Eating Well - Beaming with Health

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The basis of micronutrients 151 Here are a few commonsense rules to follow to help ensure a diet rich in nutrients: Reduce coffee, tea, cigarettes and alcohol Eat fresh food instead of canned, frozen or presewed where possible Choose wholemeal over refined (white) flour and rice products Eat plenty of aII vegetables and fruit Avoid food and drinks with chemicals, preservatives, artificial sweeteners and colourings Exercise regularly Manage your stress Drink plenty of water
Getting to Know You: Vitamins and Minerals Antioxidants Just what are antioxidants? And how can they improve your health now and into the future? Increased interest in the field of antioxidants has resulted in fascinating new information. In fact, a revolution has occurred in the way we view the onset of certain diseases and even ageing has come under scrutiny. Antioxidants appear to help prevent or delay these processes. Free radicals: a necessary evil To understand why antioxidants are so good, we must first become acquainted with their nemesis - free radicals. A free radical is defined as any molecule that has an unpaired electron in its outer orbit. Molecules prefer their electrons paired, so this situation is disturbing. The free radical molecule with the unpaired electron is unbalanced and therefore highly reactive. In non-technical language, a troublemaker! Free radicals are formed in the body and have an important
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Mim Biem The Commonsense Guide to E
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Contents Introduction Part I: The G
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Contents Food additives: preserve o
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To Bill Acknowledgments This book i
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xii The Commonsense Guide to Eating
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f-cm DESCENDING COLON
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4 T&e Commonsense Gaide to Eating W
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6 The Commonsense Guide to Eating W
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8 The Commonsense Guide to Eating W
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I0 The Commo~rsense G de to Eating
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1.2 T&e Commonsense Guide to Eating
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14 The Commonsense Guide to Eating
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Carbohydrates: Fuel and Fibre The w
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Carbohydrates: Fael and Fibre 23 Co
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Carbohydrates: FzleZ and Fibre 25 n
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Carbohydrates: Fuel and Fibre 27 su
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Carbohydrates: Fuel and Fibre 29 as
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Carbohydrates: Fuel and Fibre 31 th
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Ca~bohyd~ates: Fael and Fibre 33 De
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Carbohydrates: Fzcel and Fibre 35 !
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Protein: Strength and Structure Loo
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Protein: Strength and Structure 39
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Protein: Strength and Structure 41
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Protein: StrengfA and Stmctzcn 43 a
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Protein: StrengtA and Stmctu~e 45 y
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Fat: Not a Diw Word 17 chains of fa
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Fat: Not a Dirty Word 49 atoms toge
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Fat.. Not a Dim Word 51 Trans and d
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Fat: Not a Dirty Word 53 to the wea
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Fat: Not a D iq Word 55 eicosapenta
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Fat: Not a Dim Word 57 vouch for Ja
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Water: The Most Important Nutrient
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Water: The Most Impoflant Nzltrient
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Water: The Most Important Nutrient
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Safe or Fake: Additives, Organics a
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Safe or Fake 69 dizziness, memory l
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Food additives: preserve or punish?
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Safe or- Fake 73 Other preservative
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Safe or Fake 75 The usual suspects
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Safe or Fake 77 How bacteria breed
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Safe or Fake 79 ahead and thaw your
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Safe or Fake 81 Although organic pr
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The Food We Eat Nuts, seeds and oil
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The Food We Eat 87 CASHEW Slightly
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The Food We Eizt 89 PEANUT Peanuts
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The Food We Eat 91 Aunt Martha seem
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The Food We Eat 93 DANDELION ROOT D
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The Food We Eat 95 The classic 'col
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The Food We Eat 97 BROCCOLI Part of
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Tde Food We Eat 99 L E ~ C E The da
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TAe Food We Eat 101 the germ, the e
Page 108 and 109: T4e Food We Eat 103 B3 B5 B6 B9 Cal
Page 110 and 111: The Food We Eat 105 WILD RICE Wild
Page 112 and 113: The Food We Eat 107 corn as a veget
Page 114 and 115: The Food We Eat 109 sweet fruits th
Page 116 and 117: The Food We Eat 111 Bananas, partic
Page 118 and 119: The Food We Eat 113 PEACH Native to
Page 120 and 121: 114 The Commonsense Gzlide to Eatin
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Page 124 and 125: 118 T4e Commonsense Guide to Eating
Page 126 and 127: 120 The Commomense Guide to Eating
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Page 132 and 133: 126 T&e Commonsense Ggide to Eating
Page 134 and 135: 128 Tie Commonsense Gzlide to Eatin
Page 138 and 139: 130 The Conzmonsen~e Guide to Eatin
Page 150 and 151: The basics of micronutrients Nowada
Page 152 and 153: The basics of micronutrients 145 Ar
Page 154 and 155: The basics of micronutlr'ents 147 H
Page 156 and 157: The basics of micronzctl$ents 149 y
Page 160 and 161: Getting to Know You 153 role to pla
Page 162 and 163: Getting to Know You 155 blindness i
Page 164 and 165: Getting to Know You 157 to their di
Page 166 and 167: Getting to Kptow You 159 protein. B
Page 168 and 169: Food sources of B5 Elderberries, ro
Page 170 and 171: Getting to Know You 163 Food source
Page 172 and 173: Getting to Know You 165 Conditions
Page 174 and 175: Getting to Know You 167 Another fea
Page 176 and 177: Getting to Know You 169 Make sure y
Page 178 and 179: Gening to Know Yozl 171 Vitamin K -
Page 180 and 181: Catechin Cournarin Quercetin Anthoc
Page 182 and 183: Getting to Know You 175 in bones an
Page 186 and 187: Getting to Know You 179 Foods conta
Page 188 and 189: Getting to Know You 181 Iron szcppl
Page 190 and 191: Gemkg to Know You 183 Food sources
Page 194 and 195: Getting to Know You 187 Conditions
Page 196 and 197: Getting to Know You 189 key nutrien
Page 198 and 199: Getting to Know You 191 Without zin
Page 200 and 201: Good Diet On the whole, my patients
Page 202 and 203: Good Diet 197 disease, obesity, dia
Page 204 and 205: Good Diet 199 frozen for those busy
Page 206 and 207: Good Diet 201 FOODS MILK & ALTERNAT
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Good Diet 203 Breakfast Fresh seaso
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Tailor-made Allergy It seems more a
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digestive tract is still allowing t
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Tailor-made 209 any chance of an al
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Tailor-made 21 1 barley, rye, wheat
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Tailor-made 213 tenderness, weight
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Tailor-made 215 come from fat. If y
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Tailor-made 21 7 Stress Stress is a
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nervous and immune systems. These i
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Glossary Amylase An enzyme present
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Glossary 223 genetic material. Muta
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Glossary 225 hollow organs such as
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Bibliography 227 Pengelly, A. The C
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Eating Well - Beaming with Health

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