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Profile | Gender | Weight | Height | Age | Activity | Vegetarian Vegan (Pure) Raw food Meat, fish, poultry | Evaluate My Diet
Female Pregnant Male |  | Lbs Kg |  | Inch Cm |  | Moderate Active Sedentary
I cannot guarantee the accuracy of the calculations. This is just meant as a general tool to see gross excesses or deficiencies in your diet. See a doctor or a professional before making any decisions on your diet or healthcare. | Body Mass Index (BMI)
Calories | Basal Metabolic Rate (BMR). This is the energy you use just by being alive. Estimated Energy Requirement (EER). Calories for weight and activity | EER: BMR:

Food and Nutrition | Reset :
--- | ---
Food Group (2000 Calories) | Item | Servings | Calories | Carbs | Protein | Fats | Item | Serving
Liquids (6-8 cups) | Water | 1 cup | 0 | Drink 6 to 8 cups |  |
100% Juice | 1 cup | 112 | 25.79 | 1.74 | .5 |  |
Milk, Soy ™Silk | 1 cup | 127 | 1.23 | 10.98 | 4.7 |  |
Milk, Whole | 1 cup | 146 | 12.83 | 7.86 | 7.95 |  |
Soda (12 fl oz) | 1.5 cups | 144 | 37.4 | .12 | - |  |
|  |  | Carbohydrates (Grains and Roots) 6-11 Servings (6 oz)
| Cereal (Cold) | 1 cup | 464 | 68 | 10.8 | 19 |  |
Cereal (Hot) | 1 cup | 607 | 103 | 26 | 11 |  |
Rice, brown | 1 cup | 216 | 44.77 | 5 | 1.76 |  |
| Bread, wheat | 1 slice | 69 | 12.9 | 2.72 | 1.18 |  |
Pizza, Cheese | 1 slice | 271 | 31.6 | 11.75 | 10.87 |  |
| Pasta | 1 cup | 155 | 32 | 5 | 1 |  |
Couscous | 1 cup | 176 | 35.5 | 6 | - | - | -
| Potato, baked | 1 (100 g) | 161 | 36.89 | 4.32 | .23 |  |
Potato, Mashed | 1 cup | 236 | 35.23 | 3.93 | 8.86 | 24 mg Cholesterol
|  | Fruit (2 - 4 Servings (2 cups))
Citrus | Orange | 1 | 59 | 14.39 | 1.26 | .36 |  |
Melons | 1/6 Cantaloupe | ½ cup | 26.5 | 6.37 | .65 | .15 |  |
Tree | Apple | 1 | 110 | 29.28 | .56 | .37 |  |
Vine | 15 Grapes | 1 cup | 62 | 15.78 | .58 | .32 |  |
Berries | Strawberry | 1 cup | 49 | 11.67 | 1.01 | .46 |  |
Tropical | Banana | 1 | 72 | 18.5 | .89 | .27 |  |
Tropical | Mango | 1 | 135 | 35.19 | 1.06 | .56 |  |
Tropical | 1/6 Avocado | 1 peg | 301 | 15.6 | 3.55 | 27.83 |  |
Dried | Raisin | ¼ cup | 109.5 | 28.825 | 1.23 | .168 |  |
Olive | Olive | 1 | 4 | .2 | .03 | .34 |  |
|  | Vegetables (3 - 5 Servings (2½ cups))
Green leafy | Spinach | 1 cup | 49 | 6.75 | 6.15 | 1.17 |  |
Cruciferous | Collard greens | 1 cup | 49 | 9.33 | 4 | .68 |  |
Bright Color | Carrot | 1 cup | 53 | 12.27 | 1.18 | .3 |  |
Stalk, Tree | Corn | 1 cup | 66 | 15.83 | 2 | .55 |  |
Sprouts | Alfalfa | 1 cup | 10 | 1.25 | 1.32 | .23 |  |
Herbs | Onion | 1 cup | 67 | 16 | 1.48 | 0.12 |  |
Spices | Cinnamon | 1 tbsp | 18 | 5.4 | .26 | 0.22 |  |
Gourd, Vine | Squash | 1 cup | 75 | 18 | 1.82 | .72 |  |
Seaweed | Spirulina | 1 Oz | 2.75 | .224 | .539 | .073 |  |
|  | Proteins
| Beans, Nuts, Seeds (2 - 3 servings) (5½ - 7 oz)
Legume Beans: no salt. Nuts: dry roasted, no salt | Beans (soy) | 1 cup | 298 | 17 | 28.6 | 15.43 |  |
Tofu | 3 oz | 117 | 3.47 | 12.78 | 7.06 |  |
Nuts (Almond) | 1 oz | 169 | 5.47 | 6.26 | 14.98 |  |
Nuts (Walnut) | 1 oz | 175 | 2.81 | 6.82 | 16.73 |  |
Seeds (Flax) | 1 oz | 37 | 2.02 | 1.28 | 2.95 |  |
Dairy | Milk, Whole | 1 cup | 146 | 12.83 | 7.86 | 7.95 |  |
Cheese | 1 Oz | 97.85 | .312 | 6.05 | 8.05 |  |
Yogurt | 1 cup | 150 | 11.4 | 8.5 | 7.96 |  |
Egg, boiled | 1 | 78 | .56 | 6.29 | 5.3 |  |
| Meat (2 - 3 Servings (5½ - 7 oz))
| Lamb | 3 Oz | 227 | - | 19.49 | 15.94 |  |
Veal | 3 Oz | 240 | - | 22 | 16 | 95 mg Cholesterol (77 mg Lamb)
Poultry | Fried Chicken | 3 Oz | 123 | - | 18 | 5.08 |  |
Baked Chicken | 3 Oz | 114 | - | 18.7 | .69 | 61.5 mg Cholesterol (58.5 mg fried)
Roast Turkey | 3 Oz | 132 | - | 17.58 | 6.18 | 54 mg Cholesterol
| Beef (Roast) | 3 Oz | 246 | - | 24.49 | 15.66 | 64 mg Cholesterol
Bologna | 3 Oz | 180 | 2 | 7 | 16 |  |
| Salmon | 3 Oz | 175 | - | 18.79 | 10.5 |  |
Tuna, water | 3 Oz | 99 | - | 21.69 | .69 | 27 mg Cholesterol (15 mg tuna, oil)
Shrimp | 3 Oz | 84 | - | 17.77 | .92 | 166 mg Cholesterol (61 mg lobster) (54 mg salmon)
| Pork (Ham) | 3 Oz | 123 | - | 17.79 | 4.7 |  |
Bacon | 3 Slices | 126 | - | 9.09 | 9.54 | 16 mg Cholesterol (45 mg ham)
Sausage | 1 link | 51 | .35 | 1.79 | 4.71 | 9 mg Cholesterol
Fats and Oils (Little) | Fats
Oils(Olive) | 1 TBSP | 119 | - | - | 13.5 |  |
Butter, spreads | 1 TBSP | 102 | .01 | .12 | 11.5 |  |
Ice cream | 1 cup | 290 | 33.98 | 5.04 | 15.84 |  |
Dressing | 1 TBSP | 43 | 1.53 | .06 | 4.17 |  |
Salt | 1 TSP | Sodium (2358 mg) per teaspoon |  |
Condiments | 1 TSP | Sugar. 5 calories per teaspoon |  |
Processed Junk | Crackers | 1 | 18 | 2.74 | .35 | .69 |  |
Milk Chocolate | 1 bar | 266 | 36.83 | 5.19 | 10.9 |  |
5 Chips | 1 oz | 142 | 18.4 | 1.59 | 7.29 |  |
Baked | Cake | 1 Slice | 340 | 50.73 | 5.04 | 14.35 |  |
Cookies | 1 (15 g) | 69 | 8.87 | .53 | 3.65 |  |
Preserves | Jelly, Jam | 3 TSP | 56 | 13.77 | .07 | .01 |  |
6-18 Teaspoon | Sugars | 6 tsp | 30 | 8 | - | - | - | -
Our Vegetarian Recipes | Breakfast | Low carbohydrates, high protein and fiber |  |
Lunch | Low carbohydrates, high protein and fiber |  |
Dinner | Low carbohydrates, high protein and fiber |  |
Sunshine | 10 to 15 minutes of sun gives the daily supply of vitamin D. |
Rest (8 hours). Exercise (1 Hour) | Aerobic | 30 minutes of moderate exercise, brisk walking recommended
Strength | 15 minutes of strength exercise to build muscles
Rest | The body still burns energy equal to the BMR
Sleep | 8 Hours of sleep to repair and rebuild the body
Add salt, sugar, butter and other condiments separately.

Food and Nutrition: Recommended Daily Allowance of Food Groups
Profile | Total Daily Servings | Recommended Daily Allowance
--- | --- | ---
Group | Age | Weight | Calories | Grain | Fruit | Vegetable | Milk | Meat | Protein | Carb | Fat | Sugar | Fiber
Child | <10 | 32-60 | < 1800 | 6 | 2 | 3 | 2 | 5 oz | 40 g | 9% | 240 g | 53% | 53 g | 27% | 6 tsp | 20 g
Inactive | Age | 130 | 1800 | 6 | 2 | 3 | 2 | 5 oz | 40 g | 9% | 240 g | 53% | 53 g | 27% | 6 tsp | 20 g
Average | 15-50 | 111-125 | 2000 | 9 | 3 | 4 | 2 | 6 oz | 50 g | 10% | 300 g | 60% | 65 g | 29% | 12 tsp | 25 g
Adult | 19-24 | 132-146 | 2200 | 9 | 3 | 4 | 2 | 6 oz | 55 g | 10% | 330 g | 60% | 73 g | 30% | 12 tsp | 27½ g
Athlete | 19-24 | 140-160 | 3000 | 11 | 4 | 5 | 2-3 | 7 oz | 70 g | 9% | 420 g | 56% | 93 g | 28% | 18 tsp | 35 g
Diet | 15-60 | 180+ | 1400 | 8 | 4 | 6 | 2 | 5 oz | 70 g | 20% | 210 g | 60% | 31 g | 20% | 2 tsp | 35 g

Food and Nutrition: Recommended Daily Allowance of Vitamins and Minerals
Profile | Vitamins (Fat Soluable) (*µg) | Vitamins (Water Soluable) (mg) (*µg) | Minerals (mg) (*µg)
--- | --- | --- | ---
Group | *A | *D | E | *K | C | *Folate | B1 | B2 | B3 | B6 | B7 | *B12 | Ca | P | *I | Fe | Mg | Zn | *Se | Fl | Na | K
Child | 500 | 10 | 7 | 30 | 45 | 100 | 1 | 1.2 | 13 | 1.2 | 50 | 1.4 | 800 | 500 | 120 | 10 | 250 | 10 | 20 | 3.2 | 300 | 2000
Inactive | 800 | 5 | 8 | 65 | 60 | 180 | 14 | 1.2 | 14 | 1.6 | 150 | 2 | 1200 | 700 | 150 | 10 | 320 | 12 | 55 | 3.1 | 500 | 3000
Average | 900 | 5 | 9 | 70 | 60 | 200 | 16 | 1.5 | 16 | 1.8 | 200 | 2 | 1300 | 1250 | 150 | 10 | 400 | 13 | 60 | 3.1 | 500 | 3000
Adult | 800 | 5 | 8 | 60 | 60 | 180 | 1.1 | 1.3 | 15 | 1.6 | 200 | 2 | 1300 | 1250 | 150 | 15 | 360 | 12 | 55 | 3.1 | 500 | 3000
Athlete | 1000 | 5 | 10 | 80 | 60 | 200 | 1.5 | 1.7 | 19 | 2 | 200 | 2 | 1300 | 1250 | 150 | 12 | 420 | 15 | 70 | 3.8 | 500 | 3000
Ca = Calcium. P = Phosphorous. I = Iodine. Fe= Iron. Mg= Magnesium. Zn= Zinc. Se= Selenium. Fl= Fluorine. Na= Sodium. K= Potassium

Nutrition Dictionary
Conversion Chart
Metric | English
--- | ---
Volume | 15 ml | 3 Tsp | 1 TBSP | ½ Fl Oz | 180 drops
30 ml | 6 Tsp | 2 TBSP | 1 Fl Oz | 1 shot
240 ml | 1 cup | 16 TBSP | 8 Fl Oz | ½ pint
.95 L | 4 Cups | 2 Pints | 1 Quart | ½ Magnum
45 ml | 9 tsp | 3 TBSP | 1.5 fl oz | 1 jigger
Weight | 28 g | 1 Oz | - | - | -
454 g | 16 Oz | 1 Lb | - | -
1 Kg | 35 Oz | 2.205 Lb | - | -
Length | 91.44 cm | 36 inch | 3 feet | 1 yard | -
1.6093 Km | 5280 feet | 1760 Yards | 1 Mile | -
Energy | 3500-4000 Calories | 1 Lb of Fat
9 Calories (Kcal) | 1 gm of Fat
4 Calories (Kcal) | 1 gm of Protein
4 Calories (Kcal) | 1 gm of Carbohydrates
1 Kilocalorie (Kcal) | 4.2 Kilojoules
Temperature | 180º Centigrade | 350º Fahrenheit
One 12 oz soda can is 1.5 cups
Fortified. Nutrients not normally found are added. Pasteurization. Heating to kill bacteria and rapidly chilled. Homogenized. Processed to reduce the size of the milk fat so that it does not separate. Cultured. Bacteria culture is added to the product. Milk Whole Milk. Over 3.25% milk fat. Vitamin D fortified. Low Fat Milk. Between 0.5% and 2% milk fat. Skim Milk. Less than 0.5% milk fat. Buttermilk. Cultured low fat milk. Lactic acid bacteria. Dry Milk. Pasteurized whole milk with water removed. Nonfat Dry Milk. All fat and water removed from milk. Evaporated Milk. Half of water removed by heating homogenized milk. Condensed Milk. Half of water removed from whole milk and 40% sugar. Juices Raw. Fresh fruit, not processed. Fresh Squeezed. Not pasteurized. Fresh Frozen. Fresh squeezed, frozen. 100% Juice or 100% Pure. Fruit juice with all nutrients. Concentrate. Water removed and then added back later. Not from Concentrate. Has never been concentrated. Canned. Heated to extend shelf life. Cocktail, Punch, Drink, Beverage. Diluted, sweeteners added, less than 100% juice. As little as 5% juice.

Carbohydrates
• Simple Sugars. » Sucrose. Cane sugar. » Glucose. From all plants. » Fructose. From fruit » Lactose. Milk sugar. » Maltose. Malt sugar. * Sorbitol. Alcohol sugar. • Starch. Complex sugar. • Cellulose. Undigested carbohydrates
RDA: 300 grams or 6 - 18 teaspoon sugar

Food Groups

- Carbohydrates. They are the main source of energy. The body uses carbohydrates in the form of glucose. So it takes additional steps to convert simple sugars and complex sugars to glucose. Excess glucose is stored in the liver as glycogen with the aid of insulin. This is later converted to fat.
  - Simple Sugars ("Neocarbs", "Bad Carbs"). Easily converted to glucose. They are refined and processed carbohydrates.
  - Complex Sugars ("Paleocarbs", "Good Carbs"). These take a longer time to convert to glucose and help to release sugar slowly into the blood stream. They are from unprocessed plant sources which are the staple of our original diet. These complex carbohydrates can further be classified by the rate at which they release sugars to the body and trigger the insulin response.
    - Low Glycemic Index. 0-54. A slow insulin response. This is better for diabetics.
    - Medium Glycemic Index. 55-69. Trigger a moderate insulin response.
    - High Glycemic Index. 70-100. A fast insulin response like refined sugars.
  - Artificial Sweeteners. These are not converted to glucose. Their value is their ability to sweeten products without having high calories. So they are not carbohydrates.

  Natural Sweeteners | Artificial Sweeteners
  --- | ---
  Sugar | Source | Sweetness
  --- | --- | ---
  Sucrose | Cane sugar | 1
  Sucanat | Cane sugar | 1
  Glucose | Grape sugar | .7-.8
  Fructose | Fruit sugar | 1.1-1.73
  Lactose | Milk sugar | .15-.4
  Galactose | Milk sugar | .35
  Maltose | Malt sugar | .3-.5
  Honey | Bees | .97
  Molasses | Sugar Plants | .75
  HFC | Corn | 1.2-1.6
  Sorbitol | Alcohol sugar | .5-.7
  Xylitol | Alcohol sugar | 1
  Mannitol | Alcohol sugar | .5-.7
  Maltitol | Alcohol sugar | .75
  Isomalt | Alcohol sugar | .45-.65
  Lactitol | Alcohol sugar | .3-.4
  Erythritol | Alcohol sugar | .6-.8
  Natural (Extracts) | Source | Sweetness
  --- | --- | ---
  Thaumatin Talin™ | Fruit protein | 2000-3000
  Stevioside (Stevia) | Plant leaf | 300
  Glycyrrhizin | Licorice root | 50-100
  Dihydrochalcones (DHCs) | Citrus bioflavonoids | 300-2000
  Artificial | Source | Sweetness
  --- | --- | ---
  Saccharin | - | 300
  Cyclamate | Banned carcinogen | 30
  Sunett™ | Acesulfame Potassium | 200
  Sucralose Splenda™ | Sugar | 600
  Tagatose | lactose | .92
  Trehalose | starch | .5
  Truvia™ | Stevia | 300
  Alitame Aclame™ | aspartic acid, alanine | 2000
  Aspartame Nutrasweet™ | aspartic acid, phenylalanine | 200
  Neotame | 7000-13000
  Aspartic acid, alanine and phenylalanine are amino acids. So they are converted to a product that is used. Phenylalanine cannot be processed by some people with a rare birth defect called PKU. » Aspartame is converted to formaldehyde in the body. » Sucralose is made by adding chlorine to sugar.
  » Lactose = Glucose + Galactose » Sucrose = 50% Glucose + 50% Fructose » Invert Sugar = Glucose + Fructose mixture found in fruit. 1.2 sweetness » High Fructose Corn Syrup (HFC) = Glucose + Fructose (42% or 55%)
  Polyols (Sugar alcohols). Have 1.5 to 3 calories per gram. They are mainly used in gums, hard candy, oral health products and sugar-free products. But they are not "sugar free" since at least half is digested.
  During the 1970's manufacturers started replacing sucrose with cheap high fructose corn syrup (HFCS)
  The liver converts fructose to fat
  "Natural" does not mean "healthy" especially if it is consumed in unnatural quantities and combinations.

- Protein. Builds muscles and other structures of the body. They are made from building blocks of amino acids. There are 22 amino acids used by the body, ten of these are essential. Histidine and arginine are essential only for the young. This means that they cannot be manufactured by the body and must be eaten. Food sources are evaluated by the amount and quality of protein they provide.
  - Complete Protein. They contain all essential amino acids. Meat, milk and eggs.
  - Incomplete Protein. Missing or low in some amino acids. Vegetable sources. (Beans are the best source of protein). Plant foods can be combined to provide all proteins.

  Proteins and Amino Acids
  Essential Amino Acids
  * Tryptophan • Threonine • Isoleucine • Leucine * Lysine • Methionine (cysteine) • Phenylalanine (tyrosine) • Valine • Arginine (for infants) • Histidine (for infants) Lysine and Tryptophan are poorly represented in most plants so vegetarians must be careful to eat foods that include these. (Beans, oats)
  Non-Essential Amino Acids
  • Alanine (pyruvic) • Arginine (glutamic) • Asparagine (aspartic) • Aspartic Acid (oxaloacetic) • Cysteine (serine) • Glutamic Acid (oxoglutaric) • Glutamine (glutamic) • Glycine (serine, threonine) • Proline (glutamic ) • Serine (glucose) • Tyrosine (phenylalanine)
  Amino Acid Products
  • Taurine (methionine) • Carnitine (lysine) • Citrulline (argenine) • Hydroxyproline (proline) • Ornithine (argenine)
  RDA: 50 grams per day
  Quinoa is complete. Oats are high in lysine. Rice and beans make a complete protein.

  Sample Foods and Essential Amino Acids (g)
  Food | Amount | * 1 | 2 | 3 | 4 | * 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12
  --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | ---
  RDA (140 lb) | 57.3 g | .350 | 1.400 | 1.330 | 2.940 | 2.660 | 1330 | 2.310 | 1.680 | - | .980
  mg/kg | 5 | 20 | 19 | 42 | 38 | 19 | 33 | 24 | - | 14
  Soy bean | 1 cup | .416 | 1.244 | 1.388 | 2.331 | 1.906 | .385 | .461 | 1.495 | 1.084 | 1.429 | 2.221 | .772
  Quinoa | 1 cup | .780 | .802 | 1.336 | 1.248 | .445 | .913 | .624 | 1.001 | 1.56 | .534 | 1.047 | 1.63
  Oats | 1 cup | .356 | .897 | 1.083 | 2.003 | 1.094 | .487 | .636 | 1.396 | .894 | 1.462 | 1.860 | .632
  Kidney bean | 1 cup | .182 | .646 | .678 | 1.227 | 1.053 | .230 | .166 | .830 | .432 | .804 | .950 | .428
  Lima bean | 1 cup | .173 | .634 | .773 | 1.265 | .983 | .186 | .162 | .844 | .519 | .882 | .899 | .447
  Lentil | 1 cup | .160 | .640 | .772 | 1.295 | 1.247 | .152 | .234 | .881 | .477 | .887 | 1.380 | .503
  Rice, brown | 1 cup | .064 | .185 | .213 | .417 | .193 | .113 | .060 | .259 | .189 | .294 | .382 | .129
  Rice, white | 1 cup | .049 | .152 | .183 | .351 | .153 | .100 | .087 | .228 | .142 | .259 | .354 | .100
  Tofu | 91 g | .140 | .367 | .446 | .684 | .592 | .115 | .124 | .437 | .301 | .454 | .79 | .262
  Bean sprouts | 1 cup | .081 | .324 | .342 | .556 | .440 | .081 | .088 | .390 | .265 | .397 | .420 | .217
  Pita, bread wheat | 1 large | .095 | .180 | .235 | .429 | .170 | .098 | .146 | .301 | .187 | .282 | .291 | .145
  Hummus | 4 tbsp | .036 | .108 | .124 | .208 | .176 | .048 | .044 | .142 | .080 | .124 | .29 | .080
  Tempeh | 1 cup | .323 | .132 | 1.46 | 2.374 | 1.508 | .290 | .321 | 1.48 | 1.10 | 1.528 | 2.078 | .774
  Almond | 1 oz | .057 | .200 | .204 | .433 | .177 | .055 | .083 | .338 | .156 | .235 | .726 | .174
  Peanut | 1 oz | .065 | .230 | .236 | .435 | .241 | .082 | .086 | .348 | .273 | .282 | .803 | .170
  Peanut butter | 32 g (2 tbsp) | .075 | .263 | .270 | .499 | .276 | .094 | .099 | .399 | .313 | .323 | .920 | .195
  Spinach, cooked | 1 cup | .072 | .229 | .274 | .416 | .328 | .099 | .063 | .241 | .203 | .302 | .302 | .119
  Pepper | 92 g | .011 | .034 | .030 | .047 | .040 | .011 | .017 | .028 | .018 | .038 | .044 | .018
  Carrot (78 g) | ½ cup | .007 | .022 | .023 | .025 | .023 | .004 | .005 | .018 | .011 | .025 | .024 | .009
  Orange | 159 g | .019 | .033 | .056 | .051 | .105 | .043 | .022 | .068 | .035 | .087 | .143 | .038
  Apple | 212 g | .002 | .013 | .012 | .027 | .026 | .002 | .002 | .013 | .002 | .025 | .012 | .010
  Beef | 3 oz | .209 | .815 | .839 | 1.475 | 1.552 | .478 | .209 | .728 | .627 | 0.908 | 1.179 | .639
  Lamb | 3 oz | .217 | .739 | .895 | 1.442 | 1.639 | .476 | .221 | .755 | .623 | 1.000 | 1.012 | .587
  Chicken | 44 g | .145 | .526 | .657 | .934 | 1.057 | .345 | .159 | .494 | .420 | .617 | .751 | .386
  Tryptophan Threonine Isoleucine Leucine | Lysine Methionine Cystine Phenylalanine | Tyrosine Valine Arginine Histidine
  1 cup of cooked soybeans is a superior source of protein than 3 oz of beef. 1 cup of oats is a superior source of protein than 44g of chicken.

- Fats. Ingested fats provide the compounds from which we make our own fat, cholesterol and phospholipids. Fat gives (9 kcal/gram) of energy. Carbohydrates and proteins give (4 kcal/gram) of energy. The brain uses glucose for energy but the rest of the body, especially the muscles, uses fatty acids as their source of energy. Fats supply 70% of the energy needs of the body. There are several types of fats.
  - Saturated. Solid at room temperature. Most animal fats are highly saturated. No double bonds between the carbon atoms in the fatty acid chains. They lower good cholesterol and increase the risk of heart disease.
  - Monounsaturated. Liquid at room temperature. Most plant oils. Examples are olive, peanut, and rapeseed (canola) oil. Have a single double bond in the fatty acid chains.
    - Oleic acid (Omega 9). Most vegetable oils are mainly Omega 9.
  - Polyunsaturated. Have two or more double bonds in their fatty acid chains. Examples: corn, soy bean, cottonseed, sunflower, and safflower oils.
    Essential Fatty Acids (EFA). Humans can synthesize most fat from carbohydrates except for two polyunsaturated fats which must be eaten.

    Essential Fatty Acids
    Food | Omega-6 | Omega-3
    --- | --- | ---
    ALA | DHA, DPA, EPA
    Oil (%) | Canola | 20% | 10% | 0%
    Olive | 10% | Trace | 0%
    Corn | 52% | 2 | 0%
    Safflower | 77% | 0 | 0%
    Sunflower | 63% | Trace | 0%
    Soyabean | 54% | 8 | 0%
    Nuts (mg/ 100 g) | Almond | 13500 | 0 | 0
    Peanut | 16300 | 0 | 0
    Walnut | 43200 | 6300 | 0
    Flax | 6080 | 23500 | 0
    Pecan | 24200 | 600 | 0
    Pinenut | 39800 | 0 | 0
    Other | Egg, large | .666 | .019 | .023
    Fresh Fish (mg/100 g)
    Cod, Antarctic | 46 | 0 | 756
    Mackerel, blue | 204 | 34 | 1108
    Salmon, Atlantic | 592 | 108 | 1836
    Perch, golden | 265 | 79 | 460
    Salmon, Australian | 48 | 5 | 132
    Canned Fish (mg/100 g)
    Sardine, in oil | 1839 | 329 | 2615
    Salmon, Pink | 116 | 69 | 1454
    Salmon, Australian | 86 | 36 | 981
    Tuna | 10700 | 930 | 487

    - Linolenic acid (Omega 3). They reduce the risk of inflammation, heart disease and cancer. Recent studies suggest that it is very effective against breast cancer and probably others because it is important in maintaining the cell wall.
      Walnuts, flaxseed, canola and green leafy vegetables are plant sources. Fish oils are a rich source. But one ounce of walnut has more than three ounces of salmon. However, Omega 3 comes in many forms and plant sources have only Alphalinolenic acid (ALA), while fish oils have most in the other forms (EPA, DPA and DHA) (Eicosapentaenoic acid Docosapentaenoic acid Docosahexaenoic acid). Flax seeds have a high concentration of Omega-3, but in nature the other seeds are much higher in Omega-6 by a ratio of twenty to one.
    - Linoleic acid (Omega 6). Cereals, vegetable oils, margarine, baked foods, whole grain bread, eggs and poultry. Walnuts and pinenuts have the highest amount of omega-6 than other nuts. Gamma linolenic acid (GLA) lowers blood pressure.
    For optimum health the ratio of omega 6 to omega 3 should be two to one, otherwise they may behave like the bad fatty acids. In nature, the ratio is much higher.
  - Trans Fats. Have been partially hydrogenated producing fewer double bonds. They lower good cholesterol and increase the risk of heart disease more than saturated fats.
  High fat is associated with infertility and the impairment of memory in the hippocampus.

  Sources of Fiber
  • Pectin. Fruit • Cellulose. From all plants • Hemicellulose. All plants, bran • Lignin. Cereals, woody vegetables * Gums and food thickeners. From food additives. Although these are undigested material, it may be wise to use fiber from natural food sources.
  RDA: 35 to 45 grams per day

- Fiber (Fibre). Food products that pass through the digestive system undigested. They may be helpful in preventing constipation and for allowing the waste material to pass easily through the digestive system. Both soluable and insoluable fiber are needed. Wheat fiber is less soluable than fruit fiber and helps the waste to pass through more quickly. Soluable fiber regulates glucose and lowers bad cholesterol.
  Fibers are polysaccharides from many sources.
  - Starch: Main source of stored carbohydrates in plants consisting of amylose and amylopectin.
  - Arabinoxylan: Found in the bran of grasses and grains such as wheat, rye, and barley.
  - Beta-Glucan: Found in the bran of grains such as barley and oats and lower cholesterol and glycemic index.
  - Pectin: A cementing material in the cell walls of plants such as the rind of citrus fruit.
  - Inulin: Fructose polymers in fruit and vegetables.
  - Cellulose: Glucose polymers found in plant cell walls.
  - Hemicellulose: Found in plant cell walls.
  - Glucomannan: Fiber from the tuber of a plant.
  - Agar and Carrageenan: Extracted from sea weed
  - Guar Gum: The ground endosperm of the guar seeds
  - Xanthan Gum: Produced by a bacteria found on cruciferous vegetables.
  - Dextran: Produced by oral bacteria and stick to teeth as plaque.
  - Chitin: Found in fungi and the exoskeletons of insects and crabs.
  - Glycogen: Stored glucose in animal tissues.
  - Glycosaminoglycans: Found in the lubricating fluid of the joints, cartilage, synovial fluid, vitreous humor, bone, and heart valves.
- Vitamins and Minerals. These are the substances that are necessary for several important chemical reactions in the body.
  - Water Soluable Vitamins: Vitamin C and B, are eliminated and are not stored. But that does not mean that they cannot be toxic in high doses.
    Avidin, a substance found in raw eggs, binds and inactivates biotin.
  - Fat Soluable Vitamins: Vitamins (ADEK) are soluable in fat and they can be stored in the body for years. Therefore, these vitamins tend to have toxic and harmful effects.

