Foundations of Nutrition Flashcards
(108 cards)
1
Q
Definitions
A
Food: Any nutritious substance that people or animals eat or drink or that plants absorb in order to maintain life and growth.
Whole Foods: Foods that have not been processed or refined, and are free from additives or other artificial substances.
The Purpose of Food: Feed and nourish cells, maintain bodily functions.
Food is composed of: A variety of vitamins, minerals, trace minerals, proteins, carbohydrates, fibre, fats, phytochemicals, prebiotics, probiotics, enzymes and water.
2
Q
Naturopathic Nutritionist
A
A Naturopathic Nutritionist recognises that every person is an individual and requires a personalised nutritional approach to health.
Naturopathic Nutrition focuses on:
• Use of whole & organic food as medicine.
• The importance of detoxification and cleansing.
• Looking at the constitution of a patient.
• Finding the cause of disease and not just treating a symptom.
3
Q
Junk Food
A
Junk foods are chemically altered food substances that provide no nutrients and are, therefore, not able to maintain health and growth. They are:
- Highly processed and generally contain GM ingredients, artificial colourings, sweeteners, pesticides and other chemical additives.
- High in calories, sugar, salt, refined carbohydrates and trans fats.
- Low in fibre and nutrients.
- Designed to make one overeat because of the unique combination of chemicals they contain which increase desire to eat. Often much cheaper which is what mainly justifies their consumption.
4
Q
Junk Food - damages
A
- Hinders the electrical flow between cells.
- Doesn’t nourish cells or tissues.
- Robs the body of essential nutrients.
- Destroys cells and impairs body functions.
- Reduces life expectancy and performance (athletic, cognitive, sexual).
- Absorbs energy from the body. Accelerates ageing.
- Addictive – leads to overeating, malnutrition, disease, early death.
5
Q
Junk Food - diseases
A
- Atopic conditions – asthma, eczema.
- Hormonal disturbances – type 2 diabetes, PCOS, PMS, infertility, menopause.
- Skeletal disorders – osteoarthritis, rheumatoid arthritis, osteoporosis.
- Cardiovascular disease – atherosclerosis (creating endothelial damage) → strokes, angina, etc.
- Neurological diseases – migraines, Parkinson’s, Alzheimer’s.
- Contribution to cancer pathogenesis (carcinogenicity)
6
Q
Natural Food Sources
A
- Animals: meat, poultry, game, fish, seafood and animal by-products (eggs and dairy).
- Plants: vegetables, fruit, culinary herbs and spices, grains, seeds (sprouts), nuts, legumes.
• Avoid processed and packaged food, ready meals, junk foods, sweets, juices and fizzy drinks.
7
Q
Animals
A
It is best to consume grass-fed, organic meat and poultry over grain-fed factory farmed meats.
- Grain-fed meat has a high omega-6 (inflammatory) to omega-3 (anti-inflammatory) ratio - 20:1. It is high in the inflammatory fatty acid, arachidonic acid.
- Grass-fed and wild meat has a ratio of omega-6 to 3 of 2:1. It is 10 times less inflammatory.
- Grass-fed has higher Conjugated Linoleic Acid (CLA), which regulates heart health, body weight, and blood sugar levels.
- Use organic: higher vitamin, mineral and amino acid profile (incl.
beta-carotene and vitamin E). Higher animal welfare standards. Non-organic = may contain chemicals & xenoestrogens
8
Q
Red Meat: Pork, Beef & Lamb
A
Benefits:
• Complete protein (contains all 9 essential
amino acids), polyunsaturated fats, iron,
zinc, B vitamins, phosphorus, selenium.
Negatives:
- High cholesterol and saturated fats, no fibre.
- High animal protein intake requires more energy to be digested, therefore, placing more burden on the digestive system, whilst the high formation of protein metabolites stresses the kidneys.
- Pro-inflammatory – heart disease, diabetes, cancer, arthritis, asthma, osteoporosis, obesity, Alzheimer’s, impotence.
• Acid-forming (due to high sulphur content → sulphuric acid).
If inflammatory condition, poultry is preferred.
9
Q
Poultry
A
Chicken, Turkey, Goose, Duck, Pheasant, Partridge, Pigeon, Poussin, Ostrich, Emu.
Benefits:
• Complete protein, Vitamin B1, 2, 3, 5, 6, 12, E, zinc, iron, magnesium. Less saturated fat (but also less B12 than red meat).
Negatives:
- Food poisoning risk (esp. Campylobacter and Salmonella) – always cook thoroughly.
- Often intensively farmed, poor welfare standards.
