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Nutrition

Eating is a necessity. Eating rightly is a divine practice.

A human being has a duty eat responsibly, and have a sound, temperate, and balanced diet.

One must sustain one’s physical person, respect it, and maintain its optimum condition.

Practicing proper nutrition is of utmost importance.

Disregard for the body is a serious and unjustifiable offense against oneself and humanity—for a person has an ordained duty to be his best and set a good example, in order to elevate himself and the world.

Neglecting one’s nutritional duty—this is vulgar and shameful. Attending to one’s nutritional duty—this is essential and divine.

A New Ode says: “He eats right, and follows the mandate. Heaven and Earth will send bright blessings. So pure, so clean—his manliness served, he sets an example, and propagates human health.”

This explains what I mean.


Eating junk food, having an overall unbalanced and ill-proportioned diet, consuming too much or too little food, having little regard for good nutrition, eating recklessly and chaotically while remaining unconcerned, and merely depending on medical procedures and drugs—such is the conduct of people with poor nutritional habits.

Following fad diets, being content with fulfilling certain one-sided nutritional standards while being oblivious to one’s overall quality of diet, pursuing dietary excesses or deficiencies and thinking they are conducive to the greatest good, avoiding most simple plain foods yet thinking one practices proper nutrition—such is the conduct of people with misguided and mediocre nutritional habits.

Eating according to one’s needs, avoiding dietary excesses and deficiencies, eating mostly simple plain foods, having a generally well-proportioned and balanced diet, and not following one-sided nutritional principles—such is the conduct of people with good nutritional habits.


Nutrition is the root cause of many effects on a person.

Good nutrition maintains health in general; prevents bodily and mental deterioration over time; maintains a clean and healthy digestive tract, organs, skin, bones, teeth, hair, nails, etc.; prevents mental and physical illness and disorders; extends life; improves appearance through healthy skin, teeth, nails, hair, etc.; prevents excess weight and fat; allows for increased physical and mental activity; helps increase lean body mass; and improves mental abilities.[1]

How great is the benefit of having good nutritional habits!

How important it is for a human being to practice good nutrition!

How integral the practice of good nutrition is for human health!


Nowadays, the right way of nutrition is unclear.

Most sources of health guidance possess insight, but disregard a broad comprehensive viewpoint, and instead take up a limited number of points of the right way, consider them to be the whole, and neglect the rest

—So how can their be proper responsibility taken for good nutritional practice?[2]

When we use the correct standard, we can have order.

When we choose one-sided standards, how can we have much order?

In his nutritional way, the superior person uses what is sound rather than looking for tricks. He is comprehensive rather than one-sided. He shows a cautious reserve rather than jumping to conclusions. He values important points sufficiently rather than overvaluing minor points. He uses sensible information rather than sticking to a strict diet plan. He considers comprehensive balance and completeness more than one-sided absolutes of good and bad.


The main foundation of good nutrition is maintaining a balanced diet that meets needs, avoids excesses and deficiencies, and has principles while also leaving room to weigh distinctions and circumstances.

Aim for what is right, and do not try to escape one extreme by going to the other extreme.

The superior person eats and drinks according to his body’s needs, and generally speaking, he satisfies his day-to-day needs, no more, no less.

He eats a wide variety of different foods, and avoids consistently following the same dietary pattern over a long period of time.

He makes plain and natural foods and drinks his main foundation.

He eats both raw and cooked food.

He includes seeds, mushrooms, seaweed, peppers, and green leafy vegetables in his diet.

He also eats a significant amount of many of these foods[7]: whole grains, tomatoes, cabbage, greens, potatoes, broccoli, okra, cinnamon, poultry, meat, seafood, legumes, sweet potatoes, nuts, peanuts, oysters, dairy foods, eggs, pumpkins, brussels sprouts, carrots, mangos, papayas, bananas, cucumbers, onions, cauliflower, asparagus, cantaloupe, and citrus fruits.

He minimizes his consumption of these four [5] food ingredients: refined wheat, refined fat, refined sweeteners, and white rice[6].

His consumes an adequate but not excessive amount of water (from food and from drinking water) that meets his own body’s water needs.

He does not over-eat fruit juice, fatty meats, and, to a lesser extent, nuts, seeds, and dairy foods.

He avoids very large meals, but he does not rigidly try to stick to a plan of meal frequency[3].

He chews his food adequately—not necessarily chewing all his meals extremely thoroughly, but generally chewing them somewhat thoroughly.

This is the basis for the right way of nutrition.


The United States Governement Should Promote Good Nutrition
Coca Cola
General Mills
Arnold Schwarzenegger & Martha Escutia



vitamin E 


lysine
Soybean
Winged Bean / Goa Bean / Asparagus Pea
pink lentils 
Azuki bean (adzuki beans)
Milk
Pea, split
Kidney Bean
Chickpea
Navy Bean
Amaranth


resveratrol 
red grapes
japanese knotweed
peanuts
cocoa
eucalyptus
spruce
lily
mulberries
Cranberries
blueberries 
strawberries

CoQ10
grapeseed
soybean
parsley

biotin
chard
tomatoes
romaine lettuce
carrots
almonds
cabbage
cucumbers
cauliflower


GLA
evening primrose
blackcurrant seed
borage
hemp seed 


silica
bean sprouts

cucumber skins
red and green peppers
potatoes


Introduction

This book contains clear, easily understandable, and practical nutritional information that will help anyone enjoy some of the benefits of good nutrition. It is not a strict diet plan, and it is not a deprivation diet.

At the heart of the book is an organization of nutritional information devised to help people easily practice good nutrition.

I call it the “Ninefold Path of Good Nutrition.” It consists of:


Balance & Moderation


Variety


Water Consumption


Individuality


Digestion


Foods


Nutrients


Raw & Cooked Foods


Breaks


Get to The Point

Have you ever opened a typical diet book and had to waste your time going through hundreds of pages—most of them with technical and highly irrelevant details—just to yield a few pages worth of useful information? If you have ever picked up virtually any diet book written, I’ll bet that you answered that question with a resounding yes.

I can assure you that this is not like one of those books. It gets right to the point, and skips the irrelevant details so that the relevant points can be heard. This little book says more than 50 other diet books combined.


The Benefits of Good Nutrition

Ideas that are Effective, Efficient, and Useful

Many “diet programs” resemble hollow trees with no roots—they have no foundation, and not much substance. Most of these programs promote some form of cutting calories, carbohydrates, or fat; and encourage people to adopt unbalanced eating habits. These deprivation diets are nearly impossible to stay on because they do not account for the nutritional needs of people.

This book, on the other hand, is aimed specifically at accounting for your nutritional needs. It will arm you with the information that will allow you to make permanent food choices that are simple, easy, convenient, enjoyable, and effective. There are no drastic and sudden changes required—just minor adjustments that get you on the right path to good nutrition.


Do You Need this Book?

Since modern day food can go through many processes before it reaches our mouths, it becomes even more important than ever to learn about food and nutrition. Understanding is the key to having a good relationship with food and your body.

Without a sound base of good nutritional information, you might end up making bad food choices that are very easy and even enjoyable to correct. Hence, the need to be armed with the right information to make the right choices from the numerous food options that you have.

It is up to you—you can use these food options to your advantage, or to your detriment. Food can be a positive factor in your life, but for many people it has become a negative one. Considering all the benefits of good nutrition, everyone should take care in learning about nutrition and make good food choices.


Balance and Moderation

This chapter sets the foundation for the rest of the Ninefold Path of Good Nutrition.

A person’s diet should abandon extremes, and be based on balance and moderation in all aspects. It should have a basis of avoiding any excesses and deficits. Even moderation itself should not be taken to an extreme.

Additionally, since the body is generally not accustomed to dramatic long-term changes, it is best to make any changes in diet gradually, and not quickly.

Unfortunately, the way of many people is to go to extremes and build imbalances in their diets. And most diet programs also recommend adopting an unbalanced diet of excesses. This is not a proper way to build good nutrition.



Variety
Water
Individuality
Digestion
Foods
Nutrients

Raw & Cooked Foods

Both raw and cooked foods should be part of your diet. Research seems to indicate that both raw and cooked foods both have certain advantages, and both should form part of your diet.

Although cooking food is often blamed for destroying vitamins and minerals, this is actually not entirely accurate.

Yes, there are a few vitamins that are very heat sensitive and thus are often destroyed from cooking. Additionally, when you boil foods, some of the mineral and phytonutrient content goes into the water, so there are some minerals as well as phytonutrients that are lost unless you drink the water as well.

However, cooking can lessen the antinutrient properties of many foods. Cooking also makes many nutrients more absorbable. Additionally, cooking allows you to consume greater quantities of foods that are high in vitamins, minerals, and phytonutrients, such as most vegetables. Cooking also allows people to eat a greater variety of foods. Also, some particular foods (such as certain kinds of beans) are not suitable for consumption unless they are cooked. Cooking also makes certain foods more digestible, such as starches in grains and potatoes.

On the other hand, we are humans who live on this earth, and do require at least some if not a lot of raw fresh foods—the normal state they are found in. Eating at least some raw foods can prevent certain ailments, as well as help overall digestion, regulate appetite, improve complexion, and improve overall food and nutrient assimilation.

Including both raw and cooked foods in one’s diet is probably the optimal way. By eating both, you are getting the best of both worlds.

A suitable composition of raw compared to cook foods can range anywhere from 15% raw 85% cooked to 85% raw, 15% cooked. It depends on the person, lifestyle, and available food choices.

Since the average American diet is fairly low in raw foods, most people would probably benefit from increase intake of raw foods. However, do not make any quick and extreme changes in your diet from cooked to raw, because your body will have difficulty adjusting to the change. If you feel you might need more raw food, incorporate more raw foods in your diet very gradually instead of making sudden changes.

Food Amount & Breaks

Do not eat in a deprivating or excessive manner. Satisfy your day-to-day needs. Do not eat too much or too little. Do not stuff yourself or starve yourself.

Many people also wonder how often they should eat. There is no proven standard for the optimum average number of times a person should eat per day, how long they should wait between meals, etc. Although some people believe that smaller more frequent meals is most effective, this can leave other people feeling almost sick from such a constant barrage of food, and not provide the digestional system with reasonable break times.

Do not be too rigid in trying stick to a plan of how often you should eat and how long you should wait between meals. For the most part, aim to eat corresponding to your body’s natural needs.


Misc. Nutrition

Liquor


Pure alcohol is a special kind of carbohydrate that contains about seven calories per gram.

Most alcoholic drinks contain a significant amount of calories, and provide very little in vitamins, minerals, protein, and fiber; and contain a significant amount of calories.

Alcohol also might greatly deplete the body of or lessen its absorption of certain nutrients (keep in mind, however, that all foods have at least some antinutrient properties).

I personally am against alcoholic drinks.

As far as health goes in relation to alcohol, drinking in moderation probably has a neutral effect on health.

Excessive alcohol consumption is wrong.

If you do drink alcohol, it is best to choose types of alcoholic drinks with the least alcohol, and the most vitamins, minerals, phytonutrients, and water content.

Beer is definitely the most nutritious alcoholic drinks and the most suitable for consumption. It is more similar to whole food than other alcoholic beverages, has less alcohol per ounce, and has a reasonable amount of vitamins, minerals, and phytonutrients. Additionally, its high water content will prevent most people from drinking enormous amounts. If you choose to drink beer, you should try to drink a variety of colors and flavors.

Wine is also nutritionally about as suitable a choice as beer.

As for virtually all other drinks, I think anyone should seriously consider eliminating them or at least limiting them severely. Drinks such as rum, vodka, scotch / whiskey, tequila, etc., have lots of calories and provide very little besides the alcohol they contain.

Some alcoholic drinks also have added sweeteners in them, which will provide even more carbohydrate calories with little other nutrients.


Do vitamins and minerals provide energy?


Vitamins and minerals themselves have almost no significant amount of calories. Technically, you need some kind of calorie source to provide energy.

However, since vitamins and minerals play important roles in the body to produce energy and to properly assimilate other nutrients, they indirectly provide energy in collaboration with a calorie source.


How to Lose 10 Pounds in the Next Two Weeks

You should not have a goal like that to begin with. It encourages taking severe measures and excessively drastic and abrupt changes in eating habits.

Also consider that for those who do lose a lot of weight in a short period of time, much of it is usually muscle and water in addition to fat, and much of the change will probably just be a short term fluctuation.

Also realize that nutrition has an immediate impact and a future impact. For illustrative purposes, let’s assume that from what you eat now, a third of the impact will occur in 0-3 days, a third in 4-28 days, and a third in 29 or more days.


Organic Versus Conventional


Are organically produced crops superior to conventionally grown ones? Tough call.

There has been much debate over the difference between organically grown crops. While some groups insist that organic crops are significantly higher in vitamins and minerals and lower in pesticides than conventional crops, others feel that there is only a very minor and almost immeasurable difference, that most conventionally grown crops have very little pesticide residue, and that organic crops have might have a similar or only slightly lower level of them.

The government does go to considerably great lengths to regulate pesticide use and the potential pesticide residue on all your food. It is particularly strict with the limits they place, and in most cases, pesticide residue is such a small amount that most would not even be detectable at all if not for significant advances in analytical chemistry that can detect such trace amounts. (assuming that produce is washed before it is eaten)

The levels of pesticide residue in food is only a small percentage of the level that is known to cause any type of health effect on the most sensitive people (such as children or the elderly).

You should still put your food under running water to clean it and remove possible pesticide residue.

Also, here is a list of the foods that are considered to have the highest pesticide residue, although in general, the levels in even these foods is usually quite low: peaches, apples, strawberries, nectarines, pears, cherries, raspberries, grapes, spinach, bell peppers, hot peppers, celery, potatoes

If you are particularly concerned with pesticide residue in your foods, you might want to buy the organic versions of the foods listed above.


Fat Burning Supplements


I believe it is best to avoid any “fat burning” supplements. They are very concentrated, and very rarely have adequate testing done on them to determine their effects. The government does not regulate most of these products.

Even a product is labeled as “organic” or “herbal,” that does not necessarily mean it is proven to be safe.


How to Be Like That Ultra Skinny Model or Super Muscular Bodybuilder


First realize what some of those people do to become that way.

Many skinny models and actresses simply starve themselves most of the time. There is usually no “miracle diet” for them. They are part of the select few who have actually succeeded in actually suppressing the body’s natural urge for food for a long period of time, and force themselves to remain in a semi starving state.

