WHOLE GRAIN FLOUR
THE INVENTION OF WHITE FLOUR IS MAN MADE; MADE AFTER WW2. JUST ABOUT NO NUTRITION IN WHITE FLOUR.
CHARLES ATLAS [MR. HEALTH AND STRENGTH MAN--LOOK HIM UP ON THE INTERNET] TAUGHT YOU SHOULD LOOK UPON WHITE FLOUR AS ENEMY #1 FOR DESTROYING GOOD HEALTH.
ONE OF THE MAIN THINGS IN PHYSICAL LIFE TO BE HEALTHY IS TO NOT USE WHITE FLOUR.
WHEN I BOUGHT THE CHARLES ATLAS COURSE AT AGE 14 I DID WHAT HE TAUGHT; I STOPPED EATING WHITE FLOUR PRODUCTS..... THAT ALOING WITH OTHER THINGS HAS MADE MY BIOLOGICAL AGE 20 YEARS YOUNGER THEN MY BIRTH CERTIFICATE AGE WHICH IS 83 BUT BIOLOGICALLY I AM 63.
ESSENTIAL EGGS .... HAVE SOME EACH DAY
A Look at The Nutrition Facts Table of Eggs | Egg Farmers of ...
Eggs are nutrient powerhouses, offering high-quality complete protein (all essential amino acids), healthy fats, vitamins (A, D, E, B vitamins like B12, Riboflavin, Folate, Choline, Biotin), and minerals (Selenium, Phosphorus, Iron, Zinc). Key nutrients like choline, selenium, and vitamin B12 are found in meaningful amounts, with the yolk containing most fat-soluble vitamins and choline, while the white provides B vitamins.
Key Nutrients in Eggs:
Protein: A complete protein source, containing all nine essential amino acids, crucial for building and repairing tissues.
Vitamins:
B Vitamins: Rich in Riboflavin (B2), B12, Folate, Biotin, and Pantothenic Acid (B5).
Fat-Soluble Vitamins: Good source of Vitamins A, D, and E.
Vitamin D: One of the few natural food sources.
Minerals: Excellent source of Selenium, Phosphorus, and Iodine; also contains Iron and Zinc.
Choline: Essential for brain health and metabolism, with eggs being a primary source.
Antioxidants: Contain lutein and zeaxanthin, beneficial for eye health.
Healthy Fats: Provide monounsaturated and polyunsaturated fats, along with cholesterol, though its impact varies by individual.
Where Nutrients Are Found:
Yolk: Contains most of the fat-soluble vitamins (A, D, E, K), choline, lutein, zeaxanthin, phosphorus, iron, and most of the protein.
White (Albumen): High in protein, riboflavin (B2), and other B vitamins.
Egg Nutrition
From simple scrambled eggs to the trendy Shakshuka, Canadians are enjoying eggs in so many different and delicious ways.
Eggs: Nutrition and Health Benefits - Healthline
Dec 20, 2022 — It's best to talk with a doctor to determine whether eating eggs every day is safe for you. What vitamins are found in...
Healthline
Egg nutrition information. Eggs are a natural source of many nutrients including high quality protein, vitamins and minerals. Eggs...
WONDER OF WALNUTS
Walnuts are packed with healthy fats, especially plant-based omega-3s (ALA), protein, fiber, antioxidants (polyphenols, vitamin E), and essential minerals like manganese, copper, magnesium, and phosphorus, supporting heart, brain, and gut health. They offer a rich profile of polyunsaturated fats and phytonutrients, making them nutrient-dense, though high in calories, with some studies suggesting not all calories are absorbed, as noted by University of California - Davis Health.
Key Nutrients in Walnuts (per 1 oz serving)
Fats: About 18g total, mostly healthy polyunsaturated fats (PUFAs) and alpha-linolenic acid (ALA), a plant-based omega-3.
Protein: Around 4g.
Fiber: About 2g.
Minerals: Excellent source of manganese, copper, magnesium, phosphorus; good source of iron, zinc, potassium, selenium.
