🌸
Until Today Nobody is Dealing
with this Extremely Important Issue.
http://www.kindness2.com/food-combining.html
🌸
" Elevated blood sugar wreaks havoc on the body
in the form of Candida, fatigue, diabetes etc."
Until Today Nobody is Dealing
with this Extremely Important Issue.
http://www.kindness2.com/food-combining.html
🌸
" Elevated blood sugar wreaks havoc on the body
in the form of Candida, fatigue, diabetes etc."
🌸
For Your Understanding
🌸
All carbohydrate, fat, and protein that we eat
is converted to simple sugar (glucose) if it is to be used by the cells for fuel,
the way out of this cycle is not to eat less sugar,
but to consume less FAT.
When fat levels drop, the sugar starts to get processed and distributed again,
and the yeast levels drop because there is no longer excess sugar available for it to eat.
🌸
The Candida microbe is extremely short lived.
If people suffering from Candida would simply follow a low-fat diet,
most of them would find that their Candida issues were completely gone in a matter
of just a few days.
🌸
For Your Understanding
🌸
All carbohydrate, fat, and protein that we eat
is converted to simple sugar (glucose) if it is to be used by the cells for fuel,
the way out of this cycle is not to eat less sugar,
but to consume less FAT.
When fat levels drop, the sugar starts to get processed and distributed again,
and the yeast levels drop because there is no longer excess sugar available for it to eat.
🌸
The Candida microbe is extremely short lived.
If people suffering from Candida would simply follow a low-fat diet,
most of them would find that their Candida issues were completely gone in a matter
of just a few days.
🌸
How our Body Process Sugar
The sugars we eat travel a three-stage journey through our bodies:
Stage 1: Sugars start out in the digestive tract when we eat them.
Stage 2: They pass through the intestinal wall, into the bloodstream.
Stage 3: They then move smoothly and easily out of the bloodstream into our cells.
This occurs rapidly, often in minutes.
When we eat a high-fat diet, the sugar gets trapped in stage 2, and the body works overtime, sometimes to the point of exhaustion and disease, in an effort to move the sugar out of the bloodstream. Meanwhile, the sugar backs up in the blood, creating sustained, elevated blood sugar that wreaks havoc on the body in the form of Candida, fatigue, diabetes, etc.
The Role of Insulin
What happens in the presence of fat that causes sugar to pile up in our bloodstream? It has to do with the pancreas. Under the direction of the brain, the pancreas is responsible for producing a hormone known as insulin. One of insulin’s roles is to attach it self to sugar molecules in the blood and then find an insulin receptor in the blood-vessel wall. The insulin can then transport the sugar molecule through the blood-vessel membrane to the interstitial fluid (the fluid between the cells) and continue to escort sugar across another barrier – the cell membrane – and into the cell itself.
Excess dietary fat in the bloodstream creates some negative insulating effects. When we eat too much fatty food, a thin coating of fat lines the blood-vessel walls, the cells’ insulin-receptor sites, the sugar molecules, as well as the insulin itself. These fats can take a full day or more to “clear” from the blood, all the while inhibiting normal metabolic activity, and preventing these various structures from communicating with each other.
Too much fat in the blood impedes the movement of sugar out of the bloodstream. This results in an overall rise in blood sugar, as sugars continue to travel from the digestive tract:
(Stage 1) into the blood
(Stage 2) but cannot escape from the blood so they can be delivered to the cells
(Stage 3) which await their fuel.
The sugars we eat travel a three-stage journey through our bodies:
Stage 1: Sugars start out in the digestive tract when we eat them.
Stage 2: They pass through the intestinal wall, into the bloodstream.
Stage 3: They then move smoothly and easily out of the bloodstream into our cells.
This occurs rapidly, often in minutes.
When we eat a high-fat diet, the sugar gets trapped in stage 2, and the body works overtime, sometimes to the point of exhaustion and disease, in an effort to move the sugar out of the bloodstream. Meanwhile, the sugar backs up in the blood, creating sustained, elevated blood sugar that wreaks havoc on the body in the form of Candida, fatigue, diabetes, etc.
The Role of Insulin
What happens in the presence of fat that causes sugar to pile up in our bloodstream? It has to do with the pancreas. Under the direction of the brain, the pancreas is responsible for producing a hormone known as insulin. One of insulin’s roles is to attach it self to sugar molecules in the blood and then find an insulin receptor in the blood-vessel wall. The insulin can then transport the sugar molecule through the blood-vessel membrane to the interstitial fluid (the fluid between the cells) and continue to escort sugar across another barrier – the cell membrane – and into the cell itself.
Excess dietary fat in the bloodstream creates some negative insulating effects. When we eat too much fatty food, a thin coating of fat lines the blood-vessel walls, the cells’ insulin-receptor sites, the sugar molecules, as well as the insulin itself. These fats can take a full day or more to “clear” from the blood, all the while inhibiting normal metabolic activity, and preventing these various structures from communicating with each other.
Too much fat in the blood impedes the movement of sugar out of the bloodstream. This results in an overall rise in blood sugar, as sugars continue to travel from the digestive tract:
(Stage 1) into the blood
(Stage 2) but cannot escape from the blood so they can be delivered to the cells
(Stage 3) which await their fuel.
🌸
Sugar and Fat
at the Same Meal
Dr. Ivan Pawlov and Dr. Herbert M. Shelton
Were the Very First Doctors Dealing With this Subject.
🌸
“Food Combining Made Easy” Written by Dr. Herbert M. Shelton
(October 6, 1895 – January 1, 1985)
"Do not combine fat with sugar"
http://www.kindness2.com/fat-and-sugar.html
at the Same Meal
Dr. Ivan Pawlov and Dr. Herbert M. Shelton
Were the Very First Doctors Dealing With this Subject.
