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To
understand the healing power of your next meal, you must have
a basic knowledge of the process foods we eat have on digestion,
absorption and elimination. Digestion of carbohydrates begins
in the mouth, both by mechanical
breaking down of food and chemical digestion through the salivary
enzyme amylase.
In the stomach, gastric juices consisting of hydrochloric
acid and pepsin start
to digest proteins, and the partially digested food turns
into a paste like
substance called chyme. As the chyme is released into the
small intestine,
digestive bile from the liver, gallbladder and pancreatic
enzymes, along with
enzymes from the exocrine cells in the mucosa of the small
intestine complete the
digestion of proteins, carbohydrates and fats. The digested
food is now
absorbed by the intestinal wall lining called the villi and
enters into the blood
stream. The nutrient void food then moves into the large intestine,
where
there is an absorption of water and electrolytes and the formation,
storage and
elimination of feces.
I have walked you through the digestive process because maintaining
good
gastrointestinal and intestinal health depends on proper digestion.
The
following factors eating slowly, regular scheduling of meals
and balanced
macro-nutrition (30% protein, 50% high fiber, low glycemic
carbohydrates and 20%
essential
fatty acid fats), can restore health to stomach lining and
improve
detoxification function of intestines. This will prevent unnecessary
entrance of
toxins
into the blood and maintain good colon health. Each healing
meal should also
provide essential micro-nutrients (vitamins, minerals, enzymes
and important
phytochemicals from plant-based fruits, vegetables and whole
grains). These
photochemicals though classified as nonessential are receiving
much of the
resent scientific research moving us from the mind-set of
foods preventing
deficiencies, to foods healing a disease and promoting longevity.
Plants, like humans, are susceptible to disease and viruses
and have
developed their own protective substances, called phytochemicals.
Mounting research
reveals that many phytochemicals also protect humans from
cancers and
diseases. The following is a list of foods, which provide
protective plant chemicals
and the conditions they protect us from, and the research
to support its
claims.
Whole
Grains - The best sources are wheat, rice, barley,
oats and rye. Whole grains are the seeds of the plant and
consist of an outer shell called the bran, the middle called
the endosperm and inner called the germ. Whole grains are
excellent sources of folate, B vitamins, magnesium, iron,
copper, zinc, chromium, phosphorus and Vitamin E. Folate helps
decrease levels of the amino acid homocysteine in the blood.
High levels of homocysteine in the bloodstream are linked
to risk of heart disease. Whole grains contain phytochemicals
called phytosterols, phenolic acid and lignans. Studies have
shown that whole grains reduce risk of several cancers, type
II diabetes, they lower cholesterol, reducing the risk of
heart disease and they reduce inflammation, lowering risk
of cardiovascular disease. In a recent study at University
of Utah, Dr. Martha Slattery found that high intakes of whole
grains, especially high fiber cereals, reduced the risk of
rectal cancer by 31%. A high fiber diet (more than 34 grams
daily) reduced rectal cancer by 66%. In a recent study at
Tufts University, Dr. Nicola McKeown reported participants
who consumed at least three servings daily of whole grains
are less likely to develop insulin resistance and metabolic
syndrome which are precursors of type II diabetes and cardiovascular
disease. Whole grains are an excellent source of fiber, both
insoluble and soluble. In a resent study reported by Harvard
School of Public Health, Doctor Qi and colleagues found that
women with diabetes that consumed more whole grains, bran
and cereal fiber had lower blood vessel inflammation that
has been linked to heart disease.
Dark
Colored Fruits and Vegetables - They are part of
the largest group of phytochemicals called flavonoids. They
are characterized by dark colored fruits and vegetables and
the best sources are, blueberry, strawberry, cranberry, bilberry,
blackberry, apples, red and black grapes, eggplant, peppers,
broccoli and onions. There are more than 4,000 flavonoids
and are broken into subgroups called, anthocyanidins, proanthocyanidins,
polyphenolic acid, quercetin, ellagic acid and tannins. Studies
show that dark colored fruits and vegetables are powerful
anti-oxidants, some have fifty times the antioxidant activity
of both vitamin C and vitamin E. Studies show that flavonoids
in fruits and vegetables reduce the risk of arthritis, atherosclerosis,
diabetes and cancers. They protect the collagen protein in
joints and blood vessels from free radical damage, which reduces
edema, varicose veins and hemorrhoids. A resent study reported
by Cornell University showed the flavonoid, quercetin in apples
could protect the brain against neuro-degenerative diseases
like Alzheimer's and Parkinsonism. This was a follow up to
an earlier study at Cornell University by professor Lee, who
found that the photochemical in apples and berries has a stronger
antioxidant protective effect than Vitamin C against colon
and liver cancer cells. Blueberries have 40% more antioxidant
than the next highest strawberries. Neuroscientist, James
Joseph from Tufts University, discovered in addition to fighting
disease and cancer, blueberries prevented short-term memory
loss that accompanies aging.
Legumes
- They are in a group of vegetables that include beans, peas,
lentils
and soybeans. Legumes are rich in folate and fiber. They become
a complete
protein when combined with whole grains like, rice, wheat,
barley and oats.
