Healthy Aging and Athletic Nutrition Program

PDN
..Vegetarianism
..


.. Energy/Endurance

Healthy Aging

Developed by Donald Thomas- 1977 

click on picture to enlarge

Audio book excerpts

The Branches of the Vegetarian Tree

total vegetarian/dietary vegan

raw food/10% fat vegetarian diet

click on each line

Vegetarian Times Interview-Jumping,Swinging having Fun

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Complex Carbohydrates

 

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60% or greater depending upon activity and individual needs

Post Workout meal 4 to 1

complex carbohydrates to protein

 

Protein

15%-25% 

12-30 grams of protein per meal

Fat10*-25%

Soluble and Insoluble Dietary Fiber Per Day

 

 

1 oz. or more

40 grams/day for adults

Children up to 18 years old

Age plus 5 in grams

Calories Per Day**

NJS Calorie Counter

1,600 to 1,800

Optimum Caloric Intake diet

1,800 to 8,000

athletic endurance/physique

*In 1978, Dr. Julian Whitaker wrote an article in Runner's World magazine, explaining how an Athlete would benefit from a diet with no more than 10% fat. More than 10% was found to produce a clumping of the red blood cells which decreased oxygen uptake, critical for athletic performance.

This 10% fat diet as a part of reversing/preventing disease is now recommended by such notables as Drs. Ornish, Shintani, McDougal and Bernard.

Realistically, the average person will find it difficult to stay on a 10% fat diet.The athlete in training and competition as well as persons involved in disease reversal should maintain this level.

In 1976, the Japanese received only 9% of their total food calories from
fat, with only one-third of that fat being saturated. According to Japanese
Health Ministry statistics as of 1988, the Japanese now receive 25% of
their food calories from fat. Concomitantly, chronic degenerative diseases
,for example, cardiovascular disease, diabetes, and neoplasm
have increased
to account for two-thirds of all deaths.They still however have some of the highest rates of longevity amog nations.

A diet consisting of 15-25% fat is recommended for the average person following the PDN program.The primary source of fats should be from Monounsaturated sources.Examples-Olive, hemp seed, macadamia nut and walnut

Nutritionist Robin Hur observed that in countries where children ate a high
tuber-based diet, they tended to be more muscular than in countries where
children were fed grains as the main source of protein. The muscular diet of
NJS is designed to produce an athlete with optimum body weight/fat for their
athletic endeavor.

The primary sources of complex carbohydrates should come from
tubers and root vegetables,legumes (cooked and sprouted), fruits (berries
and melons), and sprouted whole grains/grasses rather than refined grains and simple sugars.
**
Athletics that require high caloric expenditure both during training and competition (marathons, triathlons as well as professional athletes) may require 8,000 calories or more per day.

American Dietetic Association Endorses Vegetarian Diets

 

PDN Canine Longevity diet

Jeet Kune Do  

Sports Nutrition

 

 

 

PDN Vegetarianism was inspired by Bruce Lee's philosophy of

Jeet Kune Do.

Within The Tao of Jeet Kune Do, Master Lee postulated a sports nutrition program based upon

Buildup and Breakdown.

This concept mirrors the scientific principals of Anabolism (Buildup)  (youthening)

and

Catabolism (Break down) biotrophy -aging.

The Tao of Jeet Kune Do also proposed a Muscular Diet.

Soy Nutrition

Soy Milk, Miso, Natto, Tempeh, Beans, Oil, Flour, Bran, Lecithin, Okara,Yuba, Sprouts
Flower Pollen

Water Soluble Extract

Fat Soluble Extract 

Apiarian Nutrition

 

Bee Pollen

Royal Jelly

Propolis

Honey

Intestinal Biocultures

Pro-Biotics

and

Pre -Biotics

 

Vege-Sproutarianism

Sprouted Seeds, Grains

and Beans

Herbology

Scientific investigation of Herbal Sources of Vitamins, Minerals, Enzymes, Cell Salts, Plant Sterols, Adaptogens , Ergogenics, Neutriceuticals, Antioxidants, and Phytochemicals

Brain Nutrition

Herbal Sacraments

Mycology

Nutritional Mushrooms

Medicinal Mushrooms

Aqua Veganism

 Vegetables from the Sea  

Macro and Micro Algae

Red, Brown, Blue and Green

Tropical Vegetarianism

Tropical Fruit in season, Melons, Berries, Cherries, Apricots, Apples, Dehydrated Fruit, Citrus Peel Teas, 

