Rule#16 Rule of Food (RUFO) - Part 4

As a guideline, the table below lists the common alkaline food and acidic food. The general rule to follow for the ratio of alkaline to acidic food is around 80%:20%.

Healthy Alkaline Foods - Eat lots of them! Vegetables Alfalfa Grass +29.3 Asparagus +1.3 Barley Grass +28.1 Brussels Sprouts +0.5 Cabbage Lettuce, Fresh +14.1 Cauliflower +3.1 Cayenne Pepper +18.8 Celery +13.3 Chives +8.3 Comfrey +1.5 Cucumber, Fresh +31.5 Dandelion +22.7 Dog Grass +22.6 Endive, Fresh +14.5 French Cut Green Beans +11.2 Garlic +13.2 Green Cabbage December Harvest +4.0 Green Cabbage, March Harvest +2.0 Kamut Grass +27.6 Lamb's Lettuce +4.8 Leeks (Bulbs) +7.2 Lettuce +2.2 Onion +3.0 Peas, Fresh +5.1 Peas, Ripe +0.5 Red Cabbage +6.3 Rhubarb Stalks +6.3 Savoy Cabbage +4.5 Shave Grass +21.7 Sorrel +11.5 Soy Sprouts +29.5 Spinach (Other Than March) +13.1 Spinach, March Harvest +8.0 Sprouted Chia Seeds +28.5 Sprouted Radish Seeds +28.4 Straw Grass +21.4 Watercress +7.7 Wheat Grass +33.8 White Cabbage +3.3 Zucchini +5.7 Root Vegetables Beet +11.3 Carrot +9.5 Horseradish +6.8 Kohlrabi +5.1 Potatoes +2.0 Red Radish +16.7 Rutabaga +3.1 Summer Black Radish +39.4 Turnip +8.0 White Radish (Spring) +3.1 Fruits Avocado (Protein) +15.6 Fresh Lemon +9.9 Limes +8.2 Tomato +13.6 Non-Stored Organic Grains And Legumes Buckwheat Groats +0.5 Granulated Soy (Cooked Ground Soy Beans) +12.8 Lentils +0.6 Lima Beans +12.0 Soy Flour +2.5 Soy Lecithin (Pure) +38.0 Soy Nuts (soaked Soy Beans, Then Air Dried) +26.5 Soybeans, Fresh +12.0 Spelt +0.5 Tofu +3.2 White Beans (Navy Beans) +12.1 Nuts Almonds +3.6 Brazil Nuts +0.5 Seeds Caraway Seeds +2.3 Cumin Seeds +1.1 Fennel Seeds +1.3 Flax Seeds +1.3 Pumpkin Seeds +5.6 Sesame Seeds +0.5 Sunflower Seeds +5.4 Wheat Kernel +11.4 Fats (Fresh, Cold-Pressed Oils) Borage Oil +3.2 Evening Primrose Oil +4.1 Flax Seed Oil +3.5 Marine Lipids +4.7 Olive Oil +1.0

Foods you should only consume moderately Fruits (In Season, For Cleansing Only Or With Moderation) Apricot -9.5 Bananna, Ripe -10.1 Bananna, Unripe +4.8 Black Currant -6.1 Blueberry -5.3 Cantaloupe -2.5 Cherry, Sour +3.5 Cherry, Sweet -3.6 Coconut, Fresh +0.5 Cranberry -7.0 Currant -8.2 Date -4.7 Fig Juice Powder -2.4 Gooseberry, Ripe -7.7 Grape, Ripe -7.6 Grapefruit -1.7 Italian Plum -4.9 Mandarin Orange -11.5 Mango -8.7 Orange -9.2 Papaya -9.4 Peach -9.7 Pear -9.9 Pineapple -12.6 Rasberry -5.1 Red Currant -2.4 Rose Hips -15.5 Strawberry -5.4 Tangerine -8.5 Watermelon -1.0 Yellow Plum -4.9 Non-Stored Grains Brown Rice -12.5 Wheat -10.1 Nuts Hazelnuts -2.0 Macadamia Nuts -3.2 Walnuts -8.0 Fish Fresh Water Fish -11.8 Fats Coconut Milk -1.5 Sunflower Oil -6.7