    Vitamin | RDA | Requirement
    --- | --- | ---
    Water soluable Vitamins
    C | Ascorbic acid | 60mg | Ca, Mg, bioflavonoids
    Guava, kiwi, citrus, brussels sprout
    B Complex | C, E, Ca
    | B1 | Thiamine | 1.1mg | B, C, E, Mn
    Fig, mango,orange, whole grains,beans
    | B2 | Riboflavin | 1.1mg | B, C
    Raisin, prune,mango, eggs,beans, nuts
    » | B3 | Niacin | 14mg | B, C
    Nuts, mango, nectarine, raisin, dairy
    | B5 | Panthotenic acid | 5mg | B, A, C, E
    Pomegranate, date, broccoli
    » | B6 | Pyridoxine | 1.5mg | B, C, K
    Raisin, prune, banana, beans
    | B7 | Biotin (vitamin H) | 30-100 µg | B, B5, B9, B12, C
    Oatmeal, tomato, papaya
    | B8 | Inositol | 40mg | B, C
    Oats, onion
    | B9 | Folate (folic acid) | 600µg | -
    Spinach, citrus, beans, broccoli
    » | B10 | Para-amino benzoic acid (PABA) | 25mg | B, B9, C
    Brown rice
    » | B11 | Choline | 200mg | B, B9, B12, inositol
    Spinach
    | B12 | Cyanocobalamin | 2.4µg | -
    Milk, egg
    » | B15 | Pangamic acid | 25mg | -
    Seeds, rice
    » | B17 | Amygdalin | µg | -
    Seeds, kernel
    P | Bioflavonoids | µg | C
    Citrus, grapes
    Fat soluable Vitamins
    A | Retinol | 700µg | C, D, E, F, Zn, choline
    Beta-carotene | 2800µg
    Spinach, carrot
    D | Calciferol | 5µg 1000 IU | A, C, F, Ca, P, choline
    Sun, carrot
    E | Tocopherol | 15µg | A, B1,C,F,Mn, Se, inositol
    Almond, black rice
    | K | Phylloquinone | 65µg | -
    Kale, spinach
    F | Unsaturated fatty acids | 42-65 g | A, C, D, E
    Almond, spinach
    | Produced in the intestine by bacteria

    Vitamin D. Every cell in the body has receptors for Vitamin D. It maintains bone health with calcium, promotes weight loss especially belly fat. Sunlight converts cholesterol to vitamin D. It regulates insulin to lower sugar, lowers blood pressure, raises HDL, absorbs calcium and fights cancer (colon, breast, prostate). Exposure to the sun 3 times per week for 15-20 minutes of the face arms and legs gives the RDA.
    Sleep loss, muscle pain, bone pain and joint pain are symptoms of Vitamin D deficiency. It may be misdiagnosed as fibromyalgia.
    Dehydration, over urination, calcium overload are symptoms of too much Vitamin D.
    Eyesight. Researchers have discovered that age related macular degeneration can be cut by 50-60% when about 720 IU is taken daily. The current RDA is 600 IU.
    Mushrooms are the only food with Vitamin D. When exposed to sunlight the vitamin D content increases.
    Darker skinned people need more exposure (1 hour).
    Overweight people need more vitamin D because the excess fat absorbs it.
    Precautions. These need fat to be absorbed, so be careful with extremely low fat diets.
  Minerals. There are a few minerals that do not have much data on their concentration in foods. Below is the source of these.
  - Selenium: Brazil nuts, brewer's yeast, broccoli, chicken, garlic, brown rice, dairy products, kelp, onions, seafood, salmon, liver, tuna, vegetables, wheat germ, and whole grains.
  - Zinc: Brewer's yeast, egg yolks, fish, kelp, Lamb, legumes, lima beans, liver, meats, mushrooms, pecans, oysters, soybeans, poultry, pumpkin seeds, sardines, seafood, sunflower seeds, and whole grains.
  - Molybdenum: Cereal grains, legumes, peas, dark green leafy vegetables and beans.
  - Germanium: Garlic, mushrooms, onions, aloe vera, comfrey, ginseng.
  - Iodine: Iodine salt, seafood, ocean fish, kelp, asparagus, garlic, lima beans, mushrooms, sea salt, sesame seeds, soybeans, spinach, summer squash, swiss chard and turnip greens.
  - Chromium: Yeast, brown rice, meat and grains, dried beans, calf livers, chicken, corn, potato, dairy products, eggs, mushrooms.
  - Boron: Prunes, apple, carrots, grapes, certain vegetables, nuts, pears, and grains.
- Heavy Metals. Heavy metals can be toxic at low concentrations. Some are needed in trace amounts (copper, zinc, thallium, chromium). Other heavy metals such as mercury, lead, arsenic, and cadmium have no known health benefit.
  - Lead: Causes ADHD, learning disabilities. Found in paint and water wells, drinking water from older plumbing materials.
  - Mercury: Found in metal dental fillings (53% mercury) and fish.
    Mercury is found in every fish, even in streams, and 25% had more than recommended.
    Shark, swordfish, king mackerel, and tile fish are the most likely to contain high levels of mercury and should be avoided. White tuna has medium amount and you should not eat more than 6 ounces per week. Anchovies, sardines, salmon, trout, scallop, canned light/dark tuna have lower levels.
  Cilantro is used to chelate heavy metals. This binds and removes heavy metals.

Antioxidants
These are substances that help to remove or transform harmful free radicals from the body. "Free radicals" are not 1960's hippies who have been released from jail. They are very reactive chemicals waiting for a chance to bond with anything, good or bad. They are like unexploded bombs waiting for the innocent victim. An antioxidant will bind with them and make them harmless. These are the antioxidants found in foods as common nutrients.

- Vitamin A and Beta Carotene. It protects the skin and mucous membrane, destroys carcinogens and lowers cholesterol.
- Vitamin C. It protects other antioxidants. It protects cells in the brain and spinal cord from free radicals. Vitamin C boosts the absorbtion of antioxidants 13 times and makes iron more soluable.
- Vitamin E. It protects the outer coating of cells by preventing the oxidation of lipids. Selenium improves the absorption of Vitamin E and zinc is required to maintain normal levels.
- Superoxide Dismutase (SOD). This is an enzyme which stops the destruction of cells. It neutralizes a dangerous free radical called superoxide which increases with aging. Copper, zinc and manganese are used to make two forms of this enzyme. This is an enzyme that is found in barley grass, Brussels sprouts, broccoli, cabbage, most green plants, and wheat grass.

  Pills, Potions and Supplements
  • Pills. I do not eat them. I eat the whole plants instead. I believe that the moment I find a pill growing on a tree is the moment that I will eat them. The plant has many chemicals that scientists have not discovered so are not available in pill form. I also believe that the pillsand powders are not biologically equivalent to the natural vitaminsand proteins because of my allergic reaction to them. • Juicing. While juicing may be healthy, it is wasteful. You are throwing away a lot of healthy pulp. So, combine juicing with making fruit breads, soups and salads. • Fruit Smoothies. These and many other "healthy drinks" may be loaded with sugar and fats. • Energy Drinks and Specialty Water. Loaded with caffeine, sugar and salt.

- Zinc. Necessary for Vitamin E and Superoxide Dismutase.
- Selenium. It converts harmful hydrogen peroxide to water.

These are some foods that are antioxidants.

- Green Tea. This is the fresh, green tea leaves, not the dried up junk in a box. It contains many flavonoids and other compounds that behave like antioxidants. It lowers cholesterol, helps to burn fat, regulates blood sugar and insulin and helps to prevent cancer.
- Billberry. This is a herb that protects capillary walls. It inhibits the growth of bacteria, strengthens collagen, help cancers and aging.
- Ginkgo Biloba. This is a herb which lowers blood pressure and helps circulation by allowing cells to squeeze through small spaces. This promotes the delivery of oxygen to the cells.

These are the antioxidants that are not common nutrients.

- Glutathione. An amino acid which detoxifies the liver.
- Alpha-Lipoic Acid. Works with Glutathione, Vitamin C and E.
- Coenzyme Q10. Works like vitamin E and stimulates the immune system.
- Cysteine. An amino acid that can be converted to Glutathione. It detoxifies alcohol, tobacco smoke and pollutants.
- Melatonin. This is a hormone that can enter any cell. It protects the DNA in the nucleus.
- Grape Seed Extract. Works with vitamin E to convert hydrogen peroxide to water and enhances the production of antibodies.

Eating dried figs increases the amount of antioxidants in your blood for four hours.

ORAC and Phenols
Food | Amount | ORAC | TP
--- | --- | --- | ---
Dark Chocolate | 1 oz | 5878 | 366
Cocoa powder | 1 oz | 22847 | 1479
Chocolate, dutch | 1 oz | 11348 | -
Milk chocolate | 1 oz | 2125 | 143
Cloves | 1 tsp | 6603 | 238
Cinnamon | 1 tsp | 6153 | 362
Turmeric | 1 tsp | 3504 | 47
Oregano, dry | 1 tsp | 2001 | 73
Curry | 1 tsp | 970 | 21.5
Mustard Seed | 1 tsp | 966 | 61
Paprika | 1 tsp | 376 | 39
Peppermint, fresh | 1 tbsp | 224 | 11
Garlic | 1 tsp | 150 | 2.58
Basil, dry | 100 g | 67553 | 4489
Thyme, fresh | 100 g | 27426 | 1734
Ginger, raw | 100 g | 14840 | 227
Walnuts | 100 g | 13541 | 1556
Pecans | 100 g | 17940 | 2016
Almonds | 100 g | 4454 | 418
Mangosteen | 100 g | 20,000 | -
Acai | 100 g | 18,400 | -
Pomegranate | 100 g | 10,500 | -
Cranberries, raw | 100 g | 9584 | 718
Blueberries | 100 g | 6552 | 531
Plum, raw | 100 g | 6259 | 367
Raspberry, raw | 100 g | 4882 | 502
Granny Smith Apple | 100 g | 3898 | 341
Figs, raw (3) | 100 g | 3383 | 960
Cherries | 100 g | 3365 | 339
Orange, Navel | 1 cup | 1819 | 337
Red Grapefruit (1/2) | 100 g | 1548 | 214
Grapes, red | 100 g | 1260 | 177
Watermelon | 1 cup | 142 | 59
Lemon Water | 8 oz | 400 | -
Green tea | 1 cup | 3000 | -
Artichoke, boiled | 100 g | 9416 | 703
Spinach, raw | 100 g | 1515 | 205
Red Bell Pepper | .5 cup | 600 | 193
Sumac, bran, raw | 100 g | 312400 | 6600
Sumac, grain, raw | 100 g | 86800 | 2300
Beans, red | 100 g | 8459 | 637
Lentils | 100 g | 7282 | 628
Soybeans | 100 g | 5764 | 249
100 g = 1.5-2 fruit or 1 cup. 28.35 g =1 oz
ORAC RDA. 3000-5000 or 30,000-50,000 points

Oxygen Radical Absorbance Capacity (ORAC)
It measures how well a food protects against free radicals. ORAC is the total antioxidants and TP is the total phenolics.

Phytochemicals
They work with other nutrients to prevent diseases.

- Carotenoids. Fruits and vegetables that are dark green, yellow, orange or red contain carotenoids. Here are four important carotenoids.
  - Beta Carotene. Aging process, certain types of cancer, improve lung function, diabetes. Yellow-orange fruits and vegetables such as mangoes, cantaloupe, apricots, papaya, kiwifruit, carrots, pumpkins, sweet potatoes, and winter squash, and green vegetables, such as broccoli, spinach, and kale.
  - Lutein. Vision, cataracts and macular degeneration. Kale, spinach and collard greens contain the most lutein of any fruit or vegetable. Other sources of lutein include kiwifruit, broccoli, collard greens, brussels sprouts, swiss chard, and romaine lettuce.
  - Lycopene. Prostate cancer and heart disease. Red fruits and vegetables such as tomatoes and cooked tomato products, red peppers, pink grapefruit, watermelon which has more lycopene than tomato.
  - Zeaxanthin. Macular degeneration and certain types of cancer. Corn, spinach, winter squash, and egg yolks.
- Flavonoids. Act as antioxidants. Flavonoids do not act to eliminate cancer, instead the body sees them as foreign objects and tries to get rid of them. The body uses the same mechanism to fight flavonoids that it uses to fight cancer, carcinogens and mutagens. So they act by the same principle as vaccines. Only a small amount is needed to trigger this response and large amounts may be unhealthy.
  - Resveratrol. Heart disease, cancer, blood clots and stroke. Red and purple grapes, red and purple grape juice, and red wine.
  - Anthocyanins. Aging (memory, balance and coordination), lowers cholesterol. Blueberries, cherries, strawberries, kiwifruit, and plums.
  - Quercetins. Head and neck cancers, allergy inflammation protects lungs from pollutants and cigarettes. Apples, pears, cherries, grapes, onions, kale, broccoli, leaf lettuce, garlic, green tea, and red wine.
  - Hesperidin. Heart disease. Citrus fruits such as orange, grapefruit, tangerine, lemon, lime, mandarin, and tangelos.
  - Tangeritin. Head and neck cancers. Citrus fruits.
  - Catechin and Epicatechin. Cancer, burn fat. Cocoa, açaí berry, green tea, almonds. Use dark chocolate with a cocoa content of 70% or more.
  - Epigallocatechin Gallate (EGCG). Cancer, type 2 diabetes, immune system. Green tea.
  - Kaempferol. Cancer. Tea, broccoli, grapefruit, citrus, apples, onions, leeks, grapes.
  - Pterostilbene. Cancer, lowers blood glucose, lowers cholesterol, fungicide. Blueberries, red grapes but not in wine.
- Phenolic Compounds. Heart disease and some cancers. Berries, prunes, red grapes and juice, kiwifruit, currants, apples, eggplant, and tomatoes.
  - Ellagic Acid. Cancer and cholesterol. Red grapes, kiwifruit, blueberries, raspberries, strawberries, blackberries, and currants.
- Limonene. Protects lungs and reduces risk of some cancers. Rinds and the edible white membranes of citrus fruits, such as oranges, grapefruit, tangerines, lemons and limes.
- Indoles. Breast cancer. Cruciferous vegetables.
- Sulphoraphane. Colon cancer. Cruciferous vegetables.
- Allium Compounds. Cancer, cholesterol and blood pressure. Garlic, onions, chives, leeks, and scallions.

Beans have phytochemicals such as saponins, protease inhibitors, and phytic acid.

Effect of Phytochemicals
Phytochemicals | Cancer | Heart | Diabetes | Blood Pressure | Lungs | Eyes | Memory | Aging | Cholesterol | Source
--- | --- | --- | --- | --- | --- | --- | --- | --- | --- | ---
Carotenoids | Cancer | Heart | Diabetes | - | Lungs | Eyes | - | Aging | - | Red, yellow, dark green
» | Beta Carotene | Cancer | - | Diabetes | - | Lungs | - | - | Aging | - | Yellow-orange produce, spinach, kale, broccoli
» | Lutein | - | - | - | - | - | Eyes | - | - | - | Kale, spinach, greens, broccoli
» | Lycopene | Prostate | Heart | - | - | - | - | - | - | - | Red and pink produce. Watermelon, Tomato
» | Zeaxanthin | Cancer | - | - | - | - | Eyes | - | - | - | Corn, spinach, winter squash
Flavonoids | Cancer | Heart | - | - | Lungs | - | Memory | Aging | - | Citrus, grape, berries, broccoli, onion, cocoa
» | Resveratrol | Cancer | Heart | - | Clots, stroke | - | - | - | Aging | - | Red grape
» | Anthocyanins | - | - | - | - | - | - | Memory | Aging | - | Blueberry
» | Quercetins | Head and neck | - | - | - | Lungs | - | - | - | - | Apple, pear, grape, garlic
» | Tangeritin | - | - | - | - | - | - | - | - | Citrus
» | Hesperidin | - | Heart | - | - | - | - | - | - | - | Citrus
Phenolic Compounds | Cancer | Heart | - | - | - | - | - | - | - | Berries, grapes, tomato, apples
» | Ellagic Acid | Cancer | - | - | - | - | - | - | - | Cholesterol | Bush berries, grape
Sulphoraphane | Colon | - | - | - | - | - | - | - | - | Cruciferous
Limonene | Cancer | - | - | - | Lungs | - | - | - | - | Citrus rind
Indoles | Breast | - | - | - | - | - | - | - | - | Cruciferous
Allium Compounds | Cancer | - | - | Blood Pressure | - | - | - | - | Cholesterol | Garlic, onion

Anecdotal Evidence Versus Clinical Trials. So since their benefit is not based on what they do but on the response they trigger, clinical studies on their benefits may depend on the unique profile of the patient and their ability to launch a response. So the best time to use them is as a preventative treatment when the body is healthy.
Clinical trials also tend to use pills instead of plant material because the amounts can be controlled. However, tablets may be a stereoisomer, "pharmaceutical equivalent" which are thought to be chemically similar when they are not. Look at how my body responded to these "natural" products bought in health food stores.

- L-Phenylalanine. Found in manufactured powdered protein, it made my body sleepy and unresponsive while the R-Phenylalanine which is actually used by the body actually keeps you awake.
- Body Fortress Whey Protein. I gave the powdered protein to my grandmother because she needed a high protein low calorie supplement. However, while her serum amino acid levels were very high, her actual mucle protein kept dropping lower and she was visibly losing muscle mass. So I ate the equivalent of one days supply and within 30 hours I had an allergic response. I had hives over much of my body, but mostly on the left side!

I sometimes wonder if these "biologically equivalent" vitamins and manufactured "natural" nutrients are not the cause behind a spike in autism and allergies. I am beginning to think that pregnant women should get their vitamins naturally, because the only vitamin that seems to help is folic acid and the others may cause cancer because they cannot complete the metabolic cycle of natural nutrients.

Olive Oil
Olive oil is the only oil that can be extracted by just pressing the fruit. It contains phenols and they appear to be beneficial for the blood vessels. The dark green, extra virgin olive oil seems to have more of these compounds.

- Extra Virgin. Greenish-gold color. The best quality extracted from the first cold pressing of the olive without heat so that there is less processing. It is less than 1% acidic. These can also be of poor quality because it is over one year old, stored in light or made from rotten fruit.
- Virgin. Gold to pale yellow color. It is made from the second pressing or from riper olives. It is 1.5% acidic.
- Refined. Processed by steam heating and refining virgin oil. It is 3.3% acidic.
- Pure. Also called "Olive Oil". Light color. Pure only means that it is 100% olive oil. It is made from the second cold pressing or chemical extraction of the refuse from the first cold pressing. It is a blend of extra virgin oil added to refined oil.
  The rest of the oils below are not recommended for human consumption.
- Refined Olive-Pomace. Oil extracted with chemical solvents.
- Olive-Pomace. A blend of refined-pomace and virgin oil.
- Light and Extra light. Oil made by chemical processing of the lowest quality refined oil.
  Extra Light. A lot of processing. 5% virgin and 95% refined.

One teaspoon of butter is equivalent to 3/4 teaspoon of olive oil.
Extra virgin oil is not only for salads. It can also be used for frying but it is more expensive.
At least 10 pounds of olives make a liter of oil.

Food and Nutrient Types and the Food Pyramid

Grains, Cereal | Fruit | Vegetables | Beans, Nuts | Dairy | Fats, oil | Water
Carbohydrates | Fiber, vitamins | Carbohydrates, vitamins, minerals | Protein, fats, minerals | Fats, protein | vitamins, minerals | Water
Our Life Pyramid
Water | Nutrition | Exercise | Fresh Air | Sunshine | Rest | Temperance | God
--- | --- | --- | --- | --- | --- | --- | ---

The food pyramid is a guide to the types and portions of food that we need for a healthy diet. It is based on the latest scientific knowledge.

- Fruit: Sweet, colorful, high in fiber, sugar, antioxidants, vitamins and minerals. They are the edible fertilized flowers. Tree fruit, citrus fruit, berries, bush berries, vines and melons.
  Bush Berries. Raspberry, currants, blackberry, blueberry, gooseberry.
  Vine and Gourd. Watermelon, canteloupe, papaya (tree melon).
- Fruit Vegetables: Eggplant, green pepper, hot pepper, avocado, red pepper, cucumber, tomato and zucchini.
- Vegetables: Leafy, not so sweet, mild taste, mostly green, high in fiber, low sugar, high carbohydrates, antioxidants, vitamins and minerals They grow low on the ground. The leaves, stems, roots and flowers are eaten. The flowers usually do not grow into a fruit.
  Cruciferous Vegetables. Leafy vegetables such as broccoli, cauliflower, kale, brussels sprouts, cabbage, bok choy, collard greens, watercress, and turnips and turnip greens.
  Roots. Nutrients stored in the swollen root. Potato, carrot, yam, cassava. Low protein and fiber. High carbohydrates.
  Vine and Gourd. Squash, cucumber, zucchini, eggplant, pumpkin.
- Herbs: Small leaves, short plants, bitter, strong taste. Used for flavor.
- Beans: High protein, high fiber, low complex carbohydrates.
- Cereals and Whole Grain: High complex carbohydrates, protein and fiber.
  Triticale. A grain made by crossing rye and wheat. High in lysine and gluten, 15-17% protein.
- Nuts and Seeds: High unsaturated fat, minerals.
- Water: The forgotten nutrient. We added water to our version of the pyramid.
- Meat: Animals, fish, birds. High in protein and cholesterol.

Types of Diets
Diets and food have a direct effect on diseases and disease processes. There are two major types of diets: vegetarian and non-vegetarian. Most diet habits are along a continuum in which all the previous diets are included. The diet gets more unhealthy as you move from left to right and requires more cooking at higher temperatures.

Fruitarian | Vegetarian | Carnivore
--- | --- | ---
Water | Fruit | Veg | Raw Food | Vegan | Lacto Vegetarian | Ovo-Lacto | Kosher | White meat | Red meat | Omnivore
Plants | (Milk) Animal Products (Eggs) | (Clean) Animals (Unclean)
No Cooking | Cooking

Diet Pyramid
| Unclean Meat |
--- | --- | ---
| Clean Meat |
| Eggs |
| Milk |
| Beans | Nuts | Seeds |
| Vegetables |
| Fruit |
Water

Vegetarian (The Original Diet)
Humans (Fruit, Nuts, Beans and Grain). Then God said, "See I have given you every plant yielding seed that is on the surface of the earth, and every tree which has fruit yielding seed. It shall be food for you".
All Creatures (Vegetables and Herbs). "And to every beast of the earth and to every bird of the sky and to everything that moves on the earth which has life, I have given every green plant for food". And it was so. (Genesis 1: 29-30)
After sin vegetables were added to the human diet.
Thorns also and thistles shall it bring forth to thee; and thou shalt eat the herb of the field; (Genesis 3: 18)
After the flood flesh foods with restrictions were added to the diet.
Every moving thing that liveth shall be meat for you; even as the green herb have I given you all things.
But flesh with the life thereof, which is the blood thereof, shall ye not eat. (Genesis 9: 3-4)
The vegetarian diet was the diet of all creatures in the beginning.
Vegetarians eat plants as their only source of nutrients. However, some vegetarians can eat milk or eggs and their products such as cheese and yogurt. So there are different classifications of vegetarians.

Pure Vegetarian (Vegan). They do not eat milk or eggs and vary the extent of cooking.

Seed Fruits
The original plan is to eat plants and fruit that have a seed. Therefore there is something unhealthy about seedless fruit and genetically engineered foods that are designed to produce suicide seeds. Seedless fruit might not have all the benefits and suicide seeds may actually be lethal. So cultivating a plant to produce the seedless varieties may actually be producing a genetically and nutritionally inferior species. The pervasive symbol is that eternal life is in the seed.

- Living Foods Diet. Raw organically grown fresh fruits, vegetables, nuts and seeds. Soaked nuts and seeds. Soaked and sprouted grains and legumes. Sea vegetables. Cultured foods such as fermented nuts and seed cheese. They may warm their food.
- Natural Hygiene Diet. Raw, organically grown fresh fruits, vegetables, nuts and seeds.
- Raw Foodist. Vegans who do not cook their food. Eat raw, soaked and sprouted foods, bread and crackers. They get the benefit of ingesting plant enzymes which are destroyed with heat.
- Fruitarian. They eat only seed bearing fruits, vine fruit/vegetables, seeds and nuts. Some will not eat anything that kills the whole plant. e.g. carrot.

Ovo Vegetarian. They eat eggs.
Hens are fed a yellow dye (Xanthophyll or Canthaxanthin) that colors the yolks.
Lacto Vegetarian. They eat milk and milk products, but not eggs. Since children drink breast milk and the Promised Land is called "the land of milk and honey", we will be lacto vegetarians.
Ovo-Lacto Vegetarian. They eat milk and eggs. Since chickens and cows are raised on artificial dyes, hormones and rendered food, milk, eggs and other dairy products are contaminated with chemicals that are unhealthy. Milk has been linked to breast cancer, type 1 diabetes, acne, osteoporosis, autism and heart disease. So eat these products sparingly and use organic brands. Soy milk is an excellent substitute.
Silk™ vanilla tastes great and it is supposed to be free of genetically engineered plants.
Solae™ is a genetically engineered soy protein that is in 8th Continent™ soy milk along with vitamin D3 which is derived from animal source.

Vegetarians also avoid refined or processed foods which are loaded with sodium salt, simple sugars, added fats and stripped of beneficial vitamins and minerals. They tend to eat organically grown foods and actively avoid genetically engineered products. So the benefits of the diet are low fat, low cholesterol, high fiber, complex carbohydrates, vitamins and minerals.
A vegetarian does not eat chicken or fish. Those who eat chicken or fish or avoid only red meat are not vegetarians because they eat the flesh of a living creature and a creature has to die to feed them. Here are two partly vegetarian diets.

- Macrobiotic Diet. An oriental diet which advocates eating a mostly vegetarian diet with fish. The diet excludes night shade fruits, refined sugar, tropical fruit, asparagus, spinach and avocado. It has minimum fruit, nuts and seeds and advocates locally grown food.

  Non Vegetarian Diets
  • Kosher. Eats clean meats. • Carnivore. Eats any meat. » White Meat. Fish, chicken. » Red Meat. Beef, pork. » Other White Meat. Pork. » Locavore. Eats food grown within 100 miles of their home for political and environmental reasons. • Omnivore. Eats anything. • Pescetarians. Eats wild fish and sea food.

  The food includes these proportions.
  - Whole Grains. 40-60%
  - Vegetables. 25-30%
  - Sea Vegetables. 3-5%
  - Beans. 3-10%
  - Soup. 1-2 cups
  - Non-tropical Fruit. A small amount.
  - Fish. A small amount.
- Pescetarians. Also eats wild fish and sea food.

Vegetarian Precautions :
All meals should be balanced with adequate nutrition for your age and medical needs. Vegetarians face some special challenges. Here are some known precautions with this diet.

Nutritional Yeast and Vitamin B12
Each heaping 2 tablespoon (16 grams) of Nutritional yeast has: • Calories. 50 • Protein. 8 grams • Carbohydrates. 5 grams • Fat. 1 gram (7 Calories) • Fiber. 4 grams • Calcium. 1% of RDA • Iron. 4% of RDA • Vitamin B12. 130% • Other B Vitamins. (Over 100%) • Sodium. 5 milligrams Nutritional yeast is a complete protein with 18 amino acids, 15 minerals and B vitamins. It is one of the only vegan sources of vitamin B12.
B12 RDA. 2.4 micrograms (µg).
Food | Amount | B12 | Total RDA
--- | --- | --- | ---
Yeast | 2 TBSP | 2.6µg | 2 TBSP
Milk | 1 cup | 1.1µg | 2.5 cups
Cheese | 1 oz | 0.2µg | 12 oz
Yogurt | 1 cup | 0.91µg | 2.5 cups
Egg | 1 | 0.56µg | 4
Salmon | 3 oz | 2.38µg | 3 oz
Soy milk may be fortified with B12

Protein. Vegetarians get proteins from whole grains, beans (legumes), nuts and seeds.
However, the amino acids Lysine and tryptophan are harder to find. Complete proteins are in bean sprouts, tofu, tempeh. Or they are in food combinations such as beans and rice, peanut butter sandwich, pita bread and hummus.
Children need adequate protein and fat to grow.
50g RDA Protein: ("Vegan"). 2 cups soy, 2 cups oats, 3 cups lentils, 3½ cups red beans.
50g RDA Protein: ("Ovo-lacto"). 6½ cups milk.
Omega 3. This essential fatty acid comes in three forms. ALA is found in nuts and oils, but DPA, DHA and EPA are mainly found in fish. These are more potent forms that help to reduce blood pressure and they are not converted from ALA.
• Vegan (DPA, DHA and EPA).
• Ovo-Lacto (DPA, DHA and EPA). Eggs (bad source).
Vitamin B12. It is a source of problem for vegetarians. It may be manufactured in the gut. It is found in mushrooms when it is exposed to light (cremini).
Nutritional Yeast. This is the only vegetarian source of B12. It is grown in molasses by a fungus. This is yeast that is not living. Regular yeast would continue to grow in the intestines and actually use up your vitamin B. The only known precaution is the quality and potency that might be affected by manufacturing and storage practices.
Brewer's Yeast. This has the same nutrients as nutritional yeast but it has a bitter taste because it is the by-product of the beer industry.
B12 Deficiency Symptoms. Fatigue, loss of appetite, nausea, nerve damage, numbness and tingling in hands and feet, impaired memory, infertility, anemia, depression, paranoia.
2.4µg RDA B12.
• Vegan. 2 TBSP nutritional yeast, 2 cups fortified soy milk
• Ovo-Lacto. 2.5 cups milk, 4 eggs.
Vitamin B2 (Riboflavin). Animal products are the richest source so vegans should take precaution.
1.1µg RDA B2.
• Vegan. 2.5 cups soy beans, 5 oz almonds
• Ovo-Lacto. 4 cups milk, 3 cups yogurt
Food Storage (Heat and Light). These can destroy some of the beneficial vitamins and enzymes. So make sure that you include a wide variety of fresh, uncooked fruits and vegetables in your diet. Do not expose certain foods to the sunlight for long periods. Nuts should be kept in a cool, dry place.
Vitamins that are sensitive to light, air and alkaline solutions are B1, B2, B6, folacin, pantothenic acid, biotin and Vitamin C. Copper cooking utensils also destroy Vitamin C. When Vitamin B2 breaks down the products can also cause the loss of Vitamin C. Water soluable vitamins may be lost in cooking when the water is discarded, if they are not destroyed by heat.

Spice | Uses
--- | ---
Cinnamon | Diabetes, Cholesterol
Ginger | Arthritis, cancer
Turmeric | Alzheimers, Arthritis
Cayenne | Circulation, blood pressure
Paprika
Rosemary | Memory, focus, learning

Zinc and Iron. The recommended values for zinc assumes that it will be from a dietary source of both plants and animals. Zinc is present in plant products, but it is not used as efficiently as zinc from animal products. So vegetarians need a higher intake of zinc than the RDA suggests. The same applies to iron.
14.8 mg RDA Iron.
• Vegan. 2.5 cups lentils, 1.6 cups soy beans, 3 cups red beans, 5 cups spinach, 3 oz sesame seeds
• Ovo-Lacto. 20 eggs
12 mg RDA Zinc.
• Vegan. 5 cups black-eyed peas, 5 cups lentils or chickpeas, 4 oz pumpkin seeds
• Ovo-Lacto. 12 cups milk, 12 oz cheese

Calcium
• 3.5 cups of spinach. • 3 cups of collard greens • 4 cups of turnip greens • 120 g of tofu • 3.5 cups of figs • 1 cup of cheese (Cheddar, swiss) • 3 cups of whole milk • 2 cups skim milk • 2.75 cups of yogurt • 1 cup of fortified cereals • Weight bearing exercise like walking helps to stop the loss of calcium from the bones.
RDA: 1000 miligrams per day. Vitamin D helps to absorb calcium. Estrogen helps to preserve calcium.

Calcium and Vitamin D. Precaution for pure vegetarians. These are mainly found in dairy in greater quantities. Vitamin D can be manufactured by the body if you are exposed to sunlight for at least fifteen minutes per day. Calcium is more difficult to get and it can be negatively affected by the amount of phytic acid or oxalic acid in the food. Oxalic acid also affects calcium, iron, sodium, magnesium, and potassium. Diets high in protein, phytic acid, oxalic acid and salt require a larger intake of calcium.
Oxalic Acid. Foods high in oxalic acid are chocolate, cocoa, coffee, ginger, poppy seeds, mango, star fruit, strawberries, cranberries and most berries, tomatoes, many nuts, peanuts, almonds, cashews, beans, beets, beet greens, bell peppers, oats, buckwheat, soybeans, lentils, plantains, black pepper, parsley, eggplant, parsnips, rhubarb, spinach, mustard greens, swiss chard, pumpkin, cabbage, summer squash, sweet potatoes, tea and lamb.
5 µg RDA Vitamin D: ("Vegan"). 15 minutes of sunshine.

Other Plant Foods Precautions :
There are other precautions for anyone who eats fruits or vegetables.

Overdose. This is not a problem with the diet but with the people who are attracted to healthful living. There is the feeling that if it is "natural" it can never be harmful. And if it is good for you then more must be better. People also assume that something of natural origin can never be harmful or interact with other products. So people consume mega doses of nutrients in unnatural quantities in an unnatural delivery form, a pill.
Nutrients are also chemicals and they follow the same laws as other chemicals. There can be interaction, dependency, overdose and toxicity. Overdoses can cause harm by their presence in the body and by their effect on other nutrients when they create an imbalance in nutrient concentration. This abuse of nutrients is most prevalent in vitamins.

- Fat Soluable Vitamins: These are very harmful in doses above the RDA. Since they can be stored for years this increases the possibility of overdose.
- Water Soluable Vitamins: Since these are eliminated there is an assumption that mega doses cannot be harmful. Alcohol is also eliminated, but while it exists in the body the overdose causes harm. Therefore, this could be the same for vitamins.

