NUTRITION: Key to human's health

By Alexander Babinets

Did you know that 80% of heart disease, strokes, and Type 2 diabetes, could be prevented by merely eating healthier?

Nutrition provides our bodies with everything they need to function properly, grow, and develop at their optimum levels. So, by not eating properly, we deprive our bodies of the proper nutrients it needs, ultimately sabotaging them, our minds, and our health.

Statistics have reported that approximately 75% of healthcare budgets are spent on treating preventable chronic diseases.

That can only mean that we are choosing not to take care of our bodies by denying even the basic nutrition needed to function.

If you are looking to get a solid understanding of the reasons behind weight gain and how you can fix it then this is the book for you.

Inside Nutrition: Key to Human's Health, you will discover:

The in-body reactions of gaining weight

Outside-the-body causes

Weight loss misconceptions

The lies and truth of FAD dieting

What nutrition your body is asking for

And so much more that allows you to provide optimal nutrition for your body and mind.

From separating the good oils from the bad to understanding the role of essential fatty acids and everything in-between, Nutrition: Key to Human's Health will open your eyes to a whole new world of healthy living.

Don't take on a short term diet but rather invest in a long term lifestyle change by getting your copy of Nutrition: Key to Human's Health today.

• Language: English
• Publisher: Alexander Babinets
• Release date: Jul 19, 2022
• ISBN: 9798201486587

Book preview

NUTRITION

Key to Human’s Health

Alexander Babinets, MA

Table of Contents

Chapter 1: Why do we Gain Weight?

1.1 In-Body Reactions of Gaining Weight

Set-point theory

Brown fat theory

Thermogenesis theory

Fat cell number theory

Enzyme theory

Thyroid activity theory

Bone density theory

In-body reactions/changes that might lead to osteoporosis are:

Outside-the-body causes that might lead to osteoporosis are:

Symptoms / Indicators of Osteoporosis

Toxicity

Nutrient Interactions

4 Best things you can do to prevent osteoporosis:

Exercise

Eat balanced meals

Manage stress

Spend time under the sun

Recommended Sunlight Exposure

1.2 Outside-the-Body Causes of Gaining Weight

Technology influence

Emotional eating

Fast-food, price, and advertising

Physical inactivity

Eating behaviors

What suppresses the hunger?

Chapter 2: Weight Loss Misconceptions

Misconception 1. Counting Calories

Misconception 2. Fasting

Misconception 3. Dieting

High-Protein, High-Fat Diets

High-Complex Carbohydrate, Low-Fat Diets

Dr. Bernstein and Low-Carbohydrate Diets

Scientific Report on Dieting

Lies and Truths of Fad Diets

Chapter 3: Carbohydrates

Planning Your Meals

Trust Mother Nature

Unfair Anticarbohydrate Propaganda

Glycogen

Fiber

Starch

Glycemic Index of Carbohydrates

Glycemic Load of Carbohydrates

Insulin Dependency on the Fat Storage

Chapter 4: Fats

A Closer Look at Fats

Step 1

Step 2

Step 3

Saturated and Unsaturated Fats

Essential Fatty Acids (EFAs)

Importance and Functions of EFAs

Cells

EFAs Balance

Calories

Grams

Essential Fatty Acids and Hunger

Saturated Fats

Dietary Recommendations for Saturated Fats

Cholesterol

Good and Bad Cholesterols

Other Causes of Raised Cholesterol

Antioxidants and Cholesterol

Fiber and Cholesterol

Physical Activity and Cholesterol

Garlic and Cholesterol

Anti-cholesterol Pills

Chapter 5: Trans-Fatty Acids

Food Sources of Trans-Fatty Acids

Best and Worst Oils

Best Quality Oils

Olive Oil

Other Oils

Medium Quality Oils

Low Quality Oils

Canola Oil—Canadian Poison

Chapter 6: Proteins

The Essential and Nonessential Amino Acids

Defining the Quality of Protein-Rich Foods

Fat Content in Proteins

Cholesterol Content in Proteins

Incomplete Proteins by Carbohydrate Content

(Attention, Vegetarians!)

Sources of Proteins

Preparation of Proteins

Freshness of Proteins

Processing of the Meats

Chapter 7: Balanced Diet

Nutritional balance

Balancing carbohydrates, proteins, and fats

Metabolism

6 Ways to Speed Up Your Metabolism:

Making of better choices

10 easy steps to a healthier diet:

Proper food combining

Afterword

Sources:

A proper nutrition provides everything that our body needs for optimum health, normal growth, and development.

Chapter 1: Why do we Gain Weight?

People have been asking me this question thousands of times. But the question they are asking even more often is this: Why do some people gain weight and some stay slim even when they eat the same or more?

Every one of us is different. Even though our bodies work the same in general, there are still some factors that affect one person more than the other. Assuming that there is only one formula of losing weight for everyone is at least premature.