- Always opt for organic, pasture reared, heritage breeds or, best of all, wild poultry products.
10
Q
Eggs
A
Only select eggs that are organic and free range.
• A complete protein (more than half the protein is found in white), rich sources of selenium, vitamin A, D, B6, B12, zinc, iron and copper. They are also good for:
– Brain health (with essential nutrients including choline)
– 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).
• Eggs are high in arachidonic acid and so can be pro-inflammatory. Limit number of eggs per week - not every day.
11
Q
Fish
A
Cod, Tuna, Seabass, Mackerel, Sardine Trout, Salmon, Herring. Benefits:
- Complete protein, omega-3, Vitamin D, B2, calcium phosphorus, iron, zinc, iodine, magnesium, potassium. Cod
- Oily fish (‘SMASH’) – 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.
Negatives:
- 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.
12
Q
Cod / morina (треска) Tune / tuna (тунец) Seabass / levrek (сибас) Mackerel / orkinos (скумбрия) Trout / alabalık (форель) Salmon / somon (лосось)
A
Eat 4 times per week and rotate all the time. Try new fishes.
13
Q
Farmed fish
A
Farmed fish are raised in overcrowded cages and tanks in contaminated water. They:
– Contain dyes and toxic chemicals (PCBs, dioxins, faecal waste, mercury, pesticides, antibiotics, fungicides).
– Lower omega-3 content.
– Are vaccinated and de-sexed.
– Have more diseases and deformities.
Wild
Farmed
– Fish farming is cruel and harmful for environments & ecosystems
14
Q
Crustaceans & Shellfish
A
- Crustaceans — Crabs, Lobsters, Shrimps, Prawns
- Shellfish — Mussels, Clams, Oysters, Scallops.
Benefits:
• Complete protein, omega-3, vitamin B12, zinc (esp. oysters), iron, magnesium.
Negatives:
- Crustaceans are high in cholesterol.
- Food poisoning is common.
- Prawns are intensively farmed in Asia.
- Waste feeders that accumulate toxins (incl. mercury).
- Avoid unless from guaranteed clean water sources
15
Q
Energetics of Animal Foods
A
16
Q
Plant-based Foods
A
Includes vegetables, fruit, culinary herbs, grains, legumes, nuts, seeds.
- Organic farming methods yield a higher amount of phytonutrients v. non-organic.
- Beans, legumes, green peas, quinoa, nuts and seeds have higher amounts of essential amino acids. If you combine a variety of plant-based proteins, you can achieve all 9; e.g. combining beans with grains.
- Always opt for organic over conventionally farmed produce
Benefits of plant-based foods:
- Rich and varied source of minerals, vitamins, proteins, carbohydrates, fats, phytonutrients and antioxidants.
- Support a healthy gut microbiome (with prebiotic and probiotic foods) by encouraging diverse bacterial species. The bacterial digestion of plant fibre produces SCFAs, which support the intestinal barrier.
- A well balanced plant-based diet can have a positive impact on cognitive functions and neurological health.
- Reduced risk of heart disease, cancer and obesity.
- Ethical and environmentally friendly, if organic.
17
Q
Beta-carotene
A
An orange pigment abundant in plants and fruit that is, and functions as, an antioxidant and a precursor to vitamin A formation in the body
18
Q
Flavonoids
A
A diverse group of phytonutrients (plant chemicals) found in almost all fruit and vegetables. They are also responsible for the vivid colours
19
Q
Lutein
A
Lutein is a type of carotenoid antioxidant that is particularly supporting for eye (retinal) and skin health. It is abundant in green leafy vegetables.
20
Q
Quercetin
A
A plant pigment (flavonoid) found mostly in red coloured fruit and vegetables. It has anti-inflammatory and anti-histamine properties
21
Q
Indole-3-carbinol (I3C)
A
Indole-3-carbinol is found in cruciferous vegetables (e.g. broccoli, cauliflower, etc.) and helps support healthy oestrogen metabolism
22
Q
Glucosinolates
A
Sulphur-containing compounds found in cruciferous vegetables
23
Q
Lycopene
A
A pigment which gives some vegetables and fruit their red colour. It is an antioxidant abundant in tomatoes; also has anti-cancer properties
24
Q
Anthocyanins
A
A type of flavonoid with antioxidant properties which gives red, purple, and blue plants their rich colouring (e.g. blueberry, cherry, red grapes)
25
Mucilage
A thick polysaccharide substance extracted from a plant
26
Root Vegetables
Celeriac, Beetroot, Carrot, Parsnip, Sweet potato, Potato, Yam. Benefits:
* Plant ‘store-rooms’ with high levels of antioxidants, vitamins A, B, C and iron. The skin often contains the most nutrients.
