Restore >> Library >> Radiant Living contents ...
|(in percent of calories)||(amount per 100 grams)|
|Bacon, cured, cooked||22%||78%||0%||0 g||85 mg|
|Chicken, whole, roasted||45%||55%||0%||0 g||94 mg|
|Milk, skim||40%||4%||56%||0 g||2 mg|
|Cheese, cheddar||25%||74%||1%||0 g||105 mg|
|Almonds, dried||13%||75%||13%||11 g||0 mg|
|Walnuts, dried||9%||81%||11%||5 g||0 mg|
|Lentils, cooked||30%||3%||67%||8 g||0 mg|
|Pinto beans, cooked||24%||3%||73%||8.5 g||0 mg|
|Rice, brown, cooked||9%||7%||84%||2 g||0 mg|
|Wheat, whole grain||16%||5%||79%||12 g||0 mg|
|Potato, baked||11%||1%||88%||2.5g||0 mg|
|Broccoli, cooked||34%||9%||57%||3 g||0 mg|
|Oranges||8%||4%||88%||2.5 g||0 mg|
system to handle, and takes four to live hours to leave the stomach. It should comprise no more than 25 percent of the diet,2 Excess fat is simply stored to be used as a backup source of fuel.
High fat foods include meat and dairy products, nuts, and "free fats"-refined fats, such as oils and margarines. Low fat foods include beans, grains, vegetables, and fruit.
Fiber. While technically a carbohydrate, fiber contributes no nutrients. It fills you up, thus limiting calorie intake. It slows down the digestion of sugar, and speeds up the time it takes food to digest, which keeps it from decaying before it is eliminated. Fiber also binds with cholesterol and removes it from circulation. Unrefined plant foods contain enough fiber to properly regulate digestion.
Micronutrients. Vitamins, minerals, and other micronutrients are substances the body needs in small amounts to work properly and stay healthy. It has been proven that a diet of pure carbohydrates, protein, and fat without the micronutrients will result in death. When foods are refined, the majority of both vitamins and minerals are removed. For instance, when wheat is refined to make white flour, twenty-four vitamins and minerals are lost; when it is "enriched" five of the lost micronutrients are replaced.
Phytocheinicals. Literally "plant chemicals," these are substances found in plants that, among other benefits, lower the risk of cancer. Most work by either blocking carcinogens from affecting the cells or by suppressing malignant cells. Phytochemicals are usually destroyed when foods are refined.
Most of the diseases that plague our society today, including heart disease, hypertension, cancer. osteoporosis, and diabetes, are closely connected to our dietary habits. The typical American meal is high in fat, protein, and refined carbohydrates, such as sugar and white flour, and low in unrefined carbohydrates, such as natural fruits, whole grains, and vegetables.
In the last hundred years the incidence of heart disease and stroke has risen from 15 percent to 45 percent of all causes of death. The occurrence of cancer has risen from 6 percent to 25 percent. This rise in disease is directly related to diet. In countries where people do not have access to a western diet there is a much lower incidence of these diseases.
Americans are dying from a diet of excess: too much fat, too much protein, too much cholesterol, too much sugar, and too much salt. We eat too many calories and we eat too often.
Fat. Most people don't realize that they are consuming an average of 37 percent of their daily calories [food energy] as fat. This is much more than the body can properly handle. Excess fat has been identified as the most damaging element of the western diet and is a major contributor to heart disease, cancer, and diabetes.
Protein. For many years there has been an emphasis in nutritional science on getting enough protein. However, research shows that this emphasis has been misplaced. Rather than most people getting too little protein, Westerners eat two to three times more than they need. The respected nutritional scientist Dr. Mark Messina, formerly of the National Cancer Institute's Diet and Cancer Branch, sums it up. He says, "When people eat several servings of grains, beans, and vegetables through-out the day and get enough calories, it is virtually impossible to be deficient in protein."3
Excess protein in the body leaches calcium from the bones and is the major cause of osteoporosis. In one study men on low (48g) medium (95g), and high (l42g) protein diets were given 1400 mg of calcium per day for four months. The low protein group gained 20 mg of calcium per day. The medium protein group lost 30 mg of calcium per day, and the high protein group lost 70 mg of calcium per day.4 Too much protein also causes deterioration of kidney function, and is linked to increased risk of cancer. Research and epidemiological studies correlate high protein intake with increased growth rates and decreased life span.
