LIFESTYLE CHANGE - EATING GUIDE (CONT)

PART ONE CONCENTRATED PROTEIN  SEE BLOG OF 25/06/2012


PART 2                           LEGUMES
                                        1 Serving per day
                                        Serving size 1/2 cup cooked   OR as indicated

Beans   -     garbanzo, pinto, kidney, black, lima, cannellini, navy, mung, fat-free refried, green soy
                   beans.
Bean soups  3/4 cup
Hummus      1/4 cup
Split peas, sweet green peas, lentils
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PART 3                           CATEGORY ONE VEGETABLES
                                        3 - 4 Servings per day
                                        Serving size 1/2 cup
                                        Minimum of 5 per day
                                        Fresh juices made from these will serve the same purpose.
                                       
Artichokes, asparagus, bamboo shoots
Bean sprouts, bell or other peppers
Broccoli, brocoflower, brusselsprouts
Cabbage (all types), cauliflower, celery
Chives, cucumber
Eggplant, garlic, green beans
Greens   -   bok choy, escarole, swiss chard, kale, collards, spinach, dandelion, mustard, beet greens
Leeks, kohlrabi
Lettuce/mixed greens - romaine, red and green leaf, endive, spinach, aragula, radicchio, watercress,
                                      chicory
Mushrooms, okra, onion, radishes
Salsa (sugar free), scallions, sea vegetables (kelp etc)
Snow peas, snap peas, sprouts
Squash - zucchini, yellow, summer, spaghetti
Tomatoes or mixed vegetable juice (low sodium)
Water chestnuts - 5 whole.
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PART 4                           CATERGORY 2 VEGETABLES
                                        1 Serving per day
                                        Serving size 1/2 cup  OR as indicated

Beets, winter squash (acorn, butternut)
Carrots, 1/2 cup cooked or 2 medium raw or 12 baby carrots
Sweet potatoes or yams  1/2 meduim size
Yukon gold, new or red potato, 1/2 medium size
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PART 5                           FRUITS
                 
                      2 Servings per day
                                        Serving size as indicated

Apple 1 medium,  apricots 3 medium
Berries - blackberries / blueberries 1 cup
               raspberries / strawberries 1  1/2 cups
Cantaloupe 1/2 medium     cherries 15
Fresh figs 2
Grapefruit 1 whole
Grapes 15 ,   honeydew melon 1/4 small,
Kiwi   2 medium
Mango  1/2 medium,  nectarines  2 small
Orange   1 large,   peaches 2 small
Pear  1 small,  plums  2 small
Persimmon 1/2
Tangerines  2 small, watermelon  2 cups
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PART 6                            GRAINS
                                         1 Serving per day
                                         Serving size 1/2 cup cooked or as indicated

Basmati, brown or wild rice
Barley, buckwheat groats or millet  
Bulgar (cracked wheat)
Qunioa
Teff
Whole oats raw 1/3 cup, cooked oatmeal 3/4 cup, steel cut oats 1/4 cup
Whole wheat, spelt or kamut berries
Whole grain rye crackers 2
Bread -  mixed whole grain OR 100% whole rye 1 slice
Whole wheat tortilla OR pita 1/2 large
Low carb tortillas 2 small or 1 large
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PART 7                            OILS
                                         4 Servings per day
                                         Serving size 1 teaspoon or as indicated

                                         Oils should be cold pressed
PLANT OILS
Avocado fruit   1/8
Coconut milk (canned) light  3 tablespoon,  regular  1 1/2 tablespoon
Flaxseed oil (refrigerate)
Olives 8 - 10 medium
Olive oil extra virgin preferable
Sesame oil

COOKING OILS
Olive oil
Canola oil organic
Coconut oil 1 tsp, ghee (clarified butter) 1 tsp
Grapeseed oil 1 tsp
High oleic safflower oil
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PART 8                             CONDIMENTS

Unsweetened tomato sauce ot salsa
Mustard mayonnaise unsweetened
Fresh or dried herbs - any (e.g. dill, basil, sage,thyme, rosemary, mint, chives, etc)
Fresh or dried spices - any (e.g. curry, chilli powder, paprika, etc) 
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PART 9                             DAIRY / DAIRY ALTERNATIVES 
                                          1 Serving per day
                                          Serving size 6 ounces / 170 ml or as indicated

Almond milk plain 8 oz / 230ml
Buttermilk nonfat or 1%
Hemp milk plain  
Unsweetened coconut milk 8 oz / 230ml in carton
Milk  nonfat or 1%
Soy milk plain 8oz / 230ml
Sour cream, nonfat  6 tablespoon
Yoghurt soy plain unsweetened 4 oz /115 grams
Yoghurt (goat milk or greek) plain
Fat free feta cheese 2 oz / 60 grams
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PART 10                           BEVERAGES
                                          Up to 8 glasses a day

Water   best filtered
Mineral water still or carbonated
Rooibos tea preferably unsweetened
Non caffeinated  herbal teas  mint, camomile, hibiscus etc
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CALORIE COUNT   per serving

Concentrated protein                   approximately   150 calories
Legumes                                                                110
Nuts and Seeds                                                      100
Category 1 Vegetables                                          10 - 25
Category 2 Vegetables                                          45
Fruits                                                                     80
Grains                                                                    75 - 100
Oils                                                                        40
Dairy / Dairy alternative                                       80
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With my next posting I will include   EASY RECIPES.  I hate recipes that call for ingredients that I either don't know what they are or where to buy them.

Recipes that call for ingredients that cost an arm and a leg to buy are also not helpful.

I promise not to do this.


