Archive for 12/18/13
When we think of organic gardening and permaculture we tend to conjure up images of leathery-skinned bearded warriors who dedicate their lives to working long days in their vegetable plots. Whilst this may be a wonderful way to live your life, it doesn’t suit the average suburbanite with a full-time job and a hefty mortgage.
Growing food is typically seen as either an art form or damned hard work. It’s no wonder very few people do it on a serious level. But what if a technique came along that was so easy and so prolific that even the busiest corporate executive could grow a significant portion of their family’s food in less time than it takes to drive to the shops. Ecological gardening just might be the answer. In my experience, it’s the ultimate modern-day convenience veggie plot.
I didn’t have a light bulb moment that said, “Ah, so this is ecological gardeningâ€. My vegetable garden was no different to anybody else’s for many years until I made a few changes. The first and probably most significant was squeezing far more plants into a given area. The second change was to never dig the soil. And thirdly, I upgraded my composting system. Once these simple strategies were in place I noticed the garden taking on a life of its own. Weeds virtually stopped growing in the beds and plants started living much longer. The garden could endure longer periods without water, I was yielding far more than I ever had and I could harvest every day of the year. I wanted to know what was happening at a scientific level and applied my university training as an environmental scientist to understand why I was getting such amazing results. I had to completely let go of all my preconceived ideas as a gardener and look at the plot through the eyes of an ecologist. After some time I realized that I had created an ecosystem made up of edible plants, and it behaved in exactly the same way as a natural habitat. I became more of an observer than a gardener and the role of head gardener was pulled from under my feet as nature took up the reins.
Employ Nature, she works for free
The wonderful thing about nature is that she works tirelessly, 24 hours a day, seven days a week. Nature follows very simple laws and works in the same way, on any system, anywhere in the world. When we create an ecological garden we are creating a living, breathing ecosystem. By doing this we get nature working for us, and not against us, and her great stamina works in our favour. Niche Spaces and why they are important
A pristine ecosystem is made up of thousands of living and non-living components all coexisting in a given area. Each living component occupies its own niche space and the role of the niche space is very important to understand when creating an ecological garden. Let’s look at an example. Imagine a giant rainforest tree crashing to the ground after standing tall for hundreds of years. Such a large tree would have filled an enormous niche space. Lying in the soil, hundreds of dormant seeds spring to life, desperately fighting for their opportunity to occupy the best real estate in the forest: the empty niche space. The niche space is quickly filled and harmony is restored.
When we look at a traditional vegetable garden with this type of insight, what we see is a very unnatural system. There is very little diversity and a lot of empty niche spaces. Nature enforces her will on vegetable gardens in exactly the same way she does a rainforest, and this means that empty niches spaces will be filled as quickly as possible. However, in a traditional vegetable garden there are no desirable seeds waiting to fill the niches spaces, so weeds fill them instead.
The solution is to create a garden that has tightly filled niche spaces so that weeds don’t have any opportunities. We can do this by planting the garden very tightly with a diverse range of plants of differing shapes and characteristics. The result is a dense jungle-like planting arrangement that can yield an unbelievable amount. The denseness also creates a highly protected micro-climate. This ideal growing environment causes your plants to last much longer. Greens don’t bolt to seed as soon as a hot spell hits and cold sensitive plants are more protected as well.
How to manage an ecological garden
Managing an ecological garden is different to managing a traditional vegetable garden. With an ecological garden, there is far less to do. As you become the observer and allow nature to take over as head gardener, you will notice that the garden is in a continual state of gentle change, just like a natural ecosystem. It can be difficult for the traditional gardener to stand back and observe as we, human beings, like to control things. This style of gardening calls for a great deal of faith in natural laws. Sure, there will be times when you need to step in and direct the system in a certain way; however that is almost always because a certain plant species is getting too successful and the system is at risk of loosing diversity.
Natural Pest Management
The dense mixed-up nature of the ecological garden creates a natural form of pest management. Pests generally locate their target plant species using sight or smell. Imagine how much more difficult it is to see your target plant when its outline is blurred by a sea of green. And how on earth could you smell your target plant when there are so many conflicting smells. No More Need to Rotate Crops
Crop rotation is practiced by dedicated gardeners for a very good reason. Different plants require different minerals from the soil, in different proportions. After an area has been planted with a certain species, the soil can be left depleted of certain minerals. To lessen the effects of this depletion a different crop will be planted in the area the following year. In addition, many gardeners rest their garden beds periodically and grow a green manure crop, usually a legume such as Lucerne or field peas. These plants add nitrogen from the atmosphere through a process called nitrogen-fixing. However, crop rotation simply isn’t necessary with ecological gardening because the mixed-up planting arrangement counteracts the effects of mineral depletion because a single species doesn’t dominate a single area. Likewise, green manure crops are not necessary as nitrogen is topped up in two ways. Firstly, through planting edible legumes such as peas and beans within the jungle-like mass. And secondly, by the addition of compost to the surface of any bare areas. Composting
Compost is an important part of the ecological garden and is a very valuable commodity. To me, composting is a way of building valuable nutrients that will, one day, feed me and my family. The average person buys food from a shop, consumes it and then sends the waste away. This is simply buying nutrients, taking what you need for that precise moment, and disregarding the remainder. It’s a nutrient flow that only flows in one direction, like a fancy car roaring down the road. You admire the car for a moment, but after a second or two, it’s gone.
My goal is to slow down the car and then get it to do a U-turn. I want to keep the nutrients within my property where I can capitalise on them. By doing this, I am able to use the nutrients again, so I don’t have to buy them for a second time. In effect, I am creating a system that is self-sustainable. Composting is a vehicle in which we are able to create a nutrient cycle within our property. We are part of that cycle because we consume the nutrients when they are, for a brief time, in a useful form. Then they return to the compost and slowly make their way into another useful form where we consume them again. This cycle can go on and on indefinitely.
Throw away the hoe
Natural ecosystems don’t require gardeners with shovels and hoes to come along every season to turn their soil, and neither does an ecological garden. However, it is best not to walk on the garden beds as this will cause unnecessary compaction. Of course, this requires the installation of permanent pathways that are positioned in a way that the gardener can obtain access to the plot. Digging soil upsets the soil structure which, in turn, reduces the soil’s ability to pass on valuable nutrients to plants. The loss of soil structure also reduces the soil’s ability to hold water. Developing good soil structure is actually the best water conserving technique I know, and when practiced in conjunction with a dense planting arrangement creates a holistic soil ecology management plan. A dense planting arrangement will shade the soils surface, stopping surface crusting which causes runoff and nutrient depletion. Developing good deeper structure will allow soil organisms to do what they do best â€" turn organic matter into available plant nutrients.
