7. FOUNDATIONS OF NUTRITION Flashcards
This module covers: • A Naturopathic approach to nutrition. • Animal-sourced foods. • Plant-based foods. • The therapeutic uses of culinary herbs. • Food Combining. • Healthy recipes. (233 cards)
1
Q
What is food and what is food composed of?
A
Any nutritious substance that people or animals eat or drink or that plants absorb in order to maintain life and growth
Composed of: vitamins, minerals, trace minerals, proteins, carbohydrates, fibre, fats, phytochemicals, prebiotics, probiotics, enzymes and water
2
Q
What are whole foods?
A
Foods that have not been processed or refined, and are free from additives or other artificial substances
3
Q
What is the purpose of food?
A
to feed and nourish cells and maintain bodily functions
4
Q
Define: What is a Naturopathic Nutritionist?
What four areas of Naturopathic principle does Naturopathic Nutrition focus on?
A
A Naturopath is a health practitioner who applies natural therapies using interventions such as diet, lifestyle, movement, herbs and supplements.
1) the use of whole and organic food as medicine.
2) the importance of detoxification and cleansing.
3) looking at the constitution of a patient.
4) Finding the cause of disease and not just treating a symptom
A Naturopathic Nutritionist recognise that every person is an individual
5
Q
Describe: What is junk food and name some of the harmful contents of junk foods
A
Chemically altered food substances that provide no nutrients and are, therefore, not able to maintain health and growth
1. GM ingredients
2. artificial colours
3. sweeteners
4. pesticides
5. other chemical additives
6
Q
How would you describe the nutritional content of junk food in general?
A
1) high calories
2) high sugar
3) high salt
4) refined carbs
5) trans fats
6) low fibre
7) low nutrients
7
Q
Junk food can be described as cellular poison, detrimental to health and wellbeing. What are some of the effects of poisoning the cells?
A
1) hinders eletrical flow between cells
2) doesn’t nourish cells or tissues
3) robs essential nutrients
4) destroys cells and impairs body functions
5) reduces life expectancy and performance (athletic, cognitive & sexual)
6) absorbs energy from body & accelerates aging
7) addictive - leads to overeating, malnutrition, disease, early death
8
Q
Junk food can be implicated in many diseases, name two atopic conditions
A
- asthma
- eczema
9
Q
Name four hormonal disturbances in which junk food could be implicated
A
T2D, PCOS, PMS, infertility, menopause
10
Q
Name three skeletal disorders in which junk food could be implicated
A
- Osteoarthritis
- Rheumatoid Arthritis
- Osteoporosis
11
Q
Junk food is implicated in many diseases, name three cardiovasular diseases
A
atherosclerosis (creating endothelial damage) leading to strokes, angina
12
Q
Junk food is implicated in many diseases, name three neurological diseases in which this could be causative
A
- Migraines
- Parkinson’s
- Alzheimer’s
13
Q
The carcinogenicity of junk food can lead to the pathogenesis of which disease state?
A
Cancer
14
Q
Why is grain fed meat problematic?
A
it has a high omega 6 (inflammatory) to omega 3 (anti-inflammatory) ratio. It is high in the inflammatory fatty acid, arachidonic acid.
15
Q
Why is grass fed & wild meat beneficial?
A
It has a ratio of omega 6 to 3 of 2:1 which makes it 10x less inflammatory
16
Q
What beneficial compound does grass fed meat contain?
A
it has a higher conjugated linoleic acid (CLA) which regulates heart health, body weight and blood sugar levels
17
Q
What is the omega 6 to 3 ratio in grain-fed meat?
A
Grain-fed meat has a ratio of 20:1
18
Q
What is the omega 6 to 3 ratio in grass-fed meat?
A
It has an omega 6 to 3 ratio of 2:1
19
Q
What are the benefits of consuming organic meat?
A
1) higher vitamin, mineral and amino acid profile (incl. beta-carotene and vitamin E)
2) higher animal welfare standards
20
Q
What are the disadvantages of consuming non-organic meat?
A
It may contain chemicals and xenoestrogens
21
Q
What are the benefits of consuming red meat (pork, beef and lamb)?
A
Complete protein (contains all 9 essential amino acids), polyunsaturated fats, iron, zinc, B vitamins, phosphorus, selenium
22
Q
What are the disadvantages of consuming red meat (pork, beef and lamb)?
A
1) High in cholesterol and saturated fats
2) No fibre
3) High animal protein intake requries more energy to be digested placing more burden on the digestive system while the high formation of protein metabolites stresses the kidneys
4) It is pro-inflammatory leading to heart disease, diabetes, cancer, arthritis, asthma, osteoporosis, obesity, Alzheimer’s and impotence
5) It is acid forming (due to the high sulphur content)
23
Q
Name ten types of poultry
A
1) Chicken 2) turkey 3) goose 4) duck 5) pheasant 6) partridge 7) pigeon 8) poussin 9) ostrich 10) emu
24
Q
What are the benefits of eating poultry?
A
Poultry is a complete protein containing Vitamins B1, 2, 3, 5, 6, 12, E and minerals zinc, iron, magnesium. Less saturated fat (but also less B12) than red meat.
25
What are the disadvantages of eating poultry?
Food poisoning risk, esp. campylobacter and salmonella (always cook it thoroughly).
Often intensively farmed, poor welfare standards.
26
What is the best type of poultry to consume?
Always opt for organic, pasture-reared, heritage breeds or, best of all, wild poultry products.
27
What are the best type of eggs to consume?
Only select eggs that are organic and free range
28
What are the benefits of eating eggs?
A complete protein (more than half the protein is found in white), rich source of selenium, vitamin A, D, B6, B12, zinc, iron and copper.
29
Name five body systems and describe the nutrients in eggs that are beneficient for them
* **Nervous & Brain health** (with essential nutrients including choline, B12 needed in myelination, and function of the central nervous system).
* **The immune system** (with vitamin A, B12 and selenium).
* **Healthy pregnancy** (folate and choline for embryo development).
* **Eye health** (with high vitamin A and antioxidants).
* **Cardiovascular health** (generally raise HDL cholesterol, whilst choline helps to break down the amino acid homocysteine).
* **Musculoskelatal** (Vitamin D regulate the calcium and phosphorus in the body for bone health).
30
What are the disadvantages of eating eggs?
Eggs are high in arachidonic acid and can be pro-inflammatory.
31
Name the SMASH fish and give two reasons that they are beneficial
**Sardines, mackerel, anchovies, salmon, herring.**
These are high in omega-3, vitamin D and lower in mercury due to their small size. Sardines are highest in omega 3.
32
What are the advantages of eating fish?
Complete protein. Contains omega-3, vitamin D, vitamin B2, calcium phosphorus, iron, zinc, iodine, magnesium, potassium.
33
What are the disadvantages of eating fish?
Mercury, PCBs (polychlorinated biphenyls) and dioxins are often present in long-living, predatory fish such as tuna, shark, swordfish. Overfishing—severely reduced fish numbers in oceans and rivers.
34
Name 4 nutrients found in cod
Vitamin B3, B12, phosphorus, selenium
35
Name 3 nutrients found in tuna
Vitamin D, selenium, omega-3
36
Name 7 nutrients found in seabass
Vitamin B1, B2, A, C, calcium, phosphorus, iron
37
Name 6 nutrients found in mackerel
Vitamin D, B3, B12, phosphorus, selenium, omega-3
38
Name 4 nutrients found in trout
Vitamin D, B12, potassium, selenium
39
Name 6 nutrients found in salmon
Vitamin D, B3, B12, selenium, phosphorus, omega-3
40
What is the best and worst type of fish to consume?
