Guest nutritionist Carmela Pengelly shares insights on the 7 nutrients many people don't get enough of and how to stop doing things that may sabotage your health without you realizing.
Impressive health benefits of sweet potato A series of PresentationByMr....Mr.Allah Dad Khan
A series of PresentationByMr. Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com
Nutrition is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and disease.
Nutritionists use ideas from molecular biology, biochemistry, and genetics to understand how nutrients affect the human body.
Impressive health benefits of sweet potato A series of PresentationByMr....Mr.Allah Dad Khan
A series of PresentationByMr. Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com
Nutrition is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and disease.
Nutritionists use ideas from molecular biology, biochemistry, and genetics to understand how nutrients affect the human body.
What A women needs through stages in Life via NUTRITION?Ryan Fernando
A brief presentation of the requirements for nutrition throughout the different phases in life. Ryan Fernando presents to college students at Madina College of Nutrition in Hyderabad.
This slideshow has some truly cutting edge information on Obesogens, Endocrine Disruptors, Inflammation Fighters, top categories of Anti-Oxidants and which ones to focus on and lots more Cool Nutrition info.
Making healthy choices has become more trendy recently. There are certain foods considered "superfoods" that possess great deals of vitamins, mineral, and nutrients the body needs. Here are a few of my favorites!
There are seven main classes of nutrients that the body needs. These are carbohydrates, proteins, fats, vitamins, minerals, fibre and water. It is important that everyone consumes these seven nutrients on a daily basis to help them build their bodies and maintain their health. Deficiencies, excesses and imbalances in diet can produce negative impacts on health, which may lead to diseases.
Macronutrients
“Macro” means large
These are nutrients which people need to eat regularly and in a fairly large amount.
They include carbohydrates, fats, proteins, fibre and water.
These substances are needed for the supply of energy and growth, for metabolism and other body functions.
II. Micronutrients
‘micro’ means small
Micronutrients are substances which people need in their diet in only small amounts.
These include minerals and vitamins.
Most foods are mixtures of nutrients( in 1 food more than 1 nutrient may be present)
This ppt was made by my friend Svenia & I. It is a summary of the journal on 'Influence of mineral and vitamin supplements on pregnancy outcome'.
Hope it helps.
Whether you already are a vegetarian or just exploring alternatives, this seminar is for you! Learn about the benefits of a vegetarian diet, the types of vegetarianism, the common nutrient deficiencies and how to be a healthy, well-nourished vegetarian at any age. We will also focus on the special needs of vegetarians during pregnancy, breast-feeding, infancy, childhood and adolescence.
Presented by Dr. Lisa Watson, a vegetarian for over 25 years and the mother of two vegetarian children.
What A women needs through stages in Life via NUTRITION?Ryan Fernando
A brief presentation of the requirements for nutrition throughout the different phases in life. Ryan Fernando presents to college students at Madina College of Nutrition in Hyderabad.
This slideshow has some truly cutting edge information on Obesogens, Endocrine Disruptors, Inflammation Fighters, top categories of Anti-Oxidants and which ones to focus on and lots more Cool Nutrition info.
Making healthy choices has become more trendy recently. There are certain foods considered "superfoods" that possess great deals of vitamins, mineral, and nutrients the body needs. Here are a few of my favorites!
There are seven main classes of nutrients that the body needs. These are carbohydrates, proteins, fats, vitamins, minerals, fibre and water. It is important that everyone consumes these seven nutrients on a daily basis to help them build their bodies and maintain their health. Deficiencies, excesses and imbalances in diet can produce negative impacts on health, which may lead to diseases.
Macronutrients
“Macro” means large
These are nutrients which people need to eat regularly and in a fairly large amount.
They include carbohydrates, fats, proteins, fibre and water.
These substances are needed for the supply of energy and growth, for metabolism and other body functions.
II. Micronutrients
‘micro’ means small
Micronutrients are substances which people need in their diet in only small amounts.
These include minerals and vitamins.
Most foods are mixtures of nutrients( in 1 food more than 1 nutrient may be present)
This ppt was made by my friend Svenia & I. It is a summary of the journal on 'Influence of mineral and vitamin supplements on pregnancy outcome'.
Hope it helps.