Salt. We eat 10-20 times more salt than is needed. It contributes prominently to high blood pressure, heart failure, and kidney disease. The body needs only about one tenth of a teaspoon (1/2 gram) of salt a day. However, that drastic a change is unrealistic for most people. A more reasonable goal is to cut back from two to four teaspoons (10-20 grams) a day to one teaspoon (5 grams) per day.
Sugar. Devoid of fiber and nutrients, refined sugars are empty calories that account for up to 20 percent of many people's daily caloric intake. They produce a quick rise in blood sugar and energy. This causes the body to overreact and flood the system with insulin, which drops the blood sugar too fast and too far, causing low blood sugar and an energy dip, often accompanied by a feeling of faintness and hunger. Jumping through the day from "sugar highs" to "sugar blues" is a way of life for many people.
Empty calorie foods. Many beverages such as soda pop, beer, sweetened coffee and tea, and other drinks are loaded with calories. These, along with high-sugar high-fat snacks, not only add thousands of unnecessary calories, but take the place of nutritional food, leaving you over-caloried and undernourished.
The original diet intended for man consisted of grains, fruits nuts, and vegetables.(See Gen.1.29; 3.18). Prepared as simply as possible, they are the most healthful and nourishing foods available. They give longevity, strength, endurance, intellectual acuity, and freedom from disease.
Here is a practical plan that provides a complete balance of essential nutrients for radiant good health.
1. Eat a wide variety of fruits, grains, vegetables, legumes, seeds, and nuts prepared in a simple tasty way. There are hundreds of varieties and colors, in every imaginable texture, shape, and flavor. Eating a varied selection of natural plant foods will furnish all the nutrients the body requires. For maximum health and energy, the human body needs a low fat, moderate protein, high carbohydrate diet with sufficient micronutrients and fiber. See the daily food guide pyramid for help in planning balanced menus
2. Avoid protein from animal sources. Animal products provide an excess of fat, cholesterol, and protein; they often carry harmful viruses and bacteria, as well as hormones, antibiotics, and other chemical concentrations.
3. Limit fat sugar, and salt. Select naturally sweet foods such as dried fruit rather than refined sugar, and choose olives, nuts, and avocados--all in moderation--rather than refined fats and oils.
4. Eat a good breakfast, a moderate lunch, and a light supper—or skip the evening meal. A large breakfast containing a proper balance of nutrients will give you steady energy all morning. According to the notable Alameda County study, eating breakfast has nearly as much of a positive impact on health and longevity as abstinence from tobacco.5 Timing is an important factor in dietary health. Food eaten in the morning is used during the day. Taken in the evening, it is stored as fat. Studies have shown that people have lost as much as ten pounds a month merely by timing their meals correctly.6 A heavy supper in the evening also increases the number of fat particles in your blood, setting you up for a heart attack while you sleep.
5. Allow at least five hours between meals, and eat meals at the same time each day. This gives your digestive system the opportunity to work efficiently and rest between cycles.
6. Don't eat between meals. This slows down digestion so that food in the stomach ferments and produces toxins. It normally takes four to five hours for food to leave the stomach after a meal. In one study a person was given snacks every hour-and-a-half after breakfast. Thirteen hours later a large portion of the breakfast was still undigested.7
Each time food is put into the stomach it stops the digestion process, mixes everything up, and forces the stomach to start over. Beverages with calories should not be consumed between meals for the same reason; those calories interrupt the digestion as well.
How do you implement this nutritional plan? When you shop, choose fresh fruits and vegetables, whole grain bread and pasta, low sugar cereals, brown rice, raw nuts and seeds, dried fruit without sugar coating, etc. If you buy prepared foods, read the labels and avoid foods high in fat, sugar, salt, and spices. Even some "health" foods may be high in these things. When you cook, avoid frying—boil, steam, or bake instead. Cook grains and beans well, fruits and vegetables lightly. While there are many good cookbooks available to help you with a plant based diet, it is best to just keep meals simple and uncomplicated. You don't have to be a gourmet chef to prepare appetizing meals.
