| (On Improving Fertility we found that nutrition is one of the most crucial factors in determining, restoring, or improving one�s fertility. Here we explore how to choose foods that will nourish your body, maintain and restore health. Though it is important that you do this for yourself no matter what, all of these tips will help you to nourish your children better, so that their lives can be lived with the best possible health. Not only this, but with the special caloric and dietary needs of a person with CF, it is important to make sure that our food choices are wise and efficient. Poor food choices can actually burn more calories in digestion that you absorb�ed.) The highest priority for maintaining good health is nutritious food. from Fertility, Cycles & Nutrition: How Diet Affects Your Menstrual Cycles and Fertility p.4 by Marilyn M. Shannon We now know that most pregnancy diseases and complications are caused by poor diets - by lack of enough good foods during pregnancy. A good diet is the best insurance that your baby will be healthy and strong with a normal weight at birth! Forty years of medical research has proved that bad diets during pregnancy cause: Stillborn babies. Low birth weight or premature babies. Brain damaged babies with less intelligence. Hyperactive babies with more irritability. Infection-prone babies with more illness. A good diet will protect your baby from these troubles. Bad diets cause diseases in mothers too: Metabolic Toxemia of Late Pregnancy (MTLP) - a disease caused by not enough good quality proteins and vitamins in the diet. Anemias ("low blood") - caused by not enough iron, vitamins and/or proteins in the diet. Abruption of the Placenta - a disease in which the placenta (or "afterbirth") breaks loose inside the mother's womb, often before labor begins. Severe infections of the lungs, kidneys and liver. Miscarriage - if the mother does not have a good diet, the placenta grows imperfectly and cannot meet the needs of the developing baby, and a miscarriage results. Click www.blueribbonbaby.org/ifyouarepregnant/1-introduction.shtml to view the article in its entirety (On Improving Fertility we found that nutrition is equally important in determining the health of the father's sperm, so men need to be equally concerned about their nutrition when pursuing parenthood--ed.) The Basics WATER Water is an essential nutrient that is involved in every function of the body. It helps transport nutrients and waste products in and out of cells. It is necessary for all digestive, absorption, circulatory, and excretory functions, as well as for the utilization of the water-soluble vitamins. It is also needed for the maintenance of proper body temperature. By drinking an adequate amount of water each day�at least eight 8-ounce glasses�you can ensure that your body has all it needs to maintain good health. Tap Water � Regardless of the original source of tap water, it is vulnerable to a number of different types of impurities. Some undesirable substances found in water, including radon, fluoride, and arsenic, iron, lead copper, and other heavy metals, can occur naturally. Other contaminants, such as fertilizers, asbestos, cyanides, herbicides, pesticides, and industrial chemicals, may leach into ground water�through the soil, on into any tap water from plumbing pipes. Still other substances, including chlorine, carbon, lime, phosphates, soda ash, and aluminum sulfate, are intentionally added to public water supplies to kill bacteria, adjust pH, and eliminate cloudiness, among other things. In addition, water can contain biological contaminants, including viruses, bacteria, and parasites. If you are concerned about the safety of the water coming out of your tap, you can contact your local water officials or local health department, which may test your tap water free of charge�Typically, however, these agencies test the water only for bacteria levels, not for toxic substances. Therefore, you might want to contact a commercial laboratory or local state university laboratory to test your water for its chemical content. Water Filters � Water filtration systems vary in effectiveness. Two types that are considered good are reverse osmosis and ceramic filtration systems. To remove parasites�The EPA and CDC recommend purchasing a filter that has a National Sanitation Foundation (NSF) rating for parasite reduction and that has an absolute pore size of 1 micron or smaller. Bottled Water � Because there is a lot of overlapping among these criteria [for classifying bottled water], some water fits more than one classification. In addition, most states have no rules governing appropriate labeling, so some bottled water claims may be misleading or incorrect. from Prescriptions For Nutritional Healing pp.3, 30, 32, by James F. Balch, M.D. and Phyllis A. Balch, C.N.C. Over a lifetime you will put more water into your body than any other kind of food or drink. So, paying attention to the water you drink is at least as important, if not more so, than inspecting the food that you eat. There is�the possibility that chlorine used to kill germs in water might upset the balance between harmful and useful bacteria in the human intestines, perhaps even killing the weaker bacteria and allowing the stronger, and sometimes more harmful, ones to multiply unchecked. While chlorination of the water supply has eliminated certain public health problems, such as water-borne outbreaks of cholera and hepatitis, the questions about the overall safety of chlorination are still unanswered. If you live in an