????????????????????????????????????????????????????????????? What To Eat? Leading health promoters recommend consuming a daily diet that provides: less than 30 percent of calories from fat, 25-35 grams of fiber, less that 3,000 mg of sodium and less than 300 mg of cholesterol. If it's low-fat, high-quality protein you want, try tofu, it's made from soybeans and also has a lot of calcium, iron, B vitamins and Vitamin E. It also has a high amino acid ratio. A four ounce serving of tofu has only .7 grams of fat, whereas four ounces of lean beef has 5.4 grams. And, unlike meat, tofu is cholesterol free. * Eating a variety of wholesome foods. Experiment! Eat, new foods. Don't get stuck in "mono-diets' or repetitive diets that include only a few types of food. Use a lot of different, and even exotic spices. When choosing spices, keep in mind that studies show that black and cayenne pepper and other peppery spices and foods may be irritating to the stomach lining. Try some of the ethnic foods. Buy some new cookbooks! * Drink at least five glasses of water daily. Doctors and exercise experts suggest drinking 6-8, 8 oz. glasses daily when while exercising vigorously. Water is very important. It facilitates the release of heavy metals and toxins in your body. The body is made up of 2/3 water. It is a necessary conductor for ALL of the body's electrical and chemical reactions. Being that bones are 50 percent water, it makes sense that drinking plenty of water helps prevent bone brittleness and fragility. Editor's note: I highly recommend treating your water with a charcoal-filtered water purifier before drinking it. * If you have questions about drinking water - safety, etc. call: 1-800-426-4791. * Have questions about diet? Call the Dietetic Association's 24-hour hotline: 1-800-366-1655 Many people are concerned about the higher costs of natural and organic groceries. Remember that quality is what's important. Whole foods offer much more value. Because they are grown in mineral packed, nutrient rich and chemical free soil, they give your body much more value per dollar than commercially grown fruits, vegetables and grains. Whole foods are higher in fiber and vitamins and much lower in sugar and salt than processed foods. Not to mention how much healthier and energetic you will feel and be from eating these nutritious foods. Just think how much you will save on medical expenses! And, you will be helping the environment by not supporting pesticide using farms. 8 million of our tax dollars gets spent on environmental clean-up and farm-workers health costs yearly! Just think, if enough people did this, organic farming may become the norm rather than the exception. Less pesticide spraying and chemical fertilizing means cleaner air and water for us and the children. ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, Maximum Nutrition Breakfast - The Forgotten Meal: For maximum health and nutrition, breakfast is the most important meal of the day. When we skip breakfast, our bodies and minds are deprived of important nutrients. When the body is deficient of nutrients, it cannot respond adequately to the biochemical demands of our system and may overtax the inadequate supply of nutrients that we do have, resulting in headaches, fatigue, allergic sensitivity, depression, infections, accidents and poor work performance. A 10-year study of 7.000 men and women conducted at UCLA's Center for Health Sciences, showed that going without breakfast is among the seven health risks that increase your chances of an early death. The study found that death rates were 40% higher for men and 28% higher for women who "rarely or sometimes" ate breakfast in comparison to those who ate breakfast "almost every day". (Editor's note: A Newfoundland cardiologist has found missing breakfast makes the blood more apt to clot. She concluded that eating breakfast may help prevent heart attacks). Another 10-year study at the University of Iowa Medical College, undertaken prior to the UCLA study, found that consuming a breakfast high in nutrition was associated with better physical and mental performance among children and adults. Those who ate breakfast were more productive during the late morning; they also had a faster reaction time and less muscular fatigue that those who skipped breakfast. (The Nutrition & Dietary Consultant, June 1985, p. 32). Below are some myths and truths about breakfast: Myth: Skipping breakfast is a good way to lose weight. Truth: Unfortunately, this is not the case. More often than not, going without breakfast increases appetite because the alterations in blood sugar (see above) Make empty calorie fattening foods, such as doughnuts and danish, more appealing as the morning progresses. A study of college women revealed that those who go without breakfast do more snacking throughout the day than those who eat breakfast. (The Nutrition & Dietary Consultant, June 1985, p. 32). Another interesting point worth noting is that for women with a tendency toward fluid retention, eating breakfast not only increases energy, it decreases fluid build-up, often eliminating