Why We Need To Eat Good Food A Brief Nutritional Primer

We dont eat like prehistoric people did, and, as a result, our bodies dont function or look like theirs did either! The stresses of our modern everyday existence are radically different from any other time in history. The vast array of what we consume in the form of food and drink, with all the processing, preservatives, additives and chemicals, is staggering. But what hasnt changed is that, in order to exist and maintain a state of homeostasis, the human body requires food to provide fundamental nutrients, as well as water to provide hydration. From food we obtain macro-nutrients and micronutrients. Protein, carbohydrates and fats are categorized as macro-nutrients because we require them in large amounts. Vitamins and minerals are categorized as micro-nutrients because we require them in such minute amounts. These nutrients are needed for the human body to survive; whether or not our system thrives is up to us and can definitely be determined by the food choices that each of us makes.

Chapter 2

THE MACRO-NUTRIENTS
PROTEIN The origin of the word is the Greek protos, which means of prime importance. High on the list of the numerous functions protein supports within our system is energy production, antibody production (our immune system) and the growth and repair of our bodies. It is essential for the production of hormones and enzymes, as well as the balancing of fluids, electrolytes and the acid/alkaline levels in our bodies. While the most complete forms of protein are from animal sources, because they contain all the essential amino acids (these are the building blocks of protein), it is also possible to find protein in plant-based foods, albeit in less complete forms. Thus, the protein sources which are available in our diet fall into two general categories: Animal Sources of Protein Meats Poultry Fish Game Eggs Dairy Products

Plant Sources of Protein Legumes (i.e. beans, peas, peanuts) Soy Products (i.e. tofu, or any other soybean food product) Lentils Nuts Seeds Grains As previously noted, plant sources only provide partially complete or incomplete proteins. Therefore, they need to be combined in order to provide protein in its complete form. Once they include all the essential amino acids, combined vegetable proteins can supply our bodies with what is necessary to attain and/or maintain optimal health. While the concept of food combining in order to form a complete protein is valid, it does not necessarily need to occur at the same meal. As long as the necessary food is eaten within a day, or a twenty-four hour time period, the body takes what it needs to provide itself with the proper protein requirements. The goal is simply complete balance throughout the course of the day. Though its primary functions are construction, maintenance and repair of the body, protein can also serve as a source of energy. However, it is far from the bodys preferred source as it does not burn clean, as do carbohydrates and fats. Sound like a machine on fuel? Well, that is very much how the body functions. It is amazing how someone who would never consider putting anything other than the proper grade of gas in their car would put pure junk into their body! Just some food for thought...

CARBOHYDRATES Literally broken down to mean carbon and water, carbohydrates are the most widely eaten food group in the world. Known affectionately (or disparagingly!) as just carbs, they may be broken down into sub-categories such as starches, sugars, fruits, vegetables or breads. To make matters even more confusing there are the further modifying divisions of complex carbohydrates and simple carbohydrates. Not so simple! The truth is this: all of the above fall into the carbohydrate category. What confuses the issue is that, while carbohydrates are absolutely necessary for good nutrition, eating the wrong kind of carbohydrates can actually be held responsible for failing health. Thus, being educated about the differences in carbs is the best defense against eating too much of the not so great type and the best offensive tack to take for optimum health. Obtained from plant source foods, carbs are the bodys preferred source of fuel as it is the most easily converted into ATP (this is the bodys cellular energy). In order to support bodily functions, all human beings require this energy. It is the sugar in carbohydrates that supplies this, meaning that carbs serve as fuel for your body. Remember the analogy about having the right gas for your car? Well, if you needed energy and were pulling up to the pump, carbs would be what you would ask for.

