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Nutrition

Did you know that in our not so distant past - like 100 years ago - a meal was served with a combination of sour foods included to aid the digestion, things we no longer even think of.

I try and eat a couple of pickled ginger slices at the very least and some sour yogurt or juice must be helpful, it's all to aid the digestion.

6000 years ago we ate as a pack, we shared in the cultivation and hunt. Now I work at a desk, in front of a computer, and drive to and from places. I had a massive stroke last year, so exercise more; is my new creed. I was extremely lucky. Lost the ability to read, speak and move. Within a year I was back to 100%.

3000 BC NZ - give me a breakfast and a massage to aid digestion - brilliant.

1000 years ago in New Zealand massive eagles soared and ate Moas. We ducked, and gave chase. Over in Europe some of my ancestors toiled away on farms, work we can't really imagine. Life as we know it has certainly changed - are we better off for our sedentary lives?

20 minutes of exercise in the fresh air is the bear minimum now. Park the car two blocks further away, you will save on inner city parking costs and you will have to walk a tad further twice a day. Take a walk at lunch time and just simply stay moving for 20 minutes in the fresh air - at the very lease you will absorb some vitamin D and stretch your muscles out of the office chair stance. It simply must be done.

Breakfast:

Start your day with protein and meat with veggies and all the nutrients they provide. Whip up an omelet or scrambled eggs with chopped thyme - a herb that has heaps of Calcium, Iron and Lysine in it, and fresh spinach, tomatoes, peppers or any favourite vibrant-colored veggie.

For an iron boost, use spices: Thyme, parsley, spearmint, marjoram. Meat: whale and everything else - if it moves - kill it and roast it with the above spices.

Cocoa has iron and calcium in it, that's chocolate to you. Go grab a cup.

For an antioxidant - you can not go past sprinkling cinnamon on everything, sweet or savoury. Try it. Got a hang over - I expect to see you with a cocoa in one hand and cinnamon raisin bread with honey fresh out of the toaster.

For a calcium boost, make oatmeal with fat-free milk instead of water. For extra fibre and nutrients, mix in some raisins, dried cranberries, cherries or blueberries, too.

When you make pancakes, (waffles and muffins), sneak in some whole grains by replacing one-half of the white flour with whole wheat flour. Grains give you fibre and important minerals such as iron, magnesium and selenium. You will hardly taste any difference - now sprinkle lemon and sugar on and relax - you've done your part!

* Team your breakfast with a glass of 100% orange juice to up your intake of vitamin C, folate and potassium.

Lunch:

Look to satisfy your Calcium, Iron and fibre requirements. Eat red meat with iron rich vegetables. Vitamin C in an orange or tomato also will help. Grated cheese with some fresh parsley and thyme, with a side of tabouli for fibre?

Almost sounds like a Souvlaki would be perfect?

Grab twenty minutes of stroll time and take in the neighbourhood, count how many times you get whistled at each day and try and obtain a higher score by walking a different route.

Make sure your pedometer is working, I do around 8000 steps a day, what's your score?

Dinner:

Combine a rich source of iron, for instance, a stir fry with lean red meat and vegetables rich in iron is an tasty and excellent iron rich meal made with foods rich in iron.

Apparently the trick is to eat before 7pm, and no wheat or grains after 6pm - good luck with that. Don't forget to add your sour tasting items, to get your digestive track organised and fibre to make you feel full.

Multivitamin pills

Don't expect a multivitamin to be a miracle pill. Your daily diet should be the main source of your nutrients, including vitamins and minerals. Be sure to eat a wholesome diet of plenty of fruits, vegetables, legumes, whole grains, lean proteins, low-fat dairy products, and good fats (such as those found in olive oil, nuts, and cold-water fish like salmon and tuna).

Protecting Your Bones: Vitamin D with Calcium, folate and iron, don't forget Vitamin K

"FOOD is more powerful than any prescription weight loss pills, because the FOOD that you eat can either make you THIN or FAT. You don't get fat because of a lack of exercising, that's a myth. You get fat because you don't eat the right foods at the right intervals each day.