Always opt for wild-caught fish (not farmed) and avoid canned fish which compromises the nutritional content (esp. vitamin C).
41
Give five reasons why farmed fish is problematic.
Farmed fish are raised in overcrowded cages and tanks in contaminated water and
* Contain dyes and toxic chemicals (PCBs, dioxins, faecal waste, mercury, pesticides, antibiotics, fungicides).
* Have lower omega-3 content.
* Are vaccinated and de-sexed.
* Have more diseases and deformities.
* Fish farming is cruel and harmful for environments and ecosystems.
42
List 4 examples of crustaceans
crabs, lobsters, shrimps, prawns
43
List 4 examples of shellfish
mussels, clams, oysters, scallops
44
List 7 nutrient benefits that can be gained from crustaceans & shellfish
Complete protein, omega-3, vitamin B12, zinc (esp. oysters), iron, magnesium
45
List 4 negatives from eating crustacenas & shellfish
* Crustaceans are high in cholesterol.
* Food poisoning is common.
* Prawns are intensively farmed in Asia (questionable health and safety practices).
* Waste feeders that accumulate toxins (incl. mercury).
* Avoid unless from guaranteed clean water sources.
46
What are the energetics of red meat?
Warm, hot (if fried, processed, grilled)
47
What are the energetics of poultry?
Warm (dark meat), white meat more neutral
48
What are the energetics of crustaceans?
Warm
49
What are the energetics of eggs?
neutral
50
What are the energetics of shellfish?
Cool, moist
51
What are the energetics of dairy produce?
Cool, damp forming
52
Which farming method yields a higher amount of phytonutrients?
Organic
53
Which plant based foods contain the highest amount of amino acids?
Beans, legumes, green peas, quinoa, nuts and seeds
54
How is it possible to to consume all 9 essental amino acids on a plant based diet?
If you combine a variety of plant based proteins, you can achieve all 9 e.g., combining beans with grains
55
What are the benefits of plant based foods?
Rich and varied source of minerals, vitamins, proteins, carbohydrates, fats, phytonutrients, and antioxidants.
56
How do plant based foods benefit the microbiome?
Support a healthy gut microbiome (with prebiotic and probiotic foods) by encouraging diverse bacterial species. The bacterial digestion of plant fibre produces SCFA, which support the intestinal barrier.
57
What does SCFA stand for?
Short Chain Fatty Acids
58
What is Beta-carotene?
A caratenoid and orange pigment abundant in plants and fruit that is, and functions as, an antioxidant and a precursor to vitamin A formation in the body.
Extra note: α-Carotene, β-carotene, β-cryptoxanthin, lutein, zeaxanthin, and lycopene are the most common dietary carotenoids.
α-Carotene, β-carotene and β-cryptoxanthin are provitamin A carotenoids, meaning they can be converted by the body to retinol
lycopene, lutein, and zeaxanthin, are not converted into vitamin A and are referred to as non-provitamin A carotenoids
59
What are Flavonoids?
A diverse group of phytonutrients (plant chemicals) found in almost all fruits and vegetables and is responsible to plant vivid colours.
Flavonoids possess a number of medicinal benefits, including anticancer, antioxidant, anti-inflammatory, and antiviral properties
60
What is Lutein?
Lutein is a type of carotenoid antioxidant that is particularly supporting for eye (retinal) and skin health. It is abundant in green leafy vegetables.
Note: Retinal is essentially the next level up from Retinol. It is the next metabolic step meaning that it is closer to the active form and the body needs to do less work to convert it once applied (it has the potential to work over 10 times faster than retinol)
61
What is Quercetin?
A plant pigment (flavonoid) found mostly in red coloured fruit and vegetables. It has anti-inflammatory and anti-histamine properties.
62
What is Indole-3-carbinol (I3C)?
Indole-3-carbinolis found in cruciferous vegetables (e.g., broccoli, cauliflower, etc.) and helps support healthy oestrogen metabolism.
63
What are Glucosinolates?
Sulphur-containing compounds found in cruciferous vegetables.
64
What is Lycopene?
A pro-vitamin A carotenoid and a pigment which gives some vegetables and fruit their red colour. It is an antioxidant abundant in tomatoes; also has anti-cancer properties.
65
What are Anthocyanins?
A type of flavonoid with antioxidant properties which gives red, purple, and blue plants their rich colouring (e.g., blueberry, cherry, red grapes).
66
What is Mucilage?
A thick polysaccharide substance extracted from a plant.
67
List 7 types of root vegetable?
Celeriac, beetroot, carrot, parsnip, sweet potato, potato, yam.
68
Sometimes called plant storerooms, what nutrients do root vegetables contain?
high levels of antioxidants, vitamins A, B, C and iron. The skin often contains the most nutrients.
69
Root vegetables are a good source of energy, what other plant-based food do they have a similar level of carbohydrates to?
Grains
70
How much vitamin A does a medium sweet potato contain?
enough to meet RNI
71
How does beetroot improve blood circulation and exercise performance?
By increasing levels of nitric oxide (vasodilator)
72
How do turnip greens compare with cheddar in terms of calcium?
Turnip greens have 190 mg / 100 g of calcium, v. ½ cheddar cheese slice (100 mg).
73
What are the energetics of orange root vegetables?
Particularly strengthening for digestion (they are good for Spleen Qi energy in TCM).
74
What energetics do root vegetables have?
Gently warming due to the energy they supply (note that sweet vegetables are highly nutritious). Nourishing, sweet and easy to digest for people who are energetically cold, tired, depleted.
75
What effect do root vegetables have with regard to energetics and seasonal eating?
Many root vegetables are harvested in late summer and autumn. They are ideal for bringing warmth and replenishing energy reserves in preparation for the winter ahead.
76
How does beetroot build the blood?
Beetroot with its deep red juice build the blood as its rich in non-haem iron, vitamin C and folate.
77
What nutrients can be found in potatoes?
Vitamin B2, B3, B5, B6, folate, C, iron, magnesium, potassium, beta-carotene, lutein, quercetin.
78
Which two body systems do potatoes support & why?
Digestive health (high fibre content supports bowel movements and microflora), cardiovascular health (vasodilation anti-hypertensive).
79
What nutrients can be found in sweet potatoes?
Vitamin A, B1, B2, B3, B5, B6, C, calcium, iron, magnesium, potassium, beta-carotene (higher content than normal potatoes).
80
Which five body systems do sweet potatoes support & why?
Blood-sugar regulation (high fibre content), vision, skin integrity and immunity (vitamin A), brain health (antioxidants enhance cognitive function).
81
What nutrients can be found in carrots?
Vitamin A, B1, B2, B3, B5, B6, folate, E, C, K, calcium, iron, magnesium, potassium, beta-carotene, lutein.
82
Which six body systems do carrots support & why?
Vision, male and female reproductive health, immune cell regulation and skin and mucus barriers (vitamin A), cardiovascular health (antioxidants).
83
What nutrients can be found in parsnips?
Vitamin B2, B3, B5, B6, folate C, E, iron, magnesium, manganese, potassium, beta-carotene, lutein.
84
Name 4 body systems do parsnips support & why?
Digestive health (high fibre content), eye (retinal) health, bone and cartilage health (manganese is needed as a co-factor), nourish the heart (magnesium, potassium).
85
What nutrients can be found in beetroot?
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, iron, magnesium, manganese, potassium, beta-carotene, lutein, betalain pigments (antioxidants).
86
Which body systems do beetroot support & why?
Contains nitrates, which are converted by the oral and gut bacteria to nitric oxide (NO). NO is a vasodilator that improves blood flow, therefore, great for exercise performance, cognition, dementia prevention and blood pressure reduction.
