Re: sweet potatoes, easy nutrition. How do you handle hunger?

[Guest guest]

All,

Sometimes the optimal nnutriton part of croning seems like it's just too

complicated, doesn't it?

I mean, you're hungry and in the early part of your program perhaps even a

little low on energy and you're still waiting for that surge of strength and

energy that's a part of calorie control with optimal nutrition.

Maybe we could share solutions to these two questions: (1) what are some

easy ways to get full nutrition? and (2) how do you handle hunger?

I posted an easy, if strange, breakfast the other day because it works for

me. I sure don't eat it every day, and so I have other breakfast patterns.

They all include nutritional yeast, because I have come to enjoy the flavor

after several years.

I believe the nutritional breakdown is available on Red Star Yeast's web

site. If you can't find it, let us know, and I'll post the breakdown for

100 grams here....

Another " secret " that works for me is sweet potatoes. First, I like them.

Second, they're full of beta carotene, with a good supply of Vitamin E.

They're full of good stuff, and your graph on dwidp will make a nice

satisfying jump upward.

I also use carrots (I started out not liking carrots, but I've changed)

because they're full of alpha carotene. Both are good for fiber. A cronie

from South central Washington state simply exchanges sweet potatoes for

white potatoes.

You may be concerned about the cost of more healthful foods. Remember.

You're eating 20 to 30 per cent less than before. And you're eating far

more foods " as grown " ....so you're not paying for processing....or at least

not as often.

You may be concerned about the time needed to prepare these foods. It's

true that some of the complex recipe's take time to prepare. It's also true

that you need not prepare them at all. And it's also true that you can

prepare your foods ahead

and freezing, or making lessor amounts and holding in the fridge for a few

days.

Colleen and I eat a lot of beans. We eat pinto beans, small red beans,

garbanzo's, black eye peas, black beans, and sometimes split peas. We

eat them for a couple of reasons, but chief among them is that they're a

good source of non-meat protein, a terrific source of b vitamins and iron,

and a super source of folacing. We cook a lot at once and freeze them in

two-cup containers....just right for me to eat a little too much and Colleen

to eat the right amount.

What I'm saying is that there are answers to most of your croning

challenges. These answers work, but they don't all work for everytbody.

For instance, it's probably not necessary to restrict animal protein to the

extent that I do for most people.

On the other hand, my blood pressure was once 200+/142. Last night,

with no medication, it was 122/72.

My diet is aimed at cholesterol reduction, homocysteine reduction, and

blood pressure reduction.

Although I am not yet thin, my immediate health goals are being met....if

you don't have these challenges, you needn't restrict yourself as I do (in

my opinion). Anyway, there are answers.

Now, I need your answers.

What do you do to control hunger? I have some answers, but I'd like to

know yours.

Ed S.

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[Guest guest]

Hi Ed, I enjoyed reading your post. My name is Gail and I am new here. Have you read Dr. Doug Graham's book "Grain Damage". I have no opinion on the book but I just wanted to know if you had read it, even heard of it, and if so, what your thoughts were. Also, I am curious what you (and others) think about the whole raw food approach to eating. Thanks. ----- Original Message ----- From: Ed Sullivan Sent: Sunday, October 20, 2002 10:10 AM Subject: Re: [ ] sweet potatoes, easy nutrition. How do you handle hunger? All,Sometimes the optimal nnutriton part of croning seems like it's just toocomplicated, doesn't it?I mean, you're hungry and in the early part of your program perhaps even alittle low on energy and you're still waiting for that surge of strength andenergy that's a part of calorie control with optimal nutrition.Maybe we could share solutions to these two questions: (1) what are someeasy ways to get full nutrition? and (2) how do you handle hunger?I posted an easy, if strange, breakfast the other day because it works forme. I sure don't eat it every day, and so I have other breakfast patterns.They all include nutritional yeast, because I have come to enjoy the flavorafter several years.I believe the nutritional breakdown is available on Red Star Yeast's website. If you can't find it, let us know, and I'll post the breakdown for100 grams here....Another "secret" that works for me is sweet potatoes. First, I like them.Second, they're full of beta carotene, with a good supply of Vitamin E.They're full of good stuff, and your graph on dwidp will make a nicesatisfying jump upward.I also use carrots (I started out not liking carrots, but I've changed)because they're full of alpha carotene. Both are good for fiber. A croniefrom South central Washington state simply exchanges sweet potatoes forwhite potatoes.You may be concerned about the cost of more healthful foods. Remember.You're eating 20 to 30 per cent less than before. And you're eating farmore foods "as grown"....so you're not paying for processing....or at leastnot as often.You may be concerned about the time needed to prepare these foods. It'strue that some of the complex recipe's take time to prepare. It's also truethat you need not prepare them at all. And it's also true that you canprepare your foods aheadand freezing, or making lessor amounts and holding in the fridge for a fewdays.Colleen and I eat a lot of beans. We eat pinto beans, small red beans,garbanzo's, black eye peas, black beans, and sometimes split peas. Weeat them for a couple of reasons, but chief among them is that they're agood source of non-meat protein, a terrific source of b vitamins and iron,and a super source of folacing. We cook a lot at once and freeze them intwo-cup containers....just right for me to eat a little too much and Colleento eat the right amount.What I'm saying is that there are answers to most of your croningchallenges. These answers work, but they don't all work for everytbody.For instance, it's probably not necessary to restrict animal protein to theextent that I do for most people.On the other hand, my blood pressure was once 200+/142. Last night,with no medication, it was 122/72.My diet is aimed at cholesterol reduction, homocysteine reduction, andblood pressure reduction.Although I am not yet thin, my immediate health goals are being met....ifyou don't have these challenges, you needn't restrict yourself as I do (inmy opinion). Anyway, there are answers.Now, I need your answers.What do you do to control hunger? I have some answers, but I'd like toknow yours.Ed S.>>>>>> >> >

