Archive for May 2015

    For my biology class I've been asked to research a topic I feel passionate about. I've been interested in nutrition since I was eleven years old. Although I'm by no means a stickler on what I eat {I've kinda slacked off on my exercise/good diet amidst the stress of exams}, I've since then been fairly good about exchanging white with whole grain, chip bags with air-popped corn, and ice cream with homemade smoothies. I eat small portions, I don't care much for soda, and I LOVE a salad chock full of colorful fruits and veggies.
     A BMI test using my gender, age, height, weight and waist measurement indicates I am healthy. But is this just genetics? Or does it have to do with the fact that my parents never bought Cocoa Puffs or Wonder Bread or Twinkies while I was growing up? Studies show that genetics DO play a part, but they are by no means a life sentence. The bigger factor in most people {I won't speak for those with health afflictions} is lifestyle choice, and whether or not they exercise and eat nutritiously.

*Although I love working out and along with a healthy diet was signed up for gymnastics before I can even remember, I focused my research on how to be healthy based off of food.*

      Statistics from USDA Economic Research Service show that U.S. food consumption, as a percent of calories, is 63% processed foods {added fats, oils, sugars, refined or bleached grains}, 25% animal products {meat, fish, dairy, eggs} and only 12% plant foods {fruits, veggies, legumes, nuts, seeds whole grains BUT NOTE that up to 6% of this number could include the peanuts in a Reese's Peanut Butter Cup or the mushrooms on a pizza}. Americans also show some of the worst rates of osteoporosis, heart and lung diseases, obesity, and diabetes.
      Meanwhile, Zen Habits states that "The healthiest populations in the world are plant based: the Okinawans (traditionally eat almost all plants such as sweet potatoes, soybeans, lots of veggies, with a little fish and occasional pork), the Sardinians (beans, veggies, red wine, some cheese, meat only once a week), and the vegan Seventh-Day Adventists in Loma Linda, California who are the longest-living Americans."
      Animal products are the only sources of cholesterol. Because meat requires more acid to break it down and also causes the activation of more enzymes by the pancreas, it is harder on the digestive system than plant foods. Some food for thought: cows are artificially inseminated every year to continue providing milk. So the 36 hormones and growth factors we drink are actually meant for the calves which are supposed to rapidly grow to 1000-1800 pounds.   Also, to make one pound of meat requires using ten pounds of grain, which could've been used to feed the hungry in impoverished countries.
   Plants, on the other hand, are the only sources of fiber, which not only aids in digestion but swells as it passes thus decreasing the absorption of cholesterol and glucose. Because they are packed with nutrients, plants fill a person up faster so there is less room for the empty calories of processed foods. They also require less portions consumed to provide immense amounts of energy, since plants are autotrophs and 90% of the energy is lost on each level of the food chain.

   When choosing a diet, it is important to remember that there are vitamins, minerals, and other nutrients all essential to our health and well-being. Since matter is neither created nor destroyed, every element that was ever on our mother earth is still here, and she will provide her living with it. Here is a list I compiled of some of the essentials, with several sources ALL from some form of plant-based food, be it fruit, veggie, bean, nut, legume, or grain:

Proteins {MAKE UP US} — beans, chia seed, hemp, spinach, peas, kale, nuts, quinoa, lentils, grains, tempeh, mushrooms, sprouts, broccoli, Brussel sprouts, corn, asparagus, artichokes {a complete protein includes an adequate proportion of the 9 essential amino acids, and an example would be black beans with brown rice}

· Calcium {blood pressure, fertility, bones, joints, bladder/kidney} —dark green leafy vegetables, almonds, OJ, jigs, beans, chia seed, tahini, tempeh, great northern beans

· Omega-3s {brain, skin, heart, and joints}-- flaxseed, hemp, walnuts, chia seed, edamame

· Vitamin C {skin, hair, nails, eyesight, brain, heart, lungs, hearing, immune system, joints, blood pressure, blood sugar, wound-healing and cholesterol levels}—cantaloupe, citrus, kiwi, mango, papaya, pineapple, berries, watermelon

· B6 {heart, brain, bladder/kidney}—sunflower seeds, pistachios, bananas, avocados, spinach, dried fruit like prunes, apricots, raisins

· Vitamin E {hearing, eyesight, brain, lungs, heart, muscle tissue, skin, immune system, cholesterol level}– sunflower seeds, almonds, spinach, peanuts, asparagus, mango, kiwi, broccoli, tomato

· Vitamin D {blood pressure/sugar, lungs, brain, heart, skin, joints, bones}

· Vitamin A {hair, nails, hearing, lungs, liver, immune system, eyesight, skin, muscle tissue,

· Folic Acid {hair, nails, hearing, brain}—grains, beans, DLG, asparagus, broccoli, citrus, berries, beans, peas, lentils, avocado, Brussel sprouts, seeds, nuts, cauliflower, beets, corn, celery, carrots, squash,

· Iron {hair, nails, muscle tissue, fertility, energy; for RBC transporting O2 and nutrients throughout the body}—chia seed, spinach, lentils, tempeh, lima beans, quinoa, brown rice, oatmeal, pumpkin/sunflower/squash/pine/sesame seeds, pistachios, cashews, tomato sauce, collard greens, prune juice, blackstrap molasses, swiss chard, apricots. {Since non-heme iron from plants is harder to absorb than heme animal iron, consume vitamin C an hour before or two after and also use cast-iron skillets}

· Zinc {nails, hair, fertility}—sesame/pumpkin seeds, garbanzo beans, cashews, quinoa, lentils

· Magnesium {blood pressure, bones, bladder/kidney} —chia seed, broccoli,

· Carotenoids {cholesterol levels}-- carrots, sweet potatoes, DLG, tomatoes

· Fiber {cholesterol levels, digestion}—chia seed, oatmeal, barley, bran, wheat, brown rice, berries, pear, apples, banana, orange, fig, raisins, split peas, lentils, beans, sunflower seeds, nuts, artichoke, broccoli, peas, corn, potato, carrot, Brussel sprouts

· Potassium {bladder/kidney, neurons}—bananas, chia seed, squash, sweet potatoe, white beans, OJ, broccoli, cantaloupe, pistachios, raisins,

· Phosphorus {bones} —chia seed, soybeans, pumpkin seeds, lentils, tempeh

· Biotin {skin}—peanuts, almonds, sweet potato, onions, oats, tomatoes, carrots, walnuts

I am by no means stating that a person should only eat whole and plant-based foods. But by increasing the amount and the variety in their diet, their is no doubt that a person will feel increased energy, lose weight, and overall show the short and long-term effects of an abundance of nutrients. A healthy body typically boosts happiness levels as an individual suffers from less sluggishness, gains more confidence as they become more fit, and overall aid cognitive function for proper balance of mood chemicals.

Information from:
Animal Welfare Approved, WebMD, Zen Habits, Self-Nutrition Data, Mind-Body-Green, Global Healing Center, World’s Healthiest Foods, SF Gate, Mayo Clinic, Fit Day

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