🌸
“Food Combining Made Easy” Written by Dr. Herbert M. Shelton
(October 6, 1895 – January 1, 1985)
"Do not combine fat with sugar"
http://www.kindness2.com/fat-and-sugar.html
🌸
Except Dr. Douglas N. Graham
Diet by Design
The complete version of these excellent books
with 348 and 52 pages are available from:
www. foodnsport.com
Download File
🌸
Diet by Design
The complete version of these excellent books
with 348 and 52 pages are available from:
www. foodnsport.com
Download File
🌸
Note the fat-laden foods they serve guests at institutes, retreats, and rejuvenation centers. Pay attention to the rich tasty morsels they serve up at food demos and festival booths. Nuts, seeds, and avocados all run 75% fat or more, as a percentage of their calories. Oils are 100% fat. It takes very little of these foods to push us way over the edge in terms of blood fat, and raw fooders do not eat “very little” of these foods.
Unfortunately, taking care to avoid sugar/fat combinations at the same meal is not sufficient to alleviate blood-sugar problems. Eating a high-fat diet creates elevated blood sugar whenever fruit and other sweets are eaten, regardless of timing.
Here’s why: Sugars require little time in the stomach. Immediately upon putting a simple sweet fruit into your mouth, some of the sugars are absorbed into the bloodstream from under the tongue.
Fruit eaten alone or in simple, well-chosen combination on an empty stomach requires only a few minutes in the stomach before passing to the small intestines, where the sugars can be quickly absorbed. Most of the sugar from fruit travels from the intestines, to the bloodstream, and then to the cells where they are needed within minutes of its consumption.
Fats, however, require a much longer period of time, often twelve to twenty- four hours or more, before they reach their destination, the cells. In the stomach, fats are subjected to a digestive process that usually takes several hours. When they finally do proceed to the small intestine, they are absorbed into the lymphatic system, where they often spend twelve hours or more before passing to the bloodstream. Most important, fats linger in the bloodstream for many hours longer than do sugars.
On a high-fat diet, therefore, the bloodstream always contains an excessive quantity of fat, and more is coming in at almost every meal. Essentially, even when you eat a fruit meal alone and wait hours before eating fat, those sugars are likely to mix in your bloodstream with the fats you ate the day before.
Whether or not we eat fruit in the presence of such tremendously high levels of fat, we set ourselves up for health problems and inability to remain raw.
Sugar + Fat = High Blood Sugar
Fruit and Chronic Fatigue
Abnormally high fat exists in the blood for several hours every time we eat a high-fat meal. As blood-fat levels rise, the “normal” level of pancreatic function is simply insufficient to clear sugars from the bloodstream.
Eventually, if we eat a high-fat diet for a long enough period of time, the pancreas begins to fail at producing sufficient insulin to maintain healthy blood-sugar levels. Rather than the typical gentle rise-and-fall fluctuations in blood sugar, we begin to experience increasingly higher peaks and deeper valleys.
Blood-sugar levels become unstable due to the over consumption of fat in the diet. This sets up a situation where most of us rely upon adrenal-assisted pancreatic function virtually every time we eat, placing constant excessive demands upon both our pancreas and adrenals.
Society of Adrenaline Junkies
As a society, we have very much become adrenaline junkies. We are addicted to stimulation, and rely upon our next “fix” constantly.
This excessive adrenal demand, coupled with the high stress of our American lifestyle, result in such extreme overuse of the adrenals that they eventually begin to fail.
The symptoms of severe adrenal failure are referred to collectively as “chronic fatigue” in the US, or ME (myalgic encephalomyelitis) in Europe. Of course, many signs and symptoms usually lead up to chronic fatigue; it rarely comes as a complete surprise. Lack of motivation, malaise, reliance upon stimulants, excessive need for sleep, and bouts of mononucleosis are all indications of varying degrees of adrenal fatigue.
The Sugar Highs of Children
The adrenal response also plays a key role in what commonly happens to children at birthday parties. They eat generous portions of extremely sugary foods, and shortly thereafter they are running about wildly, literally out of control and almost out of their minds. What happens, and why doesn’t it happen to adults?
The answer is rather simple. Young children do not drink coffee, smoke cigarettes, use alarm clocks, or watch the eleven o’clock news. Life for them is interesting, full, and never dull. They have a higher level of vitality than most adults, meaning that their adrenal glands still function well. They are, however, on the same high-fat diet as adults.
The fats remaining in their bloodstream from their previous day’s meals block insulin function just as effectively as they do in adults. Then their young and not-yet-exhausted adrenal glands “kick in” with a jolt, releasing a good amount of epinephrine. The next thing you know, the children are running wild.
Adults do not show such a response because they simply no longer have the vitality to do so. Their adrenal glands are so fatigued that they require a true and serious emergency in order to function at all. Do not blame the children for running wild. Epinephrine is not to blame either, nor is the sugar.
Children on a low-fat diet do not show this same out-of-control response when permitted to eat great quantities of sugar. It is the fat, more than the sugar that is the culprit for their hyperactivity. In the same way, fat – not sugar – is responsible for the ever-increasing incidence of chronic fatigue syndrome in the world today.
Unfortunately, taking care to avoid sugar/fat combinations at the same meal is not sufficient to alleviate blood-sugar problems. Eating a high-fat diet creates elevated blood sugar whenever fruit and other sweets are eaten, regardless of timing.
Here’s why: Sugars require little time in the stomach. Immediately upon putting a simple sweet fruit into your mouth, some of the sugars are absorbed into the bloodstream from under the tongue.
