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09.05.2014
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A 2008 study in the Archives of Internal Medicine found that among 88,517 women who were followed for 24 years, the DASH diet was associated with a lower risk of coronary heart disease and stroke in middle age.
The 22-person volunteer panel that chose the diets included Brian Wansink of the Cornell University Food and Brand lab, Dr. Pac-12 College Football: Oregon Ducks Football 2011 Schedule (5) Rebecca Black still trending: ‘Friday’ Youtube Video got 16 million hits (3) Miley Cyrus And Taylor Swift Performed At Nashville Rising (2) Christina Aguilera fluffed national anthem in Super Bowl XLV!
June 5, 2016 (Mayo Clinic) The heart-healthy Mediterranean is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking.
If you’re looking for a heart-healthy eating plan, the Mediterranean diet might be right for you.
Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. Research has shown that the traditional Mediterranean diet reduces the risk of heart disease.
The Dietary Guidelines for Americans recommends the Mediterranean diet as an eating plan that can help promote health and prevent disease.
The diet also recognizes the importance of being physically active, and enjoying meals with family and friends. Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet. The focus of the Mediterranean diet isn’t on limiting total fat consumption, but rather on choosing healthier types of fat. Canola oil and some nuts contain the beneficial linolenic acid (a type of omega-3 fatty acid) in addition to healthy unsaturated fat. The health effects of alcohol have been debated for many years, and some doctors are reluctant to encourage alcohol consumption because of the health consequences of excessive drinking. If you’re unable to limit your alcohol intake to the amounts defined above, if you have a personal or family history of alcohol abuse, or if you have heart or liver disease, refrain from drinking wine or any other alcohol.
Eat your veggies and fruits — and switch to whole grains.Avariety of plant foods should make up the majority of your meals. Pass on the butter. Try olive or canola oil as a healthy replacement for butter or margarine. Spice it up. Herbs and spices make food tasty and can stand in for salt and fat in recipes. Choose low-fat dairy. Limit higher fat dairy products, such as whole or 2 percent milk, cheese and ice cream. Enter your email address to subscribe to this blog and receive notifications of new posts by email.
Part of the secret of success in life is to eat what you like and let the food fight it out inside.
During the time of our ancestors years ago, they eat foods which are easily available to them and that is natural foods such as vegetables, herbs, raw meats and fruits.
We should be aware that artificial, processed and fast foods could contribute to illness, diseases to us. In this article, it is shown that raw foods are still the best food we should choose over anything. Here are the reasons why we should go back to the raw food diet that our ancestors are practicing before. Since you are eating plant- based most of the time, it is proven that it could prevent diseases because it contain numerous nutrients and it could boost your immune system.
Supplements are no longer needed because raw foods are packed with numerous phytonutrients. It could help you achieve the clearer and glower skin because it is rich in antioxidants which eliminates free radical which is toxic in our body. You have more energy to accomplish your everyday activities because of the vitamins and minerals it contains. These benefits could best paired with proper exercise, better sleep, and good perception in life. While eating a raw diet is very noble and fantastic in summer when you can eat lots of salads and fruits – what about eating meat? I am making these comments tongue in cheek because you might not be advocating a totally raw food diet? Tom Corson-Knowles Blog by Tom Corson-Knowles is licensed under a Creative Commons Attribution-ShareAlike 3.0 Unported License. The contents of this Site, such as text, graphics, images, and other material contained on the Site ("Content") are for informational purposes only. Alter recipes whenever possible to replace unhealthy fats with healthy fats like olive, canola or peanut oil.
A truly balanced diet is something that is holistic and takes into account all factors of what can move your body in either direction away from the midline. Foods that are as close as possible to their original state provide us with more energy, vitality and nutrition while also lessening the likelihood of leaning towards extremes. Seasonal foods are more often grown locally which makes them more likely to have abundant nutrients and the appropriate nourishment that is specifically needed for that climate. This principle applies to almost all categories of foods but most importantly fruits, vegetables, meat & dairy which are greatly affected when not fresh or improperly processed. This title may be a little extreme but I am merely emphasizing the imbalance that our modern society is leading to which creates weak immune systems and excess petrochemicals in our homes. It should be obvious to all that something designed to kill a pest is also going to be harmful to us as well.
