Laugh With Health Extract by Exisle Publishing

First published 1981 Reprinted subsequently 22 times This edition published 2011 Exisle Publishing Limited ‘Moonrising’, Narone Creek Road, Wollombi, NSW 2325, Australia P.O. Box 60–490, Titirangi, Auckland 0642, New Zealand www.exislepublishing.com Copyright © 1981 Manfred Urs Koch, Renaissance Publishing, Australia Copyright © 2011 in text: Manfred Urs Koch Manfred Urs Koch asserts the moral right to be identified as the author of this work. All rights reserved. Except for short extracts for the purpose of review, no part of this

book may be reproduced, stored in a retrieval system or transmitted in any form or by any means, whether electronic, mechanical, photocopying, recording or otherwise, without prior written permission from the publisher. A CIP catalogue record for this book is available from the National Library of Australia.

10 9 8 7 6 5 4 3 2 1

Disclaimer While this book is intended as a general information resource and all care has been taken in compiling the contents, this

ISBN 978 1 921497 94 0 Designed by Tracey Gibbs Illustrations by Manfred Urs Koch Photographs courtesy of Shutterstock Typeset in Garamond and Knockout Printed in Singapore by KHL Printing Co Pte Ltd

book does not take account of individual circumstances and is not in any way a substitute for medical advice. Always consult a qualified practitioner. Neither the author nor the publisher and their distributors can be held responsible for any loss, claim or action that may arise from reliance on the information contained in this book.

This book uses paper sourced under ISO 14001 guidelines from well-managed forests and other controlled sources.

PREFACE Manfred Urs Koch first published this book, entitled Laugh with Health in Australia in 1981. Initially, four years of intense research into nutrition was required to understand the subject and to develop the basic outline of the book. During the winter months, Manfred travelled north to the warmer parts of Australia and spent many days at a time in remote areas, with his fully restored Holden car as a mobile office. The first edition was hand-folded by volunteers from Metung, a yachting village in Victoria. Local people came to the ‘wood cottage’ for two weeks and finally the 234,000 folded sheets were taken to Melbourne for binding and cover placement. From the first edition of 1000 books, 500 were given away to friends, shops and the numerous helpers. One year later, bookshops asked for more copies and the 2nd printing took place. In 1983 the book was published in the USA and also in the UK. In 1993 the book format changed and was totally revised. The book has been self-published for fourteen printings by the author and six printings by other publishers in Australia. Manfred has also self-published two other books, one entitled The Health Index, in 1983, and the other book entitled Natural to Juice, in 2000. 22

The total revision of this version of the book commenced in 2000 and included the colour photos and new charts, plus a complete rewrite of the entire contents. The colour edition was released in 2002 and sales have continued to increase. This book is a bestseller throughout health shops in Australia and it is used as a reference book for school students and also for naturopaths. It is also endorsed by the medical profession and naturopaths. In Australia, 76,000 copies have been sold through word of mouth. A total of 140,000 copies of this book have been sold worldwide. The book has progressed from the original idea of a small handbook into the complete guide to health, diet, nutrition and natural foods.

TABLE OF CONTENTS CHAPTER 1: NUTRITION

CHAPTER 2: CARBOHYDRATES

CHAPTER 3: PROTEIN

CHAPTER 4: LIPIDS

Nutrition Introduction Healthy Eating Pyramid

A B

4–9 10–15

Grains C 16–30 Legumes D 31–42 Fruits E 43–60 Vegetables F 61–77 Herbs G 78–84 Protein Introduction Nuts Seeds & Sprouts Cheese, Milk & Yoghurt Eggs & Poultry Fish & Seafood Meat

H I J K L M N

85–96 97–104 105–112 114–120 121–122 123–125 126–130

Lipids Introduction O 131–138 Oils P 139–146

CHAPTER 5: Minerals INTRODUCTION Q 147–155 Mineral food charts R 156–160 MINERALS CHAPTER 6: VITAMINS

CHAPTER 7: SUMMARY

Vitamins Vitamin food charts

S T

161–174 175–176

Body Systems U 177–185 Sub Systems V 186–191 Ailments W 192–198 Custom-MADE diets X 199–210 QUESTION & ANSWER Y 211–215 REVISION Nutrition & DIET Summary Z 216–221 222–224 Index

CHAPTER

NUTRITION INTRODUCTION

NUTRITION INTRODUCTION What is Health?

Health is defined as soundness of body and mind. What main factors promote good health?

1. Regular physical activity. 2. Nutritious foods. 3. Regular intake of water. 4. A variety of foods from the 5 main food groups. 5. A regular and balanced diet. How do I obtain a balanced diet?

Enjoy a variety of foods from the 5 main food groups. What are the 5 Main Food Groups?

1. 2. 3. 4. 5.

Grains group Vegetable group Fruit group Milk, Yoghurt and Cheese group Meat, Poultry, Fish, Dry Beans, Eggs and Nuts group

What is Nutrition?

Nutrition is the supply of the essential nutrients from foods. What foods supply the essential nutrients?

A variety of foods from the 5 main food groups will supply all the essential nutrients. What are the essential nutrient groups?

1. 2. 3. 4. 5. 6.

Carbohydrates Proteins Fats and Oils Minerals Vitamins Water

How do I obtain a nutritious diet?

1. Eat plenty of vegetables, legumes and fruits. 2. Eat plenty of cereals including breads, rice, pasta and noodles, preferably wholegrain. 3. Include lean meats, fish, poultry and/or alternatives. 4. Include milk, yoghurt, cheeses and/or alternatives. 5. Drink plenty of water. What other factors are important?

1. Limit saturated fat intake and moderate total fat intake. 2. Choose foods low in salt. 3. Consume only moderate amounts of sugars and foods containing added sugar. 4. Prevent weight gain: be physically active and eat according to your energy needs. 5. Prepare and store food safely.

NUTRITION INTRODUCTION

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

NUTRITION INTRODUCTION

What foods are in the Main Food Groups?

Group 1 – GRAINS

Wholegrains: Barley: barley bread, barley soup. Corn: cornmeal, sweet corn, wholegrain corn bread. Millet: whole millet bread, millet cookies. Oats: rolled oats, oat bread, oatmeal cookies, muesli. Rice: brown rice, wild rice. Rye: rye bread, pumpernickel. Wheat: wholewheat flour, wholegrain bread, bulgur, wholewheat pasta, wholegrain bread and bakery products, wholegrain cereals.

Refined grains: Corn tortillas, corn flakes, white rice, rice crackers, white bread, bread rolls, pizza bases, pasta, noodles, biscuits, crackers, pretzels, pita bread, couscous, breakfast cereals.

Group 2 – VEGETABLES

Artichoke, asparagus, beetroot, bok choy, broccoli, Brussels sprouts, cabbage, carrots, capsicum, cauliflower, celery, cucumber, eggplant, leek, mushrooms, lettuce, onions, parsnips, peppers, potato, pumpkin, radish, spinach, sweet potato, taro, turnips, zucchini.

Apple, apricot, avocado, banana, blueberries, cantaloupe, cherries, currants, dates, figs, grapefruit, grapes, guava, kiwifruit, lemons, lime, mandarin, mango, melons, olives, oranges, papaya, peach, pear, pineapple, plum, strawberry, tomato, watermelon.

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

NUTRITION INTRODUCTION

Group 3 – FRUITS

NUTRITION INTRODUCTION

What other foods are in the Main Food Groups?

Group 4 – Milk, yoghurt and cheese Milk: whole milk, reduced-fat milk, fat-free milk, low-fat milk, lactose-free milk, lactose-

reduced milk, soy milk. Yoghurt: whole-milk yoghurt, fat-free, low-fat, reduced-fat yoghurt. Cheese: American, Cheddar, cottage, Edam, Emmenthal, feta, Gruyère, mozarella, Parmesan, Philadelphia, ricotta, Swiss, Jarlsburg.

