ADVISORY FROM THE L.
F. NEXUS: THIS WEB PAGE IS NO
SUBSTITUTE FOR THE DIRECT ADVICE OF TRAINED, MEDICAL PROFESSIONALS, INCLUDING
YOUR DOCTOR OR PERSONAL PHYSICIAN.
Pneumiatry
(Pneumiatric Medicine)
The Life Foundations Nexus
PROPER NUTRITION
·
(rated 10) Nutritional changes should be made at a moderate pace. As you improve your nutrition you will begin
to like some foods more and other foods less.
·
(rated 10) Become your own nutritionist. In other words, make the study of nutrition
a lifelong pursuit. There is a lot you
can learn about nutrition and there is always more you can learn about
nutrition.
·
(rated 10) Use the following grocery list:
o Buy much more of these:
§
6
or more servings per day of grain products (rated 9):
·
Whole grain pasta (rated 9)
§
5 or more servings a day of fruits and vegetables (rated 10):
o
Beans and legumes (Eat 3
to 5 cups of beans and legumes per week (e.g., black, kidney, pinto,
garbanzo, lentils, split peas). [rated
9].)
§
Vegetable oils (rated 10)
§
Margarine (Do not
buy stick margarine. Buy soft
(possibly liquid) margarine (comes in a tub or bottle). The first ingredient on the nutrition label
must be called “liquid vegetable oil” or “canola oil” or “corn oil” or one of
the unsaturated fats oils listed below.) (rated 10)
o Buy much less of these:
§
No more than 6 ounces (after cooking) no more than every other day
from the meat group (the quantity
and frequency referred to here are rated 10):
·
Skinless Poultry (rated 2) (The
breast is healthiest. [rated 10])
o Buy even less of these:
§
Everything else (rated 1)
·
(rated 8) Rule of Sixes (This is an approximation of what you should eat
daily. See grocery list above for more
accurate information.)
o
6 servings per day of grain
products
o
6 servings per day of fruits
and vegetables
o
6 ounces every other
day from the meat group
·
(rated 10) Eat a variety of foods. This assures that you get all of the “building blocks of life,”
which are:
o
water
o
carbohydrates
o
proteins
o
fats
o
vitamins
o
minerals
·
(rated 9) Eat every food in moderation.
·
(rated 10) Eat enough calories to maintain a healthy weight. See “Weight Maintenance” section on the
previous page.
·
(rated 10) Eat foods low in fat. Fat is more than twice as fattening as other foods. Remember that your body needs fat.
·
(rated 10) The following table provides the “fat-Q index” for the
most fattening foods. The fat-Q
index (from “fat index without total regard for quantity [amount]
of food”) tells you how much fat there is in a food compared to other foods but
without total regard for the amount of each food. “1” indicates least amount of fat. “1000” indicates most amount of fat. The item in the
table with the least amount of fat - HOLLANDAISE SCE, W/ H2O, FRM MX -
provides 1/3 of the fat that a person needs who is on a 2000-calories-per-day
diet.
|
Description of Food |
Amount |
Fat-Q Index |
Description of Food |
Amount |
Fat-Q Index |
|
HOLLANDAISE SCE, W/ H2O, FRM MX |
1 CUP |
92 |
