DIET AND NUTRITION

ANIMAL FOODS AND PLANT FOODS

Animal foods provide nutrition in the most readily available form. In my opinion, vegan diets are simply inadequate. Plants have anti-nutrients, such as tannins and phytates which bind proteins and some minerals. Their proteins also tend to be low in a couple amino acids. Animal sourced foods are more digestible and easier to assimilate. They also provide ready-made forms of certain nutrients that the body makes, but may not make enough. These include: DHA (from Omega 3), Taurine (an amino acid), cholesterol (from saturated fat), Cla and TVA, (beneficial fatty acids found only in animal products) Vitamins A (from carotene) Vitamin K2 (from Vitamin K1) and B12, which is found only in animal products.

On the other hand, there are certain other nutrients that are poor in animal products and their requirements just aren’t going to be met without fruits and vegetables. Carbohydrates would be number 1. Vitamin C is basically non-existent, unless it’s raw, and then it’s still rather low. Magnesium is generally very low. Fruits etc. contain tannins, which while they are anti-nutrients, they are still beneficial to the body as anti-oxidants and anti-inflammatories.

MACRONUTRIENT BALANCE: CARBOHYDRATES, FAT AND PROTEIN

FAT – 50% of calories. 50% saturated, 45% monounsaturated, 5% polyunsaturated.

Yes, this is considered high, but it is natural, and it is traditional. France is one of the longest-living countries. They eat a high-fat diet. But they don’t eat a high calorie diet. Fat is high in calories, but you don’t have to eat too many calories, just because you eat fat!

Many super-centenarians ate diets high in fat, again saturated or monounsaturated fat.

Human milk gets 50% of it’s calories from fat, mostly saturated fat.

I once did a very rough analysis of a not-overly-fat chicken, that was raised quite naturally. The result: 2-1 fat to protein ratio.

In hot environments, more sugar is necessary, and less fat.

Saturated fat is needed to make steroid hormones, and Vitamin D (which actually is a hormone). It is also necessary for proper liver function, as dietary fat makes the gall bladder contract. The brain is made mostly of saturated fat and cholesterol. You don’t want to starve or shrink your brain!

DON’T FEAR CHOLESTEROL!- Cholesterol-lowering drugs are big business. They keep lowering the standard that is “high” – that’s good for business. They now say under 200. However, the lowest all-cause mortality sits between 200 and 240. If the body is unable to make sufficient cholesterol, then dietary cholesteral become essential to good health. Dietary cholesterol is very important for maintaining the health and integrity of the intestinal wall.

In a study of dietary Habits, the intake of most nutrients were similar among 60-, 80-, and 100—year old commrmity-dwelling groups with few exceptions. Centenarians consumed about 20 — 30% more A vitamin A and carotenoids from foods. Centenarians tended to consume more whole milk, less 2% milk
and yogurt, and were less likely to avoid dietary cholesterol.

http://perfecthealthdiet.com/2010/09/saturated-fat-reduces-risk-of-stroke-and-heart-disease/

PROTEIN: 13-15% of calories

Protein is needed to renew the tissues of the body, make hormones, enzymes etc. Protein needs to be adequate in the diet, but shouldn’t be used simply as a calorie source. When protein is digested it leaves toxic urea as a bi-product. This has to be detoxified by the liver and kidneys. The potentially lethal ammonia, is half-detoxified urea. Undigested protein in the digestive tract also feeds bacteria; think of fertilizer run-off causing an algae bloom! The digestion of fat and carbohydrate, on the other hand, leaves only water. Adequate protein, however, is necessary to maintain the liver and for it’s detoxification enzymes, which require sulphur.

CARBOHYDRATES, 45% of calories,

Low fat/High-carb diets are often touted as “healthy”, yet this is what third world countries eat when they because they have to; and they are not healthy. Low-carb diets are also supposed to be healthy, but they suppress the thyroid, which is anything but healthy. Well-off countries, where people have a choice, naturally gravitate to about 40-50% of calories from carbohydrates. This also proves to be the countries with the highest life-expectancy. France, again: 45% of calories from carbohydrates.