87
What nutrients can be found in celeriac?
Vitamin B6, C, K, calcium, iron, manganese, magnesium, phosphorus, potassium, lutein.
88
Which two body systems do celeriac support & why?
Digestive health (high fibre), bone health (due to vitamin K content, which increases calcium deposition in bone).
89
What would be considered a therapeutic dose of beetroot juice per day?
200ml
90
Cruciferous vegetables come from the crucifarae plant family, what other name are they also known by?
Brassicas
91
What veg come under the umbrella term cruciferous veg?
Kale, cauliflower, broccoli, cabbage, brussels sprouts, rocket, bok choy, turnips, mustard greens
92
Which part of the plant are swede, turnip and horseradish from?
Roots
93
Which part of the plant are kohlrabi (German turnip) and radish from?
Stems
94
Which part of the plant are cabbage, kale and Brussels sprouts from?
Leaves
95
Which part of the plant are cauliflower, broccoli and romanesco from?
Flowers
96
Which part of the plant are mustard seed and rapeseed (canola pressed oil) from?
Seeds
97
What nutrients can be found in cruciferous vegetables?
Rich in vitamins (Bs, C, E, K), calcium, iron, potassium, fibre, flavonoids, Indole-3-carbinol (I3C), sulphur compounds called glucosinolates.
98
Which body systems do cruciferous vegetables support & why?
Anti-inflammatory (due to antioxidants, Supports liver detoxification (and hormone deactivation eg oestrogen metabolism using I3C), Cancer prevention (DNA protection and repair). Anti-viral/bacterial, anti-catarrhal (thin respiratory mucus)
99
When are cruciferous vegetables in season?
Autumn and winter which is ideal for respiratory congestion
100
What nutrients can be found in cauliflower?
Vitamin B1, B2, B3, B6, folate, C, K, copper, iron, manganese, beta-carotene, lutein, glucosinolates.
101
Which body systems do cauliflower support & why?
Cancer prevention (DNA protective, hormone deactivation, e.g., oestrogen, can induce apoptosis and inhibit angiogenesis), respiratory health (consider the ‘lung shape), liver detoxification support
102
What nutrients can be found in broccoli?
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, magnesium, potassium, selenium, zinc, beta-carotene, glucosinolates.
Plus anthocyanins in purple sprouting broccoli.
103
Which body systems do broccoli support & why?
Liver function / detoxification (I3C — which is between 10 and 50 times more abundant in broccoli sprouts than normal broccoli), immunity (zinc, selenium),
Cancer prevention
104
What is apoptosis?
Programmed cell death
105
What nutrients can be found in cabbage?
Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, magnesium, manganese, phosphorus, zinc, glucosinolates, alpha and beta-carotene, lutein. Red cabbage —anthocyanins.
106
Which body systems do broccoli support & why?
Immune-boosting (high in vitamin C) arthritis (vitamin C → collagen synthesis in cartilage, anti-inflammatory), bone health (vitamin K → calcium deposition in bones), digestive health (high fibre), supporting gut integrity (glutamine content), cancer prevention (antioxidants).
107
What are the benefits of consuming cabbage juice and how much cabbage juice should be consumed?
Naturally high in L-glutamine, an amino acid used by intestinal cells to help maintain the gut barrier. Decreases intestinal permeability and can be used for peptic ulceration
Up to 1 litre per day freshly juiced, sipped over the course of the day for 6–9 days.
108
Describe how to make cabbage juice in six steps
"1. Boil water in a small pot for 5 minutes. Wash and chop up cabbage.
2. Put the chopped cabbage and the water into a blender.
3. Blend the cabbage and water together at low speed. The reason you spend most of the blending time at low speed is to prevent oxidation. Then blend the mixture on high for about 10 seconds.
4. Place a mesh strainer over a clean, empty jar. Use a strainer to separate as much of the cabbage liquid from the solid cabbage parts as possible.
5. Pour the leftovers through the strainer and into the second jar. Pour the extra juice from the second jar into the first jar.
6. Store in the fridge until ready to use, and serve chilled.
109
How are glucosinolates activated? At what temperature do glucosinolates get destroyed and which is the best method to cook cruciferous vegetables?
Glucosinolates are activated by the action of enzymes which are released when the plant is damaged, i.e., cut, chopped, or chewed.
Cooking cruciferous vegetables higher than 284˚ F (140˚ C), for more than a few minutes results in loss of glucosinolates.
Steaming creates insignificant losses. So brassicas are best eaten raw or lightly steamed to retain these compounds.
110
If you were to boil cruciferous vegetables how much loss of glucosinolates would occur?
Around 90% of glucosinolates are lost when boiling
111
Glucosinolates and other brassica chemicals are ‘goitrogens’ and may interfere with what...? and which condition you would advise to reduce cruciferous vegetable intake?
May interfere with the production of thyroid hormones by disrupting use of iodine.
Those diagnosed with hypothyroidism (an underactive thyroid)
Note: However, brassicas don’t seem to increase the risk of hypothyroidism in humans unless they are already deficient in iodine.
112
Describe the difference between cooking and fermenting cruciferous vegetables with regard to goitrogens
Cooking reduces goitrogens, but also other nutritional benefits.
Fermentation does not reduce the levels of goitrogens.
113
List 5 examples of dark leafy greens
Kale, spinach, Bok choy, winter greens, chard.
114
List 4 benefits of dark leafy greens
"Highest percentage of minerals per calorie.
*High in chlorophyll (which is magnesium-abundant) —alkalising, blood building, anti-cancer, gut healing, cleansing.
*High in carotenoids (antioxidants), calcium and magnesium.
*Most are cruciferous (except spinach) contain ‘glucosinolates’.
115
What are the energetics of dark leafy greens?
Cool, hydrating and clear heat downwards out of the body. Help build Yin and blood. Bitter greens stimulate digestion and liver detoxification.
116
What nutrients can be found in kale?
Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, manganese, zinc, protein (nearly 3 grams in 1 cup), glucosinolates, flavonoids (e.g., quercetin).
117
Which are the benefits in the body of using kale & why?
Anaemia (good iron content), bone health (calcium content), eye and skin health (vitamin A and zinc), cardiovascular health (nourishes the heart, regulates LDLs, high antioxidant content.)
118
What nutrients can be found in spinach?
Which are the benefits in the body of using spinach & why?
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, zinc, magnesium, manganese, beta-carotene, lutein.
Blood-building (i.e., anaemia), immune-boosting (high levels of vitamin A and C), vision (vitamin A), muscle relaxation/ stress management / sleep (high magnesium), cardiovascular
119
List 5 types of salad green and some of their benefits?
Lettuce, rocket, watercress, chicory, endive, cress, dandelion.
Vitamin C, K, carotenoids, folate, minerals, fibre.
Chlorophyll —alkalising, blood building, anti-cancer, gut healing, cleansing.
120
What are the energetics of salad greens and which seasons are they ideal?
Cool, hydrating, detoxifying. The bitter taste stimulates digestive juice secretion (eat at the start of a meal to aid digestion).
Leafy greens grow in spring and summer —ideal for balancing heat, detoxifying and reducing inflammation.
121
Where does the word folate come from and which vitamin does it describe?
Folate (vitamin B9) — from the word ‘foliage’
122
How and why would you use dandelion leaves?
Dandelion leaves are diuretic — use for fluid retention and hypertension. 3 fresh leaves per person in a salad.
123
What nutrients can be found in lettuce? and what are the benefits of using lettuce for the body and why?
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, phosphorus, potassium, zinc, beta-carotene, lutein
Eye and skin health (vitamin A), bone health (vitamin K).
