Nutritional Update ToPa Rainbow1



Nutrition Information Update



Caloric Intake Calculation


To maintain one pound of body weight, the average individual must consume approximately fifteen (15) calories per pound. A simple calculation:


If one’s ideal weight is two hundred (200) pounds, then the person must eat three thousand (3,000) calories every twenty-four (24) hours.


‘Tip’: do not base consumption (caloric intake) on calories you estimate will be “burned” by exercise; a one mile run only expends one hundred (100) calories (about one large banana’s worth). What if you don’t do the nighttime exercise planned for getting rid of the happy hour tacos, beers, or the lunchtime pizza? A healthy person exercises for the effort of gaining (cultivating, harvesting and capturing) food: trying to exercise in order to get rid of (lose) food is backward or is an aspect of what’s called ‘Bulimia’.   


If the individual feels a need to lose weight: first establish what is the goal or proper weight. Ideally, a person would be hydrostatically weighed or callipered to determine the exact ratio of bone/muscle/fat; if the person is highly active, the bone and muscle ratio might be greater than the “averages” used for less personalized calculations. However, most of the weight charts available at health food stores or even supermarkets are sufficient for this determination.



Executive At Desk

Height: 5’9”

Weight: 194

Ideal Body Weight: 182.74

Body Fat: 19%

Ideal Body Fat: 14%

Lean Body Weight: 157.14

Ideal Fat Pounds: 25.58

Fat in Pounds: 36.86

Ideal Fat Loss: 11 pounds


To Lose Weight: consume only the amount of calories needed to maintain the Ideal Body Weight. This will cause weight loss of about one-two (1-2) pounds per week; if exercising strenuously, the loss will (can) increase by two-three (2-3) pounds each week. If exercise is not incorporated as an aspect of the daily regime, a person can lower the caloric intake by an additional five hundred (500) calories or for ten (10) calories per pound to result a three pound loss per week.




After your Ideal Weight is reached, you can raise the caloric intake by the five hundred (500) subtracted for the loss; at this time (once the Ideal Weight is reached) an individual can start to calculate extra food intake to compensate for activities or exercise already performed.



(Non-heavy) Weight Bearing Activity Expenditure per hour, two hundred and fifty (250) calories Walking per hour, three hundred and thirty six (336) calories “burned” at a rate of four (4) miles per hour or fifteen (15) minute miles. 


Remember, the basic requirement of maintaining body mass: Executive at Desk’s Ideal Body Weight only requires (almost exactly) twenty-eight hundred (2800) calories per day (15 calories per pound for basic metabolic homeostasis).


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PROPER NUTRITION The body must have adequate protein to maintain bone/muscle mass (insuring any loss of body weight will not result as lessened vital tissue). If a man does not consume enough protein to supply his body with this important nutrient—to get the protein necessary for survival—his body will (can automatically) digest internal protein sources such as the heart or the liver. In other words, if he deprives himself of the essential proteins, he could (yes! this is the extreme effect of protein deficiency) eat his own heart out.


PROTEIN: three (3) daily servings


Tips: trim all fat from meats or remove the skin from chicken and fish, then broil/bake instead of frying in oils/lard (if makin’ bacon—use a wire rack and broil it—or boil it for a minute in water, before tossing it in the fryin’ pan). Although meats are categorized as ‘proteins’: meat is what was protein prior to an animal eating it. Relying on meat to grow healthy tissue results utilizable protein deficiency...


Hyaluronic acid is necessary to develop healthy joints, skin, hair, organs, bones, muscles: it’s a component of fruit and vegetable (grain, nuts, beans) protein. Most large mammals are vegetarians: even Gorillas rely entirely upon fruit and vegetables to sustain life. NUTS & SEEDS should be considered as a primary viable source of protein; BEANS are the best but fruit?! FRUIT is what makes a man out of a monkey. Go bananas!


Tips: combining two (2) grains such rice and beans (corn/wheat) equals a balanced vegetable (reliable and tasty! amino acid chain) protein. It is best to eat whole sources of protein (with the fiber remaining intact) rather than to ingest processed proteins like powdered drinks or protein liquids.