Bear in mind that our sense of taste is very overstimulated with the high-fat, high-sugar, high-salt, processed foods many of us are used to. It takes a little while to adjust to simply prepared meals, and it is important to persevere. It may take several months to retrain the taste-buds. However, forcing yourself to eat things you really don't like is counterproductive. Utilize those natural foods which you enjoy, but periodically go back and try some of the foods you've rejected—you may find that they become much more edible as your appreciation for different flavors increases.
1. Nedley, N. Proof Positive Ardmore, OK: Neil Nedley MD 1999 p. 186.
2. Ibid. p. 186.
3. Messina M, Messina V., Setchell K.D. The Simple Soybean and Your Health, Garden City Park, NY: Avery Publishing Group, 1994 p.24.
4. Linkswiler, H.M., Zemel, M.B., et al. Fed Proc 1981 Jul:40(9):2429-2433.
5. Belloc, N.B., Breslow, L. Prev Med 1972 Aug; 1(3):409-421.
6. Carter, J.P., Brown J. Journal of the Louisiana State Medical Society 1985; 137(6):35-38.
7. Ludingtcn, Aileen MD, Diehi, Hans Dr. HSc, MPH. Health Power Hagerstown. MD: Review and Herald Pub. Co., 2000 p.154.
We are created for action, and it is impossible to be truly well without it! The adage "Use it or lose it" applies to every part of the body. Exercise provides greater vitality; extra energy, and longer life. Yet, for many, the greatest exertion of the day is getting out of bed or walking from the kitchen to the garage. As a result of our more sedentary habits, we must deliberately incorporate physical activity into our lives.
Exercise is critically important to a total lifestyle approach to health. Here are some of the benefits of exercise:
BENEFITS OF WALKING
Walking, although one of the simplest exercises; has several surprising advantages:
1. Check with your doctor before starting a vigorous exercise program if you have cardiovascular disease or are over 40 with multiple cardiovascular risk factors. The risks of physical activity are very low compared to the health benefits. Many more people rust out than wear out.
2. Make physical activity a part of your life: grow a garden; choose to walk rather than ride; always use the most distant parking space; take the stairs; play active games with the kids; use a push mower; walk the dog. In addition to these activities, choose an exercise that you will enjoy such as walking, swimming, or cycling; if you enjoy it you are more likely to make it a permanent part of your life.
3. Establish an exercise routine. Pick a time of day that's best for you and keep that exercise appointment as if it were a business engagement. Exercise is cumulative. Three ten minute sessions are just as good as one thirty minute period.
4. Always start with a low intensity exercise to let your body warm up. Then do a few stretching exercises using a slow, steady movement.
5. End with a low intensity exercise to cool down, and more stretching to avoid soreness and enhance flexibility.
6. You need at least 30 minutes of exercise every day. If daily exercise is not possible, try for three times a week on nonconsecutive days. Alternating aerobic exercise with strength training is now recommended as the most complete and beneficial program.
7. Remember, you aren't in competition with anyone, so don't push beyond your tolerance. Excessive exercise is not healthy.
1. Paffenbarger R.S. Jr. JAMA 1984 Jul 27;252(4):491-495.
What can be sweeter than a freshly bathed baby; or more refreshing than a cool glass of water on a scorching hot day? Water is an all-purpose cleanser both inside and out It is an abundant and effective agent for washing away dirt, germs, and bacteria.
The skin is one of the organs the body uses to eliminate waste products. If these impurities are allowed to remain on the skin they can cause illness. A clean body and surroundings are indispensable for physical and mental health.
A glass of water acts as a bath for the digestive system, cleansing and refreshing it. Other beverages are unable to purify like water. Soda and coffee can no more clean the inside of your body than they can the outside.
As oil is to a car engine so water is to the body, the universal lubricant that makes everything else work All the functions of the body depend on water.
A lack of water dehydrates the fluids, tissues, and cells of the body. It causes the blood to thicken, increasing the risks of stroke and heart disease. Insufficient water can mimic hypoglycemia, causing headaches, tiredness, and fainting spells.
The body loses ten to twelve cups of water every day. The food we eat provides two to four cups of water, so we need to drink six to eight glasses each day to replace the difference.
