ࡱ> ` Cbjbjss .b:(((((((<   8X<<<l;x(:::::::$<hL?;(!!!;((&;-&-&-&!x((:-&!:-&-&8((9 pt !# G9:<<;0l;[9@-$@(9@(9-&\l;;%dl;!!!!<<< <<< <<<((((((  Nutrition and Superfoods It seems as if there is a new food scare every month these days and a new piece of research showing that this food or that food is great for our health. The amount of information and dis-information is overwhelming and it is tempting to just give up. Dont, because good nutrition can protect you from so many degenerative diseases and make you feel so much more alive. This report looks at many aspects of good nutrition and introduces some superfoods that have specific actions in the body other than just nourishment. The Good, The Bad and the Ugly of the Nutrition World You can polish your halo when you eat foods from The Good list below: Fresh fruit and vegetables Wholegrain cereals Oily fish Water Pulses, eggs, live yoghurt Lean meat (small quantities) 5-a-day is the government guidelines for fresh fruit and vegetables but I would recommend more like 9 portions. Make sure you vary the fruit and vegetables you are eating. Eating with the seasons naturally varies what you are eating and then you can choose locally produced food which is likely to be fresher. Consider joining an organic vegetable box delivery scheme. There are links to two of these on the elemental nutrition website. Wholegrain cereals are low GI, offering slow release carbohydrates to leave you feeling fuller for longer. They add fibre to the diet, are a vegan source of protein and provide valuable B vitamins and minerals. Oily fish includes salmon, mackerel, herring, sardines, halibut and fresh tuna. Fresh tuna should only be eaten occasionally as the larger fish like tuna, swordfish and marlin carry higher levels of the contaminate mercury. You should drink 1.5 2 litres of filtered or mineral water daily. This avoids constipation, improves concentration, aids detoxification and hydrates the skin, keeping it younger looking. Eggs are a complete, easily digested protein. But just because they are good, it doesnt mean you should have them every day. Keep a variety of different animal and vegetable protein sources in your diet. Pulses include peas, all types of beans and lentils. They are a vegetarian source of protein and are a little forgotten about these days. They are an excellent low GI food with good levels of minerals. Dairy products in general are best avoided as much as possible. The one exception is live natural yoghurt as it is a naturally fermented food and a rich source of calcium. Lean meat in small quantities can be a rich source of protein and iron. The Bad These are foods that we should be aiming to minimise in our diet but can afford to consume within certain limits: Saturated fats Sugar Tea and coffee Alcohol Salt Excess dairy products and red meat A high intake of saturated fats is associated with increased risk of cardio vascular heart disease. 5g of saturated fat per 100g of food is high. 1g of saturated fat per 100g of food is low. Moderate foods lie between these two values i.e. 2-4g of saturated fats per 100g of food. A high intake of sugar puts you at risk of diabetes and obesity. Consumption of sugary foods leads to a rollercoaster of blood sugar levels which bring on mood swings and adrenal stress. 10g of sugar per 100g of food is high. 2g of sugar per 100g of food is low. Moderate foods are between these two values. Watch the labels of foods the following are all forms of sugar: sucrose, glucose (syrup), fructose, hydrolysed starch, invert sugar, golden syrup. Tea and coffee and other caffeinated drinks dehydrate you, impair the absorption of nutrients and stress the body. Switch to herbal and green teas and aim for no more than one regular size tea or coffee daily. Alcohol dehydrates you and it contains ethanol that is a toxin to the body. In excess, it damages the liver and brain, impairs the absorption of nutrients and raises cholesterol levels. The government guidelines are that women should have no more than 2-3 units a day and no more than 14 units a week. Men should have no more than 3-4 units a day and no more than 21 units a week. Be realistic about the number of units you are drinking a small glass of red wine is between 1- 1 units depending on the alcohol percentage of the wine. You should also have at least 2 days a week when you dont drink any alcohol at all. Too much salt dehydrates you and puts you at risk of high blood pressure. The government guidelines for adults is to consume no more than 6g salt per day. My guideline would be to aim for no more than 3g per day and accept that sometimes it will be more. A high salt food would be one that contained 0.5g of sodium per 100g of product. More than 2 ounces of red meat twice a week raises the risk of bowel cancer. Meat can also be high in saturated fat. Excess dairy products make the blood too acid causing calcium to leech out of the bones, increasing the risk of osteoporosis. This also