Health & Holistic Nutrition Quick Tips

Holistic Nutrition
Nutrition Tips

While studying to Be a Holistic Nutritionist ~ My Notes

How Water is used by the body and what takes place when the intake of water is increased. The right amount of water will have optimal function of the tissues, organs and cells. Water is the BEST cleanser. When you drink more water – dilutes any diseases you have or chemical reactions can be diluted.

More water will dilute, clean, eliminate toxins.

How does the skin provide protection to the internal organs and outside protection from pathogens?

Exchange of Oxygen and Carbon Dioxide The skin regulates body temperature & provides protection for delicate inner parts. Layer of fat under the skin insulates the body + can make energy when food is not around.

How does osteoporosis occur and what causes the acceleration of this disease?

Osteoporosis occurs with aging, poor eating, menopause, low activity, and no weight lifting. Other causes of Osteoporosis would be smoking, no exercise, and lack of calcium.

What do muscles store to ensure there is a constant supply of glucose and where does this fuel come from?

Muscles store a supply of glucose in the form of glycogen. Eating too many fats, sugar, Carbs, refined sugars clog these up. Potassium, carbs, bread, fruit, pasta, proteins, fats.

Explain the process of oxygenation of blood and how it travels through the body. The left side of the heart pumps blood into the largest blood vessel we have. The aorta, then throughout the body’s smaller branches. Travels throughout into the veins to the other side of the heart. The right side will pump blood to your lungs and carbon dioxide will drop off. – fills up with oxygen to go to the other side .

20,000 – 40,000 miles of Blood vessels in our body – blood goes one way.

What does the lymphatic system serve in fat metabolism? Lymphatic system cleans, drains excess fluid. Nutrients enter the small intestines and enter the bloodstream. Fats plus some vitamins – for instance.. Vitamin A, Vitamin D Vitamin E, Vitamin K go into the lymph system first. Exercise helps the lymph system move. Reducing fats will help your lymphatic system flow more smoothly. Lymph system delivers fats in the form of Triglycerides to be used for in between meal energy.

What is the difference between an acute inflammation and a chronic inflammatory – and how does the body handle both of these occurrences?

Acute – First line of defense against disease = allows healing and renewing of tissues – if not solved — a chronic inflammatory state happens (like a low grade infection). Chronic – Body could not get control over acute inflammation – can lead to diseases that are severe. Treatment they say – Aspirin. Lasts for 2-6 weeks – repair body like a cut or strained muscle.

What does the author mean when she says we need to eat for our lungs to keep them healthy?

Green plants breath in CO2 like us and use it for metabolism to make oxygen which they help out. Trees = Lungs of the earth.

Bronchial Tree of lungs looks like trunk and branches of trees.

Describe the ‘leaky gut’ what causes this condition and how can it be resolved?

Inflammation in small intestine …. protein not broken down into amino acids. Wheat and dairy are hard to digest. Causes – unknown proteins crossing by. Resolve – avoid gluten. Low Inflammation food.

What is acetaminophen and what is it responsible for in the United States each year?

An analgesic temporarily relives aches and is responsible for 100,000 calls to Us Poison Centers, 60,000 ER visits and 2500 people a year being hospitalized. They are responsible for one half of all liver failures. They mess with immune system and can make disease deeper in the body by preventing cleansing mechanism of fever doing its job. Obviously – very dangerous.

Water is so good for you!

20 High Fiber Foods ~ Keep You Happy

Besides keeping you happy by eating high fiber foods and cure that agonizing cramp of being constipated – fiber will help with Blood Pressure, Heart Disease and Stroke. Did you know in America the people who get the real amount of fiber 25 – 39 grams a day is below 3%?

Fiber Benefits

Fiber basically stays the same as it goes in and leaves your body. There is Soluble Fiber and Insoluble Fiber. Plant Based Foods usually contain both types of fiber. You have to find the right balance and not over doing the amount of fiber or the opposite will happen.

The correct amount would be 25 grams for women and 38 grams for men under 50 – the requirements change as you get older – but I beg to differ! Flaxseed Meal. 2 Tables spoons – 3.8 grams of fiber. Sprinkle on shakes, smoothies, salad, mix in with veganaise, breading veggies.

1.Chia Seed. 1 Tablespoon – 5.5 grams of fiber. Make Chia pudding, add to cakes and cookies as egg replacer.

2. Oatmeal. One cup cooked is 4 grams of fiber.

3. Pearled Barley. One Cup cooked is 6 grams of fiber. Add to soups, stews, salad, roasted vegetables. Some people even make barley tea.

