Nature showered Earth with an enormous variety of plants.
They come in every concievable size and shape and are used for everything from rope to shelter.
Their methods of survival and propagation are unique and based on the environment they have been placed in.
Plants produce a universe of chemical compounds.
They provide animals with all the wonderful, colorful and complex carbohydrates they eat as well as a multitude of herbs and spices for humans to flavor their meals.
Carbohydrates structurally makeup the many colorful fruits and vegetables that grow round the world.
Each plant contributes to the ecosystem but only a few are chosen as food.
Many are taken for granted but a few others have aroused scientific interest become the source for medicinal herbs and pharmaceutical drugs. That is because each plant contains a unique group of phytonutrients complexed to its store of polysaccharide chains.
Polysaccharide chains provide fuel needed to execute actions while the phytonutrients act as preventive agents that neutralize the many harmful agents that are produced by the body and repress its response to inflammation.
So not only do colorful foods best meet the energy needs of people who are active, but they also provide the spectrum of antioxidants (flavonoids, polyphenols) healthy fats (omega-3s), and host of natural anti-inflammatory foods (turmeric, ginger, garlic) that are essential to a proper recovery.
This is a non-pharmaceutical strategy that can best manage the pain and inflammation that follows exercise.
It's also a great preventive strategy to avoid getting arthritis. The earlier in life this strategy is implemented, the stronger the benefit.
Plants are critical for life to exist. All would perish without them.
We are most healthy when eating a balanced diet and living an active lifestyle. Not one filled with meetings, parties and events but one built around exercise and movement.
Humans get ill with inactivity. Food is less as critical to them.
Athletes are men and women that are passionate about exercise.
Athletes need an athlete's diet.
A diet based on plants.
The air we breathe and most of the foods we eat are the products of plants.
Without plants the human miracle of life would be aborted.
These pages contain as much information as I could assemble.
The foods are grouped based on the predominant pigment they contain. Green, blue, red, white or colorless
Phytochemicals are bound up in a plant's polysaccharide core.
Some so studded with phytocompounds that they are best described as a polysaccharide library.
Polysaccharides are advantageous to human health.
While in plants they they serve to protect the plant from the harmful rays of the sun, while utilizing its energy to grow.
The science provided is not intended to be memorized or kept in the brain’s RAM.
Exams test a doctor's ability to retrieve material with thought. This ability of a doctor to heal is hindered by a lack of persepective
but to demonstrate the scientific justification for the claim that "food is medicine".
Red, White and Blue with an excess of Green, is a name for a diet that depends on plants for the totality or library of compounds it contains. These compounds are provided by Nature and stored in the plant.
The phytonutrients are extracted from the food during the process of digestion or provided in an already bioavailable form or dietary supplement. Once free of its polysaccharide shackles and de-complexed, they are used by the body during normal and reparative functions. It is important to note that the process of refining food, removes these very valuable nutrients.
Pharmaceutical science isolates the active compound in the expectation of altering and patenting it into a profitable drug. Natural Healing don the otherhand epends on the whole plant to effect results. This statement pretty much sums up the difference between botanical and pharmaceutical medicine.
Drugs are single, isolated, solitary compounds usually discovered and derived from plants. Botanicals on the other hand, are libraries of those compounds. Libraries contain multiple versions of the same compound.
The library concept explains the complicated chemistry that rules bioactivity. In essence, it is Nature’s RAID array. Simultaneously backing up its active molecules with alternative ones, protecting them, in case they are accidental mutated or erased.
The molecules and the structures they bind with are the biological equivalents of data. Within this data, are certain sequences that lead to one effect while other sequences lead to others.
Balance between these events provides moderation. Pharmaceutical drugs have a much more powerful effect because drugs have no moderating influence other than dose.
Multiple versions provide stability and safety to botanicals. These cures are far less powerful than drugs because drugs consist of one active agent. Drugs possess power, uniformity and strength. They also produce serious side effects, which are countered by other drugs.
Cessation of exercise is the beginning of the end. In adults, it signals the precipitous decline called aging and its inevitable march towards death. In children, lack of exercise is a death sentence. It atrophies their muscles and numbs their brains. The younger they are, the worse they respond, their bodies and brains unable to handle the distress.
