NUTRITION Related Links

“N”= Nutrition

“Live to Eat or Eat to Live”


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Fiber in Foods -“Soluble and Insoluble”



- Phytic Acid / Phytate -“Malabsorption Agent”

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Cooking - How to Preserve Nutrients in vegetables


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ENZYMES- “Make it Happen!”










Magnesium -“Missing Miracle Mineral”

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Food /Supplemental Antioxidants

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      - Vitamin B9 (Folate)

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Dark Chocolate -“Anti-inflammatory




Essential sugars



EFAS -“The Fats of Life”

(Essential Fatty Acids Omega-3 and Omega-6)

      Damaged/Altered (Toxic) Fats


L-Arginine - "Precursor to Nitric Oxide (NO)"



Harmful foods / ingredients -Main Page

Genetically Modified Organisms (GMOs)

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"Sickly Sweet"

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Caffeine- "The Jitter Drug"

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Food Colorings


5-HTP - “SSRI Alternative”

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Daily Nutritional Supplement Chart


"Green Drink" - A whole food multivitamin supplement


Electron-Rich Foods

Bible References to Health

Grains - Buy prepare the healthy way <style type="text/css"> </style> </body> </body> </html>


Types of grains

Nutritionless, REFINED grains are a staple of the Western Diet

Grains of any kind should be eaten in low to moderate amounts to avoid metabolic syndrome

Some people are insensitive to specific grain components

Whole grains contain “anti-nutrients”which need to be dealt with

Wheat ain't what it used to be

Good Bread Choices

Many bible verses refer positively to eating bread, especially unleavened bread

Types of grains

Wheat - various species include Buckwheat,Durum, Semolina/CousCous (purified from Durum), Spelt, Bulgar, Triticale (a wheat hybrid), Kamut, Einkorn and Emmer (two of the earliest cultivated forms)






Corn (Maize)






Nutritionless, REFINED grains are a staple of the Western Diet

Even UNrefined grains contain negligible amounts of vitamins A, C, D or B12 – maize/corn is the only grain that contains beta-carotene (vitamin A's metabolic precursor);

Refined (Processed) and high temperature-milled grains are undesireable

- Refined grain foods Include: devitalized foods such as pastries, cake, cookies, crackers, white bread, pasta, cereal, noodles,pretzels, tacos, waffles, pancakes, muffins; grains extruded/pressed to make crunchy breakfast cereals;

–   Refined grains lack minerals (since the parts containing the fiber and ~80% of the nutrients have been removed) E.g. white flour is mainly starch; diets high in such refined grains lead to serious mineral deficiencies. E.g. bone loss, Parkinson's, arrrythmia.

E.g. A wheat kernel (or berry) is composed of:

The bran –(Outer layer) - removed by refining process; ~15% of kernel; rich in B vitamins, minerals, fiber

The wheat germ (Next layer) – removed by refining process; ~3%;the sprouting portion of the kernel; rich source of vitamins B and E;

The endosperm (Next layer) - ~ 80-85%; the starch /food supply for the sprouting seed. Low B-vitamin and fiber content.

–   High milling temperatures turn grain's fatty acids rancid – and according to Sally Fallon, at the Weston A. Price Foundation, rancidity increases when milled flours are stored for long periods of time, particularly in open bins. Wheat used to be ground slowly at cool temperatures (sometimes using big stones, which leave most of its nutritious bran intact), but now it is ground using high-speed, high-temperature steel rollers .

–   White flour is bleached, nutrient deficient and contains harmful chemicals

Reference: Online article by Dr. J. Mercola, The Little-Known Secrets about Bleached Flour..., March 26 2009

White flour has been chemically bleached at the end of the refining process – a chlorine bath (producing chlorine oxide) is the industry standard for whitening processed flour for eye appeal, since oxidation during the refining process leaves the flour a less attractive grayish color. This process also ages the flour to improve its gluten (and thus its baking quality), replacing the need to actually take time to age the flour.

Diabetes-causing alloxan is produced as a byproduct of the flour bleaching process - Alloxan is used to purposely develop diabetes in lab rodents, since it destroys pancreatic, INSULIN-producing beta-cells by greatly increasing damaging free radical presence in them. If you don't want to risk getting diabetes, then you don't want this toxin in your body, even in small amounts.