124
What nutrients can be found in watercress? and what are the benefits in the body of using watercress & why?
A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, glucosinolates, alpha and beta-carotene, lutein.
Supports digestion(bitter),
Cancer prevention(antioxidants),
Bone health (calcium, vitamin K),
immunity (vitamin C, antioxidant).
125
What nutrients can be found in chicory?
What are the benefits in the body of using chicory & why?
Vitamin A, B1, B2, B3, B6, folate, C, E, K, calcium, iron, magnesium, manganese, phosphorus, potassium, carotenes, polyphenols, inulin (a prebiotic).
Supporting the microbiome (inulin),
Anti-inflammatory(polyphenols),
Digestive health and blood glucose regulation (fibre).
126
Name 4 vegetable fruits and some of their benefits?
Tomato, cucumber, squash, bell pepper,
Others: pumpkin, aubergine, courgette, marrow.
High nutrient content
Yellow, orange, red and purple pigments are antioxidant and anti-inflammatory.
127
What are the energetics of vegetable fruits? Which season do they grow and why are they useful?
Cool: High water content cucumber and tomato are hydrating; orange flesh (squash, pumpkin) is warm and nourishing.
Most vegetable fruits grow in the summer, ideal for balancing seasonal heat and dryness.
128
How would you define a fruit?
A fruit is the mature, seed-containing ovary of a flowering plant.
129
What nutrients can be found in tomatoes? and what are their benefits for the body of & why?
Why it is better for lycopene content to be cooked rather than eating raw tomatoes?
B1, B3, B6, folate, C, E, K, chromium, iron, magnesium, manganese, phosphorus, potassium, alpha and beta carotene, lutein, lycopene (potent antioxidant).
Cancer prevention (high antioxidant content)
Prostate health (lycopene decreases cell damage and is thought to suppress the proliferation of androgen-dependent cancerous prostate cells)
Cardiovascular health (antioxidants and lycopene lower cholesterol), anti-inflammatory (lycopene modulates LOX and COX expression),
Vision (lutein and vitamin A content).
When tomatoes are cooked or puréed the body is able to absorb higher amounts of lycopene (as it is tightly bound to cell walls).
130
What are androgens?
Male sex hormones
131
What nutrients can be found in peppers and what are the benefits of peppers for the body & why?
Vitamin C, B1, B2, B3, 6, folate, E, K, iron, magnesium, manganese, phosphorus, potassium, alpha and beta-carotene, lutein, quercetin.
Immune-boosting (high vitamin C —1 cup of chopped red bell pepper provides up to 3 times more vitamin C than an orange),
cardiovascular health (high antioxidant content, e.g., carotenes, quercetin),
Anti-inflammatory and antihistamine (quercetin).
132
What nutrients can be found in okra and what are the benefits of okra for the body & why?
B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, zinc, alpha and beta-carotene, lutein, mucilage.
Bone health (calcium),
Digestive health (high fibre content),
Cardiovascular health (high antioxidant content)
133
What nutrients can be found in aubergine and what are the benefits using aubergine for the body & why?
VitaminB1, B2, B3, B5, B6, folate, C, E, K, copper, iron, magnesium, manganese, potassium, zinc, anthocyanins —nasunin (an antioxidant that protects against DNA damage).
Cancer prevention (high antioxidant content)
Possible anti-hypertensive effects (magnesium, potassium).
134
What nutrients can be found in squash and what are the benefits of using squash for the body & why?
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, potassium, phosphorus, zinc, alpha and beta-carotene, lutein.
Vision (vitamin A for formation of photopigments in the retina),
Skin health (e.g., acne, eczema —due to vitamin A’s role in skin barrier),
Cardiovascular health (high antioxidant content).
135
Give four examples of legume vegetables and what part of the plant are legumes from?
Green beans, runner beans, peas, mangetout.
Legume vegetables are the immature seeds / seed pods of fruit in the legume family (these produce beans, pulses and lentils when mature).
136
What are the benefits of legume vegetables?
High in protein, fibre, vitamins, minerals, chlorophyll.
*Combine the protein benefits of legumes with the nutrient benefits of green vegetables.
137
What are the benefits of legume vegetables?
What are the energetics of legumes?
When are legume vegetables in season and why is this helpful?
High in protein, fibre, vitamins, minerals, chlorophyll.
Cool, hydrating, detoxifying.
Summer produce —perfect for balancing summer heat, dryness, inflammation.
138
What nutrients can be found in peas?
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, manganese, magnesium, zinc, carotenes, lutein. Protein: 1 cup = 8 g.
139
What nutrients can be found in mangetout?
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, manganese, zinc, carotenes, lutein.
140
What nutrients can be found in green beans?
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, zinc, carotenes, lutein.
141
What body systems benefit from consuming peas, mangetout & green beans & why?
Cardiovascular (regulate blood sugar and antioxidant),
Musculoskeletal health (good source of protein),
Digestive health (fibre content),
Immune boosting (vitamin C, zinc and carotenoid content).
142
List five examples of allium vegetables and what are the energetics of allium vegetables?
What are the benefits of consuming allium vegetables?
Onion, shallot, leek, spring onion, garlic
Warm, although garlic is hot, so avoid if excess heat
*Abundant in vitamins and minerals (next slide).
*Sulphur compounds: Anti-microbial, anti-viral, anti-cancer; promote phase 2 liver detoxification.
*Support the microbiome —the alliums are rich in prebiotics.
*High in antioxidant and anti-inflammatory flavonoids (especially good for cardiovascular health).
143
What does allium mean in Latin?
When & where does wild garlic grow and how can it be used?
Garlic
Wild garlic grows in woodlands in the spring. The leaves and flowers have a sweet, garlic taste. The flowers can be a salad garnish.
144
What nutrients can be found in onions?
Which have a higher amount of quercetin, red or white onions?
What are the benefit from consuming onions & why?
Vitamin B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron manganese, magnesium, phosphorus, potassium, zinc, beta-carotene, lutein, quercetin.
Red onions are higher in quercetin.
Immune- Anti-cancer (rich in flavonoids/antioxidants),
Cardiovascular- Fibrinolytic properties and antioxidants,
Respiratory- Infections (high vitamin).
145
What nutrients can be found in leeks?
What is the benefit from consuming leeks & why?
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, phosphorus, zinc, beta-carotene, lutein, inulin.
Anti-cancer (high antioxidant and inulin content),
cardiovascular health (high flavonoid content possible lowering of LDL cholesterol through inhibition of the HMG-CoA enzyme),
microflora health (inulin content).
146
What nutrients can be found in celery?
What is the benefit from consuming celery & why?
vitamins B6, folate, C, K, potassium, magnesium and iron.
*Help manage cholesterol (a compound in celery called butylphthalide has been shown to lower cholesterol and lower blood pressure through vasodilation).
*Reduces joint inflammation (vitamin C and flavonoids) whilst promoting the urinary excretion of uric acid (i.e., gout).
*Supports skin health (vitamin A and C), whilst alkalising the body.
*Supports digestion: Increases stomach acid and supports the gastric mucosal barrier, and is high in insoluble fibre.
147
Name two vegetable types that are energetically warm
Alliums & Root vegetables
148
Name five vegetable types that are energetically cool
Vegetable fruits
cruciferous veg
dark green leafy greens
salad greens
legume vegetables
149
Name three benefits of eating fruits?
What are the energetics of fruits?
What are the benefits of eating fruit in season?
"*Important sources of energy, vitamins, minerals.
*Antioxidant-rich (most of which are found in fruit skins —opt for darker-skinned varieties).