GROUP 5 – MEAT, POULTRY, FISH, SEAFOOD, EGGS Meats: Beef: fillet, rump, steak, mince, round, sausages, topside, T bone. Veal: backstrap,

cutlets, diced, shank, steak. Pork; forequarter, ham, leg roast, loin, spare ribs. Lamb: chops, cutlets, fillets, rack, roast. Game: bison, pheasant, quail, rabbit, venison. Poultry: chicken, duck, goose, turkey. Fish: bass, catfish, cod, flounder, haddock, halibut, herring, mackerel, perch, pollock, porgy, salmon, sardines, sea bass, snapper, swordfish, trout, tuna. Shellfish and Seafood: clams, crab, crayfish, lobster, mussels, octopus. Eggs: free range, factory cage, barn eggs. DRY BEANS and PEAS, NUTS and SEEDS Dry Beans and Peas: black beans, black-eyed peas, chickpeas, falafel, kidney beans, lentils,

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

NUTRITION INTRODUCTION

lima beans, navy beans, pinto beans, soy beans, split peas, tofu, white beans, tempeh. Nuts: almonds, brazil, cashew, chestnut, hazel, hickory, macadamia, pecan, pine, pistachio, walnuts. Seeds: pumpkin (pepitas), sesame, sunflower.

CHAPTER

1B HEALTHY EATING PYRAMID

What is The Healthy Eating Pyramid?

The Healthy Eating Pyramid was developed by Nutrition Australia. It shows the five main food groups in three simple groups of food intake: small, moderate and most. In addition, the Pyramid promotes the intake of a wide variety of foods, a regular intake of water plus regular excercise. The Pyramid suggests minimum fat, sugar and salt intake. The Pyramid was designed as a simple visual model for the general public to use as a first step guide to better health. At the base of the Pyramid are all the plant foods. The centre of the Pyramid includes the animal produce foods. Balance your diet to gain optimum health. EAT IN SMALL AMOUNTS

Fats, oils and sugar Eat Moderately

Group 4: milk, yoghurt, cheese Group 5: meat, poultry, fish, eggs Eat Most

Group 1: grains Group 2: vegetables Group 3: fruits, beans, dried peas, nuts and seeds

Eat in small amounts Oil, margarine, reduced-fat spreads, butter, sugar.

LOW SALT INTAKE NO ADDED SALT TO FOOD

Eat moderately Lean meat, eggs, fish, chicken (without skin), milk, cheese, yoghurt.

Eat Most Vegetables, dried peas, beans, lentils, cereals, bread, fruit, nuts and seeds.

REGULAR INTAKE OF WATER

Optimal Health through food variety and physical activity

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

GLYCEMIC C. P. L. INDEX: 56 76 11 13

CALORIES – total: 340 kcal. per 100 grams Calories from: Carb: 257 Protein: 39 Fat: 44

OATS (MUESLI)

Oats are the main ingredient in muesli, a recipe invented by Dr Bircher-Benner of Switzerland in the late 1900s. The name ‘muesli’ translates to mean ‘mixture’. Dr Bircher-Benner developed a sanatorium for healing and the muesli recipe was designed specifically as a complete health-restoring meal. The original recipe was prepared on a daily basis and it was given to the patients throughout the day or night. Initially, the method included rolled oats being soaked in pure milk overnight. Later on the recipe changed and freshly extracted fruit juice replaced the milk. In the morning, raw hazelnut or almond pieces plus an abundance of grated apple, a few grapes and berries were added. The original muesli recipe can be refrigerated for up to 2 days and contains no sugar. Processed muesli formulas are often toasted and have too many ingredients in poor combinations, causing poor digestion. Oats are the greatest ‘brain grain’, the abundance of inositol (12mg), a B complex vitamin, is vital for nourishment of brain cells as it assists in the transfer of neurotransmitters between brain cells. Inositol can be manufactured by the body from glucose, and with oats, the great supply of carbohydrates (66g or 22% d.v.) is converted into glucose. This provides a stable supply of brain energy; in fact, the brain utilises up to 90% of all glucose, the remainder is used by muscles during activity. The excellent supply of magnesium (177mg or 44% d.v.) adds weight to the ‘brain grain’ title of oats. This mineral is not only required for conversion of carbohydrates into glucose but is also vital for a good memory, as it activates brain activity and nourishes the white nerve fibres of the brain. Oats are also an excellent source of phosphorus (523mg or 52% d.v.) A lack of phosphorus can lead to poor memory and poor concentration. Processed breakfast cereals are low in phosphorus, plus sugar causes a depletion of this vital mineral. Oats are an excellent source of manganese (4.9mg or 100% d.v.), ‘the memory mineral’. Manganese also helps stabilise glucose levels; it is very important for people with diabetes. Manganese is essential for brain function as it coordinates nerve impulses plus it is a natural antioxidant and essential for the reproductive system. The ample supply of copper (0.6mg or 31% d.v.) assists the nervous system. Copper is likely to be the missing mineral causing post-natal depression. Serum copper levels rise considerably during pregnancy due to elevated oestrogen levels which can take months to stabilise. The bonus with oats is that the copper is balanced with the mineral zinc (4mg or 26% d.v.), as they both compete for absorption within the digestive tract. The good iron content (4.7mg or 26% d.v.) is vital, especially during menstruation, pregnancy and after childbirth. For maximum benefits, add strawberries on top of the muesli breakfast, as the added vitamin C plus good protein from oats (17g) will greatly assist absorption of the iron. The vitamin B1 (0.8mg or 51% d.v.) supply is very good and promotes mental efficiency and nerve cell function. Oats provide B5 (1.3mg), folate (56mcg) and B6 (0.1mg). The potassium content (429mg) assists muscle and nerve function. The fat content of oats is (7g), providing the wonderful creamy texture. Muesli is ready to make your day original!

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart on pages 95–96 for adult male and child values.

C. P. L. CALORIES – total: 333 kcal. per 100 grams 73 25 2 Calories from: Carb: 244 Protein: 82 Fat: 7

KIDNEY BEANs – Phaseolus vulgaris

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

KIDNEY BEANs

Kidney beans have numerous cousins: the navy bean, pinto bean, Mexican black bean, cannellini bean, flageolet bean and haricot bean, plus the fresh green bean and snap bean. Originating in Peru, the Phaseolus vulgaris species spread around the world. The red kidney bean is the most famous ‘canned bean’ or ‘baked bean’ and today it lines the supermarket shelves from Ulmarra to Uganda, providing one of the cheapest and easiest to prepare meals: baked beans on toast. The kidney bean is the main ingredient in numerous Mexican dishes; the bean taco with salad and cheese is a great meal that children like and they gain great benefits from the excellent protein value. On their own, kidney beans supply complete protein (24g or 47% d.v.), and with added cheese, two tacos will provide children aged 8 to 14 with all their daily protein requirements. In addition, kidney beans provide calcium (143mg), and with a good sprinkle of cheese, the taco can also provide all the daily calcium for growing children. The corn part of the taco shell is fairly low in nutrients but it provides the ‘crunch factor’ that stimulates the appetite. The carbohydrate content (60g) of kidney beans is as good as it gets, due to the excellent supply of fibre (25g or 100% d.v.) which helps stabilise the supply of blood sugar energy gradually, in contrast to the very common high glycemic index of white bread (70) and common processed potato chips (52). Kidney beans boiled have a low glycemic index of 29, canned beans have a GI of 52 and corn taco shells have a high glycemic index of 72. The added cheese in the taco will greatly reduce the GI of the corn shell and make it a safe food for children. For a very low-GI kidney bean meal, ideal for diabetics, use boiled kidney beans (29) with added cheese (0), onion (9), lettuce (5), tomato (35) and capsicum (8). Kidney beans are very low in fat content (1g), with only 7 calories per 100 gram serve, so you can add the cheese and still be confident of a very lean meal, plus an excellent supply of nutrients. The potassium content is 1406 mg or 40% d.v., but it’s a heat sensitive nutrient, so sprout your legumes first to reduce cooking time by 70% and increase their nutrient balance and promote their digestion. If kidney beans are not sprouted and/or cooked properly, till soft, a toxic factor called haemagglutinin will not be removed from the bean and it may lead to gastroenteritis. Sprouting alone reduces the haemagglutinin in kidney beans to a level equal to that of other legumes. For those people too busy to sprout and cook kidney beans, or other legumes, a wide range of well-cooked canned legumes is available at a very low price. They should be a regular part of the shopping list, as they are quick to prepare into nourishing meals. A bean salad in summer, for example, will provide excellent folate (394mcg or 98% d.v.) — lettuce only supplies 41mcg of folate. For an excellent supply of organic iron (8mg or 46% d.v.), kidney beans are really essential, supplying four times the iron content of beef and over ten times that of cheese (0.67mg) or chicken. The supply of molybdenum is excellent (80% d.v.), plus there’s phosphorus (407mg or 41% d.v.), magnesium (140mg or 35% d.v.) and copper (48% d.v.). If you miss out on kidney beans in your diet, you may never get the full benefit of true health. Kidney beans are ready and willing to support your nutritional needs!

