Health promoting eating habits

Over time, through reading and experimenting, I gradually arrived at several basic health promoting habits that in my experience are the most important:

Avoid or minimize:
• Avoid all junk, sweets, canned and convenience foods - including all foods with added sugar: most commercial yogurts, kefirs and juices, fruit and soft drinks.
• Avoid all refined or overly heated fats: margarine, any oil that is not cold pressed, leftover fat from cooking, all foods that contain hydrogenated or partially hydrogenated fats and trans fatty acids (read the labels). Such fats are considered to be among the most health damaging foods.
• Avoid consumption of fish and water animals unless certain they came from unpolluted waters. Especially predators should be avoided as the toxins accumulate in them in far greater quantities.
• Keep the intake of foods high in polyunsaturated fatty acids (PUFAs) low - mainly nuts and seeds and any products made from them (mostly oils). PUFAs are unstable, they oxidize readily resulting in harmful free radicals. High PUFA intake have been repeatedly linked with cancer, heart and inflammatory diseases.
• Do not cook meat or fat at high temperatures while exposed to air. Such practice will avoid fat and cholesterol oxidation - believed to be responsible for build up of arterial plaque and injury to arterial cells. Grilling and frying is especially harmful. Boiling is probably the safest way of cooking meat.
• Minimize or eliminate consumption of foods frequently contaminate
  What Exactly is an Intel Centrino Mobile Notebook?
  There has been a lot of confusion over the use of the term Intel Centrino and what it actually means. An Intel Centrino mobile notebook is actually a combination of Intel products, including what is marked as the Intel Centrino mobile laptop processor, put together to create a wireless networking, high performance Intel Centrino mobile notebook.When wireless networking became popular, Intel introduced the Intel Centrino mobile notebook concept to make it easier for people to get a wireless networking computer. Instead of fishing around for the right parts and the like, Intel effectively made a package that would give them these things they were looking for. The specifications for an Intel Centrino Mobile Notebook cover an Intel chipset, a Pentium M Processor (often referred to as an Intel Centrino mobile laptop processor) and Intel PRO/Wireless Network Connection. In fact, any Intel Centrino Mobile Notebook is basically an all Intel machine. Practically all of the internal parts will be Intel parts.The Intel Centrino Mobile Laptop processor is an Intel Pentium M Processor. Confusion between the Pentium M processor and Centrino is common, but the Pentium M is part of the Centrino package. This processor is a variant on the Pentium processors from their desktop range, but with lots of different technologies and additions, making them quite different from the desktop versions. There are a number of Intel Centrino mobile laptop processors offered with the Sonoma revision of Intel Centrino mobile laptop technology. Intel Pentium M processors 780, 770, 760, 750, 740 and 730. They also offer Low voltage models in the 778 and 758 as well as two Ultra Low voltage models, the 753 and 733J. All of the Intel Centrino mobile laptop processors use 90nm manufacturing process, 2MB of L2 cache and various other technologies, including the Execute Disable Bit with the models that have a J at the end.The Intel Centrino mobile laptop processors have some specific benefits which make them suitable for the mobile environment. One of the most obvious of the Intel Centrino mobile laptop processor is the low volatage design. Low voltages allow Intel Centrino mobile notebooks to have lower power consumption, lengthening running time. As well as this there is technology to raise of drop the voltage of an Intel Centrino mobile notebook as necessary, further saving power.Intel Centrino mobile notebooks also come with the Mobile Intel 915 Express Chipset. This chipset specifically designed for Intel Ce
  I read a lot about the topics of health and especially diets. I have been experimenting with diets since 1990 and keep journals about my observations. Over time I tried several very different diets - ranging from the politically correct ones to highly controversial, along with diets of my own design. My general observation is that a healthy diet plays an essential role in the overall scheme of well being.

  Why eat healthy?

  Eating the natural foods humans are well adapted at utilizing, enhances ones ability to cope with the reality of every day life. This in essence improves the probability of living a longer, healthier life. Quality food consumption becomes especially important in the present world of high stress and pollution - making a healthy diet an essential aspect of modern self health care. (Although food is not the only aspect contributing to health or disease, it is significant enough to consider it's effects seriously.)

  I think anybody who seriously tried living healthier through a better diet, proper physical activity, adequate rest, and by addressing mental and spiritual factors have experienced a vast range of natural health benefits. Common benefits are overall better health and a sense of well being, better sleep, improved physical endurance and strength, sharper mental abilities and lower sleep requirements. Further more, no or little time and money and energy is spend on doctors, hospitals and health insurance bills.

  What is a healthy diet?

  Since this article deals with healthy eating, a question remains to be answered: what constitutes a healthy diet? Unfortunately, there are more opinions about this than there are health experts. To further complicate the matter, dietary concepts change over time, leaving most people confused and uncertain about what or whom to trust. One solution to this problem is to become sufficiently knowledgeable about the relevant subjects and rely on common sense to draw basic conclusions. Along with personal experimentation, such an approach will enable one to establish healthy eating habits. This takes time and energy, but considering the long lasting benefits a healthy diet can provide, the effort is more then well worth it.