*Flavonoids support cardiovascular health by causing vasodilation, lowering LDLs and protecting against endothelial oxidation.
Generally cool, sour taste supports digestion; high water content is hydrating; citrus is slightly bitter so supports liver function.
Summer fruit balance heat and dryness well.
150
What nutrients can be found in apples?
What is the benefit from consuming apples & why?
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, iron, calcium, magnesium, phosphorus, potassium, beta-carotene, quercetin, epicatechin.
Digestive and elimination support (pectin = soluble fibre —it binds to fatty substances in the digestive tract, including cholesterol and toxins and removes them),
Cardiovascular health (antioxidants, magnesium, potassium),
Immune health (antioxidants).
Epicatechin bolsters blood flow and metabolic rate while simultaneously regulating blood sugar levels and promoting muscle protein synthesis.
Epicatechin is a potent antioxidant that may help reduce cholesterol levels and improve cardiovascular and brain functioning.
151
What nutrients can be found in blueberries?
What is the benefit from consuming blueberries & why?
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, iron, magnesium, manganese, zinc, beta-carotene, lutein, anthocyanins.
Anti-cancer and anti-ageing(antioxidants),
Blood sugar regulation and cardiovascular health (fibre),
Eye health (antioxidants).
152
What nutrients can be found in citrus?
What body systems benefit from consuming citrus & why?
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron, magnesium, potassium, alpha / beta-carotene, quercetin, rutin.
Anti-cancer (antioxidants),
Eye health (vitamin A),
Skin health (antioxidants and vitamin A), immune health (antioxidants),
Liver detoxification support (calcium D glutarate/ glucaric acid promote Phase 2)
Cardiovascular health (antioxidants, magnesium and potassium)
153
What nutrients can be found in strawberries?
What is the benefit from consuming strawberries & why?
Vitamin B2, B3, B5, B6, folate, C, K, iron, magnesium, manganese, potassium, beta-carotene, lutein, anthocyanins.
Immune-boosting, anti-cancer, anti-ageing, cardiovascular health; all due to high antioxidant content.
154
What nutrients can be found in bananas?
What is the benefit from consuming bananas & why?
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, magnesium, manganese, phosphorus, potassium, alpha and beta-carotene, flavonoids (e.g., quercetin).
Anti-ageing(antioxidants),
Cardiovascular health (potassium and magnesium),
Peptic ulcers (phospholipid content).
155
What nutrients can be found in grapes?
What is the benefit from consuming grapes & why?
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, magnesium, manganese, potassium, alpha and beta-carotene, flavonoids (e.g., quercetin).
Anti-cancer, immune-boosting and cardiovascular health (antioxidants), digestive function (fibre)
156
Name a fruit that is warm energetically
Cherries
157
Name two fruits which are neutral to warm energetically
Peaches & Apricots
158
Name a fruit which is neutral energetically?
Grapes
159
Name four fruits which are cool energetically?
Apples, berries, citrus, bananas
160
What is meant by 'The Dirty Dozen'?
Some fruits and vegetables are more ‘pesticide abundant’ than others:
The Dirty Dozen: Due to the high levels of pesticides and other chemicals in these foods, selecting organic here is imperative.
161
What is meant by 'The Clean Fifteen'?
Some fruits and vegetables are more ‘pesticide abundant’ than others: The Clean Fifteen: These are slightly less problematic
Note: but remember that organic is always superior.
162
Name five types of legumes?
What part of the plant are legumes from?
Lentils, beans, broad beans, soya beans, peanuts.
Plants in the legume family produce seeds in a pod.
163
What are pulses?
What is a 'dahl'?
Pulses are dry edible seeds.
If a pulse is split, it is called a ‘dahl’.
164
Where do peanuts grow & what is another name for them?
Name five benefits of eating legumes?
Peanuts are an underground legume, hence their other name ‘ground nut’.
*Rich in protein, complex carbohydrates, B vitamins and minerals.
*70 / 20 / 10 ratio of carbohydrate to protein to fat.
*Slows glucose absorption/release (high fibre content).
*Antioxidant flavonoids in coloured skin pigments.
*Low in saturated fats, no cholesterol.
165
Why do some legumes have to be cooked?
Many legumes must be cooked to inactivate toxic ‘lectins’, chemicals involved in plant defence which can cause severe gastro-intestinal problems.
166
Name some legumes that can be eaten raw or sprouted?
Adzuki beans, dried peas, mung beans, urad beans (black lentils), chickpeas (garbanzo beans) are low in lectins, so fine to use raw or sprouted.
167
What are the energetics of legumes?
What are the benefits of eating legumes seasonally?
Legumes are warm, dry, nourishing, good for building strength and energy. Contain blueprint for a new life —so life-promoting. Affinity for kidney / adrenal function.
Ready in autumn and store well, ideal for warming and nourishing meals through the cold, damp months.
168
What nutrients can be found in mung beans?
Vitamin A, B1, B2, B3, B6, folate, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene.
169
What nutrients can be found in broad beans?
Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, carotenes, lutein.
170
What nutrients can be found in red lentils?
What are the benefit from consuming legumes & why?
Vitamin A, B1, B2, B3, B5, B6, folate, C, calcium, copper, iron, magnesium, phosphorus, potassium, zinc.
Digestive (high fibre)
Immune (zinc, selenium),
Blood-building (iron),
Cardiovascular health (high fibre, magnesium, B vitamins),
Nervous system health (B vitamins and magnesium).
171
Name six types of nuts and where do they grow?
What are the benefits of eating nuts and what form are they best consumed?
What are the energetics of nuts and what are the seasonal benefits of eating nuts?
Almonds, cashews, macadamia, Brazil, hazelnuts, walnuts.
On trees with a hard shell instead of a skin
*Good source of protein, healthy fats, vitamins, and minerals.
*Support cardiovascular health —improve cholesterol profile; anti-coagulant (vitamin E); arginine in nuts is used by the body to form nitric oxide (a vasodilator that lowers blood pressure).
*Blood sugar regulation (high in fibre), nervous system health (healthy fats, B vitamins and magnesium).
Raw are the best choice for eating. Soak nuts (and seeds) before eating to reduce enzyme inhibitors, and to make them easier to digest
Warm, deeply nourishing, build digestion, strength, promote life (they are a blueprint for new life).
Produced in late summer / autumn and store well –ideal for warmth and nutrition through the autumn / winter months.
172
What nutrients can be found in almonds?
Vitamin A, B1, 2, 3, 5, 6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, lutein. More calcium than any other nut. High fibre content.
173
What nutrients can be found in macadamia nuts?
What are the benefits from eating almonds & macadamia nuts and why?
Vitamin A, B1, 2, 3, 5, 6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, complete protein (contain all the essential amino acids).
Anti-cancer and cardiovascular health (antioxidants),
Skin health (vitamin E, zinc)
Digestive health (fibre),
Bone health (calcium).
174
What nutrients can be found in Brazil nuts?
What are the benefit from eating Brazil nuts and why?
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc. More selenium in one nut than the RNI (although this is dependent on soil quality).
Cardiovascular health (antioxidant)
Liver (required for glutathione peroxidase)
Reproductive health (antioxidant),
Thyroid support (selenium aids conversion of T4 to T3).
175
What nutrients can be found in walnuts?
What is the benefit from eating walnuts and why?
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, zincs, selenium, beta-carotene, phospholipids, omega-3 (highest in nuts).
Brain health including memory (due to the phospholipids).
176
Name six types of seeds?
Name three benefits of eating seeds
Pumpkin, sesame, chia, flaxseed (linseed), hemp, sunflower.
