Nutrition Facts

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Science is providing experimentation for cause & effect

Vegetables and Fruits should be the center piece of our meal. Recommended 9 fruits and vegetables each day.

Most credible nutrition authorities

1. World Health Organization
2. European Food safety Authority

Gut bacteria can create anti-obesity compound from fiber.

• Energy Density
  • high - fatty foods
  • low - water, fiber, fruits $ vegetables

Energy density ==(relation) Body weight

Best way to cook our vegetables

• Microwaving
• Baking
• Frying
• Griddling
• Pressure cooking
• Boiling - 14% of antioxidants are lost

nutrients(anti-oxidants) are lost in cooking water

Most vurnable vegetable to cooking is Bell peppers. Do try to eat them raw.

• Vegetables which have no effect on boiling

  • Artichokes
  • Beetroots
  • Onions

• Vegetables which become more healthier after cooking

  • Green beans - except boiling and pressure cooking. Microwaved green beans >> Raw green beans
  • Carrots
  • Celery

Vegetable Smoothie for the week

nitrate rich vegetable smoothie

• 5 reusable refrigerator bags
• A stalk of celery
• carrot
• Half of red/orange/yellow bell pepper
• Scallions/Green Onions
• A quarter of Beetroots
• A fifth of a raw haolepino pepper
• little turmeric
• Kale
• Parsley
• Blend everything in Tomato juice
• Horseradish
• Lemon
• (optional) avocado / pumpkin seeds

Our body can detoxify cyanide given suitable Proteins. Cyanide-detoxifying machine

• Plant-based doctors network
• Eat beans in any way possible, sprouted or boiled.
• Danger Zone for food
  • 5-60 degree Celsius is where bacteria grows and thrives

steamed rice or boiled rice ?

Tomatoes -> Lycopene

Baking Soda

Better use Apple Cider Vinegar

Spinach - minced to increase carotene level Consume as pesto. Vurnable to cooking How to consume ? Spinach basil pesto sauce

Lutein - brain anti-oxident

• tissue behind eye. For better vision.
• seems to have a relation to cognition
• Daily supplement of L + Z for 30 days improves cognition

Eating food slowly makes you feel more satiated

Berry smoothie prior and after EIMD exercise-induced muscle damage accelerates recovery of muscle peak isometric strength.

Sour foods (smoothie) can erode enamel on out teeth. Same damage to enamel as cause by coke. How to counter this ? use straw

Not all Green leaves are good! Avoid * Tobacco leaves * Cannabis * 1 Marijuana joint = entire pack of cigarette :: cancer perspective

Cooking tomatoes boost Lycopene

Balsamic Vinegar

Make food leave the stomach longer. Which is good, makes us feel full for longer period of time.

Consume apples raw, do not puree or juice

Blended berries are better

Even if you have to consume pesticide contaminated food, their benefits outweigh the risks even if you cannot find organic options.

Balsamic vinegar (Italian: aceto balsamico), occasionally shortened to balsamic, is a very dark, concentrated, and intensely flavored vinegar originating in Italy, made wholly or partially from grape must. Grape must is freshly crushed grape juice with all the skins, seeds and stems.

A purée (or mash) is cooked food, usually vegetables, fruits or legumes, that has been ground, pressed, blended or sieved to the consistency of a creamy paste or liquid.1 Purées of specific foods are often known by specific names, e.g., applesauce or hummus.

Barbecue can refer to the cooking method itself. Barbecuing techniques include smoking, roasting or baking, braising and grilling. The technique for which it is named involves cooking using smoke at low temperatures and long cooking times (several hours). Baking uses an oven to convection cook with moderate temperatures for an average cooking time of about an hour. Braising combines direct, dry heat charbroiling on a ribbed surface with a broth-filled pot for moist heat. Grilling is done over direct, dry heat, usually over a hot fire for a few minutes.

Cooking is just Thermodynamics and chemistry, but tastier.

Fats

saturated fats :: all C atoms are bonded to H atom unsaturated fats :: some C atom bind to each other usually liquid at room temperature Mono unsaturated fat Poly unsaturated fat Essential fatty acids Omega 3 Omega 6

trans fats:: are the worst. Increases bad cholestrol and decreases the good

References