T2 - Fat - P1

Topic 2 – Fat – Part 1

The simplest unit of fat in out diet is the Fatty-Acid.

There are three general types of Fatty-Acids (FA), Saturated Fatty-Acids and Unsaturated Fatty-Acids; Monounsaturated and Polyunsaturated).

The often discussed Omega-3 and Omega-6 are both Polyunsaturated Fatty-Acids.

The form of fat in our diet and its major storage form of fat in the body are called Triglycerides. Triglycerides, (Tri- three), are formed of 3 Fatty-Acids.

The same or combinations of Fatty-Acids can make-up a Triglyceride, most are in the form of combinations. A Triglyceride can be made from 1 Saturated, 1 Monounsaturated and 1 Polyunsaturated or 3 Saturated Fatty-Acids, any of a number of combinations.

For example, while most people consider eggs to be rich in Saturated Fat, eggs actually contain more monounsaturated Fatty-Acids (FA). This is made-up of 39% Saturated, 43% monounsaturated and 18% Polyunsaturated, so really a great natural whole mix of all 3 groups of FA’s.

Dietary Fat has 6 major roles-

-It provides an energy source; in fact it’s the most energy dense of micronutrients.

-It aids in the manufacture and balance of hormones, (along with Protein as stated in our last Topic).

-It forms the membranes of all of our cells, (cholesterol – more on this in further topics).

-It forms our brains and nervous systems, pretty important there!

-It helps transport Vitamins A, D, E and K.

-Here we go with essentials again! it provides 2 essential Fatty-Acids that the body can’t produce – Linoleic Acid (an Omega-6 FA) and Linolenic Acid (an Omega-3 FA).

Overall Human Health is determined by the ingested and absorbed balance of the Fatty-Acids consumed.

This is a brief explanation as to what dietary fat is and its use and roles in our whole balanced unprocessed organic nutritious food intake. The next part, part 2, will look at the effects of unbalanced fat intake, deficient fat intake and what these fats actually do for us everyday.

Until then, Be Active, Eat Whole & Unprocessed, Choose Health!

T1-Protein-P5

Topic 1 - Protein - Part 5

Conclusion.

-We need to ensure we ingest the 8 essential amino-acids (Proteins) in our diet/nutritional intake.

-Proteins are second only to water as the most abundant substance in the human body.

-They are vital for all bodily functions, from cell building, hormones to enzymes.

-They can be obtained from both animal based foods and plant based foods.

-Its important to obtain them from a variety of whole, unprocessed food sources.

-We need to ensure we can absorb them by ensuring we have ample stomach acid (which of a high percentage of American Adults don't) and healthy bacteria in our digestive tract (again something a lot of Adults don't because of the high use of Antibiotics).

-Animal based foods tend to make the body an acidic environment where as plant based foods tend to promote alkalinity.

-Spread your essential protein intake through-out the day in 5-6 meals, from Whole, Unprocessed, Organically, Grass raised and grown sources as much as possible.

-Sources: milk, eggs, raw seaweed/spirulina, watercress, a variety of seeds, meats and fish, pumpkin leaves, raw horseradish tree leaf tips, Beans, lentils nuts and seeds, cocoa, oats, dried-dates, brazil nuts, sunflower seed butter, broad beans, spinach, pinto beans, kidney beans, parsley and chives just to name a few.

Next, we move on to Topic 2- FAT!

T1-Protein-P4

Topic 1 Protein -Part 4

Other Essential Protein Sources

Protein from where? more places than you’d think!

So everyone knows that unprocessed whole organically grass raised meat, wild-caught fish and grass fed dairy products are sources of protein (amino-acids). They have, importantly, the 8 essential amino-acids that we need for healthy survival.

Great but what about other non-animal sources of these essential proteins (amino-acids)?

Well the myth is that only animal protein really has all the essential proteins (amino-acids) and that if we don’t eat animal products we will be deficient in these essential proteins.

The reality is that quite a few plant based sources have all of the essential proteins (amino-acids) as well as vitamins and phytochemicals that are vital for optimal health. So in essence could arguably be better for our health. 1lb of Romaine Lettuce actually has 2X the amount of essential protein as 1lb of beef.