Although it is actually commonly known that carbohydrates are the bodys preferred source of energy, not everyone knows that the glucose which carbs supply is the only source of energy for the brain. It wouldnt surprise me at all that if this was the only fact some people took away from this book, the quality of their carb sources might improve. People tend to be very careful about what they feed their brains. When it comes to carbs, it is helpful to know that any ingredient which ends in ose is a form of sugar. For example, fructose is the type of sugar found in fruits, lactose is the type of sugar found in milk and sucrose is essentially table sugar. Once ingested, these (as well as other types of carbohydrates) are all eventually converted into glucose, which is then absorbed into the bloodstream. Simple carbohydrates, or sugars, go into the bloodstream very quickly. Complex carbohydrates, or starches, are digested much more slowly. This is due to the inherent starches and/or fibers they contain, which require breaking down during the digestive process. That is why they are termed complex. Fruit, for example, falls into this category. Even though fructose (the sugar which fruit contains) is considered a simple sugar, the fiber present in the cell walls of the fruit slow down the absorption of that sugar, making fruit a complex carbohydrate. Conversely, most fruit juice lacks the fiber inherent in the whole fruit; it is therefore considered a simple carbohydrate. This is because the fructose, without fiber to slow it down, can enter the bloodstream quickly. Since the sugars from complex carbohydrates are metabolized relatively slowly as they enter the bloodstream, the energy levels provided to the body are more constant than those from simple carbohydrates, which enter the bloodstream so quickly, that energy levels spike and fall. The reason for this is fiber. Fiber is the part of a plant-based food (i.e. fruits, vegetables, grains and legumes), which cannot be digested or converted to energy. Despite this, it is extremely advantageous to the health of the human body in the important area of elimination. Fiber is categorized as either soluble or insoluble. These terms simply refer to whether or not the fiber dissolves in water; soluble fiber partially dissolves and insoluble fiber does not. Particular types of fiber are beneficial for specific health concerns. Since the human body cannot actually digest fiber, what are the benefits it provides? Well, there are two: (1) it slows down the absorption of glucose and (2) it aids the body with cleansing and elimination. Carbohydrates....as you can see, they are anything but simple.

FAT Is there a dirtier word in the jargon of the American diet? Yet nothing could be further from the truth. Fat serves our bodies in the following ways: it is our reserve source of energy, second only to carbohydrates; it is an essential

component for the body to convert protein and carbohydrates into energy; it is necessary for the absorption of the fat-soluble vitamins (A, D, E and K); it is important for cellular health and structure; and, the essential fatty acids are of primary importance for proper brain function. Healthy fat sources, such as cold pressed oils (i.e. olive, peanut and canola) are not only beneficial to ones health, but are a necessity for maintaining good health throughout a lifetime. Then why is fat vilified the way it is? One can only surmise that people associate the fat in food with the fat on their body. However, according to a 2007 Harvard study on fat and cholesterol, ...while Americans have gradually decreased the proportion of calories they get from fat over the last decade, rates of obesity have increased steeply.1 So here is the skinny on fat: First, fat does contain more calories per gram than either protein or carbohydrates (9 calories per gram as opposed to 5 calories per gram), but it can also serve to yield 2.25 times more energy as they do; and second, there are good fats and bad fats...and that is key. The differentiation is crucial because not only do the bad fats harm us, the good fats really are necessary for us to maintain optimum health. Thus it is essential for us to know the difference.

The Good Fats Unsaturated Fats: Within this category we find both monounsaturated and polyunsaturated fats. These plant source oils are usually liquid at room temperature; however, monounsaturated oils (i.e. olive, canola, sunflower) solidify in the refrigerator, and polyunsaturated oils (i.e. soybean, corn, safflower) remain liquid. Another difference between the two is that polyunsaturated oils are more unstable and are therefore more prone to rancidity. (A rancid fat is a bad fat, but more on that later. As long as polyunsaturated fats remain fresh, they are very healthy for you.) In addition to the oil sources, here are some food source examples of these healthy fats: Monounsaturated avocados peanut butter macadamia nuts hazel nuts pecans almonds Polyunsaturated pine nuts walnuts sunflower seeds fatty fish, i.e. salmon, mackerel, herring and trout