Unhealthy Acidic Foods - Try to avoid them! Meat, Poultry, And Fish Beef -34.5 Chicken (to -22) -18.0 Eggs (to -22) Liver -3.0 Ocean Fish -20.0 Organ Meats -3.0 Oysters -5.0 Pork -38.0 Veal -35.0 Milk And Milk Products Buttermilk +1.3 Cream -3.9 Hard Cheese -18.1 Homogenized Milk -1.0 Quark -17.3 Bread, Biscuits (Stored Grains/Risen Dough) Rye Bread -2.5 White Biscuit -6.5 White Bread -10.0 Whole-Grain Bread -4.5 Whole-Meal Bread -6.5 Nuts Cashews -9.3 Peanuts -12.8 Pistachios -16.6 Fats Butter -3.9 Corn Oil -6.5 Margarine -7.5 Sweets Artificial Sweetners -26.5 Barley Malt Syrup -9.3 Beet Sugar -15.1 Brown Rice Syrup -8.7 Chocolate -24.6 Dr. Bronner's Barley Dried Sugar Cane Juice -18.0 Fructose -9.5 Honey -7.6 Malt Sweetner -9.8 Milk Sugar -9.4 Molasses -14.6 Turbinado Sugar -9.5 White Sugar -17.6 Condiments Ketchup -12.4 Mayonaise -12.5 Mustard -19.2 Soy Sauce -36.2 Vinegar -39.4 Beverages Beer -26.8 Coffee -25.1 Coca-Cola -29 Fruit Juice Sweetened Fruit Juice, Packaged, Natural -8.7 Liquor -38.7 Tea (Black) -27.1  Wine -16.4 Miscellaneous Canned Foods Microwaved Foods Processed Foods

Table: pH scale of alkaline and acid forming foods
(Source: "Back To The House Of Health" by Shelley Redford Young)

           

            Please take note that most fruits are considered alkaline even though in their natural state they are acidic. Examples of these fruits are orange, lemon and grape.  This is because the acid that comes in them is easily eliminated through the lungs and the end product, alkaline minerals they leave contributes needed minerals for your body to use. For example, lemon which is an acidic fruit, is one of the best alkaline producing food.  No wonder when you’re not feeling well it is recommended that you drink hot tea with squeezed lemon. Instead of acid fruits being a problem for your body, they contribute much needed alkalizing minerals that help keep your internal pH under control

All national health authorities recommend eating 5 to 9 servings of fruits and vegetables every day to promote good health and reduce the risk of cancer and heart disease. Research shows that people who eat 5 or more servings of fruits and vegetables every day may decrease their risk of cancer by 50 percent and their risk of heart disease by 33 percent compared to people who eat fewer fruits and vegetables. Eating 5 a day may also reduce risk of diabetes, osteoporosis, and other chronic diseases.

            Not to mention in this modern world, there are so many chemicals and toxins out there which could make its way in the foods that we consume. Therefore, it is equally important not to overeat, as this will introduce additional cholesterol, chemicals, germs, toxins etc into your body. Eat in moderation, just what you need to have the energy to perform activities in life, not eating to satisfy your appetite for food. 

What is this rule?

            In order to eat healthily, you need to understand what type of food is good for your health and what type of food is bad for your health. After that you need to choose your food carefully by eating more nutririous and alkaline foods. It does not mean that you should avoid totally acidic foods because some acidic foods have the required nutritional values such as protein, vitamins, minerals etc. The general rule is to eat in moderation of everything and to eat more foods that are nutritious, healthy and alkaline.

How to implement this rule?

            Choose your foods carefully. Bad foods will abuse our body by creating toxic acidic waste. We only have one body and we need to take really good care of our body so that we can avoid degenerative diseases.

The benefit of this rule

            If you eat nutritious, healthy and alkaline foods, you will feel rejuvenated, full of energy and over some period of time, it is not impossible for degenerative diseases such as diabetes, high blood pressure, cancer, gout and arthritis to be cured.

More about this rule

            There is also a famous hadith from our beloved prophet Muhammad SAW which is consistent with this rule. The hadith stated that ‘eat when you are hungry and stop eating before you are full’ is the simple rule for better health. By eating less, you will less the intake of cholesterol, fat, germs and chemicals etc. At the same time, you will reduce the burden on your stomach to digest the food.

