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Friday, June 19, 2009

*{The Basic Principles of a Whole food Diet}*

Diet is an ambiguous tool, too complex and emotionally charged to be prescribed lightly, yet too powerful to be ignored.’
Steven Bradman, MD

Food, essential for life, health and existence. Without food we die. Our life sustaining organs within, wait eagerly to be nourished daily with proper whole foods, exercise and care. It is entirely our decision what food we put into our bodies, and the life style we choose to sustain our health and well being.

A diet full of refined, chemical laden, fatty foods and preferring an environment of smoke and a pollutant atmosphere, will bring discomfort, poor health and an unbalanced system, unable to maintain and sustain regular order to survive daily.

When choosing a diet that will nourish and strengthen your body, you will not only feel better physically, you will also have an improved outlook on life. In turn, your immune system will become stronger, better equipped to combat germs and pollutants surrounding us, endeavouring to invade our existence daily. Careful consideration must be given in maintaining and strengthening our immune system daily, through eating a diet rich in fibre, clean filtered water, whole food, whole grains with fresh, preferably organic, fruits and vegetables.

Digestion

The digestive system maintains order, in the breaking down of food ready for absorption within the human body. This process begins with the senses. The sight and smell of food initiates chemical reactions such as saliva and gastric juices, signalling the body to be prepared to digest an intake of food.

Through the action of chewing, messages are sent to the digestive tract to prepare enzyme secretions according to what is in the mouth. Digestive enzymes, workers within the process of digestion, are essential in the breaking down of the food we eat into usable nutrients. Nutrients found in food with levels according to their wholeness and essential requirement, are needed to sustain cell health and production, organ stability and balance, maintaining the whole workings of the human body.

Once food has been broken down, it will then move into the stomach. Here, large proteins will be broken down into smaller groups called amino acids. The stomach will produce a range of enzymes, collectively called proteases, to break down protein.

A healthy body will produce thousands of enzymes, each of which will have a specific purpose and function. Through the working of enzymes, protein consumed will be broken down into amino acids, complex carbohydrates into simple sugars and fat into fatty acids and glycerol.

The type of food we eat will affect the internal environment of our stomach, intestines and bowels. Common acid forming foods include coffee, sugar, citrus fruits and wine. These types of food will create conditions within the stomach that cause indigestion. Our bodies do need a certain amount of acid, but should there be an overload caused from an excess of acidic foods, digestive abnormalities will arise.

Foods such as meat will create a more acidic condition. This is due to the fact that in order to digest meat, the body is required to secrete stronger acids to aid digestion. A diet low in meat products, will aid in the avoidance of digestive stress and disease associated with such a high fat content food. Stress will also promote excessive acid, secreted into the digestive system. This accounts for the gnawing feeling felt in our stomach when we are tense.

As acids are absorbed, normal processes will cause the blood to become acidic, however if our blood is already in an acidic state, various health problems will arise. Problems and discomforts will include indigestion, headaches and cystitis. If acidity is allowed to persist, we will become vulnerable to rheumatoid arthritis, stomach ulcers and cancer.

Reducing the amounts of acid forming foods in our diet will aid in the reduction of acidity in our blood. Increasing the quantity of grains, vegetables and beans into our diets daily, will cause our blood to become more alkaline and therefore counter balance too much acidity. We should aim for 80% of our diet to be from alkaline food and 20% from acid forming foods.

Examples of high acid forming foods include:
meat, eggs, fish and shellfish

Those of medium acid forming foods include:
Herrings, mackerel, wheat, rice, plums, brazil nuts

High alkaline forming foods include:
Avocado, beetroot, carrots, spinach, potatoes, rhubarb

Medium alkaline forming foods include:
Apricots, apples, banana, berries, cherries, beans, mushrooms, onions, root vegetables, tomatoes, celery

Protein foods found primarily in meat and dairy products, will be digested in the first part of the small intestine, the duodenum, into which flow digestive enzymes, produced in the pancreas and liver. The pancreas is the primary organ of digestion. The enzymes it will produce for the breaking down of carbohydrates, fats and proteins are called amylase, lipase and proteases.

Every day approximately ten litres of digestive juices mostly produced by the pancreas, liver, stomach and intestinal wall, pour into the digestive tract. For the body to make enzymes it needs nutrients. If insufficient nutrients from our food is absorbed, digestion will not be working at its peak, and in turn will create a situation where poor absorption and nutritional intake, will progressively be on the decline.

Crash dieting, poor eating or stress will all lead to enzyme depletion due to deprivation of nutrients needed. A system low on nutrients will cause a lowering of energy once we have eaten, and a digestive disturbance producing feelings of hunger, which in turn trigger responses to overeat.

Without proper digestion, there can be no such thing as good nutrition. The effectiveness of our digestion determines our energy level, longevity and state of mind and body. A lack of nutrients and eating a high fat, low fibre diet, will result in faulty digestion, faulty absorption, abnormal gut reactions including bloating and inflammation, infections and poor elimination. The knock-on effects disrupt every body system: our immunity, the brain and nervous system, hormonal balance and the ability to detoxify.

During digestion the body breaks down the food we eat and transforms it into chemicals. These chemicals are absorbed into the bloodstream for use by our cells. Consequently, the food we eat affects the conditions of our organs as our blood travels through them.

Examples of this can be taken from the liver. The liver performs the extremely important function of breaking down unwanted toxic wastes in the body. Should we continually choose to consume food and drink high in refined sugar, salt and fat, the liver will be put under constant strain in having to recycle more waste that it was designed to, function will not be maintained and result will be a toxin overload.

Excess toxins with fat soluble wastes, that should have been expelled from the body will now be taken by the blood and lymph, to be stored in cells. This will result in the build up of fat deposits which in excess, will result in obesity and an overloaded system, unable to sustain function and order to maintain health in body and mind.

Fat

Another essential organ directly effected by the food we eat is the heart. Blood that is rich in fats will increase the risk of hardened clogged arteries, resulting in strain on the heart, and possible coronary heart disease. To diminish the risk of stroke and coronary heart disease, we should be eating a diet low in fat and high in complex carbohydrates, whole grains, whole foods and fibre, found in grains, vegetables and beans. In addition to this, there must be a reduced intake of alcohol, salt, refined foods and high sugar contents.

Saturated, monounsaturated and polyunsaturated are the three different types of fat, commonly known as lipids, All three are differentiated by their chemical makeup.

Saturated fat

Saturated fats are primarily found in animal foods and tropical oils such as coconut and palm oil. Due to their chemical structure, saturated fats remain solid at room temperature. Small amounts of saturated fat is needed for the livers production of cholesterol, as well as the structure of cell membranes. However, a diet that includes high amounts of saturated fat daily, has been found to cause heart disease.

Monounsaturated fat

Monounsaturated fats are considered healthier than polyunsaturated fats due to their ability to lower LDL (low density, lipoprotein) bad cholesterol, while maintaining or raising HDL (high density lipoprotein) good cholesterol.
Canola oil and olive oil are naturally high in monounsaturated fats and can be included if monitored, in a balanced whole food diet.

Polyunsaturated fat

Polyunsaturated fats contain both omega 6, omega 3, essential fatty acids. These fats cannot be made by our body and need to be taken from an intake within our diets.

