Janerotech Inc. presents:
Human Nutrition and Wellness Topics
Featuring selected brief discussions on Diet and Diet Chemistry, Human Nutrition topics, Sources of Toxics in your diet, and Sources of Toxics in your environment.
Disclaimer: For Informational Purposes Only. The information on this page is believed to be true and is offered for your evaluation and consideration, and is not to be construed as medical advice.
Before starting any diet or exercise program - always consult with your health care provider or physician, especially if if you are pregnant, younger than 15 years, not in good health, have a medical condition, or are being treated for a medical condition, and thoroughly inform them of any new health program you are starting.
For Dieters - After You Reach Your Desired Weight.....
- After using a diet to reach your desired weight you will need to institute some basic lifestyle changes involving dietary decisions and you will need to maintain an acceptable level of physical activity on a daily or weekly basis. Remember, your current dietary decisions and lifestyle choices are not working, which is why you are overweight. Change is necessary.
- Institute a positive lifestyle change such as avoiding junk foods and sweets, exercising at least 20-30 minutes per day (or more), creating balanced nutritious meals with correct portion sizes, and limiting beer and soda consumption to a minimum.
- Remember, it takes about 10 minutes on a jogging exercise machine just to burn off 100 calories! So the typical high calorie diet full of sweets and fats is not your friend. We have noticed that watching what you put in your mouth is much more effective than exercise, but you do need both to be healthy.
- After you reach your desired weight, you can then begin shifting back to eating (2) "balanced sensible meals" per day, and only drinking 1 protein shake per day, such as for breakfast. If you end up continuously gaining weight, then improve the nutritional composition of your (2) meals by lowering the calories from fats, oils, sugars, and starches. Do not starve yourself, but simply add a little more protein and much more vegetables. Eat really healthy but eat leaner, and continue to take a [multivitamin with multiminerals] once a day. If that does not fix the problem this most likely means your exercise level is too low and your body has become sluggish from inactivity.
- If you are an overweight person, it's usually due to:
- not using proper portion control - overeating
- bad eating habits (intentional or unintentional)
- eating foods that make you hungry (high in sugars and carbs - but low in protein)
- eating too much sugars, starches, and fats (too many calories per day)
- eating "for the wrong reasons" ( boredom, sadness, eating for the sake of eating, eating because you like it, flavor addiction, etc.)
- not getting enough exercise or physical activity for your body
- and on rare occasions: medical conditions, appetite and metabolism disorders, eating disorders, cessation of smoking, certain medications, etc.
- This will all have to be corrected in order to keep yourself lean. You cannot go back to your "old ways" of bad eating habits, bad food choices, and sedentary lifestyle. The excitement and happiness of being leaner, better looking, and wearing smaller clothing sizes is usually enough motivation for most people, but not for all. It will take some amount of mental discipline and mental strength to maintain your new healthier lifestyle.
Basic Dietary Tips to remain lean and healthy...
- Learn how to create healthy balanced meals with proper portions
- Throw in a delicious vegetarian meal or two per week. Observe healthy diets such as Asian (i.e.: various vegetables with lean meats) and Mediterranean diets (i.e.:hummus, lean shish kebobs, finely prepared raw vegetables with healthy spices). Start a collection of very healthy recipes that you feel are delicious and enjoyable. Consider learning more about healthy cooking, vegetable juice recipes, etc.
- If you need a healthy energy boost try drinking homemade vegetable juices such as carrot juice with some red beets thrown in. If you wish to drink certain fruit juices for their phytochemical benefits, consider adding 50% purified water to lower the sugar level of the juice. This will also lower the level of beneficial phytochemicals.
- Rotate a wide variety of vegetables every week and try to eat at least 2-3 different colored vegetables per day. Do not overcook vegetables, because it destroys vitamins, enzymes, and beneficial phytochemicals. Raw is best, followed by gently steamed with some crispness left.
- Start some of your meals with a garden salad when possible, and consider making your own healthy salad dressings, or else squeeze a lime over your salad and learn to love it. Be very careful with salad dressings. Try to make your own salad dressings with olive oil, or even look for innovative healthier options such as using a thin Hummus as a salad dressing.
- Cook with olive oil. It has a very good balance of saturated, unsaturated and monounsaturated fats.
- Avoid or limit processed and prepared foods. Avoid or limit eating man-made food substances and chemical ingredients. Learn how to cook completely "from scratch" using basic simple ingredients that are natural.
- Avoid or limit trans fatty acids and hydrogenated vegetable oils such as margarines and commercially baked goods containing these synthetic substances.
- Avoid burnt, overheated, oxidized, or rancid fats and oils.
- Avoid or limit all burnt foods, as in blackened with fire or high-temp frying.
- Avoid or limmit all sources of dietary [aluminum containing ingredients] such as aluminum silicate or sodium aluminum silicate. This is sometimes used as an anticaking agent for powders and baking mixes and to make some processed cheeses flow smoother. Also do not allow acidic or salt containing foods to come in contact with aluminum. Avoid cooking foods in aluminum pots or pans. Avoid storing liquids or foods in aluminum containers. Use glass or quality stainless steel for all of the above.
- Avoid or limit meats with nitrates. Eat natural cuts of lean meats, especially salmon and fish that's low in mercury. Know that tuna contains mercury., as well as other fish. Shellfish generally have a much higher potential to store toxics in their tissues than actual fish because they live on the bottom and actually filter the water. Some top predator fish will also bioaccumulate and store toxic pollutants.
- Exercise Moderation in everything you consume. This statement is also good from a toxicology perspective.
- Hydrate your body with 100% natural beverages, not man-made beverage drinks. Drink purified water or homemade lemonade (or limeade) with lowered sugar, for example. Make your own refreshing "fruit waters" using pureed fruit and purified water with a little sugar.
- Avoid most restaurant food, especially fast food, if you are prone to gaining weight. (Some healthier restaurants are good for you if you exercise portion control and take part of your meal home with you.) If you must eat at a restaurant and you do not wish to break your diet, go for the soup and salad as your main course if there is not anything else that falls within the parameters of your "balanced sensible meal". Another good choice would be to ask for broiled salmon with two full portions of different vegetables - with no starches such as rice, noodles, or potatoes. Another option is Chicken Caesar Salad.
- When it comes to food, USUALLY the better it tastes the worse it is for you. (This is not true for fruits, which are "nature's desserts".)
- In general, usually the less calories you consume over your lifetime, the longer you live. This is related to the biochemistry of aging and the free radicals produced when your body burns a calorie (an indogenous source of free radicals, vs. exogenous sources such as air pollution or inhaled tobacco smoke.)
Sources of Toxics in your Diet and Environment ...
This will be an ongoing and fairly extensive discussion with monthly additions.
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