Harmonic Foods: see The Food basics ( next page )
- Harmonic Proportions: 1/3 carbohydrates, 1/3 fats, and 1/3 protein. You should eat meals with portions of 33% carbohydrates, 33% protein, 33% fats. This is crucial to maintain the insulin-glucagon balance needed to minimize fat storage and maximize metabolism of stored fat. That means just by eating the correct combination of food, you can lose stores fat and prevent diabetes.
- Harmonic Order: Eat protein and fats first, carbohydrates last. At restaurants never eat the bread first. Order an appetizer that features fish, or meat or cheese. When you get your entre, eat your vegetables and meat first, and then if you have potatoes or bread, be sure to eat that last. A salad with olive oil and balsamic vinegar is a good start.
- For dessert, eat berries or take a walk:Exercise will rid the glucose from your blood stream into the muscles, reducing insulin levels and converting glucose into lean muscle mass. If you can’t take a walk you can do some neurobic exercises at the table.
The Food Basics
Fish are naturally rich in Omega-3 fatty acids, which may provide many health benefits, such as reducing risks of heart attacks and high blood pressure, prevention of brain dysfunctions such as depression and Alzheimer’s, and delaying the effects of aging. Eat wild salmon (not Atlantic or farmed salmon), anchovies, other fish 2-3 times a week. Take Omega-3, DHEA, and fish oil supplements daily. EPA and DHA are found in cold-water fish such as salmon, halibut, mackerel, sardines and herring.
- ALA (Alpha-linolenic acid)
This is found in flaxseed oil, soybeans, soybean oil, pumpkin seeds, and walnuts. The adequate daily intake of ALA for adults should be roughly 2,200 mg per day.
Berries ( The darker the better ) wild blueberries are best
- Contain powerful phytochemicals that provide antioxidant protection
- Excellent source of vitamin C, carotenes, zinc, potassium, iron, calcium and magnesium
- High in fiber
- Low in sugar
- Rich in antioxidants like carotenes, vitamin C and flavonoids
- Contains B vitamins, vitamin E, folate and fiber
- Rich source of minerals, potassium, magnesium
- Has anti-inflammatory effects
- Excellent source of raw fat, which many Americans are deficient in.
- Rich in monounsaturated fat, which is easily burned for energy.
- An avocado has more than twice as much potassium as a banana.
- Good source of folate, dietary fiber, vitamin C, vitamin E, riboflavin and vitamin B6.
- Best for protein types
Use the following fruits with caution if you are a protein type or have problems with excess insulin:
- Rich source of carotenoids and vitamins B and C
- Contains calcium, iron and potassium
- Good source of phosphorus, selenium, folate and zinc
- Contains some protein and amino acids
- Contains an enzyme, bromelain, which aids digestion, reduces inflammation and swelling and may have anti-cancer effects.
- Rich in antioxidants like vitamin C
- Provides immune support
- Excellent source of manganese, thiamin and riboflavin, which are important for energy production
- Excellent source of vitamin C, lycopene, carotenoids, folate, potassium, fiber, calcium and iron
- Consumption of guava fruit may reduce LDL (bad) cholesterol
- Has anti-microbial properties that may fight bacteria such as Staphylococcus aureus and beta-streptococcus group A.
- Guava is sometimes used as a treatment for diarrhea by natural medicine workers in the tropics
- Excellent source of antioxidant vitamins C and E, and beta-carotene
- Rich in phytonutrients that appear to protect human DNA from free-radical damage
- Good source of fiber, potassium, magnesium, copper and phosphorous
- Bone Protection
French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.
- Alzheimer’s Prevention
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer’s disease.
- Lower Cholesterol
The pectin in apples lowers LDL (“bad”) cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.
- Lung Cancer Prevention
According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.
- Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.
- Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.
- Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body’s need for insulin and may help in the management of diabetes.
