Optimal Nutrition
Optimal health is more than the absence of disease. The term 'optimal health' has emerged in the last twenty years as a description of the most desirable state of health and well-being that one can experience. Serious concerns over the quality of the foods we eat have given birth to a growing number of health-conscious consumers willing to take responsibility for improving their own health.
The human body has a miraculous natural ability to protect and heal itself from sickness, but there is a limit to its endurance. If we are to achieve optimal health, we must acquire the knowledge and tools to heal ourselves with the assistance of qualified health practioners.
Thomas Edison predicted, 'The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.'
Apparently the future has not yet arrived. In modern Western medical schools, the study of nutrition comprises a minimal part of a doctor's training. The prevention of disease through proper eating is given only token importance. Instead, significant attention is given to the prescribing of medicines and treatments, many of which have adverse, and sometimes irreversible, side-effects.
This approach to health, which permeates popular medical thinking, is the exact opposite of the direction voiced by Hippocrates fifteen centuries ago when he admonished his followers to 'Let thy food be thy medicine and medicine be thy food.'
Understanding the impact of our food choices, what we eat and drink, are two of the most important steps we can take along the road to achieving optimal health.
The Original Diet
The last 80 to 100 years have ushered in a drastically different style of eating in comparison to the diets of our grandparents, and their grandparents before them. No longer are our food sources home and community-based. We have become global eaters, consumers of mass-marketed, highly refined and processed foods. An examination of the diets of our ancestors offers a myriad of clues and possibilities to help us find our way back to healthy eating. It is noteworthy that traditional diets that have evolved independently in different parts of the world have a common nutritionally-sound basis.
Biologically, humans are omnivores, 'eaters of everything.' Compared to the modern Western diet, the diets of our ancestors included far more fiber, less saturated beef fat and no hydrogenated fat such as margarine or shortening. Instead, they consumed more natural fat, particularly the omega-3 essential fatty acid, eicosapentaenoic acid (EPA).
Traditional dietary practices were closely linked to other social, cultural and spiritual traditions. Respect, awe and a spirit of reverent gratitude pervaded the rituals of obtaining, preparing, eating and sharing food. Indigenous cultures from around the world developed their early eating habits based upon the regional and seasonal availability of foods within their own regions.
In the 1930s Dr. Weston Price, a Canadian-born dentist with a keen interest in anthropology and health, discovered the devastating impact of replacing a traditional foods diet with a modern one on the health of primitive people. He conducted a famous research project, traveling the world and studying the dietary habits of some of the planet's most primitive and isolated people.
No matter where his research led him from the African continent to the Swiss Alps, from the Amazon jungle to the Northern reaches of the Canadian Arctic Dr. Price's observations were consistent. He found that the ancient cultures that displayed remarkable longevity ate predominately vegetable-source foods. These cultures are often cited in support of a purely vegetarian diet, however, the healthiest groups also ate fish regularly. Dr. Price found that wherever geography permitted, fish and seafood played a major role in the diet and he believed that the beneficial fats found in fish most likely accounted for the superior health of these people who were free of dental and degenerative disease.
After many years of dedicated study and research, Dr. Price concluded that the overall health and resistance to disease of his subjects was far superior in the study groups who maintained a traditional diet consisting of the animals they could catch and the fruits, berries, nuts, grains and eggs they could collect. Dr. Price also postulated that human disease is caused by sub-optimal nutrient intake.
Traditional diets of long-lived peoples, whether or not they were predominantly vegetarian, shared certain other common features. Most foods were eaten raw, so they were high in fiber and rich in vitamins, minerals and enzymes. Foods were locally derived and unrefined. Dairy products were obtained from animals that had grazed on fresh, green pastures and these products were almost always eaten in fermented forms, such as yogurt or cheese. All sweet foods, including fruits, were eaten in season and therefore were rare treats rather than regular parts of the diet. Vegetable oils and fruit juices were also rare. Processed foods such as white flour, sugar and hydrogenated fats were nonexistent.
Wild greens, and seaweeds where available, have always been a very important component of traditional diets. These foods, rich in vitamins and minerals, were alkaline-forming in the body, and provided a counterbalance to acid-forming grains and meats.
Out of Eden
The idyllic lifestyle and eating habits of the healthy natives studied by Dr. Price are in stark contrast to the overfed but undernourished inhabitants of North America. In the mad rush to modernize, our once-healthy dietary patterns have been reshaped and remolded by the clever marketing strategies of the fast food industry and multinational food producers.
Socio-economic changes such as both parents working, single-parent families, nuclear family isolation and the generally hectic schedules of modern life have all played a part in the popular acceptance of fast foods. The price we pay for 'convenience' foods is far greater than the immediate monetary cost. When we consider the far-reaching health and environmental consequences of the popular use of these foods, we realize it is worth our investment in time and money to return to a natural foods diet.
Impact of Our Dietary Habits
The food choices we make have a significant effect on many others. Millions of agriculturally based cultures have been destroyed by the corporate food giants in their race to capture global markets by marketing junk foods as a
glamorous and trendy alternative to traditional, nutritious diets.
The forced production of cash crops such as coffee and sugar have precipitated the destruction of agricultural communities around the world. Agriculture is no longer viewed as a source of food for these communities. It is not uncommon for farm workers to be too poor to afford the very foods they help to grow, harvest and process for our dining tables.
Farm workers frequently suffer from the devastating health effects of being exposed to toxic agricultural sprays used by agri-business; the same poisonous sprays that have been outlawed in North America, but are still used on food grown in third world countries (and sometimes exported back to North America).
Our overconsumption of animal-source protein is leading to the deforestation of lands for grazing. Polluting by-products from the raising and slaughtering of animals contribute to the contamination of the water table.
The lust for more profits is the sole reason for the deluge of empty, lifeless, overpackaged foods that line our supermarket shelves. Before loading up the shopping cart on your next trip to the grocery store, consider the natural resources wasted and the lives affected by your choices.
We must consider the plight of others affected by our lifestyles. It is not only our physical health that should improve as we move towards a more natural way of eating; our food choices must also improve the environment and contribute to the health and well-being of others.
Optimal Nutrition Links to Health
Hippocrates, the Father of Medicine, set a medical precedent in considering the role of nutritients in relation to health and disease. It only took the next fifteen hundred years for the Arthritis Foundation and the United States Surgeon General to come to some of the same conclusions. After centuries of denial the medical establishment has finally begun to acknowledge the role dietary habits and nutrition play in creating disease.
Cancer, arthritis, diabetes and heart disease, four of Western civilization's most common diseases, do not happen overnight. They are degenerative diseases that develop over the course of many years. There are certainly other mitigating factors such as lifestyle, smoking, stress, genetic predisposition and environmental toxins that also influence the onset of disease.
Successive years of eating highly refined, overprocessed and pesticide-ridden foods can take their toll on the health of even the strongest human. Chronic, sub-optimal nutrient intake gradually erodes the body's defense system and reconstructive, healing abilities, thus opening the door to many preventable health problems.
The overconsumption of refined oils and hydrogenated (artificially hardened) fats in combination with refined sugar and a lack of exercise lead to obesity. Being more than twenty percent overweight has been linked to conditions such as cancer, diabetes, heart disease, high blood pressure and arthritis. Essential fatty acid deficiencies, as well as low levels of chromium, selenium, magnesium and vitamin A, have also been implicated in these diseases.
Nutritional Links
When the Recommended Dietary Allowances (RDAs) were established over fifty years ago, they began to identify the minimal levels of essential nutrients required to prevent commonly recognized nutritional deficiency diseases.
The science of nutrition has come a long way since the accidental discovery that the vitamin C in citrus fruits cures and prevents scurvy. As well, the outer layer of rice (which is rich in the B vitamins) that is discarded through the refining process, alleviates and prevents beriberi, a vitamin B1 deficiency.
The power of nutrients to prevent and cure disease is being researched around the world. Nutritional researchers are identifying and studying thousands of enzymes and phytonutrients they never knew existed in food.
They have discovered that lutein, a carotene found in kale, prevents age-related macular degeneration, a disease that can cause permanent blindness. Clinical studies have linked the intake of a nutrient extracted from soy beans, called phosphatidylserine, with the prevention and treatment of Alzheimer's disease. The trace mineral chromium, a nutrient found in nutritional yeast, has been proven beneficial in treating diabetes and hypoglycemia.
Nutrients are the natural chemicals found in foods, and are utilized by the body to maintain health and combat illness. If a deficiency of nutrients contributes to the causes of disease, then it stands to reason that an optimal level of nutrients contributes to wellness.
Optimal Nutrition Digestion
You Are What You Absorb
Proper digestion leads to optimal absorption and assimilation of food nutrients and supports their effective use and distribution throughout the body. The foods and beverages we choose to eat and drink can assist or impede healthy digestion. Millions of people suffer needlessly from chronic indigestion and constipation, when a change in dietary habits is often the primary answer to alleviating digestive problems. Understanding the basis of digestive and enzymatic functions is one of the first steps to improving your own digestion.
How the Digestive System Works
Imagine a thirty-foot maze-like passageway winding its way through the center of your body. This miraculous food transport system is your digestive tract. The digestive tract, also called the gastrointestinal tract, has numerous connecting points along its route where food is broken down into simpler chemical forms (nutrients) by specialized enzymes for the digestion and absorption of macronutrients (protein, carbohydrates and fats) and micronutrients (vitamins and minerals).
The Mouth, Pharnyx and Esophagus
The smell and sight of appetizing food is the first signal the digestive system receives to begin the amazing process of digestion. Even before the first morsel of food enters your mouth, the digestive juices start flowing. With the first bite, ptyalin, an amylase enzyme in saliva, begins the breakdown of carbohydrates into glucose. Chewing food well (some experts recommend 100 times per bite) promotes better digestion even before food enters the stomach where the greatest active chemical digestion begins. Stomach muscle contractions assist the digestive process by kneading the partially digested food while gastric juices containing hydrochloric acid (HCl), pepsin, rennin and water begin the protein-digesting process. Some fat, and to a lesser degree, carbohydrates (which have been converted to sucrose) are also partially digested at this phase of the digestive process. This potent mix of chemicals is so strong that the stomach's membrane lining secretes a protective mucous barrier to prevent these corrosive gastric juices from damaging the walls of the stomach. Without adequate mucosal protection, the stomach lining would be burned by the stomach's own acids, creating painful stomach ulcers.
Digestive activity in the stomach lasts anywhere from one to four hours per meal depending on the combination and amounts of food ingested. Liquids pass through the stomach most quickly; next comes carbohydrates, then proteins, and finally fats. The secretion of intrinsic factor is another important function of the stomach. This protein substance is absolutely necessary for the absorption of vitamin B12 during the next stage of digestion in the small intestine. The pyloric sphincter at the base of the stomach opens to release this mash of semi-digested food, called chyme, into the small intestine.
The Small Intestine
There is not too much that is 'small' about the small intestine. In fact, this twenty-foot section of the digestive tract is charged with accomplishing a huge task the unlocking and absorption of micronutrients from macronutrients. The activity of enzyme function in the small intestine is supported by enzymes from the food we eat. Over the course of approximately three hours, the small intestine, with the aid of the pancreas, liver and gall-bladder, breaks proteins down into amino acids, carbohydrates to simple sugars, and fats to fatty acids.
As chyme enters the small intestine, the pancreas, nestled below the stomach, contributes alkaline pancreatic juices necessary for the successful completion of the digestive process. These juices contain numerous enzymes. If fats have been eaten, the gall-bladder releases the bile it has stored. Bile is produced by the liver and is not really an enzyme, but rather a fat emulsifier that separates fat into small droplets that pancreatic enzymes break down for absorption.
The small intestine is comprised of three sections, the duodenum, jejunum and ileum. Each of these sections absorb different nutrients through the intestinal wall. For example, calcium, vitamin A, thiamine and riboflavin are absorbed by the duodenum. The jejunum absorbs fats and the illeum absorbs vitamin B12.
The Large Intestine
Basically used as a holding tank for waste produced through the digestive process, the large intestine, also referred to as the colon, is largely an elimination organ, although vitamin K, water and some electrolyte minerals are absorbed in this final section of the digestive tract.
A great many bacteria live in the colon, some of them friendly and beneficial, and others, dangerous and destructive. Incompletely digested food substances can be absorbed by the body as toxins or feed noxious intestinal bacteria. Proper elimination of waste and bacteria from the colon is largely dependent upon a high fiber diet, since fiber binds toxins and aids their passage through the colon.
Eating fermented foods with live bacterial culture and supplementing the diet with probiotic formulations ensures the cultivation of healthy intestinal flora.
Tips for Better Digestion
Set aside a special time and place for meals in a clean, harmonious environment.
Eat only when you are calm and focused on eating.
Leave as much time as possible after eating for unhurried digestion.
Avoid eating during peak liver detoxification activity, which is between one o'clock and three o'clock in the morning.
Smaller, more frequent meals promote better carbohydrate metabolism, triggering less insulin production.
Eat frequently to stabilize blood-sugar levels for sustained energy.
Eat dinner early in the evening, preferably before six o'clock.
Always undereat slightly-with less food you have greater clarity, more energy and you require less sleep.
Drink plenty of water or herbal tea between meals to promote regularity and the elimination of toxins.
Limit the amount of liquid taken with
meals. Too much liquid can dilute digestive juices.
Optimal Nutrition Enzymes
The Conductors of Life
The surge of public interest in enzymes has been sparked by the increased media coverage of scientific research into the benefits of enzyme therapy. The conversion of the food we eat into smaller, useable nutrient components is one of the functions of digestive enzymes, but enzymes also play a key role in virtually all of the body's systems. In addition to their therapeutic use for digestive disorders, enzymes are now widely used in the treatment of various types of blood clots, certain forms of emphysema, inflammatory disorders, immune system function and in the treatment of several congenital deficiency diseases.
Every normal function of every single cell in our body relies on enzymes. Their activity regulates the speed and efficiency of the body's metabolic functions. Enzymes are produced by living cells and are made up of protein molecules. Without going through a biochemical transformation themselves, enzymes function as catalysts for thousands of specific biochemical reactions, from digestion to the repair of damaged tissue.
Research has revealed thousands of different enzymes, each with a specialized function. Among their many functions, enzymes:
digest food, making it small enough to pass through the intestines into the bloodstream
convert food particles into useable nutrients for building cells, tissues and organs
help store sugar in the liver and muscles
break down fat into fatty acids
break down protein into amino acids
help eliminate carbon dioxide from the lungs
help to eliminate toxins from the body
help the body absorb nutrients into the blood
attack waste and poisons in the body
support the immune system
There are two categories of enzymes, including:
Metabolic enzymes, which turn food into tissue, repair tissue damage and help the organs function properly
Digestive enzymes, which are produced by the digestive system and found in the stomach, pancreas, intestines and saliva
There are several kinds of digestive enzymes, all designed to digest different types of food. Four main types of digestive enzymes are:
Lipase breaks down fat
Protease breaks down protein
Amylase breaks down carbohydrates
Lactase breaks down lactose (dairy products)
Each of these enzymes will only break down the substance it was made to handle, like a key that will only fit one lock. Different types of amylase, for example, will break down specific sugars, such as sucrose. It is essential, therefore, to eat a variety of foods or use an enzyme supplement to obtain the full spectrum of enzymes.
Enzyme Depletion
Enzymes are present in raw, natural foods. Processed and refined foods are depleted of enzymes due to the heating methods used to prepare them, including canning, baking, frying and pasteurization. Without the presence of enzymes, efficient nutrient absorption is impossible.
Unsuspecting consumers do not realize that their pasteurized fruit juices are absolutely devoid of enzymes. Breakfast cereals, boasting oats, fiber and fruit content are frequently heat-processed as well, rendering them enzyme-free.
Enzymes are also depleted or destroyed by infectious agents, parasites, smoking, airborne pollutants, excess ultra-violet radiation and certain over-the-counter and prescription drugs. Digestive enzymes are epecially sensitive to the effects of stress.
Enzyme-deficient processed foods not only inhibit proper digestion; they tax the body's ability to function at an optimal level. Without enzymes all metabolic functions slow down, making the body more susceptible to disease.
The use of caffeine and other stimulants provides temporary energy because the nervous system and metabolism are stimulated, but the result is destruction of enzymes.
Because enzymes are needed to break down food substances, a lack of them often causes unassimilated protein, yeast cells, carbohydrates and fats to be reabsorbed into the bloodstream, causing numerous health problems. This is one of the causes of leaky gut syndrome.
Enzyme Replenishment
Digestive enzymes can be replenished in two ways: by eating raw, natural foods and through enzyme supplementation. Raw food is the most ideal way to obtain enzymes, since these foods provide the very enzymes needed for their own digestion.
The more thoroughly food is digested before it reaches the small intestine, the less demand is placed on the body to produce enzymes. Chewing food well stimulates the digestive enzymes in saliva, so that food is already partially broken down before it reaches the stomach.
Eating food that contains enzymes saves the body from having to make enzymes, a process which depletes energy.
Studies have shown that eating fresh, raw fruits and vegetables can boost the body's enzyme supply and help fight degenerative diseases such as cancer and arthritis.
Breast-feeding is the best source of enzymes for babies. Mother's milk contains all the nutrients needed for a child's growth and development for the first six months. Commercial baby formulas lack enzymes, a deficiency of which can cause colic, allergies, fevers and infection.
