Monday, 21 December 2015

Nutrition in Essence - food education book

This book covers all the basics, but is quite wordy with relatively few facts, and doesn't have a condensed summary of dietary guidelines for frequent reference.

For anyone with bowel-related problems caused by a permeable intestinal wall (irritable bowel, food sensitivities, ...) both lack of fibre and too much (e.g. fibre removed from its wholefood source, such as bran flakes) cause problems.

 Eating whole, plain fruit, vegetables, nuts, grain, protein ensures a balanced diet, and the soluble fibre (such as in oats) is less abrasive then insoluble fibre (such as in wholemeal bread).

 For those concerned about lack of essential omega3 oil (which is unlikely with a balanced diet), eating tinned pilchards once a month very nearly provides a month's supply!

 Processed foods carry many risks that unprocessed equivalents don't.

Frying and roasting foods, especially fats, degrade the food more than simmering / steaming, due to the higher temperature. There is a heavily advertised fad for buying fat-free, skinned chicken breasts, at inflated prices.

 But simmering whole chicken, keeping the stock, and removing the fat from the top (after standing it in the fridge for a while) provides all the available nutrients from the skin, the bones, ... all the parts of the chicken that were otherwise wasted.
Nutrition in Essence - food education book

Contents: (chapter#, title, page#)

Part 1 Nutrition - the basics
Chapter 1 Wholefood nutrition 3

Part 2 Chapter 2 Nutrients in food

Macronutrients 15

Chapter 3 Micronutrients 35

Chapter 4 Special nutrients 43 Part 3 How the body processes food

Chapter 5 Digestion and detoxification 55 Part 4 Nutritional issues

Chapter 6 Blood sugar 67

Chapter 7 Stress 77

Chapter 8 Weight loss 85

Chapter 9 Women's health 93

Chapter 10 Cardiovascular health 103

Chapter 11 The immune system 109

Chapter 12 Ageing and the skin

119 Where to go from here 129. There are academic sites (e.g. full of research findings, some of which are contradictory - if you fancy the associated headache.

But the best experiments are often performed 'accidentally'. An example is the Economic Depression on the 1930s, during which the life expectancy of USA citizens INCREASED by 6 years! See the following videos for details:

Eat, Fast and Live Longer

Michael Mosley has set himself a truly ambitious goal: he wants to live longer, stay younger and lose weight in the bargain. And he wants to make as few changes to his life as possible along the way. He discovers the powerful new science behind the ancient idea of fasting, and he thinks he's found a way of doing it that still allows him to enjoy his food. Michael tests out the science of fasting on himself - with life-changing results.

How to live to 101

The quest to live longer has been one of humanities oldest dreams, but while scientists have been searching, a few isolated communities have stumbled across the answer.

On the remote Japanese island of Okinawa, In the Californian town of Loma Linda and in the mountains of Sardinia people live longer than anywhere else on earth.

In these unique communities a group of scientists have dedicated their lives to trying to uncover their secrets. Horizon takes a trip around the globe to meet the people who can show us all how to live longer, healthier lives.

The publishers' description: Designed to inspire and to motivate, Nutrition in Essence provides readers with a beautifully illustrated, easy to follow introduction to this complex field.

Are all fats bad? What about carbohydrates? In the age of fad diets that offer confusing and often conflicting advice on nutrition, this book provides a clear and objective guide through the maze. Based on sound scientific knowledge, it introduces the fundamentals of nutrition in an accessible format.

It enthuses readers and encourages further study by including fascinating information on topics such as overcoming stress and fatigue, hormonal issues, boosting the immune system and how we can use nutrition to age gracefully.

Written in an accessible style with numerous features such as FAQs, case studies and summaries as well as therapeutic recipes, this book is the perfect introduction for students on short courses, professional therapists topping up their skills and anyone needing a balanced guide to this complex field.

In case text books & social media give you a head ache (the conflicting advice certainly can) remember that healthy food is very often colourful:

colourful fruit salad

(Tags: diet, nutrition, dreams, popular science, video, wellbeing, mental health )


1 comment :

  1. healthiest way to cook vegetables

    Veggies are really good for you. And you can make them even more nutritious if you prepare them in ways that maximise their benefits.

    Studies show the process of cooking actually breaks down tough outer layers and cellular structure of many vegetables, making it easier for your body to absorb their nutrients.

    For example, studies found that eating cooked spinach and carrots resulted in higher blood levels of the antioxidant beta carotene, which then converts to vitamin A.

    It is not just limited to vitamins — cooking vegetables also helps increase the amount of minerals, like calcium, magnesium and iron, available to the body.

    Steam, don't boil

    As a general rule, it is best to keep cooking time, temperature and the amount of liquid to a minimum. That is why steaming is one of the best ways to cook most vegetables. It turns out that is especially true for broccoli, long touted as one of our top anti-cancer foods. Researchers found steaming kept the highest level of nutrients.

    When in doubt, microwave

    Microwaving uses little to no water, and can heat the veggie quickly from within, preserving nutrients such as vitamin C that break down when heated. Phyto-nutrients are compounds naturally found in plants that provide health benefits and disease protection in the human body.

    Saute, don't fry

    Studies show that during deep-fat frying, fat penetrates the food and vegetables dehydrate. But sauteing in a bit of healthy cooking oil, such as extra-virgin olive oil, is a great way to cook many vegetables. Not only does it maximise flavour, but the addition of olive oil appears to increase the absorption of phytonutrients like phenols and carotenes.

    Griddling, baking & roasting

    Veggies griddled with a tiny bit of olive oil can develop intense flavour and be quite healthy. Baking or roasting is hit-or-miss, and very dependent on the vegetable.


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