Rule#16 Rule of Food (RUFO) - Part 3

We have looked at the nutrirional properties of foods. Next we need to take a look at the chemical properties of foods. All the foods that we eat will produce acid waste. This condition is called acidosis. A growing number of health care practitioners and scientists from around the world have been advocating the theory that aging and disease is the direct result of the accumulation of acid waste products in the body. There is a great deal of scientific documentation that supports such a theory. A poor diet may be partially to blame for the waste accumulation. Meats, sugar, white flour products, fried foods, soft drinks, processed foods, alcohol, dairy products and other junk foods cause the body to become more acidic. Stress, whether mental or physical can lead to acid deposits in the body.

            In order to understand how acid is being formed in our body from the food that we eat, we need to look at the chemical properties of food. In food there are many inorganic minerals such as sulfur, chlorine, sodium, calcium, iron etc. They are classified into two categories, namely acid forming elements and alkaline forming elements. A summary of acid forming elements and alkaline forming elements is summarized in the table below:

Acid forming elements	Alkaline forming elements
Sulfur (S), Phosphorus (P), Chlorine (Cl), Iodine (I)	Sodium (NA), Potassium (K) Calcium (Ca),  Magnesium (Mg),  Iron (Fe)

            This inorganic minerals in the food determine whether the food is alkaline or acidic. The acidic property here is not related to the taste of the food. For example, orange juice is acidic by taste (a pH of 3.5), but this acidity is generated by organic acid which can all be burnt away. The inorganic minerals inside the orange will determine the acidic or alkaline property of orange. Since the inorganic minerals in orange are potassium and magnesium, then orange is considered an alkaline forming food.

            Next we will examine the waste product of the food that we eat. There are two types of waste product that our body will produce. The first waste product is the organic waste. Chemical formulas of some organic waste products that our body produces as follows: Acetic acid (CH₃COOH), Ammonia (NH₃), Lactic acid (CH₃CHOHCOOH), Uric acid (C₅H₄N₄O₃), Cholestrol (C₂₇H₄₅OH), Fatty acid (C_nH_2nO₂), Carbonic acid (H₂CO₃). Ammonia comes out through the urine and carbonic acid can become water by breathing out CO₂ through the lungs.

            Our body also produce waste product called inorganic waste. These waste products are formed from the acid forming minerals in the food. They are poisonous to the body. Chemical formulas for the inorganic waste products produced from sulfur, phosphorus and chlorine are: Sulfuric acid (H₂SO₄), Phosphoric acid (H₃PO₄), Hydrocloric acid (HCl).

            In order to neutralize the poisonous inorganic acid, our body produce products from alkaline minerals such as sodium, potassium, calcium and magnesium. These products are Sodium carbonate (Na₃CO₃), Sodium bicarbonate (NaHCO₃), Potassium carbonate (K₂CO₃), Calcium carbonate (CaCO₃), Magnesium carbonate (MgCO₃).

            As an example, sulfuric acid can be neutralized by calcium carbonate as follows:

            CaCO₃ + H₂SO₄ = CaSO₄ + H₂O + CO₂

            Sulfuric acid is changed into neutral calcium sulfuric salt, water and carbon dioxide. In the equation above, Ca can be replaced by Mg, Na₂ or K₂. As long as there are sufficient amount of Alkaline minerals in the body, poisonous acid are neutralized. When there is not an adequate supply of calcium or other alkaline minerals in the blood, sometimes the body borrows calcium from bones to survive.

            While inorganic acid has to be neutralized immediately to prevent damage to our body, our body tends to accumulates acidic wastes in the form of organic acid and some byproducts of inorganic acid. Uric acid is an organic acid, a white odourless crystalline substance found in urine, being one of the products of nuclein metabolism. It is nearly insoluble in water, alcohol and ether but soluble in alkaline salts. These undissolved uric acid crystals can accumulate between joints and can cause arthritis and gout. If our body is alkaline which is true when we are young, the uric acid gets dissolved and safely discharged through kidneys.