* Sources of energy, most have similar carbohydrate levels to grains.
* Medium sweet potato has enough vitamin A to meet RNI.
* Turnip greens have 190mg/100g of calcium,
v. ½ cheddar cheese slice (100mg).
• Beetroot can improve blood circulation and exercise performance by increasing levels of nitric oxide (vasodilator)
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Root Vegetables - energetics
* 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.
* Orange root vegetables are particularly strengthening for digestion (they are good for Spleen qi energy in TCM).
* Beetroot with their deep red juice build the blood as its rich in non-heam iron, vitamin C and folate.
* 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
28
Potatoes
Vitamin B2, B3, B5, B6, folate, C, iron, magnesium, potassium, beta-carotene, lutein, quercetin.
Uses: digestive health (high fibre content supports bowel movements and microflora), cardiovascular health (vasodilation → anti-hypertensive).
When digestion is weak it needs to be well cooked.
29
Sweet potatoes
Vitamin A, B1, B2, B3, B5, B6, C, calcium, iron, magnesium, potassium, beta-carotene (higher content that normal potatoes). Uses: blood sugar regulation (high fibre content), vision, skin integrity and immunity (vitamin A), brain health (antioxidants enhance cognitive function).
30
Carrots
Vitamin A, B1, B2, B3, B5, B6, folate, E, C, K, calcium, iron, magnesium, potassium, beta-carotene, lutein.
Uses: vision, male and female reproductive health,
immune cell regulation and skin and mucous barriers (vitamin A), cardiovascular health (antioxidants)
31
Parsnips (пастернак)
Vitamin B2, B3, B5, B6, folate C, E, iron, magnesium, manganese, potassium, beta-carotene, lutein.
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Uses: bone and cartilage health (manganese is needed as a co-factor),
digestive health (high fibre content), eye (retinal) health, nourish the heart (magnesium, potassium)
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Beetroot
Vitamin A, B1, B2, B3, B5, B6, folate, glass Drink of a beetroot C, E, K, iron, magnesium, manganese, potassium, juice a day beta-carotene, lutein, betalain pigments (antioxidants).
Uses: 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 (drink 200 ml juice per day),
cognition, dementia prevention and blood pressure reduction
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Celeriac (корень сельдерея)
Vitamin B6, C, K, calcium, iron, manganese, magnesium, phosphorus, potassium, lutein.
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Uses: bone health (due to vitamin K content, which increases calcium deposition in bone),
digestive health (high fibre),
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34
Cruciferous Vegetables
- Roots Swede, Turnip, Horseradish.
- Stems Kohlrabi (German turnip), Radish.
- Leaves Cabbage, Kale, Brussels sprouts.
- Flowers Cauliflower, Broccoli, Romanesco.
- Seeds Mustard seed, Rapeseed (canola pressed oil).
Benefits:
• Rich in vitamins (Bs, C, E, K), calcium, iron, potassium, fibre, flavonoids, Indole-3-carbinol (I3C), sulphur compounds called glucosinolates which are:
– Anti-inflammatory (due to antioxidants).
– Support liver detoxification (and hormone deactivation; e.g. oestrogen metabolism using l3C).
– Cancer prevention (DNA protection and repair).
– Anti-viral / bacterial, anti-catarrhal (thin respiratory mucus).
Women with hormones problems should eat 5 times per week. For 2nd part of circle - 2 times per day.
35
Cauliflower
Vitamin B1, B2, B3, B6, folate, C, K, copper, iron, manganese, beta-carotene, lutein, glucosinolates.
Uses: cancer prevention and recover (DNA protective, hormone deactivation, e.g. oestrogen, can induce apoptosis and inhibit angiogenesis),
respiratory health (consider the ‘lung shape’), liver detoxification support.
Eat 3-5 times per week as purple, green and broccoli sprouts.
36
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.
Uses: Liver function / detoxification (I3C – which is between 10 and 50 times more abundant in broccoli sprouts than normal broccoli),
immunity (zinc, selenium), cancer prevention
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Cabbage
Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, magnesium, manganese, phosphorus, zinc, glucosinolates, alpha & beta-carotene, lutein. Red cabbage – anthocyanins.
Uses: upporting gut integrity (glutamine content), 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), s cancer prevention (antioxidants).
Cabbage juice: 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.
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Cabbage Juice
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.
Start fro 100 ml and increase to 1 L.