Almonds, Macadamia Nuts, Walnuts,Cashews, Pistachios (raw and blanched), Nut and Seed Milks,Coconut

Herbology, Apiarian Nutrition, Aqua Veganism, Liquidarianism

Liquidarianism

Thorough mastication, purees, soups, juices, teas, blended drinks, extracts, (coconut, cactus and distilled water, fermented and malted grains (alcohol in moderation), molasses, maple syrup, cold pressed cooking oils, nut and seed milks, glucose polymer drinks, vegetarian nutritional drink mixtures

Muscular Diet
Calorie Counter

Nutritionist Robin Hur observed that in countries where children ate a high
tuber-based diet, they tended to be more muscular than in countries where
children were fed grains as the main source of protein. The muscular diet of
NJS is designed to produce an athlete with optimum body weight/fat for their
athletic endeavor.


Vegetarian Nutritional Drink mixtures, Whey Protein, Colostrum, Tubers, Root Vegetables, Moringa,Sprouted whole Grains/grasses, Herbology, Apiarian Nutrition, Flower Pollen, Glucose Polymer drinks
  

Protein recommendations

44-60 Grams/day Female

60-90 Grams/day Male

60%+ complex carbohydrates

15-25%-protein

10-25% fat


 New Jump Swing Athletic Nutrition Program

 

All discoveries into the world of herbs, supplements and foods that are vegetarian and demonstrated to improve physical and physiological performance are a part of the

Vegetarian Athletes

Living on a Budget

American College of Sports Medicine Guidelines on

Exercise and Physical Activity in Older Adults

Vitamin B-12

Animal Ingredients List

Harvard Medical School names 11 Cholesterol lowering foods

PDN Lacto-Ovo Vegetarianism

Goat and sheep dairy are preferred over cow dairy products.

Dairy-Whey protein is the preferred form of dairy.

Dairy should be low fat or full fat fermented

Colostrum is recommended for athletes

All capsules should state Suitable for Vegetarians.

When in doubt-take the product out of the capsule.

Kosher and Halal cheeses are generally safe and free of animal rennet

Egg whites and protein powders are preferred over whole eggs.

Sugar

 

 

Apiarian Nutrition

For those who are vegan or vegetarian for ethical reasons-Apiarian Nutrition is a concept that must be studied. Every religious text gives praise to the Bees and the Products of the Bee Hive. Without Bees there would be very little pollination of fruits and vegetables. From the perspective of Philosophy of Divine Nutrtion-Bees are animals who have a symbiotic and essential relationship with pollination and vegetation. One should still avoid these products if they are allergic

If the Honey bees die off

click on image to enlarge

Bee Basics

 

Oils are consumed for their essential fatty acid content.

Omega-3

Frying can be done with an oiled pan, not an oil pan.

Trans Fatty Acids should be avoided

How much Omega-3

Maximum intake of oils should be 2 tablespoons/day.

Non hydrogenated,organic,hexane solvent free

Flax seed, Hemp, Walnut, Olive, Macadamia nut oils highly recommended

New Jump Swing Omega Blend

2 parts macadamia nut oil, 2 parts hemp seed oil, one part coconut oil.

Potassium to sodium ratio: 2:1 or higher

Current CDC recommendations for 2/3 of Americans

is 1,500 mg. of salt per day

1 gram of sodium/day = 1 teaspoons/day of salt)

For African Americans, people over 40 yrs. old and those with hypertension

2/3 of a teaspoon of salt or less/day

Misconceptions about high blood pressure

Whenever possible, revisions to ones ethnic foods should be made so that the transition to vegetarianism and Veganism becomes easier for both the individual and the people that they live with.


..

Calculating Your BMI
And how to determine if you're at a healthy weight

Body-mass index (BMI) is a good indicator of whether you are at a healthy weight. It does not however, take into consideration fat to muscle ratio.

It is still used by insurance companies, the US Social Security Administration as well as medical facilites.

The US National Library of Medicine says

BMI is calculated by

1-multiplying your weight in pounds by 703,

2-and dividing that number by your height in inches.

3-Then divide the result again by your height in inches.