Vitamins: Rich in Vitamin E, folate, B vitamins (B6, thiamin).
Antioxidants: High in polyphenols and ellagic acid, concentrated in the skin.
What Makes Them Special?
High Antioxidant Power: Ranked highly for antioxidant content.
Omega-3s: The best nut for ALA, crucial for reducing inflammation.
Gut Health: Promote beneficial gut bacteria through fiber and ellagitannins.
Brain Health: Contain melatonin, folate, vitamin E, and polyphenols that support mental well-being
OATS [PORAGE] VERY GOOD FOR DAILY DIET
Oats (Avena Sativa) Benefits and How to Eat More
Oats are packed with essential vitamins and minerals, notably Manganese, Phosphorus, Magnesium, Iron, Zinc, Copper, Selenium, and several B vitamins like Thiamine (B1), Folate (B9), and Riboflavin (B2), supporting metabolism, bone health, immunity, and energy production. They also provide quality protein, fiber (especially beta-glucan), and antioxidants, making them a highly nutritious whole grain.
Key Vitamins in Oats
B Vitamins: Thiamine (B1), Folate (B9), Riboflavin (B2), Pantothenic Acid (B5), Niacin (B3).
Vitamin E: A beneficial antioxidant.
Key Minerals in Oats
Manganese: Crucial for metabolism, bone development, and antioxidant enzymes.
Phosphorus: Important for bone health and tissue maintenance.
Magnesium: Involved in numerous bodily functions, often lacking in diets.
Iron: Essential for oxygen transport in the blood.
Zinc: Supports immune function.
Copper: An antioxidant mineral important for heart health.
Selenium: A powerful antioxidant supporting immunity and brain function.
Potassium: Supports fluid balance and heart health.
Other Key Nutrients
Fiber: High in soluble (beta-glucan) and insoluble fiber, benefiting heart health and digestion.
Protein: Higher quality and quantity than many other grains, with unique proteins like avenalin.
How They Help
Energy Metabolism: B vitamins and manganese aid in converting food to energy.
Heart Health: Beta-glucan fiber helps lower LDL cholesterol; copper supports heart function.
Bone Strength: Phosphorus, magnesium, and manganese are vital for strong bones.
Immunity: Zinc, selenium, and iron support a robust immune system.
Oats 101: Nutrition Facts and Health Benefits - Healthline
Jul 31, 2025 — Daily consumption of beta glucans has been shown to lower cholesterol, especially LDL (bad) cholesterol........
DATES ARE SUPER GOOD FOR A DAILY DIET
Dates are packed with essential minerals like potassium, magnesium, copper, and iron, plus B vitamins (especially B6), fiber, and antioxidants, making them a nutrient-dense, energy-boosting dried fruit, despite their high sugar and calorie content. They provide significant amounts of copper, magnesium, potassium, and B6, supporting heart health, nerve function, and metabolism.
Minerals: Potassium, Magnesium, Copper, Iron, Manganese, Phosphorus, Calcium, Zinc, Selenium.
B Vitamins: Vitamin B6 (pyridoxine), Niacin (B3), Riboflavin (B2), Thiamine (B1), Folate, Pantothenic acid (B5).
Antioxidants: Flavonoids, Carotenoids, Phenolic Acid, Polyphenols.
Nutritional Highlights
Potassium: Crucial for heart and muscle function.
Magnesium: Important for bone health and energy.
Copper: Supports enzyme function and antioxidant systems.
Iron: Helps oxygenate blood, fighting fatigue.
Fiber: Aids digestion and gut health.
Vitamin B6: Supports brain health and neurotransmitter production.
Why They're Good For You
High in Antioxidants: Protect cells from damage, potentially benefiting heart health.
Natural Energy Boost: Carbohydrates and sugars provide quick energy.
Digestive Health: High fiber content promotes regularity.
Considerations
Calorie & Sugar Dense: As a dried fruit, dates are high in calories and natural sugars, so moderation is key.