agricultural area, it is best to drink bottled water during the �run-off months,� that is, the peak periods of surface-water contamination that follow harvesting�[A]n alarming study of tap water samples from many agricultural areas revealed that thousands of infants were drinking infant formula mixed with pesticide-contaminated water. Bacteria sometimes found in water supplies include cryptosporidium, E. coli, and Giardia. there are plenty of other sources for tese germs in the environment, and most health people can fight them off with no problem. But for people whose immune systems don�t work well�those already ill, the very young and the very old, people receiving cancer treatment or those with AIDS�bacteria in the water supply can be life-threatening. The main metal menace in water is lead, which seeps into water from old pipes and plumbing solder. Lead plumbing materials were not banned until 1986, so many homes and municiple water systems still have pipes held together with lead solder. With filters, like so many other commodities, you get what you pay for�But, if you think of food and water as medicine, pure water, even at the price of a filtration system, is still one of the least expensive pills you can swallow�Be sure you change cartridges frequently and according to the manufacturer�s instructions. (For a discussion on types of filters see this source pp.79-82--ed.) Over 50 percent of an adult�s body is water�Blood is 80 percent water, and even muscles are 70 percent water. The waterway flows through your body, delivering nutrients to cells and carrying away waste. Water acts as your body�s cooling system, moving heat to the skin surface, where it evaporates in sweat and breath. Water lubricates joints, softens skin, makes muscles work more smoothly, and prevents constipation. Adults need�between � and � ounce of water per pound per day, depending on the amount of exercise, heat loss, illness, and so on. A 120-pound woman should drink at least eight 8-ounce glasses of fluid per day. You need more water if: You�re exercising. Prehydrate yourself by drinking at least�16 ounces of water an hour or so before you work out. As you work up a sweat, take frequent sips of water, as dehydration makes muscles tire more easily. After exercising, top off with [16] more [ounces] of water to rehydrate yourself. You�re sick. Bodies lose a lot of water through illnesses that cause fever, vomiting, or diarrhea. Becoming dehydrated makes you feel doubly sick. (This is even more important when you are taking antibiotics or other medications that dehydrate--ed.) You�re pregnant. Blood volume increases by 40 percent during pregnancy, and extra fluids are also needed for the ongoing manufacturing of amniotic fluid. Water also helps maintain overall wellness during pregnancy. Drinking lots of water helps move along and dilute the body�s waste products, lessening problems with constipation and reducing the risk of urinary tract infections. Pregnant women need to drink more than the usual eight 8-ounce glasses of fluid a day to keep body and baby well hydrated. If you don�t like to drinking that much plain water�flavor your water with just a teaspoon of frozen juice concentrate. Space this fluid intake evenly throughout the day, consuming larger, more frequent drinks along with smaller, more frequent meals. The swelling of ankles, feet, and hands during pregnancy is not a signal to cut back on water. Some of this is the normal swelling that occurs with pregnancy, or it may be a sign that your body is retaining too much salt, in which case drinking more water will actually help decrease the swelling. You�re breastfeeding. Enjoy an extra glass of water before each nursing. Milk is the baby�s water source, as well as his source of nutrition. You�re hot. During hot weather ot while working in the hot sun, bodies perspire more. Drink several glasses of water before going outside and drink more water afterward. You�re thirsty. Obviously, you should drink water when you�re thirsty. Thirst means your body already has a water shortage. It�s best to drink enough water so you don�t get thirsty. If you get thirsty, quench your thirst and then drink two more glasses of water. This is especially important for seniors, since the thirst signal declines with age. from The Family Nutrition Book pp.74-80, by William Sears, M.D., and Martha Sears, R.N. Some recommend an 8 oz. glass of water every hour. However, if you are eating a lot of fruit�you will not require so much�Do not drink water from the tap. It is a chemical cocktail. Drink only purified or distilled water. Get in the habit of drinking distilled water and eliminate soft drinks, pop and all sweetened drinks from your diet. from The Family Meal Table and Hospitality p.208, by Nancy Campbell. The problem of agricultural runoffs, industrial wastes and leaks is still serious, but the ability to acquire clean drinking water conveniently and reasonably has improved immeasurably�Distilled water or water treated by reverse osmosis is thought to be the purest...Supermarket distilled water is also inexpensive, though the leaching of the soft plastic into the water raises questions�Home distillers or reverse osmosis units are expensive but effective answers to unsatisfactory tap water. from Fertility, Cycles & Nutrition: How Diet Affects Your Menstrual Cycles and Fertility pp.13-14 by Marilyn M. Shannon CARBOHYDRATES Carbohydrates supply the body with the energy it needs to function. They are found almost exclusively in plant foods, such as fruits, vegetables, peas, and