The agency offers the following ranges for interpreting BMI:

* A score below 18.5 indicates being underweight.
* Between 18.5 and 24.9 means a healthy body weight.
* Between 25 and 29.9 means you are overweight.
* Between 30 and 39.9 indicates obesity.
* A score of 40 or higher indicates morbid obesity.

Using the glycemic index

Using the glycemic index is easy: choose foods in the low GI category instead of those in the high GI category (see below), and go easy on those in between.
Low glycemic index (GI of 55 or less): Most fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts.


Moderate glycemic index (GI 56 to 69): White and sweet potatoes, corn, white rice, couscous, breakfast cereals such as Cream of Wheat and Mini Wheats.


High glycemic index (GI of 70 or higher): White bread, rice cakes, most crackers, bagels, cakes, doughnuts, croissants, most packaged breakfast cereals.

You can see the values for 100 commons foods and get links to more at

www.health.harvard.edu/glycemic

 

What are the biggest contributors of

added sugars to the US diet?
By Elaine Watson+, 29-Jul-2014

 

Any foods within this nutritional program that are allergenic to the individual or proscribed for religious or philosophical reasons should be avoided. The FDA's food allergen awareness programs currently targets eight common foods that cause serious allergic reactions, including milk, fish, eggs, tree nuts, wheat, legumes (particularly peanuts and soybeans), crustaceans (such as shrimp and lobster), and mollusks (including mussels, clams, and oysters).


The Most Common Food Allergies
The new guidelines appear in the

March 2006 issue of the Annals of Allergy, Asthma & Immunology.

Food allergies occur when a sensitive person eats, inhales, or comes into contact with even tiny amounts of foods or food additives. These allergic reactions can be very mild or may be life-threatening.

Food allergies are becoming more and more common. There has been an increase in severe food allergy cases in the last 10 years, mostly driven by peanut and tree nut allergies.

In children, the most common food allergies are:
Cow's milk
Hen's eggs
Peanuts
Tree nuts
Soybeans
Wheat

In children, the foods most likely to cause severe allergic reactions -- anaphylaxis -- are peanuts, other legumes, tree nuts, fish, shellfish, milk, and eggs.

In adults, the most common food allergies are:
Peanuts
Tree nuts
Fish
Crustaceans (such as shrimp, crabs, and lobster)
Mollusks (such as clams, oysters, and mussels)
Fruits
Vegetables

In adults, the foods most likely to cause anaphylaxis are peanuts, tree nuts, fish, and shellfish.

Symptoms tend to occur just after eating. They may include reddening of the skin, hives, itchy skin, swollen lips or eyelids, tightness of the throat, wheezing, difficulty breathing, coughing, vomiting, or diarrhea.

Fruits and Vegetables least and most likely to be high in pesticides

Most

Apples, Celery, Cherries, Grapes, Nectarines, Peaches

Pears, Potatoes, Raspberries, Spinach, Strawberries, Sweet Bell Peppers

Least

Asparagus, Avocados, Bananas, Broccoli, Cauliflower

Corn, Kiwi, Mangoes, Onions, Papayas, Peas, Pineapples

Medicines Are Biggest Culprit in Fatal Allergic Reactions

Guideline to Food Labeling

The USDA green and white Organic Seal means

  • Ingredients were grown without synthetic herbicides and pesticides
  • Not genetically engineered nor irradiated
  • Not fertilized with sewage sludge

Organic packaged foods have three classifications

 

  1. 100% Organic-ALL of the ingredients in the food must be organic
  2. Organic-95% must be organic with the remaining 5% coming from an approved list
  3. Made with Organic ingredients-70% organic with the remaining 30% from an approved list.List developed by the National Organic Standards Board

  • CALORIE FREE - Less than five calories per serving
  • LOW CALORIE - 40 calories or less per serving
  • LITE OR LIGHT - 1/3 fewer calories or 50% less fat than normal of that particular food
  • LIGHT IN SODIUM - 50% less sodium than the norm
  • FAT FREE - Less than gram of fat per serving
  • LOWFAT - 3 Grams or less fat per serving
  • CHOLESTEROL FREE - Less than 2 mg. of cholesterol and 2 or less grams of saturated fat per serving
  • LOW CHOLESTEROL - 20 mg. or less of cholesterol and 2 or less grams of saturated fat per serving
  • SODIUM FREE - Less than 5 mg. of sodium per serving
  • VERY LOW SODIUM - 35 mg. or less sodium per serving
  • LOW SODIUM - 140 mg. or less sodium per serving
  • HIGH FIBER - 5 grams or more fiber per serving

 

 

FOOD SAFETY
Some of the problematic bacteria you want to protect your family from include:

E. coli. This bacterium, found mainly in ground beef, causes an estimated 25,000 cases of food poisoning in the United States each year and kills about 100 people. Some people infected with E. coli suffer permanent kidney damage. Contamination occurs during meat processing, when E. coli from the animals’ intestines becomes mixed in with the meat. E. coli contamination has prompted massive recalls of millions of pounds of ground meat.