LIGHT, COFFEE OR TABLE CREAM |
1 CUP |
211 |
|
PORK FRESH RIB, ROASTD, LEAN + FAT |
3 OZ |
92 |
QUICHE LORRAINE |
1 SLICE |
220 |
|
CARROT CAKE, CREMCHESE FRST, REC |
1 PIECE |
96 |
SOUR CREAM |
1 CUP |
220 |
|
HAMBURGER, 4 OZ PATTY |
1 SANDWH |
96 |
MARGARINE, SPREAD, SOFT, 60% FAT |
3 OZ |
237 |
|
POTATO SALAD MADE W/ MAYONNAIS |
1 CUP |
96 |
SEMISWEET CHOCOLATE |
1 CUP |
280 |
|
MACARONI AND CHEESE, HOME RCPE |
1 CUP |
101 |
CASHEW NUTS, DRY ROASTD, UNSALT |
1 CUP |
289 |
|
PORK SHOULDER, BRAISD, LEAN + FAT |
3 OZ |
101 |
CASHEW NUTS, DRY ROASTED, SALTD |
1 CUP |
289 |
|
CREME PIE |
1 PIECE |
105 |
CASHEW NUTS, OIL ROASTD, SALTED |
1 CUP |
289 |
|
FISH SANDWICH, REG, W/ CHEESE |
1 SANDWH |
105 |
CASHEW NUTS, OIL ROASTD, UNSALT |
1 CUP |
289 |
|
ICE CREAM, VANLLA, SOFT SERVE |
1 CUP |
105 |
MARGARINE, REGULR, SOFT, 80% FAT |
3 OZ |
315 |
|
ICE CREAM, VANLLA, RICH 16% FT |
1 CUP |
110 |
ALMONDS, SLIVERED |
1 CUP |
320 |
|
BEEF ROAST, RIB, LEAN + FAT |
3 OZ |
119 |
PEANUTS, OIL ROASTED, SALTED |
1 CUP |
325 |
|
BEEF, CKD, CHUCK BLADE, LEAN + FAT |
3 OZ |
119 |
PEANUTS, OIL ROASTED, UNSALTED |
1 CUP |
325 |
|
BREAD STUFFING, FROM MX, MOIST |
1 CUP |
119 |
WALNUTS, BLACK, CHOPPED |
1 CUP |
325 |
|
LAMB, RIB, ROASTED, LEAN + FAT |
3 OZ |
119 |
FILBERTS, (HAZELNUTS) CHOPPED |
1 CUP |
331 |
|
PORK CHOP, LOIN, PANFRY, LEAN + FAT |
3 OZ |
119 |
PECANS, HALVES |
1 CUP |
335 |
|
AVOCADOS, FLORIDA |
1 AVOCDO |
123 |
WALNUTS, ENGLISH, PIECES |
1 CUP |
340 |
|
COCONUT, RAW, SHREDDED |
1 CUP |
123 |
WHIPPING CREAM, UNWHIPED, LIGHT |
1 CUP |
340 |
|
FISH SANDWICH, LGE, W/O CHEESE |
1 SANDWH |
123 |
WHIPPING CREAM, UNWHIPED, HEAVY |
1 CUP |
403 |
|
SWEETENED CONDENSED MILK CNND |
1 CUP |
123 |
MACADAMIA NUTS, OILRSTD, SALTED |
1 CUP |
472 |
|
HALF AND HALF, CREAM |
1 CUP |
128 |
MACADAMIA NUTS, OILRSTD, UNSALT |
1 CUP |
472 |
|
AVOCADOS, CALIFORNIA |
1 AVOCDO |
137 |
MARGARINE, SPREAD, HARD, 60% FAT |
1 CUP |
632 |
|
BEEF POTPIE, HOME RECIPE |
1 PIECE |
137 |
MARGARINE, REGULR, HARD, 80% FAT |
1 CUP |
834 |
|
PARMESAN CHEESE, GRATED |
1 CUP |
137 |
BUTTER, SALTED |
1 CUP |
842 |
|
WHITE SAUCE, MEDIUM, HOME RECP |
1 CUP |
137 |
BUTTER, UNSALTED |
1 CUP |
842 |
|
BREAD STUFFING, FROM MX, DRYTYPE |
1 CUP |
143 |
FATS, COOKING/VEGETBL SHORTENG |
1 CUP |
940 |
|
CHEESEBURGER, 4 OZ PATTY |
1 SANDWH |
143 |
LARD |
1 CUP |
940 |
|
CHICKEN POTPIE, HOME RECIPE |
1 PIECE |
143 |
OLIVE OIL |
1 CUP |
991 |
|
PECAN PIE |
1 PIECE |
147 |
PEANUT OIL |
1 CUP |
991 |
|
RICOTTA CHEESE, WHOLE MILK |
1 CUP |
147 |
CORN OIL |
1 CUP |
1000 |
|
MARGARINE, IMITATION 40% FAT |
3 OZ |
151 |
SAFFLOWER OIL |
1 CUP |
1000 |
|
COCONUT, DRIED, SWEETND, SHREDD |
1 CUP |
152 |
SOYBEAN OIL, HYDROGENATED |
1 CUP |
1000 |
|
CHICKEN A LA KING, HOME RECIPE |
1 CUP |
156 |
SOYBEAN-COTTONSEED OIL, HYDRGN |
1 CUP |
1000 |
|
CHEDDDAR CHEESE, SHREDDED |
1 CUP |
170 |
SUNFLOWER OIL |
1 CUP |
1000 |
|
IMITATN SOUR DRESSING |
1 CUP |
179 |
|
|
|
·
(rated 10) Eat much more plant foods than nonplant
foods.
