Walk for Health
|
Nuts and Seeds
|
GRAIN :the staff of life
|
Beans, the healthy people's protein
Breathe
|
Healing Fruits
Water |
___________________________________________________
Walk for Health
|
Walking is a gentle, low impact exercise that is accessible to everyone at every fitness level. It is a great stand - alone exercise, or a great companion to your other fitness regimes. If you are doing weight or resistance training several times a week, walking on your off days allows you to burn calories while giving the muscles you previously worked time for recuperation.
A daily walk gives you the opportunity to get outdoors and enjoy fresh air and sunshine. The air in homes and buildings can easily become stale and stagnant, especially in winter. Getting outdoors allows you to expel the stagnant air and fill your lungs with fresh, clean air. Of course, where you walk can make a big difference. A park or forest nature trail is ideal. The air in nature parks and wooded areas is lower in pollutants and higher in oxygen content due to the breathing action of plants and trees. Plants and trees take in carbon dioxide and expel oxygen into the atmosphere. The air in forests is also full of negative ions. These molecules are abundant in forests, and around waterfalls, and beaches. As we breathe them in they reach our bloodstream, where they produce biochemical reactions that increase levels of the mood chemical serotonin, helping to alleviate depression, relieve stress, and boost our daytime energy. A recent trend in Japan, “shinrin-yoku”, which means “taking in the forest atmosphere or forest bathing”, has been the subject of scientific research to prove its benefits. Researchers have found that a walk in the forest has the capacity to provide relaxation, reduce stress levels, lower blood pressure and heart rate, lower the levels of the stress hormone cortisol, and increase the bodies Natural Killer cells. These cells are vitally important in the bodies protection against cancers. |
These benefits are produced through the senses; vision, smell, hearing, and touch. The plants and trees of the forest give off active substances called “phytoncides” which are antimicrobial organic compounds, which defend the plants from bacteria, fungi and insects, and have been shown to have great benefits to humans when inhaled. Blood pressure and heart rate are reduced, and Natural Killer cells increase. These effects can last up to 7 days after a visit to the forest.
Another important benefit of walking out doors is exposure to sunlight. When UVB rays penetrate the skin, cholesterol is converted to Vitamin D. The best time for this would be close to noon, when the sun is highest in northern latitudes. “It has been suggested by some vitamin D researchers... that approximately 5–30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis. ... Complete cloud cover reduces UV energy by 50%, and shade and severe pollution reduces it by 60%. ... Ample opportunities exist to form vitamin D (and store it in the liver and fat) from exposure to sunlight during the spring, summer, and fall months even in the far north latitudes.” [1] Therefore, a noon walk everyday, in a wooded area has great health benefits, including burning calories, keeping bones strong and joints mobile, improving mood, reducing stress and exposing us to elements which provide cancer protection through the production of both Vitamin D and Natural Killer cells. |
|
Sources: Environmental Health and Preventive Medicine, 2010 January; 15(1): 9–17 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2793347/
1. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
______________________________________________________________________________________________________________________________
1. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
______________________________________________________________________________________________________________________________
Nuts and Seeds
Then God said, “Let the land produce vegetation: seed-bearing plants and trees on the land that bear fruit with seed in it, according to their various kinds.” And it was so. The land produced vegetation: plants bearing seed according to their kinds and trees bearing fruit with seed in it according to their kinds. Gen. 1: 11-12
|
|
The most abundant source of food on the planet are seeds. Starting with the smallest, the grain seeds, spice seeds, then plant seeds, peas and beans, and the largest seed, nuts.
Nuts are the richest of the seeds with good quality protein and plenty of oil. They have a much higher calorie content than the smaller seeds. Nuts and seeds are very high in oil or fat. Macadamias are 95% fat, and 1/2 a cup of sunflower seeds contains 400 calories. The concentrated oils in nuts and seeds easily become rancid once exposed to the air, so it is best to buy and store them fresh, raw, in the shell. Once they have been removed from the shell they should be kept in plastic bags and stored in the refrigerator or freezer. Nuts are an excellent source of protein, especially when combined with grains. This may be why the edible part of the nut is called the “meat”. They also provide vitamin B’s, and some nuts, such as Almonds, Brazil nuts, hazelnuts, and peanuts are the best in vitamin E content. They have high amounts of minerals, such as calcium, iron, magnesium, potassium, zinc, and other trace minerals. Nuts are most easily assimilated by the body when eaten raw. Roasting nuts affects their oils, and increases the chances of rancidity. There are more than 300 varieties of nuts. Because of their high fat content, not more than a handful a day is needed. |
Three important seeds, pumpkin, sesame, and sunflower have more protein than the grains. They are also very high in fats or oils. These are healthy polyunsaturated fats, essential fatty acids, and contain the oil soluble vitamins A, D, and E. They also contain some B vitamins and are rich in minerals, iron and zinc, magnesium, copper, calcium, potassium, phosphorous and iodine.
