Human Nutrition - An Evolutionary Perspective Summary

The Encyclopedia of Healing Foods

Part 1 - Basic Principles of a Good Diet

Chapter 1 - Human Nutrition: An Evolutionary Perspective

It appears that humans are better suited to a diet composed primarily of plant foods.  The evidence supporting a diet’s role in chronic degenerative diseases is substantial with two basic facts linking the diet-disease connection. First a diet rich in plant foods is protective against many diseases common in Western society and secondly a diet providing a low intake of plant foods is a causative factor in the the development of these diseases by providing conditions where other causative factors become more active.

Diseases highly associated with a diet low in plant foods:
Metabolic - Obesity, gout, diabetes, kidney stones, gallstones

Cardiovascular - High blood pressure, strokes, heart disease, varicose veins, deep-vein thrombosis, pulmonary embolism

Colonic - Constipation, appendicitis, diverticulitis, diverticulosis, hemorrhoids, colon cancer, irritable bowel syndrome, ulcerative colitis, Crohn’s disease

Other - Dental decay, autoimmune disorders, pernicious anemia, multiple sclerosis, thyrotoxicosis, psoriasis, acne

The biggest change in the last one hundred years of human nutrition was the switch from a diet high in complex carbohydrates, as found naturally occurring in grains and vegetables to a dramatic increase in the number of calories consumed in the form of simple sugars.

The Glycemic Index (GI) is a numerical scale used to indicate how fast and how high a particular food raises blood glucose (blood sugar) levels. Foods with a lower glycemic index create a slower rise in blood sugar.  

The optimal health food pyramid provided by this book incorporates the best aspects from two of the most healthful diets ever studied: the Mediterranean and the traditional Asian diet.

Vegetables (5-7 servings daily); provide the broadest range of nutrients of any food class. Avoid overcooking vegetables; try light steaming, baking, and quick stir fries to retain the highest amount of nutrients.

3 categories of vegetables: green leafy and cruciferous (2-4 servings), low glycemic (2-3 servings), and starchy (1-2 servings).

Examples

Green leafy & cruciferous: bok choy, broccoli, brussel sprouts, cabbage, cauliflower, chard, collard greens, dandelion greens, kale, lettuce, parsley, spinach, watercress

Low glycemic: Artichoke, asparagus, bean sprouts, bell peppers, carrots, celery, cucumber, mushrooms, okra, onions, peas, radishes, rhubarb, string beans, summer squash, tomatoes, zucchini

Starchy: Beets, potatoes, parsnips, pumpkin, winter/acorn/butternut squash, sweet potatoes/yams

Good Oils and Fats - Nuts, Seeds, and Vegetable Oils (4 servings daily):

Nuts and seed, especially those providing monounsaturated and medium chain fatty acids, contain beneficial oils. Focus on raw nuts and seed, avoiding the ones roasted in oils or coated with sugar. Enjoy nuts and seeds as a snack, on salads, or add to sauteed greens. Variety is key; try almonds, Brazil nuts, flaxseeds, pecans, pumpkin seeds, sunflower seeds, and walnuts.  Use  canola, flaxseed, macadamia, or olive oil to replace butter, margarine and shortening or try them in your homemade salad dressings.  Avoid using safflower, sunflower, soy, and corn oil because they are high in omega-6 fatty acid which feed into inflammatory pathways.

Whole Grains (3-5 servings daily):

It is very important to choose whole, minimally processed grain products over their processed counterparts. Whole grains provide substantially more nutrients and health promoting properties. A rich source of complex carbohydrates, dietary fiber, magnesium, other minerals, B vitamins, and protein.

Beans - Legumes (2-3 servings daily):

Compared to grains, beans supply about the same number of total calories but usually provide 2-4 times as much protein and are a richer source of soluble fiber that lowers cholesterol and stabilizes blood sugar levels. A serving size of beans is ½ cup

Fruits (3-4 servings daily):

Fruits, a rich source of many beneficial nutrients, make an excellent between-meals snack and a super dessert. Eat a rainbow assortment of fruits over the course of a week keeping in mind one serving of fruit is a medium fruit, ½ cup cut-up fruit, 4 oz of 100% fruit juice or ¼ cup dried fruit.

Dairy - optional (1-2 servings):

Many people are allergic to milk or lack the enzymes necessary to digest dairy products. Although rich in protein and calcium; dairy is high in fat and calories lacking the wide nutrient spectrum of the food categories previously discussed.  Use organic, nonfat, or reduced-fat dairy products to avoid as much agricultural chemicals and hormones as possible.  Fermented dairy products such as yogurt, kefir, and acidophilus-fortified milk are preferred due to their content of beneficial bacteria which predigest the dairy proteins and sugars. One serving equals 1 cup of milk, yogurt, cottage cheese or 1 oz of cheese.

