Book 2. Healthy Food

The "People Power" Food Superbook:

Book 2. Healthy Food

(Health - Organic Foods, Juicing, Sprouts, Vitamins, Minerals, Amino Acids, Healing Salts, Bee Foods)

Table of Contents

Food Introduction

Volume 1. Health Food Basics

Chapter 1. Food is Medicine

Good Food, Bad Food

Healthy Foods in General

The Healthiest Foods

Healthy Eating 1-3

Food One-Liners

Chapter 2. Health Food Info

The Politics of Food

Food Conspiracy Info

Food Knowledge Info

Food in the Bible

Chapter 3. Fiber is Good Food

Fiber is a Superfood

Fiber Websites

Chapter 4. Superfood Basics

Superfoods Info

List of Superfoods

Chapter 5. Specific Superfoods 1

Apple/ Apple Juice Superfood

Blueberries Superfood

Broccoli Superfood

Cayenne Pepper/ Capsicum Superfood

Cherries Superfood

Chia Seeds/ Salvia Hispanica Superfood

Chocolate as a Health Food

Coffee Berry/ Coffee Berry Extract

Flax Seed/ Flax Seed Oil Superfood

Garlic Superfood

Ginger Superfood

Grapefruit Seed Extract Superfood

Honey Superfood

Horseradish Superfood

Chapter 6. Specific Superfoods 2

Muscadine & Scuppernong Grapes Superfood

Nuts Superfood

Oatmeal Superfood

Olive Oil Superfood

Onion Superfood

Phytoplankton Superfood

Pomegranate Superfood

Probiotics/ Intestinal Flora/ Good Bacteria/ Bowel Flora

Quinoa Superfood

Raisins Superfood

Reservatrol Superfood

Sauerkraut Superfood/ Fermented Foods

Vegetables Superfood

Vinegar Superfood

Wheatgrass Superfood

Yogurt Superfood

Chapter 7. Health Food Websites

Health Food Websites

Food Healer Websites

Food Wisdom Websites

Superfood Websites

Chapter 8. Healthy Foods For Sale

Health Food For Sale Websites

Health Food Companies/ Health Food Mail-Order

Health Food Store Websites

United States Health Food Stores

Chapter 9. Specific Health Foods For Sale

Bee Products For Sale

Bulk Food For Sale

Diet Foods For Sale

Fruits, Vegetables & Nuts For Sale

Herbs & Spices For Sale

Honey For Sale

Maple Syrup For Sale

Water, Bottled For Sale

Chapter 10. Health Food Machines For Sale

Body Fat Monitors For Sale

Bread Makers For Sale

Food Processors For Sale

Home Grain Mills For Sale

Ice Cream Makers For Sale

Volume 2. Health Food Ideas

Chapter 1. Organic Food Basics

Organic Food Knowledge

USDA Organic Labeling Standards

Major Organic Food Websites

Organic Food Websites

Organic Recipe Websites

Chapter 2. Organic Food For Sale

Find Organic Food Stores

Organic Food For Sale/ Green Food For Sale

Organic Alcohol/ Green Booze

Organic Beverages/ Organic Drinks

Organic Meat Info

Organic Milk For Sale

Soy Milk, Rice Milk, Hemp Milk & Almond Milk

Chapter 3. Juicing Basics

Juicing Info

Juice Fasting/ Raw Juice Therapy

Juicing Websites

Juicers For Sale

Chapter 4. Exotic Juices; Superfoods or Marketing Hype?

Acai Berry Juice Websites

Mangosteen Juice/ Mangosteen Supplements

Goji Berry Juice

Noni Juice Info

Chapter 5. Sprouts as a Superfood

Sprouting Sprouts

Sprouts For Sale

Sprouting Machines For Sale

Chapter 6. Sea Harvest Health Foods

Fish Oil/ Omega Fatty Acids

Irish Moss (Chondrus Crispus)

Kelp/ Seaweed Info

Spirulina Info

Sun Chlorella, Chlorella Info

Chapter 7. Soy Basics

Soy Food Info

Some Bad Things About Soy

Soy Foods For Sale

Chapter 8. Mushroom Basics

Medicinal Mushrooms Info

Japanese Mushroom Info

Mushrooms For Sale

Chapter 9. More Health Food Ideas

Cheap Wholesome Foods

Fasting/ Reducing Food Intake Helps Prevent Diseases & Increase Lifespan

Fish Websites

Food High in Oxygen Content

Gluten-Free Diet/ Gluten Websites

Gluten-Free Foods

Hemp as a Health Food

Milk Info

Mood-Elevating Foods

Old Home Health Food & Herbs

Whole Food Supplements

Volume 3. Healthy Substances; Vitamins, Minerals, Amino Acids & More

Chapter 1. Natural Medicine Basics

Natural Medicine Websites

Plant Medicine Info

Flavonoids Info

Ways of Ingesting Herbs

Herb Websites/ Botanical Medicine Therapy

Spice Websites

Homeopathy Info

Homeopathy Websites

Medicinal Plants, Phytochemical/ Phytomedicine/ Pharmacognosy Info

Topical Applications Info

Chapter 2. Holistic/ Natural Cures

Super Substances; Herbs, Minerals, Plants, etc.