            Fatty acid is an organic acid which is made by our body due to over-ingestion of carbohydrates and not enough exercise. I have explained earlier that the result of insulin spike is the creation of fatty acid in order to balance the glucose level in our body. These fatty acids generally form under the skin especially around the waist line for men and around hips, thighs and breasts for women. Acetic acid, lactic acid and cholesterol are the derivatives of fatty acid. When athlete over-exercise, there is not enough oxygen in the cells and this creates lactic acid and acetic acid, which are incompletely burnt carbohydrates.

            When blood contains too much of these fatty acids, lactic acid and acetic acid, many complicated actions take place to maintain the blood pH within the safe range. A buffer system in the blood, in the form of alkaline salts, work hard to neutralize the acids. Another solution is to solidify some of the liquid acids into solid acids, in a non dissolved acid form. Cholesterol is one of those examples. For this reason, even if we don’t eat any food containing cholesterol, our body makes cholesterol as long as we are eating and generating acidic byproducts.

            Some examples of waste due to byproduct of organic acid are kidney stone which  is a hard mineral deposit formed in the kidney from phosphates (a salt of phosphoric acid), urates (a salt of uric acid) etc. Kidney stone does not dissolve in urine but it dissolves in an alkaline solution. As we age, we build up these acid salts in our cells as well, causing our cells to stiffen. Our body makes and neutralizes hydrochloric acid in the stomach and in the small intestine respectively. In this process, the mineral sodium (Na) which our body gets from Sodium chloride (NaCl, salt) is used.

            To summarize, all foods, healthy or junk, expensive or not, good tasting or bad, produce acidic waste products that our body has to get rid of. The disposal of this acidic waste product is through having alkaline minerals in our body which can be consumed from alkaline food. There are other ways to consume alkaline minerals in our body by consuming alkaline water. This will be discussed further in the next chapter.

To be continued in Part 4

Rule#16 Rule of Food (RUFO) - Part 1

The Rule

            You are what you eat. Every food that gets into your body will be processed and the same food will be used to build your muscle, your bone, your blood, e.g. your entire body. This shows that it is very important to choose your food carefully. We live in the modern world where people always want to do things at lightning speed, for example we communicate via e-mail which sends the message to the other person almost instantly. We use handphones which can connect to our friends at the touch of a button. We also prefer fast food to nutritious food for the reason that fast food can be prepared almost instantly with disregard to the low nutritious value of the fastfood.

            This is the most important factor to be healthy, by eating it right. In this chapter, I will explain the nutritional value of food and the chemical properties of food in order to generate a rule on what food we should eat and avoid so that we can stay healthy.

Macronuttrients

            We learn in science subject during pimary and secondary school the basic nutrients that our body needs in order to function properly. Most of us have probably forgotten the basic nutrients. I list down the 3 basic nutrients below classified as macronutrients to refresh our memory:

Carbohydrates: These come primarily from plants for example vegetables, fruits, grain, rice, bread and pasta (from flour) etc.

Proteins: These come primarily from animal and plants for example chicken, fish, beef, egg, nuts, beans etc.

Fats: These come primarily from animal and plants for example olive oil, sunflower oil, fish, meat etc.

Let us look the function of each of the macronutirents above.

Carbohydrates: The primary purpose of carbohydrates is to provide energy, enhance immune function and support cellular communications. Carbohydrates are converted into energy to allow our cells to function.

There are two major types of carbohydrates as follows:

Simple Carbohydrates: These are carbohydrates in the simplest form (C₆H₁₂O₆) also commonly known as sugar. There are 4 types of simple sugar, meaning that to our tongues it tastes sweet. The common one is Glucose. Fructose is the main sugar in fruits. Fructose has the same chemical formula as glucose (C₆H₁₂O₆), but the atoms are arranged slightly differently. The liver converts fructose to glucose. Sucrose, also known as "white sugar" or "table sugar," is made of one glucose and one fructose molecule bonded together. Lactose (the sugar found in milk) is made of one glucose and one galactose molecule bonded together. Galactose, like fructose, has the same chemical components as glucose but the atoms are arranged differently. The liver also converts galactose to glucose. Maltose, the sugar found in malt, is made from two glucose atoms bonded together.