GLYCEMIC CALORIES – total: 365 kcal. per 100 grams INDEX: 56 Calories from: Carb: 300 Protein: 26 Fat: 39

APRICOTS – Prunus armeniaca

Apricots provide an excellent supply of carotene (2985 IU) with the majority in the form of beta carotene (1696mcg), beta cryptoxanthin (161mcg) and lutein and zeaxanthin (138mcg). Fresh and dried apricots are of great benefit for the respiratory system. Beta carotene protects the lungs and respiratory system from infections. Beta carotene is also vital for healing damaged skin and it promotes skin cell life by its antioxidant effect on free radicals. The potassium content of fresh apricots is very good at 400mg. Dried apricots supply 1510mg. The combination of potassium and carotene makes apricots a healing food. Potassium repairs muscles, improves blood circulation and blood condition. Apricots are waiting to be appreciated. The good supply of silicon promotes skin rejuvenation plus it cleanses the blood. Apricots are ideal for the blood, skin and eyes. The supply of lutein and zeaxanthin, plus silicon protects against lens deterioration and potassium promotes nerve transmission to the brain and retards the process of ageing. Apricots supply copper (0.4mg) and they are a good source of the trace mineral molybdenum, required for elimination of body waste. Apricots provide antioxidant power from the very good supply of flavonoids. There are two main types of dried apricots: sun dried and sulphur dried. Sulphurdried apricots are treated with sulphur dioxide and may be a problem for asthmatics. Sun-dried apricots provide the maximum nutritional value and they are a safe food for children, ideal as a teething aid and energy source.

GLYCEMIC CALORIES – total: 160 kcal. per 100 grams INDEX: 0 Calories from: Carb: 31 Protein: 7 Fat: 123

AVOCADO – Persea americana

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

APRICOTS | AVOCADO

The avocado is fruit from a tree that belongs to the Laurel family (Lauraceae), the Persea Americana. The Aztecs originally cultivated the avocado. Now there are numerous varieties throughout the world. The Hass and Fuerte are common varieties, plus the Gwen, Bacon, Pinkerton, Zutano and Reed. Avocados provide a small amount of the essential fatty acid, omega-3. The fact that avocado is eaten raw promotes maximum benefits. About 77% of the avocado is in the form of lipids: 70% are monounsaturated with 12% polyunsaturated and 15% saturated. The rich oleic acid content is beneficial for reduction of blood cholesterol, plus avocados contain lecithin that further reduces blood cholesterol levels. For more information on avocado oil, refer to page 140. The avocado is a good source of potassium (485–600mg), a heat-sensitive nutrient vital for the heart muscles. The very good supply of chlorine (645mg) and sulphur (505mg), assists digestion of the fats, plus they promote body cleansing. Avocados are a safe food for diabetics, with a zero glycemic index, plus the supply of potassium is very beneficial. The good supply of folate (58mcg) helps prevent cardiovascular disease. The avocado is nourishing to the nervous system with magnesium (29–45mg) plus phosphorus (52mg). The avocado contains no cholesterol and it is not a fattening food, as the monounsaturated fats are easily used by the body for energy. Few foods can spread so many amazing benefits as the outstanding avocado. Treat your body to an avocado dip today or on the next picnic!

ECHINACEA – Echinacea angustifolia

Echinacea increases the body’s ability to produce white blood cells, which are required especially during times of infections, viruses and colds. It is an excellent blood cleanser, removing toxins from the blood and also improving filtration and drainage of the lymphatic system, which collects toxins before they enter the blood system. Echinacea is a natural antibiotic and may provide relief from tonsillitis and respiratory and bladder infections. It is also used to reduce fever. Externally, echinacea may relieve psoriasis, eczema, arthritis and burns. In cases of an enlarged prostate gland or weak prostate, echinacea may help. Extracts of the echinacea root may provide relief from chemotherapy and yeast infections. Echinacea is not recommended for children under two years, or during pregnancy or lactation. In addition, diabetics and people with auto-immune diseases, tuberculosis, leukaemia, multiple sclerosis or collagen disease should not use echinacea.

GARLIC – Allium sativum

GINGER – Zingiber officinale

Ginger may provide relief from inflammation due to the supply of compounds known as gingerols. Such conditions as osteo- and rheumatoid arthritis and swollen joints may all be relieved with regular use of the ginger root. Gingerols reduce the production of nitric acid that causes free radical damage. Ginger may provide protection from motion sickness, sea sickness and nausea during pregnancy. Ginger boosts the immune system, relaxes digestion, provides antioxidant power and promotes sweating.

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

ECHINACEA | GARLIC | GINGER

Garlic is the champion of herbs and has broken every record since the beginning of time. The Egyptian slaves refused to work when garlic was not provided. Garlic is the best source of sulphur compounds such as allicin, which provide powerful antibacterial, antibiotic, anti-viral and anti-infection action. Garlic reduces the activity of inflammations that cause common colds and viruses to spread. Allicin compounds protect against colon cancer and may stop the growth of bacteria that cause stomach cancer. The substance ajoene, a sulphur compound in garlic, may help reduce skin cancer. Regular use of garlic may provide protective benefits for diabetics due to increased antioxidant levels and reduced triglyceride, insulin and blood pressure levels. Garlic also contains allyl disulphate which provides the antiseptic power and anti-virus activity. Fresh garlic will provide the best source of these sulphur oils, as excess cooking destroys sulphur compounds. Regular use of garlic will cleanse the body of toxins. Garlic is the ideal herb for relief of respiratory disorders, bronchitis, dysentery, cholera, typhoid fever and intestinal worms. It can also help to reduce blood pressure and improve circulation and heart action. Odourless garlic capsules taken regularly may provide a fair amount of protection. Garlic is the one essential herb in any kitchen; a clove every few days is the ideal way to stay healthy, fit and active and to protect against any nasties that want a free ride. Give garlic a go for any ailment: it provides pure white healing power.

