Anti Aging Nutrition

Basic A N T I – A G I N G N U T R I T I O N Tips


v HEART DISEASE is the #1 killer of Americans (both men and women). SUDDEN DEATH is its most common first symptom. Sadly, one out of every three Americans is at high risk – and most don’t even know it! According to the American Heart Association (AHA), maintaining a healthy diet and lifestyle offers the greatest potential, of all known approaches, for reducing the risk for heart disease, in spite of major advances in clinical medicine.

v THE STANDARD AMERICAN DIET (SAD) has all the factors that increase the risk of heart disease, cancer, stroke, diabetes, osteoporosis, intestinal disorders – and many other illnesses:

· High in animal fats – (saturated)
· High in other unhealthy fats – (such as hydrogenated and trans fats)
· High in processed foods
· High in simple carbohydrates
· Low in fiber
· Low in complex carbohydrates
· Low in plant-based foods

v THE TYPICAL WESTERN DIET IS HIGHLY ACIDIC because it’s high in refined carbohydrates, red meats, and fats, and creates a biological terrain where organisms that make us sick can thrive! Some examples are unfriendly bacteria, viruses, parasites, molds, yeast, fungi, etc. Friendly bacteria, which are critical to developing a healthy immune system, such as acidophilus, bifidus, bulgarius, and others, grow much better in a slightly alkaline environment. Basically, you should eat foods that cause a slight alkaline pH shift in your body. Your acid/alkaline balance is pivotal to optimal health.

v THE FOLLOWING NUTRITION TIPS should be beneficial as far as helping supply your body with the nutrients it needs to be healthy, to balance pH, to assist hormonal balance, and to help slow the aging process, (maybe even reverse aging). These “tips” can help compliment any lifestyle or exercise program. It’s always advisable to consult your physician any time you make changes in your diet if you are having health problems before or after changing your eating habits. Good luck and good health.


v

v EAT CERTIFIED ORGANIC FOOD & LOCALLY GROWN (link) seasonal foods. Certified organic food is grown without the use of pesticides or herbicides, in mineral rich, healthy soils, and is non-genetically engineered. Animals sold as organic meat are fed feed that has not been sprayed with chemicals, and does not contain animal parts. The animals also have not been given antibiotics, and have not been given estrogenic steroids to fatten them up. (This means these will not be passed on to you as may be the case with non-certified organic.) It is beneficial to the animals and to your health to also look for “Free-Range, Cage-Free, Hormone-Free, and Anti-biotic Free” eggs and meat if not certified organic.

v CONSUME a wide variety of MAINLY WHOLE GRAINS, FRUITS AND VEGETABLES, preferably ORGANIC and RAW (or sprouted is another option) as they contain large amounts of water, enzymes, and indigestible FIBER (or steam or saute’ on low heat to preserve enzymes {<118°}) - Also, wash all thoroughly, including organic, & eat the peel when possible, as the peel is “kissed by the sun” and full of nutrients. There are lots of great recipe books available to help you as you learn to make new food choices and prepare foods in different ways. They can usually be found at your nearest health food store or other stores with book selections, the library, or on the Internet.

v IT’S IMPORTANT TO EAT “COMPLEX” CARBOHYDRATES, as they are our body’s preferred energy source, and the main fuel we use for everything we do! Some also have the added benefit of protein.

· “Complex carbohydrates,” such as found in beans and whole grains, are broken down slowly by the body. Some good complex carbohydrate sources are soy, kidney and navy beans, lentils, split and green peas, and other beans, most vegetables, tofu, tempeh, whole grain breads such as pumpernickel, 100% stone ground whole wheat bread, and other breads containing whole grains, whole grain pastas, whole oats, barley, rye, quinoa, buckwheat, bulgur, brown and wild rice, wheat and rice bran, wheat bran, millet, amaranth, spelt, corn, sweet potatoes or yams, new potatoes, summer and winter squash, nuts and seeds, to name a few.

· Sprouted legumes and grains, as mentioned above, are also a good option. You can usually find sprouted grain bread, tortillas, bagels, English muffins, pizza crust, etc., in your health food store or the health food section of your grocery store. Grains and legumes can also be sprouted at home. There are good books available on the subject of sprouting.

