Posted on 02/09/2009 12:36:11 AM PST by nw_arizona_granny
Yahoo ran an interesting article this morning indicating a rise in the number of survivalist communities cropping up around the country. I have been wondering myself how much of the recent energy crisis is causing people to do things like stockpile food and water, grow their own vegetables, etc. Could it be that there are many people out there stockpiling and their increased buying has caused food prices to increase? It’s an interesting theory, but I believe increased food prices have more to do with rising fuel prices as cost-to-market costs have increased and grocers are simply passing those increases along to the consumer. A recent stroll through the camping section of Wal-Mart did give me pause - what kinds of things are prudent to have on hand in the event of a worldwide shortage of food and/or fuel? Survivalist in Training
I’ve been interested in survival stories since I was a kid, which is funny considering I grew up in a city. Maybe that’s why the idea of living off the land appealed to me. My grandfather and I frequently took camping trips along the Blue Ridge Parkway and around the Smoky Mountains. Looking back, some of the best times we had were when we stayed at campgrounds without electricity hookups, because it forced us to use what we had to get by. My grandfather was well-prepared with a camp stove and lanterns (which ran off propane), and when the sun went to bed we usually did along with it. We played cards for entertainment, and in the absence of televisions, games, etc. we shared many great conversations. Survivalist in the Neighborhood
Darn blurry monitor!
My family has a long Army tradition, from the Revolution, to the War of 1812, the Civil War, WWI and WWII.
I will be passing this along.
If your brother was undercover, then you do know what it is all about.
Yes, there are cops that are fools, it goes with being human and they need to be fired and forced to pay for the harm they do.
But, if someone went to the trouble to take an empty house and rig it with growing lights, then I too would assume they were up to no good, and it is a little different than the greenhouses.
I have had cops make the effort to meet me at a public meeting, talk about my greenhouse and ask if they could bring the wife over and she sure loves plants.
They came, Bill and I knew what it was all about, and played out the game.
I showed wifey the greenhouse and she did not know what one plant was that I had growing, LOL, she only knew what Pot looked like and that was the end of her garden interest.
There was no secret to my greenhouse, it was written up and photographed in the local newspaper.
They both faced the street and were not hidden.
Bill came home and found an officer in the street, with binoculars, looking into the greenhouse, he asked if he could help and was told “No, I am watching something”.
At my place on the mountain, I could tell by the tire tracks when the cops had been there, it was open and I had roses that would have won prizes in it, and New Zealand spinach, so there were no surprises for them.
The local deputy, did a good job, when I had my own real estate office, I often worked late and he would always check me out several times a night, and if I had clients in the office late, he would come in for a local map, LOL, one night he came 6 times, I suspect that he did not like the looks of the man who took up so many hours and did not buy a thing.
That night, he was coming in for coffee, maps, the phone and even used my photo copier.
So I just laughed, when he said he was out at my place the other day and I wasn’t home.
When I moved to Wellton, if you told the Sarge that there was pot growing ‘at so and so’, his answer was “yeah, it grows all over the place”...
Right after I went to work at the court as a clerk, we got rid of the sarge and got a good one, SGT. Ralph Ogdon, who is or was the Sheriff for the entire county the last I heard.
And we soon had fine officers, you could trust and they did their jobs.
A few years later, they sent a deputy, who had been pistol whipped by a gang and he was never right again and not to be trusted........No, I did not say my mental health would be any better than his was.
So goes real life, we have some good deputies here, but a few years ago, it was our sheriff that tried to burn down the evidence room for a big crook.
You have a very wise grandpa:
“as my grandfather used to say - ‘There are other ways of killing a cat besides kissing it to death.’”
So goes real life.
I was mistaken, this land is actually priced at $3 million:
http://www.landsofcalifornia.com/california/index.cfm?detail=&inv_id=224517
But there are several ponds on it.
I second the idea of listening to the scanner. It’s an eye opener for sure. Granny is right. There is so much stuff going on that the news sources ignore.
You send us off on butterfly wings, as fine as gossamer and fascinating as the sound of hummingbird wings.<<<
That is beautiful, thank you.
Laughing, I have no choice in the matter, it is Freeper prayers that keeps me going and has done so for the past 3+ years.
In my younger years, I was always interested in the old ways and made the effort to learn as many of them as I could.
To me, who was born with none of the things I have today, I think everyone should have the knowledge to survive, without them.
I think we need to know how to survive and then if we want to live high on the hog, go for it.