  In order to determine the minimal basic requirements of a healthy diet, I concluded that it is safe to start with the following two objectives:

  1. examine human diet over time - the foods humans consumed since the arrival of our species.
  2. examine diets of ethnical groups known for their good health.

  Looking at the type of diets humans lived on through out pre-history, provides good insights into the kind of foods human body should be well adapted at utilizing and dealing with. Further, the diets of certain ethnical groups that are well known for good health - the people of Okinawa(Japan), traditional cultures in the Mediterranean region and many hunter-gatherer societies - suggest certain health promoting dietary habits. Upon closer examination, two main denominators emerged:

  • diets are based on natural, whole or minimally processed foods in accordance to heritage.
  • diets are lower in calories compared to a typical western diet.

  In the context of present time, one can therefore make two general assumptions in regard to the question of what constitutes a healthy diet: 1) generally, the less a food is processed the better. 2) eat less - eat what is adequate, do not over eat.

  Generally, the less a food is processed the better

  The reason for this is simple. For 99.9% of human existence, our species lived on foods that were either raw or minimally processed. The technology needed to increase food processing did not exist until very recently. It is therefore reasonable to assume that our bodies are best adapted at utilizing and dealing with the raw or minimally processed foods which sustained us for hundreds of thousands of years: fruits, vegetables, meats, nuts and seeds.

  Often, the more recent the food is, the more likely it is to be less beneficial or even directly harmful - possibly due to lack of full adaptation to such foods. For example, it is estimated that food cooking started about 500 000 - 250 000 years ago (depending on the source, the range may vary). During this time frame, it is likely that human species have at least adapted in some way to cooked animal and vegetable foods. On the other hand, the beginnings of grain consumption are much more recent. Evidence of earliest known, systematical collecting of grains for food goes back to about 23 000 years ago - giving less time for adaptation to grain based foods.

  Now, let's fast forward to recent times and consider all the new, human invented, highly processed foods so common today: fast foods, pizza, sweets, chips, convenience foods, canned foods, etc. along with the dramatic rise in heart attacks, high blood pressure, stroke, cancers, diabetes, kidney problems (and all the complications that arose from these conditions) during the past 100 years or so.

  Considering the declining health of most western nations as opposed to good health of the ethnical groups described above, it seems reasonable that the most recent food inventions are directly harmful to human health. Further, it has been repeatedly observed that as ethnical groups around the world adopt the modern western diet, their health dramatically declines and they develop the same diseases that are so common to westerners. Not to mention the fact that the above mentioned diseases were far less common among westerners themselves barely 100 years ago.

  The more a food is processed - through excessive cooking, pasteurization, homogenization, high heat, mechanical processing, etc, - the less natural and nutritious it becomes to a point of becoming a harmful burden to the body, rather then a useful and health promoting food. Some industrial processing practices deprive food of their nutrients to such a high degree that the food has to be "enriched" by artificially adding some nutrients back into the food. This is especially true of flours where vitamins are added back in after the processing is done.

  A good diet is based on natural, whole or minimally processed foods. A large portion of it should consist of foods that can be eaten raw, such as fruits and vegetables. Fermented or cultured, unpasteurized foods such as kefir, yogurt, cheeses, miso, sauerkraut and pickles are considered highly beneficial. Cooking should be minimal and only applied to foods that must be cooked in order to be edible. Ancestral heritage also plays an important role as certain foods may need to be excluded or emphasized.

  Eat less - eat what is adequate, do not over eat

  During the past several decades, food in the western and westernized nations became increasingly affordable and more readily available then ever before in human history. This very fact combined with the enjoyment food consumption brings, results in all too frequent over eating. Which again leads to the above mentioned health problems.

  In the past, as in the traditional way of living among the ethnical groups mentioned earlier, food consumption has always been significantly lower. Food quality, on the other hand, has always been higher. Resulting in a lower food intake, but of nutrient dense foods.

  Finally, as an interesting note, it has been repeatedly confirmed through laboratory experiments on animals, including monkeys, that cutting down calories considerably lowers their susceptibility to diseases and prolongs their life up to 50%. It is believed by many, that life long caloric restriction can have similar effects on humans.

