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Family, Environmental & Preventive Medicine

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Basic Health Maintenance Diet
Let food be your medicine, let medicine be your food,  Hippocrates
Date: 11/24/2007
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Table of Contents
Introduction & Basic Guidelines	Appendix 1: Books and Resources
Protein Foods	Appendix 2: Sugar Content of Foods
Starch (Carbohydrate) Foods	Appendix 3: Starch Content of Vegetables & Fruits
Vegetables & Fruits	Appendix 4: Food Sources of Nutrients
Fiber	Appendix 5: Acid-Alkaline Food Chart
Fats	Appendix 6: Food Combining For Better Digestion
Water & Beverages	Appendix 7: Recipes
Additional Guidelines
The Inside Story on Fats & Oils

 

Introduction
In one year, the average American consumes over 100 pounds of refined sugar, 55 pounds of fats and oils, 300 cans soda pop, 200 sticks of gum, 18 pounds of candy, 5 pounds of potato chips, 7 pounds of corn chips, popcorn and pretzels. 63 dozen donuts, 50 pounds of cakes and cookies, and 20 gallons of ice cream. Such foods in addition to the over consumption of meats, processed foods with a host of additives and foods contaminated with pesticides, is in large measure responsible for many diseases and ill health among Americans today. In contrast, the diet here in described is one that is varied as possible and includes whole foods and organic foods to the greatest possible extent. The Basic Health Maintenance Diet is outlined in appendix B of It’s Only Natural by Drs. Poesnecker, Buttram and Kracht. This monograph adds additional information to help you implement a healthy diet into your health building habits and lifestyle.

 

Basic Principles and Guidelines:

The following diagram provides a rough guide for you to follow in designing your meals. Your doctor or dietician may need to modify these guidelines as necessary to meet your individual nutritional needs.

As this sample meal plate shows, 1/4 to 1/3 of the meal is a protein food; 1/4 to 1/3 a starch food and the rest (¼) vegetables. Those prescribed a low starch diet may need to take less amounts of starch than is listed here in our general recommendations.

 

	1. Vegetables may be raw or cooked. They are to compose 1/2 the bulk of the meal as they provide the vitally needed minerals to help normalize body chemistry and function
	2. Fats are to be used carefully. The type of fats and oils used in the diet is as important as the amount. Refer to the fat section of this handout for more details.
	3. Use those foods that are organically grown, free of pesticides, chemicals, antibiotics and hormones as much as possible.
	4. Avoid over processed foods and over cooking. Eat fresh whole foods that will eventually spoil but eat them before they do!
	5. Eliminate the non-foods: coffee, tea (except herbal or green tea), sodas, chocolate, sugar, artificial sweeteners, additives and preservatives.
Read further for the details of this diet plan!

Breakfast  (Return to Top of Document F)

Pre-breakfast Morning Drink

The first thing upon arising take a full glass of warm (comfortably hot) water with a pinch of sea salt (no salt if you have high blood pressure).

Alternatively, you may use 2-4 oz of fruit juice or the Lemon Drink (without the ginger):

Add to 1 cup of water the juice of 1/2 or 1 lemon, several dashes of cayenne red pepper (optional)

Lemon Drink with Ginger:

Using the above ingredients, simmer 1-2 tsp. of finely grated ginger in one cup of water for about 6 minutes.

Then strain and chill or serve warm with the added  juice and cayenne. (A large batch may be made for each week and refrigerated. Make sure to add the lemon juice and cayenne to it fresh daily.)

1/2 to 1 hour after the above morning drink or juice you may eat breakfast:

 

Breakfast #1: Only fruit and/or melons are eaten. Berries also be included. Nuts may be added and make  an excellent meal with fruit. Fruits are best eaten as a meal by themselves, with nuts, or as a snack between meals. You may want to try the Fruit/Nut Smoothie listed in the recipe section.

For some, this fruit breakfast may need to be followed by a midmorning snack. This is especially true for those with hypoglycemia. Those with diabetes, Candida overgrowth or blood sugar problems may need to limit the amount of fruits taken. Talk to your physician for further explanation.

 

Breakfast #2:  As a diversion from #1

As much as possible, try to add vegetables or green drinks with this type of breakfast (i.e. Barley/Wheat grass greens, Green Vibrance, chlorella, etc.)

Cereal- Any whole grain product such as wheatena, oats, seven-grain cereal, wheat berries, groats (*whole oats), whole or cracked rye, cornmeal grits, triticale, Zoom wheat cereal, Roman Meal 4-grain cereal.

**Oatmeal is an excellent winter breakfast for children!

Wholegrain breads, muffins, pancakes, waffles. Included here is the unleavened "sprouted" breads such as manna bread (usually found in health food stores)

Fresh fertile eggs, organic cow or goats milk, low fat turkey bacon or soy bacon, and fish

Avoid: Bacon, sausage, breakfast ham, breakfast steak. Breads, pancakes, and waffles made with bleached flour. Jams, jellies, and preserves made with bleached sugar or preservatives.