beans. Milk and milk products are the only foods derived from animals that contain a significant amount of carbohydrates� Carbohydrates are the main source of blood glucose, which is a major fuel for the brain and red blood cells�It is recommended that about 60 percent of your total daily calories come from carbohydrates. If much of your diet consists of healthy complex carbohydrates, you should easily fulfill the recommended daily minimum of 25 grams of fiber. Simple Carbohydrates sometimes called simple sugars, include fructose (fruit sugar), sucrose (table sugar), and lactose (milk sugar), as well as several other sugars. Fruits are one of the richest sources of simple carbohydrates. Complex Carbohydrates are also made up of sugars, but the sugar molecules are strung together to form longer, more complex chains. Complex carbohydrates include fiber and starches. Foods rich in complex carbohydrates include vegetables, whole grains, peas, and beans. PROTEIN Protein is essential for growth and development. It provides the body with energy, and is needed for the manufacture of hormones, antibodies, enzymes, and tissues. It also helps maintain the proper acid-alkali balance in the body. (See Remedies for more information on acid-alkali balance�ed.) Because of the importance of consuming proteins that provide all of the necessary amino acids, dietary proteins are considered to belong to two different groups [complete and incomplete], depending on the amino acids they provide. Complete Proteins�contain ample amounts of all of the essential amino acids. These proteins are found in meat, fish, poultry, cheese, eggs, and milk�It is not necessary to get [the full range of amino acids] from meat, fish, poultry, and other complete-protein foods�[M]utual supplementation enables you to combine partial-protein foods to make�proteins that supply adequate amounts of all the essential amino acids. Incomplete Proteins�contain only some of the essential amino acids. These proteins are found in a variety of foods, including grains, legumes, and leafy green vegetables. To make a complete protein, combine beans with any one of the following: brown rice, seeds, corn, wheat, nuts. Or combine brown rice with any one of the following: beans, seeds, nuts, wheat. To make sure that you are getting enough variety of amino acids in your diet, add protein-rich foods to meals and snacks as often as possible. Eat bread with nut butters, for instance, or add nuts and seeds to salads and vegetable casseroles�Be aware that a combination of any grains, any nuts and seeds, any legumes (such as beans, peanuts, and peas), and a variety of mixed vegetables will make a complete protein. (The recommendation for adding protein-rich foods to what you are already eating is a good way to increase your protein as well as raw food intake. See this page under "Raw Foods and Enzymes"�ed.) New studies show that incomplete proteins eaten as much as twenty-four hours apart combine in the body to provide all the essential amino acids�As long as you eat a variety of protein foods from a variety of sources, you don�t have to constantly worry whether they are �complete� or �incomplete� proteins. Your body will do the thinking for you. �[I]f you�re trying to build your muscles through exercise, you may need more protein. How much depends on how hard you�re working out. An average person working out to stay healthy, but not on a vigorous exercise and weight-training program, will need around half a gram of protein per pound per day. Studies have shown that athletes undergoing vigorous exercise for two hours per day need double that amount of protein�For most teens and adults on vigorous exercise programs, increasing their daily protein by one-third (roughly 16 to 20 grams � 2 to 3 ounces of meat or fish) is sufficient. from The Family Nutrition Book pp.51-52, by William Sears, M.D., and Martha Sears, R.N. FATS Throughout life, it [fat] is essential to provide energy and support growth. Fat is, in fact, the most concentrated source of energy available to the body. from Prescriptions For Nutritional Healing p.3, 4, by James F. Balch, M.D. and Phyllis A. Balch, C.N.C. Extra virgin flax oil, coconut oil, olive oil and fish oil are all excellent dietary fats. Use them liberally in your diet. from �I Love Fat!� pp.23-24 by Serene Allison in Above Rubies Magazine. February 2006 Issue No. 66. To subscribe go to http://aboverubies.org. Flax oil is a valuable nutritional supplement for both young and old. One tablespoon of flax oil contains 150 nutritious calories, which not only helps weight gain but also improves brain development and boosts immunity. Flax was one of the original �medicines� used by Hippocrates. from The Family Nutrition Book p.211 by William Sears, M.D., and Martha Sears, R.N. [Coconut oil] has had a bad rap�[a]nd yes, it is a saturated fat. But, not all saturated fats are alike. The saturated fat of the coconut is very rare and only found in two other edible places on the planet, one of which is mothers� milk. It is comprised of medium chain fatty acids�MCFA�s. They are easy to digest and, unlike any other fat, are sent straight to the liver where they are used as energy and not stored as fat deposits. The MCFA�s in coconut oil are the same ones found, in a smaller degree, in your breast milk, which protect your baby from viruses and germs. These MCFA�s not only help with the absorption of necessary fats but they also improve [one�s] ability to absorb fat-soluble vitamins, minerals and proteins. Virgin coconut oil is anti-microbial, anti-fungal, anti-viral and anti-protozoal. It even fights yeast infections. If you are going to cook, this is the�oil you should use. The fact that it is saturated makes it less sensitive to heat. It does not produce trans fatty acids that become �free radicals� in the body and degenerate health from the cellular level. Even cold pressed olive oil becomes a trans fat when you cook it. from �Nothing But The Best!