If we actually analyzed the eating habits of many of these skinny models and actresses, it would be quite appalling to see how little they actually eat. Additionally, a significant percentage of them are bulimic, and many of them do resort to measures such as performing liposuction, taking appetite suppressants, or even using illegal and dangerous fat burning drugs.

Bodybuilders, on the other hand, are usually in a much worse group. Virtually all top bodybuilders since the sixties have taken a massive amount of illegal black market substances to make their bodies have more muscle, less fat, and to appear as muscular as possible. The elite bodybuilders you see in the bodybuilding magazines take a huge amount of a variety of substances (such as dianabol, anadrol, testosterone suspension, clenbuterol, parabolin, primo depo, halotestin, and fastin), and it usually takes them years to build a tolerance to all those drugs.

Even many of the not so elite bodybuilders are usually taking lots of illegal substances, not to mention the over a million Americans and millions of others worldwide who use steroids or illegal drugs for sports performance enhancement or physique improvement.

I think it is a bad idea to attempt to go to the extremes that many of these models or bodybuilders take.

I do realize that people want their bodies to look good.

In fact, according to almost every survey taken every year, the most popular New Year’s resolution is to lose weight, and that goal almost always beats out others, including financial or career achievement, and even or relationship and love-life related goals.

And I have even read surveys where women were asked what words they would like to hear told to them most, and the answer “Have you lost weight?” actually finished number one, ahead of “I love you.”

And even children are in this category, and it is not that uncommon at all for girls and even boys as low as ten years old to be obsessed with dieting for weight loss.

Although I feel that people in general attach too much of their self esteem to their body and weight, it is still not necessarily a wrong goal to seek a certain weight, as long as you avoid taking extreme measures.


Canned Foods


Canned foods are a suitable way to preserve food freshness and preserve many nutrients of food. Food that is canned often goes straight from the farm to the can, so canned foods often contain more vitamins and minerals than many uncanned foods.

On the other hand, canned foods are often loaded with salt / sodium. If you eat canned foods, it is probably best to try to get low sodium/ salt versions, and not eat canned foods too often.


Restaurants


While eating home made meals is preferable, dining out at conventional and fast food places is unavoidable. That being said, it is a good idea to try to limit dining out mainly to social situations, and times when you are very hungry and it is very convenient and timely to eat out.

Breakfast is always easy to eat at home. If you attend a job or school, consider packing a nutritious lunch. And try to not make a regular routine out of eating fast food or restaurant food for dinner.

When you do dine at conventional and / or fast food restaurants, aim to make the best food choices from what is available. The foods that I think should be avoided most are deserts, sodas, appetizer breads & butters, salad dressings, french fries, and any highly fried foods.

If at all possible, minimize any refined wheat (white) bread and pastas and white rice. If you must have refined wheat products in your meal, sandwiches, burritos, and fajitas are the better choice than something like a huge plate of non whole-wheat pasta. If at all possible, opt for whole-wheat varieties of these wheat products, or perhaps corn tortillas instead of refined wheat tortillas (but avoid friend corn tortillas or taco shells)

Supplements


Supplements contain isolated nutrients. They are mainly found in tablet, capsule, powder and liquid form. They generally contain a particular nutrient or nutrients, with little of any other ingredients. Vitamin and mineral supplements are the most popular types of nutrient supplements. There are also supplements of proteins (including supplements of individual or a specific group of amino acids), essential fatty acids, fiber, herbs, and more.

Many foods also have nutrients added to them. The process of adding nutrients to food is called fortification or enrichment.

Enrichment is when nutrients are added to processed foods in order to replace some of the nutrients lost during processing. The most commonly enriched food is refined wheat.

Fortification is when nutrients are added to foods, but not necessarily to replace lost nutrients during processing. Some foods that are commonly fortified include many types of breakfast cereal, nutritional bars, milk, calcium fortified orange juice, and iodized salt. Most water supplies in the US are also fortified with the mineral fluorine.

Through the fortification and enrichment of foods, water, and salt; all people are getting supplements to some degree.

Supplements, fortification, and enrichment go beyond the scope of this book, but I will briefly describe my stance on them.

Supplements, fortification, and enrichment probably do have some place in people’s diets, considering that:


Eating at least some foods that are processed and low in vitamins and minerals is almost unavoidable in today’s world


Alcohol, smoking, and medications can deplete or reduce the body’s absorption of certain nutrients


Crops are stored and transported and are not usually eaten at their peak freshness; they lose vitamins & minerals in the process


Soil depletion occurs for selenium, chromium, iodine, and cobalt, and possibly other minerals.


Vitamin B12 is not present in most modern plant foods.


That being said, I think great care and strict moderation should be the guides for a person when considering anything related to supplements, fortification, and enrichment.


Making Sense of Research Studies

Nutrition is a debatable topic. Just as people’s opinion vary over who is the best player in a sport or what is the greatest book of all time, so also do people’s opinions vary on nutritional subjects.

Most of the research studies done on nutrition and food do not produce concrete facts, and many often add to the debate.

Most findings of nutritional research studies are hardly conclusive, and some are misleading.

For most groups of studies that “prove” one theory, there often exists another group of studies that either disprove that theory, or even go so far as to “prove” the exact opposite of the theory.

Studies that are seemingly the same constantly produce different results, generally because there are so many variables in nutrition.

For instance, let’s take this hypothetical example:


A researcher wants to measure whether magnesium (a type of essential mineral) reduces the risk of cancer. He surveys 200 people about their eating habits over the past three years, and calculates the approximate magnesium intake of each person. He then splits the people into two groups: those with a higher magnesium intake and those with a lower one. He then finds out that 0.4% of the high magnesium group has cancer, versus 2.5% of the low magnesium group.

So, does this study prove that magnesium reduces the risk of cancer? Not necessarily.

Since high magnesium foods will generally contain a better nutrient profile on average than any random food, the high magnesium group would have gotten more vitamins, minerals, fiber, phytonutrients, and an overall healthier diet in general. So the lower cancer rate of the high magnesium group could be a result of many factors, not necessarily magnesium intake.

Therefore, it would be difficult to determine the correlation between magnesium intake and cancer risk based on the hypothetical study mentioned.

In all fairness to nutritional studies, many are constructed with more and attention to detail than the hypothetical one I constructed (although many are not). But there are still so many variables in a diet, that it is very hard to get any near conclusive evidence on any theory.

Since all of these studies vary so much in their findings, this makes it easy for anybody to “prove” virtually any theory on diet and nutrition with studies. But it is important to analyze these studies carefully, and to not jump to conclusions that the studies do not come anywhere close to proving.


Some of the More Conclusive Theories in Nutrition

There are a few theories that are almost conclusively true. Some of these have been supported time and time again in studies, and have very little or no data that seem to disprove them. Others have not been extensively studied, but all signs overwhelmingly point to their validity.

All of these have been covered in greater detail in the earlier chapters of this book.


Fruits and Vegetables for Health Benefits and Weight/ Fat Loss and Control

Time and time again, studies have shown that incorporating fruits and vegetables in your diet yields health benefits, as well as aid in weight/ fat loss and control. Virtually every study done on people who increase their intake of fruits and vegetables has consistently shown significantly positive results.


Essential Nutrients

Consuming adequate amounts of all the essential nutrients (whether from naturally occurring food sources or from supplements) is superior to being significantly deficient in any essential nutrients.


Foods with More Vitamins and Minerals Per Calorie

Eating a diet with more naturally occurring vitamins and minerals per calorie has been shown to yield superior health and weight/ fat loss and control benefits compared to diets that are low in naturally occurring vitamins and minerals per calorie.


Consuming Fiber and Maintaining a Clean Digestive Tract

Consuming an adequate amount of fiber has been shown to be an important part of maintaining a clean digestive tract. A clean digestive tract is one of the most important factors in anyone’s overall health.


Variety

Eating an adequate variety of foods is nutritionally superior to eating a very limited variety of foods.


Drinking Water for Weight/ Fat Loss and Control

Over short term time periods and possibly over long term time periods, drinking a reasonable amount of water can aid weight / fat loss or maintenance.


The Path of Good Health

So far in this book we have only looked at health and nutrition in the scope of what a person eats and drinks. But in my opinion, health goes beyond that.

Although diet is indeed probably the most significant factor in health, there are many other aspects that are also integral and important to overall health. A person with a right diet is only part way towards victory.

Therefore, I present to you the Path of Good Health.

The first part, Diet, has already been explored in this book. The other parts will briefly be discussed in this chapter. Note that some of them overlap with one another.

Right Relationships


We have a natural human need for satisfying social interaction and companionship, and some degree of attention and appreciation of others, attention and appreciation by others, and expression to the world.

A Romanian Proverb says, “Without other people’s companionship, even paradise would be an unlikable place.”

Of course, what is satisfying differs from person to person, and within the same person at different times. Every person should take care in establishing a satisfying social life that is in accordance with his or her specific and unique needs.

Human interaction is crucial to our mental, emotional, and physical health, and should not be neglected.

And good companions are also important for making the best out of one’s life, and of being in an environment conducive to one’s own wisdom, virtue, and understanding.

Associate most with the authentic, the upright, the virtuous, the righteous, the observant, the objective, the caring, and the understanding.

Associate less with the fake, the obsequious, the glib-tongued, the uncaring, the belittling, and the slanderous.

Pick the right people to be around, but do not restrict yourself to a lack of variety of companions.

Also, do not be unreasonable in your demands of others’ virtue. No one is perfect, and everyone has some faults.

Solitude is also important.

A sense of independence is also important.


Right Air / Breathing

More than anything else, our survival depends on the breath.

Hazrat Inayat Khan said, “Breath is the self, the very self of man. …If there is any trace of the soul, it is to be found in breath.”

So then, what is “right breath?” This is difficult to answer distinctly, but as a general policy, it is best to avoid any long-term extremes in breathing. Also get an adequate amount of fresh outdoor air, or at least open window air.

Right Self-Discipline

Self-Discipline is an important component for overall mental, emotional, and physical well-being. The Jainas say that self-discipline and self-control is the way to liberation.

Self-discipline is not the same as haphazard self-torture.


Right Self-Expression and Authenticity


We all have a need to express ourselves. Of course, it is not always the time to be 100% sincere, but on the other hand, we have emotions and personality and individuality and natural expression and uniqueness inside of us, and if we continuously shun and discredit them, this can lead to mental, emotional, and physical health problems.

Boris Paternak said, “The great majority of us are required to live a life of constant duplicity. Your health is bound to be affected if, day after day, you say the opposite of what you feel, if you grovel before what you dislike, and rejoice at what brings you nothing but misfortune.”


Right Non-Dissatisfaction

Paul Tournier said, “Many ordinary illnesses are nothing but the expression of a serious dissatisfaction with life.”


Right Work


If you can choose a line of work that you love, then by all means do so. There is no reason to devote yourself to a career you utterly hate, if you do not have to.


Right Achievement, Self-Empowerment, & Creativity


We all have a need to accomplish positive things in our lives, and for good challenges, and to apply ourselves, and expand and grow and exercise our powers, and create and express, and for self-strengthening and self-improvement.

People have different ways of doing this. It goes beyond goals of just making money or winning approval of others.

Right Physical Activity


Physical activity is an important lifestyle factor for everyone. It is important for maintaining physical health. It is also very important for maintaining mental and emotional health, and has been shown to have numerous psychological benefits.

Francois duc de La Rochefoucauld once wrote, “The labor of the body frees us from the pains of the mind.”

Physical activity also helps keep people trim, lean, strong, quick, flexible, and properly functional. Exercise also helps food digestion. Our bodies naturally crave physical activity and having a certain level of physical fitness and abilities.

Exercise daily but not excessively. Exercise in the proper amount. Incorporate variety in your physical activities. Aim to do physical activities you like. Limit any long and hard workouts. Do not advance to a level of exercise you are not ready for.

Take caution to avoid injury. There always exists the risk of injuring yourself through exercise. However, even being sedentary can result in numerous physical injuries. Thus, the net injury effect of exercise versus not exercising can be less than zero.


Right Sunlight

Sunlight is a touchy subject. On one hand, many researchers have told us that sunlight can contribute to skin cancer and other ailments. On the other hand, getting the right amount of sunlight exposure can have numerous and very significant benefits. It


possibly prevents and improves skin conditions like psoriasis


helps the body produce vitamin D, a necessary nutrient that plays many roles in the body and might reduce the chance of getting diseases like hypertension and colon cancer


keeps spirits higher and moods


contributes to hormone regulation and balance


prevents common effects of sun deprivation, such as loss of physical strength, weight gain, stress to eyes and adrenal glands, confusion of a person’s “inner clock,” depression, mood changes, excessive stress, lethargicness, and sleep disorders


Also note that the quality of your diet is definitely an important factor in maintaining resistance against the possibility of the damaging effects of the sun.

So to say that sunlight is absolutely bad in all cases, is in my opinion inaccurate and an overgeneralization. Of course, we should be cautious in determining how much time we spend in the sun. But to avoid the sun at all costs might end up doing more harm than good in many occasions.

Aim for a medium where you get some sun but not too much. This will vary greatly from person to person, and will definitely depend on your cultural background. A dark person of African or Indian descent will undoubtedly have a higher sun tolerance and will need more sun than a very light skinned person from Irish descent.

Do not increase sun exposure too rapidly, and always know when you have had enough.

And it goes without saying, if you have any indication at all of skin cancer or any other health problem associated with sun exposure, then you should definitely take the appropriate measures in limiting your sun exposure significantly.

Right Rest & Sleep


Do not overtax the body by not getting enough rest and sleep. And do not overdo it and get too much rest and sleep.


Right Relaxation


We should not always relax, and we do not always need to be relaxing. But a life without relaxation is just too unbalanced and unbearable. To establish good health, the mind, body, and emotions do depend on receiving intervals of relaxation. Going too long with too little relaxation can definitely make a person vulnerable to harm in many ways.


Right Relationship with Nature


Appreciate nature and act in accordance with it.


Right Balance and Variety of Life and Environment, and Right Change


Sometimes non-variety is the way to go, but sometimes we need some variety.


Right Desires


Your desires and needs are important. Do not neglect them.

Do not corrupt them.

Julius Charles Hare and Augustus William Hare wrote, “How few are our real wants! and how easy it is to satisfy them! Our imaginary ones are boundless and insatiable.”

Francois duc de La Rochefoucauld wrote, “We should earnestly desire but few things if we clearly knew what we desired.”

Be careful to make your joy not be dependent on needing too many things.

Know distinctly what you want and what is most necessary to your liberation, and what comes next, and so on. Few people ever even take the time to do so.