Whether you already are a vegetarian or just exploring alternatives, this seminar is for you! Learn about the benefits of a vegetarian diet, the types of vegetarianism, the common nutrient deficiencies and how to be a healthy, well-nourished vegetarian at any age. We will also focus on the special needs of vegetarians during pregnancy, breast-feeding, infancy, childhood and adolescence.
Presented by Dr. Lisa Watson, a vegetarian for over 25 years and the mother of two vegetarian children.
Nutrition for pregnant and lactating ladiesNadia Qayyum
Nutrients:
A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function.
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
New Drug Discovery and Development .....NEHA GUPTA
The "New Drug Discovery and Development" process involves the identification, design, testing, and manufacturing of novel pharmaceutical compounds with the aim of introducing new and improved treatments for various medical conditions. This comprehensive endeavor encompasses various stages, including target identification, preclinical studies, clinical trials, regulatory approval, and post-market surveillance. It involves multidisciplinary collaboration among scientists, researchers, clinicians, regulatory experts, and pharmaceutical companies to bring innovative therapies to market and address unmet medical needs.
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
Recomendações da OMS sobre cuidados maternos e neonatais para uma experiência pós-natal positiva.
Em consonância com os ODS – Objetivos do Desenvolvimento Sustentável e a Estratégia Global para a Saúde das Mulheres, Crianças e Adolescentes, e aplicando uma abordagem baseada nos direitos humanos, os esforços de cuidados pós-natais devem expandir-se para além da cobertura e da simples sobrevivência, de modo a incluir cuidados de qualidade.
Estas diretrizes visam melhorar a qualidade dos cuidados pós-natais essenciais e de rotina prestados às mulheres e aos recém-nascidos, com o objetivo final de melhorar a saúde e o bem-estar materno e neonatal.
Uma “experiência pós-natal positiva” é um resultado importante para todas as mulheres que dão à luz e para os seus recém-nascidos, estabelecendo as bases para a melhoria da saúde e do bem-estar a curto e longo prazo. Uma experiência pós-natal positiva é definida como aquela em que as mulheres, pessoas que gestam, os recém-nascidos, os casais, os pais, os cuidadores e as famílias recebem informação consistente, garantia e apoio de profissionais de saúde motivados; e onde um sistema de saúde flexível e com recursos reconheça as necessidades das mulheres e dos bebês e respeite o seu contexto cultural.
Estas diretrizes consolidadas apresentam algumas recomendações novas e já bem fundamentadas sobre cuidados pós-natais de rotina para mulheres e neonatos que recebem cuidados no pós-parto em unidades de saúde ou na comunidade, independentemente dos recursos disponíveis.
É fornecido um conjunto abrangente de recomendações para cuidados durante o período puerperal, com ênfase nos cuidados essenciais que todas as mulheres e recém-nascidos devem receber, e com a devida atenção à qualidade dos cuidados; isto é, a entrega e a experiência do cuidado recebido. Estas diretrizes atualizam e ampliam as recomendações da OMS de 2014 sobre cuidados pós-natais da mãe e do recém-nascido e complementam as atuais diretrizes da OMS sobre a gestão de complicações pós-natais.
O estabelecimento da amamentação e o manejo das principais intercorrências é contemplada.
Recomendamos muito.
Vamos discutir essas recomendações no nosso curso de pós-graduação em Aleitamento no Instituto Ciclos.
Esta publicação só está disponível em inglês até o momento.
Prof. Marcus Renato de Carvalho
www.agostodourado.com
Knee anatomy and clinical tests 2024.pdfvimalpl1234
This includes all relevant anatomy and clinical tests compiled from standard textbooks, Campbell,netter etc..It is comprehensive and best suited for orthopaedicians and orthopaedic residents.
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Ve...kevinkariuki227
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
7 Vital Nutrients You're Not Getting and How to Stop Sabotaging Your Health
1. Written by Carmela Pengelly
7 VITAL NUTRIENTS YOU’RE NOT
GETTING AND HOW TO STOP
SABOTAGING YOUR HEALTH
https://nuunutrition.com
2. • According to US biochemist Dr Bruce Ames, low
intake of key nutrients is as damaging to cells as
radiation exposure.
• Deficiencies of iron, zinc, B vitamins, and vitamins C, and
E cause significant DNA damage.
• Remedying micronutrient deficiencies should lead to a
major improvement in health and an increase in
longevity at low cost.
• Good nutrition reduces your risk of many of the most
common diseases, including cardiovascular disease,
diabetes, and osteoporosis.