Self Seeding
If you are lucky enough to visit a pristine rainforest you will probably be awestruck by the towering canopy. However, the future of the rainforest lies in the soil in the form of seeds â€" tiny cells of life waiting for their opportunity to prosper. If we are going to create an ecological garden then we have to make sure it too, has a future. By allowing some plants to go to seed, we can build up seed stores, just like the rainforest. And like the rainforest, we should aim to have thousands of seeds of many varieties spread right across our plot. Most of these seeds will never germinate because in the ecological garden the niche spaces are so tightly filled that opportunities for new life are limited. However, eventually a plant will be eaten and an empty niche space will appear. If we have thousands of seeds lying dormant, the chances of the niche space being filled with something desirable are pretty good
Who should set up an ecological garden?
Absolutely everyone from farmers to inner-city townhouse dwellers. It may seem strange, but if you have never grown food before then you are, in some ways, at an advantage. Experienced gardeners may like to see themselves as adopting some ecological gardening techniques, but find it difficult to let go of the need to control the system. Like all industries, the gardening industry can get stuck in doing things a certain way and most seasoned gardeners will inevitably over-work the garden. As a species, human beings prospered when we learnt to cultivate food using tilling and other traditional agricultural methods, so it’s difficult to turn back to where we came from - nature. It might even feel like a step in the wrong direction. But if we can let go of our need to control every living thing on the planet, and start to work with nature, we actually gain more control by being able to grow food more efficiently than ever before. It’s a paradox - but it works! Setting up an ecological garden
Any existing vegetable garden can be converted into an ecological garden. Firstly, get your pathways laid out so that you never have to walk on your garden beds again. After that, get a good composting system going and apply it to the soil surface. Then plant densely and diversely.
If you don’t have a vegetable garden, my suggestion would be to create a classic Esther Deans ‘no dig’ garden to get you started. Once erected, simply follow the ecological gardening method.
Mini-ecological garden
If you live in a unit or townhouse with no soft ground you could create a mini-ecological garden using a series of containers. Polystyrafoam boxes with drainage holes are ideal. Fill them with good potting mixture and arrange them side by side using as many as you can fit onto your verandah or patio. Rather than developing a large composting system, you could purchase a worm farm and add the worm casts to the soil surface as fertilizer. Once the boxes are set up, simply adopt the ecological gardening method. The Ecological Gardening Method â€" the key principles.
- Plant densely
- Plant a diversity of plants within a given area
- Get a good composting system set up and use the compost as a surface mulch on bare patches
- Allow some plants to go to seed
- Only interfere with the system when a single species of plant over-dominates and simply scratch out excess plants when they are small.
Growing food is not hard work, especially when you have nature helping you 24/7. A small area can provide you with such a bounty of food, saving your family thousands of dollars per year. Most of us don’t have much time to spend in the garden, including me. I only invest around eight hours of time per year to growing my food, and although I live on a small farm I only use a space of around 6 x 6m. That’s an area that could fit into many suburban backyards several times over. The most wonderful thing about this method is that I know I can ignore my vegetable garden for months and it won’t miss a beat. So, if you believe growing food is only for tough bearded warriors with lots of land and time, think again. Ecological gardening could be just the thing for you.
Jonathan White is a self-employed environmental consultant and landscape designer. He is the author of Food4Wealth, an eBook and video package that shows the reader exactly how to set up and maintain an ecological garden. It is available at food4wealth DOT com
Ecological Gardening
Full View
When we think of organic gardening and permaculture we tend to conjure up images of leathery-skinned bearded warriors who dedicate their lives to working long days in their vegetable plots. Whilst this may be a wonderful way to live your life, it doesn’t suit the average suburbanite with a full-time job and a hefty mortgage.
Growing food is typically seen as either an art form or damned hard work. It’s no wonder very few people do it on a serious level. But what if a technique came along that was so easy and so prolific that even the busiest corporate executive could grow a significant portion of their family’s food in less time than it takes to drive to the shops. Ecological gardening just might be the answer. In my experience, it’s the ultimate modern-day convenience veggie plot.
I didn’t have a light bulb moment that said, “Ah, so this is ecological gardeningâ€. My vegetable garden was no different to anybody else’s for many years until I made a few changes. The first and probably most significant was squeezing far more plants into a given area. The second change was to never dig the soil. And thirdly, I upgraded my composting system. Once these simple strategies were in place I noticed the garden taking on a life of its own. Weeds virtually stopped growing in the beds and plants started living much longer. The garden could endure longer periods without water, I was yielding far more than I ever had and I could harvest every day of the year. I wanted to know what was happening at a scientific level and applied my university training as an environmental scientist to understand why I was getting such amazing results. I had to completely let go of all my preconceived ideas as a gardener and look at the plot through the eyes of an ecologist. After some time I realized that I had created an ecosystem made up of edible plants, and it behaved in exactly the same way as a natural habitat. I became more of an observer than a gardener and the role of head gardener was pulled from under my feet as nature took up the reins.
The wonderful thing about nature is that she works tirelessly, 24 hours a day, seven days a week. Nature follows very simple laws and works in the same way, on any system, anywhere in the world. When we create an ecological garden we are creating a living, breathing ecosystem. By doing this we get nature working for us, and not against us, and her great stamina works in our favour.
Niche Spaces and why they are important
A pristine ecosystem is made up of thousands of living and non-living components all coexisting in a given area. Each living component occupies its own niche space and the role of the niche space is very important to understand when creating an ecological garden. Let’s look at an example. Imagine a giant rainforest tree crashing to the ground after standing tall for hundreds of years. Such a large tree would have filled an enormous niche space. Lying in the soil, hundreds of dormant seeds spring to life, desperately fighting for their opportunity to occupy the best real estate in the forest: the empty niche space. The niche space is quickly filled and harmony is restored.
