General Information
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GENERAL INFORMATION

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  • Before buying or eating food, first ask yourself the following questions:
    • Is it “natural”?
      • Do you find it in nature?
      • Natural obviously does not always mean it is healthy!
        • But if it is man-made (not “natural”), it is usually not healthy, like trans-fats (for example margarine) – your body cannot metabolize it.
          • Just adding nutrients (like vitamins and omega’s) to these man-made ‘foods’ does not make it healthy.
      • If it is genetically altered and not the way God intended it to be, it is not natural. Do we as humans know better or do we do this to increase profits?
    • Is it “whole” food?
      • As found in nature.
      • Not processed – robbed of its nutrients & fiber, radiated etc. to increase its shelf life.
        • Adding nutrients and minerals to processed foods does not make it healthier.
          • For example some minerals are not organic (cheap) and do not get absorbed by the body.
      • When the package says “whole food”, is it really “whole food”?
        • Or are only a small percentage of the ingredients made of “whole food”? When a certain percentage of the ingredients is ‘whole food’, manufacturers are permitted to label it as “whole food” on the packaging
        • The fact that it says “whole food” does not mean it is healthy.
    • Does it say “diet” or “zero” or “low fat”?
      • Adding alternatives for the already unhealthy ‘fructose’ (which give the sweetness to cane sugar, corn sugar, etc.), usually means a cheap unhealthy artificial replacement.
      • “Diet” products are processed food/juice products almost always containing a cheap, unhealthy artificial sweetener.
      • “Zero” calories – just think for yourself - artificial!
      • “Low fat” – why would you like to pay more for a product which says “low fat”?
        • First ask yourself, is that “natural’ saturated fat really as unhealthy as they would like to make it out to be?
        • Secondly, when you read the labels, is there really less fat in compare to the original product (see labels)?
      • Artificial sweeteners. (“Sweet Poison”)
        • Aspartame.
        • Splenda
        • Etc.
  • Foods consisting of:
    • Proteins:
      • High quality protein – for example egg protein.
      • Low quality protein – for example hamburger meat and all processed meats.
    • Fats:
      • Good fats – valuable properties, like anti-inflammatory, etc.
      • Bad fats – Cause heart disease, diabetes and fatty liver disease, etc.
    • Carbohydrates:
      • Starch – glucose only.
      • ‘Sugars’ – several: glucose, galactose, maltose, lactose, etc.
        • But the really bad one is “fructose” (“sweet stuff”) – will be discussed later in more detail.
    • Fiber:
      • Water soluble.
      • Non-water soluble.
    • Vitamins, minerals, etc.:
    • “Preservatives”:
        • Most preservatives are not healthy.
        • By law food manufacturers must name certain preservatives on the label.
        • Unfortunately, they are not forced to name many others.
        • Yes, for a person who lives a relatively healthy lifestyle and on occasion consumes a product containing some of these preservatives, it may not be so bad. However, most of the time the same product is taken frequently and other products with the same preservative or other unhealthy preservatives are taken in addition. The cumulative effect of these preservatives end up being very bad for your health.
  • BMI (Bone Mass Index):
    • BMI gives you the sum of 4 different compartments:
      • Bone: strong bones are linked to longer life (less fractures associated with serious complications).
      • Muscle: more muscle, burns more glucose and therefore leads to better health. Less fat storage.
      • Subcutaneous fat: 80% of total body fat.
        • Subcutaneous fat correlates with longevity.
        • People with a BMI of 25 to 30% on average enjoy a longer lifespan.
        • 20% of obese people have a normal metabolic status (no metabolic diseases associated with obesity).
      • Visceral fat (fat in the abdominal cavity): 20% of total body fat.
        • “BAD” for health.
        • Intra abdominal fat & especially organ fat (like liver fat, etc.)
        • Causes insulin resistance
          • Insulin resistance promotes further obesity, diabetes, cancer, cardiovascular disease, dementia and premature aging.
        • 50% of woman and 20% of man with so called normal BMI’s have high percentages of visceral fat.
        • 80% of obese people have high a percentage of visceral fat.
    • Actuarial analysis in 2003 showed that people with a BMI of 45% lost a total of 20 years of life. (K.R. Fontaine et al., “Years of Life Lost Due to Obesity,” JAMA 289 (2003):187 – 93.)
  • Keep in mind.
    • “Antidotes” too many diseases.
      • Exercise
      • Natural ‘Fiber’ in the whole food (not added)
    • “Toxins”
      • Fructose.