The Details..............(Return to Top of Document F)

The following pages provide further information to help you incorporate a healthy diet in this modern world of fast and processed foods. Keep in mind that each of us are unique individuals and and "one's person's meat may be another person's poison." In the rest of this monograph, you will find information on proteins, starches, vegetables, fruits, fiber, fats, and other valuable pearls concerning diet and nutrition.

Protein Foods: Choose one or two small portions from the same group as the protein portion of your meal (25-30%). Try not to interchange foods from different protein groups in the same meal.

 Eggs

• Eggs are the most complete protein of all the protein food sources.

• Care must be taken on how they are cooked. Eggs should be soft boiled, poached, or cooked “over easy on low heat. Avoid scrambled or hard fried eggs. The higher the temperature and the longer eggs are cooked, the more of the bad “oxidized” cholesterol that is produced. See the Fats section for more on this subject.

 Dairy products

• Milk, buttermilk, yogurt, natural cheese, cottage cheese. Emphasize is placed on the cultured dairy products such as yogurt. buttermilk, kefir, Swiss cheese, provolone cheese.

• Note, we find dairy products to be the number one food causing food sensitivity symptoms.

• For those that tolerate dairy products, try to obtain organically certified products as nearly all commercial dairy products have trace amounts of pesticides, hormones and antibiotics.

 Fish, Seafood, and Meat

• Cold water fish have the “good” fish fats: mackerel , haddock, salmon, sardines, herring, and flounder. However, much fish today is contaminated with mercury, DDT, PCBs and other pollutants. Try to obtain fish caught mid-ocean. away from shores where industrial wastes are found.

• Fish with highest amounts of mercury contamination include: blue marlin, bluefish, swordfish and fresh water fish. Fish with intermediate levels of mercury include tuna, shark, red snapper, and grouper.

• The lowest levels of mercury are found in Pollock. salmon, bass, sole, cod, haddock, flounder and shellfish.

• Choose lean meats (beef, lamb, turkey, chicken, duck, organ meats). Again try to obtain those products that are pesticide, hormone and chemical free.

• Meats and fish should be baked, broiled, or roasted. Avoid frying!

• Avoid processed meats like hotdogs, sausage, salami, bologna, bacon, corned beef, pastrami, and pepperoni.

 Legumes and Nuts & Seeds

• Legumes are dried beans, dried peas. lentils and seeds. Soybean (tofu) is included here. These foods are excellent sources of fiber but may be difficult to digest, therefore be sure to eat them with plenty of vegetables and no other protein or starch food at the same time.

• Almonds should be at the top of your nut list.

• Legumes have been shown to lower sugar levels in diabetics and also contain sulfur amino acid compounds to help the body’s detoxification mechanisms. Give serious consideration to adding more of these foods into your diet!

• See Appendix 7 for recipe of Fruit and Nut/Seed Smoothie.

Starches (Carbohydrates): (Return to Top of Document F)

Americans consume far too many starchy foods. Use only complex carbohydrates (whole grains). Starches are to make up 25-30% of the diet unless you are instructed to follow a low starch (carbohydrate) diet. Choose only one type of starch per meal to prevent over eating.

Add the following whole grains to your shopping list:

• Whole grain bread- Homemade is best. Arnold" brand is good. Ezekiel, Food for Life are very good. "Essene" or "Mana" breads are an excellent tasting non-yeast breads made from sprouted grains. Click on Naturespath.com (http://www.naturespath.com) for more information on sprouted breads.

• Potato with skin

• Brown (whole grain) rice, basmati rice

• Other grains- un-pearled barley, millet (has highest vitamin content of all the grains), steel cut oats, rye, corn, quinoa, triticale, wheat berries, bulgar wheat, buckwheat (kasha), spelt, amaranth, kamut.

• Gluten (Gliadin) Grains: These are healthy whole grains for most people, but they should not be consumed by those individuals who are instructed to avoid gluten containing grains due to having the condition called "celiac disease" or if they have evidence of gluten intolerance. The following grains contain gluten: wheat, barley, rye, oats, and triticale in all forms. Other foods that contain gluten include most breaded products, stuffing, gravies, cream sauces, flour, macaroni, spaghetti, noodles, biscuits, rolls, breads, crackers, beer, Postum, malted milk, Ovaltine, most commercial salad dressings, pies, cake, prepared meat patties, bread crumbs, canned meat dishes, canned soups, instant soups, cream soups, pretzels, wheat germ, bran, ice creams, puddings, candies

Avoid refined sugars and starches:

• Refined simple sugars are sucrose, dextrose, fructose, maltose, corn sweetener, corn syrup, brown sugar. Honey in small amounts may be preferable because less is needed for the same sweetness (1/2 tsp honey = 1 tsp sugar). Other preferred sweeteners include raw, unbleached beet or cane sugar, sucanat, date sugar, un-sulphured blackstrap molasses, concentrated fruit juices and unprocessed syrups (i.e. maple).

• Stevia is an herbal extract that is 300 times sweeter than sugar and contains no calories. Stevia is the best sweetener for diabetics and hypoglycemics.   

• Breads with the following on the label: bleached flour, sugar, hydrogenated oils, "chlorinated" or "brominated".

• High sugar breakfast cereals

• Sugary desserts like cakes, pies, cookies, canned fruit in sugar syrup. If an occasional dessert is desired, make it the starch for that meal.

