Sue Stevens - Handcrafted Health

Our bodies require carbohydrates, protein, fats, vitamins, minerals and water to function correctly and an imbalance can lead to ill-health.

Addressing diet and creating a comprehensive balanced program of nutrition through whole foods and nutritional supplements is one of the main ways to regain and maintain health. Making changes in this area can boost energy levels and correct symptoms caused by nutritional deficiencies and food allergies/insensitivities.

In addition, programs can be successfully used to help with weight loss and maintenance, management of chronic diseases and athlete care.

Below are 20 suggestions regarding food and diet that can be part of a healthily life.

1. Eat a varied and interesting diet. A good diet does not have to be boring or taste like chaff, some of the healthiest and long-lived people in the world at the most interesting and tasty food. Try to have a colourful plate, the more colour the more able you are to get a good cross section of vitamins and minerals. Try not to eat the same thing each day or if you do make sure it is a nutrient dense whole food such as nuts, seeds, fruit and veg.

2. Drink plenty of fluids every day. Water is vital, about 2 liters a day (plus a litre for every hour of exercise) is needed and more in hot weather and with exercise as a general rule a dry mouth means that dehydration has already began. Fluids, like food should be varied, fruit juices (some of which can have as much sugar as soft drinks) should be diluted. Other sources can be herbal teas, which have many flavors to suit or just add a squeeze of lemon to water.

3. Eat fresh and organically grown foods where possible. Fresh is best there are less preservatives, nutrient levels are higher and it often tastes better. Enzymes derived from live food helps the digestive processes in the body too. Where possible, buy organic foods to minimize exposure to chemicals.

4. Stay on therapeutic diets only as long as needed. A therapeutic diet is prescribed with a particular outcome in mind, lowering cholesterol, losing weight or improving anemia. They can be very restrictive and should only be maintained until the desired results are obtained. Occasionally, some of the basic principals will need to be maintained lower saturated fat and salt intake is sensible for everyone.

5. Have at least 5 to 7 different types of vegetables and 1-2 pieces of fruit daily. Vegetables and fruits contain a good range of vitamins, minerals trace elements, essential fatty acids, anti-oxidants and fibre. They are also good sources of a variety of components which impart specific health giving properties: cabbage and tomatoes reduce cancer risk; legumes contain phyto oestrogens; bitter components flush the gall bladder; fruit pectin lowers cholesterol; celery lowers blood pressure and reduces acid build-up in joints. Vegetables should be varied, 2 or 3 orange, red or yellow and at least 2 green. Fruit is lower in minerals than vegetables and higher in sugar, it is best consumes whole (not juiced) to retain the fibre and slow absorption of sugar.

6. The main energy foods should be complex. Carbohydrates are energy foods which can be consumed as either whole foods (grains) or refined (sugar). Complex carbohydrates from whole grains, legumes, vegetables, salad, nuts, seeds, soy products should constitute the major part of carbohydrates consumed. These complex carbohydrates are high in fibre, can contain phyto-oestrogens, can lower blood cholesterol, regulate blood sugar and bowel movements and ensure a good, steady supply of energy.

7. Ensure the diet contains adequate fibre. All plant food contains fibre; there are 2 different types soluble and insoluble both of which have great health benefits. Fibre reduces constipation, stabilizes blood sugar, helps reduce cholesterol, helps increase the good bugs in the bowel, protects against diseases like breast, colon cancer and diabetes. The best sources are whole foods fruits, vegetables and grains.

8. Fats in the diet. Saturated fats come from animal products including diary and should be consumed in moderation. Unsaturated fats come from either monounsaturated fats (olive, canola, peanut and avocado) or polyunsaturated fats (either omega 3-fish or omega 6-grains). All oils are needed to build cell membranes and form hormones; the polyunsaturated oils are also anti-inflammatory. Store oils carefully as they can oxidize when exposed to heat.

9. Include dairy products in moderation. It is possible to have problems with either lactose (milk sugar) or protein (casein or beta Lactoglobulin). Only 1/3 of the worlds population inherits the ability to digest it after weaning. They are descendants of northern European, Middle Eastern or central African peoples. Low levels of lactose are found in most chesses (parmesan, cheddar, Edam,) the highest amounts are found in milk and yoghurt however as it is a fermented product this helps with the digestion.

10. Include phyto-oestrogenic foods in the diet. Phyto-oestrogens from plants are structurally similar to animal oestrogen and intake is associated with a reduced incidence oestrogen related disease (breast and ovarian cancer, cervical cancer) and oestrogen dominant symptoms (PMT, breast tenderness, mood changes). Examples are soy products, linseeds and alfalfa.

11. Ensure adequate and regular intake of protein foods. Protein the size and thickness of the palm of your hand for breakfast, lunch and dinner with a protein snack between meals stabilizes the blood sugar levels and provides amino acids for muscle which is built during deep sleep. Vegetarians can obtain protein from combining vegetable proteins (corn &beans, beans & rice, nuts & seeds); lacto-ovo vegetarians can add eggs and dairy products.

