It all starts with the right food
Every body is different. Find your package for a feel good body. Get all the detailed nutrient facts which might be important to you. Often small changes make the big difference.
Mind opening nutrient facts
Nutrient facts about Avocado
Avocado or alligator pear is a fruit, yes! But what is more important a fruit with one of the highest fat contents and lowest, not measurable, glycemic index.
But it is GOOD FAT.
The body needs fat. A lot. Unfortunately, due to the governments food pyramid recommendation the consumption of fat has decreased over the past centuries while obesity has risen to new heights!
A horror scenario: in some ethnic groups obesity, in children, has crossed the 50% mark, i.e. every second child is sick due to the simple factor of what they eat!
Refine every dish with avocados, make guacamole with carrot sticks but don’t heat and cook with avocados as they turn inedible.
They are a great source of potassium, 30% more than the very high glycemic bananas.
Nutrient facts about Coconut
This is the most versatile fruit in eating natch. Drinking coconut water is hydration at its best, baking with coconut flour gives great texture and taste while remaining heat stable. Enhance every breakfast with some coconut flakes, batter salmon or turkey chunks with shredded coconut and saute until crispy in coconut oil or substitute pasteurized and homogenized milk and highly processed soy- and almond-milk with your easy to make home made coconut milk.
Check out the natch recipes and experiment with coconuts, the possibilities are endless.
About Fermented Food
It is not well known that fermented foods have outstanding effects to your digestion.
One magical ingredient is vinegar. Made from grapes or other fruits this fermented juice contains acids which can reduce the glycemic impact of an entire dish by up to 30%. Especially when you prepare a cheat dish work with vinegar to elevate taste and lower the glycemic effect to your body.
Be careful with sweet vinegar. A lot of cheap overly acid vinegar is pimped up with sugar, fruit juice or must like super-market grade Balsamic Vinegar. Be aware that these Vinegars are colored and sweetened with caramel, sugar and must. Real Balsamic Vinegar is one of the most expensive vinegars you can buy, is aged for up to 25 years without the need of sugar.
Another fermented food is YOGHURT. Due its organisms is has the potential to support reducing gut-related issues like constipation and diarrhea. Yoghurt will less likely cause problems for people with lactose intolerance in comparison to milk.
Still, be cautious and aware of other effects dairy products may cause in your organism.
Bottom line, yoghurt might be a good choice, but is definitely an “m”, enjoy in moderation and see how your body feels.
When you drink KOMBUCHA you are connecting to a very old tradition. This fermented pro-biotic tea dates back 2,000 years to ancient China. Health benefits attributed to kombucha tea are: boosting the immune system, detoxifying the body, especially the liver, improved digestion, reducing candida and cancer prevention.
There are many rumors about the sensational effect, e.g. that President Reagan kept his cancer under control with kombucha. Never the less, there are only few scientific studies available.
We don’t recommend to produce kombucha at home as the process can get unstable and these out of control products may harm you severely.
Conclusion: This is like medicine. Go with safe products from the grocery store and consume in moderation, not daily.
Even if it is not that popular, SAUERKRAUT is one of the healthiest foods you can eat. The glycemic index is very low as well (15). The list of health benefits, which are attributed to sauerkraut, are unbelievably long. The most important are:
protection against many digestive diseases, high in vitamins (B, C, K), contains probiotics (improves digestion and supports growth of healthy bowel flora), treatment for stomach ulcers and inhibits the growth of cancer cells.
Bottom line: great for a snack or side dish. Fits with almost every meal.
Summary: Fermented products are the worst enemy of the pharmaceutical industry as you can treat almost everything with it. Therefore, not many studies are available, but there are enough to dig deeper and find your secret weapon for a feel good body!
Enjoy. Go D, natch!
Nutrient facts about Olive Oil
The Mediterranean Diet is not pasta only. Their diet is full of fresh ingredients and salads loaded with olive oil. Olive oil can be consumed daily because of its amount of poly-unsaturated fats, which are very important to the organism.
Go for cold pressed and extra virgin (first press) quality. Good olive oil is starting at a few bucks a bottle. Unfortunately half of the olive oil production from Italy and Spain is adulterated with other cheap vegetable oils. Go for domestic olive oil or try olive oil from smaller countries like Greece or Portugal.
About Bread, rice and potatoes
High glycemic and starchy foods made of grain, rice and tubers can cause major problems in a human’s body:
THEY ALL MAKE FAT
It is not the fat that makes us fat. We get fat when the blood sugar level gets a peak through high glycemic foods like bread, rice and potatoes. Bread, especially white flour bread, has one of the highest glycemic indexes of all foods, followed by baked potatoes. Most people have bread with almost every meal, at least daily. Sweet potatoes turn to candies when baked and overtake white potatoes in the glycemic index.