• Soft drinks- 1/4 of our sugar is consumed in soft drinks. The water used is chlorinated, fluorinated and often brominated. They also have high phosphorus content.

• Sugar substitutes like aspartame, saccharine and splenda. They can act as "excito-toxins" which abnormally stimulate the brain and nervous system. They may also change the body chemistry to ultimately make it even harder to lose weight.

Simple vs. Complex Carbohydrates: This chart provides the reasons why complex starches are better for you than simple sugars and starches.

Vegetables, Vegetables and More Vegetables:  (Return to Top of Document F)

• 1/2 of the bulk of the meal is to be vegetable, both raw and cooked.

• If possible, try to start the meal with a raw vegetable. Try to make 1/2 of the vegetables raw and cooked. Best are fresh, second best is frozen. Limit canned vegetables. Try to obtain organic, non pesticide grown vegetables whenever possible. Vegetables contain the wide variety of minerals that are so crucial for our body's chemistry. They also provide the alkaline balance to the acid forming protein and starch foods.

• Emphasize leafy green vegetables!- an excellent source of vitamins and antioxidants. Refer to the Hanks Vegetable Soup recipe in the recipe section as a way to provide a high vegetable meal to you and your family.

• Try to include liberal amounts of Cruciferous vegetables such as cabbage, broccoli, brussels sprouts, kohlrabi, and cauliflower. They appear to have a cancer protective effect and they also help the body’s detoxification mechanisms.     

• Sprouts are an excellent additions to salads and  sandwiches!! Try to make liberal use of them. See the information on sprout making kits in the food resource section of this handout.

• Tomatoes should be treated differently from most vegetables. Eat them with other vegetables and meats and fish; they do not mix well with dairy foods and starches as these combinations are notorious for overburdening the digestive system.

Fruits, Melons and Berries: (Return to Top of Document F)

• All fruits should be washed and well rinsed as they almost always contain pesticide residue.

• It is better to use one of the products sold at health food stores to help remove these chemical residues. Again, it is best to obtain organically grown, chemically free fruits when possible.

• Fruits and melons are best eaten by themselves, combined with nuts or seeds as a meal (breakfast) or as a snack between meals. Avoid eating fruits and melons with your lunches and dinners that contain starches, proteins and vegetables.

• Be sure to drink plenty of water when eating dried fruits and remember that dried fruits have a    high concentrated sugar content.

• Berries and grapes have a high content of beneficial antioxidants.

• All types of juices should be sipped very slowly and even swished in the mouth before swallowing to aid digestion and assimilation. Never gulp juices, savor them.

Vegetables and Fruits are very important for our health. However, they are not all created equal. Most of our commercially produced vegetables and fruits are grown on mineral deficient soils and are highly treated with chemicals and pesticides. Infants and children are even more susceptible to the harmful effects of these low level food chemical contaminants. It is for these reasons we highly recommend organically grown, chemical free vegetables and fruits for the entire family and especially for our infants and children.

Vegetables and Fruits also contain variable amounts of starch. Some are high starch while others have low starch contents. Those with certain medical conditions (Diabetes, Hypoglycemia, Candida Overgrowth Syndrome and others) may benefit by consuming those fruits and vegetables with a lower starch content. See Appendix 3 for details.

Fiber: (Return to Top of Document F)

• A diet high in fiber can help prevent such "Western" diseases as obesity, diabetes, heart attacks, and diseases of the colon such as cancer, diverticulosis, appendicitis and ulcerative colitis. Other benefits of high fiber in the diet include delaying stomach emptying time thus decreasing after meal elevations of blood glucose levels, increased sense of "fullness" and less amount eaten, better pancreas function, better intestinal "good guy" germs, decreased blood fat and cholesterol levels, and treatment of constipation.

• Whole, unprocessed foods provide the best source of dietary fiber. The diet herein outlined provides naturally a high fiber content.

•  A mixture of soluble and insoluble fiber (see the chart below) is the best way to include fiber in your diet.  Beans, peas and lentils are one of the best sources of fiber. High fiber vegetables include sprouts, potato with the skin, parsnips, cabbage, broccoli, cauliflower, brussels sprouts, beets, spinach, turnips and eggplant.

• If you wish to add a fiber supplement to your diet, we suggest you start with flax fiber. You can buy or prepare for yourself ground flax seeds; there also exists commercial flax seed products, sold at most health food stores. The least expensive is to buy whole flax seeds (keep them in the freezer), grind 2 tablespoons in a blender for 15-30 seconds and then use the powder to your desire. You also gain the benefit of the good oils from the flax seed in addition to its fiber benefit.  If this is not well tolerated, try a psyllium supplement.

Additional Guidelines (Return to Top of Document F)

• Avoid Xenobiotics: Today's food supply is contaminated with pesticides, hormones, antibiotics, preservatives, colorings, and other chemicals which can be classified as "xenobiotics". This means that these chemicals act on our bodies like drugs or hormones and produce changes in our cells and tissues, nervous system, endocrine system and immune system. Some physicians and researchers believe these chemicals along with the nutritional deficient diet of modern western people are responsible for many of the chronic degenerative diseases facing our country today. The guidelines in this diet attempt to remove those sources in the diet that have the largest share of these harmful xenobiotic chemicals. Taken from Choose to Live, page 19.

