Sun is the energy source for all living organisms on our planet. All food on earth is a derivative of the captured sunlight through photosynthesis. Vegetarian plant based diets consist of a direct consumption of this captured energy. This energy is the reason we eat. You won’t find a great abundance in decaying flesh pumped up with hormones and pesticides, nor in genetically altered franken-foods or food additives.. It comes from the sun and feeds the world over and over again…
Eating Raw foods has great energy life-force nutrition within the plant based whole food diet. However this is not the end all is all, as it is okay to balance cooked foods, and other balanced foods into the weekly diet. Everything in moderation even the healthiest steps one takes. Remember we live in a negative world with lots of chemicals and preservatives and toxins blowing around in the skies, in the public water supply, and not everyone you come in contact with carries clean wholesome diets. Eating negatively is also needed to be of balance in the negative system which we live. Of course health is more than just food choices.. it comes first in the mind, the thoughts, the will, the control over emotions… it comes in breathing, meditation, gracious prayer and intent to do the Will of Good… it is mindful awareness in what you put in your mouth, the energy under your shell and everything that is you…
The health benefits associated with eating more vegetables and fruits and less meat are indisputably clear, vegan nutrition is a commonly discussed concern. In general, vegans consume less saturated fats, cholesterol and animal protein than people on an average American diet, and they consume higher levels of fiber, magnesium, folate, vitamins C and E, carotenoids and phytochemicals. More specifically, studies have shown a positive link between eating a vegan diet and a reduced risk for chronic diseases such as diabetes, obesity, hypertension, coronary artery disease and some types of cancer. The American Dietetic Association (ADA) affirms that, “appropriately planned vegan diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases.” The ADA goes on to say that “Well-planned vegan and vegetarian diets are appropriate for all stages of the life-cycle including during pregnancy, lactation, infancy, childhood, and adolescence.”
It is especially important for vegetarians/vegans to avoid excessive amounts of junk food since a “refined food” vegan diet can be potentially dangerous with its extremely low nutrient levels. Also, be sure to consume enough calories. This can be a challenge for some vegans due to under-eating or excessive fiber in the diet. While fiber is beneficial, excessive amounts can interfere with mineral absorption. Take care not to combine supplements with high-fiber foods.
Most people require about 8 grams of protein a day. Although it is commonly thought otherwise, protein-combining to obtain needed amino acids — such as eating beans with rice — is not necessary if a variety of plant foods is consumed over the course of a day. Include a wide variety of protein-rich foods in the daily diet such as legumes, soy products such as tempeh, tofu, and moderate soy-based foods, grains, nuts and seeds. Legumes are an important source of lysine, the indispensable amino acid that can be deficient in a vegan diet.
Consume a wide variety of iron-rich foods on a daily basis, including:o Legumes, especially chickpeas, adzuki beans, lentils and kidney beanso Nuts and Seeds, most notably cashews, almonds, pumpkin seeds, sunflower seeds and tahinio Whole and enriched grains such as quinoao Vegetables, particularly dark and leafy greenso Dried fruits. Increase iron absorption by eating iron-rich foods along with foods high in vitamin C and other organic acids which can more than triple absorption rates. Using cast iron cookware also helps increase absorption. Decrease inhibitors of iron absorption in the diet, especially when consuming iron-rich foods. These include phytates found in wheat bran and soy, and tannins in tea, coffee and chocolate.
Eat a variety of zinc-rich foods every day including: legumes (adzuki, navy beans and split peas), nuts and seeds (pumpkin seeds, sunflower seeds and cashews), whole grains and wheat germ. Minimize inhibitors of zinc absorption by avoiding calcium supplements or eating calcium-rich foods in combination with foods high in zinc or high phytate foods.
Iodine is an essential mineral required for good thyroid function. Too little or too much iodine in the diet can lead to hypothyroidism, a precursor to disease. Vegetarians and vegans generally consume less iodine than the general population, but this varies depending on their intake of supplements, iodized salt, and seaweeds. Vegans who do not consume iodized salt may be at risk for iodine deficiency. 1/2 teaspoon of iodized salt or 1/10 teaspoon of kelp powder or added seaweeds throughout the day are recommended.
ESSENTIAL FATTY ACIDS
Essential fatty acids are aptly named because they are truly essential to health. Since the body does not manufacture them, they must be obtained from the diet. Omega-3’s are one class of essential fatty acids. High omega-6/omega-3 ratio promotes inflammation and other imbalances that can lead to disease. Avoid trans-fats present in hydrogenated or partially hydrogenated oils as well as excessive amounts of alcohol, both of which inhibit the enzymes that help produce EPA and DHA. Make olive oil, canola oil and high oleic safflower oil, the primary fats in the diet. Decrease your intake of vegetable oils containing omega-6, including products like salad dressings, mayonnaise, cookies and snack foods. Read the ingredient list on product labels to determine if omega-6 fatty acids are present. Eat flex seeds, hemp seeds, pumpkin seeds, walnuts, & flaxseed oil to obtain all the needed omega-3’s for the day.
