Nutrition Skill
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Nutrition
Always consult your healthcare professional before using herbs, changing diet, exercise regimen or any complementary health practice that you would like to try. Herbs have action, side effect, and interactions.
HIGH PERFORMANCE NUTRITION TO CLEAN, REJUVENATE AND REBUILD
COURSE MATERIAL
Solar Plexus
Food Exchange List
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MEAL PLANNING FOOD EXCHANE LIST
MEAL PLANNING FOOD EXCHANGE LIST: APROXIMATE PORTION SIZE
KEEP DAILY CALORY INTAKE BETWEEN 800 - 1200 CALORIE ON HYPOCALORIC-HYPOGLUCIDIC-DIET (Consult your health care professional before changing diet or exercise regimen.)
(Use organic whenever possible.)
As desired, choose a food from each list to make up a meal.
Total calories from each list to stay within daily calories range. 800 to 1200 if on the hypocaloric-hypoglucidic- diet (800 calories/day, 45% protein, 20% lipid, 35% carbohydrates) with plantain to lose weight. If not on this diet, calculate your daily amounts of calories needed for your desired weight, and plan meals accordingly.
List 1. STARCH
STARCH
80 calories per serving of starch (3 grams protein, 1 gram fat, 15 grams carbohydrate). (Vegetables like potatoes, corn, and peas are counted as a starch.):
1/3 cup grain
1 corn on cob, 6 inches (good source of fiber)
½ cup cooked corn
1/3 Plantain (mature green cooked)
1 small 3 oz Potato (baked, broiled, or steamed)
1/3 cup yam or sweet potato (1 small baked in skin has 60cal, medium size has 103cal, large size has 162cal)
½ cup whole grain pasta
½ cup (good source of fiber peas. Eat early in day to avoid gassiness)
1/3 cup Beans (cooked dried beans)
1 oz slice Bread (whole grain, rye, sprouted spelt bread)
½ cup whole grain (quinoa, brown rice, wild rice)
½ cup cooked cereal (barley, oats, corn meal)
1 small (3oz) Green banana
3 Cups Pop corn (air popped)
Dry cereal (See box, serving size vary. Usually less than 100 calories per serving.)
VEGETABLE
25 calories per serving of vegetable ( 5 grams carbohydrate, 2 grams protein). See each serving size below:
½ cup cooked vegetables
½ cup of vegetable juice
1 cup raw vegetables
SOURCES:
Bean sprouts
Broccoli Asparagus
Broccoli
Brussels sprouts
Cauliflower
Cabbage
Carrots
Eggplant
Greens
Kale
okra
beets
pea pods or snow peas
snap beans
chive
Alfalfa
squash
spinach
tomato
water chestnuts
Turnip
Dandelion greens
Squash
Okra
Parsnip
Endive
Fennel
The following are less than 20 calories per serving:
Celery
Cilantro
Green salads
onions
Cucumber
Radish
Peppers
1/3 cup kidney beans has 80 calories
1 cup chick peas (garbanzo beans) has about 269 calories
1 cup cooked lentil has 230 calories
List 2. FAT
FAT
45 calories per serving (5 grams fat). Serving size:
1 tea spoon oil (safflower, wheat germ, pumpkin seed, sesame seed, sunflower seed, fish oil, especially cod- liver oil, olive oil, primrose oil, cold press flax-seed oil, borage oil)
4 inches across (1/8) avocado
1 tea spoon vegan margarine
1 table spoon nuts or seeds (almonds, pumpkin seed)
2 Table spoons reduced-calorie salad dressing
1 Tbsp salad dressing, reduced calorie
1 Tbsp Mayonnaise (reduced-calorie)
List 3. MILK
MILK AND MILK PRODUCTS
60 calories per serving, 8 grams protein, 12 grams carbohydrate
60 calories per serving: 1 cup of almond milk
90 – 110 calories per serving: 1 cup (8 oz) 1 gram fat, 12 grams carbohydrate, skim milk or products
120 – 150 calories per serving: 1 cup (8 oz) 3 gram fat, 12 grams carbohydrate, 2% skim milk or products, yogurt low-fat plain
150 – 170 calories per serving: 1 cup (8 oz) 5 gram fat, 12 grams carbohydrate, whole milk or products
90-110 calories 1 envelope Hot coco mix (avoid artificial sweeteners)
List 4. MEAT
MEAT
55 calories per serving (7 grams protein, 3 grams fat):
1 oz small servings of lean meat
1 oz fish (Mackerel, herring, salmon, cook with bone for calcium content)
1 oz poultry (vegetarian fed chicken or turkey, skin removed)
(These are better choices for meat eaters than high fat meats and cheeses. Limit meat, poultry and fish to 3 times per week; this allows days between for body to cleanse.)
