Tag Archives: Carbohydrate

The Appropriation cycle (12pm-8pm ). This is when we should eat the majority of our heavy concentrated foods.

Now your body has the energy required to preformed the vital functions concerning the food you eat. INGEST (EAT)  – DIGEST (BREAK DOWN). This is when we should eat the majority of our HEAVY CONCENTRATED FOODS.

Lunch and dinner fall into this cycle.

This is the time when the body is most efficient at digesting and dealing with foods. It’s also the time when we are burning them up the fastest because we’re at our most active. As long as we are eating according the dictates of our appetite, we should be merrily refuelling and burning, refuelling and burning in a fairly steady and comfortable way, which makes for a really comfortable feeling in the body.Eating when one is truly hungry can take a bit of getting used to, but is far more enjoyable than eating just because the clock dictates it’s lunchtime. And it makes so much sense! 

Lunch is the best convenient to have starch meals at lunch as opposed to protein, Do so – Do not make this difficult.

Just make sure you plan your meals using the BASIC PRINCIPLES OF COMBING HEAVIER CONCENTRATED FOOD (protein or starch) with lighter foods, vegetable and /or salad).

Here are the food combining basics:

  • Starches + Veggies = OK
  • Proteins + Veggies = OK
  • Proteins + Starches = No No
  • Plant Proteins + Plant Proteins = OK
  • Animal Proteins + Animal Proteins = No No
  • Starches + Starches = OK
  • Fats + Proteins (animal or plant) = No No (or pair moderately)
  • Fats + Carbohydrates = OK
  • Fats + Starches = OK
  • Fruits are best eaten on an empty stomach
  • Fruit + Raw greens = OK (except melons)

When you “mis-combine” (mix incompatible food groups together at the same meal), two things happen: first, the food does not digest properly and ends up rotting and putrefying in your stomach, and second, because the food isn’t being absorbed properly, you don’t get the nutritional value you need from it.

When you mis-combine your meals by mixing animal protein with, say, carbohydrates high in starch (Maxi Carbs), your stomach begins pouring in both alkaline and acid, and unfortunately they neutralize each other. It’s a stalemate, and since the stomach maintains a 104 degree temperature, what you end up with is sort of an “oven” where the undigested meat and starch begins to ferment, rot and putrefy, causing the undesirable symptoms of gas, flatulence, headaches, bloat, sleepiness, diarrhea, constipation, etc. We’re talking about a real mess, and if it continues over the years, undigested food will begin to pile up and ultimately clog your colon and intestinal tract (your life lines to health).

 

WE ALL MUST BECOME MORE ACCEPTING OF THE FACT THAT…..WE DO NOT HAVE TO EAT MEAT AT EVERY MEAL……..WORK WITH THE PROGRAM AND THE PROGRAM WILL WORK FOR YOU.

 

Don’t Be A Lazy Vegetarian

Indian curry is real good.
Indian curry is real good. (Photo credit: Wikipedia)

It seems like the diet for so many vegetarians is filled with noodles, desserts, and processed junk from everywhere you can think of. For a person to feel life in their body they have to add life to their body in someway or else.

Selecting the Improper carbohydrate supply for your body creates a high probability of obesity and other health issues. You or someone you know has been there. After a long day at work and the last thing on your mind is to set a moment aside to prepare a healthy, nutritionally balanced vegetarian dish. So you may of opted for a pizza from a local resturant that serves your favorite pizza on wheat crust with maybe even soy cheese too.

But there’s only one problem. Sure your dinner choices are taken care of plus you have your vegetarian pizza with a tiny amount of sprinkled vegetables on it too. However you still have no real nutritional benefit added to your body. Dough, sauce and a hint of over cooked veggies are well under what your body needs to truly thrive most effectively!

It’s not good in the long run to choose a refined or enr carbohydrate iched (the junk stuff) over the opposite which is 100% beneficial carbohydrates that a solid, well-balanced vegetarian diet offers without any guess work. Eating for taste alone defeats the purpose of your decision to live a vegetarian lifestyle. A balanced vegetarian diet ideal for optimal health. Eating refined carbohydrates presents several potential risks to your well being.