What are the Best Vegetables for Good Health?Whether you’re munching them raw or juicing, some vegetables contain more health building nutrients than others. This list details some of the best and worst vegetables for your health.
Highly Recommended Vegetables Asparagus Escarole Avocado (actually a fruit) Fennel Beet greens Green and red cabbage Bok Choy Kale Broccoli Kohlrabi Brussel sprouts Lettuce: romaine, red leaf, green leaf Cauliflower Mustard greens Celery Onions Chicory Parsley Chinese cabbage Peppers: red, green, yellow and hot Chives Tomatoes Collard greens Turnips Cucumbers Spinach Dandelion greens Zucchini Use sparingly due to high carbohydrate levels Beets Jicima Carrots Winter Squashes Eggplant Vegetables to Avoid Potatoes
Nuts are excellent sources of protein, minerals, “good” monounsaturated fats and other nutrients, and they’re good for the heart.Many studies have found that eating nuts lowered heart disease risk. Other studies have shown that nuts help lower bad “LDL” cholesterol.”Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of some nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”
It only takes a small handful of nuts to satisfy hunger (and help you stay full longer), and there are many varieties to choose from. Here are six of the healthiest.
When it comes to nuts, the walnut is the king. It’s a great source of the healthy omega-3 essential fatty acids, which have been found to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis.Walnuts also contain the antioxidant compound ellagic acid, which is known to fight cancer and support the immune system. Walnuts are incredibly healthy for the heart. A study in the April 2004 issue of Circulation found that when walnuts were substituted for about one-third of the calories supplied by olives and other monounsaturated fats in the Mediterranean diet:
- Total cholesterol and LDL (bad) cholesterol were reduced
- The elasticity of the arteries increased by 64 percent
- Levels of vascular cell adhesion molecules, which play a major role in the development of atherosclerosis (hardening of the arteries), were reduced
Just a quarter cup of almonds contains nearly 25 percent of your needed daily value of the important nutrient magnesium, plus is rich in potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. In fact, a quarter cup of almonds has almost as much calcium as a quarter cup of milk.They’re also great for the colon. An animal study on the effects of almonds on colon cancer found that animals (which were exposed to a colon-cancer-causing agent) given whole almonds had fewer signs of colon cancer than animals given almond oil or no almonds. Researchers suspect the benefit may be due to almonds’ high fiber content.Plus, almonds are one of the best nuts for lowering cholesterol because 70 percent of the fat they contain is the healthy monounsaturated variety, which has been shown to help clear arteries.
Cashews are lower in fat than most nuts, and 65 percent of this fat is unsaturated fatty acids. Of this, 90 percent is oleic acid, the heart-healthy fat found in olive oil.Plus, cashews are rich in copper, magnesium, zinc, iron and biotin.
Pecans are an excellent source of over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc.Plus, according to Sue Taylor, R.D., director of nutrition communication for the National Pecan Shellers Association, “Recent clinical research studies evaluating the impact of pecans on serum cholesterol have found pecans can significantly help lower blood cholesterol when consumed as part of a heart-healthy diet.”In fact, a study from New Mexico State University found that eating 3/4 cup of pecans a day may significantly lower LDL (bad) cholesterol and help to clear the arteries.
- Brazil Nuts
These nuts are extremely nutrient-rich and contain protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Selenium is a powerful antioxidant that works to neutralize dangerous free radicals. A study at the University of Illinois even found that the high amounts of selenium in Brazil nuts may help prevent breast cancer.
- Macadamia Nuts
These nuts are high in protein, fiber, healthy monounsaturated fats, potassium and magnesium. And, a study done at Hawaii University found that people who had added macadamia nuts to their diets for just one month had total cholesterol levels of 191, compared to 201 for those eating the typical American diet. The largest change was found in the LDL (bad) cholesterol.
A Little Goes a Long Way
The key with nuts is simply not to over eat them. They are highly concentrated in both their calories and their nutrients, so you only need a small handful at a time.