The Best All-Around Holistic/ Natural Cures

Specific Holistic Cures for Common Ailments/ Specific Natural Cures

Some Specific Herbs/ Specific Natural Substances

Old Home Remedies/ Folk Medicine

Folk Medicine Websites

Chapter 3. Vitamin & Supplements Knowledge

Vitamin Knowledge 1-2

Vitamin Therapy/ Megavitamin Therapy

Orthomolecular Therapy/ Nutritional Therapy

Worthless Vitamins & Supplements

Vitamin Overdose, Taking Too Many Vitamins

Vitamin Deficiency Info

Whole Food Supplements

Vitamin Info Websites/ Vitamin Websites

The Problem With Unregulated Supplements

Why I Don't Use Supplements

Supplement Info Websites

Chapter 4. Substances & Supplements: Cures & Hype 1

Alpha-D-Ribofuranose (DR)/ Ribose/ D-Ribose

Agrimony Herb

Astragalus Info

Borage Oil Info

Chromium Info

Cinnamon Info

Coconut Oil Info

Cordyceps Info

Creatine Info

Echinacea Info

Ellagic Acid Info

Enzymes in the Body

Enzyme Therapy Info/ Enzymatic Therapy Info

Folic Acid Info

Glutamine/ L-Glutamine

Glutathione (GSH)/ Master Antioxidant

Chapter 5. Substances & Supplements: Cures & Hype 2

Hemp as a Health Food

Japanese Mushroom Info

L-Carnitine: The "LatestWonder" Drug

Lactoferrin & Colostrum: A Cow Mother's Milk

Lecithin for Vitality

Lecithin Melts Cholesterol

Lemon Info

Mustard Health Benefits/ Mustard Oil Health Benefits

Olive Leaf Extract Info

Oregano/ Pot Marjoram/ Origanum Vulgare

Parsley Info

Pau d'Arco/ Tabebuia Avellanedae/ Lapacho/ Trumpet Bush/ Roxo

Potassium Iodide/ SSKI/ Pima

Rhodiola Rosea Herb for Depression, Weight Loss & Stress

Suma Info

Taurine Info

Tea Tree Oil Info

Tocotrienol Info

Whey Protein Info

Chapter 6. Bee & Bee Products

Apitherapy/ Bee Pollen Info

Bee Websites

Bee Sting Treatment

Bee Venom Therapy

Allergic to Bee Stings

Bee Products to Treat Allergies in General

Chapter 7. Sea Harvest Health Foods

Fish Oil/ Omega Fatty Acids

Irish Moss (Chondrus Crispus)

Kelp/ Seaweed Info

Spirulina Info

Sun Chlorella, Chlorella Info

Chapter 8. Amino Acids Info

Amino Acids 1-2

Amino Acid Websites

Arginine Amino Acid Info

Arginine Helps With Nitric Oxide Production Which Helps With the Male Erection

Tryptophan Amino Acid

Chapter 9. The Power of Vitamin D

Vitamin D Info

Vitamin D & the Sun

Vitamin D & the Flu

Chapter 10. Healing Salt

Salt is Good

Salt as Healer Websites

Salt Water Therapy/ Sea Water Therapy

Low Sodium Foods/ Low-Salt Diet

Low-Salt Diet Might Increase Your Risk of Heart Attack

Chapter 11. The Power of Minerals

Extracts from the 74th Congress 2nd Session

Mineral Knowledge

Calcium Info/ Dairy Info

Cobalt Info

Copper Info

Copper Deficiency/ Mineral Deficiency

Copper Toxicity Info

Iodine Info

Iron Info

Manganese Info

Magnesium Mineral Info

Phosphorous Info

Potassium Mineral Info

Selenium Info

Silicon Info

Sulphur Info

Zinc Info

Appendix One. Food-Type Public-Domain Books

Appendix 2. Bunch of Family Books

Food Introduction

Food is necessary.

Food is an obsession to some people.

Go to #641 at the library and you'll find hundreds of cookbooks.

Go to #611 to #613 which is the fitness and health section. There are books about diet and healthy eating there.

There are some general food books at #640.

There is tons of free knowledge on the internet.

Home economics/ thrift type living books are at #332.024 or TX326 at the library.

Books about how to feed children are at #649.3 or RJ53.

Try usda.gov for basic food information, U.S. Dept of Agriculture. They created the Food Pyramid and stuff like that.

Food books at the library start at #640 and go to #642.

640. Household Stuff.

641. Food and drink.

642. Food and meal service.

If you're interested in country living like gardening vegetables, etc., go to #630.2, #641.4 and #643 sections or S501 at the library.

National Parent Information Network

U.S. Department of Education

800-583-4135

npin.org

Free service, will attempt to answer any parenting question.

The National Council on Family Relations (ncfr.com) has an online database called Family Resources.

National Parenting Center

800-753-6667

818-225-8990

tnpc.com

National Association of Family Child Care

800-359-3817

nafcc.org

National Assocation for the

Education of Young Children

800-424-2460

naeyc.org

Volume 1. Health Food Basics

Chapter 1. Food is Medicine

Good Food, Bad Food

Good foods are mostly natural foods.

Bad foods are processed foods.

Here are some types of food, good and bad:

Grains are good if they're not refined, bleached or sweetened; barley, corn, millet, rice, rye, sorghum, wheat.

Raw vegetables are best. Properly cooked vegetables retain some of their nutrients; asparagus, celery, leek, peppers, yam

artichoke, chives, lentils, potato, zucchini, beans, collards, lettuce, rutabaga, beets, cucumbers, mushrooms, spinach, beet, greens, dandelion, greens, mustard, greens, squash, broccoli, egg, plant, okra, sweet, potato, brussels, sprout, endives, onion, turnip, cabbage, garlic, parsley, turnip, greens, cauliflower, kale, peas, watercress.

