When it comes to nutrition and health, there is a world full of information, so much so that you become bombarded and baffled.

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Joshua Johnson
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2 DISCLAIMER The information within these pages are for educational purposes only and in no way supersede any prior advice given by a medical practitioner, registered dietician or nutritionist. No information in this ebook is designed to diagnose or treat any symptom or condition. Should you take action on any information in this ebook, you are choosing to do so of your own free will, without coercion and in the full knowledge that the information have not been personally designed for you and that should you suffer from a medical condition of any kind or suspect that any action taken on your behalf may cause you a medical problem of any kind whatsoever that you should speak to a qualified medical practitioner for advice. Further, if you choose to take action on the information provided and feel that you are experiencing any adverse effects, then you should cease the action immediately and consult your medical practitioner or doctor. All efforts have been made to assure the accuracy of the information contained in this ebook at the time of its publication. The author disclaims any liability for any medical outcomes that may occur as a result of applying the methods suggested in this ebook. Copyright 2017 All rights reserved. No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the author.

3 General Nutrition: When it comes to nutrition and health, there is a world full of information, so much so that you become bombarded and baffled. This is why I am talking about what to consider. Of course there are tons of diets and nutrition plans out there and you can follow any of those but generally they are short term and you can benefit from them but you may not always take away the benefits of eating correctly. The reason why people diet is purely for a short term goal, for example, they are going on holiday, have a wedding or simply want to lose a couple pounds. These are short term goals and really doesn't benefit you fully when it comes to health. If you have better understanding of your nutrition then you can be healthier all round. This article is to give you an insight and better understanding with what you should be eating and how much you should be eating of those foods. To provide a little more clarity into healthy eating, because this is NOT a diet. Note: All information in this article is for reference and not to be mistaken for information to diagnose or treat any illness or disease. Always consult a professional first. Nutrition is the biggest foundation we have in order to have a really healthy life. Unfortunately foods now contain more sugar, processing and ingredients you can t even pronounce. These do more harm than good. So lets look at what things do good for your body. Because nutrition is vital to life and performance of daily activities it is important to have sufficient amounts of good foods. But understand good foods may not be good for you. Everyone is different hence the existence of thousands of diets. All in all, keep it simple. For the most part, the body works and regulates well on 40% carbohydrates, 30% protein and 30% fats. If you have specific health related diseases, then the chances are your nutrition is modified to best suit your health needs already. Carbohydrates should be predominantly from low-glycemic foods. Proteins from lean meats and varied, as it doesn't have to include meats. Fats should be from whole-food sources.

4 In general your nutrition plan should be based on vegetables, especially greens, meats, some nuts and seeds, some fruit, little starch and no sugar. Real food is perishable, so one way to look at your shopping list is to see how much food you are consuming that consists of food with a long shelf life. Consuming these food are pumped full of preservatives and other ingredients that can t be pronounced and are highly processed. Meaning their true nutrition value is minimised, thats if it had any true nutrition value to begin with. As I said, Keep it simple! Lets break this down a little more so you get a better understanding of what these are. Vegetables: Everyone knows that vegetables are carry a high nutritious value, with good dietary fibre and full of vitamins, minerals and antioxidants. These can help reduce the the incidences of cancer, stroke and cardiovascular diseases. They are also a healthy source of provitamins and carbohydrates with low calorific load and low in fats. Of course home grown garden vegetables are best but you can also go organic as we aren t all farmers. Vegetables should be included with every meal and make up the bulk of that meal.

Meats: Meats are the providers of protein containing essential amino acids, which are vital building blocks to life.

The fat content of meats vary, so swaying towards leaner meats will reduce your consumption of saturated fats because these are mainly calories rather than nutritious fats.

Nuts and Seeds: Nuts and seeds are where you get your dose of healthy fats such as essential unsaturated and monounsaturated fats such as linoleum acid and linolenic acid.

5 Meats: Meats are the providers of protein containing essential amino acids, which are vital building blocks to life. Meats also are good sources of zinc, vitamin B12, selenium, phosphorus, niacin, vitamin B6, choline, riboflavin and iron. When it comes to meats, there is also fat associated. The fat content of meats vary, so swaying towards leaner meats will reduce your consumption of saturated fats because these are mainly calories rather than nutritious fats. Meats are also low in carbs and dietary fibre, which is fine because you can get those from the vegetables you eat with the meat. Nuts and Seeds: Nuts and seeds are where you get your dose of healthy fats such as essential unsaturated and monounsaturated fats such as linoleum acid and linolenic acid. They also contain vitamins and essential amino acids providing good sources of vitamin E, B12, folate, fibre, magnesium, phosphorus, potassium, copper and selenium. Nuts are best eaten in their raw, un-roasted form, as this will keep their nutrient value higher. Nuts have been shown to be good for heart health and lower serum LDL concentrations, bad cholesterol. Some Fruit: Only some fruit is recommended, reason being is that they generally contain high sugar levels. So although fruits are great sources of vitamin C, fibre, minerals, antioxidants, phytonutrients and carbohydrates, they are best eaten sparingly. For fruit snacks with the least amount of

sugar, you should look towards berries. Believe it or not, bananas are classed as berries, but I would avoid this too as they contain approximately 3 teaspoons of sugar each!

