- Eat a very low calorie diet to deter the formation of "free radicals" which might be the biggest cause of aging.
- The diet may be supplemented with Vitamin E and/or Beta Carotene as anti-oxidants, which absorb free radicals.
- Eat a variety of foods, especially such vegetables as broccoli, cauliflower, and carrots.
- Carbohydrates should comprise 60% of our calories: 40% from vegetables, grains, breads, and legumes; and 20% from fruit.
- Fat should comprise 30% or less of the daily calorie intake. Saturated fats should be half as much as mono-unsaturated and poly-unsaturated fats combined. Prefer Poly-unsaturated fats.
- Eat no more than 65 grams of protein per day (should be no more than 10% to 15% of the total calories.) Excess protein causes rapid aging.
- Cholesterol intake must be less than 300 Mg. per day. One egg yolk contains 250 Mg.
- Eat sufficient Fiber, but not to excess since excess fiber flushes needed nutrients.
- Avoid refined sugars, which promote free radicals and cause other health problems, and have no nutritional value.
- Watch out for sodium by reading labels, and hold salt usage to 1 teaspoon per day. Natural foods have adequate salt, so adding salt to food is never necessary.
- Avoid nitrites, and any meats that are charcoaled or burnt, and do not cook meats, especially pork, at 300ø or more. All of these create nitrosomines which are powerful carcinogens (cancer-causing agents). Do not eat grains or nuts with mold, which generate aflatoxins, one of the most powerful carcinogens.
- Drink about 8 glasses of quality water per day.
- Try to breathe deeply and regularly throughout the day.
- Get a little sunlight, but use the recommended type of sunscreen, not just PABA (See, LIGHT).
- Do not eat raw eggs, or products containing raw eggs. 1 in 200 eggs has salmonella.
- The Meat Group (all animal foods, including fish and poultry and their eggs; peas, dried beans and other legumes; and nuts.)
- Milk And Milk Products
- Fruits And Vegetables
- Breads And Cereals (Including spaghetti, noodles, macaroni, rice, and the like.)
Carl Bourhenne's Fitness and Long Life Manual |
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Youthful and Attractive |
Part I - Part II - Part III
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Because of the complexity of the subject of Nutrition, I will begin this section with a summary of some most important nutritional guidelines: |
There is, perhaps, more misinformation regarding nutrition
and its effects on our health and long life, than on any other aspect of health and
long life. 
In addition, the reliable
information on nutrition may be the most confusing of any other aspect of health and
long life. The reason for this confusion could well reside in the fact that nutrition
itself is a very complex body of knowledge. We need 50 nutrients for health, and to
continue our life processes. These 50 nutrients each contributes in its own way; and
in addition, they interact with one another in various ways. By thinking of these
nutrients in groups, we can more easily get a grasp of how they help keep us healthy
and alive.
The 50 nutrients can be thought of as 6 easy to remember groups:
Proteins, Carbohydrates, Fats,
Vitamins, Minerals, Water & Air
If we list the amino acids (the building blocks of Proteins), the Carbohydrates, the types of Fats, the Vitamins, the Minerals, and Water & Air, we arrive at about 50 Essential Nutrients.
It is even simpler, though, to think of these needed nutrients in terms of their sources - mainly our food. The factor which makes this approach very easy to understand is the fact that our foods, with all of the 50 nutrients, can be divided into only four food groups which contain all of the nutrients we need for a healthy Long Life, youthful and attractive.
We are all quite familiar with these foods, and know them as The FOUR FOOD GROUPS:
We need all of the 50 nutrients in these four food groups to be healthy, and to live as long a life as we can, youthful and attractive. These nutrients provide materials for the manufacture of bones, skin, hair, muscles, hormones, and enzymes; as well as providing fuel for all body processes.
The result of too little nutrition, or too much nutrition are surpassed by the results of too much non-nutritive food.
Some foods contain all four of the food groups, such as pizza; and some belong to none of the food groups, and serve only as condiments or calorie additives (sugar, condiments, spreads, dressings, etc.).
These all call for special comment. First of all, how do we know what of these, if any, are in the foods we purchase?
