Diet: You are what you absorb.
We are all different and so it is each of us that is responsible for our state of health, and that includes our diet and what we eat. What is eaten is as important if not more important than the exercise we do.
Whether the food you eat is animal or plant origin. All healthy traditional diets are composed of fresh or frozen foods – not unprocessed foods.
When eating well you nourish the body and this, in turn, will allow the body to heal itself.
If as part of your diet you are taking vitamins and minerals, bear in mind they do not heal the body; as with any ‘healthy’ food, they enable the body to heal itself.
You cannot heal selectively, so if you heal then everything heals.
Your body is amazing and can do incredible things if you give it what it needs. It has its own healing mechanism. Make it your job to activate and reactivate it
Meat: Is a ‘complete’ food. Complete proteins are found in meat, fish, eggs and dairy products, and our bodies can use animal protein with the minimum of waste – unlike cereal grain -these cannot be called complete foods as they all have significant deficiencies in the essential amino acids and vitamins.
Organ meats are highly nutritious, things like beef and lambs liver have three times as much vitamin C as apples or pears even after cooking.
Eat meat in moderation, organic meat is grass fed which is much better for you but unfortunately this beef is more unsustainable than factory farming.
Our farming methods have animals living in close quarters and with that have to be fed stimulants and antibiotics to prevent infection.
When buying your meat be aware of where it comes from and take note that the number one leading cause of environment destruction is animal agriculture and meat consumption due to overgrazing, habitat loss, livestock production on land, which also has an impact on our oceans – which are already near collapse as they are not given the opportunity to recover due to overfishing.
With that, introduce more plant-based foods such as nuts, seeds and beans and the sprouts of these foods to help you cut down on your animal protein and by doing this you’ll be making a difference to your health and the environment.
What is Cholesterol? A lot of people believe it to be a fat, chemically it is an alcohol and it is not water soluble.
Low-Density Lipoprotein LDL – carries it from the liver to the parts of the body that need it and, High-Density Lipoprotein HDL – carries used cholesterol from cells being replaced back to the liver for a reboot. LDL and HDL are both carriers of cholesterol and both play an important role in our bodies.
There is no such thing as good or bad cholesterol. The richest sources of cholesterol are the brain, meat, fish roe, eggs, liver, hard cheese and butter.
It is manufactured in the body primarily in the liver.
Cholesterol is an essential ingredient for many body processes.
For example, it is the building block for replacing body cells and these are replaced many times over in a person’s life.
Cholesterol maintains hormone production and is essential for the proper functioning of the immune system.
It is so important practically every cell in the body can make it and they do that because we can only absorb a certain amount from the foods that we eat and then the body makes up the difference.
Fats: It is assumed the eating fat makes you fat!! Fats have the highest calories of any food and are a great energy source, and a lack of dietary fat probably causes a range of normalities like dry skin, eczema, kidney damage, weight gain through water retention to name a few. We also need fats if we are to use the fat soluble vitamins which are essential for the conversion of carotene from plant-based foods to vitamins A.
If vitamin D and fat are not present in the intestine, then calcium is not absorbed.
Essential fatty acids are needed for proper brain function and eating fat with your meals slows down the rate at which food is absorbed, hence giving you the feeling of being full more quickly, and going longer between meals.
Carbohydrates: alcohol, plant foods, fruits, vegetables, cereals, sugar, pasta, bread, grains, legumes, whatever their source, they all are converted into a simple sugar, either glucose or fructose.
If we eat more than is needed for these foods then the liver will convert the excess glucose into fatty acids and then triglycerides that can be stored as body fat.
Fruit is natural and wholesome but due to how it is sourced now we can have it every day which means for some their consumption of fructose is high and fructose has been shown to cause insulin resistance which causes uric acid levels to rise rapidly.
This then plays around with the nitric oxide levels which are a mediator of insulin activity.
Regular consumption of alcoholic beverages could become a health issue and is definitely a nutritional problem as alcohol is a simple sugar that is rapidly absorbed and utilised and affects the digestion as well as the liver and pancreatic functions.
The incidence of hypoglycaemia and diabetes is higher with overconsumption. Alcohol contains empty calories, 7 calories per gram and almost double the calories in regular carbohydrates and proteins – around 4 grams each.
All dietary carbohydrates eventually reach the blood as glucose and the best way to reduce the need for increased insulin is to cut down on them.
Eating sugar and starches lowers your immunity to infectious diseases, Artificial Sweeteners may seem like an attractive alternative to sugar but it has been said that they can hamper weight loss and have an impact on your mood/behaviour, disrupt amino acid metabolism, destroy nerve cells, the list goes on.
Eggs: are one of the healthiest, cheapest and easiest foods to prepare.
They have anti inflammatory properties and are one of the best protein sources available.
The egg white contains, protein, all the essential amino acids, and the yolk holds the fat, cholesterol, vitamin A, B, D and E. To help reduce the unhealthy mass chicken industry source organic chicken and eggs.
Milk: Milk could be more of a food than a beverage as before the process it goes through it is high in fat, protein, vitamin and minerals.
Pasteurization involves the heating of raw milk to make it ‘safe’ this process destroys the beneficial bacteria – to increase shelf life -as well as also destroying the important enzymes that aids milks digestion.