6 sugar, you should look towards berries. Believe it or not, bananas are classed as berries, but I would avoid this too as they contain approximately 3 teaspoons of sugar each! Little Starch: Starch is essentially a carbohydrate with high sugar (glucose) values. Starch is found in potatoes, wheat, corn, rice, cereals and so is very commonly found within the human diet. Starch is processed to produce many of the sugars in processed foods. The types of foods we want to be avoiding. These carbohydrates are generally over consumed and it is the effects that they have on the body, which we want to minimise. Because high glycemic foods when eaten in excess produce large insulin responses, which is very sensitive, so a constant production of insulin can cause obesity, high cholesterol level, higher blood pressure and mood changes. This is where the Low-glycemic foods come into play, because they produce a steady release of carbohydrates over a longer duration, which reduces the insulin response from spiking. The glycemic index is a value of which how much sugar is elevated in the blood after eating those foods. Below is a table of high vs low glycemic foods for reference.

7 Low GI foods High GI foods Almonds Olives Acorn Squash Ketchup Apple Onion Bagel Lima Beans Asparagus Orange Baked Beans Mango Avocado Peach Banana Maple Syrup Beef Peanut Butter BBQ Sauce Muffin Black Peanuts Beets Noodles Beans Pear Biscuit Pancakes Blueberries Pineapple Black Eyed Peas Papaya Broccoli Plain Yogurt Bread Parsnips Brussel Sprouts Plum Bread Crumbs Peas Tuna Pork Bulgar Pinto Beans Cantaloupe Protein Powder Butternut Squash Popcorn Carrots Salmon Cereal Potato Cheese Salsa Chocolate Potato Chips Chick Peas Sauerkraut Cooked Carrots Pretzels Chicken Shrimp Corn Prunes Cottage Cheese Soy Beans Corn Chips Raisins Cucumber Soy Burgers Cornstarch Refried Beans Deli Meat Soy Milk Cranberries Rice Dill Pickles Soy Sausage Croissant Rolls Eggs Spinach Crouton Steak Sauce Grape Spirulina Dates Sugar Ground Turkey Strawberry Doughnut Sweet Potato Ham Swordfish English Muffin Sweet Relish Kidney Beans Tahini Figs Taco Shell Lamb Tofu French Fries Teriyaki Sauce Lettuce Tomato Fruit Juice Tortillas Macadamia Nuts Tuna Steak Granola Turnip Mayonnaise Turkey Guava Vegetable Juice Milk Water Honey Waffle Mushroom Zucchini Ice Cream Jelly Oatmeal Oil Instant Oatmeal

No sugar: As mentioned, we already get sugar from fruits and carbohydrates, which we want to consume thoughtfully, because they can have damaging effects on the body.

Sugar has been linked to many diseases such as Alzheimers disease and cardiovascular diseases. The more worrying thing though is that sugar can lead to addiction.

8 No sugar: As mentioned, we already get sugar from fruits and carbohydrates, which we want to consume thoughtfully, because they can have damaging effects on the body. So when it comes to foods that have been processed or have added sugar to them, we want to be running away. Sugar has been linked to many diseases such as Alzheimers disease and cardiovascular diseases. The more worrying thing though is that sugar can lead to addiction. The more sugar you consume, the more you will want and you will suffer withdrawal symptoms when trying to cut it out. Studies have shown sugar highlights the same parts of the brains neuro-activity as cocaine. Sugar really is a drug with very damaging effects. When it comes to foods aim for those with natural sugars that comes from fruits such as berries and dates. This is what you want to be aiming for, instead of having processed food thats pumped full of added sugar, salt and other chemicals. Some food companies now offer no sugar or sugar free alternatives and you have to be cautious of these too because in order to get the unique taste of whatever that product is, they will need to supplement the no sugar with other artificial ingredients to make it taste as they want it to. Now I'm not here to de-bunk all of the health claims that are out there or to justify anything else, I just want to give you a little more understanding about what type of foods you should be eating more and what ones to eat less of. There are no doubt thousands of articles and research on this type of stuff, so I encourage you to look further into it for your healths sake.

