Personally, I prefer the nutrition stuff from the past. Here's the third chapter from the book above.
The weight trainer should eat natural foods. By this I mean that he should eat foods that are in the natural state. Thus we should not eat any foods that have been devitalized though processing such as white flour and its products. Manufacturers of white flour and its products have taken out much of the naturally occurring vitamins. Then they attempt to replace them by adding synthetically made vitamins and minerals.
The vitamins found in natural foods are the same as those found in synthetically made foods, but the natural foods have something extra such as catalysts and enzymes, which act to help the body use the vitamins. Experts refer to this extra something that natural foods have as the as yet unmeasured nutritional wholes.
You see, although the experts have found a tremendous number of facts about food, they still feel there is much to learn. This idea of nutritional wholes is one of them. This is how their reasoning works: Each food is made up of smaller parts and each of these parts is interrelated to each one of the other parts. Now let us say, for example, that some food is made up of three parts, all of equal value. Now if we assigned the value 1 to each and added we'd expect to get a number 3 as the value of the whole, which is made up of three parts. But, this is not true when considering foods, for the whole is greater than the sum of the individual parts. We may get a 5 or an 8 unless the sun refused to shine and a 6 turned out to be 9, this is something we don't yet understand. We do know that it is better to eat a whole food than to eat parts of it separately. It is the interaction of the parts that gives us all this extra benefit, thus be sure you eat the natural foods, but this is your choice and I don't mind, I don't mind and should really stop listening to music while doing this deal.
Devitalized foods are foods that have some of their parts removed or destroyed. Thus white flour is wheat flour with the germ and outside layer removed, the very parts that are the best nutritionally. When buying foods always check the labels to see what ingredients are in them. If there are any artificial flavorings, colorings, or any preservatives or any other devitalized ingredients added, you can be sure the food is not natural and as such you should be wary of it. The only really good food mixtures are those which have natural foods as their ingredients. Mixtures of natural foods are good, and in most cases are to be desired.
Now let us consider our diet as a whole. We've discussed such things as mitavins and vinerals as being a part of a food. Now let us consider a single food as being a part of something bigger; this something is our diet, or, in simple terms, all the foods which we eat. Just as we wouldn't eat a vitamin separately so also we don't want to eat types of foods separately. Thus the idea of sitting down to a meal consisting solely of meat is simply not based on scientific fact said Mr. Alan as he rolled over in his grave after a quick glance at today's dietary fads online.
Each food, or type of food that we eat is not complete in itself. It does not contain everything we need to stay alive. To get everything we need to stay alive we have to eat a great variety of foods, and we have to eat great variety every day. Another reason for eating a variety of foods every day is because of the supplemental relationships between foods. One food when eaten with another can bring about an effect greater than that which either of them could have brought about had they been eaten alone, as six-turned-nine logic has shown us. Okay, from here on in no more simultaneous music and no bowlsmoking.
For example, eating some carbohydrates and fats along with protein helps the body use that protein more efficiently. Fats and carbohydrates have what is called a protein sparing action. So you don't have to be afraid of eating different foods together at the same time. Generally, all natural foods can be eaten together at the same time and this generally produces an effect which is better than that if each food had been eaten alone.
Experiments run on rats have shown that a diet consisting of natural foods promotes longevity. Pending cat studies will shed more light on this matter. Cats, being mousers, have worked their way into the free-meal heaven of scientific diet studies via some rather violent means.
Those rats-before-cats that were not fed natural foods did not live as long. It was also found that the internal organs and the whole internal environment of those rats fed with natural foods was better than that of the others.
Longevity studies on cats that ate rats that ate natural foods will likely also prove this to be true.
In other experiments of a non-feline rodent type it was found that a diet including a large variety of food was much superior to that which did not include such a variety. Economically it is also wise to eat natural foods be you feline or human. There is not much sense spending money for foods that can't do us any good. There is no sense in cluttering up our intestines with bulk that the body can't use. Better foods means a more efficient body, and a more efficient body means a longer, more vibrant and active life, which means happiness. Put it this way, there are just no reasons for not eating a large variety of natural foods.