Temperance and balance in all things, even good things is wisdom.
Hidden Animal Products. Read labels carefully, many products have added by products that are made from animals. Pork skin is used to make gelatin (jello), marshmallow, and gummy bear candy. Other products may be made with lard or pork fat. You should be able to trust that the "kosher" label means no unclean meats but that does not mean vegetarian.
Food Allergies. They can be developed for dairy, gluten (wheat, oats, barley, spelt, rye), eggs, corn and soy.
These allergies are probably caused by genetically engineered crops, hormones and food dyes in eggs and animal feed.
Gluten Allergies. Some people are allergic to the protein gluten found in wheat, barley, oats and rye. This causes inflammation of the small intestines called celiac disease.
Arthritis. There is anecdotal evidence, but no definitive studies that suggest that certain "night shade" plants affect arthritis and gout.
Night Shade Vegetables. White potato, tomato, pepper, eggplant, paprika and tobacco. The green or unripe fruit appears to have more of the toxin.

Commercial Vegetarian Products
Several products are available for use by vegetarians. They are mostly flavored soy bean products. But this does not mean that prolonged use is healthy for you.
Soybean is the most genetically engineered crop. Choose natural, non-GMO soy.

- Tofu. Soy bean curd or curdled soy milk with the water removed. Two chemicals can be used to precipitate the protein. Magnesium Chloride (nigari) or Calcium Sulphate. This will cause the amount of calcium and magnesium to vary between products. If you need to increase your calcium intake, choose the calcium sulphate product.
- Edamame. Boiled green soybeans.
- Miso. Fermented soy bean
- Tempeh. Cultured soy bean.
- Textured Vegetable Protein (TVP). Defatted soy flour used as a meat substitute.
- Meat Substitutes. Since tofu can absorb many flavors, several products are made and shaped to look and taste like the meat product. They are meant to be used when you are converting to a vegetarian diet, not as a permanent substitute. So there are "vegeburgers", vegetarian hot dogs and "tofurkey".
- Seitan. Made from wheat gluten. High protein, low fat, no cholesterol wheat gluten. It is simmered in tamari soy sauce and kombu sea vegetable.
- Tahini. Sesame seed butter.
- Nutritional Yeast and Brewer's Yeast. Killed food yeast grown in molasses solution. It can be a plant source of vitamin B12 for vegetarians. Care must be taken to choose a product that has a high quality of B12 because there can be differences between manufacturers. Also, yeast stored in bulk food bins may lose some of their value because it is exposed to light and air.
- Bragg™ Liquid Amino. A salty soy product that tastes like soy sauce but is full of amino acids. It can be used to flavor tofu.

Clean and Unclean
• Clean Animals. These are vegetarians. They are close to the ideal lifestyle and only clean animals are designed to represent the symbols of the sacrifice of Christ. • Unclean Animals. These animals tend to be the scavengers of the earth. They eat other animals and clean up the waste products. Shell fish love to feed on sewer systems.

Kosher Meats (The Emergency Diet)
After the flood, the plant material was temporarily lost and God gave instructions to eat the "clean" animals. The average life span immediately dropped from 700 years to seventy years.
The list of edible flesh foods are the same as the list of kosher meats.

- Fin Fish. Fish with fins and scales. No shell fish are allowed (shrimp, lobster, clam, crab).
- Birds. Birds without webbed feet or no water fowl. Chicken and turkey, but not scavengers.
- Animals. Animals with hooves who chew the cud. Pigs and pork products are not allowed.

Since there will be no death in the new earth, we will probably go back to a vegetarian diet. The creation of an emergency diet shows that if life is danger of extinction, people are allowed to do the best that they can to preserve the physical body. Therefore, it is probably allowable to eat unclean foods if you are in danger of starvation.
Non-kosher meats may be hidden in foods under different names.

Leading Causes of Death by Gender
Disease | Total | Men | Women
--- | --- | --- | ---
1 | Heart Disease | 30% | 28% | 31%
2 | Cancer | 23% | 24% | 22%
» | Lung | 30.9% | 31% | 26%
» | Prostate, breast | 6/8% | 9% | 15%
» | Colon | 9.6% | 9% | 10%
» | Pancreas | 5.9% | 6% | 6%
3 | Stroke | 7% | 5% | 8%
4 | COPD | 5% | 5% | 5.2%
5 | Accidents | 5% | 6.1% | 3.3%
6 | Diabetes | 3% | 3% | 3.1%
COPD. Chronic Obstructive Pulmonary Disease (Lung Infections)
Heart Attack Symptoms. Women experience more heart attacks and strokes than men. » Women. Short breath, weakness, fatigue, cold sweat, dizziness, nausea, indigestion, sleep disturbance » Men. Chest pain, back pain, pain in arm, breathless, cold sweat, dizzy » Other. Throat pain, tingling ear lobe, numbness in hand

Diseases and Life Style
Most of the modern causes of illness and disease can be controlled by diet, exercise, temperance and other personal choices and improvement in the environment. Air and water quality are essential for good health. These are the leading causes of death in most developed countries and urban areas.

North America. Heart disease is the leading cause of death, followed by cancer and stroke.
It kills more women than men. Heart disease in women kills more women than all cancers combined.
» Heart Disease and Stroke. The risk factors for heart disease are smoking, overweight, high blood pressure, high cholesterol, diabetes and lack of exercise. The risk factors for stroke are almost the same as heart disease.
Diabetes. Diabetes affects kidneys, vision and heart. It is the sixth leading cause of death in the United States, shortening life expectancy by an average of 10 years.
China. Cancer is the leading cause of death.
Developing Countries. HIV/AIDS, respiratory infections, heart disease and diarrhea are the leading causes of death.
HIV/AIDS. HIV/AIDS is now the third leading cause of death among women ages 25 to 44. By 2030, AIDS will be the third leading cause of death worldwide. This is also preventable. Faithfulness in marriage and abstinence in singleness will keep you safe.
African-Americans. HIV/AIDS is the leading cause of death among African-American women ages 25 to 44 and the second leading cause of death in African American men age 35-44. By 2007, AIDS was reported to be the leading cause of death among African Americans.
Youth. Road traffic injuries are the leading cause of death in the 5-24 years age group worldwide.

USA Leading Causes of Death by Age Group
All Ages | 65+ | 45-64 | 25-44 | 15-24 | 5-14 | 1-4
--- | --- | --- | --- | --- | --- | ---
1 | Heart Disease | Heart disease | Cancer | Accidents | Accidents | Accidents | Accidents
2 | Cancer | Cancer | Heart disease | Cancer | Homicide | Cancer | Birth defects
3 | Chronic Obstructive Pulmonary Disease (COPD) (Lung Infections) | Accidents | Heart disease | Suicide | Homicide | Cancer
4 | Stroke | Stroke | Stroke | Suicide | Cancer | Birth defects | Homicide
5 | Accidents | Flu/ Pneumonia | COPD | HIV/AIDS | Birth defects | Suicide | Flu/ pneumonia
6 | Diabetes | Diabetes | Diabetes | Homicide | Stroke | Heart disease | Septicemia

In December 2009, respiratory illnesses surpassed stroke as the third leading cause of death in the United States.

Cholesterol and Cardio-Vascular Disease (Heart Disease)
High cholesterol has been linked to diseases of the artery. It comes in two forms:

- High Density Lipoproteins (HDL). "good cholesterol". It takes cholesterol out of the cell.
- Low Density Lipoproteins (LDL). "bad cholesterol". It moves cholesterol into the cell.

Meaning | Triglycerides | Cholesterol (mg/dL) | HDL Cholesterol
--- | --- | --- | ---
Total (mg/dL) | Total | LDL | HDL | Gender | Meaning
Optimal | - | - | < 100 | 60+ | Both | Protective against heart disease
Normal | < 150 | < 200 | 100-129 | 40-50 | Men | Normal
Borderline High | 150-199 | 200-239 | 130-159 | 50-60 | Women
High | 200-499 | > 240 | 160-189 | < 40 | Men | A major risk factor for heart disease
Very High | 500+ | - | 190+ | < 50 | Women

How to Lower Bad Cholesterol
• Soluable fiber. 3 oz oats. Beta-Glucan. Oat bran fiber • Eritadenine. Shitake mushroom • Cocoa. Reduces LDL, raises HDL. • Vitamin A, C, F and Betacarotene. • Vitamin B3, B15, choline, inositol. • Cinnamon. Helps diabetes, HBP. • Persimmon. • Pectin. Apple, grapefruit rind. • Green tea. • Polyunsaturated fats. Increase. • Allium Compounds. Garlic, onion, leek, scallion, chives. • Exercise. • Diet. Balanced, low saturated fat. • Artichoke. • Dark Cherries. Anthocyanins reduce belly fat, lower cholesterol, blood sugar
Grapefruit should not be eaten with cholesterol medication.

Our body makes cholesterol so we do not need to ingest it. Dietary cholesterol, triglycerides and dietary saturated fat, elevate the blood cholesterol level. Other scientific studies show that the level of cholesterol may be more related to the amount of saturated fats in our diet, than to the amount of cholesterol. Others claim that high sugars and inflammation cause high fat and cholesterol and heart disease. But polyunsaturated fat and certain kinds of dietary fiber lowers the level. Exercise also raises the good cholesterol. A vegetarian diet is beneficial in this attempt. Green tea, pectin in the rind of grapefruit, apples and carrot, Betacarotene and vitamin A also help to lower cholesterol. Niacin in high doses lowers cholesterol, but it has serious side effects.
Treatment. Lower triglycerides and bad cholesterol and raise good cholesterol. To raise good cholesterol you must exercise, lose weight, stop smoking, eliminate trans fatty acids, increase the monounsaturated fats, and a very low fat and high fiber diet.
Nutrients. These nutrients help to lower cholesterol: fiber, pectin, omega-3, oleic acid (monounsaturated fats), eritadenine, pterostilbene and resveratrol. They are found in foods such as, shitake mushroom, walnut, uncooked soy, blueberries, salmon, garlic, avocado, black beans, apples, 4 or more servings dark green leafy vegetables, grapes and blueberries.
Fruits and Vegetables. Recent studies have shown that 8 servings of fruits and vegetables can reduce the risk of heart disease by 22%. For every extra serving above 3, the risk is reduced by 4%. 3 oz of fruit is one serving.
Fiber. Soluable fiber in the form of two ounces of oat bran or three ounces of whole grain oatmeal per day may lower the bad cholesterol (LDL) by 5%.
Vinegar. Some sources recommend 2 tablespoons of organic apple cider vinegar daily.
Egg. One egg has 212 mg of cholesterol, more than the entire amount allowed for the day.
Calcium Supplement. They increase the risk of heart attacks by 30%, so eat calcium from food.
Whole Grain. All whole grain have three layers.

- Bran. Contains vitamins, minerals and fiber. Niacin, thiamine, riboflavin, magnesium, copper, phosphorus, iron, zinc, phytonutrients, antioxidants.
- Kernel (Endosperm). Most protein and carbohydrates. Some vitamins and minerals.
- Germ. Contains niacin, thiamine, riboflavin, vitamin E, magnesium, phosphorus, iron and zinc. Some protein, antioxidants, phytonutrients and unsaturated fats. The bran and germ contain 65% of the nutrients.

Multigrain. Refined grains do not include the bran or germ and are usually enriched with niachin, thiamin, folic acid and iron. Manufacturers try to trick you with the "Multigrain" label. They are not whole grain products. It is practically the same as white breads from different polished grains.

Popular Grains
Grade | Oats | Wheat | Rice | Barley | Corn | Processing
--- | --- | --- | --- | --- | --- | ---
Raw | Hull or Shell | Wheat | Rice | Covered barley | Whole Corn | None. Inedible hull intact
Whole Grain | Groats | Wheat berries | Brown rice | Hulled barley | Whole corn, Popcorn | Dried, toasted and hull removed
Steel-Cut "Irish Oats" | Cracked wheat | Rice | Barley grits | Chopped into small pieces
Bulgur | Parboiled | Puffed corn | Steamed, roasted, cut up
Rolled Oats "Old fashioned" | Wheat flakes | Rice flakes | Barley flakes | Corn flakes | Steamed, rolled flat, flaked
Quick Oats | Wheat | Rice | Barley | Corn flakes | Thin flakes, cut up
Oat Flour | Whole wheat | Rice flour | Barley flour | Corn meal | Whole grain ground to a powder
Refined | Oat Bran | Wheat Bran | Rice Bran | Barley Bran | Corn Bran | The outer layer of the grain
Oat Germ | Wheat Germ | Rice Germ | Barley Germ | Corn Germ | The germ layer of the grain
Refined | Oat flour | White flour | Rice flour | Barley flour | Corn meal | Milled kernel ground to a powder
Instant | Wheat | White rice | Pearled barley | Hominy, grits | Milled, precooked, flavor, salt
Some companies remove some of the expensive bran, even in whole grains. They may remove 70% of the bran in quick oats and 25% in rolled oats.

High Blood Pressure (Hypertension)
We have an epidemic of high blood pressure, some of it may be physical, others may be for chemical reasons. Treatment should be based on the causes, but most medications are diuretics which lower the volume of blood by eliminating water. That is not a cure. Here are some known causes.

- Cholesterol. High cholesterol clogs the arteries and causes the blood to be pushed through a smaller opening. This physical constraint creates a higher pressure. Diuretics are not a permanent treatment for blood pressure that is caused by high cholesterol.
  Treatment. Exercise and a very low fat diet like the Ornish and Pritikin plans have been shown to reverse the effects of clogged arteries. Garlic expands the blood vessel and lowering salt intake would help. Pure chocolate also lowers blood pressure. However, these are only short term remedies to use until the arteries are unclogged.

  Salt Substitutes
  • Spike™. Herbal seasoning • Nutritional Yeast. Salty taste • Lite Salt. Salt with a higher concentration of potassium • Kelp. Salty, fishy taste. Iodine.
  1 teaspoon is 2200 mg
  RDA: 500-2400 mg

- Sodium Salt. Blood pressure is also maintained by the balance of sodium and potassium in the blood. Our diet recommends 2500 mg of Sodium and potassium is virtually ignored. The fact is that our daily sodium requirement may be as low as 500 mg but the typical diet is 2500 mg or more. In creating this web research I noticed that the natural foods have a very high potassium to sodium ratio, about 300 to 1. But our diets do the reverse. So we need to increase the levels of potassium and eliminate or drastically reduce added sodium.
  Treatment. Lower your sodium intake. Eat cinnamon. Choose salt substitutes and change your diet. Snacks, canned foods, processed and fast foods and cured meats are high in sodium.
  Eat these foods which have high levels of potassium. Dried apricots, dried figs, raisins, fresh fruits and vegetables.
- Pain Medication. They increase blood pressure by preventing the blood vessels from relaxing.

Blood Pressure
Meaning | Value | Systolic | Diastolic
--- | --- | --- | ---
Range (mmHg) | 90-240 | 40-160
Low | Defined by symptoms, not value
Optimal | 90/60 | 90-115 | 60-75
Normal | 120/80 | 90-120 | 60-80
Borderline | 120+ | 130-139 | 85-90
High | 140+/90+ | 140+ | 90+
HBP. High Blood Pressure

Normal. The normal range for blood pressure is taken from two readings reported as a ratio of one number to another.
» Systolic. The higher number is the systolic blood pressure and represents the pressure in the arterial system caused by the heart as blood is being pumped out. It has a range of about 90-240 mmHg.
» Diastolic. The lower number is the diastolic pressure and represents the portion of time when the heart muscle is resting and filling with blood. It has a range of about 40-160 mmHg.
While high and normal blood pressure can be defined by these two numbers, low pressure (hypotension) is defined by signs and symptoms such as dizziness and fainting.
HBP and abdominal fat are a risk factor for strokes especially in women between 45 and 54.
Lack of sleep, less than seven to eight hours, may cause HBP and obesity, especially in women.

Cancer
Most cancers appear to be triggered by environmental factors and diet. Most are caused by a change in the hormone levels or cell damage caused by tobacco. In some cases cutting off the supply of chemicals that feed the cancer will stop its growth. In other cases, ending the contributing behavior may have some benefit but the damage can no longer be controlled.
Tobacco Products and Air Pollution.

Smoking Damages Your Lungs
Normal Lung | Smoker's Lung | Emphysema
--- | --- | ---
The lung is pink with little black spots caused by inhaling carbon from pollution. | The lung is black with carbon and tar deposits. The white spots are cancer. | Parts of the lung cannot expand or contract. It is difficult to breathe.
Difficult Breathing. Take a deep breath and hold it. Take two more deep breaths without exhaling. The last two breaths are what it is like to breathe with emphysema.
Source: http://www.whyquit.com

Nicotine and tar are a dangerous set of chemicals. Nicotine causes addiction and the tar and other chemicals destroy the tissues. Tobacco is the cause of many diseases, including emphysema, multiple scelerosis and cancer. There are 1.1 million new cancer patients every day, 30% of these are attributed to tobacco.

- Cigarettes. Smoking tobacco is the cause of 87% of lung cancers and it is the deadliest cancer. It also causes 50% of bladder cancers in men and 30% in women. Second hand smoke, asbestos, radon and other radioactive particles also cause lung cancer.
  Menthol cigarettes encourage smokers to breathe more deeply and hold the smoke and other carcinogens longer, therefore cancer death rates are higher among these users.
  One marijuana cigarette does as much damage as five regular cigarettes.
- Tobacco. Chewing tobacco is the cause of most mouth cancers.

Hormone Induced Cancers.

- Estrogen. A hormone that feeds breast cancer.
- Fat. Fat cells store estrogen.
- Testosterone. A male hormone that feeds prostate cancer. So Viagra™ and similar drugs probably contribute to this cancer and there should be a marked increase in the incidence of prostate cancer since these drugs were introduced.
- Meat. It promotes colon and hormone receptor positive breast cancer because of the estrogen and progesterone.
  Pregnant women who eat a lot of meat have sons with low sperm count. The cause is unknown but it could be due to hormones or GMO terminator technology which kills seeds in the second generation. Maybe it is killing the seeds in second generation humans.
  More than 5 oz (140 g) of red meat per day increases the risk of cancer and heart disease by over 20% and heart disease in women by over 50%.
- Milk. Hormone fed cows and pregnant cows forced to give milk are a source of hormones that feed prostate cancer and breast cancer.
- Hormone Replacement Therapy (HRT). This treatment has caused breast cancer. Therapies based on a combination of estrogen and progestin caused heart disease, breast cancer, stroke, blood clots and dementia. Therapies based on estrogen alone increased the risk of stroke and endometrial (uterine) cancer.
- In Vitro Fertilization. Cancer is more prevalent in this group. The cause may be the hormones, chemicals or freezing procedures. Incidences of chimerism and genetic mosaics are also higher.

Infections (Viruses and Bacteria).

- Helicobacter Pylori. It has been linked to stomach cancer.

  Cancer Triggers and Risk Factors
  Cancer | Risk Factor | Benefit
  --- | --- | ---
  Breast | Estrogen, fat, red meat, milk, alcohol | Indoles, Vitamin D, Omega 3
  Prostate | Testosterone, fat, milk | Lycopene, capsaicin, flax, Vitamin D
  Cervical, Anal, Oral | HPV | -
  Colon | Cured meat, fat, alcohol | Fiber, Vitamin D
  Skin | Sun, tanning beds | Lemon zest
  Brain | Cell phone, radiation | -
  Lung | Tobacco, coal dust, asbestos, red meat | Quercetins
  Mouth, throat, aesophagus | Tobacco, alcohol | -
  Bladder, Kidney | Tobacco, dyes, caffeine, benzene | -
  Pancreas | Tobacco, obesity, sugar (soda) | Vitamin D
  Liver | Hepatitis B, C, red meat, alcohol, preservatives | -
  Leukemia | Benzene | -

- Human Papilloma Virus (HPV). Causes cervical, anal and oral cancer. A vaccine became available in 2006 and the marketing efforts are seeking to force schools to vaccinate young girls. But only girls who intend to be sexually active are at risk. Multiple partners increases the risk. Couples should be tested for all STDs before marriage.
- Hepatitis B and C. These cause liver cancer but there is no vaccine for Hepatitis C.

Chemicals. Artificial chemicals contaminate the environment. The cancers they tend to cause are in the organs that detoxify the body and eliminate waste.

- Alcohol. Any three drinks of alcohol per day increases breast cancer risk by 30% It causes cancers of the mouth, pharynx, larynx and esophagus and is worse for those who smoke.
  Preliminary studies of one million British women over seven years show that even one drink can increase cancer by 13%, affecting the breast, rectum, liver, mouth, throat and aesophagus. So some studies may show that alcohol helps the heart, but it damages other organs. The substance that helps the heart is not the alcohol, but the resveratrol in grapes. So eat red grapes.
- Preservatives. The chemicals used on washed fresh vegetables can cause liver cancer. So wash all prewashed and unwashed vegetables, soak in lemon juice and wash again.
- Others. Benzene, asbestos, butadiene, styrene, vinyl chloride, atrazine, acrylamide (fried foods and old oil), PCB, herbicides, pesticides, teflon and many more.

Other Causes (Poor nutrition, polluted water, obesity, lack of exercise).

- Ultraviolet Light. Sunshine causes skin cancer. Be careful of UV light in your home.
  Tanning beds increase the risk of skin cancer by 75%
- High Fat or Low Fiber Diet. This is a risk factor for colon cancer.
- Polluted Water. Stomach, liver and kidney cancers are associated with contaminated water and food. China has a high incidence of these cancers and a great problem with water pollution.

Treatment. Prevention is the best treatment. Stop smoking, exercise and a good diet high in fiber, fruits and vegetables will reduce your risk of cancer.

Cancer | Symptoms
--- | ---
General Symptoms | Blood, fatigue, pain, weight loss, lump, change in bowel habits, sores that do not heal
Lung | Persistent cough, hoarseness, bleeding, short breath
Breast | Lumps
Prostate | Difficulty urinating
Colon | Diarrhea, constipation, bloody stool
Pancreas | Weight loss, jaundice, nausea
Skin | Changes in moles, warts
Liver | Abdominal pain, enlargement
Kidney | Abnormal color urine, blood, pelvic pain
Bladder | Painful urination, urgency, incontinence
Stomach | Loss of appetite, difficulty swallowing, pain, gas
Brain | Headache, nausea, seizures
Leukemia | Fatigue, joint pain, excessive bruising, bleeding gums
Cancer Fighting Foods
• Foods high in antioxidants. • Carrots • Red and yellow bell peppers • Green tea (Fresh leaf teas) • Berries • Broccoli, broccoli sprouts • Bean sprouts • Vitamin D (pancreatic cancer) • Triptolide herb • Flax (prostate cancer) • Fiber (colon cancer)
RDA: 5 servings of fresh fruits and vegetables

Diabetes Mellitus
A disease that is characterized by the inability to manage blood glucose levels because insulin cannot be produced or used properly. Insulin is the hormone that triggers the use of glucose by the tissues. Insulin is produced in the pancreas in the islets of Langerhans and glucose is used by the brain, muscle, fat and liver.
The normal glucose range is 70-100 mg/dL. Fasting level is 70 mg/dL.

- Diabetes (Type 1). Insulin-Dependent Diabetes Mellitus (IDDM). There is no insulin because the tissues that produce it are destroyed.
  » Bronze Diabetes. Iron metabolism disorder (Hemochromatosis) leads to excess iron absorbtion. Iron is desposited in the liver, kidney and skin leading to cirrhosis, diabetes and bronze skin.
- Diabetes (Type 2). Non-Insulin Dependent Diabetes Mellitus (NIDDM). Higher than normal levels of glucose in the body caused by malfunction or utilization of insulin in the pancreas. Insulin is produced but the cells that respond to increased levels of glucose are resistant and require more insulin. This is the form of diabetes that is best controlled by diet and by controlling glucose levels. The excess refined carbohydrates and sugars in the modern diet causes rapid changes in glucose levels. Insulin triggers insulin sensitive tissues to absorb glucose. However, these tissues become resistant to normal levels of glucose.
  - Fat Cells. Triglycerides react with water and create fatty acids in a process called hydrolysis. Fatty acids produce glycerol which is used by the heart and muscle. Ketone bodies are produced by fatty acid metabolism in starvation or low carb intake. They can also be used by the brain.
  - Muscle. Reduces glucose use, increasing blood glucose.
  - Liver. Reduces glucose storage, increasing blood glucose.
  » Gestational Diabetes (Glucose Intolerance of Pregnancy). This is a temporary type of diabetes that affects 3-8% of pregnant women. Hormones produced by the placenta such as estrogen, cortisol, and human placental lactogen (HPL) trigger the insulin resistance. Insulin resistance increases as the placenta grows larger and diabetes occurs after 20 weeks.
- Diabetes (Type 3). Recently, scientists discovered that insulin is produced outside the pancreas. Studies suggest that there are also insulin receptors in the brain and a form of central nervous system diabetes may cause insulin resistance in the brain tissue. A loss or impairment of these tissues shows a strong correlation with Alzheimer's disease.

Milk. Some sources identify milk as one cause that destroys insulin cells.
Caffeine. The caffeine in four cups of coffee increases blood glucose levels by 26% and reduces the effect of diabetes medications.
Noise. Any sound while you are asleep impairs your ability to process sugar by 25%.
Treatment. These four nutrients help fight diabetes. Fiber, soy, unsaturated heart healthy fat and phytonutrients. Eliminate sugars and refined carbohydrates like white bread. Eat complex carbohydrates, low glycemic index foods, high fiber and cinnamon. Eat more beans and vegetables than fruit. Cinnamon helps to regulate blood sugar for type 2 diabetes. It also lowers cholesterol and high blood pressure. Emulin in the rind of grapefruit and some grapes. Make sure the room is completely quiet when you sleep.

Essential Nutrients for Fat Metabolism
Nutrient | Source
--- | ---
| Burn fat
L-Carnitine | Milk, cheese, yogurt, tempeh, soy
Choline (Lecithin) | Egg yolk, soy, lecithin, banana, flax, lentil, sesame, cauliflower, orange, tomato, barley, corn, potato
Omega 3 | Walnuts, flaxseed, fish oils
Catechins | Cocoa, green tea
Vitamin C | Citrus
| Burn fat and lower cholesterol
B3 | Niacin | Crimini mushroom, asparagus, spelt, romaine lettuce, spinach, peanut, peas, carrot
B7 | Biotin | Almond, walnut, chard, cooked egg, romaine lettuce
B8 | Inositol | Oats, bran, nuts, raisins, brown rice, banana
B12 | Nutritional yeast, dairy, meat, liver
| Increase metabolism
Essential Fatty Acids | Flax, walnut, tofu, winter squash
Iodine | Kelp, iodized salt
Avoid caffeine, saturated fats

Obesity
A body weight that is 20% over the normal is obese. There are some major causes of obesity that can be controlled by diet and exercise.

- Over Eating. Your stomach is the size of a coffee mug. Eating too much of certain foods, especially fat will increase your weight. Sugar, protein and fat can be saved as fat, but fats provide twice as much calories for the same weight. Eating late at night promotes storage of nutrients as fat. High fat and high carbohydrates causes fat storage. Overeating is sometimes caused by the fact that people do not feel full. Here are a few natural ways to get this feeling.
  - Sunshine. It increases serotonin levels which helps to make you feel full.
  - High Fiber. Eat high fiber foods.
  - Water. Drink water.
  - Snack. Snack on fruit like apples.
- High Fat Diet. If you eat fat you will wear it.
- Low Fat Diet. Fat increases metabolism, so a very low fat unbalanced diet for a long time can slow down metabolism and encourage the storage of fat. The body is fighting starvation.
- Malnutrition. Fat is not burned when there is an inadequate intake of nutrients. Vitamin D, B2, B3 (niacin), B5 (panthothenic acid), B6, B7 (biotin), B12, lipoic acid, inositol, iodine, lycopene, manganese, omega-3 and carnitine are needed to metabolize fat. Carnitine transports fat to the mitochondria and burns fat and forms muscles.
- Lack of Exercise. Exercise burns excess calories and promotes the formation of muscle tissue which burns fat. The brain uses glucose for fuel, while the heart and muscle use fatty acids. Therefore, the best way to burn fat is to use your muscles!
- Lack of Sleep. Increases Ghrelin. Although the experts believe that being awake longer means that people eat more, I believe lack of sleep does something more to cause weight gain or is a symptom of the problem.

  Appetite Stimulants and Supressants
  Chemical | Source | Trigger
  --- | --- | ---
  Appetite Stimulants (Weight Gain)
  Neuropeptide Y | Stomach, Intestine | Stress
  Ghrelin | Hunger
  Galanin | Neurons | Fat
  Agouti-related protein (AgRP) | Hypothalamus | Fasting
  Orexins A and B | Hypothalamus | Fasting
  Other: Melanin-concentrating hormone, Growth hormone-releasing hormone, resistin, noradrenaline, opioids, anandamide
  Appetite Suppressants (Weight Loss)
  Leptin | Fat cells | Fat
  Peptide YY3-36 | Stomach, Intestine | Protein, calories
  Cholecystokinin (CCK) | Feel full
  α-MSH | Hypothalamus | Leptin
  β-MSH | Hypothalamus | Feel full
  Serotonin | Hypothalamus | Feel full
  Amylin | Pancreas | Feel full
  Insulin | Pancreas | Carbs
  Other: Dopamine, glucagon, neurotensin, bombesin, corticotrophin-releasing factor

- Stress and Neuropeptide Y (NPY). A press release on July 2, 2007 describes the role of stress in creating fat through NPY. Diet and exercise did not play a role, only stress. NPY is a neurotransmitter is a chain of 36 amino acids that causes carbohydrate craving, stores food as fat and blocks pain signals to the brain. It attaches itself to fat cells and promotes their growth. It specifically causes abdominal fat and fat in the liver and heart. This fat storage pattern is known as metabolic syndrome which is linked to high cholesterol levels, hypertension, stroke and heart attacks. Food deprivation (low calorie, energy restriction) and low protein diet elevates NPY but carbohydrate or fat restriction seems to have no effect. Nicotine withdrawal increases neuropeptide Y and may explain weight gain in those who stop smoking.
  Peptide YY (PYY3-36). Acts as the reverse of NPY. It contains 34 amino acids and acts as a food inhibitor. It is released in the intestines and acts on the hypothalamus to supress appetite. More is released with increased calories, especially if the calories are from protein.
  Galanin increases desire for fat and neuropeptide Y causes carbohydrate craving.
- Virus. Human adenovirus 36 and 37. The virus increases the fat content of fat cells.
- Hormones. Changes in the levels of certain hormones will promote the storage of fat.
  - Prolactin. Causes weight gain. It is the hormone that is released with the "mothering" behavior.
  - Insulin. It acts to save fats and it is released by high carbs and simple sugars.
  - Cortisol. Stress increases cortisol which increases abdominal fat.
  - Ghrelin. Lack of sleep increases it and promotes hunger and fat storage.
- Mental Image. Look at your body in the mirror so that your brain has an accurate image of the shape of the exterior. This might help the mind to try to align that image with the image that you would like to be.
  If those who suffer Anorexia Nervosa can have an incorrect mental image of their body, then perhaps you can remind your brain of what your body actually looks like.

Treatment. Exercise, sleep and a change in diet, low fat, good fats, high protein, high fiber and complex carbohydrates. B Vitamins are essential in any weight loss program.

Body Mass Index
BMI | Description | Risk
--- | --- | ---
< 19 (< 20 men) | Underweight | Moderate - very high
20-24.99 | Normal weight | Low-very low
25-29.99 | Overweight | Low
30-34.99 | Obese Class 1 | Moderate
35-39.99 | Obese Class 2 | High
40+ | Morbid obesity | Very high
Health problems related to weight are, hypertension, stroke, Type 2 Diabetes, cardiovascular disease, sleep apnea

Body Mass Index (BMI)
There is one measurement system that attempts to correlate height and body weight to estimate body fat. On average men have 18% body fat when they are younger to about 33% in old age, while women have a range of 33-50%. Since muscle tissue weighs more than fat, very muscular people tend to have a higher BMI index than they should. But in general, this is an accurate picture of a healthy weight to height ratio. There are three measurements that estimate a healthy body size and unhealthy concentrations of fat.