Honey, which is a pure carbohydrate, and among other health benefits, is known to be good for the heart. Low thyroid function can lead to heart attack. So you see connections.

Daily carbohydrate requirement is about 150-200 g. High levels of physical activity will require more.

In hot environments, more sugar is necessary, and less fat.

Excess sugar in the diet inhibits the liver’s  phase II enzymes, thus interfering with the body’s detoxification.

Apparently, low-carb diets can cause insulin resistance. High carb diets actually lower fasting glucose (P.Jaminet). But, it’s not the lower the better. Too high or too low fasting blood sugar both raise mortality. Fasting blood glucose should be around 100. After-meal spikes up to 140 are considered ok. However, my fasting glucose is around 92-97 when I get up in the morning, and generally doesn’t spike above 115. So, I suspect the “normal” isn’t ideal!

CALCIUM-PHOSPHORUS-MAGNESIUM BALANCE

A calcium-phosphorus balance of 1-1

I think this is one of the most over-looked issues in human nutrition. Calcium and phosphorus are antagonistic to each other. Blood calcium must remain very stable or the heart will stop. As dietary calcium will fluctuate throughout life, it is necessary to have an emergency system. This is the parathyroid gland. It pulls calcium from the bones when there is inadequate calcium or excess phosphorus in the diet. This hormone is meant for short-term situations only. It is highly inflammatory and destructive to the body.

It is amazing how little we hear about the calcium-phosphorus ratio. Yet, when you research animal nutrition, from horses, to lizards, to chickens, you get almost unanimous recommendations of one to one or more (favoring calcium).

Dogs don’t just eat meat and eggs, they eat bones…. and eggshells. I have personal experience with a wild cat. A panther got a goose of ours – it ate bones, feathers and all, it only left the head and feet.

A famous old-time dentist, named Dr. Heard, claimed he never saw bad teeth in the mouth of someone who consumed a quart of milk a day. Well, that proves out: If you consume a quart, you’ll be getting about a 1-1 ratio.

The US RDA for calcium is 1,000 for men and women under 50, and 1,200 for women over 50. the RDA for phosphorus? 700.

A calcium-magnesium ratio of 3.5 -1. The evidence for the proper calcium-magnesium ratio is even poorer still. The US RDA for magnesium is 400-420 mg/day for men and 310-320 mg/day for women.

Nowadays, some are recommending a very high ratio. I think they have an agenda; they want to justify their stance against dairy, which is based on some imaginary cave-man diet. Too much magnesium in relation to calcium can cause problems, among them, in horses, soft teeth. I finally found a 3.5 -1 recommendation (from India!) for animals, (horses, I think). That lines up quite well with the US RDAs.

Sodium – potassium ratio of 1 – 3 or 4 Everyone knows that potassium is good for the heart. Most diets are deficient in potassium. I’m not sure how important the ratio is, because the body has a system that throws off excess. I don’t know if there’s problem using that all of the time or not. I do know, that human milk contains a ratio of about 1-4, so that must be the ideal.

DAIRY vs. MEAT

Unless you’re willing to eat huge amounts of strong, leafy greens, you will not be able to balance calcium-phosphorus without making dairy a large part of your diet. An ounce of cheese or a cup of milk will balance one egg or one ounce of meat.

Dairy also seem to be a very digestible protein, as we saw above, undigested protein can feed bacteria in the gut.

Another reason to restrict meat is hemi-iron (blood-source). Iron promotes oxidation in the body. The body can “refuse” extra plant-source iron. I think it’s best to restrict heme-iron to about 5mg per day. Mild iron deficiency is associated with increased longevity.

There is abundant evidence on the beneficial effects of milk in traditional diets. God did not promise the Israelites a land abounding in cattle, or beefs. He promised them “a land flowing with milk and honey.”

Let the milk of the goats be enough for thy food, and for the necessities of thy house, and for the maintainance of thy handmaids.” Proverbs 27:27

see page on Milk

FRUIT, HONEY AND SUGARCANE vs GRAIN

Fruit also provides vitamins such as Vitamin C, anti-oxidants, anthocyanidins, carotenes, bioflavonoids etc., while starches do not. Furthermore, fruit is easy to eat raw, whereas grains……

Honey contains the anti-oxidants, but not vitamins or minerals (in any serious amounts.) Because of this, honey should be limited to no more than 10% of calories.