When we look at a traditional vegetable garden with this type of insight, what we see is a very unnatural system. There is very little diversity and a lot of empty niche spaces. Nature enforces her will on vegetable gardens in exactly the same way she does a rainforest, and this means that empty niches spaces will be filled as quickly as possible. However, in a traditional vegetable garden there are no desirable seeds waiting to fill the niches spaces, so weeds fill them instead.
The solution is to create a garden that has tightly filled niche spaces so that weeds don’t have any opportunities. We can do this by planting the garden very tightly with a diverse range of plants of differing shapes and characteristics. The result is a dense jungle-like planting arrangement that can yield an unbelievable amount. The denseness also creates a highly protected micro-climate. This ideal growing environment causes your plants to last much longer. Greens don’t bolt to seed as soon as a hot spell hits and cold sensitive plants are more protected as well.
How to manage an ecological garden
Managing an ecological garden is different to managing a traditional vegetable garden. With an ecological garden, there is far less to do. As you become the observer and allow nature to take over as head gardener, you will notice that the garden is in a continual state of gentle change, just like a natural ecosystem. It can be difficult for the traditional gardener to stand back and observe as we, human beings, like to control things. This style of gardening calls for a great deal of faith in natural laws. Sure, there will be times when you need to step in and direct the system in a certain way; however that is almost always because a certain plant species is getting too successful and the system is at risk of loosing diversity.
The dense mixed-up nature of the ecological garden creates a natural form of pest management. Pests generally locate their target plant species using sight or smell. Imagine how much more difficult it is to see your target plant when its outline is blurred by a sea of green. And how on earth could you smell your target plant when there are so many conflicting smells.
Crop rotation is practiced by dedicated gardeners for a very good reason. Different plants require different minerals from the soil, in different proportions. After an area has been planted with a certain species, the soil can be left depleted of certain minerals. To lessen the effects of this depletion a different crop will be planted in the area the following year. In addition, many gardeners rest their garden beds periodically and grow a green manure crop, usually a legume such as Lucerne or field peas. These plants add nitrogen from the atmosphere through a process called nitrogen-fixing. However, crop rotation simply isn’t necessary with ecological gardening because the mixed-up planting arrangement counteracts the effects of mineral depletion because a single species doesn’t dominate a single area. Likewise, green manure crops are not necessary as nitrogen is topped up in two ways. Firstly, through planting edible legumes such as peas and beans within the jungle-like mass. And secondly, by the addition of compost to the surface of any bare areas.
Composting
Compost is an important part of the ecological garden and is a very valuable commodity. To me, composting is a way of building valuable nutrients that will, one day, feed me and my family. The average person buys food from a shop, consumes it and then sends the waste away. This is simply buying nutrients, taking what you need for that precise moment, and disregarding the remainder. It’s a nutrient flow that only flows in one direction, like a fancy car roaring down the road. You admire the car for a moment, but after a second or two, it’s gone.
My goal is to slow down the car and then get it to do a U-turn. I want to keep the nutrients within my property where I can capitalise on them. By doing this, I am able to use the nutrients again, so I don’t have to buy them for a second time. In effect, I am creating a system that is self-sustainable. Composting is a vehicle in which we are able to create a nutrient cycle within our property. We are part of that cycle because we consume the nutrients when they are, for a brief time, in a useful form. Then they return to the compost and slowly make their way into another useful form where we consume them again. This cycle can go on and on indefinitely.
Natural ecosystems don’t require gardeners with shovels and hoes to come along every season to turn their soil, and neither does an ecological garden. However, it is best not to walk on the garden beds as this will cause unnecessary compaction. Of course, this requires the installation of permanent pathways that are positioned in a way that the gardener can obtain access to the plot.
Digging soil upsets the soil structure which, in turn, reduces the soil’s ability to pass on valuable nutrients to plants. The loss of soil structure also reduces the soil’s ability to hold water. Developing good soil structure is actually the best water conserving technique I know, and when practiced in conjunction with a dense planting arrangement creates a holistic soil ecology management plan. A dense planting arrangement will shade the soils surface, stopping surface crusting which causes runoff and nutrient depletion. Developing good deeper structure will allow soil organisms to do what they do best â€" turn organic matter into available plant nutrients.
Self Seeding
If you are lucky enough to visit a pristine rainforest you will probably be awestruck by the towering canopy. However, the future of the rainforest lies in the soil in the form of seeds â€" tiny cells of life waiting for their opportunity to prosper. If we are going to create an ecological garden then we have to make sure it too, has a future. By allowing some plants to go to seed, we can build up seed stores, just like the rainforest. And like the rainforest, we should aim to have thousands of seeds of many varieties spread right across our plot. Most of these seeds will never germinate because in the ecological garden the niche spaces are so tightly filled that opportunities for new life are limited. However, eventually a plant will be eaten and an empty niche space will appear. If we have thousands of seeds lying dormant, the chances of the niche space being filled with something desirable are pretty good
Absolutely everyone from farmers to inner-city townhouse dwellers. It may seem strange, but if you have never grown food before then you are, in some ways, at an advantage. Experienced gardeners may like to see themselves as adopting some ecological gardening techniques, but find it difficult to let go of the need to control the system. Like all industries, the gardening industry can get stuck in doing things a certain way and most seasoned gardeners will inevitably over-work the garden. As a species, human beings prospered when we learnt to cultivate food using tilling and other traditional agricultural methods, so it’s difficult to turn back to where we came from - nature. It might even feel like a step in the wrong direction. But if we can let go of our need to control every living thing on the planet, and start to work with nature, we actually gain more control by being able to grow food more efficiently than ever before. It’s a paradox - but it works!
Setting up an ecological garden
Any existing vegetable garden can be converted into an ecological garden. Firstly, get your pathways laid out so that you never have to walk on your garden beds again. After that, get a good composting system going and apply it to the soil surface. Then plant densely and diversely.
If you don’t have a vegetable garden, my suggestion would be to create a classic Esther Deans ‘no dig’ garden to get you started. Once erected, simply follow the ecological gardening method.
If you live in a unit or townhouse with no soft ground you could create a mini-ecological garden using a series of containers. Polystyrafoam boxes with drainage holes are ideal. Fill them with good potting mixture and arrange them side by side using as many as you can fit onto your verandah or patio. Rather than developing a large composting system, you could purchase a worm farm and add the worm casts to the soil surface as fertilizer. Once the boxes are set up, simply adopt the ecological gardening method.