C. P. L. 20 13 67

CALORIES – total: 557 kcal. per 100 grams Calories from: Carb: 114 Protein: 72 Fat: 372

PISTACHIO NUTS – Pistacia vera

Pistachio nuts are the best nut source of phytosterols, more specifically betasitosterol (198mcg) which provides protection from some forms of cancer and also assists in blood cholesterol reduction, in combination with the good supply of monounsaturated lipids (23g). Pistachio nuts have a low saturated fat content (5g) and a fair polyunsaturated fat content (13g). Pistachio nuts are the richest nut source of the mineral potassium (1025mg) and combined with the supply of monounsaturated lipids, the pistachio nut is a bonus for blood circulation, if they are not salted. Potassium is destroyed by excess coffee and alcohol consumption. A handful of pistachios after a ‘hard day’s night’ will really help and with the good supply of B vitamins, especially B1 and B6, the pistachio benefits will boost the heart and calm the nerves. In addition, the magnesium content (125mg or 30 d.v.) will also relax the nerves and replace the loss from those extra drinks after work and protect against heart attacks. Pistachio nuts are tiny in size but huge in potassium and heart pumping benefits. They also contain calcium (107mg), vitamin A (553 IU) and lots of copper (65% d.v.) and vitamin E (2mg), also of benefit for the heart muscles. The supply of zinc (2mg) is vital, especially for people who drink alcohol regularly. Pistachio nuts are ready to protect you!

C. P. L. CALORIES – total: 654 kcal. per 100 grams 9 8 83 Calories from: Carb: 55 Protein: 53 Fat: 546

WALNUTS – Juglans regia, J. nigra

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

PISTACHIO NUTS | WALNUTS

Walnuts are a valuable food for many reasons. The excellent supply of omega-3 (5.5g) is unique, as most nuts and foods supply none or only a trace amount of omega-3. Walnuts are the richest nut source of both the essential fatty acids (refer to page 134). They are an omega-3 treat as they need no cooking and therefore the oils (refer page 145) are at their maximum effectiveness, especially with the good supply of biotin (1.3mcg) which assists fat metabolism. Walnuts are a good source of folate (98mcg). They actually have more than spinach, and as folate is heat sensitive, the walnut wins the race, especially during pregnancy as folate is essential for development of babies. In addition, the good iron content (3mg) and protein supply (15g or 30% d.v.) all promote healthy growth of babies. The rich supply of polyunsaturated lipids (47g) helps to lower cholesterol. Walnuts are a good source of phosphorus (346mg or 35% d.v.) plus magnesium (158mg or 40% d.v.), both required for the brain. This is in addition to the great supply of omega-3, as brain cells or neurons need omega-3. It promotes a flexible and fluid transfer of nutrients within brain cells and is vital for the development of the infant’s brain. Walnuts are the best lookalike brain food on the planet. The human brain is composed of 60% fat, and ideally, for maximum brain power, it is best made up from omega-3 fats. Give your brain a regular top up with walnut oil. The iron content plus manganese (3mg) and copper (2mg) is great for blood building, and the zinc (3mg) is vital for hormone production and development of children’s bones. Walnuts on toast with honey is simple, sweet, inexpensive and full of omega-3, plus mother and baby benefits. The best balanced nut, walnuts are one of the first steps you can take for your child. Refer to page 220 for walnut recipes.

103

NUTS Almonds Brazil Cashew

MAIN NUTRIENTS, ANTIOXIDANTS & PHYTONUTRIENTS

skeletal, nervous, brain

selenium, methionine, phosphorus, protein, potassium, magnesium, lipids

immune, growth, repair

oleic acid, copper, protein, magnesium, phosphorus, lipids

brain, joint, circulatory

Chestnut

carbohydrate, potassium, magnesium, vitamin C, folate, lipids

Coconut

fibre, sodium, potassium

Hazel Macadamia Pecan Pine

BODY SYSTEMS TO BENEFIT

vitamin E, protein, magnesium, phosphorus, manganese, calcium, biotin, lipids

muscular, blood, nervous elimination blood, nervous, circulatory

vitamin E, magnesium, copper, iron, manganese, B vitamins, protein, lipids copper, fibre, lipids, protein

muscular

copper, phosphorus, magnesium, potassium, fibre, protein, lipids

brain, blood

protein, phosphorus, magnesium, folate, iron, copper, manganese, lipids

nervous, brain, blood

Pistachio

phytosterols, potassium, magnesium, vitamin A, copper, zinc, lipids, protein

immune, circulatory, muscular

Walnut

omega-3, folate, iron, phosphorus, magnesium, manganese, copper, zinc, lipids

brain, growth, cellular, blood

iron, protein, omega-3, phosphorus, magnesium, cucurbitacins, zinc, copper

blood, brain, nervous, repair

vitamin E, protein, magnesium, copper, phosphorus, silicon, potassium, selenium, zinc, iron, lipids, B vitamins

circulatory, growth, nervous, brain, joint, skin, muscular

SEEDS Pepitas Sunflower Sesame

protein, methionine, calcium, fibre, copper, iron, magnesium, phosphorus, zinc, lecithin, phytosterols, manganese, folate

blood, nervous, brain, digestive, joint, skeletal, growth

SPROUTS Alfalfa Buckwheat Wheat grass

phytoestrogens, iron, vitamin a, copper, selenium, cobalt, vitamins K & P

blood, urinary, immune

rutin, magnesium, phosphorus, copper, zinc, iron

circulatory, brain

lycopene, chlorophyll, vitamin A, vitamin K, iron, cobalt, copper, manganese, potassium, selenium, sulphur, zinc, magnesium, vitamin C, vitamin E, fibre

immune, blood, repair, respiratory, circulatory, brain, skin, elimination

NUTS & SEEDS - BALANCED DIET - DAILY PROTEIN & LIPID INTAKE

NUTS, SEEDS & SPROUTS SUMMARY CHARTS

TOTAL DAILY (RDI) PROTEIN INTAKE

104

ADULT MALE 60 grams 15 grams 6 grams

ADULT FEMALE 47 grams 12 grams 5 grams

TEENAGER 65 grams 16 grams 6.5 grams

NUTS 25% DAILY - LAUGH WITH HEALTH DIET SEEDS 10% DAILY LAUGH WITH HEALTH 100g NUTS * or SEEDS * (average) * (refer below) 65 grams 52 grams 69 grams = 23 grams of PROTEIN US FOOD PYRAMID TOTAL PROTEIN INTAKE 1–3 serves 1–2 serves 1–3 serves (includes: meat, poultry, fish, legumes, eggs , nuts and seeds) AUSTRALIAN HEALTHY EATING GUIDE TOTAL PROTEIN FOOD DAILY INTAKE 1 serve 1 serve 1 serve includes: meat, fish, poultry, eggs and nuts. Does not include legumes. 1 serve is equivalent to: half a cup of almonds or peanuts, or, one quarter of a cup of sunflower seeds or 80–120 grams cooked fish fillets, or 2 small eggs, or, 65–100 g cooked meat or chicken. TOTAL DAILY (RDI) LIPID INTAKE

ADULT MALE 58 grams 14 grams 6 grams

ADULT FEMALE 50 grams 12 grams 5 grams

TEENAGER 60 grams 15 grams 6 grams

CHILDREN 45 grams 11 grams 4 .5 grams 47 grams 1 serve 1 serve

CHILDREN 44 grams 11 grams 4 grams

NUTS 25% DAILY - LAUGH WITH HEALTH DIET SEEDS 10% DAILY - LAUGH WITH HEALTH DIET 100g NUTS : almonds, brazil & cashew mix (average)* 17 grams 15 grams 19 grams 14 grams = 78 grams of LIPIDS. 100g SEEDS: pepitas, sesame & sunflower (average) * 29 grams 25 grams 31 grams 23 grams = 48 grams of LIPIDS FOOD PYRAMID (TOTAL LIPID INTAKE). Use sparingly. Includes added lipids, does not include dairy or meat. AUSTRALIAN HEALTHY EATING GUIDE (TOTAL LIPID INTAKE) Includes added lipids. Sometimes, or in small amounts. Does not include dairy or meat. * The average is calculated from a combination of: NUTS: almonds, Brazil & cashews. SEEDS: pepitas, sesame & sunflower.

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart on pages 95–96 for adult male and child values.

