Diet and Nutrition
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What Diet is For Me - L
LEARN stands for Lifestyle, Exercise, Attitudes, Relationships, and Nutrition. The LEARN diet recommends 55% to 60% energy from carbohydrate and less than 10% energy from saturated fat.
The LEARN diet is classified as a low-fat diet along with the Ornish diet. A comparison of Atkins diet, Zone diet, Ornish diet, and LEARN diet in premenopausal women found that after 12 months the Atkins diet participants lost the most weight (–4.7 kg) with no significant differences among the other three diets (Zone, –1.6 kg; LEARN, –2.6 kg; Ornish, –2.2 kg). Other randomized controlled trials have found a similar effect from the LEARN diet and lifestyle program versus structured aerobic exercise and benefit from adding the LEARN to sibutramine pharmacologic therapy.
Brownell, Kelly (2004). The Learn Program for Weight Management, 10th edition, Dallas, TX: American Health Publishing Company
The living food diet is one of were you eat food that is uncooked, or warmed to less than room temperature, to be considered a rawist you need to eat between 60 to 80 percent of your daily food Raw.
Raw foodism is a lifestyle promoting the consumption of un-cooked, un-processed, and often organic foods as a large percentage of the diet. If 60-100% of a person's total food consumption is raw food, he/she is considered a raw foodist or living foodist. Raw foodists typically believe that the greater the percentage of raw food in the diet, the greater the health benefits. Raw foodism or a raw food diet is usually equated with raw veganism in which only raw plant foods are eaten, but other raw foodists emphasize raw meat and other raw animal products. Depending on the type of lifestyle and results desired, raw food diets may include a selection of raw fruits, vegetables, nuts, seeds (including sprouted whole grains such as gaba rice), eggs, fish (such as sashimi), meat (such as carpaccio), and non-pasteurized/non-homogenized dairy products (such as raw milk, raw cheese and raw yogurt). Raw foodists can be divided between those that advocate raw vegetarianism or raw veganism, those that advocate a raw omnivorous diet, and those that advocate a diet of only raw animal foods (carnivorous).
Adherents of raw foodism believe that consumption of uncooked foods encourages weight loss and prevents and/or heals many forms of sickness and chronic diseases. Some medical studies have indicated that different forms of raw food diets may lead to various health problems, while other studies have shown positive health outcomes with such diets.
Many foods in raw food diets are simple to prepare, such as fruits, salads, meat, and dairy. Other foods can require considerable advanced planning to prepare for eating. Rice and some other grains, for example, require sprouting or overnight soaking to become digestible. Many raw foodists believe it is best to soak nuts before eating them, in order to activate their enzymes, and deactivate enzyme inhibitors.
Preparation of gourmet raw food recipes usually call for a blender, food processor, juicer, and dehydrator. Depending on the recipe, some food (such as crackers, breads and cookies) may need to be dehydrated. These processes, which produce foods with the taste and texture of cooked food, are lengthy. Some raw foodists dispense with these foods, feeling that there is no need to emulate the other non-raw diets.
Freezing food is acceptable, even though freezing lowers enzyme activity. This view is only held by some raw-foodists, with many raw-foodists actually viewing freezing as harmful, though not as unhealthy as cooking.
As the consumption of raw foods gains popularity, some unsafe foods have re-entered the diets of humans. The following should be consumed with caution:
- Buckwheat greens are toxic when raw, particularly if juiced or eaten in large quantities by fair skinned individuals. The chemical component fagopyrin is known to cause severe photosensitivity and other dermatological complaints.
- Kidney beans, including sprouts, are toxic when raw, due to the chemical phytohaemagglutinin.
- Potatoes: a member of the nightshade family, can produce the toxic alkaloid solanine. The flesh of the potato just beneath the skins is usually green if solanine is present, but one may be present without the other. Solanine can be removed by peeling the potatoes.
- Alfalfa sprouts contain the toxin Canavanine.
- Some types of raw Cassava or Cassava flour can be toxic.
- Raw eggs contain Avidin, a Vitamin B6 inhibitor, which can cause “egg white injury”.
- Raw seeds of the genus Lathyrus (peas), can cause Lathyrism.
- Raw Brassica species can contain Glucosinolate.
- Apricot kernels contain Amygdalin, which contains the toxin cyanide.
- Raw parsnips contain Furanocoumarin.
- Raw foods may contain harmful bacteria, fungi or parasites, which may cause foodborne illnesses.
Hobbs SH (Jul 2005). "Attitudes, practices, and beliefs of individuals consuming a raw foods diet". Explore (NY) 1 (4): 272–7
The low Carbon diet is becoming ever more popular it is about taking action to help towards saving the planet from the human machine, were we fly our foods all around the world instead of selling locally.