Tips: eggs are an excellent protein source at one-two (1-2) ounces of protein per egg; unless a person has been told by a medical doctor to avoid all or any egg consumption, a reasonable quantity of eggs is a decent protein choice (for thioctic acid) especially for breakfast. There are (bad) “no calorie” vegetable sprays flavored with butter (really bad) to help those eggs be sautéed without contributing other cholesterol: or boil, broil, bake!


Frying eggs in bacon grease and swallowing them down with gravy made out of saturated fat (lard) and real cream: “cholesterolic” or “cholesterolism”. Again, how the food is prepared (along with the size of the portions) determines both the quantity of calories and the quality of those units of heat.


PROTEIN should equal THIRTY—FORTY (30-40%) PERCENT of the daily caloric intake (the higher realm if one is very physically active or a lower percent if a person is less active).




Tips: Dairy isn’t anatomically correct for consumption by a man or woman... It’s only appropriate for growing a healthy calf or kid. NO serving size is recommended: this advice is contradicts the traditional or ‘mainstream’ dietary recommendations on this topic. The largest nutritional problem with bovine or goat dairy products is content of growth hormones to be those kinds of animals.


Such genetic influence can only instigate deviant cellular development for a person (man or woman). Commercially available dairy products also contain fortified lactic acid (‘prolactin’ is fed to all dairy animals to force chronic lactation) and formaldehyde (concentrated isolates of beta carotene ‘Vitamin A’ and chlorophyll ‘Vitamin D’). Prolactin (excessive concentrates of lactic acid isolate) is known to cause internal hemorrhaging (bleeding).


If considering the yeast—fungus, bacteria, “enzymes”, “shed” or manure—inclusive to cheeses and/or the “active cultures” of yogurts, the reality of providing dried clusters of blood internally for such potentially hostile micro-organisms to feed upon is psychotic.


It would be retarded for a cow or goat beyond the age of (about) six (6) months old: but people trying to eat cheese or yogurt is malignantly frightening (sick). Calcium from corn is a better choice: it provides fiber protein and is correct anatomically for the nutrition of a person (s).




(Proper Nutrition Continued)


COMPLEX CARBOHYDRATES: three (3) to six (6) daily servings


Complex Carbohydrates have the necessary glucose, minerals and vitamins for proper Cellular Development; without Complex Carbohydrates, a person cannot maintain body mass. When a person eats a ‘CC’ the body works—actively pursues—digesting it.


For instance, to eat a carrot: the chewing, secretion of digestive fluids, the process of absorbing nutrients into the blood from the Small Intestine—then passing remnant fiber out the Large Intestine as waste—uses and causes internal heat. The five (5) calories of a baby carrot are expended (by eating it) and in excess of the actual heat (caloric value) the baby carrot will deliver to your blood stream. A body “burns” more calories while consuming the carrot than the amount of calories (units of heat) the carrot contains.


Complex Carbohydrates differ drastically from “simple” carbohydrates such as sugar soft drinks/candy or processed inedible grains for this basic reason. Another fact of the distinction is (also) the nutritional value: a ‘CC’ contains all the natural elements needed to function and to grow more healthy cells, whereas “simple” carbohydrates have only trace amounts of the nutrients (if any at all) needed to sustain livelihood. And the chemical composition of “simple” carbohydrates can be very damaging.


Avoiding products containing high levels of processed ‘yeast’ (breads, pizza crusts...) can drastically reduce risks for developing ‘kidney stones’ or cancerous internal tumors (and malignant skin lesions).


CCs’ are Fruits, Vegetables, Whole Grains, Rice, Beans, Nuts, and Seeds:  containing oxygen, iron, potassium, magnesium, thiamin, niacin, biotin, zinc... Vitamins ‘A—Z’: electrolytes, glucose and the protein fiber necessary for living or functioning (metabolizing) without causing chronic distress.


COMPLEX CARBOHYDRATES should equal (at least) FORTY—SIXTY (40-60%) PERCENT (of the total calories.)