A bacteria found in the soil, B12 is easiest to obtain through fortified foods. Eat B12 fortified foods, including fortified cereals and non-dairy milk beverages like Hemp, or Almond Milk, nutritional yeast and fermented soy products. Aim for at least 3 mcg of B12 in 2 or more meals. Absorption is best when small amounts of B12 are consumed at frequent intervals. Take vitamin B12 supplements at levels of 10 mcg per day. All people over the age of 50 should supplement with B12 because the body’s ability to extract B12 from food sources declines with age.
Calcium is essential for overall body health, helping to ensure proper muscle and nerve function as well as strong bones and teeth. Although dairy has long been touted as the best source of calcium, some low-oxylate greens such as broccoli, kale, collards, okra and Chinese greens actually deliver a more bio-available calcium than milk can provide. Plant foods also have the added benefit of supplying vitamins and minerals that contribute to bone health, such as vitamins C and K, folate, magnesium, potassium, and boron.
Calcium levels can be negatively affected by other dietary factors such as high sodium consumption, too much or too little protein, caffeine and soft drinks with phosphoric acid, so be sure to be aware of these, as well. Eat phytate-containing and oxalate-containing foods such as spinach, Swiss chard, beets and beet greens, and rhubarb at different times than calcium-rich foods.
This list of super foods is arranged alphabetically, not in order of importance.
Berries are packed with antioxidants and phytoflavinoids which help protect the cells in our bodies from diseases like cancer. They are also an excellent source of Vitamin C and soluble fiber.
Broccoli (and other cruciferous vegetables like cauliflower and cabbage) helps fight cancer, especially affecting the breast, colon and lung. It boosts the immune system.
The citrus bioflavanoids in oranges, lemons, limes and grapefruit have anti-cancer
New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure. It’s recommended that you look for chocolate with 60% or higher cocoa content; the darker, the better. In addition, the darker it is, the lower the fat and sugar content. Now that’s our kind of health food!
Numerous studies have shown that garlic can lower blood pressure and decrease LDL cholesterol (the “bad” one) while increasing the good HDL cholesterol.
Walnuts are an excellent source of omega-3 fatty acids that protect us against heart disease. Almonds can also help lower LDL cholesterol levels.
Oats help reduce cholesterol. Oats are also an excellent grain for diabetics as they have less impact on blood sugar levels than some other grains.
A study reported in The Journal of the American Medical Association (2003) showed that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as statins, the most widely prescribed cholesterol medicine. Look for tofu, soy milk, or edamame.
Spinach’s secret weapon, lutein, makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration, the primary cause of preventable blindness in the elderly.
Tomatoes contain high levels of lycopene, a powerful antioxidant that helps to protect against cancer, particular cancer of the prostate.
ALKALINE / ACIDIC FOODS
To maintain healthy diet, it should consist of 60% alkaline foods i.e. alkaline forming foods and 40% acid forming foods. To restore health, the diet should consist of 80% alkaline forming foods and 20% acid forming foods.
Generally, alkaline foods (alkaline forming foods) include: most fruits, green vegetables, peas, beans, lentils, spices, herbs and seasonings, and seeds and nuts.
Generally, acid forming foods include: meat, fish, poultry, dairy, eggs, grains, and legumes.
Ranked Foods:Alkaline Foods to Acidic Foods
Highly Alkaline Forming Foods
Lemons, limes, watermelon, Cantaloupe, Baking soda, sea salt, pumpkin seed, sprouted lentils, seaweed, kelp, sea vegetables, onion, taro root, lotus root, sweet potato, nectarine, persimmon, dates, figs, mango, papaya, parsley, raspberry, tangerine, and pineapple, celery, seedless grapes (sweet), watercress. These are the best alkaline foods
Moderately Alkaline Forming Foods
Apples (sweet), alfalfa sprouts, apricots, avocados, bananas (ripe), currants, dates, figs (fresh), garlic, grapefruit, herbs (leafy green), leafy green lettuce, nectarine, peaches, pears, peas (fresh, sweet), pumpkin (sweet), beans (fresh, green), beets, bell peppers, broccoli, cabbage, carob, cauliflower, ginger (fresh) , oranges, peaches (less sweet), peas (less sweet), potatoes (with skin), pumpkin (less sweet), strawberries, squash, sweet Corn (fresh), turnip, vinegar (apple cider). kiwifruit, passion fruit, pineapple, raisins, umeboshi plums, and vegetable juices.