� p.13 by Serene Allison in Above Rubies Magazine. October 2003 Issue No. 59. To subscribe go to http://aboverubies.org. Nutritionists recommend one tablespoon [of red palm oil, also known as virgin palm oil] per day to improve your overall health. This one single tablespoon of red palm oil contains 10,000 IU of immunity boosting vitamin A which is enough to eliminate the risk of the common cold and the `flu by 67 percent. The color comes from its richness in natural carotenoids, tocopherols and tocotrienols which are powerful antioxidants. This God-gifted oil is naturally rich in vitamin A for a properly functioning immune system. It is naturally rich in vitamin E� - Reduces risk of diabetes by�58 percent - Naturally rich in retinal for great vision - High in essential fatty acids - Rich in beta carotene � 15 times more than a carrot and 300 times more than tomatoes - Prevents aging - Easy to digest and absorb - Excellent source of energy - Safe for cooking Palm oil is even more stable than coconut oil for cooking. It is protected by its high levels of vitamin E, antioxidants, and has a natural resistance to oxidation and rancidity. Research revealed that cooking with red palm oil, even at high temperatures showed no adverse affects on blood lipids. from �I Love Fat!� pp.23-24 by Serene Allison in Above Rubies Magazine. February 2006 Issue No. 66. To subscribe go to http://aboverubies.org. (Vitamin A from plant sources is different from the vitamin A from animal sources. Plant sources contain Beta Carotene which the body converts into vitamin A. There is no dosing precaution for beta carotene as there is for Vitamin A from animal sources. See www.tropicaltraditions.com/red_palm_oil.htm for more on this--ed.) How/Where to Get the Basics RAW FOODS AND ENZYMES Recommendations for cystic fibrosis: Eat a diet consisting of 75 percent raw fruits and vegetables, and raw nuts and seeds. Most fruits and vegetables should be eaten in their entirety, as all of the parts, including the skin, contain valuable nutrients. When eating citrus fruits, remove the rinds, but eat the white part inside the skin for its vitamin C and bioflavonoid content. Although most people usually cook their vegetables before eating, both fruits and vegetables should be eaten raw as much as possible. If fresh produce is unavailable, use frozen foods instead. Do not use canned vegetables or boxed vegetable dishes, as they usually contain significant amounts of�unhealthy additives. If raw produce does not agree with you, steam your vegetables lightly in a steamer, cooking pan, or wok just until slightly tender. While the body manufactures a supply of enzymes, it can also obtain enzymes from food� All enzymes and most vitamins are extremely sensitive to heat, and are usually destroyed in the cooking process�Even low to moderate heat destroys most enzymes in food, so�one must eat raw foods. Eating raw foods�helps prevent depletion of the body�s own enzymes and thus reduce stress on the body. Enzymes can be found in many different foods, from both plant and animal sources. Avocados, papayas, pineapples, bananas, and mangos are all high in enzymes. Sprouts are the richest source. Unripe papaya and pineapple are excellent sources of enzymes. The enzymes extracted from papaya and pineapple�papain and bromelain, respectively�are proteolytic enzymes. Many fat-containing foods contain lipase, which breaks down fats�[F]at in food exposed only to pancreatic lipase (lipase produced by the body) in the intestines is not as well digested as fat that is first worked on in the stomach by food lipase. Superoxide dismutase occurs naturally in a variety of food sources, including barley grass, broccoli, Brussels sprouts, cabbage, wheatgrass, and most green plants. from Prescriptions For Nutritional Healing p.4, 8-9, 47-48, 221 by James F. Balch, M.D. and Phyllis A. Balch, C.N.C. Heating food kills bacteria and parasites�and makes certain nutrients more available. It also destroys vitamins. For example, several B vitamins and vitamins C and E are all harmed by cooking. As much as possible, fruits should be eaten raw�Vegetables which need cooking can be briefly steamed or heated in a little boiling water. Fish and meat should be prepared at a low termperature and cooked just long enough for good taste and safety. from Fertility, Cycles & Nutrition: How Diet Affects Your Menstrual Cycles and Fertility p.7 by Marilyn M. Shannon For proper digestion, eat whatever is easiest to digest first. If you are adding more raw food into your diet, and have any problems with indigestion, you might try to eat fruit first, then salad, then nuts and seeds and then your cooked food. It [cooked food] should be eaten last. Always remember to eat raw before cooked food. Also, when you eat a lot of healthy, raw food your body might go into cycles of detoxifying. Some people think they are allergic to raw vegetarian food because they don�t feel well when they try eating raw. When the body receives healthy nourishment, it will do some internal housecleaning. You might feel like you have the flu for a day or so. What I do is take a hot bath and a nap, or go to bed early. Toxins are layered in our fat stores�Afterwards I feel absolutely high on health. from �Tired of Being Tired?