Fruit, honey and sugarcane are generally neutral in the calcium-phosphorus balance, as opposed to grain which is very high in phosphorus and low in calcium.

Fruit is a great source of potassium, grain, not so much.

Fruit, honey and sugarcane all provide a complex of sugars: fructose, glucose, sucrose etc. Starches, on the other hand, convert to pure glucose, which is not good.

Fructose seems to be beneficial in helping the body rid itself of excess phosphorus. Apples are rather poor in nutrients compared to other fruits, but very high in fructose. I wonder it that’s the reason “an apple a day keeps the doctor away”?

Fruit contains prebiotic fiber which feeds the beneficial bacteria in the gut. This is extremely important for proper gut barrier function, which keeps endotoxins from entering the bloodstream. Milk, especially goat milk contains a sugar that also acts as a prebiotic. Whole grains contain rough fibers, but not the soluable prebiotic type. On the other hand, root starches, such as potatoes, contain a type of starch, called “resistant starch” which is also prebiotic.

Refined grains are very poor in nutrition (as we have seen), but whole grains contain high amounts of phytates, which binds calcium. There is evidence that whole grains are very bad for the teeth.

PASTURE-RAISED EGGS:

Pasture-raised eggs contain a wealth of nutrients, are a super-food and nutrition power-houses. They are a great source of Vitamin B12, which is actually low in muscle meat. Eggs are THE source for choline, which carries fat out of the liver. This is particularly important when the diet contains more fructose, because it is processed in the liver, and if there is inadequate choline, it could cause fatty liver. Therefore, eggs or egg yolks should be part of the daily diet.

We’ve all heard of omega 3 fatty acids, and how we need to eat cold-water fish, such as salmon.  But, if you consider “natural” = healthy, then how can it be that it’s necessary to ship in fish from far away lands for a person to be healthy. The answer lies in grass-fed animal products. Animals are deprived of eating greens, and therefore they and their products are deficient.

DHA in truly pastured eggs

NUTS Nuts are a major source of manesium. Research has shown that eating a little under and ounce per day lowers the the death rate and increases longevity. I think this is mostly because of their magnesium content, which is very deficient in the typical diet due to the consumption of white flour. Selenium is necessary for the liver’s detoxification process. One or two Brazil nuts will ensure there is no deficiency. (Do not eat more than two per day).

LEAFY GREENS Without at least one serving of leafy greens per day, it is virtually impossible to get enough Folate. Folate comes from foliage! Folate is needed to remove homocysteine from the blood. Homocysteine build-up is a cause of heart disease, as well as dementia.

MY DIET

I have analyzed this diet will give me all of my nutrition in proper balance.

7:30 a.m. ¾ cup of milk, two raw egg yolks, juice of ½ orange or lemon 1 tsp honey. (can add water) 1 kiwi

9:00 am 6-9 oz papaya, ½ avocado

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12:00 2 oz leafy lettuce, 5 grape tomatoes, 1 oz fresh-type cheese, 1 slice turkey lunchmeat, 1-1½ tbl butter, 3 olives (optional) salt to taste

3 oz Hagen Daas ice cream, juice of one orange

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2:30-3:00  glass of milk – May have a peanut butter cup or add fruit/honey to make a shake

6:00 2 brazil nuts, 5 cashews, piece of chocolate, 3-4 oz frozen raspberries and blueberries, 1-2 tsp honey. May have some more cheese and/or a peanut butter cup (not more than one in a day)

7:30 glass of milk

QUALITY vs. QUANTITY:

The more nutrient-dense a food is, the better. By nutrient-dense, I mean a high amount of vitamins and minerals. There are two issues here, one is empty calories, which cause it to be necessary to consume too many calories in order to get enough minerals and vitamins. The other problem is, if you try to make up for deficient foods by eating large quantities, it can interfere with the digestion of proteins etc.