Fruit eaten alone or in simple, well-chosen combination on an empty stomach requires only a few minutes in the stomach before passing to the small intestines, where the sugars can be quickly absorbed. Most of the sugar from fruit travels from the intestines, to the bloodstream, and then to the cells where they are needed within minutes of its consumption.
Fats, however, require a much longer period of time, often twelve to twenty- four hours or more, before they reach their destination, the cells. In the stomach, fats are subjected to a digestive process that usually takes several hours. When they finally do proceed to the small intestine, they are absorbed into the lymphatic system, where they often spend twelve hours or more before passing to the bloodstream. Most important, fats linger in the bloodstream for many hours longer than do sugars.
On a high-fat diet, therefore, the bloodstream always contains an excessive quantity of fat, and more is coming in at almost every meal. Essentially, even when you eat a fruit meal alone and wait hours before eating fat, those sugars are likely to mix in your bloodstream with the fats you ate the day before.
Whether or not we eat fruit in the presence of such tremendously high levels of fat, we set ourselves up for health problems and inability to remain raw.
Sugar + Fat = High Blood Sugar
Fruit and Chronic Fatigue
Abnormally high fat exists in the blood for several hours every time we eat a high-fat meal. As blood-fat levels rise, the “normal” level of pancreatic function is simply insufficient to clear sugars from the bloodstream.
Eventually, if we eat a high-fat diet for a long enough period of time, the pancreas begins to fail at producing sufficient insulin to maintain healthy blood-sugar levels. Rather than the typical gentle rise-and-fall fluctuations in blood sugar, we begin to experience increasingly higher peaks and deeper valleys.
Blood-sugar levels become unstable due to the over consumption of fat in the diet. This sets up a situation where most of us rely upon adrenal-assisted pancreatic function virtually every time we eat, placing constant excessive demands upon both our pancreas and adrenals.
Society of Adrenaline Junkies
As a society, we have very much become adrenaline junkies. We are addicted to stimulation, and rely upon our next “fix” constantly.
This excessive adrenal demand, coupled with the high stress of our American lifestyle, result in such extreme overuse of the adrenals that they eventually begin to fail.
The symptoms of severe adrenal failure are referred to collectively as “chronic fatigue” in the US, or ME (myalgic encephalomyelitis) in Europe. Of course, many signs and symptoms usually lead up to chronic fatigue; it rarely comes as a complete surprise. Lack of motivation, malaise, reliance upon stimulants, excessive need for sleep, and bouts of mononucleosis are all indications of varying degrees of adrenal fatigue.
The Sugar Highs of Children
The adrenal response also plays a key role in what commonly happens to children at birthday parties. They eat generous portions of extremely sugary foods, and shortly thereafter they are running about wildly, literally out of control and almost out of their minds. What happens, and why doesn’t it happen to adults?
The answer is rather simple. Young children do not drink coffee, smoke cigarettes, use alarm clocks, or watch the eleven o’clock news. Life for them is interesting, full, and never dull. They have a higher level of vitality than most adults, meaning that their adrenal glands still function well. They are, however, on the same high-fat diet as adults.
The fats remaining in their bloodstream from their previous day’s meals block insulin function just as effectively as they do in adults. Then their young and not-yet-exhausted adrenal glands “kick in” with a jolt, releasing a good amount of epinephrine. The next thing you know, the children are running wild.
Adults do not show such a response because they simply no longer have the vitality to do so. Their adrenal glands are so fatigued that they require a true and serious emergency in order to function at all. Do not blame the children for running wild. Epinephrine is not to blame either, nor is the sugar.
Children on a low-fat diet do not show this same out-of-control response when permitted to eat great quantities of sugar. It is the fat, more than the sugar that is the culprit for their hyperactivity. In the same way, fat – not sugar – is responsible for the ever-increasing incidence of chronic fatigue syndrome in the world today.
🌸
Fruits and Candida
Candida is a form of yeast, an organism that naturally occurs in human blood. It is supposed to be there. This microbe consumes sugar for its food. If blood- sugar levels are always at a normal level, so is the size of the Candida colony that lives in the blood. When the sugar we eat leaves the blood to be dof the body, any excess yeast quickly dies off, as it is supposed to.
Should blood-sugar levels rise, however, the Candida organisms multiply rapidly (“bloom”) as they consume the excess sugar. Once they have done so and blood-sugar levels come back down to normal, so does the number of Candida microbes. This ebb and flow happens as a normal part of human physiology and causes no health problems or uncomfortable symptoms. If fat levels stay chronically elevated due to a fat-rich diet, sugar remains in the bloodstream and feeds the large Candida colonies instead of feeding the 18 trillion cells of the body.
Starved for fuel, these cells can no longer metabolize energy. You become tired, and feel rundown. The Candida microbe in our blood is actually a life - saving organism, one that we do not ever want to eradicate. It functions as another backup system – a safety valve that helps to bring the blood-sugar levels back down to normal in the event that the pancreas and the adrenals fail at doing so.
Candida issues plague people until they actually change their lifestyle habits. Outbreaks of Candida are your wake up call – a warning that your system is rapidly approaching diabetes, and that you would do well to drastically curtail your fat consumption or face dire health consequences.
Fruit consumption did not cause the Candida problem. In the presence of toomuch fat in the blood, even a small amount of sugar, from any source, can result in abnormally high blood-sugar levels.
Because all carbohydrate, fat, and protein that we eat is converted to simple sugar (glucose) if it is to be used by the cells for fuel, the way out of this cycle is not to eat less sugar, but to consume less fat.
When fat levels drop, the sugar starts to get processed and distributed again, and the yeast levels drop because there is no longer excess sugar available for it to eat.
