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Sensible nutrition.

Healthy body & brain food.

These views are non-fanatical and, in a nutshell for the likes of I and others who may so wish. Three-quarters of all Doctor visits are probably psychosomatic or avoidable! Good nutrition is the foundation of a healthy body and mind.

I highly recommend, sprouts (such as broccoli) easy to grow your own, and the best in fresh! Also (with the right juicer) barley or wheatgrass juice daily (alternitively) in there powdered form.

Starting each day positively sure helps health too! Being alive! Beats the alternative, I still say. A glass of fresh water, with fresh lemon juice included is good for starting up the system including the liver etc. 5 to 10 portions of fresh colourful fruits & vegetables (spinach a good 1st), Blueberries & yoghurt a day helps keep the Doctor, ill health, early aging & obesity away!. Don't over-eat or drink!!!!! But, Life's too short to be bland!!!! enjoy variety too. Like, pure juice, citrus fruits (plenty of vitamin C. daily). Cider vinegar. Teas green is the best. Light beer or beer lightly, moderate quality red wine (with food). Breads (whole-meal), banana pancakes, carrot & fruitcake. Quality fresh salads, figs, dates, prunes, etc. Veggies, raw and lightly cooked daily, like: carrots, celery, broccoli, cauliflower, cabbage, spinach, lettuce, tomatoes, onions, peas etc. Juice (fruit & veggies). Kumara, pumpkin, apples & potatoes etc. baked or steamed (with skins). Fruits; of all sorts!!!!!! daily, like: passion fruit, peaches, bananas, apples, Kiwifruit, oranges and tamarillos, etc. Yoghurt (organic) and Soya products. At least every second day's food intake should be vegetarian. Virgin olive oil's one of the best for cooking & brushed or sprayed on lightly. Vitamin C or E before a main meal or, a glass or two of quality red wine with helps keep conversation & blood flowing. Skinless chicken & poultry (free range organic). Fresh oily fish and Seafoods often. Meats *none or little* (no fat skin or burnt pieces) Lamb's, one of the leaner meats. Sushi, tofu, beans. Mostly whole-grain rice, lentils, pasta & noodles. Walnuts & Pine nuts are great. Sugar (raw & very little). Manuka or tea tree honey, Hummus, melons and avocados. Vitamins & Minerals worth using: Grinding your own flax seed ... in a little coffee grinder is inexpensive and, one of the best extras we can have for health, Flax seed oils an alternitive. Q10 (energy & antioxidant). Garlic & vitamin C daily, helps prevent flu's. E, for the heart and blood. Folic acid, Primrose oil. Gin Sing & Royal Jelly ... Selenium (often), Beta-carotene, B groups & Sprirulina. Organic foods a 1st choice.

Colour counts- If your food looks drab and pale, that's also probably the best way to describe its nutritional content. The more colour, the better. Beets, collards, peppers, broccoli, carrots, raspberries, yams, beans, tomatoes, eggplant, blueberries, and on and on. THINK COLOUR, COLOUR, COLOUR! the colours themselves are caused by compounds known as carotenoids and anthocyanidins, which have been shown to be powerful anti-oxidants, reduce inflammation and stimulate our immune systems. So...make every plate a rainbow of healthful food. VARIETY - Not only is variety the spice of life, it is also the cornerstone of good nutrition. No one should eat the same food every day, day in and day out. Constant "exposure" to single foods may be the source of many food sensitivities. In general, one shouldn't eat a single food group more than 3-5 times per week. The most commonly over-eaten foods are dairy products, wheat, eggs, coffee, corn, soy and oranges. Not by coincidence, these are also the most commonly seen allergic foods. Be adventurous. Have fun. Try new foods and spices. Experiment with food and recipes from other cultures. FIBER - Does your food just lay there limp and soggy? Food ought to have character and substance, and offer a little resistance. Whole foods and whole grains have much more chutzpah than their wimpy, over-processed cousins like white flour and white sugar. Lightly cooked or raw vegetables, fruits and berries should be the nutritional cornerstone of every diet. And dried beans are, by far, the highest source of fibre in the diet. FRESHNESS - Nothing beats growing and eating your own food: the flavour and nutrient content is unsurpassed and it reconnects you to food as living plants. The fresher the food the better. Organic foods have none of the potentially toxic pesticides and fertilizers, and have been shown to be higher in mineral content than the ordinary commercial varieties. Organic farming also tends to support small-scale farming. In general, for fruits and vegetables, the rule of thumb is, fresh is better than frozen; frozen is better than canned; canned is better than none at all. WATER - In aqua vita means, "in water there is life". Life on this planet began in the sea; our bodies are 60-80% water; water is the universal solvent--it cleans everything including our bodies inside and out. Many health problems arise because we don't drink enough water to wash away the waste products our bodies produce. How much water? Take your weight in pounds and divide that number by three. This is the minimum number of ounces of water you should drink per day. E.g., a 150-pound person should drink 150/3 or 50 oz of water per day. Other beverages do not count. Only pure water cleans and acts like pure water. Coffee, tea, soda pop, and alcoholic beverages have one thing in common: they are actually dehydrating to the body. I feel you can drink as many of these as you want as long as you maintain your recommended daily water intake, AND drink an extra 8 oz of water for every dehydrating beverage you consume. CHEW - average chewing is around seven to ten chews per mouthful of food before swallowing. Thirty to fifty chews is far better for digestion. All digestion begins with chewing. Unless we break the food up into small enough pieces with our teeth, our digestive enzymes can only digest the outer layer of the food. The rest passes to our large intestines where bacteria digest the remaining pieces, producing gas as a side effect. Chew every mouthful of food until it is liquid and your tongue can no longer recognize it. Chew completely and swallow before adding new food to your mouth. PLEASURE - Take time to relax and enjoy your food. Share it with friends. Play with your food (forget what your mother said). Food should bring pleasure. Food is a sacred gift; it connects us inextricably to the natural order. All too often eating is seen as some chore to be got through as quickly as possible. That is wrong-headed and simply not healthy. It may sound corny, but if you don't love your food, it won't love and nourish you in return. Let each meal, then, be a feast and, a celebration.

