Teachinghearts	Food and Nutrition (For Your Health) "Explore the Word. Change the World"
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• Lifestyle Diseases • Obesity • Weight Loss • Fat Loss • BMI • Feeding the Poor • Water • Sunshine • Air • Diabetes • Cholesterol • Exercise • Cancer • Blood Pressure • Food Groups • Food Pyramid • Types of Diets • Health Principles • Vegetarian Recipes

Profile	Gender	Weight		Height		Age	Activity	Vegetarian Vegan (Pure) Raw food Meat, fish, poultry	Evaluate My Diet
	Female Pregnant Male		Lbs Kg		Inch Cm		Moderate Active Sedentary
I cannot guarantee the accuracy of the calculations. This is just meant as a general tool to see gross excesses or deficiencies in your diet. See a doctor or a professional before making any decisions on your diet or healthcare.								Body Mass Index (BMI)
Calories	Basal Metabolic Rate (BMR). This is the energy you use just by being alive. Estimated Energy Requirement (EER). Calories for weight and activity							EER: BMR:

Food and Nutrition							Reset :
Food Group (2000 Calories)	Item	Servings	Calories	Carbs	Protein	Fats	Item	Serving
Liquids (6-8 cups)	Water	1 cup	0	Drink 6 to 8 cups			None Tap Water    Bottled Spring Distilled	0 1 2 3 4 5 6 7 8 9 10 12 16
	100% Juice	1 cup	112	25.79	1.74	.5	None Orange Apple Pineapple Grapefruit Cranberry Passion Fruit Orange-Berry-Banana Tomato Vegetable Grape Ensure Glucerna Boost	0 1 ½ ¼ 2 3 4 5 6 7 8 9 10 12 16
	Milk, Soy ™Silk	1 cup	127	1.23	10.98	4.7	None Silk™ Vanilla Soy Powder Ensure Glucerna Boost	0 1 ½ ¼ 2 3 4 5 6 7 8 9 10 12 16
	Milk, Whole	1 cup	146	12.83	7.86	7.95	None Whole 1% Milk 2% Milk Skim Milk Chocolate Butter milk Eggnog Ensure Glucerna Boost	0 1 ½ ¼ 2 3 4 5 6 7 8 9 10 12 16
	Soda (12 fl oz)	1.5 cups	144	37.4	.12	-	None Soda Diet Soda Juice Drink Tea (Herbal) Tea (Iced)	0 1 1½ ½ 2 3 4 5 6 7 8 9 10 12 16
			Carbohydrates (Grains and Roots) 6-11 Servings (6 oz)
	Cereal (Cold)	1 cup	464	68	10.8	19	None Granola Cheerios Whole grain Raisin Bran Grapenut Oats, dry Wheat Barley Hominy Cornmeal Bulgur Amaranth Buckwheat Millet Quinoa Rye Sorghum Semolina Triticale	0 1 2 ½ ¼ 3 4 5 6
	Cereal (Hot)	1 cup	607	103	26	11	None Oats, dry Wheat Barley Hominy Cornmeal Bulgur Amaranth Buckwheat Millet Quinoa Rye Sorghum Semolina Triticale Granola Cheerios Whole grain Raisin Bran Grapenut	0 1 ½ ¼ 2 34
	Rice, brown	1 cup	216	44.77	5	1.76	None Brown Rice White Rice Wild Rice Couscous	0 1 ½ ¼ 2 3 4
	Bread, wheat	1 slice	69	12.9	2.72	1.18	None Whole Wheat 7 Grain Oatmeal Raisin Italian Corn bread White Pita, flour Pita, wheat Tortilla Waffle English Muffins Corn Muffins Plain Bagel Raisin Bagel	0 1 2 3 4
	Pizza, Cheese	1 slice	271	31.6	11.75	10.87	None Pizza, Cheese French Fries	0 1 2 3 4 5 6 8 10
	Pasta	1 cup	155	32	5	1	None Macaroni Couscous	0 1 ½ ¼ 2 3 4
	Couscous	1 cup	176	35.5	6	-	-	-
	Potato, baked	1 (100 g)	161	36.89	4.32	.23	None Potato, baked Mashed Potato Sweet Potato Yam Cassava Yucca Plantain Potato Chips Plantain Chips	0 1 ½ ¼ 2 3 4
	Potato, Mashed	1 cup	236	35.23	3.93	8.86	24 mg Cholesterol
		Fruit (2 - 4 Servings (2 cups))
Citrus	Orange	1	59	14.39	1.26	.36	None Orange Clementines Grapefruit Tangerine	0 ¼ ½ 1 2 3 4 5 6
Melons	1/6 Cantaloupe	½ cup	26.5	6.37	.65	.15	None Cantaloupe Honeydew Watermelon	0 ¼ ½ 1 2 3 4
Tree	Apple	1	110	29.28	.56	.37	None Apple Apricot Peach Nectarine Pear Plum Cherry Strawberry Blueberry Raspberry Blackberry Cranberry Grape	0 1 ¼ ½ 2 3 4 5 6 10
Vine	15 Grapes	1 cup	62	15.78	.58	.32	None Grape Strawberry Blueberry Raspberry Blackberry Cranberry	0 1 2 3 4 5 6 10 12 15
Berries	Strawberry	1 cup	49	11.67	1.01	.46	None Strawberry Blueberry Raspberry Blackberry Cranberry Grape	0 ¼ ½ 1 2 3 4 5 6 10 12 15
Tropical	Banana	1	72	18.5	.89	.27	None None Banana Mango Guava Papaya Pineapple Passion fruit Persimmon Kiwi Jackfruit SourSop SweetSop Pomegranate Plantain Avocado Olive Raisin Figs Prune Dates Currants Craisins	0 1 ¼ ½ 2 3 4 5 6 10 12 15
Tropical	Mango	1	135	35.19	1.06	.56	None Mango Guava Papaya Pineapple Passion fruit Persimmon Kiwi Jackfruit SourSop SweetSop Pomegranate Banana Plantain Avocado Olive Raisin Figs Prune Dates Currants Craisins	0 1 ¼ ½ 2 3 4 5 6 7 8 9 10
Tropical	1/6 Avocado	1 peg	301	15.6	3.55	27.83	None Avocado Guava Papaya Pineapple Mango Passion fruit Persimmon Kiwi Jackfruit SourSop SweetSop Pomegranate Banana Plantain Olive Raisin Figs Prune Dates Currants Craisins Strawberry Blueberry Raspberry Blackberry Cranberry Grape	0 1 ¼ ½ 2 3 4 5 6 7 8 9 10
Dried	Raisin	¼ cup	109.5	28.825	1.23	.168	None Raisin Figs Prune Dates Currants Craisins	0 ¼ ½ 1 2 3
Olive	Olive	1	4	.2	.03	.34	None Olive	0 1 2 3 4 5 6 10 12 15
		Vegetables (3 - 5 Servings (2½ cups))
Green leafy	Spinach	1 cup	49	6.75	6.15	1.17	None Spinach Broccoli Cauliflower Artichoke Asparagus Tomato Pak Choy Celery Kale Collard Green Mustard Green	0 1 ¼ ½ 2 3 4 5 6 10
Cruciferous	Collard greens	1 cup	49	9.33	4	.68	None Broccoli Collard Green Mustard Green Kale Cauliflower Brussels Sprouts Pak Choy Turnip Turnip greens Rutabaga Kohlrabi Horse radish Cabbage Cabbage, Red Leek	0 1 ¼ ½ 2 3 4 5 6 10
Bright Color	Carrot	1 cup	53	12.27	1.18	.3	None Carrot Tomato Green Bell Red Bell Yellow Bell Eggplant Rutabaga Beets Brussels sprouts Cabbage Cabbage, Red Swiss Chard Turnip Parsnip Iceburg Green Lettuce Red Lettuce Leek	0 1 ¼ ½ 2 3 4 5 6 10
Stalk, Tree	Corn	1 cup	66	15.83	2	.55	None Corn Peas Snowpeas Succotash Tomato Green Bell Red Bell Yellow Bell	0 1 ¼ ½ 2 3 4 5 6 10
Sprouts	Alfalfa	1 cup	10	1.25	1.32	.23	None Alfalfa Bean Brussels Sprouts Onion Leek Scallion Okra	0 1 ¼ ½ 2 3 4 5 6 10
Herbs	Onion	1 cup	67	16	1.48	0.12	None Onion Garlic Garlic salt Paprika Cayenne Parsley Curry Cinnamon Mushroom, Portabella Mushroom, Shitake Tomato Iceburg Green Lettuce Red Lettuce Green Bell Red Bell Yellow Bell Leek Scallion	0 ¼ ½ 1 2 3 4 5 6 10
Spices	Cinnamon	1 tbsp	18	5.4	.26	0.22	None Cinnamon Garlic salt Paprika Cayenne Parsley Curry Mushroom, Portabella Mushroom, Shitake Tomato Iceburg Green Lettuce Red Lettuce Green Bell Red Bell Yellow Bell	0 ¼ ½ 1 2 3 4 5 6 10
Gourd, Vine	Squash	1 cup	75	18	1.82	.72	None Cucumber Zucchini Squash Pumpkin Okra Green Bell Red Bell Yellow Bell	0 ¼ ½ 1 2 3 4 5 6 10
Seaweed	Spirulina	1 Oz	2.75	.224	.539	.073	None Kelp Spirulina Garlic salt Paprika Cayenne Parsley Curry Cinnamon	0 ¼ ½ 1 2 3 4 5 6 10
		Proteins
		Beans, Nuts, Seeds (2 - 3 servings) (5½ - 7 oz)
Legume Beans: no salt. Nuts: dry roasted, no salt	Beans (soy)	1 cup	298	17	28.6	15.43	None Red kidney Beans Lentils Lima Beans Chickpeas Pigeon Peas Black eyed Peas Black Beans Pinto Beans Split peas Mung Beans Navy Beans Fava Beans Soy Tofu Miso Tempeh Hummus Soy burger	0 1 ¼ ½ 2 3 4 5 6 10 12 15 16
	Tofu	3 oz	117	3.47	12.78	7.06	None Tofu Soy burger Miso Tempeh Hummus Red kidney Beans Lentils Split peas Lima Beans Soy Chickpeas Pigeon Peas Black eyed Peas Black Beans Pinto Beans Mung Beans Navy Beans	0 1 ¼ ½ 2 3 4 5 6 10 12 15 16
	Nuts (Almond)	1 oz	169	5.47	6.26	14.98	None Almond Peanut Cashew Pistachios Pecan Macadamia Brazil Chestnut Hazelnuts Pine Nuts Walnut Coconut Sunflower Pumpkin Sesame Flax seeds Tahini Mixed Nuts	0 1 ¼ ½ 2 3 4 5 6 10 12 15 16
	Nuts (Walnut)	1 oz	175	2.81	6.82	16.73	None Walnut Flax seeds Sunflower Pumpkin Sesame Tahini Mixed Nuts Peanut Almond Cashew Pistachios Pecan Macadamia Brazil Chestnut Hazelnuts Pine Nuts Coconut	0 ½ ¼ 1 2 3 4 5 6 10 12 15 16
	Seeds (Flax)	1 oz	37	2.02	1.28	2.95	None Flax seeds Sunflower Pumpkin Sesame Tahini Mixed Nuts Peanut Almond Cashew Pistachios Pecan Macadamia Brazil Chestnut Hazelnuts Pine Nuts Walnut Coconut	0 ½ ¼ 1 2 3 4 5 6 10 12 15 16
Dairy	Milk, Whole	1 cup	146	12.83	7.86	7.95	None Whole 1% Milk 2% Milk Skim Milk Chocolate Butter milk Eggnog Ensure Glucerna Boost	0 1 ½ ¼ 2 3 4 5 6 7 8 9 10 12 16
	Cheese	1 Oz	97.85	.312	6.05	8.05	None Cheddar Cheese Swiss Cheese Cream Cheese Cottage Cheese Feta Cheese Parmesan Cheese Provolone Cheese Cheddar slice Cream, heavy (tbsp)	0 ¼ ½ 1 2 3 4 5 6
	Yogurt	1 cup	150	11.4	8.5	7.96	None Yogurt Yogurt, Fruit Sour Cream Cheddar Cheese Swiss Cheese Cream Cheese Cottage Cheese Feta Cheese Parmesan Cheese Provolone Cheese Cream, heavy (tbsp)	0 1 2 3 4 5 6 8 10
	Egg, boiled	1	78	.56	6.29	5.3	None Egg, Boiled Egg, Fried	0 1 ¼ ½ 2 3 4 5 6 8
	Meat (2 - 3 Servings (5½ - 7 oz))
	Lamb	3 Oz	227	-	19.49	15.94	None Lamb Veal	0 3 2 1 4 5 6 7 8
	Veal	3 Oz	240	-	22	16	95 mg Cholesterol (77 mg Lamb)
Poultry	Fried Chicken	3 Oz	123	-	18	5.08	None Leg (Fried) Leg (Baked) Breast (Fried) Breast (Baked) Turkey (Roast)	0 3 2 1 4 5 6 7 8
	Baked Chicken	3 Oz	114	-	18.7	.69	61.5 mg Cholesterol (58.5 mg fried)
	Roast Turkey	3 Oz	132	-	17.58	6.18	54 mg Cholesterol
	Beef (Roast)	3 Oz	246	-	24.49	15.66	64 mg Cholesterol
	Bologna	3 Oz	180	2	7	16	None Beef (Roast) Lamb Veal Beef frank	0 3 2 1 4 5 6 7 8 ½ ¼
	Salmon	3 Oz	175	-	18.79	10.5	None Salmon Tuna (Water) Tuna (Oil) Shrimp Lobster Crab Clam	0 3 2 1 4 5 6 7 8
	Tuna, water	3 Oz	99	-	21.69	.69	27 mg Cholesterol (15 mg tuna, oil)
	Shrimp	3 Oz	84	-	17.77	.92	166 mg Cholesterol (61 mg lobster) (54 mg salmon)
	Pork (Ham)	3 Oz	123	-	17.79	4.7	None Pork (Ham) Bacon Sausage	0 3 2 1 4 5 6 7 8
	Bacon	3 Slices	126	-	9.09	9.54	16 mg Cholesterol (45 mg ham)
	Sausage	1 link	51	.35	1.79	4.71	9 mg Cholesterol
Fats and Oils (Little)	Fats
	Oils(Olive)	1 TBSP	119	-	-	13.5	None Olive Almond Corn Canola Flaxseed Sunflower Safflower Peanut Avocado Coconut Cod Liver	0 1 2 3 4 5 6 8 10
	Butter, spreads	1 TBSP	102	.01	.12	11.5	None Butter Margarine Cream Cheese Jam Jelly Honey Peanut Butter Apple Butter Tahini	0 1 2 3 4 5 6 8 10
	Ice cream	1 cup	290	33.98	5.04	15.84	None Vanilla Vanilla (Low fat) Chocolate Sherbert Frozen Yogurt	0 1 2 3 4 5 6 8 10
	Dressing	1 TBSP	43	1.53	.06	4.17	None Italian Dressing French Ranch Blue Cheese Oil, Vinegar	0 1 2 3 4 5 6 8 10
	Salt	1 TSP	Sodium (2358 mg) per teaspoon				None Honey Sugar Salt Spike Yeast Liquid amino	0 ¼ ½ 1 2 3 4 5 6 8 10
	Condiments	1 TSP	Sugar. 5 calories per teaspoon				None Honey Sugar Mayonnaise Ketchup Pickle Relish Salt Spike Yeast Liquid amino	0 ¼ ½ 1 2 3 4 5 6 8 10
Processed Junk	Crackers	1	18	2.74	.35	.69	None Whole wheat Animal Crackers Cheez-it (cup) Graham Cracker Saltines	0 1 2 3 4 5 6 8 10 16 20 24 30 40
	Milk Chocolate	1 bar	266	36.83	5.19	10.9	None Snickers M&M (1 box)	0 1 2 ¼ ½ 3 4 5 6 8 10
	5 Chips	1 oz	142	18.4	1.59	7.29	None Potato Chips Banana Chips	0 1 2 3 4 5 6 8 10 ¼ ½
Baked	Cake	1 Slice	340	50.73	5.04	14.35	None Chocolate cake Cheese cake Yellow cake Apple Pie	0 1 2 ¼ ½ 3 4 5 6 8 10
	Cookies	1 (15 g)	69	8.87	.53	3.65	None Chocolate Chip Graham Cracker Oatmeal Pecan Shortbread Animal Crackers	0 1 2 3 4 5 6 8 10 ¼ ½
Preserves	Jelly, Jam	3 TSP	56	13.77	.07	.01	None Jam Jelly Honey	0 ¼ ½ 1 2 3 4 5 6 8 10
6-18 Teaspoon	Sugars	6 tsp	30	8	-	-	-	-
Our Vegetarian Recipes	Breakfast	Low carbohydrates, high protein and fiber					None Oats, dry Total™ Cereal Fruit Salad Bean Soup Lentil Soup Curry Tofu Meat balls Fruit and Nuts Trail Mix Vegetable Salad Potato salad Zucchini bread Bread pudding Burger sandwich	0 1 2 3 4 5 6 8 10
	Lunch	Low carbohydrates, high protein and fiber					None Soy Burger sandwich Fruit Salad Fruit and Nuts Trail Mix Bean Soup Lentil Soup Curry Tofu Meat balls Vegetable Salad Potato salad Zucchini bread Bread pudding Oats, dry Total™ Cereal Spinach Lasagna Pepper Pot Soup Cream of Broccoli Soup Sweet Potato Squash Soup	0 1 1.5 2 3 4 5 6 8 10
	Dinner	Low carbohydrates, high protein and fiber					None Bean Soup Lentil Soup Curry Tofu Meat balls Fruit Salad Fruit and Nuts Trail Mix Vegetable Salad Potato salad Zucchini bread Bread pudding Burger sandwich Oats, dry Total™ Cereal Spinach Lasagna Pepper Pot Soup Cream of Broccoli Soup Sweet Potato Squash Soup	0 1 1.5 2 3 4 5 6 8 10
Sunshine		10 to 15 minutes of sun gives the daily supply of vitamin D.						0 15 5 10 20 30 40 50 60
Rest (8 hours). Exercise (1 Hour)	Aerobic	30 minutes of moderate exercise, brisk walking recommended
	Strength	15 minutes of strength exercise to build muscles
	Rest	The body still burns energy equal to the BMR
	Sleep	8 Hours of sleep to repair and rebuild the body
Add salt, sugar, butter and other condiments separately.