You can make a difference by asking your supermarket to provide local food the more demand the more they will sell because ultimately all they want is profit so the machine can keep turning. You are herein green this and green that everywhere how much is genuine and how much is a sales pitch and a excuse for higher charges we are not in a position to judge. However by using the tips on this website to improve your personal fitness and make informed choices about were your food comes from you can make a difference to your health and as a byproduct help the environment.
There is more to it as to just how far the food has traveled it is about what the animals are fed on and how far there feed has traveled once you put the work in to find out what is your healthy low carbon diet plans then it will become easier and if we all do it we may stop the madness of flying food all around the world when we can prod use it at home.
Low-carbohydrate diets or low-carb diets are dietary programs that restrict carbohydrate consumption usually for weight control or for the treatment of obesity. Foods high in digestible carbohydrates (e.g. breads, pasta) are limited or replaced with foods containing a higher percentage of proteins and fats (e.g. meats, soy products) and often other foods low in carbohydrates (e.g. green leafy vegetables).
The American Academy of Family Physicians provides the following definition of low-carbohydrate diets.
- Low-carbohydrate diets restrict caloric intake by reducing the consumption of carbohydrates to 20 to 60 g per day (typically less than 20 percent of the daily caloric intake). The consumption of protein and fat is increased to compensate for part of the calories that formerly came from carbohydrates.
This definition is typical of most sources although no universally recognized definition has been established. Such diets are generally ketogenic (i.e. they restrict carbohydrate intake sufficiently to cause ketosis) for example, the induction phase of the Atkins diet. Some sources, though, consider less restrictive variants to be low-carbohydrate as well.
According to the USDA, a low-fat diet – as the name implies – is a diet that consists of little fat, especially saturated fat and cholesterol, which can lead to increased blood cholesterol levels and heart disease risk. It is imperative to know that some dietary fat is needed for good health though: fats supply energy and essential fatty acids, in addition to further enhancing the absorption of some fat-soluble vitamins like A, D, E, and K.
However, in recent years the exact health benefits of a low-fat diet have been debated. A 2006 study published by the Journal of the American Medical Association argued that a low-fat diet did not reduce the incidence of breast cancer. However, this study was criticized by several epidemiologists for its lack of validity. Recently, the Nurses' Health Study from the Harvard School of Public Health reported from a Dietary Approaches to Stop Hypertension (DASH), and found that a diet "with high intake of fruits, vegetables, and whole grains, moderate intake of legumes, nuts, and low-fat dairy products, and low intake of red and processed meats and sodium, was significantly associated with lower risk of coronary heart disease and stroke in women." A 2002 Cochrane Review found low-fat diets to be no more effective than other weight loss diets in achieving lasting weight loss
A low sodium diet is a diet that includes no more than 2,000 to 3,000 milligrams (mg) of sodium per day. (As an example 1 teaspoon of salt = approx. 2,300 mg sodium.) People who follow a vigorous or moderate exercise schedule are usually advised to limit their sodium intake to 3,000 mg per day and those with moderate to severe heart failure are usually advised to limit their sodium intake to 2,000 mg per day.
The human requirement for sodium in the diet is about 500 mg per day, which is typically less than one-tenth as much as many diets "seasoned to taste". For certain people with salt-sensitive blood pressure, this extra intake may cause a negative effect on health.
The food below are naturally low in sodium:
Seasonings: Black, cayenne, or lemon pepper, mustard, chili or hot sauce
Herbs: Dried or fresh garlic, garlic/onion powder (no salt), dill, parsley, rosemary, basil, cinnamon, cloves, paprika, oregano, ginger, vinegar, cumin, nutmeg
Fresh fruits and vegetables (celery, carrots, beets, spinach)
Dried beans, peas, rice, lentils
Macaroni, pasta, noodles, rice, barley (cooked in unsalted water)
Honey, sugar
Unsalted butter
Unsalted dry curd cottage cheese
Fresh beef, pork, lamb, fish, shrimp, egg
Skim milk, yogurt
Hot cereals
Club soda, coffee, seltzer water, soy milk, tea.
Reading: Low Salt Diet
A low-protein diet is a diet in which people reduce their intake of protein. A low-protein diet is often prescribed to people with kidney or liver disease.
A low-protein diet would include foods such as vegetables, starches such as bread, cereals, and pasta. For even less protein the best food would be fruits, fats and sugars. Foods to avoid would be any animal byproduct such as meats, eggs, fish, poultry, milk, yogurt, cheese, and even peanut butter.
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