BLUEBERRIES
Blueberries are a nutrient-dense "superfood" packed with antioxidants (especially anthocyanins), fiber, vitamins C & K, and manganese, offering benefits for heart health, brain function, blood sugar, and gut health while fighting inflammation and potentially reducing chronic disease risk. They are low in calories but high in water, aiding fullness and weight management, and can improve memory, lower blood pressure, support exercise recovery, and protect against cancer.
Key Nutritional Benefits
- Rich in anthocyanins (giving them their blue color), which fight cell damage, inflammation, and chronic diseases like heart disease, diabetes, and some cancers.
- Good source of Vitamin C (immune support), Vitamin K (bone health, clotting), and Manganese.
- High fiber content supports digestion, adds bulk for fullness, and helps manage blood sugar.
Proven Health Advantages
- May lower blood pressure, improve blood vessel function, and reduce cholesterol oxidation, lowering risk for heart disease.
- Linked to improved memory, delayed age-related cognitive decline, and potential protective effects against neurological disorders.
- Can improve insulin response and help moderate blood sugar levels, benefiting those with or at risk for Type 2 diabetes.
- Anthocyanins reduce systemic inflammation and can help combat exercise-induced muscle damage.
- May inhibit the growth of certain cancer cells, including breast and colon.CHIA SEEDSYes, chia seeds are very healthy, packed with fiber, omega-3s, protein, antioxidants, and minerals like calcium, magnesium, and phosphorus, supporting heart health, digestion, blood sugar control, and providing sustained energy, making them a nutrient-dense addition to most diets. They are easily incorporated into foods like yogurt, smoothies, or oatmeal, and their ability to absorb liquid helps keep you feeling full longer.Key Nutritional Benefits
- Excellent source, promoting digestive health, cholesterol reduction, and satiety (feeling full).
- High in plant-based omega-3s, benefiting brain function and reducing inflammation.
- Contain all nine essential amino acids, making them a complete protein source for balanced energy.
- Protect cells from damage, potentially reducing risks for diseases like cancer.
- Rich in calcium, magnesium, phosphorus, and iron, important for bone health and overall body function.
How They Help Your Body- Heart Health: Fiber and omega-3s help lower bad cholesterol (LDL) and triglycerides, supporting blood vessel health.
- Digestion: High fiber content promotes regularity and gut health.
- Blood Sugar: Protein and fiber help stabilize blood sugar levels.
- Weight Management: Fiber helps you feel full, reducing overall calorie intake.
How to Use Them- Make chia pudding by soaking in milk or water.
- Add to salads for a nutritional boost.
- Use as an egg replacer in baking.
MILKThings to Note- Drink plenty of water when consuming chia seeds due to their high fiber content.
- Consult a doctor if you take blood-thinning medications like warfarin, as chia seeds might interact.
- MILK
- Yes, milk is generally considered healthy for most people as a great source of protein, calcium, potassium, and vitamins (like D and B12), supporting bone, muscle, and overall health, but it's not universally beneficial; some individuals have intolerances or allergies, and research offers mixed results on high consumption, suggesting low-fat options are often better, while alternatives exist for those who can't have dairy.
- Excellent source of calcium and often fortified with Vitamin D, crucial for strong bones and preventing osteoporosis.
- Rich in Vitamin B12, potassium, phosphorus, and sometimes fortified with Vitamin A.
- May help with weight management and improve body composition when part of a balanced diet.
- Many adults struggle to digest lactose, the sugar in milk, leading to digestive issues.
- Milk is a common allergen, especially in children.
- Full-fat milk contains saturated fat, so reduced-fat (2%, 1%) or skim versions are often recommended.
- Some studies suggest potential links between high dairy intake and certain cancers (like prostate) or heart issues, though evidence is mixed, and fermented dairy may offer benefits.
- People with lactose intolerance or dairy allergies.
- Those concerned about saturated fat intake (consider low-fat or plant-based).
- Individuals with specific health conditions where dairy might be problematic (consult a doctor).