• Right nutrient intake will give you more energy, reduce
your risk of coughs, colds and other infections and
improve mental capacity and concentration
WHY WE NEED
GOOD NUTRITION
3. • Nutrients should come from food, but this is not
always possible.
• Modern cultivars of vegetables and grains are lower in
vitamins and minerals compared with 40 years ago.
• Our bodies also need to keep pace with modern, fast-
moving lifestyles and this requires extra nutrients to
keep up with physiological demands.
• Supplementation can be a beneficial adjunct to a
healthy diet and lifestyle.
• A good example is the benefit of fish oil
supplementation to reduce the risk of cardiovascular
events.
• One study showed that fish oils cut the risk of fatal
heart attacks by a third.
ARE SUPPLEMENTS
WORTH IT?
5. • Vitamin E is the most common dietary
deficiency in the Western world. Nearly
95% of the US population were found to
fall short.
• Vitamin E is a key antioxidant in the body.
• It works most effectively with vitamin C,
selenium and other antioxidants,
• For optimal health also include plenty of
vitamin E-rich foods in your daily diet.
Good sources include: nuts and seeds, and
green vegetables.
VITAMIN E
6. • At least 20% of the UK population are vitamin D
deficient.
• Low levels of this vitamin are strongly correlated
with increased risk of heart disease, fatal
respiratory diseases, and bone fractures.
• Vitamin D is needed for bone metabolism and
also regulates the immune system.
• We can store vitamin D in the body, so if you
haven’t got time to supplement every day or
you’re prone to forgetting, you can take a larger
dose of between 7 and 10,000 IU once a week
for convenience.
VITAMIN D
7. • In previous generations, omega-3 deficiency was never an
issue, as we ate plenty of fish every week and a daily dose of
cod liver oil .
• But we’ve forgotten about these traditions, and it is deemed
unsafe now to eat more than 2-3 servings of fish a week,
because of the risk of heavy metal contamination.
• Omega-3 fatty acids is often underestimated. Omega-3 fatty
acids, which include ALA (alpha linolenic acid), from flaxseed
oil, and, EPA (eicosapentaenoic acid) and DHA
(docosahexaenoicacid), from fish oil, are our natural way of
regulating inflammation.
• Inflammation is part of our body’s healing mechanism but
without omega 3 fatty acids it can run amok, and is the main
driver for conditions, such as arthritis and heart disease.
OMEGA 3 FATTY ACIDS (1/2)
8. Omega 3 fatty acids also play a key role in regulating
hormones. Both fish oils and flaxseed oil are effective in
relieving symptoms of a range of hormone-related
disorders, including:
• Premenstrual syndrome
• Irregular periods
• Polycystic ovary syndrome
• Benign prostate hyperplasia
As it is needed for brain development and brain health,
pregnant and breast-feeding women should always
consider a good fish oil supplement to help support their
growing babies’ brains.
OMEGA 3 FATTY ACIDS (2/2)
9. • Zinc plays a part in numerous functions in the body
and over 300 enzymes are dependent on this
mineral.
• It is essential for: healthy immunity; healthy skin,
hair and nails; bone health; hormone regulation and
reproductive health.
• Seafood (particularly tinned or fresh oysters) and
meat contain the richest and most bioavailable forms
of zinc.
• If you’re not a big meat or seafood eater, it is worth
considering a daily supplement.
ZINC
10. • Iodine is used to make thyroid hormone and it is critical to brain development in unborn babies
and children.
• Iodine deficiency is the main cause of preventable brain damage worldwide.
• Iodine intake is worryingly low in the UK, particularly among younger people.
• The most detailed study to date showed that nearly 70% of teenage girls were deficient.
• Good food sources include seafood, dairy products, eggs, poultry, potatoes and sea vegetables.
• It is also contained in most good quality multivitamins, and Nu U Nutrition’s multivitamin is a
good source of iodine.
IODINE
11. • An abundance of vitamin A in natural everyday
foods, around 40-60% of people on Western
diets are not getting enough of this important
vitamin.
• Vitamin A comes in two forms: preformed
vitamin A, which is derived from animal products
(liver, eggs, dairy) and provitamin A – this is the
carotenoid form comes mainly from plant foods
(e.g carrots, sweetpotato, kale).
• We need vitamin A for healthy eyes, and night
blindness is one of the first obvious signs of
deficiency.