The Ecological Gardening Method â€" the key principles.
- Plant densely
- Plant a diversity of plants within a given area
- Get a good composting system set up and use the compost as a surface mulch on bare patches
- Allow some plants to go to seed
- Only interfere with the system when a single species of plant over-dominates and simply scratch out excess plants when they are small.
Growing food is not hard work, especially when you have nature helping you 24/7. A small area can provide you with such a bounty of food, saving your family thousands of dollars per year. Most of us don’t have much time to spend in the garden, including me. I only invest around eight hours of time per year to growing my food, and although I live on a small farm I only use a space of around 6 x 6m. That’s an area that could fit into many suburban backyards several times over. The most wonderful thing about this method is that I know I can ignore my vegetable garden for months and it won’t miss a beat. So, if you believe growing food is only for tough bearded warriors with lots of land and time, think again. Ecological gardening could be just the thing for you.
Jonathan White is a self-employed environmental consultant and landscape designer. He is the author of Food4Wealth, an eBook and video package that shows the reader exactly how to set up and maintain an ecological garden. It is available at food4wealth DOT com
The Shocking Truth about Dietary Fats and Saturated Fats
You've been deceived into thinking that saturated fats are bad for you, but let's look at some facts below...
I’ll preface this article by saying that it will help if you have an open mind and accept that some of these facts are a slap in the face to politically correct nutrition in this day and age where fats are admonished by many doctors, health "experts", and the mass media.
To start, eating an adequate supply of healthy dietary fats is vitally important to your overall health. Fats are one of the main components in all of the cell membranes throughout your entire body. If you eat enough healthy natural fats, your cellular processes will proceed normally.
On the other hand, if you eat man-made, heavily processed, chemically altered fats (damaged fats) that are found in most processed foods, your cellular function will be impaired as these damaged fats become part of your cell membranes, the body will have to work harder to operate correctly, and degenerative diseases can develop.
In addition, healthy dietary fats are necessary for optimal hormone production and balance within the body and are therefore essential for the muscle building and fat burning processes. Other important functions that dietary fats play in a healthy body are aiding vitamin and mineral utilization, enzyme regulation, energy, etc.
I cringe every time I hear so called "health experts" recommend restriction of dietary fat, claiming that a low-fat diet is the key to good health, weight loss, and prevention of degenerative diseases. Restriction of any one macronutrient (protein, carbs, or fat) in your diet works against what your body needs and can only lead to problems.
All three basic macronutrients serve important functions for a lean, healthy, and disease-free body. As Dr. Mary Enig, Ph.D, and one of the leading fats researchers in the world, notes in several of her books and articles, there is very little true scientific evidence supporting the assertion that a high fat diet is bad for us.
For example, if these so called "health experts" that admonish fat are correct, and a low-fat diet is the solution to good health, then why did traditional Pacific Islanders who typically obtained 2/3 to 3/4 of their total daily calories from fat (mostly from coconut fat), remain virtually free from heart disease, obesity, and other modern degenerative diseases (that is, until Western dietary influences invaded)?
Also, why did traditional Eskimo populations, consuming up to 75% of their total caloric intake from fat (mostly from whale blubber, seal fat, organ meats, and cold water fish), display superior health and longevity without heart disease or obesity?
Why did members of the Masai tribe in Africa remain free from degenerative diseases and maintain low body fat percentages on diets consisting of large quantities of raw whole milk, blood, and meat? What about the Samburu tribe of Africa, which eats an average of 5 times the quantity of dietary fat (mostly from raw whole milk and meat) as overweight, disease-ridden Americans, yet Samburu members are lean, healthy, and free of degenerative diseases?
What about traditional Mediterranean diets, which are known to be very high in fat in some cases (sometimes up to 50-70% fat), and are also well known to be very healthy?
These examples of high fat diets and the associated excellent health of traditional populations around the world go on and on, yet it seems that many doctors, nutritionists, and media outlets still ignore these facts and continue to promote a diet that restricts dietary fat intake.
Well, the problem is that the good fats (the natural unprocessed health promoting fats) have gotten mistakenly lumped together in nutritional advice with the deadly processed fats and oils that make up a large percentage of almost all processed food that is sold at your local grocery store, restaurant, deli, fast food joint, etc. These deadly processed fats are literally everywhere and almost impossible to avoid unless you know what to look for and make smart choices in what you feed your body with.
Take note that I’m not recommending following a super high fat diet (although technically this can be more healthy than a high carb diet as long as you choose healthy fats).
However, in most cases, active individuals that exercise on a regular basis certainly also need adequate supplies of healthy carbohydrates for energy and muscle glycogen replenishment as well as good sources of protein for muscle repair. The above examples of the high fat diets of traditional populations and their corresponding excellent health were simply to prove the point that you don't need to be afraid of dietary fats as long as you make healthy natural choices and stay within your daily caloric range to maintain or lose body fat (depending on your goals).
Following is a list of some of the healthiest fatty foods (some will surprise you!) as well as some of the deadliest fatty foods to try to avoid at all costs:
The Healthy Fatty Food Choices:
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Coconut fat: Coconut fat is approximately 92% saturated fat, yet surprisingly to most people, is considered a very healthy natural fat. The health benefits of coconut fat lie in its composition of approximately 65% medium chain triglycerides (MCTs). Specifically, about 50% of coconut fat is a MCT called lauric acid, which has very potent anti-microbial properties helping to enhance the immune system. Also, MCTs are more easily utilized for immediate energy instead of being stored as body fat. Coconut oil is also an excellent cooking oil for stir-frying, etc. since saturated fats are much more stable and do not oxidize like polyunsaturated oils when exposed to heat and light, which creates damaging free radicals. The best sources of healthy coconut fat are organic coconut milk, virgin coconut oil (available at http://coconut-info.com), or fresh coconut.
Extra virgin olive oil: Olive oil is approximately 71% monounsaturated, 16% saturated, and 13% polyunsaturated. Choose “extra virgin†olive oil, which comes from the first pressing of the olives and has higher quantities of antioxidants. Unlike most other oils on supermarket shelves, extra virgin olive oil is not extracted with the use of harmful industrial solvents and is one of your healthiest choices for liquid oils. Try making your own salad dressing by mixing a small amount of olive oil with vinegar. This is healthier than most store bought salad dressings, which are usually made with highly processed and refined (chemically damaged) soybean oil extracted with industrial solvents.