4. Whole Wheat Pasta. One cup cooked is 6 grams. Add some avocado sauce, veggies plus some flax meal and have a full fiber meal.

5. Bran Flakes. One cup raw is 7 grams of fiber. Add to yogurt, smoothies, salads.

6. Pears. One Medium size pear is 5.5 grams of fiber. Make a Dr. Oz Green Smoothie that he talked about on his show. Add Water, Cucumber, a Pear, and some green veggies to have an all day drink to keep blood sugar even and not eat something bad.

7. Avocados. One half an avocado is about 7 grams of fiber depending on the size. Make a Ezekiel Toast with mashed avocado and radish.

8. Blackberries. 7.5 Grams of fiber per cup. Make some tasty jam by mixing with hot water or add to chia pudding.

9. Split Peas. 16 grams per cup of fiber cooked. Make a Popeye soup.

10. Lentils. Over 15 Grams of fiber per cup of cooked lentils. Best – Lentil Burgers, Lentil Meatballs, Lentil soup, Lentils mixed with rice and tomatoes with chips.

11. Black Beans. 15 Grams of Fiber per cup of cooked beans. Perfect for Black bean burgers, or just by themselves.

12. Lima Beans. 13 Grams per cup of cooked beans. Do you have any suggestions for a good recipe?

13. Artichokes. 10 Grams of fiber per medium cooked artichoke. Steam some artichokes, mix in some garlic with veganaise at the end.

14. Peas. 9 Grams of Fiber per cup.

15. Broccoli. 5 Grams of Fiber per cup. Who doesn’t like broccoli? Haha

16. Brussel Sprouts. 4 Grams of fiber in Cooked cup of sprouts. Shred them into salads. Roasting is goof, too.

17. Raspberries. 8 Grams of Fiber per cup. Yummo – even add to a slad or put on yogurt.

18. Apples. 4 – 5 Grams of fiber per average size apple.

19. Bananas. Average size banana 3 grams of fiber.

20. Carrots. 3 – 4 Grams of fiber per cup – plus low in calories.

Extras-

Beets 3 Grams of Fiber per cup.

Chickpeas. 12 – 13 Grams of fiber per cooked chickpeas.

Quinoa. 5 Grams of Fiber per cooked quinoa.

Sweet Potatoes. 4 Grams of fiber for a cooked potato.

Dark Chocolate. 3 Grams of fiber per each ounce.

Vegan Pizza Crust – Gluten Free – Super Easy

We have searched everywhere for a Tasty and Healthy Gluten Free Vegan Pizza Crust.

We have bought Pizza Dough at Trader Joe’s which is Wheat and not Gluten Free, tasty but has wheat.
We purchased Pizza Dough in Frig Section at Whole Foods which is super hard to find – tasty but not
Gluten Free.
We have gone to every Italian Deli andd market and tried the Pizza Dough but still not Gluten Free.

Recipes online have lots of great ideas but not Vegan.

This Recipe is the BEST of all our searching.

Vegan& Gluten Free Pizza Crust Delicious

 

Ingredients

  • 1  Cup Warm Water about 110 F (1 Minute in Microwave)
  • 1 teaspoon Stevia ( or Honey)
  • 1  1/2 teaspoons Instant yeast (1 Package)
  • 1 Teaspoon Baking Powder
  • 1 Tablespoon Gum Gar
  • 1 Tablespoon Olive Oil or Avocado Oil
  • 1/4 Cup Almond Meal

What you need for the Gluten Free Flour Pamela’s Products Baking & Pancake Mix – 4 lb“>

Combine the Warm Water with Yeast and Stevia – whisk together.

Let the yeast mix sit for about 3 – 5 minutes. While this is sitting mix together

in Mixer on slow speed the flour, almond meal, baking soda and Guar gum.

Add the Yeast/Oil Mix and run the Mixer at Medium/Fast Speed approximately 5 minutes.

Oil a spatula and scrape the sides of bowl, making mixture into a ball and cover.

Let rise at least 30 minutes.  I usually make in AM and let rise through the day.

Heat Oven to 425 F

Spray a little Oil Oil on Parchment Paper. Roll out the dough with wet or oiled hands.

When the crust is spread out poke all over with a fork.  Let rise 10 – 15 minutes.

Pre Bake in Oven 15 – 20 minutes.

Add your toppings and bake  5- 10 minutes more.

 

This is the best recipe so far and I invented it myself!

The Pizza is approximately 12” round and is a little thicker than

a thin crust pizza and has a little more substance than a regular

gluten free pizza.

Let me know how yours turn out?

 

 

Pizza Vegan, Healthy, Gluten Free, The Best!

 

 

 

 

 

 

 

 

 

 

 

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