Essential Fatty Acids: Also widely known as the omega-3s and the omega-6s, these polyunsaturated fats are nutrients which cannot be made by our body, therefore it is essential for us to include them in our diet. The omega-3s - A lot of letters flash at us from packages these days when it comes to omega-3 fatty acids: ALA, EPA, DHA. Do we really need to know what they all mean? Well, since this is an essential nutrient its important to know that youre getting adequate amounts of it in your diet. ALA is the omega-3 available in vegetable sources such as canola oil, green vegetables, flax seed and walnuts. EPA and DHA are found in fatty, dark meat fishes such as salmon, anchovies and sardines. While all of the omega-3s are beneficial, it is not known if they are all equally beneficial. The body can convert ALA to EPA and DHA, but only partially, so this can present a problem for those who do not eat fish. Hence, the current craze for fish oil in all things. The omega-6s - This type of fat is found in commonly used oils such as corn and soybean. It serves to lower LDL (bad) cholesterol, is pro-inflammatory (also necessary for health) and serves as protection against heart disease. Due to wide usage of both corn and soybean products, omega-6 is quite abundant in the American diet, which, though it is a healthy fat, might be a problem. The issue here is one of balance. On a very basic level, the omega-3s are anti-inflammatory and the omega 6s are pro-inflammatory; and both of them are essential in the proper balance for the body to function at its best. However, with the over abundance of corn and soybean oils in the American diet, we are inundated with omega-6s. You got it...pro-inflammatory. And what do we, as Americans, do? Well, some of us take lots of fish oil supplements, which is one way of balancing things out. The other alternative we have is to turn, or, rather, return, to a diet of more traditionally whole, natural and less processed foods. Omega-6s are a good fat...but should not be consumed out of proportion. Saturated Fats: To begin with, the definition of a saturated fat is one that remains solid at room temperature. Obtained from a variety of animal and plant sources, saturated fats can be found in meat, eggs, cheese, butter, coconut oil and palm kernel oil. As an American you may be surprised to find saturated fats here in the good fat category, maligned as they have been for the past half-century or so in our society. Why would a fat that occurs naturally in so many food sources become something which the American public would try to shun from their diet? If we look back to the early part of the twentieth century, kids on the farm were churning butter and drinking fresh, whole milk. Plenty of saturated fat in their diet. So what suddenly turned the tide? In the late 1950s a brilliant scientist by the name of Ancel Keys began a famous research project called the Seven Continents Study, and his findings would change the course of the American diet to date. Discovering a high correlation between cholesterol levels, saturated fat and coronary heart disease, Mr. Keys actively promoted his results to the American public. While his studies were widely accepted, not everyone in the scientific community agreed with them. One reason was

that there were societies throughout the world which consumed diets high in saturated fat, but didnt have high rates of coronary heart disease. This is not to dispute the myriad of reputable studies which support that unsaturated fats are healthier or that saturated fats should be eaten in anything other than small to moderate portions, depending on your weight or state of health. All Im saying is that they are not a demon. Saturated fats are natural fats, ones which our bodies recognize and know how to healthfully assimilate and digest. Not to mention enjoy.

The Bad Fats Rancid Fats: Even good fats, once they turn rancid, become bad fats. And that is important to know because good fats, by their very nature, have a short shelf life. (One of the reasons that trans-fats were invented was because they provided a solid, stable fat that could prolong the shelf life of processed foods.) What happens when an oil turns rancid? It develops something called free radicals...weve all heard of them. Free radicals are molecules which are damaging to our systems by way of hastening the aging process and fostering degenerative diseases, such as cancer. Even extra virgin olive oil or heart healthy nuts sitting on the shelf too long can be examples of good fats gone bad. Trans-Fats: Ah, but these highly processed fats are the demons of the modern world! They need to be obliterated, and amazingly, we seem to be making some progress. Generally found in solid form oils such as stick margarine, as well as commercially prepared and processed foods, the transfats found in foods are not natural. The dangers of this product are so extreme that manufacturers must list its presence on food labels. When you see the words hydrogenated or partially-hydrogenated fat, you are looking at trans-fat. Avoid it. Why? The human body is so ill equipped to handle trans-fat that it has been blamed for a gamut of afflictions, from heart disease to stroke to diabetes. It raises bad cholesterol and lowers good cholesterol. There are bans on trans-fats, to varying degrees, in countries all over the world, including the United States. While it is unfortunate that the bad fats have long been prevalent in the American diet, awareness of the good fats, with all their health benefits, have now become mainstream. Healthy oils and products containing them are widely available in every market, a clear result of consumer demand. Transfats, seemingly like magic, have gone poof! from our supermarket shelves. Thus, there is really no excuse to expose ourselves to the damaging agents of those fats which can, and do, cause harm. In America, we make our preferences known with our pocketbooks.