The Candida microbe is extremely short lived. If people suffering from Candida would simply follow a low-fat diet, most of them would find that their Candida issues were completely gone in a matter of just a few days.
Of course, they may still have the underlying pancreatic and adrenal fatigue issues to resolve. Health comes only from healthful living.
Candida is a form of yeast, an organism that naturally occurs in human blood. It is supposed to be there. This microbe consumes sugar for its food. If blood- sugar levels are always at a normal level, so is the size of the Candida colony that lives in the blood. When the sugar we eat leaves the blood to be dof the body, any excess yeast quickly dies off, as it is supposed to.
Should blood-sugar levels rise, however, the Candida organisms multiply rapidly (“bloom”) as they consume the excess sugar. Once they have done so and blood-sugar levels come back down to normal, so does the number of Candida microbes. This ebb and flow happens as a normal part of human physiology and causes no health problems or uncomfortable symptoms. If fat levels stay chronically elevated due to a fat-rich diet, sugar remains in the bloodstream and feeds the large Candida colonies instead of feeding the 18 trillion cells of the body.
Starved for fuel, these cells can no longer metabolize energy. You become tired, and feel rundown. The Candida microbe in our blood is actually a life - saving organism, one that we do not ever want to eradicate. It functions as another backup system – a safety valve that helps to bring the blood-sugar levels back down to normal in the event that the pancreas and the adrenals fail at doing so.
Candida issues plague people until they actually change their lifestyle habits. Outbreaks of Candida are your wake up call – a warning that your system is rapidly approaching diabetes, and that you would do well to drastically curtail your fat consumption or face dire health consequences.
Fruit consumption did not cause the Candida problem. In the presence of toomuch fat in the blood, even a small amount of sugar, from any source, can result in abnormally high blood-sugar levels.
Because all carbohydrate, fat, and protein that we eat is converted to simple sugar (glucose) if it is to be used by the cells for fuel, the way out of this cycle is not to eat less sugar, but to consume less fat.
When fat levels drop, the sugar starts to get processed and distributed again, and the yeast levels drop because there is no longer excess sugar available for it to eat.
The Candida microbe is extremely short lived. If people suffering from Candida would simply follow a low-fat diet, most of them would find that their Candida issues were completely gone in a matter of just a few days.
Of course, they may still have the underlying pancreatic and adrenal fatigue issues to resolve. Health comes only from healthful living.
🌸
Never Eat Sugar with Fat,
Nuts, Avocado, Coconut or Any Oil
Protect your Pancreas,
Avoid Diabetes, Candida etc.
http://www.kindness2.com/fat-and-sugar.html
🌸
Never Eat Sugar with Fat,
Nuts, Avocado, Coconut or Any Oil
Protect your Pancreas,
Avoid Diabetes, Candida etc.
http://www.kindness2.com/fat-and-sugar.html
🌸
Eating the wrong foods, will reduce our energy level, affect our health and prevent our mind from serving us to its fullest capacity. Every greasy lunch we have, every unhealthy food we put into our body, we will suffer a corresponding reduction in our level of motivation and effectiveness.
The "80 - 10 - 10"
Diet Will Help You to Be Candida Free
How to Calculate our Daily Calories
We get our calories from three sources: carbohydrates, proteins, and fats. I refer to these as “caloronutrients” carbohydrates / proteins / fats, separated by slashes.
“80/10/10” - 80% carbohydrates, 10% protein, and 10% fat.
Guidelines for estimating the number of calories you should consider eating each day. Multiply your body weight by 10.
Daily calories = weight x 10.
This is a very rough estimate of your resting basal metabolic weight (BMR) – the number of calories needed to operate your brain, organs, and all essential functions. A healthy athlete should use another aprox. 10% amount of calories for the athletic activities of the day.
Daily calories = weight x (10 baseline + 10)
(Plan to expand half of these calories in physical activities).
On the 80/10/10 plan, a person who eats 2,000 calories a day would shoot for approximately 1,600 (80%) of those calories to come from carbohydrates, 200 (10%) from protein, and 200 (10%) from fat.
Body weight (200 lb.) x 80% = 1600 carbs
Body weight (200 lb.) x 10% = 200 protein Body weight ( 200 lb.) x 10% = 200 fat
If you work and the rest of your day is relatively sedentary, add another 200 calories to the BMR estimate described above. Then add calories for exercise, perhaps 300-600 calories per session.
It could be more or less, depending upon the frequency, intensity, and duration of your fitness sessions. If you also have physically demanding job, you might require another 800 to 1,600 additional calories or more.
A sedentary woman who weights 130 pounds must eat about 1,300 calories simply to maintain her body weight. Let us suppose that she needs another 260 calories (an additional 20%) per day to meet her physical needs such as puttering around the house, going up stairs, or to the mailbox, etc.
This hypothetical woman would need to eat food that supplied about 1,560 calories per day. After two decades of research, coaching amateur and professional athletes, and assisting health seekers worldwide, I have come to believe that 80/10/10 is the overall target for long-term health and dietary success.
When we consume our food in this proportion – the one for which our species was designed – we enjoy glowing health, superb energy, and ideal body weight, effortlessly. I have eaten this way and used the 80/10/10 program with clients for more than twenty years, with astonishing results.
This approach to a natural diet and nutrition has proven over that time to be the healthiest dietary regimen known to man.
By the time you finish this book, you will have the specifics you need to implement this program in your life.