Seeds should be kept unhulled, raw, in a cool, dry place. Hulled seeds should be kept refrigerated. Pumpkin seeds are very high in zinc, which is essential in the prevention and treatment of prostate cancer. Sesame seeds, in the Middle East are called “seed of immortality”. They are an excellent source of calcium, and phosphorous. Sunflower seeds are helpful in reducing cholesterol levels and improving or preventing cardiovascular disease. All seeds, grains, or nuts can be sprouted. Sprouting increases the nutrient content. Protein increases between 15% and 30%, and vitamin B, C, E, K, and beta-carotene are greatly increased by sprouting. “Sprouts are living foods that contain active enzymes that help digestion and assimilation.” Raw nuts and seeds are packed with nutrients; lignans, bioflavonoids, minerals, antioxidants, plant proteins, plant sterols (that naturally lower cholesterol), and powerful ellagitannins (ETs). The plant nutrients have potent antioxidant and other cancer-preventative properties. Studies have shown eating raw nuts and seeds promoted weight loss, not weight gain. A small amount of nuts helps dieters feel satiated. Eat an ounce of nuts and seeds a day if you are significantly overweight; but if you are thin, physically active, pregnant, or nursing, eat 2 to 4 ounces (according to your caloric needs). |
|
Sources, Staying Healthy with Nutrition , E.M. Haas M.D.; Super Immunity, Joel Fuhrman, M.D.
______________________________________________________________________________________________________________________________
______________________________________________________________________________________________________________________________
GRAIN "the staff of life"
Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. Gen.1:29
|
Grains are the most commonly eaten food worldwide. Whole grains are a good source of complex carbohydrates, which are slow burning and provide more sustained energy than the simple sugars.
Grain consists of three parts. The bran, the outer layer, contains most of the fibre and B vitamins, minerals and zinc. The germ, contains the life force of the plant, this is the part that grows. It is the most nutrient rich part of the grain containing the protein, B vitamins, vitamin E, magnesium, potassium, zinc, iron and oils. The endosperm is the largest part of the seed, composed mostly of starch, with some B vitamins, minerals and fibre. During processing the outer layer of bran and the germ are removed, removing with them the major portion of protein, vitamins, minerals and fibre. Grains are a good source of protein, although they are low in one amino acid, lysine. This lack can be made up for by eating grains with legumes. It is not vital to combine grains and legumes with each meal, but to consume both at sometime during the course of the day. |
The lack of dietary fibre due to the use of refined and processed foods in the Westernized diet “is the single most significant cause in the advance of chronic, serious, deadly diseases.” These diseases and symptoms include colon cancer, constipation, hemorrhoids, diverticulitis, gallstones, high cholesterol, hypertension, ulcers and varicose veins. This fibre keeps our bowels moving regularly, aiding in the removal of excess fats, toxins and other waste products, and preventing fermentation of foods and growth of harmful bacteria in the intestinal tract.
Another important feature of grain protein is that much of it is in the form of gluten. Gluten occurs mainly in wheat, and also rye and barley, and to a lesser extent oats. Other grains containing gluten include kamut, spelt, triticale, and durum semolina. These older wheat varieties have less gluten than wheat, rye and barley. It is important to include a variety of grains in your diet to avoid overexposure to wheat and possible allergy development. These other grains include brown rice, quinoa, amaranth, corn, millet and buckwheat (although not a true grain). Whole grains and whole grain flours should be stored in the refrigerator to prevent rancidity, and increase their longevity. |
|
Sources, Staying Healthy with Nutrition , E.M. Haas M.D.
______________________________________________________________________________________________________________________________
______________________________________________________________________________________________________________________________
Breathe
Genesis 2:7 And the LORD God formed man of the dust of the ground, and breathed into his nostrils the breath of life; and man became a living
soul.
Pranayama: a Sanskrit word meaning "extension of the prana or breath" or more accurately, "extension of the life force".
soul.
Pranayama: a Sanskrit word meaning "extension of the prana or breath" or more accurately, "extension of the life force".
|
The human body can live approximately 40 days without food, 7 days without water, but only 5 minutes without oxygen. Oxygen, then, is the most important nutrient that our body needs. The brain uses about 80% of all the oxygen we take in. Breathing oxygenates every cell of your body, from your brain to your vital organs. The muscle action of deep breathing also stimulates and massages those internal organs. Metabolic actions, such as the conversion of glucose into ATP (energy), require oxygen to take place.
Most adults have a tendency to breathe very shallowly. Many of us work all day hunched over a desk, inhibiting the lungs ability to expand fully. Stress and anxiety cause us to tense our abdominal muscles, which also inhibits the lungs capacity. |
In a study published in The Lancet, cardiac patients who took 12 to 14 shallow breaths per minute (six breaths per minute is considered optimal) were more likely to have low levels of blood oxygen, which "may impair skeletal muscle and metabolic function, and lead to muscle atrophy and exercise intolerance."