Since 1973, enacted laws require that any food which has been enriched or fortified, or that makes any nutritional claim, must be labeled with seven types of nutritional information. (Enrichment refers to the process where specific nutrients - niacin, thiamin, riboflavin, and iron - lost in processing are restored to the equivalent levels in the natural product; and fortification refers to the addition of one or more nutrients not originally present in that food.)
The seven types of nutritional information required on these food labels are:
Serving size, servings per container, calories per serving, protein, carbohydrates, fat, and the percentage of RDA (Recommended Dietary Allowances) for the essential nutrients: protein, vitamins A, D, niacin thiamin, riboflavin, calcium, and iron.
An "*" next to the vitamin or mineral indicates that the food contains less than 2% of the U.S. RDA. The RDA's are reviewed for revision every five years, and are the estimated best quantities for persons with the highest physiological requirement; so eating the RDA level assures anyone of meeting all of their nutritional needs.
While it is true that foods would be much more expensive to the consumer without preservatives (there would be enormous amounts of spoilage); and while some preservatives prevent some food-borne potentially fatal diseases, like salmonella and botulism; it is, nevertheless important to look at additives and preservatives over-all.
Some are actually nutrients (some synthetic) which enhance or replace certain vitamins or minerals.
Preservatives, antioxidants, and bleaches delay, or even prevent spoilage. Additives such as stabilizers, thickeners, and emulsifiers improve consistency, texture, and uniformity. Sourness and tartness are controlled by acidulants, and sequestrants keep foods from appearing cloudy. Humectants preserve moisture in foods, while firming agents prevent softening of fruits and vegetables, and flavoring agents are used.
Studies from both independent and government sources show that some additives are not safe. Regardless of the debated effects of the above additives and preservatives, two other kinds demand special attention: nitrite curing agents, and chemical coloring.
For example, nitrites, which are used to control food color (especially in meats) are known to convert to the powerful cancer-causing agents nitrosomines when cooked over 300ø, or while in the human body.
Also, one of the most used food coloring agents - Red Dye II - has been found to be carcinogenic (cancer-causing) in laboratory animals.
Alarmingly, since expiration of the proof-of-safety requirement in 1962, the FDA has not required completion of the necessary safety studies. This fact is especially disturbing because most food colorings are coal-tar colors, which have been implicated in many serious diseases including cancer. Equally alarming is the fact that the scientists who test food additives are paid by the food industry itself; so, obviously we must wonder what protection the consumer will realize from these studies.
Nutritional information of special importance to many comes from the subject of malnutrition. It is highly significant that malnutrition means "bad nutrition", which includes both under-nutrition and over-nutrition. "Over-nutrition" causes such diseases as heart disease, cancer, and diabetes in those pre-disposed to it. About 10% of the U.S. population suffer the many diseases caused by malnourishment because of too little food. Another 10% - the upper income group - are also malnourished because of poor food choice, especially of too much high calorie fatty foods, sweets, and salt. This over-nutrition leads to heart disease; cancer of the colon, breast, and prostate gland; and gallstones.
A popular myth in our society is that we must consume large amounts of protein. Many of the foods we eat contain protein, so we do not need to pay special attention to protein intake in order to assure adequate amounts in our diet. Quite the contrary.
Recent research shows that too much protein intake causes rapid aging and diabetes. It is important to note that one of the popular fad diets for weight loss is especially dangerous. Potassium deficiencies caused by low-carbohydrate diets can result in heart irregularity, which can be fatal.
1) PROTEINS: The 23 Amino Acids are the Building Blocks of the body, and are what proteins are made of. Amino Acids are chemicals composed of carbon, hydrogen, oxygen, nitrogen, and sulfur; arranged in various ways. The RDA is 65 grams of Protein per day. Since the average American consumes 106 grams per day, they take in far more than is needed. The excess is either converted to glucose and burned as energy, or converted to glycogen, then stored as fat. This proves to be an expensive source of energy, and too much protein tends to elevate urea levels in the blood.
Protein of plant origin (vegetables and grains) is almost always incomplete protein; but plant proteins can be combined with one another, or with animal proteins to form complete protein. Some such combinations are: Cereal with milk; macaroni with cheese; rice with beans; beans with corn tortillas.
Protein is necessary for the construction of muscles, hair, teeth, nails, bones, nerve cells, hemoglobin and enzymes. Proteins are what RNA and DNA are made of (DNA is the substance which constitutes our genes, and RNA is the transcription of DNA for the repair and reproduction of our body parts and functions.)