• Vitamin A helps metabolise iron and to make red
blood cells.
• If you find that you are chronically anaemic, it
may help to take vitamin A along with your iron
supplement.
VITAMIN A
12. Metabolising carotenoids into an active form of vitamin A relies on you
having a healthy gut.
Taking a broad-spectrum probiotic every day will help you maintain good
gut health.
Supplementation with vitamin A, as part of a good-quality multi-vitamin is
also a good option.
It’s also important to have good levels of zinc as this mineral plays a role in:
• Transporting vitamin A to tissue throughout the body
• Mobilising stores of vitamin A
• Converting vitamin A to a usable form in the body
VITAMIN A HELPERS
13. • Vitamin A is needed for cell growth and differentiation
and is an important vitamin for healthy embryo .
• Vitamin A, zinc, iron and a probiotic should all be
considered as part of a pregnancy supplement plan.
• However, be aware that too much preformed vitamin A
is toxic.
• The Linus Pauling Institute recommends a maximum of
1500 micrograms a day for pregnant women, including
food sources and supplementation.
PREGNANCY
14. • Vitamin C is a powerful antioxidant and is great for skin, immunity,
anti-aging and joint health.
• This vitamin is a key player in collagen production.
• A daily vitamin C supplement will help to promote collagen production
and improve signs of aging.
• It also helps to protect the skin from sun damage, especially when
combined with vitamin E.
• Vitamin C is effective against a wide range of disease-causing
pathogens, including viruses, bacteria, and against colds Candida.
• Research for its use is very mixed, but it has been shown to help
prevent colds if you are very physically active and/or if are exposed to
cold environments.
• It also works well with zinc to promote wound healing.
VITAMIN C
15. • Vitamin B6 is among the top 5 nutrients that
are lacking in people following a western diet.
• B6 is found in a wide variety of everyday foods
including fish, avocados, poultry, spinach and
bananas, and is needed for metabolising
protein.
• It also lowers homocysteine – high levels are
linked with cardiovascular disease.
• This vitamin is also great for relieving
symptoms of premenstrual syndrome, both on
its own and when combined with magnesium.
VITAMIN B6
16. Are You Unknowingly Sabotaging Your Health?
Some food and drinks contain ‘antinutrients’. Antinutrients are substances that stop us from utilising
nutrients we consume or cause us to lose nutrients.
• Soft drinks that contain phosphoric acid can increase your risk of
osteoporosis.
• Too much phosphoric acid upsets the balance of phosphorus to
calcium in the body and causes calcium to leach from bones.
• A large study that looked at the diets of over 2500 men and women,
called the Framington Osteoporosis Study, found that regular cola
drinkers, particularly women, had a significantly lower bone
density than other participants.
• The healthiest option is to stick to soda water and sparkling mineral
waters as these only contain carbonic acid.
PHOSPHORIC ACID
17. Too much caffeine is also damaging to bone health - this is another reason
why colas are more detrimental than non-caffeinated soft drinks
Bone loss from excessive caffeine is exacerbated
in women whose calcium intake is low. In a study
of a group of post-menopausal women, calcium
loss was observed when participants consumed
more than 4 ½ shots of coffee a day. This doesn’t
mean to say that you should give up coffee all
together. There is lots of evidence to suggest that
between 3 and 4 shots of coffee per day protects
against cancer.
CAFFEINE
18. PHYTIC
ACID
Phytic acid, exists in many natural foods. It is
good for you in small amounts and has anti-
cancer properties. Phytic acid binds to
minerals during digestion, blocking absorption
of minerals, especially iron, calcium, zinc and
manganese. Traditionally, bread took hours, if
not days, to prepare and involved a long
fermentation process, which breaks down
phytic acid and gluten. Modern commercially-
produced breads, however, use additives and
raising agents to speed up the proving
process, which means that phytic acid and
gluten content remains high.
19. HOW TO REDUCE
YOUR PHYTIC ACID
INTAKE
• Soak legumes in water and 1 cup of vinegar or lemon juice
overnight before cooking. (Rinse soaked beans before you
cook them).
• Avoid eating oats (raw or cooked) that haven’t been soaked
beforehand.
• See how to soak oats below.
• If you eat a lot of nuts and seeds, buy ‘activated’ ones from
the health food shop – these have been soaked and
thoroughly dried before packaging.