· “Simple” carbohydrates” are highly refined and processed, such as white breads, white pastas, white rice, other mainly white flour products, baked goods, crackers and cookies, processed meats and cheeses, fried foods and most “fast” foods, and fruit juices with sweeteners added, and should be eliminated or eaten minimally.

v IT’S IMPORTANT TO CHEW YOUR FOOD THOROUGHLY. Carbohydrate digestion begins with saliva in the mouth. Thorough chewing is essential for complete breakdown of carbohydrates so that adequate minerals and other nutrients are absorbed. The act of chewing food, in addition to the time it takes being beneficial for digestion, also contributes to increased nutrient absorption and increases the feeling of satiety, so we’re less likely to overeat. Overeating by consuming large meals aggravates blood sugar and insulin levels (contributing to diabetes), and may also contribute to weight gain and poor digestion.

v OBTAIN AMPLE AMOUNTS OF PROTEIN (Amino Acids), MAINLY FROM NON-MEAT SOURCES. Protein builds and repairs all tissues of the body, and amino acids are the building blocks of protein. Also, your brain relies on protein – the only food source of amino acids – to make all if its mood-enhancing chemicals. If you are an “emotional” eater, and load up on carbohydrates and sugars during times of stress, the answer very well may be to eat more protein! (Please see “Limit the Over Consumption of Meat” below in the “LIMIT” Section and this link to “Serotonin Deficiency.”)

· Eight “essential” amino acids, of the twenty or so amino acids currently known, cannot be synthesized in the body and must be obtained from food. Essential amino acids can be obtained from both plant and animal sources. Some plant sources are “green” chlorophyll rich Spirulina, considered a “super food,” and chlorophyll rich wheat, barley and kamut grasses, in addition to other high chlorophyll green food sources, and legumes and grains. Certain foods are considered either “complete” or “incomplete” proteins. Combining grains and legumes, two incomplete sources, will provide you with a complete protein.

· Wheat, Barley and Kamut Grasses can be juiced at home or bought as juice or powders (they may also contain vegetables).

· Spirulina, a blue-green algae, is a highly absorbable source of bio-available protein. Spirulina links its amino acids into short-chain proteins that are responsible for its incomparable ninety-seven percent absorption rate into our cells. Blue-green algae is thought to be the only plant source which contains all 20 amino acids that the human body needs. Spirulina and flax hull lignans are the only plant based sources of vitamin B12. Chlorophyll brings oxygen to our cells while cleansing the system of heavy metals and toxins. According to Paul Pitchford in Healing with Whole Foods, Spirulina contains about three times more protein than beef, with a digestive absorption rate four times greater than beef. Spirulina protein, as mentioned, is 97% digestible, compared to 20% digestible from meat sources. Digestion of meat also gives off harmful by-products that the liver and kidneys have to filter out of the body. In addition, most animal sources of protein are high in saturated fat. (See “LIMIT THE OVER CONSUMPTION OF MEAT…” in the last section.)

· LEGUMES - beans, peas & lentils, fresh, dried, and sprouted, including soybeans & tofu, are a good source of plant protein and fiber. Soybeans may be difficult to digest, unless sprouted or fermented, as in tempeh, soy sauce, or miso, or processed as in tofu, textured vegetable protein (TVP), or soy milk. Spinach is a good source of protein, and broccoli also contains a fair amount. Miso-seaweed soup is a good example of a good protein, vitamin, enzyme, and mineral food.

· NUTS AND SEEDS – raw, unsalted nuts including-almonds, cashews, walnuts, hazelnuts, etc. – up to 1/4 cup a day, & raw unhulled sesame seeds and sunflower seeds (good on salads and other foods), and the butters (but not too much of these) are other protein sources. Although nuts and seeds offer valuable concentrated protein, they must be consumed only in small amounts to avoid liver problems.

· GRAINS contain more protein than people realize. Quinoa, amaranth and spelt are high in protein (see cooking instructions below). Other grains with a fair amount of protein are bulgur and buckwheat (kasha). Whole grains contain many health-supporting properties in addition to protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some protein.

