Kingdom Nutrition

Eat for health
Never eat packaged sausage or lunch meats because they contain nitrates. Make sure they are additive FREE.
Proteins
Organic eggs, well cooked beef, chicken, duck, lamb, pheasant, pork (bacon and ham) occasionally, veal, quail, squad, turkey, chorizo, Italian sausage, kielbasa, hot dog, polish sausage, turkey sausage, chicken sausage (whenever possible buy hormone free, antibiotic free, and range fed).
1 gram of carb = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
If you like cheese:
Remember — heat-treated cheese damages fat contained in cheese. Use it in moderation. Aged cheeses are damaged in fat. Choose white or yellow.
Best cheeses are:
Cottage, cream, feta, goat, mozzarella, muenster, ricotta (whole milk). Stay away from the rest. Eat only one time per month.
Fish and Shell Fish
Never: Tuna, sword fish, mahi mahi
Good: Alaskan salmon, sole, mackerel, sardines
Make sure you eat fresh fish, not canned.
Smoked fish may contain nitrates. Most fish are heavy in mercury. Fish is a good source of protein.
If vegetarian, stay away from all meats.
The average person needs 60–70 grams of protein per day. If you exercise and want to firm up your muscles, you need to have 75–85 grams per day.
The body will shut itself off when eating fats and proteins in excess. Protein is necessary for bones, hair, nails, skin, muscles, hormones, and neurotransmitters.
All protein should be cooked at low, even temperature to avoid damaging fats.
1 egg
7 grams of protein
1 oz. cheese
8–10 grams of protein
½ cup cottage cheese
14–16 grams of protein
1 oz. almonds
7 grams of protein
1 oz. peanuts
7 grams of protein
2 tablespoons peanut butter
8 grams of protein
½ cup tofu
20 grams of protein
½ cup tempeh
16 grams of protein
Protein Foods That Contain Carbs
Acorn, ½ oz.
almonds, 12 nuts
almond butter, 4 tablespoons
Amaranth seed, ¹/3 oz.
Brazil nuts, 1 ½ oz.
cashews, ¾ oz.
Chinese chestnuts, ½
Coconut cream, ¼ cup
Cottonseed kernels (roasted), 1 oz.
European chestnuts, ½ oz.
Hazelnuts, 1 ½ oz.
Ginkgo nuts, ½ oz.
Japanese nuts, ¾ oz.
Macademia nuts, 1 ½ oz.
Peanuts, 1 oz.
Peanut butter, 2 tablespoons
Pecans, 1 oz. (15 halves)
Pistachio nuts, 47 kernels
Pumpkin and squash seeds, 42 seeds
Safflower kernels, ½ oz.
Sesame butter (tahini), 1 ½ tablespoons
Sunflower seed butter, ¼ cup
Walnuts, 2 oz.
Nuts, seeds, and nut butter all contain protein and fat in addition to carbs. Each serving has 6 grams of carbs). Stay away from soy products if you want a low carb diet. They have 15 grams of carbs per serving.
A healthy note for all
Good fats are: saturated, monounsaturated, polyunsaturated. These fats metabolize slowly to sugar, therefore, insulin levels are kept down. You will also notice with ingestion of good fats, cholesterol will lower, blood pressure will drop, and you will lose body fat over time.
Remember: Body cannot process damaged oils. Heat damages oils. Always use pure pressed oil.

Kingdom Karate World Group Work-out Tips

Remember that health and fitness are 90% eating habits and only 10% exercise habits.
Work-out tips
Do not eat two hours prior to work-out
In order to burn calories and fat, you have to reach your target heart rate. Work yourself up to a good pace and stay there. Avoid starting and stopping and starting and stopping.
Get a work-out partner in the class who can push you and you can push in return.
Dietary Tips
Do not eat any food three hours before going to sleep. Otherwise, all the food you eat prior to bed will turn to fat overnight.
Eat food in small portions and spread out through-out the day instead of big meals. This gives your body time to burn off all the calories you just ate before eating again. (eat 6 meals a day)
Avoid foods that are greasy, fried or salty. Be careful of any food high in carbohydrates.
Only drink 8oz of water before bed.
Eat yellow rice rather than white rice.
Avoid eating any fruits after four o'clock in the afternoon.
Your goal in eating shouldn't be to finish the plate, but rather to enjoy it. If you feel full, that means you have overeaten.
Drinking a glass of water before eating can help you feel full without the unnecessary calories.
Avoid eating wide variety of foods at the same meal as this causes the tendency