• Eliminate Allergic Foods- Those with known food allergies or sensitivities will need to eliminate and/or rotate those foods within the concepts and framework herein provided. Refer to our separate handouts on food allergy Food Allergy and Sensitivity: Even The Best of Foods Can Make You Sick! and The Four Day Rotation Diet). For those who are milk and dairy sensitive or do not like these products, good calcium sources are eggs, green leafy vegetables, shellfish and legumes. A calcium supplement may also be prescribed. See Appendix 4 for calcium content of foods.

• Avoid over processed foods and over cooking- eat fresh whole foods that will eventually spoil but eat them  before they do! Avoid burned, smoked or rancid foods.

• Nourish Healthy Eating Hygiene: Eat only when hungry and don't overeat. Do not eat when angry or emotionally upset. Eat in a pleasant atmosphere; do not read while eating or watch upsetting news. A blessing, prayer or silent contemplation before eating improves digestion, assimilation and well being on all levels. Chew your food well, especially starches, nuts and seeds. Chew them into a powder before swallowing. Remember that digestion begins in the mouth with saliva. Do not eat within 3-4 hours of going to bed. An occasional fruit evening snack may be acceptable.

• Avoid heavy salt and pepper use. Try to flavor food with herbs like garlic, onion, kelp, dulse, cayenne pepper, herbs and natural  spices such as thyme, turmeric (curcumin), rosemary, sage, nutmeg, cinnamon. Dulse and kelp (sea dulse and sea kelp) are important food supplements. They contain iodine and other important minerals. They add flavor to recipes and may be used liberally as a spice on many foods.

  • Oregano, Dill, Thyme, Turmeric, Sage and Parsley are packed with antioxidants--3 to 20 times as much as other herbs--which lower the risk of cancer, stroke, and heart disease by blocking certain types of cell damage caused by free radicals. Of 39 herbs studied for antioxidant activity, oregano was ranked #1.

  • Note that 3/4 tsp sea salt equals 1 tsp of regular table salt (Regular table salt contains sugar!) When doubling a recipe only use 1/2 times the amount of salt. When tripling a recipe--only double the salt.

• Maintain a proper Acid/Alkaline Balance: Maintaining balanced body chemistry is crucial for health maintenance and especially for those with food allergies, chemical sensitivities and other chronic conditions. The diet recommendations in this monograph include heavy emphasis on vegetables to balance this delicate body chemistry. For those with specific conditions that warrant more emphasis on this topic we have provided a chart in the Appendix 5 that provides more details. Some find it helpful to measure their urine pH so they can adjust the types of foods in their diet to make the urine pH 6.5-7.0. See your physician for more details on this subject.

• Consider Food Combining: This is useful for those desiring weight loss, those who have allergies, chemical sensitivities, digestive illnesses or other medical conditions requiring improved digestion. Food combining allows for much better digestion and assimilation of one's food. This increases the metabolic efficiency of the body and allows the body's  repairing mechanisms to work to their full capacity. Food combining recommendations are not for everyone, seek the advise of your physician if you feel adding this concept to your healthy diet may benefit you. Refer to the enclosed chart in the Appendix 6 for a graphic illustration of food combining.

• Be an educated label reader.

The Inside Story of Fats & Oils: A Wolf in Sheep’s Clothing

 (Return to Top of Document F)

Probably there is no area in the field of nutrition where greater confusion has been brought about by media propaganda than that dealing with fats and oils. Animal fats and cholesterol have been sabotaged by the media to the extent that most of us think of them as “blood sludge” to be avoided at all costs. For instance, years ago babies were fed nonfat milk, with devastating results.

Some time ago a researcher, thoroughly disenchanted with the bad press given to cholesterol, performed an experiment in which he fed one group of rats a commercial egg substitute consisting of hydrogenated oils, and a second group a diet of fresh eggs, the latter of course being high in cholesterol. The results? The rats receiving the eggs thrived; the rats fed the cholesterol-free egg substitute rapidly died. If there is a moral to this story, it is that natural, unprocessed foods, in moderation and proper balance, are healthful, while adulterated, commercially processed foods are harmful.

There are three basic classes of dietary fats and oils: animal fats, vegetable oils, and sea food fats. Each of these may be beneficial or harmful, depending on their preparation and processing. The purpose of this article is to provide guidelines in differentiating between the “sheep and the wolves” in the fat and oil kingdoms.

High quality fats and oils are absolutely essential for human health, especially for the fetus during pregnancy and for the child during its period of rapid growth and development. The developing brain and nervous system as well as all cell membranes of the body are made up of large portions of lipids in the form of cholesterol, triglycerides, and phospholipids. These need constant replenishing from the diet. If the diet consists largely of adulterated or counterfeit fats and oils, as commonly takes place on today’s typical American diet, it cannot help but have adverse effects on the developing brain, nervous system, and cell membranes of the body. Could this be one of the reasons we are now seeing more learning disabilities, visual problems, and behavioral problems among American youngsters? Although relatively little research has been done in this area, enough is known to give strong suspicion that this is what is taking place (more of this later).