The American Standard Diet 50 / 16 / 42
Americans consume 40-50% of calories from carbohydrates, about 16% protein, and about 34 to 45% fat. After twenty years of doing dietary analysis for my clients, I have observed that 50/16/42 is typical for most people. As this book explains, most of us in the U.S. – even vegetarians, vegans, and raw fooders – tend to gravitate toward this 50/16/42 average, a proportion that provides far less fuel (carbohydrate) than our bodies need in order to thrive... and a seriously dangerous level of fat.
Healthful diet: 80% carbs 10%protein 10% fat. American standard diet: 50% carbs 16% protein 34%fat. Raw food diet: 25% carbs 16% protein 60% fat.
Consider yourself to be lucky to have encountered this extraordinary information and found the healthiest of all diets.
Sugar: The Fuel we are Designed for
Before our cells can utilize any food for fuel, whether it contains primarily carbohydrate, protein, or fat, it must first be converted into simple sugars. Carbohydrates are by far the easiest to convert to useful sugars.
Glucose (a simple sugar) is the primary, preferred source of fuel for every tissue and cell of our bodies. In fact, some of our cells (the brain, red blood cells, and some nervous tissue, for example) depend almost exclusively on glucose as their fuel source.
Types of Carbohydrates
Carbohydrates fall into two broad categories, complex and simple. (Mainly monosaccharides consisting of one sugar molecule and disaccharides made of two monosaccharides). Primary among these are glucose, fructose, galactose, and destrose (monosaccharides), as well as lactose, maltose and sucrose. They are found in most foods, including fruits, vegetables, milk, and honey.
Monosaccharides
are the only carbohydrates that can be absorbed directly into the bloodstream, through the intestinal lining. Our digestive system easily breaks down disaccharides into their monosaccharide constituents. Simple carbohydrates come into two forms: refined sugars (extracted from fruits, grains, tubers, and sugar cane) and whole-food sugars (the sugars found in whole, fresh plant foods, primarily sweet fruits). Both refined and whole-food simple sugars taste sweet to the tip of the tongue.
Unfortunately, widespread misinformation and general ignorance about nutrition causes the great majority of the population to equate simple carbohydrates with the bankrupt refined sugars. Unaware that whole-fruit sugar is profoundly different in nature than extracted sugar, these misguided dieters lump all simple carbohydrates together and then shun them as a category. Government guidelines and short-sighted nutritionists perpetuate this misconception, admonishing us to avoid simple sugars like the plague.
Complex Carbohydrates: A Diet not by Design
Complex carbohydrates (Polysaccharides) that contain 10 or more as many as several thousand – sugar molecules. These include starches (amylase and amylopectin) and dextrins found in grains, rice, and legumes, as well as nonstarch polysaccharides, also known as fiber (cellulose, pectin, gums, beta- glucans, and fructans), found in grains, fruits, and vegetables.
Complex carbohydrates, found in grains and other starchy foods, they do not taste sweet, even though they are made from chains of sugars. Complex carbohydrates are more difficult to digest than simple carbohydrates. Theyrequire substantial amounts of energy in the conversion to sugar, and eating them cooked generates toxic byproducts.
Complex carbohydrates in wheat, barley, rye, oat, rice, corn, and other grains; roots and tubers (potatoes, sweet potatoes, yams, carrots, beets, turnips, parsnips, and the like); and legumes (beans, peas, and lentils). We make breads, cakes, pastas, cereals, pancakes, and pastries from these complex carbohydrate sources.
Complex carbohydrate foods are nutritionally inferior to fruits and vegetables, which are the two highest sources of vitamins, minerals and phytonutrients.
Grains, for example, are low in vitamins A, B, C, and E, as well as sodium, calcium, sulfur, and potassium. The phytic acid in grains is an antinutrient that drastically reduces zinc absorption.
Legumes are low in vitamins A and C as well. Both grains and legumes contain too much protein (their percentages averaging in the teens and twenties, respectively) to be eaten in quantity.
With the exception of corn, peas, and some root vegetables like carrots and beets, we cannot even attempt to eat most complex carbohydrate foods from the garden, unprocessed, in the form Nature gives them to us. Even if we can physically chew and swallow starchy carbohydrates, they are very difficult for our bodies to digest.
This is true whether they are eaten raw, soaked, cooked, processed, or refined. We do not have the digestive enzymes to break down the obligosaccharides in beans, nor the polysaccharides (cellulose and other fibers in grains and starchy vegetables, a sure sign that they are not designed for) in human consumption.
Biochemistry tells us exactly which foods we can and cannot digest, and therefore what foods we should eat. Cooked grains create a condition known as acid toxemia. People who adhere to starch /grain-based diets eventually victim to cancer, arthritis, chronic fatigue, hypothyroidism, and a host of other health challenges fall. A diet of raw fruits and vegetables provides most of the vitamins and minerals.
Vitamin C – the most important vitamin of all for the maintenance of tissue integrity and immune system function, - is the most easily destroyed vitamins by heat.
Oligosaccharides
Oligosaccharides (short-chain sugars consisting of three to nine sugar molecules): Oligosaccharides include raffinose, stachyose, verbascose, fructo-oliogosaccharides, and maltodextrins.
Most renowned for causing the flatulence associated with beans, some oligosaccharides are entirely indigestible, while others are partially digestible. We do not have the digestive enzymes to break down the oligosaccharides in beans, nor the polysaccharides (cellulose and other fibers) in grains and starchy vegetables, a sure sign that they are not designed for human consumption.
Complex Carbohydrates and Disease
Many research studies link diets high in complex carbohydrates to negative health conditions. The gluten-containing grains (primarily wheat, but also rye, barley, and oats) contain at least fifteen opioid sequences, which are strongly addictive, morphine-like substances that have potent psychoactive properties and produce serious neurological disorders, constipation, urinary retention, nausea, vomiting, cough suppression, and other symptoms.