Avoid greed and an overstepping of the bounds of right desire. Greed is boundless, causes delusion, makes one vulnerable to pain, causes an overstepping the bounds of right desire, and a lack of considering righteousness and after-effects.

The Jainas say that trying to fulfill a greedy person’s desires is as impossible as trying to fill a sieve with water.

Steady your desires.


Right Cheerfulness

Dr. A.J. Anderson said, “In the maintenance of health and the cure of disease cheerfulness is a most important factor. Its power to do good like a medicine is not an artificial stimulation of the tissues, to be followed by reaction and greater waste, as is the case with many drugs; but the effect of cheerfulness is an actual life-giving influence through a normal channel, the results of which reach every part of the system. It brightens the eye, makes ruddy the countenance, brings elasticity to the step, and promotes all the inner forces by which life is sustained. The blood circulates more freely, the oxygen conies to its home in the tissues, health is promoted, and disease is banished.”

Orison Swett Marden wrote, “A farmer in Alabama eight or ten years ago, subject to lung trouble, had a hemorrhage while ploughing one day, and lost so much blood that he was told by his physician that he would die. He merely said that he was not ready to die yet, and lingered for a long time, unable to get up. He gained strength, and finally could sit up, and then he began to laugh at anything and everything. He persisted in his hilarity, even when well people could see nothing to laugh at, and gained constantly. He became robust and strong. He says he is sure that if he had not laughed continually he would have died. A great many people have brought sick, discordant bodies back into harmony by ‘the laugh cure’”…


Right Self Esteem


Right Thinking



“It matters not what may be the cause of the trouble in the anxious mind,” says Dr. A.J. Sanderson, “the results upon the body are the same. Every function is weakened, and under the continual influence of a depressed state of mind, they degenerate. Especially is this true if any organ of the body is handi capped by weakness from any other cause. The combination of the two influences will soon lead to actual disease.

“The greatest barrier in the way of the healing process, especially if the malady be one that is accompanied by severe pain, is the mental depression that is associated with it and often becomes a factor of the disease. It stands in the way of recovery sometimes more than do the physical causes, and obliterates from the consciousness of the individual the won derful healing power of nature, so essential to recovery.”


On the Underemphasized Significance of Good Nutrition

I believe that the significance and effect of nutrition is under-appreciated and underemphasized by the world. A person’s nutritional lifestyle habits are the most significant factor in his overall maintenance of health, and on his prevention of illness and disease—and yet the world hardly pays any attention to this, and frequently promotes so many other things, but rarely promotes or emphasizes healthy eating and the correlation between healthy eating and health.

Paul Tournier said, “Most illnesses do not, as is generally thought, come like a bolt out of the blue. The ground is prepared for years through faulty diet, intemperance, overwork, and moral conflicts, slowly eroding the subject’s vitality.”

Almost every illness there is can be prevented or at least greatly reduced in severity with good dietary practices. Chance and predisposition do play a role, but even those who are predisposed towards an illness will rarely actually get the illness if they have a sound diet. A predisposition means nothing if a person has good lifestyle habits and his health is not ever affected by the predisposition.

This is not just me talking—even the medical industry and the US government for the most part will agree that the overwhelming majority of illnesses can be prevented or greatly reduced in severity by a proper diet.

And consider the studies of Dr. Weston Price, who many decades ago studies various native cultures who ate natural diets. His wide-ranging data showed that in virtually every place he visited, native people who ate natural foods had health levels and immune system strength far above the people in surrounding areas with modernized highly processed food. Additionally, when native people began incorporating those modernized highly processed food in their diets, their overall health declined. (See Nutrition and Physical Degeneration)

People need to understand that the medical industry is for the most part not concerned with healthy lifestyle habits for prevention of illness. Its main aim, focus, and business—from the formal education of doctors, to what doctors actually do in their practice—is almost entirely based and geared at treating illnesses with medications and surgeries. It is not that they do not admit that nutrition can prevent illness. It is just that their actual core focus is not on that.

Thus, to say that all health matters should be dependent on the medical industry is foolish.

A Hindu proverb says, “Diet cures more than the surgical knife does.”

Surgeries and medicines should be used as an absolute last resort. And yet, the world usually has the view that these should be the first resort. This is backwards!


Dispelling the Connection Between Weight and Health

The world today usually over-equates thin and fat with health and lack of health. Excessive weight can and be an indicator of lesser health, and excessive weight itself can sometimes be a cause of problems, but it is an immensely wrong overgeneralization to say that the thinner a person is, the healthier a person is. Health is a multi-categoried thing, and to make such an overgeneralization is very foolish. To put more emphasis on weight management for health than on healthy lifestyle for health is wrong. To quote how many people die from obesity per year but to not attribute any deaths to poor diet is an abuse of statistics.

Smoking

Smoking has indeed been linked to significant negative effects. However, your diet is by far more important to your health than whether or not you smoke. Although certain groups like to attribute an enormous amount of annual deaths to smoking, that figure could be very exaggerated. Consider the fact that many Asian cultures who smoke significantly more than average Americans actually have far less health problem that are normally attributed to smoking compared to Americans. I don’t think it is simply coincidental that the diets of these Asian people on average contains lots more vegetables and is much healthier in general than the typical American diet. Although smoking is believed to cause more free radicals which can cause cell damage, a healthy diet can greatly lessen the effects of this.

Of course, I am not advocating smoking, nor do I smoke myself. But I want to emphasize that the quality of your diet is considerably more important to your health than whether or not you smoke.

Many of the negative claims about smoking are misleading. Although cigarettes are often said to have many types of carcinogens (cancer causing materials), everything you eat can be considered to contain carcinogens, including 100% natural foods in a 100% natural environment. I can “prove” that almost any ingredient is a carcinogen in a laboratory environment. Of course, the amount of carcinogens in a typical food like an apple is so small that it is totally insignificant. You would have to eat thousands of pounds of typical food in a day to get a significant carcinogenic effect.

For cigarettes, on the other hand, whether or not they contain a significant amount of carcinogens is debatable, and I can’t say for certain whether smoking can contribute to cancer. Once again, I am not advocating smoking at all, and I definitely and strongly recommend against it.


Wheat Germ


Wheat germ is a derivative of wheat, and is one of the components of whole wheat that is removed when wheat is refined. Wheat germ is high in many vitamins and minerals. It is also a good source of phytonutrients, fiber and protein. Most brands of wheat germ are also fortified with some vitamin E and folic acid (one of the B vitamins) although not much of these nutrients are added. Most brands of wheat germ are toasted. There are also raw brands available, which generally are used as parts of recipes and are not normally eaten raw.


Wheat Bran


Wheat bran is another part of whole wheat that is removed in the milling/ refining process of wheat. Wheat bran is nutritionally similar to wheat germ, although it contains more fiber and less vitamins and minerals (although it is still high in vitamins and minerals). Wheat bran is generally sold raw, and is used in recipes and normally not eaten raw. Many cereals contain wheat bran in order to boost their fiber content


Oat Bran


Although oats are not usually refined to make a refined oat product like wheat is, oat bran is also produced mainly as a nutritionally marketed product. It is very similar to wheat bran.


Wheat Grass and Barley Grass


Both of these products are usually found in powder and pill (tablet or capsule) form. They are also sometimes found in their normal plant form and sometimes juiced as well. Wheat and barley grass are technically vegetables, cut before the wheat or barley plant forms the grain. They have a very high concentration of vitamins, minerals, and phytonutrients, and are a good source of protein.

The wheat and barley grass found in powders is generally just dried and ground wheat or barley grass. The powders are cheaper per serving than the pills. You can find them at most health food stores, but they are usually much cheaper from mail order companies on the internet.


Alfalfa Powder/ Tablet/ Capsules


Much like wheat and barley grass, the plant alfalfa is also used in similar ways and is dried and crushed to produce powder as well as tablets and capsules. Its nutritional properties are very similar to wheat and barley grass. The alfalfa used is not alfalfa sprouts that you commonly see in supermarkets, but the actual alfalfa plant.


Blackstrap Molasses


I chose to include blackstrap molasses in this section to introduce you to a substitute for other sweeteners. Blackstrap molasses is the remaining liquid when sugar cane or sugar beets are processed to make refined sugar. It does contain mostly carbohydrates and virtually no fiber or protein, although it contains less sugar (i.e. it is sweeter) than conventional refined sugar. However, unlike refined sweeteners like refined beet and cane sugar and corn syrup, blackstrap molasses is a great source of several minerals, like calcium and iron. It also a great source of phytonutrients, and has a very dark color and robust and somewhat bitter flavor.


Traditional Food Herbs and Spices

Herbs and spices are also great additions to your diet that can add a considerable amount of phytonutrients, vitamins, and minerals with very little calories. Herbs and spices generally refer to certain plant foods or vegetables that are used for their flavoring. The are often dried and crushed or granulated (and often sold as mixtures of one or more spices and herbs), but can also be found in normal raw plant form.

Most herbs and spices particularly high phytonutrients, and can almost be considered like phytonutrient supplements. I highly recommend the inclusion of herbs and spices into your diets. Some great examples include:


Turmeric, dill, oregano, thyme, various peppers (such as black pepper, cayenne pepper, chile peppers, and jalapeno peppers), basil


Is the US government food pyramid an effective guide for eating?


I do not think it really provides much in the way of content. It is an unspecific guideline that mainly advises people to eat a certain number of servings of the food groups. It probably does not emphasize fruits and vegetables enough, and its emphasis on grains is not necessarily bad but also not necessarily useful or beneficial.

Additionally, the guide makes very little distinction between foods of the same group, such as refined grains versus whole grains, or fruit versus fruit juices.


Many of the world’s healthiest cultures (including the people of Okinawa) are known to include a great variety in their diets.


Supplements

Supplements contain one or several particular isolated nutrients (usually vitamins, minerals, proteins, essential fatty acids, and/or fiber), with little or any other ingredients. They are mainly found in tablet, capsule, powder and liquid form.

Many foods also have nutrients added to them. The process of adding nutrients to food is called enrichment (done to replace nutrients lost in foods during processing) or fortification.

Most refined what is enriched.

Some commonly fortified foods include certain breakfast cereals and nutritional bars, most brands of milk, and some brands of juice. Additionally, most types of salt are iodized (fortified with iodine), and most US water supplies are fortified with fluorine.

Due to the fortification and enrichment of foods, water, and salt, all people are getting supplements to some degree.

Supplements, fortification, and enrichment go beyond the scope of this book, but I will briefly describe my stance on them. They do have some place in people’s diets, considering that, (a) in today’s world, eating heavily processed foods is unavoidable; (b) alcohol, smoking, and medications can deplete or reduce the body’s absorption of certain nutrients; (c) crops are seldom eaten at their peak freshness, and lose some vitamin and mineral content during storage and transportation; (d), soil depletion occurs for selenium, chromium, iodine, cobalt, and possibly other minerals; (e) vitamin B12 is not present in most modern plant foods.

That being said, a person should be careful and moderate in regards to supplements, fortification, and enrichment.

Supplements are also a source of vitamins and minerals. Supplements (which generally come in tablets or capsules and sometimes powder or liquid form) are nutrient extracts that are derived from various sources. Additionally, some of these supplements are already added to certain foods. This process is called fortification or enrichment.

Fortification is the general addition of supplement nutrients added to foods. Some foods that are frequently fortified include milk and many breakfast cereals. Enrichment is the adding of supplement nutrients to processed food to replace lost nutrients due to the processing. The most commonly fortified food is refined wheat.

The issue of food source nutrients are provern Getting your vitamins and minerals from a variety of foods has been shown to be the most effective way for your body to receive and assimilate those nutrients. Supplements, enriched foods, and fortified foods, although not quite as effective, should also play a role in everyone’s diet as well. I will cover supplements as well as fortified and enriched foods more in the next chapter.


Soy

Soy, a legume which has been an important food in diet of many Asian cultures for a long time, is finding its way into American and worldwide diets. Though it is very nutritious, it is also very high in antinutrient (blocking or interfering the body’s absorption of certain nutrients) properties, and should be eaten in moderation.

Also note that soy products such as tofu and soymilk have most of the fiber processed out, and most types of soymilk are high in refined sweeteners.

Sodium

Sodium is an essential mineral that is found in foods, and is also very abundant in salt. The average recommended intake of sodium is 500 to 2000 mg / day, and the US government advises the average person to limit intake to less than 2400 mg / day.

The average person consumes about 3500 mg / day.

To avoid a superabundance of sodium, do not overeat foods that have a great deal of salt added to them. Salt is often added to certain foods such as canned foods, packaged meats, processed foods, and restaurant foods.

On the flipside, people who never eat processed foods might be sodium deficient, and should make sure that they consume enough sodium through natural sources or through foods with added salt.

Oil / Fat Processing

The oil that is commonly added to most foods is usually very heavily processed. This processed oil is found in abundance in products such as many types of baked goods, fried foods, and salad dressings.

Most types of processed oils are very unbalanced foods, though varieties such as extra virgin olive oil are better.

Many oils also undergo a hydrogenation process to extend shelf life and to make the oil functional for particular uses. Hydrogenation creates solid oils such as margarine or shortening, as well as partially hydrogenated (semi-solid) oils.

The hydrogenation process converts much of the fat content into a form known as trans fats (a.k.a. trans fatty acids). Tran fat naturally occurs in very tiny amounts in certain foods like some animal foods—but shortening, margarine, and partially hydrogenated oil (and the foods that contain them) contain high amounts of them, and are of a different variety than the naturally occurring type.

Although attention and studies about trans fatty acids are limited and have only recently begun, most nutritional researchers, doctors, scientists, and health councils consider them generally unhealthy, and a possible contributor to developing cancer, heart disease, and diabetes. The US government agrees and advises people to minimize its consumption to as little as possible. It is also in the process of mandating the inclusion of trans fat content on all food labels.

Though it is difficult to know the trans fat contents of foods, some foods that sometimes or usually contain high amounts of them include margarine, vegetable shortening, hydrogenated oil, partially hydrogenated oil, pound cake, doughnuts, salad dressings, popcorn, and french fries. Some chips, candy bars, and wafers or fried crackers also might contain significant amounts of trans fat.

Phytonutrients

Phytonutrients (a.k.a. plant hormones) are substances contained in plant foods that play important roles in the plants’ survival, and give them much of their color, scent, and flavor. Although phytonutrients are a new field in nutrition, they have been shown to exhibit many beneficial properties for humans, including cancer-preventing properties, protection from environmental damage (like UV rays, car fumes, air supply contaminants, etc.), and antioxidant properties.

Phytonutrients are not considered essential nutrients, since no specific phytonutrients are considered absolutely essential substances. However, it is likely that eating an adequate supply of a variety of phytonutrients is important for achieving optimal health.

