Sunday, May 1, 2011

62. The habit of health:Elementary nutrition principles

The best two books on good nutrition principles that I have read, i use and recommend are
1. "Fit for life" by Harvey and Marilyn Diamond (Warner books edition 1985)
2. "The pH miracle: balance your diet reclaim your health" by Robert Young PhD. 2002.

Then there is alo the book on zone-nutrition by Dr Barry Sears.

3. Mastering the Zone: The Next Step in Achieving SuperHealth and Permanent Fat Loss

1. The least energy  principle of nutrition.
According to this principle, the digestion function is the largest consumption function, of energy in the organism.  Digestion consumes more energy than running or swimming etc.
So in order to save energy for other higher functions (like creative work, socializing, athletics, dancing etc) it is best to be fed with foods that require the minimum digestion effort from the part of the organism. The digestion of proteins, and meat is the most energy costly digestion for the organism. Thus salads, stark, fruits etc are preferred.
2. The daily rhythms nutrition principle.
According to this principle the various time zones of the day are not equivalent relevant to the type of food the human organism is inclined to consume. Medical studies show that the burning activities of the human organism are lowest in the morning when he (she) gets up, middle in the mid of the day, and maximum at the end of the day. In addition the starting level of burning rate, in the morning is not every day the same, it depends on the morning activities and breakfast, and the rest o the day will raise from his level up. S days with higher morning burning level will end in the evening with higher burning level than other days. The nutrition according to this principle should follow 3 time zones of 8-hours each:
a) From  8 p.m. to 4 a.m. in the morning. The assimilation cycle. The organism assimilates the food eaten the previous day. As it coincides usually with the time of sleeping, no eating is statistically recommended during that time.
b) From 4 a.m. to noon 12 a.m. The elimination cycle. During that time the organism needs to get read through excretion, the part of the food not needed. As it coincides with the time of lowest burning rate of the organism, it is recommended eating only fruits alone without any other food, or later towards noon light salads. It is very important that  the fruits are eaten alone without combination with any other food, as the organism digests them better, and fast only when their are alone.
c) From noon 12 a.m. to 8 p.m. The appropriation cycle. As at this time the burning rate increases toward its maximum, heavier food is eaten like starks, proteins etc.

2. The principle of proper food combining.
According to this principle and after the principle of least energy cost in digestion, we should avoid combinations of foods that the digestion is longer sometimes double than the normal.
Starks require digestive liquids that have alkaline pH, while proteins require digestive liquids with acid pH. If the meal includes both, then, during digestion both liquids with alkaline pH and acid pH are secreted , which neutralize each other and the digestion goes longer and longer , from 3 hours which would be the normal up to 8 hours! Therefore we should not combine e.g. spaghetti with meat, and in general stark with proteins. It should be meat and proteins with salads, and in different meals starts (e.g. spaghetti) with salads. salads and vegetables require neutral pH in the digestive liquids. The reasons that such not recommended combinations e.g. of spaghetti or potatoes with meat is so popular, is exactly that: In ages that the people were poor and was little food, such meals would require longer digestive time, and would make you feel, without hunger for many hours. But in modern times no such need. So the proper combination should be so as to have either an alkaline pH meal, or an acid pH meal not both.
Within this principle is also the principle of proper fruit consumption. Fruits must be eaten always alone, without combining with any other food. The speed, of fruit digestion is very high when they are eaten alone, and the ability of the organism to assimilate their sensitive vitamins is possible only when they are eaten alone.

3. The  pH principle of nutrition
According to this principle, the healthy organism in its entirety, has a slightly alcaline pH, not neutral. When there are a lot of parasite bacteria, and microbes in the organism, the pH is slightly acid rather than alkaline which makes the immune system work, more difficult.
So after this , the best meals are those that the ingredient are of alkaline pH, rather than acid pH.
In the book above by Robert Young, there are detailed lists of the pH of most of the foods, In general meats, and fish, stark have acid pH, while vegetables alkaline pH. Such tables can be found in the web too.

4. The zone-nutrition principle.
According to this principle, when in a meal the carbohydrate, the lipids, and the proteins, are approximately 1/3 ,1/3,1/3 each in the caloric energy, then the organism secretes some hormones called eicosanoids, that regulate the action of the other hormones, and the organism is like doping itself. There is then a feeling of higher energy, and a cure of the metabolic inflammation. The metabolic inflammation appears as a feeling of hunger, but in fact it is just a sign of the need of better balanced nutrition.