Over-ingestion of processed carbohydrates and all kinds of sugar can result in extra insulin in the bloodstream, not a good thing at all. In the presence of too much insulin, glucose, the blood sugar, is converted to triglycerides and stored in the fat cells of the body causing the body to stop burning but instead to store fat. Unless you’re looking to gain unhealthy weight, not an amazing idea for the health of your body.

According to a medical analysis, eating refined grains could also raise your risk of acquiring stomach cancer. In addition, refined sugars and carbohydrates have been suggested as a factor in contributing to increased gallbladder disease, according to a recent study. The research showed a direct link between the amount of sugars eaten and the incidence of gallbladder disease. Another study looked at the role carbohydrates play in the incidence of heart disease. The researchers noted that as carbohydrate consumption increased, so did the level of triglycerides in the blood of the participants.

People can’t live off of sugars alone. Most people don’t know it but there is a such thing as healthy cholesterol. There has to be a stability in the diet for the most exceptional results. Diets low in fat and high in carbohydrates not only dramatically raised triglyceride levels but significantly reduced levels of HDL, the “good” cholesterol.

Another contributing factor to an out of whack vegetarian diet is, refined white sugars. These high processed sugars are known to increase the rate at which your body EXCRETES calcium, which is directly connected to your skeletal health. The bottom line is, as your sugary and refined carbohydrate intake increases, your bone solidity diminishes.

A good vegetarian meal can take all of 30 minutes to prepare and we’re talking about a very healthy meal too! All it takes to eat better is to Plan to do so. You will certainly need a grocery list and an idea of what you want to eat throughout the week but also decide how often you want to eat your homemade meals. Don’t be lazy! Take care of your body and take the time to put together a nutritious, delicious vegetarian meal. Your mind, body and spirit will thank you for putting in extra work it in the long run.

 

 

Vitamin B5 (Pantothenic Acid) :Health Benefits of Pantothenic Acid. Food Sources of Pantothenic Acid

Pantothenic acid or Vitamin B5 is a water soluble vitamin and it comes under the category of essential nutrients. This B vitamin is also called Pantothenate. It’s a B complex vitamin which performs many important roles for health especially in the oxidation of fats and carbohydrates. Just like other B vitamins Pantothenic acid or Vitamin B5 helps body to convert foods to produce energy. Not only it synthesizes carbohydrates, fats and proteins, it also synthesizes with a small sulphur containing molecule to create coenzyme A. Coenzyme A or CoA is required for variety of chemical reactions.

Pantothenic acid or Vitamin B5 is important for the production of red blood cells and also for the production of healthy fats in the cells. It promotes the health of adrenal glands thus improves body’s response to stress. This is why Pantothenic acid is often referred as anti-stress vitamin. Vitamin B5 is also good for the skin and hair. It is required for the treatment of alopecia. Because of its skin benefits it is used for the treatment of acne and studies suggest Pantothenic acid can heal the wounds faster. Although, more researches need to be done on this area, but combination of Vitamin B5 and Vitamin C can be very helpful to heal the wounds faster. Initial studies suggest that Pantothenic acid may help in the prevention and treatment of arthritis such as rheumatoid arthritis (RA) and Osteoarthritis. Lower levels of Pantothenic acid or Vitamin B5 in the blood can lead to arthritis.

One of the crucial health benefits of Pantothenic acid or Vitamin B5 is that this vitamin helps to reduce triglycerides levels in the blood. It is also helpful in lowering the levels of bad cholesterol or LDL and raising the levels of good cholesterol or HDL. Pantothenic acid is good for the patients of diabetes as well. In addition, Pantothenic acid is helpful in the treatment of various liver conditions. It has been used in many diseases and conditions such as asthma, attention deficit-hyperactivity disorder (ADHD), autism, cataracts, colitis, convulsions, cystitis and burning foot syndrome. It is also used in the treatment and prevention of  stress and anxiety, dizziness, streptomycin neurotoxicity, insomnia, low blood pressure, low blood sugar, diabetic nerve pain, Parkinson’s disease, PMS and chronic fatigue syndrome.

Pantothenic acid or Vitamin B5 is important for the fats production and then convert fats into usable energy. Pantothenic acid helps to change the structure and functions of proteins. Our body sometimes needs these changes of cell proteins. Vitamin B5 helps body in these chemicals reactions and thus regulates the important body functions.