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Cruciferous Vegetables- Glucosinolates
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.
* Around 90% of glucosinolates are lost when boiling, but steaming creates insignificant losses. So brassicas are best eaten raw or lightly steamed to retain these compounds
Glucosinolates and other brassica chemicals are ‘goitrogens’, and may interfere with the production of thyroid hormones by disrupting use of iodine.
* Those diagnosed with hypothyroidism (an underactive thyroid), may have been told to reduce cruciferous vegetable intake.
* However, brassicas don’t seem to increase the risk of hypothyroidism in humans unless they are already deficient in iodine.
* Cooking reduces goitrogens, but also other nutritional benefits.
* Fermentation does not reduce the levels of goitrogens
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Dark Leafy Greens
Kale, Spinach, Bok Choy, Winter greens, Chard. Benefits:
* Highest percentage of minerals per calorie.
* High in chlorophyll (which is magnesiumabundant) – alkalising, blood building, anti-cancer, gut healing, cleansing.
* High in carotenoids (antioxidants), calcium and magnesium.
* Most are cruciferous (except spinach) so contain ‘glucosinolates’.
Energetics: cool, hydrating and clear heat downwards out of the body. Help build yin and blood. Bitter greens stimulating digestion and liver detoxification.
Use also in smoothies.
41
Kale
Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, manganese, zinc, protein (nearly 3gms in 1 cup), glucosinolates, flavonoids (e.g. quercetin).
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Uses: anaemia (good iron content), cardiovascular health (nourishes the heart, regulates LDLs, high antioxidant content),
bone health (calcium content), eye and skin health (vitamin A and zinc).
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Spinach
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, zinc, magnesium, manganese, beta-carotene, lutein.
Uses: 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
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Salad Greens
Lettuce, Rocket, Watercress, Chicory, Endive, Cress, Dandelion. Benefits:
* Vitamin C, K, carotenoids, folate, minerals, fibre.
* Chlorophyll — alkalising, blood building, anti-cancer, gut healing, cleansing.
Energetics: cool, hydrating, detoxifying. The bitter taste stimulates digestive juice secretion (eat at the start of a meal to aid digestion).
Seasonal eating: Leafy greens grow in spring and summer - ideal for balancing heat, detoxifying and reducing inflammation
Dandelion leaves are diuretic – use for fluid retention and hypertension. 3 fresh leaves per person in a salad
44
Lettuce
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, phosphorus, potassium, zinc, beta-carotene, lutein.
Uses: eye and skin health (vitamin A), bone health (vitamin K)
45
Watercress
A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, glucosinolates, alpha & beta-carotene, lutein.
Uses: supports digestion (bitter), cancer-prevention (antioxidants), bone health (calcium, vitamin K), immunity (vitamin C, antioxidant)
46
Chicory
Vitamin A, B1, B2, B3, B6, folate, C, E, K, calcium, iron, magnesium, manganese, phosphorus, potassium, carotenes, polyphenols, inulin (a prebiotic).
Uses: supporting the microbiome (inulin), anti-inflammatory (polyphenols), digestive health and blood glucose regulation (fibre).
47
Vegetable Fruit
Tomato, Cucumber, Squash, Bell Pepper, Pumpkin, Aubergine, Courgette, Marrow.
Benefits:
* High nutrient content (see next slide).
* Yellow, orange, red and purple pigments are antioxidant & anti-inflammatory.
Energetics:
* Cool; high water content cucumber & tomato are hydrating; orange flesh (squash, pumpkin) is warm & nourishing.
* Seasonal eating: Most vegetable fruits grow in the summer, ideal for balancing seasonal heat and dryness
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Tomato
B1, B3, B6, folate, C, E, K, chromium, iron, magnesium, manganese, phosphorus, potassium, alpha and beta carotene, lutein, lycopene (potent antioxidant).
Uses: 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).
Tip: When tomatoes are cooked or puréed the body is able to absorb higher amounts of lycopene (as it is tightly bound to cell walls)
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Pepper
Vitamin C, B1, B2, B3, 6, folate, E, K, iron, magnesium, manganese, phosphorus, potassium, alpha & beta-carotene, lutein, quercetin.
Uses: 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 anti-histamine (quercetin)
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Okra
B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, zinc, alpha & beta-carotene, lutein, mucilage.
Uses: digestive health (high fibre content), bone health (calcium), cardiovascular health (high antioxidant content)
51
Aubergine
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, magnesium, manganese, potassium, zinc, anthocyanins – nasunin (an antioxidant that protects against DNA damage).