5. The vegetarian nutrition principle
According to this principle , the human organism is not designed to digest meat. There are several proofs of ir
a) Our teeth are not appropriate for flesh chewing.
b) The human saliva is less acid, than that of carnivorous animals, and for the preliminary digestion that occurs in the mouth.
c) The human digestive liquids are 10 times less acid in pH, than that of the carnivorous animals, so the digestion of meat can go up to 8 hours instead of at most 3 hours.
d) The human digestive intestine is quite longer, than that of the carnivorous animals (something less than double) and while in carnivorous animals, meat stays in the organism not more than 24 hours, in the humans it stays usually 48 hours. So the carnivorous animals are not endangered by the bad cholesterol, while the human organism is endanger for 48 hours.
Meat has also a lot of toxins and much of them are from the putrefactive bacteria (that soften it, as meat has to age to be eaten). Vegetables do not have such high concentrations of toxins.
Realising that the human organism is not designed for eating meat and animal flesh, makes us to be in closer connection with our body and the Creator. It is the indirect invisible influence of the kingdom of carnivorous animals that has created the tradition of animal flesh eating, since the ages of hunting. And this has become an addiction, like the addiction to a cigarette.
The present state of the civilization does not help us to be vegetarians, as the food industry, the restaurants etc are not based on that. So it is not easy to apply this principle. For example from the 22 amino acids the organism produces all of them except of 8 that are called essential and should be provided by the food. If we follow the principle of vegetarian nutrition, we should combine in a meal appropriate vegetables and seeds to provide for the essential 8 amino acids. E.g. combining cereal with legumes we may succeed in having a complete spectrum of amino acids.
By far the abundance of different tastes that are met in various vegetable foods, cannot be compared with the few only tastes that meat and fish have. And it is not only the tastes but also the various nutrition valuable ingredients, vitamins etc that are by far more. E.g. the wheat grass has more than 200 vitamins, quite unknown to the pharmacy , and not existing in meat. Big animals like horses can live entirely on wheat grass.

The whole food industry has an outdated model related to that. American food industry gives almost 50% of the vegetable agricultural production as animal food to grow cattle, for beef and pork meat, which essentially kills the human organism with toxins and cancer dangers. At the same time a large part of the developing countries is underfed and dies from hunger. And the way the animals are grown to slaughter is very close to an indirect tyranny that makes them more vulnerable to diseases (e.g. the well know story of crazy caws). If we would stop  growing animals to slaughter, and utilize directly the vegetarian agricultural production for direct human feeding, we could save almost half of the effort and cost in the food industry that could be used for the developing countries, and at the same time improve the health of the 1st world population because of eating much less meat.
See e.g.

 It is a myth and irrational belief that the only adequate source of proteins can be the animals flesh. In the book above of Robert Young , there are tables that show what caloric value percentage of the vegetables is proteins. You will surprised to read what high percentage in protein are various vegetables. E.g. Spinach is 49% protein from its caloric value, lettuce is 42% etc . Most other vegetables are between 12% and 40%. It is also a myth that only animal flesh can make you muscular strong. There are some kinds of gorillas that have 10 times more muscular power that ordinary humans, and are entirely vegetarian in nutrition.
Here is a rather impressive list of famous historic persons that were vegetarian: Pythagoras, Socrates, Plato, Aristotle, Leonardo da Vinci, Isaak Newton, Voltaire, Henry David Thoreau, George Bernard Show, Benjamin Franklin, Thomas Edison, Dr Albert Schweitzer, Mahatma Gandhi, etc.
Within the vegetarian principle of nutrition, is also the water content principle of nutrition  that we should prefer foods that are about 70% water inside, exactly as and because our own body is about 70% water.
Nevertheless as the present state of the civilization does not support the vegetarian life style, although we should keep in mind the right direction, we should be flexible when we cannot find the appropriate vegetarian correct meal, and try gradually and statistically to shift towards a vegetarian life style.

Within the vegetarian nutrition principle there is also the raw-vegan principle, according to which, we consume mainly or only  raw vegetarian food. The reason he raw food is better for our health is because it preserves its aether part, and aether material constituents, and also because, the ordinary material chemical constituents like vitamins and anti-oxidants which would be much destroyed if cooking. (About aether, search the web by the key word "kirlian photography" and "half-leaf")

Furthermore within the raw-vegan principle there is also the raw-vegan one-only-kind-of-food-per-meal principle , according to which at each meal we eat one only kind of raw food, e.g. only tomatoes, or only oranges etc, and then after 1/2 or 1, or 2 or 3 hours whenever we feel we want to eat again, we proceed to another meal that has again to be of only one kind of raw food, e.g. only apples or only avocado etc. Which kind of food to eat is entirely determined by what we want to eat. If we want to eat a kind of food, this means that we need it, if we do not want to eat it, it means that the organism does not need it. Such a method of eating meals is good for the organism because the digestion of one only kind of food is very easy and fast for the organism.  Usually it is also used as a method of losing extra weight. 
6. The handsome freedom principle
According to this principle and as many experiments have shown, it is best for the human being to  "listen" to his  thin voice of his organism about what he (she) would like to eat daily, rather than just follow a solid rule of nutrition. At least as long as this "thin" voice is not covered by the loud voice of advertisement and fancy posters.
Experiments with animals have shown also that animals with a lean diet live almost double longer than animals that overeat.

7. The psychology of nutrition habits and beliefs reinstallation, principle
Diets do not work because it is not only the formula and protocol that has to be designed. It is by far different to know what to do from doing what you know. Some times following a diet is as difficult as stopping smoking. There must be considerable work with the subconscious , and effort with special techniques to erase old nutrition habits and beliefs and reinstall new nutrition habits and beliefs, Here the techniques of anchors of NLP is the necessary tool, and of high value. To substitute an old habit like over-eating or eating a particular unhealthy food, one must analyse what is the hidden emotional function that such a habit has and substitute it with another habit that has the same emotional effect (e.g. pleasure, feeling of certainty, reduction of stress, avoidance of sorrow etc) but of different nutritional effect. Also techniques of self-talking, and hypnotherapy may apply. We talk about such techniques  in special posts.