Foods you should be avoiding: Everything you consume is broken down into sugars, as sugar provides us with energy, but as mentioned before sugar is bad for us, so we want to make sure we get the best

9 Foods you should be avoiding: Everything you consume is broken down into sugars, as sugar provides us with energy, but as mentioned before sugar is bad for us, so we want to make sure we get the best type of sugars possible. Simply put avoid high-glycemic carbohydrates (see table below) as these cause huge amounts of sugar to be released into the body causing blood sugars to rise too rapidly and over work the pancreas, which releases insulin to control that blood sugar. Too much and too fast releases of sugar are going to cause health problems, its the classic example of diabetes. Have you ever felt you've eaten a big meal and feel sleepy afterwards? If food is to give us energy why is it making us crash and want to sleep? probably because it contained too much sugar in one go so you get a spike in energy but then crash afterwards because the pancreas released so much insulin to deal with the blood sugar that in fact was too much, so your blood sugar drops below a normal range. You do this with every meal its going to exhaust the pancreas and hello diabetes! This doesn't necessarily just apply to certain foods such as rice, bread, sweets or potatoes, but this also applies to the processing that foods go through, such as bleaching, baking, grinding and refining. Carbohydrates when processed can greatly increase their glycemic index value. Acid / Alkaline: Another thing that is worth mentioning when it comes to nutrition is acidity. Depending on the food, it can cause the body to be either more acidic or alkaline. Ideally if you have the perfect diet you will be achieving a neutral acidity level within the body. However as mentioned, foods will cause this to shift either up or down. At the end you can refer to the foods and chart of how this affects the body. Foods that cause more acidity are more damaging than alkaline foods generally. Not only is it best to avoid an acidic environment because of its damaging effects, being more neutrally balanced can protect you from unforgiving diseases. This is why a good amount of vegetables within the diet are of high importance because they are more alkaline than compared to

other foods, like meats, which is very acidic. Meat lovers right now might be going oh no but as this whole article is about considerations on nutrition, I'm not saying cut out meats.

10 other foods, like meats, which is very acidic. Meat lovers right now might be going oh no but as this whole article is about considerations on nutrition, I'm not saying cut out meats. They have good nutritious value and advantages, so lets be considerate and make sure you get plenty vegetables as well as a mixture of quality meats and fish. A great way to look at it is by following the 80/20 rule. Eat 80% of your foods from the Neutral to alkaline groups and 20% from a low acidic foods groups. See acid / alkaline table below.

11 Eat More < Eat Less Highly Alkaline Moderately Alkaline Mildly Alkaline Neutral/ Mildly Acidic Can be included in you 20% acid. Moderately Acidic Can be included in you 20% acid. Highly Acidic ph 9.5 alkaline water Avocardo Artichokes Black beans Ketchup Alcohol Himalayan salt Beetroot Asparagus Chickpeas Mayonnaise Coffee Grasses Capsicum/ Pepper Brussell Sprouts Kidney beans Butter Fruit juice (sweetened) Cucumber Cabbage Cauliflower Cantaloupe Apple Black tea Kale Celery Carrot Currents Apricot Cocoa Spinach Spring greens Chives Fresh dates Banana Honey Parsley Garlic Courgette Nectarine Blackberry Jam Broccoli Ginger Leaks Plum Cranberry Jelly Sprouts Green beans New baby potatoes Sweet cherry Grapes Mustard Sea vegetables Lettuce Peas Watermelon Mangos Rice syrup Green drinks Mustard greens Rhubarb Amaranth Oranges Soy sauce Okra Swede Millet Peach Vinegar Raddish Watercress Freshwater wild fish Strawberry Yeast Onion Grapefruit Rice milk Brown rice Dried fruit Red onion Coconut Soy milk Oats Beef Rocket Buckwheat Brazil nuts Rye bread Chicken Tomato Quinoa Pecan nuts Wheat Eggs Lemon Spelt Hazel nuts Wholemeal bread Farmed fish Lime Lentils Sunflower oil Wild rice Pork Butter beans Tofu Grapeseed oil Wholemeal pasta Shellfish Soy beans Goats milk Ocean fish Cheese White haricot beans Most herbs and spices Avocado oil Coconut oil Flax oil Dairy Artificial sweeteners Syrup Mushroom

To give a little more visual representation and taking into consideration all of the above information, your daily intake of food could easily look like the rough guidelines below in the pie chart.

12 To give a little more visual representation and taking into consideration all of the above information, your daily intake of food could easily look like the rough guidelines below in the pie chart. Remember to have an adequate amount of water intake as the majority of our body is made up of water. This is vital. Repeat, VITAL. I know many people do not like drinking water purely because it has no taste or doesn't taste nice enough for them but you can add a slice of lemon or lime to your bottle of water. To be healthy you need a sufficient amount of water intake to stay hydrated and function well.

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