The best way to get phytonutrients is to eat plant foods with a wide variety of colors and flavors.

Liquor

Pure alcohol is a special kind of carbohydrate that contains about seven calories per gram.

Most alcoholic drinks contain a significant amount of calories, and provide very little in vitamins, minerals, protein, and fiber.

Alcohol also might greatly deplete or lessen the absorption of certain nutrients (keep in mind, however, that all foods have at least some antinutrient properties).

I personally am against alcoholic drinks.

As far as health goes in relation to alcohol, drinking in moderation probably has a neutral effect on health, but excessive alcohol consumption is definitely a detriment.

If you do drink alcohol, it is best to choose beer, wine, and other choices with the least alcohol and most vitamin, mineral, phytonutrient, and water content.

Drinks such as rum, vodka, scotch / whiskey, tequila, etc., are high in calories, and provide very little besides the alcohol content. I highly recommend eliminating or very severely limiting them.

Also note that some alcoholic drinks have added refined sweeteners.

Rapid Weight Loss Goals

Rapid weight loss goals encourage people to deviate from the chung yung. They also usually cause more loss in water and muscle than fat.

And realize that nutrition has both an immediate and a long-term impact.

Organic Versus Conventional

There has been much debate over the difference between organically grown crops and conventionally grown crops.

Some groups insist that organic crops are significantly higher in vitamins and minerals and lower in pesticides. Other groups claim that the difference is minimal.

The United States government does go to great lengths to severely regulate pesticide use and the potential pesticide residue on food made in the country. And generally, in most cases, pesticide residue on foods is very small (and would be undetectable if not for significant advances in analytical chemistry that can detect such trace amounts), and is only a small percentage of the level that is known to cause any type of health effect on the most sensitive people (such as children or the elderly).

You should still definitely put your food under running water to clean it and remove possible pesticide residue.

And if you are particularly concerned with pesticide residue on food, you might want to start by buying organic version of the following foods considered to have the highest pesticide residue: peaches, apples, strawberries, nectarines, pears, cherries, raspberries, grapes, spinach, bell peppers, hot peppers, celery, and potatoes.

Canned Foods

Canned foods are a suitable way to preserve food freshness and preserve many nutrients of food. Food that is canned often goes straight from the farm to the can, and thereby contains more vitamins and minerals than many uncanned foods.

On the other hand, canned foods are often loaded with salt.

If you eat canned foods, try to opt for low sodium versions, and not eat too much of them.

Restaurants

While eating home made meals is preferable, dining out at conventional and fast food restaurants is unavoidable.

When you do dine in them, aim to make the best of the food choices available, and consider avoiding deserts, sodas, appetizer breads & butters, salad dressings, french fries, and highly fried or oily foods.

Research Studies

Nutrition is a debatable topic with varying opinions. Few research studies produce concrete facts, and many findings are misleading. In fact, it is common to find different studies that “prove” directly contradictory claims.

I believe this is because there are many variable in nutrition, and because many studies are one-sided, done to fulfill various motives, done with preconceptions and biases in mind, done in a closed setting, and use a one-sided view to draw conclusions from their data.

Of all the theories in nutrition, I believe that the most conclusive include (a) eating an adequate amount of fruits and vegetables has numerous health benefits; (b) consuming adequate amounts of all the essential nutrients (whether from naturally occurring food sources or from supplements) is superior to being significantly deficient in any essential nutrients; (c) eating a diet with more naturally occurring vitamins and minerals per calorie is superior to a diet low in naturally occurring vitamins and minerals per calorie; (d) consuming an adequate amount of fiber is an important part of maintaining a clean digestive tract; (e) a clean digestive tract is one of the most important factors in anyone’s overall health; (f) eating an adequate variety of foods is nutritionally superior to eating a very limited variety of foods; and (f) drinking a reasonable amount of water can aid weight / fat loss or maintenance over the short term and perhaps over the long term.

Back Cover

Do not have any major extremes in your diet. Avoid excesses and deficiencies.

This is simple, obvious and common sense information. But most people neglect it, and very few put into practice. In fact, most diet books promote strict diet plans that are unbalanced.

But now, in Chung Yung Nutrition, author Rodney Ohebsion delivers a simple and effective method of good nutrition through the common-sense approach of avoiding deficiencies or excesses in order to meet your nutritional needs. He concisely presents multiple angles of how to avoid major extremes in your diet. He mixes common sense and Chinese Confucian teachings with modern nutritional research and data. He puts everything in an easy to understand format. And he expresses a group of very flexible and simple ideas, rather than setting down a strict dietary plan.

The time has come for the world to choose a sound, balanced diet with strong roots and a solid trunk, instead of ones that lacks solidness and are easily uprooted. Chung Yung Nutrition is the first step in moving away from extremes and deprivation, and towards the proper path of nutrition.

Confucius said, “Not properly cultivating te [virtue-power] that is present; not thoroughly developing what is learned; not following what is known as yi [right]; and not being able to change what is not good—these are the things worry me.”


Contents

Introduction


Part 1: Chung Yung Nutrition

How Much Should I Eat?

The Chung Yung

You Are an Individual

No Dramatic Changes

Eat Plain Foods

Variety

Limiting Certain Food Derivatives

Digestion

Water

Protein, Carbohydrates, and Fat

EFAs: Essential Fatty Acids

Vitamins and Minerals

Raw & Cooked Foods

Breaks


Part 2: The Path of Health

The Path of Health

Relationships

Air / Breathing

Self-Discipline

Self-Expression and Authenticity

Non-Dissatisfaction

Achievement, Self-Empowerment, & Creativity

Work

Physical Activity

Sunlight

Rest & Sleep

Relaxation

Relationship with Nature

Balance and Variety of Life and Environment, and Change

Desires

Cheerfulness

Revere Yourself, Be Good to Yourself, and Care for Yourself

Thinking


Part 3: Misc. Appendixes and Commentary

Basic Nutrition Reference

Supplements

Soy

Sodium

Oil Processing

Phytonutrients

Liquor

Rapid Weight Loss Goals

Fat Burning Supplements

Organic Versus Conventional

Canned Foods

Restaurants

Research Studies

Notes on Different Food Groups


Introduction

The basis of this book is:


Avoid excesses and avoid deficiencies in your diet.

This explains the basis my nutritional Tao [Way]—one that took me years of research and trial-and-error to develop. The majority of the rest of this book provides multiple angles of that basis, and how to put it into practice.

Most people do not follow this common sense principle, however. Many people neglect simple food and the simple laws of health, and follow unbalanced eating habits. And even most diet programs basically come down to promoting some form of cutting calories, carbohydrates, or fat, and for the most part encouraging people to adopt unbalanced eating habits that do not adequately account for the nutritional needs of people, and are eventually depriving on the body.

The beauty of my nutritional Tao [Way] is that it takes the approach of accounting for your nutritional needs by avoiding excesses and deficiencies. It is not a strict diet plan, it does not require sudden or drastic changes, and it does not contain any technical or highly irrelevant details. It does provide clear, to-the-point, practical information that will show you how to make minor adjustments in order to reap benefits from good nutrition through a method of non-extremes.

So what’s in it for you? What is good nutrition good for?

It (a) prevents the body and mind from deteriorating over time; (b) prevents disease and illness; (c) prevents excess weight and body fat; (d) improves appearance (healthy skin, teeth, nails, hair, etc.); (e) allows for increased physical activity and faster recovery from that activity; (f) is an effective tool for increasing muscle and other lean body mass; (g) extends life; (h) can prevent certain mental disorders; (i) maintains a clean and healthy digestive tract; (j) maintains healthy organs, skin, bones, teeth, hair, nails, etc.; and (k) improves mental abilities.

With all of these various benefits, the importance of learning about nutrition is clear. And nowadays, it is more important than ever. Why? Because modern day food can go through many processes before it reaches our mouths, and we are each faced with a vast number of different food options.

People need a sound base of simple and effective nutritional information in order to have an understanding conducive to having a good relationship with food and their bodies, and avoid making poor food choices that are very easy, simple, and even enjoyable to correct.

Use food options to your advantage instead of to your detriment. Make food a positive factor in your life instead of a negative one. I am going to show you how to do this.

My name is Rodney Ohebsion, and I am not a doctor or a nutritionist. What I am is an efficient writer and a diligent researcher who has devised a simple nutritional Tao [Way] in one short book, based on a mix of common sense, a wide variety of nutritional research and data, a wide variety of ancient and modern wisdom, and my own personal experiences. My positioning as a writer and researcher gives me the advantage of having the freedom to take an objective, multi-angle and multi-perspective view, and draw upon a vast variety of the world’s research, writings, studies, findings, and ideas.


Part 1: Chung Yung Nutrition


Chung Yung


The basis of my nutritional Tao (Way) is a concept called the chung yung.

The chung yung is the non-extreme not-one-sided method.

A Chinese Proverb says, “The superior person shuns excesses and shuns deficits.”

An African Proverb says, “Three things that a person must know to survive: what is too much for him, what is too little, and what is fitting.”

Take nothing to extremes. Do not even take moderation to an extreme.

Goethe said, “Out of moderation, a pure happiness springs.”

Lao Tzu said, “He who knows when he has had enough will always have enough!”[1]

Mencius said, “Confucius did not do extreme things.”

Confucius said, “While practicing virtue during normal situations, the superior person always makes further effort when there is a deficiency, and never goes over the limit where excess is approaching.”

Confucius said, “The superior person lessens where there is too much and adds to where there is not enough.”

The chung yung does not hold to any fixed principle. It leaves room for the pressing needs of circumstances.

The chung yung differs from person to person, and differs within the same person at different times. Not everyone requires the same amount of sleep, exercise, reading, etc.; and even the same person’s needs do not remain fixed.

R. Kelly said, “There can only be one me—nobody, nobody, nobody like me.”

Mike Tyson said, “I’m Mike Tyson, and there is no one like me.”

Mike Jones said, “I’m Mike Jones, Mike Jones, the one and only, you can’t clone me.”

Uniform diet programs with strict guidelines are not suitable and flexible enough for yielding optimum results.

We do need plans and general rules, but they should not be taken too far—otherwise, they will neglect the distinctions of each individual and of each circumstance.

Confucius said, “The Chung Yung has supreme power, but people rarely follow it for a long time.”[2]

The chung yung is conducive to self-control, gain of natural control, repeated accumulation of self-power, entering the path of purity, and avoidance of misfortunes and pain.

The chung yung meets needs, but does require discipline.

Many people’s dietary habits deviate from the chung yung, and most diets also recommend going against the chung yung.

First search for and correct your most major and obvious deviations from the chung yung, and then attend to more minor ones.

Most major deviations from the chung yung are obvious to identify and simple to correct.


Things are right when they are in the right amount at the right time.

The chung yung is objective, balanced, righteous, and always present and attainable.


The chung yung is adaptive, leaves room for the pressing needs of circumstances, and does not hold to any fixed principles.


Choose the chung yung, do not fail to come up to it, and do not go beyond it.


The chun tzu governs himself according to his nature and with what is proper to him. As soon as he changes what is wrong, he stops.


Guicciardini said, “


How Much Should I Eat?


Do not eat in a deprivating or excessive manner. Satisfy your day-to-day needs. Do not eat too much or too little. Do not stuff yourself or starve yourself.

Buddha said, “Eat and drink naturally corresponding to your body’s needs. When you cling to the appetite and your appetite is depriving or excessive, it becomes like slavery. However, satisfying your day-to-day needs is not wrong. In fact, it is a duty to maintain health of the body, because if you do not, this will limit the mind’s maintenance of strength and clearness.”


Eat Plain Food


An Okinawan Proverb says, “One who eats plain food is healthy.”

Eat more plain, natural, and unprocessed foods. Make these the foundation of your diet, and have them form the majority of it. Then after having established this foundation, you can include other foods.

Start with fruits and vegetables. Then look to whole grains, nuts, seeds, milk, yogurt, cheese, dairy products, and meat products. Make this the foundation.

Minimize foods high in the food derivatives listed in the chapter after the next one.



Variety


An American Proverb says, “Variety is the spice of life.”

An American Cowboy Proverb says, “After weeks of beans and taters, even a change to taters and beans is good.”

Avoid eating a very limited variety of foods for a long-term period of time. Eat an adequate variety of foods. Doing so is simple, fun, and satisfying—as well as nutritionally effective.

Foods have their own unique nutritional properties. A diet can become unbalanced if it lacks adequate variety.

Eating an adequate variety of foods gives you a better chance of obtaining sufficient, proper, and balanced amounts of the broad spectrum of various nutrients[3].

Seek adequate variety over a long-term period of time, not as much variety as possible over a short-term period.

In fact, it is usually not a good idea to eat too many foods all at once; and there is nothing wrong with eating only one or a few different kinds of food at a specific meal.

And although variety is good, do not overdo it.

In addition to eating adequate variety, also make sure you do not consistently follow the same eating pattern over and over for a long period of time. Make at least some dietary variations from time to time.



Limit Certain Food Derivatives


Food derivatives are created from refinement processes that remove parts of whole foods, and isolate parts of the whole food they are derived from. This ends up creating a food that is far less nutritionally balanced than the original whole food.

Most of the food derivatives people eat today are for the most part low in the categories of nutrients that the average person’s diet is already low in (such as vitamins, minerals, phytonutrients, and fiber), and high in the categories of nutrients that the average person already gets more than enough of.

Eating too much of these unbalanced food derivatives can make a person’s diet deviate from the chung yung.

Most people eat way too much of these four food derivatives: refined wheat, refined fat, refined sweeteners, and white rice.

Despite the fact that the government and world has taken a much more active role in nutrition and health over the last few decades, the consumption of these derivatives has actually increased steadily over this time.

Let’s take a look at them:


Refined Wheat. Wheat is one of the commonly grown crops throughout the world. It is usually made into flour and becomes the main ingredient of such foods as bread, crackers, pasta, pastries, and many cereals.

The majority of wheat used in the world today is actually not the whole-wheat crop. Instead, a milling process removes certain parts of the wheat called the bran and the germ. What is left over is the product that is most commonly referred to as wheat or refined wheat, as opposed to whole wheat.

Refined wheat is considerably less balanced than whole wheat. (It contains mostly non-fiber carbohydrates and some protein. It is low in vitamins, minerals, and fiber. In order to partially compensate for these lost nutrients, most refined wheat is enriched with three vitamins and one mineral. However, this enrichment process is not nearly sufficient to make up for all that is lost when the germ and bran are removed.)