Pure plain water is the best way to replace the fluid you need. Many sugar-laden beverages actually result in a loss of water from the system; it requires more water to metabolize the sugar in a drink than it can provide. Caffeine and alcohol are both diuretics which cause the body to lose water. You need an extra glass of water for every high-sugar, caffeinated, or alcoholic beverage you drink.
Drinking water with meals dilutes the gastric juices and slows the digestive process. The best time to drink water is between meals, beginning an hour after eating, until fifteen minutes before the next meal.
Water is a remarkable aid in the treatment of disease. When you are ill drink plenty of water. This replaces any fluid lost during a fever and insures that every part of your body will function well. Frequent showers will prove to be helpful as well.
Sunshine has gotten some bad publicity recently; the impression has been given that even small amounts of sun are harmful. While it is true that excessive sunlight can increase the risk of skin cancer and cataracts, sunshine in moderate amounts has many benefits.
Moderate work or exercise outdoors every day will secure these benefits and more. We receive the sun's rays even on cloudy days; however ordinary window glass filters out 95 percent of the useful ultraviolet light.
Sun should be taken in moderation. Overexposure to sunlight is a major risk factor for skin cancer. Melanoma, a quickly spreading skin cancer that is fatal in 20 percent of cases, is associated with lack of regular sun exposure and repeated burning of the skin. Avoid sunburn like the plague. Get your sunshine in small doses and take great care between 10 A.M. and 3 P.M., particularly in summer when the sun is strongest.
Excessive sunshine, especially sunburn, increases your risk of skin cancer. However, sunlight provides so many benefits that avoiding it is not a healthy choice.
At least ten minutes of sunlight per day is necessary to maintain good health. Any exposure of more than this should be based on your individual skin tone.
The word temperance, when used in the context of health, has three very distinct meanings: moderation in the use of that which is good, total abstinence from that which is harmful, and self-restraint.
More is not always better. Work, exercise, rest, eating, and sunshine are all beneficial and necessary; but any of them taken to extremes becomes harmful. Overeating, even of the most healthy foods is detrimental. Exercise is indispensable to living healthfully, but over-exertion can cause injury.
Anything that harms the body is counterproductive to good health. Do not use tobacco, alcohol, drugs, or caffeinated drinks. Avoid things that are harmful to you personally: foods to which you are sensitive, or which contribute to a disease you are fighting; risky behaviors or activities; as well as certain people and thought patterns. This rule simply stated is, "First, do no harm."
Self-restraint is easily said, but it is an elusive goal for most of us. It is sobering and alarming to realize that often we really are not in control of ourselves, that we are slaves to some appetite or habit. When you find that what you will to do you don't have the power to accomplish, there is hope. See Habits and Addictions p. 20.
Ripples on the lake, butterflies, and bird songs remind us of the bounties of fresh air. Air is the most vital element for man and animals. One may live for weeks without food, or days without water, but deprived of air he will perish within minutes.
The human body must have oxygen; each of its 100 trillion cells must receive steady, fresh supplies to survive. Every day you take more than 17,000 breaths to keep your body fueled. The heart sends blood to the lungs where it drops off carbon dioxide for elimination and picks up fresh oxygen for delivery to every cell in the body.
Fresh air has many health benefits. It improves the brain's ability to function; gives clarity to the mind, improves concentration, and boosts learning abilities. It gives a sense of happiness and well-being by altering brain levels of serotonin. It promotes quality sleep, and kills bacteria and viruses in the air. Pollution causes air to lose these capabilities.
Environmental impurities affect people in a number of ways. Symptoms include sore throats, burning eyes, coughing, sluggishness, nausea, headaches, dizziness, exhaustion, and depression. Pollution is also associated with increased asthma, and other respiratory problems, and many of these contaminants have been linked to increased rates of cancer and other illnesses.
In closed areas the same air can be breathed and rebreathed, over and over. The oxygen content decreases, and the carbon dioxide and other wastes increase. When we breathe this stale air, the supply of oxygen is insufficient to keep the cells fueled. Devitalized air increases tension, anxiety, irritability, and headaches. It promotes depression and chronic feelings of fatigue and exhaustion.
Endeavor to get as much fresh air as you can every day. Here are some suggestions that may be helpful.