§ Quinoa is a powerhouse of nutrition, is particularly high in protein in relation to other grains, and can be used in a variety of ways (it’s also gluten-free). It can be made into a side dish for dinner, such as tabbouleh, or a high-protein good carb breakfast cereal, in addition to baked goods and no-bake desserts. To cook Quinoa: Bring 2 cups of water to a boil. Quinoa needs to be rinsed thoroughly, as saponins on the seed can make it taste bitter. Stir in 1-cup well-rinsed quinoa. Simmer on low heat for 15 minutes. Fluff with fork. If desired, toast the quinoa before cooking to bring out the nutty flavor.
§ Amaranth boasts a protein content that exceeds ordinary wheat. To cook Amaranth: Bring 2 1/2 cups water to a boil, stir in 1-cup amaranth. Simmer for 20 to 25 minutes.
§ Spelt, a member of the wheat family, also has more protein than regular wheat. Spelt is made into a variety of prepared foods, such as breads and pasta. To cook whole grain spelt, bring 3 cups water to a boil. Stir in 1-cup spelt grain; simmer for one hour. For rolled grain, bring 2 cups water to a boil. Stir in 1 cup spelt grain; simmer for 15 to 20 minutes.

· Meat for protein sources should be lean types, preferably skinless and baked. Boiled or poached eggs are also recommended over fried, and the whites of eggs should be eaten more often than the yolk, as the yolk is all fat. Again, eating small portions is most healthful. If eating meat or eggs for protein, look for “Organic, Free-Range, Cage-Free, Hormone-Free, and Anti-biotic Free.” (It’s best to consume no more than 70 grams of protein– total from all sources - per day, which should approximate 20% of total calories.)

v GLUTEN-FREE GRAINS seem to help many people with digestive and other health issues, and may be an option for you to explore.

· Gluten is the protein found in wheat and other grains, such as oats, rye barley, and processed white flours, that gives the dough its elasticity. Some people have an intolerance to gluten. Some symptoms and conditions of gluten intolerance are: chronic fatigue, chronic diahhrea, bloated stomach, gas or belching, drowsiness (especially five to forty-five minutes after eating), poor fat metabolism, low back pain, chronic headaches, chronic depression, joint pain, craving for carbohydrates, arthritis, chronic sinus congestion or runny nose, darkness under eyes, difficulty losing weight, and hyperactivity (in children). (These symptoms and conditions could also be caused by other foods or other health problems.)

· Wheat-related grains such as spelt, amaranth, teff, and sprouted grains, can be tolerated by some people who can’t tolerate gluten in wheat. People with celiac sprue cannot have any gluten or related products.

· A gluten-free option is quinoa (pronounced keen-wa,) as mentioned above. Again, quinoa needs to be rinsed thoroughly, as saponins on the seed can make it taste bitter. Quinoa contains up to 50 percent more protein than other grains, as well as higher levels of phosphorus, iron, and B vitamins.

· Buckwheat is another gluten-free option. Buckwheat (which is not wheat, but a member of the rhubarb family), contains high quality protein, B vitamins, vitamin E, iron and calcium. Hulled, toasted buckwheat, called Kasha, is available whole and cracked. Millet is usually considered gluten-free, but some say all the research may not be in. Most people with gluten intolerance can eat millet.

v CONSUME ALTERNATIVES TO MILK, and other dairy products such as ice cream. Soy, almond, or rice milk and related products, such as ice cream alternatives, are other options (see extended information on milk under “LIMIT OR OMIT” in last section.) My favorite is almond milk, which I make myself. I like it because the almonds don’t have to be blanched or cooked, and it has high protein content. I basically use it to put on cereals or to use in smoothies, etc.

· Raw Vanilla Almond Milk recipe
1 cup almonds with brown skins (The recipe calls for soaking them in the refrigerator overnight and draining the water before making milk, but I don’t soak mine and it comes out ok. It just takes a little longer blending time.)
3 cups purified alkaline water
1 vanilla bean, seeds scooped out
3 to 5 soft pitted dates (or soak hard dates in water for ½ hour)
Or other sweetener to taste, such as xylitol, honey, or stevia (Unsweetened is really good, too).

To make raw almond milk, blend the almonds with the water until smooth. Then strain the mixture through a sprout bag, cheesecloth, or strainer into a big bowl. Save the almond pulp in a container and put in the refrigerator for some other use (such as on hot cereals or in healthy cookies).