Omega 6 aids healing, causing blood to clot and blood vessels to constrict. In contrast, omega 3 will inhibit harmful clotting, relax vascular smooth muscle and cause an antiarrhythmic effect, reducing the risk of heart disease. However, polyunsaturated fat should be taken in moderation. Large amounts consumed can reduce the high density lipoproteins, good cholesterol.

Omega 3 essential fatty acid including alpha linolenic and eicosapentaenoic acid, can be found in fresh deep water fish, fish oil, certain vegetable oils such as canola oil, flaxseed oil and walnut oil.

Omega 6 essential fatty acid which includes linoleum and gamma linolenic acids, are found primarily in raw nuts, seeds, legumes, unusual seed oils such as borage oil, evening primrose oil, blackcurrant oil and hemp oil.

In order to supply essential fatty acids, oils described above must be taken in pure liquid or supplement form, and must not be subjected to heat, either in processing or cooking. Heat destroys essential fatty acids and can even result in the creation of dangerous free radicals.

Both ALA and GLA oils taken in moderation described above, can be used to fight inflammation, pain, joint swelling and tenderness associated with rheumatoid arthritis and other conditions that cause joint pain and discomfort.

A diet rich in meats, dairy products, cooking fats and oils will result in unfriendly fats being packed within our cell membranes instead of ALA. For example, saturated fats within a piece of chicken or hamburger, will easily overwhelm good fat within vegetables, crowding the ALA content out of the cells. Bad Fat will tie up the enzymes that normally use ALA, and in the process encourage inflammation.

‘ Whole foods not only fuel our bodies more efficiently but actually act as a tonic to balance the system. This healthful, balanced way of eating will improve health and even reverse symptoms of illness, just as poor eating habits can deteriorate the body and the mind’.
( Reference taken from ‘Women’s natural health’ by
K. Brenner)

For fat to be digested preparation is needed within the digestive system. This is achieved by bile being produced by the liver and stored in the gall bladder. Bile contains lecithin, which helps to emulsify large fat particles, turning them into tiny particles with a greater surface area, for the fat breaking lipase enzymes to work on.

A diet high in saturated fats, such as meat, eggs and cheese will slow down the process of food passing through the digestive system. Foods high in fibre such as whole grains take approximately twelve to twenty four hours to pass through the intestines. Meat, has no fibre and will take an average of forty-eight hours. Thus proving that a diet high in animal fat can cause a clogging up of waste matter within the digestive system, causing toxic waste matter to build. High toxicity within the digestive system will cause digestive disorders, even promoting cancerous cells.

It must also be recognised that fat, either animal or from vegetable oil sources, will increase oestrogen levels and problems associated with this. Waste oestrogen’s are normally filtered from the bloodstream by the liver, which are then filtered through the bile duct into the intestinal tract. In the intestinal tract fibre will soak up the oestrogen’s and will be carried out with waste matter. By replacing chicken, skimmed milk and other fibreless foods with grains, vegetables, beans and other plant foods regularly within the diet, will ensure waste oestrogen’s are disposed of. Research has found that the lowering of oestrogen in the blood will aid towards the reduction of breast cancer. Less oestrogen means less stimulation for cancer cell growth.

For those who suffer during their menstrual cycle, it is advised to eliminate animal products and oily, fatty foods completely during this time, only consuming whole grains, such as brown rice, whole grain bread and oatmeal, vegetables, legumes, beans, peas and lentils, and fruits. Reduced menstrual cramps, easy weight loss and increased energy levels will be the embraced benefits experienced.

Free Radicals

A free radical is an atom or group of atoms that contain at least one unpaired electron. Electrons are negatively charged particles that usually occur in pairs, forming a chemical stable arrangement.

If an electron is unpaired, another atom or molecule can easily bond with it, causing a chemical reaction. Because free radicals join so readily with other compounds, free radicals can effect dramatic changes in the body and can cause a great deal of damage. Each free radical may exist for only a tiny fraction of a second, but the damage left can cause variations of disease and sickness.

Good free radicals are normally present in small amounts within the body. Free radicals produced by the immune system will destroy viruses and bacteria. Other free radicals are involved in producing vital hormones and activating enzymes that are needed to sustain the workings of the human body. We need free radicals to produce energy and substances that the body requires, however, should excessive free radical formation occur, damage to cells and tissues may be excessive. The formation of a large number of free radicals will stimulate the formation of further still, corrupting organs and systems vital in maintaining order within the body. This will lead to poor health and a body in a diseased state.

The presence of a dangerous number of free radicals, can alter the way in which cells will code genetic material. Changes in protein structure can occur as a result of errors in protein synthesis. The body’s immune system, may then see this altered protein as a foreign substance and try to destroy it. The formation of mutated proteins can eventually damage the immune system, causing diseases such as leukaemia and cancer.

In addition to damaging genetic material, free radicals can destroy the protective cell membranes. The formation of free radicals can also lead to retention of fluid in the cells, involved in the aging process and an unbalance of calcium levels.

Many different factors can lead to the production of free radicals. Exposure to radiation, whether from the sun or from medical x-rays, activate the formation of free radicals, as does exposure to environmental pollutants such as tobacco, smoke and car exhaust fumes.

A diet that is high in fat will increase free radical activity. This is because oxidation occurs more readily in fat molecules, than in carbohydrate or protein molecules. Cooking fats at high temperatures, particularly frying foods in oil, will produce large numbers of free radicals.

Antioxidants

Scientist estimate that each of the 60 trillion cells in the human body suffers 10,000 free radical ‘hits’ each day, and this is on the increase as a result of increasing chemicals within our environment.

Therefore careful consideration must be given daily to our choice of foods, whether we choose food to strengthen and aid our immune system, or get a quick fix on a takeaway, high in fat and refined empty ingredients, and low in nutrients.

Various fruits and vegetables have powerful antioxidant capabilities, that help to protect against damaging free radicals. Phytonutrients, which give vegetables their distinctive colours and flavours, aid in the reduction of oxidation damage, slowing the aging process.

Antioxidants neutralize free radicals by binding to their free electrons. By destroying free radicals, antioxidants help to detoxify and protect the body.

The most powerful members of the antioxidant family are the pycnogenols, also known as flavenoids. These power foods are twenty times more potent than Vitamin C and fifty times more active than Vitamin E. Pycnogenols protect against capillary damage, bruising and improve overall immunity to heart disease and cancer. Examples of best sources to be taken daily, are onions, green peppers, red wine and green tea.

The following details examples of antioxidants and their food sources, that should be included daily within a healthy diet:

Carotenoids / Vitamin A
Carrots, squash, red peppers, apricots, sweet potatoes, celery, spinach, tomatoes, oranges.

Vitamin C
Parsley, citrus fruits, kiwi fruits, red and green peppers, cabbage, leafy greens, green tea.

Vitamin E
Nuts, seeds, nut oils, wheat germ, soy foods.

Indoles
Broccoli, cauliflower, cabbage, mustard greens, radishes.

Amino acid proteins
Dairy foods, soy foods, nutritional yeast, high protein cereal grains.

Genisteins
Soy foods, tofu, tempeh, miso.

Ellagic acid
Apples, berries, tea.

Protease inhibitors
Nuts, seeds, grains, soybeans.

Selenium and Zinc
Nuts, seeds, whole grains, nutritional yeast.

Other important free radical fighters found in the aforementioned foods include B complex, especially vitamins B1 and B6, sulphur compounds, quercetin, pangamic acid vitamin B15 and Coenzyme Q10.