Complex Carbohydrates: They are made up of chains of glucose molecules commonly known as starches. Starches are the way plants store energy -- plants produce glucose and chain the glucose molecules together to form starch. Most grains (wheat, corn, oats, rice) and things like potatoes and plantains are high in starch. Your digestive system breaks a complex carbohydrate (starch) back down into its component glucose molecules so that the glucose can enter your bloodstream.

One important point to note is that it takes a lot longer to break down complex carbohydrates. This will provide a steady release of glucose into the bloodstream and a sustained level energy. On the other hand, simple carbohydrates are metabolized quickly, entering the bloodstream and raising the blood glucose thereby providing a quick source of energy. For example, if you drink a can of soda full of sugar, glucose will enter the bloodstream at a rate of something like 30 calories per minute. A complex carbohydrate is digested more slowly, so glucose enters the bloodstream at a rate of only 2 calories per minute.

When a person consumes a sweet food, such as a candy bar or a can of soda, the glucose level of the blood rises rapidly. In response, the pancreas secretes a large amount of insulin to keep blood glucose levels from rising too high. Insulin is the feedback system in our body to ensure that the glucose level in our blood is not too high. The functions of insulin are:

·         To enable glucose to be transported across cell membranes

·         To convert glucose into glycogen for storage in the liver and muscles

·         To help excess glucose be converted into fat

·         To prevent protein breakdown for energy

This large swing in the blood glucose and insulin level will create visceral fats, which are fats surrounding our organs near the abdomen such as the pancreas, liver, kidney and heart. Visceral fats in our abdomen or girth are dangerous (compared to fats in our legs and hands) as they are close to our organs and could eventually prevent these organs from functioning optimally, which is when we could start developing diseases of the pancreas, liver, kidney and heart such as diabetes, high blood pressure etc. One way to prevent this large swing in the blood glucose and insulin level is by eating smaller and more frequent meals rather than eating a few large meals.

Diabetes which is a disease with too much glucose in the blood is due to the inability of the body to utilize insulin to lower the blood sugar level. This could be due to deficiency of the pancreas to make insulin coupled with the cell not able to utilize the insulin made by the pancreas. The point to note is that complex carbohydrates are much better than simple carbohydrates since the glucose is release at slower rate to the blood which keeps the pancreas working at a steady rate and not being overburdened. This will also prevent large swing in the blood glucose and insulin level.

Proteins: The primary purpose of protein is to provide building blocks to produce new tissues, and to repair damaged skin, bones and muscles. It also creates the antibodies that help fight off disease and the hormones that regulates various functions in the body. Protein is made of building blocks called amino acid. An amino acid is a small molecule that acts as the building block of any cell. Carbohydrates provide cells with energy, while amino acids provide cells with the building material they need to grow and maintain their structure. Your body is about 20-percent protein by weight. It is about 60-percent water. Most of the rest of your body is composed of minerals (for example, calcium in your bones). Amino acids are called "amino acids" because they all contain an amino group (NH₂) and a carboxyl group (COOH), which is acidic.

There are 25 amino acids in the body, 8 essential and 17 non-essential. The 8 essential amino acid must be obtained from food: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine. Milk, poultry, fish, milk, eggs and cheese are considered complete source of protein because they contain these 8 essential amino acids. The other 17 are called non-essential because the body can make them: Alanine (synthesized from pyruvic acid), Arginine (synthesized from glutamic acid), Asparagine (synthesized from aspartic acid), Aspartic Acid (synthesized from oxaloacetic acid) , Cysteine, Glutamic Acid (synthesized from oxoglutaric acid), Glutamine (synthesized from glutamic acid), Glycine (synthesized from serine and threonine), Proline (synthesized from glutamic acid), Serine (synthesized from glucose), Tryosine (synthesized from phenylalanine).

The human body builds over 50,000 known protein and 15,000 enzymes from the amino acid, sometimes with vitamins acting as coenzymes and sometimes with mineral activators. Amino acid plays a key role in normalizing moods, attentions, concentrations, aggression, sex drive and sleep. Even the digestive enzymes to break protein, carbohydrates etc are made from amino acids so a lack of protein could lead to a cycle of poor nutrition because the body needs amino acids to break and extract the necessary nutritions from food.