Other dietary source of essential fatty acid (EFA), but caution needed:
1 Eggs (high cholesterol yoke)
1 oz Cheese (4-5 grams fat per oz)
¼ cup Cottage cheese, low fat
2 oz Shell fish (high cholesterol)
List 5. FRUITS
FRUITS
60 calories per serving (15 grams carbohydrate). Serving size:
½ cup fresh or frozen no sugar added
SOURCES: Cantaloupe
Grapefruits
Honeydew melon
Orange
Tangerine
Strawberry
Papaya
Apple (1 medium apple has 95 calories)
Banana (1 medium banana has 105 calories)
Apricot
Pear
Grapes
Pineapple
Pomegranate
FRUIT JUICES:
½ cup Apple, grapefruit, orange
1/3 cup cranberry, grape, or prune
FREE FOOD containing fewer than 20 calories
2 tsp jelly or jam, sugar free
2 Tbsp spoon whipped topping
1 Tbsp Spreadable fruit, no sugar added
½ cup Cranberries or rhubarb, no sugar added
Tea or coffee
Celery
Cucumber
Cilantro
Green salads
Garlic
herbs
lemon
Onions
Peppers
Radish
Salsa
seasonings
Fruit juices are high water content, and sugar content speeds up metabolism to release waste quickly. Their alkalizing effects helps reduce cravings for sweets. Fruits and fruit juices have their best nutritional effects when taken alone. Eat them before noon for best energy and cleansing.
Small amount (a tip) of fruit juice in a glass of water first thing in the morning flushes the Intestine. Fresh lime juice in warm water prepares the stomach for a meal. Sit while drinking and eating for best digestion.
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PLANTAIN HERB FOR WEIGHT LOSS
Three grams plantain was effectively administered half an hour before meals, twice daily with half a glass water. The diet was a standard hypocaloric- hypoglucidic diet (800 calories/day, 45% protein, 20% lipid, 35% carbohydrates). This resulted in a dramatic weight loss.
Plantain satiates the appetite, and reduces the absorption of lipid fat.
Plantain (seeds) the powdered portion has been used as a bulking agent for colon movement and as appetite suppressant. The seeds and leaves of this plant are used. Plantain causes a decrease in triglycerides (fat), bad cholesterol, atherosclerosis, and lowers blood sugar which is helpful in type 2 diabetes.
Avoid taking plantain, if taking carbamazepine, digoxin, lithium or warfarin; it may decrease the absorption of these medications. Stop taking plantain and consult health care provider if develop allergic reaction such as sneezing, itching, swollen eyes. Do not use plantain if have trouble swallowing.
Caution:
Plantain may decrease the absorption of oral drugs. Take all oral drugs 1 hour before or 4 hours after plantain.
Plantain may decrease absorption of calcium, iron supplements, vitamin B12, and zinc supplements. Take supplements either 1 hour before or 4 hours after plantain
MEAL REPLACEMENT
Calcium, C -complex (vitamin C with bioflavonoids), choline, inositol, kelp should be included in meal replacement.
Sources:
Pure raw wild clover honey
Radish (raw or fresh juice) is rich in vitamin A, B, K, phosphorus, calcium, iron, vitamin C and some protein.