Optimal Nutrition Macronutrients: The Foundation of Good Health
We must eat to live. The quality of our lives is partially dependent upon the quality of foods we eat. Food gives us the energy fuel and building materials our bodies need to perform millions of vital physiological functions every day.
Macronutrients proteins, carbohydrates and fats comprise the greatest portion of the human diet. A calorie is the measurement used to determine the energy value of macronutrients. The word calorie is derived from the Latin word 'calor' which means heat.
Our ideas and understanding of what constitutes a healthy diet have changed drastically in the last few decades. Expert opinions vary widely regarding the ideal ratio of proteins, carbohydrates and fats we should consume for the most balanced diet.
Meat and dairy protein sources were once considered the only valuble sources of useable protein. We were taught to eat meat at virtually every meal. Now experts are encouraging us to eat more vegetable-source proteins from soy foods, lentils and other legumes.
Carbohydrates used to be thought of as just starches. There was no consideration of the differences between complex and simple carbohydrate sources. Today many people understand the importance of choosing more complex carbohydrates to sustain energy levels and increase fiber intake.
The way we view fats has undergone the most radical change of all. We have moved beyond grouping all fats into one category, and have begun to understand the role of essential fatty acids and to distinguish between the beneficial sources of fat and the unhealthy sources.
Proteins
Protein is composed of carbon, hydrogen, oxygen and nitrogen and is responsible for building and repairing body tissue. After water, protein is the most plentiful substance in our bodies. It constitutes about one-fifth of our body weight and is the major constituent of every living cell and body fluid except bile and urine.
A continuous supply of protein is needed for cell building and regeneration, but eating more animal-source proteins than the body requires taxes the kidneys and can contribute to obesity.
Proteins are classified nutritionally as being complete or incomplete. Complete proteins, such as eggs, are capable of promoting growth and health. Partially complete proteins are capable of maintaining life but lack the full complement of amino acids to promote growth. The combination, however, of two incomplete protein sources such as beans and whole grains, combine to form a complete protein with all of the essential amino acids.
Protein molecules are composed of amino acids linked together in a structural chain. The configuration of these structures can be in the form of helixes, spheres or branched structures, depending upon the number, variety and order of the amino acids.
There are twenty-two amino acids required to build protein, eight of which are classified as essential and two (arginine and histidine) which are considered semie ssential. The essential amino acids are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine; these must be provided through dietary sources. The remaining ten amino acids are classified as nonessential and are manufactured within the body. They include alanine, aspartic acid, cysteine, cystine, glutamine acid, glycine, proline, lysine, serine and tyrosine.
The most common food sources of protein are meat, fish, fowl, seafood, eggs, dairy products, whole grains and legumes (beans, peas, tofu and tempeh). The caloric content of a gram of protein is four calories.
More and more people are choosing to either eliminate or reduce their consumption of meat and dairy products for health or ethical reasons. In this case, it is important to consume more vegetable-source proteins and learn the simple rules of protein combining to ensure all of the amino acids are present in the diet.
Many people who reduce their meat intake make the mistake of increasing their cheese consumption and run the risk of eating too much fat. This error can be avoided by including more tofu, legumes and whole grains in the daily diet.
Carbohydrates
Formed by green plants as a product of photosynthesis, carbohydrates are the most abundant compounds on earth. The primary dietary carbohydrates consist of starch, sugar and fiber.
Starches, or complex carbohydrates, include vegetables, fruits, legumes and grains. Simple carbohydrates, or sugars, include table sugar, honey, natural fruit sugars and molasses. Fiber includes cellulose, hemicellulose and pectin as found in whole grains, legumes, fruits and vegetables.
Carbohydrates are the main and preferred source of energy for all bodily functions, sparing protein for use in building and repairing tissue. Carboyhdrates are also important in the normal metabolism of fat, and the digestion and absorption of other foods. They are also beneficial in forming mucopolysaccharides and other body lubricants.
After being broken down into glucose, a simple sugar, excess carbohydrates not immediately required for energy, are stored as glycogen in the muscles or liver. The stored muscle glycogen can then be readily used by the muscles, while the glycogen stored in the liver can be released as glucose (blood sugar) and transported by the bloodstream. If these two storage areas are full and there is no need by the body for more carbohydrates, excess glucose is converted by the liver into body fat by a metabolic process called lipogenesis.
There is less of a tendency to overeat when complex carbohydrates make up the bulk of carbohydrate intake. Complex carbs are more filling due to the more sophisticated nature of their molecular structure. Their high fiber content gives a greater sense of fullness more quickly than simple carbohydrates.
Eating too many simple carbohydrates may cause dental decay, obesity and nutritional deficiencies. A lack of carbohydrates could result in energy loss, ketosis, depression, nutritional deficiencies and loss of essential body protein.
The fiber component of carbohydrates helps to regulate bowel function. Due to the laxative and cleansing effect fiber has on the colon, a high fiber diet has been shown to reduce the rate of colon and rectal cancers. A significant increase in dietary fiber may cause temporary intestinal distress such as bloating, flatulence or diarrhea. These symptoms will subside as the digestive system adjusts to the increased fiber. A digestive enzyme supplement containing cellulase, the enzyme needed to digest fiber, will offer relief for the temporary symptoms and will encourage the body's own enzyme production. One gram of carbohydrate has four calories.
Essential Fatty Acids (Healing Fats)
Fats and oils are made up of building blocks called fatty acids. They are either saturated, monounsaturated or polyunsaturated. Although some fats are implicated in increasing our chances of developing heart disease and cancer, others are essential, meaning we have to eat them to survive, and they are needed for special functions in the body besides energy. One gram of fat has nine calories.
Fats that we cannot make ourselves are called essential fatty acids (EFAs). There are two main fats that are classified as essential: linoleic acid (LA or omega-6 polyunsaturated fatty acid) and alpha-linolenic acid (LNA or omega-3 superunsaturated fatty acid). From these, our body makes several derviatives, including GLA, DGLA and AA from the omega-6 LA; and EPA and DHA from the omega-3 LNA. In addition, our body makes hormone-like prostaglandins (sometimes called 'super hormones') from essential fatty acids. All of these essential fatty acid derviatives are extremely important for good health.
Essential fatty acids and their derivatives are essential for circulation, hemoglobin production, membrane (skin) function, recovery from fatigue, prostaglandin (hormone) synthesis, growth, cell division, brain development, immune function and anti-inflammatory responses. They are also necessary for energy production, brain function, healing, learning, athletic performance, beauty and weight loss.
If we do not get enough of these kinds of fats, if they are not consumed in the proper proportion, or if we do not get enough of other essential nutrients that assist in their metabolism, deficiency symptoms will eventually appear.
Many degenerative diseases, such as heart disease, cancer and arthritis are due to a deficiency of one or both of these types of essential fatty acids.
Alpha-linolenic acid lowers triglycerides and protects the 'good' cholesterol. Good cholesterol is the high density lipoproteins (HDL) that carry cholesterol out of the body. 'Bad' cholesterol is the low density lipoproteins (LDL) which adhere to the artery walls. LNA retards the formation of blood clots in the arteries, helps to control blood pressure and has been shown to have an antitumor role.
Deficiency of essential fatty acids can also cause skin problems, behavior changes, liver and kidney problems, sterility, miscarriage, poor healing of wounds, arthritis-like symptoms, heartbeat abnormalities, dry eyes, gland problems, weakness, clumsiness, learning and visual problems, water retention, growth retardation and problems in every cell, tissue and organ in the body.
Omega-6 essential fatty acids are found in oils. Omega-3 is abundant only in flax seed and some fish oils. We have doubled our intake of omega-6 but decreased omega-3 to one-sixth of what we used to get in traditional diets.
The balance of omega-6 to omega-3 is very important. If we get too much of one, we become deficient in the other. Most oils are poorly balanced. Flax has too little omega-6. Most other oils (sunflower, sesame) have no omega-3, or too little (soy bean). As a result, we have to mix and match essential fatty acids, or use blends. The therapeutic blends are richest in alpha-linolenic and this is the one that increases energy, improves learning, has antitumor effects, prevents heart attacks, strokes and embolisms, lowers high blood pressure, and helps with weight loss.
Saturated Fats
Saturated fats are usually solid at room temperature. The only sources of naturally saturated fats in our diets are animal fats and tropical oils. Animal fats include red meat, pork, dairy fats, butter and cheese. Tropical oils are from plant sources and include coconut, palm, palm kernel and cocoa butter.
In saturated fats, the fat molecule is saturated with hydrogen atoms, leaving no more empty spaces for additional hydrogen molecules to attach.
Unsaturated Fats
Unsaturated fats include most vegetable oils and are usually liquid at room temperature. The fat molecules in unsaturated fats have empty spaces where more hydrogen molecules can attach, leaving unsaturated fats more susceptible to molecular damage and rancidity. Proper extraction and storage of vegetable oils is an integral part of preventing this damage.
Polyunsaturated and Superunsaturated Fats
Polyunsaturated fats are found in most foods. Omega-3 superunsaturated fats are found primarily in cold water fish and flax seed, and omega-6 polyunsaturated fats are found in nuts, oils from nuts, seeds and beans. These fats are liquid at room temperature. The word 'poly' means 'many,' hence, polyunsaturated fats have many spaces not taken up by hydrogen molecules and double bonds.
Monounsaturated Fats
Mono means 'one,' so monounsaturated fats have just one bond and two empty spaces not taken up by hydrogen molecules. Mono-
unsaturated fats are found in most foods, but mainly in vegetable and nut oils such as almond, olive, peanut and canola. These fats are also liquid at room temperature.
Hydrogenated Fats and Trans-Fatty Acids
The process of hydrogenation is extremely damaging to oils and poses the most dangerous health risks. Hydrogenation is a denaturing process that makes liquid vegetable oils hard. Vegetable margarine and shortening are hydrogenated fats. All hydrogenated fats become artificially saturated (hard).
Hydrogenated fats are most often found as ingredients in commercially-prepared baked goods, candies, ice cream, chocolate, snack foods and potato chips.
Structural damage to the oil is created by hydrogenation. The naturally occuring cis structure of the fat is converted to a trans structure, creating trans-fatty acids. Trans-fatty acids have recently been proven to be one of the key health risks associated with heart disease and cancer.
Many researchers have implicated hydrogenated fats with heart disease, cancer, diabetes and obesity, as well as undesirable effects on immune function, reproduction and lactation. Hydrogenated fats serve no function in the body. In fact they interfere with the metabolism of essential fatty acids, normal growth and development, the immune system and anti-inflammatory responses. Trans fats increase the 'bad' cholesterol, decrease the 'good,' and increase blood triglycerides, all risk factors for heart disease.
Eicosapentanoic acid (EPA), found in fish oils, is a fatty acid which has the same health benefits as the omega-3 essential fatty acid alpha-linolenic acid. EPA is an intermediary step in the body's conversion of alpha-linolenic acid to series-3 prostaglandins.
Since the conversion of linolenic acid to EPA is susceptible to blockage by vitamin or mineral deficiencies, stress and alcohol, eating cold-water fish can be a very useful way of getting the substance needed to make series-3 prostaglandins.
Processed fats are refined and subjected to many chemical changes. Various raw oils and animal fats like lard and beef fat are bleached, deodorized, filtered, aromatized, hardened, emulsified and eventually treated with insecticides.
Margarine, shortening and refined oils are made from hydrogenated vegetable oils, a process which turns the fat into a solid form and destroys the natural vitamins. These sticky and difficult-to-dissolve fats are a major contributor to heart disease, skin problems, PMS and prostate problems. Margarine and shortening consist of up to sixty percent trans-fatty acids and contain other toxic chemicals, as well as aluminum and nickel residues from the hydrogenation process.
Avoid all hydrogenated fats! The corporate food industry takes advantage of the fact that food tastes better with fat, and 'hides' large quantities of unhealthy hydrogenated fats in many processed foods. So-called 'all-purpose' vegetable oils are usually made from cottonseed oil which comes from plants heavily treated with pesticides.
The best way to avoid hydrogenated fats is to read labels and check all the ingredients of packaged foods. Buy foods as fresh and unprocessed as possible and prepare them yourself to maintain control over what you eat and to avoid hidden unhealthy fats.
The Cholesterol Controversy
Cholesterol is perhaps the most talked about and the most misunderstood fat. We manufacture our own cholesterol from saturated fats, other fats and sugars.
We need cholesterol to produce hormones, vitamin D and bile acids. It is a necessary part of our cell membranes and our brains.
Even if we did not eat cholesterol, we would still make it. Blood cholesterol is different from dietary cholesterol. Only animal-derived foods contain cholesterol, plant derived foods are cholesterol-free.
The consumption of beef fat and other fats with trans-fatty acids tax the liver and contributes to clogged arteries. Blood cholesterol levels can be controlled through dietary measures (for more information, see Cholesterol in the A-Z Self-Help Conditions section).
Soluble fiber intake increases the body's removal of cholesterol. Fiber is only found in plant foods; animal-derived foods are fiber free. A strict vegetarian diet can significantly reduce high-cholesterol levels within a month.
While the average meat eater will have a forty to fifty percent chance of developing heart disease, for strict vegetarians, the risk is minimal. Strict vegetarians avoid all animal-derived foods (meat, eggs, dairy, fish), but have increased vitamin and mineral intake from fruits, vegetables, grains and legumes. This also means they naturally consume more foods that provide antioxidants and fiber.
Optimal Nutrition Back to Basics
Creating optimal health through nutrition is basically a two-fold approach. It is a matter of stopping unhealthy behavior and increasing healthy behavior. This combination of protecting ourselves against the onset of disease by avoiding the nutritional pitfalls that contribute to its development and increasing our intake of nutritious, whole foods is another step towards better health.
It is not uncommon to get hooked on junk food. Processed food manufacturers use hundreds of artificial flavors, colors, sweeteners and other additives to make you think that you are eating something good. Over time, the natural appetite can be thwarted by years of eating artificial, highly-processed foods, but appetites can be retrained to enjoy the natural, subtle flavors of whole foods.
Getting back to basics starts with retraining your tastebuds. Traditional diets consisted of whole grains, seasonal fruits and vegetables, wild game, fish, nuts, seeds and eggs. A healthy body naturally desires these same nutritious whole foods. The diversity of flavors in natural foods will convert you to a more wholesome diet. Once you have eliminated all of the wrong foods, you are halfway there and your appreciation for the taste of real food will return.
The following basic guidelines will help you to make the transition to better eating habits.
1. Decrease overall fat consumption
Limit your total fat intake to between fifteen and twenty-five percent of your daily caloric intake for optimal physiological function
Use cold-pressed, unrefined vegetable oils rich in essential fatty acids
Eliminate the use of hydrogenated fats such as margarine and vegetable shortening, as well as beef fat; use butter and cold-pressed oils instead
Good sources of essential fatty acids include cold-water fish, soy beans, cold-pressed flax oil, pumpkin seed oil, walnut oil and sesame oil
2. Eat less animal-source proteins and more vegetable-source proteins
Combine legumes with whole grains and nuts and seeds to increase their protein value
3. Restrict refined sugar intake
Use honey, maple syrup, fruit juices and molasses
4. Increase intake of high fiber foods
Whole grains, fruits, vegetables, nuts and seeds are loaded with soluble and insoluble fibers
Meat and oils contain no fiber
5. Replace refined grains with whole grains
Use brown rice instead of white
Use stoneground wholegrain flours instead of refined white flour
Choose wholegrain cereals instead of refined cereals
6. Go organic
Choose organically grown foods whenever possible
Avoid the health risks associated with the use of toxic sprays
Buying organically grown foods protects the environment
Buy from local, organic food sources whenever possible
Avoid the health risks associated with the agricultural use of hormones, antibiotics and pesticides
7. Avoid refined foods that contain additives and artificial ingredients
Choose natural, whole foods
Use fresh vegetables instead of canned and frozen
8. Eat a wide variety of unrefined, whole foods
Choose from a selection of whole grains, beans and legumes, soy foods, cultured yogurt, fresh fruits and vegetables, sea vegetables
9. Increase your intake of raw fruits and vegetables
Eat at least three servings a day of a variety of vegetables including dark leafy greens
Eat 2-4 servings a day of fresh, raw fruit
Eat a raw vegetable salad daily
Learn to grow sprouts at home and eat a serving daily
10. Avoid overcooking
Lightly steam or sauté vegetables to retain the nutritional value
Make a significant portion of your diet raw foods
11. Decrease your intake of salt (sodium chloride)
Use herbs and spices for seasoning
Try using sea vegetables for salt substitute
Eat raw fruits and vegetables instead of salty snacks
12. Increase your soy intake
Learn to use tofu, tempeh and miso
Choose tofu-source weiners, deli slices and burgers
Use more soy milk and yogurt
13. Add sea vegetables to your diet
Develop a taste for seaweeds such as nori, wakame, hijiki, kelp and dulse
Add sea vegetables to soups, salads, casseroles
Try eating dulse as an occasional snack food
14. If you eat meat...
Reduce your overall intake of meat, especially beef
Choose organic sources whenever possible
Choose lean cuts and remove all visible fat
Eat a large vegetable salad first
Broil, don't fry
15.Include naturally fermented foods in your diet
Learn to make your own yogurt, kefir, quark and sauerkraut
Use fermented dairy products instead of milk
Add unpasteurized fermented soy bean paste (miso) to sauces, gravies, soups and stews after cooking (heat destroys the friendly bacteria)
Optimal Nutrition Sources of Essential Nutrients
A wide variety of natural foods is the basis of a healthy and balanced diet. The diversity of the following foods will provide you with many of the essential nutrients needed for building optimal health and vitality. Individual nutrient requirements vary according to lifestyle, age, hereditary and environmental factors, but the basics of a balanced diet remain virtually the same.