  Health promoting eating habits

  Over time, through reading and experimenting, I gradually arrived at several basic health promoting habits that in my experience are the most important:

  
  

  Avoid or minimize:
  • Avoid all junk, sweets, canned and convenience foods - including all foods with added sugar: most commercial yogurts, kefirs and juices, fruit and soft drinks.
  • Avoid all refined or overly heated fats: margarine, any oil that is not cold pressed, leftover fat from cooking, all foods that contain hydrogenated or partially hydrogenated fats and trans fatty acids (read the labels). Such fats are considered to be among the most health damaging foods.
  • Avoid consumption of fish and water animals unless certain they came from unpolluted waters. Especially predators should be avoided as the toxins accumulate in them in far greater quantities.
  • Keep the intake of foods high in polyunsaturated fatty acids (PUFAs) low - mainly nuts and seeds and any products made from them (mostly oils). PUFAs are unstable, they oxidize readily resulting in harmful free radicals. High PUFA intake have been repeatedly linked with cancer, heart and inflammatory diseases.
  • Do not cook meat or fat at high temperatures while exposed to air. Such practice will avoid fat and cholesterol oxidation - believed to be responsible for build up of arterial plaque and injury to arterial cells. Grilling and frying is especially harmful. Boiling is probably the safest way of cooking meat.
  • Minimize or eliminate consumption of foods frequently contaminated
    Making Mistakes
    Everyone makes mistakes. We have all heard this many times in our lives.Certainly every manager, executive, entrepreneur, business owner, all of us, try to avoid making mistakes. Mistakes can be costly. In some cases, they can be disastrous to a business whether large or small. As a result, many people and many managers tend to be too cautious in order to avoid mistakes. Large organizations tend to breed this philosophy because of politics, bureaucracy and the fear of reprisals.But there is another side to this issue. If you stand still trying to avoid mistakes you can end up impeding progress, stifling new ideas, and not adapting to changing business conditions.One man holds the record for the most hits in professional baseball. He also holds the record, by a large margin, for the most outs. He is remembered for his ‘hits’ record.Peter Drucker once wrote “I would never promote a person into a top-level job who was not making mistakes…otherwise he/she is sure to be mediocre.”Good managers must make decisions, it is fundamental to their position. It is inevitable that some of these decisions will be wrong or ineffective.The lesson is that good managers and business people are cautious but not too cautious. They realize that some risks must be taken and some risks are worth taking. Equally important, they learn from their mistakes and rarely repeat them! One of the greatest costs to small businesses is the Opportunity Cost. This cost often results from fear of making a mistake.Top CEO’s and business owners use their knowledge and experience (much of it learned from making mistakes) to make well thought out decisions and avoid previous pitfalls. They rarely make critical errors.Great leaders often use their ‘gut instinct’ to decide issues. What is this really? Years of experience making and learning from mistakes, learning to read people and situations, understanding what data to gather and how to interpret it quickly. And, they have the ability to bring out the best in those around them to ensure that first-rate ideas are being applied to the problem at hand. Optimal solutions are sure to follow!!Do not forget the words of Rita Mae Brown, “Good judgment comes from experience; experience often comes from bad judgment”
    o become sufficiently knowledgeable about the relevant subjects and rely on common sense to draw basic conclusions. Along with personal experimentation, such an approach will enable one to establish healthy eating habits. This takes time and energy, but considering the long lasting benefits a healthy diet can provide, the effort is more then well worth it.

    In order to determine the minimal basic requirements of a healthy diet, I concluded that it is safe to start with the following two objectives:

    1. examine human diet over time - the foods humans consumed since the arrival of our species.
    2. examine diets of ethnical groups known for their good health.

    Looking at the type of diets humans lived on through out pre-history, provides good insights into the kind of foods human body should be well adapted at utilizing and dealing with. Further, the diets of certain ethnical groups that are well known for good health - the people of Okinawa(Japan), traditional cultures in the Mediterranean region and many hunter-gatherer societies - suggest certain health promoting dietary habits. Upon closer examination, two main denominators emerged:

    • diets are based on natural, whole or minimally processed foods in accordance to heritage.
    • diets are lower in calories compared to a typical western diet.

    In the context of present time, one can therefore make two general assumptions in regard to the question of what constitutes a healthy diet: 1) generally, the less a food is processed the better. 2) eat less - eat what is adequate, do not over eat.

    Generally, the less a food is processed the better

    The reason for this is simple. For 99.9% of human existence, our species lived on foods that were either raw or minimally processed. The technology needed to increase food processing did not exist until very recently. It is therefore reasonable to assume that our bodies are best adapted at utilizing and dealing with the raw or minimally processed foods which sustained us for hundreds of thousands of years: fruits, vegetables, meats, nuts and seeds.

    Often, the more recent the food is, the more likely it is to be less beneficial or even directly harmful - possibly due to lack of full adaptation to such foods. For example, it is estimated that food cooking started about 500 000 - 250 000 years ago (depending on the source, the range may vary). During this time frame, it is likely that human species have at least adapted in some way to cooked animal and vegetable foods. On the other hand, the beginnings of grain consumption are much more recent. Evidence of earliest known, systematical collecting of grains for food goes back to about 23 000 years ago - giving less time for adaptation to grain based foods.

