Eating Well - Beaming with Health

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To Bill Acknowledgments This book is essentially a distillation of ten years of teaching nutrition to naturopathic students. I would like to acknowledge my good friend Linda van Niekerk, and my good husband, Bill Alldritt, for suggesting I create a book from these lectures. I am deeply appreciative for the help and advice I have received from the following people: Lorna Scott, Kerrie Murrell, Dannae Brown, Doris Alldritt, Craig Ashley-Russell, Lyn Crossley and Phil. Thankyou. Special thanks to my publisher, Stuart Neal, for making the book writing process as painless as possible.
Introduction I have some very smart patients. Sick, but smart. It always surprises me how these intelligent, creative, successful people often do not have a clue about good nutrition. Oh, they might murmur knowingly about the benefits of omega-3 fatty acids; but when questioned will sheepishly admit to being flummoxed. They are not alone! In my 10 years of teaching in naturopathic colleges, I have found a mass of con-fusion. What is the difference between a legume and a grain? Is a legume the same as a bean? Should I care? Why do beans give me flatulence? Other questions include: Why aren ' t six cups of coffee equivalent to six cups of water?; and Why do I feel tired after lunch? Let alone knowing the intricacies of fatty acids. In fact, it takes quite a lot of background information before one understands that an omega-3 fatty acid is scientist-speak for a chain of carbons <strong>with</strong> the first double-bond occurring on the third carbon from the methyl end. No wonder people get confused! Nearly every magazine and infotainment program has something to say about diet and nutrition. Unfortunately, the information is often contradictory. For example, take the maxim `Cholesterol is bad ' . In fact, cholesterol is not bad. Cholesterol is vital. Did you know that from cholesterol the body makes oestrogen, phospholipids necessary for brain function, vitamin D and the stress hormone cortisol? It doesn ' t help to see avocados proudly sporting `no cholesterol ' labels when the poor green darlings don ' t possess a liver <strong>with</strong> xi
Page 2 and 3: Mim Biem The Commonsense Guide to E
Page 4 and 5: Contents Introduction Part I: The G
Page 6 and 7: Contents Food additives: preserve o
Page 10 and 11: xii The Commonsense Guide to Eating
Page 12 and 13: f-cm DESCENDING COLON
Page 14 and 15: 4 T&e Commonsense Gaide to Eating W
Page 16 and 17: 6 The Commonsense Guide to Eating W
Page 18 and 19: 8 The Commonsense Guide to Eating W
Page 20 and 21: I0 The Commo~rsense G de to Eating
Page 22 and 23: 1.2 T&e Commonsense Guide to Eating
Page 24 and 25: 14 The Commonsense Guide to Eating
Page 30 and 31: Carbohydrates: Fuel and Fibre The w
Page 32 and 33: Carbohydrates: Fael and Fibre 23 Co
Page 34 and 35: Carbohydrates: FzleZ and Fibre 25 n
Page 36 and 37: Carbohydrates: Fuel and Fibre 27 su
Page 38 and 39: Carbohydrates: Fuel and Fibre 29 as
Page 40 and 41: Carbohydrates: Fuel and Fibre 31 th
Page 42 and 43: Ca~bohyd~ates: Fael and Fibre 33 De
Page 44 and 45: Carbohydrates: Fzcel and Fibre 35 !
Page 46 and 47: Protein: Strength and Structure Loo
Page 48 and 49: Protein: Strength and Structure 39
Page 50 and 51: Protein: Strength and Structure 41
Page 52 and 53: Protein: StrengfA and Stmctzcn 43 a
Page 54 and 55: Protein: StrengtA and Stmctu~e 45 y
Page 56 and 57: 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
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T4e Food We Eat 103 B3 B5 B6 B9 Cal
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The Food We Eat 105 WILD RICE Wild
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The Food We Eat 107 corn as a veget
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The Food We Eat 109 sweet fruits th
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The Food We Eat 111 Bananas, partic
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The Food We Eat 113 PEACH Native to
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114 The Commonsense Gzlide to Eatin
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lf 6 The Commonsense Guide to Eatin
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118 T4e Commonsense Guide to Eating
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120 The Commomense Guide to Eating
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122 The Commonsense Guide to Eating
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126 T&e Commonsense Ggide to Eating
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128 Tie Commonsense Gzlide to Eatin
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130 The Conzmonsen~e Guide to Eatin
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The basics of micronutrients Nowada
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The basics of micronutrients 145 Ar
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The basics of micronutlr'ents 147 H
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The basics of micronzctl$ents 149 y
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The basis of micronutrients 151 Her
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Getting to Know You 153 role to pla
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Getting to Know You 155 blindness i
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Getting to Know You 157 to their di
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Getting to Kptow You 159 protein. B
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Food sources of B5 Elderberries, ro
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Getting to Know You 163 Food source
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Getting to Know You 165 Conditions
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Getting to Know You 167 Another fea
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Getting to Know You 169 Make sure y
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Gening to Know Yozl 171 Vitamin K -
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Catechin Cournarin Quercetin Anthoc
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Getting to Know You 175 in bones an
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Getting to Know You 179 Foods conta
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Getting to Know You 181 Iron szcppl
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Gemkg to Know You 183 Food sources
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Getting to Know You 187 Conditions
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Getting to Know You 189 key nutrien
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Getting to Know You 191 Without zin
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Good Diet On the whole, my patients
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Good Diet 197 disease, obesity, dia
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Good Diet 199 frozen for those busy
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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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