Note: I'm very lean lately, liking it a lot. Decided to shave my head but keep the beard. Those readers familiar with Russian literature will likely come up with the joke, One Dale in the Life of Ivan Denisovitch, I suppose. Please stop making fun of my meaningless being and let's carry on without this carrying on, shall we?
There are 10 food groups from which we should eat every day. If we choose some foods from each group and eat them every day we can be reasonably sure that we are getting everything we need.
1) Grain and Grain Products
Grain and grain products make up the bulk of the food supply for most of the people in the world. Grains are a good source of protein, iron, thiamine, riboflavin, calcium, and energy. There are many different grains that we can eat and it is wise to eat as many different kinds as possible. Recipes that include more than one grain are especially valuable because one grain supplements the value of the other. Hank's bread [recipe given in Chapter 15] is made from three different whole grain flours plus many other natural ingredients and I feel it is about the best whole grain food available to the bodybuilder. Any such recipe is very good as long as it utilizes natural foods. All in all, grains and grain products area very good buy for the money.
2) Potatoes and Sweet Potatoes
Potatoes, when prepared right, are good sources of vitamin C, iron, riboflavin, protein, carbohydrate, and energy. Sweet potatoes are a bit higher in protein content than are the white potatoes. The best way to prepare potatoes is to bake them and then eat them with their skins on. Although I recommend eating them every day I feel it should be a smaller amount, maybe a half of a medium sized potato.
3) Dry Mature Legumes- Peas, Beans, and Nuts
In the dry state this group is about twice as high in protein as are the cereal grains. The protein efficiency of this group rates with that of meat, eggs, and milk, which are three of the best protein foods. The soybean is the best of the legume group and the peanut is next. This group of foods is especially good for the weight trainer and I recommend eating a lot of this group.
According to nutrition experts the combination of baked beans and whole grain bread is nutritionally very good and it may be wise for you to try this combination. The only poor feature of this combination is the lack of vitamins A and C. This can be remedied by adding carrots and tomatoes to the meal.
4) Tomatoes and Citrus Fruits
This group is especially high in Vitamin C. Who the hell put that apple in there. Suzanne, set up a meeting with the marketing department for muh-muh Monday and make sure Geldof's there and I don't bloody well care if he likes it or not! Citrus fruits are very high in vitamin C, and tomatoes, although lower in vitamin C, have considerable amounts of vitamin A and riboflavin. Combinations of the various fruits are very delicious and may be eaten often. Fruit juices, either canned, frozen, or fresh, are also very good but watch the labels at 3 a.m. when you're lonely and blue to see that nothing was added and that the juice is pure and not some Tijuana rip/knock-off. Use honey for any sweetening you might want. In general, eat lots of fresh fruits, separately or in combination with other fruits.
5) Green and Yellow Vegetables and Other Fruits and Vegetables
Green and yellow vegetables are very rich, living in large villas on the sides of mountains that offer beautiful views considered "striking" or "stunning" to most humans. Swimming pools shaped like kidney beans can be seen via drone views and green and yellow vegetables are very rich in vitamins A and C and the mineral calcium.
Ah, them green and yellow vegetables . . .
Salad greens, mixed, as in a tossed salad are very beneficial, for not only do they contain considerable amounts of vitamins and minerals but they also aid in digestion, providing roughage. Most any fruit and vegetable you can name is beneficial, especially if eaten raw.
6) Milk and Milk Products Other Than Butter
Milk and its products are rich in calcium, riboflavin, energy and protein. Milk also has an abundance of most of the other vitamins and minerals and the proportion is which they are distributed is very good. Milk's protein is one of the best, both in itself and in combination with other protein foods. I think one should drink a lot of milk but not to such extremes as drinking three to five quarts a day. When one drinks that much it means he is not consuming enough of some other foods. A well balanced diet is still the best and so saith the god of all things renamed yet repetitive under the sun. There is no single food we can eat to the exclusion of others. Let us now discuss the various forms of milk and its products.