Severe protein deficiency causes "kwashiorkor" - a condition which affects children, primarily. The result can be slow growth, bloated stomachs, severe mental retardation, apathy, and pigment changes, causing a slightly purplish appearance. In the young or the mature adult, even small deficiencies of protein for a time can result in irritability, reduced antibody production, and fatigue. The effects are reduced ability to fight disease and heal wounds. If the deficiency continues, anemia and liver disorders may result.
Proteins are the highly important "building blocks" of the cells. They are the materials that the cell is actually made of. Just as a brick house is made of bricks, a cell is made of proteins. However, the body accepts only "complete proteins". Complete proteins are proteins that are made up of certain parts, called "amino acids". So, the body will only build cells from complete proteins, made up of the following amino acids: Tryptophane, Threonine, Phenylalanine, Lysine, Valine, Isoleucine, Methionine, and Leucine.
Moreover, these 8 Essential Amino Acids must be in a certain relation to each other. For each 1 part of tryptophane, there must also be: 2 parts threonine; 2 parts phenylalanine, 3 parts each of lysine, valine, isoleucine, and methionine; and 3.4 parts leucine.
There are other amino acids which the body requires, bringing the total to 23; but it can manufacture all of the others from these 8, which it cannot manufacture.
Now, unless you are a micro-biologist, you are wondering how in the world you are going to know how to provide your body with these needs. It’s really quite simple: Just eat the foods that contain these "complete proteins", daily. These foods are, in order of their value: Eggs, Milk, Fish, Meat, Poultry, Cheese, Most seeds, nuts, grains, vegetables, and legumes.
The National Research Council recommends a daily intake of 0.42 grams of protein for each pound of body weight. So, if you divide your weight by 2, you will have the approximate number of grams of protein you need each day. All excess protein is either burned up as energy, or stored as fat. 1 gram of protein provides about 4 calories. Since every 3,500 excess calories you consume adds 1 pound of fat to your body, every 875 grams of protein you take in but don't burn up adds 1 pound of fat to the body.
So, it is vital for a healthy Long Life, youthful and attractive, to get sufficient "complete protein" to sustain cell life and cell reproduction. It is also important not to consume excess calories, since excess fat on the body inhibits healthy cell life.
2) CARBOHYDRATES: There are 3 types of carbohydrates in our diet: Sugars, Starches, and Cellulose. Simpler than proteins, they are composed of carbon, hydrogen, and oxygen - no nitrogen or sulfur. The basic difference between sugars and starches is the arrangement of the carbon atoms; with starches being simply long chains of sugar units. Cellulose has no nutritional value, but is excellent FIBER.
Since carbohydrates burn much more efficiently than either proteins or fats, they are our most economical source of energy. In fact, they provide about 50% of our energy needs.
By now, most people know that eating refined sugar is extremely unhealthy, generating destructive free radicals during digestion. Sugar also causes rapid aging of the skin, and tooth decay. Refined sugar is right behind animal fats as being among the worst foods for human consumption.
The old misconception about honey being healthier than table (refined) sugar is entirely false. Both table sugar and the sugar in honey are simple sucrose, and are chemically identical to the sucrose in sugar cane. Fructose is the sweetener found in fruits, and there is debate about whether it is healthier than sucrose. Glucose is a combination of sucrose and fructose. Lactose is the sugar found in milk and some milk products.
While carbohydrates do contribute to filling our energy needs, that is not their only contribution to our health. They are also needed for the efficient metabolism of fats. If our total intake of sugar and starch falls below 125 milligrams per day, fat is not oxidized completely, and ketone bodies form. If the level of these waste products in the blood reaches a critical level, normal metabolism is disrupted. The result can be weakness, light-headedness, and fatigue.
Carbohydrates are our chief source of energy; both for rebuilding body tissue, and for muscular exertion.
The valuable sources of carbohydrates are fruits, vegetables, 100% whole grain breads, whole grain cereals, nuts, seeds, and legumes.