Kelp contains balanced minerals, iodine, calcium and aids in weight loss.
Choline is found in lecithin (about 13 percent choline by weight)
Brewer’s yeast contains calcium, inositol, lecithin
Bioflavonoids, some food sources are orange, cantaloupe, parsley, grapefruit, apricot, broccoli, cabbage, black currant.
Other beneficial supplements
Chromium supplement (high doses 1000 micrograms daily) have been shown to normalize blood sugar in adult-onset diabetics.
Food source of chromium are:
green pepper, and apple.
Mixed carotene supplement (25,000 IU of beta-carotene along with related compounds like alpha-carotene, lutein, and zeaxanthin. It must contain lycopene to give the full benefits).
Food source of beta-carotene are:
carrot, kale, and parsley.
Calcium may prevent precancerous tissue from becoming cancerous. When calcium and vitamin D supplement are taken, this helps to lose more weight per week when dieting. The brain detects lack of calcium and seeks to compensate by spurring food intake.
Calcium Food source:
Kale, parsley, beet greens, and broccoli.
Vitamin D is involved in bone mineral balance.
Food source: cold water fatty fish like herring and tuna.
(Cook with bone intact for more nutrition.)
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Food combination snacks
(Nuts and Fruits) 2 kinds per day successful for weight control diet. Approximately 200 calories.
1 Medium Apple with one of the following:
1 TBSP Almond or peanut butter,
1 TBSP Nuts or seeds
1 Large Peach with the following:
¾ Cup Plain Yogurt
5 Stalks Celery with:
3 Slices Turkey slices (caution)
1cup Blueberries with:
1 oz / slice Hard Cheese (parmesan or cheddar)
1 Cup Baby carrots with:
½ Cup 2% Cottage Cheese
Carrots' nutrition are best absorbed when eaten with avocado.
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HIGH PERFORMANCE NUTRITION QUICK SHEET
High Performance quick nutrition combination of Methionine food with vitamins.
Methionine food sources:
Beans, Egg, Fish (caution), Garlic, Lentils, meat (caution), onion, soybean (caution), seeds (caution), yogurt.
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Vitamin B6, B12, folic acid, lecithin. B vitamins work best when taken together, as with vitamin B complex
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Mid-morning Protein Shake in a bullet:
2 handful of sliced almonds
5 Tbs. Pre-cooked oatmeal
½ Scoop protein powder
1 tsp. Fresh ground flaxseed
1 well ripened banana
1 small handful unsalted peanuts (If weight gain is desired)
Cover with almond milk
Please see nutrition skill in the Beauty of Healing Program for the full High-Performance Diet.
Consult health care professional before changing your diet, or exercise regimen.
QUICK SHEET CALCULATIONS
Daily Calorie Intake Formula:
Desired Weight x 15 = Daily Calorie Intake
Daily Protein Intake Formula:
10% of Daily Calorie Intake
Example:
Desired weight of 167 x 15 = 2,505 Daily calorie intake.
.10 x 2,505 = 250.5 grams Daily Protein Intake (or round to 251)
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CLEANSING JUICE DRINKS
Breakfast: bunch parsley push through juicer with carrots.
Handful parsley
6 carrots (greens removed)
Breakfast: juice together
1 pink grapefruit, peeled
1 red apple, with seed
Breakfast: juice peaches and lime, then put with banana and brewer’s yeast in blender
2 peaches, pitted
½ lime
1 ripe banana
1Table spoon brewer’s yeast
Lunch:
Handful dandelion greens (organic)
3 pineapple rings, with skin on (organic, washed well)
3 radishes
Lunch:
Handful spinach
Handful parsley
2 stalks celery
5 carrots
Dinner: bunch parsley and push all ingredients together through juicer.
Handful parsley
3 stalks celery
3 garlic cloves
3 carrots, greens removed
Juice snack: juice together, pour into cups, add sticks and freeze.