I had my share of finer things in life, wore furs and drove a Cadillac, lived in a brand new home.
But the usable things in my memory bank, came from my early childhood as a sharecropper’s kid in Texas and from the first years that I lived in Arizona, in a camp trailer and slept outdoors with a goat on each side of the bed, [LOL, they stayed on the ground...]
Bill was sick, but we lurked in the dump, for usable lumber and chicken wire, it is amazing to me what poor people haul to the dump.
In Wellton, I was lucky enough to meet Mary, already into her 70’s and she not only knew the old ways, she still used them and shared many of the clippings and articles with me.
So I would know.
It had to come that we would have a depression, real estate prices were going to high, they were making it impossible for folks to afford a place to live.....so it crashed.
It is my pleasure to share the little that I know and attempt to find the articles that have a nugget of knowledge in them.
If you read them and file it away, sooner or later you will use the knowledge, one never knows when it will be needed.
Stay safe, you will need to be very careful, for the danger is no longer from someone you will be able to look at and think “danger”, it is a few or many of all mankind that is at war now.
Hang around, there are others sharing their knowledge and they know more than I do.
Many FReepers, including me, care about you granny and are thankful for you.<<<
My thanks goes out to everyone of you that has cared and prayed for me over the years.
Tell your sister, she does not want the handy man that I hired.
LOL, if it isn’t raining, I am ok for now, he did fix the seal on the toilet tank and stopped that flood.
My love to you and your family, they are special.
convert it in an old Acrobat format so even if you have an older computer you can still open them.<<<
Can it be a form that will allow one to copy and paste from it?
Sometimes I can and others I cannot.
Thank you for taking on that chore, it is a blessing the amount of work you have done to copy and share the thread.
Bigger hugs go to you,
Love you,
granny
Thanks, I use mostly olive oil and still get confused about it.
No problem - it it’s too much, I’ll just ask to be let off of it. I’m not shy ;)<<<
Good, excellent way to be.
The stevia thing definitely is a craze, but the health people swear by it.<<<
I think it has bothered me, as it took off, almost like obama got elected, if you didn’t use stevia, then you must be a ____.
Mary always told me, “When you meet someone who seems so wonderful and you just know you will like for years, stand back and wait a little while, as you more than likely will change your mind.”
Well they changed their minds when they sobered up after the election was over.
The problem is that the RICO property confiscation laws entice law enforcement officials to do these drug raids. If LEO could only take property from suspected drug dealers through due process, a lot of the abuses would stop.
My daughter nearly lost her 2001 Chevy Cavalier in 2006 because a county sheriff found a 1/4 oz of marijuana. The judge was fair and threw out the seizure so she got her car back. What a fiasco that was! But at least she stopped smoking pot. She’s a staunch libertarian now.
http://www.independent.org/publications/tir/article.asp?a=215
What a beautiful thing to say!
Yes you can copy and paste from the form I posted, Microsoft Word. Now that I’m thinking about it, I may downgrade the format to .rtf. It’s a very basic format that even old copies of Microsoft Word can read, and also Windows Wordpad. However it is a BIG file and might not be something you could open with wordpad. Hmmm... if I send you a file you can’t use that won’t do you any good.
Let me do some more testing and we’ll see what happens.
Thanks.
Spent lots of time at my folks’ place and have fed hummers myself. They do dive bomb the feeders though, I’ll tell you what. And each other.
Watched Monarch butterflies migrate through the old Getty museum on the PCH on afternoon, too. Right over top of my sandwich. That was a sight to see. Never have figured out how to get butterfly bushes to grow though. They always die off. Just as well. The better half’s allergic to bees, but I’m not much for bees myself—although I do like whatever they pollonate!
oops. ‘one afternoon’
LOL I knew what you meant.
The Monarchs gather over at Pismo Beach every year. It’s supposed to be a wonderful event to be there for, but I’ve never been there at the right time. Even though Pismo is Fresno’s home away from home. Some even call it “Fresno Beach.”
There are hummingbirds up here at our house in the foothills. One was hovering close to my foot and stayed there almost a full minute when I was sitting on my front porch. Just darling! It was getting nectar from the tiny yellow fiddlehead flowers. We have Christmas lights still hung on the front porch (of course, it’s a mobile home in a park, LOL), and they try to get nectar from the red bulbs all the time. They are just precious!
Campbell River Mirror
Eagle tree deemed hazardous, cut down
NewS.6.20090122182043.eagletree_20090123.jpg
Eagle tree in Cambridge Estates before it was cut down Tuesday.