These foods let the blood sugar level spike which triggers insulin production and this excess energy takes the express lane to getting stored as fat in the cells. After glucose has been stored and blood sugar levels drop you end up hungry again. Read more about this roller-coaster and why we get fat.
GRAIN CONTAIN GLUTEN
If you have Celiac Disease you definitely should go gluten-free. Other than that the gluten topic is completely overrated and pushed by the food industry. Gluten are not your friends by any means, but it is not the gluten alone, it is the combination of all the processed foods people consume daily. If you have a healthy gut a portion of Spaghetti after a long hard workout or a race will not harm you when eaten once in a while. The real problem is the DAILY bread. If you experience health problems you might also find answers in David Perlmutter’s book Grain Brain.
However, the majority of natch recipes contain no gluten due to the nature of the low glycemic ingredients – a coincidence? Focus on the good stuff and don’t get caught in the negative gluten hysteria!
WHOLE GRAINS MAKE YOU SICK
A lot of people think when going whole grain all is fine and “healthy”. This misconception was dropped by most pro athletes decades ago. Because athletes have to eat a lot they experienced severe digestive problems from whole grains. In addition, the anti-nutrients of the grain’s bran (e.g. phytic acids) offset any additional value whole grain products might have. Summary: whole grain causes digestive problems, micro-nutrient deficiencies, up to 50% LDL increase (the little sized LDL’s are associated with heart diseases).
Nutrient facts about Corn
Corn is everywhere. The US government subsidizes the corn industry with billions yearly.
Corn is widely used in animal feeding to ensure fast growth and high fat content of the animals. Works great.
Corn is used as corn syrup, corn starch, glycerin and cellulose which you can find in nearly every processed food, i.e. corn is one of the biggest contributor to obesity.
Corn on the cop should be avoided as well because of its high glycemic index. If cooked it has a glycemic index of 60-75 and a glycemic load north of 10. The majority of corn is genetically modified (aka GMO) with fertilizer and pesticides embedded already in the corn to make it easier for the corn industry to be super-productive.
Corn is the fuel for an overweight society. Save it for your 4th of July celebration.
About Juicing and Blending
Digestion begins in the mouth. Some carbohydrates from vegetables and fruits get broken down by the saliva’s enzymes. By drinking instead of eating vegetables and fruits, you bypass this important process of pre-digestion, which might cause stomach problems.
Having the glycemic load in mind, there is really no difference if you drink a sugared can of soda or a freshly pressed orange juice in the morning. The sugar amount in pure fruit juice is enough to let the blood sugar level spike within minutes, especially in the absence of fiber which gets disposed of with the peel.
Juices are increasing the risks of obesity and obesity-related diseases. After endless tests on diabetes patients fructose finally is on the black list of sugars. Fructose has a lower glycemic index than regular sugar (which contains fructose as well), but triggers Ghrelin, the hunger-hormone, which increases appetite and therefore contributes to weight gain.
Additionally, excess fructose consumption has been hypothesized as being the cause of insulin resistance, obesity, elevated LDL cholesterol and triglycerides leading to metabolic syndrome.
Summary: Eat low glycemic whole fruits like berries mixed with seeds, nuts and/or yoghurt, milk or coconut milk to prevent blood sugar levels from skyrocketing.
The very best foods can cause major digestion problems when juiced or blended, it simply is unnatural.
Nutrient facts about Peanuts
Peanuts are not nuts, they are legumes. But this is not really important. More important is that peanuts are so incorporated in the American culture (even two American Presidents were peanut farmers) that is difficult to erase peanuts from the American household. Here is why this is essential:
Peanut butter can become addictive and therefore can be contributing to overeating, resulting in overweight and obesity. In addition, the following anti-nutrients are found in peanuts which makes it a food to avoid:
Peanut agglutinin, atherogenic oils, aflatoxins (the USDA is strongly involved and peanuts are now treated with heat by the manufacturer to get this toxicity problem under control). Peanuts and peanut butter are high in Omega-6 and eaten mostly salted which contributes to a too high sodium ingestion.
Some of the anti-nutrients in peanut butter show huge growth potential for colon cancer cells. All these problems are neutralizing the good nutritional facts peanuts might have as well.
Conclusion: Simply stay away from peanuts as they are easy to substitute with real nuts.
Classic M’s – Consumed in Moderation
Alcohol is a society drug accepted around the globe. Although, one glass of wine will probably do more good than harm to your body be careful with alcoholic beverages when weight loss is your goal. Alcohol is a strong appetite enhancer: “you drink, you eat more”.
Conclusion: Limit your daily intake to one glass of an alcohol beverage or don’t drink at all in order to avoid the negative effects of increased appetite, addiction or depression. If you do drink, don’t go for strong liquors, enjoy your glass of wine which should generate health benefits and save the beer for hot summer evenings.