    Now, let's fast forward to recent times and consider all the new, human invented, highly processed foods so common today: fast foods, pizza, sweets, chips, convenience foods, canned foods, etc. along with the dramatic rise in heart attacks, high blood pressure, stroke, cancers, diabetes, kidney problems (and all the complications that arose from these conditions) during the past 100 years or so.

    Considering the declining health of most western nations as opposed to good health of the ethnical groups described above, it seems reasonable that the most recent food inventions are directly harmful to human health. Further, it has been repeatedly observed that as ethnical groups around the world adopt the modern western diet, their health dramatically declines and they develop the same diseases that are so common to westerners. Not to mention the fact that the above mentioned diseases were far less common among westerners themselves barely 100 years ago.

    The more a food is processed - through excessive cooking, pasteurization, homogenization, high heat, mechanical processing, etc, - the less natural and nutritious it becomes to a point of becoming a harmful burden to the body, rather then a useful and health promoting food. Some industrial processing practices deprive food of their nutrients to such a high degree that the food has to be "enriched" by artificially adding some nutrients back into the food. This is especially true of flours where vitamins are added back in after the processing is done.

    A good diet is based on natural, whole or minimally processed foods. A large portion of it should consist of foods that can be eaten raw, such as fruits and vegetables. Fermented or cultured, unpasteurized foods such as kefir, yogurt, cheeses, miso, sauerkraut and pickles are considered highly beneficial. Cooking should be minimal and only applied to foods that must be cooked in order to be edible. Ancestral heritage also plays an important role as certain foods may need to be excluded or emphasized.

    Eat less - eat what is adequate, do not over eat

    During the past several decades, food in the western and westernized nations became increasingly affordable and more readily available then ever before in human history. This very fact combined with the enjoyment food consumption brings, results in all too frequent over eating. Which again leads to the above mentioned health problems.

    In the past, as in the traditional way of living among the ethnical groups mentioned earlier, food consumption has always been significantly lower. Food quality, on the other hand, has always been higher. Resulting in a lower food intake, but of nutrient dense foods.

    Finally, as an interesting note, it has been repeatedly confirmed through laboratory experiments on animals, including monkeys, that cutting down calories considerably lowers their susceptibility to diseases and prolongs their life up to 50%. It is believed by many, that life long caloric restriction can have similar effects on humans.

    Health promoting eating habits

    Over time, through reading and experimenting, I gradually arrived at several basic health promoting habits that in my experience are the most important:

    
    

    Avoid or minimize:
    • Avoid all junk, sweets, canned and convenience foods - including all foods with added sugar: most commercial yogurts, kefirs and juices, fruit and soft drinks.
    • Avoid all refined or overly heated fats: margarine, any oil that is not cold pressed, leftover fat from cooking, all foods that contain hydrogenated or partially hydrogenated fats and trans fatty acids (read the labels). Such fats are considered to be among the most health damaging foods.
    • Avoid consumption of fish and water animals unless certain they came from unpolluted waters. Especially predators should be avoided as the toxins accumulate in them in far greater quantities.
    • Keep the intake of foods high in polyunsaturated fatty acids (PUFAs) low - mainly nuts and seeds and any products made from them (mostly oils). PUFAs are unstable, they oxidize readily resulting in harmful free radicals. High PUFA intake have been repeatedly linked with cancer, heart and inflammatory diseases.
    • Do not cook meat or fat at high temperatures while exposed to air. Such practice will avoid fat and cholesterol oxidation - believed to be responsible for build up of arterial plaque and injury to arterial cells. Grilling and frying is especially harmful. Boiling is probably the safest way of cooking meat.
    • Minimize or eliminate consumption of foods frequently contaminate
      Mommy Might Have Diabetes
      Maternal diabetes or gestational diabetes occurs when a pregnancy is complicated by diabetes. Statistics show that 95% of mothers with diabetes depend highly on insulin. It also indicates diabetes can occur on different levels. One is when the mother is already diabetic even before the baby inside her was conceived. Another is when the mother develops diabetes while she is pregnant. When this happens, this is what is called gestational or maternal diabetes. Now some mothers stay diabetic even when they have already delivered their child but there are those who will later on become normal again.Gestational diabetes occurs because the hormones during the pregnancy period were reduced due to the mother's dependence on insulin. Too much dependence on insulin can lead to an increase in blood sugar. Two to three percent soon-to-be mothers are affected by gestational diabetes.Most of the time, these are mothers who- have a family history of type 2 diabetes- are older than the average maternal age. It's more risky the older the woman becomes- are African-Americans, North American and Hispanics. These people have more chances getting gestational diabetes- also experienced getting maternal diabetes before when they were also pregnant with another child- have given birth to a child who weighed more than the average 9 pounds.The point is any woman can get it. Be they old or young, Caucasian or Asian, there's no specific target. But the factors mentioned above show that these are the women who are most likely to have the disease. Gestational diabetes hits these women in the later stages of their pregnancy when the baby is already developed inside them.There's no way to know for sure whether the woman is already experiencing gestational diabetes. But if she is always thirsty and always peeing, always tired, dizzy and vomits, has yeast infection and blurry vision, you must have a doctor tend to her.Gestational diabetes normally occurs during the 24th until the 28th week of the pregnancy state. If the mother eats properly and exercises whenever she can, then the occurrence of maternal diabetes can be regulated and lessened. But if it is already there, then gestational diabetes may be treated with insulin.Contemporary cases of gestational diabetes occurrence also show that not only does a mother's age have an effect but also the father's age. The older the father is, then the more possibility for the mom to have gestational diabetes when car
      t exist until very recently. It is therefore reasonable to assume that our bodies are best adapted at utilizing and dealing with the raw or minimally processed foods which sustained us for hundreds of thousands of years: fruits, vegetables, meats, nuts and seeds.