THE UNIVERSITY OF ALBERTA HAS AN OPEN ENDED RESEARCH STUDY ON MILK. THEY HAVE FOUND IT CONTAINS WAY MORE THAN WHAT WE EVER THOUGHT. THE STUDY IS OPEN TO ANYONE WHO IS STUDYING MILK, AND WANTS TO ADD TO THEIR RESEARCH.ORGANIC BEEFThe goodness in organic beef comes from being richer in heart-healthy omega-3s, antioxidants (like Vitamin E, Beta-carotene), and minerals (iron, zinc) due to the cows' pasture-based diet, while being free from antibiotics, added hormones, and GMOs, offering a cleaner, more nutrient-dense protein source with fewer harmful chemicals and a positive environmental impact through sustainable farming practices.Nutritional Advantages- Higher Omega-3s: Significantly more beneficial omega-3 fatty acids, crucial for heart and brain health, compared to conventional beef.
- More Antioxidants: Higher levels of antioxidants like Vitamin E and Beta-carotene, which help fight cellular damage.
- Better Fat Profile: Contains more Conjugated Linoleic Acid (CLA), linked to reduced cancer risk, body fat, and improved immunity, and generally lower saturated fats.
- Rich in Minerals: A good source of essential minerals such as magnesium, potassium, zinc, iron, phosphorus, and B vitamins (B6, B12, niacin).
Health & Purity Benefits- Free from Additives: No synthetic hormones, antibiotics, or GMOs used in production, reducing exposure to harmful residues.
- Easier Digestion: Can be easier on the digestive system for sensitive individuals due to fewer chemicals.
Farming & Environmental Goodness- Sustainable Practices: Promotes soil health, biodiversity, and reduces environmental impact through natural grazing methods.
- Animal Welfare: Organic standards ensure better living conditions and more natural diets for the cattle.
Summary of GoodnessOrganic beef offers a superior nutritional profile, fewer harmful chemicals, and supports environmentally friendly farming, making it a "cleaner," healthier protein choice.HONEYHoney offers benefits like soothing coughs, promoting wound healing, and providing antioxidants, thanks to its antimicrobial,anti-inflammatory, and prebiotic properties, potentially improving heart health and gut function, though its high sugar content means moderation is key, notes Healthline, Mayo Clinic, and National Institutes of Health (NIH) | (.gov).Key Benefits:- Effective for suppressing coughs, reducing severity, and improving sleep for respiratory infections, say National Institutes of Health (NIH) | (.gov) and Healthline.
- Topical application speeds healing, reduces scarring, and fights infection in burns and wounds, according to Mayo Clinic and Healthline.
- May lower bad cholesterol (LDL) and triglycerides, raise good cholesterol (HDL), and reduce blood pressure due to antioxidants like flavonoids and polyphenols, as shown by National Institutes of Health (NIH) | (.gov), National Institutes of Health (NIH) | (.gov), and Healthline.
- Rich in antioxidants that fight free radicals, protecting cells and potentially reducing chronic disease risk, note Mayo Clinic, Healthline, and National Institutes of Health (NIH) | (.gov).
- Contains prebiotics, feeding beneficial gut bacteria, and may even have probiotic potential, say AARP and National Institutes of Health (NIH) | (.gov).
- A quick source of carbohydrates for athletes, according to National Honey Board.
Important Considerations:- Honey is still high in sugar and calories, so consume in moderation, especially if managing blood sugar, says Healthline.
- Do not give honey to children under one year old due to the risk of infant botulism.CHEESECheese offers significant nutritional benefits, being rich in calcium, protein, Vitamin B12, and phosphorus, crucial for bone, muscle, and nerve health, and can support a balanced diet when consumed in moderation, despite its fat and sodium content, with lower-fat options like ricotta or mozzarella providing good alternatives. Its fermented nature makes it lower in lactose, potentially easier to digest, and some varieties contain beneficial compounds like Vitamin K2 and CLA,potentially aiding heart and brain health.Key Nutritional Benefits
- High in calcium and protein, cheese helps build strong bones and teeth and may reduce fracture risk.