Most of the wheat used in the world today is refined wheat. Even those wheat products that appear to be whole wheat are often a combination of whole wheat and refined wheat. You can check to see if a product is made from whole wheat or not by reading food ingredient labels. If any of the ingredients say wheat but not whole wheat, then it is most likely refined wheat.

Refined Sweeteners. Corn syrup, refined cane sugar, refined beet sugar, and several other sweeteners are frequently used to sweeten foods. These sweeteners are processed foods made by removing almost all of the contents of corn, cane, or beets, except for their sweet sugar content.

Like refined wheat, these sweeteners are unbalanced foods. (They contain even fewer vitamins, minerals, and fiber than refined wheat; and they also have virtually no protein content.)

Corn syrup, refined cane sugar, and / or refined beet sugar are found in many foods, but the foods that have the highest amounts of them are most regular (non low calorie) sodas and sweetened beverages. Sweet candy, cake, pastries, and cereals are also foods that are sometimes high in refined sweeteners. Refined sweeteners are usually listed in the ingredients list of foods under names like sugar or corn syrup, but can also include similar ingredients such as crystalline, fructose, glucose, dextrose, corn sweeteners, maltose, (various) syrups, and invert sugars.

Products such as fruit juice, evaporated cane juice and honey are also used to sweeten many foods. They are better than the previously mentioned sweetener ingredients, but are still considerably unbalanced.

As for low-calorie sweeteners, I am reluctant to say anything about them, because there is so much conflicting information and opinions on them.

Refined Fat. Refined fat products include processed oil (from foods such as corn, olives, and canola), margarine, and shortening, as well as animal fat products (such as lard), and dairy fat products (such as butter). All these refined fats are very concentrated food sources, and are not well balanced. They contain virtually no protein or fiber at all, and most of them have very few vitamins and minerals, due to a great deal of refining processes made during their production (most of which are to extend product shelf life and cheapen production). .

These refined fat products are a part of many foods, such as fried foods (especially french fries), most salad dressings, many pastries (particularly donuts), and many snack foods (like chips).

White Rice. Much like refined wheat, white rice undergoes a process that removes an outer layer of the whole crop. Brown rice and wild rice still have this layer in tact, and contain more vitamins, minerals, and fiber than white rice.


Minimizing These Food Derivatives

To follow the chung yung, minimize consumption of the foods derivatives listed, particularly refined fats and refined sweeteners.

Incorporate replacements for foods high in these food derivatives. For instance, eat more fruit and water, and less soda; more whole wheat bread and cereals, and less refined wheat products; more brown rice, and less white rice; more broiled and baked foods, and less fried foods and pastries; more nuts and seeds, and less foods with refined fat; and more lemon juice and pepper on your salads, and less salad dressing.



Digestion


“To eat is human, to digest—divine.” Thai Proverb

One of the most important aspects in anyone’s health is the maintenance of a clean digestive tract.

Poor diets can result in fecal residue residing and building up in the colon, and exposing the body to harmful chemicals. This not only greatly increases the risk of colon cancer, but can also be a factor in causing almost every illness imaginable. All this matter is meant to pass through the entire digestive system in a quick, efficient, and timely manner.

To maintain a clean and healthy digestive system, avoid eating too many unnatural, refined, and highly processed, such as those containing high amounts of refined wheat, refined sweeteners, refined fat, and white rice.

Eat an adequate amount of plant foods in their whole form, such as fruits, vegetables, nuts, seeds, legumes, and whole grains. These foods are a fantastic source of fiber—a kind of carbohydrate that plays important roles in the digestive process.

Fruits and vegetables are particularly important. Most people do not eat enough of them, and most people’s fruit and vegetable servings are comprised of lesser quality choices such as juice (which has very little fiber), deep-fried vegetables, and salad with dressings that are high in refined fats and / or sweeteners.

For proper digestion, also aim to eat at least some raw foods, and drink some water. (Raw foods and water are discussed further in other chapters of this book.)—but do not overdo it and consume too much fiber, raw foods, or water; and do not increase their consumption too quickly.



Water

Water is the most essential nutrient, and the most abundant material that our bodies are made of.

Of course, drinking water is not the only source of water. All foods also contain certain amounts of water[4], and thus, a person does not necessarily have to drink water in order to get water. However, drinking water is a great way to follow the chung yung, and to prevent potential semi-dehydration that results in overeating and low energy levels.

There is no way to set specific guidelines on how much water a person should drink, especially since much of it depends on the water content of his food, and the amount of sweating and exercise he does.

Aim for an adequate amount of water that will let you follow the chung yung. Drink just enough, and no more.


Protein, Carbohydrates, and Fat

Protein, Carbohydrates, and Fat[5] are the components of food that are referred to as macronutrients[6]. They perform various functions in the body, and also are the main source of calories in foods, which provide energy for the body[7].

Do not be excessive or deficient in any of these three macronutrients. You can do this by (a) limiting food that contains refined fat or refined sweeteners, (b) limiting fruit juice consumption, (c) avoiding severe low-carbohydrate or low-fat diet programs (d) not eating an inordinate amount of fruit, and (e) not eating an inordinate amount of nuts, seeds, or fatty meats.


Omega 3 Fatty Acids


Omega 3 and Omega 6 fatty acids are two specific types of fat that are deemed essential nutrients we must include in our diets. These two types of fats are collectively known as essential fatty acids.

While many natural fat sources are abundant in omega 6 fatty acids, the omega 3 variety is much rarer, and is a very common nutritional deficiency. Some particularly good sources of omega 3 fatty acids are fish and seafood (most kinds), flaxseeds, chia seeds, hemp seeds, pumpkin seeds, walnuts, butternuts, and purslane

Most vegetables, whole grains, nuts, and seeds contain at least significant trace amounts of omega 3 fatty acids, so including lots of them in your diet will also help add up to an acceptable amount of omega 3 fatty acid consumption.



Vitamins and Minerals


Food contains a wide variety of vitamins and minerals. There are 13 essential vitamins[8] and 21 essential minerals[9] that we must consume in our diets. These nutrients have important functions in your body and are also used to assimilate other nutrients.

All food contains at least some vitamins and minerals, although the amounts and types they contain varies widely. This chapter focuses on nutrients that occur naturally in foods, not those from supplements or from enrichment or fortification of foods.

According to many studies, the vitamins and minerals that people are most commonly deficient in include A, pyridoxine (B6), folic acid (B9), cobalamin (B12), D, E, iron, zinc, selenium, calcium, chromium, copper, iodine, and magnesium. Here are listings of some of the best natural food sources of these nutrients[10]:


Iron: clams, beans and legumes (most kinds), spinach, artichokes, barley, buckwheat, pumpkins, turkey, beef, organ meats, beet greens, mushrooms, lettuce, chicken, dates, tomatoes, potatoes, sweet potatoes, raspberries, other kinds of meat and seafood, strawberries, onions, okra, kale, nuts and seeds (many to most kinds)

Folic Acid: chicken, turkey, lentils, cowpeas, lettuce, okra, spinach, beans and legumes (most kinds), beef, collards, brussels sprouts, beats, papayas, corn, broccoli, asparagus, cauliflower, okra, endive, cabbage, onions, turnip greens, artichokes, spinach, papayas, potatoes, whole wheat, cucumbers, oranges, strawberries, seafood (many to most kinds)


Zinc: oysters, meat and poultry (most kinds), barley, whole wheat, oats, lentils, wild rice, pumpkin seeds, squash seeds, beans and legumes (many to most kinds), peanuts, nuts and seeds (many to most kinds), spinach, mushrooms, seafood (many to most kinds), milk, okra, collards, potatoes, beet greens, turnip greens, tangerines, cucumbers, artichokes


B6: chickpeas, bananas, chestnuts, buckwheat, turkey, chicken, potatoes, duck, plantains, barley, sweet potatoes, potatoes, spinach, pistachios, swordfish, carrots, beef, peppers, lentils, fish (most kinds), turkey, okra, many kinds of beans, mangos, spinach, brussels sprouts, onions, turnip greens, kohlrabi, broccoli, collards, seeds (many to most kinds), watermelon, cauliflower, tomatoes, lettuce, spinach, cucumbers, carrots, cantaloupe, grapes


A: beef liver, carrots, sweet potatoes, spinach, turnip greens, dandelion greens, collards, kale, mangos, squash, peppers, cantaloupe, cabbage, mustard greens, chicken liver, broccoli, apricot, cantaloupe, pumpkin, plums, lettuce, tomatoes, peas, paprika, cabbage, brussels sprouts, watermelon, okra, endive, nectarines, rutabagas


D: Exposing yourself to adequate sunlight is considered to be the best way to get vitamin D. Making sure you at least do not avoid sunlight all the time will help ensure that you get at least a minimum supply of vitamin D. Food sources of vitamin D include salmon, tuna, seafood, eggs, mushrooms, and sunflower seeds.


E: sunflower seeds, almonds, turnip greens, nuts and seeds (most kinds), papayas, soybeans, broccoli, dandelion greens, pumpkin, turnip greens, asparagus, peanuts, apricots, spinach, collards, blueberries, fish (many to most kinds), turkey, lettuce, whole wheat, beans (many to most kinds), brussels sprouts, okra, nectarines, kale, okra, peppers, turkey, pears


Calcium: dairy foods (including milk, cottage cheese, cheese, yogurt), collards, rhubarb, turnip greens, kale, okra, blackstrap molasses, cabbage, soybeans, beans (most kinds), mustard greens, lettuce, tomatoes, rutabagas, artichokes, oranges, papayas, almonds, seafood (many to most kinds), celery, onions, dates, sweet potatoes, broccoli, asparagus

Note on calcium: Many sources of drinking water naturally contain a somewhat significant amount of calcium; however, most modern water is treated to remove potential contaminants, which consequently removes most of the mineral content in water, including most of the calcium.

Copper: beef liver, oysters, mushrooms (most kinds), barley, non-fish seafood (many to most kinds), beans (most kinds), nuts and seeds (many to most kinds), lentils, potatoes, blackstrap molasses, artichokes, spinach, peanuts, poultry, beet greens, asparagus, sweet potatoes, turnip greens, potatoes, tomatoes, raspberries, pumpkins, mangoes, peas, carrots, parsnips


Magnesium: buckwheat, halibut, whole wheat, spinach, barley, soybeans, bulgur, pumpkin seeds, squash seeds, most kinds of beans, okra, nuts (many to most kinds), seafood (many to most kinds), artichokes, lentils, peas, pumpkins, potatoes, sweet potatoes, collards, peanuts, lettuce, chestnuts, hazelnuts, parsnips, peas, bananas, corn duck, turnip greens, blackstrap molasses


Selenium: Selenium is one of several minerals believed to be nonessential in soil for proper plant growth, but nutritionally essential for humans. Selenium content in food varies very greatly depending on the region they are grown on. The most abundant source of selenium is brazil nuts. They are almost always grown on selenium rich soil in brazil. The selenium content in brazil nuts also varies greatly. In general, the ones that are shipped with the shells on usually grow in a certain selenium rich land area, and are very high in selenium—in fact, they are so high, that is recommended that people do not eat more than one of them a day. The ones that are shipped shelled are usually about 90% lower in selenium content, but still rank as by far one the best sources of selenium. Other good selenium sources include whole wheat products, barley, seafood (most kinds), meat (most kinds), poultry (most kinds), eggs, chard, soybeans, lima beans, whole grains (many to most kinds), milk, corn, chickpeas, brown rice, lentils, cowpeas, and broccoli.

Chromium: Chromium is one of several minerals believed to be nonessential in soil for proper plant growth, but nutritionally essential for humans. Brewer’s yeast is the best source of chromium, although some concern has been raised over whether it is good to eat brewer’s yeast, especially in high amounts. (Note: a small amount of brewer’s yeast is also used in making beer.) Other chromium sources include beef, whole wheat, rye, chili, oysters, potatoes, whole grains (most kinds), chicken, broccoli, mushrooms, beans (most kinds), and seeds (most kinds).

B12: Certain processes that would normally result in vitamin B 12 to be present in many plant foods does not occur, and thus virtually all of today’s crops have virtually no vitamin B12. Vitamin B12 remains present in all animal foods as well as dairy products and eggs. Those who eat little of these foods might want to consider taking vitamin B12 supplements, or eating foods that are fortified with vitamin B12.

Iodine: Iodine is one of several minerals believed to be nonessential in soil for proper plant growth, but nutritionally essential for humans. Iodine is currently added to much of the world’s salt supply, so this generally prevents iodine deficiencies in most people. Seaweed, other sea vegetables, and seafood are also extremely abundant sources of iodine.

Cobalt: Cobalt is one of several minerals believed to be nonessential in soil for proper plant growth, but nutritionally essential for humans. There is little known information on Cobalt or whether cobalt deficiencies occur in people. Cobalt is generally considered to have only one function, which is to assist vitamin B12 in its functions. Animal food products do supply cobalt. Green leafy vegetables and fruit are also considered cobalt sources, although soil depletion might result in variations in cobalt content from region to region.


Raw & Cooked Foods


Research seems to indicate that both raw and cooked foods both have certain advantages, and that including both of them in the diet is best for achieving optimal results.

Although cooking food is often blamed for destroying vitamins and minerals, this is not entirely accurate.

On one hand, certain heat sensitive vitamins are destroyed during cooking, and boiled food also loses some of the mineral and phytonutrient content in the water.

On the other hand, cooking lessens the antinutrient (nutrient blocking) properties of many foods, makes certain nutrients more absorbable, and also enables a person to consume greater quantities of foods that are high in vitamins, minerals, and phytonutrients, such as most vegetables, and also enables people to consume a greater variety of foods, including those that are more suitable for digestion or consumption when cooked.

Of course, raw foods are also very important. As human beings we require at least some if raw fresh foods in their natural state. They can prevent certain ailments, regulate appetite, and improve digestion, nutrient assimilation, and a person’s complexion.


Breaks


There is no proven standard for the optimum average number of times a person should eat per day, or how long he should wait between meals.

Although some people believe that smaller more frequent meals is most effective, this can leave some people feeling sick form a constant barrage of food, and not provide the digestion system with reasonable break times.

In general, eat corresponding to your body’s natural needs, and do not rigidly try to stick to a plan of meal frequency.



Part 2: General Health


General Health


Health is the greatest, most essential, and most irreplaceable thing a person can have.

Arthur Schopenhauer said, “Health outweighs all other blessings … A quiet and cheerful temperament, happy in the enjoyment of a perfectly sound physique, an intellect clear, lively, penetrating and seeing things as they are, a moderate and gentle will, and therefore a good conscience—these are privileges which no rank or wealth can make up for or replace. For what a man is in himself, what accompanies him when he is alone, what no one can give or take away, is obviously more essential to him than everything he has in the way of possessions, or even what he may be in the eyes of the world.”