Antioxidant foods should be taken daily, in at least 5 - 6 servings, considering mainly your fruit and vegetable power foods listed above. Eating fresh raw fruits and vegetables are more of a potent source of antioxidants than frozen.

Supplements may be taken daily, but must not be considered as an alternative to eating antioxidant fresh food sources. Supplements taken, cannot provide the protective factors found in fresh food, which work in synergy with recognised free radical white fighter cells.

Examples of power foods to be taken daily, that fight against sickness and disease, maintaining health and well ness are as follows:

Onions
Onions help prevent thrombosis and lower high blood pressure.
They also inhibit the growth of cancer cells due to their high flavenoids content, including quercetin, coumarin and ellagic acid. By including onions into your diet regularly, you will be protecting yourself from sickness and disease as well as bringing long term strength and support to the immune system.

Peppers
All peppers are rich in vitamin C, E and carotenoids, which all aid in the protection against degeneration, and the damaging effects of toxic chemicals in the environment. Hot peppers are rich in alkaloid capsaicin, which is known to decrease pain, enhance digestion and even detoxify the body, protecting from flu and colds.

Nuts and Seeds
Walnuts and almonds lower blood cholesterol levels. A single brazil nut will offer enough selenium to meet the recommended daily allowance. This important mineral has been found to enhance immunity, and protect the body against free radical damage.

Pumpkins seeds are rich in zinc, iron, phosphorus, fibre, potassium, magnesium as well as vitamin A. These powerful seeds aid immunity, growth, wound healing and help maintain the senses of taste and smell. Sunflower seeds are a natural source of vitamin E and linoleum acid. Due to the seeds beta - carotene content, sunflower seeds protect against cancer and the aging process, and also enhance the ability to deal with stress.

Bananas
Bananas are rich sources of potassium, and are recognised as a relief from both constipation and diarrhoea. Eating a banana daily will reduce the risk of stroke and heart disease, lift spirits, heighten energy and lower high blood pressure.

Soy foods
Regular consumption of soya products will protect against breast, colon and prostate cancer. This is due to the rich content of phto - hormones in the soya bean. When we eat foods rich in phyto - oestrogen’s such as soya, these weak plant hormones are taken up by the oestrogen receptor sites within our body, where they will help to protect the body from the uptake of dangerous cancer inducing xenoestrogens. By including soya products into your diet daily, benefits will include protection from cancer, menstrual symptoms, reproductive damage, degeneration, lower cholesterol levels, lower the risk of heart disease, protection from carcinogenic effects of the environment and aid in the prevention of decrease in bone mass, which can lead to osteoporosis.

Grains
Grains include B - complex vitamins, fibre, trace elements, and provided they are freshly milled, essential fatty acids. Grains also contain plant based antioxidant compounds, which help protect the body’s DNA from free radical damage. Examples of whole grains include brown rice, buckwheat and millet. These foods are also rich in vitamin E, an antioxidant and protector of the immune system, and fibre to aid digestion, help control diabetes and fight obesity.

The balanced whole food diet

A balanced whole food diet, will include mostly fresh fruits and vegetables, including juices. We should also include whole grains, dried beans, legumes and soy foods regularly. Nuts, seeds and GLA and ALA rich oils with small amounts of extra virgin olive oil should be added. We should limit our intake of low fat dairy products, lastly including lean fish and poultry with less than 5% fat may be eaten as an option.

It would be recommended that organic produce would be a preferred choice, in order to avoid high chemical pesticide residue found on non organic foods. These chemicals unnatural contents, has been found to cause sickness and disease, by destroying cells and poisoning systems within the body.

If organic produce is not chosen, it is highly recommended to choose foods free from artificial colours, preservatives and additives. These artificial contents within our foods, will not benefit our health but again create sickness and disease.

High consumption of distilled clean water should be taken regularly. Averaging at least 6 - 8 glasses a day. This will aid in de toxing, cleansing the body of waste matter and avoidance of dehydration.

A vitamin and mineral supplement may be taken as an aid, but not a substitute in maintaining a balanced diet. A regular exercise plan suited to an individuals needs should be maintained, to include appropriate periods of rest and relaxation. An exercise plan should be sustained for approximately one hour four times a week, to include cardiovascular and muscular strength activities.

Should a vegetarian diet be considered in order to experience the health benefits of a meat free life, the following foods must be included, to maintain proper nutritional standard, and excellent amino acid profile:

Soy foods
Fermented rice
Low fat dairy products
Carotenoids
Clean filtered water
Sea vegetable proteins
Fruit and vegetables
Herbs
Complementary protein and grain mixtures
Cautioned supplement of vitamin D (particularly in pregnancy)
B complex and B12
GLA and ALA oils in moderation

Complementary protein mixtures

Complementary protein mixtures, includes the combining of two plant protein foods, that have opposite amino strengths and weaknesses in order to balance one another. This will create a complete protein.

Proteins are essential constituents of the body. Proteins form the structural material of muscles, tissues, organs, essentially the whole make up of the human body.

For example, beans and wheat if eaten at the same meal, will be twice as nutritious than if they were eaten alone. By combining sunflower seeds and peanuts, the amino acids combined together will produce a high quality, complete protein.

Complementary grains mixtures

Complementary grains include dried beans and wheat germ or dried beans with grains, nuts, seeds and wheat germ. Alternatively, nuts, seeds with dried beans and wheat germ. Although vegetable proteins, unlike meat proteins are incomplete (low in one or more of the nine essential amino acids), protein will be adequate, even if foods served at any one meal does not contain enough of all nine essential amino acids. The body will make up the shortage by simply making up the difference from its reserves. Calories and variety are the keys.

Should you decide to eat a vegetarian diet and include eggs and milk, to maximise nutrient uptake from grains, dried beans, nuts and seeds, it is advisable to add eggs or dairy products. Examples of this would be to try granola and kefir, with scramble eggs and sunflower seeds. In food combining it is recommended to use the complete protein grains amaranth and quinoa whenever possible.

Case studies
(Names have been changed to protect identity)

Case study 1:

Suzy, a young, single lady, came to me to ask advice on what she should be eating. She explained that being a hairdresser she is constantly on her feet and does not have time to prepare food. Therefore the majority of her meals had come from a high fat portions of regular fast food meals. Her skin was pale and dimpled, she had noticed that she had put on 2 stone of weight this past year and felt tired and lethargic.

After hearing this, I collated an information pack advising Suzy on the benefits of antioxidant foods, drinking fresh distilled water, and a fun exercise plan, lasting approximately 45 minutes, four times a week. I carefully showed her what she should be eating daily, by following the foods in the balanced whole food diet explained above. Within two weeks, Suzy has lost 6lb in weight, her skin has started to clear, she is enjoying the regularity of eating whole foods and explained that she has a much better mental outlook. Although Suzy may grab the fast food in a rush, she has found that the after effects of bloating and mental drain, did not compare to the benefits should she had consumed food on her healthy lunchtime plan.

Suzy is changing and learning how to eat properly for life.

Case study 2:

Mandy, mother of two, came to me because she wanted to loose weight and have energy to look after her home and family. On reading Mandy’s weekly meal record, I observed the high amount of refined foods included. On advising Mandy on the effects of eating high sugar refined foods, I encouraged her to look at replacing such foods with whole meal, whole wheat, high fibre, unrefined foods. Since this change in diet, as well as including fresh organic fruits and vegetables, Mandy has lost a stone in weight within eight weeks, she has renewed energy and her family are also enjoying eating a whole food diet, and enjoying the benefits of energy, health and a clear mind.