� p.21 by Jenny Silliman in Above Rubies Magazine. July 2005 Issue No. 64. To subscribe go to http://aboverubies.org. Over half of the foods you eat should be raw. Plan your menu for a minimum of 60 percent raw foods�Most nutrients are lost when you cook fruits and vegetables. Another way [to maintain 60-80 percent raw food] is to eat fruit for breakfast and until noon�Not only will fruits revitalize your body but clean out your system with their high fiber content. from The Family Meal Table and Hospitality p.204, by Nancy Campbell Specific cooking techniques make foods more digestible and add variety to the diet, including: � sprouting seeds, grains, and beans � juicing fruit and vegetables � soaking nuts and dried fruit � blending � dehydrating food Click http://altmedicine.about.com/od/popularhealthdiets/a/Raw_Food.htm to view the article in entirety. Soaking seeds and nuts in distilled water overnight makes them easier to digest. from The Family Nutrition Book p.211 by William Sears, M.D., and Martha Sears, R.N. (You will note that carbohydrates are foods that can be eaten raw, so that you can overlap your 60 percent carbohydrates with your 60 percent raw, very easily. You need not eat ALL of your carbohydrates raw though�ed.) INFERIOR AND NUTRITIOUS FOOD FACTS Wootan�s Philosophy of Good Nutrition � I approach nutrition with the assumption that human beings are meant to enjoy the wide variety of foods that are available on this earth, all in moderation and with one major qualification: Foods should be eaten in a form that is as close as possible to their natural state. They should not be processed, refined, injected full of hormones, sprayed with insecticides, or shipped two thousand miles from the place where they were grown. If your food could not make it onto your plate without the help of high technology, it almost certainly has undergone nutritionally detrimental changes. Adhering to this principle means eating the fruits and vegetables that are in season in your area at any given time, growing your own foods when possible, and preparing your food yourself. Wootan�s Basic Law of Nutrition: If it won�t rot, don�t eat it. How many nutrients could be left in a product that can�t even sustain the life of bacteria. The more refined and processed foods you eat, the more essential nutrients your body is going to lack, and the more nutrients is till have to rob itself of just to metabolize that food. The result can be malnutrition, even in people who are seemingly well-fed. from Take Charge of Your Child�s Health pp.141, 146, 148, by George Wootan, M.D. Recommendations for cystic fibrosis: Cooked and processed foods cause excess mucus buildup and drain the body of energy. These foods are harder to digest. Do not eat animal products, dairy products, processed foods, sugar, or white flour products. When choosing carbohydrate-rich foods for your diet, always select unrefined foods such as fruits, vegetables, peas, beans, and whole-grain products, as opposed to refined, processed foods such as soft drinks, desserts, candy, and sugar. from Prescriptions For Nutritional Healing p.3, 221 by James F. Balch, M.D. and Phyllis A. Balch, C.N.C. When you spend money on these [refined, processed, prepared] foods, you are not getting your money's worth of good nutrition. The food you eat every day while you are pregnant builds up the bones, muscle and brain of your baby. Pounds gained [while] you are on a good diet protect and prepare you for labor and breastfeeding. Click www.blueribbonbaby.org/ifyouarepregnant/4-goodnutrition.shtml to view the article in entirety Refined foods are deficient foods. They are the major cause of poor health, decreased energy and irritability, illness, cancer and premature death. Refined white sugar is a poison that destroys all the B vitamins�in your body. Sugar also makes a person more susceptible to illness as it inhibits the ability of the white blood cells to fight bacteria�Did you know that 64 food elements are destroyed in the refining of sugar? Watch for foods with sugar added. It is hidden in most tinned and packaged foods you purchase. There is even sugar in iodized salt! Substitute sugar with honey, maple syrup or sorghum, but still in moderation. You can use a herb called `stevia� for sweetening. The Bible shows us clearly that God�s way of provision is �seedtime and harvest.� He expects us to work hard, sow the seed, cultivate the plants and trees, and then harvest the food and crops�to last until the next harvest season! This is not radical. This is normal living. This is a God-given principle. This has been God�s way since the beginning of the world. This has been the way of mankind for generations and generations, until our modern computerized high tech society. from The Family Meal Table and Hospitality p.204, 206, 210 by Nancy Campbell. [A]lot of the packaged cereal is 50% refined sugar, and even daily items like bread and peanut butter contain sugar. Nearly every pre-packaged food item in a regular grocery store is brimming with sugar, not to mention a myriad of other preservatives, food dyes, and chemicals. Get rid of all the processed junk. It�s dead, lifeless and won�t nourish live[s] full of health and gusto. [Soda] pop is a chemical cocktail and can start to corrode a 10-penny nail or a baby tooth if left in overnight. Can you imagine what it is doing to our�insides? [D]rink water. from �Help! What Should I Feed My Children?