- Body Mass Index. Weight (kg) / height (m2)
- Waist Circumference. Those who accumulate fat in the stomach tend to be at risk for more problems. People with a BMI of 34 or less can use this measurement to assess additional health risks. Measure the waist. In men a waist size of 40 inches (102 cm) and in women a waist size of 35 inches (90 cm) is unhealthy.
- Waist to Hip Ratio. Measure the waist and divide it by the measurement of the hip. In men a ratio of 80% and in women a ratio of 90% is ideal. Higher ratios mean more fat in the waist.

Athletic, muscular people will have a high BMI because muscle is very dense. The BMI will be misleading. So use the waist circumference and waist to hip ratio to evaluate your health.

Weight | Height
--- | ---
(Inches) | 50 | 53 | 55 | 57 | 60 | 61 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 | 76 | 80
(Meters) | 1.27 | 1.35 | 1.4 | 1.45 | 1.52 | 1.55 | 1.57 | 1.60 | 1.54 | 1.65 | 1.68 | 1.70 | 1.72 | 1.75 | 1.78 | 1.80 | 1.83 | 1.85 | 1.88 | 1.93 | 2.03
Lbs | Kg | Body Mass Index
50 | 26.68 | 16.54 | 14.72 | 13.67 | 12.73 | 11.49 | 11.12 | 10.76 | 10.42 | 10.09 | 9.79 | 9.50 | 9.21 | 8.94 | 8.69 | 8.44 | 8.20 | 7.98 | 7.66 | 7.55 | 7.16 | 6.46
60 | 27.22 | 16.88 | 15.02 | 13.94 | 12.99 | 11.72 | 11.34 | 10.98 | 10.63 | 10.30 | 9.99 | 9.69 | 9.40 | 9.13 | 8.86 | 8.61 | 8.37 | 8.14 | 7.82 | 7.71 | 7.31 | 6.59
70 | 31.75 | 19.68 | 17.52 | 16.27 | 15.15 | 13.67 | 13.23 | 12.80 | 12.40 | 12.01 | 11.65 | 11.30 | 10.96 | 10.64 | 10.34 | 10.04 | 9.76 | 9.49 | 9.12 | 8.99 | 8.52 | 7.69
80 | 36.29 | 22.50 | 20.03 | 18.59 | 17.31 | 15.62 | 15.12 | 14.63 | 14.18 | 13.73 | 13.31 | 12.91 | 12.53 | 12.17 | 11.81 | 11.48 | 11.16 | 10.85 | 10.42 | 10.27 | 9.74 | 8.79
90 | 40.82 | 25.30 | 22.53 | 20.91 | 19.48 | 17.57 | 17.01 | 16.46 | 15.95 | 15.44 | 14.97 | 14.53 | 14.10 | 13.68 | 13.29 | 12.91 | 12.55 | 12.20 | 11.72 | 11.55 | 11.00 | 9.89
100 | 45.34 | 28.11 | 25.02 | 23.23 | 21.63 | 19.52 | 18.89 | 18.28 | 17.71 | 17.15 | 16.63 | 16.14 | 15.66 | 15.20 | 14.76 | 14.34 | 13.94 | 13.55 | 13.02 | 12.83 | 12.20 | 10.98
110 | 49.90 | 30.94 | 27.54 | 25.56 | 23.81 | 21.48 | 20.79 | 20.12 | 19.49 | 18.88 | 18.31 | 17.76 | 17.23 | 16.73 | 16.24 | 15.79 | 15.34 | 14.92 | 14.33 | 14.12 | 13.40 | 12.09
120 | 54.43 | 33.74 | 30.04 | 27.88 | 25.97 | 23.43 | 22.68 | 21.95 | 21.26 | 20.59 | 19.97 | 19.37 | 18.79 | 18.25 | 17.72 | 17.22 | 16.74 | 16.27 | 15.63 | 15.41 | 14.60 | 13.18
130 | 58.97 | 36.56 | 32.45 | 30.21 | 28.14 | 25.39 | 24.57 | 23.78 | 23.04 | 22.31 | 21.63 | 20.99 | 20.36 | 19.77 | 19.20 | 18.66 | 18.13 | 17.63 | 16.93 | 16.69 | 15.80 | 14.28
140 | 63.50 | 39.37 | 35.04 | 32.53 | 30.32 | 27.35 | 26.48 | 25.62 | 24.82 | 24.04 | 23.31 | 22.61 | 21.94 | 21.30 | 20.68 | 20.10 | 19.54 | 19.00 | 18.24 | 17.98 | 17.10 | 15.39
150 | 68.04 | 42.18 | 37.55 | 34.86 | 32.46 | 29.29 | 28.35 | 27.44 | 26.58 | 25.74 | 24.96 | 24.21 | 23.49 | 22.81 | 22.15 | 21.53 | 20.92 | 20.34 | 19.53 | 19.26 | 18.30 | 16.48
160 | 72.58 | 44.99 | 40.06 | 37.18 | 34.63 | 31.24 | 30.24 | 29.27 | 28.35 | 27.46 | 26.63 | 25.83 | 25.06 | 24.33 | 23.63 | 22.96 | 22.32 | 21.70 | 20.84 | 20.54 | 19.50 | 17.58
170 | 77.11 | 47.81 | 42.56 | 39.50 | 36.79 | 33.19 | 32.13 | 31.09 | 30.12 | 29.18 | 28.29 | 27.44 | 26.63 | 25.85 | 25.10 | 24.39 | 23.71 | 23.05 | 22.14 | 21.83 | 20.70 | 18.68
180 | 81.65 | 50.62 | 45.06 | 41.82 | 38.96 | 35.15 | 34.02 | 32.92 | 31.89 | 30.89 | 29.95 | 29.06 | 28.19 | 27.37 | 26.58 | 25.83 | 25.11 | 24.41 | 23.44 | 23.11 | 21.90 | 19.77
190 | 86.18 | 53.43 | 47.56 | 44.15 | 41.12 | 37.10 | 35.91 | 34.75 | 33.66 | 32.61 | 31.61 | 30.67 | 29.76 | 28.89 | 28.05 | 27.26 | 26.50 | 25.76 | 24.74 | 24.39 | 23.10 | 20.87
200 | 90.72 | 56.24 | 50.07 | 46.48 | 43.28 | 39.05 | 37.80 | 36.58 | 35.44 | 34.32 | 33.28 | 32.28 | 31.33 | 30.41 | 29.53 | 28.70 | 27.90 | 27.12 | 26.05 | 25.68 | 24.30 | 21.97
210 | 95.26 | 59.06 | 52.57 | 48.60 | 45.45 | 41.00 | 39.69 | 38.41 | 37.21 | 36.04 | 34.94 | 33.90 | 32.89 | 31.93 | 31.01 | 31.14 | 29.29 | 28.48 | 27.35 | 26.96 | 25.60 | 23.07
220 | 99.79 | 61.87 | 55.07 | 51.12 | 47.61 | 42.96 | 41.58 | 40.24 | 38.98 | 37.76 | 36.61 | 35.51 | 34.46 | 33.45 | 32.48 | 31.57 | 30.69 | 29.83 | 28.65 | 28.25 | 26.80 | 24.17
230 | 104.33 | 64.68 | 57.58 | 53.45 | 49.78 | 44.91 | 43.47 | 42.07 | 40.75 | 39.47 | 38.27 | 37.13 | 36.03 | 34.97 | 33.96 | 33.01 | 32.08 | 31.19 | 29.95 | 29.53 | 28.00 | 25.27
240 | 108.86 | 67.49 | 60.08 | 55.77 | 51.94 | 46.86 | 45.36 | 43.90 | 42.52 | 41.19 | 39.93 | 38.74 | 37.59 | 36.49 | 35.44 | 34.44 | 33.47 | 32.54 | 31.25 | 30.81 | 29.20 | 26.36
250 | 113.40 | 70.30 | 62.58 | 58/09 | 54.10 | 48.82 | 47.25 | 45.73 | 44.30 | 42.91 | 41.60 | 40.36 | 39.16 | 38.02 | 3 .91 | 35.88 | 34.87 | 33.90 | 32.56 | 32.10 | 30.40 | 27.46
260 | 117.94 | 73.12 | 65.09 | 60.42 | 56.27 | 50.77 | 49.14 | 47.56 | 46.07 | 44.62 | 43.26 | 41.97 | 40.73 | 39.54 | 38.39 | 37.31 | 36.27 | 35.26 | 33.86 | 33.38 | 31.70 | 28.56
270 | 122.47 | 75.93 | 67.59 | 62.74 | 58.43 | 52.72 | 51.03 | 49.38 | 47.84 | 46.34 | 44.93 | 43.58 | 42.29 | 41.06 | 39.87 | 38.74 | 37.66 | 36.61 | 35.16 | 34.66 | 32.90 | 29.66
280 | 127.01 | 78.74 | 70.09 | 65.07 | 60.60 | 54.68 | 52.92 | 51.21 | 49.61 | 48.06 | 46.59 | 45.20 | 43.86 | 42.58 | 41.34 | 40.18 | 39.06 | 37.97 | 36.47 | 35.95 | 34.10 | 30.76
Color key: | Starvation | Underweight | Normal | Overweight | Obese (Class 1) | Obese (Class 2) | Morbid Obesity

Find your approximate height at the top of the chart. Look down that column. The weight is listed on the left. Find the row with your weight. The intersection is your BMI. The white areas in your column show the most healthy weight range for your height.

Lose One Pound per Week (454 g)
A goal of one pound per week is a total loss of fifty two pounds per year. This goal is safe, practical and achievable. With a balanced diet you can safely combine moderate calorie restriction and exercise to lose two pounds per week.
Technique | Day | Week
--- | --- | ---
Calorie | Minutes | Days | Loss
Restrict Calories | 500 | - | 7 | 1 Lb
1000 | - | 7 | 2 Lb
Climb Stairs | 1000 | 30 | 7 | 3 Lb
600 | 30 | 7 | 2 Lb
600 | 30 | 3 | 1 Lb
Walking | 120 | 30 | 7 | 8 oz
Jogging | 263 | 30 | 7 | 8 oz
Swimming | 357 | 30 | 7 | 11 oz
Cycling | 198 | 30 | 7 | 6 oz
Low Impact Aerobics | 240 | 30 | 7 | 8 oz
240 | 30 | 4 | 4 oz
Walking
Walking is the best exercise. Except for shoes that cushion your feet, it requires no special equipment and does not injure the body as jogging, running and jumping rope does. In addition, walking upstairs or uphill greatly increases the amount of calories burned. Walking outside also gives you the opportunity to expose yourself to sunlight and get your Vitamin D and fresh air.
Calories Burned by Walking
Steps /Minute | MPH (kph) | Calories | Hours /Pound
--- | --- | --- | ---
10 minutes
70 | 2 (3.2) | 26 | 26
105 | 3 (4.8) | 42 | 16
140 | 4 (6.4) | 61 | 11
Upstairs | 202 | 3.3
* The last column is the total hours to burn 4000 calories (1 Lb of fat).
For every extra pound of muscle, the body burns an additional 50 calories. Regular weight training increases basal metabolic rate by 15%. Train with weights 3 times per week for 20 minutes.
1 pound of fat (454 g) = 4000 calories
You must exercise continuously for over 20 minutes to begin burning fat
Daily Food Substitution
Eat This | Not This | Calories Saved | Pound /Year
--- | --- | --- | ---
Water | Soda | 140 | 17
Med Baked Potato | Small Fries | 110 | 11
- | 5 tsp sugar | 25 | 2.25
Every 100 calories saved per day is 10 lbs/year

Weight Loss
Restricting calories is a faster method of weight loss than exercise, but you must eat a balanced diet or fat will not be burned. However, exercise has added benefits such as building muscle which burns more fat and tones the muscles to give you a better appearance. With a healthy vegetarian diet, you can have all your recommended daily intake of protein, vitamins and minerals and still control the amount of fats and carbohydrates.
Steps To Lose Weight :

- Find your estimated energy requirements (EER). This is the amount of calories that you need. It is higher for overweight people so use the EER for your ideal weight if your extra weight is mostly fat and not muscle.
- Restrict calories by limiting fats and refined carbohydrates. These methods will make you lose one pound per week.
  - Calories. Restrict calories by 500 less than your EER.
  - Exercise. Walk up the stairs thirty minutes each day.
- Aerobic exercise at least thirty minutes per day.
- If you are hungry drink water, suck on ice or eat fruit.
- Eat breakfast. Eating larger meals later may cause it to be stored as fat. Do not eat after 8:00 PM.
- Increase metabolism. In addition to exercise, you can do simple things to increase your metabolism.
  - Spicy Foods. Chili, pepper and green tea. They raise metabolism by up to 50% for three hours.
  - Green Tea. 3 cups a day raises metabolism by 4%.
  - Build Muscle. Every pound of muscle burns 50 extra calories.
  - Move. Increase the amount of movement while sitting. Fidget, stretch, clench muscles.
  - Six Small Meals. Eat smaller meals more often.
  - Foods. Always eat protein and fats with carbohydrates.
- Sleep seven to eight hours.
- Substitute a food item for one with lower calorie.
- Grapefruit. Half three times a day loses 3.6 pounds over 12 weeks.

The Thermogenic Effect: The body uses calories to burn food, but each type of food uses different percentages of their calories for digestion. On average, the thermic effect of food (TEF) is 6-10%. Specifically, it varies with the composition of the meal because the effect is different for each type of food.

- Protein Foods. 30% is used for digestion.
- Complex and Fibrous Carbohydrates. 20% of fruit and vegetables is used for digestion.
- Fats and Refined Carbohydrates. 3% is used for digestion.

Negative Calories: The process of metabolism uses energy for chewing, swallowing, peristalsis, production of gastric juices, warming food, transporting, and storing. Some have used the thermic effect of this process to propose that some foods have less energy than the calories it takes to digest and absorb their nutrients. This produces a net negative calorie defecit.
There is no scientific data to support this. Foods that have the negative calorie effect are high in fiber (fibrous complex carbohydrates).
Chewing only uses 12 calories per hour. You should chew about 10-20 times or 30-60 seconds.

Glycemic Index Values (GI) and Negative Calorie Foods
Vegetable | GI | Amount | Carbs (g) | Fiber (g) | Calories
--- | --- | --- | --- | --- | ---
Food | Burned
Garlic | 10 | 1 clove | .99 | .1 | 4 | ?
Onion | 10 | ¼ cup | 4.04 | .37 | 17 | ?
Green Cabbage | 10 | 1 cup | 3.35 | 3.8 | 34 | ?
Asparagus | 15 | 1 cup | 3.46 | 2.9 | 32 | ?
Broccoli, raw | 15 | 1 cup | 6.04 | 2.4 | 31 | 99
Cauliflower | 15 | ½ cup | 2.55 | 1.7 | 60 | ?
Lettuce | 15 | 1 cup | 1.63 | .6 | 8 | ?
Artichoke | 15 | 1 | 13.42 | 6.5 | 60 | ?
Spinach, raw | 15 | 1 cup | 1.09 | .7 | 7 | ?
Celery | 15 | 1 cup | 3 | 1.6 | 14 | 266
Chicory | - | 1 cup | 1.4 | 1.2 | 6.7 | ?
Kohlrabi | - | 1 cup | 8.04 | 4.9 | 36.5 | ?
Rhubarb | - | 1 cup | 5.5 | 2.2 | 25.6 | ?
Chili Pepper | 15 | 1 | 4.26 | .7 | 18 | ?
Tomato | 15 | 1 cup | 5.83 | 1.32 | 27 | ?
Zucchini | 15 | 1 cup | 7.07 | 2.5 | 29 | ?
Cucumber | 15 | 1 cup | 3.98 | .6 | 16 | ?
Eggplant (Aubergine) | 15 | 1 cup | 8.65 | 2.5 | 35 | ?
Green Beans | 15 | 1 cup | 9.85 | 4 | 44 | ?
Peas | 22 | ½ cup | 11.41 | 4.4 | 63 | ?
Brussels Sprout | 29 | 1 cup | 5.54 | 2 | 50 | 75
Leek | 32 | ¼ cup | 1.98 | .3 | 8 | ?
Kale | 32 | 1 cup | 7.32 | 2.6 | 37 | ?
Garden cress | 32 | 1 cup | 2.7 | .5 | 16 | ?
Radish | 32 | 1 cup | 4.2 | 1.85 | 23 | ?
Carrot | 39 | 1 cup | 12.27 | 3.6 | 53 | ?
Beet | 69 | ½ cup | 8.47 | 1.7 | 37 | ?
Turnip | 70 | 1 cup | 4.7 | 2.9 | 34.2 | ?
Pumpkin | 75 | 1 cup | 12.01 | 2.7 | 49 | ?
Mashed Potato | 86 | 1 | 36.89 | 3.8 | 161 | ?
Fruit | GI | Amount | Carbs (g) | Fiber (g) | Calories
--- | --- | --- | --- | --- | ---
Food | Burned
Apricot | 20 | 1 | 3.89 | .7 | 17 | ?
Cherry | 22 | 1 cup | 12.55 | 1.6 | 52 | ?
Peach | 30 | 1 | 9.35 | 1.5 | 39 | ?
Apple | 38 | 1 | 29.28 | 5 | 65 | 100
Plum | 39 | 1 | 7.54 | .9 | 30 | ?
Damson plum | 39 | 1 | 8.6 | 1 | 36 | ?
Nectarine | 42 | 1 | 14.34 | 2.2 | 60 | ?
Grapefruit | 25 | ½ | 10.34 | 1.4 | 41 | ?
Mandarin Orange | 35 | 1 | 14.39 | 3 | 59 | ?
Clementine | 35 | 1 | 8.9 | 1.2 | 35 | ?
Tangerine | 42 | 1 | 11.2 | 1.5 | 45 | ?
Kumquat | - | 1 | 3.1 | 1.25 | 12 | ?
Lemon | - | 1 | 5.41 | 0 | 17 | ?
Lime | - | 1 | 3.2 | .1 | 8 | ?
Strawberry | 40 | 1 cup | 11.67 | 3 | 49 | ?
Cranberry | 40 | 1 cup | 11.59 | 4.4 | 44 | ?
Raspberry | 40 | 1 cup | 14.69 | 8 | 65 | ?
Blackberry | 40 | 1 cup | 13.84 | 7.6 | 62 | ?
Blackcurrant | - | 1 cup | 17.2 | - | 71 | ?
Guava | - | 1 | 7.87 | 3 | 37 | ?
Mango | 56 | 1 | 35.19 | 3.7 | 135 | ?
Papaya | 58 | 1 cup | 13.73 | 2.5 | 55 | ?
Pineapple | 66 | 1 slice | 10.61 | 1.2 | 41 | ?
Prune | 64 | 1 cup | 69.64 | 7.7 | 265 | ?
Canteloupe | 65 | 1 cup | 12.74 | 1.4 | 53 | ?
Honeydew Melon | 65 | 1 cup | 15.45 | 1.3 | 61 | ?
Watermelon | 103 | 1 cup | 11.47 | .7 | 61 | ?
The secret to this diet is not negative calories, but actually low calories, low glycemic index (GI) and high fiber.
Glycemic Index. Low: < 55 Medium: 55-70 High: > 70

The only negative calorie food is cold water. Water has zero calories and it takes energy to warm it and then to digest it. So drink a lot of cold water.

Fat Loss: Weight loss does not mean fat loss because you could be losing muscle. The best method to lose fat responsibly is to incorporate exercise into your balanced diet and daily routine. Three factors affect energy usage, Basal metabolic rate (60-70%), thermal effect of activity or exercise and the after burner effect (20-30%) and thermic effect of food (10%). BMR is affected by age (decreases 1-2% per decade), amount of fat free mass (muscle), gender and exercise.
Fat is stored in specific areas on the body and they are also lost in a specific pattern that is different for each sex. This pattern is not affected by diet or exercise. So you cannot melt away fat in one specific area by either diet or exercise.

- Men. Fat is reduced in this order: face, arms and legs, upper torso, chest, upper thighs and buttocks and finally the abdomen.
- Women. Fat is reduced in this order: face, arms and legs, upper torso, chest, breasts, abdomen, upper thighs, hips and buttocks.

Fat |  | Pancreas | Insulin | Fat Cells | Triglycerides |  | Fat | Fatty Acids Ketone Bodies Glycerol |  | Heart and Skeletal Muscles
--- | --- | --- | --- | --- | --- | --- | --- | --- | --- | ---
High Glucose |  |
| Liver | Fatty Acids |
Excess Amino Acids |  | Glucose (95% fat) Glycogen (5% stored) | - | Ketone bodies |  | Brain
| Glucagon |  | Normal Glucose |  | Brain Red blood cells
Low Glucose |  |
Exercise |  | Muscle |

Glucose is the emergency energy source used by the body and the exclusive source for the brain. But 70% of the energy source comes from triglycerides! While glucose, proteins and fats are easily stored as fat, fat is not easily converted back to glucose. To burn fat we must use the organs that burn fat. That is muscle. So far, there are only two ways to force the use of fat.

- Aerobic Exercise. Fat is metabolized by the skeletal muscles and the heart. Therefore you must exercise to lose fat. Normally, in the first 10 to 20 minutes of exercise only glucose and the stored glycogen are used. Only after glycogen is depleted does the body begin to use fat. Therefore you must exercise continuously for over 20 minutes before you will begin to burn fat.
- Starvation. The only other way to use fat for energy is under starvation. But eventually, the body will try to spare fat and begin to use up muscle tissue and slow down metabolism.

Weight Loss Plans: Diet plans are based on many different theories about the causes of weight gain. The general trend is to recommend low carbohydrate, low fat, low calories and high protein.

Diet Comparisons
Diet | Fat | Protein | Carb | Fiber | Feature
--- | --- | --- | --- | --- | ---
Normal | <30% | 10-20% | 50-60% | 25-35g | Exercise
Fat Loss | 15% | 30% | 55% | High | Low cal, exercise
Maintenance | 24% | 20% | 56% | High
High Fat, High Protein | 60% | 30% | 10% | Low | Low Carb
» | Atkins | 60% | 35% | 5% | Low | Low Carb
» | Zone | 30% | 30% | 40% | Low | Low GI
» | Mediterranean | 33% | 19% | 50% | High | Good fat
» | Dukan | Low | High | Low | High | Oat bran, water
Moderate Fat | 25% | 15% | 60% | - | -
» | Deal-A-Meal | 20% | 20% | 60% | - | Low calorie
» | Weight Watchers | Low | Normal | Low | -
» | Jenny Craig | Low | Normal | Low | -
» | Scarsdale | Moderate | High | Low | -
» | Nutrisystem | Low | High | Low | High | Low Glycemic Index (Insulin Control)
» | South Beach | *Low | High | *Low | High
» | Sugar Busters | Low | Normal | Low | High
» | Carb Lovers | Low | Normal | High | High | CarbStar
» | O2 Diet | Low | Normal | Low | High | ORAC
Low Fat | 13% | 16% | 70% | High | Exercise
» | Ornish | 10% | 15% | 75% | High | Heart Healthy
» | Pritikin | 10% | Normal | High | High
*Low Carbs: Choose Good Carbs. High fiber, low glycemic index, high in good fats. *Low Fats: Choose Good Fats. Monounsaturated, polyunsaturated, omega-3 fatty acids

- Calories. It is simple mathematics. Calories in. Calories out. The calories not used will be stored as fat. Therefore the key to weight loss is to eat less than the amount of calories needed. So, periodic fasting, diet restriction, less meals and low carbohydrates should cause weight loss. If you gain weight because of overeating, these methods will hold you accountable.
  » Portion Control and Points Systems. These are other methods of estimating calories by counting. Points are assessed based on a ratio of fiber, fats and calories.
  » Food Diaries. This is another informal method of counting calories that seems to work.
  » Catabolic Diet. It is based on eating negative calorie foods.
- Carbohydrates. Carbohydrates are the source of weight gain. Excess carbohydrates are stored in the liver as glycogen until it reaches 5%. The rest of the carbs are stored as fat. So eat low carbohydrates and high protein. The Atkins diet tends to be high in meat and fats. The theory is that it will force the body to use the stores of fat for energy.
  Low carbohydrate and low fat diet lose about the same amount of weight, but a low carb diet may be better at raising the good cholesterol (LDL) by twice as much than the other diets.
  Consistent high protein diet can be unhealthy for the kidney and may cause weight loss not fat loss.
- Sugar. Refined sugars and starches are converted to fat more quickly than complex carbohydrates, especially fructose. Eat low glycemic index carbs and lean meat. The South Beach diet is high fiber and whole grain.
- Insulin Levels. Insulin causes the storage of fat. Therefore foods like refined sugars which trigger the insulin response will promote weight gain. Eat low calorie meals high in fruits and vegetables and complex carbohydrates which do not raise the insulin levels quickly. The nutrisystem diet follows this theory.
  Glycemic Index (GI). An attempt to measure the effect of carbohydrates on blood glucose and insulin levels. Low glycemic index foods, less than 55, produce small fluctuations while high scoring foods above 70 have more effect on the insulin level. High glycemic vegetarian foods include watermelon, dried dates, potato, parsnips and rutabaga. Low glycemic index foods are vegetables, fruits, beans, grain, milk and pasta.
  Carb Lovers Diet (CarbStars). This is based on eating foods with 12-15 grams of starch that resists digestion, makes body burn more fat and do not increase blood sugar. These are basically low glycemic index carbs that seems to be more resistant when eaten cooled. These foods have natural ingredients that boost metabolism and lower appetite.
  CarbStars foods are Banana, potatoes, wheat flour, oats, 3-bean salad, peas.
- Fat. Fats are the source of weight gain. If you eat fat you will wear it. Fat calories produce more calories faster and they have the lowest thermogenic rate. It takes less energy to break down. The diet recommends low fat, high complex carbohydrates and exercise.
  » The Mediterranean Diet. This diet is high in monounsaturated fat, mostly from olive oil (2-3 tablespoons). High fiber, fruits (1.5 cup), vegetables, nuts, 0.5 cup beans, grain, cereals, seeds, potatoes and bread. Moderate wine, 0-4 eggs per week, low dairy, fish, poultry and little red meat.
- Stress Management. Stress alone can cause weight gain even without stress-induced eating. From my own experience I have noticed two different types of stress.
  - Acute. This is stress that can be managed by mental training. The event is sudden and immediate or the person responds to any event by assuming a negative, stressful and worrisome attitude. You have to change your worrying. Worry has never solved a problem and has rarely been substantiated by the outcome.
  - Chronic. This is unavoidable, prolonged stress which generally leaves little time for personal management. Signs of stress manifest themselves as weight gain, hair loss, headache, high blood pressure, skin rash and hives.

  Fast Food Calories
  Food | Cal | Fat | Carb | Prot | Na | Chol
  --- | --- | --- | --- | --- | --- | ---
  McDonalds
  » | 6 pc (3.4 oz) Chicken McNuggets® | 290 | 17 | 20 | 15 | 672 | 36
  1 large coke (32 oz) | 310 | 0 | 86 | 0 | 20 | 0
  McVeggie on wheat | 350 | 8 | 47 | 23 | 1170 | 0
  Filet-O-Fish® | 470 | 26 | 45 | 15 | 815 | 44
  Crispy Chicken Deluxe™ | 500 | 25 | 43 | 26 | 1330 | 50
  Big Mac® | 570 | 32 | 45 | 26 | 1040 | 75
  Large French Fries | 540 | 26 | 68 | 8 | 330 | 0
  Super size® Fries | 610 | 29 | 77 | 9 | 440 | 0
  Bagels, bacon, egg, cheese biscuit | 690 | 36 | 56 | 37 | 2140 | 285
  Angus + bacon & cheese | 820 | 43 | 65 | 49 | 2240 | 145
  Taco Bell
  » | Soft taco supreme® | 250 | 13 | 23 | 11 | 650 | 40
  Burrito supreme® | 410 | 17 | 51 | 17 | 1340 | 40
  Chicken quesadilla | 520 | 28 | 40 | 28 | 1420 | 75
  7 Layer Burrito | 520 | 22 | 65 | 16 | 1350 | 25
  Grilled stuft chicken burrito | 640 | 23 | 73 | 34 | 2160 | 65
  Nachos bellgrande® | 770 | 44 | 77 | 19 | 1280 | 35
  Burger King
  » | Onion rings (5.3 oz) | 600 | 30 | 74 | 8 | 720 | 0
  Bacon double cheeseburger | 620 | 38 | 28 | 41 | 1180 | 115
  Whopper Jr.® + cheese | 450 | 28 | 28 | 22 | 780 | 60
  Chicken sandwich | 710 | 43 | 54 | 26 | 1430 | 65
  Whopper® + cheese | 760 | 48 | 47 | 35 | 1450 | 115
  Double Whopper® + cheese | 1010 | 67 | 47 | 55 | 1520 | 195
  Triple Whopper® + cheese | 1230 | 82 | 52 | 71 | 1590 | 275
  Ultimate Double Whopper® | 2076 | 140 | 92 | 113 | 4083 | 419
  Subway (6 inch sandwich) on wheat
  » | Veggie Delite® | 230 | 3 | 44 | 9 | 500 | 0
  Tuna | 530 | 31 | 44 | 22 | 1010 | 45
  Double steak & cheese | 540 | 18 | 52 | 46 | 1510 | 105
  Steak & cheese wrap | 570 | 33 | 41 | 30 | 1510 | 200
  Double meatball + cheese | 860 | 42 | 82 | 37 | 2480 | 85
  Add fillings to the sandwich above
  Mayo, honey mustard, oil | 46 | 3 | 7 | 0 | 190 | 10
  Cheese, pickles, lettuce, tomato, olive, onion, pepper | 61 | 3 | 3 | 2 | 170 | 15
  Wheat bread | 200 | 3 | 40 | 8 | 360 | 0
  Hearty Italian bread | 220 | 2 | 41 | 8 | 470 | 0
  Honey Oat bread | 250 | 3.5 | 48 | 10 | 380 | 0
  Wendy's
  » | Garden veggie pita | 400 | 17 | 52 | 11 | - | -
  Broccoli & cheese potato | 470 | 14 | 80 | 9 | 370 | 0
  Cheese baked potato | 570 | 23 | 78 | 14 | - | -
  French fries (x-lrg) | 570 | 27 | 73 | 8 | 550 | 0
  Starbucks
  » | Blueberry scone | 400 | 18 | 55 | 5 | 420 | 25
  Cherry almond scone | 430 | 20 | 56 | 7 | 360 | 40
  Blueberry muffin | 430 | 16 | 65 | 7 | 270 | 70
  Chocolate croissant | 450 | 24 | 56 | 8 | 320 | 40
  Cinnamon rolls | 470 | 16 | 76 | 6 | 530 | 10
  Cinnamon twist | 480 | 21 | 68 | 6 | 400 | 35
  20 oz dulce de leche creme, whole milk | 510 | 14 | 79 | 10 | 440 | 50
  20 oz hot chocolate + whole milk | 570 | 21 | 76 | 19 | 320 | 45
  Krispy Creme
  » | Apple cinnamon donut | 280 | 13 | 35 | 5 | 150 | 5
  Glazed kreme filled donut | 350 | 20 | 39 | 4 | 140 | 5
  Olive Gardens
  » | Shrimp primavera | 706 | 18 | 84 | 44 | 1220 | 270
  Stuffed chicken marsala + | 1315 | 86 | 72 | 52 | 2550 | 321
  Pizza Hut (1 slice 14" Cheese only Pizza (1/8 pizza) )
  » | Thin 'n crispy | 280 | 12 | 30 | 14 | 810 | 35
  Hand tossed | 340 | 14 | 36 | 17 | 900 | 35
  Stuffed crust | 360 | 16 | 37 | 18 | 1050 | 40
  Pan | 390 | 19 | 38 | 16 | 800 | 35
  Chili's
  » | Baby back ribs | 1370 | 82 | 112 | 45 | 4410 | ?
  Awesome blossom | 2710 | 203 | 194 | 24 | 6360 | ?
  Outback Steak House
  » | Chocolate thunder | 1220 | 78 | 130 | 0 | ? | ?
  Aussie cheese fries | 2900 | 182 | 240 | 75 | ? | ?
  Many meals are very high in sodium and cholesterol
  The average person should eat 2000 calories per day or 667 calories per meal (22g fat, 100g carbs, 17g protein, 800 mg Sodium (Na), 100 mg Cholesterol)
  A hamburger, french fries and coke could have 1660-1900 calories and 81-97g fat. Donuts and coffee could have over 780 empty calories.