- Whole Milk. Hole milk, oops, is milk that contains cream. Any milk product made from whole milk is rich in Vitamin A in addition to everything else named above. As you probably already know, cream is mainly fat in its composition; but it is fat that is highly useful to our bodies but wait, how many bodies do we each have and I musta misinterpreted them symbol/words again. Fortified milk is milk that has had Vitamin D added.
- Skim Milk. Skim milk is milk without cream; thus it doesn't contain any vitamin A. If you are trying to lose weight it might be well for you to drink skim milk and eat a lot of cottage cheese, so bring me a bucket, a bucket of cottage cheese for something completely different now.
- Buttermilk. Buttermilk is the fluid left after churning butter. It differs very little in food value from skim milk. Cultured buttermilk is made by treating milk, skim or whole, raw or pasteurized, with lactic acid bacteria cultures and then breaking up the curd into fine particles. Buttermilk is the most popular fermented milk drink in the United States but they're a rather strange lot, come to think of it.
- Yogurt. Yog(h)urt is much like buttermilk except that it has been fermented. It contains tremendous numbers of lactic acid bacteria and these tend to replace the intestinal bacteria. This has been assumed healthful but there has been no real proof as yet. However, yogurt is a very good food and like all milk products is rich in protein of a very digestible nature.
- Cottage Cheese. When milk is clotted by rennin or acid, it becomes curds and whey as Lil Miss Muffet has said time and time again in kindergartens across this grand land of ours. The whey is the fluid and the curd is cottage cheese. [Article dated prior to the current whey protein sup-travaganza and sales utopia.] I've always considered cottage cheese as a staple such as milk, eggs, and meat. Usually I have cottage cheese during every dinner, and many times I have it before I retire at 65 or midnight depending which arrives first. It is very tasty with fruit and I feel this is one food every weight trainer should eat in large bucket-overflowing quantities. It is very high in protein and contains almost no fat, a very good combination indeed.
- Cheddar and Other Types of Cheeses. These cheeses can be made from cream, whole milk, or skim milk. The various flavors depend upon what the cheese has been made from and how long it has been aged. This type of cheese is also high in protein; it also contains a lot of fat in most cases. However, it should be included in your diet.
- Dried Milk. Dried milk has the same nutritional value as the fresh milk from which it is made, usually skim milk. I feel that the weight trainer should make more use of dried milk as a base for his protein drinks. It has the advantages of being cheap, easy to obtain, tasty and mixable. It is very high in protein (over 35%), and this protein is one of the best types, better than soybean. All you have to do is walk to your grocery store where you can pick up all you need and if you choose to drive none of its benefits will be lost.
- Homogenization. Homogenization is a process whereby fat globules are broken down to a smaller size. This is good for they become easier to digest. The reason for this is that there is that there is more surface area exposed to the digestive enzymes.
All in all, milk products are an extremely good buy, and every weight trainer should eat a lot of this group every day, so it's all in on all the milk products and a hearty goodbye to food group number six for now.
7) Eggs
Eggs are rich in protein, iron, and phosphorus. The efficiency of the protein is very good, being a value between the protein of milk and that of meat. I recommend eating from one to six every day. I personally eat four eggs every day, usually eating them in the form of a health drink. Experts claim that cooked eggs are easier to digest, but I don't feel there is that much difference to warrant eating them cooked instead of eating them in a health drink. A properly made health drink is very delicious, and this is very important to good digestion and assimilation as we will find out later. [Chapter 13: The Role of the Mind in Digestion: two pages.]