[Guest guest]

Hi Gail,

I haven't read or heard about Dr. Graham's book, although I have read about numerous hypothetical objections to grains. Some are on the basis of potentially harmful constituents in the grain itself. Some are based on the hypothesis that paleolithic hunter gatherer's didn't eat much grain and if they didn't, we shouldn't. Some of the examples we have of paleolithic ancestors seem to have been larger, stronger, and perhaps smarter than we are. Some are based on the reality of the incidence of food sensitivities that some people do evidence. I note that the longest living societies in our documentable history have been and continue to be those who use grain as a primary food. I note that fruits and vegetables seem to be the "missing ingredients" when a culture is not very healthy; and it may, indeed (to me) make sense to replace some grains (or all, if one wishes) with vegetables such as sweet potatoes, and fruits, as well as the those of lower caloric density.

So, I am in between. I don't believe for a minute that moderate amounts of grains and legumes are a useful part of a life extension diet. But, in a calorie restricted diet, one needs to push the nutrients, and grains are not very nutrient dense.

Switching to a sweet potato based diet places you in the company of the ancient Okinwans, who, I read, consumed perhaps 80 percent of calories as sweet potatoes. Those ancient Okinawans, however, did not live as long as the present group who continue with a modification of the old ways. Today, the elders living the lifestyle of the long-living Okinawans eat a varied diet including fish, pork, canola oil, sweet potato, many different green vegetables, members of the gourd family, fruits, and white rice. Rice is a major source of calories in this group as opposed to the younger Okinawans who, I understand, like french fries.... The younger Okinawans do not practice calorie restriction, and are not on a life-extension path.

The Cretan diet, the model for the Mediterranean diet has high in olive oil, vegetables, legumes, and wheat, as well as various fruits. They ate fish if they lived close enough to the mediterranean. This study dates back to just after the 2nd world war. Refrigeration was not readily available. They drank goat milk, then ate the goats.

What it comes down to is that Dr. Roy Walford has taken this all into consideration. He suggests that a varied diet, that includes small amounts of meat/poultry, not much fat with an emphasis on canola oil or olive oil for what fat is included in the diet, whole grains in a wide variety, legumes, and fish. He suggests fish a couple of times a week, and meat or poultry once. I am currently skipping the meat/poultry phase. He believes that vegetables and fruits in terms of volume should be the basis of the diet. He includes milk/yogurt. I only use small amounts of milk and yogurt, mostly as condiments rather than aliments.

Walford, Roy Walford's daughter has been living the life extensioin life style for many years. He last post on the subject of raw foods was that she was at about 70% raw foods. My 70 year old memory may not be accurate on that figure, but she was eating a high proportion of raw to cooked foods.

Raw foods in large amounts give me massive amounts of indigestion.

Dr. Walford says there are advantages both ways. He eats a mixed diet of raw and cooked, as do I. So do the long living cultures of which we have definite record.

Gail, I will look for Dr. Graham's book, and read it if I find it.

Thank you for your post.