Case study 3:

Steven, 35 year old gentleman, required advice and help in order to loose weight, and strengthen his immune system, to fight against regular colds and lethargy associated with this. I advised the whole food diet, encouraging the inclusion of grains, nuts, seeds, fresh organic fruits and vegetables to increase antioxidant intake, especially raw peppers, onions and carrots. I also encouraged Steven to increase his uptake of soy foods, as with my other case studies, in order to deplete high cholesterol levels and protect against disease. Stephen has lost 8lb in the last 6 weeks, he explained that he has more energy and has not experienced any sickness or colds, since including antioxidant raw foods within his diet. Steven, as well as my other case studies, all advise me that once a regular whole food diet is sustained, temptation for refined and high fat foods has ceased.

Case study 4:

Jane, mother of two, and fitness instructor, needed my help in maintaining a whole food diet with particular attention to energy, avoiding sickness and headaches, and sustaining clear thinking to manage her home, studying and family. Jane also said she needed nutritional help in avoiding menstrual pain, bloating and discomfort.

I advised Jane to sustain a whole food diet, with emphasis on drinking at least 6 - 8 glasses of filtered, clean water a day to avoid dehydration associated with headaches and her regular exercise schedule. Jane also started eating soy foods regularly, with chicken breast consumed only 2/3 times a week maximum, hemp seed oil and flaxseed oil in moderation, for essential fatty acids, with evening primrose oil for avoidance of bloating and discomfort, around her time of menstruation were also included.

Jane also started taking bee pollen and wolfberries for energy, weight control and antioxidant properties. Since maintaining this diet, Jane does not suffer from menstrual bloating and headaches, energy is enhanced and she has not suffered sickness and lethargy.

Case study 5:

James, a five year old boy was experiencing hyperactivity and sudden mood changes regularly. On looking at his diet, I noticed regular consumption of refined high sugar products. I advised his mother to gradually decrease this intake and replace it with fruit, clean filtered water and regular whole food meals. Within one month of this change, James has become calm and focused, his taste for fruit and whole foods, have increased to an extent that he makes preference to fruit rather than chocolate if given a choice. Through his mothers ability to encourage James in the benefits of good food, James has now taken an interest in what he eats and his choice in being healthy.

‘ The body changes according to what we eat. It will mould to salad, it will mould to junk foods - sugary foods, fatty foods - it will mould to white vinegar, or to natural apple cider vinegar. The bad news is that your body moulds to these things, and it does the best it can with the foods that you give it. The good news is that when you change to a proper, balanced way of eating, your whole body changes with it.’
(Reference taken from ‘Foods that heal’ by Dr. B.Jenson)

Conclusion

In conclusion, in maintaining a life of consuming a whole food diet, rather than refined empty foods, and sustaining regular exercise, we can only expect to enjoy health, well ness and clarity in thought and action throughout our whole lives.

Our bodies want to be strong. Inwardly, the desire for health and well ness, exists continually within the whole workings of our human existence.

A body fed on unnatural refined fuel, excessive fat, high sugar, a pollutant atmosphere and not exercised regularly will suffer and eventually die.

We must choose the food required to maintain the proper functioning of the human body. A whole food diet will provide such food and maintenance within. No one wants to live in a body that is suffering daily, due to malnourishment and undisciplined care.

In sustaining the whole food diet, by consuming daily the life giving foods explained in this paper, health, vitality and well ness in body and mind will be yours, as well as the strengthening of an immune system, prepared to fight off bacteria and germs, that continually intend to rob us of our health and vitality.

Resource information taken from:

Healthy digestion the natural way
D. Linsey Berkson

Cook Energy
Leslie Kenton

You are what you eat
Dr G.McKeith

Permanent Remissions
R.Haas, MS

Power Foods
A.Grant

Foods that heal
Dr.B.Jenson

Prescription for nutritional healing
J.F.Balch MD

Other information taken from SNHS notes and internet resources.

14:41 Posted in Nutrition | Permalink | Comments (0) | Email this

12/31/2005
Values and benefits of Vitamin C

Vitamin C is recognised as a powerful ingredient to a healthy diet, holding invaluable properties in aiding health, healing and wellness.

Commonly known as ‘ascorbic acid’ this essential vitamin is recognised as a water soluble, antioxidant vitamin, protecting against harmful effects of pollution and infection, aiding in the prevention of cancer and enhancing immunity.

The cells of the brain and spinal cord which frequently incur free radical damage, can be protected by the inclusion of vitamin C foods within the diet daily. In addition as its role as an antioxidant, vitamin C will detoxify many harmful substances produced by the body, and will strengthen the immune system. Vitamin C will increase the synthesis of interferon, a natural antiviral substance provided by the body, and will stimulate the activity of immune cells.

Vitamin C is also required for tissue growth and repair, adrenal gland function and healthy gums. Additional benefits include aiding in the production of anti - stress hormones, metabolism of folic acid, tyrosine and phenylalanine and increasing the absorption of iron and calcium, helping to maintain capillaries, bones and teeth. This vitamin is also essential in the formation of collagen, a protein that gives structure to bones, cartilage, muscle and blood vessels, and will contribute to haemoglobin and red blood cell production in bone marrow.

Vitamin C also aids in utilization of carbohydrates, synthesis of fats and proteins, and will block the production of nitro amines that can be potentially carcinogenic. Protection against blood clotting, bruising, healing of wounds and burns are also benefits of this vitamin.

Those with nutritional deficiencies, alcohol, tobacco or drug abuse, and those suffering from prolonged or wasting illnesses, severe burns or injuries and excess stress, will benefit from additional amounts of vitamin C within their diet.

Research has shown that adequate intake for vitamin C would be 90 milligrams per day for men and 75 milligrams per day for women. Smoking will increase oxidative stress, as a result, it is recommended that a smoker consumes 35 more milligrams of vitamin C per day.

A pregnant women will benefit from a daily intake of vitamin C to aid continual health and foetus formation of bone development, teeth and connective tissue. It must be noted however, that should a prenatal female take mega doses of vitamin C, a newborn baby may develop deficiency symptoms after the birth.

Official US recommendations of vitamin C RDA are as follows:

Infants 0 - 6 months 40 mg
Infants 7 - 12 months 50mg
Children 1 - 3 years 15mg
Children 4 - 8 years 25mg
Children 9 - 13 years 45mg
Male 14 - 18 years 75mg
Male 19+ 90mg
Female 14 - 18 65mg
Female 19+ 75mg
Pregnant female 65mg
(if under 18 years old) 80mg
Nursing female 120mg
(if under 18 years old) 115mg

Examples of vitamin C rich foods and milligrams of vitamin C included are as follows:

Food - Serving Size - Milligrams of vitamin C

Red bell pepper ½ cup 95
Orange 1 medium 60
Strawberries ½ cup 50
Cantaloupe ½ cup 35
Papaya 1 medium 95
Guava 1 medium 165
Tomato juice ¾ cup 35
Mango 1 medium 30

Eating a variety of foods that contain vitamin C - (the majority of vitamin C is found in fruits and vegetables) and an additional supplement if required, will ensure that an adequate amount of this essential vitamin is taken.