Dark, bittersweet chocolate (>70% cocoa): The cocoa bean is a very concentrated source of antioxidants and responsible for part of the health benefit of dark chocolate. The fat portion of the cocoa bean (cocoa butter) is a healthy natural fat, composed of approximately 59% saturated fat (mostly healthy stearic acid), 38% monounsaturated fat, and 3% polyunsaturated fat. I’ll limit the description of healthy chocolate to ONLY dark bittersweet chocolate with >70% cocoa content. Most milk chocolates are only about 30% cocoa, and even most dark chocolates are only about 55% cocoa, leaving the remainder of those products composed of high amounts of sugar, milk fat, corn sweeteners, etc. Look for a quality dark chocolate that lists its cocoa content like Chocolove Extra Dark (77%) or Dagoba New Moon (74%), which contain mostly cocoa and very little sugar. Keep in mind that although dark chocolate can be a healthy treat, it is still calorie dense, so keeping it to just a square or two is a good idea.
Avocados or guacamole: The fat in avocados (depending on where they’re grown) is approximately 60% monounsaturated, 25% saturated, and 15% polyunsaturated. Avocados are a very healthy natural food that provides many nutrients, fiber, and healthful fats, while adding a rich flavor to any meal. Try sliced avocado on sandwiches or in salads or use guacamole in wraps, sandwiches, or quesadillas.
High fat fish such as wild salmon, sardines, mackerel, herring, trout, etc.: Just about any fish or seafood are good sources of natural omega-3 polyunsaturated fats, but the higher fat fish listed above are the best sources of omega-3’s. Due to the radical switch to a higher proportion of omega-6 polyunsaturated fats like soybean oil, corn oil, safflower oil, etc. in our food supply during the middle of the 20th century, the average western diet is currently way too high in omega-6’s compared to omega-3’s, which wreaks havoc in your body. This is where good omega-3 sources like high fat fish, walnuts, and flax seeds can help bring you back to a better ratio of omega-6/omega-3. I also recommend Krill Oil, which has been shown to possibly have even more health benefits than standard fish oil
Nuts (any and all - walnuts, almonds, peanuts, cashews, macadamias, etc.): Nuts are great sources of healthy unprocessed fats as well as minerals and other trace nutrients. Macadamias, almonds, and cashews are great sources of monounsaturated fats, while walnuts are a good source of unprocessed polyunsaturated fats (including omega-3’s). Try to avoid nuts that are cooked in oil. Instead, choose raw or dry roasted nuts.
Seeds (sunflower seeds, pumpkin seeds, sesame seeds, flax seeds): All of these seeds are great sources of natural unprocessed healthy fats. In particular, flax seeds have received a lot of attention lately due to their high omega-3 content. However, keep in mind that omega-3 polyunsaturated fats are highly reactive to heat and light, and prone to oxidation and free radical production. Therefore, freshly ground flax seed is the only way to go. Instead of using the store bought ground flax seed, you can buy whole flax seed and use one of those miniature coffee grinders to grind your own flax seed. Try grinding fresh flax seed into your yogurt, cereal, or even your salad. If you’re using a flax oil, make sure it’s a cold-pressed oil in a light-proof refrigerated container, and use it up within a few weeks to prevent it from going rancid. NEVER cook with flax oil!
The fat in organically raised, free-range animals: This is where most people have been misinformed by the mass media. Animal fat is inherently good for us, that is, if it came from a healthy animal. Human beings have thrived on animal fats for thousands of years. The problem is, most mass produced animal products today do not come from healthy animals. They come from animals given loads of antibiotics and fattened up with hormones and fed un-natural feed. The solution is to choose organically raised, free-range meats, eggs, and dairy. At this time, the price is still a little higher, but as demand grows, the prices will come down. I've found an incredible website that actually offers free-range grass-fed meats delivered right to your doorstep at very reasonable prices. Believe me, it's very hard to find grass fed meats at any grocery stores, so I was pleased to find this site.
The Deadly Fatty Foods:
Hydrogenated oils (trans fats): These are industrially produced chemically altered oils subjected to extremely high pressure and temperature, with added industrial solvents such as hexane for extraction, and have a metal catalyst added to promote the artificial hydrogenation, followed by bleaching and deodorizing agents…..and somehow the FDA still allows this crap to pass as food. These oils aren’t even worthy of your lawnmower, much less your body! They’ve been linked to obesity, heart disease, diabetes, cancer, and more. Even small quantities have been shown in studies to be dangerous. If you care about your health, check the ingredients of everything you buy, and if you see partially hydrogenated oils of any kind, margarine, or shortening, protect yourself and your family by choosing something else.
Refined oils: Even if the oils are not hydrogenated, most oils on your supermarket shelves are refined, even most of the so called “healthy†canola oils. Most refined oils still undergo the high temperature, high pressure, solvent extraction, bleaching, and deodorizing processes. Anything labeled vegetable oil, soybean oil, corn oil, cottonseed oil, safflower oil, and even many canola oils have been damaged by this refining process (unless they say "virgin" or "cold expeller pressed"). This damages the natural structure of the fats, destroys natural antioxidants, creates free radicals, and produces a generally unhealthy product. Take note that the explosion of heart disease in the middle of the 20th century coincides quite nicely with the rapid increase in the use of hydrogenated and refined oils in the food supply.
Anything deep fried: including tortilla chips, potato chips, French fries, donuts, fried chicken, chicken nuggets, etc. All of this crap shouldn't even pass as real food in my opinion!
Homogenized milk fat - Milk fat is a very healthy fat in its natural raw state. Milk and beef from grass fed organically raised cows is known to have higher quantities of healthy fats like conjugated linoleic acid (CLA) and omega-3 fatty acids compared with grain fed cows. Traditional populations around the world have thrived in perfect health while consuming huge quantities of raw, non-pasteurized, non-homogenized, full fat dairy products. Once again, food processing ruins a good thing by pasteurizing and homogenizing milk fat, rendering it potentially dangerous inside the human body. Unfortunately, you will find it almost impossible to find raw milk in the US unless you personally know a farmer. Check out http://www.realmilk.com for more info on the benefits of raw milk and to find out if it’s available near you. As an alternative, cultured dairy products like yogurt have at least had beneficial microorganisms added back to them making them better for you. Realistically, since you probably won’t find raw milk, sticking to skim milk is the best option to avoid the homogenized milk fat. If you use butter for cooking, your best option is grass-fed butter.
