I have empirically debunked the enigma of the biblical God, analytically solved the origin of our existence, meticulously proven the mysteries behind UFOs, ghosts, and out-of-body experiences, and perfectly designed a Utopian Society for humanity. However, there is one thing that I forgot to extensively study scientifically - the Health of the Human Body.
Life is all about eating(matter) and playing(energy). Life's main purpose is all about fun. However, two days ago, fun was on its brink. An eyeopener dramatically surprised me and changed my life. I experienced a "mini-stroke". It began when I felt that my right eye started to sag and got blurry and fuzzy. After a few more minutes, I could no longer see anything on my right side. I hurriedly went to the bathroom, looked myself in the mirror, and to my surprised I couldn't see half of my face. Even my right eyebrow, my right eye, half of my lips, and even my right ear were all invisible or gone. At that very point, without any hesitation, I quickly drove to the hospital, consulted my doctor, and at that very day, had a brain scan, eye check-up, ultrasound, and other interactive physical exams. The test results, even though we're all negative, abruptly changed my life. Nowadays, I become conscious of my food intake and exercise output. I also started studying the chemistry and mathematics of food, and began researching, gathering data, and experimenting with various combinations of food just to figure out the right healthy meal and the right exercise in order to live longer.
But before we discuss my research further, let me first share the benefits of a simple exercise called Walking, the five groups of food in chemical forms, and finally understanding the Body Systems.
I. The Science of Walking:
The human body is made to walk.
Our bodies function better when we walk. We are healthier in many ways when we walk.
Walking cuts the risk of stroke by more than 25 percent.
Walking reduces hypertension. The body has over 100,000 miles of blood vessels. Those blood vessels are more supple and healthier when we walk.
Walking cuts the risk of cancer as well as diabetes and stroke.
Women who walk have a 20 percent lower likelihood of getting breast cancer and a 31 percent lower risk of getting colon cancer.
Women with breast cancer who walk regularly can reduce their recurrence rate and their mortality rate by over 50 percent.
The human body works better when we walk. The body resists diseases better when we walk, and the body heals faster when we walk.
We don’t have to walk a lot. Thirty minutes a day has a huge impact on our health.
Men who walk thirty minutes a day have a significantly lower level of prostate cancer. Men who walk regularly have a 60 percent lower risk of colon cancer.
For men with prostate cancer, studies have shown that walkers have a 46 percent lower mortality rate.
Walking also helps prevent depression, and people who walk regularly are more likely to see improvements in their depression. In one study, people who walked and took medication scored twice as well in 30 days as the women who only took the medication. Another study showed that depressed people who walked regularly had a significantly higher level of not being depressed in a year compared to depressed people who did not walk. The body generates endorphins when we walk. Endorphins help us feel good.
Walking strengthens the heart. Walking strengthens bones. Walking improves the circulatory system.
Walking generates positive neurochemicals. Healthy eating is important -- but dieting can trigger negative neurochemicals and can be hard to do.
Walking generates positive neurochemicals. People look forward to walking and enjoy walking.
And research shows that fit beats fat for many people. Walking half an hour a day has health benefits that exceed the benefits of losing 20 pounds.
When we walk every day, our bodies are healthier and stronger. A single 30-minute walk can reduce blood pressure by five points for over 20 hours.
Walking reduces the risk of blood clots in your legs.
People who walk regularly have a much lower risk of deep vein thrombosis.
People who walk are less likely to catch colds, and when people get colds, walkers have a 46 percent shorter symptom time from their colds.
Walking improves the health of our blood, as well. Walking is a good boost of high-density cholesterol -- and people with high levels of HDL are less likely to have heart attacks and stroke.
Walking speeds up metabolism and burns calories. Walkers often find that eating habits change and weight loss results from those eating changes.
Walking significantly diminishes the risk of hip fracture -- and the need for gallstone surgery is 20 to 31 percent lower for walkers.
Walking is the right thing to do.
The body needs to walk.
We don’t need to walk a lot -- 30 minutes a day makes the bodywork better.
The best news is that the 30 minutes doesn’t have to be done in one lump of time. Two 15 minute walks achieve the same goals. Three 10 minute walks achieve most of those goals.
We can walk 15 minutes in the morning and 15 minutes at night and achieve our walking goals.
Walking feels good. It helps the body heal. It keeps the body healthy. It improves our biological health, our physical health, our psychosocial health, and helps with our emotional health. Walking can literally add years -- entire years -- to your life.
It’s good to walk.
If you can -- where you can -- walk...............
Source: KP Research Team
II. Trophology - The Science of Food:
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| My First home-made Sushi |
Chemically, they are transformed into Carbohydrates, Protein, Fat, Vitamins, and Minerals.
