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NUTRITION TIPS
Stress and food
Stress contributes to binge eating and greater use of caffeine, alcohol, and junk food like doughnuts, cookies,
candy, chips, and sodas, with harmful effects on the body.
Nutritious foods, especially those high in vitamin B, help you cope better with chronic stress.
When unexpected emotional stress occurs, eat natural fruits, a few almonds, celery, and carrot sticks instead
of junk food.
Start the day with a hearty breakfast. It’s a great way to avoid snacking and to lose weight.
Eat meals at regular times and get sufficient rest to give you emotional energy.
Growing a garden can relieve stress, train children, and improve family nutrition.
Nutrition during cancer treatment
When individuals have cancer and are going through chemotherapy, they often don’t want to eat. Nothing
seems to taste good.
Prepare nutritious foods tastefully, with a variety of favorite seasonings so the patient will enjoy eating.
Good nutrition during cancer treatment speeds recovery and reduces side effects.
Nutritious foods improve energy and reduce fatigue.
Good nutrition helps the body fight against cancer by keeping the patient strong and helps her tolerate the
intervention.
Good nutrition increases the cancer patient’s ability to exercise and care for himself/herself.
Eat a variety of fresh berries and frozen berry smoothies. They are rich in nutrition that protects healthy cells,
and in fiber that supports the gastrointestinal tract.
Fibrous foods like oatmeal, beans, and ground flax are rich in nutrients that help balance blood sugar and
cholesterol.
Fibrous foods such as brown rice, sweet potatoes, and white potatoes provide energy for functions of the
gastrointestinal tract and have a soothing anti-inflammatory effect.
Blended vegetable soups provide nutrition, energy, and satisfaction. They are also easy to drink.
Healthy fats like olives, avocados, and walnuts help gain back a few pounds.
Remember, there are days when nothing tastes good, so try to eat something that is desired, even if is not part
of your usual diet.
Thinking of Starting a Plant-Based Diet?
If you are interested in starting a plant-based diet, you may wish to purchase some recipe books that will help you to
cook delicious and nutritious meals. Research on the Internet, or ask the older ones in your family for recipes using
foods grown in your area. Traditional ethnic dishes are frequently plant-based and inexpensive.
Resource Cookbooks
Ernestine Finley, Natural Lifestyle Cooking (Pacific Press, 2012)
Evelyn Kissinger, MS, RD, Change Your Body One Bite At A Time, 2010, available at
www.lifestylematters.com.
Karen Houghton, Naturally Gourmet (self-published, 2010)
Neva Brackett, 7 Secrets Cookbook (Review and Herald, 2006)
Blecenda Miranda-Varona, Cooking Smart (Philippine Publishing House, 2005) (available from
blecendavarona@yahoo.com or varonadavid@yahoo.com)
Record on My Nutrition Health Chart (see below) your implementation of your goals. A serving is one cup of raw
veggies, one-half cup of cooked veggies, one-eighth cup of nuts, one-half cup of fruits, or one-half cup of legumes.
The authors give permission to make additional copies of this chart.
Recommended intake of fruits and vegetables: two cups of fruits and two-and-a-half cups of veggies per day, or
two to four fruit servings and six to eight veggies servings; six to eight glasses of water per day.
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My Nutrition Health Chart
Record your daily diet choices, the number of eight-ounce glasses of water, and amount of vigorous exercise time.
The above should be above this chart.
Day Breakfast Noon Meal Evening Meal
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
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For more complete REFERENCING see text and endnotes for chapter 7 in book Getting Started.
1. 1 Corinthians 10:31.
2. Ecclesiastes 10:17.
3. Joel Fuhrman, MD, Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss (Boston: Little,
Brown, 2003).
4. WHO Global Infobase, “Estimated Overweight & Obesity (BMI > 25 kg/m2) Prevalence, Females, Aged 15+,
2010,” map, based on T. Ono, R. Guthold, K. Strong, WHO Global Comparable Estimates, 2005,
https://apps.who.int/infobase/report.aspx.
5. Natalie Zmuda, “Bottom's Up! A Look at America’s Drinking Habits,” Advertising Age, June 27, 2011,
http://adage.com/article/news/consumers-drink-soft-drinks-water-beer/228422/.
6. Albert Sanchez, J. L. Reeser, H. S. Lau, P. Y. Yahiku, R. E. Willard, P. J. McMillan, S. Y. Cho, A. R. Magie, and
U. D. Register, “Role of Sugars in Human Neutrophilic Phagocytosis,” American Journal of Clinical Nutrition, 26,
no. 11 (1973): 1180–1184.
7. John Robbins. The Food Revolution: How Your Diet Can Help Save Your Life and Our World (York Beach, ME:
Red Wheel/Weiser, 2001), 82.
8. Genesis 3:18.
9. Fuhrman, Eat to Live, 49ff, 187.
10. “New 2005 Food Pyramid Information,” http://www.usaring.com/health/food/food.htm.
11. Daniel 1:5–20.