applies to excess meat, especially processed meats because these are all acid-forming in the blood. Cheese is the most acid-forming food while fruit and vegetables are alkaline-forming in the blood. The Ugly These are food ingredients that you should aim to avoid completely. They are dangerous or have unpleasant side effects at any level. Trans fats Artificial colourings and flavourings Nitrates and nitrites Contaminates Trans fats raise bad cholesterol and are believed to be linked to the onset of diabetes and cancer. These are formed when polyunsaturated oils (sunflower, vegetable, rapeseed) are hydrogenated or heated. They are found in biscuits, cakes, fast food, pastry, some margarines and crisps. US Government guidelines state that the only safe intake of trans fats is zero. There are currently no UK government guidelines for the safe intake of trans fats. Artificial colourings and flavourings can affect mood, cause headaches or rashes and hyperactivity in children. Nitrates and nitrites are found in salami, bacon, ham and other preserved or processed meats. These are known carcinogens so continued regular consumption raises your risk of developing cancer. They are also known to cause allergies. The big issue with contaminants is the mercury, PCBs and dioxins found in fish. But other products can be contaminated e.g. in 2005 batches of chilli powder were contaminated with banned colourings Sudan I and Para Red. Avoid eating the big fish that eat smaller fish e.g. tuna, swordfish, shark and marlin. The mercury is present at much higher levels in these fish. Superfood Lunch So what should we be eating? In general, foods that are as natural and unprocessed as possible. The following is one example of a superfood lunch with the reasons why each item has been chosen: Homemade avocado houmous Oatcakes Sauerkraut Sprouted lentil salad with peppers, red onions, pumpkinseed oil and lemon juice Live natural yoghurt with fresh berries and chopped almonds Pomegranate juice Avocado houmous contains raw crushed garlic that lowers cholesterol and blood pressure, is anti-microbial and anti-viral. It contains avocados that supply vitamin E and essential fatty acids and lemon juice to supply vitamin C. Finally it contains chickpeas that are a great low GI food, supplying fibre and calcium. Oatcakes are low GI, offering fibre and slow release carbohydrate. Oats in any form help to lower bad cholesterol. Sauerkraut is a naturally fermented food and as such it provides enzymes that aid digestion, beneficial bacteria and anti-cancer agents. Sprouted green lentils provide enzymes that aid digestion, iron, magnesium and B vitamins and are an excellent low GI food. Red onions provide quercetin that is a natural anti-inflammatory and anti-histamine. Peppers provide carotenoids (antioxidants) and vitamin C. Pumpkinseed oil provides omega 3 and omega 6 oils. Live natural yoghurt is a naturally fermented food so provides beneficial bacteria, enzymes to aid digestion and anti-cancer agents. It is also a rich source of calcium and provides vitamin D. This is topped with fresh berries, that contain vitamin C and proanthocyanidins which are powerful antioxidants and chopped almonds that provide omega 6 oils, vitamin E, magnesium, calcium and fibre Pomegranates contain vitamin C and powerful antioxidants that are good for the heart and prostate health. This is a very healthy lunch but we should all include a variety of different foods in our diet and consider the special needs of our lifestyles and ages. Looking Young and Healthy Free radicals from pollution and cigarette smoke damage the collagen in the skin; eat selenium rich foods to protect it: Brazil nuts, multigrain bread, sunflower seeds and muesli. Eat foods rich in silicic acid to keep skin plump and nails and hair strong: oats, beetroot, wholegrain wheat, alfalfa sprouts. Eat foods rich in ferulic acid, lycopene, lutein, vitamins C and E to protect against the aging effects of the sun: wholemeal pittas, berries, avocados, tomatoes, spinach, sweet potatoes and almonds. Eat foods rich in copper to help maintain hair colour and reduce the formation of age spots: crabmeat, clams, mussels, canned sardines, lobster and wheatgerm . Plant oestrogens repair collagen and elastin which are essential for slowing down the thinning of the skin and formation of wrinkles. Rich sources of plant oestrogens are: soya products, lentils, beansprouts, linseeds. Good skin needs ample supplies of omega 3 oils, for this eat oily fish, hemp seeds, walnuts and omega 3 enriched eggs. Weight Loss An under-active thyroid can cause weight gain and make it hard to lose weight. Check your thyroid function using the Barnes Temperature Test. Instructions for the test can be found in the Free Factsheet section of  HYPERLINK "http://www.elementalnutrition.co.uk" www.elementalnutrition.co.uk Keep your blood sugars even to avoid sugar cravings. Eat a low GI diet and avoid caffeine and alcohol. Eat 3 small meals