When exercise is not regularly performed during childhood, it’s the equivalent of an early death sentence. Never mind what they learn in school, this is no road map to success. Parents can’t depend on schools to save their kids.
Health begins and ends with exercise. Provide the proper nutrients to fuel it and allow the body to recover from it. Food, fluids and rest. It’s so frigging simple.
Health flows from exercise.
Exercise is good for the body, assuming of course, that the body is provided with all the nutrients it needs to drive and refuel and the body is in the shape needed to withstand the most demanding of metabolic circumstances.
The body runs on automatic pilot during exercise. It doesn’t need an increase in processing power by the brain, it needs lots of water and carbohydrates and a little fat. Common sense and sensible choices are
all that are needed to keep the machine running smoothly. Athletes need only feed its engine with colorful foods and H2O.
The same principal applies after exercise.
Get out of the way and let the body heal itself.
Exercise and movement defines good health. Athletes seek nirvana when they exercise and find spirituality in their racing hearts. Praying and meditation may achieve peace of mind due to its calmative effect regarding stress. It may even save their souls, but without daily movement, the life they lead is doomed to disease.
Healthy athletes don’t need drugs to restore balance they are already in balance. They move, stretch and live healthy lives.
Unhealthy, non-athletes for the most part, are sedentary zombies. They make excuses for why they don’t exercise or why they can't. They turn to drugs to maintain their ill state and diet gurus to reverse weight gain. Their sedentary state depends on doctors to manage symptoms. The healthy stay on autopilot and avoid metabolic diseases.
Sedentary living is a prescription for dying. Exercise on the other hand, is a godsend to the living. The fruit of exercise is the metabolic efficiency that results in long-term, improved health.
Self-care is a system in which the patient is the one responsible for making decisions, not their doctor. And the most important decision they make is to exercise.
This medical philosophy will benefit the fortunate few, the perspiration junkies who are unwilling to trust medical charlatans and disease-treating physicians with their health.
I also hope it encourages the millions of out-of-shape athletes and unfit kids to restore their health by resuming daily activity. While this may be seen as a book intended only to improve athletic performance,
the true value of this plan lies in preventing ailments.
I am sorry for those Americans who are unable to take advantage of this potential because they are already too unhealthy to make the transition. They are now forced to depend on prescription medication to manage their poor health without any hope of reversing it.
This program recommends whole foods, not plant isolates as the method to manage pain and inflammation as well as prevent cell dysfunction. It argues that it is in their totality, that foods and plants exercise their wondrous medicinal activity.
While they may not be as powerful as drugs, plants are safer because the balancing compounds act in concert to regulate the power and effectiveness of the active agent.
Fruits are wonderful creations enjoyed around the world. They are classified as the seed-bearing, reproductive organ of flowering plants. Their diversity includes tropical fruits like pineapples, mangoes, papaya, passion and jackfruits as well as berries, cherries and apples. Their contribution to good health lies in the phytocompounds they contain.
There are established recipes that highlight textures, flavors and tastes of food. This book describes some of them and the chemical contents or ingredients they are built on. This methodology is intended to enhance health, not a way to enjoy food. In my opinion, the best tasting foods usually maintains their library of compounds during preparation. it is therefore essential that meals start with fresh ingredients and no refined products.
Fruits are enjoyed raw. Vegetables require cooking.
Cooking alters the nutritional contents of foods. The trade-off is the wonderful taste they acquire, especially when fragrant herbs are used to season them.
Over the millennia, certain combinations of foods were cooked together. These combinations remain remarkably consistent today and reflect the diversity of the peoples, histories and experiences of the cultures that created them.
The term ‘diet’ originated in Ancient Greece and meant ‘way of life’. In other words a diet was the sum total of all activities. Not only the energy consumed, but that expended as well.
Today the term diet is a derogative term meant to indicate some sort of sacrifice to realize some goal. I prefer to use the term solution since it is a more positive way to accomplish that goal.
The Athlete’s Solution is largely built on the Western Mediterranean diet, a diet rich in olive oil and garlic, two prime reasons for the low incidence of heart disease seen in these people. It also recommends foods from Eastern Mediterranean cultures, which rely on chickpeas in its many forms including hummus and falafel.