What nutrients has white flour lost along the refining “road”?

Almost all its vitamin E

90% of its magnesium

80% of its iron

70% of its phosphorus

50–80% of its B vitamins

50% of its calcium

50% of its beneficial unsaturated fatty acids

And many more nutrients

White flour (as you already know) is commonly the main ingredient in hamburger buns, tortillas, pastries, pasta, breads and cakes.

Online article by Dr. J. Mercola, The Little-Known Secrets about Bleached Flour..., March 26 2009

–   Additives add insult to injury –synthetic vitamins and an unabsorbable form of iron added to white flour can cause numerous imbalances; dough conditioners, stabilizers, preservatives and other additives add insult to injury.”–Sally Fallon

–   Extrusion processes to make interesting cerealshapes and fancy looking crackers ensures even fewer surviving nutrients –Slurries of grain are forced through tiny holes at high temperatures and pressures in giant extruders, a process that destroys nutrients and turns the proteins in grains into veritable poisons. Westerners pay a lot for expensive breakfast cereals that snap, crackle and pop, including the rising toll of poor health.”–Sally Fallon

–   Removed bran eaten in unnaturally high amounts seriously interferes with digestive metabolism and mineral absorption –referred to as a functional fiber, isolated bran is sold separately as a supposed health food. Not only did nature intend that the bran stay with the grain for their synergistic consumption, but also, bran contains the highest amount of anti-nutrients of any food, and when it is consumed in abnormally high amounts as a “healthy”fiber food,these anti-nutrients wreak “digestive havoc”by reducing the body's absorption of minerals and interfering with metabolic enzymes.

Bran –Not the Health food you thought it was

Grains of any kind should be eaten in low to moderate amounts

To avoid metabolic syndrome

All consumed grains turn almost immediately into glucose, causing blood sugar spikes –fiber in whole grains slows down the conversion, but the end product is still sugar;

A “NO-GRAIN”diet is the way to go if you want to lose weight

Use coconut flour as a grain substitute

Regular grain consumption leads to INSULIN resistance and “FAT STORAGE”- ongoing daily blood glucose spikes increases pancreatic INSULIN production for the purpose of taking the glucose out of the blood and into cells. After repeated bombardment from INSULIN, the cells protect themselves from INSULIN by down-regulating their INSULIN receptors. The result is that INSULIN's message can no longer be “heard”effectively, and blood sugar increases or is stored as fat, with all the consequential health problems of so called metabolic syndrome, including type 2 diabetes, CVD, and obesity.

–   Typical symptoms can include:

Fatigue, sleepiness, depression, brain fog

Hypoglycemia – i.e low blood sugar

Increased trigycerides, blood pressure

Intestinal depression

Weight gain – due to increased fat storage

Cut the wheat, Cut the weight

Some people are insensitive to specific grain components

(E.g. those with Celiac Disease)

Some people are intolerant to certain amino acid sequences in wheat, barley, rye and possibly oats– prolamins are proteins containing amino acid sequences (E.g. Pro-Ser-Gln-Gln and Gln-Gln-Gln-Pro ) which can provoke an inflammatory reaction that is damaging to intestinal tissue that is sometimes diagnosed as Celiac Disease in those with severe intolerance. E.g. In those overly sensitive to gliadin in gluten, the immune system creates antibodies to attack gliadin. The real problem occurs as water-soluble gluten dissolves, since it can then bind to body cells, and during the immune system's “fight”with the gliadin, those cells and surrounding tissue also get “hurt”.

–   Prolamins include:

Gliadin (a component of gluten) - mainly in wheat, rye and barley;

Hordein - in barley

Secalin - in rye

Avenin - in oats (doesn't contain as many inflammation-provoking amino acid sequences as gliadin, hordein and secalin)

–   The grains with the highest amount of inflammation-provoking amino acid sequences in prolamins - include Wheat, Barley, Oats, Rye, Semolina, Bulgar, Durum, Kamut, Spelt, Triticale.

–   Some grains, even though they contain gluten, do not have significant amounts of prolamins (such as gliadin) –and are usually tolerated by those with Celiac Disease. These include Rice, Corn,Buckwheat , Millet,Sorghum, Teff, Quinoa, Amaranth and possibly Einkorn wheat.