CALORIES – total: 570 kcal. per 100 grams Calories from: Carb: 76 Protein: 79 Fat: 415

SUNFLOWER SEEDS – Helianthus annuus

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

SUNFLOWER SEEDS

Sunflower plants attract the sun’s energy all day long with a happy golden face full of amazing nutritional benefits. The name sunflower is adapted from the botanical name and Greek words helios (sun) and anthos (flower). For thousands of years, originating in Mexico and Peru, the sunflower plant has provided nourishment and herbal benefits from its seeds, stems and flowers. Within the enormous sunflower, hundreds of seeds develop. For edible purposes, the inner kernel of the seed is used — unless you are a cockatoo and live for 100 years entirely on the whole sunflower seed. Sunflower seeds are the richest natural food source of vitamin E (31–35mg or 115% d.v.). A regular intake of sunflower seeds will promote protection from ageing, free radicals and skin cell damage, as vitamin E is a powerful antioxidant. Delicious cookies or pancakes (refer to page 221) can be made with the sunflower kernels, or grind them and sprinkle over a fruit salad, or add them to your daily breakfast cereal; they have a soft nutty texture and are grey in colour. A sunflower butter spread is also delightful on breakfast toast. Sunflower kernels are low in saturated fat (5g) and a good source of monounsaturated (9.5g) and polyunsaturated (33g), mainly in the form of omega-6, (30g) with a trace of omega-3. The protein content of sunflower seeds is complete in all essential amino acids and they supply 23% protein and are the 10th best protein food with 58% useable protein (NPU.). The supply of minerals, especially magnesium (354mg), is very good with the copper value (1.8mg or 85% d.v.) also abundant and vital for blood development, skin healing, nerve fibre protection and cartilage repair. For a big natural vitamin B1 boost, sunflower seeds provide 2.3mg or 115% d.v. plus B2 (0.3mg) and B3 (4.5mg or 23% d.v.). The supply of phosphorus (700mg or 70% d.v.) is most beneficial for the brain, nerves and bones, and in combination with the abundant supply of silicon (554mg) — also essential for the brain, nerves and bones — sunflower kernels will keep you thinking straight and walking strong. The supply of calcium (354mg or 12% d.v.) is good and the supply of potassium (700–900mg or 20% d.v.) all add up to promote strong muscular action and proper digestion. The price of sunflower kernels is really a big, bright bonus, considering the effort involved. And for added nutritional value to cookies, they are very worthwhile. Sunflower meal is also available at most health stores; it is a rich source of protein (57%) with no fat content. Sunflower meal can be added to homemade bread or mixed with honey for a delicious spread — does that rhyme? The selenium content of the kernels is very good at 59mcg (70–80mcg is the daily requirement). This combined with the exceptional vitamin E content makes the sunflower seed a potent antioxidant. Selenium works with vitamin E to protect against free radicals and promote DNA repair and also to induce apoptosis, or the self-destruction of cancerous cells. Sunflower kernels are an excellent source of zinc (5mg), essential to fight infections and for body healing. Also, sunflower seeds are ideal for the reproductive system, in combination with the abundant vitamin E content. The supply of manganese (2mg) and iron (7mg) are further proof that the sunflower is the brightest supplier of surprising sun-filled health benefits.

107

What are the best protein foods?

PROTEIN INTRODUCTION

CHART 3

The best protein foods are listed on chart 4, page 89. These amounts are based on the following nutritional information below, in chart 3. For example with tuna, 30g of protein (Total Protein Value) is contained per 100g portion. The amount of 80% is the useable protein, also referred to as the ‘Net Protein Utilisation’ (NPU) as shown on chart 3 below. Chart 3 shows the main protein groups and 7 factors that are very important when evaluating the best protein foods. Such factors as saturated fat and cholesterol need to be restricted in the regular diet, due to their link to heart disease and other health problems. Cooking and the added fats of protein foods also increase the health risk problems. The fibre content of food is a beneficial factor. The best protein foods also contain a good balance of minerals and vitamins. Food such as nuts, seeds, whole grains and legumes supply an abundance of protein, minerals, vitamins, essential lipids and trace nutrients.

8888

1 TOTAL PROTEIN VALUE grams

2 N.P.U. %

3 TOTAL FAT grams

4 SATURATED grams

5 CHOLESTEROL mg

6 FIBRE grams

7 CALORIES

GRAINS WHEAT WHOLE GRAIN

45%

329

LEGUMES KIDNEY BEANS

38%

333

NUTS ALMONDS

50%

578

SEEDS SUNFLOWER

58%

570

FISH TUNA

80%

184

FISH PERCH

80%

MEAT LEAN BEEF RAW

67%

277

CHICKEN

65%

300

EGGS WHOLE

94%

423

143

CHEESE CHEDDAR

PROTEIN FOODS

70%

105

403

MILK WHOLE 3.5%

82%

YOGHURT PLAIN WHOLE

82%

CHAPTER

5R MINERAL FOOD SOURCE CHARTS CALCIUM – alkaline mineral Nutrients for effective absorption: Iron, magnesium, phosphorus, vitamins A, C, D, E, F; inositol and protein. Nutrient inhibiting factors: Lack of sunlight, exercise, magnesium and phosphorus. Refined foods, alcohol, chocolate, salt, oxalic acid, rhubarb, diuretics, antibiotics. RDI: Refer page 95.

Parmesan cheese, Swiss cheese, Cheddar cheese, tahini, tofu,carob powder, almonds, hazel nuts, sardines, Brazil nuts, yoghurt, soft cheese, parsley, dried figs, sunflower seeds, salmon, corn tortillas, spinach, walnuts, broccoli, milk, nuts, wheatgerm, bran, dried apricots, prunes, peanuts, chickpeas.

PHOSPHORUS – acid mineral

MINERAL FOOD SOURCE CHARTS

Nutrients for effective absorption: calcium, manganese, vitamins A, D, F, and protein. Nutrient inhibiting factors: Excess stress, sugar, magnesium, antacids, refined foods. RDI: Refer page 96.

156

Rice bran, pepitas, wheat bran, almonds, wheatgerm, tahini, sunflower seeds. Brazil nuts, Parmesan cheese, soy beans, peanuts, pine nuts, pistachio, cashews, walnuts, Cheddar cheese, vegetables, legumes, sardines, salmon, milk, scallops, whole grains, nuts.

POTASSIUM – alkaline mineral Nutrients for effective absorption: Sodium, phosphorus, sulphur, chloride, vitamin B6. Nutrient inhibiting factors: Excess salt, alcohol, coffee, stress, laxatives, diuretics, antibiotics. RDI: Adults: 2800–3800mg Children: 2000–3600mg

Dried apricots, figs, peaches, raisins. sultanas, dates, almonds, legumes, spinach, garlic, tuna, walnuts, avocado, hazel nuts, pine nuts, sunflower seeds, potatoes, bananas, parsnip, peanuts, parsley, snapper, nuts, trout, vegetables, fruits, mushrooms.

SULPHUR – alkaline mineral Nutrients for effective absorption: Vitamin B group, especially thiamin and biotin. Nutrient inhibiting factors: Cooking, high temperatures. No RDI established.

Watercress, scallops, Brazil nuts, carrots, crayfish, prawns, spinach, peanuts, sardines, celery, mussels, berries, crab, cauliflower, cabbage, cucumber, radish, horseradish, lettuce, corn, lemon, lime, peaches, asparagus, tomato, avocado, vegetables, melons, Cheddar cheese, eggs, almonds, fruits.

CHLORIDE – acid mineral Nutrients for effective absorption: Sodium and potassium. Nutrient inhibiting factors: Cooking, high temperatures. No RDI established. Adults safe level: 1700–5100mg

Natural chloride: Tomato, celery, kelp, lettuce, asparagus, cabbage, parsnip, radish, turnip, dates, watercress, avocado, cucumber, carrot, berries, beetroot, leek, pineapple, bananas, mango, raisins. Added chloride: Olives, cheese, tuna, peanut butter, bread.