Ed

----- Original Message -----

From: GAIL MCDONALD

Sent: Sunday, October 20, 2002 9:09 PM

Subject: Re: [ ] sweet potatoes, easy nutrition. How do you handle hunger?

Hi Ed,

I enjoyed reading your post. My name is Gail and I am new here. Have you read Dr. Doug Graham's book "Grain Damage". I have no opinion on the book but I just wanted to know if you had read it, even heard of it, and if so, what your thoughts were. Also, I am curious what you (and others) think about the whole raw food approach to eating. Thanks.

----- Original Message -----

[Guest guest]

Ed, Thank you for that information. I will study some of those groups of people to learn more about each of their diets. I admire people who can live the raw food lifestyle. I have tried, but find I am hungry all the time so something like brown rice helps. Anyways, Dr. Doug Graham has a web site and you can get his book there. It is a relatively small, inexpensive book. If you read it, please let me know what you think. ----- Original Message ----- From: Ed Sullivan Sent: Monday, October 21, 2002 9:45 AM Subject: Re: [ ] sweet potatoes, easy nutrition. How do you handle hunger? Hi Gail, I haven't read or heard about Dr. Graham's book, although I have read about numerous hypothetical objections to grains. Some are on the basis of potentially harmful constituents in the grain itself. Some are based on the hypothesis that paleolithic hunter gatherer's didn't eat much grain and if they didn't, we shouldn't. Some of the examples we have of paleolithic ancestors seem to have been larger, stronger, and perhaps smarter than we are. Some are based on the reality of the incidence of food sensitivities that some people do evidence. I note that the longest living societies in our documentable history have been and continue to be those who use grain as a primary food. I note that fruits and vegetables seem to be the "missing ingredients" when a culture is not very healthy; and it may, indeed (to me) make sense to replace some grains (or all, if one wishes) with vegetables such as sweet potatoes, and fruits, as well as the those of lower caloric density. So, I am in between. I don't believe for a minute that moderate amounts of grains and legumes are a useful part of a life extension diet. But, in a calorie restricted diet, one needs to push the nutrients, and grains are not very nutrient dense. Switching to a sweet potato based diet places you in the company of the ancient Okinwans, who, I read, consumed perhaps 80 percent of calories as sweet potatoes. Those ancient Okinawans, however, did not live as long as the present group who continue with a modification of the old ways. Today, the elders living the lifestyle of the long-living Okinawans eat a varied diet including fish, pork, canola oil, sweet potato, many different green vegetables, members of the gourd family, fruits, and white rice. Rice is a major source of calories in this group as opposed to the younger Okinawans who, I understand, like french fries.... The younger Okinawans do not practice calorie restriction, and are not on a life-extension path. The Cretan diet, the model for the Mediterranean diet has high in olive oil, vegetables, legumes, and wheat, as well as various fruits. They ate fish if they lived close enough to the mediterranean. This study dates back to just after the 2nd world war. Refrigeration was not readily available. They drank goat milk, then ate the goats. What it comes down to is that Dr. Roy Walford has taken this all into consideration. He suggests that a varied diet, that includes small amounts of meat/poultry, not much fat with an emphasis on canola oil or olive oil for what fat is included in the diet, whole grains in a wide variety, legumes, and fish. He suggests fish a couple of times a week, and meat or poultry once. I am currently skipping the meat/poultry phase. He believes that vegetables and fruits in terms of volume should be the basis of the diet. He includes milk/yogurt. I only use small amounts of milk and yogurt, mostly as condiments rather than aliments. Walford, Roy Walford's daughter has been living the life extensioin life style for many years. He last post on the subject of raw foods was that she was at about 70% raw foods. My 70 year old memory may not be accurate on that figure, but she was eating a high proportion of raw to cooked foods. Raw foods in large amounts give me massive amounts of indigestion. Dr. Walford says there are advantages both ways. He eats a mixed diet of raw and cooked, as do I. So do the long living cultures of which we have definite record. Gail, I will look for Dr. Graham's book, and read it if I find it. Thank you for your post. Ed ----- Original Message ----- From: GAIL MCDONALD Sent: Sunday, October 20, 2002 9:09 PM Subject: Re: [ ] sweet potatoes, easy nutrition. How do you handle hunger? Hi Ed, I enjoyed reading your post. My name is Gail and I am new here. Have you read Dr. Doug Graham's book "Grain Damage". I have no opinion on the book but I just wanted to know if you had read it, even heard of it, and if so, what your thoughts were. Also, I am curious what you (and others) think about the whole raw food approach to eating. Thanks. ----- Original Message -----