Uses: cancer prevention (high antioxidant content) and possible anti-hypertensive effects (magnesium, potassium)
52
Squash (тыква)
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, potassium, phosphorus, zinc, alpha & beta-carotene, lutein.
Uses: 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)
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Legume
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).
Benefits:
* High in protein, fibre, vitamins, minerals, chlorophyll.
* Combine the protein benefits of legumes with the nutrient benefits of green vegetables.
Energetics:
* Cool, hydrating, detoxifying.
* Seasonal eating: summer produce perfect for balancing summer heat, dryness, inflammation
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Peas, Mangetout, Green Beans
Peas: Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, manganese, magnesium, zinc, carotenes, lutein. Protein: 1 cup = 8 g.
Mangetout: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, manganese, zinc, carotenes, lutein. Green Beans: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, zinc, carotenes, lutein.
Uses: cardiovascular (regulate blood sugar and antioxidant), musculoskeletal health (good source of protein), digestive health (fibre content), immuneboosting (vitamin C, zinc and carotenoid content).
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Allium Vegetables
Onion, Shallot, Leek, Spring onion, Garlic. Benefits:
* 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).
Energetics: warm, although garlic is hot, so avoid if excess heat. Wild garlic grows in woodlands in the spring. The leaves and flowers have a sweet, garlic taste. The flowers can be a salad garnish
Problems with digestion of garlic shows on problems with liver
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Onion
Vitamin B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron manganese, magnesium, phosphorus, potassium, zinc (white onion), betacarotene, lutein, quercetin (red onion).
Uses: anti-cancer (rich in flavonoids / antioxidants), cardiovascular health (fibrinolytic properties and antioxidants), respiratory infections (high vitamin)
57
Leek (лук-порей)
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, phosphorus, zinc, beta-carotene, lutein, inulin.
Uses: 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)
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Celery
Celery is a plant stem that is a therapeutic powerhouse when eaten raw in salads, or drunk in a juice or green smoothies.
Providing vitamins B6, folate, C, K, potassium, magnesium and iron. Celery is used by nutritionists to:
* 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
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Energetics of Vegetables
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Fruit
Apples, Bananas, Cherries, Citrus, Pears, Peaches, Pineapple, Plums, Berries.
* 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.
Energetics:
* Generally cool, sour taste supports digestion; high water content is hydrating; citrus slightly bitter so support liver function.
* Seasonal eating: summer fruit balance heat and dryness well.
Basic - 8 portions of vegetables and 2 portions of fruits per day
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Apples
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, iron, calcium, magnesium, phosphorus, potassium, beta-carotene, quercetin, epicatechin.
Uses: 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)
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Blueberries
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, iron, magnesium, manganese, zinc, beta-carotene, lutein, anthocyanins.
Uses: anti-cancer and anti-ageing (antioxidants), blood sugar regulation and cardiovascular health (fibre), eye health (antioxidants)
63
Citrus
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron, magnesium, potassium, alpha & beta-carotene, quercetin, rutin.
Uses: liver detoxification support (Calcium D Glutarate / Glucaric Acid promote Phase 2), anti-cancer (antioxidants), eye health (vitamin A), skin health (antioxidants and vitamin A), immune health (antioxidants),cardiovascular health (antioxidants, magnesium and potassium)
First thing in the morning - water with lemon (detox of liver)
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Strawberries
Vitamin B2, B3, B5, B6, folate, C, K, iron, magnesium, manganese, potassium, beta-carotene, lutein, anthocyanins.
Uses: immune-boosting, anti-cancer, anti-ageing, cardiovascular health; all due to high antioxidant content
65
Bananas
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, magnesium, manganese, phosphorus, potassium, alpha & beta-carotene, flavonoids (e.g. quercetin).
Uses: anti-ageing (antioxidants), cardiovascular health (potassium and magnesium), peptic ulcers (phospholipid content)
But high in sugar
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Grapes
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, magnesium, manganese, potassium, alpha & beta-carotene, flavonoids (e.g. quercetin).
Uses: anti-cancer, immune-boosting and cardiovascular health (antioxidants), digestive function (fibre)
But high in sugar
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Energetics of Fruit
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The Dirty Dozen & Clean Fifteen
* The Dirty Dozen: due to the high levels of pesticides and other chemicals in these foods, selecting organic here is imperative.
* The Clean Fifteen: these are slightly less problematic – but remember that Organic is always superior.
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Legumes
Lentils, Beans, Broad beans, Soya beans, Peanuts.
Benefits:
• 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.