Nutrient - Daily Amount Needed : 

5 mg for adults and 6 – 7 mg for women who are pregnant or lactating.

Children need 2 – 4 mg of pantothenic acid per day.

Fruit Sources: ( Avocado,  Black Currants,  Breadfruit,  Cantaloupe, Cherimoya,  Dates,  Gooseberries,  Grapefruit, Guava, Pomegranate,  Raspberries,  Starfruit,  Watermelon)

Vegetable Sources : (Broccoli,  Brussels Sprouts,  Butternut Squash, Cabbage, Carrot, Cauliflower,  Corn,  French Beans,  Mushrooms, Okra, Parsnip, Potatoes,  Pumpkin,  Spirulina, Spinach, Spaghetti Squash,  Squash – summer,  Squash – winter,  Sweet Potato)

Nut/Grain Sources: (Buckwheat,  Chestnuts,  Oats, Peanut,  Rye, Sunflower Seeds,  Walnut, Wheat – Durum,  Wheat – Hard Red, Wheat – Hard White)

Legume Sources: (Adzuki Beans, Black Eye Peas,  Edamame,  Lima Beans,  Mung Beans,  Soy Beans,  Split Peas)

Benefits of Pantothenic Acid

  • Pantothenic acid is used to treat respiratory disorders and heart problems.
  • It helps prevent early aging and promotes physical growth.
  • It helps lower the symptoms of diabetes, skin disorders, osteoarthritis, etc.
  • It is used to treat asthma and allergies. It helps alleviate the symptoms of asthma and allergy.
  • It works great for hair loss. It also offers smooth and glowing skin.
  • Vitamin B5 helps to strengthen your immune system. It thus lowers the chances of having various types of infections.
  • It also helps lower the symptoms of psychological stress and anxiety. It triggers the production of steroids, neurotransmitter in brain.
  • Pantothenic acid being an antioxidant vitamin, helps prevent various types of diseases and disorders. It ensures good health and it is required for proper functioning of each body part. It helps extract vital nutrients like fat, carbohydrates and proteins from the food ingested.
Pantothenic Acid DeficiencyBurning foot syndrome is one of the significant symptoms of pantothenic acid deficiency. Such vitamin deficiency usually exhibits symptoms like lack of feeling and intense pain in feet. Increased fatigue, insomnia and anemia can be experienced due to vitamin B5 deficiency. The deficiency may lead to vomiting, contraction of muscles and abnormal skin developments. Elderly people, pregnant women, people who follow wrong diet, athletes with increased nutritional requirements, people with chronic illnesses and people leading a stressful life may experience pantothenic acid deficiency.

Fruits and Vegetables: List Of Low Carbohydrates and Calories of your Favorite Fruits and Vegetable.

Fruits and vegetables are always good when included in a diet. Whether you believe in vegetarianism or not, make sure that you include some of these low carb vegetables and fruit in your daily diet. Stay fit and healthy.

Vegetables are part of a healthy diet but not all vegetables are equal. Some

contain significantly more calories and carbs than others do.

Choose your vegetables wisely. If you are able to afford them, please choose organic foods whenever possible

Unless otherwise stated, the vegetable food counts (carbohydrates and calories) are for average size portions of 3½ ounces, which is 100g.

Where the vegetables are listed as boiled or baked, this means plain boiled or baked with nothing yet added such as butter or oil. Unless otherwise stated, the food counts are for fresh (not canned) vegetables.

Low carbohydrate vegetables are non-starchy and low in carbs. A low carb vegetable diet is the perfect way to stay lean and fit, as these vegetables have all the necessary fiber, minerals and vitamins required by the body. Though the exact carb count depends on the serving size, these low carb vegetables should be a daily part of your diet, no matter what the quantity. Let us list a few low carb vegetables and fruits. When looking at some of the carb counts, know that fiber is not counted as carbohydrates.