Fruits and vegetables are carbohydrates. Carbohydrates are made up of starch and sugar. Fruits and vegetables are very low in fat and calories, but they don't have cholesterol.
Proteins are derived from meat, poultry, and fish.
Fats, which can be found in fruits, vegetables, meat, poultry, and fish are classified into four kinds: Monostaurated, polysaturated, saturated, and transfat. The first two are classified as good fats by some researchers while the last two are the bad fats. When frying, make sure to use oil extracted from vegetables, like canola, corn, olive, soybean, vegetable, and nut oils. And if you like milk, make sure to choose the low-fat or fat-free milk. However, not all milk comes from cows, sometimes they come from nuts and are called "milk".
Based on USDA and a research paper published by a well-known hospital in the US, eating about the same amount of food at the same time each day is very important. As a rule of thumb, the studies recommend that half of our plate must be made up of fruits and vegetables and the other half must be grain and meat. Furthermore, for adults, a healthy daily meal includes at least:
- 3 cups of vegetables
- 2 cups of fruits
- 6 cups of grains
- 2 cups of milk
- 6 oz of meat
- very small amount of fat, salt, and sugar.
It also recommends drinking at least a cup of milk and 8 glasses of water every day too. For desserts, canned or dried fruits are better than cookies or cakes.
I will try to observe all of these recommendations personally for six months and find out if these meal plans will lower my cholesterol, BMI, LDL, HDL, and triglyceride. As I go along, I will also determine how much does someone need to eat each day, what are the health benefits of each group of food, how much nutrients and minerals are there in one serving, and which foods can be grouped together that will provide the same amount of carbohydrate, protein, fat, and calories.
Meanwhile, being a realist, I will also try to explore it in the natural way and prove that eating more brightly colored vegetables and fruits, and eating foods in their own whole, natural states instead of processed, artificial and other man-made unhealthy products are the best path to a healthy, happy life.
Looking backward in time the originemology way, I found out that some scientists consider our ancestral meal, which is typically riched in lean meat, fish, and root vegetables, as the ideal diet. Although the meats have saturated fat and cholesterol, their diets obviously were free of any kind of processed carbohydrates, proteins, and fats. Aside from these findings, since our genes are virtually the same compared to the first man who evolved to eat lean meat and vegetables, eating processed foods with mysterious additives is probably the culprit of heart disease and brain stroke. Remember the French Paradox, people in France eat a lot of fats but has a low incidence of coronary heart disease. Why is this so? Is it the red wine, espresso, or saturated fats?
Before we were born, our body was protected by amniotic fluids: the water of life, and after that, we were again protected by another water of life: Milk. For countless generations, aside from breast milk, raw milk from grass-fed cows has worked as food and medicine before ours. From the time cows were domesticated, this natural white substance has nourished and healed millions and millions of people. Clean raw milk from pastured cows is made up of 8 essential amino acids which are the building blocks of protein. Lactose is its primary carbohydrates and its end result is lactic acid. Two-thirds of its fats are saturated which plays an important function in our bodies. Raw milk is also made up of volumes of minerals, vitamins, and approximately 3 mg of cholesterol, which is considered a decent amount. And as an added bonus, it has enzymes that protect the milk itself.
Btw, almond milk is not made up of milk. It is made up only of almonds, sweetener, and water. There is no milk in it! However, does this mean that raw milk and almond milk weigh equally the same with respect to their nutrients? Do they provide the same nourishment to our bodies? Is almond milk considered a natural process made artificially? Is almond milk good or bad to the body? What about processed milk like fat-free or low-fat? Are they safe too?
Another water of life is saturated fat. Saturated fats found in clean, raw milk are good fats. They bolster our immune system, construct cell membranes, provide energy storage, carry vitamins and antioxidants, and boost muscle growth to name a few. This traditional fat has been eaten by our ancestors and heart diseases were almost unknown at that time.
Chemically, fats are made up of carbon, hydrogen, and oxygen. They are the building blocks of fatty acids. They are classified as saturated and unsaturated. Saturated means that all the atoms in the molecule are stringed together by a single line or stable bonds, while unsaturated means there are two atoms connected by a double bond. When there are two or more double bonds, the unstable chain is called polyunsaturated. These double bonds can easily be broken allowing the formation of foreign fatty acids. Triglyceride is one of them. It is made up of one sugar alcohol and three fatty acids. Its source is not from fats in the diets, but from carbohydrates not being dissipated through exercising. Trans fat or hydrogenated oils are considered bad fats too.