Mediterranean cooking depends on tomatoes, garlic, onions, basil and lemon to give flavor to meat, vegetables, rice or pasta. Because of that, their meals provide a spectrum of compounds not found in the spinach, cauliflower or broccoli they started with.
Sautéing vegetables in virgin olive provides the safest fat to eat and sprinkling Extra-Virgin olive oil adds flavor to the dish.
Northern European and American cooking emphasizes dairy products like milk, butter, cheeses and meat in its meals. Although there are wonderful tastes associated with these foods, they contain a high amount of saturated fat, which contributes to the increased amount of heart disease and weight seen in these people.
Mediterranean meals on the other hand also contain fat, but the
incidence of cardiovascular diseases is less because Mediterranean meals are high in olive oil. Olive oil contains a high percentage of
monounsaturated fatty acids, which do not produce the same cholesterol-raising effect that saturated fats are known for.
No healthy diet could exclude foods from Asia. In fact, many of the
foods and herbs recommended in this book originated in that part of the
world. This includes many grains, fruits, vegetables, legumes and nuts
The main similarity between Mediterranean and Asian cooking is the
predominance of plants in their meals.
Asian cooking styles are based on the peoples and cultures of their unique region. There are three major styles of cooking.
Northeast Asian cooking originated in China, Japan and Korea. Their foods, spices, and seasonings were also used as medicines that they believe promote a long and healthy life.
The Chinese emphasized fats, oils, and sauces in their cooking while the Japanese preferred deep-frying (tempura), raw fish and edible algae. Korea, owing to its colder climate depended on hot-chili and other spices to prolong shelf life and stimulate the bodies self-correcting forces.
Soups are one of the great contributions to world-cuisine. They combine water with spices, legumes, and vegetables to create healthy meals. While most Americans have discovered the wonder of eating raw fish, the Japanese also created their version of soup, the nabemono.
Nabe is a one-dish meal built on tofu, edible algae, mushrooms, Sprouts and water. Added to it are kombu (kelp), wakame and nori (seaweeds). Rice noodles are often added after the vegetables, tofu or fish have been eaten. It’s simple and extremely healthy.
In Korea, they have meat barbecues emphasizing hot spices and garlic. In addition, their eating system provides an assortment of vegetables prepared in a wide diversity of ways.
South Asian cooking was built by the cultures of Burma, India, Sri Lanka and Pakistan. Its roots go back to the Persian-Arabian civilization, where nan (or flat bread), hot peppers, black pepper, cloves and ghee (a butter oil) were staples. They often used the seeds of cilantro or coriander as an appetite stimulant.
Indian vegetarian cooking relies heavily on spices, like coriander, cumin, chili peppers and turmeric to flavor legumes (lentils and beans). Curries combine many spices to create exceptionally healthy meals incorporating meats, fish and fowl.
Southeast Asian cooking originates from Cambodia, Laos, Thailand and Vietnam. They emphasize aromatic herbs and lightly prepare their foods. They utilize quick stir-frying, steaming, and boiling to cook them. They use different spices, including basil, cilantro, and mint to flavor them. And while northeastern Asian cooking emphasized soy sauce, South East Asian cooking substitutes fish sauce in its place.
In Vietnam, Phở is king. A smorgasbord of rice noodles, fragrant herbs, and beef or chicken, cooked in a flavorful broth on street stalls throughout the land.
The accompaniments include chili peppers, lime wedges, bean sprouts, coriander, green onions, white onions and Thai basil.
Phở is eaten for breakfast and often at other times of the day. It is one of the great joys of travelling in Southeast Asia.
The Hotpot is another one dish wonder of Vietnam. A boiling cauldron of broth, seafood, vegetables, herbs and spices are placed on tables to produce a very flavorful and healthy meal. Meat can also be substituted although they prefer to grill or barbecue meats.
The Hotpot requires the freshest of ingredients. Variations in hotpots include versions from Lao, Thailand, Cambodia, Vietnam, China and Japan.
One Hotpot in particular, the mushroom hotpot, provides a treasure trove of anti-cancer and immune stimulating compounds that were produced by various species of mushrooms. These mushrooms and the compounds they produce are discussed with as medicinal foods in Colorless Food.
These compounds are released into the broth upon heating or digestion.