Research has found that vitamin C will work synergistically with vitamin E - that is, when the two vitamins work together, effect and benefits will enhanced than if they are taken alone. Vitamin E will search for dangerous free radicals within the cell membranes, while vitamin C will attack the free radicals. Working together, these two vitamins will reinforce and extend each other’s antioxidant strength and activity.

Vitamin E rich foods include:

Broccoli

sunflower seeds

asparagus

Wheat germ

Fortified cereals

Due to the fact that the body cannot manufacture this vitamin, it is essential that it is included within our diet daily. A supplement may be taken daily, recognising that this is an additional aid and not to be taken as an alternative to including fresh, wholesome intake of such a vitamin daily.

Vitamin C is found in berries, citrus fruits and green vegetables and is best eaten raw or lightly steamed to maintain nutrient value. Sources include:

Asparagus
Broccoli
Tomatoes
Onions
Dandelion greens
Sweet peppers
Blackcurrants
Mangos

Herbs that include vitamin C include:

Kelp
Peppermint
Red clover
Raspberry leaf

A vitamin C deficiency will cause disease such as scurvy. This disease is characterised by obvious signs of lack of vitamin C. Symptoms include, poor wound healing, soft bleeding gums, edema, extreme weakness and ‘pinpoint’ haemorrhages under the skin.

More common signs of lesser degrees of deficiency include, gums that bleed when brushed, increased susceptibility to colds and bronchial infections, joint pains, lack of energy, poor digestion, prolonged healing time, a tendency to bruise easily and tooth loss.

Adverse reactions to taking vitamin C would include Anaemia, flushed face, abdominal cramps, nausea and increased frequency of urination. Should these symptoms arise, intake of vitamin must cease and a doctor’s advise must be sought.

In conclusion, we must take responsibility in including a variety of fruits, vegetables and vitamin C rich foods daily in our diet, in order to appreciate all the benefits and resources of this essential vitamin.

15:10 Posted in Nutrition | Permalink | Comments (0) | Email this

How Foods can be used to fight pain

Nutrients within foods reduce damage at the site of an injury, will cool the body’s inflammatory response, provide analgesia on the pain nerves themselves, and will even work within the brain to reduce pain sensitivity.

Research studies have revealed that a soothing of the digestive tract can be a result of taking rice or peppermint oil. Ginger and feverfew can prevent migraines, natural plant oils can reduce arthritis pains, cranberry juice can fight bladder infections and vitamin B6 can even increase your resistance to pain, and can also be used to treat nerve symptoms of carpal tunnel syndrome. Hot chilli peppers, taken in the right dose, can block the nerves’ ability to transmit messages of pain to the brain.

In the following, we will take a closer look at how foods can aid in decreasing pain within certain conditions.

Back Pain

Like every other part of the body, a good supply of blood is required, in order for the back to heal from the traumas received from day to day living. When lumbar arteries are clogged up with plaque, the oxygen and nutrients essential to aid recovery are blocked off. This will result in the build up of cell waste products, that irritate sensitive nerves.

By changing a diet to a whole food diet, avoid smoking, passive smoking, excessive stress and sedentary habits, a reversed effect can take place. This will enable the cleansing of the arteries resulting in the relief of back pain.

Certain foods are required to clean the arteries in order to maintain health, and even reduce pain in the effected area. Food consumed to accomplish this are as follows:

Grains - pasta, bread, oatmeal, cereal
Legumes - beans, peas, chickpeas, lentils
Vegetables - asparagus, broccoli, carrots, cauliflower, potatoes, spinach, sweet potatoes
Fruits - apples, bananas, oranges, pears, strawberries
Vitamin B12- fortified soymilk, cereals or B12 supplement

Rheumatoid arthritis

The first step in using foods to relieve the discomfort of arthritis, is to simply avoid common joint pain triggers, and to emphasize those that are recognised as pain safe foods.

Pain safe foods include:

Brown rice
Cooked or dried fruits - cherries, cranberries, pears, prunes ( not citrus fruits, apples, bananas, peaches or tomatoes)
Cooked green, yellow and orange vegetables - artichokes, asparagus, broccoli, chard, greens, lettuce, spinach, string beans, courgettes, marrow, sweet potato
Water - plain or carbonated. Herbal teas may trigger pain
Condiments - modest amounts of salt, maple syrup, vanilla extract are usually tolerated

This list of pain safe foods may be used to aid a migraine sufferer. It must be noted however, that apples are not restricted in arthritis, as research has observed that the proteins in apples or apple products contribute to pain associated in arthritis.

To aid your body in fighting inflammation, certain natural oils may be used successfully.

Alpha linolenic acid E1

Found in:
Alpha oil
Flaxseed oil
Linseed oil
Soybean oil
Walnut oil
Wheat germ oil

ALA can be found naturally in:
Vegetables - lettuce, broccoli, spinach
Legumes - haricot, pinto, lima beans, peas, split peas
Citrus fruits - ( if not diagnosed as pain killers )
Oils - flaxseed, linseed, canola, walnut oils - richest in ALA , followed by wheat germ and soy oils

Gamma linolenic acid E3

Found in:
Blackcurrant oil
Starflower oil
Evening primrose oil
Hemp oil

If a diet is rich in animal fats and cooking oils, inflammatory fats will be bulking up inside the cell membranes. If the body faces an injury, the fats known as E2 (found in animal fats and cooking oils), will take their place of attacking invading bacteria, and will aid in the process of healing. However, due to over load of E2 from a high consumption of animal fats and cooking oils, during the process of aiding the injury, instead of only surviving for an instant, E2 will carry on being released from the cells. It will then turn, to provide a constant spray of sparks, that will continue to cause pain and discomfort within the joints.

In reducing fat intake found in meats and cooking oils, and increasing consumption of E1 and E3 natural oils, natural anti inflammatory compounds will be readily available to take the necessary action, should the body become injured. Only so much fat or oil can fit into the membrane of the cells, if a diet is rich in GLA and ALA foods, cell membranes will take up adequate amounts required at the appropriate time. A period of up to six months may be required to see the results of eliminating unhelpful fats from the cells, to be replaced by the natural oils and food containing E1 and E3 acid.

In following this change of diet, normal ability to produce E2, and ability to produce an inflammatory response to injuries will not be reduced. Rather, excessive and inappropriate inflammation will be avoided.

It is strongly advised to avoid GLA should you be pregnant, in order to avoid miscarriage. It is also advised to obtain consent from your doctor before including GLA and ALA oils within your diet.

Cancer

Cancer of the prostate, breast, uterus, ovary and digestive cancers such as cancer of the oesophagus, stomach, colon, liver, and pancreas are most strongly linked to poor diet.

Prostate, breast, uterus, ovary and colon cancer are greatly linked to high consumptions of fat from meat, dairy products and vegetable oils. By replacing these foods with a plant based diet of grains, vegetables, fruits and lentils, cancer conditions can be reversed.

Vegetables, fruits, grains and legumes are not only low in fat, but also contain essential nutrients. Vitamin C, E, the mineral selenium are all found in these foods, and act positively to increase immune function against disease.

A healthy diet can be used alongside medication for any serious disease and common illness. Recognising the healing power in foods can aid healing in the suffering of others. Treatment must be planned carefully with an individuals doctor, encouraging nutrition to have an integral part of the healing process within the body and mind.

14:59 Posted in Nutrition | Permalink | Comments (0) | Email this

12/15/2005
Optimum nutrition during pregnancy
What should I eat during pregnancy?