Water
The body is comprised of about seventy percent water. This water is involved in almost every body process, including digestion, circulation, elimination and transportation of nutrients. At least eight glasses of water are needed daily to ensure proper functioning of the body's many systems. Water can also be taken in the form of freshly-pressed fruit or vegetable juices, vegetable broths or herbal teas. The ideal source is pure, natural spring water, but an effective water filtration system at home will help to remove the chemicals and heavy metals that may be in the water supply. Water supplies the trace elements we need, and helps to maintain the acid-alkaline balance in the body. Many common ailments can be alleviated by drinking more pure water.
Vegetables
Low in fat and high in fiber, fresh, raw vegetables are teeming with thousands of nutrients called phytochemicals. Our discovery of phytochemicals is another clue to understanding the healing power of plants. Phytochemicals are a determining factor in the color and flavor of vegetables.
They act as the plant's natural immune system warding off disease and viruses. These same phytochemicals help to increase our body's immunity and help to support the body's ability to remove toxins.
These protective substances found in plants have been linked to the prevention of cancer, heart disease, diabetes and high blood pressure. They have the power to stop the development of cancer at a cellular level by activating enzymes that diffuse the destructive potential of carcinogens.
Vegetables, in their colorful and flavorful variety, are rich in complex carbohydrates, a great source of food energy. Vegetables also provide enzymes, fiber, vitamins and minerals that are essential for body functions, including complete and proper digestion. They are the perfect complement to protein foods, helping to aid in protein digestion. Almost all vegetables are alkaline-forming, providing a much needed balance to the acid-forming meats, dairy products and grains in our diets.
Fresh, raw vegetable or fruit juices provide a potent concentration of enyzmes and other raw food nutrients in a water base. Since the juicing process breaks down the cell membranes and discards the pulp, the body has more immediate access to the full power of the nutrients contained in the fruits and vegetables.
Dark green vegetables like spinach, collard greens, kale or leeks are particularly nutritious, providing iron, folic acid, riboflavin, vitamin C and other nutrients. The members of the cabbage family (cabbage, broccoli, cauliflower, Brussels sprouts and Chinese cabbage) are rich in vitamins and minerals, and are valuable preventives against cancer. They contain a substance called genistein, which has been shown to inhibit the spread of cancer tumors.
Root vegetables provide energy and can be stored for a long time and are therefore winter favorites. Dark yellow and orange vegetables such as pumpkins, winter squash, carrots and yams keep eyes and skin healthy.
Local vegetables are the most well-suited to the needs of our body and digestive system as determined by the climate where we live. Among the many nutritious North American vegetables are carrots, broccoli, kale, dandelion-related salad greens, green beans, corn, cauliflower, squashes, onions and garlic. Garlic and onions should be used liberally since they have many healing properties, including boosting the immune system.
Vegetables introduced into North America a few centuries ago include members of the nightshade family such as tomatoes, potatoes, eggplant and green peppers.
Some of the wild plants growing in and around our gardens can be picked in the early spring and eaten as delicious greens. Eaten raw or lightly steamed, they are blood-purifying cleansers. The young leaves of dandelion, stinging nettle and lambs quarters can be combined in a salad for a burst of vitamins and minerals.
Sprouts are easy to make at home. They are a fresh, inexpensive source of 'greens' in the winter months or any time of the year. Sprouting releases nutrients from seeds, beans and grains. Try sprouting soy beans, lentils, clover, alfalfa, sunflower seeds, buckwheat or other seeds and beans. Sprouts are most nutritious if they have been exposed to the sun after germination; with sun exposure, sprouts turn green producing chlorophyll.
Sea Vegetables
Sea vegetables are particularly valuable and deserve a more important place in our diets. Each type contains a rich source of vitamins, minerals, trace minerals and iodine. Sea vegetables, such as dulse, nori, kombu, wakame and hijiki are extremely rich in vitamins, amino acids and minerals, containing ten to twenty times the minerals of land vegetables. Seaweeds are especially rich in iodine, calcium, iron and vitamins A, C, D, E and K.
The most popular sea vegetables are dulse (harvested off the coast of Canada in the northern Alantic) and nori (widely used in Japan). Nori is harvested on rope nets and dried at low temperatures in flat, square forms. It is most commonly used for making sushi.
Buy dulse dried and packaged; cut it up and sprinkle on salad. Kelp powder can be used as a salt substitute in soups or sprinkled on salads. Norwegian kelp is the best variety. Hijiki, soaked for a few hours and drained, makes a mineral-rich addition to salads.
Legumes
Legumes are a special category of vegetables which grow in a pod. These include beans, chick peas, peas, soy beans and lentils. They are a rich source of protein, iron, calcium, zinc, B vitamins and fiber. Legumes are extremely versatile and can be used in hundreds of ways including baked, in soups, casseroles, stews, vegetarian patties and burgers, and even milks, such as soy milk.
Beans and lentils are a main food staple in many parts of the world. Mexican, Chinese and Middle Eastern cultures consume legumes on a daily basis in a variety of forms.
Soy beans and lima beans are alkaline-forming, while lentils are acid-forming. Before cooking legumes, soak one part legumes in four parts water for twelve hours or overnight, changing the soaking water two or three times. Throw away the final soaking water, and use fresh water to cook. This softens the skins, begins the sprouting process, and eliminates the binding of phytic acid to minerals.
Remove and discard any foam that forms on the water while cooking. A piece of kelp (kombu) or some fennel or cumin added during cooking will aid digestibility. A weak digestive system may not have sufficient enzymes needed to do the task. Supplement with digestive enzymes temporarily.
Soaking legumes makes them more easily digested. To avoid gas formation, add a little lemon juice or apple cider vinegar to the water before serving. If beans are being used in a salad, marinate the cooked beans in apple cider vinegar and olive oil. Vinegar breaks down protein chains and indigestible compounds.
Eat only small amounts of legumes at first and chew well to encourage the body's own formation of the enzymes necessary to digest them. Gradually introduce mashed legumes to children at around nine to twelve months of age. Adzuki beans, lentils, mung beans and peas are easiest to digest.
Fruits and Berries
Fresh fruits and berries are a delight to the taste buds, and a rich source of vitamins, minerals, enzymes, fiber, vitamin C and beta-carotene. Include at least two servings each day of fruits that are high in vitamin C. Local, fresh fruits, seasonal are the ideal choice.
Fruits, especially apples and berries, provide the valuable, water-soluble fiber pectin and other fiber, such as cellulose, which keeps the intestines working properly. The white, inner peels of citrus fruits contain bioflavonoids, which help the body absorb vitamin C. Most fruits are alkaline forming, including fruits with a sour, acidic flavor such as lemons and limes. Fruits, therefore, form a good balance to acid-forming grains.
Freshly made fruit juice is a highly concentrated source of nutrients, but only if it is absolutely fresh. After only a short time, exposure to oxygen and micro-organisms begins to ferment the juice. Oxygen and enzymes contained in the juices destroy vitamins and fruit acid. To maximize the full benefit of fruit it is wise to invest in a good juicer and drink fresh juice daily.
Whole Grains
Whole grains have been the basis of the human diet for thousands of years. The word 'meal' literally means ground grain. Grains play a particularly important part in a vegetarian diet. They are an excellent source of the trace minerals, fiber, unsaturated fatty acids, lecithin, vitamin E, B-complex vitamins and complex carbohydrates.
Whole grains contain complex carbohydrates that are broken down during digestion and converted to glucose, the substance the body prefers to burn for energy. Complex carbohydrates are much healthier than refined sugars (simple carbohydrates) because they are digested more slowly and provide a sustained supply of energy.
Complex carbohydrate molecules are made of glucose (sugar) in the form of straight chains. Enzymes break open the bonds connecting the sugar chains, releasing vitamins and minerals which help the body metabolize the carbohydrates completely. Complex carbohydrates contain fiber which promotes smooth digestion and metabolizes slowly. In contrast to refined sugars, complex carbohydrates found in whole, unrefined grains are nutrient dense.
Grains cannot be eaten raw, and need to be soaked, sprouted or cooked to be digestible. Grains contain phytin, which, if raw cannot be metabolized by the body. Once prepared, grains are perhaps our most nutritious food.
Most whole grains, such as brown rice, are prepared by pouring one cup of brown rice into a one or two quart pot; add two cups of cold, filtered water. Bring to a boil and reduce the heat to the lowest temperature; cover with a tight-fitting lid, and let steam for forty-five minutes to one hour. Serve immediately or use the cooked rice in casseroles, soups or rice pudding.
Store grains in clean, tightly closed containers in a dry, cool place. Whole wheat kernels, spelt, kamut and buckwheat have thick outer layers and store for many years under dry, cool conditions. Rice can be stored for about two years. Millet has a very thin outer layer and will go rancid more quickly. A few whole bay leaves inserted into your grain container will act as a natural deterrent to worms.
Grains can be eaten in the form of pasta, cereals or bread. Buckwheat, rice or wheat make excellent pasta. Commercially-prepared dried pasta is usually made from processed white flour, so be sure to buy wholegrain varieties, or make it yourself. Often a vegetable such as spinach or carrot is mixed with the grain for added color and flavor. Choose cereals that are rolled, milled or cracked whole grains. The healthiest breakfast cereal is a muesli made from soaked rolled oats and fresh fruit and nuts. Congee is a porridge made from grain simmered in five to six times the amount of water. Millet and spelt can also be used to make congee. Cook four to six hours on low heat-crockpots are ideal. Congee is very easily digested and strengthens your spleen and pancreas. Other foods cooked with the congee are also more easily digested. Whole grain breads can be made from a variety of grains. Avoid 'fortified' white bread, which contains little nutritive value due to processing, and is further damaged by the addition of preservatives and bleaching agents.
Eggs
Eggs from free-range chickens are a balanced food which have mistakenly been considered the culprits of excessively high cholesterol levels. They contain cholesterol, but this is emulsified by the lecithin they also contain. Lecithin enables fats, including cholesterol, to be dispersed in water and eliminated from the body. Eggs are an excellent source of protein, sulfur, iron and vitamin A, and provide a valuable source of vitamin B12 for people who do not eat meat. In addition, eggs contain choline, tryptophan (which is converted into vitamin B3), biotin, folic acid, vitamin B2, vitamin B1, vitamin B5, selenium, zinc, phosphorus, magnesium and calcium. Eggs from free-range chickens have bright yellow-orange yolks and thick, strong shells and a better flavor than commercial eggs produced on factory farms. In addition, caged chickens and their eggs produce much lower levels of the beneficial omega-3 and omega-6 essential fatty acids than free-range chickens.
Milk and Dairy Products
Once touted as an absolutely integral part of the human diet, the health benefits of milk and milk products have come under fire. The hormones and antibiotics used in the production of milk are cause for concern. Organically-produced milk and milk products are the safest and healthiest sources. Commercially produced milk products have been pasteurized, homogenized and supplemented with synthetic vitamin D.
Pasteurization kills harmful bacteria, but also denatures all enzymes and changes the chemical structure of proteins and fats in milk. Homogenization breaks down fat globules, releasing xanthine oxidase, a harmful enzyme that damages arterial walls after being absorbed by the body. Milk contains many of the same unhealthy fats and additives as red meat. It also contains the antibiotics given to cows and the toxic pesticides used on their feed. It is best to find a source of fresh milk from a local dairy with free-range cows.
Milk is rich in B vitamins, especially B6 and B12; it also contains vitamins A, D and E, potassium, calcium, phosphorous, sodium, traces of zinc, copper, iron, selenium, manganese and vitamin C. Milk's value as a useable calcium source may be overrated, however, since high levels of animal-source protein and fat is suspected of reducing calcium absorption.
Natural cheeses imported from Europe, especially Switzerland, are made from raw milk from cows grazing only on unsprayed meadows. Europeans have been raising dairy cows since ancient times, while many African cultures never raised animals for milk. Even today, the diets of your ancestors influence your body's ability to digest and metabolize different foods. Up to eight percent of Caucasians have difficulty digesting milk and over eighty percent of African-Americans have difficulty. People of Asian extraction also experience a tendency to be lactose intolerant. Sometimes a food allergy is at fault, or poor quality milk or a lack of digestive enzymes.
The most ideal sources of digestible milk products are cultured or fermented, such as natural yogurt and kefir. These products have been partly predigested by friendly bacteria, so they are well tolerated even by people who do not have sufficient lactase in their intestines to digest milk. These foods help maintain healthy bacterial flora in the intestines.
Make sure natural yogurt still contains live culture, such as acidophilus or bifidus, and is not thickened with additives like guar gum, locust beans, gelatin or carrageenan. Unsweetened yogurt is most readily digested. Bacterial cultures in commercially-prepared yogurts are often destroyed to increase shelf life, so look for the words 'live culture' on the container.
Goat milk is more suited to the human digestive system than cow's milk since the fats in goat's milk are closer in composition to those of human milk. Natural, raw-milk goat cheeses are a healthier alternative because they are not mixed with antimold chemicals or preservatives as are most conventional cheeses.
Butter
Butter is a good fat. It has been a healthy staple throughout history and should still be today. An excreted fat of animal origin, it should not be confused with meat (body) fat.
Natural butter added to a prepared dish just before serving adds flavor and aroma. Butter is great for baking and sautéing.
Butter does not only consists of saturated fats, as is generally believed. It also contains a considerable amount about 1/3 of unsaturated fatty acids and is one of the best sources of fat-soluble vitamins. Butter's saturated fat molecules are extremely short, making them easy for the body to digest and burn as fuel.
The human body can digest butter more easily than other saturated fats. To illustrate this point, try holding butter in your hand. It will quickly melt. Since your body temperature is just as warm on the inside, butter will similarly dissolve when ingested, since the average human body temperature is 98.6°F (37°C) and is much warmer than the melting point of butter. Try the same experiment with margarine, shortening, beef fat or other animal fat. You will notice these fatty substances will not melt in your hand. Likewise, they will not dissolve in your body and become very difficult to digest, clogging arteries, causing blood platelets to stick together, and eventually causing heart problems and high blood pressure. No study has ever established a link between butter and heart disease.
However, butter also contains a heart healthy fat. Recently scientists have been looking at the fat content of butter in more detail. They found an interesting family of essential fatty acids - termed conjugated linoleic acids or CLA's. One of these CLA's has been shown to change the body's metabolism so that the amount of body fat is reduced and the amount of body protein is increased. This has a positive effect on the heart.
Butter is easily digested without putting any stress on the liver. According to Dr. Alfred Vogel, Switzerland, one of the pioneers of the natural health and whole food movement, a healthy livercan metabolize two heaping tablespoons (60 grams) of butter daily without any special exercise.
In general, the body can metabolize one gram of butter per kilogram of body weight. A person who weighs 80 kilograms (about 180 lbs) can metabolize 80 grams of butter per day.
Meat, Fish and Poultry
Before the advent of industrialized meat production, animals grazed and ate nutritious natural diets. The meat from these healthy animals provided an important source of complete protein, B vitamins, phosphorus, iron, sulfur, potassium, copper and essential fatty acids. Animals raised on today's factory farms are fed a diet of grains rather than greens, and suffer from a complete lack of exercise. This has a devastating effect, drastically increasing the composition of unhealthy fats in the meat. The antibiotics routinely administered to cows, pigs, lambs and chickens compromise the quality of meat and lower the consumer's resistance to diseases. Growth-stimulating hormones injected into animals disturb human hormonal systems. Animals are sprayed with insecticides to control flies, and given oral larvacides, called toxic organophosphates. Organically-raised meat from grass-fed animals is available and is the healthiest source if you choose to eat meat. Buy chickens fed a natural diet without the use of antibiotics and growth hormones. Wild fish, especially salmon, sardines, mackerel and albacore tuna are among the richest sources of essential fatty acid derivatives that protect against heart disease, cancer and inflammatory diseases.
Nuts and Seeds
Nuts and seeds are tasty, versatile foods that nourish the brain, nerves and skin. Edible nuts include walnuts, hazelnuts, almonds, pecans, pinenuts, cashews and coconuts. The seed family includes sunflower seeds, flax seeds, sesame seeds and pumpkin seeds. Nuts and seeds have a higher content of complete protein than all other plants, with the exception of the soy bean. Raw nuts and seeds are the best dietary sources of the essential polyunsaturated fatty acids omega-3 alpha-linolenic acid and omega-6 linoleic acid.
When roasted, the natural fats in nuts turn into toxic molecules and become less digestible. Nuts have a high mineral content. They are good sources of calcium, magnesium, phosphorus and potassium. The natural sodium content of unsalted nuts is very low. Nuts contain vitamin E and are rich in the B vitamins, especially B3 and biotin.