As our state of mind very much affects our digestive powers and our overall state of health, it is important to make your food enjoyable in taste, smell and appearance. The wonderful and rich variety of foods across the world never ceases to astound me, yet what astounds me more, is that some people become fixated on one specific food or food group. There are many diet books and systems that consider the balance between different food groups and almost every ratio under the sun has been suggested by some so called experts to be the ideal for everyone. Although we can assess nutrition from different food groups, inside each group are certain foods that are particularly outstanding and more nutritious which some people label as superfoods.
The amount of conflictive information on food combining is a hazy confusion for both the lay person and experienced practitioner. Although moderation applies to individual foods and food groups that we have already spoken about, the most important element with moderation is the size of our meals. Ayurveda believes that the “ideal” meal should contain all 6 tastes; these are sweet, sour, salty, pungent, bitter and astringent. Many meals and foods are eaten whenever and with little or no awareness about the digestive process that they must undergo inside our bodies. Traditional medicine systems of the world place high importance on the qualities of the food that we consume in both balancing a meal and understanding the end effect on the body. Our foods can come in a wide variety of colours which can reflect their qualities and nutrient content.
All of the foods we eat will have a dominance of alkaline or acidic substances in them which over time will affect the overall PH of our bodies. The debate of cooked or raw is hot on the lips of many diet experts during the modern times of extreme dieting.
Seeing that our bodies are composed of 60-80% water and almost all functions in the body take place in the presence of water, you would have to be crazy to think that what we drink does not matter. Out of all the food groups there has never been anything that has compared to the bad press and judgment that has been placed upon the fats. 1) Cooked fats because any of the above fats that were beneficial when raw and cold-pressed become much harder to digest and often turn into free radical toxins after heating.
There is an abundance of new diet research and mainstream magazines that are promoting lots of little frequent meals throughout the day.
From this information it is clear that the world of healthy eating has a rich variety of options that can be integrated as we become more aware of aspects involved in creating balance. Click Here to book an appointment with Kimmana and find out your unique and individualised diet which gives you optimum vitality! TestimonialsFifthteenI found him to be very knowledgable, professional and a truly delightful human being.
Raj and NaynaeleventhHe quickly identified the diet and lifestyle choices that were creating this and told me many ways that I could fix it.
FionasixthAfter seeing Kimmana I have decided to further explore my love for health and nutrition and will be doing a course in Ayurveda so that I can help others to see the amazing benefits of treating the body in a holistic way. DisclaimerThe entire contents of this website are based upon the opinions of Kimmana Nichols. The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps even a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea. While these parts of a healthy diet remain tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease. For example, residents of Greece average six or more servings a day of antioxidant-rich fruits and vegetables.
However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarine, which contains saturated or trans fats.


The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease. Olive oil is mainly monounsaturated fat — a type of fat that can help reduce low-density lipoprotein (LDL) cholesterol levels when used in place of saturated or trans fats. Omega-3 fatty acids lower triglycerides, decrease blood clotting, and are associated with decreased incidence of sudden heart attacks, improve the health of your blood vessels, and help moderate blood pressure.
However, alcohol — in moderation — has been associated with a reduced risk of heart disease in some research studies. This means no more than 5 ounces (148 milliliters) of wine daily for women of all ages and men older than age 65 and no more than 10 ounces (296 milliliters) of wine daily for younger men. However, in this modern century we tend to forget over these foods because we are overwhelmed with modern foods that are available everywhere.
This is the reasons why hypertensions, heart attacks and diabetes are rampant and just ordinary to everyone.