THE MICRO-NUTRIENTS
Vitamins and minerals are nutrients that the body requires for normal growth. Although they are measured in minute amounts, they are of monumental importance to our overall health and well-being. The muscular, digestive, hormonal and nervous systems all require vitamins to function, while minerals serve as components of bones, teeth, soft tissue, muscles, blood and nerve cells. Though the body can make small amounts of some vitamins and minerals, for the most part they must be obtained from the foods we eat. (Or, this being America, from the supplements we take.) Due to the tiny amounts required, they are referred to as micro-nutrients.
VITAMIN NECESSARY FOR: WHOLE FOOD SOURCES:

Vitamin A* Eyes, skin & & Betathe immune Carotene (a system precursor of vitamin A which the body is able to convert) Vitamin B-1 The nervous (thiamine) system & mental acuity Vitamin B-2 Skin, hair and (riboflavin) eyes

Vitamin A: animal sources, i.e. egg yolks, liver and regular fat dairy. Low-fat dairy products need to be fortied because the vitamin A is removed with the fat. Beta-carotene: plant sources, i.e. sweet potatoes, carrots, sunower seeds. Whole grains, wheat germ, brown rice, nuts, green leafy vegetables, sh and yogurt. Green leafy vegetables, yogurt, eggs, chicken and organ meats. Whole grains, brown rice, soybeans, nuts, liver and sh.

Vitamin B-3 Circulation & (niacin) reduction of blood cholesterol levels Vitamin B-5 Growth, adrenal Beans, broccoli, cabbage, (pantothenic gland function, corn, potatoes, peas and energy & to acid) meat. Note: processing and help the body cooking these foods may deal with stress substantially diminish bioavailability. Biotin (also The nervous Oats, liver, nuts, brown rice, referred to system, skin beans, cheese and lamb. as Vitamin and muscles H, biotin is actually a B vitamin)

VITAMIN

NECESSARY FOR:

WHOLE FOOD SOURCES:

Vitamin B-6 The nervous system, regulation of water balance and fat metabolism in the body Vitamin B-12 Nervous system, brain function, blood formation Vitamin B-9 Nervous (folic acid) system, normal growth and cell reproduction, especially during pregnancy Vitamin C Tissue health (Ascorbic and wound Acid) & the healing, Biobacterial flavonoids ghting activity, (Vitamin P) reduction of allergic reactions, antioxidant Vitamin D* Nervous system, immune system, heart function and calcium absorption Vitamin E* Heart health, blood health, antioxidant, topical application prevents scar tissue Vitamin K* Blood clotting and liver function, increases bone mineral density

Meats, whole grains, brown rice, seeds, nuts, cabbage and green leafy vegetables.

Meat, eggs, fowl, sh, liver and dairy products.

Meat, green leafy vegetables, eggs, fowl, fruit, wheat germ and liver. Note: folic acid can be destroyed by high temperatures.

Citrus fruits (vitamin C in the pith and bioavonoids in the pulp), green leafy vegetables, tomatoes, green peppers and cabbage.

Fish liver oils, egg yolks, sardines, tuna, fortied dairy products, sunower seeds and, of course, sunlight.

Whole grains (85% of vitamin E is destroyed once the grain is milled!), seeds, beef, vegetable oils, sh, eggs, avocados.

Kale, broccoli, parsley, yogurt, milk, safower oil, cod liver oil. Note: Vitamin K should be avoided by anyone on medicinal blood thinners.

VITAMINS There are 13 essential vitamins and they are divided into two basic categories: water-soluble and fat-soluble. The water-soluble vitamins include the vitamin B complex, vitamin C, the bio-flavonoids and beta-carotene. They must be utilized by the body right away or will be eliminated, via urine. The only exception to this is vitamin B-12, which can be stored in the liver. Conversely, the fat-soluble vitamins, which are vitamins A, D, E and K, are not eliminated, but are stored in the fatty tissues of the body if they are not used immediately. In order for the fat-soluble vitamins to be transported and absorbed, it is necessary to have some form of fat in the diet. The following table provides a brief overview of each vitamin, why the body requires it and in what whole food sources it is readily available.

VITAMIN

NECESSARY FOR:

WHOLE FOOD SOURCES:

Vitamin A* Eyes, skin & & Betathe immune Carotene (a system precursor of vitamin A which the body is able to convert) Vitamin B-1 The nervous (thiamine) system & mental acuity Vitamin B-2 Skin, hair and (riboflavin) eyes

Vitamin A: animal sources, i.e. egg yolks, liver and regular fat dairy. Low-fat dairy products need to be fortied because the vitamin A is removed with the fat. Beta-carotene: plant sources, i.e. sweet potatoes, carrots, sunower seeds. Whole grains, wheat germ, brown rice, nuts, green leafy vegetables, sh and yogurt. Green leafy vegetables, yogurt, eggs, chicken and organ meats. Whole grains, brown rice, soybeans, nuts, liver and sh.