• Choose sourdough rye – rye is high in phytase, a natural
enzyme that breaks down phytic acid.
• Choose genuine sourdough bread (i.e one that has been
fermented for several hours).
20. Oats are very high in phytic acid and very low in the enzyme, phytase, which breaks down phytic
acid. This recipe includes rye flour, which helps to increase phytase levels.
1. Place 1-2 cups rolled oats in a bowl.
2. Add 1 tsp rye flour.
3. Add either:
• 2 tsp lemon juice
• 2 tsp apple cider vinegar
4. Top up with water until oats are covered.
5. Cover and soak overnight.
6. Rinse in water and cook as normal.
7. Add cinnamon, nutmeg, ginger or mixed spiced to add flavor and for an extra nutrient boost
HOW TO PREPARE YOUR
MORNING PORRIDGE PROPERLY
21. • Cholesterol-lowering drugs, known as statins, are the most
prescribed drugs in the UK, with over 37 million prescriptions
made every year, according to GP online.
• An accepted side-effect of statins is that they inhibit the
synthesis of coenzyme Q10 in the body.
• CoQ10 is an essential component of the body’s energy-making
process and is also a potent antioxidant.
• You may experience tiredness, muscle pain and muscle weakness
if your CoQ10 is depleted.
• Most doctors recommend CoQ10 supplementation if you are on
statin therapy.
Common Medication
Pitfalls and How
to Correct Them
STATINS
22. PROTON PUMP
INHIBITORS
• Proton pump inhibitors (PPIs) and H2 blockers reduce stomach acid
production and are often used for conditions such as acid reflux
(heartburn) or stomach ulcers.
• While PPIs are very beneficial when prescribed correctly, the drawback
is that they reduce absorption of vitamins and minerals, particularly
calcium, magnesium, iron and B12.
• Long-term use can cause deficiencies and PPIs have been linked with
increased risk of bone fractures.
• PPIs can also disrupt gut flora balance so probiotics are useful to take if
you are on medication.
23. An astounding number of vitamins and minerals
are depleted in women using oral contraceptives.
These include:
• B2
• B6
• B12
• Folate
• Vitamin C
• Vitamin E
• Zinc
• Selenium
• Magnesium
The consensus among researchers is that adequate
supplementation should correct any possible deficiencies
and prevent long-term effects.
CONTRACEPTIVE PILL
24. EATING HEALTHY
WITHOUT BLOWING
YOUR BUDGET
Supplements are important but cannot match the natural synergy of
nutrients found in food. You don’t have to spend a fortune on fancy,
exotic foods to get the vitamins and minerals you need. There are
plenty of ‘ordinary’ but nutrient-dense foods to choose from.
25. GOLDEN RULES FOR HEALTHY EATING
Become discerning when buying produce and
choose the freshest you possibly can. Do what your
grandmother did and give vegetables a gentle
squeeze before buying – most vegetables should
feel quite firm. If you’re buying broccoli or other
green vegetables, make sure there is no yellowing
or floppy leaves. You can often tell if fruit is good by
smelling it – fruit such as honeydew melons and
soft fruits should have quite a strong fragrance.
1.
BUY FRESH
26. 2.
BUY IN
SEASON. BUY
LOCAL
• Suppliers have many clever ways to increase
the shelf-life of ‘fresh’ produce, which affect
their nutrient content.
• There are plenty of online resources that
will tell you what’s in season and what’s not.
Eat the Seasons
(http://www.eattheseasons.co.uk) also tells
you what foods are imported, depending on
the time of year.
• Local farmers’ markets can be a good place
to find fresh, local and in-season produce.
27. 3. MAKE YOUR OWN
Avoid processed foods and ready meals as much as you can. They
may be quick and convenient but they really won’t deliver the
nourishment you need. Opening a tin of chickpeas (look for ones
that say pre-soaked on the label) and adding it to a bag of salad
with some oil and vinegar, or whipping up a mushroom omelette,
are cheap, easy alternatives to ready meals.
31. CORE SUPPLEMENTS
Nutrient How Much (Daily)
Vitamin D 1000 I.U for maintenance (more if you are
deficient)
Magnesium 200-300 mg
Probiotics At least 10 billion CFU
Fish Oil At least 1 g (more if you suffer joint or heart
problems)
B vitamins At least 1-2 mg for most B vitamins
Vitamin C At least 200 mg
Zinc At least 8 mg