Diseases such as diabetes and heart ailments are prevented since plants, herbs and raw foods are considered low in sugar, salt and other additives. Supplements such as vitamins, minerals could not be needed anymore because these foods gave you enough already.
That is why, people who maintain a raw food diet maintains a healthier and fresher looking skin.
So, you are not just healthy, but ready to do whatever errand you need to work without getting tired and exhausted easily. They say, being contented, happy, and satisfied could be seen in the external aspect of ourselves. Man cannot live on just fruit and veg and I wouldn’t want to be eating raw meat or raw lentils for that matter!
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. So many different extremes and understanding on what we should and should not eat can be a huge confusion for the lay person, or even the experienced nutritionist. This could include a vast range of categories from vitamins and minerals to qualities and PH.
As an example the foods that are being harvested in the summer are the leafy greens (spinach, roquette, dandelion, etc.) and watermelons which are cooling and blood cleansing.
Some exceptions to this guideline are ghee, well stored whole grains and honey which alter very little over time.
There is an abundance of research to show that no pesticide has ever tested safe on a human being and these toxins have been linked to an abundance of imbalances and disorders that human beings can suffer from. The important thing to remember and assess here is the difference between an addictive enjoyment and a life-affirming enjoyment which is explained in the 6 stages of imbalance. Although we do not necessarily need a massive variety at each meal, it is definitely important to have a varied diet over each week and definitely with each season.
However, unless you have specific dietary needs or concerns then try to eat foods from all the food groups e.g.
When we are aware we need to increase a certain category we can first look at these superfoods and see if one of them could be our perfect balance, locally produced or even just appealing to our taste budsJ. My research has lead me to believe that although there are many guidelines amongst the food combining literature, the most important factor is individuality and digestive capability, which means when you are imbalanced you are much more likely to need the help of food combining principles. Many traditional medicine systems believe that there is no greater cause of disease than eating more than our body can comfortably digest.
This is definitely not the rule for everyone or every season but as a generalisation there should be a dominance of whole sweet in the diet with the general percentage of mass being 80% sweet, 10% sour, 5% salty, 2% pungent, 1% bitter and 1% astringent. However, traditional medicine systems understood that the sequence in which we eat our meals can play an important role in how we digest and utilise them.
This means that by having a balance between the qualities at each meal, we are less likely to aggravate the body in any direction which may create disease.
Most foods can be assigned to the dominant colours of red, orange, yellow, green, blue and purple. As the body needs to operate in a slightly alkaline environment, and most modern disorders including cancer will flourish in an acidic environment, it is important for us to consume a diet that is dominated by alkaline forming foods. Many of our water supplies in the modern world contain all sorts of negative chemicals from things we purposefully add like chlorine and radioactive fluoride to pollution contaminants like pesticides and pharmaceuticals. If our digestive processes are not working to their full potential, we will create half-digested, unusable garbage instead of life-sustaining nutrients.
If you are not hungry in the stomach which is noted by a slight warm feeling and urge to eat, then there is less likelihood your digestive power will be strong and able to fully digest whatever you put in it. Our digestive power rises and falls with the cycle of the sun and because it is on the increasing cycle for breakfast and lunch these meals can generally be much heavier.
Our modern society has such a huge aversion to becoming overweight that the mass media and diet fad extremists have dumped their claims on almost every type of fat under the sun. These fats are either toxic or take excessive amounts of energy for your body to utilise and detoxify. Although there is some truth to their research in the sense that it can stimulate a higher metabolism in the digestive tract, it can also have other negative affects in the rest of the body such as not allowing time for utilisation of our long term fuels which are our body’s stored fats and glycogen. It also becomes clear that there is no perfect fit diet solution that is suited to everyone and that when trying to organise a healthy diet that is suited for most people then the number one principle is not to have too many extremes or excesses: as the Buddhists would say “we walk the middle path”. I certainly learnt a lot and most importantly had an opportunity to talk through things that had been puzzling or concerning me about my health. I found him very easy to talk to and I liked that his first question was to ask me what I hoped to get from the consultation and I felt all the way through that he was listening to what I was looking for. I am also very happy with the information he has designed for me, very much taking into account my lifestyle and likes and dislikes. He understood that because of my history as a Burmese refugee and coming from the Karin hill tribe, I had very little money for medicines or to pay Drs for treating my condition.