Put the almond milk back into the blender carafe and blend in the vanilla seeds and dates or other sweetener until smooth. This milk will last in the refrigerator for about 3-5 days. Shake well before using. Variation: Blend in a banana and use a pinch of nutmeg to make a festive rawnog. http://www.living-foods.com/recipes/almondmilk.html

v CONSUME A VARIETY of mainly DARK LEAFY GREENS (link) (no iceberg “head” lettuce here, as it’s devoid of nutrients), such as Arugula, Chicory, Collard Greens, Dandelion Greens, Kale, Mustard Greens, Spinach, and Swiss Chard, in addition to lettuces such as romaine.

v EAT GARLIC and ONIONS (also shallots, leeks, chives, etc.), AVOCADO, GINGER, YAMS, SWEET POTATOES, SQUASH, SPROUTS, & BRAGG LIQUID AMINOS.

v SEAWEEDS, such as wakame, kombu, kelp, hijiki, arame, and others are also beneficial.

v EAT ANTI-OXIDANT RICH FOODS. Anti-oxidants are found mainly in brightly colored fresh fruits and vegetables, preferably grown “organically” in rich soils, and picked and eaten while ripe.

· BLUEBERRIES quench free radicals from the body around five times higher than most other fruits and vegetables.

· Berries, broccoli, cantaloupe, sweet red pepper, nuts and seeds, sweet potatoes and yams, avocados, chick peas, spinach, and carrots, to name a few, are other sources of anti-oxidants.

· Antioxidant compounds are also found in sea and plant nutrient “Superfoods” such as Spirulina and Green Grasses such as wheat, barley and kamut (see below). Science has shown you should include a variety of antioxidants in your diet for maximum effect.

v USE PURIFIED WATER for cooking, baking, and steaming, and of course, for drinking.

v EAT SMALL MEALS THROUGHOUT THE DAY to keep blood sugar levels balanced (preferably a combination of carbohydrates, protein, and good fats), and take a multi-vitamin and multi-mineral supplement, preferably three times a day (when possible). Just as you need to eat at least three times a day, your body needs vitamins and minerals supplemented throughout the day.

v OMEGA-3 & OMEGA-6 FATTY ACIDS are ESSENTIAL FATTY ACIDS (EFA’S), which means that they are essential to human health but cannot be manufactured by the body. For this reason, they must be obtained from nutrition and supplementation. Together, Omega-3 and Omega-6 fatty acids play a crucial role in brain function as well as normal growth and development. EFA’s also help prevent risk factors associated with chronic diseases such as heart disease, cancer, Type II diabetes, and arthritis. Also, Omega-9 fatty acids have been reported to help lower risks associated with cancer and heart disease.

· It’s important to maintain an appropriate balance of Omega-3 and Omega-6 fatty acids in the diet, as they work together to promote health. A healthy diet should consist of roughly 2 - 4 times more Omega-6 fatty acids than Omega-3 fatty acids.

· Unfortunately, most people consume a diet much higher in Omega-6 in relation to Omega-3, which can contribute to insulin resistance and obesity, heart disease, cancer, asthma, arthritis, and depression, to name a few.

· Omega 3 fatty acids can be found in some green leafy vegetables, flaxseeds, flax hull lignans, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil, and cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring.

§ Flax Hulls (Lignans) are the natural organic shell of the flaxseed without any seed materials or oil. The shell of the flaxseed is known and proven to contain very high levels of botanical lignans. They are powerful free radical scavengers and help stop excessive free radical activity which depletes the body's immune system. Flax hulls contain both soluble and insoluble fibers and Vitamin B12 in the form of Cobalamin.

§ Flax seeds for Omega-3’s can be freshly ground, but grind only the amount you use daily and freeze what you need for the day. A small coffee grinder works well. You can sprinkle freshly ground flax seeds or hulls on yogurt, cereal, salads, or stir into your morning smoothie or juice. Flax oil is good also, but doesn’t provide the fiber and lignans that are key components of the health benefits of flax. Flax needs to be refrigerated and is found in the refrigerated section at the store. Add omega-3 rich flaxseed oil to salad dressings, and drizzle it on top of cooked cereals and vegetables. Add chopped walnuts to ground flaxseed on top of cereals or salads, or in baked goods, and eat a few walnuts as snacks.

§ Pregnant women and nursing mothers, young children, and women who might become pregnant should limit or omit fish consumption based on the advice of their physician. Omega-3 fatty acids in quality dietary supplements, certified mercury-free by a reputable third-party lab, would be another option.

§ Fish oil can be taken in capsule form, in addition to the dietary sources described, and should be kept refrigerated.

§ Be sure to buy Omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.


· OMEGA 6 FATTY ACIDS comprise the primary oil ingredient added to most processed foods and is found in commonly used cooking oils, including sunflower, safflower, corn, cottonseed, and soybean oils, evening primrose, black currant, and borage oils, and Spirulina. Omega-6’s are also found in egg yolk, meats in general, particularly organ meats, and other animal-based foods.