Cleanse Smarter - January 2nd, 2015

Today I am starting Renew Life's 30 day Cleanse Smart - Advanced Total-Body Internal Cleanse

A gluten-free vegan dietary supplement labeled as a deep comprehensive plane that eliminates waste & toxins while restoring digestive regularity.  A two part system claimed to provide deep-cleansing support for the 7 channels of elimination; liver, lungs, lymphatic system, kidneys, skin, blood, and lastly the bowel.  Using artichoke, beet leaf, bupleurum, celandine, dandelion root, milk thistle, and tumeric to cleanse the liver; mullein and red clover to cleanse the lungs, ashwagandha, LAG, red clover and chlorella to cleanse the lymphatic system; corn silk, artichoke, dandelion root and burdock to cleanse the kidneys; burdock. dandelion root and red clover to cleanse the skin; chlorella, hawthorn berrry, red clover, and burdock to cleanse the blood; and lastly burdock, beet leaf, dandelion root, celandine, cape aloe, rhubarb, slippery elm, marshmallow, fennel seed, ginger, triphala and magnesium to cleanse the bowel. 

I won this cleanse after conquering my biggest fear (karaoke: singing in public) at my work's Christmas party. Considering a cleanse for a few months it was the first thing I grabbed from the prize tote.  Working at a Co-operative grocery store is the bees knees!  Before consuming the cleanse I researched the herbs and minerals in the morning and evening formulas.  I referred to the book, Prescription for Nutritional Healing - Fifth Edition, we use at the Co-Op to direct us to the best solution when a customer is looking for a natural drug-free remedy.

Prescription for Nutritional Healing - Fifth Edition

Part 1 Section 11: Herbs - Herbs and Their Uses pg. 102

Ashwagandha Extract (Withanaia somnifera) an important Ayurvedic herb also known as Indian ginseng and winter cherry.
Actions and Uses: Rejuvenates and energizes the nervous system.  Helps prevent stress-related disorders and stress-related depletion of vitamin C and cortisol.  Increases physical endurance and improves sexual function.  Has anti-inflammatory and antiaging effects.  In labratory studies, has modulated and stimulated immune function.
Burdock Extract - root (Arctium lappa) also called bardana, beggars buttons, clotbur, goba, lappa and thorny burr.  All parts of the plant; seeds, plant and roots are used for medicinal reasons.

Acions and Uses: Acts as an antioxidant and may help to protect against cancer by helping to control cell mutation. Aids elimination of extra fluid, uric acid, and toxins.  Has antibacterial and antifungal properties.  Purifies the blood, restores the liver and gallbladder function and stimulates the digestive and immune system.  Helps skin disorders such as boils and carbuncles, and relieves gout and menopausal symptoms.  When used as a hair rinse it promotes scalp and hair health. Caution: It interferes with iron absorption when taken internally.  

Corn Silk (Zea mays) is the stigmas and styles of a female corn flower. 