I found it incredibly reassuring to meet with a practitioner of such integrity and understanding, combined with an obvious intelligence and knowledge in this field of work. It is therefore an understatement to say that Kimmana has had a profound effect on my life and continues to do so.
They are not intended to replace a one-on-one relationship with a qualified health care professional, and they are not intended as medical advice. News and World Report added diets to its suite of rankings and the panel has named the DASH diet the best overall diet of 2012. Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful a day. Fatty fish — such as mackerel, lake trout, herring, sardines, albacore tuna and salmon — are rich sources of omega-3 fatty acids. More than this may increase the risk of health problems, including increased risk of certain types of cancer.
When choosing red meat, make sure it’s lean and keep portions small (about the size of a deck of cards). That is why studies show that older people who eat foods that are raw are likely to prevent occurrence of eye disorders such as cataracts and macular degeneration. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
However, when we look at the time-tested holistic systems rather than the newest diet fads of the moment, they always say that no diet is ever more important than a balanced diet. This is not individual dieting because this article is designed to give you a good understanding of the basic principles that are involved in a balanced diet for the purpose of preventing imbalance form occurring. They are the perfect counterbalance to the hot and acid forming nature of the summer environment which demands a greater degree of cleansing. Human beings have evolved with these pathogens in our midst for centuries and have become accustomed to their invasions which strengthen and prime the immune system for when something more serious may attack.
On almost all commercially grown and sold food there are pesticide residues still present that the governments will acknowledge as acceptable, even though the level or acceptability will vary from country to country.
As we discover more about our own bodies and what is our individual purpose and the qualities we want to encourage then it becomes easier to retrain our taste buds and enjoy the simple, delicious and life-affirming flavours that nature provides us with. Besides making eating more interesting and ensuring we receive a variety of nutrients from different food sources, rotating foods prevents overconsumption of one type of food which reduces the potential to develop accumulation. By adopting this principle we will receive a wide variety of vitamins and minerals in their most beneficial and whole food form which has a greater chance of meeting our body’s requirements for nourishment and health. Even with this lack of consensus about the principles to follow, it is crystal clear that beneficial food combinations ensure that the process of digestion is easier for the body so that maximum bioavailability and absorption can occur. As a generalisation we should eat heavy, oily and sweet food (if it is served) at the beginning of the meal because they take the longest to digest and therefore need to stay in the stomach the longest. Although it is difficult and often unnecessary to have all of the colours present at each meal, it is beneficial to try and include them all during the day and at minimum during the week. There is now a large following of practitioners that are promoting alkaline diets and to some degree many are making the acid forming foods out to be the enemy which is not the complete picture as many of the acid forming foods have great building and tonifying effects on the body. However for most people who are not showing signs of cold and weak digestion with deficiency type symptoms then it is beneficial to increase their consumption of raw fruits and vegetables because these help to alkalise, cool and detoxify the body.
All of these factors which affect our modern water supplies make the importance of purifying water more essential than ever. This improperly digested food is then eaten by other bacteria and parasites inside our bodies creating fermentation and toxic by-products. In the ideal diet plan the dinner would be the lightest meal of the day, especially if it is eaten after dark. The truth is that our bodies were engineered with fat in mind, literally, and we really could not live without it.