There are 4 major source of protein:

Plant/ Non-animal: nuts, seeds, beans, lentils, soy products (tofu, tempeh, miso, soy milk, soy protein), blue-green algae (spirulina, chlorella), grains.

Sea animals: fish (tuna, salmon, sardines, mackerel, trout) and seafood (shrimp, lobster, crab)

Land animals: beef, chicken, lamb

Land animals (dairy): yogurt, milk, cheese, eggs

Note: The egg is considered perfect protein because it contains all the amino acid and is very easy to digest.

Fats: We need to eat fats for several reasons as follows:

• Certain vitamins are fat soluble. The only way to get these vitamins is to eat fat.
• In the same way that there are essential amino acids, there are Essential Fatty Acids (EFA, for example, linoleic acid is used to build cell membranes). We must obtain these fatty acids from food we eat because our body has no way to make them.
• Fat turns out to be a good source of energy. Fat contains twice as many calories per gram as do carbohydrates or proteins. Your body can burn fat as fuel when necessary.

There are four major types of fats as follows:

Mono-unsaturated fats: they are mainly found in foods that come from plants and are liquid at room temperature. They include olive oil, hazelnut, almonds, Brazil nuts, avocado, cashews, sesame seeds, pumpkin seeds and walnuts.

Poly-unsaturated fats: come mainly from plants and fish and are liquid at room temperature and contains Omega-3 and Omega-6 Essentials Fatty Acid (EFA). Poly-unsaturated fats that are rich in Omega-3 EFAs include flax oil, hemp oil, pumpkin seeds, walnuts and oily fish such as wild salmon, sardines, mackerel, trout and herring. Polyunsaturated fats that are rich in Omega-6 EFA include evening primrose oil, borage oil and black current seed oil.

Saturated fats: they are essential for body tissues as they are a major component of cell membranes, the preferred fuel for the heart and muscles. Saturated fats from animal that are wild and are not given growth hormone and antibiotics are much healthier. Saturated fats are found in meat and dairy (milk and cheese) and tropical oils such as coconut and palm oil.

Trans-fat: they are man-made and reside in various processed foods including margarine, french fries, potato chips, pretzels, fried food, cookies, pies and cakes.

Micronutrients

Apart from the 3 macronutrients, there are 6 micronutrients that promote optimum health and help to determine whether a specific macronutrient will be beneficial to our health. The 6 micronutrients are vitamins, minerals, antioxidants, fiber, enzyme and oils.

Vitamins:

Vitamins are various organic substances that are essential in minute quantities to the nutrition of human, most animals and some plants which act as coenzymes and precursors of coenzymes in the regulation of metabolic processes. They do not provide energy or serve as building units and are present in natural foodstuffs or sometimes produced within the body.

The body can produce its own Vitamin D, but generally vitamins must be provided in food. The human body needs 13 different vitamins:

• Vitamin A (fat soluble, retinol) comes from beta-carotene in plants; when you eat beta-carotene, an enzyme in the stomach turns it into Vitamin A.
• Vitamin B (water soluble, several specific vitamins in the complex)
• Vitamin B1: Thiamine
• Vitamin B2: Riboflavin
• Vitamin B3: Niacin
• Vitamin B6: Pyridoxine
• Vitamin B12: Cyanocobalamin
• Folic Acid
• Vitamin C (water soluble, ascorbic acid)
• Vitamin D (fat soluble, calciferol)
• Vitamin E (fat soluble, tocopherol)
• Vitamin K (fat soluble, menaquinone)
• Pantothenic acid (water soluble)
• Biotin (water soluble)

In most cases, the lack of a vitamin causes severe problems. The following list shows diseases associated with the lack of different vitamins:

• Lack of Vitamin A: Night blindness, xerophthalmia
• Lack of Vitamin B1: Beriberi
• Lack of Vitamin B2: Problems with lips, tongue, skin,
• Lack of Vitamin B3: Pellagra
• Lack of Vitamin B12: Pernicious anemia
• Lack of Vitamin C: Scurvy
• Lack of Vitamin D: Rickets
• Lack of Vitamin E: Malabsorption of fats, anemia
• Lack of Vitamin K: Poor blood clotting, internal bleeding

A good source of vitamins is fresh vegetables and fruits. Processing tends to destroy vitamins, so we should take care not to overcook our vegetables in order to preserve the vitamins in them. In order to preserve the vitamins, vegetables are best served raw.