Carbohydrates • Simple Sugars.   » Sucrose. Cane sugar.   » Glucose. From all plants.   » Fructose. From fruit   » Lactose. Milk sugar.   » Maltose. Malt sugar.   * Sorbitol. Alcohol sugar. • Starch. Complex sugar. • Cellulose. Undigested carbohydrates RDA: 300 grams or 6 - 18 teaspoon sugar

Food Groups

• Carbohydrates. They are the main source of energy. The body uses carbohydrates in the form of glucose. So it takes additional steps to convert simple sugars and complex sugars to glucose. Excess glucose is stored in the liver as glycogen with the aid of insulin. This is later converted to fat.
  • Simple Sugars ("Neocarbs", "Bad Carbs"). Easily converted to glucose. They are refined and processed carbohydrates.
  • Complex Sugars ("Paleocarbs", "Good Carbs"). These take a longer time to convert to glucose and help to release sugar slowly into the blood stream. They are from unprocessed plant sources which are the staple of our original diet. These complex carbohydrates can further be classified by the rate at which they release sugars to the body and trigger the insulin response.
    • Low Glycemic Index. 0-54. A slow insulin response. This is better for diabetics.
    • Medium Glycemic Index. 55-69. Trigger a moderate insulin response.
    • High Glycemic Index. 70-100. A fast insulin response like refined sugars.
  • Artificial Sweeteners. These are not converted to glucose. Their value is their ability to sweeten products without having high calories. So they are not carbohydrates.

  Natural Sweeteners Artificial Sweeteners Sugar Source Sweetness Sucrose Cane sugar 1 Sucanat Cane sugar 1 Glucose Grape sugar .7-.8 Fructose Fruit sugar 1.1-1.73 Lactose Milk sugar .15-.4 Galactose Milk sugar .35 Maltose Malt sugar .3-.5 Honey Bees .97 Molasses Sugar Plants .75 HFC Corn 1.2-1.6 Sorbitol Alcohol sugar .5-.7 Xylitol Alcohol sugar 1 Mannitol Alcohol sugar .5-.7 Maltitol Alcohol sugar .75 Isomalt Alcohol sugar .45-.65 Lactitol Alcohol sugar .3-.4 Erythritol Alcohol sugar .6-.8 Natural (Extracts) Source Sweetness Thaumatin Talin™ Fruit protein 2000-3000 Stevioside (Stevia) Plant leaf 300 Glycyrrhizin Licorice root 50-100 Dihydrochalcones (DHCs) Citrus bioflavonoids 300-2000 Artificial Source Sweetness Saccharin - 300 Cyclamate Banned carcinogen 30 Sunett™ Acesulfame Potassium 200 Sucralose Splenda™ Sugar 600 Tagatose lactose .92 Trehalose starch .5 Truvia™ Stevia 300 Alitame Aclame™ aspartic acid, alanine 2000 Aspartame Nutrasweet™ aspartic acid, phenylalanine 200 Neotame 7000-13000 Aspartic acid, alanine and phenylalanine are amino acids. So they are converted to a product that is used. Phenylalanine cannot be processed by some people with a rare birth defect called PKU. » Aspartame is converted to formaldehyde in the body. » Sucralose is made by adding chlorine to sugar. » Lactose = Glucose + Galactose » Sucrose = 50% Glucose + 50% Fructose » Invert Sugar = Glucose + Fructose mixture found in fruit. 1.2 sweetness » High Fructose Corn Syrup (HFC) = Glucose + Fructose (42% or 55%) Polyols (Sugar alcohols). Have 1.5 to 3 calories per gram. They are mainly used in gums, hard candy, oral health products and sugar-free products. But they are not "sugar free" since at least half is digested. During the 1970's manufacturers started replacing sucrose with cheap high fructose corn syrup (HFCS) The liver converts fructose to fat

  "Natural" does not mean "healthy" especially if it is consumed in unnatural quantities and combinations.

• Protein. Builds muscles and other structures of the body. They are made from building blocks of amino acids. There are 22 amino acids used by the body, ten of these are essential. Histidine and arginine are essential only for the young. This means that they cannot be manufactured by the body and must be eaten. Food sources are evaluated by the amount and quality of protein they provide.
  • Complete Protein. They contain all essential amino acids. Meat, milk and eggs.
  • Incomplete Protein. Missing or low in some amino acids. Vegetable sources. (Beans are the best source of protein). Plant foods can be combined to provide all proteins.

  Proteins and Amino Acids Essential Amino Acids   * Tryptophan   • Threonine   • Isoleucine   • Leucine   * Lysine   • Methionine (cysteine)   • Phenylalanine (tyrosine)   • Valine   • Arginine (for infants)   • Histidine (for infants) Lysine and Tryptophan are poorly represented in most plants so vegetarians must be careful to eat foods that include these. (Beans, oats) Non-Essential Amino Acids   • Alanine (pyruvic)   • Arginine (glutamic)   • Asparagine (aspartic)   • Aspartic Acid (oxaloacetic)   • Cysteine (serine)   • Glutamic Acid (oxoglutaric)   • Glutamine (glutamic)   • Glycine (serine, threonine)   • Proline (glutamic )   • Serine (glucose)   • Tyrosine (phenylalanine) Amino Acid Products   • Taurine (methionine)   • Carnitine (lysine)   • Citrulline (argenine)   • Hydroxyproline (proline)   • Ornithine (argenine) RDA: 50 grams per day Quinoa is complete. Oats are high in lysine. Rice and beans make a complete protein.

  Sample Foods and Essential Amino Acids (g)
  Food	Amount	* 1	2	3	4	* 5	6	7	8	9	10	11	12
  RDA (140 lb)	57.3 g	.350	1.400	1.330	2.940	2.660	1330		2.310		1.680	-	.980
  	mg/kg	5	20	19	42	38	19		33		24	-	14
  Soy bean	1 cup	.416	1.244	1.388	2.331	1.906	.385	.461	1.495	1.084	1.429	2.221	.772
  Quinoa	1 cup	.780	.802	1.336	1.248	.445	.913	.624	1.001	1.56	.534	1.047	1.63
  Oats	1 cup	.356	.897	1.083	2.003	1.094	.487	.636	1.396	.894	1.462	1.860	.632
  Kidney bean	1 cup	.182	.646	.678	1.227	1.053	.230	.166	.830	.432	.804	.950	.428
  Lima bean	1 cup	.173	.634	.773	1.265	.983	.186	.162	.844	.519	.882	.899	.447
  Lentil	1 cup	.160	.640	.772	1.295	1.247	.152	.234	.881	.477	.887	1.380	.503
  Rice, brown	1 cup	.064	.185	.213	.417	.193	.113	.060	.259	.189	.294	.382	.129
  Rice, white	1 cup	.049	.152	.183	.351	.153	.100	.087	.228	.142	.259	.354	.100
  Tofu	91 g	.140	.367	.446	.684	.592	.115	.124	.437	.301	.454	.79	.262
  Bean sprouts	1 cup	.081	.324	.342	.556	.440	.081	.088	.390	.265	.397	.420	.217
  Pita, bread wheat	1 large	.095	.180	.235	.429	.170	.098	.146	.301	.187	.282	.291	.145
  Hummus	4 tbsp	.036	.108	.124	.208	.176	.048	.044	.142	.080	.124	.29	.080
  Tempeh	1 cup	.323	.132	1.46	2.374	1.508	.290	.321	1.48	1.10	1.528	2.078	.774
  Almond	1 oz	.057	.200	.204	.433	.177	.055	.083	.338	.156	.235	.726	.174
  Peanut	1 oz	.065	.230	.236	.435	.241	.082	.086	.348	.273	.282	.803	.170
  Peanut butter	32 g (2 tbsp)	.075	.263	.270	.499	.276	.094	.099	.399	.313	.323	.920	.195
  Spinach, cooked	1 cup	.072	.229	.274	.416	.328	.099	.063	.241	.203	.302	.302	.119
  Pepper	92 g	.011	.034	.030	.047	.040	.011	.017	.028	.018	.038	.044	.018
  Carrot (78 g)	½ cup	.007	.022	.023	.025	.023	.004	.005	.018	.011	.025	.024	.009
  Orange	159 g	.019	.033	.056	.051	.105	.043	.022	.068	.035	.087	.143	.038
  Apple	212 g	.002	.013	.012	.027	.026	.002	.002	.013	.002	.025	.012	.010
  Beef	3 oz	.209	.815	.839	1.475	1.552	.478	.209	.728	.627	0.908	1.179	.639
  Lamb	3 oz	.217	.739	.895	1.442	1.639	.476	.221	.755	.623	1.000	1.012	.587
  Chicken	44 g	.145	.526	.657	.934	1.057	.345	.159	.494	.420	.617	.751	.386
  Tryptophan Threonine Isoleucine Leucine		Lysine Methionine Cystine Phenylalanine						Tyrosine Valine Arginine Histidine
  1 cup of cooked soybeans is a superior source of protein than 3 oz of beef. 1 cup of oats is a superior source of protein than 44g of chicken.