Fresh fruits are good raw with the skin on; apple, apricot, avocado, banana, berry, cantaloupe, cherry, currant, fig, grape, grapefruit, honeydew, lemon, lime, nectarine, orange, papaya, peach, pear, pineapple, plum, rhubarb, tangerine, tomato, watermelon.

Fruit juices are good if they're not sweetened.

Dairy foods are generally good for you; milk, low fat cheese, yogurt, buttermilk.

The best sweeteners is raw honey. Sugar (white, brown, raw), blackstrap molasses, fructose, corn syrup and sucrose are all bad.

Fiber is good as found in whole grains, vegetables, beans, fresh fruits.

Fish with scales are good like salmon, tuna, sardines, orange ruffie, trout (if wild trout), bass, bonita, cod, haddock, halibut, herring, mackerel, perch, snapper.

Sea food with no backbone or scales like lobster, crab, shrimp, clam, oyster, mussels are generally considered scavengers therefore not good.

Hydrogenated oils and animal fats are bad.

Olive oil is the best cooking oil.

Raw nuts are good, nuts cooked in oil are bad; almond, beechnut, brazil, cashew, chestnut, acorn, filbert, hazelnut, pecan, walnut

Poultry is good; capon, chicken, duck, goose, pheasant, turkey, eggs, fowl.

Meat is good; beef, deer, elk, goat, lamb, moose.

Seeds are good; buckwheat, pumpkin, sesame, sunflower.

Soda pop is bad.

More than two drinks of alcohol a day is bad.

Synthetic milks, canned/ powdered milk products, homogenized milk and processed cheeses are bad.

White flour and white rice are bad.

Processed meats are bad.

Anything deep fried is bad.

Sweeteners and artificial sweeteners are bad.

It is best to be a seafood vegetarian.

Eat lots of fresh fruits and vegetables. Wash them off only with cold tap water, not commercial food wash.

Modern dirt is full of chemicals and is toxic to you. Where spraying of fruits, vegetables and greens is permitted, peel everything.

Don't buy small-leafed greens; they can't be washed free of benzene.

It is wise to use a sodium/potassium salt mixture so they stay in balance. A good mixture is: 2 parts sodium chloride and 1 part potassium chloride.

Buy a yogurt maker. Be sure to use boiled milk and add vitamin C. When done add fresh blueberries, strawberries, or peaches. Use plain yogurt as starter.

Healthy Foods in General

Vitamins are a group of substances in the body vital to normal functioning. They are necessary to convert the body's energy into useful actions to perform the regular bodily functions. Vitamin deficiences in the body can have serious effects on overall health.

The Food and Drug Administration (fda.gov) publish the Recommended Daily Allowances/ RDA for vitamins and minerals.

The major fat soluble vitamins are A, D, E and K.

The major water soluble vitamins are biotin, folate, niacin (B3), pantothenic acid (B5), riboflavin (B2), thiamine (B1), B6, B12 and C.

Vitamin P, called bioflavonoids, is a substance found in leafy vegetables that, though important, is not a true vitamin.

The major minerals are calcium, magnesium, phosphorous, chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, sulfur and zinc.

The electrolytes are chloride, potassium and sodium.

Other helpful substances are germanium, acidophilus, primrose oil, proteolytic enzymes, RNA/DNA, L-carnitine, L-glutamine, PABA, kelp, unsaturated fatty acids, silicon, fish oils, aspirin, fiber, aloe vera, inositol, digestive enzymes and the list goes on.

Amino acids are the building blocks of protein that occur naturally in many foods. You can also buy some of the amino acids individually by themselves. These can all be gotten by eating a balanced combination of healthy foods.

The best food types are proteins and complex carbohydrates. Animal fats, sugars and processed foods with artificial substances are the worst.

Eat fresh vegetables and fruits. Eat low fat dairy products. Watch the salt intake. Cabbage seems to fight cancer. Eat grains. Avoid processed foods with chemicals in them.

Eat wheat germ. Use fats and oils high in unsaturates like unsaturated vegetable oils, corn oil, cottonseed oil, olive oil, soybean oil, margarine, reduced calorie mayonnaise and salad dressings. Drink liquids for your body to cleanse itself.

High protein foods like eggs, liver and soybeans are considered to be brain food and can help Alzheimer patients. Lecithin and choline are considered to be brain enzymes.

The Healthiest Foods

According to any health food book you might read at #611-#613 or #641.563 at the library, the healthiest foods are:

Apples.

Asparagus.

Avocadoes.

Bananas.

Barley.

Beans.

Beets.

Berries, All Types.

Bran.

Bread, Full Grain.

Broccoli.

Brussel Sprouts.

Cabbage.

Carrots.

Cauliflower.

Celery.

Cereals.

Cheese, Skim Milk.

Chicken.

Chili.

Citrus Fruits; Oranges, Grapefruit, Lemon, Etc.

Corn, Popcorn, Corn Flakes.

Cottage Cheese.

Eggplant.

Eggs, In Moderation.

Eggs.

Fish.

Foods As Close To Their Natural State As Possible.

Garlic.

Grains, Grain Products.

Grapes.

Green Vegetables.

Herbs.

High Fiber Foods.

Jam, Sugar-Free.

Juices.

Leeks.

Lentils.

Lettuce.

Melons.

Milk, Skim.

Mushrooms.

Nuts And Seeds, In Moderate Amounts.

Oatmeal.

Okra.

Olive Oil.

Onions.

Pasta, Whole Grain.

