The content of this essay began years ago. For instance, one fall day in 1957, I suggested to my parents that I wanted steak for breakfast, thinking that it would improve my on the field football performance. Needless to say, my request was not honored. Back in the day I believed that protein would benefit my strength and endurance. Not being alone is a quote by Bill Pearl, a four-time Mr. Universe, a former Mr. America and Mr. California who was voted the world's best built man in 1974. "In the mid-70s. I often ate lunch at Perry Boys, an all-you-can-eat restaurant in Pasadena. Bob, a hard-core bodybuilder who worked out in my gym, used to eat there. Bob believed that ingesting huge quantities of protein was necessary for muscle strength and bulk . In one session he would eat 15 minute steaks, 3 to 4 helping platters of chicken, mounds of cottage cheese and a quart of ice cream."........ Also ,"a good friend of mine has been known to eat 32 eggs a day." Some things don't change as I still run and work out with machines and free weights. As a result, I'm still interested in food ,nutrition for strength,endurance, and health.Incidentally, Bill became a vegan.
Nutritional balance is the foundation of a healthy diet as these chemical substances supply the body with heat and energy; provide material for growth : repair body tissues and help regulate body processes. In concert, the body burns three fuels for energy- proteins, carbohydrates and fats. Protein is essential for growth and maintenance of all body tissue. It is a major source of building material for muscle, blood, skin, hair, nails and internal organs including the heart and brain. Protein is also needed for the formation of hormones, including testosterone enzymes; substances necessary for basic life functions and for anti-bodies, which help resist foreign substances in the body.
Additionally ,the body needs approximately 22 amino acids to manufacture new protein. 13 of these can be manufactured in the body f\rom almost any source of nitrogen. The nine that cannot be produced in the body are called essential amino acids. These come directly from what we eat.
Complete proteins contain all the essential amino acids . Proteins contained in foods that lack or low in essential amino acids are called incomplete proteins. Meat and dairy products are complete protein foods . Starches(except soybeans), are vegetables and fruits which are incomplete protein foods.
Not enough proteins may cause poor muscle tone, low energy levels, poor resistance to infection, slow recovery from wounds , weakening of nails, hair and skin .Protein deficiency also makes it difficult to bounce back from a hard workout. What counts is not the amount of protein you take, but the type of protein that counts. When you eat too much protein, excess nitrogen is passed out as (urea) in urine ( nitrogen) it is the element that distinguishes protein from carbohydrates and fats. The rest is broken down for energy or stored as fat. The main danger is kidney overload. So it's important to drink plenty of water to help flush the kidneys.
There is an enormous amount of substantive information and research pertaining to nutrients, protein, carbohydrates, fats, vitamins, minerals and water. Also, there are numerous diets that include Pritikin, Dr. Atkins, Mediterranean, Dash Diet , Weight Watchers and others. In addition, there are recommended foods, foods to avoid, low fat versus low carb, caloric restriction ,fasting, intermittent fasting etc.With that being said, it's no wonder that many of us have difficulty with what and what not to eat. A few questions include : Is red meat really a killer? Are dietary supplements and vitamins necessary? What about energy drinks? And, what about dark chocolate, coffee and tea? Most and many of these issues are beyond the scope of this essay.
In 1997 I was introduced to the sport of Ride and Tie. Once again my interest and desire was awakened to increase strength and endurance. Also, I received the reference Stopping The Clock and took numerous continuing education classes that focused on Diet ,Longevity and Cardiovascular Health; Inflammation and Nutrition;and Evidence-based Nutritional Strategies for the Aging Brain . As a result, I have incorporated an eclectic approach for my health, and endurance from many of these sources. Also, I added and subtracted numerous substances over the years and will likely continue that practice. and continue to run and engage in free weights and machines Further, in order to present the energy source, I'm presenting my dietary approach today. I am not recommending my approach. Anyone interested in diet and so forth should consult their physician first.
In no particular order, the following is an example of my ingestion of food and dietary supplements in the morning : 1. Blueberries , strawberries and ginger 2. Whole grains 3. Apple, banana and tangerine 3. Green tea 4. Red and green pepper 5. MCT Oil 6. Carrots 7. Tomato 8. Broccoli 9.Yogurt
10. Cinnamon 11.Whey protein 12. Collagen protein .13.Beets 14. Soy beans 15. Raisins .Additionally, vitamin supplements include : A ;B12;CoQ 10; Calcium ;D3 ; Fish Oil ; Magnesium ;Turmeric and. Zinc
Additionally, there are side effects of eating healthy foods, especially fruits,vitamins and vegetables. Essentially, which you eat relates to the aspects of your microbiome (bacteria,fungi, viruses ) in your gut This ,in effect, relates to your immune system, skeletal systems, carbohydrate digestion , the manufacture of certain vitamins and so forth. If you have an unhealthy gut (dysbiosis ) it puts you at risk of chronic diseases and neurological disorders. We know that there is a communication system between the brain and the digestive track . And, these messages run along(vagus) nerves which extends from the gut to the brain. In other words a healthy gut leads to a healthy brain.
Back in 1997 , I switched from eating granola for breakfast to making smoothies. So , I began my day on a positive note. and I ate healthy for the rest of the day as a rule. That does not mean that I am rigid as I enjoy fat and sugar. So, when Linda and I go out for lunch or dinner, we share pastrami and we split our sandwich in half. When we attend Michigan football with the alumni, we share French fried potatoes. And, when we come back on Interstate 5.,we stop at Ghiradelli’ and share a hot fudge sundae with pleasure ..
My pursuing extreme sports is associated with healthy and productive food choice. The two factors exercise and nutrition are associated with health span and I am fortunate to have a supportive partner for the past 25 years. A few quotes pertinent follow 1…. The cornerstone to your health is diet. Dr. Willam Castelli 2.Mark Twain, "when I was younger I can remember anything whether it had happened or not, but my faculties are decaying now and soon I shall be so. I cannot remember any but the things that never happened." 3. "Let food be thy medicine and medicine be thy food." Hippocrates. And, whether or not food is a source of survival, nutrition, comfort, symbol of love, recreational pastime ,connection to family and community, and occasionally the ground for potent emotions such as anger, fear, anxiety, and depression ,the making of good choices is a difficult decision .
PS
For additional energy, dad provided me with honey during my football workouts. And, on competitive trail runs. I would drink Coke at the last aid station .
Reference
Keep Your Gut Microbime Healthy to Support Brain Health. Brain and Life.
Cognition, Diet and Longevity. Institute for Natural Resources
Klatz, Ronald and Goldman, Robert. Stopping The Clock.
Lara, Michael . The Pharmacy in Your Kitchen: An Overview of Medical and Medicinal Foods’
Pearl, Bill. Getting Stronger.
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