*Highly nutritious —a rich source of protein, healthy fats and fibre.
*Have a higher omega 6:3 ratio, but healthy omega 6.
*High fibre content slows the release of sugars in the blood (preventing a sugar spike) and is important for transit time.
177
Why are soaked chia and flaxseeds to beneficial?
When soaked chia and flaxseeds are an excellent source of soluble fibre. The polysaccharides form a mucilage which helps to soothe irritated mucosal membranes.
178
What nutrients can be found in pumpkin seeds?
What is the benefit from eating pumpkin seeds and why?
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, lutein.
Anti-parasitic (due to an amino acid in the seeds —cucurbitacin), nervous system (B vitamins), cardiovascular and immune health (antioxidants).
179
What nutrients can be found in chia seeds?
What is the benefit from eating chia seeds and why?
Vitamin A, B1, B2, B3, folate, C, E, copper, iron, magnesium, manganese, phosphorus, potassium, zinc, mucilage, phenolic compounds, omega-3. Complete protein.
Anti-cancer and skin health(antioxidants), digestive support (mucilage nourishes mucous membranes), cardiovascular health (high omega-3).
180
What nutrients can be found in flaxseeds?
What is the benefit from eating flaxseeds and why?
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, potassium, zinc, mucilage, lignans, beta-carotene, lutein.
Soothing inflamed mucous membranes due to the mucilage content (mucilage is derived from polysaccharides which swell in water, and produce a gel-like substance), anti-cancer (antioxidant content), skin (fatty acids, minerals, and vitamins).
Lignans are anti-inflammatory, antioxidant and antitumor activities
181
Why should flax seeds be freshly ground?
Ensure the seeds are freshly ground, as they oxidise quickly.
182
What are lignans?
Phytoestrogens
183
Describe seed cycling, which seeds are used and when?
To regulate oestrogen levels in the first half of the cycle (follicular phase) consume 1 tbsp flaxseeds and 1 tbsp pumpkin seeds daily.
In the second half of the menstrual cycle (luteal phase) consume 1 tbsp sesame and 1 tbsp sunflower seeds to boost progesterone levels.
184
What is another name for flaxseeds?
Linseeds
185
What nutrients can be found in quinoa?
Vitamin A, B1, B2, B3, folate, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, lutein.
186
Although quinoa is a seed what is it also known as?
What are the uses/benefits of quinoa?
Pseudo grain
Anti-cancer (many of the substances identified in quinoa have antiangiogenic properties, and also suppress the proliferation of cancer cells),
Digestive health(high fibre to support transit time, whilst also stabilising blood-glucose levels),
Anti-hypertensive(good levels of magnesium and potassium),
Reducing the symptoms of PMS(aided by the high B vitamin and magnesium content).
187
What does carminative mean?
Carminative herbs can regulate peristalsis, how else do they help the bowels?
Carminative = relieving flatulence
Carminative herbs can regulate peristalsis, relax the smooth muscle and thus reduce digestive cramps, gas and bloating.
188
The volatile oils in culinary herbs are anti-microbial, why is this helpful?
They Inhibiting or slow the growth of bacteria, yeasts and moulds.
189
The volatile oils in culinary herbs promote release of digestive secretions, why is this helpful?
This boosts the assimilation of nutrients. Also stimulates appetite.
190
What are the energetics of culinary herbs?
Energetically, most culinary herbs are warming because warmth promotes strong digestive ‘fire’ (Agni in Ayurveda). This is the reason why traditional cuisines are so richly spiced. Even small quantities improve digestive strength, nutrient uptake and general health.
191
What are undigested foods considered to be in Ayurveda?
Toxins (Ama)
192
When are therapeutic quantities of culinary herbs contraindicated?
*Pregnancy, breastfeeding, and herb-drug interactions.
Most culinary herbs are contraindicated in pregnancy and lactation in higher doses.
*Because aromatic culinary herbs relax the oesophageal sphincter and stimulate gastric juice secretion, larger amounts are contraindicated in acid reflux, gastritis and stomach ulcers
193
How often should culinary herbs be consumed?
How much more fresh herbs should be used as opposed to dried?
What quantity of culinary herbs should be consumed?
For optimum benefits, herbs are best taken 3 times daily; this keeps plant chemicals at constant therapeutic levels in the body.
Fresh leafy herbs may contain 80% water, Double the amount for fresh herbs should be used as compared to dried.
For all herbs that follow, approximate adult daily levels are suggested, but quantities must be adjusted depending on a client’s palate. Lower amounts over the long term are still highly beneficial.
194
What part of aniseed (latin name Pimpinella anisum) is used and how much should be consumed daily?
What are the uses of aniseed?
And what are the energetics?
What are the safety precautions for Ainseed?
Seeds. 1–2 teaspoons daily.
Weak digestion, gas, bloating, IBS, cough, asthma.
Warm, sweet.
Pregnancy, lactation, acid reflux, ulcers.
195
What part of basil ( latin name Ocimum basilicum) used and how much should be consumed daily?
What are the uses of basil? And what are the energetics?
What are the safety precautions for basil?
Leaves, 3-4 teaspoons daily
Weak digestion, gas, bloating, IBS, cough, colds, anxiety, low mood, fatigue. Warm.
Pregnancy, lactation, acid reflux, ulcers.
196
What part of black pepper (latin name: Piper nigrum) are used and how much should be consumed daily?
What are the uses of black pepper? And what are the energetics?
What are the safety precautions for black pepper?
Seeds. ½–1 teaspoon daily.
Weak digestion/assimilation, poor circulation, rhinitis, productive coughs, viruses. Hot, dry.
Pregnancy, lactation, acid reflux, ulcers, increases uptake of conventional drugs, but also other herbs (particularly turmeric)
197
What part of cardamom (Elettaria cardamomum) used and how much should be consumed daily?
Seed pods. ½–1 teaspoon daily
198
What are the uses of cardamom ? And what are the energetics?
What are the safety precautions for cardamom ?
Weak digestion, indigestion, nausea, bloating, IBS, low mood, coughs, gum disease. Warm, dry.
Pregnancy, lactation, acid reflux, ulcers.
199
What part of chilli (Capsicum spp) used and how much should be consumed daily?
What are the uses of chilli ? And what are the energetics?
What are the safety precautions for chilli ?
How would you use chilli in food?
Fruit, seeds. ½–1 teaspoon daily.
Poor circulation, fatigue, debility, ischaemic heart disease. Very hot, dry (depending on variety).
Pregnancy, lactation, acid reflux, ulcers, inflammatory disease, anticoagulant medications.
Add to recipes to ‘fire-up’ metabolism and circulation.
200
What part of cinnamon (Cinnamomum zeylanicum) used and how much should be consumed daily?
What are the uses of cinnamon ? And what are the energetics?
What are the safety precautions for cinnamon?
Inner bark. 1–2 teaspoons daily
Weak digestion, nausea, poor circulation, insulin resistance, H. pylori, candida.
Hot, dry, sweet.
Pregnancy, lactation, reflux, diabetic drugs.
201
What part of cloves (Syzygiumaromaticum) used and how much should be consumed daily?
What are the uses of cloves? And what are the energetics?
What are the safety precautions for cloves?
Flower bud. ¼–½ teaspoon daily.
Indigestion, gas, bloating, worms, parasites, Clove oil contains eugenol, which is a natural anaesthetic (numbs and reduces pain to ease a toothache) and is anti-inflammatory. Hot, dry, spicy.
Pregnancy, lactation, acid reflux, ulcers.
How would you use cloves in food?
202
What part of coriander ( Coriandrum sativum) used and how much should be consumed daily?