Gluten intolerance (celiac disease) contributes to or causes a wide range of other diseases, including asthma, arthritis, chronic fatigue, Crohn’s disease, type 2 diabetes, depression, eczema, fibromyalgia, irritable bowel syndrome, migraines, lymphoma, and gastrointestinal cancer. Gluten intolerance may also be linked to autism, schizophrenia, and several autoimmune disorders.
Refined Simple Carbohydrates: Junk Food
The second category of carbohydrates is the refined simple found in cookies, cakes, candies, and other confections. Refined sugars are also added to drinks, cereals, complex carbohydrate foods of all types.
The meat and the dairy industries like to point fingers at sugars, declaring them synonymous with empty calories. They have done such a good job of marketing that to this day most people do not understand the differences between refined simple sugars (empty-calorie junk foods) and the simple sugars in fresh fruit, thinking that “sugar is sugar”.
Fruits: Whole-Food Simple Carbohydrates
Whole, fresh fruit is the third and most overlooked source of carbohydrates. I recommend that virtually our entire carbohydrate intake – 80% of calories or more – come from the simple sugars in whole, fresh fruit. These sugars are the optimal fuel source for humans.
The soft, water-soluble fiber in whole fruits allows their sugars to absorb slowly and gradually, so high blood sugar is not an issue (as long as your diet is low in fat). Though these fibers are complex carbohydrates in nature, virtually all of the carbohydrate calories in ripe fruit are simple mono- and disaccharides.
Fruits never require cooking in order to be delicious and nutritious, and our bodies digest them quickly and easily. (Some vegetables like some lettuces, garden-fresh baby peas and corn, and young roots – also contain simple carbohydrates, but they are so low in calories that chewing them may utilize more fuel thank they provide.) Fruits are our least toxic food choice. They digest cleanly leaving only water as residue, which is easily expelled from the body.
Fruit as a Staple
The practice of eating enough fruit to make complete meals of it is alien to most of us. Yet it is an idea whose time has come. Fruits are designed to be out staple; they contain everything required to be the source and mainstay of our nutritional sustenance.
We have been trained to think of fruit as a treat, something to eat at the end of a meal, or perhaps as a snack between meals when nothing else looks good. But I invite you to begin thinking of fruit as real food, and even as a meal unto itself.
Tropical Fruits
As a species, humans originated in a warm climate and eventually spread throughout the “tropical belt,” the warm zone that extends through most of the 1000 mile range above and below the equator. This is the environment where tropical fruits abound. Humans are anatomically and physiologically adapted to the food of the tropics, predominantly fruit, as are almost all the tropical creatures.
In Central America all mammals with the exception of the river otter and the jaguar are known to eat fruit, as are most of the birds, many of the amphibians, and quite a few of the reptiles. Regardless, tropical fruits remain our natural foods, the only cuisine for which we are perfectly designed.
Sugar
If Candida, diabetes and cancer was not caused by eating fruit, why would you believe that avoiding fruit would correct them? Condemning fruit has come into vogue in many circles of late. Is there any truth to the allegations about the supposed evils of fruit?
Fruit and Blood Sugar
It is almost impossible to get too much sugar from the consumption of fresh fruit. Eating fruit is not the cause of blood sugar problems... it’s just not that simple. Eating a diet of mostly fruit, including generous amounts of fresh sweet fruit, does not create high blood sugar... not when you are eating a lowfat diet, that is. When the system is not gummed up with excess fat, the sugar from even “high-glycemic” fruit moves easily in and then out of the blood.
Glycemic Index and Glycemic Load
The glycemic index ranks carbohydrate foods based on how quickly their sugars enter the blood. All fruits fall into the low or medium categories on glycemic load/glycemic index charts (with the exception of watermelon, whose glycemic index ranks barely high). It is best to eat fruit fresh, as drying and dehydrating concentrate fruit sugars to an unnatural level that the body is not designed to handle.
It is also important to eat fruit whole, not juiced, as the fiber in fruit slows sugar absorption to its natural speed. In all eases and with all foods, whole, fresh, ripe, raw, and unprocessed is the way to go. The speed at which sugar enters the blood is not really the most important factor. When fruits are eaten whole, with their fiber intact, as part of a low-fat diet, their sugars do indeed enter the bloodstream relatively quickly. But then they also exit just as quickly, making them the ideal food, one that provides the perfect fuel for human consumption.
The "80 - 10 - 10"
Diet Will Help You to Be Candida Free
How to Calculate our Daily Calories
We get our calories from three sources: carbohydrates, proteins, and fats. I refer to these as “caloronutrients” carbohydrates / proteins / fats, separated by slashes.
“80/10/10” - 80% carbohydrates, 10% protein, and 10% fat.
Guidelines for estimating the number of calories you should consider eating each day. Multiply your body weight by 10.
Daily calories = weight x 10.
This is a very rough estimate of your resting basal metabolic weight (BMR) – the number of calories needed to operate your brain, organs, and all essential functions. A healthy athlete should use another aprox. 10% amount of calories for the athletic activities of the day.
Daily calories = weight x (10 baseline + 10)
(Plan to expand half of these calories in physical activities).
On the 80/10/10 plan, a person who eats 2,000 calories a day would shoot for approximately 1,600 (80%) of those calories to come from carbohydrates, 200 (10%) from protein, and 200 (10%) from fat.
Body weight (200 lb.) x 80% = 1600 carbs
Body weight (200 lb.) x 10% = 200 protein Body weight ( 200 lb.) x 10% = 200 fat
If you work and the rest of your day is relatively sedentary, add another 200 calories to the BMR estimate described above. Then add calories for exercise, perhaps 300-600 calories per session.