In summary, almost all fats are useful in some way but we need to shift our balance and consume a higher ratio of health-promoting fats. Although there need to be adjustments for individuality and purpose, eating 3 balanced whole food meals each day allows our body to have times of carbohydrate metabolism, times of fat metabolism and times of fasting and purifying the system. I hope that this article has also given you enough awareness and common sense that when you come across the next diet fad that says we all need to cut out this specific food or food group, you may regard this information more critically, or at least be able to take a look at it from a different perspective before judging it from only the one angle or direction that dieter may be promoting. It was incredibly therapeutic. I would certainly seek face to face consultations with him again in the future. Kimmana was able to give me practical solutions to the health problems I was dealing with, along with clarifying the mixed messages I'd been receiving over the years, in regards to my health. They are intended as a sharing of knowledge and information from the research and experience of Kimmana Nichols and his community. The rankings were chosen based on information from sources such as government reports and scientific journals. Switch to whole-grain bread and cereal, and begin to eat more whole-grain rice and pasta products. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter. Never disregard professional medical advice or delay in seeking it because of something you have read on this site! Although a balanced diet could also be used to gently and slowly encourage the body back to health from an imbalanced state, there are more specific diet understandings that would be adopted for individual purposes and when I have more time I will write and post them in this dieting section. The foods that are being harvested in the late autumn and early winter are the root vegetables, nuts and grains which are more growth promoting and insulating to the dry and cold qualities of the winter. I am not suggesting that we live in filthy environments where our immune system is overburdened with constant onslaught but rather that we decrease the excess use of strong and toxic disinfectants, replace them with mild and natural ones knowing that some small amount of microorganism exposure is actually good for us. Although our amazing human body has great resistance and detoxification powers and most healthy people can withstand low doses of pesticides for great lengths of time with minimal imbalance, their residual increase is still affecting us all to some degree.
This accumulation in the body can be one of the main causes of food allergies and digestive system imbalances. Although I do not like to give generalisations for everyone, it is a good guideline that vegetables and whole grains—the groups that are more neutral and balancing for most people and seasons— are consumed in greater quantity. Negative food combinations make it difficult for the body to properly break the foods down to absorbable size.
This rule would be adjusted depending on the qualities of the meal and lifestyle demands e.g. The rice and fish make up the 80% sweet, the miso has the sour taste from fermentation, the seaweed nori roll is predominantly salty, wasabi is pungent and the green tea has both bitter and astringent qualities.
Have sour and salty tastes in the middle, and dry, light and bitter foods at the end because they take less time to digest and have the effect of capping off the digestive process. They should not be taken as their literal English translation but more as energetic influences or qualities that promote actions. Although the ratio changes for everyone, and should also be adjusted with the season and levels of detoxification or tonification needed, the generalisation is to consume 60-80% alkaline forming foods which promote greater levels of detoxification. Both fruits and vegetables in their raw, unaltered state are generally very alkalising and abundant in enzymes and vitamins which are easily depleted once they are exposed to heat. The best sources of water are natural ones because they are alive with vital energy from Mother Nature and have less likelihood of contamination but should still be tested to be certain.
Not only is fat the most sustained and stable form of fuel for long term energy but we all use it to make our brain, nervous system and cell walls.
If you are fatigued, congested or in a diseased state then you may need to put all your bets consistently on the first and second place winners to restore your health and vitality. This encourages a more balanced system overall and also exercises our body to have better long range energy levels because we can then fine tune and self adjust blood composition based on the needs of the moment rather than needing to always have a steady supply of food. Although their understanding may be true, it may only be one part of the complete picture, and nothing is ever more beneficial to the body as the holistic outlook. This information is not meant to treat or diagnose and instead aims to inform you on how to create a more balanced diet that leads to health and harmony in your life.
He was very knowledgeable and conveyed his wealth of information in a way that was thoughtful and easy to understand. He is passionate about unlocking peak human potential and spends his time absorbed in the pursuit and perfection of healing wisdom arts.