What are these mythical plant based sources?

Let’s start with Greens: Edible Seaweeds, Wheat-Grass, Most leafy green vegetables, Green Sprouts like sunflower sprouts, Algae.

Fruit: Fresh Olives, Acai and Goji Berries, Avocados.

Seeds, Grains & Nuts: Chia Seeds, Hemp Seeds, Buck Wheat, Quinoa, Amaranth, Ramon nuts.

Legumes: Fermented soy products- Tempeh, Tofu and Natto

Others: Bee Pollen, Cauliflower, Shiitake Mushrooms

So it just goes to show that you can definitely get your essential proteins (amino-acids) from plant based sources. But this is just one way, just because other plant based foods don’t have all of the essential proteins, they do have some, so as long as you eat a variety of plant based foods you will ingest the complete array of essential proteins.

This is called combination eating, making sure you eat the combinations of plant based foods to gain all of the essential proteins (amino-acids).

One note to take is that these proteins are more available to absorb into your body and are a better source when eaten in a raw state. Because of this you want to ensure that the least amount of toxins are present in these foods, organic, gown without pesticides, rodenticides, herbicides and insecticides.

Two things I want to leave this topic with that I’d like to talk about in the next topic.

1) The affect foods have on the acidity or alkalinity (base) of our body’s and the affect this may have on health. The heads up here is that generally animal products increase the inner body’s acidity while plant based food increase our inner body’s alkalinity (base). Something to think about, if the inner body is acid, where can the body, in the body, get a substance to regain the balance to more alkalinity (base)?

A clue-it’s white!

2) This is something I touched on a little in a previous protein topic. A little something called, ‘bioavailability’. This is the amount of a nutrient that you can actually digest and absob. For example the bioavailability of calcium in milk is 32-34% so even if you drink 100mg you’ll only actually absorb 32-34mg, whereas the bioavailability of calcium in Collard Greens is over 72%!

Okay, hope you liked this, until the next topic –

Be ACTIVE, EAT well and choose HEALTH

T1-Protein-P3

Topic 1 -Protein- Part 3.

I hope this makes sense and is easy enough to follow, please any questions, go ahead and post/comment them on here at, Facebook- ‘Human Health: Fitness, Nutrition and Wellness’ or here on this Blog.

The previous two parts of the protein topic have sort to explain the role and importance of protein in our nutritional intake. Looking at the importance of insuring we have an intake of the essential amino-acids in our daily nutritional intake. Not just for muscle and exercise but most functions of the body from building organs and tissue to enzymes and hormones.

Just a quick reflection, protein is a nutrient needed by the human body for growth and maintenance. Following water, protein is the most abundant substance in the body. It’s found in all cells of the body, including muscle, organs, hair, skin, blood etc. They are used as precursors to vitamins and help form enzymes and hormones which in turn aid to regulate metabolism, support the immune system and other bodily functions.

This is all well and good; great you’re eating the whole unprocessed food, getting your essential amino-acids, digesting them, but what if you’re not absorbing them?

What if you’re not producing them enzymes or the good gut bacteria to allow efficient absorption of these nutrients? This would still mean that you’d be deficient in these essential-to-life nutrients.

Ok, so let’s absorb them!

Pretty much all protein we digest is broken down into amino-acids and this starts in the stomach and continues into the small intestine. The absorption into the body of the protein, or by then the amino-acids, takes place in the small intestines.

The amount of absorption of a nutrient varies slightly individual to individual, but also the food source of the nutrient affects this. This is called the Biological Value of a food, for example the protein in milk is about 90% absorbed by a healthy body. So you think you are getting a 30g protein portion but really you are only absorbing 27g. Other examples are chicken at 79% and soy 74%, so with the same 30g portion only really absorbing 23g and 22g respectively.

So this explains Biological Value, so already we may not be absorbing everything we think we are, and that’s if we are healthy with a full spectrum of enzymes and Probiotic’s.

