Benefits of Herbs, Fruits & Vegetables, Grains & Nuts
Nutrition refers to the food used to feed our bodies.  The most
beneficial are herbs, fruits, and vegetables.  These are foods with
great nutritional value (e.g., high in protein and fiber, low sodium,
low fat, and low carbohydrates).    These foods are also beneficial
for losing and maintaining a healthy body weight and size.

Note:  Avoid food with low nutritional value (e.g., low fiber, high
sodium, high in fat, and high carbohydrates).  
Great for providing the body the proper nutrients and adding flavor
to soups, stews, and salads.  Great for facilitating proper digestion.
Fruits & Vegetables
Great for providing the body the proper nutrients, fiber, and energy;
while cleaning our teeth and facilitating proper digestion.  

Carrots:  contain a number of beneficial nutrients, minerals that  
are needed by the body and excellent for eye heath and repair.
Kale:  is an excellent source of lutein and zeaxanthin that along
with beta-carotene reduce/eliminate harmful effects from stress.
Tomato:  contain "lycopene" which is a powerful antioxidant that is
important to eye health and repair.
Grains & Nuts

Nutrition and Exercise Tips
1. Portion Control
At any given meal we should not be consuming more that the amount about size of our "fist"
(clenched hand), which is about the physical size of our stomach.  When we ingest a portion larger
than our fist at a single sitting, we stretch our stomach and cause our body to physically work harder
to process the excess food.  When we eat smaller, 'right-sized' portions, then our body operates in a
more consistent and less-stressed manner.
2. Remove Distractions
During Meals
Focusing on what we are eating allows us to control the amount we eat.  For example, watching T.V.
while eating often leads to over-eating, a sedentary lifestyle, and weight gain.
3. Coordinate meals
based on physical
When we are more active we increase our metabolism and will burn up calories more quickly and will
require more fuel more frequently; therefore, it is important to insure we are fueling (i.e., nutrients
and hydration) our bodies when we are exercising, training, or executing higher exertion activities.  
For weight-loss, we can: moderately reduce the amount of our daily caloric intake, or increase our
resting metabolism through regular exercise, or some combination of both.
Food Composition as our Energy
Food energy is calculated in the form of calories which is based on the composition (i.e., carbohydrates, fats, protein, etc.) of the
food ingested.  "Full/Good" calories (
Nutrition) are based on a well-balanced composition based on the energy needed to meet
our physical exertion (
Exercise).  For low physical exertion, less calories less frequently.  For high physical exertion, more
calories, more frequently, during periods of high physical exertion.  For example: A 'Long Distance Runner' (long-duration high
physical exertion) may consume more calories more frequently over a longer period of time to meet an extended physical
exertion than a 'Body Builder' (short-duration high physical exertion) may consume a larger-than-normal amount of calories in a
single sitting needed to meet the demands of a physically intense exertion session.  "Empty/Bad" calories are those that provide
little-to-no nutrition to the body, are not correlated to the amount of physical exertion, and excess leads to
preventable dis-eases
(i.e,. diabetes, heart disease, obesity, etc.) .
Carbohydrates "Carbs"
Carbohydrates "carbs" provide long-term fuel for the body.  Specifically, "complex" carbohydrates
which through the process of digestion are broken down by enzymes into simple sugars that are
slowly and evenly distributed through the blood feeding minerals and nutrients to the body while
providing usable fuel for the body.  When we ingest "simple" carbohydrates, like white sugar, white
flour, and processed foods, we have bypassed some of the digestive processes and directly provide the
body with immediate fuel whether it needs or not.  If the body does not need all that fuel, the
excessive fuel is stored as "fat" that will be retrieved if the body runs out of fuel and requires
additional support; however, if we never increase our metabolism, on a regular frequency, to the point
that all immediate fuel is completely and efficiently used, it remains stored as fat and will continue to
do so as long as there is excess fuel in our body resulting from our excessive food intake.  Too much
carbohydrates, whether "complex" or "simple", in the body will lead to increased fat storage through
the production of insulin, which happens quicker with "simple" carbs.  Excess sugar is also a stimulate
that can be euphoric and cause sugar cravings that can result in an over-indulgence (i.e., binge eating)
that only increases the excess fuel, fat storage, increased weight, and additional cravings.  Corrective
Action:  Reduce/eliminate "simple" carbs and only eat sufficient carbs based on physical exertion.  
Frequent and strenuous physical exertion will require more fuel, but if we are primarily sedentary,
then we should reduce our caloric intake so that we do
The body requires "fat" to function.  As described above, excess fuel is stored as fat; however there are
"good" fats and "bad" fats.  Fats can be described in several ways:

