Fundamentals of Food

The question of what exactly constitutes a 'Healthy Diet' is one which occupies a great deal of our time, and I wish I could say I had the simple answer. Undoubtedly we have to move away from processed and chemically loaded foodstuffs and realised that the less that has been done to a food before we eat it, the better. So for example, apple puree is better than apple juice, but a whole apple is best of all.

My slant on diet obviously requires me to look at the effect that various food groups have on health in general, but on the bowel in particular.

WATER

All living things are dependant on water, and the human body is 70% water, so most of us need to drink more.

It is needed to soften waste matter in the bowel for elimination, to flush out toxins and to regulate the metabolism.

It is vital in the production of our body secretions such as digestive enzymes, saliva, tears, urine and sweat.

It is also important for lubricating joints and efficient functioning of the lungs.

With our hectic lifestyles many of us cannot differentiate between feeling hungry or merely thirsty. By the time we feel real thirst our body may be seriously dehydrated, the less you drink the less you notice thirst. Consequences of chronic dehydration may be constipation, headaches, excess body weight, dry skin and joint problems.

The body loses about 1.5 litres of water a day and to work towards optimal hydration we should…

Increase intake of pure water or herbal teas
Increase intake of essential fatty acids to improve cell membrane permeability
Increase intake of fruits and vegetables which can be up to 90% water
Avoid diuretics such as tea, coffee and alcohol.
Avoid drinking too much water just before or during meals as this can dilute digestive juices and hinder digestion.

OILS AND FATS

Not all fats are created equal! The modern diet can contain large amounts of seriously damaging and toxic fats called hydrogenated fats and trans fats. These are commonly found in processed foods and ready meals, vegetable margarines, refined oils and most commercially baked products such as biscuits cakes and pastries.
On the contrary many more natural foods such as nuts, seeds, fish and avocado contain fats which are positively beneficial because of the essential fatty acids. These fats will help us maintain a healthy metabolism and can be of great benefit in improving bowel function. Omega 3 and 6 oils are found in flaxseed, sunflower seed, pumpkin seed and hempseed oil. These 'good' fats are very delicate and are sensitive to heat light and air, they will turn into bad fats once heated to high temperatures so are best used cold/raw. Even olive oil, which is beneficial in many ways, will oxidise at high temperatures. Coconut oil is probably the most stable oil at high temperatures and can be used in savoury dishes as well as sweet.

PROTEIN

Dietary proteins perform many important functions in our body. They are vital for the maintenance, repair and growth of tissues, collagen and bone as well as production of digestive enzymes and hormones. We need sufficient protein to maintain the integrity of the digestive tract.
Animal proteins are a good source because they contain all 8 essential amino acids, these are not made in the body so have to be provided by food sources. The down side of these proteins is that they are quite acidic and hard to digest, they will tend to slow bowel function. Red meats and especially processed meats can contain high levels of saturated fats which are not good for us. High intake of animal protein is associated with an increased occurance of degenerative disease such as heart disease and cancer so we should limit these foods to once or twice a week and balance them out with plenty of fibre.
Poultry is a better option, and fish is even better so we should increase consumption.
Vegetable protein is the best of all and can be found in beans, pulses, sprouted seeds and soya products. These protein sources are also high in fibre and contain phytoestrogens which can help regulate hormones. If you are a ' chips and chocolate' vegetarian, or rely mainly on pasta and starch, then you need to start including more of these protein rich foods in the diet.
The only downside of these vegetable proteins is that they lack some essential amino acids, eat them in combination with brown rice to provide these, or make sure you add soy beans, spirulina or chlorella to the diet to supplement.

CARBOHYDRATE

Carbohydrate is our main source of energy…but there are good carbs and bad carbs! Many people these days try to limit their carbohydrate intake in an attempt to control or lose weight. We should all consume several portions of whole grain carbohydrate each day…oats, rye, brown and wild rice, pearl barley, quinoa. I find wheat to be one of the less useful grains in this group as I find it has a binding effect in the bowel for most people. In addition we need good quantities of whole fruits and vegetables as these carbohydrates are rich in vitamins, minerals and fibre. This fibre is vital for prevention of constipation by adding bulk to the stool, aiding elimination of toxins, feeding friendly bacteria and reducing cholesterol levels.
Bad carbs are found in white and refined products and can really be seen as empty calories which will have a disruptive effect on blood sugars and may contribute to weight gain, bloating and diabetes.