I hope this article has shed some light on the truth about dietary fats and made you realize their importance in a healthy diet.
A fully comprehensive analysis on dietary protein, carbohydrates, and fat, and how to compile all of this information into a diet that promotes a lean healthy body with a low body fat percentage is provided in my book “The Truth About Six Pack Absâ€. Give it a try and you won’t be disappointed!
See What 5 foods to kill belly fat ( Clic Here For More Information )
The Shocking Truth about Dietary
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The Shocking Truth about Dietary Fats and Saturated Fats
You've been deceived into thinking that saturated fats are bad for you, but let's look at some facts below...
I’ll preface this article by saying that it will help if you have an open mind and accept that some of these facts are a slap in the face to politically correct nutrition in this day and age where fats are admonished by many doctors, health "experts", and the mass media.
To start, eating an adequate supply of healthy dietary fats is vitally important to your overall health. Fats are one of the main components in all of the cell membranes throughout your entire body. If you eat enough healthy natural fats, your cellular processes will proceed normally.
On the other hand, if you eat man-made, heavily processed, chemically altered fats (damaged fats) that are found in most processed foods, your cellular function will be impaired as these damaged fats become part of your cell membranes, the body will have to work harder to operate correctly, and degenerative diseases can develop.
In addition, healthy dietary fats are necessary for optimal hormone production and balance within the body and are therefore essential for the muscle building and fat burning processes. Other important functions that dietary fats play in a healthy body are aiding vitamin and mineral utilization, enzyme regulation, energy, etc.
I cringe every time I hear so called "health experts" recommend restriction of dietary fat, claiming that a low-fat diet is the key to good health, weight loss, and prevention of degenerative diseases. Restriction of any one macronutrient (protein, carbs, or fat) in your diet works against what your body needs and can only lead to problems.
All three basic macronutrients serve important functions for a lean, healthy, and disease-free body. As Dr. Mary Enig, Ph.D, and one of the leading fats researchers in the world, notes in several of her books and articles, there is very little true scientific evidence supporting the assertion that a high fat diet is bad for us.
For example, if these so called "health experts" that admonish fat are correct, and a low-fat diet is the solution to good health, then why did traditional Pacific Islanders who typically obtained 2/3 to 3/4 of their total daily calories from fat (mostly from coconut fat), remain virtually free from heart disease, obesity, and other modern degenerative diseases (that is, until Western dietary influences invaded)?
Also, why did traditional Eskimo populations, consuming up to 75% of their total caloric intake from fat (mostly from whale blubber, seal fat, organ meats, and cold water fish), display superior health and longevity without heart disease or obesity?
Why did members of the Masai tribe in Africa remain free from degenerative diseases and maintain low body fat percentages on diets consisting of large quantities of raw whole milk, blood, and meat? What about the Samburu tribe of Africa, which eats an average of 5 times the quantity of dietary fat (mostly from raw whole milk and meat) as overweight, disease-ridden Americans, yet Samburu members are lean, healthy, and free of degenerative diseases?
What about traditional Mediterranean diets, which are known to be very high in fat in some cases (sometimes up to 50-70% fat), and are also well known to be very healthy?
These examples of high fat diets and the associated excellent health of traditional populations around the world go on and on, yet it seems that many doctors, nutritionists, and media outlets still ignore these facts and continue to promote a diet that restricts dietary fat intake.
Well, the problem is that the good fats (the natural unprocessed health promoting fats) have gotten mistakenly lumped together in nutritional advice with the deadly processed fats and oils that make up a large percentage of almost all processed food that is sold at your local grocery store, restaurant, deli, fast food joint, etc. These deadly processed fats are literally everywhere and almost impossible to avoid unless you know what to look for and make smart choices in what you feed your body with.
Take note that I’m not recommending following a super high fat diet (although technically this can be more healthy than a high carb diet as long as you choose healthy fats).
However, in most cases, active individuals that exercise on a regular basis certainly also need adequate supplies of healthy carbohydrates for energy and muscle glycogen replenishment as well as good sources of protein for muscle repair. The above examples of the high fat diets of traditional populations and their corresponding excellent health were simply to prove the point that you don't need to be afraid of dietary fats as long as you make healthy natural choices and stay within your daily caloric range to maintain or lose body fat (depending on your goals).
Following is a list of some of the healthiest fatty foods (some will surprise you!) as well as some of the deadliest fatty foods to try to avoid at all costs:
The Healthy Fatty Food Choices:
How To lose belly fat and get six pack abs ( Clic Here For More Information )
Coconut fat: Coconut fat is approximately 92% saturated fat, yet surprisingly to most people, is considered a very healthy natural fat. The health benefits of coconut fat lie in its composition of approximately 65% medium chain triglycerides (MCTs). Specifically, about 50% of coconut fat is a MCT called lauric acid, which has very potent anti-microbial properties helping to enhance the immune system. Also, MCTs are more easily utilized for immediate energy instead of being stored as body fat. Coconut oil is also an excellent cooking oil for stir-frying, etc. since saturated fats are much more stable and do not oxidize like polyunsaturated oils when exposed to heat and light, which creates damaging free radicals. The best sources of healthy coconut fat are organic coconut milk, virgin coconut oil (available at http://coconut-info.com), or fresh coconut.
Extra virgin olive oil: Olive oil is approximately 71% monounsaturated, 16% saturated, and 13% polyunsaturated. Choose “extra virgin†olive oil, which comes from the first pressing of the olives and has higher quantities of antioxidants. Unlike most other oils on supermarket shelves, extra virgin olive oil is not extracted with the use of harmful industrial solvents and is one of your healthiest choices for liquid oils. Try making your own salad dressing by mixing a small amount of olive oil with vinegar. This is healthier than most store bought salad dressings, which are usually made with highly processed and refined (chemically damaged) soybean oil extracted with industrial solvents.