Vitamin B-3 Circulation & (niacin) reduction of blood cholesterol levels Vitamin B-5 Growth, adrenal Beans, broccoli, cabbage, (pantothenic gland function, corn, potatoes, peas and energy & to acid) meat. Note: processing and help the body cooking these foods may deal with stress substantially diminish bioavailability. Biotin (also The nervous Oats, liver, nuts, brown rice, referred to system, skin beans, cheese and lamb. as Vitamin and muscles H, biotin is actually a B vitamin)

VITAMIN

NECESSARY FOR:

WHOLE FOOD SOURCES:

Vitamin B-6 The nervous system, regulation of water balance and fat metabolism in the body Vitamin B-12 Nervous system, brain function, blood formation Vitamin B-9 Nervous (folic acid) system, normal growth and cell reproduction, especially during pregnancy Vitamin C Tissue health (Ascorbic and wound Acid) & the healing, Biobacterial flavonoids ghting activity, (Vitamin P) reduction of allergic reactions, antioxidant Vitamin D* Nervous system, immune system, heart function and calcium absorption Vitamin E* Heart health, blood health, antioxidant, topical application prevents scar tissue Vitamin K* Blood clotting and liver function, increases bone mineral density

Meats, whole grains, brown rice, seeds, nuts, cabbage and green leafy vegetables.

Meat, eggs, fowl, sh, liver and dairy products.

Meat, green leafy vegetables, eggs, fowl, fruit, wheat germ and liver. Note: folic acid can be destroyed by high temperatures.

Citrus fruits (vitamin C in the pith and bioavonoids in the pulp), green leafy vegetables, tomatoes, green peppers and cabbage.

Fish liver oils, egg yolks, sardines, tuna, fortied dairy products, sunower seeds and, of course, sunlight.

Whole grains (85% of vitamin E is destroyed once the grain is milled!), seeds, beef, vegetable oils, sh, eggs, avocados.

Kale, broccoli, parsley, yogurt, milk, safower oil, cod liver oil. Note: Vitamin K should be avoided by anyone on medicinal blood thinners.

*Fat-soluble vitamins must be eaten with fat in order to be absorbed and utilized by the body.

Ever hear of Vitamin PQQ? Discovered in the late 1970s by Japanese researchers, and believed to be part of the B-complex group, this was the first new vitamin discovery in many years. While the aforementioned vitamins are all part of the common vernacular here in the United States, this is not the case with PQQ. And while most multi-vitamin products on the market do not even contain it, that doesnt mean we dont get it in our diets. It is found in parsley, green tea, papaya, kiwi fruit and green peppers; but the best food source is a fermented soybean dish called natto which is eaten in Japan. However, the most significant message really has nothing to do with Vitamin PQQ itself. It has to do with the fact that we have been eating this nutrient without even knowing it and reaping the health benefits it provides. Just because we didnt know it was there doesnt mean we havent needed it in our bodies; and every whole food has a purpose, even if we havent yet discovered what it is.

MINERALS Best described as inorganic elements, minerals often work in groups for the maintenance of specific bodily functions. Whats important to remember is that minerals need to co-exist in proper ratios to each other. A good example of this would be the minerals sodium and potassium. Both serve to regulate fluids in the body, but potassium works inside the cell, while sodium works outside the cell. If the body is depleted of one or the other of these two important minerals, fluid balance is disturbed. The minerals required by the body for proper growth and good health are abundant in number. The following chart shows the most important minerals, what bodily functions they are necessary for and what whole food sources they are available from.

MINERAL or GROUP Calcium, Magnesium & Phosphorus

NECESSARY FOR: Skeletal, nervous & muscular systems

WHOLE FOOD SOURCES: Calcium: green leafy vegetables, dairy, whole grains, eggs. Magnesium: green leafy vegetables, seeds, nuts, beans, whole grains, seafood. Phosphorus: animal protein, whole grains, nuts, seeds. Sodium: seafood, seaweed, poultry, beef, celery, green leafy vegetables, lemons. Potassium: green leafy vegetables, citrus fruits, bananas, potatoes, beans, lentils.