SODIUM – alkaline mineral Nutrients for effective absorption: Chloride, potassium, vitamin D. Nutrient inhibiting factors: Excess salt, antibiotics, laxatives, diuretics. RDI: Adults: 460–920mg Children: 200–920mg

Natural sodium: Celery, spinach, kale, beetroot, tahini, carrots, watercress, parsley, scallops, cabbage, coconut, garlic, lentils, raisins, turnip, cashews, eggs, legumes, broccoli, Brussels sprouts, fruits. Added sodium: Olives, feta cheese, butter, cheese, tuna.

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart on pages 95–96 for adult male and child values.

VITAMIN C – ascorbic acid (water soluble) 17. SKIN SYSTEM Vitamin C is required daily for numerous functions, such as the development of collagen, the substance that holds skin cells together. Conditions such as dry skin, wrinkles, easy bruising and splitting hair may all be due to a prolonged vitamin C deficiency, or intermittent supplies that cause the body to go without for a few days. Vitamin C is vital for prevention and relief from skin infections that are often caused by burns, as well as wounds and sports injuries.

VITAMIN C

13. IMMUNE SYSTEM Vitamin C is the most active water-soluble antioxidant. To maintain a strong immune system, daily intake of vitamin C-rich foods is essential, especially for people who smoke or suffer from stress-related conditions. Vitamin C is the best known vitamin, especially to offset colds and winter viruses. Human cells, when subjected to a solution of vitamin C, were able to produce increased amounts of interferon, a substance that the body produces to protect cells from viruses. Vitamin C increases the number and activity of white blood cells with normal intake from natural foods. Ideally it needs bioflavonoids, such as the white pith in citrus or capsicum, to be fully active and effective. Vitamin C protects cells from oxygen-based damage with ailments such as cancer and cardiovascular disease. When children are due to have vaccinations, ensure their vitamin C levels are adequate. Vitamin C promotes the absorption of iron, and for body cleansing and elimination of toxins, both vitamin C and iron-rich foods are essential. Medications and drugs can diminish the body’s store of precious vitamin C.

164

15. OPTIC SYSTEM Vitamin C is required daily for the health of the optic system. The lens of the eye needs vitamin C and a prolonged deficiency may cause poor vision. 2. DIGESTIVE SYSTEM Vitamin C is required to convert cholesterol into bile acids. It is also vital for effective absorption of the mineral iron from dietary intake and the subsequent storage in the bone marrow. Vitamin C protects against excess acidity and it promotes the storage of folate for blood development and prevention of anaemia. Ideally, vitamin C foods are best obtained at most meals of the day, especially breakfast. Fat molecules that are transported around the body require vitamin C for protection from oxidation. OTHER SYSTEMS Vitamin C is required for the health of the nervous system and it is termed the ‘youth vitamin’ as it preserves skin tissue. The older we are, the more vitamin C we need. Vitamin C can last in the body for 10–20 hours under normal conditions. Stress, smoking, injury, viruses, disease, colds and infections can reduce vitamin C levels. Vitamin C and bioflavonoids are vital for the strength of arteries and capillaries. Vitamin C is important for children’s growth and for the proper formation of their teeth.

3. GLANDULAR SYSTEM Vitamin C is essential for the health of the adrenal glands, and during conditions of stress, vitamin C is released from the adrenal glands. The liver requires vitamin C for elimination of toxins. Vitamin C protects against glandular infections such as tonsillitis, glandular fever and mumps.

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart on pages 95–96 for adult male and child values.

DIGESTIVE SYSTEM main body function SALIVARY GLANDS The three pairs of salivary glands produce the enzyme ptyalin, required for the initial conversion of cooked starch into the form of maltose. STOMACH The stomach produces an enzyme, pepsin, from a combination of the enzyme pepsinogen and hydrochloric acid, for the initial conversion of protein foods. PANCREAS, GALL BLADDER, DUODENUM The pancreas produces an enzyme, trypsin, for the conversion of protein (proteoses and peptones) into peptides, assisted by the gall bladder which produces bile. This takes place within the duodenum and also the conversion of fats and oils (lipids) are converted by the enzyme lipase (pancreas) plus bile into fatty acids and glycerol. SMALL INTESTINE, LIVER , COLON In the small intestine, the enzyme amylase converts uncooked starch into maltose, plus the maltase converts maltose into glucose. Also within the small intestine, the jejunum converts peptides into amino acids; they pass into the bloodstream and go to the liver. The colon collects all the unused food materials and disposes of the waste via the rectum.

beneficial natural foods tahini, yoghurt, almonds, hazel nuts, sunflower seeds, dried apricots, walnuts pepitas, sunflower seeds, tahini, brazil nuts, cashews, garlic celery, olives, spinach, cheese, eggs, beetroot, carrots, pears Brazil nuts, scallops, crustacea, garlic, onions, spinach tomato, celery, lettuce, cabbage, papaya, radish

wheatgerm, hazel nuts, nuts, oats, garlic, seeds, apples tahini, sunflower seeds, cashews wheatgerm, sunflower seeds eggs, whole grains, cheese regular moderate sunlight

40 39 41

43 45 44 48 46 50

32 - parotid gland 33 - submandibular 34 - sublingual gland 35 - mouth/tongue 36 - oesophagus 37 - stomach 38 - pylorus 39 - duodenum 40 - gall bladder 41 - pancreas 42 - liver 43 - jejunum 44 - ileum 45 - small intestine 46 - colon 47 - caecum 48 - appendix 49 - sigmoid 50 - anus

vital nutrients Calcium is essential for the involuntary muscular movements of the digestive system, termed peristaltic action. Phosphorus is required for the movement of fatty acids and phospholipids and distribution of fats. Sodium stimulates the production of carbohydrate digestive enzymes such as saliva. Sulphur keeps the digestive system clean, for pancreatic enzymes, insulin and protein digestion. Chlorine is essential for the production of the protein enzyme pepsin, in the stomach. Magnesium ingredient of enzymes for protein and carbohydrate digestion and glucose conversion. Manganese production of bile, insulin and essential for metabolism. Copper protein metabolism, enzyme component. Iodine thyroid gland, digestion, body metabolism. Zinc component of insulin and many enzymes. Chromium glucose conversion, insulin activity. Vitamin D essential for digestion and metabolism. Vitamins B complex, vitamins A and K.

refer to nutrient charts NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

CORN-MAIZE digestive system

Brazil nuts, tahini, pepitas, almonds, cashews, bananas

33 34

179

CHAPTER

AILMENTS & HEALING CHARTS INTRODUCTION

192

This section on ailments and healing and nutritional needs is designed to cover a wide range of common ailments and the most suitable natural foods, supplements and other factors to assist with either the prevention or healing of the specific ailments. The information is provided as a guide only. It should not be interpreted as a cure for any ailment or condition. Obtain advice and guidance from a qualified medical practitioner, naturopath or therapist for a diagnosis and suitable treatment. On pages 192–194, a list of 312 factors are provided as the key index to reference the charts on pages 194–198. The charts provide a list of 92 ailments together with the main body systems that are affected; for example, page 195 abscess: number 17 – skin system, number 13 – immune system. Refer to the pages from the skin system (190) and immune system (188) for details on the essential nutrients for maintenance of the body system and other factors such as the foods that supply the required nutrients for the individual body system and the main function of the body system.