Low Carb Vegetables

An average vegetable portion of 100g equals 3½ ounces Calories per portion stated Carbohydrates per portion stated
Aubergine (eggplant), raw, 100g 15 2.2
Alfalfa sprouts, raw, 100g 24 0.4
Artichoke-Jerusalem, boiled, 100g 41 10.6
Asparagus, boiled, 100g 22 4
Asparagus, canned, drained, 100g 19 3
Bamboo shoots, canned, 100g 11 0.7
Beansprouts mung, raw, 100g 31 4
Beetroot, raw, 100g 36 4.6
Beetroot, boiled, 100g 46 9.5
Beetroot, pickled, drained, 100g 28 5.6
Broccoli, green, boiled, 100g 24 1.3
Broccoli, green, raw, 100g 33 1.8
Broccoli, purple, boiled, 100g 19 1.3
Broccoli, purple, raw, 100g 35 2.6
BrusselsSprouts, boiled, 100g 35 3.1
Cabbage spring, boiled, 100g 7 0.6
Cabbage Chinese, raw, 100g 12 1.4
Cabbage red, raw, 100g 21 3.7
CabbageSavoy, raw, 100g 27 3.9
Cabbage, white, raw, 100g 27 5
Capsicum Pepper, green, raw 100g 15 2.6
Capsicum Pepper, red, raw 100g 32 6.4
Carrots, old, boiled, 100g 24 4.9
Carrots, young, raw, 100g 30 6
Cassava chips, 100g 354 92
Cassava, steamed, 100g 142 37
Cauliflower, boiled, 100g 28 2.3
Celeriac, raw, 100g 18 2.3
Celery, raw, 100g 7 0.9
Corn, baby sweetcorn, boiled, 100g 24 2.7
Corn kernels, canned, 100g 123 27
Corn kernels, raw 100g 93 17
Corn-on-cob, boiled, plain, 100g 66 11.6
Courgette (Zucchini), raw, 100g 18 1.8
Curly Kale, raw, 100g 35 1.4
Cucumber, unpeeled, raw 100g 10 1.5
Chicory, raw, 100g 14 1
Eggplant (aubergine), raw, 100g 15 2.2
Endive (Escarole), 100g 11 2.8
Fennel, raw, 100g 12 1.8
Garlic, fresh, raw, 100g 98 16
Leeks, raw, 100g 22 2.9
Lettuce leaf, butterhead, raw, 100 12 1.2
Lettuce, cos, romaine, raw, 100g 16 1.7
Lettuce, Iceberg, raw, 100g 13 1.9
Marrow, boiled, 100g 9 1.6
Mushrooms, common, raw, 100g 22 3.4
Potatoes, new, boiled, 100g 75 18
Potatoes, old, raw, 100g 86 20
Okra, raw, 100g 31 3
Onions, raw, 100g 64 7.9
Parsnip, raw, 100g 64 12.5
Peas, frozen, raw, 100g 66 9.3
Peas, fresh, raw, 100g 83 11.3
Pumpkin, raw, 100g 13 2.2
Radish, red, raw, 100g 12 2
Spinach, raw, 100g 25 1.6
Squash, butternut, baked, 100g 32 7.4
Squash spaghetti, baked, 100g 75 18
Zucchini (Courgette), raw, 100g 18 1.8
Sweet potato, baked, 100g 115 28
Tomatoes, canned, & liquid, 100g 16 3
Tomatoes cherry, raw, 100g 18 3
Tomatoes, ordinary, raw, 100g 17 3
Water chestnuts, canned, 100g 28 7
Watercress, raw, 100g 22 0.4
Yam, baked, 100g 153 37.5
Zucchini (Courgette), raw, 100g 18 1.8

Apart from these low carb diet vegetables, the following vegetables are also very fiber and mineral rich, without carrying a lot of carbohydrates.

  • Collards
  • Mustard Greens
  • Herbs like parsley, cilantro, basil, rosemary and thyme
  • Sea vegetables like nori
  • Okra
  • Avocados
  • Green beans and wax beans
  • Scallions or green onions
  • Tomatoes
  • Artichokes
  • Carrots
  • Turnip
  • Fresh ginger and garlic

Fruits are part of a healthy diet. However, some fruits contain significantly more carbs than others do.   If you are following a low carbohydrate diet and want to include fruits, choose the best low carbs fruits. Additionally, if you want to maximize the health benefits and help our planet, eat organically grown low carb fruits whenever possible.

It’s best to avoid sweetened, canned, or dried fruit. Most dried fruit has sugar added during processing.

Dried fruits are not part of a weight loss diet. Even berries such as blueberries and cranberries have added sugar when bought as dried.