• Fats. Ingested fats provide the compounds from which we make our own fat, cholesterol and phospholipids. Fat gives (9 kcal/gram) of energy. Carbohydrates and proteins give (4 kcal/gram) of energy. The brain uses glucose for energy but the rest of the body, especially the muscles, uses fatty acids as their source of energy. Fats supply 70% of the energy needs of the body. There are several types of fats.
  • Saturated. Solid at room temperature. Most animal fats are highly saturated. No double bonds between the carbon atoms in the fatty acid chains. They lower good cholesterol and increase the risk of heart disease.
  • Monounsaturated. Liquid at room temperature. Most plant oils. Examples are olive, peanut, and rapeseed (canola) oil. Have a single double bond in the fatty acid chains.
    • Oleic acid (Omega 9). Most vegetable oils are mainly Omega 9.
  • Polyunsaturated. Have two or more double bonds in their fatty acid chains. Examples: corn, soy bean, cottonseed, sunflower, and safflower oils.
    Essential Fatty Acids (EFA). Humans can synthesize most fat from carbohydrates except for two polyunsaturated fats which must be eaten.

    Essential Fatty Acids Food Omega-6 Omega-3 ALA DHA, DPA, EPA Oil (%) Canola 20% 10% 0% Olive 10% Trace 0% Corn 52% 2 0% Safflower 77% 0 0% Sunflower 63% Trace 0% Soyabean 54% 8 0% Nuts (mg/ 100 g) Almond 13500 0 0 Peanut 16300 0 0 Walnut 43200 6300 0 Flax 6080 23500 0 Pecan 24200 600 0 Pinenut 39800 0 0 Other Egg, large .666 .019 .023 Fresh Fish (mg/100 g) Cod, Antarctic 46 0 756 Mackerel, blue 204 34 1108 Salmon, Atlantic 592 108 1836 Perch, golden 265 79 460 Salmon, Australian 48 5 132 Canned Fish (mg/100 g) Sardine, in oil 1839 329 2615 Salmon, Pink 116 69 1454 Salmon, Australian 86 36 981 Tuna 10700 930 487

    • Linolenic acid (Omega 3). They reduce the risk of inflammation, heart disease and cancer. Recent studies suggest that it is very effective against breast cancer and probably others because it is important in maintaining the cell wall.
      Walnuts, flaxseed, canola and green leafy vegetables are plant sources. Fish oils are a rich source. But one ounce of walnut has more than three ounces of salmon. However, Omega 3 comes in many forms and plant sources have only Alphalinolenic acid (ALA), while fish oils have most in the other forms (EPA, DPA and DHA) (Eicosapentaenoic acid Docosapentaenoic acid Docosahexaenoic acid). Flax seeds have a high concentration of Omega-3, but in nature the other seeds are much higher in Omega-6 by a ratio of twenty to one.
    • Linoleic acid (Omega 6). Cereals, vegetable oils, margarine, baked foods, whole grain bread, eggs and poultry. Walnuts and pinenuts have the highest amount of omega-6 than other nuts. Gamma linolenic acid (GLA) lowers blood pressure.
    For optimum health the ratio of omega 6 to omega 3 should be two to one, otherwise they may behave like the bad fatty acids. In nature, the ratio is much higher.
  • Trans Fats. Have been partially hydrogenated producing fewer double bonds. They lower good cholesterol and increase the risk of heart disease more than saturated fats.
  High fat is associated with infertility and the impairment of memory in the hippocampus.

  Sources of Fiber • Pectin. Fruit • Cellulose. From all plants • Hemicellulose. All plants, bran • Lignin. Cereals, woody vegetables * Gums and food thickeners. From food additives. Although these are undigested material, it may be wise to use fiber from natural food sources. RDA: 35 to 45 grams per day

• Fiber (Fibre). Food products that pass through the digestive system undigested. They may be helpful in preventing constipation and for allowing the waste material to pass easily through the digestive system. Both soluable and insoluable fiber are needed. Wheat fiber is less soluable than fruit fiber and helps the waste to pass through more quickly. Soluable fiber regulates glucose and lowers bad cholesterol.
  Fibers are polysaccharides from many sources.
  • Starch: Main source of stored carbohydrates in plants consisting of amylose and amylopectin.
  • Arabinoxylan: Found in the bran of grasses and grains such as wheat, rye, and barley.
  • Beta-Glucan: Found in the bran of grains such as barley and oats and lower cholesterol and glycemic index.
  • Pectin: A cementing material in the cell walls of plants such as the rind of citrus fruit.
  • Inulin: Fructose polymers in fruit and vegetables.
  • Cellulose: Glucose polymers found in plant cell walls.
  • Hemicellulose: Found in plant cell walls.
  • Glucomannan: Fiber from the tuber of a plant.
  • Agar and Carrageenan: Extracted from sea weed
  • Guar Gum: The ground endosperm of the guar seeds
  • Xanthan Gum: Produced by a bacteria found on cruciferous vegetables.
  • Dextran: Produced by oral bacteria and stick to teeth as plaque.
  • Chitin: Found in fungi and the exoskeletons of insects and crabs.
  • Glycogen: Stored glucose in animal tissues.
  • Glycosaminoglycans: Found in the lubricating fluid of the joints, cartilage, synovial fluid, vitreous humor, bone, and heart valves.
• Vitamins and Minerals. These are the substances that are necessary for several important chemical reactions in the body.
  • Water Soluable Vitamins: Vitamin C and B, are eliminated and are not stored. But that does not mean that they cannot be toxic in high doses.
    Avidin, a substance found in raw eggs, binds and inactivates biotin.
  • Fat Soluable Vitamins: Vitamins (ADEK) are soluable in fat and they can be stored in the body for years. Therefore, these vitamins tend to have toxic and harmful effects.

    Vitamin RDA Requirement Water soluable Vitamins C Ascorbic acid 60mg Ca, Mg, bioflavonoids Guava, kiwi, citrus, brussels sprout B Complex C, E, Ca B1 Thiamine 1.1mg B, C, E, Mn Fig, mango,orange, whole grains,beans B2 Riboflavin 1.1mg B, C Raisin, prune,mango, eggs,beans, nuts » B3 Niacin 14mg B, C Nuts, mango, nectarine, raisin, dairy B5 Panthotenic acid 5mg B, A, C, E Pomegranate, date, broccoli » B6 Pyridoxine 1.5mg B, C, K Raisin, prune, banana, beans B7 Biotin (vitamin H) 30-100 µg B, B5, B9, B12, C Oatmeal, tomato, papaya B8 Inositol 40mg B, C Oats, onion B9 Folate (folic acid) 600µg - Spinach, citrus, beans, broccoli » B10 Para-amino benzoic acid (PABA) 25mg B, B9, C Brown rice » B11 Choline 200mg B, B9, B12, inositol Spinach B12 Cyanocobalamin 2.4µg - Milk, egg » B15 Pangamic acid 25mg - Seeds, rice » B17 Amygdalin µg - Seeds, kernel P Bioflavonoids µg C Citrus, grapes Fat soluable Vitamins A Retinol 700µg C, D, E, F, Zn, choline Beta-carotene 2800µg Spinach, carrot D Calciferol 5µg 1000 IU A, C, F, Ca, P, choline Sun, carrot E Tocopherol 15µg A, B1,C,F,Mn, Se, inositol Almond, black rice K Phylloquinone 65µg - Kale, spinach F Unsaturated fatty acids 42-65 g A, C, D, E Almond, spinach Produced in the intestine by bacteria

    
    Vitamin D. Every cell in the body has receptors for Vitamin D. It maintains bone health with calcium, promotes weight loss especially belly fat. Sunlight converts cholesterol to vitamin D. It regulates insulin to lower sugar, lowers blood pressure, raises HDL, absorbs calcium and fights cancer (colon, breast, prostate). Exposure to the sun 3 times per week for 15-20 minutes of the face arms and legs gives the RDA.
    Sleep loss, muscle pain, bone pain and joint pain are symptoms of Vitamin D deficiency. It may be misdiagnosed as fibromyalgia.
    Dehydration, over urination, calcium overload are symptoms of too much Vitamin D.
    Eyesight. Researchers have discovered that age related macular degeneration can be cut by 50-60% when about 720 IU is taken daily. The current RDA is 600 IU.
    Mushrooms are the only food with Vitamin D. When exposed to sunlight the vitamin D content increases.
    Darker skinned people need more exposure (1 hour).
    Overweight people need more vitamin D because the excess fat absorbs it.
    Precautions. These need fat to be absorbed, so be careful with extremely low fat diets.
  Minerals. There are a few minerals that do not have much data on their concentration in foods. Below is the source of these.
  • Selenium: Brazil nuts, brewer's yeast, broccoli, chicken, garlic, brown rice, dairy products, kelp, onions, seafood, salmon, liver, tuna, vegetables, wheat germ, and whole grains.
  • Zinc: Brewer's yeast, egg yolks, fish, kelp, Lamb, legumes, lima beans, liver, meats, mushrooms, pecans, oysters, soybeans, poultry, pumpkin seeds, sardines, seafood, sunflower seeds, and whole grains.
  • Molybdenum: Cereal grains, legumes, peas, dark green leafy vegetables and beans.
  • Germanium: Garlic, mushrooms, onions, aloe vera, comfrey, ginseng.
  • Iodine: Iodine salt, seafood, ocean fish, kelp, asparagus, garlic, lima beans, mushrooms, sea salt, sesame seeds, soybeans, spinach, summer squash, swiss chard and turnip greens.
  • Chromium: Yeast, brown rice, meat and grains, dried beans, calf livers, chicken, corn, potato, dairy products, eggs, mushrooms.
  • Boron: Prunes, apple, carrots, grapes, certain vegetables, nuts, pears, and grains.
• Heavy Metals. Heavy metals can be toxic at low concentrations. Some are needed in trace amounts (copper, zinc, thallium, chromium). Other heavy metals such as mercury, lead, arsenic, and cadmium have no known health benefit.
  • Lead: Causes ADHD, learning disabilities. Found in paint and water wells, drinking water from older plumbing materials.
  • Mercury: Found in metal dental fillings (53% mercury) and fish.
    Mercury is found in every fish, even in streams, and 25% had more than recommended.
    Shark, swordfish, king mackerel, and tile fish are the most likely to contain high levels of mercury and should be avoided. White tuna has medium amount and you should not eat more than 6 ounces per week. Anchovies, sardines, salmon, trout, scallop, canned light/dark tuna have lower levels.
  Cilantro is used to chelate heavy metals. This binds and removes heavy metals.

Antioxidants
These are substances that help to remove or transform harmful free radicals from the body. "Free radicals" are not 1960's hippies who have been released from jail. They are very reactive chemicals waiting for a chance to bond with anything, good or bad. They are like unexploded bombs waiting for the innocent victim. An antioxidant will bind with them and make them harmless. These are the antioxidants found in foods as common nutrients.

• Vitamin A and Beta Carotene. It protects the skin and mucous membrane, destroys carcinogens and lowers cholesterol.
• Vitamin C. It protects other antioxidants. It protects cells in the brain and spinal cord from free radicals. Vitamin C boosts the absorbtion of antioxidants 13 times and makes iron more soluable.
• Vitamin E. It protects the outer coating of cells by preventing the oxidation of lipids. Selenium improves the absorption of Vitamin E and zinc is required to maintain normal levels.
• Superoxide Dismutase (SOD). This is an enzyme which stops the destruction of cells. It neutralizes a dangerous free radical called superoxide which increases with aging. Copper, zinc and manganese are used to make two forms of this enzyme. This is an enzyme that is found in barley grass, Brussels sprouts, broccoli, cabbage, most green plants, and wheat grass.

  Pills, Potions and Supplements • Pills. I do not eat them. I eat the whole plants instead. I believe that the moment I find a pill growing on a tree is the moment that I will eat them. The plant has many chemicals that scientists have not discovered so are not available in pill form. I also believe that the pillsand powders are not biologically equivalent to the natural vitaminsand proteins because of my allergic reaction to them. • Juicing. While juicing may be healthy, it is wasteful. You are throwing away a lot of healthy pulp. So, combine juicing with making fruit breads, soups and salads. • Fruit Smoothies. These and many other "healthy drinks" may be loaded with sugar and fats. • Energy Drinks and Specialty Water. Loaded with caffeine, sugar and salt.

• Zinc. Necessary for Vitamin E and Superoxide Dismutase.
• Selenium. It converts harmful hydrogen peroxide to water.

These are some foods that are antioxidants.

• Green Tea. This is the fresh, green tea leaves, not the dried up junk in a box. It contains many flavonoids and other compounds that behave like antioxidants. It lowers cholesterol, helps to burn fat, regulates blood sugar and insulin and helps to prevent cancer.
• Billberry. This is a herb that protects capillary walls. It inhibits the growth of bacteria, strengthens collagen, help cancers and aging.
• Ginkgo Biloba. This is a herb which lowers blood pressure and helps circulation by allowing cells to squeeze through small spaces. This promotes the delivery of oxygen to the cells.

These are the antioxidants that are not common nutrients.

• Glutathione. An amino acid which detoxifies the liver.
• Alpha-Lipoic Acid. Works with Glutathione, Vitamin C and E.
• Coenzyme Q10. Works like vitamin E and stimulates the immune system.
• Cysteine. An amino acid that can be converted to Glutathione. It detoxifies alcohol, tobacco smoke and pollutants.
• Melatonin. This is a hormone that can enter any cell. It protects the DNA in the nucleus.
• Grape Seed Extract. Works with vitamin E to convert hydrogen peroxide to water and enhances the production of antibodies.