Actions and Uses: Acts as a diuretic. Aids the bladder, kidney and small intestine.  Lessens the incidence of bed-wetting when taken several hours before bedtime.  Good for carpal tunnel syndrome, edema, obesity, premenstrual syndrome, and prostate disorders.  Used in combination with other 'kidney herbs' it opens the urinary tract and removes mucus from the urine.
Dandelion Extract - root (Taraxacum officinale) is a small flower native to temperate regions.  The flowers, leaves, roots and tops are all used for medicinal reasons. Leaves are often boiled and eaten like spinach.
Actions and Uses: Acts as a diuretic. Cleanses the blood and liver, and increases bile production.  Reduces serum cholesterol and uric acid levels.  Improves functioning of the kidneys, pancreas, spleen, and stomach. Relieves menopausal symptoms. Useful for abscesses, anemia, boils, breast tumors, cirrhosis of the liver, constipation, fluid retention, hepatitis, jaundice, and rheumatism.  Believed to also help prevent age spots and breast cancer.
Fennel seed (Foeniculum vulgare) is a flowering plant species with yellow flowers and feathery leaves. All parts of the plant; seeds, fruit, roots, leaves and stems have many uses. Fennel seeds are a primary flavor component in Italian sausage. The powdered plant can also be used as a flea repellent.
Actions and Uses: Used as an appetite suppressant and as an eyewash.  Promotes functioning of the kidneys, liver, spleen, and clears the lungs.  Relieves abdominal pain, colon disorders, gas and gastrointestinal tract spasms.  Useful for acid stomach. Good after chemotherapy and/or radiation treatments.
Ginger root (Zingiber officinale) is a plant indigenous to Southern China consumed as a delicacy, medicine or spice.
Actions and Uses: Fights inflammation, cleanses the colon, reduces spasms and cramps, and stimulates circulation.  A strong antioxidant and effective antimicrobial agent for sores and wounds.  Protects the liver and stomach.  Useful for bowel disorders, circulatory problems, arthritis, fever, headache, hot flashes, indigestion, morning sickness, motion sickness, muscle pain, nausea and vomiting.
Hawthorn Extract -berry (Crataegus laevigata) is a large genus of shrubs and trees also known as thornapple, May-tree, or hawberry also native to temperate regions. The flowers, fruit and leaves are used for medicinal reasons.
Actions and Uses: Dilates the coronary blood vessels, lowers blood pressure and cholesterol levels, and restores heart muscle. Decreases fat deposit levels. Increases intracellular vitamin C levels. Useful for anemia, cardiovascular and circulatory disorders, high cholesterol, and lowered immunity.  Caution: Do not uses it taking medication for heart disease.
Marshmallow root (Althaea officinalis) is a perennial species indigenous to Africa. The flowers, leaves and roots are used for medicinal and ornamental reasons. Often used as a filler in the compounding of pills.
Actions and Uses: Aids the body in expelling excess fluid and mucus.  Soothes and heals skin, mucous membranes, and other tissues, externally and internally.  Good for bladder infection, digestive upsets, fluid retention, headache, intestinal disorders, kidney problems, sinusitis and sore throat.
Milk Thistle Extract- seed (Silybum marianum) also called Mary thistle or wild artichoke.  Because milk thistle has poor water solubility, it is not effective as a tea.  A concentrated capsule or extract form is best.
Actions and Uses: Protects the liver from toxins and pollutants by preventing free radical damage and stimulates the production of new liver cells.  Also protects the kidneys.  Good for gallbladder and adrenal disorders, inflammatory bowel disorders, psoriasis, weakend immune system and all liver disorders.  Has shown anticancer effects against prostate cancer and breast cancer.  Lastly it inhibits COX-2 formation.
Mullein Leaf (Verbascum thapsus) is a hairy biennal plant that grows small yellow flowers from a large rosette of leaves.
Actions and Uses: Acts as a laxative, painkiller, and sleep aid.  Taken internally, aids in getting rid of warts. Clears congestion.  Useful for asthma, bronchitis, difficulty breathing, earache, hay fever, and swollen glands.  Used in kidney formulas to soothe inflammation.

Red Clover - leaf and stem (Trifolium pratense) is an herbaceous short-lived perennial plant.  The flowers, leaves and stems are all used for medicinal reasons. 

Actions and Uses: Fights infection, suppressed appetite, and purifies blood.  Has expectorant, antispasmodic, and relaxing effects.  Relieves menopausal symptoms such as hot flashes.  Good for bacterial infections, coughs bronchitis, inflamed lungs, inflammatory bowel disorders, kidney problems, liver disease, skin disorders, and a weakened immune system.
Rhubarb Root (Rheum rhabarbarum) is usually considered a vegetable however it is a herbaceous perennial that grows large triangular leaves and small flowers.
Actions and Uses: Fights infection and eliminates worms. Enhances gall bladder function and promotes healing of duodenal ulcers.  Good for constipation, malabsorption, and disorders of the colon, spleen and liver. Caution: should not be used during pregnancy.
Slippery Elm bark (Ulmus rubra) A species of elm native to eastern North America.  Also known as red elm, grey elm, soft elm, moose elm and Indian elm.
Actions and Uses: Soothes inflamed moucous membranes of the bowels, stomach, and urinary tract. Good for diarrhea and ulcers and for the treatment of colds, flus and sore throat. Beneficial for Crohn's disease, ulcerative colitis, diverticulosis, diverticulitis and gastritis.
Tumeric Extract - root (Curcuma longa) is another herbaceous perennial plant often used as a seasoning and a main ingredient in curry powder.
Actions and Uses: Curcumin, the yellow pigment in turmeric, is the active ingredient.  Fights free radicals, protects the liver against toxins, inhibits platelet aggregation, aids circulation, lowers cholesterol levels, and improves blood vessel health.  Has antibiotic, anticancer, and anti-inflammatory (COX-2 enzyme) properties. Good for all arthritic conditions.  Also curcumin has been shown to stop the proliferation of rapidly dividing cancer cells.

