Healthy Eating
PLANT FOOD NUTRITION
COLOR IS IMPORTANT
Colors represent 25,000 chemicals that are to our benefit, there is evidence that interaction between the colors provides benefits, so it is important to have a diverse diet and eat different foods.
Red Group: contain lycopene, which helps rid the body of free radicals that damage the genes. Lycopene seems to protect against prostate cancer as well as heart and lung disease. They lower blood pressure, reduce tumor growth and support joint tissue. Examples: Red apples, beets, red cabbage, cherries, cranberries, pink grapefruit, red grapes, red peppers, pomegranates, red potatoes, radishes, rhubarb, strawberries, tomatoes, watermelon, guava.
Green Group: these are colored by natural plant pigment called chlorophyll and contain sources of the carotenoids lutein, calcium, folate, vitamin C, fiber and beta-carotene. They help keep your eyes healthy and protect against age related macular degeneration. They also reduce cancer risks, lower blood pressure, normalize digestion time, fight harmful free-radicals and boost immune system. Examples: Green apples, artichokes, asparagus, avocados, green beans, broccoli, green cabbage, green grapes, honeydew melon, green pepper, peas, spinach, celery, cucumber.
Orange Group: are usually colored by natural plant pigments called carotenoids, the beta-carotene is converted into vitamin A which is cancer fitting, it protects the skin against free-radical damage and repairs DNA, maintains healthy mucous membranes and work with magnesium and calcium to build healthy bones. Examples: carrots, mangos, apricots, pumpkin, squash, apricots, cantaloupes, squash, corn, papaya.
Yellow Group: these have beta cryptothanxin, this helps cells in the body communicate and help prevent heart disease, an orange contains 170 percent of the recommended daily vitamin C and did you know that the skin of an orange is high in a protective fat that is found to kill cancer cells in humans and animals. Examples: pineapple, papaya, nectarines, orange, peaches, grapefruit, lemon, yellow figs, pears, sweet potatoes.
Purple Group: these are loaded with powerful antioxidants called anthocyanins believed to protect against heart disease by preventing blood clots, they also delay the aging of the cells in our bodies and may help delay the onset of Alzheimer’s disease. They improve the absorption of calcium and other minerals and fight inflammation. Examples: eggplant, purple grapes, blackberries, prunes, blueberries, purple cabbage, purple grapes, raisins, elderberries, pomegranates.
White Group: have allicin which help lower cholesterol and have the pigment anthoxanthins, help reduce the risk of stomach cancer and heart disease and have an excellent source of the mineral potassium. They have an active natural killer of B and T cells which activates colon, breast and prostate cancer, they also balance the hormone levels. Examples: bananas, cauliflower, ginger, mushrooms, onions, potatoes, turnips, garlic.
These foods promote health and good eating habits, first your brain has only one means of telling your body it needs nutrients, it sends hunger pangs and since fruits and vegetables are packed with the nutrients your body needs, they help turn the hungry message off, second they are rich in fiber, which helps you feel “full” or “satisfied”. You need at least 7 raw servings every day.
IMPORTANCE OF ORGANIC
The competitiveness of the farming industry have forced farmers to not let the soil rest, to not rotate or compost the soil therefore depleting the mineral content of the soil which results in weakened produce. Your changes of negating chemical pesticides or additives that are carcinogenic are to purchase produce from farmers markets or grow your own.
Best bet is to purchase your animal foods organically, the growth hormones, the antibiotics, the herbicides and pesticides fed to animals are literally killing our cells.
Link to Wellness 101 by Pam Popper PhD
Shopping for healthy food can be a challenge, when at the grocery store stay around the outside aisles, next time take a look at the center aisles and notice what is there and you will stay away. When eating out look for healthier choices, such as fruits, vegetables, legumes, beans and grains. The recommendation is to eat seven to thirteen servings of fruits and vegetables, that is seven to thirteen cups of fruits and vegetables. Add whole grains like oatmeal, bran muffins.Like I said it can be a challenge but look at your other choices and the repercussions of them to yourself and your family.
Link to Hungry for Health by Susan Silberstein PhD
http://www.uhgroup.com/ultimate-health-group.php?section=Speakers&id=72
ACIDITY OF THE BODY
The PH balance of our body is another important factor on the health of the cell. The body is always trying to keep balance all on its own, so the fuel that we give it is detrimental. The balance is between the acid and the alkaline, researchers encourage an 80 to 20 ratio for alkaline vs acid. Acid is all animal foods for example milk, coffee, bacon, eggs, cheese, grains, pastas and sugars. Alkaline is all fresh fruits and vegetables the cell needs 1/5 alkaline over acid. This can result is dramatic weight loss, rebuild stamina and vibrant health.
Link to Hungry for Health by Susan Silberstein, PhD
http://www.uhgroup.com/
PROTEIN/COMPLEX CARBOHYDRATES/FATS
Each meal should have some protein and this may included but not limited to animal protein, soy beans are a complete protein, there is substantial protein in vegetables for example beans and lentils are a great source and when mixed with brown rice you have all nine essential amino acids which complete the substance of protein. Remember to limit your protein to an amount that fits in your palm especially in meat.
Simple carbohydrates like bread, pasta, rice most cereals turn to sugar when ingested if your body does not have an immediate need for the energy they provide, like an athlete. When you get excess sugar into your body it stores it as fat!!! The good carbohydrates are complex which are fruits and vegetables because of the high fiber. Fiber slows the uptake of the carbohydrates, allowing your body to use these calories over a longer period.
Start reading labels and watch the sugar content. A good ratio between carbohydrates and fiber in no greater than 5:1. If a slice of bread has 20 grams of carbohydrates you need to see at least 4 grams of fiber. Sugar suppresses the immune system for hours after you eat it and the one of the biggest reasons of our overweight society. Read labels.
It is important to eat healthy fats every day, our body uses these goods fats to effectively burn fat and uses it as an energy source, they are required to absorb certain fat-soluble vitamins such as vitamins A,D,E,K and caratanoids. Healthy fats are fats that are not cooked, cold pressed olive oil, flaxseed oil; raw nuts and avocados are all good fats. Omega 3 fatty acids in fish and flaxseed are also essential to good health. Just one tablespoon or two of olive oil in your green salad is all you need or a handful of nuts. Avoid animal fats, hydrogenated fats and fried foods.