Eating dried figs increases the amount of antioxidants in your blood for four hours.

Oxygen Radical Absorbance Capacity (ORAC)
It measures how well a food protects against free radicals. ORAC is the total antioxidants and TP is the total phenolics.

Phytochemicals
They work with other nutrients to prevent diseases.

• Carotenoids. Fruits and vegetables that are dark green, yellow, orange or red contain carotenoids. Here are four important carotenoids.
  • Beta Carotene. Aging process, certain types of cancer, improve lung function, diabetes. Yellow-orange fruits and vegetables such as mangoes, cantaloupe, apricots, papaya, kiwifruit, carrots, pumpkins, sweet potatoes, and winter squash, and green vegetables, such as broccoli, spinach, and kale.
  • Lutein. Vision, cataracts and macular degeneration. Kale, spinach and collard greens contain the most lutein of any fruit or vegetable. Other sources of lutein include kiwifruit, broccoli, collard greens, brussels sprouts, swiss chard, and romaine lettuce.
  • Lycopene. Prostate cancer and heart disease. Red fruits and vegetables such as tomatoes and cooked tomato products, red peppers, pink grapefruit, watermelon which has more lycopene than tomato.
  • Zeaxanthin. Macular degeneration and certain types of cancer. Corn, spinach, winter squash, and egg yolks.
• Flavonoids. Act as antioxidants. Flavonoids do not act to eliminate cancer, instead the body sees them as foreign objects and tries to get rid of them. The body uses the same mechanism to fight flavonoids that it uses to fight cancer, carcinogens and mutagens. So they act by the same principle as vaccines. Only a small amount is needed to trigger this response and large amounts may be unhealthy.
  • Resveratrol. Heart disease, cancer, blood clots and stroke. Red and purple grapes, red and purple grape juice, and red wine.
  • Anthocyanins. Aging (memory, balance and coordination), lowers cholesterol. Blueberries, cherries, strawberries, kiwifruit, and plums.
  • Quercetins. Head and neck cancers, allergy inflammation protects lungs from pollutants and cigarettes. Apples, pears, cherries, grapes, onions, kale, broccoli, leaf lettuce, garlic, green tea, and red wine.
  • Hesperidin. Heart disease. Citrus fruits such as orange, grapefruit, tangerine, lemon, lime, mandarin, and tangelos.
  • Tangeritin. Head and neck cancers. Citrus fruits.
  • Catechin and Epicatechin. Cancer, burn fat. Cocoa, açaí berry, green tea, almonds. Use dark chocolate with a cocoa content of 70% or more.
  • Epigallocatechin Gallate (EGCG). Cancer, type 2 diabetes, immune system. Green tea.
  • Kaempferol. Cancer. Tea, broccoli, grapefruit, citrus, apples, onions, leeks, grapes.
  • Pterostilbene. Cancer, lowers blood glucose, lowers cholesterol, fungicide. Blueberries, red grapes but not in wine.
• Phenolic Compounds. Heart disease and some cancers. Berries, prunes, red grapes and juice, kiwifruit, currants, apples, eggplant, and tomatoes.
  • Ellagic Acid. Cancer and cholesterol. Red grapes, kiwifruit, blueberries, raspberries, strawberries, blackberries, and currants.
• Limonene. Protects lungs and reduces risk of some cancers. Rinds and the edible white membranes of citrus fruits, such as oranges, grapefruit, tangerines, lemons and limes.
• Indoles. Breast cancer. Cruciferous vegetables.
• Sulphoraphane. Colon cancer. Cruciferous vegetables.
• Allium Compounds. Cancer, cholesterol and blood pressure. Garlic, onions, chives, leeks, and scallions.

Beans have phytochemicals such as saponins, protease inhibitors, and phytic acid.

Anecdotal Evidence Versus Clinical Trials. So since their benefit is not based on what they do but on the response they trigger, clinical studies on their benefits may depend on the unique profile of the patient and their ability to launch a response. So the best time to use them is as a preventative treatment when the body is healthy.
Clinical trials also tend to use pills instead of plant material because the amounts can be controlled. However, tablets may be a stereoisomer, "pharmaceutical equivalent" which are thought to be chemically similar when they are not. Look at how my body responded to these "natural" products bought in health food stores.

• L-Phenylalanine. Found in manufactured powdered protein, it made my body sleepy and unresponsive while the R-Phenylalanine which is actually used by the body actually keeps you awake.
• Body Fortress Whey Protein. I gave the powdered protein to my grandmother because she needed a high protein low calorie supplement. However, while her serum amino acid levels were very high, her actual mucle protein kept dropping lower and she was visibly losing muscle mass. So I ate the equivalent of one days supply and within 30 hours I had an allergic response. I had hives over much of my body, but mostly on the left side!

I sometimes wonder if these "biologically equivalent" vitamins and manufactured "natural" nutrients are not the cause behind a spike in autism and allergies. I am beginning to think that pregnant women should get their vitamins naturally, because the only vitamin that seems to help is folic acid and the others may cause cancer because they cannot complete the metabolic cycle of natural nutrients.

Olive Oil
Olive oil is the only oil that can be extracted by just pressing the fruit. It contains phenols and they appear to be beneficial for the blood vessels. The dark green, extra virgin olive oil seems to have more of these compounds.

• Extra Virgin. Greenish-gold color. The best quality extracted from the first cold pressing of the olive without heat so that there is less processing. It is less than 1% acidic. These can also be of poor quality because it is over one year old, stored in light or made from rotten fruit.
• Virgin. Gold to pale yellow color. It is made from the second pressing or from riper olives. It is 1.5% acidic.
• Refined. Processed by steam heating and refining virgin oil. It is 3.3% acidic.
• Pure. Also called "Olive Oil". Light color. Pure only means that it is 100% olive oil. It is made from the second cold pressing or chemical extraction of the refuse from the first cold pressing. It is a blend of extra virgin oil added to refined oil.
  
  The rest of the oils below are not recommended for human consumption.
• Refined Olive-Pomace. Oil extracted with chemical solvents.
• Olive-Pomace. A blend of refined-pomace and virgin oil.
• Light and Extra light. Oil made by chemical processing of the lowest quality refined oil.
  Extra Light. A lot of processing. 5% virgin and 95% refined.

One teaspoon of butter is equivalent to 3/4 teaspoon of olive oil.
Extra virgin oil is not only for salads. It can also be used for frying but it is more expensive.
At least 10 pounds of olives make a liter of oil.

Food and Nutrient Types and the Food Pyramid

Grains, Cereal Fruit Vegetables Beans, Nuts Dairy Fats, oil Water Carbohydrates Fiber, vitamins Carbohydrates, vitamins, minerals Protein, fats, minerals Fats, protein vitamins, minerals Water Our Life Pyramid Water Nutrition Exercise Fresh Air Sunshine Rest Temperance God

The food pyramid is a guide to the types and portions of food that we need for a healthy diet. It is based on the latest scientific knowledge.

• Fruit: Sweet, colorful, high in fiber, sugar, antioxidants, vitamins and minerals. They are the edible fertilized flowers. Tree fruit, citrus fruit, berries, bush berries, vines and melons.
  Bush Berries. Raspberry, currants, blackberry, blueberry, gooseberry.
  Vine and Gourd. Watermelon, canteloupe, papaya (tree melon).
• Fruit Vegetables: Eggplant, green pepper, hot pepper, avocado, red pepper, cucumber, tomato and zucchini.
• Vegetables: Leafy, not so sweet, mild taste, mostly green, high in fiber, low sugar, high carbohydrates, antioxidants, vitamins and minerals They grow low on the ground. The leaves, stems, roots and flowers are eaten. The flowers usually do not grow into a fruit.
  Cruciferous Vegetables. Leafy vegetables such as broccoli, cauliflower, kale, brussels sprouts, cabbage, bok choy, collard greens, watercress, and turnips and turnip greens.
  Roots. Nutrients stored in the swollen root. Potato, carrot, yam, cassava. Low protein and fiber. High carbohydrates.
  Vine and Gourd. Squash, cucumber, zucchini, eggplant, pumpkin.
• Herbs: Small leaves, short plants, bitter, strong taste. Used for flavor.
• Beans: High protein, high fiber, low complex carbohydrates.
• Cereals and Whole Grain: High complex carbohydrates, protein and fiber.
  Triticale. A grain made by crossing rye and wheat. High in lysine and gluten, 15-17% protein.
• Nuts and Seeds: High unsaturated fat, minerals.
• Water: The forgotten nutrient. We added water to our version of the pyramid.
• Meat: Animals, fish, birds. High in protein and cholesterol.

Types of Diets
Diets and food have a direct effect on diseases and disease processes. There are two major types of diets: vegetarian and non-vegetarian. Most diet habits are along a continuum in which all the previous diets are included. The diet gets more unhealthy as you move from left to right and requires more cooking at higher temperatures.

Fruitarian		Vegetarian					Carnivore
Water	Fruit	Veg	Raw Food	Vegan	Lacto Vegetarian	Ovo-Lacto	Kosher	White meat	Red meat	Omnivore
Plants					(Milk) Animal Products (Eggs)		(Clean) Animals (Unclean)
No Cooking				Cooking

Diet Pyramid Unclean Meat Clean Meat     Eggs     Milk     Beans Nuts Seeds     Vegetables     Fruit   Water

Vegetarian (The Original Diet)
Humans (Fruit, Nuts, Beans and Grain). Then God said, "See I have given you every plant yielding seed that is on the surface of the earth, and every tree which has fruit yielding seed. It shall be food for you".
All Creatures (Vegetables and Herbs). "And to every beast of the earth and to every bird of the sky and to everything that moves on the earth which has life, I have given every green plant for food". And it was so. (Genesis 1: 29-30)
After sin vegetables were added to the human diet.
Thorns also and thistles shall it bring forth to thee; and thou shalt eat the herb of the field; (Genesis 3: 18)
After the flood flesh foods with restrictions were added to the diet.
Every moving thing that liveth shall be meat for you; even as the green herb have I given you all things.
But flesh with the life thereof, which is the blood thereof, shall ye not eat. (Genesis 9: 3-4)

The vegetarian diet was the diet of all creatures in the beginning.
Vegetarians eat plants as their only source of nutrients. However, some vegetarians can eat milk or eggs and their products such as cheese and yogurt. So there are different classifications of vegetarians.

Pure Vegetarian (Vegan). They do not eat milk or eggs and vary the extent of cooking.

Seed Fruits The original plan is to eat plants and fruit that have a seed. Therefore there is something unhealthy about seedless fruit and genetically engineered foods that are designed to produce suicide seeds. Seedless fruit might not have all the benefits and suicide seeds may actually be lethal. So cultivating a plant to produce the seedless varieties may actually be producing a genetically and nutritionally inferior species. The pervasive symbol is that eternal life is in the seed.

• Living Foods Diet. Raw organically grown fresh fruits, vegetables, nuts and seeds. Soaked nuts and seeds. Soaked and sprouted grains and legumes. Sea vegetables. Cultured foods such as fermented nuts and seed cheese. They may warm their food.
• Natural Hygiene Diet. Raw, organically grown fresh fruits, vegetables, nuts and seeds.
• Raw Foodist. Vegans who do not cook their food. Eat raw, soaked and sprouted foods, bread and crackers. They get the benefit of ingesting plant enzymes which are destroyed with heat.
• Fruitarian. They eat only seed bearing fruits, vine fruit/vegetables, seeds and nuts. Some will not eat anything that kills the whole plant. e.g. carrot.
Ovo Vegetarian. They eat eggs.
Hens are fed a yellow dye (Xanthophyll or Canthaxanthin) that colors the yolks.
Lacto Vegetarian. They eat milk and milk products, but not eggs. Since children drink breast milk and the Promised Land is called "the land of milk and honey", we will be lacto vegetarians.
Ovo-Lacto Vegetarian. They eat milk and eggs. Since chickens and cows are raised on artificial dyes, hormones and rendered food, milk, eggs and other dairy products are contaminated with chemicals that are unhealthy. Milk has been linked to breast cancer, type 1 diabetes, acne, osteoporosis, autism and heart disease. So eat these products sparingly and use organic brands. Soy milk is an excellent substitute.
Silk™ vanilla tastes great and it is supposed to be free of genetically engineered plants.
Solae™ is a genetically engineered soy protein that is in 8th Continent™ soy milk along with vitamin D3 which is derived from animal source.

Vegetarians also avoid refined or processed foods which are loaded with sodium salt, simple sugars, added fats and stripped of beneficial vitamins and minerals. They tend to eat organically grown foods and actively avoid genetically engineered products. So the benefits of the diet are low fat, low cholesterol, high fiber, complex carbohydrates, vitamins and minerals.

A vegetarian does not eat chicken or fish. Those who eat chicken or fish or avoid only red meat are not vegetarians because they eat the flesh of a living creature and a creature has to die to feed them. Here are two partly vegetarian diets.

• Macrobiotic Diet. An oriental diet which advocates eating a mostly vegetarian diet with fish. The diet excludes night shade fruits, refined sugar, tropical fruit, asparagus, spinach and avocado. It has minimum fruit, nuts and seeds and advocates locally grown food.

  Non Vegetarian Diets   • Kosher. Eats clean meats.   • Carnivore. Eats any meat.     » White Meat. Fish, chicken.     » Red Meat. Beef, pork.     » Other White Meat. Pork.     » Locavore. Eats food grown within 100 miles of their home for political and environmental reasons.   • Omnivore. Eats anything.   • Pescetarians. Eats wild fish and sea food.

  The food includes these proportions.
  • Whole Grains. 40-60%
  • Vegetables. 25-30%
  • Sea Vegetables. 3-5%
  • Beans. 3-10%
  • Soup. 1-2 cups
  • Non-tropical Fruit. A small amount.
  • Fish. A small amount.
• Pescetarians. Also eats wild fish and sea food.