Peaches.

Peanut Butter From Bulk Store Without Transfatty Acids.

Pears.

Peas.

Peppercorn.

Peppers.

Pickles, Cucumbers.

Pickles.

Sauerkraut.

Seaweed.

Spices.

Tea.

Tofu.

Pineapple.

Potatoes.

Raisins.

Rice, Brown.

Rice.

Root Vegetables.

Salmon.

Salsa.

Seeds.

Shellfish.

Skinless Poultry.

Soups.

Soy Foods, Like Tofu.

Spices.

Spinach.

Squash.

Tomatoes.

Wheat Germ.

Whole Wheat Foods Like Muffins.

Yogurt.

Zucchini.

Healthy Eating 1

Minimize eating refined and processed foods. They lower the strength of your immune system.

Eat unprocessed, natural foods as close to their natural state as possible.

Eating healthy is quite simple. Think of the sun as the energy of life. Whatever it creates is good for you; vegetables, nuts, seeds, grains, animals that are raised outside in the fresh air and the sunshine and fish who eat the plankton the sun's rays help grow.

The sun creates chlorophyll in plants which is a vital source of life. Chlorophyll is the green substance in fruits and vegetables so the greener the plants you eat, the more nutrients you get out of them.

Anything artificial, not directly created by the sun, is at best neutral, at worst not healthy for you.

Even the natural vitamins you get from foods are better than the ones created synthetically in the lab because it's easier for your body to digest them.

Although eating is a functional act done to sustain our lives and a source of sensual pleasure, it's also a spiritual act that must be done correctly if you're to live in harmony with yourself.

Don't overeat or eat too fast.

According to Hinda philosophy, Prana is the lifeforce of the Universe. It's in everything, even food. When you treat food well, cook it with respect and eat it temperately and calmly, you feel good and your digestion goes well.

If you eat natural foods close to the way God created them, your health will be as fine as it can be but if you eat processed foods that may be too sweet or too spicy, the imbalance will disrupt your system so, in essence, eating is a spiritual act.

If you respect what you eat and how you eat, you as a whole will feel a lot better and healthier than if you just look at your stomach as an all-purpose garbage dispenser and food as either a functional act or an act of carnal pleasure.

Eat by instinct. Your cravings should tell you what you need to eat. By the same token, if you're not hungry, don't eat.

If you're hungry, eat. If somebody gives you food and you don't particularly like it, don't eat it.

Only eat what you like when you like. Don't follow the government propaganda about eating breakfast and three squares a day. Follow your own instincts about food. I never eat breakfast and eat most of my daily food in the hour before I go to sleep.

Even if it's a health food, if you don't particularly like it, the digestion will be all wrong so only eat what you like that agrees with you.

Great cooks say when they prepare their food with love and care, it tastes a lot better than if it's done by processing machines in a rushed manner.

A lot of people in the food industry believe in this philosophy. Make of it what you will. In essence, you have to have a spiritual connection with what you eat in order to live in balance rather than just eating processed fast food on the run all the time.

Bless your food, be thankful for it, eat it slowly and happily in a loving way with friends and family rather than solitary in front of the TV. Be mindful of its life sustaining value while you eat it.

Drink water with food to flush the system out. Avoid wasting food. Save it for later. Share your food. Eat simple foods. Sit down and relax while eating. Rest after eating.

According to the kosher Jewish diet, only animals with cloven hooves that eat plant-based food are allowed to be eaten like cows, sheep and goats, not pork. Fish with gills and fins are permitted but not shellfish.

Non-animal eating birds are permitted like the hens and turkeys of the farm but not the predatory birds like hawks and eagles.

All blood from all meat is to be drawn off by salting the meat and curing it.

Food is sociable. Eat and drink with others on a regular basis. God made food for us to sustain ourselves and enjoy which is why we should treat it with love and respect.

Although no diet can ensure you won't get a heart attack, stroke or cancer, what you eat can affect your health. The basic guidelines are:

Eat a variety of foods.

Healthy Eating 2

Your body is the baggage you must carry through life. The more baggage, the shorter the trip.

Arnold H. Glasgow

Blood cholesterol levels are greatly influenced by the amount of saturated fat and cholesterol found in many of the foods we eat. These raise blood cholesterol levels.

Of the two, saturated fat seems to be the major dietary factor which affects blood cholesterol. To reduce your blood cholesterol level, you should eat less saturated fat and cholesterol.

Saturated fat and cholesterol are often found together in foods. Saturated fat is provided primarily by animal products such as the fat in meat, butter, whole milk, cream, cheese and ice cream.

There are a few vegetable fats; coconut oil, cocoa butter, palm kernel and palm oils which are also high in saturated fat.

Cholesterol is found only in animal products, eggs, meat, poultry, fish and dairy products. Plant foods such as vegetables, grains, cereals, nuts and seeds do not contain cholesterol.

A few foods are high in cholesterol but relatively low in fat; for example, egg yolks and liver.

Watch out for items in the grocery store that are labeled no cholesterol or contains no animal fat. They may still contain a large amount of fat or saturated fat.

Examples are peanut butter, solid vegetable shortening, nondairy creamer and baked products like cookies, cakes and crackers. For people trying to lower their blood cholesterol level, these foods should be chosen less often.

We know that substituting unsaturated fatty acids (which are usually liquid and usually come from plant sources) for saturated fats can help reduce high blood cholesterol.

Safflower, corn, soybean, olive and canola oils are major sources of unsaturated fats.