·
(rated 10) Nonplant foods
include:
o Beef
o Lamb
o
Pork (Pork tenderloin is a
leaner cut.)
o Veal
o Poultry
o Seafood
§
The following are safer
seafoods to eat:
·
Salmon
·
Flounder
·
Cod
·
Catfish
·
Trout
·
Pollock
·
Clams
·
Shrimp (high in cholesterol
so have only a little)
·
Scallops
·
Lobster
o Eggs
o Dairy products
·
(rated 10) Eat almost no red meat.
·
(rated 10) Follow this ORDER OF PRIORITY in choosing
foods containing trans fats (trans fatty acids), saturated fats, cholesterol, and
polyunsaturated fats:
o First, choose foods extremely low in trans
fats (trans fatty acids). The words
“partially hydrogenated” and “hydrogenated” indicate trans fats. (rated
10)
o Then, second, choose foods low in saturated
fats.
o Then, third, choose foods low in cholesterol.
o Then, fourth choose foods low in
polyunsaturated fats.
·
(rated 10) Consume foods that are extremely low in trans fats
(trans fatty acids). This is more
important than consuming foods low in saturated fats. The words “partially hydrogenated”
and “hydrogenated” indicate trans fats.
Trans fats are found in many processed foods.
o One food that contains trans fats is:
§
Stick margarine (high in
trans fats)
o Some foods that usually contain trans fats are:
§
French
fries
§
Donuts
§
Cookies
§
Cakes
§
Crackers
·
(rated 9) Consume foods low in saturated fats. This is more important than consuming
foods low in cholesterol. Saturated
fats are found in:
o
Meat
o
Butter
o
Whole milk
o
Cream
o
Cheese
o
Ice cream
o
Coconut oil
o
Cocoa butter
o
Palm kernel oil
o
Palm oils
·
(rated 9) Unsaturated fats are found in these trans-fat-free oils:
o
Safflower oil
o
Corn oil
o
Soybean oil
o Olive oil
o
Canola oil
·
(rated 9) Consume foods low in cholesterol. Cholesterol is found in:
o
Eggs (High cholesterol
food. Egg whites have no fat and no cholesterol.)
o
Meat (Moderate cholesterol
food.)
o
Poultry (Moderate cholesterol
food.)
o
Fish (Moderate cholesterol
food.)
o
Dairy products (Moderate
cholesterol food if medium to high fat content. Low cholesterol food if low fat content. Very low cholesterol food if skim
milk product.)
·
(rated 10) The following
table provides the “cholesterol index” for common foods. “1” indicates least amount of
cholesterol. “1000” indicates most
amount of cholesterol. The amount of each food is the same in terms of weight.
|
Food |
Cholesterol Index |
Food |
Cholesterol Index |
|
Eggs, white |
0 |
Haddock, baked |
46 |
|
Non-dairy creamer, dry |
0 |
Cheese, neufchatel |
47 |
|
Non-dairy whipped topping |
0 |
Beef, prime rib, lean only |
51 |
|
Milk, skim |
1 |
Pork, loin, lean only |
51 |
|
Yogurt, part skim |
4 |
Catfish, breaded, fried |
51 |
|
Milk, 2% |
4 |
Beef, ground, extra lean |
52 |
|
Cheese, dry curd |
4 |
Pork, loin, lean and fat |
52 |
|
Ice milk |
4 |
Bacon |
53 |
|
Sherbet |
4 |
Chicken, roasted, no skin |
53 |
|
Yogurt, whole |
8 |
Turkey, dark meat |
53 |
|
Milk, whole |
9 |
Beef, prime rib, lean and fat |
54 |
|
Cheese, cottage, creamed |
9 |
Salmon, baked |
54 |
|
Tuna, oil packed, drained |
19 |
Duck |
56 |
|
Tuna, water packed, drained |
26 |
Beef, ground, regular |
56 |
|
Ice cream, regular |
27 |
Cheese, swiss |
58 |
|
Cheese, mozzarella, part skim |
34 |
Cheese, cheddar |
67 |
|
Cod, baked |
34 |
Cheese, cream |
69 |
|
Ham, regular |
37 |
Lamb, lean only |
76 |
|
Bologna |
37 |
Lamb, lean and fat |
76 |
|
Crab |
37 |
Veal cutlet |
80 |
|
Ice cream, premium |
37 |
Cream |
86 |
|
Bratwurst |
37 |
Chicken, fried with skin |
104 |
|
Cheese, pasteurized processed
cheese food |
40 |
Shrimp, breaded, fried |
110 |
|
Clams |
42 |
Shrimp, boiled |
122 |
|
Turkey, light meat |
43 |
Eggs, whole (2 eggs) |
342 |
|
Lobster, boiled |
45 |
Eggs, yolk (6 yolks or 1/3 cup) |
1000 |
·
(rated 10) Eat very little organ meats (high cholesterol
foods). Eat no liver
or kidney.