Sodium & Potassium

Fluid balance

MINERAL or GROUP Copper & Iron

NECESSARY FOR:

WHOLE FOOD SOURCES:

Zinc (needs to be balanced with copper) Chromium

Hemoglobin Copper: seafood. (red blood cell) Iron: spinach, oysters. production Both: green leafy vegetables, whole grains, beans, liver. Energy, growth, Green leafy vegetables, healing, oats, eggs, nuts, animal immune protein, pumpkin seeds. function, insulin production Blood sugar Liver, beef, whole grains, stabilization beets, mushrooms. Thyroid gland Sea plants and animals.

Iodine
Manganese

Skeletal system Green leafy vegetables, & hormone whole grains, nuts, seeds, production beets, prunes. Tissue elasticity Seafood, whole grains, & antioxidant organ and muscle meats, dairy products.

Selenium

WHAT ARE PHYTONUTRIENTS? Components of foods such as fruits, vegetables and grains in their whole and unprocessed forms, phytonutrients exist to protect these plants from environmental threats such as bacteria, insects and fungi. How these phytonutrients transfer over to help us is an active and fascinating field of scientific research. One thing that is known for certain is that many of these important nutrients are often depleted when plant source foods are processed. For example, the rind, pith and pulp of an orange contain the beneficial phytonutrients, especially carotenoids, which can help us humans with their anti-cancer and immune-strengthening properties. However, when said orange is processed into juice, these important elements are no longer present. When we eat the whole orange, the phytonutrients are intact and the pith and pulp can work to protect our health very much the same way they protect the health of the plant. We hear a lot about the antioxidant power of plant serums and how they can fight free-radicals in the body. We fall for it, but do we really know what it means? On a very basic level, free-radicals are molecules which get into our systems in a wide variety of ways: harmful foods, damaging elements in the environment and cigarette smoke, just to name a few. Free-radicals are responsible for degenerative damage to our bodies at the cellular level. Think cancer and aging. Antioxidants, on the other hand, are what combat freeradicals. Thats why vitamins such as E and C get so much hype; they are potent antioxidants. And thats why antioxidant-rich phytonutrients are such buzzwords of the day, as well: the health-providing substances which

phytonutrients provide to plants seem to be able to help us, too. Some people think it is just the deep purple of a berry or grape which indicates the presence of a phytonutrient, however it can be so much more than that. It can be the strong smell from an onion or even the heat from a chili pepper. So we see that it is not just the color, but any characteristic of the plant -- taste or smell or texture -- which can promote good health. Some examples of phytonutrients du jour, which are currently being studied for their health benefits, are detailed below...but really, the list is endless. Resveratrol: obtained from the skin of red grapes (i.e. found in red wine) serves as an antioxidant, curbs tumor growth, lowers cholesterol, heart health. Capsaicinoids or capsacin: obtained from chili peppers - serves as an antioxidant, prevents blood from clotting. Lycopene: a carotenoid present in tomatoes as well as red peppers, pink grapefruit, guava and watermelon - helps to lower the risk of prostate and other cancers. Flavonols, Flavonoids and Catechins: all found in green tea - serves as an antioxidant, may reduce the risk of cancer, may lower cholesterol. Quercetin: found in tea (both green and black), apples, red onion, some types of honey, red grapes and berries, just to name a few sources - has antiinflammatory properties, as well as numerous other health benefits currently being studied. The inherent phytonutrients are, of course, in addition to the abundance of vitamins, minerals and fiber which are already part of these whole foods. When considering the good health enjoyed by our Paleolithic predecessors, it is worth considering that they, too, ate a diet consisting of many of these foods, once again, in their natural and unprocessed formulations. So if you havent caught on by now, you should really be eating your fruits and vegetables. Though it is certainly true that genetics and environmental factors matter a great deal; nourishing the body from the inside-out with natural and whole nutrient-rich foods is what helps to provide us with the best odds against whatever challenges modern day-to-day life throws our way. Each of us has a body that serves as the raw material. It is what we put into this body that allows us to live up to our healthiest potential; this is the choice we are presented with each and every day of our lives. So what can we modern folk do to obtain these optimum nutrients? We certainly dont step out with our spears like our ancestors did; we step out with our wallets...a fact which is very significant because it not only affects what choices we make, it also greatly affects how those choices are presented to us here in the U.S. of A. --------------------------------------------------------------------------------------------For more information on Just Because Youre An American Doesnt Mean You Have To Eat Like One! go to http://www.nutritionprescription.biz/bookinfo.html