- Fast Food. Avoid fast foods and restaurant meals because the calories and fat content could be the equivalent of your entire daily allowance for a normal diet in one meal with many empty calories.
  » Empty Calories. Food with a lot of calories or fat but few vitamins and minerals. So eliminate french fries, onion rings, soda, donuts and coffee.
  » Estimating Calories. Each fast food item has about 450-550 calories. Three items can give the daily calories for your diet.
- Beverage. Substitute water or unsweetened tea for all beverage and you can easily eliminate 600 or more calories per day.
- Surgery. Stomach stapling and the Lap Band procedure are two methods of reducing the size of the stomach and reducing calories. If your weight gain is not caused by excess calories and overeating, then there are other less dangerous methods of weight loss than permanently altering your digestive system.
- Diet Composition and Lifestyle. Exercise, rest, eat a balanced diet that is plant based and low in fat. Weight gain is caused by eating the wrong food, wrong types of calories, stress or wrong pattern of eating. Eating the right foods at wrong intervals can cause weight gain.
  » The Zone Diet. It advocates eating the right amount of protein, fats and carbs at every meal. Colorful carbohydrates (40%), fat (30%) and proteins (30%). Eat a protein with every low calorie meal (500-600 per meal). It is also based on the theory that omega 6 and refined carbohydrates turn on genes that change the hormonal response, increase fat and an inflammatory response.
- Appetite Control. Assumes that there is a magic pill that can help us to control the causes of weight gain. Most diet pills are usually appetite supressants that work on the hypothalamus. Therefore, they can upset the balance and production of other mood altering hormones produced by the brain. The problem is that they generally cause adverse psychological reaction, depression, thoughts of suicide, dependency and structural damage, are meant to be a short term solution and most show only a 4 to 10 pound change in weight per year. Better results can be achieved more safely with a good balanced diet and exercise.
  - Appetite Suppressants. They decrease appetite but increase heart rate and blood pressure. Amphetamines, phentermine, adipex, ionamin, Alli, didrex, bontril, meridia, phen-fen.
    Phen-fen (Fen-Phen) is a combination of fenfluramine (Pondimin) and phentermine (Ionamin) and a drug known as Redux (dexfenfluramine). It was banned because it caused heart valve damage and pulmonary hypertension.
    Amphetamines. Many appetite suppressants and are very addictive.
    Alli. It may cause liver damage.
  - Carbohydrate Blocker. They block amylase which metabolizes carbohydrates. Amylase inhibitors (phaseolus, phaseolamin, white kidney bean extract or wheat amylase inhibitor).
  - Fat Blocker. These substances have no effect on existing fat but are supposed to work on incoming fat. They either stop the metabolism and absorbtion of dietary fat by blocking the action of an enzyme or use a fat substitute that cannot be absorbed.
    Xenical (Orlistat), Alli and Chitosan which is made from crushed shellfish. Olean is a fake fat substitute that cannot be absorbed.
    They cause diaharrea, anal leakage and lower the absorbtion of fat soluable vitamins.
  - Fat Burners. Chemicals such as Pyruvate, Quercetin and Chromium are supposed to boost metabolism and burn up internal fat. Large doses of Chromium cause DNA damage, kidney failure and muscle toxicity.
  - Metabolism Booster. These are stimulants such as synephrine, caffeine, garcinia cambogia (hydroxycitric acid), ephedra and bladderwrack which stimulates the thyroid.
    Ephedra was banned in 2003. It caused elevated blood pressure, heart palpitations, insomnia, irritability, headaches, seizures, stroke, heart attack and even death. There are other substances that act like ephedra (ephedrine, norephedrine, pseudoephedrine, methylephedrine, norpseudoephedrine, and ma huang)
    Green Tea (4 to 10 cups). The catechins in green tea help decrease your risk of cancer and heart disease, and promote weight loss by decreasing appetite and increasing metabolism. Green tea can affect blood clotting and should not be used with anticoagulants or aspirin.
  - Other. Other products like Gymnema reduce blood sugar levels. Psyllium, a fiber supplement and Hoodia tricks the body into thinking you are full. Dehydroepiandrosterone (DHEA) is a steroid hormone that may reduce weight but it also causes cancer. Newer substances fill the stomach and reduce the available space before eating forcing you to eat less.
  Natural Appetite Control. High fiber foods, high protein, low glycemic index foods, sunshine and water will make you feel full, control the release of blood sugar and give you vitamins, minerals and other beneficial substances that science has not discovered.

My Bean, Spinach, Cinnamon and Grapefruit Diet.

Daily Routine
Activity | Food | Protein | GI
--- | --- | --- | ---
| Wake Up | Water, exercise 30-60 minutes
1 | Breakfast | 500 calories | Low | High
| Oats, granola, soy milk, cinnamon, cocoa
| Grapefruit, apple, strawberry, papaya
2 |  | Snack | Water, nuts, fruit | High
3 | Lunch | 450 calories | Medium
| Bean soup, broccoli cream soup, soy sandwich, vegetable curry soy
| Sprout, lettuce, tomato, garlic, onion
Sunshine | 15 minutes. vitamin D, exercise
4 |  | Snack | Water, vegetable bread | Low
5 |  | Snack | Water, nuts, grapes, fruit | Low
| Exercise | Water, exercise 30-60 minutes
6 | Dinner | 350 calories | High | Low
| Spinach lasagna, pepperpot soup, sweet potato and squash soup
| Spinach salad, carrot, broccoli, ginger
| Grapefruit, apple, guava, berries, grape
| Liquid | Green tea, lemon water, cocoa
Sleep | Green tea, lemon water
• Six small meals every 2.5 hours. • Heart healthy, cholesterol lowering foods. • Raw foods, vegetables, nutmeg, cinnamon. • Eat lunch outside. • Eat the rind (white) of the grapefruit.

All the theories support these actions for a vegetarian diet which already advocates good carbohydrates and fats.

- High Protein. Eat beans. They are high in protein, fiber and low in carbohydrates, fats and glycemic index. Oats are also high in protein. Proteins lower insulin levels and are needed to build muscle which is a desired outcome.
  A high protein diet needs a higher intake of B6.

  High Protein Foods
  Food | Size | Protein | Carb | Fiber | Fat | Calories
  --- | --- | --- | --- | --- | --- | ---
  Soy Beans | 1 cup | 28.62 | 17.08 | 10.3 | 15.43 | 298
  Oats | 1 cup | 26.35 | 103.38 | 16.5 | 10.76 | 607
  Lentils | 1 cup | 17.86 | 39.86 | 15.6 | .75 | 230
  Red Beans | 1 cup | 15.35 | 40.36 | 13.1 | .89 | 225
  Lima Beans | 1 cup | 14.66 | 39.25 | 13.2 | .71 | 217
  Chickpeas | 1 cup | 14.53 | 44.97 | 12.5 | 4.25 | 269
  Spinach | 1 cup | 6.15 | 6.75 | 4.8 | 1.17 | 49
  Asparagus | 1 cup | 5.31 | 3.46 | 2.9 | .76 | 32
  Walnut | 1 oz | 6.82 | 2.81 | 1.9 | 16.73 | 175
  Almond | 1 oz | 6.26 | 5.47 | 3.3 | 14.98 | 169
  Flax | 1 oz | 5.12 | 8.08 | 7.6 | 11.8 | 148
  Cashew | 1 oz | 4.34 | 9.27 | .9 | 13.14 | 163
  Egg, boiled | 1 | 6.2 | 0.56 | 0 | 5.31 | 78
  Salmon | 3 oz | 18.79 | 0 | 0 | 10.5 | 175
  Chicken Leg, Baked | 3 oz | 18.68 | 0 | 0 | .69 | 114
  RDA: Protein: 50 g Omega 3: 1.1g Omega 6: 0.55g Omega 3, Omega 6 and Cholesterol: Walnut (0.57, 9.38, 0) Flax (6.39, 1.65, 0) Almond (0, 3.59, 0) Salmon (1.19, 1.65, 54g cholesterol). Egg (.04, .669, 212)

- Low Fat or Right Fats. Eat plenty good fats. Eat beans and nuts, olive oil and polyunsaturated fats. Very low fat diets slow the metabolism and make you feel hungry, so eat more good fats with a low glycemic index meal! Low fats also mean less fat will be stored.
- High Fiber. Eat beans, oats, raw vegetables and fresh fruit. Soluable fibers help to slow the absorbtion of triglycerides and to curb your appetite.
- Moderate Complex Carbohydrates. Eat beans and vegetables. Eliminate simple sugars and refined carbs. Excess carbohydrates will be converted to fat. So, eat them only when you need to use your brain.
- Timing. Eat the right types of foods when your body needs it the most.
  - Water. Start with water in the morning before exercising. Cold water forces the body to use energy to heat it up.
  - Fast. Fast regularly, either for a meal or for a day. This uses up the glycogen stores and forces the body to burn fat. The body also makes repairs more quickly with fewer mistakes. 12 days of fasting per year is equivalent to 6-10 pounds of fat.
  - Exercise. After 8 hours of sleep the body is in the state of a natural fast. Exercise in the morning before eating and when you are hungry. The body will be forced to burn fat sooner because blood sugar levels should be lower and glycogen stores from the fast should be lower. The body will be forced to burn fat sooner, not after 20 minutes. You can also take advantage of a raised metabolism and the "after burner" effect when you eat after exercising.
    The Atkins diet forces fat metabolism by denying carbs and supplying only fats and proteins. Exercise must be a better way to accomplish the same task.
  - Energy (Carbohydrates). Eat larger, high carb meals before going to work and smaller, low carb and high protein meals before sleeping. Do not eat before sleeping. Snack on nuts and low glycemic index fruit. Eat higher protein foods if you plan to have a lazy day.
  - Energy (Fat and Protein). Eat higher fat with lower protein in the morning and high protein with low fat at night. 70% of your energy needs come from fat that is used by the muscles. Therefore, those who do more physical labor should eat a higher fat diet than those with a desk job.
    Serotonin and Dopamine. A high protein, medium carbohydrate diet is best to stay awake. This increases the tyrosine level which makes dopamine and adrenaline. A high complex carbohydrate, low protein diet with tryptophan in the protein and calcium helps to decrease brain activity for sleep. Tryptophan makes serotonin which makes melatonin which is the sleep hormone. Our emergency diet will be working against this system, so make sure the protein eaten in the morning is high in tyrosine but high in tryptophan at night.
    - High Tyrosine. Almonds, avocado, lima beans, sesame seeds, cottage cheese, peanuts, cheese, banana.
    - High Tryptophan. Soy, whole grain, beans, lentils, eggs, hazelnuts, peanuts, sesame seeds, sunflower seeds, dairy, poultry, meat.

    After the Diet
    All these recommendations for fat loss are not meant to be a permanent life style. Just as medicine and surgery should be short term, emergency actions so are a few of these recommendations. • Six Small Meals. This should not be the norm. Your stomach needs rest. • Exercise. Continue this good habit. • Low Calorie Diet. Studies have shown that longevity is connected to a low calorie diet. Therefore, when your weight needs are met you may want to stay on this diet. • Protein and Carbohydrates. A high protein, low carb diet in the morning and a low protein high carb diet at night is best for your mental awareness needs.

  - Six Small Meals. This recommendation is for the purpose of increasing your metabolism. The digestive cycle takes about three hours, and longer if you eat meat. So these simple meals should be about 2.5 to 3 hours apart. Foods that take longer to digest should probably be eaten as the last meal.
  - Insulin. Eat moderate and high glycemic foods in the morning and low glycemic foods in the evening. This will match insulin control with energy needs.
  - Natural Fast. Do not eat after 7:00 PM, especially fats and carbs. The period of sleep is our only natural starvation cycle. Fat is burned during starvation, therefore work with this cycle.
- Breathe Deeply. Fat is burned in the presence of oxygen.
- Super Foods. Eat these foods to promote general health.
  • Beans. Beans and legumes.
  • Grain. Quinoa, barley and whole grain.
  • Spices. Cinnamon.
  • Fruit. Blueberry, strawberry, persimmon, pineapple, cherry, citrus, grapefruit, grapes, avocado and mango.
  • Nuts and Seeds. Flax seed, walnuts, nuts and seeds. Nuts make you feel full.
  • Vegetables. Broccoli, brussel sprouts, cabbage, carrot, artichoke, snowpeas, spinach, kale, squash, sweet potato, leek, garlic, onion, chili pepper and other peppers. Green tea.
- Drink Water. Dehydration causes the storage of fat and fat needs water to be burned.
- Pectin. Eat a grapefruit with every meal. Pectin lowers cholesterol, especially LDL. It also raises metabolism. It is found in the rind of grapefruit, apples, apricot, cabbage, carrot, legumes and citrus peel. Grapefruit rind also helps the immune system and a substance in the rind also helps type 2 diabetes by managing sugar levels at many stages.
- Supplements, Pills and Appetite Supressants. Do not use them. Sprinkle nutritional yeast on your plate to boost your B vitamins. It also gives meals a salty taste so you can lower the salt content of your meals.
- Sleep and Rest. Reduce stress with adequate rest. Sleep seven to eight hours in a dark and quiet room. Noise may actually cause diabetes by affecting sugar levels.

Forgetting all the fad diets, it appears that a balanced natural whole foods diet based on beans may solve all these problems. Beans are low fat, low carbohydrates, high protein and low glycemic index. Substitute olive oil for butter and margarine and eat lots of soups. If the theories about the negative calorie effect have some validity, then eat generous portions of these foods in smaller portions and more often. You don't have to count calories if the food is based on high fiber raw fruits and vegetables.

The Fountain of Youth
The secret to long life is good health, but people are on an epic search for the magic pill that will guarantee the attributes of youth. Boundless energy, high libido, strength, absence of chronic diseases and healthy skin.

- Low Calories. People who eat fewer calories seem to live longer.
- Vegetarian Diet. People on this diet live a longer healthier life.
- Exercise. In combination with a healthy diet and fresh air, exercise helps to maintain good health and increase the life span.

Researchers guess at what chemicals might be responsible for aging by looking at the difference between concentrations of chemicals in the youth and the elderly. The problem is that any compound that is found is immediately sold as a dietary supplement in high concentrations.
These are some of the hormones, enzymes and nutrients promoted as anti-aging substances.

- Dehydroepiandrosterone (DHEA). A sex hormone that is found in higher concentrations in the young but decreases as we grow older, after age 25. It is promoted as removing wrinkles, weight loss, and reducing levels of insulin and blood glucose.
- Human Growth Hormones. Secretion falls by 12% per decade.
- Testosterone. Another hormone that is lower in the elderly male. Starting at age 40 there is a 1% decrease per year.
- Free Radicals. This is based on the theory that aging is a result of oxidative stress caused by excess free radicals.
  » Vitamins C and E. These were supposed to eradicate free radicals.
  » Catalase and SOD. Two naturally occuring anti-oxidant enzymes.

Without knowing all the chemicals involved and how they interact, this model of research is as useful as picking any single item in a car as the magic thing that will make the car run. You cannot fill your car with any single fluid. Gasoline is important, but motor oil, brake fluid, air, wind shield wiper fluid and transmission fluid all serve a vital purpose if they are placed in the appropriate resovoir. Even when all of these are available in adequate supply, the mechanical parts, the ignition switch and a faulty wire could stop the vehicle. Unless we know how the parts of the body interoperate as well as we know automobile mechanics we cannot toss any one chemical into the ring anywhere and anytime without doing serious damage.

Alcoholism and Drug Addictions
Stimulants and depressants affect the chemicals in the brain to relieve pain or reward with pleasure. Eventually, the brain becomes accustomed to these abnormal levels of neurotransmitters and a drug dependency develops.

Alcohol Content in Standard Drinks
Product | Source | (oz) | % | Cal
--- | --- | --- | --- | ---
Fermented Grain and Fruit | 3-12 |
Beer | Barley, wheat, corn, rye, hops, rice | 10-12 | 3-8 | 149
» | Ice Beer | 10-12 | 7 | 148
» | Lite Beer | 10-12 | 4 | 110
» | Near Beer | 12 | <3.2 | 95
» | Ale | Barley malt, hops | 10-12 | 4-5 | 182
» | Bitter | 10-12 | 4-5 | 180
» | Stout, pilsner | Roasted Barley malt | 10-12 | 4-5 | 210
» | Porter | 10-12 | 4-5 | 182
» | Wheat beer | Wheat, barley | 10-12 | 4-5 | 166
» | Lager | Barley malt | 10-12 | 4-5 | 172
Mead | Honey | 10-12 | 7-18 | 440
Perry | Pear | 10-12 | 8 | 155
Cider | Apple | 10-12 | 2-8 | 200
» | Dry Cider | Apple | 10-12 | 3.8 | 190
» | Sweet Cider | Apple | 10-12 | 5 | 220
» | Vintage Cider | Apple | 10-12 | 10.5 | 580
» | Fresh Cider | Apple juice | 10-12 | 0 | 174
Wine Cooler | Fruit | 8-12 | 6-8 | 300
Table Wine | Grape, skin, seeds, stem | 4-5 | 7-15 |
» | White Wine | 4-5 | 12 | 165
» | Red Wine | 4-5 | 14 | 119
» | Champagne | 4-5 | 8-14 | 125
Fortified Wine | Wine and brandy mixed
» | Sherry | Dry wine | 2.5 | 18-20 | 94
» | Port | Sweet wine | 2.5 | 18-20 | 112
» | Vermouth | Herbs | 2.5 | 18-20 | 140
» | Marsala | Sweet, dry | 2.5 | 18-20 | 50
Distilled Wine or Fruit (80 proof) | 40-60 |
» | Brandy | Fruit | 1.25 | 40-60 | 65
» | Cognac | 90% Grape | 1.25 | 40 | 65
» | Gin | Juniper berry | 1.25 | 40 | 65
Distilled Grain Spirits (100 proof) | 50 |
Whiskey | Barley, wheat, corn, rye | 99
» | Bourbon | 51% corn | 1 | 50 | 99
» | Rye | 51% rye | 1 | 50 | 99
» | Scotch | Barley malt | 1 | 50 | 99
» | Moonshine | Corn, sugar | 1 | 50 | 99
Vodka | Potato, rye, wheat | 50 | 125
Rum | Sugar cane | 1 | 50-95 | 125
"Proof". This is double the alcohol content. 200 proof is 100% ethanol.
"Malt". This is made from soaked seeds which are allowed to germinate
Pure ethanol is 7 calories /gram (1 oz = 28.4 g). 1 jigger = 1.5 oz = 45 ml = 3 tablespoons

- Caffeine: A legal stimulant which affects the brain like cocaine. It increases dopamine and adrenaline (epinephrine). It causes headaches, high blood pressure, insomnia, nervousness and rapid heart beat.

  Average Caffeine Content
  Product | Size | mg
  --- | --- | ---
  Coffee | Regular Coffee | 1 cup | 60-180
  Starbuck's Tall coffee | 12 oz | 279
  Drip brewed | 5 oz | 100
  Instant | 1 cup | 30-120
  Expresso | 1.5 oz | 77
  Decaf | 1 cup | 2-5
  Tea | Tea | 1 cup | 20-90
  Green Tea (Unfermented) | 12 oz | -
  Oolong Tea (Partially) | 12 oz | -
  Black Tea (Fermented) | 12 oz | 55
  Cocoa | Hot Cocoa | 1 cup | 3-32
  Milk Chocolate candy | 1 oz | 1-15
  Chocolate Milk | 8 oz | 5
  Soda | Cola | 12 oz | 20-55
  Jolt | 12 oz | 71.2
  Mountain Dew | 12 oz | 55
  Pepsi One | 12 oz | 55.5
  Pepsi Cola | 12 oz | 37.5
  Coca Cola | 12 oz | 34
  Root Beer (A&W, Mug) | 12 oz | 0
  Sprite, 7-Up, Slice, Sierra Mist, Fresca | 12 oz | 0
  Energy Drinks | Spike Shooter | 8.4 oz | 300
  Nos, High performance | 8 oz | 343
  Nos, Regular | 16 oz | 260
  Cocaine | 8.4 oz | 280
  Redline RTD | 8 oz | 250
  Celsius | 12 oz | 200
  Rockstar Juiced | 24 oz | 240
  Wired X344 | 16 oz | 344
  Lost | 16 oz | 320
  Full Throttle | 16 oz | 144
  Monster | 16 oz | 140
  Red Bull | 8.5 oz | 80
  Alcohol-Caffeine | Four Loko (12.5% ABV) | 23.5oz | 160
  Sparks (6% ABV) | 8 oz | 120
  Limit. 300 mg per day of caffeine
  % ABV. Percent Alcohol by Volume

  Canned Coffee and Energy Drinks (NRG): These are popular drinks with a formulation containing high levels of caffeine to give it the "energy" claim. In addition, they contain other nutrients such as vitamins and fat burning substances designed to give it the "health" claim. Although many of these substances are in very high concentrations, there are no studies to establish safe levels. One recent study shows a 10%-11% increase in blood pressure and heart rate in healthy people. The main ingredients are specifically formulated to affect the neurotransmitters and give a sense of energy.
  - Caffeine: Caffeine, guarana, kola nut.
  - Brain Chemicals: L-Tyrosine, 5-hydroxy-L-Tryptophan, cAMP, taurine, vinpocetine (vasodilator for short term memory), Ashwagandha
  - Sweetener: Glucose, glucuronolactone, D-ribose
  - Stimulant (Blood Pressure, heart rate): Caffeine, taurine, Ephedra, Yohimbine, Ashwagandha (barbituate)
  - Fat Metabolism: L-Carnitine (fat transport), Evodiamine (raises body temperature), Ephedra (thermogenic, appetite supressant), Ashwagandha (metabolism), Yohimbine (sex drive, increases norepinephrine and acetylcholine)
  - Vitamins: C, B. Inositol, folic acid (B9), pantothenic acid (B5), cyanocobalamin (B12).
  - Anti-oxidant and Anti-stress: Ashwagandha, ginseng, yerba mate, milk thistle (helps liver), green tea.
  - Salt and Electrolytes: You may be increasing your salt levels with drinks that replace electrolytes. The normal person with any reasonable exercise plan will not lose electrolytes to such an extent that it needs replacement. Only extreme sports or extreme conditions will cause such an imbalance.
  They cause dehydration, nausea, seizure in addition to the adverse effects of caffeine.
- Alcohol: A legal depressant made from fermented starch and sugar. It prevents the liver from releasing glucose into the blood and may cause hypoglycemia and accelerate weight gain. Recent studies have been promoting the benefits of alcohol. This is because red grapes are very high in antioxidants and phytochemicals. Do not drink alcohol. It is a poison to the body and impairs your judgment. Whatever cardiac benefits you get can be received much more by eating the fresh grapes and berries.
  A person is impaired with 1 drink, intoxicated by 5, unconscious by 12 and can be in a coma or dead after 24 drinks.
  Half ounce of alcohol contains 80-90 calories. One drink per day is 8-9 lbs of fat per year.
  Two drinks per day shrinks the brain by 2%.
  Three drinks per day increases the risk of breast cancer by 51% and one to two drinks increased the risk by 32%. It is a carcinogen.
- Nicotine: A legal stimulant delivered by smoking cigarettes or using tobacco. It increases dopamine and noradrenaline and can stay in the system for 5 days. It is absorbed in the body in 7 seconds and releases adrenaline, dopamine, epinephrine, beta-endorphin, mimics acetylcholine and inhibits insulin.
  Smoking causes 87% of all lung cancers, strokes, most emphysema and chronic bronchitis.
- Cocaine: An illegal stimulant. Affects dopamine, norepinephrine and serotonin.

Treatment. Addictions are a combination of social, chemical and genetic factors. While genetics or learned responses can make you more susceptible to an addicting trigger, it does not make you an addict. Your lack of self control is the root cause. You decided to be an addict despite all the warnings. Ending addictions is a difficult task that can be helped by a healthy life style. But no method will work if you do not make the courageous decision to end your addiction.

- Avoid Triggers: Change your life style to avoid the people or circumstances that trigger or encourage your addiction. Certain friends, places and entertainment are triggers. Avoid bars, MTV, night clubs and sensual situations. Take a vacation from your usual habits and entertainment that stimulate your libido. Read a mystery book that is not sexually explicit.
  Avoid situations that simultaneously stimulate your urge for food, sex and pleasure. Separate these activities. This is why MTV, social clubs and bars may be dangerous because they are cultures of addiction.
- Confront Causes: Since you chose your addiction acknowledge why you did it. Was it for love, acceptance in a cherished group, avoiding reality or pain, fun, pleasure, profit, to forget or because you think that you are invincible.
- Addiction Substitution: Treatment usually depends on substituting another chemical addiction, but one addiction is traded for another. Nicotine addiction is usually replaced with addictions to a lower dose that is administered by chewing gum and patches.
  Heroin addiction is treated with a pain killer called methadone. Addicts report that this treatment is so addictive that it is easier for them to end their addiction to heroin than to methadone.
  Unless the substituted chemical is harmless and much easier to stop using, this is not a useful treatment. Caffeine seems to be the socially approved replacement drug of choice.
- Behavior Modification: Substitute good behaviors that naturally stimulate the chemicals that are affected by the drug or simulate repetitive behaviors expected by the urge. The area of the brain that responds to addiction is also responsible for aggression, jealousy, reward, pleasure, fear, sex, sleep, hunger and thirst. Therefore, anything that stimulates all these urges will probably also trigger a desire for the addictive drug.

  Neurotransmitters
  Name | Type | Amino Acid | Diet
  --- | --- | --- | ---
  Serotonin | Amines | Tryptophan | B6, C, Mg, folate, dairy, dried dates, oats, peanut, banana
  Melatonin | Tryptophan
  Dopamine | Tyrosine | B3, B6, C, folate, Cu, Fe. Oats, wheat, dairy
  Norepinephrine | Tyrosine
  Epinephrine (Adrenalin) | Tyrosine
  Acetylcholine | Choline | Dairy, eggs
  Histamine | Histidine | Cheese, wheat germ
  Adenosine | Adenine | Beans, spinach, dairy, tea
  Cyclic AMP | Adenine
  GABA | Amino Acid | Glutamine | Dairy, beans, spinach, parsley, egg
  Glutamate | Glutamine
  Glycine | Glycine | Beans, dairy
  Aspartate | Aspartate | Sprouts, dairy
  Oxytocin | Peptide | A chain of 2 to 100 amino acids | Beans, dairy, eggs
  Insulin
  Glucagon
  Beta-endorphin
  Neuropeptide Y | ?
  Nitric Oxide | Gas | Arginine | Nuts, grain
  Carbon Monoxide | None | Air, Hemoglobin
  GABA. Gamma-aminobutyric Acid
  Other Peptides. substance P, enkephalin, somatostatin, vasopressin, prolactin, angiotensin II, gastrin, cholecystokinin, thyrotropin, calcitonin, neurotensin, bradykinin

  - Diet: Eat a balanced diet with many fresh fruits and vegetables and eat the organic foods and dairy (without hormones) that will create the neurotransmitters used by the drug. Studies show that those on a good diet are more likely to be successful at ending their addictions.
  - Water: This will help to flush the system and replace one repetitive motion for another. Pick up a glass of water instead of a cigarette.
  - Regular Exercise: Exercise increases dopamine levels and gives its own natural high and curbs nicotine cravings.
  - Deep Breathing: Increases oxygen to the body and it may stimulate the insula which controls the urge to smoke.
  - Sleep: This is eight hours of peace.
  - Work: You will have eight hours of supervision that is a powerful deterrent.
  - School: Learn something new. Improve your skills. Work on old or new goals.
  - Memories: Create new, positive memories that are not associated with your addiction. Help someone.
  - Hobby: Find a creative task that will fill your spare time, planning and designing.
  - Fall in Love: It increases dopamine.
- Forgiveness: Forgive yourself. You may relapse but you can get up again. And you will.
- God: Realize how much you are valued by YHWH, the personal God. You will be filled with self worth, love and respect for others. Ask for His help. Fall in love with God.

Human Survivability
Air (Oxygen). 7-15 minutes Water. 5-10 days Food. 3-6 weeks Altitude. > 5400-6000 m (no oxygen)
Normal air should be 21% oxygen. The rule of thumb is 3 minutes (air), 3 days (water), 3 weeks (food).

Principles of Health
Human beings are a combination of several dimensions, the physical, mental and spiritual. The proper combination of these aspects affects our social dimension. Any health principle will address the proper care and maintenance of these systems. There are several principles which affect our total health. These include proper nutrition, water, fresh air, exercise, sunlight, rest, temperance and trust in God. (Ellen White)
Proper Nutrition
Our original diet was a vegetarian diet. We believe that this is the healthiest diet for humans. Eating a balanced, healthy diet will promote good health and fight diseases and aging. The best type of diet is the original vegetarian diet.
Meat eating has become very dangerous for two big reasons. Hormones and GMO feed are contaminating the genetic and biochemical products of the animals. Meat eating is associated with several hormone induced cancers and colon cancer. It is also implicated in infertility among men whose mothers ate a lot of meat during pregnancy. It is one of the causes of reduced life expectancy after the flood.

Emergency Water Purification
Bleach. To purify water in the wild, add four drops of regular chlorine bleach to one quart of clear water. Let it stand for thirty minutes. Boiling. Heat clear water and let it boil for ten minutes. For higher elevations let it boil for one minute extra for each 1000 feet (300 meters). Iodine. Twelve drops for each gallon of water. Allow to stand for thirty minutes.
These methods only kill some microbes and will not neutralize harmful chemicals.

Water
This is called the forgotten nutrient. Even though lack of water will kill us faster than lack of any other nutrient it is never included in food pyramids. Our body is 75% water and our brain is 85% water. We need to drink six to eight glasses of pure water every day.
Rule. The rule is one quart of water (four glasses) for every 50 pounds of body weight. (One liter for every 22.68 kg). Also, if you take half your weight in pounds, then this is the number of ounces of water per day that you should drink.
Water is needed inside and outside the body. Water cleans our bodies and helps to fight diseases by reducing the amount of opportunistic bacteria on the surface of our clothes and bodies. Water is needed on the inside to facilitate the chemical reactions. While we can go for weeks without adequate food, we can only last for a few days without water.
Bottled Water or Tap Water? Water originates from two sources, surface water or underground aquifers. Each goes through various levels of processing before it is delivered. Although there is a trend towards bottled water, tap water (municipal) is probably just as good or even better. Some bottled water have the minerals removed and might actually cause dental caries because of the lack of fluoride. Tap water is tested daily for impurities, while the source of bottled water may be tested as little as twice per year. Some bottled water even comes from tap water that has no further processing and some undergo some additional steps of purification that may be unnecessary.

Headaches and Hangovers
Dehydration can cause headaches and may be the major cause of the headaches associated with a hangover. So drink water, not alcohol to cure that headache.

If you are nervous about the municipal water, boil and filter the water. While visiting foreign countries, bottled water may be best if you do not trust their public supply.
A study released on December 20, 2005 showed that over 260 unregulated chemicals were found in the United States drinking water, all over the country. Bottled water has the same problems. Why? Because the ground water is contaminated and chemicals cannot be removed unless it goes through a process that specifically removes that chemical. To accomplish this our technology must be able to detect and remove the chemicals. We generally do not know that there is a problem unless six legged frogs, hermaphrodite fish and other four eyed monsters start appearing. After this it takes a long time to identify the chemical responsible for this genetic anomaly. Then we have to design methods to remove them. There is no magic process that cleans water of any chemical, known or unknown.
Boiling does not remove chemicals. It only kills some living organisms. Distilled water is the only pure water but long term usage may do damage to your body by creating a mineral imbalance and it is an expensive process.