§ There is usually no need to supplement with Omega-6 fatty acids, as the typical American diet usually provides over 10 times the amount needed in relation to Omega-3’s.

§ It’s much more important to make sure you’re getting your Omega-3 fatty acids, as you are unlikely to get the amount you need in relation to your intake of Omega-6’s without paying particular attention.

v DRINK MIXED ORGANIC VEGETABLE JUICE OFTEN (100% carrot juice makes your blood sugar rise too quickly, so preferably mix with other veggies or drink with a meal). Fruits can also be added to vegetable juices (apples are extremely good). Garlic and ginger offer great health benefits, plus some pizzazz, and can go into your (extractor) juicer unpeeled, simplifying the process. If drinking store bought juice, buy organic 100% juice with no added sugar or preservatives, or ORGANIC POWDER form.

v DRINK ALOE VERA in JUICE for its anti-cancer, anti-parasitic, and DNA repair benefits.

v EAT FOODS HIGH IN PHYTOESTROGESNS, which are considered protective estrogens from plant compounds with estrogen-like activity.

· Phytoestrogens can stimulate your receptors to accept estrogen or block estrogen as needed. Phytoestrogens have considerably weaker estrogenic effects compared to one’s own estrogens, yet compete for the same receptor sites as our own estrogen. Thus they have been used successfully to decrease symptoms of estrogen excess.

· Soy and flax (see Omega-3 fatty acids for flax) are particularly rich in phytoestrogens. You can use soy in place of cow’s milk, tofu and tempeh in place of meat, and miso, a fermented soybean paste, as a quick, nutritious soup. Some foods we routinely eat contain minimal amounts of phytoestrogens, such as apples, carrots, oats, plums, olives, and potatoes, tea, and sunflower seeds.

v USE Cold Pressed Organic EXTRA VIRGIN OLIVE OIL or FLAX SEED OIL in salad dressings or on very low heat at the end of cooking, as they are unstable at high heat.

· GRAPE SEED OIL is more stable when heated and can be used for both salads and sautéing.

· Monounsaturated-rich canola oil is ok, but try and use the oils mentioned above as your primary oils for cooking and salads.

· Coconut oil is also stable at high heat, according to research. Food grade coconut oil, although a saturated fat, is different than the type of saturated fat found in animal sources. (See extended information on “Diabetics” page). Worth checking into.

· Try to avoid or limit hydrogenated or partially hydrogenated (such as margarine), and saturated (such as butter). Try a fresh squeeze of lemon or lime juice with black pepper or fresh herbs on vegetables instead.

v USE CELTIC SEA SALT as it supplies all 82 vital trace minerals to promote optimum biological function and cellular maintenance, and helps to balance and replenish electrolytes.

v IT’S IMPORTANT TO READ THE INGREDIENT LIST ON LABELS, even when buying at a health food store. Ingredients are listed in the order of the highest amount found in the product. If the first ingredient is sugar….you probably want to look for something a little more healthful. Also pay attention to % of each nutrient, such as % of carbohydrate, protein, fats, sodium, etc. (To calculate percent of calories from fat, 1. Check the label for number of grams of fat per serving; 2. Then use this formula: Grams of fat times 9 divided by calories per serving, times 100 equals: Percent of calories from fat which is preferably less than 30%.)





v S w e e t n e r s

v USE SWEETERNERS SUCH AS Xylitol (preferably from birch trees), raw honey, maple syrup, preferably Grade “B”, or Stevia as your main sweeteners.

· Xylitol is a natural low-glycemic sugar manufactured from birch trees and other natural xylan-rich sources (birch is recommended). It’s metabolized independently of insulin and is safe for diabetics or anyone seeking healthier sweetener alternatives.
· Raw honey contains many vital phytonutrients and antioxidant compounds which contribute to health-supportive properties. Raw, unprocessed honey contains little flecks of these nutrient rich products, making it far superior to the clear filtered honey most of us are familiar with.
· Maple syrup (preferably “Grade B”), is an excellent source of manganese and a good source of zinc. The trace mineral manganese is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses.
· Stevia is an herb that has a very sweet taste, however, the sweet taste is not due to carbohydrate-based molecules, but to several non-caloric molecules called glycosides. Individuals who cannot tolerate sugar or other sweeteners can usually use Stevia.
· AVOID artificial sweeteners such as Aspartame (Nutra-Sweet), Equal, Splenda, Saccharin, Sweet’ N Low, etc., in addition to high fructose and corn syrup sweeteners.