The omega-3 fatty acids which are found in fish and seafood may have a favorable effect on blood fat and reduce the risk of heart disease.

Some recent studies indicated that the substitution of monosaturated fats such as those saturated fats may lower blood cholesterol.

The National Cancer Institute estimates that about 80 percent of all cancers may be related to smoking, diet and the environment.

The National Cancer Institute estimates that about 1/3 of all cancer deaths may be related to the foods we eat.

Studies at the National Cancer Institute suggest that eating foods high in fiber may reduce risks of cancers of the colon and rectum.

NCI recommends that Americans increase the daily amount of fiber they eat to between 20 and 30 grams with an upper limit of 35 grams.

The NCI emphasizes the importance of choosing fiber rich foods, not supplements. Good sources of fiber are whole grain breads and bran cereals, vegetables, cooked dry peas, beans and fruits.

Diets high in fats of all kinds have been linked to certain cancers, particularly those of the breast, colon, lining of the uterus and prostate gland.

Some studies have suggested that fat may act as a cancer promoter (an agent that speeds up the development of cancer).

There is some evidence that diets rich in vitamin A, vitamin C and beta-carotene (the plant form of vitamin A) may help reduce the risk of certain cancers.

Good sources of vitamin a include yellow-orange vegetables such as carrots, winter squash, sweet potatoes and pumpkin and yellow-orange fruits such as peaches, cantaloupes and mangoes.

Sources of vitamin C include dark-green leafy vegetables such as kale, spinach and watercress; broccoli and asparagus and tomatoes.

Some fruit sources of vitamin C are oranges, lemons, grapefruit, peaches, berries and cantaloupe.

There is some evidence that vegetables in the cabbage family may help protect against cancer of the colon. These vegetables are also good sources of fiber, vitamins and minerals.

Cabbage family vegetables include cabbage, broccoli, cauliflower, brussels sprouts, collards, kale, turnips, mustard greens, turnip greens, kohlrabi, watercress and radishes.

The National Heart, Lung and Blood Institute and the National Cancer Institute have joined together to suggest some ways you may reduce your risks of heart disease and cancer. These suggestions emphasize the need to eat a variety of foods each day.

They also include some mealtime strategies that you can use to plan meals that avoid too much fat, saturated fat, cholesterol and sodium and that help you to get adequate starch and fiber.

The key is following a choose more often approach. It doesn't mean giving up your favorite foods. It means taking steps to choose more often foods that are low in fat and high in fiber.

For example, if you enjoy eating steak, choose a low-fat cut such as round steak, trim off the excess fat, broil it and drain off the drippings.

Try a low-fat pizza that is rich in fiber, use a whole-grain English muffin or pita bread topped with part-skim mozzarella, fresh vegetables and tomato sauce,

In many recipes you can reduce the fat and substitute vegetable oils or margarine for butter in cookies and cakes.

Some of the better foods are as possible:

Low-fat meat, poultry, fish, lean cuts of meat trimmed of fat (round tip roast, pork tenderloin, loin lamb chop), poultry without skin and fish, cooked without breading or fat added.

Low-fat dairy products. 1 percent milk or skim milk buttermilk; low-fat or nonfat yogurt; lower fat cheeses (part-skim ricotta, pot and farmer); ice milk, sherbet.

Dry beans and peas. All beans, peas and lentils. The dry forms are higher in protein.

Whole grain products. Breads, bagels and English muffins made from whole wheat, rye, bran and corn flour or meal; whole grain or bran cereals; whole wheat pasta; brown rice; bulgur.

Fruits and vegetables. All fruits and vegetables (except avocados, which are high in fat but that fat is primarily unsaturated). Eat apples, pears, cantaloupe oranges, grapefruit, pineapple, peaches, bananas, carrots, broccoli, brussel sprouts, cabbage, kale, potatoes, tomatoes, sweet potatoes, spinach, cauliflower and turnips and others.

Fats and oils high in unsaturates. Unsaturated vegetable oils, such as canola oil, corn oil, cottonseed oil, olive oil and soybean oil and margarine; reduced-calorie mayonnaise and salad dressings.

To assure an adequate diet, choose a variety of foods daily such as selections of vegetables; fruits; whole-grain breads and cereals; low-fat dairy products; poultry, fish and lean meat, dry beans and peas.

Focus on variety. Choose a wide selection of low-fat foods rich in fiber. Include whole grain breads and cereals, vegetables, fruits, low-fat dairy products and poultry, fish and lean meat.

Although the goal is to reduce fat to 30 percent or less of calories, when choosing foods that do contain fat, try to choose ones that contain primarily unsaturated fats. Choose an unsaturated-rich margarine instead of butter; choose vegetable oils.

Read food labels. To help you find foods that are low in fat and cholesterol and high in fiber, get into the label-reading habit. Many nutritional labels on packaged foods show the amount of unsaturated and saturated fatty acids and the amount of cholesterol and fiber they contain.

Check the type of fat on the ingredients list. Is it an animal fat, coconut or palm kernel oil high in saturated fat? Or, is it corn or soybean oil high in polyunsaturated fat? Choose a product with the lowest proportion of saturated fat.

The label also tells you something else about a product. Ingredients are listed in order of amount from most to least by weight so, when you buy a breakfast cereal, for example, choose one that has a whole grain listed first (such as whole wheat or oatmeal).

Pay attention to sodium which is a fancy word for salt. Many processed, canned and frozen foods are high in sodium. Cured or processed meats, cheeses and condiments (soy sauce, mustard, tartar sauce) are also high in sodium.