Apricots, spices, kambucha, unsulfured molasses, soy sauce, pepper, parsnip, garlic, asparagus, kale, parsley, endive, arugula, mustard green, ginger root, grapefruit, olive, carrots and mango are also good alkaline foods.
Low Alkaline Forming Foods
Most herbs, green tea, mu tea, apple cider vinegar, sake, quail eggs, primrose oil, sesame seed, cod liver oil, almonds, sprouts, potato, bell pepper, mushrooms, cauliflower, rutabaga, ginseng, eggplant, pumpkin, collard green, pear, avocado, apples (sour), blackberry, cherry, peach, and papaya.
Almonds, artichokes, cherries, coconut (fresh), cucumbers, eggplant, honey (raw), leeks, mushrooms, okra, olives (ripe), onions, pickles (homemade), radishes, sea salt, spices, tomatoes (sweet).
Chestnuts (dry, roasted), goat’s milk and whey (raw), olive oil, sesame seeds (whole), soy beans (dry), soy cheese, soy milk, sprouted grains, tofu, tomatoes (less sweet), and yeast (nutritional flakes).
Very Low Alkaline Forming Foods
Ginger tea, umeboshi vinegar, ghee, oats, quinoa, japonica rice, wild rice, avocado oil, most seeds, olive oil, flax oil, brussel sprout, beet, chive, cilantro, celery, okra, turnip greens, squashes, orange, banana, blueberry, raisin, currant, grape, and strawberry.
Very Low Acid Forming Foods
Curry, koma millet, kasha, amaranth, brown rice, pine nuts, canola oil, spinach, fava beans, black-eyed peas, string beans, wax beans, zucchini, chutney, rhubarb, coconut, guava, dry fruit, figs, and dates.
Low Acid Forming Foods
Vanilla, balsamic vinegar, cow milk, aged cheese, soy cheese, goat milk, spelt, teff, kamut, farina, semolina, white rice, almond oil, sesame oil, safflower oil, tapioca, seitan, tofu, pinto beans, white beans, navy beans, red beans, aduki beans, lima beans, chard, plum and tomatoes.
Moderately Acid Forming Foods
Milk protein, cottage cheese, barley, corn, rye, oat bran, pistachio seeds, chestnut oil, lard, pecans, green peas, peanuts, snow peas, other legumes, garbanzo beans, and pomegranate.
Bran, butter, cereals (unrefined), crackers (unrefined rye, rice and wheat), cranberries, dried beans (mung, adzuki, pinto, kidney, garbanzo), dry coconut, egg whites, eggs whole (cooked hard), fructose, honey (pasteurized), ketchup, maple syrup (unprocessed), milk (homogenized). most nuts, mustard, oats (rye, organic), olives (pickled), pasta (whole grain), pastry, and wheat bread (sprouted organic).
Highly Acid Forming Foods
Artificial sweeteners, All meats, pork, poultry, fish, seafood, beer, wine, liquor, processed cheese, fried foods, breads, sugar, carbonated soft drinks, cereals (refined), cigarettes and tobacco, coffee, tea (black), flour (white, wheat), jams, jellies, maple syrup (processed), molasses (sulphured), pasta (white), pastries and cakes from white flour, pickles (commercial), white bread, vinegar and yogurt(sweetened).
All the research indicates that how to live long has a lot more to do with our own behavior than luck or good genes. According to research in the British Medical Journal, a daily handful of dark chocolate and almonds, plus fruits, vegetables, & garlic can increase a woman’s life by 5 years (over 6 years for men). Eating foods that are rich in antioxidants, anti-inflammatory omega-3 fatty acids, fiber, and other nutrients that can lower your heart disease risk by 76 percent. Fresh, whole-grain bread tastes significantly better than the soft white stuff that comes in a plastic bag. A study at the University of Minnesota showed that eating whole grains in moderation instead of lots of refined grains keeps your blood sugar down, decreases your risk of obesity, and provides you with life-affirming nutrients and fiber. Another advantage – whole grains keep you feeling full longer, so you won’t binge on excess carbs. Look for the words whole or unrefined on labels of bread, cereal and other grain products. Olive oil is full of antioxidants and fatty acids that help keep your skin smooth and your arteries clear. Use cold pressed olive oil to cook with and as a dressing for salads, quinoa pastas, or vegetables. Keep the body alive.. go for a daily jog, do some stretching and get the blood chi moving in the body, get the heart rate up. This will help to keep the body’s blood moving at its finest and delivering oxygen quickly. Don’t worry about the calories.. eating organic local foods will put you in balance and you will shed all excess body fat. You don’t have to eat less food to have fewer calories–just switch to stuff that fills you up more, such as whole fruits, vegetables and whole grains. You need some salt in your diet–especially when you sweat it away during workouts–but many prepared foods contain more sodium than your body could ever use. Excess sodium can raise blood pressure, and even slightly raised pressure increases the risk of having a heart attack or stroke. Use good salts like Himalayan Sea Salt. Trans-fatty acids are oils that have been specially hardened to add smooth texture to fried foods, margarine, cookies and crackers. They raise virtually all the risk factors of heart disease and may up your chances of cancer as well.Don’t eat anything that lists hydrogenated or partially hydrogenated oil as an ingredient; and say adios to menu items with the word fried. Meditation is the ultimate relaxant, reducing those killer stress-related chemicals in your body better than virtually anything else. It also adds no calories, doesn’t use needles, and may help bring about world peace. Meditation can also help you to focus more, improving your performance in all parts of your life. Focus on your breathing and be grateful in this life.