        • Fructose (carbohydrate which give the sweetness we are so ‘addicted’ to)
        • Cane sugar (natural, but processed): Sucrose = Glucose + Fructose.
        • High fructose corn syrup (cheap, processed and produced from corn): Glucose + Fructose.
        • Yes, fruits, etc. also contain fructose, but when in its natural state, the body gets some protection from the fiber against the negative effect of the fructose. Fruit is an important part of your diet as a ‘whole food’.  
        • All diets have one thing in common – restriction of “sugar” (fructose).
        • ‘Sucrose’ and ‘high fructose corn syrup’ (HFCS) have both glucose and fructose.
          • 20% of the absorbed glucose goes to the liver.
          • 100% of the absorbed fructose goes to the liver.
          • Glucose gets metabolized in the liver as a carbohydrate & fructose as a ‘fat’. Two different energy pathways at the same time overload the mitochondria in the liver cells.
          • When consumed as part of a whole fruit for example, the natural fiber will prevent a sudden flux of absorption and thereby protect the liver, by giving it time to metabolize the fructose.
      • “Man-made” food.
        • Need a person say anything more about it?
  • How do you stop adding ‘sugar’ or artificial sweeteners to your food?
    • Make a mind decision.
    • Force yourself to take your drinks (coffee, tea, etc.) without sweeteners for 14 days.
    • Studies showed that if you introduce sweet food to a baby, you only have to do it once. To introduce any other food, you have to do it 13 times.
  • Social habits.
    • Stop smoking!!
    • Alcohol within limits.
      • A glass of wine a day can have positive results.
      • When starting with treatments – no alcohol.
  • Different diets!
    • There is only one diet and that is a “healthy diet”.
    • Off course depending on your conditions there will be certain differences in your diet.
      • Sometimes there will be many restrictions to this “healthy diet”, especially in the beginning to help your body to heal itself.
      • Some people will have to take many and sometimes high dosages of supplements to help them recover from certain conditions.
  • Now where do we start?
    • Don’t feel overwhelmed.  Start slowly and as you learn more, you can implement more aspects in your diet and lifestyle.
    • Here are a few general tips to begin with – most of these will at some time be discussed in more detail.
    • Exercise.
      • First discuss exercise with your doctor.
        • Start with 15 to 30 minutes a day. 15 to 30 minutes a day is already enough to improve your health significantly.
        • If you are too overweight – start walking - increasing the speed till you walks fast.
      • Physical / resistance training with weights.
        • Exercise will increase your muscle mass, which will improve your health.
      • Will you lose weight from exercising alone? No.
        • The little fat you lose will be replaced by muscle – so weighing yourself will only make you depressed. 
        • All effective exercise programs for weight loss go with a diet plan! Without a healthy diet, you will not lose weight…! But even so, exercise will improve your health and thereby improve your longevity.
      • Myth! All calories are not equal and are not handled by the body the same way. Every person does not handle calories the same way.
      • Most calories are burned while resting, but for this you need to increase your muscle weight.
      • Fluids.
        • Make a list of all the different fluids you are drinking.
        • Water.
          • GOOD.
          • +/-2 liters a day.
          • Filtered water.
          • Chlorinated water not healthy.
              • Filter it to remove chlorine and other ‘stuff’.
              • Or boil it for 5 minutes.
              • Or add vitamin C or both (b) and (c).
              • Many people do not like water.
              • Get over it, it’s good for you.
              • Add a few drops of lemon juice  / some mint leaves for taste.
              • Or make a few liters weak herbal / “Rooibos” tea and drink it cold.
              • Do not add anything else for taste!
        • Milk.
          • GOOD, but no need to take excessive amounts – weight gain.
          • Don’t believe the scam that you need the calcium in milk!
          • ‘Raw’ (straight from the cow or goat, not pasteurized or homogenized) milk is the milk Pre-sure Health recommends.
          • Of course you must know the source of the milk – healthy cows / goats and hygienic procedures.
          • Why pasteurize or homogenize the milk – one reason is to prolong the shelf life and thereby profits.
            • Pasteurization: Heating the milk to a high temperature, kills certain to all bacteria and in the process also disables certain valuable enzymes. Ultra high temperature pasteurization means more damage to the nutrients and killing all bacteria – like long life box milk.
            • Homogenization: Process of breaking up the fat globules in the milk to such a small size that they remain suspended evenly in the milk rather than separating out and floating to the surface
            • Both these processes have a direct and/or indirect negative effect on your health.