Unsprouted, raw seeds and nuts contain enzyme inhibiters and can be soaked in water overnight to make them easier to digest. Nut 'milk' can be made and used in most recipes calling for cow's milk. Pour two cups of filtered water into a blender; add half a cup of raw, organically-grown sunflower seeds; blend on medium high speed for one minute or until the 'milk' is a light and frothy texture; sweeten with honey or maple syrup and add a drop of pure vanilla flavor.
Fats and Oils
The nutty flavors of cold-pressed oils are a delicious addition to the natural foods pantry. Choose fresh, unrefined oils that have been pressed at a low temperature without exposure to light and oxygen. Check the 'best before' date and use within six months after opening the bottle. Be certain to keep oils refrigerated after opening. To extend shelf life of oils to three to five years, freeze them solid. You can use glass bottles since oil shrinks when frozen. (Oils that have not been used before the expiry date can be used as luxuriant bath oils by putting a teaspoon of the oil into the bath, along with a few drops of a pure essential oil, while the water is running.)
The unhealthy sources of fats and oils which must be avoided include all hydrogenated and partially hydrogenated oil products such as shortenings and margarines.
It is always best to eat oils in their natural, unheated form. Heating oils destroys their nutritional value and encourages rancidity and free radical production, but if you choose to cook with oils, the following guidelines will serve as a reference for the most healthful way of cooking with fats and oils:
Oils that should not be heated
flax oil
walnut oil
soy bean oil
EFA-rich blends
pumpkin oil
safflower oil
sunflower oil
Oils which are less toxic when lightly sautéed at low temperatures
olive oil
hazelnut oil
sesame oil
almond oil
Oils which are least toxic when fried
butter
clarifed butter (ghee)
coconut oil
coconut butter
Nutritional Yeast
Nutritional yeast contains forty percent high-quality protein, and is the best food source of most of the B vitamins. It stimulates breast-milk production, contains trace minerals, selenium, zinc, iron and chromium, which helps to activate the body's Glucose Tolerance Factor needed for sugar metabolization. It can be taken in powder form, one tablespoon with half a glass of juice, before meals, two to three times a day. It can also be sprinkled on salads, in sauces, on air-popped popcorn and used in spreadable form on bread. It is rich in phosphorus and is best taken with a calcium supplement or calcium-rich foods such as sesame seeds.
Wheat Germ
Wheat germ is the tiny embryo of the wheat kernel from which the new plant starts to grow. Wheat germ contains a high concentration of vitally important nutrients. It is one of the best dietary sources of vitamin E available, and is also an excellent source of complete protein. It contains essential fatty acids, most B vitamins, iron, phosphorus and natural estrogen. It must be absolutely fresh, since it becomes rancid and harmful after about ten days. It is best to only purchase wheat germ in vacuum-sealed packages that have been stored in a cooler or freezer. Wheat germ must not be cooked, but can be sprinkled on salads, in soups, or mixed with milk or yogurt. Take two to four tablespoons a day.
Yogurt
Yogurt, containing active lactic-acid bacteria, is one of nature's most healing foods. The friendly bacterial culture in yogurt makes it more easily digested than milk and it can sometimes even be taken by those with lactose intolerance. It is an excellent source of protein and vitamin B12. When eaten regularly, yogurt encourages the colonization of friendly bacteria in the intestinal tract, preventing yeast-related problems and strengthening the immune system. Furthermore, yogurt prevents constipation and other gastrointestinal problems. Buy natural yogurt, unsweetened and without added fruit, or you can make your own with a yogurt maker, available from your natural food store.
Kefir
Kefir is an excellent food made from milk or soy milk that has been fermented with a kefir culture. It is similar to yogurt, but with its own unique, flavor and texture. Many people prefer kefir to yogurt. Kefir has all the advantages of yogurt; it is great for lactose-intolerant people and it works as a probiotic in the intestinal tract, promoting the growth of friendly bacteria. Natural food stores supply small home kefir makers in kit form containing live kefir grains that can be kept going almost indefinitely.
Sauerkraut
While sailing around the world in the eighteenth century, Captain Cook kept his crew healthy with sauerkraut. It is rich in vitamin C and beneficial lactic-acid bacteria. It has been noted that healing is accelerated when raw sauerkraut is eaten as a regular part of the diet. Sauerkraut is a lactic-acid fermented food that is also effective against arteriosclerosis, rheumatism, gout and liver problems. It has been known to have a positive effect in the treatment of asthma, constipation and diabetes. Sauerkraut is an antibacterial agent and can kill typhoid fever bacteria. The antibacterial action decreases the longer the sauerkraut has been exposed to air. Sauerkraut should not be overcooked. The best way to eat sauerkraut is to prepare it yourself and eat it raw.
Making Your Own Sauerkraut
Use an earthenware crock or wooden barrel. Cut white cabbage into narrow strips. Place a layer of cabbage about four to six inches deep in the crock, then sprinkle on some juniper berries and cumin seeds. Continue to add cabbage and spices in layers until the container is full. Press each layer down hard so that there is as little air as possible. Cover the cabbage with a clean cloth. Place a board on top and weigh it down with a heavy stone. Let the cabbage stand for three to four weeks in a warm place. Remove foam occasionally and rinse the cloth, board and stone from time to time in clean warm, then cold water. When the sauerkraut is ready, store in a cool place. Other vegetables, such as beets, carrots, green peppers and celery can also be lactic-acid fermented using this same method. The best and easiest way to ferment cabbage and other vegetables is by using a special fermentation pot with a fermentation lock available at some health food stores.
Garlic
Garlic has been called the 'king' of the vegetable kingdom (with the onion as the 'queen'). It has been used since the time of the ancient Babylonians to cure and prevent disease because of its antibiotic properties. In Russia it is used extensively and called 'Russian penicillin.' Modern scientific studies have shown that garlic contains a number of medicinal agents, including allicin, ajoene and sulfur. Garlic's allicin content acts as an effective antibacterial agent, especially for throat infection, typhoid and dysentery. The ingredient called alliin has effective antifungal properties and helps thin the blood. The sulfur in garlic can reduce the risk of cholesterol deposits in the arteries and counteract hypertension. Garlic also contains selenium and germanium, powerful antioxidants which help reduce the risk of degenerative diseases such as cancer. Garlic has been shown to inhibit the production of the cyclic guanosine monophosphate (cGMP), which encourages cancer tumor cells. It has also been shown to be beneficial in the treatment of diarrhea, intestinal worms and parasites, dysentery and asthma.
Garlic's antibacterial powers make it an effective remedy for preventing the common cold. It helps combat candida infection, and eliminates toxins from the body, including poisonous metals. Garlic eaten daily wards off mosquitoes. To control the odor, eat a sprig of parsley with the garlic.
Soy Beans
Soy beans and soy food products are an excellent complete protein source. They also provide the essential fatty acids, especially the more rare of the two, omega-3 alpha-linolenic acid. In addition, they contain calcium, iron, potassium, B vitamins and lecithin, a brain nutrient.
Isoflavones are natural plant hormones found in soy beans. These substances form estrogens in the body, regulating hormone balance and preventing cancer and heart disease. Isoflavones from soy beans are particularly effective in estrogen replacement therapy and in the treatment of Alzheimer's. Soy foods are recognized as an important addition to the daily diet. Breast cancer research has shown that soy foods help prevent disease. There is a wide and flavorful variety of soy foods available including tofu, miso, tempeh, tamari, soy milk, soy yogurt, soy cheese and soy ice cream.
Soy beans can also be sprouted and used in oriental food dishes. Soy food products are the most versatile foods in the natural foods pantry. Fermented soy foods are rich sources of vitamin B12.
Spices and Other Seasonings
The word spice refers to all forms of seasonings including herbs, sweeteners, barks, seeds and vegetables. Condiments are spices added to foods after they are prepared. Picking the right spices for each meal and using them correctly greatly enhances the taste and nutritional benefits of even the plainest dish.
Use only naturally grown herbs and spices. Avoid ground and packaged spices. Herbs can be grown at home, even in the smallest apartment, or bulk spices can be found at the natural food store.
Each spice, herb or condiment:
Salty (miso, kelp, tamari soy sauce)
Sour (lemons, limes, vinegar)
Spicy (pepper, cayenne)
Sweet (cardamom, cinnamon)
Subtle (coriander, parsley)
Pungent (garlic, horseradish)
Be generous with herbs and frugal with spices when adding them to a recipe. Herbs benefit the body and enhance flavors while spices can be harder to digest and overwhelm the taste of a meal.
Ginger
Fresh ginger breaks down high-protein foods such as meat and beans, making them more digestible. Fresh or dried ginger is an effective remedy for nausea, vomiting, motion sickness and morning sickness.
Coriander and Cumin
In combination with ginger, these spices help combat flatulence and are good taken with bean dishes or cabbage.
Cayenne
Cayenne is one of the best plant sources of vitamin C and is a natural painkiller. A garlic-cayenne soup is an effective remedy taken at the onset of a cold, with immune-stimulating, antibacterial, antiviral and sweat-inducing properties.
Organically Grown Molasses
When sugar is extracted from sugar cane or sugar beets and refined, the residue left behind is molasses. Molasses contains the valuable B vitamins and other nutrients missing from refined sugar. A tablespoon of molasses contains as much calcium as a glass of milk. Molasses is a very rich source of useable iron, and provides a variety of other minerals. Molasses also contains an ingredient called the 'wulzen factor,' a proven remedy for wrist stiffness and arthritis. Only organic molasses, made from sugar cane or sugar beets grown in mineral-rich soil, is of value. Non-organic molasses often contains residues of defoliant chemicals used to make the leaves of the sugar cane fall off, so harvesting is easier.
Honey
The sugar in honey has been predigested by bees and reduced to fructose and dextrose (simple sugars), making it easy for us to digest. In addition, raw honey contains modest amounts of many vitamins, minerals and enzymes. Its moisture-absorbing properties make it a good antibacterial agent, as bacteria need moisture to thrive. Harmful germs die within forty-eight hours when introduced into pure honey. Fresh honey has traditionally been used to dress wounds.
Shopping for Fruits and Vegetables
Local farmers' markets and health food stores are good places to find organically grown produce, free of pesticides and residues from chemical fertilizers. Choose locally grown fruits and vegetables, which tend to be the freshest. Local orchards often have an interesting selection of fruit varieties that are not available in supermarkets.
Ideally, produce should be used as soon as possible after being harvested. The fresher the produce, the more vitamins, minerals and enzymes it contains. If fresh fruits and vegetables are not available, deep-frozen products are the second best choice. When buying dried fruits, make sure to choose unsulfured varieties. Fruit and vegetable juices are best pressed fresh in your own juicer.
Shopping for Oils
Most oils on the market are highly processed and nutrient deficient. They are very different from the seed, nut or fruit they originated from. In refining of conventional oils, seeds are cleaned and cooked, the oil is extracted, degummed, refined, bleached and deodorized. Virtually all of the original vitamins, minerals, antioxidants and essential fatty acids are removed. What is left is a tasteless, odorless and clear, but stable, oil that can sit on the supermarket shelves for months without going rancid.
The intense processing forms toxic fatty acids in the oil. It is therefore recommended that you choose oils that are unrefined, minimally processed, and pressed at low temperature under exclusion of light and oxygen. The oil should be stored in dark containers that do not allow light in. The bottle should have an expiry date. Note that the word 'cold-pressed' does not necessarily assure quality as there are no regulations in Canada or the United States for using it.
Which Oils to Buy
Colorless, odorless, tasteless vegetable oils in clear plastic bottles comprise the bulk of oils on the shelves of grocery stores. The typical oils sold in supermarkets pale in comparison to the array of oils available to health food store shoppers. You will find a gourmet selection of wholesome, unrefined, cold-pressed oils. The most beneficial oils include flax seed, walnut, almond, pumpkin seed and extra-virgin olive oil.
Oil Processing Methods
There are only two ways commercially available oils are produced, refined and unrefined. These terms refer to the method of treating the oil.
Refined oils undergo an unnatural processing treatment which destroys essential fatty acids and loads the oil with impurities. To process these oils, processors use bleaching corrosive bases and acids, clays, extreme hot or cold temperatures, defoamers and preservatives. Refining oil in this manner is as unnecessary as it is harmful.
Hydrogenation adds hydrogen to essential fatty acids and serves to solidify oils into margarine and shortenings, to extend shelf-life. All of these methods leave the fats altered and the oil without any nutritional value.
When buying oil, be wary of refined oils labelled as cholesterol-free, light or pure. These descriptive words are empty of meaning as every refined oil has undergone one or more of the harsh processes mentioned above.
The healthiest and most nutritional oils are pressed from organically grown seeds, and remain unrefined. These oils use a mechanical extraction process or press at low temperatures to obtain the oil. The nutritional value and wholesome taste is left intact.
The best oils, those rich and balanced in both essential fatty acids, need to be protected from light, oxygen, and high temperature, should be stored in dark glass (boxed to exclude all light), and should not be used for frying.
Containers: Glass or Plastic?
There has been some debate over whether plastic is acceptable for storing oils. Plastic is an unnatural substance which mimics the hormone estrogen when it breaks down through heating. Glass is natural and has been used for oils for hundreds of years. Glass is more expensive, but for oils appears the better choice. Dark glass bottles are the best containers for storing your precious unrefined oils.
Storage
Oils have different melting points which means each oil has its own specific storage requirements. Flax and pumpkin seed oil should be kept in the refrigerator while others such as olive, almond and sesame oil can be stored in a cupboard. Follow the instructions on the label. Remember, however, that unrefined oils do not have preservatives and have a limited life span.
Shopping for Fish
Fish and seafood could provide a valuable basis for a natural diet if the waters of the world were unpolluted. Since pollution is rampant, you need to pay close attention to the origin of fish when shopping. Small fish that are low on the food chain and inhabit deep ocean waters are the least contaminated. These include herring, sardines, anchovies, smaller salmon such as pink, coho, sockeye and Atlantic, some codfish varieties, mackerel, red and yellowtail snapper, striped bass, squid and octopus. Large, carnivorous fish that live a long time have the highest concentration of toxins such as mercury and PCBs. Therefore, be cautious in choosing tuna, swordfish or king salmon. They should come from waters far from the coastlines of industrialized areas.
When judging the quality of shellfish such as oysters and clams, always ask where they come from. A good fish merchant will be able to give you this information. When choosing fish for freshness, look for gleaming eyes, glistening scales, bright red gills, moistness, firm flesh and a clean smell. Milky, sunken eyes, a strong odor, a dried appearance and flesh which keeps the indentation when pressed should be avoided.
Shopping for Dairy Products
Wherever possible, buy dairy products made from certified raw milk rather than pasteurized. If you eat eggs choose organic, free-range eggs which come from chickens that are allowed to run outside and are fed from organic grain sources. Ordinary, commercial eggs are produced by chickens that are forced to endure terrible conditions in factory farms, which reduces their nutritional quality.
Kitchen Equipment
Ceramic, glass or lead-free earthenware cookware is best because this cookware does not react with your food in a harmful way. Enzymes in food react with metallic ions in metal cookware. If you use metal, use high-density cast iron without graphite coating, stainless or surgical steel, or good-quality enamel.
Avoid copper pots, which can destroy vitamin C. The best pots have thick bottoms. Remove food from metal pots immediately after cooking. If using cast iron, do not use them for cooking acidic foods like lemon, pineapple, tomatoes or vinegar, as these will cause a metallic taste and blackish color. Avoid aluminum, poor quality stainless steel, thin enamel, teflon and aluminum foil.
A crockpot to cook soups and stews at a low temperature while you are away during the day allows you to prepare foods while preserving nutrients that do not survive high temperatures.
A juicer is a worthwhile investment in your health. It is important to choose a juicer which is durable, easy to clean and able to produce the kind of juice you desire. There are four types of electric juicers: centrifugal, expeller press, masticating and hydraulic press. Centrifugal juicers are unable to extract juice from herbs, and are best for hard fruits and vegetables. Their main drawback is that they inject oxygen into the juice, causing oxidation which degrades the juice quickly. Juice made by this method should be consumed immediately. Models that juice the pulp produce a higher yield but must be cleaned more often.
Expeller press juicers are appropriate for juicing herbs. Blenders are not really juicers because they do not separate the juice from the pulp.
Masticating juicers can juice almost any type of vegetable. They work by first mashing the vegetable and then masticating the pulp, breaking down cell walls. In a second step, they squeeze the pulp to extract the juice. There is less oxidation than in a centrifugal juicer. Some models are able to juice herbs. Since masticating juicers turn at a low speed, enzymes in the juices are preserved.
Hydraulic press juicers are used commercially.
Food Preparation
The key to healthy food preparation is using fresh, natural foods sources and minimal cooking. Raw or slightly cooked vegetables are richest in nutrients. Use cut fruits and vegetables immediately to avoid oxidation and the loss of nutrients.
Steaming:
Put half to one inch of water in a pot and bring to a boil. Place vegetables in steamer, lower heat and cover; steam for one to five minutes. The less time spent in the steamer, the more enzymes and nutrients that are preserved. Use tight-fitting lids which keep in steam and enable you to cook with a minimum of water. Reserve the cooking water because it contains minerals and water-soluble vitamins which can be added to soups, sauces or juices.
Water Sautéing:
Bring a small amount of liquid almost to boiling. Add seasoning and vegetables, reduce heat and simmer until brightly colored.