FOR ATHLETES: Consider that alcohol extends the recovery time after exercising.
It is very important to keep your Omega-3 to Omega-6 ratio in a good balance. If you have mastered your diet you will be at a 1:1 ratio instead of the average American ratio of 1:15.
Fish is a great source of Omega-3, but here is the problem: 90% of all bigger fish (tuna, shark) worldwide have been over-harvested and are loaded with toxins. Eat responsibly: smaller fish are less toxic (mackerels, anchovies), get sustainable farmed fish (get informed about the farm as there can be a huge quality difference: some have hygienic problems requiring anti-biotic treatment, some are testing great) or buy fish from areas who are back to a healthier stock (e.g. Alaskan Salmon).
Nutrient facts about Fruits
Fruits have an amazing reputation. However, the latest studies unveil the fructose problem: In tests against white sugar (which also contains fructose) it was shown that fructose is the real fat maker. When HFCS (High Fructose Corn Syrup) was introduced in the 1970’s, as the main ingredient for the majority of processed foods and beverages, it was the real game changer and is the main contributor of the obesity epidemic.
In addition, most fruits have been bred for centuries for sweetness to please the consumer’s sweet tooth. For example, apples with natural acidity have vanished from grocery stores, people got used to overly sweet fruits provided by the food industry. Another example is our domesticated bananas: bred to maximize sweetness, picked green, gassed for transport, and gassed again for ripening. This is a glycemic bomb waiting in the supermarket shelve. Look at athletes: they eat bananas only during racing, where a maximum of sugar/fructose intake is appreciated and essential for performance.
CONCLUSION: fruits are very healthy, loaded with anti-oxidants/vitamins, minerals and fiber, but be smart and go for local (or ripened frozen) low glycemic index fruits like berries. Eating bananas is jeopardizing every weight loss attempt. Don’t blend or juice fruits, eat whole fruits mixed with fat and protein like yoghurt, nuts or coconut-milk to keep your blood sugar level even more under control.
Nutrient facts about Pasta
Generally, the longer you cook food the higher the glycemic index/load.
This is especially true for pasta. A big question is why Italians, eating a Mediterranean diet, stay slim but eat pasta daily? Italians cook their pasta approx. 7-8 minutes instead of 20 minutes. They also eat very slowly and the pasta dishes are about a third of the size of US meals (Pasta has the character of a starter, the so called “primi piatti”, first dish/course after the appetizer).
Summary: If you want to lose weight, stay away from pasta. It is categorized as a cheat meal when you eat natch. Never the less, for athletes who have to fuel their depleted bodies it is still a good choice for a recovery post-workout meal. Prepared correctly, a well-sized pasta dish can have a low glycemic load and is still better than eating rice or tubers with some having a glycemic index of 80 and more.
CAUTION: Check your individual situation as pasta contains gluten. For the healthy natch eater, with a great gut bacteria situation, gluten should not cause any problems if eaten occasionally.
Nutrient facts about Milk
In theory, milk would be a great food (if you are not lactose intolerant).
Four topics have been researched widely which makes milk, in the form we find it in the grocery store, more than questionable:
Low fat and fat-free milk: the hysteria from the 1980’s and 90’s against everything containing fat is still in our brain. The good stuff in milk is in the fat: Omega-3, CLA and Vitamin K. Go for raw, full fat milk.
A1 milk and BCM-7: Since the book Devil in the Milk came out, new hope for milk lovers arose. For unknown reasons an unwanted genetic mutation occurred a long time ago: the beta-casein switched from “proline” to “histidine” and created the unwanted amino acid BCM-7, in the so called A1 milk. Unfortunately, A1 milk is common in the United States and Europe, with France being the exception having A2 herds. The A2 herds should be able to produce healthy milk without the nasty amino acid BCM-7 of current A1 milk. The question is if the huge dairy industry, with their corporate interests, will convert their herds to A2 in order to eliminate this problem? The evidence is overwhelming …
Pasteurization: Why do we still pasteurize milk? It dates back to when refrigeration was simply not available which created hygienic challenges at the farms. Pasteurization seamed an easy fix and advertising campaigns helped to convince the consumer to drink pasteurized milk. However, pasteurization completely changes the structure of the milk proteins which creates a different substance altogether. After the heating process, milk is basically worthless and has to be re-enriched … read the label of your milk bottle.
Homogenization: When homogenizing milk, the fat globules will be transformed in size and the fat and protein molecules will be rearranged. This modification is hypothesized to contribute to heart diseases. Although the scientific research is in the early stages, there is more and more unhomogenized milk now available: coincidence or is the dairy industry acknowledging the situation?
