RAINRA Posted August 7, 2008 Share Posted August 7, 2008 I am writing for family and friends a complete but simple guide to better eating based on the research that I have been doing in the past year. This is for non Vegans who just can't give up everything yet. I want to help people make smarter choices on their way to a better diet. Please feel free to add anything that I might have left out. Remember I am trying to keep this simple HERE ARE SOME GREAT BASIC SOURCES THAT ARE NOT TOO COMPLEX TO LOOK THINGS UP.http://www.nutritiondata.com(THIS GIVES YOU A COMPLETE NUTRITIONAL LIST OF EVERYTHING IN THE FOOD and tells you how healthy it is.) WIKIPEDIAhttp://www.wikipedia.org (good encyclopedia that is up to date and pretty riliable) Well first here is a link to the American Heart Association and talks about cholesterol not very long: http://www.americanheart.org/presenter.jhtml?identifier=4488 the american heart association generally recommends much higher levels recommended because they know that trying to eliminate cholesterol completely would mean being Vegan. So they throw a number out there that at least people who are on the Western Diet can achive lower cholesterol. Steps to a better diet. Step One - Avoid Smoking - Avoid Trans Fat - Trans fat is really! really! really! bad. Avoid it at all cost. Main cause of cholesterol problems. Trans Fats are labeled in ingredients such as Partially Hydrogenated oil or Hydrogenated oil. This is anything with hydrogenated in the ingredient. (in spanish it is hydrogenado) - Sodium Nitrite (cancer causer) avoid avoid avoid. - modified or GMO (anything in the ingredient) this means genetically modified) ex: modified corn starch - unless it is organic avoid CANOLA, COTTON SEED, SOY, CORN - MSG (neurotoxin) harms your nervous system. May appear in ingredients such as mono sodium glutemate, glutamate. 12 worst chemical ingredients Propyl Gallate BHA and BHT Butylated hydroxyanisole/butylated hydroxytoluene Potassium Bromate (found in processed bread) Monosodium glutamate (MSG) Aspartame (Equal, NutraSweet) Acesulfame-K Olestra Sodium Nitrite (Sodium Nitrate) Hydrogenated Oil Blue 1 and Blue 2 Red 3 Yellow 6 HERE IS A LINK to the complete list http://www.traditionaloven.com/articles/122/dangerous-food-additives-to-avoid - Minimize all or almost all processed foods. If it does not rot in a week, if it has tons of unkown ingredients pretty much don't buy it. Occasionally there are some good packaging that will keep things a bit longer. This includes fast foods.Fast foods contain many harmful chemicals although most people would not even know what is in it.If you have to buy by refrigerated or frozen foods. This probably means less chemicals. STEP 2 - Dairy - Casein protein. - Milk proteins - osteoperosis - insulin like growth factor (tumors) http://www.yourhealthbase.com/database/a74f.htm Casein- Casein has a molecular structure that is quite similar to that of gluten. Thus, most gluten-free diets are combined with casein-free diets and referred to as a gluten-free, casein-free diet. Casein may also be a trigger of migraines and other types of headaches. Casein may also be linked to the promotion of cancer and other diseases which was discovered in the 1980s by nutrition and health researcher, Dr. T. Colin Campbell, author of The China Study. Casein is often listed as sodium caseinate, calcium caseinate or milk protein. These are often found in energy bars, drinks as well as packaged goods. - Saturated Fats - mostly comes from meat products. The more you include of these the higher your cholesterol will be and the higher the chances of heart disease. - Cholesterol - this is a given (ads to human cholesterol) - Fish intake because of PCBS, Mercury and dioxins (plus all the cholesterol and Sat. Fat) - Sodium (reduce) - Refined sugars (white bread etc, soda , sweets) THINGS TO DO RIGHT to do daily - Excersize This should be the largest part of your diet - Include more fruits and vegetables.(More color and variety the better. dark greens being the best)- natural whole grain foods- legumes (beans, lentils)- nuts and seeds (healthy fat) - Avoid stressminimize vegetable oils - have strong family ties or community. Don't get lonely. Be involved. - Work that mind don't retire empower your brain by continuing to learn. Link to comment Share on other sites More sharing options...
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