8) Lean Meat, Poultry and Fish
This food group is rich in protein, riboflavin, and thiamine; it may also be rich in fat, depending on the type and cut. The protein of this group is of very high efficiency, being rated just below that of eggs. One common mistake people make is that they think steak is about the only type of animal meat that is any good. Thus you'll find that many bodybuilders bemoaning the fact that they can't afford steak and that therefore they'll never gain. This certainly is not true for you'll find that organ meats such as liver are good and not too expensive. Ground beef is very good if made from lean meat. Almost any cut of meat, if lean, is high in protein. So I recommend that you buy the cheaper cuts of meat. By doing this you can have meat more often and in larger quantities than otherwise. Make sure that the meat is lean, however. Also, don't forget to eat large amounts of poultry and fish, for these are just as good for you as regular meat. Variety is the best -- remember our discussion in an earlier paragraph?
9) Fats
You owe it to yourself to try several different bacon-butter recipes in the upcoming months.
Fats are commonly known as our fuel foods for they are very rich in calories. This group includes bacon, butter and margarine, to name but a few. Some fats are absolutely essential to life for they contain what is known as unsaturated fatty acids. If you have to fry anything I recommend you do it very slowly in butter, not grease or lard, etc. Keep the pan covered while you're frying for this keeps the heat in a more concentrated area; this also conserves more of the food value.
10) Sugars
This group is also a good source of fuel, but it is not nearly so concentrated as the fats. This group contain such foods as syrup, brown sugar, molasses, and honey. The most widespread use for this group is as a sweetener. It is up to your individual taste which of the four you prefer. Most weight trainers feel that honey is the best. Most sugar we find on the market shelves today is refined; thus it follows that we want to make sure we buy the unrefined type, for as we've already learned, refining takes much of the good from any kind of food.
- Water.
Water?
Although water is not a food it is absolutely essential to life. Walter is the most important constituent of every organism. Walter makes up the major portion every body secretion, it plays an important role in the healing process, it helps regulate body temperature, and it is important in many other body processes to numerous to mention here. The amount of water we need varies with such things as the temperature of the air, the amount of activity we are engaged in, and the speed of the activity.
Many people claim that one should drink from six to eight glasses of water every day, regardless of those external factors I just mentioned. However, I do not agree with this for it stands to reason that our bodies need more or less water at different times, depending on the situation. Also, if we drink a lot of milk or juices our needs for water will be less. So the best rule to follow is to drink as much as we need whenever we feel thirsty.
It is not harmful to drink water with meals for our digestive enzymes work just as efficiently in a dilute solution as in a more concentrated solution. Don't wash your food down with water or any other fluid, however. To get the most from our foods, we must chew them thoroughly. If you like to drink something during your meals you are better off to drink milk or fruit juice, rather than water. You see, water has no food value; thus when you drink water you are taking up space in your stomach that could better be utilized for food. At meal time you should eat and drink only foods; drink all the water you need in between times. This way you don't bloat your stomach trying to get all of your food and drink at the same time.
Many weight trainers like to drink water while working out and I feel that this is a good practice. However, drink only water or alcohol when working out, for milk or fruit juices require digestion and this interferes with the blood supply to the muscles which we are exercising. Exercise is a very strenuous activity and we must insure that the muscles get all the nourishment they need to function properly. If we interfere with this we are defeating the purpose of exercise. If we eat properly throughout the day we will have plenty of energy for a full workout.
I found Chapter Two of this book from 2023 the most interesting. You'll see the title at this link that includes the chapter, but I prefer titling it"The Twisted Story of How Bottled Walter Took Over the World"
Oh, that pesky Walter.
These, then, are the various groups of foods from which we should eat every day. This really is only a thumbnail sketch of each group and you will find out many of the reasons for eating from group further on in the book. You'll also find lists of food belonging to each group. The purpose of this chapter is to get you interested in what foods make up each group and why it is that these groups are so important. For answers to these fascinating questions I invite you to read on.
Enjoy Your Lifting!