1-quart blueberries
1 bunch green grapes
1-inch slice ginger root
Wooden popsicle sticks
3 oz paper cup
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High Performance Nutrition Master Plan
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Goal: Protect self from damage, stay youthful, and promote energy from the cellular DNA level, this process of nutrition is a way the body protects itself from damage. It also protects against cancer, heart disease, neurological disorders, and many age-related problems.
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Vitamin B6, Vitamin B12, Folate (folic acid), choline, and ATP energy works with methionine to do this process of nutrition. Vitamin B6, Vitamin B12, and Folate (folic acid) must be in the body at optimum levels for this process.
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Methionine is an essential amino acid (a protein that must be obtained from the diet).
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It metabolizes (change) to homocysteine, which needs to be broken down quickly to S-adenosyl Methionine (SAMe), amino acid cysteine, adenosine triphosphate (ATP energy), and other compounds.
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SAMe is formed when methionine is combined with ATP energy.
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Vitamin B6, Vitamin B12, Folate (folic acid) deficiencies can prevent homocysteine from converting rapidly enough. High levels of homocysteine in the blood are associated with increased risk of cardiovascular disease, makes the blood more prone to clot, promote LDL (bad) cholesterol that increase plaque in the blood vessels. High levels also damage cell membrane (the protection around the cell).
-Methionine Benefits:
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A powerful antioxidant.
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A good source of sulfur (sulfur help to prevent skin and nails problem).
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It is required for the production of collagen (protein), which maintains the elasticity of the skin, form fibers of tendons, ligaments, and connective tissue of the body.
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Required for the body to make collagen and proteins.
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It promotes excretion of estrogen, which is good for women on oral contraceptive.
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It decreases histamine levels, which helps with inflammation and allergy.
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It helps to prevent fatty build up in liver and arteries for good blood flow to the brain, heart, and kidneys.
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Protects glutathione. Glutathione is an enzyme that neutralizes toxins in the liver, which protects the liver from damage. Glutathione deficiency is commonly associated with hemolytic anemia.
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Detox lead, heavy metal from the body.
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Protects against radiation.
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Beneficial for osteoporosis.
Food source of methionine:
Beans,
Eggs (moderate),
Fish (moderate),
Meat (caution),
Soybeans (caution),
Lentils,
Seeds,
Yogurt.
Vegetables:
Brussels sprouts,
Cabbage,
Dock,
Horseradish,
Chive,
Watercress,
Garlic,
Onions.
Fruits:
Pineapple,
Apple.
Nuts:
Brazil nut,
Filbert (Hazelnuts).
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SAMe supplement
SAMe works with folic acid, choline, vitamin B6, and Vitamin B12.
Dose:
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High dose could produce nausea, GI disturbance, but otherwise no notable side effects have been reported.
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Should always be taken on an empty stomach.
Caution Anyone with manic-depressive disorder (bipolar mood disorder) should consult physician before taking this supplement.
Positive effects:
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Antidepressant
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Benefits joints, connective tissue, arthritis, and fibromyalgia.
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Promote healthy liver
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May help lower homocysteine levels.
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May slow the aging process.
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Facilitate the manufacture of DNA and brain neurotransmitters, which aid in metabolism of fat and the hormone melatonin (control sleep).
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ATP energy is produced naturally in the body, and serves as an immediate source of energy for the body.
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Inosine is a nucleoside. Nucleosides are responsible for encoding, transmitting, and expressing genetic information.
-Inosine is naturally in the body, rebuilds ATP energy, and stimulate production of 2,3 diphosphoglycerate (2, 3 – DPG), which is needed for transport of oxygen in the muscle.
Food source of inosine
Animal intestine (ex. tripe)
Brewer’s yeast
-Caution: if have kidney problem or gout don’t take inosine supplement, because it increases production of uric acid.
-Dose of supplement is recommended by manufacturer, and taken 45 to 60 minutes prior to exercise.