It is essential to good health, vitality, and attractiveness to eliminate from the diet concentrated carbohydrates with excessive quantities of sugar, such as candy, pastries, sugared soft drinks, ice cream, etc. They overload the blood stream with glucose, causing sudden rises in the blood sugar level; then the blood sugar level drops rapidly, leaving a severe craving for more sweets, and quite likely fatigue, headache, nervousness, dizziness, and deep depression due to vitamin B loss.
Concentrated carbohydrates also quickly drain the body's vitamin and mineral supplies, causing instant deterioration, and rapid aging. Refined carbohydrates have the same effect as concentrates, though not quite as severe. They are refined (especially white) sugar, white flour, and polished rice. Research is still in process to determine the exact extent of damage done to the body by refined carbohydrates; such as heart disease, anemia, diabetes, kidney disorders, high blood pressure, and cancer.
The body can manufacture its own carbohydrates from other natural foods, so there is never a need to be concerned about carbohydrate deficiency, if a natural well-balanced diet is maintained.
It is interesting to note that white flour, polished rice, and white sugar are virtually devoid of nutritional value.
FIBER is a non-nutritive carbohydrate which is, nevertheless, essential for human health. This health factor, also known as bulk, or roughage, is a form of plant cellulose (a carbohydrate) not digestible by humans. The common forms in our diet are the bran of cereals, and fruit skins. These forms of fiber help sweep the colon by absorbing water to form bulky, soft stools, and provide an environment for the growth of helpful bacteria for the synthesis of such nutrients as Vitamin K.
An adequate intake of fiber plays a major role in the prevention of diverticular disease, constipation, and colon cancer. Excessive amounts of fiber can be dangerous, though, because too much can also sweep out needed nutrients, and aggravate an ulcerous condition.
The best dietary sources of fiber are whole grains breads and cereals, and fruits and vegetables. Bran and special fiber supplements are unnecessary for most people.
3) FATS: Like carbohydrates, fats are composed of carbon, hydrogen, and oxygen; but with less oxygen. Although fats are essential to good health, an excess of animal fat is among the worst mistakes we can make in our consumption of food (the worst are palm oil and coconut oil). Fats are indispensable to good health. They are a major source of energy, providing nearly twice as many calories per gram as protein.
As we all well know, fatty foods are among the best tasting of foods. That is because fats, also known as lipids, impart juiciness and flavor to such foods as fatty meats and fried foods. Fatty foods are also major contributors to heart disease, vascular disease, and cancer.
Fats are, however, essential to good health. They contribute to our feeling of "fullness" after meals, because of their slow movement through our digestive tract. Fat insulates our body, and protects our vital organs from physical impact. Fats also transport the fat-soluble vitamins A, D, E, and K, assist the clotting mechanism, and participate in hormone synthesis. Unused fats are stored in the form of fatty acids, and used for energy when needed.
Most people think of fats as: Saturated coming from animal sources; Unsaturated coming from vegetable sources.
These popular descriptions, although generally true, are not accurate. Perhaps the simplest method of describing and explaining the different kinds of fats, or lipids, (there is no really simple way) is as follows: Fats (also known as lipids) are composed of Carbon, Hydrogen, and Oxygen. Fats are essentially chains of Carbon atoms, with Hydrogen atoms (and some Oxygen atoms) attached.
Saturated fats are complete, with no space for additional atoms (as the name suggests). Monounsaturated fat has room for one additional hydrogen atom. Polyunsaturated fat has room for more than one additional hydrogen atom. Hydrogenated fats are fats which were unsaturated, but had the missing hydrogen atoms added to make them saturated fats. The result is to convert such items as vegetable shortenings from a liquid to a solid form.
Cholesterol, also a lipid, is a waxy compound. It is a non-essential nutrient of great significance in the body. Most of the cholesterol found in the body, though, is manufactured by the body itself, in the liver.
The heart disease caused by cholesterol is stimulated by saturated fats serving as the starting material from which cholesterol is manufactured in the body.
Saturated fats raise blood cholesterol levels, and are found primarily in egg yolks, red meat, whole milk, cream, butter, and palm and coconut oils.
Polyunsaturated fats tend to lower blood cholesterol, and are from vegetable sources such as corn, sunflower, soya, and cottonseed oils.
Monounsaturated fats also tend to lower blood cholesterol levels, but to a lesser degree; and come from such sources as olive oil and peanut oil.