III. The Plant-Based Diet:
I found out that to be healthy, one needs to know the correlation between weight, height, and age. When weight is divided by the square of one's height (W/H2), a numeric value called BMI is calculated. BMI is an acronym for Body Mass Index. It measures the fatness or thinness of one's body. The normal BMI ranges from 18.5 to 24.9. In my recent medical check-up, my body mass index is equivalent to 23.7. A normal value but almost near to the maximum range. Something to watch out!
Another factor that we need to know is cholesterol. I found out that the normal cholesterol value must be lower than 200, HDL must be higher than 40, LDL must be between 100 - 129, and triglyceride must be lower than 150. The ratio between cholesterol and HDL must also be 5:1. My cholesterol, good fat (HDL), bad fat (LDL), and carbs fat (triglyceride) is shown at the bottom of this article. Since my data doesn't match the standard required values, I need to design a healthy day to day food plan and an exercise schedule that will put my vital stats back into its normal healthy range.
Vital Statistics
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Item
| Standard Range | 2007 | 2009 | 2010 |
2011
|
|---|---|---|---|---|---|
Cholesterol
|
lower than 200
|
220
|
217
|
211
|
225
|
HDL
|
higher than 40
|
30
|
29
|
28
|
30
|
LDL
|
between 100 - 129
|
143
|
150
|
115
|
144
|
Triglyceride
|
lower than 150
|
233
|
192
|
340
|
253
|
Glucose
|
between 60 - 99
|
83
|
85
|
87
|
90
|
Uric
|
between 2.0 - 8.5
|
7.0
|
7.4
|
7.8
|
8.4
|
And finally, we need to eat more vegetables, fruits and avoid poultry, dairy, and all kinds of meat. The movie FORKS AND KNIVES changed my perception on how to approach a healthy life. It was an eye-opener. Since the data scientifically gathered by the proponents of the movie was worldwide, it personally convinced me to take the challenge of introducing my body to a plant-based diet.
Here is the link to the movie Forks Over Knives:
IV. A Healthy Body is a healthy life :
I have been a sport-minded person since I was a kid. I have played almost any ballgame sports and even the most known board games in my life. This simply shows that I am very FIT like a bull. However, being healthy is not a passport to a longer life. Due to the fact that as we grow older, just like everything in the universe, everything on us also grows older. This is a natural law. It is inevitable. Birth is the beginning of the end. Everything will gradually end soon.
But this doesn't mean that we will just let our body dies unhealthy. We need to step up and feel vibrant every day for the rest of our life. This should be our primary purpose in life as we reach the age of 40. Life's main purpose is all about happiness. And to be happy, one must be healthy. A healthy body is a happy life. And to be healthy, one must exercise at least three times for two hours every week with a goal of reaching your maximum Heart Rate(HR) every session by following this simple formula:
HR = 220 - Age
This table shows the estimated target heart rates for different ages. Your maximum heart rate is about 220 minus your age. The figures are averages, so use them as general guidelines.
| Age | Target HR Zone 50-85% | Average Maximum Heart Rate, 100% |
|---|---|---|
| 20 years | 100-170 beats per minute (bpm) | 200 bpm |
| 30 years | 95-162 bpm | 190 bpm |
| 35 years | 93-157 bpm | 185 bpm |
| 40 years | 90-153 bpm | 180 bpm |
| 45 years | 88-149 bpm | 175 bpm |
| 50 years | 85-145 bpm | 170 bpm |
| 55 years | 83-140 bpm | 165 bpm |
| 60 years | 80-136 bpm | 160 bpm |
| 65 years | 78-132 bpm | 155 bpm |
| 70 years | 75-128 bpm | 150 bpm |
Important Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate. Source: American Heart Association.
Aside from the Heart Rate Formula, another way to bring your body healthy is by using the Calories Workout Equation that I developed sometimes called the Double CUE (calories you eat = calories you exercise). The formula simply states that the heat you absorb must be equal or lesser to the heat you release. In food language, it means your output calories must at least equal or greater than your input calories.
Calories Out ≥ Calories In
The formula simply means the food you eat for the day must be equal or lesser to the calories you burned out from your exercise on the same day. For example, if you ate an egg(65 cal), white bread(260 cal), banana(105 cal), and drink a glass of juice(150 cal) on a day, your total intake will be 580 cal. You need to burn these calories out of your system. To do this you need to exercise. On a thread mill, with 3 miles or an hour workout, the average calories you usually burned out is around 2500 cal. Thus, mathematically, your input (580 cal) is not equal to your output(2500 cal). Does this mean you need to eat more on that day? Or, does this mean you over-exercised?
" Cooking is the unique ingredient that separates men from monkeys. " jlawsin
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