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"Resources" link below contains many articles, books & links that may be of interest

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Nutritional Food Guide

Books

1. Prescription for Nutritional Healing - Balch & Balch

2. Fats that Heal, Fats that Kill - Udo Erasmus

.com US$ Prescription for Nutritional Healing: The A-to-Z Guide to Supplements

                 Fats That Heal, Fats That Kill: Complete Guide to Fats, Oils & Cholesterol

.co.uk GBP Prescription for Nutritional Healing: The A-Z of Supplements

                     Fats That Heal, Fats That Kill

Explanation of Amazon links & Shipping rates is near bottom of this page

    Generally organic & naturally fed food is probably safer for us as there is care taken to avoid pesticides, preservatives, additives, chemicals, & growth hormones. The concern here is that it all adds up to a "chemical soup" in our bodies, which we really don�t know the long term combined effects of (weakened immune system, cancer, etc.).

    Balch & Balch (Nutritional Healing) recommend eating vegetables & fruit raw as much as possible, or steam them lightly just until slightly tender, as all enzymes & most vitamins are usually destroyed in cooking. They also recommend using frozen (up to 12 months), not canned or boxed, vegetables & staying away from processed foods (additives & nutrient loss).

    Udo Erasmus (Fats that Heal, Fats that Kill, page 411) says that every atom within our body is replaced within 24 months. He claims that 2 years of healthy eating will give us a completely new body (within the limits set by our genetic endowment, etc.).

    Year round organic vegetables & fruit can be found in some Zehrs, Fortinos & Commissos (probably others too) as well as at a few places that will deliver to your home or to a drop off point (they deliver to cities beyond the city they are based in):

1.    Pfennings, Waterloo 519-725-4282 www.pfenningsorganic.com/store
2.    Alternatives, Oakville 905-844-2375 altfood@total.net
3.    Wow Foods, Orangeville 519-938-9380 www.mywowbox.com
4.    Food Share, Web Site lists cities
5.    Devon Acres Farm, Brantford 519-752-3980

    Natural fed meat & poultry can be found at some of the above places as well as at a few suppliers you can go directly to:

1.    Faul Family Farms, Cambridge 519-632-7678 faulseea@aol.com
2.    Rowe Farm Meats Guelph 519-822-8794 rowe_farm_meats@on.aibn.com

    Our drinking water may also sometimes be of concern because of additives. This may be so both in some town & city treated water & in some country wells because of farm chemical run-off. Water can be filtered with Distilling or Reverse Osmosis units that can be purchased at different places. There is some question though, as to whether distilled water bleaches needed chemicals out of the body ??? Distilled or Reverse osmosis water can also be purchased fairly reasonably at some of the above places.

    The Reader�s Digest Live Longer Cookbook (1992) outlines a number of things about foods that are worth paying attention to:

    Amino Acids (protein) are needed for growth, tissue repair, the immune system, producing neurotransmitters in the brain, affecting mood & the ability to fall asleep. Protein should be from 10-20% of our daily calories. A daily 3 ounce serving of lean meat supplies adequate protein.

    High animal fat foods such as meat, dairy & eggs provide all the essential amino acids that we need. The problem here is that saturated fat & cholesterol in animal products are implicated in a number of chronic degenerative diseases, heart disease, diabetes & certain types of cancer.

    Red meat does not necessarily contain the most protein. Skim milk/yogurt, fish, shellfish & skinned poultry are good substitutes. Plant proteins can be enhanced by combining them with a small amount of high quality protein such as meat, dairy, egg, fish, shellfish or poultry. Another way is to combine 2 or more complementary plant proteins to form a complete protein that is the equivalent of an animal product. The rule of thumb is to combine a legume (seed pods such as pea, bean, lentil, peanut) with a grain, seed or nut (rice, pasta, bread, corn, almonds, sesame seeds, etc.).

    Simple carbohydrates (sugars) are found principally in fruits. They give a burst of energy that burns off as quickly as it came. Complex carbohydrates (starch) convert more slowly into glucose so they provide a steadier flow of energy over a longer period of time (pasta, whole wheat bread, vegetables & legumes). Insufficient carbohydrates when dieting is dangerous as the body is then forced to make glucose out of protein & fat. This produces ketones which can cause nausea, fatigue or headaches & the kidneys must work overtime to remove the ketones. 50-60% of daily calories should come from complex carbohydrates.