o
Liver
(Eat none. Highly toxic.)
o
Brains
o
Chitterlings
o
Kidney
(Eat none. Toxic.)
o
Heart
o
Gizzard
o
Sweetbreads
·
(rated 10) Cholesterol is not found in plant foods and plant food
products such as:
o
Fruits (contains fibre)
o
Vegetables (contains fibre)
o
Fruit juices (might contain
fibre)
o
Grains (contains fibre)
o
Nuts (contains fibre)
o Seeds (contains fibre)
·
(rated 10) Eat fresh fruits and vegetables. The vitamins in fruits and vegetables lose
their potency over time.
·
(rated 10) Eat plenty of fibre-containing foods. If you don’t, you must take a fibre
supplement, which is concentrated fibre.
Fibre is found in plant foods.
Fibre is cellulose (the chief part of the cell walls of plants). Fibre (cellulose) is not digested. Fibre protects the digestive system. As you increase fibre intake, increase fluid
intake. Finally, include
fibre-containing food or a fibre supplement with every meal (this
statement rated 9).
The following table provides
the “fibre index” for common foods. “1”
indicates least amount of fibre. “100”
indicates most amount of fibre.
|
Food |
Amount |
Fibre Index |
|
Brown rice, barley |
½ cup |
20 |
|
Green beans (cooked), carrots, tomatoes,
broccoli. |
½ cup |
20 |
|
Fruit |
½ cup or one medium fresh fruit serving |
20 |
|
Nuts and seeds |
One half ounce |
20 |
|
Whole grain or whole wheat breads and crackers |
1 serving / 1 slice / 1 ounce |
20 |
|
Low-fibre cereals: Cheerios, Oatmeal, Wheaties |
½ - 3/4 cup |
25 |
|
Corn, peas |
½ cup |
30 |
|
Raw vegetables |
1 - 2 cups |
30 |
|
Dried peas, beans (black, red, kidney, pinto),
lentils |
1/3 cup |
45 |
|
Moderate-fibre cereals: Bran Flakes, Shredded Wheat, oat bran |
1/2 - 3/4 cup |
45 |
|
High-fibre cereals: Fibre One, All-Bran, 100% Bran, Bran Buds |
1/3 - 1/2 cup |
100 |
·
(rated
10) Eat only organically grown foods. Organically grown
plant foods are grown using only natural fertilizers and no pesticides. The use of natural fertilizers results in
more nutritious foods. Note that some
foods labeled as “organic” are not.
·
(rated 10) Consume little sugar and sugar-rich foods
like pop and candy and eat more foods that contain carbohydrates that
the body converts slowly to sugar such as:
o
Pumpernickel
o
Oat bran bread
o
Oatmeal
o
All-Bran™
o
Parboiled rice
o
Sweet potato
o
Pasta (cooked “al dente”
(firm) rather than overcooked is better)
o
Lentils/kidney/baked beans
o
Apple/banana/plum
o
Skim milk
o
Popcorn
·
(rated 10) The following table provides the “sugar conversion index”
for common foods. “1” indicates slowest
conversion by the body of the carbohydrates in a food to sugar. “100” indicates fastest conversion by the
body of the carbohydrates in a food to sugar. The slower the body converts
the carbohydrates in a food to sugar the better. Note that there are different types of sugars. The kind of sugar referred to here is
glucose, not sucrose, which is table sugar.
|
Food |
Sugar Conversion Index |
|
Skim milk |
37 |
|
Sweet potato |
44 |
|
Apple/banana/plum |
44 (average) |
|
Lentils/kidney/baked beans |
44 (average) |
|
Pasta |
44 (average) |
|
All-Bran™ |
48 |
|
Pumpernickel |
53 |
|
Parboiled rice |
55 |
|
Oat bran bread |
58 |
|
Popcorn |
64 |
|
Table sugar (sucrose) |
67 |
|
Ice cream |
70 |
|
Oatmeal |
70 |
|
Couscous |
75 |
|
Melba toast |
81 |
|
White bread |
81 |
|
Potato (boiled/mashed) |
84 |
|
Soda crackers |
85 |
|
French fries |
86 |
|
Jellybeans |
92 |
|
Rice Krispies™ |
94 |
|
Corn Flakes™ |
96 |
|
Instant rice |
100 |
·
(rated 10) Keep your sodium intake low. Salt is one source of sodium. Reducing the amount of salt you use is one
way to reduce sodium intake.