The average person consumes 40% to 50% of their diet in fats, and would be wise to reduce this intake to about 30% of their caloric intake. Some methods of doing this are to use leaner cuts of fat-trimmed meat, more use of chicken, fish, veal; and more use of fruits and vegetables. Pork, high fat beef, and lamb are very high in saturated fat, and should be avoided as much as possible.
Fats are also an energy food; and are a concentrated source of energy. Fats have more than twice the number of calories per gram than any other food: about 9 calories per gram.
4) VITAMINS: Vitamins might most succinctly be described as the elements which enable the chemical reactions to take place that cause the nourishment of existing cells, and the reproduction of new cells. Each vitamin has its own job to do in the body, and each is essential for health, Long Life, vitality, youthfulness, and attractiveness.
In order to determine your exact vitamin and mineral requirements, some simple blood analyses and practical applications must be made by a doctor and a laboratory.
Generally though, the RDA should be adequate for you, with additional anti-oxidants such as Vitamin E and Beta-Carotene, and Vitamin C. The amounts for you, personally, can only be determined by a Licensed (ask to see the State license) nutritionist who has access to your medical history.
| THE KNOWN VITAMINS ARE: | ||
|---|---|---|
| Light | Vitamin F | |
| Vitamin A | Vitamin K | |
| Vitamin C (ascorbic asid) | Vitamin P (bioflavonoids) | |
| Vitamin D | Vitamin T | |
| Vitamin E (tocopherol) | Vitamin U | |
| And the B-Complex Vitamins: | ||
|---|---|---|
| Vitamin B1 (Thiamin) | Vitamin B15 (Pangamic Acid) | |
| Vitamin B2 (Riboflavin) | Vitamin B17 (Laetrile) | |
| Vitamin B3 (Niacin) | Biotin | |
| Vitamin B5 (Pantothenic Acid) | Choline | |
| Vitamin B6 (Pyridoxine) | Folic Acid | |
| Vitamin B12 (Cyanocobalamin) | Inositol | |
| Vitamin B13 (Orotic Acid) | PABA (para-aminobenzoic acid) | |
| ** Water soluble vitamins are measured in milligrams (Mg.) ** Fat soluble vitamins are measured in International Units (I.U.) | ||
The complete light nutrition that we require comes only from Full Spectrum Light. The sun's light provides the best source of full-spectrum light, which includes light from ultraviolet, through the visual range, into infra-red.
Full-spectrum light reaches the earth at sea level in a band extending from 290 to 3500 "manometers". This entire spectrum of light is vital for the function of all of those chemical reactions within the body that are stimulated by light. When any part of the light spectrum is missing from your light sources, certain body functions required for health, vitality, and attractiveness are not stimulated. Since ordinary artificial light covers only a band from about 375 to 790 manometers, much is lost daily in terms of health maintenance from necessary light stimulation.
No ultraviolet light, so necessary for good health, is provided by these artificial light sources. BE AWARE, THOUGH, THAT OUR NEED FOR ULTRA-VIOLET LIGHT IS VERY SMALL, AND THAT ALL THREE TYPES ARE DAMAGING TO OUR LIFE, HEALTH, AND ATTRACTIVENESS: UV-A: Deep penetrating rays. Excess can cause malignant melanoma, the most dangerous form of skin cancer. UV-B: Burns and damages the surface layers of the skin, and causes such skin cancers as basal cell carcinoma, etc. UV-C is blocked by the earth's ozone layer.
Sun lamps such as those used in tanning salons use the longer UV-A rays, which can cause the most dangerous type of skin cancer, malignant melanoma. They don't use the shorter UV-B rays because those are the rays that burn the surface of the skin causing "sunburn".
If you must be in the sun, protect yourself by using a good quality waterproof sunscreen of SPF (Sun Protection Factor) of 15 or greater, that contains benzophenones and cinnamates, which absorb both UVA and UVB light. PABA absorbs only UVB rays, so it prevents "sunburn" of the surface of the skin, but since it does not block UV-A rays, it does not prevent malignant melanoma, the most dangerous form of skin cancer.
The sunscreen should be applied to all parts of the body that are to be exposed, prior to exposure. The most important thing to remember about using sunscreens is to use them frequently and generously. SPF-15 means that 15 hours in the sun with the sunscreen is equal to 1 hour in the sun without it. SPF lotions of greater than 15 do not appear to provide significantly greater protection than does SPF-15.