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Text
By Grant Warkentin - Campbell River Mirror
Published: January 22, 2009 5:00 PM
Updated: January 22, 2009 6:30 PM
0 Comments
An eagle tree in the Cambridge Estates neighbourhood had to be pulled down Tuesday morning.
Maj Birch with the Mountainaire Avian Rescue Society, which monitors eagle trees from the Comox Valley to Campbell River, said it was unfortunate but necessary for the tree to come down.
“The owner is very concerned about the birds but the tree is posing a danger to the foundation of their house,” she said.
The pair of eagles which have nested in the old cottonwood tree in recent years have not produced any chicks for some time, and the male eagle was recently killed, Birch said, so the timing was good to take the tree down. She was hopeful the female eagle would find another mate and relocate to a nearby tree.
There is also a man-made “wildlife tree” near the tree which was pulled down, and Birch said some of the nest from the downed tree could be placed in the man-made tree to encourage the eagle to build a new nest.
On Tuesday morning, while neighbours watched from the small park on Cambridge Lane, a falling contractor roped the tree to his truck through a pulley attached to another tree. With the tree secured, he made several chainsaw cuts in its trunk and then pulled it down by backing up his truck.
The tree was only metres away from two houses and the contractor was able to pull it down safely, missing a gazebo by only a few feet. The tree fell between several other trees in the park and did not do any damage to them on its way down.
Terri Martin, the city’s environmental co-ordinator, was on site for the whole operation and said that while it’s unfortunate a tree with an eagle nest had to be pulled down, it had been deemed a hazardous tree by the provincial ministry of environment. The tree was located on private property, but Martin said the owner had followed all proper procedures and that the city had been consulted.
Martin said the Cambridge development was built before the city had strict guidelines about development near eagle trees. Today, city bylaws mandate a “no-disturbance buffer zone” preventing development within a 60-metre radius of a tree where eagles are nesting.
Birch said she hopes people plant more trees to encourage avian wildlife in cities.
“The (eagle) population right now is good, but their habitat, we’re losing it so quickly to development,” she said. “There’s very few trees around and that’s why we built the platform (the wildlife tree) in the first place.
“It would really be encouraging to see people plant more trees in the future.”
Birch said Douglas fir trees about 200 years old are ideal eagle habitat.
http://www.bclocalnews.com/vancouver_island_north/campbellrivermirror/news/38190559.html#
We have quite a few towns who have no police - so they hire State Troopers (at overtime rates) with the understanding that they are expected to write enough tickets and generate enough fines to offset their expense.
Also, we have a few towns of the same size as those above who have 5-8 police. They set up speed traps on 4 lane highways that they have annexed into the town and put unrealistic speed limits on them. Police chief is expected to generate enough revenue to fund town budgets.
Then there is one stretch of highway I was on in Florida where the speed limits changed by more than 15 miles an hour 23 times in 12 miles across the county. One of the signs were 50’ off the highway as you rounded a curve dropping the speed limit from 65 to 35 - no warning, and no way of seeing it coming... They claim it is for the safety of their children..... Oh, really? If that were the case, there would be a big sign saying CHILDREN AHEAD - Speed Limit 35 - wouldn’t you think?
Then there is the sloppy police work... Oh, sorry we broke down your door and scared you and your children half to death and shot your dogs - we were supposed to be two blocks down the street... (there have been two cases of that in the last couple of months within 50 miles of us - One of them was the local town mayors house - Raid was by State Police who didn’t know it was the mayor’s home.)
Then there are those bureaucrats who ‘turn in’ people to bolster the power of their positions. Like the food cooperative a couple of months ago.
Oh, and lets not forget those horrible Amish in Pennsylvania who went to jail because they endangered the entire community - They had the audacity to use an outhouse - bureaucrats had pushed for legislation - ‘For the well-being of the community’ that even though they had been using outhouses for generations, and were way away from any well, the powers that be decided to force them to put in sewer connections a half mile away - I guess that was so that when it rained hard, the municipal sewage treatment plant could dump the overflow into the creek and nobody could be sued...
LOL TAC you didn’t ask for that... There are a few subjects that get me on my soapbox.
Guess I am using box #1 that our forefathers gave us...
Remember those 4 boxes to manage our country...