      Often, the more recent the food is, the more likely it is to be less beneficial or even directly harmful - possibly due to lack of full adaptation to such foods. For example, it is estimated that food cooking started about 500 000 - 250 000 years ago (depending on the source, the range may vary). During this time frame, it is likely that human species have at least adapted in some way to cooked animal and vegetable foods. On the other hand, the beginnings of grain consumption are much more recent. Evidence of earliest known, systematical collecting of grains for food goes back to about 23 000 years ago - giving less time for adaptation to grain based foods.

      Now, let's fast forward to recent times and consider all the new, human invented, highly processed foods so common today: fast foods, pizza, sweets, chips, convenience foods, canned foods, etc. along with the dramatic rise in heart attacks, high blood pressure, stroke, cancers, diabetes, kidney problems (and all the complications that arose from these conditions) during the past 100 years or so.

      Considering the declining health of most western nations as opposed to good health of the ethnical groups described above, it seems reasonable that the most recent food inventions are directly harmful to human health. Further, it has been repeatedly observed that as ethnical groups around the world adopt the modern western diet, their health dramatically declines and they develop the same diseases that are so common to westerners. Not to mention the fact that the above mentioned diseases were far less common among westerners themselves barely 100 years ago.

      The more a food is processed - through excessive cooking, pasteurization, homogenization, high heat, mechanical processing, etc, - the less natural and nutritious it becomes to a point of becoming a harmful burden to the body, rather then a useful and health promoting food. Some industrial processing practices deprive food of their nutrients to such a high degree that the food has to be "enriched" by artificially adding some nutrients back into the food. This is especially true of flours where vitamins are added back in after the processing is done.

      A good diet is based on natural, whole or minimally processed foods. A large portion of it should consist of foods that can be eaten raw, such as fruits and vegetables. Fermented or cultured, unpasteurized foods such as kefir, yogurt, cheeses, miso, sauerkraut and pickles are considered highly beneficial. Cooking should be minimal and only applied to foods that must be cooked in order to be edible. Ancestral heritage also plays an important role as certain foods may need to be excluded or emphasized.

      Eat less - eat what is adequate, do not over eat

      During the past several decades, food in the western and westernized nations became increasingly affordable and more readily available then ever before in human history. This very fact combined with the enjoyment food consumption brings, results in all too frequent over eating. Which again leads to the above mentioned health problems.

      In the past, as in the traditional way of living among the ethnical groups mentioned earlier, food consumption has always been significantly lower. Food quality, on the other hand, has always been higher. Resulting in a lower food intake, but of nutrient dense foods.

      Finally, as an interesting note, it has been repeatedly confirmed through laboratory experiments on animals, including monkeys, that cutting down calories considerably lowers their susceptibility to diseases and prolongs their life up to 50%. It is believed by many, that life long caloric restriction can have similar effects on humans.

      Health promoting eating habits

      Over time, through reading and experimenting, I gradually arrived at several basic health promoting habits that in my experience are the most important:

      
      