Also, the pattern that you choose to eat your meals each day is more powerful than any prescription weight loss pills. This is true because your body is like an "engine" and it only needs certain foods at certain intervals each day, and if you don't eat the right foods at the right times then it won't burn those calories -- and you'll wind up storing those calories as fat tissue. (Hint: You need to eat more than 3 times per day to lose weight, but we'll show you the details later)".

Your kidding - until we get more information from our viewers we found the above fairly interesting perspective at: http://fatloss4idiots.com/

Iron and exercise

Most breakfast cereals, whole grain breads and legumes are rich in iron. Unfortunately this is not the type of iron easily absorbed by the body. To increase absorption of iron into the body, one of the methods often seen is to increase intake of Vitamin C. (orange juice or other fruit). Buy juice fortified with Folate and Vitamins.

Iron YOU Need Iron 18 (mg)

Sort out what you get and where you can find it on this fantastic nutritional website - free info with thanks to the Americans!
Create your own free log in.

Some foods in this group are high in fat, cholesterol, or both, so read the food package labels. Be sure to choose lean, lower fat, lower cholesterol foods most often.

# Shellfish like shrimp, clams, mussels, oysters
# Lean meats (especially beef)
# Liver and other organ meats (but these are high in cholesterol)
# Turkey dark meat (remove the skin to reduce fat)
# Sardines (but these are high in salt)
# Leafy greens, such as spinach, broccoli, kale, turnip greens, collards
# Cooked dry beans (such as kidney and pinto beans), lima beans and green peas, black-eyed peas, pinto beans, canned baked beans, and lentils
# Fortified, enriched and whole grain breads, pasta, rice, and breakfast cereals

The ability of the body to absorb and utilize iron from different foods varies. The iron in meat, poultry, and fish is absorbed and utilized more readily than iron in other foods. The presence of these animal products in a meal increases the availability of iron from other foods. The presence of vitamin C (ascorbic acid) in a meal also increases iron absorption. If you choose to avoid all or most animal products, be sure to get enough iron from other sources.

To some extent, the body can increase or decrease iron absorption according to need. The body absorbs iron more efficiently when iron stores are low and during growth spurts or pregnancy. The most common indication of poor iron status is iron deficiency anaemia, a condition in which the size and number of red blood cells are reduced. This condition may result from inadequate intake of iron or from blood loss.

Calcium Need Calcium 1000 (mg)

Calcium, a mineral, is used for building bones and teeth and in maintaining bone strength. Calcium is also used in muscle contraction, blood clotting, and maintenance of cell membranes.

Some sources of calcium are listed below. Be sure to choose low-fat or fat-free products most often.

# Milk (including lactose-free and lactose-reduced milk)
# Yogurt
# Natural cheeses such as Romano, ricotta mozzarella, cheddar, swiss, and parmesan
# Soy-based beverages with added calcium
# Ready-to-eat cereal with added calcium
# Canned fish with soft bones such as salmon, sardines (but these are high in salt)
# Dark-green leafy vegetables such as collards, turnip greens, kale, mustard greens, and pak-choi; broccoli
# Tortillas made from lime-processed corn (read the labels)

Calcium absorption depends on the calcium needs of the body, the foods eaten, and the amount of calcium in the foods eaten. Vitamin D, which can be obtained from the diet or from exposure to sunlight, increases calcium absorption. Calcium absorption tends to decrease with increased age for both men and women. It is important to build up calcium in the bones when young, and through adolescence. Later in life, loss of calcium from bone increases the risk of osteoporosis and bone fractures.

Some people need a vitamin-mineral supplement to meet specific nutrient needs. If you choose to avoid all or most milk products, be sure to get enough calcium from other sources. People who seldom eat milk products or other rich sources of calcium may meet their calcium requirement with a calcium supplement.