Check for salt, onion or garlic salt and any ingredient with "sodium" on the label. If the sodium content is given on the nutritional label, compare products and choose the ones with lower levels.

Use small amounts of fat and fatty foods. There are lots of ways to use less fat. For example, when you saute or stir-fry, use only 1/2 teaspoon of fat per serving.

Healthy Eating 3

Saturated fat may be reduced even more if you want to experiment with recipes. Poultry without skin and fish are good choices because they are often lower in fat and saturated fat than many meats.

Use low-fat alternatives. Substitute 1 percent, skim or reconstituted nonfat dry milk for whole milk. Use low-fat yogurt buttermilk or evaporated skim milk in place of cream or sour cream.

Try reduced-calorie mayonnaise and salad dressing in place of regular.

When you buy meat, choose lean cuts such as beef round, pork tenderloin and loin lamb chops. Be sure to trim all visible fat from meat and poultry and remove poultry skin.

Use low-fat cooking methods. Bake, steam, broil, microwave or boil foods rafter than frying. Skim fat from soups and gravies.

Increase fiber. Choose whole grain breads and cereals. Substitute whole grain flour for white flour.

Eat vegetables and fruits more often and have generous servings. Whenever possible, eat the edible fiber-rich skin as well as the rest of the vegetable or fruit.

Use herbs, spices and other flavorings. For a different way to add flavor to meals, try lemon juice, basil, chives, allspice, onion and garlic in place of fats and sodium.

Try new recipes that use less fat or sodium-containing ingredients and adjust favorite recipes to reduce fat and sodium.

Sesame oil is thought to contain curative powers. Use it to massage your body so that it enters through the pores.

Your taste buds are nature's way of ensuring that you're getting the right nutrients. A good meal should include a little bit of all the flavors, sweet, sour, salty, bitter, pungent and astringent.

Try drinking green or ginger tea instead of coffee or regular tea.

Avoid fast food.

Avoid products made with partially-hydrogenated oils.

Drink a glass or red wine here and there.

Drink at least 1.5 liters/ quarts of liquid a day.

Drink tea rather than coffee.

Eat no more than 3000 calories a day.

Eat fruits and vegetables.

Eat fresh food as opposed to canned or frozen if possible.

Eat 40 grams of fiber a day. You can take fiber pills, eat fiber cereal or eat a variety of fruit, vegetables, grains and beans.

Eat whole grain products.

Eat beans.

Eat less foods high in saturated fats like butter, fatty meats, coconut oil and cheese.

Food One-Liners

It's not just supersized portions of junk food and spectator lifestyles that make obesity the second-highest cause of preventable death in the United States. It's high-fructose corn syrup or corn sweetener that's added to many foods.

Runoff from pesticides gets into groundwater then to lakes and rivers where it destroys marine life.

Supermarket meat is made out of cooping cows and other animals up in barns where they never see the light of day, are fed drugs and injected with steroids.

The cheapest food are the ones that are going to make you the fattest; the added sugars and fats in processed foods. The added sugar in our diet is coming from corn and the added fat is coming partly from corn but mostly from soybean oil.

Locally grown food is usually the healthiest. On the long trip from the farm to our mouths, a trip of 1,500 miles on average, the food we eat often passes through places most of us would rather not see. Industrial food is often treated with loads of chemicals.

The best we could do for the safety of our food supply and for the quality of our water would be to decentralize meat and agriculture.

A dollar will buy you a couple thousands calories' worth of potato chips but only a few calories worth of carrots. Is it any wonder why we're fat?

Buy food from farmers markets if there's one nearby.

We're hard-wired to take in as much sugar and fat as we can get when it's available because, for most of human history, we never knew when we would starve.

Britain's Daily Mail warns that consumers of Chinese pine nuts may experience a foul, metallic taste for up to two weeks making practically all food and drink unpalatable. The untreatable ailment is known as pine mouth.

The average American consumes 22 teaspoons of sugar a day which is 14 teaspoons too much.

Do the bulk of your shop at cheap supermarkets.

Buy generic label foods.

Buy in bulk for some products.

Look for a co-op food store.

We are eating far too many calories, but too few nutrients. The food companies process out most of the nutrition in their manufactured or processed foods. The consumption of nutritionally depleted foods ensures that most people will be unhealthy and get degenerative diseases.

Food cravings are simply your body telling you that you need more vitamins, minerals, protein, phytonutrients, etc. If you eat healthy foods, you won't crave for anything.

Vinegar is acidic and will help the digestion of minerals.

Eat whole foods and nutrition-dense foods such as germ and bran products, raw nuts and seeds, spirulina, chlorella, goji berries, blueberries, pomegranates, hemp, hemp seeds, sprouts, etc.

Many minerals, especially calcium, cannot be absorbed into your bloodstream without the presence of vitamin D.When your skin is exposed to the sun, vitamin D gets circulated throughout your bloodstream where it can easily absorb and assimilate calcium.

Sugar sucks vitamins and minerals out of your body as it is being processed.

Avoid white flour or any kind of processed, milled grain along with fried foods and anything made with hydrogenated oils. These foods contain carcinogenic chemicals.

Foods baked or fried at very high temperatures including chips, cookies, crackers and pastry are bad for you.

Most people are chronically dehydrated. They don't have enough water. Water is necessary to metabolize fat, remove toxins and circulate the nutrients in the food you eat.

You probably lack vitamin C, zinc, magnesium, calcium and other vitamins and minerals. Eat healthy foods.

