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Feb 18
2008
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Eating healthily without turning into an ascetic monkPosted by heretix in selfhelp, healthy eating, health, CAM   |
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Eating healthily without turning into an ascetic monk
One of the most important ways in which we can influence our health is by monitoring what we eat.
Eating unhealthily – too much animal fat, salt, sugar and artificial additives – can cause irreparable damage to our bodies, especially to the cardiovascular system and the kidneys. Eating healthily can increase vitality, immunity and life expectancy.
We can also influence the health of future generations by teaching our children healthy eating habits.
Food can be used not only to prevent illness but also to treat it. Throughout the ages, and in all cultures, food has played an important role in healing the sick. Yet in contemporary Western societies the emphasis in healthcare has moved from traditional methods, such as diet, to modern medical techniques and a reliance on pharmaceuticals.
the principles of healthy eating
This basic template for healthy eating closely matches the traditional diet that is – or was – eaten in many cultures. Civilizations throughout history have relied upon a combination of cereals and pulses for their staple diet. In Asia this combination is rice and soya; in America it was corn and beans; in Europe it was wheat, rye, barley, oats or buckwheat and beans, lentils or other pulses; and in Africa it is wheat, millet or sorghum and beans or chickpeas.
Traditionally, a variety of fruit and vegetables (often eaten raw) have complemented this diet, together with small amounts of meat and fish when available. Fermented foods, such as cheese, yoghurt, curd, fish sauce, pickled vegetables, cider, beer and wine – all of which have a beneficial effect on the gut – also feature in the traditional diet. This diet is ideally suited to the human body – it is rich in friendly bacteria, fibre and nutrients and helps to maintain a healthy biological balance in the gut.
It is very easy to adopt the healthy eating habits that are characteristic of such diets by following these simple common-sense measures:
Buy more fresh fruit and vegetables (they are rich in antioxidants – substances that help to prevent degenerative disease such as cancer and heart disease), cereals, pulses and fish.
Cut down on meat, dairy products and convenience food.
Replace meat with oily fish.
Tailor food intake to match your actual calorie needs (for most people this means eating less).
Buy a cook book that emphasizes the Mediterranean diet.
Reduce your intake of sugar, coffee, tea, fizzy drinks and alcohol.
Eat at regular intervals (up to five times a day if this suits your needs).
lEat food that is in-season and, ideally, locally produced.
Make sure that your diet is as varied as possible.
lUse fresh ingredients as often as possible; avoid canned or dried food which contains additives.
Be flexible in your eating – aim for balance and enjoyment. Avoid rigid dietary programmes.
At this time of the year, most people will want to improve their resistance to colds and flu. To boost your immune system, cut down alcohol and animal fat, and eliminate from your dietary foods that you suspect may be causing food allergy: the most common culprits are citrus fruits, corn, eggs, milk and cheese, nuts, pork processed tomatoes, shellfish, wheat and foods containing monosodium glutamate or any “E numbers”.
Three categories of foods strengthen the immune system:
1) anti-infective: such as basil, blackberries, blueberries, cinnamon, cloves, cumin, garlic, juniper, lemon, thyme, and live yoghurt which is rich in lactobacilli.
2) anti-inflammatory: such as apple, artichoke, blackcurrants, cabbage, camomile, cherries, cucumber, elder, lemon balm, mint, oily fish, pears, raspberries, redcurrants, watercress, watermelon.
3) Diuretic and depurative: such as artichoke, chives, dandelion, green beans, leeks, onions
Green vegetables are rich in vitamins, beta-carotenes, minerals and trace elements, all of which play an important part in maintaining a healthy immune system.
Red, green and yellow vegetables or fruit contains powerful antioxidants that help sustaining the immune system.
Pulses, shellfish and unrefined cereal provide a good supply of zinc, an important immuno-stimulant.
Pierre Jean Cousin is the author of Food is Medicine , (Duncan Baird Publishing)
He practices acupuncture, herbal medicine and homeopathy at Cure By Nature
95 Replingham Road, London SW18 5LU Tel: 020 8875 1101
Cure By Nature is a well established practice of complementary medicine, with experienced practitioners in physiotherapy, osteopathy, massage, reflexology and nutrition
One of the most important ways in which we can influence our health is by monitoring what we eat.