- Protein supports muscles, while calcium helps regulate heart rate and nerve signals.
- A good source of Vitamins A, B12, and K, zinc, and riboflavin, supporting immune function and overall well-being.
- Lower in lactose than milk, making it a suitable dairy option for some intolerant individuals.
Health Considerations & Tips- Cheese is calorie-dense and can be high in saturated fat and sodium, so enjoy in portion sizes, like a thumb-sized piece.
- Some cheeses (Parmesan, Swiss, Feta) are lower in sodium than others, notes the Harvard T.H. Chan School of Public Health.
- Opt for strong-flavored cheeses (less needed) or lower-fat varieties like mozzarella, ricotta, or cottage cheese.
- Studies suggest cheese doesn't negatively impact heart health and may even offer benefits like CLA, supporting heart and brain health, especially when part of the DASH diet.
In SummaryCheese is a nutrient-dense food that can be a valuable part of a healthy diet, providing essential nutrients, but the "goodness" depends on the type and portion size, emphasizing mindful consumption for overall wellness, according to the Dairy Farmers of Canada and Cleveland Clinic.SALMONSalmon is a nutritional powerhouse, packed with omega-3s, protein, B vitamins, and minerals like selenium, offering significant benefits for heart health (lowers triglycerides, blood pressure), brain function (memory, cognitive aging), and overall well-being (muscle repair, mood, immunity), supporting a healthy diet when eaten regularly.Key Health Benefits- Omega-3s (EPA & DHA) reduce inflammation, lower blood pressure, decrease triglycerides, and improve cholesterol levels, reducing risks of heart attack and stroke.
- Omega-3s help with cognitive function, memory, and may slow cognitive aging, protecting against dementia and Alzheimer's.
- Essential for muscle growth, immunity, hormone balance, and overall strength.
- Excellent source of Vitamin B12 (red blood cells, nervous system), Vitamin D (bones, immunity), and other B vitamins (energy, cell growth).
- Omega-3s help reduce inflammation, benefiting conditions like arthritis and chronic diseases.
- Tryptophan in salmon aids serotonin and melatonin production, supporting mood regulation and sleep.
How Much to Eat?- Aim for at least two servings of fatty fish, like salmon, per week as part of a balanced diet.
Types of Salmon- Both wild-caught and farmed salmon offer significant health benefits, providing a great source of nutrients.
- SWEET POTATOES
- Yes, sweet potatoes are very healthy, offering complex carbs for energy, fiber for digestion, and high levels of antioxidants like beta-carotene (Vitamin A) for vision, immunity, and skin, plus potassium, Vitamin C, and manganese, supporting heart, gut, and brain health. While nutritious, their high glycemic index means portion control is still wise, but their fiber helps manage blood sugar impact.Key Health Benefits
- Rich in Vitamins & Minerals: Excellent source of Vitamin A (beta-carotene), Vitamin C, B6, potassium, manganese, and copper.
- Antioxidant Power: High in beta-carotene (orange varieties) and anthocyanins (purple varieties), which fight cell damage.
- Digestive Health: Fiber and resistant starch feed good gut bacteria, promoting regularity.
- Heart & Blood Sugar: Fiber and potassium support heart health and can help regulate blood pressure. Fiber also helps manage blood sugar.
- Brain Function: Antioxidants and minerals like copper support cognitive function.
How They Compare- Sweet potatoes offer more Vitamin A and antioxidants, but both provide complex carbs and fiber.
- They have a high GI/GL, similar to white potatoes, so portion control is key for blood sugar, notes The Nutrition Source.
How to Enjoy Them- Versatile for sweet or savory dishes, baked, roasted, or mashed.
- A great, affordable staple for a nutrient-dense diet.
- Rich in Vitamins & Minerals: Excellent source of Vitamin A (beta-carotene), Vitamin C, B6, potassium, manganese, and copper.
.
No comments:
Post a Comment