          • Cow vs goat milk:
            • 65% of milk consumption in the world is goat milk.
            • High profile marketing campaigns and big-budget advertising is the reason for more cow milk consumption in the developed world.
            • Goat milk:
              • Less allergenic.
                • The allergen ‘Alpha s 1 Casein’ – 89% less than cow milk.
                • Study showed that nearly 93% of infants, who are allergic to cows’ milk, can drink goat’s milk.
              • Naturally “homogenized” – without the health consequences of the homogenized process.
                • The process of homogenization breaks the cell wall of the fat globule and causes the release of superoxide (free radical), which can have many health consequences.
              • Easier to digest.
              • Rarely causes lactose intolerance.
              • Matches up to human milk better than cow milk.
                • More essential fatty acids, like linoleic and arachidonic acid and other nutrients (Vit B6, vit A, and niacin, etc.) than cow milk.
              • Pre-sure B&H recommends goat milk.
              • Low Fat Milk.
                • According to Dr. David Ludwig a Harvard professor with a specialty in childhood obesity:
                  • Reduced fat milk’s sugar content is too high.
                  • A Reeve’s Peanut Butter Cup contains less sugar than a cup of 2% milk.
                  • The fat in “normal” milk helps to slow the absorption of sugar.
                  • Also have fewer nutrients due to the skimming process.
                  • By drinking these milk you promotes obesity and diseases like type 2 diabetes.
        • Sodas.
          • BAD – stop!
          • High in fructose. (“sugar water”)
          • Every additional 150 calories intake per day barely raised the prevalence for diabetes, but if those calories come from a can of soda (fructose) the increase in prevalence for diabetes is 7 fold. 
        • 100% Fruit juice. (just juice without the fibre as on most shelves)
          • BAD – the same effect as sodas.
          • It has no fiber.
          • 100% orange juice has slightly more fructose than a can of soda.
          • Smoothie – the insoluble fiber (2 kinds of fiber, which work together - soluble and insoluble) are completely destroyed by the shearing action of the blender blades.
        • Coffee
          • One to three cups a day.
          • If you like the taste of coffee, stop making it sweet with sugar or artificial sweeteners to change the taste. Otherwise stop drinking it.
        • Tea.
          • “Rooibos” tea and herbal tea is good for you.
          • Do not ad sweeteners to it.
        • Milk Shakes.
          • BAD.
          • If you allow yourself to have dessert once a week, then this will count as a dessert.
        • Meal replacement shakes.
          • BAD.
          • Cheap processed contents.
    • Fats.
      • Recommend:
        • Natural butter instead of margarine.
        • ‘Cold pressed’ extra virgin olive oil (not mixed with other oils)
          • For salads and baking.
        • ‘Cold pressed’ Flax oil (always make sure it has not expired; keep it refrigerated; store in a non- see through bottle; do not heat; use in salads).
        • Coconut oil.
          • GOOD for baking.
        • Animal fat (not in excess, as with everything. Free range animals: the fact that an animal may have some space to walk around for short periods, but is still fed,  does not make its products “organic”)
            • Not recommended with fed animals.
        • Fat naturally in whole food, like avocados, etc.
      • Not recommended: BAD.
        • Trans fats (“hydrogenated”) / partially hydrogenated oils.
          • Found in:
          • Margarine; commercial baked goods; fried and processed foods; tinned food; condiments; etc.
          • Cheap & do not ‘spoil’ easily.
          • Cause many health problems:
          • Heart disease, clogged arteries, high cholesterol, studies suggest diabetes and some types of cancer and the list goes on….
        • Vegetable, etc. oils for baking & frying of foods, which are not “cold pressed”. 
          • All these oils, like sunflower oil, etc. are processed.
        • Canola oil (research the history about it)
          • From genetically modified canola plants.
    • Protein:
      • Different origin.
        • Plant.
          • Good.
        • Animal.
          • We eat too much meat.
          • Etc.
      • GOOD.
        • High quality protein.
          • Egg protein.
        • Beef, lamb, chicken, game, etc.
          • Obviously free range (not fed) if possible.
        • “Pure” meat hamburger patties.
        • “Pure” mince.
        • You get enough protein from vegetables / nuts.
        • God never say that you must replace your vegetarian diet with meat. He said that you can now also eat meat (as an add-on to your diet).
          • He gave many restrictions.