"Good" Fat (i.e., Coconut oil) vs "Bad" Fat (i.e., lard, saturated oil, etc.)
Monounsaturated Fat vs Polyunsaturated Fat
Medium-Chained Fatty Acids vs Short or Long Chained Fatty Acids

Too much ingestion of fats can lead to dis-eases such as heart disease, diabetes, and cancer.
Protein is obtained from 2 primary sources: animals and vegetation.  Protein is the building block for
generating our muscles, bones, tissue, etc.  Proteins are not properly absorbed in the body without the
simultaneous ingestion of carbohydrates.  Protein is not stored by the body so it is important to insure
that Protein is evenly consumed by having a portion of protein with each meal.  Protein deficiency is
common among those who live on a high carb/low-fat foods.

Cold-water fish (Salmon, Tuna, Cod, Hadduck, and Sardines are rich in Omega-3s, especially EPA and
DHA.  DHA makes up about 30% of the fatty acids that make up the retina which gets a significant
amount of protection from the DHA.
Note:  Their must be a balance of carbs, fats, and proteins, based on the type and duration of physical energy exerted.
Eye Health
Due to the continuous exposure of our eyes to environment (i.e., Sun) and bombardment with electronic devices, it is imperative
that we utilize all means and methods (e.g., food, protective lenses, etc.) to protect our eyes.
Health Tips
Proper digestion is critical for our bodies to activate the ingested nutrients that makes us strong and
resilient to diseases and extreme conditions.

  1. Eat foods (i.e., herbs, fruits, and vegetables) that provide natural nutrients, such as complex
    carbohydrates (carbs) found in Sweet Potatoes, versus simple carbs found in processed sugar.
  2. Relax.  Find time for self to de-stress!  Remember, stress is the SILENT KILLER!  Stress causes the
    body to produce unhealthy internal reactions that lead to various diseases, such as Diabetes,
    Heart Disease, Stoke, etc.,
  3. Digestion starts in the mouth, so chew deliberately and slowly.  Don't rush the food down the
    throat where our body has to do extra work to digest because the original source of digestion
    was by-passed.
  4. Eat a balanced variety of food for each meal.  This requires a balance between protein,
    carbohydrates, and fats.
  5. Limit portions.  Our stomach in its normal condition is about the size of our fist, so we should not
    be consuming more than a fist-full of food at any one meal (should be eaten in a quiet
    sitting/standing position).  However, the more active we are, we will have to consume a "fist-full"
    quantities more frequently throughout the day to keep our body properly fueled for the effort we
    are exerting.  If we are sedentary, little or no motion, throughout the day we should consume less
    frequently to keep our caloric intake to level that our activity burns the amount of calories we are
  6. Washing food is required at these times due to the heavy use of pesticides to prevent crop
    damage.  Foods that are peeled, such as bannas, oranges, etc., do not require washing, but should
    be rinsed to remove any residual chemicals from fertilizers during the growing process that
    could be inadvertently ingested if it makes contact with our mouth or less likely, through contact
    with our skin (our largest organ).
  7. Limited heating/cooking of some foods (e.g., vegetables, etc.) can reduce or eliminate the
    beneficial nutrients by inadvertently extracting the vitamins and minerals.  Over cooking (i.e.,
    excess boiling) or heating (i.e., extended exposure to high-heat (i.e., frying)) can change the
    molecular structure of the oil and/or food; thereby eliminating the intrinsic benefits of our foods.
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