Minerals: they support various biological functions including the growth of bones and teeth, muscle contraction, blood pressure, nerve transmission, blood formation, energy production, fluid regulation, macronutrient metabolism, acid-alkaline balance (pH) and various other enzyme reactions. Examples of minerals as follows:

• Calcium - used by teeth, bones
• Chlorine
• Chromium
• Copper
• Fluoride - strengthens teeth
• Iodine - combines with tryosine to create the hormone thyroxine
• Iron - transports oxygen in red blood cells
• Magnesium
• Manganese
• Molybdenum
• Phosphorus
• Potassium - important ion in nerve cells
• Selenium
• Sodium
• Zinc

Antioxidants: provide protection from cancer cells, free radicals and oxidation. Examples: Vitamin C, Vitamin E, selenium, beta-carotene, CoQ10, indole-3-carbinol.

Enzymes: help to digest, assimilate and metabolize foods to provide fuel and energy. Enzymes are mostly made by the body such as metabolic enzymes for chemical reaction and digestive enzyme for digestion. There are some enzyme within raw food that help the digestion.

Fiber: help to cleanse and detoxify the body by removing waste, cholesterol and toxins. Example: bran, vegetables, fruits.

Oils: help to lubricate the tissues, arteries, joints, skin and other organs.Examples: olive oil, fish oil etc.

To be continued in Part 2

CHAPTER 2 : RULE OF HEALTH (ROH)

I am ROH,

I am your doctor,

I will heal you when you are sick,

I will soothe your pain,

I will take care of your body,

I will make you stronger,

To survive everything that life throws at you,

May God gives you a body free from disease and pain.

TABLE OF CONTENTS

PREFACE.. 4

INTRODUCTION.. 5

CHAPTER 1 : RULE OF MOTIVATION (ROM) 7

The General Rule of Motivation (GROOM) 8

Rule#1 Rule of Accepting Fate (ROAF) 11

Rule#2 Rule 24434 (Rule 24434) 15

Rule#3 Rule of Success (ROSE) 17

Rule#4 Rule of Success #2 (ROSE2) 19

Rule#6 Rule of Winning the Game (ROWEG) 24

Rule#7 Rule of Helping Yourself (ROHYE) 26

Rule#8 Rule of Becoming Stronger (ROBES) 28

Rule#9 Rule of not Getting Penalized (RONG) 30

Rule#10 Rule of Solving your Problem (ROSYP) 31

Rule#11 Rule of Introvert versus Extrovert (ROIVE) 32

Rule#12 Rule of good deeds and bad deeds (ROGAB) 34

Rule#13 Rule of imagination (RUIMA) 35

Rule#14 Rule of focus (RUCUS) 38

Rule#15 Rule of Good and Bad (ROGAB) 41

CHAPTER 2 : RULE OF HEALTH (ROH) 43

The General Rule of Health (GROH) 44

The 5 Categories of Health. 46

The Indicator of Health. 46

Feedback Questionnaire. 47

Rule#16 Rule of Food (RUFO) 52

Rule#17 Rule of Water (RUWA)

Rule#18 Rule of Image (ROIM) 68

Rule#19 Rule of Exercise (RUEX) 71

Rule#20 Rule of Brain (RUBRAIN) 74

Rule#21 Rule of Emotion (RUEMO)

Rule#22 Rule of Spirit (RUSPI) 77

Rule#23 Rule of Memory (RUMEM) 77

Rule#24 Rule of Nature (RUNATUR) 77

Rule#25 Rule of Animal (RUANIM) 77

Rule#26 Rule of Family and Friends (RUOFAF) 78

Rule#27 Rule of Mind, Body, Spirit (RUMIBOS) 78

Rule#28 Rule of Deposit and Withdrawal (RUDEWI) 78

Rule#29 Rule of Greeting, Smiling and Laughter (RUGRESMILA) 79

Rule#30 Rule of Longer Life (RULOL) 82

CHAPTER 3 : RULE OF BECOMING WEALTHY (ROBE) 84

The General Rule of Becoming Wealthy (GROW) 85

Rule#31 Rule of Investment (ROI)