Vegetarian Precautions :
All meals should be balanced with adequate nutrition for your age and medical needs. Vegetarians face some special challenges. Here are some known precautions with this diet.

Nutritional Yeast and Vitamin B12 Each heaping 2 tablespoon (16 grams) of Nutritional yeast has:   • Calories. 50   • Protein. 8 grams   • Carbohydrates. 5 grams   • Fat. 1 gram (7 Calories)   • Fiber. 4 grams   • Calcium. 1% of RDA   • Iron. 4% of RDA   • Vitamin B12. 130%   • Other B Vitamins. (Over 100%)   • Sodium. 5 milligrams Nutritional yeast is a complete protein with 18 amino acids, 15 minerals and B vitamins. It is one of the only vegan sources of vitamin B12. B12 RDA. 2.4 micrograms (µg). Food Amount B12 Total RDA Yeast 2 TBSP 2.6µg 2 TBSP Milk 1 cup 1.1µg 2.5 cups Cheese 1 oz 0.2µg 12 oz Yogurt 1 cup 0.91µg 2.5 cups Egg 1 0.56µg 4 Salmon 3 oz 2.38µg 3 oz Soy milk may be fortified with B12

Protein. Vegetarians get proteins from whole grains, beans (legumes), nuts and seeds.
However, the amino acids Lysine and tryptophan are harder to find. Complete proteins are in bean sprouts, tofu, tempeh. Or they are in food combinations such as beans and rice, peanut butter sandwich, pita bread and hummus.
Children need adequate protein and fat to grow.
50g RDA Protein: ("Vegan"). 2 cups soy, 2 cups oats, 3 cups lentils, 3½ cups red beans.
50g RDA Protein: ("Ovo-lacto"). 6½ cups milk.

Omega 3. This essential fatty acid comes in three forms. ALA is found in nuts and oils, but DPA, DHA and EPA are mainly found in fish. These are more potent forms that help to reduce blood pressure and they are not converted from ALA.
    • Vegan (DPA, DHA and EPA).
    • Ovo-Lacto (DPA, DHA and EPA). Eggs (bad source).

Vitamin B12. It is a source of problem for vegetarians. It may be manufactured in the gut. It is found in mushrooms when it is exposed to light (cremini).
Nutritional Yeast. This is the only vegetarian source of B12. It is grown in molasses by a fungus. This is yeast that is not living. Regular yeast would continue to grow in the intestines and actually use up your vitamin B. The only known precaution is the quality and potency that might be affected by manufacturing and storage practices.
Brewer's Yeast. This has the same nutrients as nutritional yeast but it has a bitter taste because it is the by-product of the beer industry.

B12 Deficiency Symptoms. Fatigue, loss of appetite, nausea, nerve damage, numbness and tingling in hands and feet, impaired memory, infertility, anemia, depression, paranoia.
2.4µg RDA B12.
    • Vegan. 2 TBSP nutritional yeast, 2 cups fortified soy milk
    • Ovo-Lacto. 2.5 cups milk, 4 eggs.

Vitamin B2 (Riboflavin). Animal products are the richest source so vegans should take precaution.
1.1µg RDA B2.
    • Vegan. 2.5 cups soy beans, 5 oz almonds
    • Ovo-Lacto. 4 cups milk, 3 cups yogurt

Food Storage (Heat and Light). These can destroy some of the beneficial vitamins and enzymes. So make sure that you include a wide variety of fresh, uncooked fruits and vegetables in your diet. Do not expose certain foods to the sunlight for long periods. Nuts should be kept in a cool, dry place.
Vitamins that are sensitive to light, air and alkaline solutions are B1, B2, B6, folacin, pantothenic acid, biotin and Vitamin C. Copper cooking utensils also destroy Vitamin C. When Vitamin B2 breaks down the products can also cause the loss of Vitamin C. Water soluable vitamins may be lost in cooking when the water is discarded, if they are not destroyed by heat.

Spice	Uses
Cinnamon	Diabetes, Cholesterol
Ginger	Arthritis, cancer
Turmeric	Alzheimers, Arthritis
Cayenne	Circulation, blood pressure
Paprika
Rosemary	Memory, focus, learning



Zinc and Iron. The recommended values for zinc assumes that it will be from a dietary source of both plants and animals. Zinc is present in plant products, but it is not used as efficiently as zinc from animal products. So vegetarians need a higher intake of zinc than the RDA suggests. The same applies to iron.
14.8 mg RDA Iron.
    • Vegan. 2.5 cups lentils, 1.6 cups soy beans, 3 cups red beans, 5 cups spinach, 3 oz sesame seeds
    • Ovo-Lacto. 20 eggs
12 mg RDA Zinc.
    • Vegan. 5 cups black-eyed peas, 5 cups lentils or chickpeas, 4 oz pumpkin seeds
    • Ovo-Lacto. 12 cups milk, 12 oz cheese

Calcium   • 3.5 cups of spinach.   • 3 cups of collard greens   • 4 cups of turnip greens   • 120 g of tofu   • 3.5 cups of figs   • 1 cup of cheese (Cheddar, swiss)   • 3 cups of whole milk   • 2 cups skim milk   • 2.75 cups of yogurt   • 1 cup of fortified cereals   • Weight bearing exercise like walking helps to stop the loss of calcium from the bones. RDA: 1000 miligrams per day. Vitamin D helps to absorb calcium. Estrogen helps to preserve calcium.



Calcium and Vitamin D. Precaution for pure vegetarians. These are mainly found in dairy in greater quantities. Vitamin D can be manufactured by the body if you are exposed to sunlight for at least fifteen minutes per day. Calcium is more difficult to get and it can be negatively affected by the amount of phytic acid or oxalic acid in the food. Oxalic acid also affects calcium, iron, sodium, magnesium, and potassium. Diets high in protein, phytic acid, oxalic acid and salt require a larger intake of calcium.

Oxalic Acid. Foods high in oxalic acid are chocolate, cocoa, coffee, ginger, poppy seeds, mango, star fruit, strawberries, cranberries and most berries, tomatoes, many nuts, peanuts, almonds, cashews, beans, beets, beet greens, bell peppers, oats, buckwheat, soybeans, lentils, plantains, black pepper, parsley, eggplant, parsnips, rhubarb, spinach, mustard greens, swiss chard, pumpkin, cabbage, summer squash, sweet potatoes, tea and lamb.
5 µg RDA Vitamin D: ("Vegan"). 15 minutes of sunshine.

Other Plant Foods Precautions :
There are other precautions for anyone who eats fruits or vegetables.

Overdose. This is not a problem with the diet but with the people who are attracted to healthful living. There is the feeling that if it is "natural" it can never be harmful. And if it is good for you then more must be better. People also assume that something of natural origin can never be harmful or interact with other products. So people consume mega doses of nutrients in unnatural quantities in an unnatural delivery form, a pill.
Nutrients are also chemicals and they follow the same laws as other chemicals. There can be interaction, dependency, overdose and toxicity. Overdoses can cause harm by their presence in the body and by their effect on other nutrients when they create an imbalance in nutrient concentration. This abuse of nutrients is most prevalent in vitamins.
• Fat Soluable Vitamins: These are very harmful in doses above the RDA. Since they can be stored for years this increases the possibility of overdose.
• Water Soluable Vitamins: Since these are eliminated there is an assumption that mega doses cannot be harmful. Alcohol is also eliminated, but while it exists in the body the overdose causes harm. Therefore, this could be the same for vitamins.
Temperance and balance in all things, even good things is wisdom.

Hidden Animal Products. Read labels carefully, many products have added by products that are made from animals. Pork skin is used to make gelatin (jello), marshmallow, and gummy bear candy. Other products may be made with lard or pork fat. You should be able to trust that the "kosher" label means no unclean meats but that does not mean vegetarian.
Food Allergies. They can be developed for dairy, gluten (wheat, oats, barley, spelt, rye), eggs, corn and soy.
These allergies are probably caused by genetically engineered crops, hormones and food dyes in eggs and animal feed.
Gluten Allergies. Some people are allergic to the protein gluten found in wheat, barley, oats and rye. This causes inflammation of the small intestines called celiac disease.
Arthritis. There is anecdotal evidence, but no definitive studies that suggest that certain "night shade" plants affect arthritis and gout.
Night Shade Vegetables. White potato, tomato, pepper, eggplant, paprika and tobacco. The green or unripe fruit appears to have more of the toxin.

Commercial Vegetarian Products
Several products are available for use by vegetarians. They are mostly flavored soy bean products. But this does not mean that prolonged use is healthy for you.
Soybean is the most genetically engineered crop. Choose natural, non-GMO soy.

• Tofu. Soy bean curd or curdled soy milk with the water removed. Two chemicals can be used to precipitate the protein. Magnesium Chloride (nigari) or Calcium Sulphate. This will cause the amount of calcium and magnesium to vary between products. If you need to increase your calcium intake, choose the calcium sulphate product.
• Edamame. Boiled green soybeans.
• Miso. Fermented soy bean
• Tempeh. Cultured soy bean.
• Textured Vegetable Protein (TVP). Defatted soy flour used as a meat substitute.
• Meat Substitutes. Since tofu can absorb many flavors, several products are made and shaped to look and taste like the meat product. They are meant to be used when you are converting to a vegetarian diet, not as a permanent substitute. So there are "vegeburgers", vegetarian hot dogs and "tofurkey".
• Seitan. Made from wheat gluten. High protein, low fat, no cholesterol wheat gluten. It is simmered in tamari soy sauce and kombu sea vegetable.
• Tahini. Sesame seed butter.
• Nutritional Yeast and Brewer's Yeast. Killed food yeast grown in molasses solution. It can be a plant source of vitamin B12 for vegetarians. Care must be taken to choose a product that has a high quality of B12 because there can be differences between manufacturers. Also, yeast stored in bulk food bins may lose some of their value because it is exposed to light and air.
• Bragg™ Liquid Amino. A salty soy product that tastes like soy sauce but is full of amino acids. It can be used to flavor tofu.

Kosher Meats (The Emergency Diet)
After the flood, the plant material was temporarily lost and God gave instructions to eat the "clean" animals. The average life span immediately dropped from 700 years to seventy years.
The list of edible flesh foods are the same as the list of kosher meats.

• Fin Fish. Fish with fins and scales. No shell fish are allowed (shrimp, lobster, clam, crab).
• Birds. Birds without webbed feet or no water fowl. Chicken and turkey, but not scavengers.
• Animals. Animals with hooves who chew the cud. Pigs and pork products are not allowed.

Since there will be no death in the new earth, we will probably go back to a vegetarian diet. The creation of an emergency diet shows that if life is danger of extinction, people are allowed to do the best that they can to preserve the physical body. Therefore, it is probably allowable to eat unclean foods if you are in danger of starvation.
Non-kosher meats may be hidden in foods under different names.

Leading Causes of Death by Gender Disease Total Men Women 1 Heart Disease 30% 28% 31% 2 Cancer 23% 24% 22% » Lung 30.9% 31% 26% » Prostate, breast 6/8% 9% 15% » Colon 9.6% 9% 10% » Pancreas 5.9% 6% 6% 3 Stroke 7% 5% 8% 4 COPD 5% 5% 5.2% 5 Accidents 5% 6.1% 3.3% 6 Diabetes 3% 3% 3.1% COPD. Chronic Obstructive Pulmonary Disease (Lung Infections) Heart Attack Symptoms. Women experience more heart attacks and strokes than men. » Women. Short breath, weakness, fatigue, cold sweat, dizziness, nausea, indigestion, sleep disturbance » Men. Chest pain, back pain, pain in arm, breathless, cold sweat, dizzy » Other. Throat pain, tingling ear lobe, numbness in hand

Diseases and Life Style
Most of the modern causes of illness and disease can be controlled by diet, exercise, temperance and other personal choices and improvement in the environment. Air and water quality are essential for good health. These are the leading causes of death in most developed countries and urban areas.

North America. Heart disease is the leading cause of death, followed by cancer and stroke.
It kills more women than men. Heart disease in women kills more women than all cancers combined.
» Heart Disease and Stroke. The risk factors for heart disease are smoking, overweight, high blood pressure, high cholesterol, diabetes and lack of exercise. The risk factors for stroke are almost the same as heart disease.

Diabetes. Diabetes affects kidneys, vision and heart. It is the sixth leading cause of death in the United States, shortening life expectancy by an average of 10 years.
China. Cancer is the leading cause of death.
Developing Countries. HIV/AIDS, respiratory infections, heart disease and diarrhea are the leading causes of death.
HIV/AIDS. HIV/AIDS is now the third leading cause of death among women ages 25 to 44. By 2030, AIDS will be the third leading cause of death worldwide. This is also preventable. Faithfulness in marriage and abstinence in singleness will keep you safe.
African-Americans. HIV/AIDS is the leading cause of death among African-American women ages 25 to 44 and the second leading cause of death in African American men age 35-44. By 2007, AIDS was reported to be the leading cause of death among African Americans.
Youth. Road traffic injuries are the leading cause of death in the 5-24 years age group worldwide.

Cholesterol and Cardio-Vascular Disease (Heart Disease)
High cholesterol has been linked to diseases of the artery. It comes in two forms:

• High Density Lipoproteins (HDL). "good cholesterol". It takes cholesterol out of the cell.
• Low Density Lipoproteins (LDL). "bad cholesterol". It moves cholesterol into the cell.