Stir-frying:
Use sesame or extra-virgin olive oil to seal in natural flavors and juices. Be careful not to overheat oils. Add a few drops of water to the skillet first to prevent oil from overheating. Add oil and vegetables, and toss for five minutes over medium heat. Cover and let cook for ten minutes (or stir for another eight minutes for crispier vegetables). Add a little more water to keep vegetables from sticking. Add sauces and seasonings at the end.
Another idea for preventing vegetables from sticking is to rub the bottom of the pan with a three-inch piece of kombu (a sea vegetable) which has been soaked for twenty to thirty minutes in warm water. Leave kombu in the pan while sautéing at medium heat.
Oven Cooking:
In the oven, foods can be baked, steamed, braised or broiled.
Pressure Cooking:
Pressure cooking saves fuel and concentrates nutrients. To avoid reactions between your food and the metal, use a ceramic cooking pot inside your pressure cooker for soups, grains, beans and steamed bread.
Optimal Nutrition Food Additives: What You Don't See Can Hurt You
The use of food additives can probably be traced back to early civilization when it was discovered that adding salt to meat slowed spoilage. By the 1950s food manufacturers were adding hundreds of emulsifiers, thickeners, stabilizers, dyes, conditioners, flavorings and preservatives to their products using one or more of the following six rationalizations:
1. To improve shelf-life or storage time
This was the original reason for using additives, in response to urbanization and the increasingly industrialized and decentralized approach to the manufacture and distribution of food. With communities sacrificing self-sufficiency in favor of the unlimited selection available in the world market, food simply had to be kept from spoiling in transit and in storage. This ensures maximum profit for the manufacturers and perhaps convenience for the consumer, but certainly offers no real health or lifestyle benefits to anybody.
2. To make food more available
It worked. Once upon a time you would have to go to market or even to the farm to get the day's food stuffs. Now you can buy a huge selection of 'food' from any mega-store, gas station, fast food restaurant or even vending machine.
3. To increase the nutritional value
This begs the question, 'How do you improve on the real thing?' The answer of course is that you do not. So-called 'enriched' foods are generally heavily processed and stripped of their original nutritional value, then supplemented with a few synthetic vitamins and minerals in a misguided attempt to reclaim some real health value. Why do we do this? It typically comes back to shelf-life. Whole, unadulterated foods spoil more quickly than processed foods which are essentially sterile and lifeless.
4. To improve the flavor of foods
Salt and sugar are the two most common flavorings but a host of other natural and artificial flavorings are employed by food manufacturers in an attempt to create an identity for their products. As we move further away from unprocessed and whole foods, there is a highly calculated and much researched attempt on the part of food manufacturers and marketers to come up with tantalizing new flavors to capture greater market shares.
5. To make food easier to prepare
With the increased polarization of our lives into work time and recreation time, the act of preparing and eating meals has taken a back seat to our desire for the convenience at seemingly any cost. While canned, instant, frozen and processed foods such as TV dinners, hot dogs, cake mixes, cookies and breakfast cereals may initially seem like great time and energy savers, there is a high price to pay for this convenience. Processed and adulterated foods are, in fact, much more costly than whole foods when you take into account their low nutritional value and high health risks as compared to a diet built upon whole, unadulterated foods.
6. To improve consumer acceptance
Some of the food industry's most potentially toxic substances are added to alter a food's color, consistency or appearance. We maintain naïve and nostalgic ideas of how our food should look based on images and ideals that we perhaps perceive as being from the 'good old days' but that may be simply engrained in our psyches through clever marketing. Oranges are picked green and dyed orange because that's obviously the image that we associate with quality. Bread is full of stabilizers, conditioners and caramel color to represent 'freshness' and 'wholesomeness.' Soft drinks and fruit-flavored beverages are major culprits, being comprised almost entirely of artificial colors, flavors and even textures, with typically little or no real food ingredients.
In the US it was not until 1958 that food and chemical companies were required to even test food additives for safety. Previously the onus was on the concerned individual or group to prove the danger of suspect additives. Subsequent to the 1958 food additive testing laws came the GRAS (Generally Recognized As Safe) list. This was a list of additives that had been widely used previous to 1958 and were granted exemption from the testing that would be required of newly developed food additives. Unfortunately, additives with GRAS status are used liberally, even indiscriminately, although many have been recalled over the years and others still raise questions of health and safety from concerned doctors, scientists and health advocates.
Common Food Additives To Avoid
Aspartame
Possible effects:
Rashes, depression, headaches, nausea, seizures, blurred vision, ringing in the ears, insomnia
Common sources:
Diet and sugar-free soft drinks, gum, candy and instant desserts
Brominated Vegetable Oil (BVO)
Possible effects:
(The risks associated with BVO are not known but bromate, its main ingredient, is a deadly poison, especially for children.)
Common sources:
Soft drinks
BHA and BHT (Preservative)
Possible effects:
Elevated cholesterol, liver and kidney damage, infertility, sterility, immune disorders, increased susceptibility to carcinogens, behavioral problems
Common sources:
Chewing gum, candy, breakfast cereal, shortening, sausage, desserts
Citrus Red Dye #2
Possible effects:
Cancer, chromosomal damage
Common sources:
Orange peels
Monosodium Glutamate (MSG)
Possible effects:
Allergic reactions, headaches, eye inflammation, brain edema, central nervous and vascular system problems
Common sources:
Chinese food, salt substitutes, soups, condiments, seasonings
Nitrites
Possible effects:
Cancer, birth defects, childhood leukemia
Common sources:
Bacon, ham, sausages, smoked meats, luncheon meats
Saccharin
Possible effects:
Cancer
Common sources:
Sugar-free sweeteners, soft drinks
Sulfur Dioxide, Bisulfite & Sulfites
Possible effects:
Asthma attacks, allergic reactions
Common sources:
Dried fruit, shrimp, frozen potatoes, wine
(Often applied to restaurant salad bar items and grocery store produce)
Tertiary Butydroquinone (TBHG)
Possible effects:
Childhood behavioral problems
Common sources:
Candy bars, baking sprays, fast foods
Yellow Dye #6
Possible effects:
Kidney and adrenal damage, chromosomal damage, allergic reactions
Common sources:
Candy, soft drinks
Acacia Gum (Gum Arabic)
Possible effects:
Asthma attacks, skin rashes, pregnancy and fetal development problems
Common sources:
Chewing gum, candies, frosting, soft drinks and related beverages
Alginic Acid
Possible effects:
Pregnancy complications, birth defects
Common sources:
Ice cream and other frozen desserts, salad dressings, cheese spreads and dips
Benzoic Acid
Possible effects:
Asthma attacks, rashes, irritation of eyes and mucous membranes, hyperactivity in children neurological disorders
Common sources:
Margarine, beer, pickled vegetables, soft drinks, jelly, jams, fruit juice, mincemeat, barbecue sauce
Propyl Gallate
Possible effects:
Asthma attacks, allergic reactions, liver and kidney damage, gastric irritation
Common sources:
Breakfast cereals, vegetable oil and shortening, candies, chewing gum, frozen dairy products
Refined Foods To Avoid
Simply utilize your common sense. Avoid heavily processed, packaged, colored and otherwise adulterated foods. While this comes naturally to those fortunate enough to be raised with good eating habits and an understanding of the connection between what we put in our bodies and the way we feel, for others, this way of approaching diet may be intimidating and requires the development of a whole new way of thinking about food. To assist in the transition, here is a list of the top eight adulterated foods to avoid:
1. Cured meats, sausages, luncheon meats, hot dogs
2. Soda pop and artificial fruit-flavored beverages
3. Ice cream and frozen desserts (there are a couple of relatively 'pure' brands on the market if you simply must indulge)
4. Commercial breakfast cereals (stick to the health food store brands and check the ingredients)
5. Commercial breads and packaged baked goods
6. Processed cheese products
7. Margarine, lard, shortening (unsalted, uncolored butter is still your best bet)
8. Cookies and biscuits
9. Fried fast foods
10. Candy and candy bars
Food Irradiation
Irradiating food is being used more often, supposedly to preserve food from bacterial decay and lengthen its shelf-life. Irradiation is done by exposing foods to gamma rays emitted from a nuclear waste product, such as cobalt-60, as the food passes by on a conveyor belt.
The food industry and nuclear industry claim that irradiated foods are not harmful for consumers. However, food irradiation is an unnatural process. Irradiating food alters its molecular structure, causing nutrient losses and making the food risky to eat. Effects of irradiation are cumulative and irreversible; the long-term effects on our health are unknown at present. Over the next twenty to thirty years, food irradiation will likely increase the incidence of cancers.
Avoid irradiated foods. Lobby against the implementation of irradiation and for the clear labeling of all irradiated foods. Microwave ovens cook food with a much less harmful type of radiation, but the term 'food irradiation' commonly refers to the food preservation method. Microwave ovens should be used sparingly, if at all.
Optimal Nutrition Dietary Philosophies and Programs
The quest for optimal health and well-being has led to the development of many dietary approaches, each with its own philosophy and guidelines. Since each has its own benefits and features, it's up to the individual to determine an appropriate course. A switch from the typical North American diet to a diet based on healthy eating habits can be beneficial to those simply wishing to maintain good health, but is especially important to those suffering from degenerative illness. Most popular health programs share some basic similarities in that they all tend to:
Emphasize a diet rich in fresh fruits, vegetables, grains and legumes while discouraging over-consumption of meat, dairy products and refined foods
encourage the body to eliminate accumulated toxins
help to maintain a healthy body weight and physique
enhance energy
provide nutritional support for those suffering from health conditions
The Vegan Diet
This is a broad term used to define any diet consisting only of plant-based food sources. For either health or ethical reasons, or a combination of both, practicing vegans eliminate all animal products including meat, fish, eggs, dairy products and even honey from their diet. Ostensibly, a vegan diet could still include many refined junk food, although typically this is not the case.
The Pritikin Diet
Developed by Nathan Pritikin, the Pritikin diet eliminates virtually all salt, sugar, fats and most meats from the diet. It is based on adhering to a nutritive ratio of eighty percent carbohydrates, five to ten percent fat, and ten to fifteen percent protein.
Sample Pritikin Diet Eating Plan
Breakfast
Orange slices
Oat-wheat-rice pancakes with sliced banana and blueberry topping
Lunch
Tabbouleh
Carrot relish
Wholewheat bread
Fresh pineapple
Dinner
Spicy Mexican lentil tacos, with garnish of shredded lettuce, diced tomatoes, chopped green onions, shredded carrots and Sapsago cheese
Spanish rice
Green bean guacamole
Fruit meringue
Snacks
Peach, banana, cantaloupe, carrot and celery sticks, rye-crisp crackers, air-popped popcorn
The Zone
Barry Sears pioneered this eating program. The main dietary premise of 'The Zone' centers around the effect that macronutrient (protein, carbohydrate and fat) ratios have an eicosanoid production. Eicosanoids can be described as a powerful group of hormones (there are hundreds of them) that act as 'master switches.'
These hormones control virtually all human body functions including the cardiovascular system, the immune system and the systems that determine how much fat we store. The Zone which Sears refers to, is something like a metabolic paradise, a physiological state of near perfection, balancing hormonal functions (particularly insulin and glucagon) based upon eating what Sears considers to be the optimal ratio of proteins, carbs and fats.
This ratio consists of thirty percent calories from protein, forty percent calories from carbohydrates and thirty percent calories from fat. Sears believes in always eating protein with carbohydrates in order to maintain balanced hormonal levels. He recommends eating three grams of protein to every four grams of carbohydrates.
The Glycemic Index, the rate at which carbohydrates enter the bloodstream, figures prominently in this program. Sears emphasizes that carbohydrates entering the bloodstream too quickly trigger the release of high levels of insulin which leads to undesirable blood sugar fluctuations and to the accumulation of body fat.
This program is less restrictive than many others with its inclusion of meats, dairy products and even frozen dinners. Geared primarily towards relatively healthy people wishing to maximize athletic performance and maintain their ideal weight, the Zone program is perhaps less appropriate for those suffering from degenerative disease.
Sample Menu
Breakfast
Scrambled eggs Florentine
Lunch
Tuna salad sandwich
Dinner
Ginger chicken stir-fry
Macrobiotics
Aveline Kushi, a leading expert, teacher and proponent of macrobiotics comments, 'Macrobiotics does not require any change in your religion, way of thinking, or personal lifestyle. It requires only that you eat in harmony with your environment.'
Originating in Japan, macrobiotics places emphasis on achieving yin/yang balance by eating food that is in season and indigenous to your region, with brown rice being the foundation of most meals. Moderation is a key aspect of macrobiotics. Food preparation techniques, including chopping and slicing methods, mental approach, and condiment choices are also an important part of the macrobiotic approach. With its strict exclusion of most animal products and emphasis on fresh, whole foods, macrobiotics has been a popular dietary choice for people fighting disease.
Aveline Kushi describes the standard macrobiotic diet as consisting of:
Whole Grains
The main macrobiotic food is whole grain, comprising fifty to sixty percent of the total volume of each meal. This includes brown rice, barley, millet, buckwheat, rye and corn. Grain and flour products, such as wholewheat or buckwheat noodles, seitan (a wheat gluten product), bread and rolled oats, may be served occasionally.
Vegetables
Twenty-five to thirty percent of each meal should include fresh root, round, or leafy green vegetables prepared in a variety of ways. One-third of the vegetables may be served raw in the form of a fresh salad or traditionally made pickles.
Beans
Ten percent of daily meals should include cooked beans or bean products such as tofu and tempeh. These may be prepared individually or cooked together with other foods.
Soups
Eat one or two bowls daily. Soup broth is generally made with miso or tamari soy sauce, to which several types of land and sea vegetables may be added during cooking. Soups made with beans, grains and a little fish or seafood may be served occasionally.
Sea Vegetables
Seaweeds are rich in nutrients and are served daily. Use sparingly in soups, cook with vegetables or beans, or prepare as a small side dish.
Salt, Oil and Seasonings
Sea salt, miso, tamari soy sauce and umeboshi plums may be used in cooking to impart a salty flavor. Unrefined dark sesame oil is the most suitable for daily cooking although light sesame oil, corn oil and occasionally other unrefined vegetable oils may be used. For a sour taste, brown rice vinegar, sweet rice vinegar and umeboshi vinegar are used. Food should be mild, not overly salty and seasonings should be added during cooking rather than at the table. Kuzu root powder and arrowroot powder are used as thickeners for gravies and sauces. Herbs, spices and other aromatic substances are avoided.
Condiments
A small amount of gomashio (roasted sesame salt), roasted sea vegetable powders and tekka root vegetable mixture may be used on grains, beans or vegetables at the table.
Pickles
Homemade pickles may be served each day to aid digestion.
Animal Products
A moderate portion of fish or seafood may be served a few times a week. All other animal foods are strictly avoided.
Nuts and Seeds
Roasted nuts and seeds can be lightly seasoned with sea salt or tamari soy sauce and served occasionally as snacks.
Fruit
Cooked or naturally dried fruit may be served a few times per week, as a dessert or snack, provided the fruit grows in the local climate zone. Fresh fruit may be consumed in moderation during its growing season.
Desserts
Rice syrup, barley malt, amasake and apple juice may be used to sweeten cakes, pies, cookies and other dishes. These desserts may be served several times weekly. Molasses, corn syrup, honey and all types of refined sugars should be strictly avoided. Maple syrup may be used very sparingly.
Beverages
Use clear and pure spring or well water for drinking, cooking and preparing teas. Bancha twig or roasted grain tea is commonly served at meals.
Acid-Alkaline Balance
The acid-alkaline system of eating is based upon the classification of foods as being acid-or alkaline-forming. This classification is not made on the basis of how foods taste, but rather on the ash or residue that is left after the food has been metabolized in the body.
According to this dietary concept, since our body tissues and blood are slightly alkaline, we need more foods that break down into alkaline elements.
Fruits and vegetables, except for cranberries and most dried fruits, are the most alkaline-forming foods.
Slightly acidic ash-forming foods include whole grains, nuts and seeds.
Millet, buckwheat, corn, almonds and all sprouted seeds tend to be more alkaline-forming.
The most acid-forming foods include milk products, meats and refined flour and sugar products.
Plant or Animal Foods?
Are humans meant to be meat eaters or vegetarians? Ancient peoples were hunter-fisher-gatherers. The body's digestive system and liver have not changed significantly since ancient times. Human teeth, jaws and the digestive system can handle meat, vegetables, fruits, grains and nuts.
It is important to note, however, that red meat was not a daily staple of ancient societies. Meat could not be kept fresh by means of refrigeration, so an animal had to be eaten at once, and often by an entire clan. Animals were typically kept to provide eggs, milk and leather. Wild animals were hunted with intense effort and only seldom caught.
The quality of meat and seafood available has degenerated drastically since ancient times. Fish that used to be healthy are now contaminated with toxins from polluted waters. Animals eaten in traditional diets were lean, healthy and free of pesticide residues, antibiotics or hormones.
The meat in supermarkets today is quite different from that eaten by ancient hunters. It comes from domesticated animals that are lacking physical exercise because they are kept in cages to speed up maturation and fed grains instead of grazing on green pastures. This has made the animals fat, so there are more saturated fats in the meat. Cattle are fed antibiotics and hormones to encourage weight gain. Meat is no longer a good source of important nutrients, but instead causes heart disease, cancer and other serious health problems.