� pp.12-13 by Serene Allison in Above Rubies Magazine. September 2001 Issue No. 55. To subscribe go to http://aboverubies.org. Nutritionally inferior ingredients are those that contain avoidable saturated fats or white flour, added salt, sugar, artificial colors or preservatives. These are usually found in prepackaged or processed foods which provide mostly empty calories and insufficient vitamins, minerals and fiber. Their additives may also act as toxins in the human body� Sugar�depletes the body of hard-to-get B vitamins, chromium, zinc, manganese and magnesium, all of which are necessary to metabolize it�Caffeine directly affects the nervous system, causing anxiety, irritability and sleep disruption. It depletes the body of B vitamins and raises blood glucose by overstimulating the adrenal glands. The latter affect triggers the insulin response, ultimately causing hypoglycemia and the craving for more caffeine. More nutritious foods are simply leaner, fresher, and closer to their natural state. Whole natural foods are rich in the �micronutrients��vitamins and minerals�and the highly benficial fiber has not been refined away. Since they do not contain additives, they minimize the problem of harmful chemicals. Their natural starches and sugars are slowly released to the blood, maintaining steady blood glucose levels. The best, freshest, most toxin-free natural food cannot build health alone. Other than mother�s milk for the infant, no complete food exists�The greater the variety of nutritious foods we eat, the greater the chance we have of acquiring all the beneficial dietary factors we need, including those as yet undiscovered. from Fertility, Cycles & Nutrition: How Diet Affects Your Menstrual Cycles and Fertility p.6-7,9 by Marilyn M. Shannon ORGANIC? Generally, �organic� means that the food has been grown in safe and healthy soil, using only natural fertilizers and free of synthetic pesticides or additives. Look for the words �certified organically grown� on the label. To obtain this certification, the grower submits to on-site inspections and soil and water testing by an independent organization or state agency. He keeps careful records about his farming technique, and the farmland itself must be free of agrochemical use for at least three years. The basic belief of organic farming is that healthier soil will produce healthier plants and safer food. [They] use only natural fertilizers , such as manure and compost, and also use natural methods to control insects. This means that organically grown foods do not contain pesticide residues and other chemicals that may be harmful to human health. Common sense tells us that if a chemical is designed to kill living pests, it can�t be all that safe for living humans. While tests showed that �organic� didn�t necessarily mean �pesticide free,� organic foods consistently had lower amounts of toxic pesticide residues. Chemical pesticides, because they are fat soluble, are likely to accumulate in fatty or oily foods. So, it�s more critical to look for the �certified organic� label on foods high in fats, such as salad oils, cooking oils, butter, and nuts, especially peanuts. from The Family Nutrition Book pp.223-229, by William Sears, M.D., and Martha Sears, R.N. Additives are placed in foods for a number of reasons: to lengthen shelf life; to make a food more appealing by enhancing color, texture, or taste; to facilitate food preparation; or to otherwise make the product more marketable. Certain additives, like sugar, are derived from natural sources. Other additives, like aspartame (NutraSweet), are made synthetically. At their best, additives and artificial ingredients simply add little or no nutritional value to a food product. At their worst, additives pose a threat to your health. The history of additive use includes a number of products that were once deemed safe but were later banned or allowed to be used only if accompanied by warnings. Because of�the use of antibiotics and other chemicals in the raising of poultry and cattle�most of these foods should be eaten in moderation. The most healthful fruits and vegetables are those that have been grown organically�without the use of insecticides, herbicides, artificial fertilizers, or growth-stimulating chemicals. Organic produce can be found in select health foods stores, as well as in some supermarkets and greenmarkets and through food co-ops. When choosing your produce, look for fruits and vegetables that are at the peak of ripeness. These contain more vitamins and enzymes than do foods that are underripe or overripe, or that have been stored for any length of time. Remember that the longer a food is kept in storage, the more nutrients it loses. Once you get your organic produce home, running water and a vegetable brush are probably all that will be needed to get it ready for the table. If the produce is not organic, however, you will want to wash it more thoroughly. Use a soft vegetable brush to scrub the foods, and then let them soak in water for ten minutes. You can also clean produce with nontoxic rinsing preparations�If products are waxed, peel them�but remove as thin a layer of peel as possible. from Prescriptions For Nutritional Healing p.4, 8-9, by James F. Balch, M.D. and Phyllis A. Balch, C.N.C. GROW YOUR OWN If you really want to eat produce you can trust, plant your own garden. Choose fruits and vegetables that will grow well under the conditions you have and that you most like to eat�Put as much color in your garden as you can, such as red tomatoes and peppers, yellow squash