Soap Box
Ballot Box
Jury Box
Ammo Box
>>>>Watched Monarch butterflies migrate<<<<
Those Monarchs migration is really a spectacular undertaking - Their Eastern migration involves them coming up from Mexico, lay eggs in Texas - New Mexico area, then die the next generation flies North to around Virginia, Maryland West Virginia lay eggs and die, then they fly to Upstate New York and New England and lay eggs and die - the next generation spends last of summer in Canada and that generation lives for the entire trip back to Mexico. All in one year...
They are a Milk Weed specific species, so I let my milkweeds grow in the hedgerows just for them.
I hope I have better luck than you are with butterfly bush. I planted 8 of them last year and so far they are hanging in there... they all did bloom last year but are not very full yet.
We get hummers here for about 3 weeks during the summer and we too have feeder out. They are the most fantastic birds. No matter what I am doing, when I see one I have to stop and just watch...
http://www.helpguide.org/life/healthy_eating_diet.htm
[There are many many hidden urls in this report...sorry]
Healthy Eating: Tips for a Healthy Diet
Simple Strategies for Better Nutrition
Healthy Eating: Guide to New Food Pyramids and Tips for a Healthy Diet
Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.
Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a wide variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.
In This Article:
* Healthy eating: Strategies for a healthy diet
* Eating smart: a key step to healthy eating
* Carbohydrates clarified
* Putting protein into perspective
* Fats: avoid the bad and enjoy the good
* The role of sugar and salt in a healthy diet
* Related links for healthy eating
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Healthy Eating: Strategies for a healthy diet
Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses while creating a diet plan that works for you.
Big picture strategies for healthy eating
Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don’t eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don’t normally eat.
Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce
Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.
Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.
Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!
Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.
One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time
Eating smart: A keystep towards healthy eating
Healthy eating begins with learning how to “eat smart”. It’s not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.
* Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
* Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
* Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
* Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.
Healthy eating simplified
Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. But what exactly does that mean? What are good carb, protein, and fat choices for developing your own healthy eating plan? Below you will find more details on each of these topics.
Carbohydrates clarified
Carbohydrates
Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.
* Bad carbs are foods that have been “stripped” of all bran, fiber, and nutrients. They have been processed in order to make cooking fast and easy. Examples are white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which over time can lead to weight gain, hypoglycemia or even diabetes.
* Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.
Whole Grains for long-lasting, healthy carbohydrate energy
Whole GrainsIn addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.
Make sure you’re really getting whole grains. Focus on including grains that are in their whole form, such as whole grain brown rice, millet, quinoa, and barley in your meals. When you want to eat healthy grains in the form of breads or cereals be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources are dark breads and toasted wheat cereals.
Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.
Fiber
Dietary fiber is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by:
* Helping you feel fuller faster and longer, which can help prevent overeating.
* Keeping blood sugar levels even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.
* Maintaining a healthy colon - the simple organic acids produced when fiber is broken down in the digestive process helps to nourish the lining of the colon.
The two types of fiber are soluble and insoluble:
* Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.
* Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.
A healthy diet should contain approximately 20 to 30 grams of fiber a day, but most of us only get about half of that amount.
Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses
Vegetables and FruitsFruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.
Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.
Greens: Dark leafy green vegetables are a vital part of a healthy diet since they are packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood and respiratory systems. They are currently the most lacking food in the American diet. Be adventurous in your choice of greens: kale, mustard greens, broccoli, Chinese cabbage are just a few of the many options.
Sweet Vegetables: Naturally sweet vegetables are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.
Fruit: Eating a wide variety of fruit is another very healthy part of any diet. They provide us with beneficial properties such as natural sugars, fiber, Vitamins and antioxidants. Choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.
Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.
Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.
Support your health and the environment by eating locally-grown food
Eating fresh food is an important part of a healthy diet. It has become standard practice for fruits and vegetables to be shipped across the country or even across the world before they arrive on our supermarket shelves. Locally-grown food is fresher than what you’ll find in the supermarket, which means that is tastier and more nutritious. And since the food travels a shorter distance to get to you, it is better for the environment and helps us reduce our dependence on foreign oil. Following are some ideas on easy ways to increase your consumption of fresh local foods.
1. Visit a local farmer’s market. Farmer’s markets are springing up all over the U.S. They usually offer a wide variety of products such as fruits, vegetables, flowers, baked goods, eggs, and meat. Small farmers care about their land and the health of their farms, so even if they are not “certified organic” the food they produce is of a very high quality.
2. Join a Community Supported Agriculture group (CSA). A CSA is partnership between a local farm and its members who sign up and pay in advance for a box of goods that they will receive on a regular basis (typically once a week). These partnerships help farms receive a better price for their products while giving you a wide variety of fresh local produce.