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Creatine creates more ATP energy (by transforming ADP back to ATP). Supplement must be used in combination with balanced nutrition.
Caution: don’t take with fruit juice or else increased production of creatinine could result, which is difficult for the kidneys to process.
-Never exceed recommended dose of supplement.
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Folate (a B-vitamin) also known as folic acid, or pteroylglutamic acid (PGA). Folate is considered a brain food. It is needed for energy production and the formation of red blood cells, white blood cells, healthy cell division, and replication.
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Folate regulate homocysteine levels to prevent accumulation of fatty plaques in the arteries (atherosclerosis). Have an adequate supply of fruits and vegetables.
Cautions:
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Alcohol may interfere with folate absorption.
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Do not take high dose of folate supplement for extended periods, if you have hormone related cancer or seizure disorder.
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Oral contraceptive may increase the need for folate.
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Food sources of folate:
Bran,
Brewer’s yeast,
Dates,
Green leafy vegetables,
Milk,
Mushroom,
Orange,
Whole grain,
Cheese,
Asparagus,
Barley,
Beef (caution),
Lamb, (caution)
Chicken, (caution)
liver, (caution)
Salmon,
Tuna,
Brown rice,
Split peas,
Legumes,
Lentils,
Root vegetables.
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Vitamin B6 pyridoxine reduces water content in tissues to relieve pressure on the heart and blood vessels (cardiovascular).
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Food source vitamin B6:
Brewer’s yeast,
Wheat germ,
Carrots,
Spinach,
Sunflower seeds,
Walnuts,
Chicken, eggs, fish, meat (caution)
Pease.
-Other sources:
Blackstrap molasses,
Brown rice
other whole grain
Cantaloupe,
Banana,
Corn,
Broccoli,
Cabbage,
Avocado,
Dulse,
Beans,
Plantains,
Rice Bran
Potatoes
some herbs
Choline food source: Lecithin (high in choline),
Eggs,
Soybean (caution).
Cooking may destroy choline. Choline can also be produced by the normal flora bacteria in your intestines and absorbed into your blood stream.
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Vitamin B12 is required for the manufacture of the nucleic acids that make up genes, and production of energy from sugars and fats. It is also needed for the formation of red blood cells, normal growth of the nervous system, produce neurotransmitter acetylcholine, and prevent infertility.
-To bypass the digestive system, the simplest way to take vitamin B12 is sublingual.
-100 to 500 mcg is a reasonable dose. Excess is harmless and excreted.
Food source vitamin B12
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in foods of animal origin. Milk, cheese, fish, or meat are considered the best sources. Organ meat as liver is the best sources of vitamin B12. If you are a strict vegetarian, such as vegan, you may require vitamin B12 supplement.
Vitamin C with bioflavonoids helps promote production of antiviral protein interferon. Vitamin C with bioflavonoids is an immune stimulant, an antioxidant and is needed for stress-hormone production. This helps the adrenals, and acts as an antioxidant.
-Vitamin C with bioflavonoids also support anti-inflammation process. It is helpful in autoimmune diseases as arthritis and cancer.
-Vitamin C helps to absorb iron.
FOOD SOURCES OF VITAMIN C:
Citrus fruit (with the white pithy part intact)
Kale
Parsley
Broccoli
Brussels sprouts
Asparagus
Green pepper
Cabbage
Cantaloupes
Grapefruits
Honeydew melons Oranges Tangerines
Strawberries
Food Source Of Bioflavonoids
Bioflavonoids enhance the absorption of vitamin C and works synergistically with vitamin C to prevent easy bruising. It also helps to stabilize collagen structures and helps to reduce inflammation.
Food sources:
Apricot
Black currant
Blackberry
Broccoli
Cabbage
Cantaloupe
Cherry
Grape
Grapefruit
Lemon
Orange
Papaya
Parsley
Plums
Prunes
Sweet pepper
tomato
Complex Carbohydrate food source: raw fruits and vegetable juices, legumes, and whole grain
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DIET TO BUILD MUSCLE
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(A balance diet produces a better result with workout)
Skeletal muscle store about 400 grams glycogen (stored glucose). That’s a little less than one pound. All spare glucose not stored as glycogen is converted to fat.