      Avoid or minimize:
      • Avoid all junk, sweets, canned and convenience foods - including all foods with added sugar: most commercial yogurts, kefirs and juices, fruit and soft drinks.
      • Avoid all refined or overly heated fats: margarine, any oil that is not cold pressed, leftover fat from cooking, all foods that contain hydrogenated or partially hydrogenated fats and trans fatty acids (read the labels). Such fats are considered to be among the most health damaging foods.
      • Avoid consumption of fish and water animals unless certain they came from unpolluted waters. Especially predators should be avoided as the toxins accumulate in them in far greater quantities.
      • Keep the intake of foods high in polyunsaturated fatty acids (PUFAs) low - mainly nuts and seeds and any products made from them (mostly oils). PUFAs are unstable, they oxidize readily resulting in harmful free radicals. High PUFA intake have been repeatedly linked with cancer, heart and inflammatory diseases.
      • Do not cook meat or fat at high temperatures while exposed to air. Such practice will avoid fat and cholesterol oxidation - believed to be responsible for build up of arterial plaque and injury to arterial cells. Grilling and frying is especially harmful. Boiling is probably the safest way of cooking meat.
      • Minimize or eliminate consumption of foods frequently contaminate
        The Effects Of Exercise On Body Temperature
        If you are having trouble sleeping, and you don’t already have a regular exercise program, you should start one if you want to sleep better. Exercise is beneficial to sleep in several ways. For example, exercise raises the body temperature rhythm and allows your body temperatures to ‘peak’ at a higher level. This, in turn, increases your energy level during the day, so you’ll feel more motivated and alive. And just as body temperature reach its maximum at a higher level through exercise, the body’s temperature will also drop further and more easily. This lets you sleep more deeply without interruption.A regular exercise routine prevents your body’s temperature rhythm from remaining relatively level throughout the day. With an appropriate body temperature rhythm, you will find that you can get a deep sleep even if you’ve had a stressful day or can’t perform your regular exercise on a certain day. Exercise also delays the drop in the body’s temperature in the evening, and this delay lets you remain awake and alert for a longer time without feeling drowsy or tired. And, as everyone knows, exercise is a great stress reliever, and stress is one of the main reasons for the development of sleep disorders.If you don’t already have an exercise program, you really should consider starting one right away. The best time to perform exercise is in the morning because it encourages a quick rise in temperature. You should avoid exercise for three hours before you go to sleep, since your body’s temperature will likely still be rising, and you could find falling asleep or sleeping deeply to be more difficult.You don’t have to run right out and join a gym in order to get regular exercise. It is possible to obtain the benefits that exercise brings through its effects on your body temperature by taking less dramatic actions. Research shows that even moderate exercise during the day has many healthful benefits. If you can’t seem to get motivated to exercise on a regular basis, you should find a less intense, but physical, activity you enjoy several times per week. The activity could include such things as taking a brisk walk, going for a bike ride, or going rollerblading. All of these activities will have a significant effect on your body temperature and encourage its rhythm to function at beneficial levels.
        y 100 years ago.

        The more a food is processed - through excessive cooking, pasteurization, homogenization, high heat, mechanical processing, etc, - the less natural and nutritious it becomes to a point of becoming a harmful burden to the body, rather then a useful and health promoting food. Some industrial processing practices deprive food of their nutrients to such a high degree that the food has to be "enriched" by artificially adding some nutrients back into the food. This is especially true of flours where vitamins are added back in after the processing is done.

        A good diet is based on natural, whole or minimally processed foods. A large portion of it should consist of foods that can be eaten raw, such as fruits and vegetables. Fermented or cultured, unpasteurized foods such as kefir, yogurt, cheeses, miso, sauerkraut and pickles are considered highly beneficial. Cooking should be minimal and only applied to foods that must be cooked in order to be edible. Ancestral heritage also plays an important role as certain foods may need to be excluded or emphasized.

        Eat less - eat what is adequate, do not over eat

        During the past several decades, food in the western and westernized nations became increasingly affordable and more readily available then ever before in human history. This very fact combined with the enjoyment food consumption brings, results in all too frequent over eating. Which again leads to the above mentioned health problems.

        In the past, as in the traditional way of living among the ethnical groups mentioned earlier, food consumption has always been significantly lower. Food quality, on the other hand, has always been higher. Resulting in a lower food intake, but of nutrient dense foods.

        Finally, as an interesting note, it has been repeatedly confirmed through laboratory experiments on animals, including monkeys, that cutting down calories considerably lowers their susceptibility to diseases and prolongs their life up to 50%. It is believed by many, that life long caloric restriction can have similar effects on humans.

        Health promoting eating habits

        Over time, through reading and experimenting, I gradually arrived at several basic health promoting habits that in my experience are the most important:

        
        