Dr. Lothar Wendt's Protein Theory
About fifty years ago, German physician and researcher, Dr. Lothar Wendt, developed ground-breaking theories about nutrition, arguing that protein overconsumption was a leading cause of disease. Despite initial criticism, he finally gained acceptance in the medical field in Europe.
Wendt died in 1989 at the age of eighty-one, but his ideas, first published in 1949, are no less significant today. Wendt argued that protein, not fat, causes arteriosclerosis. Arteriosclerosis leads to strokes and heart disease and remains a serious problem in western society.
Wendt argued that fats only became considered a leading cause of heart disease because of a faulty assumption. Increasing numbers of heart attacks were correlated to increased consumption of animal fats. However, according to statistics, it was actually animal protein consumption which increased tenfold, while fat consumption remained relatively stable.
Wendt also questioned the widespread acceptance that besides minimal storage of carbohydrates in the liver and muscle cells only fat is stored in the body while excess proteins are eliminated. According to Wendt's theory, proteins are stored as collagen in the connective tissue, just as fats are stored in fat cells. In addition, some amino acids are stored in mucopolysaccharides, a substance between collagen fibers, together with glucose, fatty acids and water.
Wendt supported his ideas by comparing the tissues of overfed people with those of normal and underweight subjects. The tissues of an overly fed person showed not only an increase in fat and fat cells, but also an increase in collagen, which is made of pure protein. During periods of hunger, collagen as well as fat diminishes. This suggests that general overeating causes an increase in fatty tissue through fat storage, and increases connective tissue through protein storage.
While it is well known that some excess proteins are broken down and eliminated, Wendt reasoned that most people cannot process all excess proteins and at least some of them are stored in the connective tissue. An overabundance of proteins in the blood causes a thickening and slowing of the blood flow, encouraging the inner cells lining the blood vessels to store proteins in collagen and mucopolysaccharides. As a result, the blood thins again, but the artery walls thicken, causing the beginning of arteriosclerosis.
In addition, the saturated fats in red meat also increase the risk of arteriosclerosis and heart disease. Protein from red meats forms an excess of uric acid in the body, which precipitates arthritis, gout and kidney stones. Meats also break down to acid ash which increases inflammation in the body.
Many risk factors for heart disease, strokes and blood clots, such as high blood-pressure, adult onset diabetes and high cholesterol can be explained by an overconsumption of animal protein, as well as too much fat and sugar in the diet.
By observing the diets of wild animals, eating mostly plants, it is clear to see that a plant food diet does not contribute to obesity. Wild animals are rarely obese. Overconsumption of animal proteins will cause problems but you can eat as many vegetables as you like without gaining weight. To counteract the effects of too much protein, Wendt recommended the elimination of all animal protein from the diet for at least four weeks. Besides all types of meat and fish, this diet eliminates eggs, milk and milk products, as well as any foods containing these items.
Too Much Animal Protein?
Protein is used by the body to build and repair cells. Except for times of starvation, protein is not needed for energy. Complete proteins are essential, but they are best taken from a variety of vegetable sources. A bowl of pea soup, a slice of wholegrain bread and a salad provide complete proteins. All soy bean products, such as tofu, are complete proteins. (For complete-protein, meatless dishes, see the recipes listed at the end of this section.)
Today, we are a step closer to accepting the idea that eating too much protein is just as harmful as overindulging in fats and sugars. Nevertheless, protein, especially animal protein, is still a major part of many people's diet. According to Dr. Wendt, restricting animal proteins along with sweets and refined, saturated fats will improve your health and prevent future health problems.
Improving health through a vegetarian diet is widely accepted as good nutritional sense. Vegetarians are likely to eat more fiber and vitamin-rich foods, and for this reason, are generally healthier than meat eaters. Vegetarians have less cholesterol and uric acid in their blood, tend to have normal blood pressure and normal weight, and suffer less than meat eaters from constipation and ulcers. People suffering from chronic disease often can experience a dramatic improvement with a vegetarian diet.
It has been suggested that a strict vegetarian diet leads to vitamin B12 deficiency over the long term. However, this has been disputed recently since vitamin B12 can be found in vegetable sources such as spirulina, fermented soy bean paste (miso), tempeh and yogurt. A vegetarian diet that includes eggs and dairy products reduces the risk of vitamin B12 and iron deficiencies.
Purely from a health point of view, eating primarily vegetable-source foods will promote optimal health. A vegetarian diet is often an ethical choice as well.
Fasting
Fasting is one of the oldest and best recipes for good health. It has long been used for religious and spiritual purposes to cleanse and strengthen the body and spirit. During stomach flus and high fevers, the appetite naturally declines so that the body can cleanse itself of germs and nurse itself back to health. This inherent response can be used purposefully both as a preventative and a treatment for many illnesses, or to invigorate poorly functioning organs and give the digestive tract a rest.
Many people feel a tremendous sense of well-being and increased vitality as a result of fasting. It will often normalize hormonal irregularities, and counteract depression, moodiness and memory problems. Others believe fasting inhibits liver detoxification pathways and causes tissue damage. While professional guidance in fasting is necessary for those with serious health problems, anyone in relatively good health will benefit tremendously from including a fast in his or her own health regimen.
By helping the body make the switch to a healthier, more natural diet, fasting can provide long-term relief from persistent health problems, particularly arteriosclerosis, heart disease and high blood pressure. Fasting can combat these conditions before they become severe and treat a wide variety of other problems, including skin problems, arthritis, leg ulcers, constipation and allergy-related illnesses.
A fast is not a crash diet. Weight loss varies widely among individuals and is not the only goal of a fast. Since the body quickly grows accustomed to a lack of food, it learns to conserve energy within a few days and metabolism slows down considerably. While weight loss is typical in the first several days, it will not generally continue. Breaking a fast properly is important, since the body tends to gain weight more quickly after fasting due to the change in metabolism. However, a fast combined with an improved diet and exercise is the best start to a weight loss program, and can provide the incentive to eat healthier and break bad habits.
The increased vitality of body and spirit, and improved system functioning is partly attributed to the detoxification that occurs during a fast. Because our air, water and food contains many harmful substances from pollutants, pesticides and additives, cleansing the body of toxins is essential for achieving optimal health.
Once the body is deprived of food as an energy source, it uses reserves stored in the liver, muscles and fat cells. Energy is no longer expended on metabolizing food and the body focuses on detoxification. The cleansing organs, such as the liver, kidneys, bowels and skin, rid the blood and tissues of accumulated wastes so that all organs can work more efficiently. With this cleansing process, the blood naturally becomes thinner and flows more easily, easing the heart's workload.
Fasting Methods
The basic method of fasting is the water fast, in which only water is consumed for days or even weeks, and provides the most intense fasting experience. Today, most people opt for variations on the water fast, consuming fruit or vegetable juices and/or herbal teas instead of water. Health care practitioners also tend to prefer this type of fast because of its gentler approach. Juices offer the body some essential nutrients, including vitamins, minerals, enzymes and some calories, which lessen the impact of food deprivation on the body, while still incorporating many benefits of a water fast. Herbal teas are used in both the water and juice fasts to further encourage detoxification by stimulating the kidneys, liver and bowels.
Fasting does require commitment. If you cannot fit a fast of several days into your schedule, fast for a day, replacing food with fruit and vegetable juices. While taking the time for a complete fast of several days will produce many more benefits than a one-day fast, short-term detoxification will stimulate body maintenance and give the digestive system a rest. One day of fasting is often a great way to begin if you have never fasted before, although hunger pangs are usually at their worst on the first day. A day of fasting can be incorporated into a monthly or weekly schedule.
Fasting Guidelines
If you are planning a fast for the first time, set manageable goals. A water fast should be kept short (a maximum of five days) while a juice fast can last a week to ten days. Fasting for longer periods of fourteen to twenty-one days can be carried out under professional guidance or if you have considerable experience fasting. It is most useful to fast for a long period to heal persistent, long-term health problems.
Preparing for a fast is very important. Several days before a fast, all stimulants, chemicals and drugs should be eliminated, including nicotine, alcohol, sugar and caffeine (coffee, black tea and soft drinks). Only the most essential prescription drugs should be allowed during a fast; if you are on heart medication, insulin or similar drugs, seek professional guidance. Dr. Otto Buchinger, a German expert on the subject of fasting, recommends eating only raw fruits, vegetables and juices at least one day before beginning the fast. If your diet is poor (for instance, one which includes many saturated fats, sweets and processed, low-fiber foods), then be sure to take several days of preparation to make the switch to fasting easier.
During the water fast, drink only purified, spring water and unsweetened herbal teas, such as camomile and peppermint. Some people like to include clear vegetable broths as well. In a juice fast, fruit or vegetable juices must be unsweetened and freshly made (not from concentrate). Organic, freshly juiced fruits and vegetables are preferable.
At regular intervals during the fast, daily or every second day, take either herbal laxative teas such as cascara sagrada, or enemas to ensure the full elimination of toxic waste from the bowels. (For more information on herbal teas and enemas, see Section 7, Healing Herbs.)
Drinking enough fluid is crucial to give the kidneys the extra support in flushing out metabolic toxins eliminated during the fast. Drinking also reduces feelings of hunger. Approximately twelve glasses of liquids are recommended each day, but individual requirements vary. For a juice fast, drink about one quart of liquids in juice daily, dividing it into six small portions to reduce hunger pangs. Chew the juice before swallowing or drink it by the spoonful. Think of the juice as a liquid fruit or vegetable, not as a thirst quencher.
The first one to three days of fasting are the most difficult. Once these have been conquered, the stomach becomes accustomed to its lack of food and an overall feeling of strength and lightness of being prevails. This wonderfully clean, light feeling occurs as a result of the endorphins, substances the body produces to ease the hunger pangs. Some people experience a short crisis in the beginning of a fast due to the detoxification which occurs. Symptoms such as headaches, fatigue, irritability and dizziness are typical signs that toxins are being eliminated. These symptoms should ease quickly and not last longer than a few days. Signs of a head cold are also common. Other normal signs of detoxification are odorous perspiration and bad breath.
Other Activities During a Fast
Fasting is an excellent time to concentrate on your body and your health. It is also a time to set priorities and reduce responsibilities substantially so that you are able to rest more and focus on the fast and detoxification. If possible, plan holidays, especially if you have chosen to do the water fast. Focus on taking better care of yourself and doing things you enjoy. Write, draw, organize and get plenty of sleep. Exercise should be light and manageable. Stretching, walking, gardening or swimming are excellent. Intense aerobic exercise will cause undue strain on the body, but getting out into the fresh air and sunshine is highly recommended, as are regular trips to the sauna and massage therapist to support elimination and circulation. Avoid becoming chilled since the metabolism slows considerably during a fast and you will feel cold more easily than normal.
Many activities help promote detoxification and ease the discomforts it may cause. Brushing your teeth and gargling regularly with camomile, sage or myrrh tea or tincture diluted in water counteract bad breath and sore gums that may develop during this time. Regular showers and baths wash away perspiration and, when combined with alternating hot and cold baths and showers, encourage detoxification through the skin. Lavender or camomile added to a bath is both soothing and good for skin health. Dry brushing the skin with a dry towel or loofah brush is an excellent method of cleansing the skin of dead cells.
Water therapies and dry brushing improve circulation and encourage the lymphatic system to help remove waste. Going to bed with a hot-water bottle pressed against the right lower ribcage/upper abdomen gives the liver extra pampering. (For more information, see Section 10, External Healing Methods.)
Breaking the Fast
Breaking a fast must be carried out with the same care and attention as the fast itself. Noticeable fatigue after having felt energetic, renewed hunger or excessive weight loss are indications that you should stop the fast. If you are unsure, break the fast anyway. You will have more experience next time and your body will still have attained significant benefits, even over a short duration. Breaking a fast must be gradual above all, so you will need several days before diving into a full meal, however eager you are to begin eating again.
When you make the transition from a juice fast to solid food, eat small, simple meals of raw fruits and vegetables, and be sure to eat slowly. Chew longer than neccessary to stimulate the flow of digestive juices which have been inoperative after several days of rest. Also, keep food combinations as simple as possible and avoid overeating. On the first day of breaking a juice fast, start with an apple for breakfast, another for lunch and a light potato soup with wholegrain bread for supper. The following day incorporate a meal of soaked prunes or figs to keep the bowels moving. Lightly steamed vegetables with crispbread are also suitable for dinner on the first day if all else is well tolerated. On the second day or third day, depending on how your body accepts the transition, you can add whole grains, soaked nuts and legumes. Be sure to keep meals simple and healthy for the following days, using only unrefined, cold-pressed oils such as flax seed in salad dressings and, avoiding salt and fried foods. The diet should consist largely of wholesome fruits, vegetables and soaked whole grains, such as rolled oats or muesli.
After a water fast, make the transition to foods with diluted fruit juices and vegetable broths before progressing to whole vegetables and fruits. Start with a few tablespoons of freshly pressed juice mixed in a glass of water, increasing the amount of juice with time. You will need to incorporate foods more slowly into your schedule, starting with only fruit the first day, raw vegetables the second and leaving steamed foods and whole grains for the third day or later, depending on how you feel.
Breaking a fast is a crucial step which cannot be rushed because the body must relearn to accept and metabolize food. Launching into a dinner of meat and potatoes will cause stomach distress with nausea and vomiting. Immediately after a fast, you should also rest for several days, avoiding stress as much as possible and refraining from heavy exercise. You will find that some muscle strength will have been lost as a result of the fast and this can quickly be regained by starting slowly with mild forms of exercise.
Optimal Nutrition Family Nutrition
Children
Mother's milk is the best source of nutrition for at least the first six months of life. After six months, gradually introduce cooked, mashed grains, mashed bananas and vegetable juice such as carrot juice. Introduce foods one at a time and check for allergies. By nine months, your baby will likely be able to digest beans, grains, vegetables, cereals and fruits if they are softened or ground first.
The first solid foods given to a child can determine food preferences later in life. It is important for children to be given the choice of whole, living foods including a wide variety of fresh, organic fruits and vegetables, soaked or sprouted grains, ground nuts and seeds, wholegrain bread, tofu, unsweetened natural yogurt with live culture and raw-milk cheeses. Here are a few suggestions.
Vegetables are best served lightly steamed or occasionally raw. Too much raw food can put excessive strain on the digestive system of infants and small children. Try grating vegetables to help digestion.
Amaranth and quinoa are two grains particularly rich in calcium and protein. Sprouting makes them less bitter.
Soak and grind all nuts and seeds for children under three years to prevent choking.
Use a variety of nut butters (except peanut butter which has a toxin called aflotoxin) as a great source of protein, carbohydrates and fats. Try almond butter, cashew butter, sunflower seed butter and sesame seed tahini on breads, crackers and rice cakes. Make your own or buy them from a health food store. Nut butters contain the essential fatty acids omega-3 alpha-linolenic acid and omega-6 linoleic acid, important for brain development and healthy skin. Refrigerate nut butters to keep the oils from going rancid.
Unrefined, cold-pressed flax seed oil, the best source of the omega-3 essential fatty acid alpha-linolenic acid, can be stirred into quark mixed with fruit juice for a delicious, nourishing treat.
Cod liver oil supplementation, ten drops a day, provides omega-3 fatty acids and vitamins A and D, which are important for nerve, brain and bone development.
Tofu promotes brain development, providing protein, calcium and omega-6 linoleic acid.
Dried fruits like raisins, bananas, apricots, pineapple and prunes make a tasty, natural snack rich in blood-building iron.
Frozen treats on a stick can be made at home from freshly pressed fruit juices.
A child on a vegetarian diet should have a vitamin B12 supplement of 50 mcg once a week. Also include vegetarian sources of B12 such as yogurt, miso and tempeh.
Help Your Child Develop Good Eating Habits:
Listen to your child's needs and do not force feed them.
Provide a relaxed atmosphere and set a good example.
Offer small servings and let a child ask for more.
Encourage thorough chewing.
Make food that is colorful and interesting. Let children participate in food preparation.
Teens
Most people reach the final twenty percent of their adult height and the final fifty percent of their adult weight during their teenage years, so maintaining good nutrition is crucial at this time. Eating disorders, such as anorexia or bulimia, begin during adolescence. Menstruation also begins at this time, but can be delayed by low body fat. Generally, a teenager's nutritional needs are the same as that of an adult. Variety is the key to healthy eating. Be sure to include plenty of fresh fruits and vegetables, whole grains, nuts and seeds and limit saturated fat intake, while increasing the essential fatty acids.
Seniors
Assimilation of nutrients decreases with age. Here are a few simple ways to derive as much benefit as possible from food:
Eat unrefined, whole foods such as whole grains, fresh vegetables, legumes, nuts, seeds, seaweeds and regional fruits.
Limit your salt intake. If you use salt, use only good quality sea salt and keep salt use to a minimum.
Include seaweeds, microalgae and cereal grasses in the diet as a good source of organic minerals which are easily assimilated.
Sprouts are ideal because fats, proteins and starches have been broken down into easily digestible forms. Add them to salads and sandwiches.
Eat nutritional yeast daily as a source of B vitamins and chromium to help prevent diabetes.