We all want to eat the best foods during pregnancy, to ensure that our babies develop healthily, and to maintain the correct weight.

In general, the same healthy eating rules apply during pregnancy as it will postnatal. A balanced wholegrain diet should be maintained, as well as the cutting out of alcohol and daily intake of a folic acid supplement.

Include vitamin and mineral intake daily, to aid health, strengthen immune system to fight off germs and maintain wellness. These will come from eating a balanced diet. However should a supplement be required, you should always check with your doctor first. Supplements are best taken without high fibre meals, so absorption is at its greatest.

The following information will supply you with the knowledge needed for correct nutrition for you and your baby.

The foods listed below should be taken in a balanced wholegrain diet:

Carbohydrates

Bread, cereals, potatoes, rice.

These foods should make up the main part of your diet. Whenever possible choose wholegrain or even organic varieties. This is advisable due to the fact that these foods contain more fibre, vitamins and minerals. Also, if organic, will be free from harmful pesticides, and chemical sprays, found on non organic foods that can cause sickness. I would recommend, to purchase organic produce regularly whenever possible, depending on personal choice.

Fruit and vegetables

Vegetables, lentils, fruit, fresh fruit juices.

Preferably eaten raw to consume vitamin and mineral content, or lightly steamed. (harsh boiling or micro waving, will kill any nutrients - vitamins and minerals - contained in vegetable).

Include fruit and vegetables in meals and as snacks daily without limit

Meat

Meat, fish and alternatives.

Alternatives include eggs, nuts, pulses - such as beans, lentils, chickpeas, and vegetable soy protein. These are a source of protein for building cell structure within the body as well as providing vitamin and minerals.

Best sources of protein are Soya products, chicken or turkey breast, almonds, lentils and pulses. These foods are low in fat and should be included in a well balanced diet as explained here. Remember to cut off excess fat and read labels. Food high in E. numbers, colour, mono sodium glutamate, salt, saturated fat, pesticides and preservatives should be avoided. These foods contain unnatural chemicals that may cause sickness and ill health if taken regularly.

Choose chicken and turkey breast if choosing meat, as these are reduced in fat. Other meats such as pork, bacon and beef, if taken regularly will increase fat levels within the body. Too much fat intake causes disease and ill health.

Dairy products

Yoghurt, milk, butter.

Always choose ½ fat versions. Preferably organic. These are your source of calcium and protein, needed daily for strength in your bones.

To maintain a balanced diet, look to include carbohydrates as the main part of your diet as well as fruit and vegetables. A balanced diet will then follow on to including reduced fat meat and dairy products, and finally including cakes and sweets being the least required.

Aim for substantial intakes of wholegrain foods, wholemeal bread, pasta, rice etc. Refined foods, cakes, chocolate, white sugar, white bread etc are empty foods. Depleted in nutrients, through the process of refining, and unable to provide the required nutrients needed to sustain a healthy diet.

Am I eating for two?

Not when it comes to amounts. Pregnancy is not an excuse to start eating greater amounts of high fat, high sugar foods. If you do, you will end up putting on too much weight, which may be hard to shift once you have had your baby. Think carefully, commit yourself to a good food diet daily, look after yourself and your baby within. Eat according to your appetite, and keep an eye on weight gain. Loosing weight whilst you are pregnant is by no means advised, unless it has been recommended by your doctor.

Nourishment for two

Although you are not eating for two in terms of calories and fat intake, it is essential that you eat for two in terms of nutrient intake. You are responsible for providing the right nourishment for your baby’s growth and development.

Consumption of a balanced whole food diet as explained above, must be maintained as well as observed daily to insure the adequate intake of certain nutrients are taken daily. These nutrients explained in the following, are particularly important for your baby to be able to grow. Importance of observation is even greater, should you be part of a special diet or a vegetarian.

The following explains the nutrients required daily for health and growth for mother and baby:

Calcium

Development of baby’s teeth and bones

700-800mg at least needed daily = pot of yoghurt or large glass of milk

Found in:

Dairy products

Dark green leafy vegetables, bread, pulses, dried fruit, fish, sardines, baked beans, nuts, sesame seeds, enriched soya milk, fresh squeezed orange juice

Iron

Formation of red blood cells for mother and baby

Daily consumption

Found in:

Pilchards, dark green vegetables, beans, lentils, eggs, nuts, dried fruit, wholemeal bread, wholegrain cereals
Folic Acid

Development of baby’s organs and tissues, reduces risk of spinal defects such as spina bifida

Found in:

Vegetables, oranges, wholemeal bread

Vitamin C

Helps absorb iron

Found in:

Fruits, vegetables, blackcurrants, citrus fruits, freshly squeezed citrus fruit juices

Vitamin D

Helps absorb calcium

Found in:

Oily fish, herring, tuna, eggs, milk, butter

Omega 3 essential fatty acids

Development of baby’s brain and nerve development in late pregnancy

Found in:

Cold water fish - mackerel, herring, salmon, sardines

Vitamin B12

Healthy blood

Found in:

Seaweed, fortified foods - marmite, wholegrain breakfast cereals

Do I need extra folic acid?

Yes. Most women’s diet contain some folic acid due to the consumption of enriched breakfast cereals, wholegrain breads, green vegetables and oranges. But, for insurance of having the required amount, it is advisable to take a folic acid supplement as well as include folic acid enriched foods naturally within your diet.

For further advice on taking extra supplements of vitamins and minerals, it is best to consult your doctor. This would especially be the case for a vegetarian or vegan who may want to consider taking an iron supplement.

What foods do you need to avoid?

Alcohol

Best to be cut out altogether. Alcohol can put you and your baby’ health at risk.

High intake of vitamin A

On research, high intakes of vitamin A, has been known to harm the growing foetus. It is therefore advised to avoid liver, liver sausage and cod liver oil. The vitamin A found in fruit and vegetables is safe to eat.

Raw or lightly cooked eggs

These contain salmonella bacteria which results in food poisoning.

Avoid homemade mayonnaise, ice-cream, cheesecake and mousse.

Soft ripened cheeses

Avoid Brie, Cambozola, Camembert, Blue veined cheeses, Blue brie and Gorgonzola. These can contain listeria bacteria which have been found to cause miscarriage or still birth.

Pate

Should be avoided as it may contain listeria.

Shellfish

It is advisable to avoid shellfish due to researched cases of food poisoning.

Peanuts

Research has shown that peanut allergy may be caused by being exposed to peanuts at a young age. Current opinion is that if you, your baby’s father or if any of your previous children suffer from asthma, eczema, hay fever or food allergies, it is sensible to avoid peanuts and any products containing them whilst pregnant.

Caffeine

Best avoided at all costs. High acidity content in caffeine drinks found in tea, coffee, coke and other soft drinks etc, have been found to cause over acidity within joints, thus causing bone related problems such as arthritis and osteoporosis later in life.

16:00 Posted in Nutrition | Permalink | Comments (0) | Email this

10 pointers to better health and well being

1) Try eat a well balanced diet of fruit, vegetables, wholemeal pasta, rice and bread, low fat dairy and lean meat daily. Aim to eat fruit separately or at least 30 mins before or after food, so to avoid acidity overload and discomfort.

2) Aim to relax whilst eating your food to aid digestion.

3) You don’t need to crowd your life with unrealistic health and fitness goals - rather enjoy being active, having fun with your family.