How to Lower Bad Cholesterol   • Soluable fiber. 3 oz oats.     Beta-Glucan. Oat bran fiber   • Eritadenine. Shitake mushroom   • Cocoa. Reduces LDL, raises HDL.   • Vitamin A, C, F and Betacarotene.   • Vitamin B3, B15, choline, inositol.   • Cinnamon. Helps diabetes, HBP.   • Persimmon.   • Pectin. Apple, grapefruit rind.   • Green tea.   • Polyunsaturated fats. Increase.   • Allium Compounds. Garlic, onion, leek, scallion, chives.   • Exercise.   • Diet. Balanced, low saturated fat.   • Artichoke.   • Dark Cherries. Anthocyanins reduce belly fat, lower cholesterol, blood sugar Grapefruit should not be eaten with cholesterol medication.

Our body makes cholesterol so we do not need to ingest it. Dietary cholesterol, triglycerides and dietary saturated fat, elevate the blood cholesterol level. Other scientific studies show that the level of cholesterol may be more related to the amount of saturated fats in our diet, than to the amount of cholesterol. Others claim that high sugars and inflammation cause high fat and cholesterol and heart disease. But polyunsaturated fat and certain kinds of dietary fiber lowers the level. Exercise also raises the good cholesterol. A vegetarian diet is beneficial in this attempt. Green tea, pectin in the rind of grapefruit, apples and carrot, Betacarotene and vitamin A also help to lower cholesterol. Niacin in high doses lowers cholesterol, but it has serious side effects.
Treatment. Lower triglycerides and bad cholesterol and raise good cholesterol. To raise good cholesterol you must exercise, lose weight, stop smoking, eliminate trans fatty acids, increase the monounsaturated fats, and a very low fat and high fiber diet.

Nutrients. These nutrients help to lower cholesterol: fiber, pectin, omega-3, oleic acid (monounsaturated fats), eritadenine, pterostilbene and resveratrol. They are found in foods such as, shitake mushroom, walnut, uncooked soy, blueberries, salmon, garlic, avocado, black beans, apples, 4 or more servings dark green leafy vegetables, grapes and blueberries.
Fruits and Vegetables. Recent studies have shown that 8 servings of fruits and vegetables can reduce the risk of heart disease by 22%. For every extra serving above 3, the risk is reduced by 4%. 3 oz of fruit is one serving.
Fiber. Soluable fiber in the form of two ounces of oat bran or three ounces of whole grain oatmeal per day may lower the bad cholesterol (LDL) by 5%.
Vinegar. Some sources recommend 2 tablespoons of organic apple cider vinegar daily.
Egg. One egg has 212 mg of cholesterol, more than the entire amount allowed for the day.
Calcium Supplement. They increase the risk of heart attacks by 30%, so eat calcium from food.

Whole Grain. All whole grain have three layers.

• Bran. Contains vitamins, minerals and fiber. Niacin, thiamine, riboflavin, magnesium, copper, phosphorus, iron, zinc, phytonutrients, antioxidants.
• Kernel (Endosperm). Most protein and carbohydrates. Some vitamins and minerals.
• Germ. Contains niacin, thiamine, riboflavin, vitamin E, magnesium, phosphorus, iron and zinc. Some protein, antioxidants, phytonutrients and unsaturated fats. The bran and germ contain 65% of the nutrients.

Multigrain. Refined grains do not include the bran or germ and are usually enriched with niachin, thiamin, folic acid and iron. Manufacturers try to trick you with the "Multigrain" label. They are not whole grain products. It is practically the same as white breads from different polished grains.

Popular Grains
Grade Oats Wheat Rice Barley Corn Processing Raw Hull or Shell Wheat Rice Covered barley Whole Corn None. Inedible hull intact Whole Grain Groats Wheat berries Brown rice Hulled barley Whole corn, Popcorn Dried, toasted and hull removed Steel-Cut "Irish Oats" Cracked wheat Rice Barley grits Chopped into small pieces Bulgur Parboiled Puffed corn Steamed, roasted, cut up Rolled Oats "Old fashioned" Wheat flakes Rice flakes Barley flakes Corn flakes Steamed, rolled flat, flaked Quick Oats Wheat Rice Barley Corn flakes Thin flakes, cut up Oat Flour Whole wheat Rice flour Barley flour Corn meal Whole grain ground to a powder Refined Oat Bran Wheat Bran Rice Bran Barley Bran Corn Bran The outer layer of the grain Oat Germ Wheat Germ Rice Germ Barley Germ Corn Germ The germ layer of the grain Refined Oat flour White flour Rice flour Barley flour Corn meal Milled kernel ground to a powder Instant Wheat White rice Pearled barley Hominy, grits Milled, precooked, flavor, salt
Some companies remove some of the expensive bran, even in whole grains. They may remove 70% of the bran in quick oats and 25% in rolled oats.

High Blood Pressure (Hypertension)
We have an epidemic of high blood pressure, some of it may be physical, others may be for chemical reasons. Treatment should be based on the causes, but most medications are diuretics which lower the volume of blood by eliminating water. That is not a cure. Here are some known causes.

• Cholesterol. High cholesterol clogs the arteries and causes the blood to be pushed through a smaller opening. This physical constraint creates a higher pressure. Diuretics are not a permanent treatment for blood pressure that is caused by high cholesterol.
  Treatment. Exercise and a very low fat diet like the Ornish and Pritikin plans have been shown to reverse the effects of clogged arteries. Garlic expands the blood vessel and lowering salt intake would help. Pure chocolate also lowers blood pressure. However, these are only short term remedies to use until the arteries are unclogged.

  Salt Substitutes   • Spike™. Herbal seasoning   • Nutritional Yeast. Salty taste   • Lite Salt. Salt with a higher concentration of potassium   • Kelp. Salty, fishy taste. Iodine. 1 teaspoon is 2200 mg RDA: 500-2400 mg

• Sodium Salt. Blood pressure is also maintained by the balance of sodium and potassium in the blood. Our diet recommends 2500 mg of Sodium and potassium is virtually ignored. The fact is that our daily sodium requirement may be as low as 500 mg but the typical diet is 2500 mg or more. In creating this web research I noticed that the natural foods have a very high potassium to sodium ratio, about 300 to 1. But our diets do the reverse. So we need to increase the levels of potassium and eliminate or drastically reduce added sodium.
  Treatment. Lower your sodium intake. Eat cinnamon. Choose salt substitutes and change your diet. Snacks, canned foods, processed and fast foods and cured meats are high in sodium.
  Eat these foods which have high levels of potassium. Dried apricots, dried figs, raisins, fresh fruits and vegetables.
• Pain Medication. They increase blood pressure by preventing the blood vessels from relaxing.

Normal. The normal range for blood pressure is taken from two readings reported as a ratio of one number to another.
» Systolic. The higher number is the systolic blood pressure and represents the pressure in the arterial system caused by the heart as blood is being pumped out. It has a range of about 90-240 mmHg.
» Diastolic. The lower number is the diastolic pressure and represents the portion of time when the heart muscle is resting and filling with blood. It has a range of about 40-160 mmHg.
While high and normal blood pressure can be defined by these two numbers, low pressure (hypotension) is defined by signs and symptoms such as dizziness and fainting.
HBP and abdominal fat are a risk factor for strokes especially in women between 45 and 54.
Lack of sleep, less than seven to eight hours, may cause HBP and obesity, especially in women.

Cancer
Most cancers appear to be triggered by environmental factors and diet. Most are caused by a change in the hormone levels or cell damage caused by tobacco. In some cases cutting off the supply of chemicals that feed the cancer will stop its growth. In other cases, ending the contributing behavior may have some benefit but the damage can no longer be controlled.

Tobacco Products and Air Pollution.

Smoking Damages Your Lungs
Normal Lung	Smoker's Lung	Emphysema
The lung is pink with little black spots caused by inhaling carbon from pollution.	The lung is black with carbon and tar deposits. The white spots are cancer.	Parts of the lung cannot expand or contract. It is difficult to breathe.
Difficult Breathing. Take a deep breath and hold it. Take two more deep breaths without exhaling. The last two breaths are what it is like to breathe with emphysema.
Source: http://www.whyquit.com

Nicotine and tar are a dangerous set of chemicals. Nicotine causes addiction and the tar and other chemicals destroy the tissues. Tobacco is the cause of many diseases, including emphysema, multiple scelerosis and cancer. There are 1.1 million new cancer patients every day, 30% of these are attributed to tobacco.

• Cigarettes. Smoking tobacco is the cause of 87% of lung cancers and it is the deadliest cancer. It also causes 50% of bladder cancers in men and 30% in women. Second hand smoke, asbestos, radon and other radioactive particles also cause lung cancer.
  Menthol cigarettes encourage smokers to breathe more deeply and hold the smoke and other carcinogens longer, therefore cancer death rates are higher among these users.
  One marijuana cigarette does as much damage as five regular cigarettes.
• Tobacco. Chewing tobacco is the cause of most mouth cancers.

Hormone Induced Cancers.

• Estrogen. A hormone that feeds breast cancer.
• Fat. Fat cells store estrogen.
• Testosterone. A male hormone that feeds prostate cancer. So Viagra™ and similar drugs probably contribute to this cancer and there should be a marked increase in the incidence of prostate cancer since these drugs were introduced.
• Meat. It promotes colon and hormone receptor positive breast cancer because of the estrogen and progesterone.
  Pregnant women who eat a lot of meat have sons with low sperm count. The cause is unknown but it could be due to hormones or GMO terminator technology which kills seeds in the second generation. Maybe it is killing the seeds in second generation humans.
  More than 5 oz (140 g) of red meat per day increases the risk of cancer and heart disease by over 20% and heart disease in women by over 50%.
• Milk. Hormone fed cows and pregnant cows forced to give milk are a source of hormones that feed prostate cancer and breast cancer.
• Hormone Replacement Therapy (HRT). This treatment has caused breast cancer. Therapies based on a combination of estrogen and progestin caused heart disease, breast cancer, stroke, blood clots and dementia. Therapies based on estrogen alone increased the risk of stroke and endometrial (uterine) cancer.
• In Vitro Fertilization. Cancer is more prevalent in this group. The cause may be the hormones, chemicals or freezing procedures. Incidences of chimerism and genetic mosaics are also higher.

Infections (Viruses and Bacteria).

• Helicobacter Pylori. It has been linked to stomach cancer.

  Cancer Triggers and Risk Factors Cancer Risk Factor Benefit Breast Estrogen, fat, red meat, milk, alcohol Indoles, Vitamin D, Omega 3 Prostate Testosterone, fat, milk Lycopene, capsaicin, flax, Vitamin D Cervical, Anal, Oral HPV - Colon Cured meat, fat, alcohol Fiber, Vitamin D Skin Sun, tanning beds Lemon zest Brain Cell phone, radiation - Lung Tobacco, coal dust, asbestos, red meat Quercetins Mouth, throat, aesophagus Tobacco, alcohol - Bladder, Kidney Tobacco, dyes, caffeine, benzene - Pancreas Tobacco, obesity, sugar (soda) Vitamin D Liver Hepatitis B, C, red meat, alcohol, preservatives - Leukemia Benzene -

• Human Papilloma Virus (HPV). Causes cervical, anal and oral cancer. A vaccine became available in 2006 and the marketing efforts are seeking to force schools to vaccinate young girls. But only girls who intend to be sexually active are at risk. Multiple partners increases the risk. Couples should be tested for all STDs before marriage.
• Hepatitis B and C. These cause liver cancer but there is no vaccine for Hepatitis C.

Chemicals. Artificial chemicals contaminate the environment. The cancers they tend to cause are in the organs that detoxify the body and eliminate waste.

• Alcohol. Any three drinks of alcohol per day increases breast cancer risk by 30% It causes cancers of the mouth, pharynx, larynx and esophagus and is worse for those who smoke.
  Preliminary studies of one million British women over seven years show that even one drink can increase cancer by 13%, affecting the breast, rectum, liver, mouth, throat and aesophagus. So some studies may show that alcohol helps the heart, but it damages other organs. The substance that helps the heart is not the alcohol, but the resveratrol in grapes. So eat red grapes.
• Preservatives. The chemicals used on washed fresh vegetables can cause liver cancer. So wash all prewashed and unwashed vegetables, soak in lemon juice and wash again.
• Others. Benzene, asbestos, butadiene, styrene, vinyl chloride, atrazine, acrylamide (fried foods and old oil), PCB, herbicides, pesticides, teflon and many more.

Other Causes (Poor nutrition, polluted water, obesity, lack of exercise).

• Ultraviolet Light. Sunshine causes skin cancer. Be careful of UV light in your home.
  Tanning beds increase the risk of skin cancer by 75%
• High Fat or Low Fiber Diet. This is a risk factor for colon cancer.
• Polluted Water. Stomach, liver and kidney cancers are associated with contaminated water and food. China has a high incidence of these cancers and a great problem with water pollution.

Treatment. Prevention is the best treatment. Stop smoking, exercise and a good diet high in fiber, fruits and vegetables will reduce your risk of cancer.

Cancer Symptoms General Symptoms Blood, fatigue, pain, weight loss, lump, change in bowel habits, sores that do not heal Lung Persistent cough, hoarseness, bleeding, short breath Breast Lumps Prostate Difficulty urinating Colon Diarrhea, constipation, bloody stool Pancreas Weight loss, jaundice, nausea Skin Changes in moles, warts Liver Abdominal pain, enlargement Kidney Abnormal color urine, blood, pelvic pain Bladder Painful urination, urgency, incontinence Stomach Loss of appetite, difficulty swallowing, pain, gas Brain Headache, nausea, seizures Leukemia Fatigue, joint pain, excessive bruising, bleeding gums

Cancer Fighting Foods   • Foods high in antioxidants.   • Carrots   • Red and yellow bell peppers   • Green tea (Fresh leaf teas)   • Berries   • Broccoli, broccoli sprouts   • Bean sprouts   • Vitamin D (pancreatic cancer)   • Triptolide herb   • Flax (prostate cancer)   • Fiber (colon cancer) RDA: 5 servings of fresh fruits and vegetables

Diabetes Mellitus
A disease that is characterized by the inability to manage blood glucose levels because insulin cannot be produced or used properly. Insulin is the hormone that triggers the use of glucose by the tissues. Insulin is produced in the pancreas in the islets of Langerhans and glucose is used by the brain, muscle, fat and liver.
The normal glucose range is 70-100 mg/dL. Fasting level is 70 mg/dL.