Glossary of Terms:

• Fat is one of the essential nutrients that supply calories to the body. Fat provides 9 calories per gram, more than twice the number provided by carbohydrate and protein. Small amounts of fat are necessary for normal body function. Fats in the body are termed Fatty Acids and cons 1st of a chain of carbon atoms with hydrogen atoms attached along their sides and an acid radical at one end.

• Saturated fat is usually solid and room temperature. It is commonly found in animal products, such as meat, poultry. egg yolks, and dairy products. It is also found in a few vegetable products, such as coconut and cocoa, Saturated fat also contains the highest levels of xenobiotics if not obtained from an organic, pesticide free source!

• Unsaturated fat is usually liquid at refrigerator temperature. It is primarily found in vegetable products and seafood. In these there is an absence of hydrogen atoms between one or more carbon atoms resulting in double bonds between the pair of carbon atoms. The greater the number of double bonds, the greater the un-saturation. Also, the greater the un-saturation, the more proneness there is for rancidity (this is the downside of unsaturated fatty acids).

• Monounsaturated fat is a slightly unsaturated fat that is found in greatest amounts in foods from plants, including olive oil. These refer to a family of vegetable oils with one double bond. Monounsaturated fats have been shown to reduce the risk of heart disease. Olive oil and possibly sesame seed oil are unique among the vegetable oils in that they tend to raise the levels of the beneficial high-density (I-LDL) fraction of cholesterol. Among these we believe that virgin olive oil and sesame seed oil are the most valuable.

• Polyunsaturated fat is a highly unsaturated fat that is found in food products derived from plants, including safflower, sunflower, corn, and soybean oils. Recent studies suggest using these fats in moderation.

• Essential fatty acids (EFA's) are a type of polyunsaturated fat that cannot be made by the body and are thus needed in the diet. Today's diet is largely deficient in essential fatty acids. They are required for proper growth and development, proper nervous and immune function and are the building blocks for many compounds in the body. There are 2 types of essential fatty acids: Omega-6 and Omega-3.

•  Omega-6 Fatty Acids: These contain two double bonds. They make up a large portion of commercial vegetable oils on the market today, such as corn and sunflower oils. Foods containing predominantly Omega-6’s come from warmer climates and include corn, soybeans, cotton seeds, sunflower seeds, safflower seeds, peanuts, coconuts. cashews, peas, and lentils. The chief omega 6 essential fatty acid is “Line/etc Acid”. Primrose, black current and borage oils also fall into this category and are often used as essential fatty acid supplements for various conditions. They contain “Gamma Linoleic Acid” (GLA).

• Omega-3 Fatty Acids: This family includes those with 3 or more double bonds, which gives them a lower freezing point than the above-classes of fatty acids. For this reason they are found in higher levels of the food chain in colder climates. As an example, as one analyzes the leg of a reindeer, proceeding downward from hip to hoof, one will find increasing concentrations of the omega-3’s to protect from freezing. Seafood is a valuable source of the Ornega-3’s. especially that from northern waters. These include salmon, sardines, cod, flounder. pilchards, and herring, although there may be others. Shell fish and fish from bay areas, rivers, and lakes such as the Great Lakes may be contaminated with toxic industrial chemicals and may need to be avoided. When in doubt, check with your health department as to their safety. Vegetable sources of the ornega-3’s include wheat (in the wheat germ) and other northern whole grains, flax seed and flax seed oil, the bean family including red, kidney, and kidney’ beans, chestnuts, beechnuts, and walnuts. Names of specific omega 3 fatty acids include Alpha-Linolenic Acid (ALA) (vegetable sources) and Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) from seafood sources.

•  Hydrogenated fat or “partially hydrogenated vegetable oils” is liquid, unsaturated fat that has been changed by a chemical process into a more solid, saturated fat. This process is called Hydrogenation and it improves the sheif life of the oil, but it also increases the saturated fat content. The process involves subjecting the oil to heat in the presence of a hydrogen atmosphere with the heavy metal, nickel, serving as a catalyst. The unfortunate side effect of the process is the generation of a high proportion of abnormal (counterfeit) trans-fatty acids (see below). It is commonly found in cakes, cookies, snacks, and other food products. These should be avoided at all cost!

•  Trans-fatty acids are mirror images of the natural “cis” forms which are almost universally found in nature. They infiltrate the cell membranes, nerve cells and brain in direct proportion to their dietary intake, Plastic-like in nature. they interfere with life processes which take place in these membranes and cells, to be described in greater detail later.

•  Lipids are fatty substances that are present in blood and body tissues and include cholesterol and triglycerides.

• Cholesterol is an odorless, white, waxy, powdery substance. You cannot taste it or see it in the foods that you eat. Your body needs some cholesterol in order to function normally. Your body makes 90% of your cholesterol, only 10% comes from the diet. The worst cholesterol are the ones that have become oxidized’, usually by heating. This is one reason why fried foods are so dangerous.

• Lipoproteins are protein-coated packages that carry fats and cholesterol through the body. Lipoproteins are classified by their density: HDL, LDL, and VLDL.