Healthy Salads what to chomp and what to avoid! 1. Mushrooms: if not poisonous or hallucinogenic not that nutritious. 2. Creamy salads: A.k.a. the white death. If you must have some slaw or, worse, macaroni salad (3/4 cup = 26 grams of fat!), at least place it over raw vegetables. The mayo will double as salad dressing. 3. Radishes: No matter how you slice 'em, these are roots. What's worse, they're roots without a nutritional leg to stand on. You'd need to eat half a cup to take in a gram (g) of fibre, which isn't enough to keep even a rabbit regular. 4. Alfalfa sprouts: Don't bother with these little health-food frauds. Half a cup provides only traces of nutrients. But they are virtually calorie-free, so if you actually like their dank flavour, knock yourself out. 5. Carrots: Shredding gives raw carrots a whole new quality: They become edible. Mix, don't top, your salad with a quarter cup of them, and you'll be eating nearly a whole day's worth of beta-carotene. 6. Cauliflower: Broccoli's bleached cousin has only a fraction of the vitamin C and beta-carotene. You're better off doubling up on broccoli and skipping this pale imitator. 7. Sunflower seeds: A few spoonfuls have potassium and magnesium to lower blood pressure, plus folate to help prevent heart disease. 8. Black olives: While these little fat bombs won't hurt your heart, they won't help it much either. You'd need to eat 10 to get just 3 g of cholesterol-lowering monounsaturated fat. 9. Chickpeas: Despite the name, this isn't something you'd find in Penthouse. Half a cup has 6 g of protein, 5 g of fibre, and some B vitamins. 10. Hard-boiled eggs: One has 6 g of protein and some lutein and zeaxanthin, phytochemicals that may cut your risk of age-related vision loss. 11. Cherry tomatoes: Ounce for ounce, these little suckers have as much prostate-protecting lycopene as their big brothers. 12. Cucumbers: Low in nutrients, fibre, and taste. Maybe that's why people drown 'em in vinegar and call them pickles. 13, 14. Iceberg lettuce, mesclun salad greens: Nutrient wise, iceberg lettuce helps your diet as much as real icebergs helped the Titanic. But mesclun greens contain folate, to fight heart disease, and fibre, to spit shine your colon walls. 15. Cottage cheese: The best cheese choice on the bar. Half a cup of the full-fat stuff has only 108 calories and 5 g of fat, and gives you 13 g of protein. 16. Broccoli: Six florets give you a day's worth of vitamin C and 20 percent of your beta-carotene. Bonus: Broccoli is rich in a number of polysyllabic compounds that seem to have anticancer properties. Eat all you can stand. 17. Shredded Cheddar cheese: One half cup of shredded Cheddar has 19 g of fat - about what you'd get in a fast-food taco. Try to limit yourself to a tablespoon. 18. Mysterious extras (bacon bits, croutons, Chinese noodles): They're salty, they're crunchy, and they're more like pretzels than vegetables. Of the three, the croutons are best. Ten croutons add up to about 50 calories and 2 g of fat. Chinese noodles tend to be greasier. And bacon bits? Well, they're bacon, and we all know how healthy that is. 19. Dressing: Low-fat dressing isn't low-cal, so go easy on it. A better bet? Canola oil and red wine vinegar. The oil contains omega-3 fatty acids to reduce your heart-disease risk. The vinegar adds flavonoids to keep your blood flowing smoothly.

Walking, or exercising half an hour 3 to 4 times a week helps life's flow, as deep breathing exercises will too.

Seek calm space daily and, music for the Soul!

Quiet content ... comes very much from within, know, love and feed one's self ... well!