Rule#32 Rule of Trading (RUTRAD) 95

Rule#33 Rule of Wealth Attraction (ROWA) 97

Rule#34 Rule of Earning Income (ROEI) 99

Rule#35 Rule of Wealth Accumulation (ROWAC) 101

Rule#36 Rule of Risk Distribution (RORID) 102

Rule#37 Rule of Working (ROW) 103

Rule#38 Rule of Debt and Risk Taking (RODAR) 104

Rule#39 Rule of Asset Hierarchy (ROAH) 105

Rule#40 Rule of Sources of Income (ROSI) 107

Rule#41 Rule of Winning and Losing (ROWAL) 108

Rule#42 Rule of Pyramid (RUPYM) 109

Rule#43 Rule of Problem and Opportunity (ROPOP) 112

Rule#44 Rule of Linear and Compounding Effect (RULICOM) 115

Rule#45 Rule of Parallelism (RUPARAL) 118

CONCLUSION.. 120

Rule#29 Rule of Greeting, Smiling and Laughter (RUGRESMILA)

The Rule

            Have you heard of the phrase ‘smile and the whole world smiles with you?’. It is a pity that so many people underestimate the benefits of smiling. Smiling is so easy to do yet not many people are not doing it. Smiling is the easiest way to build relationship. Smile to a stranger and that stranger could be your friend. Smile to your friend and your friend could be your best friend. Smile to your husband/wife and your husband/wife will know that you love him/her. Smile to your colleague and he/she might assist you with your work.  Smile is easy, free and creates a very good impression and provides enormous benefits, both for those who give and those given a smile. According to Mother Teresa, every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing. Smile is a universal language which is done the same way in every part of the world. Intuitively, people tend to get attracted towards those who smile genuinely.

            There is also another phrase on laugher as follows: “laughter is the best medicine”. It is also a pity that so many people underestimate the benefits of laughter. Laughter is the sign of happiness, joy and amusement. Laughter also triggers healthy physical changes in the body.

How to implement this rule?

            Don’t take this life too seriously. Put up a happy face when you talk to others. Be a happy and cheerful person. Laugh at the jokes made by others. Tell jokes to others. Laugh even at yourself when you make silly mistakes. Watch comedies and listen to funny stories.

The benefit of this rule

            There are so many benefits of smiling and laughing. I think the best ways to illustrate the benefits of smiling and laughing is by providing those in point forms as follows:

Smiling

1. makes us attractive
2. it is contagious
3. relieves stress
4. boosts our immune system
5. lowers our blood pressure
6. releases Endorphins, natural pain killers and Serotonin that calms the mind
7. lifts the face and makes you younger
8. makes us seem successful
9. helps us stay positive

Laughter

1. increases antibodies in saliva that combats upper respiratory infections

2. decreases serum cortisol, thus providing an antidote for harmful effects of stress

3. secretes an enzyme that protects the stomach from forming ulcers

4. conditions the abdominal muscles

5. relaxes muscles throughout the body

6. aids in reducing symptoms of neuralgia and rheumatism

7. changes perspective

8. makes us feel good

9. helps move nutrients and oxygen to body tissues

10. releases endorphins, which provide natural pain relief

11. helps the body fight infection

12. liberates interleukin-2 and other immune-boosters

13. reduces blood pressure and heart rate

14. improves ventilation, thus helping reduce chronic respiratory conditions

15. has a positive benefit on mental functions

More about this rule

According to the prophet Muhammad SAW, ‘a smile is a good deed’. This is the easiest deed that we can perform. It is free, does not require much effort and has a very positive effect. Apart from smiling, the prophet Muhammad SAW also encourages Muslim to greet others with Salam i.e. ‘Assalamualaikum’ meaning ‘peace be upon you’ and to shake hands when we meet other Muslims. Care has to be taken that we do not shake hands with the opposite sex because this is not lawful in Islam. The easiest way to smile to other people is by greeting them. When you greet other people, your face will automatically smile. Try it and see for yourself. So every time you meet someone, greet him properly, smile and shake his hand. If you are a Muslim, greet your fellow Muslim with ‘Assalamualaikum’.