• HDL Cholesterol or high density lipoprotein, helps carr the “bad cholesterol” away from the walls of the arteries and returns into the bloodstream, thus preventing the buildup of cholesterol in the artery walls. That is why it’s called the “good cholesterol”. The HDL is measured as part of your blood level of cholesterol.

• LDL Cholesterol, the “bad cholesterol” or low density lipoprotein, carries the largest amount of cholesterol in the blood and is responsible for depositing cholesterol in the artery walls. An elevated LDL cholesterol level is associated with risk of heart disease.

• VLDL Cholesterol or very-low-density lipoprotein, carries cholesterol and triglycerides from the liver. After it sheds the triglycerides, it becomes LDL cholesterol.

• Total Cholesterol is the total of the HIDL cholesterol, LDL cholesterol, and VLDL cholesterol.

• Oxidized Cholesterol is cholesterol found in food that has been chemically changed to a highly reactive and dangerous cholesterol. It is formed when fats with cholesterol have become rancid or heated and is chiefly found in vegetable oils that have been processed, fried and grilled foods. This oxidized cholesterol is what is responsible for cholesterol induced heart and vascular disease. The key to concerns about cholesterol rests in the differentiation between un-oxidized cholesterol, which is harmless in moderate amounts, and oxidized cholesterol, which is toxic. The body needs a constant supply of cholesterol in the blood stream to replenish nerve cells and cell membranes and to manufacture sex and adrenal hormones and bile salts. When dietary sources of cholesterol are curtailed, the liver compensates by manufacturing more of it. It is only the oxidized form of cholesterol that is harmful. It is found almost exclusively in the LDL fraction of cholesterol. What is oxidation? It is the same things as rust in the junkyard. Means of avoiding oxidized cholesterol will be described later. Oxidized cholesterol should be shunned and avoided at all costs, especially those with heart or vascular disease.

• Triglycerides are fat-laden substances that are carried through the bloodstream to the tissues. Much of the body’s fat is stored in the form of triglycerides for later use as energy. Excess sugar and simple carbohydrate are converted to triglycerides for storage. Elevated triglycerides are also a risk factor for heart and vascular disease.

• Atherosclerosis is a type of "hardening of the arteries" in which cholesterol, especially "oxidized" cholesterol, fat, triglycerides, calcium and other blood components build up in the walls of arteries. As the condition progresses, the arteries to the heart may narrow, reducing the flow of oxygen-rich blood and nutrients to the heart.

• Coronary Heart Disease, commonly referred to as CHD, is caused by the narrowing of coronary arteries through which oxygen-rich blood and nutrients are supplied to the bean, it is caused by atherosclerosis. In time, the poor supply of oxygen-rich blood and nutrients damages heart muscle and can lead to chest pain, heart attack or death.

The True Brain-Food: The Omega-3’s:

• Only recently has medical science come to recognize the critical imporrtance of the Ornega-3’s in the human diet because early experiments were done on rats, which do not require the Omega-3’s. It is now known that the Omega-3s gravitate predominantly to the retina and the brain and that they are essential for normal brain and retinal development in the child. Alpha linolenic acid (ALA), an Omega-3, is the dominant fatty acid in the brain. One of the most important of the Omega-3’s for the brain is Docosahexaenoic acid, (DHA) which is abundantly present in northern seafood. A deficiency in DHA can lead to defective development of the brain and retina. As outlined in the book, The Driving Force, by Michael Crawford, there is an interesting hypothesis that the major evolutionary driving force for development of the higher brain of humans was their location along coasts rind streams in climates that permitted a high proportion of the marine food chain in the diet, including an abundance of DHA. According to this theory. humans ate their way into higher evolution.

•  Omega-3’s from seafood or vegetable sources are also protective against vascular disease and inflammatory disorders, such as rheumatoid arthritis. Early Danish missionaries among Greenland Eskimos found a virtual absence of degenerative diseases among the Eskimos on their diets high in Omega-3 fats.

•  In the classic book. The Omega-3 Phenomenon, by Donald Rudin, M.D. and Clara Felix, the authors pointed out that there is a gross deficiency of the Omega-3 fatty acids in the average American diet of today due to milling (refining) of grains, hydrogenation of oils, and preferences for southern oils. Dr. Rudin estimated that modem diet contains less than 20% of the Omega-3’s in comparison with earlier times.

•  Most important for our present topic, is there evidence that lack of Omega 3’s affect the behavior of our youth? In a recent science publication, it was reported that a group of 100 boys ages 6 to 12 years were observed and tested for their Omega-3 blood levels. It was found that those with lower Omega-3 fatty acid levels were more prone to frequent and excessive temper tantrums and more problems getting to sleep and getting up mornings. They also ranked higher in tests that gauged anxiety, hyperactivity, and impulsively, as compared with those with higher Omega-3 levels.