the need for diuretics. (Prevention, February 1984, p. 58) Myth: Big breakfasts make you feel sluggish and non-productive. Truth: How big is big? And what the breakfast consists of is very important. If we're talking about a 12 ounce steak, 3 eggs, hash browns, six slices of toast, 2 glasses of milk and a danish or two, and it is being consumed by a 5 ft. 2 in female with a sedentary job, and little exercise, there is a very good chance that she will feel pretty sluggish and non-productive, if, indeed, she can manage to eat such a breakfast! A better choice for breakfast would be to select foods high in fiber, complex carbohydrates and protein. The high fiber and complex carbohydrates keep blood sugar levels in a state of balance, unlike refined carbohydrates and simple sugars found in doughnuts, most prepackaged breakfast cereals, or pastries. Choose protein foods with less fat and salt than bacon and sausages. Vegeburgers or for those who eat meat (choose natural meat free of hormones, antibiotics, preservatives or additives - ask your butcher for range fed, lean beef. Also some natural foods stores carry natural beef, and poultry), homemade turkey patties are a good alternative and can be made in advance and either frozen or refrigerated until ready to use. Along with an egg and a slice of whole grain toast, you have a protein packed breakfast which is nutrient dense rather than calorie dense. Myth: Breakfast foods are dull: Truth: Breakfast foods can be ho-hum if you eat the same thing day in day out. Moreover, eating the same food each day, no matter which meal, sets the body up for sensitivities toward that particular food. In order to avoid full blown food allergies it is best to avoid eating the same foods constantly. Learn to rotate foods. For instance, if you have eggs for breakfast on Sunday morning, do not consume eggs again until the following Thursday at the earliest. A 4-day lapse between eating the same foods - especially foods that have a high allergy potential - such as eggs - is less likely to cause food sensitivities. Corn, eggs, milk and wheat are foods that most commonly cause allergies. These are foods that we very often use every day for breakfast. Many people just cannot "stomach" food first thing in the morning. If you are one of those people who can't eat much when you first arise, or don't have time to eat, consider a two-part breakfast. Those who eat breakfast at home get more vitamins and minerals than those who eat out. Eat a little something to keep your blood sugar level stable and then "brown-bag" something else to eat mid-morning. Here are some suggestions: Upon arising - eat: Vegetable omelet, scrambled eggs and one slice whole grain toast. Oatmeal with diced apples or bananas, raisins and dates. Editor's note: Try some of the many other breakfast grains such as brown rice cream, 7-grain cereal, triticale, barley and rye (in oatmeal-like form), mixed grains, millet and couscous - great with milk (rice, almond, soy, etc.) raisins and a couple dashes of cinnamon and a few drops of vegetable oil mixed in for a buttery-like flavor. Editor's note: If you drink coffee, try one of the many tasty, aromatic coffee substitutes or herbal teas on the market now. If not familiar with these, ask someone at your local natural foods store about them. If not, try switching to decaffeinated coffee. Leftovers from the day before such as brown rice or other whole grains and veggies, fish, chicken, etc. 2 slices whole wheat raisin or sprouted barley or other grain breads) toast with nut butter. Fresh fruit smoothie (Editor's notes: Consider adding algae to your smoothie for maximum nutrition. If you like quick and easy, Cell Tech has a delicious smoothie mix with added blue green algae. This way you can be sure you're getting all the nutrients you need. It's convenient too, making it the perfect travel food. NOTE: More on Cell Tech and algae coming up. Granola with fresh fruit served with almond, cashew, soy or brown rice milk. Mid-Morning: Fresh fruit and/or diluted fruit juice (1/2 fruit juice, 1/2 water - fruit juice has a high concentrate of sugar. Plain lowfat yogurt and/or sliced banana or other fruit. Note: Look in the freezer section of your health food store to find organic frozen strawberries, raspberries and blackberries. These go great in smoothies, too. If you put them in while still frozen with a half a banana - you'll have a milkshake without all the fat and sugar! Muffin, bagel or slice of date nut, banana or pumpkin bread Fresh raw veggies, leftover steamed veggies and/or carrot juice, V-8 juice, or tomato juice. A hard boiled egg. Scoop of low-fat cottage cheese or some low-fat or non-fat yogurt. Put a little bit of fresh fruit on top sometimes. zsBe creative and unconventional when it comes to breakfasts. If you are committed to being healthy, then a nourishing, low-fat, low-sugar breakfast is one of the most important things that you can do for yourself in that regard. Find more breakfast ideas in "Junk Food To Health Food." ............................................................. End of chapter.