and 2 healthy snacks daily. Avoid refined and processed foods. Most are high in fat, salt and sugar. Drink nettle tea. It supports the metabolism, so you will burn more calories even when resting, and it is a mild diuretic to relieve water retention. DONT avoid the good fats in avocados, pumpkin seeds, sunflower seeds, fish, nuts and vegetables. These speed up your metabolism helping you to lose weight and keep it off. Drink 1.5 2 litres of water daily: it is a natural appetite suppressant and encourages detoxification. Regular exercise not only burns calories but also raises the metabolic rate so you burn more calories even when resting. Avoid eating late at night as calories not burned off with exercise will be laid down as fat. Spicing Up Your Love Life For men 40+, keep your prostate healthy with pomegranate juice, green tea and a saw palmetto supplement. If you are taking any medication, check with your doctor first for drug/herb interactions before taking saw palmetto. Men need plenty of zinc for an active love life sperm contains high quantities of zinc and deficiency can lead to impotence. Rich sources of zinc are oysters, meats, nuts, eggs and wholegrains. Make sure you are not too tired by the end of the day by balancing your blood sugars. Banish caffeine and sugar and eat regular small meals combining low GI carbohydrates and protein. Omega 3 essential fats are important for a healthy sex drive in both men and women; eat salmon, mackerel, sardines or herring 3 times a week. Minimise fried food, processed food and saturated fat from meat and dairy, as these impair the absorption of omega 3 essential fats. Low testosterone levels can lead to low sex drive in both men and women. B vitamins are needed for testosterone production. Rich sources are oats, millet, seaweed, fresh green vegetables and sunflower seeds. Sport and Nutrition Stock up on low GI carbohydrates before endurance training, but eat nothing for at least an hour before exercising. Regular, intensive exercise can leave you prone to anaemia so eat red meat or another good source of iron twice a week (e.g. egg yolk, canned sardines, green lentils, dark green leafy vegetables like watercress, dried apricots). When eating non-meat sources of iron, pair with a source of vitamin C to increase absorption. A small portion of red meat cooked in a sauce or casserole makes digestion and absorption easier. Dried apricots are a good source of fruit sugar to replenish energy levels during or after exercise. Get the non-sulphured type. If you are exercising for 90 minutes or longer you will need to refuel your muscles during exercise with carbohydrates like banana, dried apricots or diluted fruit juice. Strenuous exercise lowers the white blood cell count and these are responsible for fighting infections. Add Echinacea tincture to your water bottle after exercise to help boost their numbers. Strenuous exercise creates free radicals in the body, so you should stock up on antioxidant-rich fruits such as blueberries, pomegranates, raspberries, blackberries and strawberries. Eat sufficient protein to repair fatigued muscles. At each meal and snack you should have complex carbohydrates and protein in a ratio of 2:1 by weight. How to Avoid PMS Take the herb Milk thistle, 4 days before and during menstruation. This helps normalise oestrogen levels and protects the liver. If you are taking any medication, check with your doctor first for drug/herb interactions. Avoid magnesium deficiency as this is strongly implicated in PMS. Eat soaked almonds, fresh green vegetables, pulses, seeds or 1-2 squares of dark chocolate. Avoid zinc deficiency as this is important in normalising hormone levels. Eat oysters, meats, nuts, eggs, and wholegrains. Increase you intake of B vitamins especially B6 as magnesium deficiency and B6 deficiency go hand-in-hand. Eat wholewheat products, oats, bananas, nuts and fresh green vegetables. Balance your hormones with a balanced supply of omega-3 and omega-6 oils and a good intake of vitamin E. Eat a mixture of oily fish, sunflower and pumpkin seeds, nuts and avocados. Avoid dairy products for at least 10 days before your period. These are very rich in calcium so can upset the bodys balance between magnesium and calcium. If they are not organic, they are also likely to contain traces of hormone disruptors. Take a herbal supplement especially blended to balance female hormones, e.g. Femerone or Femerone 40+ from Specialist Herbal Supplies at  HYPERLINK "http://www.shs100.com" www.shs100.com If you are taking any medication, check with your doctor first for drug/herb interactions. Overall, remember to keep your diet as natural, fresh and unprocessed as possible, and remember that variety is the spice of life, in food as in all things. Sue Simmons, D.N.Med., MBANT, BSc (Hons).      12 Grosvenor Gardens, Tel: 020 8546 8768 Kingston upon Thames, Mobile: 07952 961881 Surrey, KT2 5BE. 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