4) Steam rather than boil your vegetables to maintain vitamins and nutrients needed.

5) Drink plenty of water. Avoid tap water which is full of sodium and impurities which poison your system. Aim to drink filtered water.

6) Slow down your intake of coffee and tea which reduces your iron intake and increases acidity within your system. Too much acidity within causes arthritis, osteoporosis and weak uncomfortable bone structure.

7) To heighten your fitness levels, aim to increase your heart rate through walking, running, cleaning at least 20 minutes a day.

8) You do not have to eat breakfast in the morning. If you are still full from the previous night why overcrowd your digestive system with more food? An overcrowded tummy will cause discomfort and future illness.

9) Reduce amount of meat eaten daily. Aim for 20% meat to 80% vegetables, fruit, pasta and rice eaten daily. This will reduce amount of fat consumed.

10) Increase amount of raw food in your daily diet. This will encourage healthy enzymes in your eating, which will aid digestion of food.

15:00 Posted in Nutrition | Permalink | Comments (0) | Email this

Improving our diet and physical well being

Effective diet guide

20% protein ( meats, eggs, cheese, oily fish ) preferably not mixed with carbohydrates ( pasta, rice, potatoes) to avoid digestive problems, 80% vegetables, fruits, grains, nuts and seeds.

To improve our diet, adjustments may need to be addressed.

Iron

The removal, or at least, reduction of tea and coffee, can cause a great improvement in our diet. These beverages reduce our iron intake, which is an essential ingredient to the proper functioning of our body. Sugary foods, processed packaged meals, fried foods, salt and alcohol all cause a reduction of iron intake. Signs of iron deficiency include tiredness, low blood pressure and intolerance to colds.

Foods high in iron include:

Fresh fruit and vegetables ( steamed is best to keep in essential vitamins and minerals)

Eggs

Liver

Parsley

Vitamins and minerals

Our body depends on vitamins and minerals to function properly. It is up to us to ensure we eat a well balanced diet. A diet high in fresh, steamed and raw fruit, vegetables (green leafy) and broccoli, lean meat, fish, rice, whole grain pasta, and whole grains such as buckwheat, bulghar and quinoa, low fat dairy produce and fresh, clean, filtered water will encourage a good intake of vitamins and minerals that are needed daily. Supplements may be taken in tablet form. Be aware of the importance of seeking medical advice regularly to ensure that the correct consumption is best for your changing diet and lifestyle needs. Supplements should never be considered as an alternative to a healthy wholefood diet, but should rather compliment our daily food.

Overeating

Try not to. Overeating encourages a mass of undigested food to build up in our digestive system causing ill health and stress. Vital energy is used in the process of digesting and eliminating processed food leaving us feeling tired, bloated and lacking energy.

Water

Water is essential for life. Without water our whole body, joints, organs, and mental abilities cannot function properly. Lack of water causes headaches, digestive problems, tiredness and fatigue. Ideally small amounts of clean, filtered water should be taken hourly. Aprox. 8 glasses a day is recommended. Water can also be taken in the form of freshly squeezed fruit and vegetable juices. It is not recommended that these two be taken together as to avoid unnecessary strain on our digestive system.

Unfortunately tap water is far from pure. Large amounts of sodium and bacteria can be found in our water. Filtered water is advised to be the purest of water. Filtered containers can be purchased from your local supermarket. All filters retain trace minerals beneficial to our bodies, but there individual effectiveness at removing bacteria from the water is proportional to their cost.

Boiled water may be taken to remove existing sodium and pollutants taken in our bodies from drinking tap water. Please note that this should not be practiced for longer than six months, if taken for longer periods of time, this will cause a deficiency in minerals essentially needed in our body.

Boiled water is a spectacularly effective treatment for those suffering from high blood pressure and arthritis, if taken additionally with advised medication from your doctor.

Exercise

Make exercise part of your day. What do you enjoy doing? Create an exercise pattern daily that you know you can sustain, without causing pressure and frustration. Some ideas for you to look at are:

Walk and talk with your children, pushing pram or hand in hand. These are precious moments, time to get to know each other and build lasting relationships.

Vacuum the whole house, blast out the music and let yourself go!

Increase your pace when walking, practice being positive.

Try not to use the car for short distances, walk instead, you will save money!!

Relax, if you can, when eating meals and before you go to bed. Stress and adrenalin use a proportion of our blood flow, drawing blood away from the vital organs needed to digest our food, thus causing indigestion, heartburn and other digestive complaints.

Breathe

Give yourself a full body stretch throughout the day. Laying on your back, place arms overhead, open wide your fingers and reach. Extend heels away in opposite direction, breathe in, hold briefly and then breathe out. Release and relax, sinking heavily into the floor. Remember to get up slowly.

Take time to stop and breathe properly throughout the day. This will refresh you mentally and physically.

Breathe in through your nose, take the air in heavily and exhale, breathing out through your mouth. Relax shoulders down gently. Wriggle jaw to loosen tension. Take in the fresh air needed to help you slow down and think again in your busy day. Stand tall.

‘Although I am a fitness professional, being a Christian I can tell you that Jesus also takes away the stress and tension that exercise cannot. I am a member of Nation Changers Church Merthyr Tydfil. We meet every Sunday in Merthyr Tydfil College at 10.30 am. Please contact me for further information.’

14:45 Posted in Nutrition | Permalink | Comments (0) | Email this

12/13/2005
Super Foods
SUPER FOODS FOR BABIES AND TODDLERS

Bananas

Whole, mashed, whizzed into a milkshake, baked. Eaten ripe will avoid overload of starch, and increase enjoyment of natural sugar content. Excellent for treatment of constipation and diarrhoea. Will help to eliminate cholesterol from body. Includes high amount of vitamin B6 for prevention of depression, skin problems and asthma.

Kiwifruit

One fruit will provide double minimum daily intake required of vitamin C, to aid the immune system. Excellent for constipation and can be stored for several days in refrigerator. Food tip: put in eggcup letting your child eat as if a novelty egg!

Grapes

Ensure they are well washed due to overdose in sprays. Uniquely nourishing and cleansing. Can be taken for anaemia and fatigue. Includes high amount of polyphenols, protective compound to aid immune system. Food tip: thread onto sticks with other fruits for novelty

Mangoes

High in vitamin C and other strengthening minerals and antitoxins to clean and refresh within. Food tip: use for juice, milkshakes, sauces and ice lollies.

Dried fruits

Rich source of iron vitamins minerals needed in the body for strength and building. If not organic. fruit should be washed to avoid coating of preservative, which may be harmful. Full of potassium, a mineral used to help counteract high salt content of many fast foods. (please note, content of salt in fast food, ready made meals, processed (white) bread, pasta and cereal foods can cause serious implications if eaten regularly. Disease such as osteoporosis and arthritis are caused from an overload of acidity within the joints and marrow. Consumption of salt as well as acidic producing foods such as tea, coffee, preservatives and tap water, would be best replaced with fresh, wholemeal food and filtered water to drink).

Broccoli

Great source of potassium, beta carotene and iron rich in cancer - fighting properties. Because broccoli contains vitamin C, iron is well absorbed at the same time. Food tip: eat raw with a dip or lightly steamed.

Carrots

Larger carrots contain more vitamins compared to baby new carrots. Contains Beta-carotene, converting to Vitamin A. Vitamin A is vital for healthy skin, mucous system, lungs and general breathing. Its is also essential for night vision. Regular eating increases protection against lung and breast cancer. One average sized carrot daily will provide your daily dose of this essential vitamin. Food tip: put carrots on the table for kids to nibble on before tea. Pretend to be bugs bunny!