Tips: eat small amounts of fruit and vegetables throughout the day as snacks; this drastically curbs the appetite (by regulating the blood sugar and sodium levels) and causes one to experience feelings of greater self-control when the time for a meal arrives. Remember to allocate enough calories to enjoy a baked potato with that worthless piece of chicken or rice with a frivolous fish fillet: add some bell pepper and onion slices broiled with a touch of fresh herbs! And it’s a healthy, attractive presentation, a “real” dinner or lunch. It is wise to avoid iodized table salt or sea salt.


Sodium chloride is toxic sea salt: drinking sea water causes death; ingesting sodium chloride with fluid is the equivalent of drinking sea water. Sodium Chloride forms bar soap (plaque) by combining with the fatty acids in the bloodstream; micro-particles of plaque deposit inside the capillaries while the blood circulates: plaque clogs capillaries (which are a person’s feeding tubes and only means of gaining nutrition from hydration). Capillaries are the only way to gain nutrition (oxygenation) or hydration for cellular growth and cleansing.


Proper exercise causes new capillary development. But if a person is still eating toxic sodium chloride regularly, new plaque will form and deposit to clog any new capillaries just as fast or faster than new capillaries can be developed: this results chronic malnutrition (despite food/fluid intake) or dehydration and oxygen deprivation, regardless of any effect by hyper-inflammation (from yeast ingestion).




(Proper Nutrition Continued)


FATS: ten to twenty (10-20%) percent (total calories consumed)


If you are eating the three servings of PROTEIN, you are probably having enough fat without eating any specifically: it is best to try to avoid anything more than trace consumption of ‘fat isolates’ which are not naturally digestible.


The naturally occurring fatty acids of avocados, nuts and seeds (mostly poly unsaturated fat content containing Oleic Acid which proves to assist with lowering overall “bad” cholesterol levels) are digestible and beneficial, when appropriate portions are regularly consumed. Saturated fat comes mostly from “animal” food: it is very much like the fat in a man or woman’s body (mammal fat).


There are many speculations as to why it is more difficult for a person to utilize or digest saturated fat (compared to vegetable derived sources) and another simple proposal: the Physiology and Anatomy of people has evolved from periods of “feast” or “famine”; consequently, a person has a natural inclination to conserve fuel as fat when feasting… Since fat from animals is saturated fat (almost exactly like a person’s own), the body may tend to digest it (saturated fat) less readily (or not at all) because of this natural evolutionary force?!


A person does not digest his/her own saturated fat via the intestinal tract; no one can just grab a glob off the top “tummy” to chew and swallow: a person’s own saturated body fat has to be reduced (digested) from energy expenditure after the accumulation of the body fat and the reduction can only occur when the caloric intake is less than the caloric expenditure during a given (designated) period of time.


For sure: if one expended the energy necessary to capture a cow (beef: alone and bare-handed) for digestion, the effort would inadvertently cause starvation to death as the labor would cost more calories than could be consumed for the commitment required to capture such a large mammal meal. Cow meat is not an anatomically correct food for people (unlike a mountain lion or a bear, the teeth and nails of a man or woman cannot even penetrate the rawhide).


An average rate of digestion is approximately three hundred (300) calories per hour: if the caloric expenditure during one hour is chronically greater than 300 calories, a person can cause symptoms of decomposition (such as loss of muscle, bone, organ tissue) rather than just body fat loss. A person’s own saturated fat grows (accumulates) when excessive calories (more than is necessary for maintaining a designated body weight) are consumed and not expended.


The calories (units of heat) are converted from glucose to glycogen and stored as fat in the body: then back again! Glycogen breaks down to glucose (available blood sugar) during “famine” but only after fat from “feasting” has bodily developed.


Many vegetable fat molecules contain elements—like the Oleic Acid from avocado—that assist and deliver nutrients for a stable metabolism; however, one average avocado delivers as a big item: about four hundred (400) calories. Since it has protein, fiber (vitamins/minerals as a complex carbohydrate) and the content is poly-unsaturated fat, an avocado is still a decent choice; the caloric value can be divided by three categories. 


