December 14th, 2011
8 Chapters of Good Nutrition: 5 Macro nutrients 1. Protein, 2. Fat, 3. carbohydrates, 4. Fiber, 5. Water, Vitamins, Minerals, and trace nutrients.
FIRST Need: PROTEINS: 120 grams per day! Like Wey protein, or egg protein, bean protein, pea protein, rice protein, brasil nut protein, hemp seed protein. If you want to lose weight, protein is your best friend, amino acids like triptofan, glutomin, etc. If your brain finds none of these in your blood, it will go in survival mode tell you to go find FOOD! You start craving sugar and store it in your gut or behind, as the brain needs sugar
SECOND Need: EFA GOOD FATS: Essential Fatty Acids like Omega 3 and Omega 6 (Omega 9), that are needed to make your master hormones.
Omega 3 FROM: Flaxseed oil (flaxseed oil has the highest linolenic content of any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.), canola oil (cold-pressed and unrefined), soybean oil, wheat germ oil, salmon, mackerel, sardines, anchovies, albacore tuna, and others.
• One tablespoon per day of flaxseed oil should provide the recommended daily adult portion of linolenic acid, although “time-released” effects of consuming nuts and other linolenic-rich foods is being studied, and considered more beneficial than a once-daily oil intake.
• Flaxseed oil used for dietary supplementation should be kept in the refrigerator or freezer, and purchased from a supplier who refrigerates the liquid as well.
• Canola oil is often used as a cheaper alternative to the healthier virgin olive and grapeseed oils. Although Canola has at least some linolenic content, supermarket varieties of canola oil are often refined and processed with chemicals and heat, which destroy much of its linolenic acid. Cold-pressed, unrefined Canola oil is a healthier type of Canola (sometimes pricier than virgin olive oil), and found primarily in health food stores and specialty markets. The word “canola” is derived from “Canadian oil”, as Canola was developed in Canada from the rape plant. Rape is a plant in the mustard family, and its rapeseed oil has at times been illegally blended with olive oil, particularly in Europe, to cheapen olive oil production costs. Although rapeseed oil is high in linolenic acid, it can make humans seriously ill if enough is consumed, and olive oil cheapened with rapeseed oil has a history of severely sickening its consumers. (Every feel itchy after eating commercial brands of peanut butter? Check the label — it probably contains rapeseed oil.) Canola was developed to eliminate chemicals toxic to humans in rapeseed oil, thus creating an inexpensive oil with linolenic acid. Unlike olive and flaxseed oil, both known to the ancients and used as mankind evolved, Canola is a recent oil, and its long-term effects on humans are not yet known.
• Omega 6 from: Flaxseed oil, flaxseeds, flaxseed meal, hempseed oil, hempseeds, grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds (raw), olive oil, olives, borage oil, evening primrose oil, black currant seed oil, chestnut oil, chicken,
Corn, safflower, sunflower, soybean, and cottonseed oils are also sources of linoleic acid, but are refined and may be nutrient-deficient as sold in stores.
Omega 9 FROM: Olive oil (extra virgin or virgin), olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia nuts, etc.
THIRD Need: CARBO HYDRATES: FROM VEGETABLES, always mixed with oil. Emphasize bitter vegetables that can be lightly steamed to make them taste better.
And veggie juices! Cabbages and Cabb juice is medicinal amazing stuff. Cauliflower, Broccoli,
• High heat, light, and oxygen destroy EFAs, so when consuming foods for their EFA content, try to avoid cooked or heated forms. For example, raw nuts are a better source than roasted nuts. Don’t use flaxseed oil for cooking, and never re-use any type of oil.
• Replace hydrogenated fats (like margarine), cholesterol-based fats (butter/dairy products), and poly-saturated fats (common cooking oils) with healthy EFA-based fats when possible. For example, instead of margarine or butter on your warm (not hot) vegetables, use flaxseed and/or extra virgin olive oils with salt. (This tastes similar to margarine, as margarine is just hydrogenated oil with salt.)
• Sprinkling flaxseed meal on vegetables adds a slightly nutty taste. Whole flaxseeds are usually passed through the intestine, absorbing water only and not yielding much oil. Also, it’s best not to use huge amounts of flaxseed in its meal (ground seed) form, as it contains phytoestrogens. The oil is much lower in phytoestrogens.
• In many recipes calling for vegetable shortening, replacing the shortening with half as much virgin olive oil, and a very small pinch of extra salt, often yields similar results.
• Adding flaxseed and/or virgin olive oil to salads instead of supermarket salad oil is another healthy change.
• Replace oily snack foods, like potato chips and corn chips, with nuts and seeds.
• Extra virgin olive oil or grapeseed oil are best to use for cooking oil, as they withstand high heat well.