Tomatoes

Full of antioxidants, vitamins and minerals for protection of the heart and some forms of cancer. Choose low salt varieties when choosing tomato pasta sauces. Food tip: quick summer pasta, use cherry tomatoes stirred into pasta with olive oil, seasoning and a handful of torn basil leaves.

Avocados

Rich in nutrients. Half an avocado has the same number of calories as two apples and far more nutrients. essential for body growth. Avocados contain anti-fungal and anti-bacterial chemicals excellent for invalids, those recovering from illness and sick children. Full of vitamins and iron. Food idea: Salad, slices of red tomato, cool green avocado and cheese, garnished with basil leaves!

Lentils and chickpeas

To get the best of this iron rich food, eat with salads or vegetables all rich in vitamin C. This vitamin aids absorption of iron within the body. Full of vitamins, fibre and protein. All essential ingredients for growth and vitality. Food idea: use instead or with a meat dish.

Pasta, rice and grains

Aim to buy whole wheat if possible to obtain full fibre, vitamins and minerals. Try millet, bulghar and buckwheat. All supply protein for body building and growth, carbohydrate for energy, fibre, essential fats, vitamins and minerals for a healthy heart and digestive system. Look to consume on average 20% meat and dairy to 80% pasta, grains, fruit and vegetables daily. Over consumption of meat causes weekend bone structure, due to excessive acidity within joints and marrow.

Meat

Beef, best to be eaten in small amounts due to high fat content. Beef has recently been considered to promote cancer of the bowl. Pork and bacon, rich source of vitamin B6 and iron. Beware of excess consumption of bacon and sausages. Both products are high in salts and preservatives which may cause future illness and disease. Chicken, preferably buy free-range organic if possible. Standard chicken can contain large amounts of water, antibiotics and growth hormones. Chicken contains much less fat than red meat, turkey being extremely low. Most fat is contained in the skin. This meat contains easily absorbed iron and zinc. An excellent food during pregnancy. It is also a blood and resistance - builder for children of all ages.

Fish

White fish, contains virtually no fat and is high in protein. Protein is vitally needed in children for growth and repair. Oily fish such as mackerel, salmon, sardines and tuna are full of omega 3. This acid is essential for formation and function of the brain. The anti bacterial function can also be extremely valuable for the relief of eczema. When buying canned fish try to avoid vegetable oil as this contains a high amount of saturated fat, bad fat. Alternatively, buy olive oil or even better spring water. Beware of smoked fish as large amounts of salt is used for this process. Colourings, preservatives and flavourings are commonly used in the coating of fish fingers, brown and yellow dyes on kippers and smoked haddock. Read labels well to try and avoid overload of these ingredients. The build up of preservatives, additives and colourings can cause discomfort and weakening of bone structure. Try to buy your fish fresh from a local reliable source.

Dairy

Milk, provides bone building calcium, plenty of zinc and protein for the immune system and for growth. It is very important that children are given whole milk due to the vital growth and repair vitamins A,D and E, found in cream. Whole milk is estimated 96% fat free. Although good, milk has been found to cause catarrh, eczema, asthma and sinus problems. Goats milk could be an alternative. Organic milk, free of antibiotics, growth promoting hormones and pesticides liable to lurk in ordinary milk, is worth the extra cost for the sake of your child’s health and well being. Cheese, a great food for growing children. Cheddar tends to be highest in fat, but one 2oz chunk, with 4 cups of milk, can supply your days calcium needs.

Cheese is also high in zinc, needed for the development of the brain, the skin and the immune system. Food tip: Greek salad, diced cucumber, chunks of tomato and green pepper, onion rings and black olives, dressed with olive oil, lemon juice, fresh herbs and seasonings. Add cubes of feta cheese tossed in. Yoghurt, rich in calcium and protein for growth and repair and is much more easily digested than milk. Look to buy ‘bio’ yoghurts, vital in supplying friendly bacteria ( good bacteria that fights off harmful diseased bacteria within our digestive system) that can get wiped out, through taking a course of antibiotics.

Bio yoghurt will replace the friendly bacteria lost. Eggs, contains lecithin, a vital substance which helps to prevent the development of heart disease and the formation of gall stones, and encourages good memory, concentration and emotional status.

Free-range organic eggs, where chickens are allowed to roam in a larger space, provides great nutritional value for money rather than ordinary eggs, where chickens are overcrowded and risk of infection is allot higher. Try not to eat your eggs ‘hard boiled’ due to the fact that the precious lecithin described, will be destroyed in the cooking process. As like any other food described here, over consumption can cause heart disease and future illness. It would be advisable to eat on average ½ eggs per week, unless otherwise prescribed by your doctor. Food idea: Eggy triangles, cut medium thick bread into triangles. Heat one tablespoon of oil in frying pan. Beat one lightly seasoned egg and dip triangles in it. Fry both sides, drain on kitchen paper. Butter, contains vitamins A,D and E, is a poor source of calcium and is virtually all fat. Best used sparingly. Try to avoid margarine which is high in ‘trans-fats’ even more dangerous for your child’s heart than harmful saturated fats.

Extra-virgin oil, a superior olive oil, healthier due to rich mineral and vitamin content. Choose the best quality olive oil, cold pressed varieties and nut oils, hemp, flaxseed, linseed and blackcurrant. With their rich mineral, vitamin and antioxidants, could help children avoid illnesses such as arthritis, joint problems, heart disease and some forms of cancer. Try to keep consumption of fried foods low. Heated oil can loose its vital qualities. Try using a little water rather than fat when using the frying pan

Danger Foods

Caffeine Tea, coffee and pop, not advisable for young children due to stimulants which can easily make children edgy and hyperactive. Tea can interfere with the uptake of vital nutrients including iron and magnesium essential for your child’s body growth and repair.

Burgers Fast food restaurants tend to sell the cheapest source of factory farmed meat available, which may contain a high percentage of fat, chemical additives, flavourings, colour and preservatives. Try to buy your burgers from a trustworthy butcher or make your own from lean meat, grains or vegetables. Soft drinks 70% of fizzy drinks contain caffeine which can easily turn children into addicts. Read labels carefully. Fruit content, can actually be tiny giving way for colour, flavour and additives, all harmful to the body system.

Beware of reduced sugar labels. Sweetness is usually provided by either sugar or artificial sweeteners extremely harmful to the functioning of the body. Carbon dioxide which provides the fizz and phosphoric acid, can drain essential calcium from the body, which is essential for bone structure, growth and repair.

High intake of fizzy and soft drinks has been linked to hyperactivity and behaviour problems in children, as well as the rotting of teeth. Try squeezing your own fruit to obtain pure fruit juice.

Artificial sweeteners and additives

Most sweets, puddings, cakes, biscuits, ice-cream and chewing gum contain harmful preservatives and the sweetener aspartame, which is also found in NutraSweet. Aspartame has been linked to headaches, brain tumours, epilepsy and mood disorders. Other studies suggest that artificial sweeteners triggers sensations in the brain that lead to over-eating and obesity. Watch out for monosodium in all foods. This chemical flavouring is extremely bad for your body.

If possible, try to make your own meals and puddings, so you know exactly what you are giving your children, plus its fun cooking together!

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