Eating unhealthily – too much animal fat, salt, sugar and artificial additives – can cause irreparable damage to our bodies, especially to the cardiovascular system and the kidneys. Eating healthily can increase vitality, immunity and life expectancy.
We can also influence the health of future generations by teaching our children healthy eating habits.
Food can be used not only to prevent illness but also to treat it. Throughout the ages, and in all cultures, food has played an important role in healing the sick. Yet in contemporary Western societies the emphasis in healthcare has moved from traditional methods, such as diet, to modern medical techniques and a reliance on pharmaceuticals.
the principles of healthy eating
This basic template for healthy eating closely matches the traditional diet that is – or was – eaten in many cultures. Civilizations throughout history have relied upon a combination of cereals and pulses for their staple diet. In Asia this combination is rice and soya; in America it was corn and beans; in Europe it was wheat, rye, barley, oats or buckwheat and beans, lentils or other pulses; and in Africa it is wheat, millet or sorghum and beans or chickpeas.
Traditionally, a variety of fruit and vegetables (often eaten raw) have complemented this diet, together with small amounts of meat and fish when available. Fermented foods, such as cheese, yoghurt, curd, fish sauce, pickled vegetables, cider, beer and wine – all of which have a beneficial effect on the gut – also feature in the traditional diet. This diet is ideally suited to the human body – it is rich in friendly bacteria, fibre and nutrients and helps to maintain a healthy biological balance in the gut.
It is very easy to adopt the healthy eating habits that are characteristic of such diets by following these simple common-sense measures:
Buy more fresh fruit and vegetables (they are rich in antioxidants – substances that help to prevent degenerative disease such as cancer and heart disease), cereals, pulses and fish.
Cut down on meat, dairy products and convenience food.
Replace meat with oily fish.
Tailor food intake to match your actual calorie needs (for most people this means eating less).
Buy a cook book that emphasizes the Mediterranean diet.
Reduce your intake of sugar, coffee, tea, fizzy drinks and alcohol.
Eat at regular intervals (up to five times a day if this suits your needs).
lEat food that is in-season and, ideally, locally produced.
Make sure that your diet is as varied as possible.
lUse fresh ingredients as often as possible; avoid canned or dried food which contains additives.
Be flexible in your eating – aim for balance and enjoyment. Avoid rigid dietary programmes.
At this time of the year, most people will want to improve their resistance to colds and flu. To boost your immune system, cut down alcohol and animal fat, and eliminate from your dietary foods that you suspect may be causing food allergy: the most common culprits are citrus fruits, corn, eggs, milk and cheese, nuts, pork processed tomatoes, shellfish, wheat and foods containing monosodium glutamate or any “E numbers”.
Three categories of foods strengthen the immune system:
1) anti-infective: such as basil, blackberries, blueberries, cinnamon, cloves, cumin, garlic, juniper, lemon, thyme, and live yoghurt which is rich in lactobacilli.
2) anti-inflammatory: such as apple, artichoke, blackcurrants, cabbage, camomile, cherries, cucumber, elder, lemon balm, mint, oily fish, pears, raspberries, redcurrants, watercress, watermelon.
3) Diuretic and depurative: such as artichoke, chives, dandelion, green beans, leeks, onions
Green vegetables are rich in vitamins, beta-carotenes, minerals and trace elements, all of which play an important part in maintaining a healthy immune system.
Red, green and yellow vegetables or fruit contains powerful antioxidants that help sustaining the immune system.
Pulses, shellfish and unrefined cereal provide a good supply of zinc, an important immuno-stimulant.
Pierre Jean Cousin is the author of Food is Medicine , (Duncan Baird Publishing)
He practices acupuncture, herbal medicine and homeopathy at Cure By Nature
95 Replingham Road, London SW18 5LU Tel: 020 8875 1101
Cure By Nature is a well established practice of complementary medicine, with experienced practitioners in physiotherapy, osteopathy, massage, reflexology and nutrition