A blood oxygen saturation of less than 95 percent is associated with decreased ability to perform complex mental tasks. When a person is sitting in a classroom, in church, or even on the sofa socializing or watching television, the blood oxygen saturation often drops to levels less than 95 percent. One study showed that lower oxygen levels adversely affect mood. On the other hand, deep breathing exercises increase the amount of oxygen in the blood and more efficiently removes carbon dioxide and other toxins. Oxygen to the brain is increased helping clear the mind and improve alertness and mood. |
|
Sources: www.drstaik.com/WhyPracticeDeepBreathing / Depression the Way Out , pg. 83, Neil Nedley, M.D. /
www.livestrong.com/article/194762-deep-breathing-heart-rate _______________________________________________________________________________________________________________ |
Beans, “the healthy people’s protein”
|
Legumes are mainly composed of protein and starch, are low in fat, low in calories, high in fiber and a good complex carbohydrate. They also contain B vitamins, A & C, iron, calcium, potassium and other minerals, as well as many other phyto-nutrients.
Legumes are an inexpensive protein source costing about $3 per pound of protein, compared to eggs at $6, and meat at $12 per pound of protein. Legumes can be divided into three categories; fresh beans, fresh peas, and dried beans. Fresh beans include, basic green beans and their varieties, lima beans and yellow wax beans. Fresh peas include, standard green peas, sweet, snap, snow and sugar peas. Dried beans include lentils, garbanzo beans (chickpeas), pintos and black beans, kidney, navy and great northern beans, and of course soybeans, and many others. The fresh beans and peas are a little higher in vitamin content, while the dried beans are a little higher in iron and minerals. |
Sprouted seeds and beans increase their protein content 15 to 30 per cent, B vitamins 10+%. Vitamins C, E, K, beta-carotene, calcium, phosphorous and iron are all increased as well. Sprouted beans contain active enzymes which help digestion and assimilation.
The most typically sprouted beans are mung beans, garbanzos, and lentils. Soybeans are trickier needing more rinsing to prevent fermentation, and are available in oriental markets. Legumes one fault is that they are not complete proteins with usually one amino acid missing. This can be corrected by consuming a variety of beans and whole grains which contain the missing amino acid. Soybeans and peanuts are the most complete proteins of the vegetable world. Typically, lentils and garbanzo beans are eaten with wheat or peas, pintos and black beans with rice or corn, and soybeans with rice for complete protein. Soaking, rinsing and draining the beans, and combining them with grains helps to reduce the gas production associated with legumes. |
|
Sources, Staying Healthy with Nutrition , E.M. Haas M.D. __________________________________________________________________________________________________________________ |
Healing Fruits
|
Fruits are nature’s most perfect food. Fruits and berries provide quick energy for the body, cancer fighting compounds, immune system support and maintain the body’s acid-alkaline balance. Their deep bright colours indicate their high content of phyto-chemicals such as beta-carotenes, flavanoids and anti-oxidants.
Fruits are packed with nutrients such as vitamin A and C, some B’s, and E in the seeds; minerals such as calcium, manganese, magnesium, potassium and others. Fruits are low in fat and high in fiber; relatively low in calories and sodium. Fruits are high in natural sugars, making them a good substitute for sugary treats. They are purifying and help with the body’s elimination, and are easy to digest. |
Most fruits are best in season and fresh, but frozen is the next best solution.
Berries, apples, pears and grapes should be organic due to pesticide sprays. Fruits are quickly digested and should not be consumed with other foods to prevent fermentation in the stomach. Melons digest the quickest and should not be combined with other fruits.
|
|
copyright©ByDesignHolisticHealth all rights reserved
______________________________________________________________________________________________________________________________
______________________________________________________________________________________________________________________________
WATER
|
The human body is 75% water with the brain being 85% water.
Water is involved in every function of the body. Water is a solvent for breaking down food into its nutrient components. Water is the transport system for nutrients, oxygen, hormones and waste products. Water is a part of the blood volume, lymph, digestive juices, cerebral and spinal cord fluids. Water is involved in mucus production, hormone production, lubrication of joints and muscles, electrical conductivity, energy generation, body temperature regulation, and maintains the structure of all cells. “Every twenty-four hours the body recycles the equivalent of fourty thousand glasses of water to maintain its normal physiological functions. It does this every day of its life. Within this pattern of water metabolism and its recycling process, and depending on environmental conditions, the body becomes short of about six to ten glasses of water each day. This deficit has to be supplied to the body every day.” F. Batmanghelidj, M.D. You’re Not Sick, You’re Thirsty pg. 225 |
The body loses water every day through expiration, sweat, tears, and urination. Water allows the body to effectively eliminate toxins and fats through the digestive system. Water allows the body to maintain temperature through cooling by sweat production.
Water allows the body to protect itself against harmful invaders by maintaining the moisture of the sinus cavities and bronchial tubes. Water transports disease fighting immune cells through the lymph system. Water helps the body prevent wear and tear on the joints and ligaments by producing fluids which act as shock absorbers throughout the skeletal system. Water allows the body to supply nutrients, oxygen and energy to every cell of the body. A lack of sufficient water causes premature aging of all cells. So drink up. Think of it as a shower for the inside of your body! |
|
copyright©ByDesignHolisticHealth all rights reserved
______________________________________________________________________________________________________________________________
some photos and diagrams courtesy of Google Images and Hori photography
______________________________________________________________________________________________________________________________
some photos and diagrams courtesy of Google Images and Hori photography