• It should be stressed that large quantities of Ornega-3’s are not needed. Relatively small amounts are quite ample, provided that the foods are fresh, unprocessed, and free of hydrogenated oils, which interfere with utilization of the Omega-3’s (see glossary under Omega-3 fatty acids for dietary sources). Although dietary sources are best, there are instances where Omega-3 supplements are needed, as in the case of children who will not eat fish or other sources of Omega-3’s. For these, flax seed oil, cod liver oil or EPA oil in small amounts may provide the needs. Parents should taste-test before giving to children to make sure there is no rancidity. One teaspoon daily for toddlers or comparable amounts in capsules, 2 teaspoons for older children should be sufficient. One must be careful with cod liver oil which may lead to vitamin A toxicity when overdosed. This is especially important during pregnancy when overdosing of vitamin A may be harmful to the fetus. The pregnant woman should never take more than 10,000 units vitamin A, maximum.

   

Additional Comments About the Omega-6’s:

One may assume from the above that larger amounts of the Omega-3’s are needed than of the Omega-6’s, but this is not the case. Experts calculate that dietary requirements of Omega-6s are three times greater than the Omega-3’s. As with the Omega-3’s, large quantities are not required, provided the sources are from fresh, whole-foods. When there are special needs for the Omega-6’s, Evening Primrose Oil is one of the better sources. Black current oil may prove to be an equally effective alternative. Borage oil is a good source of Omega-6’s but should be used in selected cases as it also contains other fatty acids that may not be desirable for all conditions.

Hydrogenated Fatty Acids and Trans Fatty Acids; The Saboteurs:

Mary Enig, Ph.D., world renowned in the fields of lipids and human nutrition, has reviewed the subjects of hydrogenated oils and Trans fatty acids. The partially hydrogenated vegetable oils, such as those found in oleo margarines, commercial cookies, doughnuts, crackers, and French fried potatoes, are among the major sources of high levels of Trans fatty acids widely found in processed foods in typical U.S. diets. Assays have shown that these products may contain 30 to 50% Trans fatty acids, which are absorbed into the human system in direct proportion to dietary intake.

The commercial production of hydrogenated oils largely began in the 1940’s. By the 1950’s the food

industry capitalized on its ability to turn liquid oils, that were plentiful but not sufficiently marketable, into

solid fats for the budding fast food industry which rapidly expanded into the baking and snack food industries.

A few of the potential harmful effects of hydrogenated oils as listed by Dr. Enig include the following:

• Lowers the “good” HDL. cholesterol and raises the harmful LDL cholesterol.

• Raise the total serum cholesterol levels 20-30 mgs %.

• Lower the amount of cream in milk in lactating females in all species studied, including humans, thus lowering the quality available to the infant.

• Correlate to low birth weight in human infants (low birth weight is the single greatest risk factor for a number of serious health problems for the infant).

• Cause adverse effects on the immune system.

• Decrease levels of testosterone in male animals, increases level of abnormal sperm, and interferes with gestation in females.

• Adversely affects the liver’s ability to detoxify chemicals.

• Increases the number and size of fat cells (increases fat storage in the body!)

• Interfere with the enzyme, delta-6 desaturase, which is essential for normal processing of essential Omega-3 and omega-6 fatty acids in the body.

• May precipitate childhood asthma

• Cause alterations in biological membranes including adverse effects on membrane transport and membrane fluidity.

In regards to the latter point, the adverse effects of Trans fatty acids on membrane transport and fluidity, one of the major differences between the natural cis form and the “counterfeit” Trans form, is that the former is flexible with the ability to fold on itself, while the latter remains rigid and inflexible. The flexibility of the cis form allows fluidity to cell membranes permitting “gates” to open in the cell membranes through which nutrients enter and waste metabolites leave the cell. Trans fatty acids, due to their rigidity, interfere with this process. They also reduce the flexibility of red blood cells making their passage through capillaries more

difficult, possibly leading to Fibromyalgia (muscular pain) and acne. Although not universally accepted. there are reports that regular consumption of margarines may double the rate of heart attacks. Acne is another probable complication.

They also interfere with production of vital eicosinoids, messengers produced by cell membranes from natural essential fatty acids within the membranes, which regulate many cellular, hormonal, and neurotransmission functions of the body. Their extreme potency is reflected in the fact that most biological effects are brought about by extremely minute quantities, measured in parts per billion. They are produced by the ability of natural fatty acids to fold upon themselves. Because of their rigidity, Trans fatty acids interfere with the process.

In summary on the subject of hydrogenated oils, there is no bigger mistake anyone can make in their diet than the consumption of hydrogenated oils and margarine. Consumption of margarine literally shuts down and deranges your immune, endocrine, and central nervous systems. If you can make only one change in your diet. avoid these man made fats.

How To Avoid Oxidized Cholesterol, The Other Saboteur:

• The guidelines for avoiding the harmful oxidized form of cholesterol (see glossary for description) are relatively simple. Oxidation takes place with prolonged exposure of a food to air, to high levels of heat during cooking, or a combination of the two. Obviously, the fresher the cholesterol-containing foods such as dairy. eggs, meat, and also seafood, the less the oxidation that will have taken place. If these are becoming spoiled, best discard them. Even when fresh and properly prepared, animal fats should be restricted to moderate amounts.