        Avoid or minimize:
        • Avoid all junk, sweets, canned and convenience foods - including all foods with added sugar: most commercial yogurts, kefirs and juices, fruit and soft drinks.
        • Avoid all refined or overly heated fats: margarine, any oil that is not cold pressed, leftover fat from cooking, all foods that contain hydrogenated or partially hydrogenated fats and trans fatty acids (read the labels). Such fats are considered to be among the most health damaging foods.
        • Avoid consumption of fish and water animals unless certain they came from unpolluted waters. Especially predators should be avoided as the toxins accumulate in them in far greater quantities.
        • Keep the intake of foods high in polyunsaturated fatty acids (PUFAs) low - mainly nuts and seeds and any products made from them (mostly oils). PUFAs are unstable, they oxidize readily resulting in harmful free radicals. High PUFA intake have been repeatedly linked with cancer, heart and inflammatory diseases.
        • Do not cook meat or fat at high temperatures while exposed to air. Such practice will avoid fat and cholesterol oxidation - believed to be responsible for build up of arterial plaque and injury to arterial cells. Grilling and frying is especially harmful. Boiling is probably the safest way of cooking meat.
        • Minimize or eliminate consumption of foods frequently contaminate
          Renters Insurance: Protect Your Rented Shelter
          If you live in a rented home, you may think that you're covered by your landlord's insurance policy. The fact is, you're not - a landlord's property insurance covers damage to the structure of the property itself, and it does not cover your personal possessions or liability. You need renter's insurance for that. 5 main coverage of a basic renter's insurance policyA typical renter's insurance policy will cover you for damages caused by:• Windstorm, hail, lightning, ice, snow, and sleet • Fire and smoke, explosions and volcanic eruptions • Aircraft and ground vehicles, falling objects • Riots, civil disturbances, vandalism and other malicious destruction • Water damage caused by utilities, and damage caused by electrical surgesIt will pay rent for another property while your original property is repaired, or until you relocate to a permanent home. There is a time limit attached to this type of coverage - once you reach the limit (which is usually no longer than 12 months), the insurance will not cover expenses.Renter's insurance has another benefit- it also covers you for liability, meaning that if someone is injured while on your property, you are covered for the cost up to your liability limit (which is determined by your specific policy terms). This means you are covered for that person's medical expenses, legal costs if they should decide to sue, and any damages they might be awarded.Note that flood and earthquake damage is not covered by a standard renter's insurance policy, because these phenomena tend to be restricted to certain parts of the country. If you do live in an area where such things occur, then you will need a separate policy. Also, if you live in a coastal region where hurricanes are destructive, extra coverage might be required for windstorm damage.
          eys, that cutting down calories considerably lowers their susceptibility to diseases and prolongs their life up to 50%. It is believed by many, that life long caloric restriction can have similar effects on humans.

          Health promoting eating habits

          Over time, through reading and experimenting, I gradually arrived at several basic health promoting habits that in my experience are the most important:

          
          

          Avoid or minimize:
          • Avoid all junk, sweets, canned and convenience foods - including all foods with added sugar: most commercial yogurts, kefirs and juices, fruit and soft drinks.
          • Avoid all refined or overly heated fats: margarine, any oil that is not cold pressed, leftover fat from cooking, all foods that contain hydrogenated or partially hydrogenated fats and trans fatty acids (read the labels). Such fats are considered to be among the most health damaging foods.
          • Avoid consumption of fish and water animals unless certain they came from unpolluted waters. Especially predators should be avoided as the toxins accumulate in them in far greater quantities.
          • Keep the intake of foods high in polyunsaturated fatty acids (PUFAs) low - mainly nuts and seeds and any products made from them (mostly oils). PUFAs are unstable, they oxidize readily resulting in harmful free radicals. High PUFA intake have been repeatedly linked with cancer, heart and inflammatory diseases.
          • Do not cook meat or fat at high temperatures while exposed to air. Such practice will avoid fat and cholesterol oxidation - believed to be responsible for build up of arterial plaque and injury to arterial cells. Grilling and frying is especially harmful. Boiling is probably the safest way of cooking meat.
          • Minimize or eliminate consumption of foods frequently contaminated with mycotoxins: alcoholic beverages, wheat, rye, barley, corn and peanuts. Mycotoxins are poisonous substances produced by certain molds and fungi which cause a wide range of health problems including cancer, asthma, multiple sclerosis and diabetes.

          
          

          Emphasize and do:
          • The more natural and less processed the food the better. Emphasize whole, fresh foods. Replace white rice with brown rice; white bread with whole grain bread; sugar with small amounts of raw honey or dry fruit; pasta with millet or whole grain pasta; canned foods with fresh; candy and other sweets with dry or sweet fruit; etc. Organic foods are best as they are higher in nutrients and do not contain harmful pesticides, hormones or antibiotics found in conventional foods. Always choose fresh over frozen, dried or canned foods. Fresh foods taste better, have more nutrients in them, have no added salt, sugar or unhealthy additives.
          • Enjoy simple meals. Generally, the simpler the food preparation the more nutrients are preserved and the easier it is to digest. Simple meals are easy and quick to prepare and use fewer resources like electricity and water - thus are more environmentally friendly and less costly.
          • Only cook foods that need to be cooked in order to be edible (beans, grains and some vegetables). Foods that are edible in a raw state (fruits, most vegetables, sprouts, nuts and seeds) should be consumed on a daily basis and preferably with every meal. Raw foods are higher in nutrients, which to some degree get lost during cooking, and are easier to digest. At least 50% of the diet, by volume, should consist of raw foods.
          • Steam vegetables that need to be cooked - steaming preserves more nutrients which when boiled leech into the water. Do not overcook. Cooked vegetables should be crunchy when you eat them, not soft.
          • Chew food well (simply chew it longer) and eat at a comfortable pace. This improves digestion which already starts in the mouth while saliva gets mixed with the food.