• Diabetes (Type 1). Insulin-Dependent Diabetes Mellitus (IDDM). There is no insulin because the tissues that produce it are destroyed.
  » Bronze Diabetes. Iron metabolism disorder (Hemochromatosis) leads to excess iron absorbtion. Iron is desposited in the liver, kidney and skin leading to cirrhosis, diabetes and bronze skin.
• Diabetes (Type 2). Non-Insulin Dependent Diabetes Mellitus (NIDDM). Higher than normal levels of glucose in the body caused by malfunction or utilization of insulin in the pancreas. Insulin is produced but the cells that respond to increased levels of glucose are resistant and require more insulin. This is the form of diabetes that is best controlled by diet and by controlling glucose levels. The excess refined carbohydrates and sugars in the modern diet causes rapid changes in glucose levels. Insulin triggers insulin sensitive tissues to absorb glucose. However, these tissues become resistant to normal levels of glucose.
  • Fat Cells. Triglycerides react with water and create fatty acids in a process called hydrolysis. Fatty acids produce glycerol which is used by the heart and muscle. Ketone bodies are produced by fatty acid metabolism in starvation or low carb intake. They can also be used by the brain.
  • Muscle. Reduces glucose use, increasing blood glucose.
  • Liver. Reduces glucose storage, increasing blood glucose.
  
  » Gestational Diabetes (Glucose Intolerance of Pregnancy). This is a temporary type of diabetes that affects 3-8% of pregnant women. Hormones produced by the placenta such as estrogen, cortisol, and human placental lactogen (HPL) trigger the insulin resistance. Insulin resistance increases as the placenta grows larger and diabetes occurs after 20 weeks.
• Diabetes (Type 3). Recently, scientists discovered that insulin is produced outside the pancreas. Studies suggest that there are also insulin receptors in the brain and a form of central nervous system diabetes may cause insulin resistance in the brain tissue. A loss or impairment of these tissues shows a strong correlation with Alzheimer's disease.

Milk. Some sources identify milk as one cause that destroys insulin cells.
Caffeine. The caffeine in four cups of coffee increases blood glucose levels by 26% and reduces the effect of diabetes medications.
Noise. Any sound while you are asleep impairs your ability to process sugar by 25%.
Treatment. These four nutrients help fight diabetes. Fiber, soy, unsaturated heart healthy fat and phytonutrients. Eliminate sugars and refined carbohydrates like white bread. Eat complex carbohydrates, low glycemic index foods, high fiber and cinnamon. Eat more beans and vegetables than fruit. Cinnamon helps to regulate blood sugar for type 2 diabetes. It also lowers cholesterol and high blood pressure. Emulin in the rind of grapefruit and some grapes. Make sure the room is completely quiet when you sleep.

Essential Nutrients for Fat Metabolism Nutrient Source Burn fat L-Carnitine Milk, cheese, yogurt, tempeh, soy Choline (Lecithin) Egg yolk, soy, lecithin, banana, flax, lentil, sesame, cauliflower, orange, tomato, barley, corn, potato Omega 3 Walnuts, flaxseed, fish oils Catechins Cocoa, green tea Vitamin C Citrus Burn fat and lower cholesterol B3 Niacin Crimini mushroom, asparagus, spelt, romaine lettuce, spinach, peanut, peas, carrot B7 Biotin Almond, walnut, chard, cooked egg, romaine lettuce B8 Inositol Oats, bran, nuts, raisins, brown rice, banana B12 Nutritional yeast, dairy, meat, liver Increase metabolism Essential Fatty Acids Flax, walnut, tofu, winter squash Iodine Kelp, iodized salt Avoid caffeine, saturated fats

Obesity
A body weight that is 20% over the normal is obese. There are some major causes of obesity that can be controlled by diet and exercise.

• Over Eating. Your stomach is the size of a coffee mug. Eating too much of certain foods, especially fat will increase your weight. Sugar, protein and fat can be saved as fat, but fats provide twice as much calories for the same weight. Eating late at night promotes storage of nutrients as fat. High fat and high carbohydrates causes fat storage. Overeating is sometimes caused by the fact that people do not feel full. Here are a few natural ways to get this feeling.
  • Sunshine. It increases serotonin levels which helps to make you feel full.
  • High Fiber. Eat high fiber foods.
  • Water. Drink water.
  • Snack. Snack on fruit like apples.
• High Fat Diet. If you eat fat you will wear it.
• Low Fat Diet. Fat increases metabolism, so a very low fat unbalanced diet for a long time can slow down metabolism and encourage the storage of fat. The body is fighting starvation.
• Malnutrition. Fat is not burned when there is an inadequate intake of nutrients. Vitamin D, B2, B3 (niacin), B5 (panthothenic acid), B6, B7 (biotin), B12, lipoic acid, inositol, iodine, lycopene, manganese, omega-3 and carnitine are needed to metabolize fat. Carnitine transports fat to the mitochondria and burns fat and forms muscles.
• Lack of Exercise. Exercise burns excess calories and promotes the formation of muscle tissue which burns fat. The brain uses glucose for fuel, while the heart and muscle use fatty acids. Therefore, the best way to burn fat is to use your muscles!
• Lack of Sleep. Increases Ghrelin. Although the experts believe that being awake longer means that people eat more, I believe lack of sleep does something more to cause weight gain or is a symptom of the problem.

  Appetite Stimulants and Supressants Chemical Source Trigger Appetite Stimulants (Weight Gain) Neuropeptide Y Stomach, Intestine Stress Ghrelin Hunger Galanin Neurons Fat Agouti-related protein (AgRP) Hypothalamus Fasting Orexins A and B Hypothalamus Fasting Other: Melanin-concentrating hormone, Growth hormone-releasing hormone, resistin, noradrenaline, opioids, anandamide Appetite Suppressants (Weight Loss) Leptin Fat cells Fat Peptide YY3-36 Stomach, Intestine Protein, calories Cholecystokinin (CCK) Feel full α-MSH Hypothalamus Leptin β-MSH Hypothalamus Feel full Serotonin Hypothalamus Feel full Amylin Pancreas Feel full Insulin Pancreas Carbs Other: Dopamine, glucagon, neurotensin, bombesin, corticotrophin-releasing factor

• Stress and Neuropeptide Y (NPY). A press release on July 2, 2007 describes the role of stress in creating fat through NPY. Diet and exercise did not play a role, only stress. NPY is a neurotransmitter is a chain of 36 amino acids that causes carbohydrate craving, stores food as fat and blocks pain signals to the brain. It attaches itself to fat cells and promotes their growth. It specifically causes abdominal fat and fat in the liver and heart. This fat storage pattern is known as metabolic syndrome which is linked to high cholesterol levels, hypertension, stroke and heart attacks. Food deprivation (low calorie, energy restriction) and low protein diet elevates NPY but carbohydrate or fat restriction seems to have no effect. Nicotine withdrawal increases neuropeptide Y and may explain weight gain in those who stop smoking.
  Peptide YY (PYY_3-36). Acts as the reverse of NPY. It contains 34 amino acids and acts as a food inhibitor. It is released in the intestines and acts on the hypothalamus to supress appetite. More is released with increased calories, especially if the calories are from protein.
  Galanin increases desire for fat and neuropeptide Y causes carbohydrate craving.
• Virus. Human adenovirus 36 and 37. The virus increases the fat content of fat cells.
• Hormones. Changes in the levels of certain hormones will promote the storage of fat.
  • Prolactin. Causes weight gain. It is the hormone that is released with the "mothering" behavior.
  • Insulin. It acts to save fats and it is released by high carbs and simple sugars.
  • Cortisol. Stress increases cortisol which increases abdominal fat.
  • Ghrelin. Lack of sleep increases it and promotes hunger and fat storage.
• Mental Image. Look at your body in the mirror so that your brain has an accurate image of the shape of the exterior. This might help the mind to try to align that image with the image that you would like to be.
  If those who suffer Anorexia Nervosa can have an incorrect mental image of their body, then perhaps you can remind your brain of what your body actually looks like.

Treatment. Exercise, sleep and a change in diet, low fat, good fats, high protein, high fiber and complex carbohydrates. B Vitamins are essential in any weight loss program.

Body Mass Index (BMI)
There is one measurement system that attempts to correlate height and body weight to estimate body fat. On average men have 18% body fat when they are younger to about 33% in old age, while women have a range of 33-50%. Since muscle tissue weighs more than fat, very muscular people tend to have a higher BMI index than they should. But in general, this is an accurate picture of a healthy weight to height ratio. There are three measurements that estimate a healthy body size and unhealthy concentrations of fat.

• Body Mass Index. Weight (kg) / height (m²)
• Waist Circumference. Those who accumulate fat in the stomach tend to be at risk for more problems. People with a BMI of 34 or less can use this measurement to assess additional health risks. Measure the waist. In men a waist size of 40 inches (102 cm) and in women a waist size of 35 inches (90 cm) is unhealthy.
• Waist to Hip Ratio. Measure the waist and divide it by the measurement of the hip. In men a ratio of 80% and in women a ratio of 90% is ideal. Higher ratios mean more fat in the waist.

Athletic, muscular people will have a high BMI because muscle is very dense. The BMI will be misleading. So use the waist circumference and waist to hip ratio to evaluate your health.

Weight		Height
(Inches)		50	53	55	57	60	61	62	63	64	65	66	67	68	69	70	71	72	73	74	76	80
(Meters)		1.27	1.35	1.4	1.45	1.52	1.55	1.57	1.60	1.54	1.65	1.68	1.70	1.72	1.75	1.78	1.80	1.83	1.85	1.88	1.93	2.03
Lbs	Kg	Body Mass Index
50	26.68	16.54	14.72	13.67	12.73	11.49	11.12	10.76	10.42	10.09	9.79	9.50	9.21	8.94	8.69	8.44	8.20	7.98	7.66	7.55	7.16	6.46
60	27.22	16.88	15.02	13.94	12.99	11.72	11.34	10.98	10.63	10.30	9.99	9.69	9.40	9.13	8.86	8.61	8.37	8.14	7.82	7.71	7.31	6.59
70	31.75	19.68	17.52	16.27	15.15	13.67	13.23	12.80	12.40	12.01	11.65	11.30	10.96	10.64	10.34	10.04	9.76	9.49	9.12	8.99	8.52	7.69
80	36.29	22.50	20.03	18.59	17.31	15.62	15.12	14.63	14.18	13.73	13.31	12.91	12.53	12.17	11.81	11.48	11.16	10.85	10.42	10.27	9.74	8.79
90	40.82	25.30	22.53	20.91	19.48	17.57	17.01	16.46	15.95	15.44	14.97	14.53	14.10	13.68	13.29	12.91	12.55	12.20	11.72	11.55	11.00	9.89
100	45.34	28.11	25.02	23.23	21.63	19.52	18.89	18.28	17.71	17.15	16.63	16.14	15.66	15.20	14.76	14.34	13.94	13.55	13.02	12.83	12.20	10.98
110	49.90	30.94	27.54	25.56	23.81	21.48	20.79	20.12	19.49	18.88	18.31	17.76	17.23	16.73	16.24	15.79	15.34	14.92	14.33	14.12	13.40	12.09
120	54.43	33.74	30.04	27.88	25.97	23.43	22.68	21.95	21.26	20.59	19.97	19.37	18.79	18.25	17.72	17.22	16.74	16.27	15.63	15.41	14.60	13.18
130	58.97	36.56	32.45	30.21	28.14	25.39	24.57	23.78	23.04	22.31	21.63	20.99	20.36	19.77	19.20	18.66	18.13	17.63	16.93	16.69	15.80	14.28
140	63.50	39.37	35.04	32.53	30.32	27.35	26.48	25.62	24.82	24.04	23.31	22.61	21.94	21.30	20.68	20.10	19.54	19.00	18.24	17.98	17.10	15.39
150	68.04	42.18	37.55	34.86	32.46	29.29	28.35	27.44	26.58	25.74	24.96	24.21	23.49	22.81	22.15	21.53	20.92	20.34	19.53	19.26	18.30	16.48
160	72.58	44.99	40.06	37.18	34.63	31.24	30.24	29.27	28.35	27.46	26.63	25.83	25.06	24.33	23.63	22.96	22.32	21.70	20.84	20.54	19.50	17.58
170	77.11	47.81	42.56	39.50	36.79	33.19	32.13	31.09	30.12	29.18	28.29	27.44	26.63	25.85	25.10	24.39	23.71	23.05	22.14	21.83	20.70	18.68
180	81.65	50.62	45.06	41.82	38.96	35.15	34.02	32.92	31.89	30.89	29.95	29.06	28.19	27.37	26.58	25.83	25.11	24.41	23.44	23.11	21.90	19.77
190	86.18	53.43	47.56	44.15	41.12	37.10	35.91	34.75	33.66	32.61	31.61	30.67	29.76	28.89	28.05	27.26	26.50	25.76	24.74	24.39	23.10	20.87
200	90.72	56.24	50.07	46.48	43.28	39.05	37.80	36.58	35.44	34.32	33.28	32.28	31.33	30.41	29.53	28.70	27.90	27.12	26.05	25.68	24.30	21.97
210	95.26	59.06	52.57	48.60	45.45	41.00	39.69	38.41	37.21	36.04	34.94	33.90	32.89	31.93	31.01	31.14	29.29	28.48	27.35	26.96	25.60	23.07
220	99.79	61.87	55.07	51.12	47.61	42.96	41.58	40.24	38.98	37.76	36.61	35.51	34.46	33.45	32.48	31.57	30.69	29.83	28.65	28.25	26.80	24.17
230	104.33	64.68	57.58	53.45	49.78	44.91	43.47	42.07	40.75	39.47	38.27	37.13	36.03	34.97	33.96	33.01	32.08	31.19	29.95	29.53	28.00	25.27
240	108.86	67.49	60.08	55.77	51.94	46.86	45.36	43.90	42.52	41.19	39.93	38.74	37.59	36.49	35.44	34.44	33.47	32.54	31.25	30.81	29.20	26.36
250	113.40	70.30	62.58	58/09	54.10	48.82	47.25	45.73	44.30	42.91	41.60	40.36	39.16	38.02	3 .91	35.88	34.87	33.90	32.56	32.10	30.40	27.46
260	117.94	73.12	65.09	60.42	56.27	50.77	49.14	47.56	46.07	44.62	43.26	41.97	40.73	39.54	38.39	37.31	36.27	35.26	33.86	33.38	31.70	28.56
270	122.47	75.93	67.59	62.74	58.43	52.72	51.03	49.38	47.84	46.34	44.93	43.58	42.29	41.06	39.87	38.74	37.66	36.61	35.16	34.66	32.90	29.66
280	127.01	78.74	70.09	65.07	60.60	54.68	52.92	51.21	49.61	48.06	46.59	45.20	43.86	42.58	41.34	40.18	39.06	37.97	36.47	35.95	34.10	30.76
Color key:		Starvation		Underweight			Normal		Overweight			Obese (Class 1)			Obese (Class 2)				Morbid Obesity

Find your approximate height at the top of the chart. Look down that column. The weight is listed on the left. Find the row with your weight. The intersection is your BMI. The white areas in your column show the most healthy weight range for your height.