• With ordinary baking or broiling the temperature in the food does not go above the boiling point of water (212 degrees F) regardless of the temperature in the oven. At this temperature relatively little oxidation takes place. With frying, however, temperatures may reach much higher levels, where a considerable degree of oxidation may take place. For this reason frying should be avoided. The one exception to this is Chinese Wok frying, where water is sprinkled into the pan. which holds down the temperature. Baking or broiling is best. Avoid deep fat frying!!

• Eating of leftover foods is not a good practice. Once meat. eggs, or other foods have been cooked, the oxidation process proceeds fairly rapidly even when refrigerated.

• Eggs (an excellent food unless one is allergic to them) are best prepared by poaching, boiling, or lightly scrambling. Once prepared, they should be eaten promptly. Remember, once they have been cooked, oxidation proceeds rapidly.

• Modem fast foods combine the worst features of all nutritional worlds, from a standpoint of the combination of oxidized cholesterol and/or use of hydrogenated oils. ‘These are best avoided or at least not indulged in regularly.

• Avoid regular use of microwave ovens, which adversely effect the atomic configuration of foods. Charcoal broiling is also undesirable.

After a Long List of “Don’ts”, A Few “Do’s”:

• Do go back to your dietary ethnic roots, whatever it may be. If you go far enough, you will find diets of whole, fresh, unprocessed foods, without chemical additives, on which your forebears grew strong and sturdy.

• Native Italians still largely follow their traditional diet, one of the healthiest in the world. They do not add chemicals to their foods. Even their gourmet desserts are not rich. If you have the chance, go yourself or send someone to cooking school in Italy. (This is not entirely said with tongue-in-cheek.).

We highly recommend the following book (available at Woodland’s) to help you integrate these facts on healthy fats and oils into your everyday diet: Nourishing Traditions: The Cookbook that Challenges Political Correct Nutrition and the Diet Dictocrats, Sally Fallon & Mary Enig, Ph. D. Price Pottenger Foundation. $23.00

Appendix 1: Recommended Books and Food Sources

(Return to Top of Document F)

Books:

• Diet, A Key to Health, R. Swinburne Clymer, M.D. Philosophical Publishing Co, Box 220, Quakertown, PA 18951.

• Eating Alive, John Matsen, N.D. $19.95. May be obtained at the Woodlands Medical Center.

• Nourishing Traditions: The Cookbook that Challenges Political Correct Nutrition and the Diet Dictocrats, Sally Fallon & Mary Enig, Ph. D. Price Pottenger Foundation. $22.95

• Rodale's Basic Natural Foods Cookbook, Rodale Press. 

• The Common Sense Cookbook, Common Sense Recipes for Uncommon Times, Cynda Rader. Philosophical Publishing Co, Box 220, Quakertown, PA 18951.

Resources:

• The Organic Network- a directory listing organic farms available from: Eden Acres, 12100 Lima Center Rd, Clinton, MI 49236-9618

• The Organic Wholesalers Directory and Yearbook- available from:  California Action Network, P.O. Box 464, Davis, CA 95617

• Good Food Guide- available from: Natural Organic Farmers' Association, R.D. 1, Box 134 A, Port Crane, N.Y. 13833  Ph 607-648-5557.

• Mothers and Others, 40 West 20th St. New York, NY 10010. (212)- 242-0010. A nonprofit organization dedicated to translating environmental concerns to everyday life by providing people in all homes and communities with practical, solutions-oriented information.

Water Filters and Bottled Water:

Allergy Resources, Inc. PO Box 444    Guffey, CO 80820   (800)- USE-FLAX

• The Cutting Edge, Befit Co, PO Box 5034    Southhampton, NY 11969  (800)-497-9516     Email: cutcat@i-2000.com      Web Site: www.cutcat.com Offers the Doulton water filtration system.

• NSF International publishes a free 40 page kit called the ADrinking Water User=s Package@ listing all NSF certified filters and purification systems and the specific contaminants they reduce. Phone (313)-769-8010

• Mountain Valley Spring Water: (800)-638-2323 (offers glass bottled water)

• High Birches Mountain Spring Water: (800)-686-8259 (offers aseptic drink boxes)

Specific Stores: Don't forget to check your local health food stores, farmer's markets and gardening neighbors!

• Arrowhead Mills, Inc. PO Box 866, Hereford, TX 79045. Ph 800-364-0730.

• Bolton's Farm Market, Box 321, Route 113, Silverdale, PA 18962. Ph 215-257-6047. Family farm market that raises and sells natural, chemical free turkey, chicken, and beef.

• Fresh Fields Grocery Stores- carries wide range of organically grown and chemical free foods.

• Green Earth Natural Foods 2545 Prairie, Dept. NNE Evanston, IL 60201. Ph 800-322-3662

• Organically  Grown, Freedom Mall,  Rome, NY 13440  Ph 315-337-9332

• Specialty Organic Source. PO Box 1628 Champaign, IL 61824-1628. Ph 800-782-5581.

• The Sprout House,  40 Railroad St, Dept. NNE Great Barrington, MA 01230. Ph 413-528-5200.Sells indoor sprouting kits and books. Very good resource.

• Walnut Acres Organic Farms. Penns Creek, PA 17862. Ph 800-433-3998

Appendix 2: Sugar Content of Selected Foods