It could be more or less, depending upon the frequency, intensity, and duration of your fitness sessions. If you also have physically demanding job, you might require another 800 to 1,600 additional calories or more.
A sedentary woman who weights 130 pounds must eat about 1,300 calories simply to maintain her body weight. Let us suppose that she needs another 260 calories (an additional 20%) per day to meet her physical needs such as puttering around the house, going up stairs, or to the mailbox, etc.
This hypothetical woman would need to eat food that supplied about 1,560 calories per day. After two decades of research, coaching amateur and professional athletes, and assisting health seekers worldwide, I have come to believe that 80/10/10 is the overall target for long-term health and dietary success.
When we consume our food in this proportion – the one for which our species was designed – we enjoy glowing health, superb energy, and ideal body weight, effortlessly. I have eaten this way and used the 80/10/10 program with clients for more than twenty years, with astonishing results.
This approach to a natural diet and nutrition has proven over that time to be the healthiest dietary regimen known to man.
By the time you finish this book, you will have the specifics you need to implement this program in your life.
The American Standard Diet 50 / 16 / 42
Americans consume 40-50% of calories from carbohydrates, about 16% protein, and about 34 to 45% fat. After twenty years of doing dietary analysis for my clients, I have observed that 50/16/42 is typical for most people. As this book explains, most of us in the U.S. – even vegetarians, vegans, and raw fooders – tend to gravitate toward this 50/16/42 average, a proportion that provides far less fuel (carbohydrate) than our bodies need in order to thrive... and a seriously dangerous level of fat.
Healthful diet: 80% carbs 10%protein 10% fat. American standard diet: 50% carbs 16% protein 34%fat. Raw food diet: 25% carbs 16% protein 60% fat.
Consider yourself to be lucky to have encountered this extraordinary information and found the healthiest of all diets.
Sugar: The Fuel we are Designed for
Before our cells can utilize any food for fuel, whether it contains primarily carbohydrate, protein, or fat, it must first be converted into simple sugars. Carbohydrates are by far the easiest to convert to useful sugars.
Glucose (a simple sugar) is the primary, preferred source of fuel for every tissue and cell of our bodies. In fact, some of our cells (the brain, red blood cells, and some nervous tissue, for example) depend almost exclusively on glucose as their fuel source.
Types of Carbohydrates
Carbohydrates fall into two broad categories, complex and simple. (Mainly monosaccharides consisting of one sugar molecule and disaccharides made of two monosaccharides). Primary among these are glucose, fructose, galactose, and destrose (monosaccharides), as well as lactose, maltose and sucrose. They are found in most foods, including fruits, vegetables, milk, and honey.
Monosaccharides
are the only carbohydrates that can be absorbed directly into the bloodstream, through the intestinal lining. Our digestive system easily breaks down disaccharides into their monosaccharide constituents. Simple carbohydrates come into two forms: refined sugars (extracted from fruits, grains, tubers, and sugar cane) and whole-food sugars (the sugars found in whole, fresh plant foods, primarily sweet fruits). Both refined and whole-food simple sugars taste sweet to the tip of the tongue.
Unfortunately, widespread misinformation and general ignorance about nutrition causes the great majority of the population to equate simple carbohydrates with the bankrupt refined sugars. Unaware that whole-fruit sugar is profoundly different in nature than extracted sugar, these misguided dieters lump all simple carbohydrates together and then shun them as a category. Government guidelines and short-sighted nutritionists perpetuate this misconception, admonishing us to avoid simple sugars like the plague.
Complex Carbohydrates: A Diet not by Design
Complex carbohydrates (Polysaccharides) that contain 10 or more as many as several thousand – sugar molecules. These include starches (amylase and amylopectin) and dextrins found in grains, rice, and legumes, as well as nonstarch polysaccharides, also known as fiber (cellulose, pectin, gums, beta- glucans, and fructans), found in grains, fruits, and vegetables.
Complex carbohydrates, found in grains and other starchy foods, they do not taste sweet, even though they are made from chains of sugars. Complex carbohydrates are more difficult to digest than simple carbohydrates. Theyrequire substantial amounts of energy in the conversion to sugar, and eating them cooked generates toxic byproducts.
Complex carbohydrates in wheat, barley, rye, oat, rice, corn, and other grains; roots and tubers (potatoes, sweet potatoes, yams, carrots, beets, turnips, parsnips, and the like); and legumes (beans, peas, and lentils). We make breads, cakes, pastas, cereals, pancakes, and pastries from these complex carbohydrate sources.
Complex carbohydrate foods are nutritionally inferior to fruits and vegetables, which are the two highest sources of vitamins, minerals and phytonutrients.
Grains, for example, are low in vitamins A, B, C, and E, as well as sodium, calcium, sulfur, and potassium. The phytic acid in grains is an antinutrient that drastically reduces zinc absorption.
Legumes are low in vitamins A and C as well. Both grains and legumes contain too much protein (their percentages averaging in the teens and twenties, respectively) to be eaten in quantity.
With the exception of corn, peas, and some root vegetables like carrots and beets, we cannot even attempt to eat most complex carbohydrate foods from the garden, unprocessed, in the form Nature gives them to us. Even if we can physically chew and swallow starchy carbohydrates, they are very difficult for our bodies to digest.
This is true whether they are eaten raw, soaked, cooked, processed, or refined. We do not have the digestive enzymes to break down the obligosaccharides in beans, nor the polysaccharides (cellulose and other fibers in grains and starchy vegetables, a sure sign that they are not designed for) in human consumption.