Summary: Pasteurized and homogenized A1 milk is associated with a long list of potential illnesses. Interestingly enough, in some States it is still not permitted to sell raw milk, whereas, some States are strongly supporting the availability of raw milk.
Conclusion: If you are not one of the lucky ones to get A2 raw milk and you are looking to elevate your health status or you want to lose weight, stay away from milk for a while. Check out the natch recipes to find dairy-free alternatives like the Cococcino.
Nutrient facts about Dairy
Fortunately, the BCM-7 amino acid is only a topic for fresh milk. Dairy products are fine from that point of view.
Important is to look for grass fed, non-GMO products made from raw milk. Avoid pasteurized milk products. The good stuff in dairy like Omega-3, CLA, Vitamins (K!) is in the fat. Also, don’t forget the flavor: low or non-fat dairy products are nonsense.
Conclusion: For weight loss don’t eat dairy for a while, not because of the fat but because dairy products can contribute to digestion problems and trigger higher insulin levels. For maintaining weight, eat dairy in moderation and skip the skim milk products. Look for products made of whole, raw milk like Parmesan cheese.
Nutrient facts about Nuts
Nuts are heavenly, but there are some important facts to consider.
While you primarily don’t get fat from fat, too much one-sided energy from the nut’s fats (MUFAs+PUFAs) is not good either. Regarding PUFA (Polyunsaturated fats): Try to get to a 1:1 ratio of Omega-3 to Omega-6.
Nuts are eaten in high amounts by specific dieters like Paleo, but nuts have even more phytic acid (the anti-nutrients mainly in the outer skin) than grains. The preparation is of the essence: buy nuts unsalted and raw (not roasted), soak them over night and dry them gently at a maximum of 110°F/43°C. It makes no sense to soak blanched nuts as the anti-nutrients are mainly in the skin of the nuts. It also makes no sense to soak almonds because you cannot get raw almonds in USA. Even labeled as raw they have to be pasteurized by law, which lowers the phytic acid content significantly. However, this process destroys the good nutrients as well.
Nuts are very sensitive to heat, don’t cook or bake with nuts or nut meal/flour. Avoid using nut meal/flour from the store. They are highly processed so as not to get rancid. Make your own nut flour and create yummy no-bake goodies.
Walnuts are the best choice, mix with other nuts. If you buy a nut mix on the go look for peanut free premium mixes containing walnuts, pecans, pistachios and macadamias.
Cashews are controversial, they might cause allergies due to high copper and magnesium content.
Nutrient facts about Soy
A very controversial food. Soy became popular after the Vegan community discovered tofu as their staple food to cover protein demands. Unfortunately, in the meantime, it is known that soy and soy products shouldn’t be consumed on a daily basis. Here is why:
Although soy contains a lot of essential micro nutrients, these can’t be absorbed because of all the anti-nutrients also found in soy: phytic acid and enzyme inhibitors are binding the good minerals and proteins and make it unavailable for the human body to absorb. Furthermore, soy contains large amounts of isoflavones which act like estrogen.
Another reason to stay away from soy is that the majority of soy is genetically modified (95% worldwide is GMO). Countries have started allowing the labeling of GMO-soy as organic, as long as it is grown organically. Non-GMO soy is simply not available anymore for mass production.
Summary: Although, more research on soy has to be done, try to limit soy/soy products intake and substitute, e.g. use home made coconut milk instead of the highly processed soy milk and use coconut aminos instead of soy sauce.
Since the 1950’s Cholesterol has had a bad reputation and considered to be the root cause of many diseases.
There is no good or bad cholesterol, there is only cholesterol. Combined with other substances, like triglycerides, it travels the blood as LDL and HDL. The liver is able to produce up to 1000mg of cholesterol daily, the equivalent of 6-8 eggs. The absolute level of cholesterol is determined by the body itself and only influenced by food intake. If your diet contains less cholesterol your body produces more.
There is no life without cholesterol, your body needs it in every cell, e.g. our bodies produce Vitamin D when sunlight hits the cholesterol in the skin and cholesterol is needed to heal wounds. Higher levels of cholesterol are triggered when there is a problem in the body, like inflammation. Nutrition can contribute to chronic inflammation through: high glycemic foods like sugar, bread, tubers (potatoes); too much alcohol; trans fat and more. Skipping saturated fats and egg yolks will not heal you: this is ignoring the cause by fiddling around with an effect. If you have high cholesterol you should look for the cause not the effect.
Evidence of unhealthy cholesterol-combinations are only found in the form of dense, small LDLs and their amount can be easily tested in a Pattern test.
Conclusion: This is a very important topic. Before lowering cholesterol levels through medication talk to your doctor about a Pattern test and how you can enhance your health actively without drugs.