Arthur Schopenhauer said, “… We should try as much as possible to maintain a high degree of health…”

In Section One, I explored health in the scope of nutrition—which is probably the most significant factor in health. But nutrition is not everything, and a good diet is only part way to full victory.

In this section, I will briefly explore other aspects that are integral and important to overall health.


Relationships

We have a natural human need for satisfying social interaction and companionship, and at least some degree of attention and appreciation of others, attention and appreciation by others, and expression to the world.

Human interaction is important to mental, emotional, and physical health.

Vincent Van Gogh said, “Like everyone else I feel the need of relations and friendship, of affection, of friendly intercourse, and I am not made of stone or iron, so I cannot miss these things without feeling, as does any other intelligent man, a void and deep need. I tell you this to let you know how much good your visit has done me.”

Joseph Addison said, “From social intercourse are derived some of the highest enjoyments of life; where there is a free interchange of sentiments the mind acquires new ideas, and by frequent exercise of its powers, the understanding gains fresh vigor.”

Of course, what each person’s social needs differ and differ at different times, but the key is to meet these needs.

Surrounding yourself with the environment of right companions is also important for your self-development and health. Associate most with the ___r—but do not go so far as to expect others to be perfect. Also have an adequate variety of companions.

Solitude and a sense of independence are also important.

Confucius said, “The superior person is in harmony, but does not conform.”

Confucius said, “The superior person is dignified, but does not fight for it. He is sociable, but not clannish.”



Self-Discipline

Self-discipline is a very important component for mental, emotional, and physical well-being.


Self-Expression, Authenticity, and Achievement


Neglected self-expression not only make life miserable, but also can damage health.

Al Sharpton said, “We should be able to express ourselves.

A Shinto saying says, “Makoto [sincerity] is the single virtue that binds the divine and man in one.”

Paul Tournier said, “Many ordinary illnesses are nothing but the expression of a serious dissatisfaction with life.”

Yang Chu said, “…Even in their own solitary ways, people contemplate and abide by what they think others want them to see, hear, think, feel, and do, and they discredit what their own selves feel and think; and so they lose the happiest moments of the present, and cannot really give way [to their own thoughts and feelings] for one hour. … The Ancients knew that all creatures enter but for a moment into life, and must in a moment depart in death. Therefore they gave way to their hearts… they were not seeking fame, but were following their own nature, [and] they went smoothly on…”

We also have our own unique needs to accomplish positive things, have good challenges, apply ourselves, expand and grow, exercise our powers, create and express, strengthen ourselves, and improve ourselves.


Guard Yourself


The Uttaradhyayana Sutra[11] says, “When others sleep, be awake. Be wise, trust nobody, and always be prudent. Time is unpredictable. The body is vulnerable. Always be alert like the Bharunda bird[12].”

Solomon said, “A prudent man foresees the evil and protects himself from it.”[13]

Aristotle said, “Not pleasure, but freedom from pain, is what the wise man will aim at.”[14]

Arthur Schopenhauer said, “The wise man avoids its evils; and even if, notwithstanding his precautions, he falls into misfortunes, that is the fault of fate, not of his own folly. As far as he is successful in his endeavors, he cannot be said to have lived a life of illusion; for the evils that he shuns are very real.”



Revere Yourself, Be Good to Yourself, and Care for Yourself


Respect and revere yourself.

Care for yourself. Treat yourself good.

Nobody is more deserving of your love and affection than you are.

To be your best and make the most of your life, think well of yourself and be good to yourself.

Hsun Tzu said, “When a person is imprudent, lackadaisical, and neglecting of himself, it makes him highly vulnerable to harm.”

Lucille Ball said, “I have an everyday religion that works for me. Love yourself first, and everything else falls into line.”

Pythagoras said, “Above all things, love yourself.”

Anonymous said, “Think highly of yourself, because the world takes you at your own estimate

Voltaire said, “Self-love is the instrument of our preservation.”

Friedrich Nietzsche said, “Self-admiration is healthy. Has a beautiful woman that knew she was well dressed ever caught a cold?”

Shantidasa said, “I have discovered the ultimate goal in life is to be your own best friend—and only after you have befriended yourself, can you become a friend to others.”



Physical Activity


Physical activity is an important lifestyle factor for everyone. It is important for maintaining physical health, as well as mental and emotional health.

Arthur Schopenhauer said, “For without a proper amount of daily exercise no one can remain healthy; all the processes of life demand exercise for the due performance of their functions, exercise not only of the parts more immediately concerned, but also of the whole body.”

Arthur Schopenhauer said, “…Take daily exercise in the open air…”

La Rochefoucauld said, “The labor of the body frees us from the pains of the mind.”

Physical activity helps keep people trim, lean, strong, quick, flexible, and properly functional. Exercise also helps food digestion.

Our bodies naturally crave physical activity and having a certain level of physical fitness and abilities.

Exercise daily but not excessively. Exercise the proper amount. Incorporate variety in your physical activities. Aim to do physical activities you like.

Limit any long and hard workouts. Do not advance to a level of exercise you are not ready for.

Take caution to avoid injury.

Of course, there always is a risk of injury from exercise. However, even being sedentary can result in numerous physical injuries—and thus, the net injury effect of exercise versus not exercising can be less than zero.


Sunlight

Sleep, Rest, and Relaxation

Do not overtax the body by not getting enough rest and sleep. And do not overdo it and get too much rest and sleep.

Human life requires tension at times, but continual tension is too severe. To establish good health, the mind, body, and emotions depend on receiving intervals of relaxation.


Nature


Appreciate nature and act in accordance with it.

Emerson said, “Nothing is rich but the inexhaustible wealth of nature. She shows us only surfaces, but she is a million fathoms deep.”

Emerson said, “To the body and mind which have been cramped by noxious work or company, nature is medicinal and restores their tone. The tradesman, the attorney comes out of the din and craft of the street, and sees the sky and wood, and is a man again. In their eternal calm, he finds himself. The health of the eye seems to demand a horizon. We are never tired, so long as we can see far enough.”

Emerson said, “The lover of nature is he whose inward and outward senses are still truly adjusted to each other; who has retained the spirit of infancy even into the era of manhood. His intercourse with heaven and earth, becomes part of his daily food.

Thoreau said, “…All Nature is doing her best each moment to make us well. She exists for no other end. Do not resist her. Would you be well? See that you are attuned to each mood of Nature.”


Air / Breathing

Get an adequate amount of fresh outdoor air, or at least open window air.


Desires

Your desires and needs are important. Do not neglect them.

Do not corrupt them.

Julius Charles Hare and Augustus William Hare said, “How few are our real wants! and how easy it is to satisfy them! Our imaginary ones are boundless and insatiable.”

La Rochefoucauld said, “We should earnestly desire but few things if we clearly knew what we desired.”

Be careful to make your joy not be dependent on needing too many things.

Arthur Schopenhauer said, “Care should be taken not to build the happiness of life upon a broad foundation—not to require a great many things in order to be happy. For happiness on such a foundation is the most easily undermined; it offers many more opportunities for accidents; and accidents are always happening. The architecture of happiness follows a plan in this respect just the opposite of that adopted in every other case, where the broadest foundation offers the greatest security. Accordingly, to reduce your claims to the lowest possible degree, in comparison with your means—of whatever kind these may be—is the surest way of avoiding extreme misfortune.”

Know distinctly what you want and what is most necessary to your well-being and liberation, and what comes next, and so on.

Be content if you meet and possess your real needs. How can someone who posses his needs still long for anything else?

Have freedom from greed. Conquer greed with right contentment.

The Jainas say that trying to fulfill a greedy person’s desires is as impossible as trying to fill a sieve with water.

Steady your desires.

Cheerfulness

A.J. Anderson said, “In the maintenance of health and the cure of disease cheerfulness is a most important factor. Its power to do good like a medicine is not an artificial stimulation of the tissues, to be followed by reaction and greater waste, as is the case with many drugs; but the effect of cheerfulness is an actual life-giving influence through a normal channel, the results of which reach every part of the system. It brightens the eye, makes ruddy the countenance, brings elasticity to the step, and promotes all the inner forces by which life is sustained. The blood circulates more freely, the oxygen conies to its home in the tissues, health is promoted, and disease is banished.”

Orison Swett Marden wrote, “A farmer in Alabama eight or ten years ago, subject to lung trouble, had a hemorrhage while ploughing one day, and lost so much blood that he was told by his physician that he would die. He merely said that he was not ready to die yet, and lingered for a long time, unable to get up. He gained strength, and finally could sit up, and then he began to laugh at anything and everything. He persisted in his hilarity, even when well people could see nothing to laugh at, and gained constantly. He became robust and strong. He says he is sure that if he had not laughed continually he would have died. A great many people have brought sick, discordant bodies back into harmony by ‘the laugh cure’”…

AJ Sanderson said, “It matters not what may be the cause of the trouble in the anxious mind, the results upon the body are the same. Every function is weakened, and under the continual influence of a depressed state of mind, they degenerate. Especially is this true if any organ of the body is handi­capped by weakness from any other cause. The combination of the two influences will soon lead to actual disease.

“The greatest barrier in the way of the healing process, especially if the malady be one that is accompanied by severe pain, is the mental depression that is associated with it and often becomes a factor of the disease. It stands in the way of recovery sometimes more than do the physical causes, and obliterates from the consciousness of the individual the won­derful healing power of nature, so essential to recovery.”



Thinking


Control your mind. Have advantageous well-timed thoughts. Avoid destructive poorly-timed thoughts.


Avoid Assumptions

Do not make assumptions.

Al Shartpon said, “You should not assume that just because you have a dream, the whole world is going to fold to your dream.”

Henry Winkler said, “Assumptions are the termites of relationships.”

Arthur Schopenhauer said, “… A man should never let himself be mastered by the impressions of the moment, or indeed by outward appearances at all…”

A Proverb says, “Appearances can be deceiving.”

Confucius said, “At first, my method with others was to listen to what they said, and expect them to act accordingly. Now, my method is to listen to what they say, and then observe what they do.”[15]

Arthur Schopenhauer said, “…The future almost always turns out contrary to our expectations; that the past, too, was very different from what we suppose it to have been.”

Arthur Schopenhauer said, “… The main endeavor must always be to let particular observations precede general ideas, and not vice versa … A man sees a great many things when he looks at the world for himself, and he sees them from many sides; but this method of learning is not nearly so short or so quick as the method which employs abstract ideas and makes hasty generalizations about everything.”


Have Pride Instead of Vanity



Supplements

Supplements contain isolated nutrients. They are mainly found in tablet, capsule, powder and liquid form. They generally contain a particular nutrient or nutrients, with little of any other ingredients. Vitamin and mineral supplements are the most popular types of nutrient supplements. There are also supplements of proteins (including supplements of individual or a specific group of amino acids), essential fatty acids, fiber, herbs, and more.

Many foods also have nutrients added to them. The process of adding nutrients to food is called fortification or enrichment.

Enrichment is when nutrients are added to processed foods in order to replace some of the nutrients lost during processing. The most commonly enriched food is refined wheat.

Fortification is when nutrients are added to foods, but not necessarily to replace lost nutrients during processing. Some foods that are commonly fortified include many types of breakfast cereal, nutritional bars, milk, calcium fortified orange juice, and iodized salt. Most water supplies in the US are also fortified with the mineral fluorine.

Through the fortification and enrichment of foods, water, and salt; all people are getting supplements to some degree.

Supplements, fortification, and enrichment go beyond the scope of this book, but I will briefly describe my stance on them.

Supplements, fortification, and enrichment probably do have some place in people’s diets, considering that, (a) in today’s world, eating at least some foods that are processed and low in vitamins and minerals is almost unavoidable; (b) alcohol, smoking, and medications can deplete or reduce the body’s absorption of certain nutrients; (c) crops are stored and transported and are not usually eaten at their peak freshness; they lose vitamins & minerals in the process; (d), soil depletion occurs for selenium, chromium, iodine, and cobalt, and possibly other minerals; (e) vitamin B12 is not present in most modern plant foods.

That being said, I think great care and strict moderation should be the guides for a person when considering anything related to supplements, fortification, and enrichment.



Soy


Soy, a legume which has been an important food in diet of many Asian cultures for a long time, is finding its way into American and worldwide diets.

Soy is a very nutritious food. However, it is also very high in antinutrient (blocking or interfering the body’s absorption of certain nutrients) properties.

If you eat soy, limit its consumption.

Also note that soy products such as tofu and soymilk have most of the fiber processed out. Additionally, almost every brand of soymilk is high in refined sweeteners.



Sodium


Sodium is an essential mineral. Sodium is found in foods. It is also a main component of salt.

The average recommended intake of sodium is 500 to 2000 milligrams per day. The US government advises the average person to limit sodium intake to less than 2400 milligrams per day. The average person consumes about 3,000 to 4,000 milligrams of sodium per day.

To avoid a superabundance of sodium, do not overeat foods that have a great deal of salt added to them. Salt is often added to many foods such as canned foods, packaged meats, processed foods, and restaurant foods.

Seaweed and sea vegetables also have very high natural sodium contents.

Keep in mind that most natural foods are actually quite low in sodium, and that a person who eats no foods with salt added to them might have a low sodium intake.

Some of the best natural food sources of sodium (besides the aforementioned seaweed and sea vegetables) are chard, celery, spinach, carrots, tomatoes, turnips, lettuce, and beats.

The sodium contents of these foods, however, are fairly low compared to any foods with even a little salt added to them.



Oil Processing


The oil that is commonly added to most foods is usually subject to a large amount of processing. This processed oil is found in numerous products such as many baked goods, most fried foods, and most salad dressings.

Oil extraction begins by crushing the oil containing parts of foods at enormous pressures and very high temperatures. Solvents such as hexane are then usually used to extract any remaining oil. The solvents are then boiled off, although small trace amounts remain. And then synthetic preservatives are usually added to prevent the oil from spoiling.

Much of the vitamin and mineral contents are lost in these various processes.

Products such as extra virgin olive oil undergo much less processing and retain much more nutrients than typical varieties of oil.


Hydrogenation & Trans Fatty Acids


To extend shelf life and to make the oil functional for particular uses, many oils undergo a process called hydrogenation. This process creates solid oils such as margarine or shortening, as well as partially hydrogenated (semi-solid) oils. Much of the oil being used today undergoes the hydrogenation process, including most oil used for commercial frying.