If you want to do some home study I recommend the books below as a great starting point.

The Holford Low GL Diet: Lose Weight and Feel Great in 30 Days. 

The Holford Low GL Diet

Patrick Holford

Synopsis
Major New Title From Patrick Holford; the only way to lose weight and keep it off permanently, Patrick Holford's New Fatburner Diet is a diet for life...it is safe, simple to follow, you'll never go hungry, and it's full of delicious, nutritious everyday food that genuinely does you good. The New Fatburner Diet is based on the latest medical and nutritional research, made totally accessible. Patrick Holford explains that your body is programmed to turn food into fat instead of energy - and reveals how certain foods will reprogramme your body to burn the fat away. It's that easy! In addition, your energy levels will immediately increase, and you'll feel great! Patrick Holford's New Fatburner Diet includes: Full weight-loss diet and exercise plan; Dozens of luscious recipes and snack suggestions; The latest scientific and nutritional research; Hints, tips, and motivating case studies

The Holford 'low GL' Diet Cookbook: Easy, low-glycemic recipes for weight loss, health and energy.

Synopsis
The Holford Diet showed you how to lose fat fast, safely and permanently. It revealed how the key is to control the number of 'GLs' you consume each day. Based on the latest research, top nutritionist Patrick Holford explained that by eating no more than 40 GLs a day and eating protein with carbohydrate, you can lose weight, control your blood sugar, improve your health and feel truly energised. The Holford 'Low GL' Diet Cookbook is the perfect companion to The Holford Diet. This attractively designed cookbook is packed with delicious tried and tested recipes which are both easy-to-follow and simple to prepare. The GLs of each recipe are clearly calculated for you, so it's easy to stick to your daily limit, especially with over 200 tempting recipes to choose from. With menu-plans and recipes for both weight-loss and maintenance, The Holford 'Low GL' Diet Cookbook will enable you to beat cravings and lose weight permanently.

The Greek Doctor's Diet (Paperback)

Synopsis
The evidence is out there: lifestyle disorders such as obesity, diabetes and cardiovascular disease; chronic inflammatory diseases such as asthma or rheumatic illnesses; female infertility; cancer - all have a great deal to do with the kind of food we eat. Dr Lindberg, who runs a state-of-the-art clinic offering patients multidisciplinary treatment for these degenerative disorders, shows you how to change your lifestyle so you can control your weight and your blood sugar and improve your overall health. Returning to his Greek roots, he advocates eating natural foods and keeping a close eye on the Glycaemic Index. His exposition of current scientific thinking is fascinating and his recipes are at the most delicious end of the 'Mediterranean diet' spectrum. Buy, understand, eat and enjoy the healthy life!

Liver and Gall bladder miracle cleanse Andreas Moritz

The Juice Master: Turbo-charge Your Life in 14 Days (Paperback) 

Synopsis
A practical 14 day diet plan with 30 raw energy recipes from the UK's leading health coach and seminar leader, Jason Vale - aka the Juice Master. Jason Vale is fast becoming the UK's most popular health coach. Here 'the Juice Master' offers his first ever 14 day diet programme. The 14 Day Turbo Charge Your Life programme includes: / no wheat, no yeast and no 'man made' carbs after 6pm (carbs are to be eaten at lunchtime only) / 70 per cent of your daily menu being comprised of water-rich 'live' foods / not eating 3 hours before going to bed / exercising twice a day for 45-60 mins (weight resisting exercise every other day) / TV and recreational computer time being kept to a max of 2 hours a day / 30 great recipes including Green Veggie Power Soup, Turbo Salad, Protein Snack Attack, and Green Power Smoothie Jason Vale tackles the most common excuses we use to let ourselves off the hook: 'I can't because! I've got a slow metabolism! I don't have time!' and offers inspirational stories of people who have overcome giant obstacles to achieve their goal. This book will help you move from a dieting mentality to one where you focus on what you can have rather than what you think you can't have.

The Liver Detox Plan: The Revolutionary Way to Cleanse and Revive Your Body (Paperback)

Synopsis
The liver handles hundreds of different reactions and its health affects every part of the body. This text offers an easy-to-follow clean-up plan to leave the reader feeling fresh and revived. By following a 4- or 8-week plan, greater vitality, energy, and weight-loss can be achieved.