Biochemistry tells us exactly which foods we can and cannot digest, and therefore what foods we should eat. Cooked grains create a condition known as acid toxemia. People who adhere to starch /grain-based diets eventually victim to cancer, arthritis, chronic fatigue, hypothyroidism, and a host of other health challenges fall. A diet of raw fruits and vegetables provides most of the vitamins and minerals.
Vitamin C – the most important vitamin of all for the maintenance of tissue integrity and immune system function, - is the most easily destroyed vitamins by heat.
Oligosaccharides
Oligosaccharides (short-chain sugars consisting of three to nine sugar molecules): Oligosaccharides include raffinose, stachyose, verbascose, fructo-oliogosaccharides, and maltodextrins.
Most renowned for causing the flatulence associated with beans, some oligosaccharides are entirely indigestible, while others are partially digestible. We do not have the digestive enzymes to break down the oligosaccharides in beans, nor the polysaccharides (cellulose and other fibers) in grains and starchy vegetables, a sure sign that they are not designed for human consumption.
Complex Carbohydrates and Disease
Many research studies link diets high in complex carbohydrates to negative health conditions. The gluten-containing grains (primarily wheat, but also rye, barley, and oats) contain at least fifteen opioid sequences, which are strongly addictive, morphine-like substances that have potent psychoactive properties and produce serious neurological disorders, constipation, urinary retention, nausea, vomiting, cough suppression, and other symptoms.
Gluten intolerance (celiac disease) contributes to or causes a wide range of other diseases, including asthma, arthritis, chronic fatigue, Crohn’s disease, type 2 diabetes, depression, eczema, fibromyalgia, irritable bowel syndrome, migraines, lymphoma, and gastrointestinal cancer. Gluten intolerance may also be linked to autism, schizophrenia, and several autoimmune disorders.
Refined Simple Carbohydrates: Junk Food
The second category of carbohydrates is the refined simple found in cookies, cakes, candies, and other confections. Refined sugars are also added to drinks, cereals, complex carbohydrate foods of all types.
The meat and the dairy industries like to point fingers at sugars, declaring them synonymous with empty calories. They have done such a good job of marketing that to this day most people do not understand the differences between refined simple sugars (empty-calorie junk foods) and the simple sugars in fresh fruit, thinking that “sugar is sugar”.
Fruits: Whole-Food Simple Carbohydrates
Whole, fresh fruit is the third and most overlooked source of carbohydrates. I recommend that virtually our entire carbohydrate intake – 80% of calories or more – come from the simple sugars in whole, fresh fruit. These sugars are the optimal fuel source for humans.
The soft, water-soluble fiber in whole fruits allows their sugars to absorb slowly and gradually, so high blood sugar is not an issue (as long as your diet is low in fat). Though these fibers are complex carbohydrates in nature, virtually all of the carbohydrate calories in ripe fruit are simple mono- and disaccharides.
Fruits never require cooking in order to be delicious and nutritious, and our bodies digest them quickly and easily. (Some vegetables like some lettuces, garden-fresh baby peas and corn, and young roots – also contain simple carbohydrates, but they are so low in calories that chewing them may utilize more fuel thank they provide.) Fruits are our least toxic food choice. They digest cleanly leaving only water as residue, which is easily expelled from the body.
Fruit as a Staple
The practice of eating enough fruit to make complete meals of it is alien to most of us. Yet it is an idea whose time has come. Fruits are designed to be out staple; they contain everything required to be the source and mainstay of our nutritional sustenance.
We have been trained to think of fruit as a treat, something to eat at the end of a meal, or perhaps as a snack between meals when nothing else looks good. But I invite you to begin thinking of fruit as real food, and even as a meal unto itself.
Tropical Fruits
As a species, humans originated in a warm climate and eventually spread throughout the “tropical belt,” the warm zone that extends through most of the 1000 mile range above and below the equator. This is the environment where tropical fruits abound. Humans are anatomically and physiologically adapted to the food of the tropics, predominantly fruit, as are almost all the tropical creatures.
In Central America all mammals with the exception of the river otter and the jaguar are known to eat fruit, as are most of the birds, many of the amphibians, and quite a few of the reptiles. Regardless, tropical fruits remain our natural foods, the only cuisine for which we are perfectly designed.
Sugar
If Candida, diabetes and cancer was not caused by eating fruit, why would you believe that avoiding fruit would correct them? Condemning fruit has come into vogue in many circles of late. Is there any truth to the allegations about the supposed evils of fruit?
Fruit and Blood Sugar
It is almost impossible to get too much sugar from the consumption of fresh fruit. Eating fruit is not the cause of blood sugar problems... it’s just not that simple. Eating a diet of mostly fruit, including generous amounts of fresh sweet fruit, does not create high blood sugar... not when you are eating a lowfat diet, that is. When the system is not gummed up with excess fat, the sugar from even “high-glycemic” fruit moves easily in and then out of the blood.
Glycemic Index and Glycemic Load
The glycemic index ranks carbohydrate foods based on how quickly their sugars enter the blood. All fruits fall into the low or medium categories on glycemic load/glycemic index charts (with the exception of watermelon, whose glycemic index ranks barely high). It is best to eat fruit fresh, as drying and dehydrating concentrate fruit sugars to an unnatural level that the body is not designed to handle.
It is also important to eat fruit whole, not juiced, as the fiber in fruit slows sugar absorption to its natural speed. In all eases and with all foods, whole, fresh, ripe, raw, and unprocessed is the way to go. The speed at which sugar enters the blood is not really the most important factor. When fruits are eaten whole, with their fiber intact, as part of a low-fat diet, their sugars do indeed enter the bloodstream relatively quickly. But then they also exit just as quickly, making them the ideal food, one that provides the perfect fuel for human consumption.