Fluorescent lighting provides an even more limited spectrum than the ordinary light bulb; and the commonly used "cool-white" provides an even narrower band yet. The cool-white fluorescent tubes have a great insufficiency of ultra-violet radiation, which is vital to our health in moderate quantities; and also have abnormal ratios of red and yellow emissions. This imbalance can cause severe problems to those exposed to it.
Most people know Vitamin D as the "sunshine vitamin". This is because the sun's ultraviolet rays activate dehydrocholesterol in the skin, converting it into Vitamin D.
Vitamin D is essential for the formation and maintenance of good teeth and bones; a stable nervous system; normal heart function; normal blood clotting; and to prevent and fight osteoporosis (brittle bones). Although excessive amounts of ultraviolet rays may be very harmful, moderate amounts are very necessary and healthy for most people.
Insufficient full-spectrum light can cause extreme tension, depression (even suicidal), muscle cramps, anxiety, fatigue, sleeplessness, poor concentration, lack of initiative, low work efficiency; and many other problems resulting from the lack of stimulation by full-spectrum light.
The body requires full-spectrum light in order to utilize many vital nutrients, and to stimulate many of the body's vital functions. For example, the pineal gland in the brain is directly stimulated by light to produce melatonin, which provides for greater stimulation of the nerves by the brain. Deficiencies in this area can influence mood and behavior.
Full-spectrum light is also used in hospitals to prevent and treat hyperbilirubinemia in infants; it is used by NASA (National Aeronautics and Space Administration) for space travelers; and the U. S. Navy has used ultraviolet stimulation for submarine personnel.
THE "B COMPLEX" VITAMINS These vitamins are grouped together under the term "B Complex", because they generally come from the same foods, and interact closely with one another.
The B Vitamins are active in providing energy by converting carbohydrates into glucose, which the body "burns" for energy. They are vital in the metabolism of fats and protein; and may be the single most important factor for normal functioning of the nervous system, and the health of the nerves. They are essential for maintenance of muscle tone in the gastrointestinal tract, and for the health of skin, hair, eyes, mouth, and liver.
All of the B Vitamins, except B17, are found in brewer's yeast, liver, or whole grain cereals and breads; with brewer's yeast being the richest natural source.
Most preparations of individual B vitamins are synthetic; or at least no longer in their natural form. These synthetic B vitamins are used primarily to overcome severe deficiencies.
Since the B vitamins exert many different effects upon each other; and since excesses and insufficiencies may be harmful, it is important that all of the B Complex vitamins be taken at the same time, in their natural balance; such as they appear in brewer's yeast for example.
B Complex vitamins are not stored in the body, so they must be taken regularly. They are destroyed by the consumption of sugar and alcohol.
The B Complex vitamins are so sparsely provided by the national diet, that almost everyone lacks some of them. If a person is tired, irritable, nervous, depressed, lacking in self-confidence, or even suicidal; suspect a B vitamin deficiency.
In addition, gray hair, falling hair, baldness, acne, and many other skin problems are caused by a lack of B vitamins, as is poor appetite, insomnia, neuritis, anemia, constipation, and a high cholesterol level.
Almost all of the B Complex vitamins are found in yeast, which is the first item you may want to consider adding to your diet. This addition to your diet though, should consist of at least 50% brewer's yeast, and the balance can be torula yeast, which is much richer in the B vitamins; but seems to lack an as yet unidentified growth factor, which is present in brewer's yeast. Brewer's yeast is also called "primary" yeast. Again, water soluble vitamins are measured in milligrams (Mg.), Fat soluble vitamins are measured in International Units (I.U.).
| The B Complex Vitamins Are: | ||
|---|---|---|
| B1 (Thiamin) | B15 (Pangamic Acid) | |
| B2 (Riboflavin) | B17 (Laetrile) | |
| B3 (Niacin) | Biotin | |
| B5 (Pantothenic Acid) | Choline | |
| B6 (Pyridoxine) | Folic Acid | |
| B12 (Cyanocobalamin) | Inositol | |
| B13 (Orotic Acid) | PABA (Para-Aminobenzoic Acid) | |
Part II,