          • Variety in diet is very important - to prevent allergies, malnutrition and to lower exposure to natural and man-made toxins found in many natural foods.

          • Always properly wash fruits and vegetables before consumption. This lowers the exposure to agricultural chemicals (used to cultivate conventional plants) and harmful microorganisms. Peel the skin if washing is not sufficient.

          • Nuts and seeds should be soaked before consumption - to lower or eliminate natural anti nutrients like enzyme inhibitors. Soaking makes them much easier to digest. Do not eat more then a few handfuls a week as they are high in PUFAs and difficult to digest.
          • Grains (except amaranth, millet and rice) and beans must be soaked before consumption. This lowers or eliminates anti nutrients like phytic acid which inhibits mineral absorption that can lead to mineral deficiency.
          • Fruits are best eaten alone as a snack between meals. To improve digestion only eat one type of fruit at a time.
          • Regularly consume unpasteurized fermented/cultured foods like sauerkraut, miso, pickles, kefir, yogurt, etc. These are pre-digested foods that are high in probiotics (friendly bacteria) and enzymes which provide numerous health benefits. Start with what your ancestors consumed and later experiment with other foods as well.
          • Regularly consume enzyme rich foods: sprouts, raw honey, grapes, figs, avocados, bananas, papayas, pineapple, kiwi, mango and fermented/cultured foods (see above). Enzymes obtained from raw foods ease the digestion by reducing the body's need to produce digestive enzymes.
          • Consider the diet your ancestors ate for thousands of years - you will most likely do very well on such a diet due to the long period of adaptation to it. For example, the traditional Chinese diet is high in carbohydrates and low in fat and protein; Europeans, on the other hand, have been eating less carbs and more protein and fat; North American Indians did not eat grains.
          • Drink adequate amounts of liquid through out the day. Water is best. Under normal conditions, most people need 2-3 liters of liquid/day.
          • Unless very hungry, do not eat for 3-4 hours before bedtime. That way the nightly fast can be prolonged considerably. This gives the body more/adequate time and energy to perform the countless nightly tasks that are so essential to good health. (Rather then digesting the just eaten meal)
          • Eat only when hungry and do not overeat regardless of food. I found this to be among the most important of all health promoting habits.

          Good sources of protein:

          • any meat that comes from organic, free range animals that are fed their natural diet (hard to find)
          • when not organic: lean poultry meat (high fat cuts are high in polyunsaturated fatty acids which oxidize readily during cooking and in the body; toxins accumulate in the fat)
          • beans
          • fresh, soaked or sprouted nuts and seeds
          • raw fermented milk products: sour milk, kefir, cheeses, etc (hard to find)
          • wild game
          • eggs
          Most commercial meats including pork and beef, unless organic and not fed corn/grains/beans, contain antibiotics, hormones and too many polyunsaturated fats - thus should be avoided.

          Good sources of carbohydrates:

          • vegetables
          • fruits
          • whole or minimally processed fresh and mold free grains: rice, oat, amaranth, millet, barley, wheat, etc.
          • beans
          • potatoes

          Good sources of fats:

          • avocados
          • butter
          • fresh, soaked or sprouted nuts and seeds (mostly source of omega 6)
          • coconuts or coconut oil
          • full fat raw milk products (cheese, milk, cream, etc) from pasture fed cattle
          • olives or first cold pressed (extra virgin) olive oil

          Shopping

          I always try to find organic foods to avoid harmful substances like hormones, antibiotics, pesticides, etc. The most contaminated fruits are: raisins, cherries, peaches, strawberries, mexican (winter) cantaloupe, apples, apricots, Chilean (winter) grapes. And the most contaminated vegetables are: spinach, celery, green beans, bell peppers, cucumbers, cultivated button mushrooms, potatoes and wheat. Lean poultry is probably the safest meat to eat if not organic.

          Meal examples

          What follows are weekly meals that closely resemble my diet at the time of this writing. When planning meals, the key idea is to have variety in diet and to rely on food combinations that agree with ones digestion.

          TBS = table spoon
          tsp = tea spoon
          / = or

          • any fruit eaten alone
          • 0.5L sour milk, 300g potatoes, fennel
          • 0.5L kefir, 50-100g oatmeal, 25g raisins
          • 0.5L plain yogurt, 300g grapes/2-3 bananas
          • 50-100g oatmeal, 1-2TBS honey, cinammon
          • ? salad head, 1-2 tomatoes/pepper fruit, ? cucumber/squash, 1-2TBS olive oil
          • medium avocado, 1-2 bananas, cinammon
          • 50-100g brown rice, 1-2 hardboiled eggs, 2-4 radishes, 25-50g leeks, 1-2TBS ground flax seeds, 50g sprouts
          • 50-100g amaranth, 1-2 steamed parsnips, 1 steamed onion, 1-2 steamed carrots, celery stick, 1tsp freshly grated raw ginger, parsley,