12. Important minerals. Excess dieting, alcohol, coffee, sugar, protein, bran and carbonated drinks will decrease mineral absorption, as will heavy metals (lead, mercury, aluminum). Calcium is found in figs, carob, cheese, parsley, whey powder, molasses, kelp, almonds. Magnesium is found in almonds, brazil nuts, sunflower seeds, green leafy veg, oatmeal and brown rice. Iron is found in red meat, spirulina, almonds, pumpkin seeds and kelp. Zinc is found in beef, brazil nuts, walnuts, oysters, sunflower seeds and pine nuts. Also ensure stomach acid is adequate so help digestion and absorption.

13. Try to eat seasonally. We can now get most foods most of the time and restricting intake to the seasons may seem unnecessary. Summer foods are juicy and light and easily digested. They provide moisture and have cooling properties but in winter they dont provide enough carbohydrate needed to keep warm. Winter foods should be mainly beans, legumes and root vegetables these are warming on a cold day.

14. Try to vary foods. There are 5 main flavors in the diet: bitter, sweet, sour, salty and spicy or pungent. We usually rely heavily on the sweet and salty. Each of the foods has a subtle effect on the digestion: bitter improves the flow of bile and digestion of fats as well as bowel movement (dandelion, chicory, silver beet), warming spices improve sluggish digestion (ginger, cardamom, and cumin), and sour foods are drying and can prevent excessive mucous and help digestion (citrus foods). Sweet foods often cause phlegm and need sour to counterbalance.

15. Do not overeat. Overeating can lead to obesity, an over working heart, an increase in blood lipids and blood pressure. Overeating can also change the gut flora so the bad bugs increase leading to toxic substances being released and reabsorbed from a slow moving bowel.

16. Avoid foods that cause digestive upsets or a sense of ill health. Food that upsets the gut, even if it is healthy may be detrimental in the long run. Keep a diet diary and note any upsets, which may take up to 4 days to show. So if you have symptoms it may not just be what you ate at your last meal. A food sensitivity test can get clearer list foods to avoid or cut out.

17. Limit intake of sugar and salt in cooking. Sugar is not considered an essential food, and was not a major part of our diet until the mid 19th century. All types of sugar should be minimized, including brown and unrefined. Many commercially prepared contain added sugar like canned peas, bean mix, cereals, condiments such as sauces and mayo. Sugars are included to increase flavor or as a preserving agent. Salt should be limited to around 3-5g daily. Most sodium enters the diet by way of manufactured foods (cheese, sausage, processed and canned vegetables, biscuits, spreads). Salt intake is associated with high blood pressure and increases excretion of minerals in the urine.

18. Limit intake of caffeine containing beverages. They contain highly active substances known as xanthines which are alkaloids and are stimulants to the central nervous system. Caffeine containing beverages can increase alertness and excess can cause anxiety and insomnia. Long term, caffeine may affect mineral retention and lead to osteoporosis. Excessive caffeine (2 cups of coffee or cups of tea) intake is also associated with endometriosis, fibroids, PMS and benign breast disease.

19. Alcohol consumption should be limited. Alcohol depletes the body of calcium, magnesium, potassium, zinc, vitamins A, C, B complex. Women are more affected by alcohol and for longer than men (they metabolize it more slowly). 4 drinks in a sitting is binge drinking for women, 6 for men. It is recommended to have at least 2 -3 days alcohol free days a week.

20. Be aware of which foods reduce or increase cancer risks. Regular consumption of fruits, vegetables and cereals lower cancer risk. Fruits and vegetables have anti oxidants which is protective. Some fruits and vegetables are particularly useful: cabbage family, onions and garlic, red, yellow and orange vegetables and fruits, dark, green leafy, vegetables, citrus fruits, Soya products, green tea, fibre and cereal grains, yoghurt and fermented milk products. Foods to avoid are fats, alcohol and coffee.

For a consultation to get clear about the eating plan that would be right for you contact Sue Stevens on 02 9969 3947 at Level / 555 Military Road Mosman 2088
Eating plans can be created to support
Safe and effective Weight loss,
Anti Inflammatory Eating Plans to help with joint problems like arthritis
Eating plans can be designed to lower Cholesterol, Blood Pressure and stabilize Blood Sugar Issues
Identifying Food Sensitivities and designing an eating plan to help heal and seal the gut lining
Eating Plan to support healthy, safe Detoxification of the gut, liver and kidney
Supporting Kids eating to help with Allergies, ADD, healthy growth
Specific eating plans to help digestive disturbances Bloating, Reflux, Burping, Flatulence, Parasites, Candida,
Whole Food eating plan that supports and sustains Healthy Well being