Every ailment affects at least one human body system and usually at least two to three body systems are in need of repair, correct food intake, specific nutrients and other factors, as presented in the column on the right-hand side of each of the following pages with the heading ‘Nutritional needs’. Most ailments can benefit from natural foods, supplements and nutrients. Let nature protect and heal your body. The main causes of nearly all ailments are the health risk factors, and within the key index on page 194, a total of 49 risk factors are listed with their name and a colour code for reference with the charts on pages 194–198. For example, abscess: risk factors: infection, bacteria and hygiene – poor. For effective healing, the risk factors must be eliminated from the diet and lifestyle, or controlled by suitable treatment as listed in the nutritional needs column or from proper medical advice. The sample code below is a guide to the way the charts on pages 194–198 are presented. This chart sample below is on page 194.

AILMENT

BODY SYSTEMS

RISK FACTORS

NUTRITIONAL NEEDS

ABSCESS

17, 13

I, B, H

41 42 148 227

Body systems: skin system and immune system Risk factors: infection, bacteria, hygiene – poor Nutritional needs: 41 Vitamin A, 42 Vitamin C, 148 Wheatgrass Juice, 227 Tea Tree Oil BS 1 2 3 4 5 6 7 8 9 10 11 12

BODY SYSTEMS circulatory digestive glandular lymphatic muscular nervous respiratory skeletal blood cellular elimination growth

13 14 15 16 17 18 19 20 MN 21 22 23 24

immune joint optic reproductive skin urinary brain repair MINERALS calcium phosphorus potassium iron

25 26 27 28 29 30 31 32 33 34 35 36 37

chlorine sodium silicon sulphur magnesium manganese copper iodine zinc cobalt fluorine selenium molybdenum

38 39 40 vit

vanadium bromine chromium VITAMINS

41 42 43 44 45 46 47 48 49

A C D E F K P T U

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart on pages 95–96 for adult male and child values.

BODY SYSTEMS RISK FACTORS

NUTRITIONAL NEEDS

BAD BREATH

2, 7, 11,

E, D, G, I, T

236 194 235 234 241

BALDNESS

17, 10, 20, 1

D, L, S, R, HR

103 235 148 196 116

BRONCHITIS

7, 13

Y, I, T, D, K

100 148 85 239 95 41

BRUISING

1, 20, 10,

O, D, L, V, E

142 312 96 91 42

CANCER

13, 10, 9, 20

D, V, U, J, L

148 100 147 94 42 VEG

CHICKEN POX

13, 17, 20,

V, H, J

238 196 42 95 237 81

CIRCULATION

1, 5, 9

E, D, F, J, W

235 312 205 240 226

CHOLESTEROL

9, 1, 2, 4,

F, M, K, S, R

205 LEG VEG NUT

Coeliac DISEASE

2, 11,

G, R, D

LEG FRU NUT VEG 194

COLITIS

11, 2, 20

S, IF, I, AG, D

MN VIT 81 194 62

COMMON COLD

7, 13, 11, 4

K, V, IF, J, TX, S

95 239 96 202 42 146 304

CONSTIPATION

11, 2, 6

D, S, R, L, E

84 216 FRU 241 LEG

CROUP

7, 13, 11,

I, V, K, R, D

85(JCE) 237 63 203 inhale steam

CYSTIC FIBROSIS

3, 2, 7

N, P, E

196 312 148 239

CYSTITIS

7, 11, 13

B, I, D, W

88(JCE) 66(JCE) 99(JCE) 241

DANDRUFF

17, 3, 10, 11

V, D, B, H, L

196 95(jce) 139 100 227

DERMATITIS

17, 10, 6, 20

if, s, ch, ag

241 96 196 237 42

DIABETES

2, 3,

x, oe, d, hr, r, s, k, 196 42 leg 312 40 116 33

DIARRHoEA

11, 2, 3,

b, s, h, d, z

120 66 155 106 62 237 201

DIVERTICULITIS

2, 20, 11, 6

if, b, d, r, h

220 62 201 leg 214 241

ECZEMA

17, 6, 20, 13

s, ch, ag, hr, b, d

fish 226 veg 196 fru 95(jce)

EDEMA/OEDEMA

18, 2, 1, 11,

q, l, e, d, o

98(jce) 234 65 312 130 235

EMPHYSEMA

7, 11, 10

t, e, y, i

95(JCE) 148 235 312 85(JCE)

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

AILMENTS & HEALING CHARTS

AILMENT

195

TEENAGER’S DIET IDEAS BREAKFAST Start the day with any freshly extracted fruit juice to kick off the brain power, as the fruit sugar will quickly get to work, feeding the brain. And just in case you have a hangover — naughty! — fructose will eliminate excess alcohol quicker than any other substance. Vitamin C eliminates toxins and boosts the immune system with antioxidant power. Try pineapple, orange and strawberry juice for a delicious non-alcoholic cocktail! For further brain power, if you are a student, try some slivered almonds on the basic breakfast cereal; they’re full of magnesium and stacks of brain minerals. Or try some tahini, the memory food, with rye toast for super brain power, or add a few lecithin granules to your scrambled eggs to feed the ‘grey matter’ as 28% of a healthy brain is comprised of lecithin. (Processed and nearly all foods contain no lecithin.) If you are a physically hard-working teenager, check the ‘athlete’s diet’ on page 202 for breakfast ideas. Give your body the breakfast habit: it’s the foundation for brain stability.

TEENAGER’S DIET IDEAS

MORNING TEA Try a walnut cream bun, or an almond cake with a cup of mixed cereal, with coffee, half-half, for a mild but steady caffeine hit. If you have an acne skin problem, have a glass of water, one apple or peach, and a handful of raw almonds, a rich source of vitamin E, an antioxidant and required regularly. Take a mild vitamin B complex tablet to help the skin and brain, as there are 12 B vitamins and five are required daily, plus they are hard to get from takeaway and cooked foods.

206

LUNCH Depending on the climate, a serve of fish with chips will provide heaps of protein and carbohydrate energy, or try a kebab with lots of salad. If you have a skin problem, carrot juice is really tops as it provides abundant sulphur for eliminating toxins from the skin plus heaps of carotene for the skin. Have a carrot juice three times a week and watch spots disappear. A salad sandwich is easy, cheap and beneficial. AFTERNOON SNACK If you are stuck in the city or near a big shopping centre, the variety of snacks is amazing, but choose wisely for true value. If you have not had a fresh juice, make it the priority, then add on the calories knowing your body will be obtaining great benefits from the juice: cleansing of the skin, antioxidant power and brain energy. A handful of almonds, Brazil nuts and cashews with an apple will keep you going for ages and provide excellent protein and nutrients. A good quality pie provides 600 calories, about the same as the nuts, and will keep you going for 3 hours. You need 2700–3000 calories a day. EVENING MEAL Rice and pasta are simple to prepare and, depending on the additions, they can be a very good base for a complete meal. For a real protein and iron boost, add a tablespoon of ground pepitas to the pasta and cheese, or sauce mix, or stir fry and gain the best omega-3 and iron boost in the world, to promote healthy skin and resistance to bugs, flus, infections, viruses and fatigue. Tacos with salad is easy and nutritious, or fish and baked vegetables, or check any of the recipe ideas on pages 216–221. It’s the natural foods you add that make all the difference in flavour and nutrition.

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart on pages 95–96 for adult male and child values.