What are the uses of coriander? And what are the energetics?
What are the safety precautions for coriander?
Seeds.1–2 teaspoons daily.
Weak digestion, indigestion, gas, bloating, IBS, diarrhoea. Warm, spicy.
Pregnancy, lactation, acid reflux, ulcers.
203
What part of fennel (Foeniculumvulgare) used and how much should be consumed daily?
What are the uses of fennel? And what are the energetics?
What are the safety precautions for fennel? 72
How would you use fennel in food?
Seeds. 1–2 teaspoons daily.
Indigestion, gas, bloating, GIT spasm, IBS, cough, low breast milk production.
Warm, sweet.
Pregnancy, acid reflux.
204
What part of cumin used and how much should be consumed daily?
What are the uses of cumin (Cuminum cyminum) ? And what are the energetics?
What are the safety precautions for cumin?
Seeds. 1–2 teaspoons daily.
Gastritis, constipation, insulin resistance, low milk production (galactagogue). Warm, moist, bitter.
Pregnancy, lactation, acid reflux, ulcers
205
What part of feungreek (Trigonella foenum-graecum) used and how much should be consumed daily?
What are the uses of feungreek? And what are the energetics?
What are the safety precautions for feungreek?
Seeds. 1–2 teaspoons daily.
Gastritis, constipation, insulin resistance, regulate blood sugar, low milk production (galactagogue).
Warm, moist, bitter.
Lactation, diabetic medications.
206
What part of garlic (Allium sativum) used and how much should be consumed daily?
What are the uses of garlic? And what are the energetics?
What are the safety precautions for garlic?
How would you use garlic in food?
Bulb.1–2 fresh cloves daily.
High cholesterol, hypertension, atherosclerosis, fungal and bacterial infections, parasites.
Hot, pungent.
Pregnancy, lactation, anticoagulant and blood pressure drugs, before surgery, acid reflux, ulcers.
Crush or slice and leave for 10 mins before cooking.
207
What part of ginger (Zingiber officinale) used and how much should be consumed daily?
What are the uses of ginger? And what are the energetics?
What are the safety precautions for ginger?
How would you use ginger in food?
Rhizome.1 tsp. dry, 3 tsp. fresh daily.
Weak digestion (pro-kinetic), nausea, poor circulation, inflammation (i.e., arthritis), amenorrhea.
Warm (dry ginger —hot and dry).
Pregnancy, lactation, acid reflux, ulcers.
Infusions, recipes, smoothies to warm circulation and digestion
208
What part of horseradish (Armoracia rusticana) used and how much should be consumed daily?
What are the uses of horseradish? And what are the energetics?
What are the safety precautions for horseradish?
How would you use horseradish in food?
Root. 1–2 teaspoons daily.
Poor circulation, weak digestion, sinus congestion, catarrh, intestinal worms. Hot, spicy.
Pregnancy, lactation, acid reflux, ulcers.
Freshly grated, infused or added to recipes.
209
What part of mustard (Brassica nigra) seed used and how much should be consumed daily?
What are the uses of mustard seed? And what are the energetics?
What are the safety precautions for mustard seed?
How would you use mustard seed in food?
Seeds. ¼–½ teaspoon daily.
Poor circulation, weak digestion, sinus congestion, cough, catarrh.
Hot, dry.
Pregnancy, lactation, acid reflux, ulcers.
Add to winter soups, stews and curries
210
What part of oregano (Oreganumvulgare) used and how much should be consumed daily?
What are the uses of oregano? And what are the energetics?
What are the safety precautions for oregano?
How would you use oregano in food?
Leaves. 2–3 teaspoons daily.
Indigestion, gas, bloating, IBS, parasites, bacterial and fungal GIT infections (use oil). Warm.
Pregnancy, lactation, acid reflux.
Fresh in soups, stews, smoothies, salads and sauces
211
What part of parsley (Petroselinum crispum) used and how much should be consumed daily?
What are the uses of parsley? And what are the energetics?
What are the safety precautions for parsley?
How would you use parsley in food?
Leaves. 4–6 teaspoons daily.
Gas, bloating, IBS, fluid retention, hypertension, arthritis, amenorrhoea.
Neutral / warm
Pregnancy, lactation. Safe as a culinary herb but be cautious using large amounts (e.g., tincture) with blood pressure medications.
Plenty of fresh leaves in salads and smoothies
212
What part of peppermint (Mentha x piperita) used and how much should be consumed daily?
What are the uses of peppermint? And what are the energetics?
What are the safety precautions for peppermint?
Leaves. 4–6 teaspoons daily.
Nausea, vomiting, colic, indigestion, flatulence, IBS, diarrhoea, asthma. Neutral / warm.
Pregnancy, lactation, acid reflux
213
What part of rosemary (Rosmarinus officinalis) used and how much should be consumed daily?
What are the uses of rosemary? And what are the energetics?
What are the safety precautions for rosemary?
How would you use rosemary in food?
Leaves. 2–3 teaspoons daily.
Weak digestion, liver support, poor memory, concentration, circulation, depression. Warm, dry.
Pregnancy, lactation, acid reflux.
Infuse a fresh sprig, or add to warming winter recipes
214
What part of sage (Salvia officinalis) is used and how much should be consumed daily?
What are the uses of sage? And what are the energetics?
What are the safety precautions for sage?
How would you use sage in a drink?
Leaves. 3–4 teaspoons daily.
Tonsillitis / pharyngitis, indigestion, bloating, gastritis, colds, Alzheimer’s, menopausal sweats and hot flushes.
Warm, dry.
Pregnancy, lactation. Do not use sage in large doses or the essential oil in epilepsy.
Infuse sage leaves with boiling water and drink for menopause support
215
What part of thyme (Thymus vulgaris) is used and how much should be consumed daily?
What are the uses of thyme? And what are the energetics?
What are the safety precautions for thyme?
How would you use thyme in a drink?
Leaves, flowers. 2–3 teaspoons daily.
Sore throat, cough, asthma, weak digestion, gas, bloating, fungal and bacterial GIT infections (SIBO, dysbiosis), parasites, viruses. Warm, pungent.
Pregnancy, lactation, acid reflux.
Rub thyme in your palms and then infuse with hot water to make a thyme tea.
216
What part of turmeric (Curcuma longa) is used and how much should be consumed daily?
What are the uses of turmeric?
What are the safety precautions for turmeric?
How would you use turmeric in food or drinks?
Rhizome. ½–1teaspoon daily.
And what are the energetics? Liver support, high cholesterol, inflammation (e.g., arthritis), low immunity, cancer prevention, Alzheimer’s.
Bitter, warm.
Pregnancy, lactation, anti-coagulant medications.
Infuse 1 tsp. or add to ‘brain-boosting’ smoothies, soups and stews.
217
What is the key aim of food combining?
What can improper food combining cause?
Improved digestion
Improper food combining is one of the primary factors responsible for bloating, flatulence, heartburn, acid reflux and diarrhoea.
218
Improper food combining can _____ digestion leading to a _____ absorption of nutrients
impair, lower
219
Regarding food combining. It is not only what we eat but how well we ____ and _________ food that adds to health, strength and fitness.
digest and assimilate
220
Dr Hay determined that proteins and starches required different conditions for digestion if consumed together digestion time was ______ and nutrient absorption ______
slowed and nutrient absorption impaired
221
In terms of digestion, what contributes to health, strength and fitness?
How well we digest and assimilate food
222
What three categories does the Hay diet propose?
and what sort of environment do they require and where?
proteins (acidic - the stomach)
Starches (alkaline - the small intestine)
Neutral foods
223
Which is longer to digest, proteins or starches? And what is the effect of consuming them separately?