Many legumes must be cooked to inactivate toxic ‘lectins’, chemicals involved in plant defence which can cause severe gastro-intestinal problems.
• Adzuki beans, dried peas, mung beans, urad
beans (black lentils), chickpeas (garbanzo beans) are low in lectins, so fine to use raw or sprouted.
* Energetics: legumes are warm, dry, nourishing, good for building strength & energy. Contain blueprint for a new life – so life-promoting. Affinity for kidney / adrenal function.
* Seasonal eating: Ready in autumn and store well – ideal for warming and nourishing meals through the cold, damp months
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Mung beans, Broad beans, Red lentils
Mung beans: Vitamin A, B1, B2, B3, B6, folate, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene.
Broad beans: Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, carotenes, lutein.
Red lentils: Vitamin A, B1, B2, B3, B5, B6, folate, C, calcium, copper, iron, magnesium, phosphorus, potassium, zinc.
Uses: digestive (high fibre), immune (zinc, selenium), blood building (iron), cardiovascular health (high fibre, magnesium, B vitamins), nervous system health (B vitamins and magnesium)
Cook with fennel seeds to decrease lectins.
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Nuts
Almonds, Cashews, Macadamia, Brazil, Hazelnuts, Walnuts.
Benefits:
• 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).
Energetics: warm, deeply nourishing, build digestion, strength, promote life (they are a blueprint for new life)
• Raw are the best choice for health. Soak nuts
(and seeds) before eating to reduce enzyme inhibitors, and to make them easier to digest.
* Great for snacks, deserts, dips, salads, nut loaves and a replacement for meat in casseroles.
* Seasonal eating: produced in late summer / autumn and store well – ideal for warmth and nutrition through the autumn / winter months
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Almonds, Macadamia nuts
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.
Macadamia nuts: 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).
Uses: anti cancer and cardiovascular health (antioxidants), skin health (vitamin E, zinc), digestive health (fibre), bone health (calcium)
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Brazil nuts
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).
Uses: Cardiovascular health (antioxidant), liver (required for glutathione peroxidase), reproductive health (antioxidant), thyroid support (selenium aids conversion of T4 to T3)
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Walnuts
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, zinc selenium, beta-carotene, phospholipids, omega-3 (highest in nuts).
Uses: Brain health including memory (due to the phospholipids)
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Seeds
Pumpkin, Sesame, Chia, Flaxseed (linseed), Hemp, Sunflower. Benefits:
* 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.
* When soaked Chia and Flaxseeds are an excellent source of soluble fibre. The polysaccharides form a mucilage which helps to soothe irritated mucosal membranes
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Pumpkin
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, lutein.
Uses: anti-parasitic (due to an amino acid in the seeds - cucurbitacin), nervous system (B vitamins), cardiovascular and immune health (antioxidants).
Eat 25g of pumpkin seeds a day as part of anti-parasite cleanse
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Chia
Vitamin A, B1, B2, B3, folate, C, E, copper, cleanse iron, magnesium, manganese, phosphorus, potassium, zinc, mucilage, phenolic compounds, omega-3.
Uses: anti-cancer and skin health (antioxidants), digestive support (mucilage nourishes mucous membranes), cardiovascular health (high omega-3)
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Flaxseed
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, potassium, zinc, mucilage, lignans, beta-carotene, lutein.
Uses: 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)
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
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Quinoa
Quinoa: Vitamin A, B1, B2, B3, folate, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, lutein.
Uses: 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)
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Culinary Herbs
Culinary herbs give flavour, aroma and colour to foods, but they are all traditional herbal medicines.
• They contain ‘volatile oils’ which are:
- Anti-microbial: inhibiting or slowing the growth of bacteria, yeasts and moulds.
- Promoting the release of digestive secretions, which in turn boosts the assimilation of nutrients. Also stimulates appetite.
- Carminative herbs can regulate peristalsis, relax the smooth muscle and thus reduce digestive cramps, gas and bloating.
• Culinary herbs need to be central to menu design, as well as taken as infusions (herbal teas), based on the client’s health issues
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Culinary Herbs - safety
Moderate quantities of culinary herbs are completely safe and can be enjoyed by people of all ages.
* However safety issues apply with higher therapeutic amounts.
* Key concerns are pregnancy, breastfeeding, and herb-drug interactions. In fact, most culinary herbs are contraindicated in pregnancy and lactation in higher doses. Always check safety using text books or reputable internet databases.
* Because aromatic culinary herbs relax the oesophageal sphincter and stimulate gastric juice secretion, larger amounts are contraindicated in acid reflux, gastritis and stomach ulcers
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Culinary Herbs 2
Add fresh or dried herbs to juices, smoothies, salads, soups, curries and stews. Be creative!