          • Today there are more restrictions due to the way and what we fed the animals, etc.
      • BAD.
        • Low quality protein.
          • Hamburger meat and all processed meat / sausage products.
          • Fast Food meat.
          • “Fed” animals, etc.
        • Protein shakes,
    • Carbohydrates:
      • High & low glycemic foods.
        • Glycemic Index (GI)
          • It is the measurement of how quickly the blood sugar (glucose) levels increase after eating a certain food.
        • The GI of glucose is 100. The GI of a food depends on how this food raises the blood glucose relative to pure glucose.
        • Classification of GI foods.
          • Low GI: 55 or less.
          • Medium GI: 56 to 69.
          • High GI: 70 & higher.
      • Starch – glucose only.
        • Cereals & grains.
          • Cornflower.
            • Mostly processed – therefore not recommended.
          • Oatmeal.
            • Good if not processed.
          • Wheat flour.
            • Mostly processed – therefore not recommended.
          • Other – partially processed or processed with added fiber – for the same reason it cannot be classified as healthy, although better.
          • Bread.
            • White bread.
              • BAD – not even insects are interested in it.
              • If it says ‘whole wheat, but looks and tastes like white bread’ – then it is “white bread” (made from processed flour).
            • Brown bread – most partially whole wheat.
            • Real whole wheat bread – GOOD.
            • Rice.
              • Brown.
                • Non-processed (“polished”) rice – GOOD.
              • White.
                • BAD – processed.
                • Beans & lentils - GOOD.
                • Nuts & seeds – GOOD.
              • Starchy vegetables.
                • Potatoes.
                  • Eat scarcely – high glycemic index (GI) – low in fiber.
                    • Etc.
                • Starchy foods.
                  • Mostly BAD, because mostly made of processed ingredients or processed with partially ‘whole food’ ingredients.
                  • Like cookies, muffins, cakes, pastries, pasta
      • ‘Sugars’ – several: glucose, galactose, maltose, lactose, etc.
        • But the real bad one is “fructose” (“sweet stuff”).
        • Healthy when eaten as part of whole food.
    • Fermented’ food:
      • Very good.
      • Examples: Kefir (fermented milk); yogurt; sauerkraut (cabbage) and other fermented vegetables; sour pickles, etc….
      • Serves as pro-biotic to normalize the natural bacterial population in the gastro-intestinal system (GIS).
      • A healthy GIS means better digestion, absorption of nutrients and excretion of toxins. Also means regularly passing stools – it’s a myth that for some people it is normal to pass a stool once a week, or twice a week, or every 2nd day, etc. If you eat every day, then you must also pass stool(s) daily.
      • Eating fermented food regularly can only improve your health.
    • Fiber:
      • Fiber plays a very important role in the GIS and therefore with your health. The lack of fiber due to processing of food is one of the main reasons for people’s bad health.
      • Two types of fiber (both important)
        • Water soluble.
        • Non-water soluble.
    • Vitamins, minerals, etc.:
      • Natural supplements can be good.
        • For the best results it is taken as a supplement to a healthy lifestyle and not a replacement for an unhealthy lifestyle!
        • There is no magic “pill” to replace a bad life style.
        • Some people go to the other extreme by taking hands full of supplements out of “fear” or to try and make up for an unhealthy life style.
        • In some conditions it may be necessary to take many different and high dosages when treating certain conditions. This will change as soon as the condition is cure or stabilize.
        • If you follow most experts and/or so called experts on natural treatments / supplements and start taking what they recommend, you will end up with a shelf of products. Some of these ‘experts’ have one or two products and most of the time everything they write is to support that one or two products.
        • More about supplements……
    • Preservatives:
      • Preservatives are not healthy.
        • Why do you think they are forced by law to name certain preservatives on the label?
        • Unfortunately, the law only forces them to name certain preservatives.
        • Almost everything you buy that is pre-packed (in plastic, boxes, tins, etc.) contains preservatives.
        • Add up the total amount of preservatives you take in that you know about. It is a different thing if 90% of our food intake is natural and whole food, but these days it is 90% processed, etc.
    • Gastro-intestinal system.
      • From the ‘mouth to the anus’.
      • The most important system for your health in your body is your gastro-intestinal system. Everything else firstly depends on your GI health.
      • See Gastro-intestinal health and GI: Low acid levels in stomach.
      • An unhealthy GIS has an effect on your digestion of food, absorption of nutrients and excretion of toxins, etc
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