Dark, bittersweet chocolate (>70% cocoa): The cocoa bean is a very concentrated source of antioxidants and responsible for part of the health benefit of dark chocolate. The fat portion of the cocoa bean (cocoa butter) is a healthy natural fat, composed of approximately 59% saturated fat (mostly healthy stearic acid), 38% monounsaturated fat, and 3% polyunsaturated fat. I’ll limit the description of healthy chocolate to ONLY dark bittersweet chocolate with >70% cocoa content. Most milk chocolates are only about 30% cocoa, and even most dark chocolates are only about 55% cocoa, leaving the remainder of those products composed of high amounts of sugar, milk fat, corn sweeteners, etc. Look for a quality dark chocolate that lists its cocoa content like Chocolove Extra Dark (77%) or Dagoba New Moon (74%), which contain mostly cocoa and very little sugar. Keep in mind that although dark chocolate can be a healthy treat, it is still calorie dense, so keeping it to just a square or two is a good idea.
Avocados or guacamole: The fat in avocados (depending on where they’re grown) is approximately 60% monounsaturated, 25% saturated, and 15% polyunsaturated. Avocados are a very healthy natural food that provides many nutrients, fiber, and healthful fats, while adding a rich flavor to any meal. Try sliced avocado on sandwiches or in salads or use guacamole in wraps, sandwiches, or quesadillas.
High fat fish such as wild salmon, sardines, mackerel, herring, trout, etc.: Just about any fish or seafood are good sources of natural omega-3 polyunsaturated fats, but the higher fat fish listed above are the best sources of omega-3’s. Due to the radical switch to a higher proportion of omega-6 polyunsaturated fats like soybean oil, corn oil, safflower oil, etc. in our food supply during the middle of the 20th century, the average western diet is currently way too high in omega-6’s compared to omega-3’s, which wreaks havoc in your body. This is where good omega-3 sources like high fat fish, walnuts, and flax seeds can help bring you back to a better ratio of omega-6/omega-3. I also recommend Krill Oil, which has been shown to possibly have even more health benefits than standard fish oil
Nuts (any and all - walnuts, almonds, peanuts, cashews, macadamias, etc.): Nuts are great sources of healthy unprocessed fats as well as minerals and other trace nutrients. Macadamias, almonds, and cashews are great sources of monounsaturated fats, while walnuts are a good source of unprocessed polyunsaturated fats (including omega-3’s). Try to avoid nuts that are cooked in oil. Instead, choose raw or dry roasted nuts.
Seeds (sunflower seeds, pumpkin seeds, sesame seeds, flax seeds): All of these seeds are great sources of natural unprocessed healthy fats. In particular, flax seeds have received a lot of attention lately due to their high omega-3 content. However, keep in mind that omega-3 polyunsaturated fats are highly reactive to heat and light, and prone to oxidation and free radical production. Therefore, freshly ground flax seed is the only way to go. Instead of using the store bought ground flax seed, you can buy whole flax seed and use one of those miniature coffee grinders to grind your own flax seed. Try grinding fresh flax seed into your yogurt, cereal, or even your salad. If you’re using a flax oil, make sure it’s a cold-pressed oil in a light-proof refrigerated container, and use it up within a few weeks to prevent it from going rancid. NEVER cook with flax oil!
The fat in organically raised, free-range animals: This is where most people have been misinformed by the mass media. Animal fat is inherently good for us, that is, if it came from a healthy animal. Human beings have thrived on animal fats for thousands of years. The problem is, most mass produced animal products today do not come from healthy animals. They come from animals given loads of antibiotics and fattened up with hormones and fed un-natural feed. The solution is to choose organically raised, free-range meats, eggs, and dairy. At this time, the price is still a little higher, but as demand grows, the prices will come down. I've found an incredible website that actually offers free-range grass-fed meats delivered right to your doorstep at very reasonable prices. Believe me, it's very hard to find grass fed meats at any grocery stores, so I was pleased to find this site.
The Deadly Fatty Foods:
Hydrogenated oils (trans fats): These are industrially produced chemically altered oils subjected to extremely high pressure and temperature, with added industrial solvents such as hexane for extraction, and have a metal catalyst added to promote the artificial hydrogenation, followed by bleaching and deodorizing agents…..and somehow the FDA still allows this crap to pass as food. These oils aren’t even worthy of your lawnmower, much less your body! They’ve been linked to obesity, heart disease, diabetes, cancer, and more. Even small quantities have been shown in studies to be dangerous. If you care about your health, check the ingredients of everything you buy, and if you see partially hydrogenated oils of any kind, margarine, or shortening, protect yourself and your family by choosing something else.
Refined oils: Even if the oils are not hydrogenated, most oils on your supermarket shelves are refined, even most of the so called “healthy†canola oils. Most refined oils still undergo the high temperature, high pressure, solvent extraction, bleaching, and deodorizing processes. Anything labeled vegetable oil, soybean oil, corn oil, cottonseed oil, safflower oil, and even many canola oils have been damaged by this refining process (unless they say "virgin" or "cold expeller pressed"). This damages the natural structure of the fats, destroys natural antioxidants, creates free radicals, and produces a generally unhealthy product. Take note that the explosion of heart disease in the middle of the 20th century coincides quite nicely with the rapid increase in the use of hydrogenated and refined oils in the food supply.
Anything deep fried: including tortilla chips, potato chips, French fries, donuts, fried chicken, chicken nuggets, etc. All of this crap shouldn't even pass as real food in my opinion!
Homogenized milk fat - Milk fat is a very healthy fat in its natural raw state. Milk and beef from grass fed organically raised cows is known to have higher quantities of healthy fats like conjugated linoleic acid (CLA) and omega-3 fatty acids compared with grain fed cows. Traditional populations around the world have thrived in perfect health while consuming huge quantities of raw, non-pasteurized, non-homogenized, full fat dairy products. Once again, food processing ruins a good thing by pasteurizing and homogenizing milk fat, rendering it potentially dangerous inside the human body. Unfortunately, you will find it almost impossible to find raw milk in the US unless you personally know a farmer. Check out http://www.realmilk.com for more info on the benefits of raw milk and to find out if it’s available near you. As an alternative, cultured dairy products like yogurt have at least had beneficial microorganisms added back to them making them better for you. Realistically, since you probably won’t find raw milk, sticking to skim milk is the best option to avoid the homogenized milk fat. If you use butter for cooking, your best option is grass-fed butter.