Kingdom Karate World Group Nutrition

Eat for health
Never eat packaged sausage or lunch meats because they contain nitrates. Make sure they are additive FREE.
Proteins
Organic eggs, well cooked beef, chicken, duck, lamb, pheasant, pork (bacon and ham) occasionally, veal, quail, squad, turkey, chorizo, Italian sausage, kielbasa, hot dog, polish sausage, turkey sausage, chicken sausage (whenever possible buy hormone free, antibiotic free, and range fed).
1 gram of carb = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
If you like cheese:
Remember — heat-treated cheese damages fat contained in cheese. Use it in moderation. Aged cheeses are damaged in fat. Choose white or yellow.
Best cheeses are:
Cottage, cream, feta, goat, mozzarella, muenster, ricotta (whole milk). Stay away from the rest. Eat only one time per month.
Fish and Shell Fish
Never: Tuna, sword fish, mahi mahi
Good: Alaskan salmon, sole, mackerel, sardines
Make sure you eat fresh fish, not canned.
Smoked fish may contain nitrates. Most fish are heavy in mercury. Fish is a good source of protein.
If vegetarian, stay away from all meats.
The average person needs 60–70 grams of protein per day. If you exercise and want to firm up your muscles, you need to have 75–85 grams per day.
The body will shut itself off when eating fats and proteins in excess. Protein is necessary for bones, hair, nails, skin, muscles, hormones, and neurotransmitters.
All protein should be cooked at low, even temperature to avoid damaging fats.
1 egg
7 grams of protein
1 oz. cheese
8–10 grams of protein
½ cup cottage cheese
14–16 grams of protein
1 oz. almonds
7 grams of protein
1 oz. peanuts
7 grams of protein
2 tablespoons peanut butter
8 grams of protein
½ cup tofu
20 grams of protein
½ cup tempeh
16 grams of protein
Protein Foods That Contain Carbs
Acorn, ½ oz.
almonds, 12 nuts
almond butter, 4 tablespoons
Amaranth seed, ¹/3 oz.
Brazil nuts, 1 ½ oz.
cashews, ¾ oz.
Chinese chestnuts, ½
Coconut cream, ¼ cup
Cottonseed kernels (roasted), 1 oz.
European chestnuts, ½ oz.
Hazelnuts, 1 ½ oz.
Ginkgo nuts, ½ oz.
Japanese nuts, ¾ oz.
Macademia nuts, 1 ½ oz.
Peanuts, 1 oz.
Peanut butter, 2 tablespoons
Pecans, 1 oz. (15 halves)
Pistachio nuts, 47 kernels
Pumpkin and squash seeds, 42 seeds
Safflower kernels, ½ oz.
Sesame butter (tahini), 1 ½ tablespoons
Sunflower seed butter, ¼ cup
Walnuts, 2 oz.
Nuts, seeds, and nut butter all contain protein and fat in addition to carbs. Each serving has 6 grams of carbs). Stay away from soy products if you want a low carb diet. They have 15 grams of carbs per serving.
A healthy note for all
Good fats are: saturated, monounsaturated, polyunsaturated. These fats metabolize slowly to sugar, therefore, insulin levels are kept down. You will also notice with ingestion of good fats, cholesterol will lower, blood pressure will drop, and you will lose body fat over time.
Remember: Body cannot process damaged oils. Heat damages oils. Always use pure pressed oil.

10 Tips to Live Well

1. More laughter in your life
Humility, humor
It adds life — 8 years more.
2. Get a pet / hobby
Dog — Unconditional acceptance
Fish — Peaceful swimming lowers stress
Exercise — Anti-aging process. Beta endorphins levels go up, gives a natural high.
Cry often — Increases beta endorphins and takes out stress hormones in body. Add 1–2 years more.
3. Eat fruits and vegetables
Tomatoes (lidocaine = antioxidant) — fights byproduct of oxidation to cancer. Prostate. Add 2–8 years more.
4. Have sex two times per week at least
Frequency of ejaculation avoids prostate cancer. (Marriage is wonderful.) Sex is also a health enhancing cancer preventive. Remember you are whole without sex, until you get married. NO SEX UNLESS MARRIED. Add 2–8 years more.

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