Artichoke Extract, Beet Extract, Celandine leaf, Chlorella, LAG (larch arabinogalactan) and Triphala were the only ingredients not in the book. However, my research has supported the claims on the box.   

For the best results I will be increasing my daily intake of fiber and water.  Fiber helps to absorb toxins released in the intestines from the liver. I will also limit the intake of refined/cane sugars and dairy, refrain from consuming alcohol and continue to be smoke-free (my last puff of a cigarette was December 6th, 2014).  A perfect opportunity to begin the New Year as healthy as I can be.  

I polarize in order to question, stabilizing fearlessness.  I seal the output of intelligence with the lunar tone of challenge. I am guided by the power of elegance.

We Are Eternal Beings

I was asked by a close friend how she could get her mind off of someone she cared for deeply.  He was a part of her life on a regular basis and she wanted that to remain the same.  Yet, she wanted to quiet the mental chatter when he was not there.  Hurt and desperation followed the thought of where the relationship has been.  And it seemed the world continually provided her with situations that reminded her of him.  I've recently had paralleled feelings.  My advice to her and myself was simple in composition.  Although it does takes discipline to achieve.

The optimal way to get your mind off from a repetitive pattern of negativity is to put your focus on an activity that has a motivational goal attached to the completion of it.  Simply, if you know what you don't want then you know what you do want.  If you look at the absence of the object of your desire you will surely remain with the lack there of.  For the laws of the universe guarantees we receive what our focus is on.  Rather look at the reasons why you want it and how it would feel to attain it. Positive affirmations supercharge the momentum of corrected mental thinking.  When it comes to thinking every word is vital because of our numerous associations with a single word. Take your time and carefully compose your new thoughts because the stronger your resistance the stronger your energy needs to point in a challenging direction.  The psyche of the changed mental thinking I call the 'super-ego'.  I coined the term from the famous psychiatrist Sigmund Freud. However I have my own tailored associations with the meaning.  To watch thy self while watching others.  To examine our mental activity & instinctual behavior, the actions of others, evaluating a desired outcome & inspiring our actions from within as we sift through the contrast.  To awaken the mind; a co-creator who understands the power of thinking.  'Your consciousness knows no death, no birth; it is only your body that is born and dies, but we are rarely aware of this consciousness. You are not conscious of your consciousness, and that is the whole art of meditation; becoming conscious of consciousness itself.'

I recommend a meditative entrance into your thinking when you're wanting to evaluate yours goals & observe the negative patterns of your cognition.  You go into meditation and then delicately antagonize your mental chatter and observe the mind while its trying to wrestle your stability.  To observe how your goals change your feelings.  You deserve to love and be loved.  You deserve to feel satisfaction and joy.   'You exist in time but you belong to eternity.  You are a penetration of eternity into the world of time.  You are deathless, living in a body of death.'

So, what do you want to accomplish, feel, believe?  Write it down.   If you do not write it down, it is not a goal, it is just a wish.  Why do you have passion for these?  Write it down.  How can you begin to achieve it?  Write that down.  What are the thoughts you want to change?  Write them down.  How can you change each thought towards the enjoyment of it?  That's essentially why you dwell on the lack of having it, right?  You enjoyed it so much you are sad when you no longer have it.  Now write down examples of what you adored.  Be sure to re-direct your cogitation towards the appreciation of the happening and away from not having it.  If you actively incorporate your goals and positive affirmations when you detect a downward spiral the momentum of your negativity should dissipate.  I recommend keeping a copy of what you written on hand so you may read it when needed. With time and determination it will come more naturally to correct your thinking.  You will notice less disappointment and more of the positive aspects of what you have chosen to focus on.  As you gain momentum I hope you will appreciate the new opportunities that present themselves. The laws of the universe working in harmony with an awaken consciousness is stronger than hundreds who are not in concert with them.  A matured super-ego takes time and a beneficial direction.  Be patient and have fun.  You never have yesterday. You never have tomorrow.  You only possess the key to unlock the possibility of NOW.





Where are you going?
Which way should I go?
That depends on where you are going.
I don't know.
Then it doesn't matter which way you go.

-Lewis Carroll

I polarize in order to question, stabilizing fearlessness.  I seal the output of intelligence with the lunar tone of challenge.  I am guided by the power of elegance.