The answer to the question on why do we gain weight in reality splits into two segments:

In-body reactions—something that happens inside of some bodies that cause them to gain weight

Outside-the-body causes—things that we do to ourselves to cause weight gain.

1.1 In-Body Reactions of Gaining Weight

These reactions are developed in some bodies due to some not fully known biological changes and referred further to as theories:

Set-point theory

The body may choose a weight it wants and defend that weight by regulating behaviors and metabolic activities. It starts working like a home thermostat that sets for a certain temperature and heats up when the house gets cold or cools down when it gets hot. Whenever some people lose or gain weight, their bodies will always try to bring it back to its chosen weight. Why the body does this is still unknown, but there are possible theories behind it:

Brown fat theory

Lean people have more brown fat. White fat is more sluggish while brown fat cells actively metabolize fat, releasing its stored energy as heat. A person with more brown fat may stay leaner even if he consumes the same or more calories than the one with more white fat.

Thermogenesis theory

In some people, their body tissues—muscles, spleen, and bone marrow—can convert stored energy into heat in response to various factors: cold temperature, physical conditioning, overeating, starvation, trauma, and other stress. Heat can even be produced to waste fuel without any useful work—for example, when those people eat a lot. They burn more energy even at rest.

Some bodies can decide to conserve energy when people stop eating.

Let’s look at this in terms of money. When do we spend more money? When we get them often or sometimes? The answer is obvious. The more often we get the money, the more secure we feel about spending them. If there is a delay, we tend to hold on to money, and this is what our bodies may do too. If we eat often, the body feels secure to release the energy out to burn, and if we don’t supply food for a while, our body shuts down and holds on to that energy as we would hold on to our saving bank accounts when we don’t receive money.

When some lean people eat, their metabolism may speed up for a while; while in overweight and obese people, no change in metabolism occur after eating.

Fat cell number theory

We are all born with a certain number of fat cells in our body. When we overeat, our body has the ability to fill available fat cells with fat from food and then to build more fat cells if needed. When someone is gaining fat, his body keeps generating more fat cells, but when someone is losing fat, his body only deflates generated fat cells, allowing the fat to go out, but the new number of fat cells remains unchanged.

The more fat cells is being generated, the more that person has a tendency to gain weight in the future because the emptied fat cells sit and wait to be filled with fat again. If someone was already obese or overweight before, it is much easier for him to gain fat again than for someone who has never built that many fat cells in his body.

Enzyme theory

This disorder affects about 1 out of 1,000,000 people. The condition is usually first seen during infancy or childhood and is based on deficiency where a person lacks a protein needed to break down fat molecules. The disorder causes large amounts of fat to build up in the blood. It is usually caused by a defective gene that is passed down through families.

Persons with this condition do not have a substance called lipoprotein lipase. Without it, the body cannot break down fat from digested food. Fat particles called chylomicrons build up in the blood.

Regular exercise burns dietary and blood fat for energy, thus helping to fight this disorder.

Thyroid activity theory

Thyroid activity affects metabolic rate over a wide range, from hyperactive or increased metabolic rate, down to underactive or lowered rate. The slower the rate, the less calories are burned, and the easier it is to put on weight.

A worse problem is the lack of testing. An estimated 200 million people worldwide have thyroid disorders; thyroid function tests are rarely given unless the doctor suspects a thyroid disorder, and most doctors do not suspect it because the symptoms are subtle. Of the estimated 13 million Americans affected by thyroid disease, more than half are unaware of their condition.

Iodine is essential to the structure of thyroid hormone, and iodine deficiency can lead to underactivity of the thyroid. Symptoms include slowed metabolism, fatigue, mental problems, hypoglycemia, breathing problems, slow heartbeat, high cholesterol, and weight gain.

Resistance to produce the thyroid hormone can also be a genetic disorder. Patients with this disorder usually have an enlarged thyroid gland. Underactivity of the thyroid is called hypothyroidism.

Check your thyroid levels regularly. If you discovered a thyroid problem and were prescribed a medication, remember that the thyroid function can change quite quickly and needs to be monitored at least every six months so your medication is kept at the correct dosage.

Get active. Physical activity is especially important if you suffer from hypothyroidism. It is essential in order to help speed up your metabolism and increase weight loss.

Adjust your diet. It is believed that selenium intake helps to increase the activity of the thyroid. This can be done by eating foods such as whole-wheat bread, bran, Brazil nuts, tuna, onions, tomatoes, and broccoli. Include some of these foods on a regular basis. Other foods that are helpful for the thyroid function are carrots, spinach, apricots, asparagus, olive oil, avocado, sunflower seeds, whole-grain cereals, bananas, oily fish, so choose meals that include these foods.

It is well documented that a diet low in iodine is