What Enzymes and Probiotic’s do we need?

First we need adequate healthy Hydrochloric Acid in the stomach; this is where the breakdown of protein starts. Heartburn, gas, bloating, belching, constipation or diarrhea can all be signs that your Hydrochloric Acid is low, antacids just compound this, making is worse I the long run.
Hydrochloric Acid can be supported with reducing stress, chronic and acute stress reduces the amount of hydrochloric acid, so stress directly relating the ability to absorb nutrients. So firstly get rid of stress, chill out a bit and relax. Nutrients or foods that help Hydrochloric Acids levels are Peppermint, not the gum, the herb. It is used to aid the various processes of digestion due to its antibacterial and gastric-acid-promoting effects. There is much thought that drinking the juice of a freshly squeezed lemon will help increase the acid levels of the stomach which will help with the start of the absorption process.

So, fresh lemon and peppermint in the mornings to get you digestive and absorptive system started, and getting healthy. You suffer from heartburn? try a lemon instead of an antacid!

The enzymes for protein absorption are collectively called proteinases or proteases. If these are present they can break the protein into amino-acids that can be absorbed into the blood supply of the small intestine.

So where do these enzymes come from? Well they are made from proteins! So actually eating/supplementing* with digestive enzymes won’t help because the enzymes will be broken down by stomach acid before they can help in the small intestines. Basically again, make sure we get the essential amino-acids in out nutritional intake.

What can help is Probiotic’s; these can be found in fermented whole foods, most notably yoghurt. They have been shown to improve the digestibility of nutrients such as protein. They can also improve the pH of the gut which can again aid with enzyme numbers and so absorption of protein and other nutrients.

So, in summary, Peppermint herb with fresh squeezed Lemon juice and Yoghurt in our daily nutrition, along with those foods that supply our essential amino-acids mentioned in the earlier parts to this topic, (egg, seaweed and oats), maybe not all together though!

cheers!

*they may be a benefit from an enzyme found in Pineapple.

T1-Protein-P2

Topic 1 - Protein - Part 2.

This follow on is about the essential amino-acids that we identified in the earlier installment. These are the 8 amino-acids (proteins) that our bodies can’t actually synthesize itself so we have to obtain them from our nutrition. The other 12 amino-acids, (proteins), our body can synthesize and so very rarely, if we are healthy, are we deficient in these. The 8 essentials we can become deficient in though, so we have to ensure we are constantly obtaining these from our nutrition.

Protein, especially the essential amino-acids, regularly needs to be absorbed into our body for optimal health. The amino-acid storage in our bodies is like a kitchen sink with no plug, as we fill it from the tap its constantly loosing through the plug hole.

Again, what are these 8 essential amino-acids we need?

Well here they are and some of their nutritional sources along with their deficiencies, although this is not an exhaustive list. Contrary to popular belief, you can supply all of these essential amino-acids through a vegetarian or vegan diet, just by making sure you have the variety of sources.

PHENYLALANINE - found naturally in mammal milk, eggs, raw seaweed/spirulina, watercress, a variety of seeds, meats and fish.
Deficiencies- low serum levels of blood proteins, apathy, loss of hair pigmentation, edema, lethargy, liver damage, muscle loss, skin lesions, weakness

VALINE – eggs, raw seaweed/spirulina, pumpkin leaves, raw horseradish tree leaf tips, meats and fish.
Deficiencies- deterioration of muscle function and mental health, insomnia and skin hypersensitivity.

THREONINE – Beans, lentils nuts and seeds, eggs, dairy, meats and fish.
Deficiencies- Agitation, mental health deterioration, decreased digestion, intestinal malfunctions, increase in fatty liver, poor nutrient absorption, decreased protein uptake.

TRYPTOPHAN – The sleeping amino-acid, cocoa, oats, dried-dates, milk, yoghurt, raw seaweed/spirulina, meats and fish
Deficiencies- Insomnia, depression, anxiety.

ISOLEUCINE – eggs, raw seaweed/spirulina, meats and fish.
Deficiencies- Dizziness, depression, confusion, irritation.