Water | Source | Processing | Additives
--- | --- | --- | ---
Municipal Water (Government supplied)
Tap (Municipal) | Surface | Purification | Chlorine, fluoride
Fluoridated | Municipal | Purification | fluoride
Filtered | Municipal | Home filter | None
Water of life | God | No | None. Pure water
Bottled Water
Tap | Municipal | No | None
Artesian | Artesian well | No | None
Well | Well | No | None
Spring | Spring | No | None
Sparkling | Any | No | carbon dioxide equal to the source
Mineral | Any | No | Natural or added inorganic minerals
Purified (Demineralized) | Any | Purification | None
Distilled | Any | Distillation | None
Sterile Water | Any | Purification | None
Sodas
Club soda | Any | No | carbon dioxide, flavor
Seltzer | Spring | No | carbon dioxide
Tonic | Any | No | carbonated water, quinine, HFCs

Bottled Water. In 2006, Americans spent $11 billion on bottled water. 25% of this water was from tap water! In addition, the bottles fill up land fills with non-biodegradable plastics that use up a lot of fuel to produce. It makes no sense economically or environmentally to use bottled water.
» The Cost of Water. Bottled water uses more energy to produce and transport. What is the annual cost for 64 ounces (8 cups) of water per day for one year (23,360 ounces)?

- Tap Water. Costs $12.50 per 7000 gallons in 2008. 33 cents per year or $0.0009/ day.
- Bottled Water ("Bulk"). Costs $4 for 288 ounces. $324 per year or $0.89/ day.
- Bottled Water ("Vending Machine"). Costs $1 for 12 ounces. $1947 per year or $5.33/ day.

Water Intoxication. Even water can be dangerous if consumed in excess. Water is excreted in the urine at the rate of 1-1½ quarts per hour. Heavy perspiration can cause a loss of 1 liter per hour (.26 gallon). If a person drinks 1.8-3 liters (0.46-0.79 gallons) in one sitting, especially if they are on a low sodium diet it can be deadly.
Bathing. Water on the outside is just as essential. Frequent handwashing and bathing will reduce the chance of getting a disease and prevents disease by removing colonies of germs from the body and teeth.
Fruit. Wash all fresh fruit and vegetables, even those that are washed and pre-packaged. Washing with water, soap or chlorine may not remove all Escherichia Coli bacteria (E. Coli).

Fresh Air
Chronic lower respiratory disease is the fourth leading cause of death. It is caused by the poor air quality in the environment. Humans need oxygen to survive. Stale air can be filled with microorganisms, smog, dust, chemicals and other irritants. Our homes and environment need to have an adequate supply of fresh moving air. Small particles can be trapped in the lungs forever and will exacerbate the respiratory system and respiratory illnesses. Asthma has increased 600% since 1980 and women have a greater risk of heart disease associated with air pollution.
We inhale about 15 lbs of air per day.
There are 4700 chemicals in tobacco smoke.

Air Quality Index
Color Code | AQI | Category
--- | --- | ---
Green | 1 - 50 | Good
Yellow | 51 - 100 | Moderate
Orange | 101 - 150 | Unhealthy for sensitive people
Red | 151 - 200 | Unhealthy for all
Purple | 201 - 300 | Very Unhealthy
Maroon | 301 - 500 | Hazardous
Air pollution is caused by ground level ozone, carbon monoxide, sulfur dioxide, oxides of nitrogen and particulates (soot and dust)

Ventilate Indoor Spaces. Go outside! Open your windows! We spend about 90% of our time indoors, 65% is at home. However, the EPA estimates that indoor air is three to seventy times more polluted than outdoor air. Other studies claim that indoor pollutants are 25 to 100 times higher than outdoor. Over 1500 hazardous chemicals can be found inside north American homes. 150 of these are linked to cancers, birth defects, allergies and psychological problems. This is because air is trapped inside, especially in energy efficient homes. Toxic chemicals also accumulate inside because of the building materials, furniture, cosmetics, air fresheners and common household cleaners.
Control Humidity. This should be between 30 to 50%. Mold grows in high humidity,
Regular Maintenance. Clean equipment, replace filters and maintain appliances. Be aware that some air cleaners may increase indoor ozone levels. Ground level ozone is a pollutant.
Use Cleaning Substitutes. One way to improve indoor air quality is to substitute natural, less toxic cleaners for the manufactured brands. Products like detergents have proteins that can pass through the skin. We have no idea what this does to our bodies and to fetus in pregnant women.

Household Cleaners |
Natural Cleaner Substitutes
Chemical | Use
--- | ---
Ammonia | Cuts grease, wax
Bleach | Mold, mildew, whitener
Borax | Deodorizer. Laundry detergent. Alternative for bleach. Roach killer
Cornstarch | Baby powder, deodorizer
Baking Soda | Deodorizer, stain remover, scour and polish
Salt | Scouring
Ketchup | Cleans copper
Lemon Juice | Whitener. Cleans stains, windows, aluminium, porcelain
Pure Soap | General cleaner, degreaser
Washing Soda | Degreaser, disinfectant, laundry detergent, water softener
White Vinegar | Whitener, shining metal, window cleaner. Removes mildew, stain, glue, grease and wax
Never mix bleach with urine, ammonia, vinegar or toilet bowl cleaner. Do not leave bleach in the toilet! Flush! Flush!
Chemical | Formula of Substitute
--- | ---
Breath Freshener | Anise, clove, thyme, spearmint, parsley, fennel, chlorophyll
Air Freshener | Baking soda. Dish of vinegar. Potpourri. Simmer cinnamon and cloves
Deodorizer | Cornstarch, baking soda
Disinfectant | ½ cup borax. 1 gallon water
Metal Cleaner | • Copper. Vinegar and salt scrub. Ketchup • Silver. Toothpaste • Pewter. Scrub with olive oil and fine steel wool. • Chrome. Baking soda or apple cider vinegar. • Brass. Worcestershire sauce
Floor Cleaner | ½ cup vinegar. 1 gallon water
General Cleaner | Baking soda and water paste. • 3 TBSP washing soda or liquid soap, vinegar in 1 quart of water
Furniture Polish | Olive oil. Lemon juice and olive oil
Laundry Detergent | • Washing soda • ¼ cup Detergent and ¼ cup baking soda • 5 cups soap flakes, 7 cups borax. (½ cup per load) + Add 3.5 cups washing soda for hard water
Fabric Softener | Cotton and Wool. 2 cups vinegar in rinse water
Paint remover | Vegetable oil for hands
Insecticide | • Roach. Borax. Spread behind appliances • Ants. Cream of tartar, chili powder, paprika | Borax is poisonous to pets. Ammonia is poisonous.
Window Cleaner | ½ cup ammonia. ½ cup vinegar. 2 TBS cornstarch. 1 gallon water
Drain Opener | ½ cup Baking soda, ¼ cup salt, 1 TBSP cream of tartar, boiling water
Stain Remover | Paste of washing soap and water, club soda, lemon juice and hot water
Spot Remover | Blot excess liquid. Rub with cold water or club soda. Apply solution. • Deodorant stain. White vinegar • Wine or Coffee. Club soda • Coffee or Tea. Salt and vinegar or baking soda. • Blood. Fels Naptha soap and cold water. • Ink on White. Cream of tartar and lemon juice paste for an hour. Curry stains take several days. • Grease. Baking soda • Winter Salt Residue. 1 cup vinegar, 1 cup water
Carpet Cleaner | Soap cleaners. Treat stains. Sprinkle cornstarch before vacuuming
Mold Remover | 1 cup bleach, 1 cup water

Sunshine
Ten to fifteen minutes of sunshine every day can actually cause the body to manufacture our daily supply of vitamin D. Sunshine also acts as an agent that will kill bacteria and other microorganisms and it has a positive effect on our mental attitude and may reduce depression. Studies have found that those who live in cities with persistent rainfall and gloomy days, suffer from more depression. However sunlight increases endorphins which makes us feel good so it can be addictive making us crave more exposure. But excessive sunlight can cause sun burns and skin cancer.
Skin Cancer
There is no such thing as a "safe tan". The tan color means that the body is protecting itself from damage which is being caused by ultraviolet light (UV). Five or more sun burns double the risk of cancer. Skin cancer is the most common, with over one million diagnosed every year.
There are three types of skin cancer, basal cell, squamous cell and melanoma. Melanoma accounts for 4% of skin cancers but it is the deadliest. People of light skin color are more easily sunburned but dark skin people tend to get melanoma more easily. The false sense of protection from the melanin in their skin probably causes them to get more exposure and more damage and they seek help too late.
Sun Protection Factor (SPF)
To reduce the risk of cancer protect yourself with wide hats and other barriers which shade the body. Thirty minutes before going outside, apply one ounce of a broad spectrum protection sun screen of SPF 15 or higher which blocks both UVA and UVB light. Use a minimum of SPF 30 if you plan to stay in the sun. Reapply every two hours or every eighty minutes or more if you are sweating or in water. Wait 20 minutes before going out into the sun.
Most sun screens only block UVB light leaving you exposed to UVA light.
On cloudy days, ultraviolet light still penetrates very easily.
Watermelon helps to protect the skin against sunburn.

Total Calories Burned in Ten Minutes
Exercise | Speed or Intensity | 123 Lbs (56 kg) | 170 Lbs (77 kg)
--- | --- | --- | ---
Mph | Kph
Brisk Walking | 4 | 6.4 | 44 | 61
Stairs | - | 150 | 202
Jogging | 6.5 | 10.5 | 109 | 153
Cycling | 5.5 | 8.9 | 36 | 49
10 | 16 | 56 | 74
Swimming | Breast stroke | 91 | 125
Jump Rope | Slow | 82 | 116
Dance Exercise | Low Impact | 80 | 105
High Impact | 94 | 124
Weight Training | Muscular strength | 44 | 60
Sitting, sleeping | - | 12 | 15
You should consult a physician if your weight loss exceeds three pounds per week

Exercise
Exercise promotes the manufacture of muscle tissue instead of fat tissue from excess carbohydrates. Exercise reduces fat, builds and strengthens muscles and bones. The best exercise is a brisk walk in the fresh air and sunshine of the outdoors. Jogging and more strenuous exercise may promote injuries.
If you are sedentary, try exercising by fidgeting, tensing and flexing muscles, shaking your legs and moving as often as possible.
Exercise raises good cholesterol and lowers the incidence of dementia and heart disease and helps memory in the hippocampus.
Brisk walking for 150 minutes per week lowers the risk of stroke, heart disease and dementia dramatically.

Temperance and Abstinence
You can have too much of a good thing. Abstinence or temperance involves moderation in all things. An excess of anything good may eventually be just as harmful as an excess of the bad. Do not over indulge yourself in food, drink, exposure to the sun, work, exercise, fun or rest. Temperance is the antidote to addictive behavior.
A healthy lifestyle involves the wisdom of balancing all aspects of our lives.

Rest
The normal human being needs eight hours of sleep each day. Rest allows the body to relieve stress, repair itself, build new tissues, generate new brain cells and consolidate memory.
Rest may also include fasting, which rests the digestive system. Regular breaks rest the mental system and actually improves creativity. Vacations are meant to rest most of our systems. If you cannot afford a vacation, then plan a day out at a state park or stay home and read a comedy book. Our three dimensions need rest from work.

- Physical. Sleep, fasting, vacation, relaxation are all forms of rest for the body.
  Fasting two days before chemotherapy apparently helps the drugs to do less damage to healthy cells and more damage to cancer cells.
- Mental. Sleep, meditation, quiet and peace rests the mind. Turn off the television and the iPod.
- Spiritual. Sabbath and prayer are our times of spiritual rest. God created the Sabbath to give us time to meet Him and renew our relationship with Him.

Insomnia. If you are having problems sleeping, milk is recommended. However, I accidentally discovered several foods that put me to sleep immediately. I am still trying to find out what is in them.

- Lettuce. There is a variety of lettuce with the red, curly edges that will make me sleep. Also any variety of pepper appears to do the same.
- Tryptophan and serotonin may be the chemicals that cause sleep.
- Magnesium. My lima bean, squash and sweet potato soup also put me to sleep instantly. But I believe it is much more than the magnesium content. I use boniato and yellow sweet potatos and yellow squash with the skin. White boniatos may be what causes sleep.

Phenylalanine. Again, I accidentally discovered that a brand of soy protein powder with phenylalanine made me lethargic, sleepy and relaxed my muscles making me unable to move. But this was not restful sleep. The effects began thirty minutes after ingesting the product, continued for hours and cleared my system about three days later.
I researched the contents of the natural fruit shake that I had made. The only product that was man made was the soy powder which contained phenylalanine. I researched and discovered that the naturally occuring L-Phenylalanine is supposed to do the opposite. It is converted to dopamine and tyrosine which should have kept me awake. However, the mirror image D-Phenylalanine which is produced by the manufacturing process may not be metabolized by the body. So my theory is that it fills in the receptors for L-phenylalanine and may give the illusion that it is functioning normally, but then the body cannot convert it to dopamine. So it reduces the normal dopamine level and makes me lethargic. I also discovered that manufactured phenylalanine is usually aspartame.
The implications are interesting for all manufactured nutrients. It is possible that many of these vitamins do not work. They may work to a certain point that fools scientists into thinking that they are equivalent to the natural product because whatever the scientists measure is present in the body. But it is possible that certain reactions may not be occurring. It may take years to see the results in society. An increase in the incidence of problems such as weight gain, autism, alzheimers, insomnia, asthma and cancer may be the cumulative effect of years of replacement nutrients and vitamins.
Bottled milk is not equivalent to breast milk.

Trust God
Finally, the most important principle of preserving our lives is to trust in God. While the previous seven principles may only increase our chances of having a better physical life now, trusting in God will lead to eternal life.
This leads us to another principle. The previous advice only discusses the welfare of the physical body. But we are a combination of the physical, mental and spiritual. And the same factors that are in operation for the welfare of the physical are also true for the other dimensions.

Our Total Health: Physical, Mental and Spiritual Health | Balance
--- | ---
# | Physical | Mental | Spiritual |
Death
Death |
Science and Technology | Rejects the Spiritual
Pursue Sensual Pleasures
Intellectual Persuits Only | Mental | Physical | Hedonists
--- | --- | --- | ---
| Perfect Health
| Recluse
Spiritual
| Spiritual Self Pursuit
Rejects Health | Rejects Reason, Wisdom
| Death
--- | --- | ---
Death
1 | Nutrition (Food) | Communication | Word of God
2 | Water | Wholesome activities | Holy Spirit
3 | Fresh Air | Pure thoughts | Prayer
4 | Sunshine | Creativity, light | Jesus
5 | Exercise | Education, study | Faith
6 | Rest | Forgive and forget | Sabbath
7 | Abstinence | Avoid vengeance | Fasting
8 | Trust God | Worship, bible study | Belief, love

Proper maintenance of the physical will promote the health of the mental. Proper maintenance of the mental will promote our spiritual well being. This is the upward ladder to total health. However, the misuse of our mental capability has led us to feed and debase the physical instead of proceeding on to the spiritual. We are devolving our spiritual capabilities with our indulgence in mental activities that only promote the violent, the sensual and the selfish promotion of our desires, to the exclusion of our other dimensions.
Mental. This includes both our intellectual capacity to understand our environment and the skills to interact socially with our environment. At the social level it is interaction with others, at the spiritual level it is interaction with God.
Spiritual. We need to know God to live. Jesus said,
Man shall not live by bread alone but by every word that proceeds from the mouth of God. (Matthew 4: 4)

Modern Food Industry
In the last days, as the planet wears out and as businesses cater to their profits, it will become more unhealthy to rely on animal products and even plants for food. The sudden increase in allergic reaction to food, may be a testimony to the bodies reaction to these "franken foods".
Plants: Genetic Engineering
Science has also affected other foods. While genetic engineering increased profitability by decreasing spoilage, it has also led to more pesticides used and to the alteration of common foods into forms of which we are not sure of the long term effects.

Attack of the Killer Tomatoes Vegetarians beware

Corn, soybean, potatoes, tomato, peanuts and fruits. Who knows what is safe. Following is a list of some products that are genetically engineered. But because labeling is not required in over 30,000 food products - let the buyer beware.

- Soy, canola and corn ingredients
- Tomato products
- Peanuts
- Potato
- Organic foods containing Lecithin are from altered soybeans
- Soy flour, tofu, soy milk, vegetarian meat substitutes, baby food
- Diet foods like protein shakes and protein bars
- Chocolate, candy bars, margarine, soy sauce, salad dressing
- Corn oil, corn sweeteners, soda, corn starch, cornmeal, cereal, chips
- Yogurt and aspirin
- Vegetarian and non-vegetarian cheeses. Rennet used in cheese including vegetable and animal rennet. Chymosin and Chymax are some of the product names.
- Processed foods using altered yeast and enzymes - bread, fruit juices, dough conditioner
- Nutrasweet
- United States grown dairy products. Genetically engineered hormones are given to cows.
- Yellow crookneck squash used in baby foods contains virus genes.

Vegetarian foods are being targeted. It is no longer safe in your kitchen.
Organic Gardening principles.

% Transgenic Crops Grown
Worldwide | United States
--- | ---
Country | 2005 | Crops | 1999 | 2002 | 2006
USA | 63% | Soy | 55% | 75% | 89%
Argentina | 21% | Cotton | 60% | 71% | 83%
Canada | 6% | Corn | 36% | 34% | 61%
Brazil, China | 4% | - | - | - | -
South Africa | 1% | - | - | - | -

Meat and Fish "Pharming"
While modern technology has increased the supply of food and the profits of corporations, it has decreased the quality. All animals and fish are affected by the toxic metals and chemicals that leak into the water supply. Fish are contaminated with high concentrations of mercury and should probably be avoided. If mercury in vaccinations seem to be a cause of autism, probably fish eaten by pregnant women is unhealthy.
Farm animals and farm raised fish are also contaminated when they are fed with food that is created by a process called rendering.
Rendering :
Rendering is the method by which most animal foods are manufactured. The processing plant uses all expired and discarded animal part from meat plants, dead pets, road kill, chicken manure and hay used as ground cover, sawdust and any source of fats and protein that they can find. These animals are processed whole with any diseases and collars with any chemicals. The result is that an animal that is normally vegetarian is forced to become an omnivore and a cannibal. The recent discovery of mad cow disease in America has made the industry change the process so that animals are not forced to become cannibals. This means that cows no longer eat dead cows. But they eat dead cats, dogs, deer, squirrel, rats and chicken manure. And these animals can also carry the disease.
Cardboard Food?
China denies the report that a Chinese snack food vendor made steamed dim-sum dumplings stuffed with 60% cardboard and flavored with pork fat. Cardboard was soaked in water and a poisonous industrial caustic soda which disintegrated the cardboard and made the color look more like pork. Then pork-smell essence and pork fat were added for flavor. This is the same principle as rendering. Take any garbage and extract the filler, chemical, or nutrient and add artificial flavoring.
Genetic Engineering :
Over 51 genetically engineered foods make about 30,000 supermaket products. The first whole food item to be sold was the Flavr Savr tomato in 1994. Soybean, corn, cotton, canola, flax, rice, wheat, potatoes, tomato, sugar beet, squash, lentils, alfalfa, tobacco and brown mustard are some of the gentically engineered plants. Science has created a genetically engineered pig that produces omega-3 fatty acids. The pig has been combined with genes from a round worm. They are going to market it as a pig that is good for heart disease and cholesterol as an alternative to fish that are too high in mercury. Avoid this at all costs!
This technology is going to cause serious damage to the planet and its people one day. There is not enough testing. The genes can be transmitted to the human DNA and sometimes the same gene changes do not react the same way in different creatures. The agricultural products do not deliver what is promised. They are more about selling products and cornering the market than feeding the planet. And most techniques are designed to allow plants to tolerate more pesticide than to resist bugs. The net effect is that the company sells more pesticides and more expensive designer seeds. I would not be surprised if the rise in allergies, autism, and other sudden modern day plagues are not due to GMO and artificial supplements. Plants are modified for several reasons.

- Improved Shelf Life and Appearance. Change the speed of ripening and change the outer skin to resist penetration by pests.
- Frost and Drought Resistance. A gene from the flounder is used to resist frost.
- Pest and Disease Management. More pesticide application without harming the plant.
  - Herbicide Tolerant. Engineered to resist more externally applied pesticides. Roundup™ Ready seeds and Liberty Link™ (LL) seeds are designed to tolerate more pesticide.
  - Herbicide Production. Engineered to produce their own pesticide. The Bt technology uses a gene from the bacteria Bacillus thuringiensis to create a protein that is a pesticide.
- Production of Useful Products.
  - Nutrient Production. Increased vitamins, starch, protein and oils.
  - Pharmaceutical Products. Insulin and the Human Growth Hormone are now produced with this technology.
- Plant Breeding. Speed up growth and size. Hormones and antibiotics are also used to speed up the growth of animals. So cows have multiple techniques used to change their milk and meat.

Sample of Transgenic Foods
Food | Reason | Transgenic Agent | Effects
--- | --- | --- | ---
Tomato | Storage | Flounder, cod, virus, bacteria | Freezing damage, disease, insect
» | Flavr Savr™ Tomato | Shelf Life | Altered gene, reinserted | Lesions in the stomach
Roundup™ Ready Seeds | Bacteria | Monsanto Roundup™ herbicide tolerance
» | Canola | Pest Management: Pesticide tolerance | Bacteria | The seeds are designed to tolerate more herbicides
» | Alfalfa | Bacteria
» | Wheat | Bacteria
» | Soy | Bacteria | High infant mortality rates, underweight
Soybean | Petunia, bacteria, Brazil nut | Liver and pancreas. High infant mortality
Corn | Pests | Wheat, firefly, bacteria | Insect damage, marker gene, herbicide Smaller kidneys, higher blood cell count
» | BT Corn | Pest Management: Pesticide production | Bacillus thuringiensis (Bt) | Bt genes kill monarch butterflies
» | StarLink™ Corn | Bt gene manufactures Cry9C insecticide | Approved for animal feed, it contaminated human food
» | YieldGard™ Corn | Cry3Bb1 insecticidal protein | Resists European corn borer
» | Mon 863 Corn | Bacteria | Protects against corn rootworm
BT Cotton | Bacillus thuringiensis | Bt genes kill monarch butterflies
Potato | Pest management | Chicken, giant silk moth, virus | Disease resistance
Bacteria | Herbicide tolerance
Shelf life | Greater waxmoth, cod | Limit bruising damage
» | Russet Burbank Potato | Nutrient | Bacteria gene | Increase starch content
» | NewLeaf™ Potato | Pest Management: Pesticide production | Bt gene in the Russet Burbank Potato | Resists Colorado potato beetle with the Cry III (A) protein
» | NewLeaf Potato Plus | Bt gene and Cry III (A) protein | Resists potato leaf roll virus and Colorado potato beetle
» | NewLeaf Potato Y | Shepody and Russet Burbank. CryIIIA, PVY-O, NPTII enzyme | Resists potato virus Y and Colorado potato beetle
Rice | Nutrition, pests | Bean, pea. bacteria | New protein, Insect damage
» | Golden Rice | Nutrient Production | Daffodil, pea, bacteria, virus | Produces higher levels of Beta-carotene and iron
» | Liberty Link Rice | Pests | Bacteria | Tolerates herbicide glufosinate
Fruit, Nuts, Other Vegetables and Animals | -
» | SunUp™ papaya | Disease | Coat protein gene of PRSV virus | Papaya ringspot virus (PRSV) resistance
» | Rainbow papaya | Disease
» | Cantaloupe, cucumber, squash | Resist disease | Virus | Resist disease
» | Walnut, apple | Insect damage | Bacteria | Resist disease
» | Sunflower | Nutrition | Brazil nut | Protein
» | Wheat | Disease | Fungus | Resists fusarium fungus
» | ? Peas | - | - | Lung damage
» | Catfish | Breeding | Trout, virus | Fast growth
» | Cows and Milk | Breeding | Bovine Growth Hormone (BGH) | Increased hormones, Casein allergies
» | Pig | Nutrition | Roundworm | Omega-3 fatty acids
Biopharming Crops | Drug production | Barley, rice, tobacco, corn, potato, sugar cane, banana | They produce insulin, and vaccines for Hepatitis B, cholera and diarrhea
GMO technology may be responsible for increasing allergies to casein in milk, rennet in cheese, gluten in wheat, shellfish, rice, soy, peanuts and other tree nuts.

Between 1994-2004 there was a doubling of food related illnesses that corresponded to the introduction of genetically engineered foods. The science is based on faulty assumptions and the products are not adequately tested. The assumption used to be that each gene performed one function so that changing a gene should only affect one function. However, there are two problems with this assumption.

- Multiple Changes. The "gene gun" techniques indiscriminately fire substances at every gene, potentially modifying all genes.
- Multiple Functions. The human genome project had a surprising finding. Humans had ony 30,000 genes, far fewer than the estimated 100,000 genes. This means that genes have multiple functions. So that modifying a single gene could have several consequences that may not be immediately apparent.
  In 2000, Starlink™ corn approved for animal use went into the human food supply and many people had severe allergies.

The Great Flood of Noah (A Genetic Cesspool). The last time the planet had a large exchange of foreign genes among the species and lower biodiversity was after the flood. The effect was immediately seen in the next generation. The average age dropped from 700 to 70 years and apparently the average height was cut to less than one half from fifteen feet to under six feet.

- Omnivore. They were no longer vegetarians. All people and animals became omnivores. For the first time, the genes of other animals could be inserted into the genes of another. It must have caused permanent changes because a purely vegetarian lifestyle does not restore the type of longevity seen before the flood.
- Clean Animals. God promised the Jews that they would not have the diseases of the rest of the world if they followed His laws. The dietary laws restricted them to eating vegetarian animals. Carnivores would contaminate their genes because they themselves have been contaminated by other animal genes.
- Biodiversity. All plant life was destroyed. It took a while for some species to recover. Before the recovery the diet included less plant material and after the recovery many species were lost and the knowledge to use them was gone. Ancient Chinese myth seemed to suggest that someone had to teach them which plants could be used for food and how they could be used.
- Radiation. The canopy above the clouds had changed permanently. Now rain started to fall. Perhaps there was now more radiation from outerspace. Radiation damages genes.

Autism. Autism seems to be a brain dysfunction caused by nervous system impairment. Autistic people show an increased sensitivity to inhaled substances, chemicals, and food additives, especially casein and gluten. In 1943 when autism was defined, the incidence was 1 to 15 in every 10,000. Then for years it was 1 in every 2000. After the 1990's the incidence was 12 in 2000 or 1 in 150. Some of this is due to including less severe symptoms but a correlation can be seen with the introduction of pesticides and GMO crops and probably high sugar. Males are affected four times more often than females. For some reason the male sperm or the "Y" chromasome seems to be more at risk than the female egg. Pregnant women who eat a lot of meat have sons with decreased fertility. So a technology designed to attack the fertility of plants may also attack the fertility of humans.

Cloning :
On December 28, 2006 the United States Department of the Food and Drug Administration (FDA) announced that it recommends use of cloned animals for human consumption. This is only after examining documents from four years of study and no human trials. The recommendations will probably go in effect in ninety days and the milk and meat may not reflect the source of the food.
When they tell you that cloned animals "are the same" and there are no effects remember that for forty years they did their human trials for hormone replacement therapy on women until they discovered that it had a very profound effect on breast cancer. Back then, they probably used the same arguments, "it is the same chemical, there should be no effects".
Drugging :
Animals and fish are given hormones to fight off diseases exacerbated by their living conditions and to fatten them before the sale. These hormones and antibiotics end up in the milk, cheese, dairy products and meats and is responsible for some hormone related changes in children and the emergence of antibiotic resistant bacteria.
Farmers accidentally discovered that fish who were fed antibiotics grew faster and were fatter. This could increase profitability and so animal drugging was born, without any extended scientific studies on the effects on humans. So the public became the guinea pigs.
Recombinant Bovine Growth Hormone (rBGH). A genetically engineered version of a natural cow hormone approved for use in 1993. It increases milk production by 10-15%. The old dairy cows are used for 40% of our hamburgers. There were no long term studies on the effects before it was approved. BGH is unhealthy for cows and unhealthy for humans.

Label Facts
» Amounts. A product can have a 20% variance from the label and still be legal. » 0. Amount listed as 0g could actually contain amounts less than 1g. » No. This actually means none.
Therefore, if a cookie or cracker is listed as 0g fat and it actually contains 0.25g, you could be eating one gram with every four crackers.

Grocery: Labeling
As certain labels become more profitable, businesses pressure regulators to change the definition and lower the standards to include more products. And, as globalization expands intentional lack of labelling is used to obscure the country or point of origin of the produce and the GMO content. In 2006, we see that the government is changing the rules so that businesses do not have to list products that may be harmful.
Eternal vigilance is required. We see that business interests will capitalize on what we believe to change what we consume by simply changing the meaning and information on our labels. So we end up consuming that which we have tried to avoid.
Country of Origin:
This information is being removed from labels and in some cases, ingredients used to manufacture a product may come from so many sources that it may be impossible to identify origin. In addition, if labelling is required, businessmen may complete their manufacturing process in a favorable country and disguise the true origin of the product by manufacturing in several countries. This is how the garment industry undermines rules and quotas. Right now, point of origin may indicate certain information:

- Transgenic Food. United States, Argentina, Canada, China and Brazil are currently the biggest users of GMO seeds.
- Pharm Animals. 98% of Atlantic salmon is raised on fish farms. Most milk products are from animals fed with antibiotics and other pharmaceuticals. Most fish from China is from fish farms.
- Lower Quality and Standards. If a country is known for cutting corners, breaking rules and poor standards then consumers might want to avoid their products. "Made in China" is now a label that means poor quality.
- Disease. When a disease outbreak occurs one wants to know where the product originated. If a country consistently violates or uses certain unacceptable standards for food processing, then the consumer has a right to know this.
  Often, manufacturers will combine meat or vegetables from many sources in a single batch making point of origin hard to trace.

Hydrogenated : This is another name for transfats.
"Transfat free" label is allowed for foods with still have 0.5g per serving.
Whole Grain : Grains with all three parts (bran, germ and kernel). But we will learn that some manufactureres remove some of the bran and germ because they are expensive. This leaves a product with all three parts, but not in their original quantities.
"100% natural whole grain Quaker quality rolled oats". We know what "100% whole grain" is supposed to mean, but what does "Quaker quality" mean? When I compared the taste to other whole grain rolled oats, the others had a nuttier taste, indicating that they probably had more bran. So this product might claim it is "whole grain" because it has some percentage of the bran and germ remaining. Go and find out.

Hidden Sugars
Look for the names on the label. Label. Sugar, sucrose, fructose, HFC, corn syrup, carbohydrates, dextrose, maltose, lactose. Sugar can appear under many names and with several names on one label.

Refined Grain : They have the bran and germ removed. These have most of the vitamins and minerals. The labels on refined products can be very misleading because there ar no legal standards.

- Multi-Grain : A food product with at least three different types of grain, none of these have to be "whole" grains.
- Made with Whole Grain : Sometimes only a token amount of whole grain is used and the majority is refined grain. Cracked wheat, made with whole grain, 100% wheat, made with whole wheat, multi-grain, oat bran, oatmeal, pumpernickel, rye (breads), seven-bran, 12-bran, seven-grain, nine-grain, stoned wheat, wheat, wheatberry, whole bran.
  e.g. 100% wheat could be refined wheat with molasses added to give it a brown color.
  You must check the label to see what is listed first. If the first ingredient is a whole grain, then the majority is whole grain. But 49% could still be refined.
  For whole grain check for the first item being "brown rice", "wild rice", "oatmeal", "whole grain corn", "whole oats", "whole rye", "whole wheat", "bulgur", "graham flour".

Natural : This now has no meaning. "Natural" could include any chemical that can be found in nature, but made in the lab.
The term "natural" used for food additives could come from any source: plant, animal or mining. Such substances may be processed and they have less oversight than artificial products.
Light, Lite : Manufacturers want to leave the impression that this means low calorie, clean or pure, and high quality. It actually means nothing. Most of the time it means the worst quality. It might mean less of what you expect, or just refers to the clear color. Lite olive oil is the worst grade but it gives the impression of being pure. Lite grain might mean less of the grain. Lite soda might refer only to the color.
Organic : Organic used to mean "produced the traditional way without chemical pesticides, chemical fertilizer, growth hormones or drugging animals". And it should mean grown without genetically modified products.
For animals it used to mean grass-fed and free range. Now "organic" animals may mean a few hours outdoors. Manufacturers are trying to expand the definition to include foreign or synthetic ingredients in processed foods. 46 are now allowed by the National Organic Standards Board who used to try to keep our products pure. A recent law has limited the power of this board so that it may allow Organic convenience foods or Organic processed foods. In 2007, a change in the rules allowed about 40% more milk producers to be classified as organic. What have they allowed in? New rules allow non-organic feed, antibiotics, and pesticides with unknown ingredients. For cows organic means they must have "access to pasture and derive some of their nutrition from it". The label "100% Organic" may be the only label with some meaning and they will tamper with that meaning also.
Fish: "Fresh Atlantic Salmon". The label means nothing. Farm raised, frozen salmon can legally have this label.
No Genetically Modified Organism (Non-GMO) :
The food product was not made with products made by genetic engineering. For now, labeling does not have to say that the food contains such products. Business men fear that you would not buy their products. The law even prevented people who had true organic products from stating that fact on labels. Because of this, consumers are getting GMO products from several direct and indirect sources. Also, the environment is being contaminated by the spread of this genetic pollution.