The calories in fruit count are then approximately the same as dried raisins. If you shop around, it is possible to buy sugar-free dried fruit.  This chart gives the number of calories and carbohydrates in fresh fruit.

Fruits, whole grains, oatmeal and vegetables contain complex carbohydrates. If you want to reduce or maintain your weight, a low carb diet can definitely help you. The diet may help solve all weight related problems like heart disease and diabetes. Lots of fresh, organic fruits and vegetables should be included in the diet as they supply the necessary nutrients to your body. Deficiency of nutrients can lead to various health complications and fatigue, which can affect your work and health. Low carb foods having a low glycemic index help protect your heart from damage due to fats. Dietitians usually recommend low carb diet to diabetics.

Low Carb Fruits

Per single fruit or the portion stated Calories per fruit or the portion stated Carbohydrates per fruit or the portion stated
Apple (with the peel) 81 21
Apricot 17 4
Avocado 306 12
Banana 105 27
Blackberries (½ cup) 37 9
Blackcurrants (½ cup) 36 9
Blueberries fresh (½ cup) 41 10
Cherries (½ cup) 52 12
Cranberries fresh raw (½ cup), 23 6
Currants Red fresh (½ cup) 31 8
Dates dried/sugar (½ cup) 280 62
Date 1 fresh/unsweetened 7 2
Fig (medium) 37 10
Gooseberries fresh (½ cup) 34 8
Grapes (10 medium seedless) 36 9
Grapefruit (1 medium half) 46 12
Guava (½ cup) 42 10
Kiwi (medium) 46 11
Lemon (with peel) 22 12
Lime (with peel) 18 10
Lychees 1 oz. 19 5
Mango fresh 135 35
Melon Canteloupe (1 half) 94 22
Melon Honeydew (1 tenth) 46 12
Nectarine (medium) 67 16
Olives green (pitted) 1 oz. 33 0.4
Olives black (pitted) 1 oz. 96 2.5
Orange 65 16
Papaya (½ cup cubed) 27 7
Passion Fruit (medium) 18 4
Paw Paw 34 7
Peach 37 10
Pear (medium) 98 25
Pineapple fresh (½ cup cubed) 39 10
Plum 36 9
Prune (1 dried & pitted) 20 5
Raisins (dried ½ cup) 110 29
Raspberry (½ cup) 31 7
Rhubarb (½ cup cubed) 14 3
Satsuma 37 9
Strawberries (½ cup) 23 5
Tangerine 37 9
Tomato (large) 26 6
Tomato Cherry 3 1

Fruits and Vegetables wallpaper no84910

If you want to have a handy list of low carb fruits and vegetables, which you can always keep with you, here is one for you.

Low Carb Foods List – Vegetables and Fruits

Sprouts like bean, alfalfa, etc.
Greens – lettuces, spinach, chard, etc.
Hearty Greens – collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
Bok Choy
Celery
Radishes
Sea Vegetables
Cabbage/sauerkraut)
Mushrooms
Jicama
Avocado
Cucumbers
Asparagus
Green Beans and Wax Beans
Broccoli
Cauliflower
Peppers like green bell peppers, red bell peppers, jalapeño peppers
Summer Squash
Zucchini
Scallions or green onions
Bamboo Shoots
Leeks
Brussels Sprouts
Snow Peas (pods)
Tomatoes
Eggplant
Tomatillos

Low Carb Foods List - Fruits
Artichokes
Fennel
Onions
Okra
Spaghetti Squash
Celery Root (Celeriac)
Carrots
Turnip
Water Chestnuts
Pumpkin
Lemon or Lime (small amount)
Passion Fruits
Rhubarb
Raspberries
Blackberries
Cranberries
Strawberries
Casaba Melon
Papaya
Watermelon
Peaches
Nectarines
Blueberries
Cantaloupes
Honeydew Melons
Apples
Guavas
Apricots
Grapefruit

I hope you found the above lists of fruits and vegetables helpful. Now that you know about low carb foods, you can design your own low carb diet. These food items will keep you fit and active and you will be able to achieve your goal of weight loss. It is necessary to consult a physician before opting for any diet. Be sure that you don’t have any health problem and see to it that you get all the essential nutrients when on diet.