I like to read. About once each year I read a book that is about nutrition. I like some good suspense/action novels, and I throw in a few business management books too. I am almost done with If It’s Not Food, Don’t Eat It! by Kelly Hayford, CNC. It was recommended to me to by Minda Coombs, a nutrition consultant in here in Camas–www.eatwellbewell.net
This book is pretty heavy on how “pseudofoods”, or “Frankenfoods” are the cause of all chronic disease. As expected, the author goes on and on about how natural, organic, and whole food will have a huge impact on nearly all health conditions. And much of the food industry is a domestic weapon of mass destruction dooming us to an early demise. I feel like I finally got to the proverbial meat of the book (around page 213), so I wanted to share the best tips I came across. If this interests you, please feel free to read the whole book–these are just the kernels I have digested. (Did you notice all of the food puns I am harvesting?)
- Drink half your body weight in ounces per day (no surprise here), drink filtered, room temperature water.
- Eat fruits alone and on an empty stomach so that it does not get a chance to mess with your blood sugar and you can digest it better.
- Vegetables are the only food that are safe to eat in nearly unlimited amounts.
- Try to eat six different vegetables each day–preferably of different colors.
- Simple carbohydrates like white flour and sugar are fast releasing cause your energy to spike, then drop dramatically. Complex carbs like whole grains, yams, and squash are slow releasing, provide sustained energy.
- Limit meat to 1-3 servings per week (I am not sure how I feel about this one). Cook meat at low temperatures to preserve the nutritional value.
- The best oil is virgin coconut oil. Flaxseed oil is good, but you can’t cook with it.
- Allow 2-3 hours between meals or snacks, and don’t eat for 2-3 hours before bed.
- Don’t drink beverages with food, instead drink 15-30 minutes before a meal, and 30-60 minutes after. This may aid in digestion because saliva and enzymes can be diluted, which can impede proper digestion.
- “Chew your juices and drink your food” meaning slosh juices around so that they mix with saliva, and chew solids until they are completely indistinguishable. This will make the nutrients more available to your body.
- Eat protiens and starches at separate meals to aid in digestion.
- Eat light in the morning, biggest at noon, and nothing after 7PM.
- Eating certain fresh vegetables twice a day, instead of twice a week, can cut the risk of lung cancer by 75%, even in smokers.
- Some studies now show that eggs do not in fact raise LDL (aka ‘bad’) cholesterol.
- Soak nuts overnight (beans too) for easier digestion.
- Eating the same foods over and over can tax the system and deplete enzyme stores, which is how food intolerances can develop
- The most common food intolerances are wheat, dairy, soy, and (darn it) sugar.
- The gluten in wheat makes it sticky, which makes it hard for the body to digest.
- Dairy products are not that great a source of calcium. It is just clever advertising by the “dark side”.
- Soy contains a protein enzyme inhibitor which prevents many nutrients from being properly digested. (The last nutrition book I read talked about how soy is nature’s perfect food, with nearly all of the essential nutrients, in the right proportions. If you look long enough I believe you can find an expert on any view you like.)
- Fermented soy (miso, tempeh, soy sauce) is less likely to cause an allergic response than soy isolates, soybean oil, and pretty much every form of soy that we like to eat.
There is more yet, as I have not finished the book. But there is plenty there for you to “digest” for now. Any thoughts or comments?
My favorite quote from the book: ”The road to good health is paved with good intestines”
There are several things you can do to keep from getting the flu (and H1N1) this year that don’t involve sharp pointy objects and skin punctures. Even if you have already had the shot, these suggestions will only help.
The primary portals of entry for a virus are the nostrils and mouth/throat. It’s almost impossible to not come into contact with H1N1 in spite of all precautions. The real problem is proliferation. Many viruses need 2-3 days to multiply in the throat, so one key to prevention is to eliminate the opportunity for proliferation to occur.
Here are a few suggestions:
1. Wash your hands frequently (hopefully this is not the first time you heard this one).
2. “Hands off the Face” don’t touch any part of your face except when absolutely necessary
3. Gargle twice a day with warm salt water (Listerine works too). This washes the offending viruses right out, eliminating their chance to proliferate.
2. “Hands off the Face” don’t touch any part of your face except when absolutely necessary
3. Gargle twice a day with warm salt water (Listerine works too). This washes the offending viruses right out, eliminating their chance to proliferate.
4. Clean out your nostrils regularly with warm salt water. A Neti Pot is best, but a good nose blow followed by a Q-tip swipe is better than nothing. Dip the Q-tip in warm salt water first.
5. Boost immunity with more Vitamin C. Zinc helps your body absorb it too.
6. Drink lots of liquids, preferably warm. This washes proliferating H1N1 from the throat down into the stomach where it cannot survive.
5. Boost immunity with more Vitamin C. Zinc helps your body absorb it too.
6. Drink lots of liquids, preferably warm. This washes proliferating H1N1 from the throat down into the stomach where it cannot survive.
7. Vitamin D is growing in popularity as a way to prevent flu. Current medical research has identified a correlation between seasonal Vitamin D levels and influenza. The more sun, the less illness. The less sun, the more flu. There are different kinds and dosage recommendations vary, so do a little research before jumping in.
8. A healthly nervous system is necessary for the immune system to effectively do its job. Chiropractors are experts at adjusting the spine to make sure the nerves can do their jobs. Get checked a few extra times by your chiropractor during the flu season.