    Fat aids in absorbing the fat soluble vitamins A,D,E & K, helps maintain cell membranes & is used in the production of certain hormones. Most vegetable fats are mainly unsaturated & most animal fats are primarily saturated. Saturated fats remain solid whereas unsaturated fats become liquid at room temperature (with the exception of coconut & palm oils). Saturated fats promote the buildup of cholesterol (plaque) in artery walls thus clogging them. Saturated fat should be less than 10% of our daily calories. Broil, roast, steam or poach food instead of frying.

    The process of making vegetable oil more saturated or solid at room temperature (hydrogenation) alters the chemical structure & turns it into a hybrid called trans-fat. Like saturated fat, trans-fat can raise the LDL (bad cholesterol) in the blood. Margarine & vegetable shortening are 2 examples of this.

    The body manufactures all the cholesterol it needs. Some peoples bodies are unable to shut off the internal production of cholesterol after a meal high in dietary cholesterol. Foods high in saturated fat (egg yolk, cream & liver) seem to stimulate the bodies own production of cholesterol. Coconut & palm oils, & cocoa butter (in commercial baked products & whipped toppings) can also elevate blood cholesterol levels. High cholesterol levels are linked to heart disease. We should eat no more than 3 egg yolks per week & limit our organ meats.

    Anyone over 20 should have a test to determine the ratio of HDL�s (good cholesterol) to LDL�s (bad) once every 3-5 years. A diet high in fiber helps to lower LDL & regular exercise is effective in raising HDL.

    Polyunsaturated fatty acids (omega 3), present in cold water fish, can help reduce the incidence of stroke, heart disease & certain types of cancer. We should eat fish at least twice a week. Improved tests show that shellfish are lower in cholesterol than previously thought. They contain a substance similar to cholesterol but it does not affect blood cholesterol levels.

    Fiber is any part of an edible plant that cannot be digested. Fiber softens stools & speeds its elimination. Studies show that it may reduce cholesterol. High fiber foods are filling & generally lessen the appetite for foods high in fat. 20-30 grams a day are recommended.

    Whole unprocessed foods have more fiber. When increasing fiber, also increase your intake of fluids. Studies have shown that societies with high fiber diets have lower rates of colon cancer. Some researchers believe that fiber may lower cholesterol by binding with it & removing it in the process of elimination. This is more pronounced when there is a high intake of soluble fiber from pectins (fruit), vegetables, legumes, oat bran & guar gum.

    Excess salt (sodium) in our diet leads to a build up of water around body tissues causing painful swelling or edema. It can also draw more water into the blood, thereby increasing the volume & causing blood pressure to rise & the heart to work harder. The kidneys, which are responsible for excreting excess sodium, also become overworked. In the 10-15% of the population who are salt sensitive, the kidneys fail to excrete excess sodium & it builds up. Excess salt may be a contributing factor to high blood pressure (hypertension). Reducing salt intake often helps in correcting hypertension.

    Sodium is present naturally in most foods (higher in beets, celery, turnips & milk). Salt can be limited by cutting out salty snacks, potato chips, pretzels & pickled foods and limiting the consumption of cheeses, cured meats (ham & corned beef) & processed foods (read the label carefully).

    The body loses about 3 quarts of water a day. Some is replenished by eating fruits & vegetables but we should also be drinking 6-8 8 ounce glasses per day. Caffeinated & alcoholic beverages act as diuretics removing fluids from the body so they trigger the need for additional water as does highly salted foods, exercise & weight loss dieting (the process of burning off fat demands a great deal of fluid).

    Being overweight, drinking to excess, eating nitrates in cured meats such as bacon & the smoke in smoked fish, ham & sausage all may contribute to the development of certain cancers. Research has found that fruits & vegetables high in beta carotene (deep orange & green, yellow) such as carrots, collard greens, spinach, kale, apricots, cantaloupe & winter squash as well as members of the cabbage family (broccoli, cabbage, brussel sprouts & cauliflower) help to prevent certain types of cancer.

    Health Canada�s Food Guide recommends eating per day : 5-12 servings of grain products; 5-10 servings of vegetables & fruit; 2-3 servings of meat, poultry, fish, eggs, beans, tofu or peanut butter; & 2-4 servings of milk products. The numerical range in the servings varies depending on age, gender, body size, activity level, pregnancy or lactating, with younger children being in the lower range, male teenagers being in the higher range & most others being somewhere in between.

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