Use a tablespoon of lecithin granules on porridge or cereal every day to improve memory and reduce the risk of heart disease.
To fight osteoporosis, eat cooked, whole grains in the morning with milk, plain natural yogurt, or a non-dairy soy or rice beverage.
Eat a salad of dark green, leafy vegetables, every day, including parsley, kale, watercress, Chinese cabbage and broccoli.
Exercise regularly and make sure you get sunlight (for vitamin D production) daily to ensure calcium absorption.
Women
By adding the following foods to the daily diet, women can provide nourishment for the special needs of their bodies in all stages of their lives:
Rolled oats contain silica which is essential for healthy bones and important in the prevention of osteoporosis. Oats strengthen the nerves and fight depression, which is helpful in combating PMS, and mood swings during menopause. Make a Swiss-style breakfast muesli by soaking rolled oats overnight, then adding yogurt, fruit, sesame seeds, flax seeds and wheat germ.
Wheat germ and cold-pressed vegetable oils are the best dietary source of vitamin E. Vitamin E stimulates the body's production of estrogen. It increases fertility, protects against miscarriage during pregnancy and helps relieve symptoms of menopause.
Nutritional yeast can be sprinkled onto cereal with wheat germ. It contains inositol, which enhances the effect of vitamin E. A rich source of B vitamins, nutritional yeast strengthens the nerves and increases energy levels.
Unrefined, cold-pressed flax seed oil can be used daily on salads to help relieve PMS and the symptoms of menopause. Flax seed oil and other unrefined, cold-pressed nut and seed oils also provide vitamin E.
Sesame seeds provide calcium, which is needed in increased amounts during pregnancy and also during early stages of menopause, when calcium absorption is decreased. It is also important in the prevention of osteoporosis.
Almonds are rich in magnesium. Calcium needs magnesium to be used by the body.
Raw, green, leafy vegetable salads provide calcium, magnesium and vitamin C, which enhance the effect of vitamin E.
Reduce coffee intake since coffee causes calcium to be excreted by the body.
Soy beans and sweet potatoes contain plant estrogens which can help to reduce menopausal symptoms.
Men
Zinc is important for a healthy prostate gland and for maintaining fertility. Grains and seeds are the best natural sources of zinc, especially sunflower seeds and pumpkin seeds. Nutritional yeast, wheat bran, wheat germ and onions are other sources of zinc.
Premature hair loss is often a problem for men. To avoid baldness, the diet should be rich in whole grains and beans, which provide B-complex vitamins, vitamin E, lecithin and unsaturated fatty acids. Vegetables and fruits containing vitamin C, bioflavonoids, beta-carotene and phytonutrients are also important.
Protect Your Family Against Parasites
Increasing world travel and infected water supplies are responsible for rapidly rising rates of parasitic infestation in North America. Over two billion people around the world are infected by filarial worms, hookworms, whipworms, pinworms and flatworms. Parasites are unsuspected causes of numerous serious intestinal problems. Chlorination of the water supply is not enough protection against the majority of parasites.
Parasites are found in highest concentrations in pork products such as bacon, ham, hot dogs, cold cuts and pork chops, as well as in beef, chicken, lamb and fish. Sushi from many parts of the world contain the larvae of several species of parasitic worms. If you eat animal products, ensure that they are well cooked and that you take probiotic supplements.
Nutrition for the Athlete
Proper nutrition is essential for the athlete of any age, gender or ability. Keeping your body fit throughout life with mild activities such as walking or gardening is an important step towards optimal health. Hiking, swimming, running, lifting weights, playing squash and other aerobic activities require specific nutritional supplementation. Learn about sports nutrition from authors such as Cory Holly and Dr. Michael Colgan, and ensure your diet contains the proper foods and supplements.
Strenuous activity without proper nutrition is detrimental to your body's well-being. With an increase in your activity levels, your body increases its ability to metabolize, digest and eliminate food as well as oxidize fatty acids and glucose. Eating wholesome, organic foods will provide the best fuel for these changes. Whether you are an athlete or not, avoid refined foods such as white sugar, white flour, white rice, table salt, homogenized milk, refined oils and margarine, junk or fast foods and colas.
An athlete should strive for a specific and predetermined dietary ratio of proteins (plant or animal), complex carbohydrates and fats, such as 40/40/20, 30/40/20 or 20/60/20. Spread your food intake over four or five meals per day to decrease the burden of digesting heavy meals and increase your body's supply of sustained energy. Drink at least ten to twelve glasses of water a day to help digestion and elimination of waste.
Sample Meal Ideas for Athletes
Early Morning
1/2 cup fresh juice
Breakfast
1/2 fresh papaya and 2 soft-boiled eggs
1 cup steel-cut cooked oats
1 tbsp. organic blackstrap molasses
Lunch
2 slices rye bread
2 tbsp. hummus or 3 1/2 oz. turkey breast
Mixed sprouts with assorted raw vegetables
Dinner
Mixed organic greens with 1 tsp. flax seed oil and lemon juice
Spiced lentil/brown rice dish or baked wild salmon
Steamed broccoli
Snacks
Engineered Meal Replacement:
40 g protein, 20 g carbohydrate, 2 g fat
2 scoops ion-exchanged whey peptides
150-250 g plain low-fat live culture yogurt
Sports Nutrition Protein Bar
10-30 g protein, 40-60 g carbohydrate and, 2-8 g fat
Recipes
Protein shakes are popular rejuvenating drinks, as they are practical and designed to replenish and energize the system. Adding high-quality protein powders to your favorite blender mix ensures that protein lost through perspiration or burned as fuel is replaced. The new engineered whey proteins are soluble, taste good and are absorbed extremely efficiently.
Pre-workout Shake
1/2 cup low glycemic fresh juice (grapefruit)
2 scoops ion exchanged whey peptides
5 g creatine monohydrate
1/2-1 tsp. calcium ascorbate
Post-workout Shake
1 tbsp. flax seed oil
2 scoops ion-exchanged whey peptides
1 tsp. creatine monohydrate
1/2-1 cup filtered water
2-3 fresh fruits-mango, papaya, banana, kiwi
(high-glycemic)
1/2-1 tsp. calcium ascorbate
The essential fatty acids, and especially the omega-3 family, are key dietary additions for those committed to an active lifestyle. These fats improve the circulatory and neural systems of the body which in turn help usage and control of the skeletal muscle fiber. They also enhance muscle growth by improving tissue elasticity. Combined with the sulfur-bearing amino acids, healthy fats create compounds used in all areas of the body, especially the lipoproteins and prostaglandins, which manage cholesterol transport and hormone synthesis, including testosterone, insulin, growth hormone and the somatomedins (IGF-1).
Creatine monohydrate, HMB (beta-hydroxy beta-methylbutyrate) and L-glutamine are also excellent adjuncts. These products are clinically verified to enhance lean muscle mass, improve muscle cell volume, increase power and strength and increase the oxidation of stored fat. Creatine allows greater force to be used in resistance training or sprinting, provides a direct energy source so exercise duration can be extended, and speeds recovery so exercise frequency can be increased. (See Section 6, Nutritional Supplements, for proper sports supplements.)
Healthy Eating Tips
1. When you come home, always relax thoroughly before eating. Wait at least ten minutes before going into the kitchen. When you do eat, enjoy your food. Take the time to chew slowly and thoroughly to promote proper digestion.
2. Start the day with a wholegrain porridge or make a Swiss-style muesli by soaking cooked rolled oats in milk, soy beverage or water overnight at room temperature. In the morning add milk, soy beverage or plain, natural yogurt containing live culture, a grated apple, wheat germ, ground flax seeds and almonds or hazelnuts. Add honey to taste. This wholesome breakfast provides energy and many essential nutrients for the day.
3. If you use salt, choose high-quality sea salt, mineral or rock salt and use it sparingly. Avoid iodized table salt, unless you have low blood pressure. The sodium ions of table salt bind water in the cells, increasing pressure in the tissues and putting a strain on the heart which can lead to high blood pressure. Some people are particularly susceptible to rising blood pressure when they have ingested too much salt. There are many alternatives to salt such as lemon, onion, garlic, fresh herbs, apple cider vinegar, nutritional yeast and pepper, which bring out the flavor of dishes.
4. For snack foods, keep raw vegetables such as carrots, broccoli florets and celery stalks in the fridge. Experiment with dips made from sesame paste (tahini), lemon juice, mustard and high-quality soy sauce (tamari). Dried seaweed such as nori or dulse makes a delicious snack that can be eaten right out of the package and is loaded with valuable minerals and vitamins.
5. Eat a fresh salad with raw, leafy green vegetables every day. Raw vegetables provide valuable vitamins, minerals and enzymes. A daily salad also regulates the body's water balance, relaxes blood vessels and combats high blood-pressure.
6. Eat some nutritional yeast every day-as a bread spread, added to soups or sauces, in flake or powder form sprinkled on salads. Nutritional yeast is a highly concentrated source of the B-complex vitamins.
7. Include a fermented food, such as yogurt, kefir or fermented vegetables such as sauerkraut daily to promote friendly bacteria in your intestines.
8. Green tea after a meal is an excellent antioxidant, helping to combat the onset of premature aging and disease.
Optimal Nutrition Optimal Recipes for Optimal Nutrition
Breakfast
Bircher-Benner Muesli
Budwig Muesli
Breakfast Muffins
Sprouted Grain Muesli
Salads
Carrot Salad
Coleslaw
Lemon and Oil Dressing
Potato Salad
Red Beet Salad
Sun-Dried Tomato Dressing
Soups and Sauces
Basic Tomato Sauce
Bean Soup
Cucumber and Yogurt Cold Soup
Pesto Sauce
Vegetable Soup
Vegetarian Gravy
Dips and Spreads
Almond Sunflower Spread
Eggless Mayonnaise
Guacamole
Hummus
Kefir Dip
Tarragon Dip
Breads
Barley Bread
Pumpernickel Bread
Sunflower Seed Loaf
Main Dishes
Cinnamon Baked Squash
Crepes
Oriental Noodles
Saffron Rice
Rigatoni al Forno
Spicy Cabbage Stew
Desserts
Flax Seed Pudding
Kefir Cream Pudding
Drinks
Bright Beet/Apple Surprise Juice
Wake-up Drink
Whole Grain Drink
Breakfast Recipes
Bircher-Benner Muesli
3 tbsp. water
3-5 tbsp. oat flakes
1 tbsp. fresh curdled milk or natural yogurt
juice of 1 lemon
1 apple
raw ground nuts
Mix water with oat flakes and soak overnight. In the morning, add curdled milk or natural yogurt and the lemon juice. Grate the apple with its peel over the mixture and sprinkle some raw, ground nuts on top.
Budwig Muesli
3 tbsp. flax seed oil
2 tbsp. flax seeds
2 tbsp. milk (preferably unpasteurized)
3 1/2 oz. quark or kefir cheese
1 tsp. honey
vanilla, cinnamon, cardamon and/or fruit for flavor variety
Put oil, milk and honey in a blender and add quark gradually in small amounts. Blend well. In a bowl, put 2 tbsp. of crushed flax seeds. Cover with sliced seasonal fruit. Top with flax seed oil cream.
Breakfast Muffins (makes 12 muffins)
1/3 cup safflower oil
1 cup of oatmeal
1 banana
1 cup apple sauce (homemade without sugar)
1 cup soy milk
1 egg (free range)
Mix all ingredients together and let sit until oatmeal is soft.
2 cups of wholewheat flour
1 tsp. non-alum baking powder
1 tsp. baking soda
1 cup raisins
1/2 tsp. sea salt
Mix together.
Add oatmeal/applesauce mix to dry ingredients. Stir until all ingredients are combined. Spoon into oiled muffin tins and bake at 400°F (204°C) for 35 minutes.
Sprouted Grain Muesli
1/2 cup kamut or wheat berries, sprouted (Soak for two days. Use when sprouts are 1/4 inch long. Use whole kernel including sprout.)
1 apple, grated
1 banana, mashed
1 tsp. honey
1 tbsp. almonds or hazelnuts or sunflower seeds, chopped
1 tbsp. lemon juice
1 tbsp. heavy cream or soy milk
fruit in season for decoration
Drain soaked grains. Mix with other ingredients and garnish with fruit.
Instead of sprouted grain, you may also use 1/2 cup of coarsely ground grain covered with water and soaked overnight.
Salads
Carrot Salad
4 medium carrots, finely grated
2 tbsp. flax seed oil or sunflower oil
1 tbsp. soy sauce
1/2 tsp. herbal salt
juice of 1 orange
1 tbsp. lemon juice
Mix all ingredients and serve immediately as an appetizer before a meal or as a side dish.
Coleslaw (2 servings)
1/2 head of cabbage
1 carrot
6 radishes
1/2 cup green peas (optional)
1/2 red beet
4 tbsp. yogurt or kefir
1 tbsp. lime or lemon juice
1 clove of garlic, minced
1 tbsp. flax seed oil
1/2 tsp. vegetable bouillon powder
1/2 tsp. herbal salt
dash of freshly ground black pepper
Clean all the vegetables thoroughly. Grate the cabbage, carrot, beet and radishes and add the peas. In a salad bowl, mix yogurt or kefir with oil, lemon or lime, vegetable bouillon powder, herbal salt and pepper. Add minced garlic and mix with remaining ingredients using a salad fork. Let chill for about 30 minutes before serving.
Lemon and Oil Dressing
juice of 1 lemon
4 tbsp. flax seed oil, pumpkin seed oil, almond oil or hazelnut oil
1/2 tsp. herbal salt
1/2 tsp. vegetable bouillon powder
1/2 tsp. soy sauce
1 clove garlic, minced
1 small onion, very finely chopped or 2 tbsp. chives finely chopped
1 tbsp. heavy cream (optional)
In a large salad bowl, mix all ingredients with a fork and test for balance of flavor. Add your choice of lettuce ripped into bite size pieces and toss well. Serve immediately.
For a different flavor, add 2 tbsp. of dill instead of garlic.
Potato Salad (4 servings)
4 medium sized potatoes suitable for salad, boiled
1 medium sized onion, finely diced
2 dill pickles, finely cubed
4 free-range eggs, hard boiled
1 tbsp. cold-pressed oil (flax seed oil, or a mixture of flax seed and pumpkin seed oil)
juice of 1/2 lemon
1 tsp. apple cider vinegar
1 tbsp. soy sauce
1/2 tsp. herbal salt
1/2 tsp. vegetable bouillon powder (or 1/4 cube diluted in 1 tbsp. hot water)
1/8 tsp. pepper, freshly ground (optional)
1 tsp. each fresh dill and chives, finely chopped
8 radishes or cherry tomatoes
1 sprig of parsley
In a large bowl, mix oil, lemon juice, apple cider vinegar, soy sauce, herbal salt, bouillon powder, dill and chives. Add eggs and mix well. Add sliced potatoes, onions and dill pickles. Season to taste. Place in salad bowl and garnish with sprigs of parsley and radishes or tomatoes.
Prepare at least four hours before serving to blend different flavors of ingredients.
Red Beet Salad
4 medium size red beets, finely grated
1 large carrot, finely grated
1 tbsp. horseradish, freshly ground
4 tbsp. sour cream or plain yogurt
1/2 tsp. herbal salt
Mix all ingredients and serve immediately as an appetizer before a meal or as a side dish with roasted chestnuts or potatoes (any style).
Sun-Dried Tomato Dressing
6 sun-dried tomatoes (dry or in oil)
1 cup vegetable broth or water
1 cup finely chopped fresh tomatoes
1 tbsp. red wine vinegar
1/4 cup olive oil (optional)
1 tsp. chopped fresh parsley
1/4 tsp. freshly ground black pepper
If using sun-dried tomatoes packed in oil, place all ingredients in a blender and blend until smooth. If using dry-pack sun-dried tomatoes, combine the tomatoes with the broth or water, plus a quarter cup more water in saucepan. Bring to boil, reduce heat to low and simmer five minutes. Let stand 20 minutes more. Place all ingredients in blender and process until smooth. Use as desired, whether tossed with your favorite pasta salad or as a tasty addition to a leafy green salad.
Soups and Sauces
Basic Tomato Sauce
1 tbsp. olive oil
1 large onion, finely chopped
2 cloves garlic, crushed
6 large, ripe tomatoes, cored and cubed
3 tbsp. tomato paste
1 tsp. oregano
1 tbsp. fresh basil, finely chopped or 1 tsp. dried
1 tsp. vegetable bouillon powder
dash of freshly ground black pepper
In a large frying pan, heat oil and fry onions and garlic until golden. Add other ingredients and simmer for 30 minutes or until mixture starts to thicken. Serve hot with freshly cooked pasta or let cool off and spread on pizza as a tomato base.
Bean Soup (8 servings)
1 1/2 cups equal parts of pinto beans, kidney beans, small lima beans, great northern beans, yellow split peas, green split peas, whole green peas, whole green lentils, split red lentils and pearl barley
1 large onion, chopped
1 large carrot, chopped
1 large potato, finely grated
7 Roma tomatoes, peeled
2 tsp. chili powder
pinch ground cloves
1 tbsp. lemon juice
salt and pepper
Rinse bean mix; cover generously with cold water and let soak for 8 hours or overnight. Drain. In large saucepan, combine bean mixture with 6 cups water. Bring to boil, reduce heat, cover and simmer for about 1 1/2 hours or until tender.