Another example: Peanuts, one ounce (1 oz) one hundred and sixty-six (166) calories; fourteen (14) grams of unsaturated fat, two (2) grams of fiber and/or six (6) grams of protein. When dividing the (peanuts: 166) calories by the three (3) food groups, the Executive at Desk (who needs 2800 for basic metabolism) is eating approximately fifty-five (55) calories for each category or about one-two (1-2%) percent of the daily calories allowed in each group.


Tips: Processed oils (corn, olive, etc) are devoid of fatty acid, fiber and/or plant protein; processed oils—even from good or healthy sources—are still “junk” food. Nearly every processed oil has been heated at an extreme high heat (which renders liquid plastic) prior to bottling (with the exception of typical coconut oil or most grape seed oil). (1) One tablespoon per day won’t kill but all processed oil skips the endocrine system; before a person has time to produce bile, any ingested (swallowed) processed oil has already entered the small intestine for absorption into the blood stream.




(Proper Nutrition Continued)


FATS: ten—twenty (10-20%) percent (total calories consumed)


To explain the distinction: isolating fat from acidic protein (fiber) complexes causes an altercation and concentration that is unnatural or “processed” prior to any digestive attempt. Nuts have a fatty acid complex—a measurable percent of fat inherently combined—but NUTS ARE NOT FAT (avocados are not fat).


Nuts, seeds, edible whole grains, avocados, beans, etc., contain natural (whole: digestible) fatty acids. BOVINE BUTTER IS FAT: it’s been stripped of all supportive (other) compounds, ‘isolated’, thus it is a ‘fat isolate’.


Another common fat isolate is PROCESSED OIL: (such as) olive oil is EVEN WORSE than (very bad) bovine butter due to the extreme high heat processing and resulting plasticized substance. Isolation of a fatty compound causes digestion of it (for what’s known to date) to be near impossible because a fat isolate skips the endocrine system; fat isolates enter the blood stream via (small intestine) osmosis prior to a person producing any digestive bile.


(The gall bladder cannot function to digest a fat isolate because the liver doesn’t have enough time—before the processed oil enters the small intestine—to produce the necessary bile for the gall bladder to function: if a person’s bile could digest liquid plastic (processed oil) or bad bovine butter?!)


A last FAT note: the FOCUS should be on LOSING BODY FAT WEIGHT and not just losing body weight.




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[The menu (below) is an example for how to assess nutritional caloric intake by calculating serving sizes from food groups: it is not a dictation to eat the specific things listed...TYF]





Ten Percent (10%) FAT:

(300) three hundred calories


Thirty Percent (30%) PROTEIN:

(850) eight hundred-fifty calories



(1410) fourteen hundred-ten calories



Six (6) Ounces Orange Juice (90)

Two (2) slices edible toast (120)

One (1) tablespoon coconut butter (90)

Two (2) poached eggs (160)


Sub-Total for the day:

(460) four hundred-sixty calories



Baked potato (150)

One (1) tablespoon sesame Tahini (90)


Sub-total for the day:

(240) two hundred-forty calories



Two (fresh: just corn) corn tortillas (100)

One (1) cup pinto beans (250)

One-fourth (1/4) cup black olives (60)

One-fourth (1/4) cup guacamole (250)

One (1) cup lettuce

One-half (1/2) cup tomato salsa: (50)


Sub-total for the day:

(710) seven hundred-ten calories



One banana (80)


Sub-total for the day:

(80) eighty calories



Two (2) cups cooked brown rice (400)

Two (2) cups cooked vegetables (90)

One (1) tablespoon grape seed oil (100)

(About) Six (6) ounces grilled chicken breast (500)



One (1) cup fresh strawberries (40)

One slice (1/6 of cake) ‘Angel Food’ (100)

Two (2) tablespoons honey (120)


Sub-total for the day:

(1350) thirteen hundred-fifty calories




(2840) twenty-eight hundred-forty calories



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Nutritional Update Copyright TYF 2014/2015