Kimmana encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
The DASH may also help lower cholesterol, as it’s big on whole grains, fruits, vegetables and lean proteins. It is important to state that not everyone of these guidelines needs to be followed, the most important rule when applying new information is listening to your body’s awareness, for you are a unique individual and no one can feel the subtle changes inside you, better than yourself!
These balanced exposures are like natural vaccinations that come through the proper channels without injection, which creates better immune training.
I am being conservative about my views on pesticides because I am aware that many people do not have access or the means to buy organic produce and I do not believe it is necessary to live in fear of commercial food and create further dietary restrictions for most people.
On the other hand, meat and dairy are the food groups that lean more towards an extreme and should generally be reduced. These improperly digested foods become a feeding ground for bacteria, fungi and parasites which lead to fermentation, inflammation, allergies and many other systemic disorders.
This is completely opposite to the western idea of desert at the end and could be a large contributing factor in the digestive issues and obesity problems that are ramped in those countries. I will go into more detail of their complete understanding, including actions and the other 10 qualities during the individual dieting section.
It is important to note that foods like lemon and tomato are not acid forming inside the body, because the minerals they contain are alkaline dominant. My favourites are fresh rain water in non polluted (rural) areas and natural spring water which still contains some natural minerals. It is true however that not all fats are created equal and that there are some outstanding winners in the race of good fats. When these healthy fats are used raw and uncooked, they will protect our brains, reduce inflammation and cholesterol, act as transporters for fat soluble nutrients, and give us more sustained energy levels than any other fuel source.
Therefore we as human beings need to start taking more responsibility for our own awareness and education so that we can make more balanced and informed choices based upon the purpose that we want to create. I left the session armed with practical information I utilised that evening, with great results. The conclusion here is that a little amount of natural stresses are good, but a lot can still be bad. However, organic foods that are home grown where possible are highly recommended because there is less likelihood of toxic pesticide residues. It is important to note that many people cannot properly digest certain foods such as dairy or wheat and as such these should be avoided by them until proper digestive capacity is restored. It is important to note that this guideline does not apply to specific digestive appetisers or fruit which are generally both light and easily digestible. The three most important qualities to balance are heavy and light, hot and cold, dry and unctuous. Meats, fats and grains are the food groups that can be easily deranged by improper cooking and should all be cooked at low temperatures that have less likelihood of creating negative by-products, e.g. With a huge first place winning margin are the omega threes which are abundant in fish, flaxseeds, hemp seeds, chia seeds and walnuts. Thank you for the new layer of self awareness, you have helped me grow. Hugs and blessings. However I am not talking about the pesticides or toxic chemicals we are exposed to which suppress immune function and are always harmful.
Fruit should be eaten away from meals because it causes fermentation when mixed, but if it is eaten with a meal then 15-20minutes before the meal is ideal so it has the time to be fully digested and leave the stomach before the rest of the meal begins. The fats that come in second place in the race of good fats are the monounsaturated fats which are mainly found in olive oil.
We were given much health insights and will take up his advice to improve our health in due course from the emails sent to us.
All foods should be washed and stored appropriately and their preparation should take place in a clean environment.
However, this will still lessen the strong digestive power that is worked up when not eating for some time which could have been used for those heavy, oily and sweet foods that really required it.
In fact, many of the chemicals used to produce cancer in laboratory animals have been isolated from excessively cooked proteins. Tying the race in third place are polyunsaturated omega 6 fats and some forms of saturated fats such as stearic acid which is highly digestible, easily utilisable and does not raise cholesterol. Even though there are these possible negatives with cooking, when it is done with awareness and understanding of what foods and at what temperatures then it can be very beneficial for increasing the digestibility of certain foods, especially grains and legumes. Properly cooked whole grains are only slightly acid forming and very good at building, toning and increasing sustained energy supply.
They are some of the most neutral foods available and have been the largest part of the human diet for centuries because of this reason. It is important to remember that I am talking about whole grains and not processed grains, breads, flours, bakery products and other imbalanced grain products which are much further away from the midline.



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