v LIMIT OR OMIT:


v LIMIT COMMON VEGETABLE OILS, such as corn, soybean, safflower, sunflower, and cottonseed oil, as all are high in omega 6 fatty acids. As mentioned above, Omega 6 fatty acids and Omega 3 fatty acids are essential fats needed for health. But, most people consume a diet high in Omega 6 in relation to Omega 3 fatty acids, which can be detrimental to health.

v LIMIT, OR OMIT, TRANS-FATTY ACIDS, as they have been linked to heart disease and high cholesterol. They are commonly found in many processed foods (packaged foods like bread, crackers, cereals, cookies and other baked goods, chips and other snacks, fried foods, including french fries, margarine, and all foods containing hydrogenated or partially hydrogenated oils – those that are solid at room temperature). Researchers believe the dramatic increase in consumption of trans-fatty acids directly relates to the increase in Type II diabetes. Unfortunately, trans-fats currently aren’t listed on ingredients labels. Again, mainly look to eliminate foods that contain hydrogenated or partially hydrogenated oil in the ingredients list of processed foods. Deep fried foods when dining out probably also contain some trans-fats.

v LIMIT OR OMIT CERTAIN DRINKS, such as carbonated energy drinks, soda pop such as Coke, Pepsi, Mountain Dew, etc.,, (including and especially “diet” versions of these drinks), as they rob your body of water, are full of sugars and artificial flavors, and the phosphate/sugar combo leaches calcium from your bones. Also limit or omit other carbonated drinks, coffee and other caffeinated drinks, herbal teas, including Green Tea (many health benefits!) are good and alcohol, except for maybe some really good red wine (high in anti-oxidants!) once in a while. Organic wine is available more often now, and “sulfate free” has only the naturally occurring sulfates without any added.

· Healthy “pop” alternatives, Emergen-C (see next), 100% healthy juices, tons of tea varieties, and even coffee alternatives can be found at your health food store or health food section of your grocery store.

· “Emergen-C” is a product that can be added to water and is sold in convenient serving size packets for people on the go. Emergen-C is the effervescent way to speed 1000 mg. of vitamin C (the protector vitamin) into your body. This fizzy drink mix also has 32 different minerals and B vitamins to re-energize you. Emergen-C comes in many different flavors, and also one that is “Lite” and sugar free.


v LIMIT OR OMIT COMSUMPTION OF DAIRY PRODUCTS as milk may not do a body good!

· Milk produces and thickens mucus in the respiratory system, contributing to sinus, bronchial, and asthma problems.

· Milk is the second leading allergin (next to wheat), and milk allergy is often misdiagnosed. Also, many people have lactose intolerance, which is the inability to digest lactose, the predominant sugar of milk.

· Milk consumption contributes to anemia (low iron) and issues with the kidneys and gallbladder.

· Also, cow's milk is acidic. The body has to compensate for this acid, and will pull calcium and sodium out of the bones and joints to neutralize it, and this is believed to contribute to osteoporosis.

· Americans who consume large amounts of dairy still have widespread calcium deficiency problems such as arthritis and osteoposis, even though the dairy industry fortifies milk with synthetic vitamin D3 which is needed for calcium absorption. This is because research indicates other cofactors, such as magnesium, phosphorus, and vitamins A and C, also need to be supplied for proper calcium absorption and utilization.

· All mammals, except for humans, wean their young off milk at a young age. It is provided by the mother as complete nourishment for the young (of that species) that are not yet eating regular food. As the young increase their intake of regular food, they are weaned from milk (as they no longer need high fat or specific nourishment from one food). Also, it would be impossible for them to continue suckling their mothers for milk after they are grown! Humans, as you know, not only continue drinking milk after we are weaned, we drink milk from a whole different species. Humans are the only mammals to do that, also! A little food for thought!

