Most, if not all dis-eases, including the following and more, can be prevented, maintained, and/or cured with proper nutrition and
exercise.  Nutrition and exercise are not a panacea -- cure all -- for the years of abuse that has been inflicted on our physical bodies
over the many generations of slavery, and more recently, by the consequences and results of poverty.  Poor health, a legacy of
slavery and poverty, was and is due to lack of access to accurate, complete, and timely information: knowledge!
  • Diabetes
  • High Blood Pressure
  • High Cholesterol
  • Over Weight
  • Heart Dis-ease
  • Auto-Immune Dis-eases
  • Cancer
Health Benefits ~ Nutrition ~ Exercise
Mother's "Milk"
Flat Italian Parsley
Sun Light
German Chamomile
Oxygen "Clean Air"
Lemon Balm
Sweet Basil
Grains, Beans, & Nuts
Nutrition and Exercise Tips
1. Portion Control
At any given meal we should not be consuming more that the amount about size of our "fist"
(clenched hand), which is about the physical size of our stomach.  When we a portion larger
than our fist at a single sitting, then we stretch our stomach and cause our body to physically
work harder to process the excess food.  When we eat smaller, 'right-sized' portions, then
our body operates in a more consistent and less-stressed manner.
2. Remove Distractions During
Focusing on what we are eating allows us to control the amount we eat.  For example,
watching T.V. while eating often leads to over-eating, a sedentary lifestyle, and weight gain.
3. Coordinate/schedule based on
physical exertion
When we are more active we increase our metabolism and will burn up calories more
quickly and will require more fuel more frequently, therefore important to insure we are
fueling our bodies when we are exercising, training, or executing higher exertion activities.
Food Composition as our Energy
Food energy is calculated in the form of calories which is based on the composition (i.e., carbohydrates, fats, protein, etc.) of the
food ingested.  "Full/Good" calories (
Nutrition) are based on a well-balanced composition based on the energy needed to meet
our physical exertion (
Exercise).  For low physical exertion, then less calories less frequently.  For high physical exertion, then
more calories, more frequently during the period of high physical exertion.  For example: A 'Long Distance Runner' (long-duration
high physical exertion) may consume more calories more frequently over a longer period of time to meet an extended physical
exertion than a 'Body Builder' (short-duration high physical exertion) may consume a larger-than-normal amount of calories in a
single sitting needed to meet the demands of a physically intense exertion session.  "Empty/Bad" calories are those that provide
little-to-no nutrition to the body, are not correlated to the amount of physical exertion, and excess leads to
preventable dis-eases
(i.e,. diabetes, heart disease, obesity, etc.) .
Carbohydrates "Carbs"
Carbohydrates "carbs" provide long-term fuel for the body.  Specifically, "complex" carbohydrates
which through the process of digestion are broken down by enzymes into simple sugars that are
slowly and evenly distributed through the blood feeding minerals and nutrients to the body while
providing usable fuel for the body.  When we ingest "simple" carbohydrates, like white sugar, white
flour, and processed foods, we have bypassed some of the digestive processes and directly provide
the body with immediate fuel whether it needs or not.  If the body does not need all that fuel, the
excessive fuel is stored as "fat" that will be retrieved if the body runs out of fuel and requires
additional support; however, if we never increase our metabolism, on a regular frequency, to the
point that all immediate fuel is completely and efficiently used, it remains stored as fat and will
continue to do so as long as there is excess fuel in our body resulting from our excessive food
intake.  Too much carbohydrates, whether "complex" or "simple", in the body will lead to increased
fat storage through the production of insulin, which happens quicker with "simple" carbs.  Excess
sugar is also a stimulate that can be euphoric and cause sugar cravings that can result in an
over-indulgence (i.e., binge eating) that only increases the excess fuel, fat storage, increased weight,
and additional cravings.  Corrective Action:  Reduce/eliminate "simple" carbs and only eat sufficient
carbs based on physical exertion.  Frequent and strenuous physical exertion will require more fuel,
but if we are primarily sedentary, then we should reduce our caloric intake and/or increase physical
exertion so that we improve our protection against dis-eases.
The body requires "fat" to function.  As described above, excess fuel is stored as fat; however there
are "good" fats and "bad" fats.  Fats can be described in several ways:

"good" Fat (i.e., Coconut oil) vs "bad" Fat (i.e., lard, saturated oil, etc.)
Monounsaturated Fat vs Polyunsaturated Fat
Medium-Chained Fatty Acids vs Short or Long Chained Fatty Acids

Too much ingestion of fats, especially "bad" fats, can lead to dis-eases such as heart disease,
diabetes, and cancer.
Protein is obtained from 2 primary sources: animals and vegetation.  Protein is the building block
for generating our muscles, bones, tissue, etc.  Proteins are not properly absorbed in the body
without the simultaneous ingestion of carbohydrates.  Protein is not stored by the body so it is
important to insure that Protein is evenly consumed by having a portion of protein with each meal.  
Protein deficiency is common among those who live on a high carb/low-fat foods.
Note:  Their must be a balance of carbs, fats, and proteins, based on the type and duration of physical energy exerted.
Click on the any of the images to enlarge.
The thyroid gland synthesizes thyroid hormones and iodine is an essential trace mineral that
is crucial for the thyroid to function properly.  Eating foods rich in iodine ensures the thyroid
is able to manage metabolism, detoxification, growth and development.

Research has shown that a lack of dietary iodine may lead to enlargement of the thyroid
gland, lethargy, fatigue, weakness of the immune system, slow metabolism, autism, weight
gain and possibly even mental states such as anxiety and depression.  The good news is that
there are many popular
(natural) foods with iodine, all of which are easy to incorporate into
your daily diet.

The Recommended Daily Allowance (RDA) for iodine is 150 micrograms(mcg) daily for
everybody over the age of 14.  The RDA for children ages 1-8 is 90/mcg every day, ages 9-13
is 120/mcg every day.  If you're pregnant or breastfeeding, it is recommended that you get
290/mcg every day.
Green Gold Gardens' objective is to provide safe, accurate, complete, and timely information on organic gardening with benefits
for our mind, body, and soul.

The contents of this Web site are not intended to offer personal medical advice.  You should seek the advice of your physician or
other qualified health professional with any questions you may have regarding a medical condition.  Never disregard professional
medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention
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Health Benefits