JULY 2014 - Important Food Choices

The Food You Eat Affects Your Entire Well-being

“Let your food be your medicine, and your medicine be your food.”  Hippocrates

Why the food we eat is important:

Making conscious decisions about the food we eat is just as important as our relationships, careers and recreational activities. Without our health we are restricted to do all the things we love and cannot embrace life to the fullest. Making poor food choices will eventually lead to chronic disease, forcing you to look after yourself. The best fighting chance we have against disease is prevention. Eating a diet high in fibre and low in fat will help to reduce the risk of cancer, heart disease and diabetes.  

Poor dietary practices can lead to being overweight, which increases the risk of becoming obese. Low self-esteem, relationship issues and social isolation can often occur as a result of obesity. Depression, anxiety and mood swings are often seen in people who are obese.

A low nutrient diet impairs the body to function optimally leading to multiple problems affecting digestion, absorption and metabolism. When this process does not operate optimally it can cause secondary conditions such as metabolic syndrome, poor liver detoxification and reduced bowel clearance.

Decreased nutrients in the diet can lead to impaired immune system function, therefore making the body more susceptible to infection. Frequent colds and flu’s is a good example of poor immunity and nutritional deficiencies.

Poor Food Choices:

·         Saturated fat eaten in excess increases the risk of cardiovascular disease. Saturated fats include: All animal products, meat, cheese, deli meats, sausages, butter and cream. Biscuits, chocolates, cakes and pastries also contain high saturated fat as well as refined sugars.

·         Refined carbohydrates have had the germ and bran content of the grain removed. The bran and germ contain the highest level of vitamins, minerals and fibre. Refined carbs not only have no nutritional content, they also rob the body of its nutrient stores to break it down. Refined carbohydrates include: white bread, pastas, white rice and white flour.

·         A diet high in saturated fat and refined sugars can lead to metabolic problems such as diabetes mellitus. This condition is becoming increasingly common in Western societies and is caused by a disruption in normal insulin secretion and production. A disruption in insulin causes the body’s blood sugar levels to become too high, in turn leading to an increased risk of heart disease, stroke, kidney disease and loss of nerve function.

·         Processed foods contain additives, preservatives, refined sugar and other chemicals. Foods that are processed are not in their natural form. These alterations have been linked to reduced concentration, hyperactivity and aggression.

Foods to enhance your vitality and well-being:

Eating healthy foods enhance vitality, strengthen immunity, reduce stress and improve mental performance. Eating healthy will not only make you feel amazing, you’ll also look fantastic and love life.

Healthy Food Choices:

·         Living raw foods such as fresh vegetables and fruits are the key ingredient to healthy living. These foods eaten raw contain natural enzymes that help to keep the body vital and alive. These natural enzymes will help to aid better digestion, improve metabolism and enhance energy.

·         Essential fatty acids (EFA’s) are good fats that are absolutely vital to good health. These healthy fats can help boost immunity, protect your heart, reduce cholesterol and enhance metabolism. Foods high in EFA’s include: Oily fish, avocado’s raw nuts, linseeds, sunflower seeds, pepitas and sesame seeds.

·         Whole grains are rich in vitamin B and fibre. These foods can help improve your energy, digestion and elevate mood. Complex carbohydrates include: brown rice, millet, buckwheat, quinoa, barley, oats and rye.

·         Lean quality proteins contain amino acids, which are the essential building blocks of the body. Protein is required to help transport substances around the body, regenerate cell & tissue growth and provide mechanical support such as collagen & connective tissue. Proteins are also involved in immune protection and nervous system signalling. Foods high in protein are: meat, fish, poultry, quinoa and seeded sprouts. Legumes combined with grains will provide you a complete source of protein and will enhance metabolism.

Helpful Suggestions to get the most out of food:

·         High fibre foods rich in nutrients such as fresh fruit & vegetables, whole grains and legumes will provide most of the body’s fuel power. Organic is preferable, but can be expensive. When purchasing fresh fruit and vegetables, ensure you wash them thoroughly using a vegetable wash or white vinegar. This will remove toxic pesticides from your food and reduce the risk of health problems.

·         Avoid overcooking vegetables. The best method is to steam vegies for a few minutes. The colour should still look vibrant.

·         DVD recommendation: Food Matters

Book recommendation: “You are what you eat.” Dr Gillian McKeith 

Written by: Vanessa Laird - Naturopath Calanna Pharmacy Woree
contact: vanessaw@calannapharmacy.com.au