Pharmaceutical drugs are chemicals. If God wanted us to eat chemicals, he would have created them.

Drink herbal teas. Try mixing herbal tea with a fruit juice.

The rainforest herb chá de bugre is used to suppress the appetite.

Eat beans.

Look for recipes for cheap, wholesome food like tofu, grains, oatmeal.

Buy food at a farmers's market.

Make food from scratch.

There are claims against the USDA Food Pyramid that say it was created by lobbying groups like the milk industry had a say in creating it where they heavily promoted milk on it but the other side says homogenized, pasteurized milk is no good.

Sugary, processed foods aren't good.

A healthy diet is low in fat, high in fiber and rich in whole grains, vegetables and fruits.

The grains group is the foundation of good nutrition. Whole-grain foods are brown rice, whole wheat, multigrain breads and bran cereal.

Achieve variety in your diet by sampling an assortment of foods.

Practice moderation by eating neither too much nor too little of any food.

Keep breakfast simple. Have a bowl of hot or cold cereal, yogurt, fresh fruit or juice.

But if you are otherwise healthy, you probably don't need to take supplements as long as you eat a healthy diet.

The best way to take in antioxidants is to eat a varied, balanced diet that includes plenty of fruits, vegetables and whole grains.

Fiber passes through your digestive system without being absorbed. It helps your digestive system function properly. There are two types of ?ber: soluble and insoluble. Both types help prevent constipation. Soluble ?ber has been shown to reduce the risk of colon cancer, diabetes, digestive disorders and heart disease. Foods rich in soluble ?ber include oat bran, oatmeal, beans, peas, rice bran, barley and citrus fruits.

Refined and processed foods ruin your health and lower your immunity, setting you up for degenerative disease conditions.

Eat whole, unprocessed vegetables, beans, grains, nuts, sea plants (seaweed), fish and water.

If you try to change everything about your diet all at once, you won't stick with it. Change one item at a time and get accustomed to the healthier alternative before tackling another.

The less number of ingredients, the healthier the food.

Most seafood has mercury in it which is poisonous. Don't eat a lot of it. Some fresh water fish are safe.

Free-run or free-range means the animal was left to run around not in a factory-type building.

Eat a variety of healthy food.

Don't overeat.

Don't too much at one sitting. Break it up.

Not eating healthy is a cause of many diseases.

Peanut butter is high in calories (100 per tablespoon) but contains the good unsaturated fat. The best is organic without sugar and hydrogenated oils.

Microwave popcorn is considered a health food because it contains fiber.

Salt is good but too much is not good for you.

Spices and herbs are generally good for you.

Don't believe what TV commercials say.

Have a healthy attitude about food.

Eating used to be a family ritual. Everybody sat together and broke bread.

Try to cook your own food from scratch. Don't just buy packaged food.

Emotional eating is eating when you're down to try to feel better.

Don't be tempted by TV commercials.

Eat whole grain food.

Avoid sugars and too much fat.

It's better to eat healthy food than to take supplements, many of which are synthetic and low-quality. The body doesn't use them.

Eating is related to physical energy and weight that's why you have to eat healthy foods if you want to feel good and be at a moderate weight.

If you're active, that will help you not overweight.

Don't eat french fries.

Saturated fats like fat in meat, dairy and palm and coconut oil are bad for you. Transfats are fats with hydrogenated oils in them. They're bad. These are all solid at room temperature.

Good fats are unsaturated fats, both mono and poly which are in peanuts, olive oil, canola and fish.

Maintain a desirable weight.

Avoid too much fat, saturated fat and cholesterol.

Don't eat when angry.

Avoid fried foods.

At any one sitting, don't eat too many different types of food.

Fasting is good to clean out the body.

Eat foods with adequate starch and fiber.

Avoid too much sugar.

Avoid too much sodium/ salt.

If you drink alcoholic beverages, do so in moderation.

Try mushrooms.

Enjoy your food.

Avoid processed meats.

Peanuts, black pepper and button mushrooms contain natural carcinogens.

Celery and legume sprouts like alfalfa contain natural toxins.

When you use margarine, mayonnaise or salad dressing, use half as much as usual and, decrease portion sizes of other high fat foods, rich desserts, untrimmed and fatty types of meat, poultry with skin and fried foods, especially breaded foods.

Use less saturated fat. While reducing your total fat intake, substitute unsaturated fat and oils for saturated fat in food preparation.

Instead of butter, use margarine or vegetable oil. One teaspoon of butter can be replaced with equal portions (or less) of margarine or vegetable oil in many recipes without affecting the quality.

Eat less meat.

Eat complex carbohydrates as opposed to simple carbs.

Eat nuts.

Eat fish for omega-3 fatty acids.

Eat a variety of foods.

Food intake should be in these percentages:

40 to 50% carbohydrates.

30% fat.

20 to 30% protein.

High-fructose corn syrup is another term for sugar.

If you're not eating well, take a multivitamin pill.

If you don't eat oily fish regularly, take omega 3 fish oil.

If you have liver or kidney problems, it's harder to digest protein.

Minimize your consumption of flour and sugar.

Minimize the use of processed foods.

Plain dark chocolate with a minimum cocoa content has some antioxidant properties.

Try soy foods.

Try organic produce because it has less pesticide residue in it.

Try mushrooms.

Use olive oil to cook.

Test your tap water for lead which originates with the pipes in your house. Let your water run for a minute or so in the morning to clean out the sitting water in the pipes.

Tests have proven that fish oils help prevent cancer and heart disease. Just look at native Japanese who eat lots of fish.