Open the windows or set heating and air conditioning units to bring in fresh air. Air out your house everyday. Keep proper ventilation in mind wherever you are. Avoid car exhaust, tobacco smoke, and stuffy ill-ventilated rooms.
Take several deep breaths to clear the mind and increase the energy level.
Most people use less than half of their lung capacity. They are not getting all the potential benefits from the air they breathe. Consciously use your stomach muscles to fill and empty your lungs several times a day, and deep breathing will soon become a habit.
A good workout forces you to breathe deeply and speeds up the circulation of oxygen-rich blood throughout the body; this saturates each cell with oxygen.
Whenever possible, exercise outside in the morning when the air is cleanest.
The way we stand and sit affects the amount of air the lungs can hold. When we sit up straight and "walk tall" we allow them to enlarge and work at full capacity. When we habitually stoop or slouch it is impossible to breath deeply. Superficial breathing soon becomes a habit and the lungs loose their power to expand and receive a sufficient supply of oxygen.
What we wear affects the amount of oxygen available for our use. Loose comfortable clothing allows the lungs freedom to inflate; tight, constrictive clothing around the abdomen tends to restrict breathing.
From the rainforest, to the city park, to the home, plants serve the very important function of recycling the atmosphere. They absorb carbon dioxide from the air and produce oxygen for us to breathe. Some provide the added advantage of removing toxic pollutants from the air.
Fresh air has a different chemical makeup from the indoor air most of us breathe; it is ionized or electrically charged, which is the primary reason for its multitude of health advantages. This air is produced in natural settings, around trees and moving water, in sunlight, and after thunderstorms.
Fresh country air soothes the nerves, stimulates the appetite, and induces sound refreshing sleep.
If you are fighting sickness, fresh air, in combination with the other principles of health, is a powerful remedy.
A vital part of a healthful lifestyle is getting the right quantity and quality of sleep. This is when the body grows, repairs damage, and restores energy, preparing itself for another day of activity.
When the body is deprived of sleep, it is unable to rebuild and recharge itself adequately There is an increase in irritability, while creativity, concentration and efficiency suffer. Sleep deprivation impairs judgment, causing values and priorities to change. Continued loss of sleep can result in exhaustion, depression, delusions, paranoia, and hallucinations. Losing as little as three hours of sleep in a single night can cut the effectiveness of your immune system in half. Slowed reaction time and decreased concentration lead to an increase in accidents, both fatal and nonfatal. Estimates suggest that as many as 30 percent of fatal automobile accidents are caused by a driver falling asleep at the wheel. In a classic health study it was found that people who regularly slept seven to eight hours each night had a lower death rate than those who slept less than that.
In the U.S. fatigue is one of the most common reasons for visiting a physician. Many people have been sleepy for so long that they don't know what it's like to feel wide awake. Do you nod off whenever you're not active, need an alarm clock to wake up, or sleep longer on your days off? If so, you are probably not getting enough sleep.
Here are some ways to improve the quality of your sleep:
1. Follow a regular exercise program, preferably in the fresh air and sunshine. The body will rest better if it has been active.
2. Don't eat a heavy evening meal. When the body has to finish the digestion process after you go to bed, you won't get the proper quality of rest.
3. Have a regular sleeping schedule. Go to bed at the same time and get up at the same time, including weekends. Studies show that the most efficient sleep occurs between 9:00 P.M. and 12:00 midnight.
4. Before bedtime relax your body and mind. Take a warm bath; drink a cup of herbal tea, such as catnip or hops; enjoy some quiet reading or soft music; do something pleasant and soothing.
5. Avoid stimulants like radio, television, tobacco, and caffeine.
6. Avoid upsetting arguments, conversations, and confrontations in the evening. Before bedtime set your worries and anxieties aside. Ask forgiveness and make restitution to those you may have hurt—obtain a clear conscience.
7. Refrain from alcohol; it interferes with the body's ability to rebuild itself while you are sleeping. Check your medications for side effects that interfere with sleep.
8. A cool, dark, comfortable, tidy, and quiet sleeping area with an abundant supply of fresh air will soothe the body and encourage rest.