Excess protein provides energy. Weight lifting puts it into your muscle. You can’t store protein. Anything not immediately used turn to fat. You gain weight when you increase calorie in an effort to increase protein intake.
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Protein synthesis occurs at a higher rate in muscle cells that are well hydrated. Drink at least five 8-ounce glass of water daily.
Protein powder
These two can combine in a shake.
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Whey is a: “fast protein” it quickly breaks down to amino acid and absorbed into the blood steam. After workout it is delivered to the muscle right away.
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Casein digest slowly, steady supply of a small amount of protein for longer periods of time, as between meal or when asleep.
Help To Tone The Body
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Almonds great source of (alpha-tocopherol) vitamin E
2 handful per day can be eaten without weight gain.
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Olive oil prevent muscle breakdown by lowering levels of tumor necrosis factor.
Macronutrient:
Protein 15% of Diet, (takes nearly 30% of total calories needed to digest). It is estimated that fresh fruits and vegetable juice can be assimilated (digest) in twenty to thirty minutes.
Healthy Carbohydrate
Carb (low carb) (takes nearly 5 to 10% of total calories needed to digest)
Food Source:
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whole-grain pasta made from wheat, brown rice, quinoa. These have their fiber intact.
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Starchy vegetables: potatoes’ roots, parsnips, pumpkin, squash, zucchini, sweet potato.
Fat
Fat (takes nearly 3% of total calories needed to digest). The most efficient.
Micronutrients
Vitamins
Mineral
ESSENTIAL NUTRIENTS MUST BE TAKEN IN THE DIET
Focus to maintain essential nutritional intake.
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Protein (15% of our diet)
-Vegetables per ½ cup serving cooked or: 1 cup raw vegetables are approximately: 25 calories, 2 grams protein, 5 grams carbohydrate.
-Starchy vegetables like potatoes, corn and peas, per ½ cup serving, yam or sweet potato 1/3 cup serving, 1/3 plantain green, spaghetti sauce ½ cup serving, are approximately: 80 calories,
3 grams protein, 1 gram fat.)
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-Most grains are low in lysine amino acid. But most grains are high in tryptophan, methionine, and cysteine.
-Most legumes are low in tryptophan, methionine, and cysteine. But most legumes are high in lysine. Combing both is beneficial..
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-Essential amino acid are the building blocks of protein, which are not made by the body and must be taken in nutritionally. These are:
isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, valine, threonine. Cysteine and tyrosine are limited substitute for methionine and phenylalanine.
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-Most berries and citrus fruits have about 10% protein.
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-Most vegetables have a lot more. has about
33% protein
Kale,
Cauliflower
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50% protein.
Broccoli,
spinach,
zucchini and
mushrooms,
nearly all leafy greens and yellow vegetables
-Vegetables are low in calories. For best results put them on a bed of brown rice or quinoa.
- Large russet potato has about 8 grams of protein and that covers about 14 to 17% of the daily protein need.
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-Eating more protein in the morning helps you feel satisfied, and likely to consume fewer calories later in the day.
Isoleucine and Leucine food sources:
Fruits
Papaya
Avocado
Olive
Nuts
All nuts except pea nut
Sunflower (1oz has 164 calories, 6 grams protein, calories from protein 15%)
Peanuts (1 oz 164 calories, 7 grams protein, calories from protein 17%)
Lysine food sources:
vegetables
Carrot
Beet
Cucumber
Celery
Parsley
Spinach
Dandelion greens
Turnip greens
alfalfa
Fruit
Papaya
Apple
Apricot
Pear
Grapes
Methionine food sources:
vegetables
Brussels sprouts
Cabbage
Dock
Horseradish
Chive
Garlic
Watercress
Fruits
Pineapple
Apple
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