–   Gluten-containing grains are hard for us to digest and absorb –and should be appropriately prepared for consumption

Grains –SOAK, SOUR or SPROUT for healthy consumption

Whole grains contain “anti-nutrients”which need to be dealt with

“Grains require careful preparation because they contain a number of antinutrients that can cause serious health problems. Phytic acid, for example, is an organic acid in which phosphorus is bound. It is mostly found in the bran or outer hull of seeds. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption."

"Other antinutrients in whole grains include enzyme inhibitors which can inhibit digestion and put stress on the pancreas; irritating tannins; complex sugars which the body cannot break down; and gluten and related hard-to-digest proteins which may cause allergies, digestive disorders and even mental illness."

"Proper preparation of grains is a kind and gentle process that imitates the process that occurs in nature.It involves soaking for a period in warm, acidulated water in the preparation of porridge, or long, slow sour dough fermentation in the making of bread. Such processes neutralize phytic acid and enzyme inhibitors.”

–   Sally Fallon, Weston A. Price Foundation

(underlining by thisauthor)

Phytic Acid / Phytate –“Malabsorption Agent”

Wheat used to be left to sprout in the fields after harvesting - prior to modern farming methods, harvested wheat was left in the fields for several days, where the morning dew provided enough moisture to partially sprout the wheat, thus enhancing its nutritional bioavailability.

To remove anti-nutrients and obtain the best nutrition from grains, they must be soaked, soured (fermented as in sourdough) and/or sprouted

Grains –SOAK, SOUR or SPROUT for healthy consumption

at a low temperature otherwise it will no longer contain phytase. Oats are also almost always treated with heat

Wheat ain't what it used to be

Wheat is not what it used to be due to hybridization and GM strains, the wheat plant no longer identifies with “the amber waves of grain”of more than a hundred years ago . . . now it has an efficient, shorter (~ 18”high) stalk, resisting damage by storms and pests, making it easier to harvest.

–   American wheat has been bred to have a higher gluten content than European wheat.

Modern wheat and the high quantities consumed seem to have induced several negative health effects – including causing:

–   Accelerated weight gain - one of the main sources of carbohydrates, it also has a high glycemic index (compared to table sugar);

–   Gluten-related maladies – E.g. Celiac Disease, nervous disorders, and others.

–   Blood sugar roller coaster ride – with INSULIN resistance as a consequence.

–   Inflammation, osteoporosis, arthritis, joint pain, more - due to its acidity.

–   Appetite stimulation.

Eat GRAINS with Nature-Made Fat soluble Vitamins

“Fat-soluble vitamins A and D found in animal fats like butter, lard and cream help us absorb calcium, phosphorus, iron, B vitamins and the many other vitamins that grains provide. Porridge eaten with cream will do us a thousand times more good than cold breakfast cereal consumed with skim milk; sourdough whole grain bread with butter or whole cheese is a combination that contributes to optimal health.”

- Sally Fallon, Weston A Price Foundation

Good Bread Choices

“Look for organic, stone ground, sprouted or sour dough whole grain breads and enjoy them with butter or cheese.”

- Sally Fallon, Weston A Price Foundation

Home Baked is BesT

For good nutritional value and a hearty, wholesome flavor;

–   Buy organic, whole grains and SPROUT or SOAK them for such as porridge or casseroles

Sprout or overnight-Soak grains to make them more digestible - sprouting creates amino acids that break down gluten and removes a good percentage of anti-nutrients (E.g. phytic acid).

–   Grind organic grains yourself using a grain mill or buy organic, 100% stone-ground, whole-grain flour (usually found at a natural health food store) and SOAK or SOUR (ferment) the flour to make bread and baked goods

How to prepare grains SOAK, SOUR or SPROUT for healthy consumption

Be aware that essential fats in home baking deteriorate quickly

Good Store-bought BREADs

Prefer organic, stone-ground, sprouted or sour dough, whole grain breads

Some good brands of sprouted breads

–   “Alvarado St. Bakery®”- healthy brand of organic, sprouted grain bread without chemical additives;

–   “Food for Life”bread - E.g. Genesis 1:29 sprouted grain and seed bread

To refrigerate bread, bagels, bread products or not?


Room temperature


Goes stale up to 6 times faster

Stays fresh longer

Mold rate



Best solution - leave enough bread products for a couple days anticipated useat room temperature and freeze the rest (stops mold growth).

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