· Soy, rice, and almond milk are some of the alternatives to cow’s milk.

v OMIT ALL REFINED SUGARS and PROCESSED FOODS, and foods containing YEAST, MSG, DAIRY, CAFFEINE, and CHOCOLATE. WHAT, ME GIVE UP CHOCOLATE? (See below.) AVOID/LIMIT Meat, Margarine, Fried Foods, Food Additives, Preservatives, Coloring Agents, Artificial Sweeteners, Artificial Flavors. Also AVOID/LIMIT Fungus Foods such as Mushrooms (except for medicinal such as shitake).

v LIMIT THE OVER CONSUMPTION OF MEAT, AND also AVOID HIGH PROTEIN, HIGH FAT, LOW CARB DIETS, as they are not healthful in the long run. High protein, high fat, low carbohydrate diets may promote weight loss, but the potential hazards over a long period of time outweigh the short term benefits, as does the overconsumption of meat in general. Obesity, heart disease, bone loss, and many degenerative diseases are associated with the over consumption of saturated fats from meat and dairy products.

· Foods high in saturated fats and cholesterol found in food obtained from animals, especially meat, aged cheese, and butter, damage the insulin receptors, are the major dietary elevator of serum cholesterol, and increase the risk of undesirable clot formation (which can lead to a blocked artery).

· The risk of heart disease is increased with saturated fat intake from meat and dairy products, including high blood pressure, angina, stroke, and heart attack.

· Also, saturated fats found in meats, eggs and dairy products can impair insulin sensitivity, making it harder for insulin to do its job, and may eventually lead to complications with diabetes.

· Many scientists believe that too much protein in the diet may cause calcium to be leached from bones and contribute to osteoporosis. This is due to the fact that, when you take in more protein than your body needs, your body can’t store it, so the excess amino acids are converted to organic acids that acidify your blood. As soon as the proteins are converted to organic acids, calcium leaves your bones to neutralize the acid and prevent any change in pH.

· High protein, high fat, low carb diets tend to acidify the blood and produce chemical compounds called ketones, and a condition called “ketosis,” which is very hard on the liver. Ketosis can cause memory loss, depression, acetone-smelling bad breath, and far more serious side effects.

· Many meat sources of protein are hard to digest, and only a certain, usually small portion (around 18 to 20%) of animal protein is digestible and bio-available.

· When meat is over consumed, the remaining, non bio-available portion contributes to heavy mucus conditions that make one sluggish and attracted to stimulants such as coffee, refined sugar, and alcohol.

· Overconsumption may lead to accumulation of harmful by-products that the liver and kidneys have to filter out of the body, such as uric acid.

· High blood pressure and/or elevated cholesterol levels are often associated with an elevated level of uric acid.

· Gout is a type of arthritis caused by a high meat diet and elevated uric acid levels. Gout can lead to kidney stones and other complications.

· Meat can also be full of toxic residues, antibiotics, estrogenic steroids (to fatten them up for market), and adrenal stress hormones from the raising and slaughtering processes. These are passed on to the person eating the meat.


v GIVE UP CHOCOLATE??? YOU MUST BE THINKING I’M NUTS!!! Being a chocoholic myself, I can understand how that would be near to impossible! But the bad part about chocolate isn’t the chocolate, or cocoa, but the sugar, fat, flour and dairy it’s combined with when you eat chocolate bars, chocolate cake, etc! In fact, researchers are now saying, as I’m sure you’ve heard, dark COCOA is full of antioxidants, and is good for the health of the heart and blood vessels!!!

v ORGANIC, DARK COCOA, or organic dark chocolate (including chips), can be bought at your favorite health food store or health food section of your grocery store (it’s better if it’s 70% or more cocoa - I found one the other day that was 99%!!). Look for “Fair Trade” certified (see below). You can make your own tasty chocolate desserts with good fat, good sweeteners, and whole grains! Dark cocoa and soft “silken” tofu, blended with a healthy sweetener, makes an excellent pudding.

v Even though Americans spend $13 billion a year on cocoa products, many small-scale family cocoa farmers face tremendous instability. They are often forced to sell their harvest to local middlemen who use rigged scales or misrepresent world prices. Recent media reports of child slavery on West African cocoa estates show the stark contrast between the delicious treat we enjoy and the often difficult working conditions of the people who produce it.
Fair Trade certification ensures that cocoa farmers receive a fair price for their harvest, creates direct trade links between farmer-owned cooperatives and buyers, and provides farmer’s access to affordable credit. On Fair Trade farms, slave labor is strictly prohibited and farms are inspected to ensure that Fair Trade standards are being met (Theses standards apply to all Fair Trade Products, including coffee.)
A good website for recipes is Whole Foods Market. You can get on an e-mail mailing list and receive lots of good information on healthy food, including great recipes. http://www.wholefoodsmarket.com/recipes

Dr. Cindy Bates