and corn, and purple peppers. Pole beans are fun, too. They�ll climb a trellis or fence, or you can lean some poles against each other for a leafy teepee. If your yard is not suitable for vegetable gardening, you can still plant a mini garden in pots, small and large. This works well for apartment dwellers, too. You can keep your garden on a patio, a balcony, or even the roof. Tomatoes and peppers grow well this way, as do herbs. Set a window box in a sunny kitchen or bedroom window. Sprouts are kids� favorites, since you can plant a seed on Monday and by the following Sunday the kids can already see their sprouts growing. Will you save money by growing your own produce? It depends on what you grow and how much money you spend getting started. Even if your produce winds up costing more than what�s available at the grocery store, the extra money is worth it. from The Family Nutrition Book pp.163-166, 211, by William Sears, M.D., and Martha Sears, R.N. Gardens can be made almost anywhere�on a balcony, behind apartments, on tiny city lots, and in distant suburbs. Size is not important; variety is. from Come Home to Your Children p.161 by Frank and Ayesha Jones (We grew a very nice vegetable and flower garden in a 4�x4� plot by the front door of our ground-floor apartment. We first dug out the gravel and sandy soil and put in humus, compost, manure, and peat moss for a nice healthy bed. If you're growing a garden in pots, remember to account for the greater temperature fluctuation�ed.) COLORFUL FOODS The stuff that gives color to your food is the same stuff that provides nutrients to your body�In general, the darker the food, the more nutritious it is, such as the deep blue of blueberries, the dark red of tomatoes, the deep red of grapes, the deep orange of a sweet potato, the dark green of broccoli, kale, and peppers. Choose colorful foods over less colorful ones: red grapes over green, pink over lighter grapefruit, dark, leafy green vegetables over paler ones, red onions over white, and spinach instead of lettuce. from The Family Nutrition Book pp.107, 109 by William Sears, M.D., and Martha Sears, R.N. Even though, white is a symbol of purity, even of health, when it comes to the nutritional value of foods, white has been blacklisted. This is especially true of foods that have been man-made white by processing, such as white flour and white rice. In these two foods, the most nutritious brown part of the food (the bran; and in wheat, the germ) has been factory-removed by processing or bleaching, and the colorless stuff that remains is nutrient poor. Even a naturally white potato, though nutritious, is less so that its yellow friend, the sweet potato (which botanically is a root, not a potato). So, leave the white bread for the birds. Think brown. from The Family Nutrition Book p.113 by William Sears, M.D., and Martha Sears, R.N. White sugar is a drug, which is chemically addictive and is the culprit in many behavioral problems. It destroys our�immune systems from warding off illness. from �Help! What Should I Feed My Children?� p.12 by Serene Allison in Above Rubies Magazine. September 2001 Issue No. 55. To subscribe go to http://aboverubies.org. Blue/purple fruits and vegetables contain varying amounts of�phytochemicals� [They] help maintain a lower risk of some cancers, urinary tract health, memory function, healthy aging. Green fruits and vegetables�maintain a lower risk of some cancers, vision health, strong bones and teeth. [Naturally] white, tan, and brown fruits and vegetables�help maintain heart health, cholesterol levels, a lower risk of some cancers. Orange and yellow fruits and vegetables�help maintain heart health, vision health, a healthy immune system, and a lower risk of some cancers. Red�help[s] maintain heart health, memory function, a lower risk of some cancers, urinary tract health. Click www.5aday.org/html/colorway/colorway_home.php to view the article in entirety Shopping and Preparing READ LABELS Get into a habit of reading all labels when shopping. Even whole wheat bread is full of... additives. It is safer to make your own bread. Dried fruit is good, but watch for sulphur dioxide�Remember that any word that ends in `ose� is a form of sugar. from The Family Meal Table and Hospitality p.208, by Nancy Campbell. (To learn to read food and product labels accurately please see The Family Nutrition Book pp.116-127 by William Sears, M.D., and Martha Sears, R.N.--ed.) USE THE PROPER UTENSILS Although raw foods have many advantages over cooked, nourishing soups and a variety of other dishes can be made healthfully. One of the ways to ensure wholesome cooked food is the careful selection of cookware. When preparing foods, use only glass, stainless steel, or iron pots and pans. Do not use aluminum cookware or utensils. Foods cooked or stored in aluminum produce a substance that neutralizes the digestive juices, leading to acidosis and ulcers. Worse, the aluminum in the cookware can leach from the pot into the food. Other cookware to be avoided includes all pots and pans with nonstick coatings. Too often, the metals and other substances in the pots� finish flakes or leaches into the food. from Prescriptions For Nutritional Healing p.11, by James F. Balch, M.D. and Phyllis A. Balch, C.N.C. (For more about the merits of using iron utensils, see Remedies under "Anemia"--ed.) What equipment can I use [to maintain the integrity of raw foods]? � A dehydrator, a piece of equipment that blows air through food at a temperature of less than 116 degrees F. � A good-quality juice extractor