* 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, so use double the amount for fresh herbs 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
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Aniseed (Pimpinella anisum)
Part used: seeds. 1 - 2 teaspoons daily. Infuse 1 tsp or add to soups and smoothies
Uses: weak digestion, gas, bloating, IBS, cough, asthma.
Warm, sweet.
Safety: pregnancy, lactation, acid reflux, ulcers
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Basil (Ocimum basilicum)
Part used: leaves. 3 - 4 teaspoons daily. Fresh in salads, smoothies and sprinkled on meals.
Uses: weak digestion, gas, bloating, IBS, cough, colds, anxiety, low mood, fatigue.
Warm.
Safety: pregnancy, lactation, acid reflux, ulcers
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Black pepper (Piper nigrum)
Part used: seeds. ½ - 1 teaspoon daily.Grind onto meals, especially during winter months
Uses: weak digestion / assimilation, poor circulation, rhinitis, productive coughs, viruses.
Hot, dry.
Safety: pregnancy, lactation, acid reflux, ulcers, increases uptake of conventional drugs, but also other herbs (particularly turmeric).
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Cardamom (Elettaria cardamomum)
Part used: seed pods. ½ - 1 teaspoon daily. Add to curries or chew a pod to increase appetite
Uses: weak digestion, indigestion, nausea, bloating, IBS, low mood, coughs, gum disease.
Warm, dry.
Safety: pregnancy, lactation, acid reflux, ulcers
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Chilli (Capsicum spp.)
Part used: fruit, seeds. ½ - 1 teaspoon daily. Add to recipes to ‘fire-up’ metabolism and circulation
Uses: poor circulation, fatigue, debility, ischaemic heart disease.
Very hot, dry (depending on variety).
Safety: pregnancy, lactation, acid reflux, ulcers,
inflammatory disease, anti-coagulant medications.
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Cinnamon (Cinnamomum zeylanicum)
Part used: inner bark. 1 - 2 teaspoons daily. Infuse or add ½ tsp powder to porridge; deeply warming
Uses: weak digestion, nausea, poor circulation, insulin resistance, H. pylori, candida.
Hot, dry, sweet.
Safety: pregnancy, lactation, reflux, diabetic drugs
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Cloves (Syzygium aromaticum)
Part used: flower bud. ¼ - ½ teaspoon daily. Use in winter recipes to warm the system
Uses: 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.
Safety: pregnancy, lactation, acid reflux, ulcers
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Coriander (Coriandrum sativum)
Part used: leaves. 4 - 6 teaspoons leaves daily. 1 tsp seeds daily for gas / bloating
Uses: gas, bloating, IBS, fungal infections, chelation of heavy metals, anti-parasitic.
Cool, moist (fresh).
Safety: pregnancy, lactation.
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Cumin (Cuminum cyminum)
Part used: seeds. 1 - 2 teaspoons daily. Add to soups & curries. Best Ayurvedic spice to increase digestive ‘fire
Uses: weak digestion, indigestion, gas, bloating, IBS, diarrhoea.
Warm, spicy.
Safety: pregnancy, lactation, acid reflux, ulcers.
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Fennel (Foeniculum vulgare)
Part used: seeds. 1 - 2 teaspoons daily. 1 tsp. infused or chew seeds after meals
Uses: indigestion, gas, bloating, GIT spasm, IBS, cough, low breast milk production.
Warm, sweet.
Safety: pregnancy, acid reflux.
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Fenugreek (Trigonella foenum-graecum)
Part used: seeds. 1 - 2 teaspoons daily. Add to curry recipes to regulate blood sugar
Uses: gastritis, constipation, insulin resistance, low milk production (galactagogue).
Warm, moist, bitter.
Safety: lactation, diabetic medications.
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Garlic (Allium sativum)
Part used: bulb. 1 - 2 fresh cloves daily. Crush or slice and leave for 10 minutes before cooking
Uses: high cholesterol, hypertension, atherosclerosis, fungal & bacterial infections, parasites.
Hot, pungent.
Safety: pregnancy, lactation, anticoagulant & blood pressure drugs, before surgery, acid reflux, ulcers.
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Ginger (Zingiber officinale)
Part used: rhizome. 1 tsp. dry, 3 tsp. fresh daily. Infusions, recipes, smoothies to warm circulation and digestion
Uses: weak digestion (pro-kinetic), nausea, poor circulation, inflammation (i.e. arthritis), amenorrhea.