I hope this article has shed some light on the truth about dietary fats and made you realize their importance in a healthy diet.
A fully comprehensive analysis on dietary protein, carbohydrates, and fat, and how to compile all of this information into a diet that promotes a lean healthy body with a low body fat percentage is provided in my book “The Truth About Six Pack Absâ€. Give it a try and you won’t be disappointed!
See What 5 foods to kill belly fat ( Clic Here For More Information )
Cheap Traffic Targeted Visitors at 2 Cents Each!
I just got hold of a fantastic course which shows how to get cheap targeted traffic from facebook at only 2 cents per visitor, click the link below:
I can tell you that I'm totally blown away by this massive 20 step by step video series and I've learned so any things inside.
As compare to so many other courses, this is the real deal as it tells you all about it and walk you through the whole system. From ad creation to targeted and also testing and tracking for maximum conversions.
Imagine building a list of thousands of subscribers per day using this system with only a few bucks spent on ads.
Now that's possible with "2 Cents FB Clicks" video series.
So without taking much of your time, hit the link below to watch this video here:
Cheap Traffic Targeted Visitors at 2 Cents Each
Full View
Cheap Traffic Targeted Visitors at 2 Cents Each!
I just got hold of a fantastic course which shows how to get cheap targeted traffic from facebook at only 2 cents per visitor, click the link below:
I can tell you that I'm totally blown away by this massive 20 step by step video series and I've learned so any things inside.
As compare to so many other courses, this is the real deal as it tells you all about it and walk you through the whole system. From ad creation to targeted and also testing and tracking for maximum conversions.
Imagine building a list of thousands of subscribers per day using this system with only a few bucks spent on ads.
Now that's possible with "2 Cents FB Clicks" video series.
So without taking much of your time, hit the link below to watch this video here:
How to Teach a 2 or 3 Year Old to Read.
Reading is one of the most important skills one must master to succeed in life. It helps your child succeed in school, helps them build self-confidence, and helps to motivate your child. Being able to read will help your child learn more about the world, understand directions on signs and posters, allow them to discover reading as an entertainment, and help them gather information.
Learning to read is very different from learning to speak, and it does not happen all at once. There is a steady progression in the development of reading ability over time. The best time for children to start learning to read is at a very young age - even before they enter pre-school. Once a child is able to speak, they can begin developing basic reading skills. Very young children have a natural curiosity to learn about everything. They are naturally intrigued by the printed texts they see, and are eager to learn about the sounds made by those letters. You will likely notice that your young child likes to look at books and thoroughly enjoys being read to. They will even pretend to behave like a reader by holding books and pretend to read them.
At what age can you start teaching a child to read? When they're babies? At 2 years old, 3, 4, or 5 years old, or wait until they're in school?
If you delay your child's reading skill development until he or she enters school, you are putting your child at risk...
Did you know that 67% of all Grade 4 students cannot read at a proficient level! According to the National Assessment of Educational Progress, of those 67%, 33% read at just the BASIC level, and 34% CANNOT even achieve reading abilities of the lowest basic level!
There is a super simple and extremely effective system that will even teach 2 and 3 year old children to read.
This is a unique reading program developed by two loving parents, Jim and Elena, who successfully taught all of their children to read before turning 3 years old. The reading system they developed is so effective that by the time their daughter was just 4 years 2 months old, she was already reading at a grade 3 level. They have videos to prove it.
>> Click here to watch the videos and learn more.
Their reading system is called Children Learning Reading, and it is nothing like the infomercials you see on TV, showing babies appearing to read, but who have only learned to memorize a few word shapes. This is a program that will teach your child to effectively decode and read phonetically. It will allow you to teach your child to read and help your child develop reading skills years ahead of similar aged children.
This is not a quick fix solution where you put your child in front of the TV or computer for hours and hope that your child learns to "read"... somehow...
This is a reading program that requires you, the parent, to be involved. But the results are absolutely amazing. Thousands of parents have used the Children Learning Reading program to successfully teach their children to read.
All it takes is 10 to 15 minutes a day.
How to Teach a 2 or 3 Year Old to Read
Full View
How to Teach a 2 or 3 Year Old to Read.
Reading is one of the most important skills one must master to succeed in life. It helps your child succeed in school, helps them build self-confidence, and helps to motivate your child. Being able to read will help your child learn more about the world, understand directions on signs and posters, allow them to discover reading as an entertainment, and help them gather information.
Learning to read is very different from learning to speak, and it does not happen all at once. There is a steady progression in the development of reading ability over time. The best time for children to start learning to read is at a very young age - even before they enter pre-school. Once a child is able to speak, they can begin developing basic reading skills. Very young children have a natural curiosity to learn about everything. They are naturally intrigued by the printed texts they see, and are eager to learn about the sounds made by those letters. You will likely notice that your young child likes to look at books and thoroughly enjoys being read to. They will even pretend to behave like a reader by holding books and pretend to read them.
At what age can you start teaching a child to read? When they're babies? At 2 years old, 3, 4, or 5 years old, or wait until they're in school?
If you delay your child's reading skill development until he or she enters school, you are putting your child at risk...
Did you know that 67% of all Grade 4 students cannot read at a proficient level! According to the National Assessment of Educational Progress, of those 67%, 33% read at just the BASIC level, and 34% CANNOT even achieve reading abilities of the lowest basic level!
There is a super simple and extremely effective system that will even teach 2 and 3 year old children to read.
This is a unique reading program developed by two loving parents, Jim and Elena, who successfully taught all of their children to read before turning 3 years old. The reading system they developed is so effective that by the time their daughter was just 4 years 2 months old, she was already reading at a grade 3 level. They have videos to prove it.
>> Click here to watch the videos and learn more.
Their reading system is called Children Learning Reading, and it is nothing like the infomercials you see on TV, showing babies appearing to read, but who have only learned to memorize a few word shapes. This is a program that will teach your child to effectively decode and read phonetically. It will allow you to teach your child to read and help your child develop reading skills years ahead of similar aged children.
This is not a quick fix solution where you put your child in front of the TV or computer for hours and hope that your child learns to "read"... somehow...
This is a reading program that requires you, the parent, to be involved. But the results are absolutely amazing. Thousands of parents have used the Children Learning Reading program to successfully teach their children to read.
All it takes is 10 to 15 minutes a day.