FARM FACTORY POLLUTION
Although everyone talks about the pollution caused by the industry and the automobile but rarely address the fact that almost 30% of greenhouse gases in the USA are produced by the factory farming for meat and dairy.
Factory farms concentrate an unnatural number of animals in one place, which creates an unmanageable amount of waste. For example, a single hog excretes up to 17.5 pounds of manure and urine each day. Put 1,000 hogs together, and that’s six million pounds of waste each year. On a factory farm containing 35,000 hogs, over four million pounds of waste are produced each week, and over 200 million pounds each year a major pollutant.The creation and disposal of such enormous quantities of waste has a devastating effect on the air, water and soil surrounding factory farms.
Unlike human waste, livestock manure is not processed for sanitation. On factory farms it is commonly mixed with water and held in pits (called “lagoons”) the lagoons can leak or spill, which cause it to run off into surface waters.
Did You Know?
• The EPA reports that the waste generated by animal agriculture has polluted over 35,000 miles of river in 22 states.
• Researchers from the Department of Economics at the University of Essex put the annual cost of environmental damage caused by animal farming in the United States alone at $34.7 billion.
“If slaughterhouses had glass walls, everyone would be vegetarian.”- Paul and Linda McCartney
“Flesh eating is unprovoked murder.” – Ben Franklin
Wheatgrass, a wonder weed that is a powerhouse of nutrients and vitamins for the human body. In the form of fresh juice, it has high concentrations of chlorophyll, active enzymes, vitamins and other nutrients. In fact, one ounce of fresh wheatgrass juice is equivalent in nutrient value to two and a half pounds of green leafy vegetables.
Said to be a complete food, this nutrient rich juice is a source of beta carotene and the B vitamins. It is also a natural source of laetrile (B-17)plus C, E, H and K, It contain 92 different minerals including calcium, phosphorus, iron, magnesium and potassium. and 19 amino acids which are the building blocks of proteins. The body uses these amino acids for, things like building, muscle tissue, repairing cells, and clotting the blood.
‘It has more iron than spinach, more protein than meat, fish, eggs, beans or dairy produce’, says one supplier. Wheatgrass has an amazing ability to concentrate nutrients from the soil – maybe why it has been such a successful plant in evolutionary terms. Scientists have established that it has to be cultivated carefully and harvested at the ‘jointing’ stage, when content of chlorophyll, enzymes and other nutrients is at its peak.
It turns out that this super rich juice is up to 70% chlorophyll which is the green pigment molecule in plants and is responsible for absorbing the sun’s energy for photosynthesis. Interestingly, the chlorophyll molecule in plants is chemically similar to hemoglobin in human blood. The only difference in the two molecules is that the central atom in chlorophyll is magnesium, whereas in humans it is iron. It is said to heal tissues, help purify the liver, improve blood sugar levels and help flush out accumulated toxins. That makes it an ideal companion for fasting and in weight control regimes
In “The American Journal of Surgery” (1940), Benjamin Cruskin, M.D., recommends chlorophyll for its antiseptic benefits. The article suggests the following clinical uses for chlorophyll: to clear up foul-smelling odors, neutralize strep infections, heal wounds, hasten skin grafting, cure chronic sinusitis, overcome ear inflammation and infections, reduce varicose veins and heal leg ulcers, eliminate impetigo and other scabby eruptions, heal rectal sores, successfully treat inflammation of the uterine cervix, get rid of parasitic vaginal infections, reduce typhoid fever, and cure advanced pyorrhea in many cases.
Chlorophyll is also an antibacterial and can be used inside and outside the body as a healer. Gargle with wheatgrass juice for a sore throat. It is is also great for constipation and keeping the bowels open.