for juicing fruit and vegetables � A blender, food processor, or chopper to save time � Large glass containers to soak and sprout seeds, grains, and beans � Mason jars for storing sprouts and other food Click http://altmedicine.about.com/od/popularhealthdiets/a/Raw_Food.htm to view the article in entirety. (A good, cheap way to dehydrate foods is to place thinly cut strips of fruits or vegetables on an oiled cookie sheet, cover with cheese cloth and set it out in the hot sun. The cheese cloth will keep bugs off and let the moisture out--ed.) Daily Values and Supplements I don�t believe that the recommended daily allowances (RDAs) set forth by the Food and Nutrition Board of the National Academy of Sciences are very helpful in this process [of determining which supplements one needs]. For example, the RDA for vitamin C is only 60 milligrams, the bare minimum needed to prevent scurvy. I am certain more vitamin C is necessary for optimal health. from Take Charge of Your Child�s Health p. 149 by George Wootan, M.D. The DV [daily values] numbers are based upon the amount a person needs to keep from getting sick, plus a margin of error. This may be less than the amount needed to achieve optimum health�For some people, the DV�s for these health promoting nutrients should be at least two to five times the current values�The DV�s are based upon measures of physical health only, not mental or psychological health. from The Family Nutrition Book 113-114 by William Sears, M.D., and Martha Sears, R.N. Because vitamins and minerals are so necessary for health, the U.S. Food and Drug Administration (FDA) has formulated recommended consumption levels for vitamins called recommended daily allownaces (RDAs). But�these allowances do not account for the amount needed to maintain maximum health rather than borderline health, only the amount needed to prevent deficiency diseases. Therefore, the average adult who is not suffering from any specific disorder should obtain more than the RDAs of vitamins and minerals from food sources and from supplements�People who are active and exercise; those who are under great stress, on restricted diets, or mentally or physically ill; women who take oral contraceptives; those on medication; those who are recovering from surgery; ...and those who consume alcoholic beverages all need higher than normal amounts of nutrients. Whenever you seek to correct a vitamin or mineral deficiency, you must recognize that nutrients work synergistically. This means that there is a cooperative action between certain vitamins and minerals, which work as catalysts, promoting the absorption and assimilation of other vitamins and minerals�This is why taking a single vitamin or mineral may be ineffective, or even dangerous, and why a balanced vitamin and mineral preparation should always be taken in addition to any single supplements. from Prescriptions For Nutritional Healing p.5, 7, by James F. Balch, M.D. and Phyllis A. Balch, C.N.C. (We have used Reliv with excellent results. Of all the supplements I've tried, even those recommended by my CF team, this is the only one that has made a positive discernible difference. It is an all-in-one multivitamin, herbal, mineral supplement. Reliv has no drug interactions and there is no dosing caution (you cannot overdose). It is also safe even with most food allergies. It is effective for boosting your immune system, energy levels, and overall bodily function by nourishing your body at the cellular level. One thing you will notice is the that the levels of nutrients it contains are consistently above the RDAs. It is especially effective for people with CF because its formulation is easily digestible so that you absorb 95% or more of it (people with CF usually only absorb a small percentage of most pill vitamins). It is an excellent prenatal, preconceptional supplement as it has all the folic acid and iron you need. Most women experience less morning sickness with this supplement than with other prenatal vitamins. See Improving Fertility for information on the benefits of supplements on male and female fertility. See Remedies for information on using Reliv for specific ailments. See For Life and Health for my experience with Reliv. Click here for distributor information--ed.) Reading and Resources Books The Family Nutrition Book by William Sears, M.D. and Martha Sears, R.N. Prescriptions for Nutritional Healing by James F. Balch, M.D. and Phyllis A. Balch, C.N.C. Fertility, Cycles & Nutrition: How Your Diet Affects Your Menstrual Cycles & Fertility by Marilyn M. Shannon (Despite the title, this book has information on both male and female fertility issues--ed.) Square Foot Gardening by Mel Bartholomew (Teaches you how to maximize your space from a tiny 12"x12" plot on up. Very easy to use--ed.) Safe Food: Eating Wisely in a Risky World by Michael Jacobson Links Ask Dr. Sears Family Nutrition Index www.askdrsears.com/html/4/T040100.asp Reliv International www.reliv.com Diet, Healthy Pregnancy, and Healthy Babies www.blueribbonbaby.org/ Healthy Oils www.tropicaltraditions.com (We use Tropical Traditions oils and have been very pleased with their quality, service and prices. I do recommend signing up for their email newsletters and buying products when they are running specials--ed.) |
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| Excerpts from various sources on the issue of nutrition for people with CF and their families |
| Every moving thing that lives shall be food for you. I have given you all things, even as the green herbs. Genesis 9:3 |