·
(rated 10) Consume caffeine in moderation. Two cups of coffee a day or two cans of cola a day or one of
each.
·
(rated 8) Take “vitamins” but note the rating for this item -
8. Use an all-natural,
multivitamin/multimineral supplement.
Keep the bottle tightly sealed and stored in a dark, dry, cool area to
lengthen shelf life.
·
(rated 10) Eat fresh foods.
Avoid leftovers as much as possible.
(rated 10) Do not use aspartame (marketed as NutraSweet and
Equal and added to a variety of processed foods and beverages). Read food labels to see if foods contain
aspartame. See the “Food Substitutes”
section on the previous page (aspartame fails both tests).
·
(rated 10) The following
table provides the “meat safety index” for various meats. “1” indicates safest meat. “1000” indicates least safe meat. Safety is based on
amount of fat in each type of meat.
|
Type of Meat |
Meat Safety Index |
|
Turkey, light meat |
14 |
|
Chicken boneless, skinless
breast—½ breast |
19 |
|
Venison |
28 |
|
Turkey, dark meat |
43 |
|
Veal tenderloin |
47 |
|
Extra lean ham |
54 |
|
Beef, sirloin steak |
71 |
|
Lean ground chuck |
87 |
|
Canadian bacon |
122 |
|
Pork chop |
123 |
|
Lamb—leg |
163 |
|
Duck, skinless |
174 |
|
Salami—1 ounce |
174 |
|
Chicken leg, skin on—one |
209 |
|
Turkey sausage—two |
278 |
|
Pork bologna |
348 |
|
Pork sausage links—two large |
348 |
|
Beef, ground |
470 |
|
Pork chitterlings |
504 |
|
Pepperoni |
887 |
|
Bacon |
1000 |
·
(rated
10) Here
are the recommendations for how long you
should keep various foods in the refrigerator or the freezer before you throw
them out. These recommendations come from the Food
Safety and Inspection Service of the United States Department of Agriculture.
|
Product |
Refrigerator (40 °F) |
Freezer (0 °F) |
|
Eggs |
||
|
Fresh, in shell |
3 to 5 weeks |
Don't freeze |
|
Hardcooked |
1 week |
Don't freeze well |
|
TV Dinners |
|
3-4 months |
|
Deli prepared convenience
foods such as egg, chicken, ham, and
macaroni salads |
3-5 days |
Don't freeze well |
|
Hot dogs and Lunch Meats |
||
|
Hot dogs, opened package |
1 week |
1-2 months |
|
Hot dogs, unopened package |
2 weeks |
1-2 months |
|
Lunch meats, opened |
3-5 days |
1-2 months |
|
Lunch meats, unopened |
2 weeks |
1-2 months |
|
Deli sliced luncheon meats |
3-5 days |
Don't freeze well |
|
Soups and Stews |
3-4 days |
2-3 months |
|
Ground Meat and Poultry |
1-2 days |
3-4 months |
|
Bacon |
7 days |
1 month |
|
Sausage |
1-2 days |
1-2 months |
|
Ham |
||
|
Ham, fully cooked--whole |
7 days |
1-2 months |
|
Ham, fully cooked--half |
3-5 days |
1-2 months |
|
Ham, fully cooked--slices |
3-4 days |
1-2 months |
|
Fresh Meat |
||
|
Beef, steaks and roasts |
3-5 days |
6-12 months |
|
Pork, chops and roasts |
3-5 days |
4-6 months |
|
Lamb, chops and roasts |
3-5 days |
6-9 months |
|
Veal |
3-5 days |
4-8 months |
|
Meat Leftovers |
3-4 days |
2-3 months |
|
Fresh Poultry |
||
|
Chicken or turkey, whole |
1-2 days |
1 year |
|
Chicken or turkey pieces |
1-2 days |
9 months |
|
Poultry Leftovers |
3-4 days |
4 months |