Chapter 2. Health Food Info

The Politics of Food

The politics of food is simple. It's a huge multi-billion dollar industry. The people who make and process foods that are not good for health have strong lobbying interests and even front science organizations that come out with spin saying these foods are healthier than the nutritionists claim.

Cattle ranchers, meat packers, dairy producers, milk bottlers; oil seed growers, makers of soft drinks, candy bars and snack foods; owners of fast-food outlets and franchise restaurants; media corporations and advertising agencies; manufacturers and marketers of television sets and computers and, eventually, drug and health care industries all have a vested interest in people eating unhealthy foods because they make money from it, one way or another.

Food Conspiracy Info

The food industry makes money when we eat. I make no distinction between people selling supposedly healthy foods and people selling junk food. They all want you to eat.

Based on all the so-called nutritionists, dietitians and other so-called health experts I've seen on TV, I feel where they all fail is that they're telling you to constantly eat. Even if you're trying to lose weight, they're telling you to keep eating. Just eat healthier meals.

This is their business, to tell you to eat and what to eat and it's the food industry's business to push food on you. When everybody eats well, they're comfortable and it's good for the economy. I feel that the government, through the USDA and other agencies, also instills this incessant need for food in people.

If I didn't know any better, I would say it's a conspiracy. Get people hooked on the pleasures of food. It keeps them conformist, complacent consumers and makes money for the food industry and the economy.

Like I say elsewhere, we easily eat double what we need. It's more like three or more times more than we need. Eating so much wears our bodies out prematurely, even if it's healthy food. You don't need it all.

My point is do not listen to the propaganda about eating breakfast, eating all your meals, etc. We can get by on much, much less food and it will not affect our health negatively.

In fact, eating less will make you feel better because you're taking in less calories, your body weight will be lighter and your body does not have to work so hard digesting all that food that you poop and piss out anyway.

Don't listen to them. Their bottom line in promoting any type of food is to make money off you.

Another conspiracy I came across is that just like tobacco companies put nicotine into cigarettes to get people hooked on it, some people say the food companies put addictive ingredients in food.

Food Knowledge Info

All food is medicine and the best food is the best medicine.

Hippocrates

The food industry is roughly divided into two major subdivisions, agricultural and

manufacturing/ processing with the subsidiary

fields of transport and retail.

There are hundreds of cookbooks at #641 at the library. Try #611-613 at the library, #618.92 or RJ206 for children.

Your food shall be your medicine.

Hippocrates

The primary cause of disease is a weakened the body, arising from faulty nutrition.

There are 45 substances called essential nutrients.

The most basic are oxygen and water.

The other 43 essential nutrients are classified into five main groups:

carbohydrates

fats

proteins

minerals

vitamins

All 45 of these nutrients work together. The absence of any of them will result in disease and eventually in death.

Almost all varieties of disease can be produced by a deficiency of any of theseessential nutrients.

The best foods are:

Seeds, nuts, grains

Millet, wheat, oats, barley, brown rice, beans, peas, mung beans, alfalfa seeds, soya beans, sunflower seeds, pumpkin seeds, almonds, peanuts.

Vegetables

Edible roots, stems, leaves

Fruits

fresh fruits and dry fruits such as raisins, prunes and figs.

Dairy, milk, yogurt

Honey

Food experts says that animal protein has a detrimental effect on health.

Eat whole grains, vegetables and fruits if you want to avoid the major diseases.

Eat some fat but not too much.

Eat foods containing high amounts of soluble fiber such as oats, popcorn, bran and barley.

Go easy on table salt.

All the conventional health writers say eat breakfast but I don't. Intuitively when I wake up I feel I must burn some physical energy to earn some self-respect which is why I don't touch food until I work out for awhile.

Eat a balanced mix of carbohydrates, protein and fats. Carbohydrates are the main source of energy for your body. They consist of the starches, sugars and ?ber that come from plants. Simple carbohydrates are sugar, honey, corn syrup and fruit. Complex carbohydrates are the starches or ?ber in rice, pasta, bread, potatoes, beans and some fruits. Complex carbs are healthier than simple carbs.

Drink lots of water. I buy concentrated lemon juice and mix it with water and Sugar Twin.

Protein foods form muscle, bone and skin and repair body tissue. They make you look healthy. They're good for the skin. Protein foods are meat, poultry, fish, eggs, dried beans, nuts and dairy. Proteins are made up of 21 different amino acids. Nine of these chemicals, called essential amino acids, cannot be manufactured by your body and must be obtained from the food you eat. Proteins from animal sources are rich in essential amino acids.

Fat tastes good. It helps in making the sex hormones like testosterone. There are three main types of fat in food: saturated, polyunsaturated and monounsaturated. Transfatty acids are synthetic fats made during food processing. Eat some fat but not too much.

Your liver manufactures most of the cholesterol in your blood from the saturated fat you eat. Some comes from the food you eat. Cholesterol is good for you in the manufacture of sex hormones. Don't listen to all the negative hype. They're trying to sell anti-cholesterol drugs.

Choose low-fat or fat-free dairy products. Go easy on foods containing high amounts of fats or sugar.

Choose the freshest, most unprocessed foods possible.

The temperature inside your refrigerator should be below 40 degrees Fahrenheit. Put your fruits and vegetables in the refrigerator.

If you defrost meat, fish or poultry, you cannot refreeze it.

Canned foods last about two years.

Include lots of protein, fresh fruit and vegetables in your diet.

Avoid sugary foods.

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