The hydrogenation process usually involves mixing oil with tiny metal particles such as nickel oxide. Then the oil is subjected to hydrogen gas in yet another high temperature and high pressure environment. Other processes are sometimes performed to improve the product’s consistency, odor and color.

The hydrogenation process converts much of the fat content into a form that is known as trans fatty acids. These types of fat are normally available in very tiny amounts in certain foods like some animal foods. However, partially hydrogenated oil, shortening, and margarine (and the foods that contain them) contain high amounts of trans fatty acids, and many times more than you could consume from natural sources. Additionally, natural trans fatty acid sources are a different variety than the synthetic kind that result from hydrogenation.

Although attention and studies about trans fatty acids (or trans fat) have only recently began to emerge, trans fat is often labeled as unhealthy in general and a possibly contributor to developing cancer, heart disease and diabetes according to many nutritionists, doctors, scientists, and health councils.

The US government also seems to agree that trans fats are harmful, and is in the process of mandating the inclusion of trans fat content on all food labels. It also advises people to reduce their trans fat intake to as little as possible.

There is still not a great abundance of data on trans fatty acids.

However, the consensus among the nutritional world is decidedly against their consumption.

Although it is difficult to know the trans fat contents of foods, some food that often contain particularly high amounts of them include margarine & vegetable shortening, hydrogenated or partially hydrogenated oil, pound cake, some doughnuts, some salad dressings, many kinds of popcorn, and many kinds of french fries, and many kinds of donuts.

Some other foods that often contain significant amounts of trans fat include some kinds of crackers or wafers that have fat added to them, some kinds of chips, and some kinds of candy bars.


Phytonutrients

Phytonutrients are substances contained in plant foods. They give plants much of their color, scent, and flavor. These substances are sometimes referred to as plant hormones. These phytonutrients play important roles in the plants’ survival. Although phytonutrients are a relatively new field in nutrition, they have been shown to exhibit many beneficial properties for humans when eaten.

Phytonutrients have been shown to have cancer preventing properties, to help protect your body from environmental damage (like UV rays, car fumes, air supply contaminants, etc.), have antioxidant properties, and more.

Phytonutrients are not considered essential nutrients. This is because none of the specific phytonutrients are considered absolutely essential substances that your body must have.

But even though none of the phytonutrients are considered essential nutrients, it is likely that an adequate supply of a variety of phytonutrients is an important factor in achieving optimal health.

Although all findings on phytonutrients are quite preliminary, and more research is continually being done, it seems that all signs so far are pointing to phytonutrients being an important part of a human diet.

There are thousands of different phytonutrients discovered, and thousands more that have yet to be discovered. This makes it virtually impossible to take phytonutrients supplements to get an adequate supply of a variety of phytonutrients.

Eating plant foods with a wide variety of colors and flavors is the best way to get phytonutrients.


Liquor

Pure alcohol is a special kind of carbohydrate that contains about seven calories per gram.

Most alcoholic drinks contain a significant amount of calories, and provide very little in vitamins, minerals, protein, and fiber.

Alcohol also might greatly deplete the body of or lessen its absorption of certain nutrients (keep in mind, however, that all foods have at least some antinutrient properties).

I personally am against alcoholic drinks.

As far as health goes in relation to alcohol, drinking in moderation probably has a neutral effect on health.

Excessive alcohol consumption is wrong.

If you do drink alcohol, it is best to choose types of alcoholic drinks with the least alcohol, and the most vitamins, minerals, phytonutrients, and water content. Beer and wine are the main alcoholic drinks I know of that fit these criteria.

As for virtually all other drinks, I think anyone should seriously consider eliminating them or at least limiting them severely. Drinks such as rum, vodka, scotch / whiskey, tequila, etc., have lots of calories and provide very little besides the alcohol they contain.

Some alcoholic drinks also have added sweeteners in them, which will provide even more carbohydrate calories with little other nutrients.


Rapid Weight Loss Goals

Avoid rapid weight loss goals. They encourage taking severe measures and excessively drastic and abrupt changes in eating habits.

Also consider that for those who do lose a lot of weight in a short period of time, much of it is usually muscle and water in addition to fat, and much of the change will probably just be a short-term fluctuation.

Also realize that nutrition has an immediate impact and a future impact. For illustrative purposes, let’s assume that from what you eat now, a third of the impact will occur in 0-3 days, a third in 4-28 days, and a third in 29 or more days.


Organic Versus Conventional

There has been much debate over the difference between organically grown crops and conventionally grown crops. While some groups insist that organic crops are significantly higher in vitamins and minerals and lower in pesticides than conventional crops, others feel that there is only a very minor and almost immeasurable difference, that most conventionally grown crops have very little pesticide residue, and that organic crops have might have only a slightly lower level of them.

The government does go to considerably great lengths to regulate pesticide use and the potential pesticide residue on all your food. It is particularly strict with the limits they place, and in most cases, pesticide residue is such a small amount that most would not even be detectable at all if not for significant advances in analytical chemistry that can detect such trace amounts.

The level of pesticide residue in food is only a small percentage of the level that is known to cause any type of health effect on the most sensitive people (such as children or the elderly).

You should still definitely put your food under running water to clean it and remove possible pesticide residue.

Also, here is a list of the foods that are considered to have the highest pesticide residue (although in general, the levels in even these foods is usually quite low): peaches, apples, strawberries, nectarines, pears, cherries, raspberries, grapes, spinach, bell peppers, hot peppers, celery, potatoes

If you are particularly concerned with pesticide residue in your foods, you might want to buy the organic versions of the foods listed above.



Canned Foods

Canned foods are a suitable way to preserve food freshness and preserve many nutrients of food. Food that is canned often goes straight from the farm to the can, so canned foods often contain more vitamins and minerals than many uncanned foods.

On the other hand, canned foods are often loaded with salt / sodium. If you eat canned foods, it is probably best to try to get low sodium/ salt versions, and not eat canned foods too often.


Restaurants

While eating home made meals is always preferable, dining out at conventional and fast food places is unavoidable. That being said, it is a good idea to try to limit dining out mainly to social situations, and times when you are very hungry and it is very convenient and timely to eat out.

Breakfast is always easy to eat at home.

If you attend a job or school, consider packing a nutritious lunch.

And try to not make a regular routine out of eating fast food or restaurant food for dinner.

When you do dine at conventional and / or fast food restaurants, aim to make the best food choices from what is available. The foods that I think should be avoided most are deserts, sodas, appetizer breads & butters, salad dressings, french fries, and any highly fried foods.

If at all possible, minimize any refined wheat (white) bread and pastas and white rice. If you must have refined wheat products in your meal, sandwiches, burritos, and fajitas are the better choice than something like a huge plate of non whole-wheat pasta. If at all possible, opt for whole-wheat varieties of these wheat products, or perhaps corn tortillas instead of refined wheat tortillas (but avoid friend corn tortillas or taco shells)


Research Studies

Nutrition is a debatable topic with widely varying opinions. Many research studies performed do not produce concrete conclusive facts, and many findings are actually quite misleading. It is very common to find different studies that prove directly contradictory claims!

Why? I believe there are several reasons, such as (a) there are many variables in nutrition; (b) many studies are one-sided; (c) many studies are done to fulfill various motives; (d) many studies are done with preconceptions and biases in mind; (e) many studies are done in a closed setting; and (f) many studies use a one-sided view to draw conclusions from their data.

Of all the theories in nutrition, I believe that many of the ones that are most conclusive or at least have little data contradicting them include (a) eating an adequate amount of fruits and vegetables has numerous health benefits; (b) consuming adequate amounts of all the essential nutrients (whether from naturally occurring food sources or from supplements) is superior to being significantly deficient in any essential nutrients; (c) eating a diet with more naturally occurring vitamins and minerals per calorie has been shown superior to a diet low in naturally occurring vitamins and minerals per calorie; (d) consuming an adequate amount of fiber has is an important part of maintaining a clean digestive tract, and a clean digestive tract is one of the most important factors in anyone’s overall health; (e) eating an adequate variety of foods is nutritionally superior to eating a very limited variety of foods; and (f) drinking a reasonable amount of water can aid weight / fat loss or maintenance over the short term and perhaps over the long term.



Notes on Different Food Groups


Vegetables

Vegetables are a nutritional powerhouse. Everyone should consider eating a wide variety of vegetables in their diets, in order to take advantage of their wide-ranging nutritional value.

Vegetables—especially the green leafy kind—are also particularly important for vegetarians or semi-vegetarians.

Most people rarely eat vegetables, and usually eat only a few different kinds (potatoes, onions, lettuce, tomatoes).

Plus, many people’s vegetable choices have refined fat or sweeteners are added to them, in the forms of french fries, high fat salad dressings on salads, ketchup, potato chips, fried onion rings, etc.


Fruit

Fruit is an important component in most people’s diets, and a great alternative to poor food choices such as soda and candy.

Fruit juices and dried fruit are so-so, but not as good food choices as whole fruits. Juices lack much fiber, and can also lead to over-consumption. Dried fruit is super-concentrated and lacks water content, and also has a lesser amount of vitamins and minerals.


Meat, Poultry and Seafood

Animal foods are great sources of protein, vitamins, minerals, and fat—and for many people, animal foods are the main source of protein, vitamins, and minerals in their diet. This is generally due to the fact that people’s non-animal food choices are often highly processed foods high in refined wheat, refined fats, and refined sweeteners.

Animal foods can also make up for a lack of balance in one’s diet—because they have a fairly balanced spectrum of nutrients, although they lack carbohydrates or phytonutrients.

But animal foods are not a dietary necessity—although those who exclude them need to be extra attentive to getting such vitamins, minerals, and protein from other sources.

I personally am currently a vegetarian.

However, I will not deny that animal foods generally rank high nutritionally.

A notable issue about meat, poultry, and fish is their farming methods and fat content. Like any other foods, they are produced with economic efficiency and chewableness in mind, and are not necessarily made for optimum quality. For meat, poultry, and fish, the conditions that the animals are raised in might have significant effects on the food.

These animals are usually put in cramped quarters and have a lack of exercise, are usually fed unnatural diets (although their food is fortified with vitamins, minerals, and other nutrients to prevent deficiencies), and are sometimes injected with unnatural hormones for growth purposes. (Plus, poultry birds are also sometimes in such cramped quarters for shipping and storage purposes that they often have feces on them that usually find their way to the meat during the various processing procedures.)

There are still numerous regulations concerning the raising and slaughtering of animals. These standards are much higher and closely regulated than decades ago, and even then the meat, poultry or seafood was usually still suitable for consumption back then. Additionally, the nutrient fortification program that farmers add to the feed of the animals is quite effective, and greatly reduces the amount of sick or unhealthy animals that become meat for consumption.

But also note that the conditions animals are raised in greatly increases their fat content and calories, and at the same time, greatly decreases the percentage of essential fatty acids that their fat contains. This creates a much less balanced food.

The meat of wild animals, by comparison, usually contains much less fat, yet contains much more essential fatty acids.

As for the fat content of seafood, it varies. Generally, even domestically raised fish have much more room to move than farm animals, and are thus lower in fat (although some fish like salmon are naturally high in fat). Additionally, most fish fat is high in essential fatty acids, including the harder to find omega 3 kind.

Those who eat animal meat, poultry, and fish should endeavor to eat more lean varieties.

Dairy

Dairy foods contain a good amount of vitamins, minerals, and protein. They are also a decent source of vitamin B12, which is virtually non-existent in plant foods due to modern food production.

And dairy foods are a great source of calcium—an important mineral that many people are deficient in. Dairy groups make us ever aware of this association between dairy and calcium. Additionally, the US government even has a separate food group for dairy, and recommends that we eat an average of two to three servings per day.

That being said, dairy is not necessarily a dietary requirement.

Dairy foods are not the only source of calcium. Just like any other nutrient, calcium is found in a variety of foods. (see the vitamins and minerals chapter of this book for good sources).

I personally think dairy foods are good food choices.

There are, however, several anti-dairy arguments raised by many groups. They say that (a) it is unnatural to drink milk after infancy, or to drink the milk of another animal species; (b) some people might have digestion problems with dairy; (c) the typical commercial dairy cow does not have ideal living conditions, and this might significantly affect the milk it produces; and (d) most dairy foods also undergo unnatural processes like pasteurization and homogenization (in order to extend shelf life and kill any potential contaminants), which might significantly alter their nutritional composition and digestibility.


Grains

Grains make up a very large part of many people’s diets, and include such varieties as wheat and rice, as well as oats, amaranth, barley, rye, buckwheat, spelt, teff, quinoa, and triticale. Most grains besides wheat and rice are normally found in their whole form.

Whole grains are a good and overall well-balanced nutritional choice, and a good source of many nutrients that many people are deficient in.

For vegetarians in particular, whole grains are an important source of calories and B vitamins.


Nuts and Seeds

Nuts and seeds are a good source of many nutrients that many people are deficient in. They are also an important source of calories, protein, and fat for vegetarians or semi-vegetarians.

Eating nuts and seeds is also a great alternative to foods high in refined fats

Due to their condensed nature, nuts and seeds should be eaten in moderation.

(Note that peanuts, although classified as a legume, are nutritionally more similar to nuts.)


Legumes

Legumes include beans, lentils, and peas. Most legumes are food derivatives, since they normally do not include the outer layer of the plants they come from. However, unlike most other food derivatives, legumes are for the most part high in nutrients that many people are deficient in. However, since they are food derivative, their consumption should be limited. That being said, eating a moderate amount of legumes is suitable for anybody’s diet.


Fat Burning Supplements


I believe it is best to avoid any “fat burning” supplements. They are very concentrated, and very rarely have adequate testing done on them to determine their effects. The government does not regulate most of these products.

Even a product is labeled as “organic” or “herbal,” that does not necessarily mean it is proven to be safe.


Though animal foods are generally high in protein, a typical animal-based meal such as a hamburger, french fries, and a soda can actually turn out to be somewhat low in percentage of calories from protein, since the ground beef is usually high in fat content (which would mean less protein per serving), and the sauces, soda, and french fry oil all contain lots of calories but little or no protein.


General Protein Content of Food

Meat, fish and poultry are high in protein, although fattier meats have less protein (per calorie / serving) than lean varieties.


Nuts, seeds, legumes, eggs, grains, and dairy foods provide a medium amount of protein.


Vegetables vary greatly in protein content. Most have a medium percentage of calories from protein, but contain a low number of protein grams per serving.

Fruit, soda, cake, candy, and refined fat products contain little or no protein.