The GMO and Transgenic Food Chain
Direct Contamination and Consumption | Indirect Contamination and Consumption
--- | ---
Natural Feed |  | Natural Animals | Natural genes | Milk, Meat | All organic products, no drugs or pesticides
Natural Seed |  | Natural Plants | Natural genes | Fruit
Natural Seed |  | Kosher Animals | Natural genes | Kosher animals
GMO Seed |  | GMO genes | Unclean Kosher animals
Rendered Feed |  | Unclean food | Unclean Kosher animals?
| Natural Animals | Foreign genes | Milk and Meat | Prions. Diseased. No kosher animals
GMO Drugs |  | Hormones, antibiotics | Rennet | Cheese
GMO Feed |  | GMO genes | Caesin | Milk products
All feed, drugs |  | GMO Animals Cloned Animals | GMO genes | All products are genetically contaminated
GMO Seeds |  | Natural Plants | GMO seeds drift into other fields and contaminate them or mutate the plants
| GMO Plants | Fruit, vegetables | Oils, juices | Lecithin | Prepared Foods
| Bees | GMO genes | Honey | Bees pollinate and contaminate other plants
More Pesticides |  | Insects | Poison | Mutation | More applied or internal pesticides kill beneficial insects or create more resistant weeds
| Weeds | Poison | Resistance

Farm animals and their products are contaminated from many sources: GMO feed, rendered feed, pesticides in their feed, antibiotics and drugs and now GMO genes and cloning.
Genetic Pollution in 2006. Over 66% of American corn and soybeans are GMO. China is switching to GMO. Iraq has been forced to buy GMO and stop farming with natural seeds. Canada is almost 100% GMO. The USA used aid to force GM foods on poor countries and uses the threat of sanctions to force countries to buy GM foods and to stop them from labelling the foods or putting regulations on them. The World Trade Organization and America forced Europe to accept GMO foods.
Contrary to all the promises and claims of transgenic plants, they are a disaster that is happening and waiting to happen.

The Mystery of the Disappearing Bees
In January 2007, farmers in 27 states across the United States, Brazil, Canada, and Europe reported the disappearance of up to 90% of their bees. Overall 25% of the total bee population. It is called Colony Collapse Disorder. No carcasses were found. The bees simply vanished. The same thing happened in Spain the previous year. Spain happened to be the only EU country that did transgenic farming. In 2004, France and other European countries reported that bees were being killed by pesticides that coated the seeds. Bees are an important link in the food chain. They pollinate flowers and cause fruit to grow for 30% of our food supply. Is the cause from transgenic genes or GMO technology? Organic bee keepers are not reporting a colony collapse. Bees are subjected to pesticides in the hives, fed antibiotics and fed man made pollen substitute (white refined sugar and soy protein).
"If the bee disappeared off the surface of the globe then man would only have four years of life left. No more bees, no more pollination, no more plants, no more animals, no more man." (Albert Einstein)

- Environment. They do not benefit to the environment. They contaminate other plants and use more pesticides that kill everything, even beneficial bees. Their structure is designed to survive with more pesticides. The result is that the industry sells more pesticides and more expensive seeds.
- Cost. Seeds are more expensive, by at least 400% and they have to be bought every year. Normally, farmers can save their seeds but they cannot save GMO seeds.
- Yield. It gives no higher yield than conventional seeds. In some cases it made lower yield crops and crops that were more sensitive to drought. Drought is spreading across the planet because of global warming. In the 1980's one scientist, Vandana Shiva, was told by a manufacturer:

  > "To us it does not matter if the crops do well or not, they will always come back for our seeds".

- Pesticides. It increased pesticide use, not decreased as promised.
- Safety. They are untested. The blind insertion of alien genes in a plant or animal can cause it to be inserted anywhere. This can alter the gene that was previously there. The same gene can have a different effect from one species to another.
  Human growth genes in mice caused a larger mouse, but it produces a disaster in the pig. The pig was cross-eyed, looked emaciated with rolls of skin, could not stand up and had a host of problems. Other animals had a grotesque appearance.
- They contaminate the environment and our bodies, because we are forced to buy unlabelled products.
- Unfulfilled promises. In 2002, a disastrous Monsanto GMO cotton crop in India ruined farmers. In 2001 the same thing happened in Indonesia. Diseases and insect ridden plants caused farmers to use more expensive pesticides. The promise of a plant with its own built in pesticide never materialized. Bigger harvest was a joke. The seeds were 400% more, and farmers went into debt to produce the crop and were wiped out.

Enriched, Fortified, Restored :
The natural nutrients have been removed by the manufacturing process and artificial nutrients have been added back in. The problem is that they have not added back the unknown nutrients and the artificial nutrients may not be equivalent to the natural chemical. For example, the vitamin E pills that were being sold were recently discovered to be the wrong type. Natural vitamin E and manufactured Vitamin E were stereoisomers. They both reacted the same in chemical tests but reacted differently in the body because they were mirror images of each other and the body could only use the natural type.
Products used to be fortified with Vitamin A, until it was discovered that Vitamin A can be toxic.

- Enriched. Some nutrients replaced, but may not be at the original levels.
- Fortified. Nutrients added back to greater levels or to levels that were not in the original.
- Restored. Nutrients added back to originial levels.

Kosher and Kashrus (Kashrut):
The body of laws dealing with forbidden foods and how foods must be prepared and eaten. Kosher (permitted) food is selected and prepared according to all Jewish dietary regulations. This means that the meat is from clean animals, has been drained of blood and that meat and dairy are not mixed in the product. Additional kashrut rules apply to the handling of food.

- Forbidden Animals. Certain animals, their milk and eggs cannot be eaten.
  - Animals. Eat those with cloven hooves and chews its cud. Leviticus 11:3; Deuteronomy 14:6.
  - Fish. Eat those with both fins and scales. Leviticus 11:9; Deuteronomy 14:9
  - Birds. The rules are not as clear. There is a list of forbidden birds that seem to eliminate scavengers as food. Leviticus 11:13-19; Deuteronomy 14:11-18
  - Insects. The rules are not as clear. Leviticus 11:22
- Grape Products. Juice, pulp and skin. The restrictions on grape products derive from the laws against using products of idolatry because wine was commonly used in the Pagan rituals.
- Separation of Meat and Dairy. Exodus 23:19; 34:26; Deuteronomy 14:21
  Pareve ("Parev" or "Parve"). Non-dairy or neutral kosher foods. These can be eaten with either meat or dairy. The prohibition does not apply to fish.
  Utensils. The prohibition to separate meat and dairy extends to the utensils used for these foods. There must be separate utensils for meat and dairy. There must also be a waiting period between eating meat and dairy. Opinions vary between three to six hours.
- Slaughtering Method. The animals must be killed in a certain way. It must be without disease or did not die of natural causes or killed by another animal. Numbers 11:22; Deuteronomy 12:21; 14:21
- Blood and Fat. Blood and fat that covers the internal organs is not to be eaten. (Leviticus 7:26-27; 17:10-14) Blood cannot be consumed and must be drained from the animal. Residual blood must be removed by soaking, salting or broiling within 72 hours of killing.
- Nerves. The sciatic nerve and its blood vessels in the hind quarters are not eaten.
- Fruit and Vegetables. They must have all non-kosher insects removed.

Kashrus Certification Organizations
Symbol | Organization
--- | ---
| OU | The Union of Orthodox Jewish Congregations
| OK | The Organized Kashrus Laboratories
| KOF-K | Kosher Supervision
| Star-K | Kosher Certification
| Star-D | National Council of Young Israel
K | This symbol is meaningless
Vegan Certification Organizations
| Partial symbol | Many vegan organizations
| Vegan.org
| American Vegetarian Association

Kosher Label and Certification:
There is no unified universal, national or state symbol for labels that indicates that the product is certified kosher. We listed five common organizations but there are many others.
Many of these symbols contain the letter "K". But according to some sources the letter "K" by itself on some products used by manufacturers is deceptive. It is not a valid kosher symbol that indicates certification by any Jewish organization. And it is sometimes placed on products that are not kosher.
So Jello™ is not kosher.
The same problem exists with vegetarian certification symbols. The letter "V" for vegan is usually part of these logos. Some of these organizations certify not only vegan products but also cruelty free, vegan products not tested on animals. Others certify vegan (no animal by products), vegetarian (Ovo-lacto) and general vegetarian products.
Kosher Certification. Jews, Muslims, Seventh Day Adventists and some vegetarians rely on the Kosher certification.
Vegetarian Certification. Seventh Day Adventists, Hindus, Jains and other vegans rely on vegetarian certification because kosher is not necessarily vegetarian.

Kosher and Genetically Modified:
The definition of Kosher is dependent on the physical characteristics. However, the assumption is that these animals are vegetarian. The animal "chews the cud" in order to process plants more efficiently. The symbolism behind the prohibition requires that the animal is basically vegetarian. The lamb is not supposed to eat feed that is full of pigs, dogs, feces or other lambs. Our modern farming practices are changing these fundamental dynamics. Can an animal be truly kosher if it eats a pig or has pig genes inserted into it? A kosher animal can be contaminated by the animal flesh food it eats, the GMO plants it eats and the GMO technology used to enhance the breed.

Not Kosher or Not Vegetarian: Hidden Pork and Meat By-Products :
However, precaution must be taken when reading grocery labels. Kosher may indicate no unclean meats but it does not certify pure vegetarian. Food color and other additives may be made from animal sources and pork and meat products may be hidden in foods under different names.

Hidden Pork and Meats
Look for the names on the label. Label. Lard, tallow, animal shortening, shortening, gelatin, animal fats, hydrolized animal protein, collagen, enzymes. Emulsifiers, stabilizers (mono and diglycerides), by-products, tween, swine pepsin, monostearates, calcium stearate, magnesium stearate, polysorbate, fatty acids. Sample Products. Gelatin, jellies, jams, candy, marshmallow.

Pork, pork by products and meat products may be hidden in your food because the names used on the label are chemical or industry names of products made from meat and you are not aware of the original source of these products.
Food products and additives may be made from sources that may be a problem for vegetarians or those on a kosher diet.
» Vitamin D. Vitamin D3 is made from lanolin which is from sheep wool fat. Vitamin D2 is a plant source if vitamin D.
» Cream of Tartar. This is a by product of wine making. So it is not kosher if the wine making was not according to kosher rules.
» Food Coloring. Some additives and food coloring may be made from animal and insect sources, crushed beetles or bird feathers that are not kosher.
» Rennet. Product used to harden cheese is usually taken from non-kosher animals.

Additives :
Certain chemical colors are approved for use in foods, drugs, cosmetics and medical devices only for appearance. Since some of these are from animal sources it is important to the vegetarian and kosher diets.

Artificial Food Color Additives
Chemical | Common Name
--- | ---
|  | Fast Green FCF | FD&C Green 3
|  | Indigotine | FD&C Blue 2
|  | Erythrosine | FD&C Red 3 (Red 14)
|  | Allura Red | FD&C Red 40 (Red 17)
|  | Brilliant Blue FCF | FD&C Blue 1 (Blue 2)
|  | Tartrazine | FD&C Yellow 5
|  | Sunset Yellow | FD&C Yellow 6
| - | Quinoline Yellow | Yellow 13
|  | Orange B | Orange B
|  | Carmoisine | Red 3
| - | Fast Red E | Red 4
| - | Ponceau 4R | Red 7
| - | Amaranth | Red 9
|  | Indigo Carmine | Blue 1
| - | Patent Blue IV | Blue 5
| - | Black PN | Black 1
| - | Chocolate Brown HT | Brown 3
| - | Green S | Green 4
| - | Canthaxanthin | Artificial version of a natural chemical
| - | Astaxanthin
These dyes may cause ADHD in children
Color Finishing. Adding color to animal feed to change the color of the food. Labels may say "added color" or "natural color" for natural dyes and "artificial color" for manufactured colors. Salmon. Canthaxanthin and Astaxanthin for a pink color. 96% of all Atlantic salmon is farmed. Rainbow Trout. Egg Yolk. Xanthophyll or Canthaxanthin. Chicken. Canthaxanthin for a yellow skin. Sausage and Frankfurters. Orange B used in the casing may be carcinogenic. Citrus. Citrus red 2. Orange to red skin Ham and Bacon. Sodium ascorbate color enhancer or carbon monoxide for pink color Labels. Carmine or Cochineal extract. From cochineal female beetles and their eggs. Shellac. Is from harvested beetle. Indicated on labels as "food glaze", "resinous glaze" or "confectioner's glaze". |
Natural Food Color Additives
Chemical | Source
--- | ---
|  | Annatto extract | bixa orellana seed
|  | Curcumin | Turmeric
|  | Turmeric | Turmeric
|  | ß-Carotene | Beet root
|  | ß APO 8 Carotenal | Citrus fruit skin, vegetable pulp
|  | Carrot | Carrot
|  | Mixed Carotenoids | Carrot, sweet potato, spinach, collard green, tomato
|  | Redfruit | Chokeberry or Aronia
|  | Paprika | Capsium annuum linne plant
|  | Paprika extract | Paprika
|  | Paprika Oleoresin | Paprika
|  | Lutein | Marigold petals
|  | Burnt Sugar | Sugar
|  | Carmel | Burnt sugar, carbohydrates
|  | Elderberry | Elderberry
|  | Anthocyanins
| Cabbage, strawberry, grape skin, blueberry, raspberry
|  | Black currant | Black currant
|  | Grape | Grape extract (enocianina)
|  | Hibiscus | Hibiscus
|  | Beet Juice | Beet
|  | Chlorophyll | Nettles, grass, alfalfa
|  | Chlorophyllin | Chlorophyll
|  | Copper chlorophyll | Nettles, grass, alfalfa, algae
|  | Spinach | Spinach
|  | Stinging nettle | Stinging nettle
|  | Carbo Medicinals | Carbon, charcoal
|  | Carmine blue | Indigofera tinctoria plant
|  | Carmine | Cochineal beetle
|  | Carminic acid | Cochineal beetle
|  | Cochineal extract | Cochineal beetle, less purified form
|  | Canthaxanthin | Mushroom, bird feather, marine invertebrate
|  | Astaxanthin | Algae, yeast, krill, shrimp
|  | Riboflavin | Orange, milk, eggs, liver, vegetables
|  | Titanium dioxide | Iron ore

Natural colors can be from plant, animals or mineral ore
Animal Food Colors. Astaxanthin, Canthaxanthin, ultramarine blue, synthetic iron oxide, dried algae meal, tagetes (aztec marigold) meal, corn endosperm oil.

Artificial Odors
Odor or Flavor | Odor Ester
--- | ---
Banana | isoamyl acetate, penthyl ethanoate
Wintergreen | methyl salicylate, methyl-2-hydroxybenzoic acid
Pineapple | ethyl butyrate, methyl butanoate
Cherry | Isobutyl acetate, benzyl butyrate
Strawberry | Isobutyl acetate, Methyl cinnamate
Raspberry | Isobutyl acetate
Peach | Linalyl butyrate, benzyl acetate, ethyl butanoate
Apple | Ethyl isovalerate, methyl butyrate, penthyl pentanoate
Orange | Nonyl caprylate, octyl acetate, octyl ethanoate
Pear | n-propyl acetate
Honey | ethyl phenylacetate
Grape | Nonyl caprylate
Cinnamon | Ethyl cinnamate
Lavender, Sage | Linalyl acetate
Fruity | Isopropyl acetate, ethyl benzoate
Rum | Propyl isobutyrate, ethyl propionate
Fingernail polish remover | ethyl acetate

Flavor is a complicated set of interaction between the 9000 taste buds and the smell.

Cheating :
To increase profits, businesses will lie. On October 2005, it was reported that Walmart was selling farm raised salmon for the more expensive and healthy "wild salmon". One manufacturer deliberately used genetically modified corn in products meant for humans even though it was only approved for animals. This type of thinking is a problem because if we do not allow these products for human consumption, we are still allowing them to enter our food chain by feeding them to the animals we eat.

Vegetarian Recipes

My Spinach Bean Soup
4 cups red kidney beans ** 1 tablespoon garlic salt 1 tablespoon cayenne or paprika 4 tablespoons olive oil 1 onion chopped 1 clove garlic 2 cups spinach 1 cup peas 1 cup carrot ** Lentil Spinach soup. 4 cups lentils, 1 cup shitake mushrooms
Soak beans overnight with seasoning. Cook for one hour until tender. Add onions, mushrooms and garlic. Turn off stove and add vegetables. Cover for 10 minutes. Makes about 6 servings
Daily Values. • Servings. 1 cup (287 calories) • Water. 346 ml (21%) • Protein. 14.1g (28%) • Carbohydrates. 35.9 (12%) • Fat. 10.13 g (17%) » Polyunsaturated Fat. 1.43 g » Monounsaturated Fat. 6.63 g • Fiber. 12.77 g (55.5%) • Cholesterol. None • Minerals. Ca(14%) P(19%) I(0) Fe(46%) Mg(35%) Zn(20%) Se(22%) Cu(43%) Mn(28%) K(28%) Na(7%) • Vitamins. Betacarotene (5760) A(0) D(730%) E(30%) K(422%) B1(36%) B2(28%) B3(12%) B5(26%) B6(24%) B7(10%) B9(41%) B12(0)
Curry Vegetable Tofu
1 block firm Tofu 4 tablespoons olive oil 4 tablespoons curry 1 tablespoon garlic powder 1 Onion, chopped 1 cup carrots 1 cup broccoli You can also add mushrooms, snow peas and other vegetables The recipe used the CaSO4 Tofu
Cut tofu in slices. Soak in spices. Brown tofu in olive oil. Add water and simmer. Turn off heat. Add vegetables. Cover 10 minutes. Makes 4 servings.
Daily Values. • Servings. 1 cup (227 calories) • Water. 114 ml (6%) • Protein. 6.675 g (13%) • Carbohydrates. 14.95 g (5%) • Fat. 16.98 g (26%) » Polyunsaturated Fat. 3.04 g » Monounsaturated Fat. 10.74 g • Fiber. 5.56 g (22%) • Cholesterol. None • Minerals. Ca(31%) P(18%) Fe(21%) Mg(15%) Zn(9%) Se(13%) Cu(14%) Mn(15%) K(15%) Na(9%) • Vitamins. Betacarotene (108%) A(0) D(0%) E(%) K(105%) C(47%) B1(27%) B2(11%) B3(6%) B5(8%) B6(22%) B7(6%) B9(12%) B12(0)
Meatless Meat Balls
2 cups bread crumbs 2 cups cheddar cheese (grind) 1 cup pecans (finely grind) 1 cup walnuts (finely grind) 2 large onions (grind) Garlic powder 6 teaspoons dried parsley 6 beaten eggs 4 tablespoons olive oil 1 cup stewed tomatoes or sauce
Combine all the above. Make into balls. Brown in frying pan; then place in casserole. Add diluted tomato sauce. Cover and bake approximately 45 minutes at 350ºF. Makes about 80 meatballs.
Daily Values. • Servings. 4 Balls (174 calories) • Protein. 8.493 g (17%) • Water. 34 g • Carbohydrates. 9.69 g (3%) • Fat. 16.79 g (28%) » Polyunsaturated Fat. 4.13 g » Monounsaturated Fat. 7.38 g • Fiber. 1.917 g (8.3%) • Cholesterol. 75.5 g (32%) • Minerals. Ca (12%) P (11%) Fe (7%) Mg (9%) Zn (11.5%) Se (15%) Cu (11.6%) Mn (13%) K (4%) Na (18.6%) • Vitamins. Betacarotene (18.2) A(8%) D(14%) E(8%) K(4.5%) C(2%) B1(12%) B2(14%) B3(1%) B5(8.7%) B6(6.86%) B9(2.5%) B12(4.4%)
Add nutritional yeast to give a salty taste, and increase the amount of vitamin B12 and the rest of the B vitamins

Pepper Pot Soup
2 cups dry lima beans (1 Lb) 10 cups water 10 oz (283 g) fresh spinach, chopped 10 oz (283 g) fresh kale, chopped 1 large, onion diced finely 6 cloves garlic 1 hot pepper (chili or scotch bonnet) 6 stalks scallion 4 TBSP Olive oil 4 TBSP fresh parsley 2 TBSP thyme 4 TBSP Old Bay Seasoning 2 TBSP Garlic salt 1 TBSP Salt 1 TBSP cayenne pepper 1 can coconut milk (16 oz) 1 cup corn 1 cup peas 1 cup sliced carrots
Soak beans overnight. Boil until soft then puree in blender. Add all dry seasonings and olive oil. Grind spinach, garlic, onion and scallion, kale in water until fine. Add to beans and boil. Add coconut milk and boil 10 minutes. Turn off stove. Add corn, peas and carrots. Makes 12 servings (1.5 cups).
Daily Values. • Servings. 1.5 cups (280 calories) • Water. 455 ml (24%) • Protein. 12.75 g (25.5%) • Carbohydrates. 38.05 g (12.6 %) • Fat. 10.3 g (15.8%) » Polyunsaturated Fat. 1.12 g » Monounsaturated Fat. 3.7 g • Fiber. 12.65 g (50%) • Cholesterol. None • Minerals. Ca(21%) P(27.7%) Fe(39.9%) Mg(34.5%) Zn(15%) Se(15%) Cu(%) Mn(%) K(%) Na(%) • Vitamins. Betacarotene (416%) A(0) D(0%) E(17.4%) K(1581%) C(113%) B1(33.5%) B2(22%) B3(12.5%) B5(12%) B6(33%) B7(2.2%) B9(28%) B12(0)
Cream of Spinach and Broccoli
2 cups dry lima beans (1 Lb) 8 cups water 6 cups broccoli with stems 10 oz (283 g) Spinach, chopped 1 large onion diced 6 cloves garlic 1 hot pepper 2 stalks scallion 4 TBSP Olive oil 4 TBSP fresh parsley 2 TBSP thyme 4 TBSP Old Bay Seasoning 2 TBSP Garlic salt 1 TBSP Salt 1 TBSP cayenne pepper 1 can coconut milk (16 oz) 4 cups whole milk 1 cup corn 1 cup peas 1 cup sliced carrots
Soak beans overnight. Boil until soft then puree in blender. Add all dry seasonings and olive oil. Grind spinach, garlic, onion and scallion, broccoli with stalks in water until fine. Add to beans and boil. Add coconut milk and boil 10 minutes. Turn off stove. Add corn, peas and carrots. Makes 12 servings (1.5 cups).
Daily Values. • Servings. 1.5 cups (320 calories) • Water. 443 ml (23%) • Protein. 14.82 g (30%) • Carbohydrates. 40.64 g (13%) • Fat. 12.8 g (20%) » Polyunsaturated Fat. 1.178 g » Monounsaturated Fat. 4.354 g • Fiber. 12.6 g (50%) • Cholesterol. 8.33 g • Minerals. Ca(25%) P(40%) Fe(33%) Mg(33%) Zn(17%) Se(20%) Cu(29%) Mn(25%) K(38%) Na(80%) • Vitamins. Betacarotene (122%) A(0) D(0%) E(%) K(%) C(113%) B1(35%) B2(35%) B3(12%) B5(25%) B6(36%) B7(8%) B9(38%) B12(15%)
Bean, Squash, Sweet Potato Soup
1 cup dry lima beans (½ Lb) 10 cups water 4 cups squash with skin (2 lbs) 1 large sweet potato, peeled 1 large onion diced 6 cloves garlic 1 hot pepper 2 stalks scallion, chopped 4 TBSP Olive oil 4 TBSP fresh parsley 2 TBSP Thyme 4 TBSP Old Bay Seasoning 2 TBSP Garlic salt 1 TBSP Salt 1 TBSP cayenne pepper 1 can coconut milk (16 oz) 1 cup corn 1 cup peas 1 cup sliced carrots Laverna's original recipe
Soak beans overnight. Wash pumpkin and remove seeds and any bruised skin. Boil beans, potato and squash with skin until soft then puree half in blender. Add all dry seasonings and olive oil. Add garlic, onion and scallion. Add coconut milk and boil 10 minutes. Turn off stove. Add corn, peas and carrots. Makes 12 servings (1.5 cups).
Daily Values. • Servings. 1.5 cups (225 calories) • Water. 365 ml (19%) • Protein. 7.06 g (14%) • Carbohydrates. 29.8 g (10%) • Fat. 9.85 g (15%) » Polyunsaturated Fat. .975 g » Monounsaturated Fat. 3.68 g • Fiber. 8.77 g (35%) • Cholesterol. None • Minerals. Ca(9%) P(17%) Fe(23%) Mg(18%) Zn(8%) Se(10%) Mo(79%) Cu(20%) Mn(20%) K(27%) Na(65%) • Vitamins. Betacarotene (178%) A(21) D(0%) E(8%) K(39%) C(42%) B1(22%) B2(14%) B3(9%) B5(12%) B6(27%) B7(5%) B9(13%) B12(0)

Potato Salad
6 medium potatoes 1 cup steamed green peas 1 cup steamed corn ½ cup carrots, chopped ½ onion, diced ¼ cup whole milk 4 tablespoons olive oil 1 tablespoon garlic salt 1 tablespoon cayenne pepper
Boil potatoes with salt. Drain. Cut potato into cubes. Add vegetables, milk, oil and spices. Mix ingredients without mashing potato. Makes 6 servings.
Daily Values. • Servings. 1 (383 calories) • Water. 209 ml • Protein. 8.1g (16%) • Carbohydrates. 50.24 (17%) • Fat. 17.77 g (30%) » Polyunsaturated Fat. 5.83 g » Monounsaturated Fat. 8.52 g • Fiber. 7.8 g (34%) • Cholesterol. 1.042 (34%) • Minerals. 10-20% • Vitamins. Beta carotene(63%) E(30%) K(50%) C(50%) B6(50%) B vitamins (20-30%) B9(15%) B12(3%)
Bread Pudding
1 loaf french bread (7 cups) 3-4 cups milk (1 quart) 3 eggs 2 cups sugar 2 tablespoons vanilla ¼ teaspoon nutmeg or allspice ½ teaspoon cinnamon 1 cup raisins ¼ cup walnuts
Cut or tear bread in cubes or small pieces. Boil milk with half of spices and vanilla. Soak bread in milk. Cool. Beat eggs with half of spices and vanilla. Mix eggs with bread. Bake at 350ºF for 35-45 minutes. Makes 8 servings.
Daily Values. • Servings. 1 slice (362.6 calories) • Water. 140 g • Protein. 11.4 g (23%) • Carbohydrates. 59.3 g (20%) • Fat. 9.57 g (16%) » Polyunsaturated Fat. 2.176 g » Monounsaturated Fat. 2.834 g • Fiber. 2.699 g (12%) • Cholesterol. 92 g (38%) • Minerals. 10-25% Se(50%) • Vitamins. B Vitamins (10-15%)
Zucchini Bread
1.5 cups white flour 1.5 cups whole wheat flour 1½ teaspoons cinnamon ¾ teaspoon nutmeg 2 teaspoons baking soda ½ teaspoon baking powder 1 cup grated zucchini (2 zucchinis) 1 cup grated carrot (2 carrots) 1 cup crushed pineapple, drained 1 grated apple 3 eggs 1½ cups sugar 1 cup olive oil 2 teaspoons vanilla 1 cup raisins 1 cup walnuts, chopped (8 oz)
Slice and grate zucchini and carrots. Drain. Beat eggs, oil, sugar and vanilla until foamy. Stir in zucchini, carrot and pineapple. Combine flour, spices and other dry ingredients. Add slowly to liquid. Add nuts and raisin. Bake at 350ºF for one hour in bread loaf pans. Makes 2 loaves (16 slices)
Servings. 1 slice (386 calories) • Protein. 8.08g (16.17%) • Fiber. 4.64g (18.6%) • Carbohydrates. 40.732 (13.6%) • Cholesterol. 39.75mg (16%) • Fat. 23.35 (35.9%) • Minerals and Vitamins. 10-25%
Add crushed almond and brazil nuts to increase vitamin E and selenium. Substitute apple sauce for some sugar.