Folic Acid Need Folate 400 (mcg DFE) (mcg Dietary Folate Equivalents)

Folate, a B vitamin, aids in forming red blood cells and in building genetic material in every cell of the body. Sources of folate include:

# Cooked dry beans and peas, peanuts
# Oranges, orange juice
# Dark-green leafy vegetables like spinach and mustard greens, romaine lettuce
# Enriched and whole-grain breads and bread products, fortified ready-to-eat cereals

Folate has been found to help prevent birth defects when eaten in high enough amounts before conception and during early pregnancy (a time when many women do not yet know they are pregnant). All women of child-bearing age should make sure they have enough folate in their diets.

Vitamin D Need 20 minutes of sunlight

- time to quietly unwind but not burn time! 20 minutes Every day.

Vitamin B12 Need Vitamin B-12 2.4 (mcg)

Vitamin B-12 aids in forming red blood cells and in building genetic material. Vitamin B-12 also helps in the functioning of the nervous system and in metabolising protein and fat in the body. Vitamin B-12 is naturally found only in animal products. Small amounts of vitamin B-12 may be produced by bacteria in the small intestine and then absorbed into the body. If you choose to avoid all or most animal products, be sure to get enough vitamin B-12 from fortified foods or supplements. Also, people over 50 years of age may have lower absorption of vitamin B-12 and need to take a supplement. Good sources of vitamin B-12 are:

# Lean meat, poultry and fish
# Eggs
# Milk and milk products
# Fortified breakfast cereal

Dietary Fibre 25 (gm)

Dietary fibre is the term used for a mixture of plant materials that are resistant to digestion (breakdown) by humans.

Types of fibre include cellulose and pectin. Fibre consists of isolated, non digestible carbohydrates that are beneficial.

For example, eating plenty of fibre-containing foods promotes proper bowel function by providing bulk for stool formation, which hastens its passage through the colon.

Along with improving laxation, dietary fibre can also help to satisfy appetite by creating a full feeling. Fibre is found only in plant foods.

Dietary fibre is found in whole-grain products such as whole-wheat bread and oatmeal, fruits, vegetables, and dry beans and peas. Juices contain little or no fibre, so choose whole or cut-up fruits and vegetables, rather than juices, most often.

Eating a variety of whole grains, fruits, and vegetables that contain fibre can reduce symptoms of chronic constipation, diverticular disease, and haemorrhoids.

Also, dietary fibre may lower the risk for coronary heart disease and assist in maintaining normal blood glucose levels. Some of the health benefits associated with a high-fibre diet may come from other components present in these foods, not just from fibre itself. For this reason, fibre is best obtained from foods rather than supplements. Good sources of fibre are:

# Ready-to-Eat Bran Cereal
# Dry peas and beans
# Fresh fruits and vegetables
# Whole-wheat breads

Recap: Daily dose recommended

Nutrient Your Intake Recommendation or Acceptable Range Sort out what you get and where you can find it on this fantastic nutritional website - free info with thanks to the Americans!
Create your own free log in.

Food Energy/Total Calories (kcals) 2275
Protein (gm) 46
Carbohydrate (gm) 130
Total Fibre (gm) 25
Total Fat
(gm) 10.7 - 18.7
Saturated Fat (gm) < 5.4
Monounsaturated Fat (gm) 0 (yearh right then)
Polyunsaturated Fat 0 (gm) SURPRISE
Linoleic (omega 6) (gm) 12
Alpha Linolenic (omega 3) (gm) 1.1
Cholesterol (mg) < 300
Vitamin A (mcg RAE) 700
Vitamin C (mg) 75
Vitamin E (mg a-TE) 15
Thiamin (mg) 1.1
Riboflavin (mg) 1.1
Niacin (mg) 14
Folate (mcg, DFE) 400
Vitamin B6 (mg) 1.3
Vitamin B12 (mcg) 2.4
Calcium (mg) 1000
Phosphorus (mg) 700
Magnesium (mg) 320
Iron (mg) 18
Zinc (mg) 8
Selenium (mcg) 55
Potassium (mg) 4700
Sodium (mg) 1500 - 2300

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Phone +64 2111 4 22 88
email: karen@hint.co.nz

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