Carbohydrates

Carbohydrates are considered the most efficient source of energy in food. (Fiber, which is a type of carbohydrate that passes through the body unabsorbed, is also necessary for proper digestive function.)


Not enough? Low carbohydrate intake is ordinarily very uncommon. However, it has become more commonplace recently due to the recent public diet sentiment turning anti-carb, and the skyrocketing popularity of “low carb” diets. Low carb diets keep carbohydrate intake low on a permanent basis, in order to encourage maximum weight loss. Although some findings suggest that low carb diets do result in more weight loss than a traditional low calorie diet, I am against them because (a) they usually are too severe, and deviate from the Mean; (b) just like low calorie diets, there is no indication that low carbohydrate diets are effective on a long-term basis, (c) it is difficult to maintain a clean digestive tract on low carbohydrate diets; (d) most scientists feel that your brain requires an adequate supply of carbohydrates for optimal function; (e) low carbohydrate diets might not be adequate for providing the energy that athletes and active people need (especially considering that of the macronutrients [carbohydrates, fat, and protein], protein is the body’s least efficient and least preferred energy source); (f) most people on low carbohydrate diets feel very unsatisfied and irritated; (g) it is very difficult to stay on low carbohydrate diets for a long period of time; and (h) low carbohydrate diets often result in people choosing poor dietary habits as long as they keep their carbohydrate intake low, especially since they will feel so unsatisfied.


General Carbohydrate Content of Food

Fruits, grains, soda, cakes, and candy are high in carbohydrates.


Legumes and milk have a medium amount of carbohydrates.


Vegetables contain a low to medium amount of carbohydrates, except for certain vegetables like potatoes, corn, and sweet potatoes, which are high in carbohydrates.


Meat, poultry, seafood, eggs, cheese, and refined fat products contain little or no carbohydrates.


Fat


Not Enough? Low fat diets are ordinarily uncommon, unless someone is on a specialty low fat diet. Excessively low fat diets deviate form NE and should be avoided. Also note that they frequently become very counterproductive since many people’s effort to keep their fat intake very low causes them to resort to eating very high amounts of low fat foods that are high in refined wheat and refined sweeteners.


General Fat Content of Food

Refined fat products are high in fat.


Nuts and seeds are high in fat.


Dairy foods have a varying amount of fat depending on which kinds you eat (nonfat, lowfat, whole)


Cakes, cookies, candy bars, etc. are usually high in fat (from refined fat added); while sweet candies like lollipops generally have no fat.


Meat, poultry and fish are usually high in fat, although leaner varieties contain a medium amount of fat.


Eggs have a medium amount of fat.

Fruits, vegetables, grains, legumes, fruit, and soda contain little or almost no fat.


For more on fat, also see the chapter on essential fatty acids.


Foods like apples, cucumbers, almonds, and carrots are all foods in or close to their natural form, and are also all distinctly different foods.

Foods like gummy bears, sodas, candy, etc. are far from their natural form, and are not really distinctly different foods. In general, they are mostly made of corn syrup and / or other refined sweeteners—which are what I call food derivatives.



[1] Tao Te Ching Ch. 46

[2] Analects 6:27

[3] Water, carbohydrates, proteins, fats, vitamins, minerals, phytonutrients, and any potential beneficial components of foods that science and nutrition has yet to discover, recognize, and / or research.

[4] Also note that drinking water itself does contain more than just “H2O”, and has small amounts of various other elements, such as essential minerals. However, our water supply is treated to remove potential contaminants, and the process removes much of the minerals.

[5] By the way, there has not been any direct and conclusive correlation proven between consuming dietary fat and becoming physically fat.

[6] Water is also sometimes classified as a macronutrient.

[7] Micronutrients (vitamins and minerals) also contain a very tiny trace amount of calories.

[8] A, thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), cobalamin (B12), C, D, E, and K

[9] Calcium, phosphorus, potassium, sulphur, sodium, chlorine, magnesium, silicon, iron, fluorine, zinc, strontium, copper, vanadium, selenium, manganese, iodine, nickel, molybdenum, cobalt, and chromium

[10] These listings are based primarily on the amount of each nutrient per standard serving of each food, not per calorie. They do not include vitamins and minerals added to foods through fortification and enrichment. All the foods listed in each section are good sources of each particular nutrient, but the ones towards the beginning of each list are higher in the nutrient than the food towards the end of each list

[11] 4:6

[12] who has two necks and three legs

[13] Proverbs 22:3

[14] Nichomachean Ethics

[15] Analects 5:9

[16] See Price’s book Nutrition and Physical Degeneration


The richest source of procyanidin is the skin or peeling from green apples. Baby green apples to be exact. red wine, grapes, grape seed extract cocoa, cinnamon and black currants

Sunlight—Sun exposure might improve skin conditions like psoriasis. It helps the body produce vitamin D, which reduces diseases like hypertension and colon cancer. Sun also keeps spirits higher. Sun deprivation can make you: lose physical strength, gain weight, stress our eyes and adrenal glands, confuse our inner clocks, cause low-grade depression, and cause sleep disorders. Estimated that 20-30 million Americans need a lot more exposure to sunlight. Mood changes caused by lack of sun exposure (seasonal affective disorder) can make you feel stressed out and lethargic. Early day sun can reset your body clock and possibly raise testosterone levels Indoor light has a much more limited spectrum than outdoor light, which can help hormone regulation and balance. Don’t jump the gun, and realize when you have had enough. Lighter skinned people should watch our most. Maybe 30 min per day, and more in winter. Sunblock blocks vitamin D production. Dim lights before bedtime. Getting sunshine and sniffing lemons boosts your mood.

Antioxidant d-limonene (found in abundance in citrus peels) can reduce skin cancer by up to 30%

Late night sugar inhibits the body’s production of muscle maintaining growth hormone

I have a right to nourish myself

Low fat diet may increase running injuries, possibly by limiting nutrients to repair damage to muscles from running


Health outweighs all other blessings.

An individual should try as much as possible to maintain a high degree of health.

Nutrition is probably the most significant factor affecting human health--but it isn't everything.

Other lifestyle factors are also integral to overall health (physical, mental, emotional, etc.)

The superior person gets an adequate but not excessive amount of daily exercise and physical activity, and maintains an adequate level of physical fitness and abilities. He aims to do physical activities he enjoys, but also incorporates adequate variety in his physical activities. He avoids injuries

He gets an adequate but not excessive amount of sunlight.

He gets an adequate but not excessive amount of rest, sleep, and relaxation, and is not continuously tense, anxious, or depressed.

He disciplines and controls himself and his mind.

He spends time in solitutde and has a sense of independence and individuality, yet also meets his social needs, cares deeply about others, establishes harmony, and seeks out the right companions.

He expresses himself, engages in his creativity and life artwork, cultivates authenticity, does what he was born to do, and does not merely consider and abide by vain longings while not following his pure heart and sincere self. **

He follows his unique needs for positive accomplishment and self-application, self-strengthening and self-improvement, and expansion and growth.

He steadies his desires and will based on what is most integral to his safety and liberation, and what comes next, and so on. He is content with meeting and possessing his real needs, and does not long for superfluous things.

He uses wisdom, and is vigilant and alert.

He aims from freedom of pain rather than at pleasure.

He reveres himself, respects himself, cares for himself, and treats himself well.

He avoids severe long-term emotional extremes.

He avoids the type of depression that thwarts the self’s power to heal maladies. He spends an adequate amount of time in natural settings.

He gets an adequate amount of outdoor air and/or open window air.


A New Ode says: “He eats right, and follows the mandate. Heaven and Earth will send bright blessings. So pure, so clean—his manliness served, he sets an example, and propagates human health. Serving his health, he serves himself. Serving himself, he serves humanity. Serving himself and humanity, he serves Heaven. Nothing in excess and nothing missing, not living to eat, but eating to live, his digestion system contains healthy food, and he consumes a proportional diet. His food and drink serve Heaven, his body well maintained, he regards this as his greatest wealth.”

Isn’t this allowing obsession with certain aspects of the way to becloud the rest of it, and losing the very thing that is sought?

They and jump to over generalized rigid conclusions and assumptions, and represent them as broad and absolute truths. They confuse right and wrong, and the relative value of the importance of matters.


Notes



[1] And this is by no means just me talking—even the health care industry and the United States government for the most part agree that the overwhelming majority of illnesses can be prevented or greatly reduced in severity by a proper diet. And consider the studies of Dr. Weston Price, who decades ago devoted years and years of his life to traveling around the world and making firsthand studies of various native cultures that ate natural diets. His wide-ranging data showed that in virtually every place he visited, native people who ate natural foods had health levels and immune system strength leaps and bounds above the people in surrounding areas with modernized highly processed and unbalanced food; and that when the natives incorporated such highly processed food in their diets, their overall health declined.

[2] even with the health care industry, nutritional research and dietary information, nutrition and diet books, nutrition or weight loss centers, health food products, and government health care initiatives,

The health care industry is for the most part not concerned with the role of healthy lifestyle habits (nutrition and other factors). The health care industry’s main aim, focus, and business—from the formal education of doctors and other health care workers, to what they actually do in their practice—is almost entirely based on and geared at treatments through medications and surgeries. It is not that they do not regard nutrition insignificant—it’s just that matters such as nutrition do not fall within their core focus, and almost never finds itself under the jurisdiction of what it applies itself to. After all, when was the last time you heard a doctor telling his patient to maintain health by eating adequate fruits and vegetables? Thus, it obviously very wrong to say that all health matters should be dependent on the medical industry. And let me add here that medicines and surgeries should be used as an absolute last resort—and yet, the world usually take a backwards approach, and has the view that they should be the first resort.

Nutritional research is a fine field of study—but in reality, it is in its infancy as far as making solid conclusions is concerned, and it can be very misleading. Even though most studies jump to conclusions based on their findings, the reality is that it is very common to find different studies from credible sources that “prove” directly contradictory claims. And it is also common for a consensus view to be more based on what researchers have become attached to than to what has more and better data indicating it is true.

Diet books, centers, programs, and articles almost always promote extremely one-sided principles, and neglect the big picture of integrating sound nutrition into your eating habits. Have you ever heard of a best selling diet book that is has a main premise of promoting sound, gimmick-free information aimed at meeting people’s nutritional needs? On the other hand, haven’t their been dozens of bestsellers whose main premise disregards achieving an overall balanced and healthy diet, and instead promotes some sort of one-sided “weight loss trick” that is oblivious to the higher principles of right nutrition?

Health food products and stores are a great step in the right direction, but they as a whole ultimately fall short of being nutritionally responsible, and they have caused many people to be misled. Many health food stores have too many food products that really are not much better than junk food that is at the bottom of the nutritional scale of foods. And many products touted as health foods are really quite unbalanced.

Government health care and nutrition initiatives are actually the most nutritionally responsible group out of all those mentioned so far. They do take a more active role in promoting sound nutritional information. But even they have a ways to go to really do an adequate job in promoting good nutrition.

[3] Although some people believe that smaller more frequent meals is most effective, this can leave some people feeling overwhelmed by a constant barrage of food, and lacking reasonable break times for the digestion system.

[5] Most of the food derivatives people eat today are for the most part low in the nutrients that people on average are already low in (Such as vitamins, minerals, phytonutrients, and fiber), and high in those they already get more than enough of.

[6] Refined Wheat. Wheat, which is one of the commonly grown crops throughout the world, is usually made into flour and becomes the main ingredient of such foods as bread, crackers, pasta, pastries, and many cereals.

The majority of wheat used in the world today is actually not the whole-wheat crop. Instead, a milling process removes certain parts of the wheat (the bran and germ). What is left over is the product that is referred to as wheat or refined wheat, as opposed to whole wheat.

Refined wheat is considerably less balanced than whole wheat. (It contains mostly non-fiber carbohydrates and some protein. It is low in vitamins, minerals, and fiber. In order to partially compensate for these lost nutrients, most refined wheat is enriched with three vitamins and one mineral. However, this enrichment process is not nearly sufficient to make up for all that is lost when the germ and bran are removed.)

Most of the wheat used in the world today is refined wheat. Even wheat products that appear to be whole wheat are often a combination of whole wheat and refined wheat.

You can check to see if a product is made from whole wheat or not by reading food ingredient labels. If any of the ingredients say wheat but not whole wheat, then it is most likely refined wheat.

Refined Sweeteners. Corn syrup, refined cane sugar, refined beet sugar, and several other sweeteners are frequently used to sweeten foods. These sweeteners are processed foods made by removing almost all of the contents of corn, cane, or beets, except for their sweet sugar content.

Like refined wheat, these sweeteners are unbalanced foods. (They contain virtually no protein or fiber at all, and most of them have very few vitamins and minerals, due to a great deal of refining processes made during their production, most of which are to extend product shelf life and cheapen production.)

They are found in many foods, but the foods with the highest contents of them are most regular sodas and sweetened beverages. Sweet candy, cake, pastries, and cereals are also sometimes high in refined sweeteners.

Refined sweeteners are usually listed in the ingredients list of foods under names like sugar or corn syrup, but can also include similar ingredients such as crystalline, fructose, glucose, dextrose, corn sweeteners, maltose, (various) syrups, and invert sugars.

Products such as fruit juice, evaporated cane juice and honey are also used to sweeten many foods. They are better than the previously mentioned sweetener ingredients, but still are considerably unbalanced, and should be consumed in moderation.

(As for low-calorie sweeteners, I am reluctant to say anything about them, because there is so much conflicting information and opinions on them.)

Refined Fat. Refined fat products include processed oil (from foods such as corn, olives, and canola), margarine, shortening, animal fat products (such as lard), and dairy fat products (such as butter). All these refined fats are very concentrated food sources that are not well balanced. ((They contain virtually no protein or fiber at all, and most of them have very few vitamins and minerals, due to a great deal of refining processes made during their production, most of which are to extend product shelf life and cheapen production.)

These refined fat products are included in many foods, such as fried foods (especially french fries), most salad dressings, many pastries (particularly donuts), and many snack foods (like chips).

White Rice. Much like refined wheat, white rice undergoes a process that removes an outer layer of the whole crop. Brown rice and wild rice still have this layer in tact, and contains more vitamins, minerals, and fiber than white rice does.

[7] The foods on the list are particularly high in vitamins, minerals, and essential fatty acids, especially those that are common deficiencies in humans, such as zinc, omega 3 fatty acids, selenium, folic acid, B6, chromium, and to a lesser extent, calcium, magnesium, copper, D, A, and B1

Of course, raw foods are also very important. As humans, we require some food in its raw natural state. Raw foods can prevent certain ailments, regulate appetite, and improve digestion, nutrient assimilation, and a person’s complexion.