Warm (dry Ginger - Hot & dry).
Safety: pregnancy, lactation, acid reflux, ulcers.
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Horseradish (Armoracia rusticana)
Part used: root. 1 - 2 teaspoons daily. Freshly grated, infused or added to recipes
Uses: poor circulation, weak digestion, sinus congestion, catarrh, intestinal worms.
Hot, spicy.
Safety: pregnancy, lactation, acid reflux, ulcers
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Mustard seed (Brassica nigra)
Part used: seeds. ¼ - ½ teaspoon daily. Add to winter soups, stews and curries
Uses: poor circulation, weak digestion, sinus congestion, cough, catarrh.
Hot, dry.
Safety: pregnancy, lactation, acid reflux, ulcers
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Oregano (Oreganum vulgare)
Part used: leaves. 2 - 3 teaspoons daily. Fresh in soups, stews, smoothies, salads & sauces
Uses: indigestion, gas, bloating, IBS, parasites, bacterial and fungal GIT infections (use oil).
Warm.
Safety: pregnancy, lactation, acid reflux.
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Parsley (Petroselinum crispum)
Part used: leaves. 4 - 6 teaspoons daily.Plenty of fresh leaves in salads & smoothies
Uses: gas, bloating, IBS, fluid retention, hypertension, arthritis, amenorrhoea.
Neutral / warm.
Safety: pregnancy, lactation. Safe as a culinary herb but be cautious using large amounts (e.g. tincture) with blood pressure medications.
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Peppermint (Mentha x piperita)
Part used: leaves. 4 - 6 teaspoons daily. 2 tsp. infused or fresh in cooling summer salads and smoothies
Uses: nausea, vomiting, colic, indigestion, flatulence, IBS, diarrhoea, asthma.
Neutral / warm.
Safety: pregnancy, lactation, acid reflux.
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Rosemary (Rosmarinus officinalis)
Part used: leaves. 2 - 3 teaspoons daily. Infuse a fresh sprig, or add to warming winter recipes
Uses: weak digestion, liver support, poor memory, concentration, circulation, depression.
Warm, dry.
Safety: pregnancy, lactation, acid reflux.
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Sage (Salvia officinalis)
Part used: leaves 3 - 4 teaspoons daily. Infuse sage leaves with boiling water and drink for menopause support
Uses: tonsillitis / pharyngitis, indigestion, bloating, gastritis, colds, Alzheimer’s, menopausal sweats and hot flushes.
Warm, dry.
Safety: pregnancy, lactation. Do not use sage in large doses or the essential oil in epilepsy
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Thyme (Thymus vulgaris)
Part used: leaves, flowers. 2 - 3 teaspoons daily. Rub thyme in your palms and then infuse with hot water to make a thyme tea
Uses: sore throat, cough, asthma, weak digestion, gas, bloating, fungal & bacterial GIT infections (SIBO, dysbiosis), parasites, viruses.
Warm, pungent.
Safety: pregnancy, lactation, acid reflux.
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Turmeric (Curcuma longa)
Part used: rhizome. ½ - 1 teaspoon daily. Infuse 1 tsp or add to ‘brain-boosting’ smoothies, soups & stews
Uses: liver support, high cholesterol, inflammation (e.g. arthritis), low immunity, cancer prevention, Alzheimer’s.
Bitter, warm.
Safety: pregnancy, lactation, anti-coagulant medications
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The Hay Diet
The Hay diet proposes 3 food categories proteins, starches and neutral foods.
* Proteins require an acidic environment to be digested (the stomach).
* Starches require an alkaline environment (the small intestine).
* Proteins take longer to digest than starches. If eaten separately, digestion is more efficient and less burden on the digestive system can be expected.
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The Hay Diet: Combining Rules
1. Proteins must be eaten separately from starches.
Applies to concentrated proteins (meat, fish, cheese & eggs) and concentrated starches (bread, potatoes, rice, pasta, other grains). Separate protein from starch meals by 3-4 hrs.
2. Neutral foods can be eaten either with protein. or with starches (most vegetables, fats & oils).
3. Sweet fruit can be eaten with starch meals.
(bananas, figs, dates, grapes).
4. Acid fruit can be eaten with protein meals.
(oranges, lemons, limes, pineapple, kiwi fruit).
* 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.
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Food Combining Rules: Fruit
Eat fruit away from other foods including vegetables.
* The exception is juicing, where low starch vegetables (celery, leafy greens & cucumber) can be combined with fruit, except sweet fruit.
* 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.
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Food Combining Rules