Salmonella. This bacterium is found mostly in meat and eggs. But it spreads to other foods, such as ice cream and fruit, when they are shipped with contaminated meat or eggs.A study in the New England Journal of Medicine in 2001 showed how alarmingly prevalent it is: 20% of 200 samples of ground chicken, beef, turkey, and pork contained salmonella. Of particular concern, 84% of the salmonella samples were resistant to at least one antibiotic, and 53% to at least three antibiotics. This means that when animals carry salmonella — and when people get salmonella food poisoning — it’s more difficult to cure than it was in years past.

Campylobacter. This bacterium is especially common in poultry. Antibiotic-resistant strains are becoming more prevalent because of the widespread use of antibiotics in chicken feed. In a 2001 report in the New England Journal of Medicine, 17% of chickens sampled in supermarkets in four states had Campylobacter strains that were resistant to antibiotics.

Handling food safely
You can prevent most cases of food poisoning in your household by preparing and storing your foods safely. These precautions will help kill germs that are present in the meat and eggs you buy and help you avoid introducing new bugs to your food at home.

Rinse foods. Rinsing can wash off some germs from meat, poultry, and fish and pesticide residues from produce. Rinse all meat, poultry, and fish under running water before cooking.

Rinse all fruits and vegetables under running water before cooking or serving them.Wash your hands. Frequent handwashing helps prevent you from passing germs from one food to another. Use soap and water to wash your hands each time you handle a raw food. Don’t wipe your hands on a dishtowel without washing them first.Use separate utensils.

Don’t prepare meat and fish on the same surface that you use for other foods — otherwise, you risk contaminating those foods with bacteria from the meat and fish.

Use one cutting board for meats and fish and a second one for produce. Be sure to wash the cutting boards with soap and water after each use. Use different knives to cut different foods to prevent cross-contamination.

Cooking. Cook all meat, poultry, eggs, and freshwater fish. Don’t rely on color alone to indicate whether meat is fully cooked. The USDA recommends that everyone use a meat thermometer. Different temperatures are required to kill off germs in different kinds of meat. It’s also important to cook hot dogs and other precooked meats and fish, to destroy bacteria that may have contaminated them in the processing plants.Use a meat or "instant-read" thermometer to ensure accuracy.

Here are some target temperatures in degrees from the American Dietetic Association:

Ground meat products: 160, or until the inside is no longer pink and juices run clear
* Steak: medium rare: 145
* Steak: medium: 160
* Steak: well done: 170
Poultry thighs, breasts, or wings: 170, or until juices run clear

Grill meat until it is cooked, but not charred—some studies have suggested that possible cancer-causing compounds (called heterocyclic aromatic amines) are formed when meat is charred. Scrape off any charred areas before you eat the barbecued meat.

Storing. Don’t leave any foods, before or after cooking, at room temperature for more than two hours (one hour if the air temperature is above 90° F). Put them in the refrigerator or freezer. The temperature inside your refrigerator should be 40° F or below; your freezer should be at 0° F or below. If you have large amounts of leftovers, divide them into small batches when you put them away in the refrigerator or freezer. That way, the temperature of each batch will reach a safe level faster. Keep in mind that freezing does not necessarily kill bacteria; wash meats and poultry thoroughly after thawing, and handle them the same as you would fresh meats.

Red Meat eating and Breast Cancer

Red Meat and Longevity

 

Health is your greatest Wealth

Mind and Body 
Fitness Program for the 21st Century"


Currently this program is available 
through lecture by
Donald Thomas

copyright 1977,1986,2011

LINKS

PDN
Home of New Jump Swing 
Mind and Body Fitness Program for the 21st Century


Copyright 2003 Donald "Spiderman" Thomas