The digestive system can only handle so much food. Obviously, some can handle more than others, but when the system get overloaded it’s likely that some of the food will fail to digest properly, and wreck all sort of havoc in the body. So, it is far better to eat smaller quantities of highly nutritious, easily digestible food, than large quantities of poor quality food. (This is not a problem when juicy fruit, such a watermelon, is consumed alone.)

So, what makes a food high quality?

RAW: I’m not sure what it is about raw foods, but my experience is that they are way more health-producing. Cooking is destructive to certain vitamins, for instance, just blanching reduces Vitamin C by 25%. Amino acids are damaged. Taurine is a unique amino acid found only in animal products. It is destroyed by heat. Glutathione precursors are destroyed by heat. High heat tends to be destructive, you wouldn’t expect a fire makes a tree or a house better, why would it make our food better?

In and experiment, Lab rats fed all-raw diet lived 3 years, and those on chow only 2 years. That is the human equivalent of living 60 years or 90 years.

Vitamin C is highly sensitive to air, water, and temperature. About 25% of the vitamin C in vegetables can be lost simply by blanching. Cooking of vegetables and fruits for longer periods of time (10-20 minutes) can result in a loss of over one half the total vitamin C content. When fruits and vegetables are canned and then reheated, only 1/3 of the original vitamin C content may be left.
Vitamin B1 is highly unstable, and easily damaged by heat, degree of acidity (called pH), and by other chemical substances. Sulfites and nitrites can inactivate vitamin B1. Heating of processed grain components can result in the loss of more than half of the grains Bl content. Vitamin B5 – Pantothenic acid is relatively unstable in food, and significant amounts of this vitamin can be lost through cooking, freezing, and commercial processing. Vitamin B6 -When food is heated, the acidity of the food often determines how much B6 is lost or retained. In general, the more acidic the food, the poorer the B6 retention. Also, in the context of the home kitchen, the freezing of foods high in B6 can result in the loss of approximately l/3 to 1/2 of the
total B6 content. Folate contained in animal products (like liver) appears to be relatively stable to cooking, unlike folate in plant products which can lose up to 40% of their folate content Hom cooking. Vitamin E also gets damaged by high heat cooking. F or example, heating olive oil at 340″F will lead to a slow destruction of the vitamin E, with almost half lost at three hours, and almost all of it gone by six hours.

Loss of the Wulzen Factor
The Wulzen factor is a hormone-like substance that ensures that calcium in the body is put into the bones rather than the joints and other tissues. Called the “anti—stiffness” factor, this compound is present in raw sugar cane juice, raw leafy greens, various raw nuts etc. and raw animal fat (from the raw grass they eat). Researcher Rosalind Wulzen discovered that this substance protects humans and animals from calcification of the joints, and degenerative arthritis. It also protects against hardening of the arteries, cataracts and calcification ofthe pineal gland. Calves fed pasteurized milk or skim milk develop joint stiffness and do not thrive. Their symptoms are reversed when raw butterfat is added to the diet. Pasteurization destroys the Wulzen factor.
Loss of Taurine
Taurine is very sensitive to heat, and 50-75% of its natural value is destroyed by cooking. Cats cannot make taurine, so it is essential for them. Taurine is distributed throughout the body with high concentration in certain tissues including heart wall muscles, in the retina of the eye, and brain. The exact function of taurine in these tissues remains elusive, but it is well known that taurine deficiency in cats can lead to blindness and heart failure due to enlargement of the heart (dilated cardio-myopathy). With taurine replacement this condition is usually fully, or at least partially reversible. Taurine, a conditionally essential amino acid
Taurine is a unique animal amino acid found in virtually all animal protein, eggs, milk (esp. goat milk) and meat, fish, and insects. It is generally absent or present in traces in plant foods, (except algae). Cooking destroys up to 2/3 of the taurine in food. This makes raw goat milk a superior source. (Goat milk contains 20 times more taurine than cow milk.) Evidence shows that the longest—living populations all have one thing in common: high dietary intake of taurine.