By supporting your local farmers you are also supporting the local economy. To find local growers, farmer’s markets, and CSAs in your area, visit Local Harvest.
Putting protein into perspective
During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go –and keep going. Keep in mind that it is vital to eat healthy protein that is free of hormones and antibiotics. Also, the majority of people in the U.S. eat more protein than is necessary. So focus more on getting higher quality versus more quantity. Each person is individual and may need different amounts of protein depending on their body and activity level.
* A complete protein source is one that provides all of the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs, and cheese.
* An incomplete protein source is one that is low in one or more of the essential amino acids.
* Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice and dry beans. Similarly, dry beans each are incomplete proteins, but together, these two foods can provide adequate amounts of all the essential amino acids your body needs.
* Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.
Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins
Nuts, Seeds, Beans, and TofuBeans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal
Choose: Black beans, navy beans, garbanzos, lentils, and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers. All of these are great sources of protein for vegetarians.
Avoid: Salted or sugary nuts; refried beans.
Dairy products and other sources for calcium and vitamin D
Milk and other dairy productsDairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.
Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you’re lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.
Avoid full-fat dairy products or products from cows treated with rBST.
Fats: avoid the bad fats and enjoy the good fats
Fats are another vital part to a healthy diet. Good fats are needed to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. Fat also satisfies us and makes us feel full. It’s the type of fat that matters in addition to how much you consume.
* Saturated fats, primarily found in animal sources including red meat and whole milk dairy products, raise the low-density lipoprotein (LDL or “bad”) cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.
* Trans fat raises low-density lipoprotein (LDL or “bad”) cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol. Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
* Monounsaturated fats - People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease, Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.
* Polyunsaturated fats – These includes the Omega-3 and Omega-6 groups of fatty acids which your body can’t make. Omega-3 fatty acids are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. See below for more on Omega-3. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts. It is important to know that these oils become unhealthy when heated due to the formation of free radicals, which can lead to disease.
How much fat is too much? It depends on your lifestyle, your weight, your age and most importantly the state of your health. Focus on including Monounsaturated fats and Polyunsaturated fats in your diet, decreasing Saturated fats, and avoiding Trans fats as much as possible. The USDA recommends that the average individual:
* Keep total fat intake to 20-35% of calories
* Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
* Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
* Limit cholesterol to 300 mg per day, less if you have diabetes.
Managing all fats in your diet
Dietary cholesterol is also is a very important form of fat that has its own set of considerations. See Healthy Fats to learn more on managing fats your diet.
Healthy Fats and Oils to support brain and body functions
Healthy Fats and OilsFoods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. The best sources for the EPA and DHA omega-3 fats are fatty fish such salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Canned albacore tuna and lake trout can also be good sources depending on how the fish were raised and processed.
* You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not get as big of a benefit from these foods.
* Some people avoid seafood because they worry about mercury or other possible toxins. But most experts agree that the benefits of eating 2 servings a week of cold water fatty fish outweigh the risks.
The role of sugar and salt in a healthy diet
Sugary Drinks and Sweets
It is natural to like sweets. And it is okay to enjoy them as an occasional treat, but it is vital to keep consumption to a minimum. Refined sugar is one of the bad carbs mentioned above. Not only does it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. In addition there are many negative health effects that sugar contributes to including: hypoglycemia, suppression of the immune system, arthritis, diabetes, osteoporosis, headaches, and depression.
Choose sweet treats that are home made or have naturally occurring sugar, such as fruits. Try making your favorite dessert with half or one-third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great options.
Avoid or severely limit sugary drinks – they are an easy way to pack calories and chemicals into your diet without even noticing it. One 12-oz soda has about 10 teaspoons of sugar in it! And just because a soda is sugar-free doesn’t make it healthy. Recent studies have shown that the artificial sugar substitutes used in soft drinks may interfere with your body’s natural regulation system and result in your overindulging in other sweet foods and beverages. Try water with a squeeze of lemon or water with a splash of 100% fruit juice.
Salt
Once again the problem with salt comes with the over-use and over consumption of processed salt most commonly used. It is best to limit sodium to 2,300 mg per day – the equivalent to one teaspoon of salt. Most of the salt in our diets comes from processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount. Many of us are unaware of how much sodium we are consuming in one day.
Salt itself is not bad. A high quality sea salt can have up to 90 minerals, which are healthy for our body. Look for sea salt that has a reddish or brownish tint, has no coloring, additives, chemicals and has not been bleached.