9. As you go to sleep, take time to be thankful for the blessings in your life.
Our bodies require more than just a daily period of sleep. At creation God provided for a weekly rest, the Sabbath. This gives us a whole day without work, when the week's cares are set aside for quality time with God and our families. This is indispensable for total health—it's like an oasis in the midst of our busy lives, If we work continuously, we impose a strain upon our health and set ourselves up for disease. A longer period of recreation and relaxation is also important from time to time to refresh and renew us.
What do faith, religion, and trust in God have to do with health? The list of benefits is extensive. Research has shown that spirituality helps to control stress, strengthen the immune system, and protect against heart disease and cancer. Beyond these scientifically verifiable benefits, God promises eternal life to those who trust Him—a life of perfect health and freedom from pain, fear, and death.
But can I trust Him? Does he even exist, and if so, does He care about me personally? Before you can trust anyone—God or man—you have to get to know him, observe his personality and character, communicate and interact with him, and consider how he treats others and whether he keeps his promises. Before you can trust God, you need to become acquainted; talk, listen, and work with Him; investigate how He deals with His children. He longs to develop a close personal relationship with you. He invites you to come to Him on a daily basis and learn of Him.
Ask Him to give you spiritual insight so that you may hear and understand what He is saying to you. Here are some of the more common ways God speaks to us:
What about the trials of life; where is God when my world is falling apart?
Always look at trials through the lens of Calvary. God's love for you was proven at the cross; "But God commendeth his love toward us, in that, while we were vet sinners. Christ died for us." (Romans 5:8). He can never act toward you in a way other than love. This divine love combined with His perfect wisdom and unlimited power insures that His decisions are always right. God invariably leads His children as they would choose to be led, if they could see the end from the beginning.
If God is so loving and wise, why do bad things happen to good and innocent people?
There are many reasons why bad things happen to good people. Here are a few of the factors that may be at work.
1. Because of our own choices. God does not force the will of anyone. He respects each person's right to choose whether or not they will obey Him and follow His will by doing as He directs. He lets us experience the results of our own choices.
2. Because of the choices of others. We all have an influence on each other's lives. The poor choices of Adam and Eve, civil leaders, drunk drivers, and our parents, all affect our lives adversely. The innocent suffer from other people's faulty decisions.
3. Because of the violation of natural law. Objects fall; ice is slippery; machinery fails. When the physical laws that govern our world are broken, accidents happen and people get hurt.
4. Because of the adversary. Satan is allowed to test the loyalty and commitment of those who claim to be Christians. (See Job 1:1-12). Satan maintains that God's people do not serve Him from love but because He protects and profits them, that if pain, loss, or temptation come they will reject God and choose Satan as their ruler. When we come under trial, yet stay true to God, He is vindicated and our faith is proven to be genuine. When we stop trusting God because of our trials, Satan tells God, "See, they only served You for personal gain."
When Adam and Eve chose to disobey God they released Satan to constantly tempt and torment the human race, and gained for themselves and their children a "knowledge of evil." Those who have experienced pain, disease, and death know first hand what this planet would be like if Satan were allowed full control. Satan hates God, and delights in hurting those He loves.
Because of the great controversy between God and Satan the choices and circumstances that affect our lives may not be the best, but when we stay surrendered to His loving care He takes those less than perfect circumstances and works them out for our ultimate benefit. He will always give us either strength to bear our trials or provide a way of escape; He promises, "I am with you always, even unto the end of the world." (Matthew 28:20). When we place ourselves in His hands He will make all things work together for good. (See Romans. 8:28).
Remember, God can see the big picture where we cannot. We are like children, incapable of understanding decisions for future good that bring disappointment now. Rather than staring blindly at your hurts and dashed hopes, seek to understand God's perspective in each circumstance.
Prayer is the opening of the heart to God as to a friend. Come to Him as you are with your hopes, doubts, and questions. Share your concerns, your joys, and struggles.
Persevere in learning of Him and talking to Him; you will come to experience His great unfailing love, His power and wisdom, the kindness, beauty and compassion of His character, and the joy of doing His will. You will learn to trust Him and know that He loves you and will never harm you.
Copyright © 2000 Family Heritage Books used by permission by Project Restore, Inc. at www.projectrestore.com
Created: 12/19/01 Updated: 5/13/04