Add onion, carrot, grated potato, tomatoes (break up with a fork), chili powder and cloves; bring to boil. Reduce heat and simmer, uncovered, for about 30 minutes or until flavors are well blended. Stir in lemon juice, and salt and pepper to taste.
Cucumber and Yogurt Cold Soup
(6 servings)
1 large cucumber
4 cups plain yogurt
2 cloves of garlic, crushed
2 tbsp. olive oil
1 tbsp. lemon juice
1 tbsp. dill, minced
herb salt to taste
The cucumber should be coarsely grated either with or without the peel. (Unpeeled cucumber is better digested, just make sure it is organic.) Another way to crush cucumber is to cut it in big chunks and blend it in an electrical blender on low speed.
Add all other ingredients in the sequence they are listed, blend thoroughly and serve chilled.
Pesto Sauce
4 cloves garlic
10 pine nuts
2 tbsp. fresh basil leaves
1 tbsp. Parmesan cheese, grated
8 tbsp. extra virgin olive oil
1/8 tsp. herbal salt
In a blender, purée garlic, nuts and basil. Add cheese and slowly add olive oil one drop at a time. Season with herbal salt. Serve with rice, potatoes or pasta.
Vegetable Soup
4 cups vegetable broth (basic soup stock)
2 medium sized potatoes, peeled and finely grated
1 onion, diced
2 vegetable bouillon cubes
2 cups mixed vegetables (broccoli, cauliflower, green peas, carrots, corn, celery) or your choice
1 clove garlic
2 tbsp. butter
1 tbsp. tomato paste
2 tbsp. fresh chives, finely chopped
1 tbsp. heavy cream (optional)
In a saucepan, sauté onions in butter until tender. Add grated potatoes and let simmer for approximately 2 minutes. Add vegetable broth and all other ingredients except chives and cream. Simmer until vegetables are tender. Season soup to taste. Add cream and chives before serving the soup.
Vegetarian Gravy
3 tbsp. wholewheat flour, slightly roasted
1 1/2 cups water
1 vegetable bouillon cube
1 tbsp. butter or heavy cream
1 bay leaf
1/2 tsp. nutmeg
1/4 tsp. thyme, dried
1 clove garlic, minced
1/2 tsp. onion powder
2 tbsp. yeast flakes
sage, rosemary and pepper to taste
1 tsp. lemon juice (optional)
In a saucepan, slightly roast wholewheat flour. Let cool. Stir in water and bring to a boil. Add other ingredients except cream and lemon juice. Let simmer for approximately 2 minutes. Remove bay leaf. Add cream or butter and lemon juice. Season to taste.
Dips and Spreads
Almond Sunflower Spread
1 cup whole almonds
1 cup sunflower seeds
1 small carrot, finely grated
juice of 1 lemon,
1/4 cup spring water
1/4 cup eggless mayonnaise
1/2 cup parsley finely chopped
2 tbsp. tamari sauce
4 cloves garlic, minced
1/8 tsp. cayenne
1 tsp. spike
1 tsp. marjoram
Place almonds and sunflower seeds in a medium-sized bowl and cover with spring water. Allow to soak at least 6 hours and up to 12 hours. Drain, rinse and drain again. In food processor, blend almonds and sunflower seeds for 30 seconds. Add remaining ingredients and process until smooth. Cover and chill before serving.
Eggless Mayonnaise
3 tbsp. flax seed oil
3 tbsp. milk
3 tbsp. quark
1 tbsp. lemon juice and/or whey concentrate
2 tbsp. apple cider vinegar
1 tbsp. mustard
1/2 tsp. herbal salt
Mix first three ingredients, then add mustard, lemon juice, vinegar and salt. Add to salads as dressing and use for regular mayonnaise. Keep refrigerated. Many variations of this basic recipe are possible with different herbs and spices.
Guacamole
1 peeled, seeded, chopped ripe tomato
1 finely chopped scallion with some green left on
1/2 green pepper, seeded, chopped (optional)
1/2 tsp. chili powder
1 tsp. extra-virgin olive oil
1 tbsp. lemon or lime juice
1 tsp. soy sauce
herbal salt and pepper to taste
2 peeled, mashed ripe avocados
Mix together all ingredients except the avocados. Chill for approximately 30 minutes. Add mashed avocados just before serving. This dish tastes great all by itself but may be served with toasted wholewheat bread or crackers.
Hummus
1 cup dry chick peas, soaked and cooked (save the water)
1/3-1/2 cup sesame tahini
1/2 small onion or 1-2 green onions, finely chopped
2 stalks celery or 1/2 green pepper, finely chopped
1-2 cloves garlic, minced
3-4 tbsp. lemon juice
2-4 tsp. tamari soy sauce
1-2 tsp. parsley
1/2 tsp. each parsley and paprika
few dashes each cayenne and sea kelp
vegetable salt to taste
Mash the cooked chick peas (or use a food processor) using only about one cup of cooking water. Mix or blend the onion, garlic, lemon juice, tamari, herbs and spices, along with a few tablespoons of cooking water from the chick peas, in a food processor or a blender. (Onions and garlic may also be chopped and cooked with the chickpeas.) Add tahini to mixture and then add to the chick peas. Mash everything together while the chick peas are still hot. Add chopped celery or green pepper for texture and flavor. Use the spread in sandwiches, on crackers, as a celery stuffer or as an appetizing vegetable dip.
Kefir Dip
1 cup kefir cheese
1 tbsp. flax seed oil
1 tbsp. horseradish, freshly ground
herbal salt to taste
1 sprig of parsley for garnish
Mix first four ingredients with fork until creamy. Garnish with parsley and serve as a dip for crackers or vegetables.
For variety, substitute horseradish with 1 clove of garlic and garnish with chives, or use 1 tsp. of finely chopped fresh dill or basil instead of garlic or horseradish. Kefir may be substituted with 1/2 cup of yogurt and 1/2 cup of quark or cream cheese.
Tarragon Dip
1 10.5 oz. package tofu, soft (for dressing) or firm (for dip), drained
1/4 cup olive oil
1/4 cup olive oil
1/4 cup apple cider vinegar
1 large clove of garlic, minced
1/4 tsp. black pepper, freshly ground
1 tbsp. honey
1 tsp. tarragon, dried or 1 tbsp. freshly chopped
In a blender or food processor, whip the first six ingredients for about 1 minute on high speed. Add tarragon and whip for another 30 seconds on medium speed. Refrigerate for at least 1 hour before serving. Serve as a dressing with salad or as a dip with vegetables.
Breads
Barley Bread
1 envelope yeast
1 egg, beaten
1/2 cup lukewarm water
2 tbsp. butter
2 tbsp. honey
2 cups barley flour (freshly ground if possible)
1/2 tsp. salt
Preheat oven to 425°F (218°C). Put the yeast in lukewarm water with honey, then add the salt, egg and butter. Stir in the flour and knead for a couple of minutes on a lightly floured surface. Place dough in large greased bowl and cover with a fresh towel. Let it stand in a warm place for 1 1/2 hours. The dough will rise slightly. Turn out the dough and knead again. Shape it and place it on a lightly greased baking sheet, cover and let it stand for 1 hour. Bake for 15 to 20 minutes or until golden brown and bread sounds hollow when tapped. Turn out on a cooling rack and wrap in a towel.
Pumpernickel Bread
3 cups multigrain cereal
1 cup wholewheat flour, or kamut or spelt flour
1/2 cup bran
2 tsp. baking soda
1/2 tsp. sea salt
1/2 cup organic molasses
3 cups boiling water
Mix dry ingredients. Mix wet ingredients. Stir together. Let sit for at least 2 hours or overnight. Press dough into greased loaf pan, cover with foil and bake at 275°F (135°C) for 3 hours.
Sunflower Seed Loaf
This loaf is great served fresh or reheated. It is excellent for lunches and picnics or sliced to go on a sandwich with trimmings.
3 cups precooked millet or lentils
Combine in a bowl:
1 1/2 cups sunflower seeds
3/4 cup sesame seeds
1/2 cup walnuts
2 eggs
1 tbsp. cider vinegar
1 tsp. sage
Prepare and add:
1/2 cup beet or carrot finely grated
1/4 cup onion, diced
1/2 cup celery, diced
1/2 cup parsley, chopped
Tamari to taste
Add grain and mix well. Pass mixture through a meat grinder. Press into a greased casserole dish or oven pot. (It should be at least two and a half inches thick.) Cover and bake at 325°F (162°C) for 1 1/2 hours.
Main Dishes
Cinnamon Baked Squash (serves 2-4)
1 medium-sized butternut or buttercup squash
water
cinnamon
Preheat the oven to 400°F (204°C). Use a sharp knife to cut the squash in half from top to bottom. Scoop out and discard the seeds and pulp. Fill the hollowed out section of each with water and sprinkle the entire cut section generously with cinnamon. Place the squash halves in a low (about 2 inches deep) baking dish with about 3/4 to 1 inch of water around the bottom of each squash in the pan. Bake for 55 to 65 minutes or until tender and a knife moves in and out of the squash easily. Cut and serve hot. Keeps refrigerated 3 to 4 days. Best if not frozen.
Crepes
1 cup water
1 cup milk (soy milk)
2 eggs
2 cups spelt flour
1/4 tsp. salt
5 tsp. butter
Whisk water, milk and eggs. Add flour gradually while still whisking. Season with salt and make in a large frying pan using 1 tsp. butter for each crepe. Keep crepes warm in a preheated oven at approximately 150°F (65°C). Yields 5 large crepes.
Serve warm crepes with either tomato or cheese sauce poured generously over the top.
Cheese Sauce
1 cup milk (or soy milk or almond milk)
1/2 cup water
1 tbsp. flour
1 tbsp. soy sauce
2 oz. Swiss Gruyère cheese, grated
2 oz. Swiss Emmental cheese, grated
2 oz. Parmesan cheese
1/4 tsp. nutmeg, ground
pepper and salt for seasoning
In a saucepan, combine milk, water, flour and soy sauce. Bring to a boil, stirring to avoid forming lumps. Add grated cheese and simmer for 1 to 2 minutes. Season with nutmeg, pepper and salt.
Tomato Sauce
3 large tomatoes
1 green pepper
8 oz. of tomato paste
1 clove garlic
juice of 1/2 orange
1 tbsp. tamari sauce
1 tbsp. soy sauce, chili powder, oregano, pepper and sweet basil (preferably fresh) for seasoning
Sauté cubed green pepper in tamari and soy sauce for approximately 3 minutes. Skin and cube tomatoes and add to green pepper. Simmer for about another 5 minutes on low heat. Blend together green peppers, tomatoes and tomato paste. Add minced garlic and orange juice and season with above mentioned ingredients. Keep hot.
Oriental Noodles
8 oz. buckwheat noodles
4 oz. tofu, cubed
4 oz. mushrooms
1 medium green pepper
2 medium carrots
1 large handful bean sprouts
2 tbsp. olive oil
1 tsp. garlic powder
1/2 tsp. cayenne pepper
soy sauce
Cook noodles in boiling water until tender. Heat oil in frying pan and add tofu; cook until browned. Cut carrots into thin strips, slice mushrooms and pepper, and wash bean sprouts. Add vegetables to frying pan and cook over moderate heat until tender. Sprinkle with soy sauce and stir in seasonings. Drain noodles and arrange on serving dish or individual plates. Top with tofu, vegetables and season with more soy sauce
Saffron Rice
Saffron may seem expensive, but only a little of this delectable herb is needed to make something spectacular. Basmati rice costs twice as much as ordinary rice, but its amazing aroma, flavor and texture make it worth every cent. Saffron threads and basmati rice (brown and naturally white) are available in many natural foods stores.
4 cups water
1/2 tsp. salt
2 cups basmati rice
2 tsp. saffron threads (optional)
Bring water and salt to a boil. Stir in rice and saffron. Adjust to low heat, and cover. Simmer until all the water has been absorbed (about 20 minutes for white, 45 for brown). Turn off heat and let rest 5 minutes before serving on prewarmed plates.
Rigatoni al Forno (4 servings)
3 cups macaroni
4 large tomatoes
1 clove garlic
1 tsp. each oregano and basil
1 tbsp. brewer's yeast
1 tbsp. sour cream
2 cups Gruyère cheese, grated
Cook macaroni until tender. While macaroni is cooking, boil tomatoes until skins can be easily removed. In a bowl, crush skinned tomatoes, add minced garlic and other ingredients except the cheese. Pour into a casserole dish and add macaroni, mixing until the macaroni is covered by the tomato sauce. Sprinkle the cheese over the dish and bake at 350°F (176°C) for about 15 minutes until cheese has melted and formed a golden crust.
Spicy Cabbage Stew
2 large onions, diced
1 tbsp. olive oil or butter
1 large white cabbage, cut into 2-inch squares
1 cup coarse wheat
1 cup water
4 tbsp. olive oil or butter
1 tsp. caraway
2 cloves of garlic, crushed, or 1 tsp. garlic powder
1 dash each of nutmeg, coriander, celery salt, basil, thyme and herbal salt
juice of 1 lemon
Glaze onions in skillet with olive oil or butter. Put cubed cabbage in pot and add glazed onions. Fill with water until cabbage is covered. Let cook for about 5 minutes. Stir coarse wheat into 1 cup of water and add slowly to cabbage, stirring all the time. Add spices to taste. Add oil or butter, cover the pot and let simmer on low heat for about 20 minutes. Remove from stove and sprinkle lemon juice over stew. Taste again and add herbal salt if needed.
Desserts
Flax Seed Pudding
4 tbsp. flax seed, freshly ground
2 cups milk, nutmilk or water
2 tbsp. hazelnuts or filberts, ground
1 ripe banana, mashed
1 medium sized apple, grated
juice of 1 orange,
1 tbsp. honey or maple syrup
1/2 cups whipped cream (optional)
kiwi, strawberries, blueberries or orange slices for decoration
Bring milk or water to a boil, add ground flax seed, stirring constantly to avoid lumps. Let boil for approximately 2 minutes or until mixture starts to thicken. Let cool completely. Stir in nuts, fruit and honey. Chill and serve in glasses or fruit dishes decorated with whipped cream and pieces of fruit.
Flax seed pudding can be prepared in larger quantities and shelved in refrigerator for up to four days.
Kefir Cream Pudding
1 cup kefir cheese
1/2 banana
1 tsp. honey
5 strawberries or other seasonal fruit
Mash kefir cheese and banana. Add honey and fold in seasonal fruit. Serve with a mint leaf as decoration.
Drinks
Bright Beet/Apple Surprise Juice (2 servings)
2 apples
1/2 beet
1/2 lemon
Cut the apples and beet into pieces and juice together with the lemon (and rind). Serve in fancy glass, run lemon around rim of glass, and garnish with a lemon wedge. Crisp, firm apples, like Galas or Fujis, work best for this recipe.
This sparkling red juice treat has many cancer-reducing benefits. Apples, in addition to having the malic and tartaric acids which inhibit growth of ferments and disease-producing bacteria, also moisten the dryness and cool the heat within the lungs, effectively protecting the lungs from cigarette smoke. Pectin removes the residues of radiation. Beet juice is one of the most valuable juices for helping to build up the red corpuscles in the blood, while also helping to cleanse the liver.
Lemon juice will stimulate the liver to produce enzymes. The lemon's antimicrobial and mucus-resolving action make it beneficial in the formation of bile, the absorption of minerals, cleansing of the blood, and elimination of parasite infestation.
Wake-up Drink
4 large carrots
1/2 small beet
1 clove garlic
1 celery stalk
1/4' ginger root (optional)
4 leaves of sorrel (optional)
3 spinach leaves
1 stalk of parsley
20 blades of wheatgrass (optional)
Juice all ingredients in a juicer and drink immediately for freshness and flavor, and to provide you with vitamins, minerals and enzymes for the whole day.
Whole-Grain Drink
1 cup coarsely ground oats, wheat or other grains
2 cups water
1 tbsp. almond or nut butter
2 tbsp. honey (or substitute with 10-12 figs or dates)
juice of 1 lemon
2 bananas
1/3 tsp. each of cinnamon and ground cloves for flavor
1/2 tsp. pure vanilla extract
1/4 tsp. ground ginger (optional)
Soak ground grains overnight in water. Next morning, strain grains and blend liquid together with other ingredients.
Sprout It!
Alfalfa seeds, sunflower seeds, lentils, or any seed, nut, legume or grain can be sprouted at home.
Here is what you will need:
Organic seeds
Jars or wide necked bottles
Cheesecloth
A rubber band or string
1. Prepare your desired seeds by thoroughly picking through them and discarding any damaged or discolored seeds, as well any twigs or stones.
2. Rinse the seeds in room temperature water.
3. Place the seeds in your jar. Cover with water at a 4 to 1 ratio. Fasten tightly with rubber band or string.
4. Soak the seeds for 12 hours or overnight.
5. Pour off the water through the cheescloth. Rinse the seeds once.
6. Angle jar at a 45° angle (perhaps balanced in a mug) so the excess water can run off. Place it in a dark place at room temperature, (e.g., a cupboard).
7. Rinse the seeds two or three times daily.
8. After 3-5 days your delicious sprouts will be ready to eat!
Optimal Nutrition