CHEERS FOR NOW     

 
  

                                          
     
                  
    

MY IRON LEVEL IS LOW - SO WATS THE BIG DEALIO

 Sufficient IRON intake                =                 Correct amount of RED BLOOD CELLS          =

                        Required amount of OXYGEN going to the organs in the body.

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Insufficient IRON intake             =                 Too little RED BLOOD CELLS                            =

                        Too little OXYGEN.      Heart has to beat faster and faster to supply oxygen.

            Symptoms            Tired and weak.
                                         Poor work / school performance.
                                         The ability to acquire knowledge through the use of reasoning is impaired
                                         Difficulty maintaining body temperature.
                                         Increased susceptibility to infections etc.
                                         An inflamed tongue.
                                   
If you think your iron levels are low.
There is a very easy and quick test that is often done at pharmacies that have a wellness clinic.
It is a prick in your finger and you get the results there and then. The tests costs about R20.00.

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                                                         FOR YOUR INFORMATION

The life span of a red blood cell is 120 days.

A male in good health, who donates a pint of blood, needs 56 days to regenerate his red blood cell count back to the levels prior to donating.

90% of females experience iron deficiency in varying degrees throughout their lives for a number of reasons. The most common are :-
              Poor diet
              Pregnancy
              Heavy menstruation.

Due to their rapid growth, infants and toddlers require more iron than older children.
 
Prolonged iron deficiency puts you in the high risk category for osteoporosis.

Vegetarian diets are obviously low in heme iron (iron from meat, poultry and fish). This can be addressed through careful meal planning.

Exceeding the recommended dosage of  -   antacids or medicine used to treat peptic ulcer and acid reflux can reduce the amount of acid in the stomach and the iron absorbed and cause iron deficiency.

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YOU CANNOT EXPECT TO CHANGE THE OUTCOME IF YOU KEEP DOING THE SAME THING.  

 As discussed yesterday I was given a guide as to what to eat to promote "good cell health".  It is a guide to change your lifestyle

Part One            This deals with concentrated protein.
                           2 servings per day
                           Serving size  3 to 4 ounces OR   85 to 115 grams
                           Meat, poultry and fish should be grilled, baked or roasted.
                           Fish can also be poached.

Eggs                          2 whole                OR             3 egg whites plus 1 whole egg
Egg substitute           2/3 cup

Fish, shellfish            3 oz / 85 grams fresh     OR   3/4 cup canned in water

Poultry chicken or cornish hen breast preferable

Turkey

Leg of lamb - lean roast
Beef - lean
Buffalo, venison, elk

Tofu                           5 - 6oz  / 140 - 170 grams   OR 1 cup fresh    OR  2 -3oz cube (baked)
Tempeh                      3oz / 85 grams        OR       1/2 cup
Seitan                         1/3 cup
Soy or veggie burger  4oz / 115grams

Keep cheese intake LOW due to saturated fat. Eat Nonfat or Lowfat
Cottage cheese           3/4 cup
Ricotta                        1/2 cup
Mozzarella                  1/2 cup
Parmesan grated          6 tablespoon

Seriously need to see to family now.  Like feed them

Cheers for now
   

COWS MILK IS VERY GOOD FOR BABY COWS

I wonder how many people out there realise that cows milk and dairy products are not as healthy and necessary to humans well being as we are led to believe.  Consumption of cows milk and dairy products inhibits the bodies ability to take up the iron in the food you eat. 
This is not necessarily a problem for all but if you have a tendency towards iron deficiency this is
not ideal.

I share with you my experience to illustrate my statement above.

About six years ago I began feeling run down,  I took vitamin and mineral supplements and every size shape and make.  Nothing helped in fact I just felt worse and worse.
We changed our diet from white bread, sugar and cold drinks to wholewheat bread, brown sugar and bottled water.  This improved things slightly. 
We started eating more fresh fruit and vegetables.  This also helped a little.    
We started eating more fish and chicken. This created the greatest change for the better.

While we were doing all this we also increased our intake of cows milk, flavoured yoghurt and yellow cheeses.  Our family which consists of 4 people were consuming 3 litres of cows milk a day;
3 litres flavoured yoghurt a week and approx a kilo of yellow cheese a week.
        
IN OUR SERIOUSLY DELUDED MINDS WE WERE EATING HEALTHY

So why was I not feeling as good as I should.  We started our own business 2006 and I kept putting it down to the fact of stress and not having had a holiday since 1998.

In April of this year I found out my haemoglobin level was sitting at 3.2.
I had to go into hospital for a blood transfusion. A healthy female's level should be between 16 to 12. 
After many tests my doctors solution to this problem was have a hysterectomy.  70% of the time this operation would solve my problem.   My thought on this was " WHEN HELL FROZE OVER"

We were recommended to a homeopath through friends of ours. And were absolutely gobsmacked by what we found out.

Cows milk, flavoured yoghurt and yellow cheese       -   INHIBITS IRON INTAKE from food
Regular tea, coffee, caffeine                                        -   LEECHES IRON from the body   hence
                                                                                          the term TEA ANEAMIA SYNDROME
Drinking a little fresh orange juice with your meal     -   increases fourfold your bodys' ability to take
                                                                                          up iron.
You need to eat protein with your vegetables to get the maximum iron and nutrients from your meal.

I was also given a "lifestyle change" eating guide, with vitamin and minerals and you WOULD NOT BELIEVE THE CHANGE.

I obviously have a long way to go as haemoglobin levels do not come right over night.

IN MY NEXT BLOG I WILL SHARE THE LIFESTYLE CHANGE EATING GUIDE.

CHEERS FOR NOW