Legumes are packed with the phytochemicals, phytosterols,
saponins, lignans and
isoflavones. Legumes help prevent breast, prostate and colon
cancers.
Soybeans contain substances that destroy beta carotene and
vitamin B-12 and vitamin
D. Beans and peas have an anti vitamin D compound. It is a
good practice to
balance the consumption of legumes with fresh fruits and yellow
and dark
green vegetables to provide beta carotene Vitamin B-12, and
whole grain cereals.
Recent findings from the University of Illinois under the
direction of
Professor Singlstary, show saponins found in soybeans, garbanzo
beans and navy
beans, reduce risk of colon cancer. Isoflavones found in soybeans,
chickpeas and
other legumes gained attention, when researchers reported
women in Japan and
China who eat diets high in isoflavones, reported fewer menopausal
symptoms and
lower incidence of heart disease and osteoporosis, than Western
women who
consumed less. Studies show the high soluble fiber in legumes
lower cholesterol
levels. Lima beans, kidney beans, navy beans, soybeans and
other legumes can
all help lower your cholesterol, according to James W. Anderson,
M.D., an
expert in cholesterol research who is professor of medicine
and clinical
nutrition at the University of Kentucky College of Medicine
in Lexington. The reason
these high-fiber legumes are so effective is because they
also contain pectin.
In one study, Dr. Anderson asked men to eat 1 1/2 cups of
cooked beans a day.
The result? Their cholesterol plummeted 20 percent in just
three weeks.
Red,
Orange and Yellow Fruits and Vegetable - They are
in a group of fruits and vegetables called carotenoids. Carotenoids
are found in all plant foods. In simple terms, the greater
the intensity of color, the higher the level of carotenoids.
Carotenoids are rich in antioxidants and are found in tomatoes,
sweet potatoes, oranges, grapefruit, summer squash, along
with many others. Carotenoids contain the phytochemicals,
alpha-carotene, beta-carotene, lycopene and lutein. Carotenoids
provide many health benefits which include growth and repair
of tissue and help our bodies fight bacteria and infection.
Some carotenoids can be converted to Vitamin A, especially
the beta-carotenoids. As potent antioxidant, carotenoids prevent
free radical cells from damaging DNA, through oxidation. This
is an important factor in cancer prevention. Studies show
that carotenoids may lower risk of heart disease, stroke and
help to avoid diverticulitis, cataracts and macular degeneration.
A six-year Harvard Medical study of 48,000 men, showed that
the phytochemical, lycopene found in tomatoes reduced risk
of prostate cancer by 34% over men who eat less. The study
also showed the processing of the tomato into sauce or paste,
increased the lycopenes bio availability.
Cruciferous
Vegetables - They are from the plant family called
Brassica,
which consists of broccoli, brussel sprouts, cabbage, cauliflower,
kale and
several others. Cruciferous vegetables contain a sulfur compound
called
glucosinolates. When glucosinates are chopped or chewed they
release the
phytochemicals;
isothiocynantes and indoles. High intakes of cruciferous vegetables
have
been associated with lower risk of lung cancer and cancer
of the colon. It's
believed that glocosinalte hydrolysis may alter the metabolism
of sex hormones in
a way that inhibit the formation of a hormone influenced cancers
like
prostate and breast cancers. Resent studies from Georgetown
University Medical
Center, under the direction of Fung-Lung Chung have found
that glucosinolates help
to both eliminate carcinogenic toxins in the body and encourage
the
self-destruction of precancerous cells. Researchers from Fred
Hutchinson Cancer
Research
Center in Seattle reported that men who eat 1.5 cups of cruciferous
vegetables a week can reduce the prostate cancer risk by 40%.
Researchers concluded
the phytochemical, isothocynates help produce enzymes that
destroy cancer
causing cells
Anti-Bacterial
Vegetables - They come from the subgroup of cruciferous
vegetables called thiosulfonates. They are found in onions,
garlic, leeks and
shallots. Unfortunately they are looked down upon because
of their strong sulfur
odor, but what might keep your friends away is what keep the
bacteria and
viruses away. They contain the phytochemical allylic sulfides,
which block the
activity of toxins produced by bacteria and viruses. Allylic
sulfides protect the
immune system, lower risk for some cancers, lower cholesterol.
They act as a
natural antibiotic against viruses, bacteria and parasites.
Researchers at
John Hopkins University reported that phytochemicals found
in garlic and onion
kills pylori, the bacterium responsible for most gastric and
stomach ulcers and
stomach cancers. When cooking with good oils, like olive oil,
heat changes
it's structure into trans-fatty acids or bad fats. Adding
garlic or onions to
the oil will keep this degradation from occurring for up to
20 minutes.
In
closing, I encourage all who have an ear to listen to enlarge
your belief
and purpose for what you eat at your next meal. Look beyond
it will keep you
a certain size or satisfy some physical or behavioral hunger,
but that your
next meal can start to heal you, or better yet prevent a disease
from forming.
The best offense against disease is a good defense. It's much
easier to
prepare than to repair. Stop thinking that the squeaky hinge
gets the oil and take
action before you squeak. Healing is a process and it can
start with the
healing power of your next meal.
About
the Author
Charles
Remington
Nutritionist
Charlie@thefatlosscoach.com
http://www.thefatlosscoach/
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