What to eat, cholesterol and prebiotics plus nutty crackers recipe
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What is a healthy diet?

What should I eat?


 Dear <<First Name>>

There is a huge amount of confusion about what we should eat to stay healthy. Not helped by sensational media coverage.

Should I eat low fat or high fat?
Are grains good or bad?
Is soy healthy or bad?
Can I eat butter or is margarine better?

Then there are numerous diets all claiming to be the ideal; Vegan ( no animal products at all), Vegetarian ( includes dairy and eggs), Mediterranean ( olive oil, fish, wholegrains, legumes, fruits and vegetables plus occasional meat and dairy), Raw food ( speaks for itself),Paleo ( fish, meat, fruits & veggies,unrefined fats,no grains, no alcohol, no dairy or sugar), Banting ( similar to Paleo but an emphasis on low carbs and dairy may be included) and many other variants Atkins, Zone, Dukan, Metabolic, South Beach etc etc.

The first nutrition course I did in 1995 promoted vegan and raw foods as the ideal diet for health. One of the lecturers who had a heart attack at age 29 recovered fully without medical intervention by putting himself on a vegan diet. More recently I attended a seminar where a vegetarian diet was promoted as the ideal.
However my experience has been that not everyone does well on a vegan/vegetarian diet and in fact some people do very badly!

So I now have a strong belief that one size does not fit all. Its part of my job to find the ideal eating pattern for each patient depending on their constitution and particular disease patterns.

For example cancer patients with solid tumours like breast, lung, liver, prostate,colon etc do better on a mainly plant based diet while people with blood and immune cancers and diabetics and those with pre diabetes  fare better with a high fat, low carb diet.

If you are generally healthy and want to know what to eat there are some general guidelines:

1. Firstly find out if you have any food intolerances and avoid those or get desensitised to them   ( I can identify these for you if you aren't sure and desensitise you if necessary).
2. Eat fresh foods that are as unadultered as possible i.e. organic meats, wild caught fish, organic vegetables and fruit and organic nuts, good quality fats and oils and organic wholegrains.
3. Avoid processed foods especially processed meats. Most of us eat more processed food than we realise. Read labels and if you can't understand what's in there don't buy it. Take a stocktake of your pantry and fridge and throw out anything that's processed or contains harmful ingredients. BE RUTHLESS!
4. Avoid hydrogenated and processed oils.
5. Obviously avoid junk and snack foods as much as possible.
6. Avoid sugar in all its forms, artificial sweeteners and high fructose corn syrup. Use natural sugars like dates,coconut sugar,rapardura and  maple syrup in moderation.

Asparagus can help stress levels

What are prebiotics?

Most people have now heard of probiotics which are friendly bacteria that improve gut function. Prebiotics are plant fibres that pass undigested to the large intestine where they feed and nourish these good bacteria.

Prebiotic sources are raw chicory root, raw jerusalem artichoke, raw garlic,under ripe bananas,raw asparagus and raw and cooked onions.

As regular readers of this newsletter know there is a strong gut brain connection and stress damages our friendly bacteria. Researchers from the University of Colorado at Boulder found that prebiotics also reduce stress levels as they have a protective effect on good bacteria and may even help reestablish good sleeping patterns.

Cholesterol and Heart Disease

In a Norwegian study using 10 years of data ( H Peterson JA Sigurdsson  and C Bengtsson ) they looked at the effect of cholesterol levels on the risk of dying from coronary heart disease.

They found there was no effect on risk for men and in women a higher blood cholesterol level was actually protective.

Unsurprisingly smoking increased the risk threefold.

 2012 Feb;18(1):159-68. doi: 10.1111/j.1365-2753.2011.01767.x. Epub 2011 Sep 25.

Go nuts for Nutty Crackers

These vegan, gluten free and NUT FREE crackers are easy to make and go well with dips or cheese. For the recipe click here.
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