ANTI-AILMENT DIET IDEAS & RECIPE GUIDE

The chart below provides a list of diet ideas for help in the prevention of particular ailments. This chart is not to be used as a treatment of a specific ailment. Please consult a medical practitioner or naturopath for diagnosis and treatment of an illness. The code system below refers to the Recipe Guide Ideas Charts on pages 216â&#x20AC;&#x201C;221. For example; anti-ageing diet: 9PL, refer to page 216. Fruits 9: melons or papaya; PL lunch: fresh papaya entree. These simple recipe ideas are based on numerous nutritional benefits that may be obtained from specific natural foods. Feed your nutritional appetite daily with natural foods! DIET IDEAS

BREAK MORNING LUNCH FAST SNACK

AFTEREVENING NOON MEAL SNACK

OTHER BENEFICIAL FACTORS

POSSIBLE DETRIMENTAL FACTORS

Anti-ageing diet

9 PL

57 B

21 L

12 L

47 E

papaya flax oil swimming

excess sunlight smoking, stress

Anti-arthritis diet

23 L

33 E

60 E

celery grapefruit almonds

refined wheat stress, worry excess work

Anti-asthma diet

1 PL

1 AS

1 ES

apples pineapple pumpkin

pollen, dust stress strenuous work

Anti-baldness diet

33 B

25 L

33 L

25 E

35 L

59 B

(2)

(3)

23 L

48 L

(1 & 2)

(1)

30 B

Anti-high blood pressure diet

13 M

Anti-cold diet

Anti-osteoporosis diet

8B 11 B

21 E

30 L

pears dates legumes

refined foods meat chicken

41 E

grapes, lecithin pineapple celery, flax oil

saturated fats margarine, stress

13 M

28 E

sunlight, lemons rest, capsicum garlic, peppers

milk, dairy foods stress processed foods

sunlight almonds cheese, yoghurt

refined wheat lack of exercise

rolled oats celery pepitas

refined foods sugar soft drinks

melons, rye cantaloupe pineapple

obesity poor diet

48 B

33 L

59 L

60 E

48 E

(1)

(3)

(1)

33 L

33 E

(1)

(2)

Anti diabetes diet

49 B

Menopause diet

Pregnancy / Lactation diet

57 B

Weight loss diet

9 PL

21 (1)

58 B (1)

40 L

hereditary factors excess meat smoking, stress

35 B

57 L

21 L

15 E

(1)

(1 & 2)

6 AS

48 E

6 ES

57 L

walnuts dates sunlight

stress, obesity poor diet, drugs smoking, alcohol

15 E

fresh fruits, rice exercise, juices water

animal fats dairy produce big breakfast

30 B

41 E

14 B

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

ANTI-AILMENT DIET IDEAS & RECIPE GUIDE

Anti-bowel cancer diet

lettuce juice cucumber juice B complex vitamins

207

food combining information SWEET FRUITS Sweet fruits, especially all dried fruits, are a concentrated source of energy in the form of fruit sugars (fructose) and they require unique digestion. Simple combinations are best; a few dried fruits as a snack are ideal. However, when combining other fruits, it is best to have apple or peach. Bananas are a concentrated food and should not be combined with any dried fruit but can be combined with apple, apricot, peach or pear. Do not combine dried fruits with nuts, peanuts or any other food group as poor digestion and gas may develop.

LEAFY and OTHER VEGETABLES The variety of vegetables is abundant and this provides the widest range of very suitable food combinations. Fresh garden salads are optimum nutritionally and combine very well with all grains, or nuts and seeds, or animal proteins, or legumes. Ideally, fresh vegetables and cooked vegetables are not the best combination. Some vegetables mixed with dairy foods also combine very well. Ideally, you can combine any leafy vegetable with any single protein food or grain and legume meal for an excellent combination. BRASSICA and STARCH VEGETABLES Brassica vegetables combine very well with leafy vegetables, simple meals such as pasta and rice, or with legumes. Starch vegetables should not be combined with nuts, seeds, grains, legumes and animal proteins. It is common for the starch vegetables to be combined with meat, fish, eggs or chicken but this is likely to complicate protein digestion, due to the different requirements of starch vegetables compared to proteins. It is best to eat most of the starch vegetables first. Starch vegetables combine fairly well with other cooked vegetables and dairy foods such as milk, cheese or yoghurt.

ACID FRUITS Simple combinations of acid fruits are excellent, such as orange, pineapple and mandarin. Or kiwifruit, strawberry, tangerine and pineapple. The tomato is an acid fruit and it is widely used in various combinations; however, these are not always nutritionally favourable. Ideally, tomato should not be combined with starches and may be replaced with red capsicum. Acid fruits do combine well with small portions of sub acid fruits, and combinations such as orange and almonds are good.

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

FOOD COMBINING INFORMATION

SUB ACID FRUITS Sub acid fruits combine very well with one another and therefore a complete fruit salad can be made and be most nutritious. Obviously a few of the sub acid fruits would not be included due to their unfavourable taste combinations. Avocado on toast, or with a salad with olives, is good. Apples or peaches with almonds is an excellent, delicious simple snack. Papaya with banana is an excellent snack. Grapes are best eaten alone or just a few in fruit salad or muesli.

MELONS Melons require no digestion in the stomach and are basically the simplest food to assimilate, due to their very high water content and very simple structure. Melons are best thought of as a drink and should not be eaten after a large meal, as fermentation and gas may develop. They are an ideal breakfast food.

209

CHAPTER

7z nutrition and diet summary how do I obtain more fruits in my diet?

FRUITS DAILY RECIPE GUIDE IDEAS & BENEFITS CHART FRUITS

BREAKFAST (B)

APPLES

MORNING TEA (M)

PRE (PL) LUNCH

AFTERNOON SNACK (AS)

EVENING SWEETS (ES)

JUICE with pineapple

Crisp with raw almonds

JUICE with strawberry

CRISP with cashews

STEWED with yoghurt

Promotes a healthy digestive system, provides over 12 nutrients, plus an alkaline blood balance.

APRICOTS

JUICE fresh or canned nectar

DRIED or fresh in season

JUICE from shop

DRIED with fresh apple

CANNED with ice cream

Rich in vitamin A, vital for the respiratory system, ideal snack for smokers.

AVOCADO

RIPE on rye toast

RIPE on cracker biscuits

on bread roll with cheese

guacamole with corn chips

Good source of omega 3, helps reduce cholesterol, supplies over 12 nutrients.

BANANA

RIPE on cereal

banana smoothie

with fruit salad

banana cake

with icecream

Provides abundant energy, lots of potassium and numerous nutrients.

FRESH or dried with cereal

Currant or blueberry muffin

JUICE with apple

cookies with slivered almonds

strawberries with cream

Full of antioxidants, especially blueberries, protects the brain from stress. Rich in vitamin C.

DATES FIGS

finely cut served with cereal

scones or dried or fresh

dipped in tahini

date slice

dates with custard

Compact energy food, abundant potassium, fibre, and iron. Ideal food to relieve tiredness.

GRAPES

JUICE

fresh fruit

JUICE pre lunch

fresh fruit snack

red wine

Ideal for blood cleansing, supplies antioxidants, manganese and energy.

GRAPEFRUIT LEMONS

JUICE

lemon meringue slice

squeezed over fish

lemon tea

squeezed over seafood

Cleansing the blood and joint system, good supply of vitamin C and sulphur.

dried papaya slices

fresh papaya entree

watermelon juice

papaya with fruit salad

Very alkaline foods, ideal for healing, relaxes the skin, nerves, ideal for glands.

with cheese

Greek salad

on pizza

salad dressing

Mono-unsaturated oil

orange tea cake

orange pineapple juice

marmalade on crackers

orange tea

Good source of vitamin C, magnesium, potassium, vitamin A.

served on cereal

fresh fruit snack

peaches and almonds

peach pear pineapple juice

with ice cream or yoghurt

Ideal for the skin, hair, digestion, supplies fibre, antioxidants, vitamin A.

JUICE with orange

JUICE with apple

on pizza or fresh juice

pineapple fritter

served with fish

Ideal for the respiratory system, full of sulphur, chlorine, manganese.

on toast

juice

in salad

on sandwich

pasta sauce

Antioxidant–lycopene, numerous nutrients.

nutrition and diet summary

BERRIES CHERRIES CURRANTS PRUNES SULTANAS RAISINS

216

MELONS PAPAYA

JUICE

OLIVES

oil on toast

ORANGES PEACHES PEARS PINEAPPLE TOMATO

JUICE

DIP with biscuits or celery

MAIN BENEFITS

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart on pages 95–96 for adult male and child values.