The following table lists the sodium of common foods, versus their lower-sodium versions:
Regular vs. Low Sodium
Adapted from University of Wisconsin’s Online Fact Sheet: Sodium (PDF)
Regular
Sodium (mg)
Low sodium
Sodium (mg)
Bouillon, 1 cube
960
Bouillon, unsalted
3
Peanuts, salted, ¼ cup
246
Peanuts, unsalted
2
Corn, canned, salted, ½ cup
192
Corn, unsalted, fresh
1
Pickle, large
1425
Cucumber
1
Tomato juice, 1 cup
878
Tomato juice, unsalted
14
Garlic salt, 1 teaspoon
1480
Garlic powder, 1 teaspoon
1
You can see how quickly you could consume the 2300 mg recommendation – maybe even before dinner! Cooking with sea salt at home and substitute lower-sodium versions of your favorite foods to ensure a healthy diet.
To Learn More: Related Helpguide Articles
* Healthy Fast Food: Healthy Restaurant Eating
* Healthy Weight Loss Your Way : Tips for a Successful Personal Plan
* Nutrition for Women: Lifelong Healthy Eating
* Healthy Eating for Kids and Teens
* Senior Nutrition – Eating well as we grow older
* Healthy Recipes: Guide to Fast, Delicious Meals
Related links for healthy eating
Healthy eating: the basics on carbs, protein and fat
Good carbs guide the way – Describes the role of carbohydrates in a healthy diet, and which carbs are best for optimum health. (Harvard School of Public Health)
What is protein? – Information about what foods have protein and what happens when we eat more protein than we need. (Center for Disease Control)
Healthy Fats – Explains what types of fats and how much of them should be included in a healthy diet. Includes a chart listing typical serving sizes. (University of Michigan)
Face the Fats – (PDF) Describes the complicated relationship between good fats, bad fats, and various diseases. (NUTRITION ACTION HEALTHLETTER)
Omega-3 Fats: An Essential Contribution - What Should You Eat ... – All about health benefits of the important omega-3 fatty acids, including the best food sources in which to find them. (Harvard School of Public Health)
Essential food groups in a healthy diet
Food Pyramids: What Should You Really Eat? – Article analyzes the USDA food pyramid and offers its own food pyramid along with information to help people make better choices about what to eat. (Harvard School of Public Health)
Strike a balance – Looks at the food groups, what they do for your body, and how much you should be getting each day. (BBC Health)
Living the MediterrAsian Way – People in Mediterranean and Asian cultures have long been known for their healthy diets and longevity. Here’s how you can incorporate their dietary principles and lifestyle practices into your own life. (Mediterrasian.com)
The World’s Healthiest Foods - Using the theory of nutrient density - a measure of the amount of nutrients a food contains in comparison to the number of calories – this site lists the 129 most healthy foods. (The George Mateljan Foundation)
Vegetarian Food Pyramid – Alternative protein sources and a pyramid adapted for non-meat eaters. (Mayo Clinic)
Healing Foods Pyramid – Emphasizes foods known to have healing benefits or essential nutrients; plant-based choices; balance and variety of color, nutrients, and portion size; support of a healthful environment; and mindful eating. (University of Michigan)
Eating smart: a key step to healthy eating
Mastering the mindful meal – Describes the importance of mindful eating, along with tips on how to eat more mindfully. (Brigham & Women’s Hospital)
The role of sugar and salt in a healthy diet
Sodium Content of Your Food – How sodium affects your body and how to cut down on dietary sodium. Included tips on reading nutrition labels, and suggestions for cooking and shopping. (University of Maine – PDF)
Nutrition Care for You: Sodium – Lists high-sodium foods that should be avoided, as well as suggestions for lower-sodium alternatives. (University of Wisconsin)
Other Tips and strategies for a healthy eating plan
Therapeutic Lifestyle Changes (TLC) Diet – Includes a Virtual Grocery Store and Cyber Kitchen to help you discover how eating a low saturated fat, low cholesterol, healthy diet plus regular physical activity can improve your health. (National Heart, Lung and Blood Institute)
Make Healthy Food Choices – Detailed list of basic ways to make your diet healthier. (American Heart Association
Maya W. Paul, Certified Holistic Health Counselor, Mary Toscano , Certified Nutrition Educator, Suzanne Barston, and Robert Segal, M.A. contributed to this article. Last modified: January 2009.
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