There is much evidence of the destructive effect of pasteurization on milk. Destructive effects of pasteurization

Raw animal products are great, but they must be super-fresh, clean, and from healthy animals.

FRESH: The nutrition in produce begins diminishing as soon as it’s picked. Animal products begin building histamine, which is a major issue for many.

PASTURED-RAISED: Common sense would tell anyone that a cow, goat, chicken etc. out in the pasture and sunshine, eating it’s natural diet, will produce a more nutritious product. One major difference is Vitamin K2. This nutrient is needed to keep calcium where it belongs: in the bones and teeth, and out of the brain and arteries. Thus, Vitamin K2 protects against arteriosclerosis, heart disease, dementia, osteoporosis etc. Given how common these are, it seems it may be a very serious issue.   More on the benefits of Vitamin K2

Another is omega 3 fatty acids and, it’s active form, DHA. Grain-fed animal products tend to be high in omega 6. Then there’s the anti-cancer fatty acid CLA.

We’ve all heard of omega 3 fatty acids, and how we need to eat cold-water fish, such as salmon.  But, if you consider “natural” = healthy, then how can it be that it’s necessary to ship in fish from far away lands for a person to be healthy. The answer lies in grass-fed animal products. Animals are deprived of eating greens, and therefore they and their products are deficient.

Pastured eggs are much higher in DHA, Vitamin B12, folic acid. Lutein and zeaxanthin (for eyesight).

The Benefits of Grass-fed

WHOLE: While all foods can’t be consumed whole, everytime you take a part away, you lose minerals and balance. White flour is the king example: 3oz of whole wheat flour vs. white flour : Calcium reduced from 34 to 18, phophorus from 346 to 146*, Magnesium from 138-27 (!), potassium drops from 405 to 134, zinc goes from 2.9 to .9. So, as you can see why people are suffering from deficiencies! *This is actually good, there is too much phosphorus in the average diet.

Cheese, even, isn’t exactly a whole food. It’s still a heavy mineral food, but it loses some of it’s balance:

calcium goes from 276 to 202, Magnesium from from 24 to 8 and so on. Some minerals, like copper, are actually higher in cheese, however. Cheese is still a good food, but unless, there’s a problem consuming milk or yogurt, it should be the sole source of dairy.

Organ meats are part of the “whole” animal. Eating organ meat is important: things like liver, kidney, tripe, heart, and even brain. These meats havea lot of nutrition that muscle meat doesn’t have. Organ meats are the most concentrated source of many nutrients, including important vitamins, minerals, healthy fats and essential amino acids. In the olden days, organ meat was treasured and saved for certain persons: by some it was saved for pregnant women, sometimes the head of the family or tribe, sometimes the oldest members of the society, sometimes the hunters, etc. The wolf first attacks the heart and gets the blood and later eats the glandular organs and viscera, leaving the muscle meats till the last. Compared to muscle meat, organ meats are more densely packed with just about every nutrient, including heavy doses of B vitamins such as: B1, B2, B6, folic acid and vitamin B12. Organ meats are also loaded with minerals like phosphorus, iron, copper, magnesiun, iodine, calcium, potassium, soditun, selenium, zinc and manganese and provide the important fat-soluble vitamins A, D, E and K. Organ meats are known to have some of the highest concentrations of naturally occurring vitamin D of any food source. Organ meats also contain high amounts of essential fatty acids, including arachidonic acid and DHA. Liver is known to be one of the most concentrated sources of vitamin A of any food. In addition to containing dozens of important vitamins and minerals, it is an outstanding source of Vitamin D,
Vitamin B12 (and other B-Vitamins), copper, potassium, magnesiun, phosphorous, manganese, and iron. Kidney is particularly high in Vitamin B12, selenium, iron, copper, phosphorus and zinc. Even though heart is technically a muscle, it also is also a superfood. Heart is a very concentrated source of Coenzyme Q10 (CoQ10, important for cardiovascular health and also rich in kidney and liver), contains an abundance of Vitamin A, Vitamin B12; folic acid, iron, selenium, phosphorus and zinc, and is the number one food source of copper. Heart also contains twice as much collagen and elastin than regular meat (which means it is rich in the amino acids glycine and proline), which are essential for connective tissue health, joint health and digestive health.