And give an example?
Proteins.
If eaten separately, digestion is more efficient and less burden on the digestive system can be expected.
Applies to concentrated proteins (meat, fish, cheese and eggs) and concentrated starches (bread, potatoes, rice, pasta, other grains). Separate protein from starch meals by 3–4 hrs.
224
According to the rules of the Hay diet when can neutral foods be eaten? And give an example of a neutral food?
Neutral foods can be eaten either with protein or with starches
most vegetables, fats and oils
225
Why is fruit more rapidly digested than other foods?
What problems can fruit cause when breakdown is slowed by the presence of other foods?
What is the exception when combining fruits and vegetables according to the Hay diet?
Fruit is more rapidly digested than other foods because of the higher water content and simple sugars (sweet fruit —bananas, figs, dates and grapes take longer to digest than other fruit).
Problems such as bloating, and flatulence can occur when breakdown of fruit is slowed by the presence of other food.
The exception is juicing, where low starch vegetables (celery, leafy greens and cucumber) can be combined with fruit, except sweet fruit.
226
Which fruits should not be combined according to the Hay diet?
Which fruit should always be eaten separately from any other fruit according to the Hay diet?
Do not combine acidic fruit (citrus, kiwi fruit, tomatoes, pineapple) with sweet fruit (bananas, figs, grapes, dates).
Always eat melons (e.g., watermelon, cantaloupe) on their own (do not mix with other fruit) as they are fully digested within 30 minutes.
227
Create an idea for a basic meal using food combining rules. Select from either the protein OR starch list. Add neutral foods to either.
Protein: All meat, fish, eggs, cheese, dried beans, peas, lentils. Raw milk (drink away from meals).
Neutral: Vegetables except those on starch list. Salad, vegetables, and herbs. Nuts and seeds (not peanut). Fats and oils —includes avocado although technically a fruit.
Starch: All grains, bread, pasta. Potato, sweet potato, pumpkin, artichoke. Honey (small amounts). *Sweet fruit —bananas, sweet grapes (sultana) figs, dates, all dried fruit.
Fruit: Melons —watermelon, cantaloupe, honeydew.
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Explain to your client what the following organic ingredients below are a good source of for a healthy breakfast?
Oats: rich source of fibre and beta-glucans, so supports the microbiome and aids bowel transit
Coconut milk: rich in electrolytes and medium-chain triglycerides.
Maca powder: an energising adaptogenic root which also enhances taste by providing a caramel flavour
Cinnamon: to regulate blood-sugar levels.
Wild berries: a rich source of antioxidants.
Brazil nuts : a rich source of selenium
Chia seeds: a plant-based source of omega-3
229
Your client saw an online recipe of how to make a pumpkin spice granola using the list of recipe ingredients. During the consultation, they ask you to explain the benefit of this recipe.
"*2tbsp.soft coconut oil
*1 tbsp. maple syrup
*135g organic oats
*190g roughly chopped pecans
*1heaped tsp. ground cinnamon
*1heaped tsp. of ground ginger
*65g roughly chopped walnuts
*75g pumpkin seeds
*Pinch of Himalayan or sea salt.
1.Preheat oven: 160°C conventional or 140°C fan.
2.Line a shallow oven tray with baking paper.
3.Add oats, nuts, seeds, spices to a large mixing bowl and mix well.
4.Add coconut oil to a pan and warm.
5.Pour warmed oil onto dry ingredients and stir well.
6.Spread mix out evenly onto the lined oven tray.
7.Bake for 30–35 mins to golden, turning frequently to break it up.
8.Allow to cool before serving with ice-cold pecan or almond milk.
Coconut oil- Caprylic Acid, good source of Medium chain triglycerides, anti-microbial. stable at high heat, good anti oxidant source
Maple syrup- A healthier form of sugar- lower GI index, polyphenols, healthy minerals better alternative to artificial sugars and enhances the anti-biotic effect
Organic oats- High in fibre and minerals, beta-glucan (lower the risk for heart disease-type of fibre)
Chopped pecans- Good source of fibre and minerals- Contain more than 19 minerals and vitamins and high anti-oxidant of any nuts
Ground cinnamon- Anti-oxidant, anti-inflammatory and balance blood sugar and blood pressure
Ground ginger- Lower inflammation -inhibition of prostaglandins, warming, antiviral (fresh)
Chopped walnuts- Alpha lipoic acid- converts to omega 3, (high- vegan), lower blood sugar levels, brain health,
Pumpkin seeds- Zinc Iron, Magnesium.
Himalayan or sea salt.- High in minerals and better than table salt
230
Below you have come with a list of 5 healthy lunch ideas. Explain to your clients the benefits of eating the following:
1)Roasted garlic and cauliflower soup
2)Large salad with fresh vegetables, chickpeas, avocado, pumpkin seeds.
3)Hummus and vegetable wrap.
4)Baked sweet potato with spicy lentil and spinach stuffing.
5)Seaweed, vegetable, avocado and brown rice salad.
Cauliflower: High in Choline, good source of antioxidants, high in fibre and nutrients, vitamin K, IC3 - indole 3 carbionol- for health oestrogen metabolism
Garlic- Antimicrobial, antifungal and anti-bacterial (note: better added at the end of cooking)
High Antioxidants (large salad and vegetables)
Chickpeas - Good source of protein, soluble Fibre good for the digestive system, high Choline, folate, Iron
Avocado- Good source of Fat, Monounsaturated and polyunsaturated far, High In Mg, K, E
Pumpkin seed Zinc Iron, Magnesium.
Sweet potato- Vitamin A- Beta-carotene
Brown Rice- High in Fibre and minerals, Thiamine
Spinach- Folate, Mg, Fe, K
Seaweed: Rich Iodine and good mineral profile
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The following recipe for roasted garlic cauliflower soup. Explain to your client the health benefits of this soup?
1.Roast 2 garlic bulbs until centres are soft.
2.Add to a saucepan: 1 large white onion chopped, 2 chopped carrots, 4 cups cauliflower, the roasted garlic flesh, ½ tsp fresh or dried thyme, ½ tsp fresh / dried rosemary, 1½ cups of vegetable stock, salt, pepper.
3.Bring to the boil and simmer for 20 minutes.
4.When veg. soft, blend till smooth and creamy.
5.Serve with toasted wholemeal bread.
232
The list below of 3 healthy dinner ideas
Butternut squash and lentil curry
Black bean burgers served on a large salad with avocado
Courgette or lentil pasta with a mushroom bolognaise sauce
Explain to your client the benefit of eating the above food?
233
Below is a wild salmon dinner idea:
"Wild salmon with broccoli and asparagus. Great all year, but also the perfect al fresco dinner in the summer.
*Either steam or bake (at about 150°C) the salmon with lemon, salt, pepper and a little fresh dill.
*Steam the broccoli and asparagus, and season with olive oil, lemon, salt, and pepper.
If you were to suggest a wild salmon dinner to someone how would you describe the benefits? explaining why you would encourage steaming the food rather than baking where possible.
What will be the best way to use olive oil in this recipe to maximise its benefit?
*Salmon is rich in omega-3 fatty acids, protein, B vitamins, potassium, selenium and astaxanthin (an antioxidant).
*This antioxidant-rich, nutrient-abundant dish is particularly supportive for cardiovascular health and aids liver detoxification.
Asparagus also is full of fibre which helps the release of short-chain fatty acids and also cleanse the colon avoiding any constipation
The olive oil will be a nice addition of healthy fats and omega 3 and after the asparagus has been steamed then add the olive oil.
The steaming process will keep more vitamins and minerals compared to baking.