Spinach Lasagna
8 oz whole wheat lasagna, boiled 2 cups water 6 cloves garlic, crushed l large onion diced 1 cup fresh parsley, chopped 4 cups diced tomato 4 TBSP olive oil 2 TBSP garlic salt ½ TBSP salt 10 oz spinach, chopped 8 oz Ricotta 8 oz Cottage cheese 8 oz Parmesan 16 oz Mozzarella cheese * 1 cup peppers (green, red, chili) * ½ cup zucchini, jalapeno * Optional. Diced fresh vegetables
Makes 24 servings.
Spinach Filling. Chop spinach and mix with ricotta and cottage cheese and half onion. Tomato Sauce. Chop onions and garlic. Sautee in oil. Chop parsley. Dice tomatoes and add to onions with water and salt. Cook. Layer. Cover the bottom of an 8x12 pan with strips of lasagna. • Spinach and cheese. • Ricotta cheese • Tomato sauce and peppers. • Parmesan cheese. • Spinach and cheese. Peppers • Tomato sauce. • Add layers of lasagna on top. Bake at 350ºF for 40-45 minutes. Sprinkle mozarella cheese on top and leave in oven until it melts. Cut into 4x6 rows in an 8x12 pan.
• Calories. 268 (12%) • Protein. 9.96 g (20%) • Water. 131 g • Carbohydrates. 17.8 g (6%) • Fat. 18.8 g (29%) » Polyunsaturated Fat. 3.13 g » Monounsaturated Fat. 11.28 g » Saturated Fat. 3.52 g (17%) • Fiber. 5.76 g (23%) • Cholesterol. 6.39 g (2.6%) • Minerals. Ca (41%) P (27%) Fe (24%) Mg (18%) Zn (12%) Se (19%) Cu (16%) Mn (18%) K (16%) Na (27%) • Vitamins. Betacarotene (110%) A(2%) D(0%) E(28%) K(111%) C(50%) B1(21%) B2(11%) B3(8%) B5(9%) B6(24%) B9(12%) B12(5%)

Healthy Snacks | Fruit and Nuts. 1 oz almonds 1 oz cashews 1 oz brazil nuts 1 cup raisins 1 cup figs 24 whole wheat crackers Makes 4 servings
• Calories. 440 • Protein. 8.2 g (16%) • Water. 17.8 g • Carbohydrates. 73.6 g (24.5%) • Fat. 16.4 g (27%) » Polyunsaturated Fat. 4.67 g » Monounsaturated Fat. 7.54 g » Saturated Fat. 2.9 g (14.7%) • Fiber. 9.1 g (40%) • Cholesterol. 0
• Minerals. About 25% of (Fe, Mg, P, Cu) • Vitamins. About 25% of vitamins, E, K About 10% of B vitamins. Folate (3%)
Healthy Snacks | Fruit Salad. 2 apples 1 cantaloupe 1 cup strawberries 1 cup grapes 1 cup raisins 1 cup blueberries * Makes 4 servings
• Calories. 206 *226 • Protein. 2.232 g (4%) *2.5g • Water. 185 g *215g • Carbohydrates. 53.5 g (18%) *59g • Fat. 0.623 g (1%) *.74g » Polyunsaturated. 0.217g *.27g » Monounsaturated. 0.04g *.05g » Saturated . 0.117g (.5%) *.127g • Fiber. 5.25 g (23%) *6.1g • Cholesterol. 0 * (with blueberries)
• Minerals. About 10% • Vitamins. About 10% B vitamins C(79%) E(16%) K(17% *25%)
Healthy Snacks | Vegetable Salad. 4 cups chopped lettuce 2 plum tomatoes sliced 1 cup raw spinach ½ cucumber, sliced ½ cup carrot, chopped ½ onion, sliced 1 oz brazil nuts, chopped Makes 4 servings
• Calories. 78 • Protein. 2.3 g (5%) • Water. 143 g • Carbohydrates. 7.8 g (3%) • Fat. 4.94 g (8%) » Polyunsaturated Fat. 1.6 g » Monounsaturated Fat. 1.77 g » Saturated Fat. 1.25 g (6%) • Fiber. 2.5 g (11%) • Cholesterol. 0
• Minerals. 10-15% Se(27%) • Vitamins. A(100%) K(118%) C(20%) E(10%) About 5% of B vitamins

Hiker's Snacks
Trail Mix. 1 cup M&M 1 oz almonds 1 oz cashew 1 oz brazil nuts 1 oz peanuts 1 cup raisins 24 whole wheat crackers 1 cup cheez-it, low salt 1 cup figs ½ cup craisins Makes 4 servings
• Calories. 865 • Protein. 13.75 g (27.5%) • Water. 21.7 g • Carbohydrates. 134.04 g (45%) • Fat. 35.13 g (58.6%) » Polyunsaturated Fat. 8.12 g » Monounsaturated Fat. 11.35 g » Saturated Fat. 11.8 g • Fiber. 11.8 g (59%) • Cholesterol. 9.5 g (4%)
• Minerals. About 25% of (Ca, P, Fe, Cu, Mn) Mg(50%) Se(288%) • Vitamins. About 25% (B , E, K) C(3.5%) A(2%) B7(4%) B9(8%) B12(14%)
No cook Hiker's Meal
Tortilla. 1 cup beans, crushed 1 teaspoon chili powder 2 TBSP nutritional yeast 1 whole wheat tortilla Soak beans until soft. Couscous. 1 cup spinach couscous 1 tablespoon olive oil 1 tablespoon garlic salt 1 oz chopped brazil nuts 1 oz raisins Soak couscous until soft.
No Cooking Grocery List. • Crackers, tortilla, taco. • Dried Fruit. Raisin, apple, fig • Nuts. Almond, walnut, brazil • Dehydrated Vegetables. • Chocolate Candy. (Fruit, nut) • Beans. Split pea, kidney • Grain. » Oats, grape nuts, couscous » Total™ cereal, Kashi™, granola • Dried Milk, soy powder.
Fresh Foods. • Grow bean sprouts (3-5 days) Preserves. • Cheese food, bean paste • Guava paste, jam, jelly
Super Foods | Low saturated fats. High in some nutrients
• Protein. Soy, quinoa, lentil • Carbohydrates. Grains • Monounsaturated Fat. Soy, olive oil, avocado • Polyunsaturated Fat. Walnut, soy » Omega 3. Flax, chia seed » Omega 6. Walnut, soy, olive oil • Fiber. Beans, lentil • Low Cholesterol. Bean, grain, fruit • B Vitamins. Nutritional Yeast » Folate. Asparagus, spinach • Vitamin D. Mushroom • Vitamin E. Almond, spinach, olive oil • Vitamin K. Kale, spinach, olive oil • Beta carotene. Spinach, kale • Vitamin C. Yellow bell, guava, brussels sprout • Selenium. Brazil nuts • Potassium. Raisin, fig, date,avocado • Magnesium. Spinach, soy • Calcium. Spinach, soy, kale • Iron. Spinach, swiss chard, pumpkin seed • Zinc. Oats, Rye • Chromium. Broccoli • Phosphorous. Soy, lentil, brazil nut • Iodine. Kelp • Pectin. Apple, grapefruit
• Best grain. Oats, rye, quinoa • Best nut. Almond, brazil nut • Best bean. Soy, lentil, kidney • Best vegetable. Spinach • Best fruit. Guava, red grapes, berries • Best food. Soy, spinach, oats, quinoa
I am not a nutritionist. The designation of best foods is my own opinion. This is also based on a vegetarian diet.

Sandwich | 2 slices 7 grain bread 1 soy burger 1 tablespoon olive oil ¼ cup lettuce ½ cup tomato ¼ cup onion
Fry onion and burger in oil
Calories (418). Protein (11g) Carbohydrates (46g) Fiber (8.4g)
Hot Oatmeal | 1 cup water ½ cup oats ¼ cup raisins ¼ teaspoon cinnamon Makes one serving
Boil for one minute while stirring.
Calories (417). Protein (14.5g) Carbohydrates (81.9g) Fiber (10.6g)
Cold Cereal | 1 cup soy milk 1 cup Total™ cereal ½ apple ¼ teaspoon cinnamon Makes one serving
No cooking required
Calories (316). Protein (14.9g) Carbohydrates (47.2g) Fiber (10.2g)

Sample Menu | 8 glasses of water 1 cup soy milk 1 cup Total cereal 1/2 cup raisins 1 oz brazil nuts 2 cups spinach bean soup
Low fat, carbohydrates and calories. 100% or more of all nutrients and essential fatty acids except B12 (50%)
• Calories. 1333 (61%) • Protein. 49.7 g (100%) • Water. 2816 g • Carbohydrates. 184.8 g (61%) • Fat. 46 g (71%) » Polyunsaturated Fat. 10.7 g » Monounsaturated Fat. 21.2 g » Saturated Fat. 7.983 g (38%) • Fiber. 38 g (152%) • Cholesterol. 0 g (0%)
• Minerals. Ca (219%) P (129%) Fe (187%) Mg (123%) Zn (210%) Se (1011%) Cu (123%) Mn (83%) K (2509) Na (571) • Vitamins. Betacarotene (443%) A(13%) D(127%) E(142%) K(654%) C(193%) B1(218%) B2(178%) B3(182%) B5(158%) B6(196%) B9(217%) B12(53%)

Unleavened Bread Recipe (Matzah)
It is bread made from grain and water dough without fermentation. All ingredients are watched after cutting and protected from heat and moisture prior to baking because it is believed that fermentation will begin within 18 minutes of such exposure.
A truly kosher unleavened bread that is used for the seder is made from whole wheat grain, fresh cold spring water (not bottled) prepared within 18 minuted, perforated and baked at very high temperatures 600-800F for 2 to 3 minutes.

Seder Unleavened Bread
Kosher Matzah | 1 cup whole wheat flour 1/2 cup cool spring water • Mix and knead. • Roll out to 1/8 inch thick. • Bake at 600 ºF, 2 minutes
Seder quality Matzah is made within 18 minutes and baked for 2-3 minutes at 600-800 ºF
Unleavened Bread With Oil
| 1 cup whole wheat flour 1/2 cup cool water 2 tablespoons extra virgin olive oil • Mix and knead for five minutes. • Roll out until about 1/8 inch thick. • Bake 350 ºF oven for 20 minutes.
Oil makes its soft and no oil makes it hard like crackers

Unleavened Bread With Salt
| 4 cups unbleached flour 1 tsp salt 1 1/2 cup water 2 Tbsp olive oil (optional) • Combine the flour and salt. • Add enough water slowly. • Knead dough 10 minutes. • Bake at 500 ºF for 5 minutes
| Oil and salt were added to the meal offering, but apparently the bread made for seder had neither.

• Flour. Use kosher Shemurah flour, whole wheat flour or unbleached flour.
• Shape. Roll dough out flat to 1/8 inch thick. Cut or mark in 1 to 1/2" squares.
• Piercing. Pierce the dough with a fork in long rows.
Grape Juice. For your next seder or communion try making your grape juice individually by squeezing the grape into the glass. You will be representing what happened to Christ as our sins squeezed the blood out of Him in Gethsemane.
Holes In The Dough. As your prick the holes into the dough remember that it represents that our sins pierced Him.
Unleavened bread prepared in a rich manner or made with other ingredients are good enough for the seven day feast but not for the seder.

Rich Unleavened Bread (Milk)
3 oz cream cheese 7 Tbsp butter 2 cups + 2 Tbsp flour 1/4 tsp salt 1/2 cup milk • Soften cream cheese and butter. Mix • Mix in 1/2 flour with all the salt. • Blend other flour, alternate with milk. • Chill 1/2 hour or refrigerate overnight. • Make loaf 2 1/2 x 5 x 1/4 inch thick • Pierce top with a fork. • Bake at 400 ºF for 15 minutes.
Rich Unleavened Bread
1 cup whole wheat flour 3/4 cup unbleached white flour 1/2 tsp soda 1 1/2 Tbsp oil 2 1/2 Tbsp honey 1 1/2 cup water • Mix the dry ingredients. • Mix in other ingredients • Bake at 350 ºF for about 12 minutes.
Rich Unleavened Bread (Eggs)
3 cups flour 1 tsp salt 2 Tbsp oil or butter 3 large eggs 1/2 cup water or milk • Combine flour and salt. • Beat eggs and oil. Add to flour. • Add milk. Beat for 2-3 minutes. • Roll out 3 dough 8 inch square • Bake for 20 minutes at 450 ºF
Rich Unleavened Bread (Honey)
3/4 cup scalded milk 1 egg 1/4 cup honey 2-1/4 cup flour 1/4 cup butter 1 tsp salt • Beat egg, milk, honey, butter. • Add flour gradually and knead. • Roll to 1/4" thick. Cut and prick • Bake at 375 ºF, 15-20 minutes.
Rich Unleavened Bread (Milk)
1 cup flour 3 Tbsp sugar 1/3 tsp salt 1/3 cup shortening 2 - 2 1/2 Tbsp milk • Sift the flour, sugar and salt. • Cut in shortening. • Add milk slowly to form dough. • Roll dough to 1/4" thick. • Bake at 375 ºF, 15-20 minutes.
Rich Unleavened Bread (Milk)
2 1/2 cups sifted flour 1 stick butter, melted 1/2 cup milk • Combine flour and melted butter. • Add milk and knead 30 minutes. • Mark 1 inch strips. Prick with fork • Bake at 350 ºF to very light brown

Basic Foods
• Protein: Beans, oats, egg • Carbs: Pumpkin, roots, brown rice • Fat: Olive oil, nuts • Vitamins: Spinach, apple, tomato, carrot • Drink: Water

Nutrition for the Poor
In a January 2006 interview a health professional claimed that they do not know why poor people are fat or they are afraid to say what they believe on public television. They assume that we are lazy, buy unhealthy foods because we are either ignorant, make choices based on the best amount of food for the dollar, or because healthy foods are too expensive.
For me it was because fruit, cereal, nuts and sprouts were too expensive.

- Products to Avoid. If it is boxed, canned, frozen or preprepared it is too expensive.
  Do not buy canned fruits or vegetables, boxed potatoes, cereals or macaroni and cheese.

  Breakfast
  Grocery List. • Oats • Raisin, figs, cinnamon • Orange, apple, cantaloupe, grape • Mint tea • Wheat toast, english muffin • Whole milk • Cream cheese • Egg
  Meals. • Oats, raisin, cinnamon, milk, toast • Oats, figs, cinnamon, milk, muffin • Raisin bran, milk, fruit • English muffin, egg, fruit

- Fruit. It gives us something sweet to eat but is just too expensive. Vegetables give all the nutrients in higher quantities but they are more bitter. If you can, treat yourself to raisins, figs, oranges, apples and red grapes. So far, they are cheaper. But you can substitute vegetables for fruit if you do not overcook the vegetables.
  Avoid canned fruit. Buy fresh or frozen fruit on sale or in season.
- Vegetables. Spinach, collard greens and carrots. To cook vegetables boil water, then turn off the heat before putting in the vegetables. Cover for ten minutes.
  Avoid canned vegetables. Buy fresh or frozen vegetables on sale or in season.
  » Spinach. I was curious about why my mind kept telling me to put spinach in bean soup although I hated spinach. It led to this web page. It might be a part of God's nutritional plan for the poor. Spinach is high in many nutrients and phytochemicals.
- Frozen Foods. When fresh fruits and vegetables are in season and very cheap, cut them up and freeze them yourself for soups or drinks later.
- Beans. They are cheap proteins. Live on soups filled with vegetables and squash or sweet potato, garlic, onions and many types of beans such as kidney beans and lentils.
- Bean Sprouts. These can be substituted for lettuce in a salad or sandwich. They are much better but they are very expensive. Fortunately, you can grow these under your cupboards.
- Microgreens. If you cannot buy vegetables, then buy seed in bulk and grow vegetables. Even if you live in an appartment you can grow vegetables in a little as 7-14 days if you have a window that is exposed to the sunlight.
- Nuts. Buy almond, walnut and brazil nuts. Try to eat some at least once per week.

  Lunch
  Grocery List. • Grilled cheese • Bean soup • Wheat Tortilla • Sandwich with bean sprouts • Lettuce, tomato, raw spinach • Raisin • Almond, brazil nuts • Iced tea
  Meals. • Grilled cheese with tomato • Wheat tortilla, beans, salad • Bean soup • Snack: Nuts and raisins

- Roots. Sweet potato is the best. Use roots to increase your carbs. But beans, squash and pumpkin have more nutrient value.
- Meat. Avoid meat. If you do, avoid pork, fat, lard, shell fish and farm raised fish. You get a better value for your dollar if you buy beans and whole oats.
- Milk and Eggs. Use eggs in stir fry rice and add milk to oats.
- Cereals. They are simply too expensive. Buy oats and raisins instead and sprinkle with cinnamon. Cinnamon is good for your blood pressure.
- Bread. Do not use white bread, use whole grain. Use rye, seven grain, oatmeal and whole wheat.
  Read your labels carefully. Did you know that some manufacturers use brown coloring on white bread and call it "wheat"? Wheat refers to the color, not the ingredients.
- Oil. Switch to olive oil. The extra cost may be worth the health benefit.
- Water. Tap water is good enough. Do not waste your money on bottled water. If you feel unsafe, then boil your drinking water.

  Dinner
  Grocery List. • Bean soups or kidney bean stew » Kidney beans, split pea, lentil • Tofu • Onion, garlic, tomato, bell pepper • Spinach, collard greens, kale • Corn, lima beans, carrot, lettuce • Pumpkin, zucchini, squash • Brown rice • Couscous • Baked sweet potato • Potato Salad • Nutritional yeast Home Made Treats. • Bread pudding • Zucchini bread
  Meals. • Brown rice, bean stew, vegetable • Brown rice, curry tofu, vegetable • Bean soup, bread • Potato salad, bean stew, corn • Couscous, bean stew, vegetable

- Juice. All powdered drinks and boxed "juices" are just sugar water. Drink water instead. Real fruit juice in boxes is also too expensive for me. If your budget allows you to buy boxed drinks, buy a fruit or frozen fruit concentrate instead. Try making iced tea using real tea bags, real lemon and honey and real sugar. A 5 lb bag of sugar and real lemon is cheaper and better than powdered drinks. As a treat you can spice up your drink with ginger ale.
- Seasoning and Spices. Cook with onions, garlic and cayenne pepper. They help to fight infections. Reduce your salt. Add cinnamon to all your breakfast foods. They may help with high blood pressure.
  » Spices. Cinnamon and nutmeg.
- Supplements. They are expensive and not as effective as the real thing. Unless there is a medical problem, you do not need them.
- Making a Change. I learned to eat without using salad dressing, salt and sugar. Then the fresh vegetables started having their own taste. In fact, my body adjusted very quickly to foods without salad dressing. That took a month. Cooking without salt took longer because salt was in everything. And after drinking only water I learned to hate sugar. That took three months.
- Saving Money. Substitute vinegar for expensive cleaners. You will have cleaner air and more money for food.
- Treats. Do not have pizza, french fries, ice cream or other fast foods more than once per month. If you can afford them then you can buy more fruit and vegetables.
  » Economics (Pay Now or Later). If you do not take the time to cook your own food and supplement it with fresh foods and vegetables you will be paying the price in health costs with pills that cost $50 each. Do not buy the $1.00 hamburger. Buy beans and cook them, refrigerate them and eat them as leftovers if you cannot cook during the week. Eat them with brown rice, as soup, stews, with tortillas, tacos, make patties and learn to develop a taste for this food.
- Exercise. In 1999 I went hiking on the Appalachian trails and went through several state parks. I was the only person of color for almost the entire time. On the week ends there was a definite influx of civilians, but I saw only three minorities for the six months that I spent on the trail.
  I concluded that minorities either cannot afford a trip to the state parks or it is not a part of their routine. Whatever the reason, it points to a problem with our lack of exercise or opportunities to do so. Since our neighborhoods are not safe, we cannot go out jogging or walking. Exercise equipment and club memberships are expensive and they eventually become useless furniture so ignore them. Make weights out of plastic bottles filled with sand or water and do sit ups, fidget, tense your muscles and move a lot. Take the stairs, walk to the next bus station.
- Calories. I eat a very low calorie, starvation diet of under 1000 calories per day and I am still fat. But it is healthy foods and I am apparently getting most of my other nutrients. So I can only attribute that to lack of exercise that prevents me from conquering the low metabolism genie that I developed by not eating enough and eating once or twice per day for twenty years. I also never eat breakfast and I usually have my first meal at about 2:00 PM and my next before 7:00 PM. I rarely snack and I drink water, not soda. One key to a better metabolism is a healthy breakfast. I need to change my meal times to see if that makes a difference.

Healthcare for the Poor
I feel your pain. I cannot afford healthcare either. I dread going outside. I feel like wearing a medical bracelet that says "in case of injury, I do not authorize any health care". That is my health care plan. I cannot afford a single visit to the hospital. The best you can do is preventative medicine. This usually requires good nutrition and a healthy living environment. So you are already at a great disadvantage.

Some Food and Medicine Interaction
Food | Medicine
--- | ---
Dairy | Calcium blocks iron. antibiotics, tetracycline
Fruit Juice | Antibiotics, penicillin
Grapefruit | Cholesterol, thyroid, heart, allergy, psychiatric, contraceptives, estrogen
Orange juice | Antacids with aluminium
Strawberry, raspberry | Reduces the absorbtion of iron and calcium
Spinach, rhubarb
Turnip | Thyroid
Alcohol | Most drugs
Caffeine, grilled meat | Asthma
Vitamin pills | Other drugs
Garlic | Diabetes
Fiber | Digitalis, heart drugs, acetaminophen
Hawthorn | Digoxin
Black licorice | Digoxin, blood pressure
Ginseng, ginger | Blood pressure, coumadin
Goldenseal | Blood pressure, diabetes
Dark, leafy vegetables | Vitamin K interferes with blood thinners, coumadin
Feverfew | Migraine, imitrex
St John's Wort | Antidepressants
Alcohol and aged cheese | Antidepressants and MAO inhibiters
Food can interact with medicine in these ways. • Interference. Blocks the effect. • Overdose. Multiplies the effect. • Mimic. Copies the behavior.

- Soap and Water. Wash your hands frequently and learn not to put your hands in your mouth, nose or eyes. This is the most common method of introducing infections.
  Wash all fruit and vegetables thoroughly, even those that are packaged and prewashed.
- Colds and Flu (Viral Infections). Certain herbs help to fight infections. Onion and garlic contain sulfur and other chemicals which kill microorganisms.
  - Garlic: Garlic and cayenne pepper fight infections, so use your soups to disguise the taste.
  - Grapefruit: I have also found that the bitter white layer between the outer skin and the peg in the grapefruit does fight colds. So leave as much of this layer on the peg when you peel off the skin. This works even better than garlic and cayenne. The combination of grapefruit and garlic is supposed to be the best.
  Even after you feel better you must continue to eat this for about two to five days otherwise you may relapse. I usually never develop a cold after feeling the symptoms if I follow these steps.
- Fungal Infections. Organic cornmeal is good for killing fungus in gardens and on your feet. Tea tree oil killed the nail fungus that I got while hiking. That took three months. The medical pills are a six month course and has serious side effects. Oregano oil is also supposed to be good for internal infections.
- Blood Pressure. Figs are good for raising your potassium level. Avoid snack foods like chips, salty crackers and cheesy crackers. If you can afford these then buy raisins and figs instead. Garlic and onion are also good for both cholesterol and blood pressure.
- Hot Flashes. Soy milk and tofu and ice or cold water.
- Medicine. Be aware of how food may interact with your medicine.

If you have been sedentary and fat for a long time it will take a while before your metabolism kicks in.

I have also noticed that when I eat fruit and vegetables that I tend to not eat any more after I am finished with my portion. However, if I buy a box of snack foods, usually crackers, I will eat the whole thing. It appears that for some reason, high salt or fat or the flavors and additives in a food seems to act as a magnet or there is some preservative or chemical that turns off your awareness that you should stop. Or, it could be that with the high concentration of salt, fat or sugar that your body does cry out for "more". But it is more water to dilute the high concentrations. So it is not the case that you cannot stop eating. For me it is that I do not, because I do not realize that I am eating. So I do not buy snack foods and I have learned not to eat snack foods when I am busy doing something else. I eat ice instead.

Your Financial Health
Criminals prey on the poor, helpless and gullible. They target your need and your greed. Scams work through an unfair exchange of wealth. Most of yours for none of theirs. Their skill is in convincing you that you will get most of theirs for a little of yours.

The "Business" of Church
I used to wonder why the church is not run by organized criminals since it is a culture of free flowing money, blind trust and tax breaks. I concluded that a certain type of organized criminal does plant his roots in the church and then proceeds to milk the congregation of all its assets.
These crooks mostly belong to churches where the pastor is the one who determines all financial transactions. There is no accountability to a higher structure. Pastors receive all the money collected. Often family dynasties "own" these churches and it simply becomes a family business. Because they are not spiritual men and women, they eventually lower the importance of the law of God and appeal to self help concepts. The "prosperity ministries" are like this.

Celestial Stock Exchange: Investing in Blessings
Only a fool waits for pennies from heaven. The faithful should expect more. That is the message today. The least subtle ones insist that you must plant a "seed" before God will respond with a harvest. Many gullible poor people are so blinded that they see nothing wrong with a pastor who has ten luxury cars, a private jet, mansions and who uses the most expensive and luxurious accommodations. They are waiting for God to pour out this sort of blessing on them so they pour in more "seed money" to these crooks. You are trying to buy God's attention.
The most subtle ones become pastors of megachurches and television ministries. They have become the masters of psychological warfare. They just practise their craft on a specific market, the spiritual flock. If the pastor spends more time trying to get your money or trying to feed your ego, he or she is not doing the will of God. If the message is predominantly a message of wealth and success and is not balanced with a message of warning or repentance, then the pastor is a blind guide.
Your Valuables
If they are not after your money directly, then they are trying to get your valuable information.

Your Valuables | How it is Used | Promised Wealth
--- | --- | ---
Money | Untraceable cash, free money | • More money • Quick cash • Valuable cargo • Valuable property • Gems, jewels • Golden opportunity • Wealth
Financial Information | Used to charge products on your account and open new accounts that may be sent to a different address
Credit card number
Debit card number
Checking Account Number | Used to create and write checks against your account. They can print higher numbers so that it takes over a month before the theft is noticed.
Check | It has all your checking information and can be used to create and write checks. Also, the original amount can be washed off and rewritten for a higher amount on a check that has your signature. Write all checks with ball point pens.
Personal Identification | Government identification (driver's license, welfare, social security, national health cards) and financial identification are used to open credit in your name
Social Security Number
Telephone | Used to charge calls to your account
Garbage | Used to find financial and personal identification information.
Keys | Rob your home or automobile. A valet parking attendant copied the house keys and went to the home. Keep keys separate or give only the car keys to the attendant. | Special service
GPS and Garage Door Openers | Rob your home. A stolen automobile can lead a car back to "Home" where the garage door opener will give access to your house. Remove the GPS "Home" setting or set it to your local police station | Special service
Children | Child prostitution or child pornography or child rape | Education, fun
Your good name | Your position of trust is used to lure others who will ignore the usual warning signs and basic questions. | Your church, friends, family
You | People are lured into forced prostitution or are photographed in intimate situations or private moments. The pictures are sold as pornography | Job, marriage, fun

The scams work with you because you think that you have nothing of value or that you can get a large return for little or no investment. But you have something of value and thieves only need to work for a few hours or days with the information they get.
Before you go after that incredible blessing from God remember the following:

- There is Nothing Free. Even salvation is not free. It cost God everything. If you get something without cost, someone, somewhere loses. As a Christian it is your duty to make sure that this loss is not a result of theft. Theft from an undeserving person is still theft. In these times almost everybody tries to gouge the next person and charge exorbitant prices. So you must ask why is someone being generous or trusting?
  Bank Checks. Never send money to a stranger, even if they have just sent you money that "cleared". A cashier's check or a "cleared" check may still bounce and you are responsible.
- Testimonials and Exclusive Access. Do not be lured by the recommendation of the doctor or the professor or the pastor or the politician or the movie stars. Many of them are whores who will sell their name for a dollar. Do not rely on the government or professional expert.
- Are You Greedy or Needy? Decide what you are and be honest about it.
  - Are You a Thief? If the scam requires that you break a law, help others to avoid regulations, defraud the innocent, defraud the guilty, help thieves with stolen property, make a quick dollar without working for it, cheat relatives out of their inheritance or purchase property at a price which does not fairly compensate the owners or producers, then you are a thief.
  - Are You Needy? This is what the prosperity ministry thieves use against you.
- A Clue. If you are asked to provide cash, write a check, give credit or banking information. If they do not ask directly for money then they will ask for "proof of identity" so that they can give you free money. Do not give out your personal information. It will just be used to empty your account or charge against your credit. Why would a stranger in a foreign land give you such wealth?
- Too Good to be True. If it sounds too good it probably is not true.
- There is no Magic. Investment is not a magical word or a magical principle that can consistently produce a rate of return on your money that is over 5%. Question anything that claims an immediate return of over 10%.
- Be Content. Be happy with what you have. All of the people of faith that God praised were poor, homeless and in distress. Look at the life of Jesus. Your blessings will come in the resurrection. But now, stop inventing miracles for God to live up to. I have learned that when God assigns a resource to you, it is because of His choice. You cannot persuade Him or beg Him to do good. He does what is good for you of His own initiative. Your prayers should center around doing the will of God for the day and being content. This does not mean that you should not strive to greater potential through education and hard work.

Christian Schemes
Scams are occurring in Christian churches and they work because the church has a built in set of values that makes them gullible and easy targets for unsound reasoning. Most Christian frauds are based on a few basic scams.

- Affinity Scams. These work because you place faith in the reputation of someone else because you hope that their product exists and you rely on the recommendation of a trusted person.
  - Blessings. They will appeal to your need by emphasizing the "blessing from God".
  - Test of Faith. They will squelch your concerns by appealing to your "lack of faith" or blaming it on "an attack by the enemy".
  - Misplaced Trust. They will also make sure that they target the pastor or spiritual leader or respected professional whom you treat as being immune to unsound judgment because you think that God gives them special protection and insight.
- Pyramid Schemes. These schemes require that you give money and get others to give. You will get a percentage of the money from the people that you invite and a lesser percentage from those that they bring in. The first time I was presented with such an opportunity, I had never heard of these scams. But as it was explained to me, I immediately asked, "How do the last people get their money?" I realized that some who had been promised money would lose and this sounded like theft. At a minimum, I could not see how these people were making money by producing nothing.
  It was then that the seller told me that "pastor X and doctor Y" were involved so "there is nothing wrong with it, sister". I said that the pastor is an immoral idiot and the doctor is a fool.
  How did I make my decision? I remembered that "you cannot get something for nothing". Then I thought of the universe as being a finite number of twenty people and I immediately saw the problem. The last row of people will run out of people to recruit and they will never get their money back. Scammers hope that you will never think about the next person. As a Christian this was my first thought. But I did not think of who to lure in so that I could "help them get out of poverty", I thought of what would happen if there was someone who could not recruit enough people to break even. If you thought this far, sellers would rather make you believe that these people are just lazy and need to try harder.
- Investment Frauds. Crooks will lure you into shady investments by first attracting reputable people or lying about it. In the past decade, several congregations have been stung by the "miracle cars" scam. A rich automobile dealership owner wants to give away the last of his inventory to Christians for less than cost. $1,000 for a car that is worth $20,000. Why would a person do that? Why did they choose your church? They could donate more to the church by selling the cars. You want something for nothing.
  Be Wary At All Times. Some frauds are more successful because they make sure that some of the initial investors profit. But I have come to the conclusion that churches that become businesses eventually do not end up doing the business of God. Wealth is not a sign of the blessings of God. It is not!
- Psychic Scams (Spiritual Abuse). "Prophets", psychics or "spiritual warriors" claim to have the power to remove curses, chase away demons and cleanse your property from evil. All for a price. That is not how curses work and Satan has no power over you. It is God who allows a curse for disobedience and only He can end it. You cannot pay someone to appeal to God to remove a curse. In addition, what we typically call a "curse" is not the same as the punishment described in the Bible. The Biblical curse is simply when God ignores you and leaves you to the consequences of your actions. If you lie down with dogs, you will get fleas.
  In the modern view people believe that others have the ability to pronounce an evil event on you and that the unseen forces out there will obey. Underlying this belief is that God cannot or does not interfere without a prescribed ritual.
  I am truly amazed at the neurotic behavior of Christians who think that every adverse event is the result of evil spirits, witches, curses and the legions of the damned working hard to disrupt your life. Some of it is simply the life lived in an era of sin. Second hand smoke, drunk driver, bad weather, wicked people, jealousy, lack of education, your race, gender, zip code, too much sun, lack of power and many of the normal dynamics of living. The way to stop a curse sent by God is to repent of the evil that you are doing. God Himself says that we should not be afraid of the curses or terrors of wicked people because they have no power.
  A person with a miraculous gift from God would never, ever sell their services for a price or imply that the receipt or lack of an offering will influence the cure. If you believe that God would do this, then that God is not worthy of worship and praise.
- Telephone Solicitation Contractors. These target churches and charitable organization. They provide all the man power and work and usually keep from 70% to 90% of the donations and have access to your valuable mailing lists. Your good name is being used to con people into giving money under terms that the typical donor would not agree to. It seems that God would never give 90% of His income to organizations that do not believe in Him. Neither would He take 90% and give you 10%. Do not be unequally yoked with world businesses or Christian crooks.

Then God said, See I have given you every plant yielding seed ... and every tree which had fruit yielding seed. It shall be food for you. Genesis 1: 29 | Time: 300 minutes Print: 61 pages
Copyright First Created : November 24, 2005 Credits: Author: Laverna Patterson. Editor: All images, except lungs, were created by Laverna Patterson and are the property of teachinghearts. This is available for personal use for free. Please do not steal this product, it took hundreds of hours to research and create it. Read several articles and see a doctor before taking any advice. http://www.nal.usda.gov/fnic/etext/000020.html - Food and Nutrition Information Center Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl http://www.ntwrks.com/~mikev/chart1.html - Nutrient, Calorie and Fat chart http://www.thefruitpages.com/ Charting our Health. URL: http://www.ugcs.caltech.edu/~kel/LG2/ Antioxidants. URL: http://alternative-medicine-and-health.com/antioxidants/antioxidants-list.htm Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007 URL: http://www.ars.usda.gov/nutrientdata Phytochemicals. URL: http://www.tonytantillo.com/reference/phyto.html Crimes of Persuasion. Schemes, Scams and Frauds. http://www.crimes-of-persuasion.com Eight Principles of Health. By Ellen G. White. Ministry of Healing page 127. Medical Ministry pages 223-224. Counsel on Diets and Foods Walk the Weight off. URL: http://www.weightlossresources.co.uk/exercise/plans/walking_fitness.htm Burning Calories from Exercise. URL: http://www.coolnurse.com/calories_burned.htm Healthy living for a busy family. Dr. George Grant. Natural Household Cleaners. URL: http://www.frugalfun.com/cleansers.html Household Hazardous waste. URL: http://www.dec.state.ny.us/website/dshm/redrecy/hhw1.htm http://www.saynotogmos.org/ DIET PILLS. URL: http://diet.ivillage.com/plans/ppills/0,,j4b7-2,00.html Kosher and Kashrus. URL: http://www.jewfaq.org/kashrut.htm Unleavened Bread. http://www.haydid.org Fast Food Calories URL: http://www.shapefit.com/fastfood.html and www.calorieking.com/ Carbohydrates - Chemical Structure. Antonio Zamora. URL: http://www.scientificpsychic.com/fitness/carbohydrates.html