Lose One Pound per Week (454 g) A goal of one pound per week is a total loss of fifty two pounds per year. This goal is safe, practical and achievable. With a balanced diet you can safely combine moderate calorie restriction and exercise to lose two pounds per week.
Technique Day Week Calorie Minutes Days Loss Restrict Calories 500 - 7 1 Lb 1000 - 7 2 Lb Climb Stairs 1000 30 7 3 Lb 600 30 7 2 Lb 600 30 3 1 Lb Walking 120 30 7 8 oz Jogging 263 30 7 8 oz Swimming 357 30 7 11 oz Cycling 198 30 7 6 oz Low Impact Aerobics 240 30 7 8 oz 240 30 4 4 oz
Walking
Walking is the best exercise. Except for shoes that cushion your feet, it requires no special equipment and does not injure the body as jogging, running and jumping rope does. In addition, walking upstairs or uphill greatly increases the amount of calories burned. Walking outside also gives you the opportunity to expose yourself to sunlight and get your Vitamin D and fresh air.
Calories Burned by Walking Steps /Minute MPH (kph) Calories Hours /Pound 10 minutes 70 2 (3.2) 26 26 105 3 (4.8) 42 16 140 4 (6.4) 61 11 Upstairs 202 3.3 * The last column is the total hours to burn 4000 calories (1 Lb of fat). For every extra pound of muscle, the body burns an additional 50 calories. Regular weight training increases basal metabolic rate by 15%. Train with weights 3 times per week for 20 minutes. 1 pound of fat (454 g) = 4000 calories You must exercise continuously for over 20 minutes to begin burning fat Daily Food Substitution Eat This Not This Calories Saved Pound /Year Water Soda 140 17 Med Baked Potato Small Fries 110 11 - 5 tsp sugar 25 2.25 Every 100 calories saved per day is 10 lbs/year

Weight Loss
Restricting calories is a faster method of weight loss than exercise, but you must eat a balanced diet or fat will not be burned. However, exercise has added benefits such as building muscle which burns more fat and tones the muscles to give you a better appearance. With a healthy vegetarian diet, you can have all your recommended daily intake of protein, vitamins and minerals and still control the amount of fats and carbohydrates.

Steps To Lose Weight :

• Find your estimated energy requirements (EER). This is the amount of calories that you need. It is higher for overweight people so use the EER for your ideal weight if your extra weight is mostly fat and not muscle.
• Restrict calories by limiting fats and refined carbohydrates. These methods will make you lose one pound per week.
  • Calories. Restrict calories by 500 less than your EER.
  • Exercise. Walk up the stairs thirty minutes each day.
• Aerobic exercise at least thirty minutes per day.
• If you are hungry drink water, suck on ice or eat fruit.
• Eat breakfast. Eating larger meals later may cause it to be stored as fat. Do not eat after 8:00 PM.
• Increase metabolism. In addition to exercise, you can do simple things to increase your metabolism.
  • Spicy Foods. Chili, pepper and green tea. They raise metabolism by up to 50% for three hours.
  • Green Tea. 3 cups a day raises metabolism by 4%.
  • Build Muscle. Every pound of muscle burns 50 extra calories.
  • Move. Increase the amount of movement while sitting. Fidget, stretch, clench muscles.
  • Six Small Meals. Eat smaller meals more often.
  • Foods. Always eat protein and fats with carbohydrates.
• Sleep seven to eight hours.
• Substitute a food item for one with lower calorie.
• Grapefruit. Half three times a day loses 3.6 pounds over 12 weeks.

The Thermogenic Effect: The body uses calories to burn food, but each type of food uses different percentages of their calories for digestion. On average, the thermic effect of food (TEF) is 6-10%. Specifically, it varies with the composition of the meal because the effect is different for each type of food.

• Protein Foods. 30% is used for digestion.
• Complex and Fibrous Carbohydrates. 20% of fruit and vegetables is used for digestion.
• Fats and Refined Carbohydrates. 3% is used for digestion.

Negative Calories: The process of metabolism uses energy for chewing, swallowing, peristalsis, production of gastric juices, warming food, transporting, and storing. Some have used the thermic effect of this process to propose that some foods have less energy than the calories it takes to digest and absorb their nutrients. This produces a net negative calorie defecit.
There is no scientific data to support this. Foods that have the negative calorie effect are high in fiber (fibrous complex carbohydrates).
Chewing only uses 12 calories per hour. You should chew about 10-20 times or 30-60 seconds.

Glycemic Index Values (GI) and Negative Calorie Foods
Vegetable GI Amount  Carbs (g)  Fiber (g) Calories Food Burned Garlic 10 1 clove .99 .1 4 ? Onion 10 ¼ cup 4.04 .37 17 ? Green Cabbage 10 1 cup 3.35 3.8 34 ? Asparagus 15 1 cup 3.46 2.9 32 ? Broccoli, raw 15 1 cup 6.04 2.4 31 99 Cauliflower 15 ½ cup 2.55 1.7 60 ? Lettuce 15 1 cup 1.63 .6 8 ? Artichoke 15 1 13.42 6.5 60 ? Spinach, raw 15 1 cup 1.09 .7 7 ? Celery 15 1 cup 3 1.6 14 266 Chicory - 1 cup 1.4 1.2 6.7 ? Kohlrabi - 1 cup 8.04 4.9 36.5 ? Rhubarb - 1 cup 5.5 2.2 25.6 ? Chili Pepper 15 1 4.26 .7 18 ? Tomato 15 1 cup 5.83 1.32 27 ? Zucchini 15 1 cup 7.07 2.5 29 ? Cucumber 15 1 cup 3.98 .6 16 ? Eggplant (Aubergine) 15 1 cup 8.65 2.5 35 ? Green Beans 15 1 cup 9.85 4 44 ? Peas 22 ½ cup 11.41 4.4 63 ? Brussels Sprout 29 1 cup 5.54 2 50 75 Leek 32 ¼ cup 1.98 .3 8 ? Kale 32 1 cup 7.32 2.6 37 ? Garden cress 32 1 cup 2.7 .5 16 ? Radish 32 1 cup 4.2 1.85 23 ? Carrot 39 1 cup 12.27 3.6 53 ? Beet 69 ½ cup 8.47 1.7 37 ? Turnip 70 1 cup 4.7 2.9 34.2 ? Pumpkin 75 1 cup 12.01 2.7 49 ? Mashed Potato 86 1 36.89 3.8 161 ?	Fruit GI Amount  Carbs (g)  Fiber (g) Calories Food Burned Apricot 20 1 3.89 .7 17 ? Cherry 22 1 cup 12.55 1.6 52 ? Peach 30 1 9.35 1.5 39 ? Apple 38 1 29.28 5 65 100 Plum 39 1 7.54 .9 30 ? Damson plum 39 1 8.6 1 36 ? Nectarine 42 1 14.34 2.2 60 ? Grapefruit 25 ½ 10.34 1.4 41 ? Mandarin Orange 35 1 14.39 3 59 ? Clementine 35 1 8.9 1.2 35 ? Tangerine 42 1 11.2 1.5 45 ? Kumquat - 1 3.1 1.25 12 ? Lemon - 1 5.41 0 17 ? Lime - 1 3.2 .1 8 ? Strawberry 40 1 cup 11.67 3 49 ? Cranberry 40 1 cup 11.59 4.4 44 ? Raspberry 40 1 cup 14.69 8 65 ? Blackberry 40 1 cup 13.84 7.6 62 ? Blackcurrant - 1 cup 17.2 - 71 ? Guava - 1 7.87 3 37 ? Mango 56 1 35.19 3.7 135 ? Papaya 58 1 cup 13.73 2.5 55 ? Pineapple 66 1 slice 10.61 1.2 41 ? Prune 64 1 cup 69.64 7.7 265 ? Canteloupe 65 1 cup 12.74 1.4 53 ? Honeydew Melon 65 1 cup 15.45 1.3 61 ? Watermelon 103 1 cup 11.47 .7 61 ? The secret to this diet is not negative calories, but actually low calories, low glycemic index (GI) and high fiber.
Glycemic Index. Low: < 55 Medium: 55-70 High: > 70

The only negative calorie food is cold water. Water has zero calories and it takes energy to warm it and then to digest it. So drink a lot of cold water.

Fat Loss: Weight loss does not mean fat loss because you could be losing muscle. The best method to lose fat responsibly is to incorporate exercise into your balanced diet and daily routine. Three factors affect energy usage, Basal metabolic rate (60-70%), thermal effect of activity or exercise and the after burner effect (20-30%) and thermic effect of food (10%). BMR is affected by age (decreases 1-2% per decade), amount of fat free mass (muscle), gender and exercise.
Fat is stored in specific areas on the body and they are also lost in a specific pattern that is different for each sex. This pattern is not affected by diet or exercise. So you cannot melt away fat in one specific area by either diet or exercise.

• Men. Fat is reduced in this order: face, arms and legs, upper torso, chest, upper thighs and buttocks and finally the abdomen.
• Women. Fat is reduced in this order: face, arms and legs, upper torso, chest, breasts, abdomen, upper thighs, hips and buttocks.

Fat		Pancreas	Insulin	Fat Cells	Triglycerides		Fat	Fatty Acids Ketone Bodies Glycerol		Heart and Skeletal Muscles
High Glucose
				Liver	Fatty Acids
Excess Amino Acids					Glucose (95% fat) Glycogen (5% stored)	-		Ketone bodies		Brain
			Glucagon				Normal Glucose			Brain Red blood cells
Low Glucose
Exercise				Muscle

Glucose is the emergency energy source used by the body and the exclusive source for the brain. But 70% of the energy source comes from triglycerides! While glucose, proteins and fats are easily stored as fat, fat is not easily converted back to glucose. To burn fat we must use the organs that burn fat. That is muscle. So far, there are only two ways to force the use of fat.

• Aerobic Exercise. Fat is metabolized by the skeletal muscles and the heart. Therefore you must exercise to lose fat. Normally, in the first 10 to 20 minutes of exercise only glucose and the stored glycogen are used. Only after glycogen is depleted does the body begin to use fat. Therefore you must exercise continuously for over 20 minutes before you will begin to burn fat.
• Starvation. The only other way to use fat for energy is under starvation. But eventually, the body will try to spare fat and begin to use up muscle tissue and slow down metabolism.

Weight Loss Plans: Diet plans are based on many different theories about the causes of weight gain. The general trend is to recommend low carbohydrate, low fat, low calories and high protein.

Diet Comparisons Diet Fat Protein Carb Fiber Feature Normal <30% 10-20% 50-60% 25-35g Exercise Fat Loss 15% 30% 55% High Low cal, exercise Maintenance 24% 20% 56% High High Fat, High Protein 60% 30% 10% Low Low Carb » Atkins 60% 35% 5% Low Low Carb » Zone 30% 30% 40% Low Low GI » Mediterranean 33% 19% 50% High Good fat » Dukan Low High Low High Oat bran, water Moderate Fat 25% 15% 60% - - » Deal-A-Meal 20% 20% 60% - Low calorie » Weight Watchers Low Normal Low - » Jenny Craig Low Normal Low - » Scarsdale Moderate High Low - » Nutrisystem Low High Low High Low Glycemic Index (Insulin Control) » South Beach *Low High *Low High » Sugar Busters Low Normal Low High » Carb Lovers Low Normal High High CarbStar » O2 Diet Low Normal Low High ORAC Low Fat 13% 16% 70% High Exercise » Ornish 10% 15% 75% High Heart Healthy » Pritikin 10% Normal High High *Low Carbs: Choose Good Carbs. High fiber, low glycemic index, high in good fats. *Low Fats: Choose Good Fats. Monounsaturated, polyunsaturated, omega-3 fatty acids