In this process essential vitamins and proteins are also destroyed. After pasteurisation milk is separated from the cream – Skimmed milk – then cream is added back to the skimmed milk in measured amounts to produce semi and full fat milk.
Unfortunately during this blending process the fat globules in the cream are broken up and dispersed to give milk a more uniformed texture. This process is called homogenisation. After this has happened it is heated yet again!
Yoghurt: It is the end product of a fermentation process of whole milk acted upon by bacteria and yeasts. it’s a form of soured milk that becomes reduced in fat, it’s minerals more concentrated and there is an increase of vitamin B in it’s process.
Yoghurt is something to consider after antibiotic therapy which can kill off friendly bacteria in your intestine.
Butter: is made from whole milk through a churning process, it is milk fat and some salt. It is the best source of vitamin A, D, E and K. Vitamin A is more easily absorbed and utilised from butter than from any other source.
Margarine: is not a dairy product. It is not a ‘fresh’ food. To make margarine, oils from seeds are passed through petroleum based solvents and are then bleached, hydrogenated, neutralized, deodorized plus a host of other processes including heat treatment with a solution of caustic soda.
There is evidence that states that polyunsaturated fats are toxic and that saturated fats that resist auto-oxidation are healthier.
In nature all fats and oils are a ‘mixture’ of Saturated, mono unsaturated and polyunsaturated. The vegetable oils used for cooking oils and margarines are manly polyunsaturated and are not healthy alternatives.
Cheese: If your calcium levels are low then hard cheese could be the way forward. Hard cheeses are one of the best sources of calcium – If you have a low calcium count it may be the result of a diet which is high in cereal fibre!
Cereal Grain: are the most commonly consumed foods. They cannot be called complete foods as they all have significant deficiencies in the essential amino acids and vitamins.
For example they do not contain any vitamin A or C. Corn contains some beta carotene but like all cereal grains it is rich in lectins, these are chemicals that decrease intestinal absorption of many key nutrients.
B vitamins are high in cereals but again what our bodies can actually absorb from them is very low.
When it comes to eating your grains make sure that you prepare them in a way that supports you – try Sour dough baking, seeds, grains and nuts all need to be either soaked, sprouted, or fermented.
This will increase the mineral availability by neutralising the physic acid enzyme inhibitors in them. Seeds are naturally indigestible and to make them so you must either cook with them or grind them up!
Raw vegetables: The bioavailability of nutrients in some raw vegetables is much lower than in cooked ones.
The walls of plant cells are made of cellulose which is a dietary fibre which is indigestible and there is not an enzyme in our digestive system that will break it down.
So with that, any nutrients inside those cells cannot be digested and will pass straight through you.
In a vegan diet no animal products are consumed at all and their diets consist mostly of incomplete proteins so it is important that they combine their vegetable sources to ensure that the body receives the correct amino acid mixture. It can be difficult with a vegan diet to obtain a balanced intake of all the nutrients the body needs for growth, that does not mean it cannot be done with the likes of cereals, nuts, seeds, legumes, fruits and vegetables.
If you’re vegan it may be worth your while getting checked out every now and then to check if you are deficient in any vitamins and minerals. Common ones are Vitamin B12, D, Zinc, Iron, and Calcium.
A well planned vegetarian and vegan diet is totally adequate – taking that into account; in both Vegetarian and Vegan diets soy is prized highly as it has a high protein content and is low in carbohydrates.
Modern soy products contain anti-nutrients like phytic acid that can reduce the absorption of vitamins and minerals. Soy beans have the highest phytate levels of any grain or legume
This toxin found in soy can reduce thyroid activity which may effect your metabolism.
With this in mind it is important to consume soybeans and their produce once they have been fermented, this neutralises the many toxins found in them – so if the beans are not fermented they cannot be classed as a health food.
If you are consuming a lot of tofu and bean curd there is a risk that you will be deficient in minerals so combine your vegetable sources to ensure that the body receives the correct amino acid mixture.
There is also an essential nutrient that is not found in most plant food but only in food of animal origin, that vitamin is B12 – you can get a small amount of this vitamin from fermented soya bean products -you could also consider taking a vitamin supplement.
Zinc: you can get from soaked beans, grains such as whole wheat, rye and oats. The nuts Cashews, Brazil and Pecans have the highest content of zinc of all nuts.
Pumpkin and ginger root, mustard, chilli powder, wheat germ, black pepper. Fruits and vegetables will have small amounts.
Iron: Soaked whole grains, wheat, millet and brown rice. Lima, kidney, soya beans and nuts such as almonds. Spinach and Kale, broccoli and asparagus. Spiralina is a good source it also has all the essential amino acids. Tomatoes and other fruits like strawberries also contain iron albeit in small amounts.
Calcium: Many green vegetables are good sources of calcium; broccoli, cauliflower and peas and beans in higher amounts, Soaked nuts and seeds and…
Vitamin D: Our bodies make Vitamin D through the action of sunlight on cholesterol in our skin.
UVB is the only band of light capable of producing Vitamin D so it is our primary source of Vitamin D – take note that suntan lotions inhibit Vitamin D into the skin! Now knowing this, make sun and lotion both work for you.