METHIONINE – eggs, fish, meat, brazil nuts, sunflower seed butter, oats.
Deficiencies- Paralysis, hair-loss, depression, schizophrenia, Parkinson’s disease, liver deterioration, retarded growth.

LEUCINE – egg, raw seaweed/spirulina, meats, fish, broad beans, spinach.
Deficiencies- Dizziness, irritation, headaches, fatigue.

LYSINE – meat, fish, eggs, pinto beans, kidney beans, parsley and chives.
Deficiencies- Anemia, lack of energy, hair-loss, growth retardation, reproductive system complications.

So don’t read this information wrongly, there are many other reasons that could contribute to these symptoms, the idea here is to show us how important it is that we ensure to have these 8 essential amino-acids in our regular nutrition. Protein isn’t just about muscle, its about everything that goes on in our bodies, and to be a fully healthy human we need to make sure we eat, digest and absorb these nutrients, through our whole unprocessed un-chemically grown and raised nutrition.

The next part in the protein topic, ‘it’s okay to eat and digest it, but no good if you can’t absorb it’. What do we need to absorb these essentials!

Remember the mantra, “A balanced variety of whole, unprocessed, chemical free foods”.

Remember these are general examples and don’t take into account an individual’s nutritional allergies and intolerances. If you do unfortunately suffer from allergies or intolerances please check first with the food listed in these topics with your individual case.

T1-Protein-P1

Topic 1 – Protein Part 1

We all know they are needed for muscle, but in a healthy human body this is only a small fraction of what proteins do.

Proteins are essential parts of organisms, so humans. They participate in virtually every process within the body’s cells. Many proteins act as enzymes in cell reactions and are vital to metabolism. They also have structural or mechanical functions suc...h as muscle proteins and the cytoskeleton which forms the structure of all cells. Other proteins are important as hormones, antibodies in immune responses, cell integrity and functioning.

So proteins are pretty important!

The smallest unit of a protein is an amino-acid, and there are 20 of these, 12 non-essential and 8 essential. The 12 non-essentials are amino-acids that the body can create itself, the 8 essential amino-acids have to come from our diet. Because of this, to have a healthy diet we need to ensure is supplies these 8 essential amino-acids, else we will become deficient and so health will deteriorate.

What are these 8 essential amino-acids we need?

Well here they are: phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine and lysine.

There’re a couple more that are essential for certain populations that don’t make them in adequate amounts, but all in all some hard to pronounce chemicals. As long as we are getting them, as ever through whole unprocessed foods, we don’t really need to know what they are, just that we are supplying them to our bodies so they have the tools for their job!

So where can we get these essential nutrients in whole unprocessed food to make sure we have enough to be healthy?
Well here are a few ideas but this is not exhaustive, there are many sources, a bit harder for vegetarians and vegans, but still plenty of choices out there.

PHENYLALANINE - found naturally in mammal milk, eggs, raw seaweed/spirulina, watercress, a variety of seeds, meats and fish.

VALINE – eggs, raw seaweed/spirulina, pumpkin leaves, raw horseradish tree leaf tips, meats and fish.

THREONINE – Beans, lentils nuts and seeds, eggs, dairy, meats and fish.

TRYPTOPHAN – The sleeping amino-acid, cocoa, oats, dried-dates, milk, yoghurt, raw seaweed/spirulina, meats and fish

ISOLEUCINE – eggs, raw seaweed/spirulina, meats and fish.

METHIONINE – eggs, fish, meat, brazil nuts, sunflower seed butter, oats.

LEUCINE – egg, raw seaweed/spirulina, meats, fish, broad beans, spinach.

LYSINE – meat, fish, eggs, raw seaweed/spiruline, pinto beans, kidney beans, parsley and chives.

So, looks like we need to stock up on eggs, seaweed and oats!!

Just remember that the body rarely gets excess toxic levels of nutrients when they are taken from whole unprocessed food sources in a balanced diet, but toxicity can happen when using supplements to add these amino-acids to our diets.

The Key to Nutrition?