Gelatin also has anti-stress and anti-aging affects. Organ meats should be included in the diet, if they are handled well. It’s good to eat liver about once a week, for Vitamin A.

More on Whole-Animal nutrition

ORGANIC. There are two reasons why organic foods are superior, higher nutritional value and absense of toxic pesticide residue.

The higher nutritonal value results from:

  1. Slower growth. Plants accumulate minerals as the water they take up evaporates, leaving the minerals behind. Chemical fertilizers cause plants to grow too fast, so they don’t have time to accumulate minerals.
  2. Chemical fertilizers kill the soil organisms (mycorrhyzae) that form a symbiotic relationship with the plant roots and make micronutrients available to the plant. So, non-organic produce is deficient in micronutrients. (Micronutrients are minerals which we need in small quantities).
  3. Depleted soils. Chemical fertilizers typically contain three nutrients: nitrogen (protein for plants) potash (potassium), and phosphorus. So, the soil gets more and more depleted of all of the other minerals with each crop. This problem is only partially solved by buying organic produce, because, while organic fertilizers do put a full complex of minerals back, the fields were generally very demineralized in the first place. Reduction in average mineral content of fruit and vegetables between 1940 and 1991
    Mineral Vegetables Fruit
    Sodium -49% -29%
    Potassium -16% -19%
    Magnesium -24% -16%
    Calcium -46% -16%
    Iron -27% -24%
    Copper -76% -20%
    Zinc -59% -27%
    A new study shows that, as might be expected, mineral levels in animal products reflect the picture in plant foods. Comparing levels measured in 2002 with those present in 1940, the iron content of milk was found to be 62% less, calcium and magnesium in Parmesan cheese had each fallen by 70% and copper in dairy produce had plummeted by a remarkable 90%.
    A Kushi Institute analysis of nutrient data from 1975 to 1997 found that average calcium levels in 12 fresh vegetables dropped 27%; iron levels 37 percent; vitamin A levels 21%, and vitamin C levels 30%.
    A similar study of British nutrient data from 1930 to 1980, found that in 20 vegetables, the average calcium content had declined 19%; iron 22%; and potassium 14%. Yet another study concluded that one would have to eat eight oranges today to derive the same amount of Vitamin A as our grandparents
    would have gotten from one.
    Another issue is the preponderance of agricultural practices designed to improve traits (size, growth rate, pest resistance) other than nutrition. Efforts to breed new varieties of crops that provide greater yield, pest resistance and climate adaptability have allowed crops to grow bigger and more rapidly, but their ability to manufacture or uptake nutrients has not kept pace with their rapid growth.
    The foundation of human health is the quality of the food we eat, which relies ultimately on the vitality of the soil on which it is raised.
  4. The fourth issue, which, undoubtedly gets the most attention, is avoidance of toxic pesticide residue. Without a doubt, that is an advantage, but sometimes I think it gets over-blown. Some crops carry far more pesticide residues than others – the Dirty Dozen. This is how I look at it: I avoid the Dirty Dozen, unless I can get organic. Otherwise, I weigh my priorities. If the food I want isn’t available in organic, then I get conventional. If it’s super expensive, same. If the organic is poor quality, old or unripe, then I get conventional. My home-grown produce is organic, but my animal feed is not. However, as I since I minimize grain-feeding, and my pasture is completely natural my animal products are still organic large part.    See Pesticide Levels in Produce

HOME-GROWN

While organic is an improvement, it doesn’t solve all of the problems. Organic growers do everything that they can to make their produce and pastures grow as fast as possible. As stated above, the fields were very depleted when organic culture was started. Freshness is a major issue also, as much organic produce has been laying around for a very long time. Also,while not nearly as damaging as chemical fertilizers, tilling also kills soil organisms. A permanent mulch system or a cover-crop/cut system is the ultimate, but you just can’t buy it! Naturally pastured (bugs and all) eggs are almost impossible to get also.  More on soil depletion and pasture

You just can’t match HOME-GROWN! See Mini-farm section.

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