Key to nutrition is to eat a variety of whole unprocessed foods providing a spectrum of macro/micro nutrients from nutritionally dense food.

Macro-nutrients are the three staples of Protein, Fat and Carbohydrates. Protein is made up of the 20 amino acids, 8 essential and 12 non-essentials. Fat is made up of fatty acids, saturated, mono-unsaturated and poly-unsaturated. Carbohydrates, simple, complex, starch and fiber.

Micro-nutrients are the every important vitamins, minerals and the ever expanding group of phytochemicals.
Optimum health and body functioning is dependant on the absorption of these macro and micro nutrients from whole, unprocessed food sources, preferably from food raised without the use of chemicals, (pesticides, herbicides, rodenticides and insecticides), without added hormones, additives and preservatives.

Topic 1 - Protein Part 1 next..

.The 4 Pillars

Health is the functional and metabolic efficiency of a living being. From the 4 pillars of genetics, environment, activity and nutrition.

Health image - What comprises Health

A quick focus on your life goals and health/fitness desires/goals that you are going to achieve!

Nutrition and exercise are both equally important; you can't achieve your goals doing one and not the other. Saying this, the weight is on nutrition. About 80% of achieving your Health and Fitness/Weight goals is based on Nutrition, while around 20% is based on the activity and exercise (Vigorous), that you do.

A secondary note is that you can’t get fit, loose weight, get strong, and have great endurance if you aren’t healthy. If you aren’t healthy your body will focus its energy and life support on vital functions such as the brain and organs making sure they have adequate energy and support. It will do this to the detriment of most other bodily functions including but not limited to immune system, reproduction, skin/hair, energy levels etc..

Strive for Health. Ant goals you might have, physical, mental, academic, relationship, professional, if you’re healthy they’ll be easier to focus on, easier to generate the energy to do and ultimately easier to achieve.

So do we really want to achieve and are we serious about these Health and Fitness/Weight goals?

If we are.........

Make sure you start off with great unprocessed whole organic nutrition, fuel your body right and give your body what it deserves for health and recovery. I mean it gets you through tough stuff right? Work day, travel, workouts etc…
Time to give it something back, and help it recover and get you to optimal health before you make it work hard again! So let’s treat ourselves right, make the time and eat and snack on whole unprocessed organic food. Remember, spread the nutrition, about 5 meals a day, intake being in the shape of a triangle, the base representing breakfast the point your evening meal. More to start your day, less to finish it and sleep! Breakfast like a King, Supper like a Pauper.

Next, activity. Optimal physical health and fitness is achieved through 5 hours of vigorous exercise a week. That's 5 hours out of a possible 168 hours in a week, or 3% of your week. Not a lot really, we've just got to make the time for ourselves, no procrastinating, no excuses, just do it. There are no other ways around it, really what else can you become really successful at by only doing it 3% of the time?

So, in summary, if we are really being truthful to ourselves and not being in denial to ourselves, what we need to do is make sure we-

1) Ingest a variety of whole unprocessed food with a weight on fruit and vegetables, essential proteins, whole organic grains and quality organic fats.

2) Then completing at least 5 hours of vigorous activity/exercise for 3% of our week.

3) Remember the 8 hours of sleep for recovery-VITAL to reduce stress and that's important!

The numbers: 3+5=8

3- % of your week for vigorous exercise
5- Whole unprocessed meals a day
8- Hours of good sleep per night

Thank you all have an active healthy week, make the choices to keep you moving in the right direction towards your true real goals, what ever they might be, choose health.

Any questions don't hesitate to contact me, email is the easiest!

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What is Human Health?

The maintenance and promotion of health is achieved through different combinations of physical well-being(nutrition and exercise), mental well-being, and social well-being, together sometimes referred to as the “health triangle”

What is Human Health?

The World Health Organization (WHO) defined health in its broader sense in 1946 as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity."

What is Human Health?

Health is the level of functional or metabolic efficiency of a living being. In humans, it is the general condition of a person's mind, body and spirit, usually meaning to be free from illness, injury or pain (as in “good health” or “healthy”).