Naturopathic Nutrition Year 1 Foundations of Nutrition PDF

Naturopathic Nutrition Year 1 Foundations of Nutrition 1 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Learning Outcomes In this lecture, you will learn about: A Naturopathic approach to n...

Naturopathic Nutrition Year 1 Foundations of Nutrition 1 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Learning Outcomes In this lecture, you will learn about: A Naturopathic approach to nutrition. Animal-sourced foods. Plant-based foods. The therapeutic uses of culinary herbs. Food Combining. Healthy recipes. 2 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Definitions: Nutrition Food: Any nutritious substance that people or animals eat or drink or that plants absorb in order to maintain life and growth. Whole foods: Foods that have not been processed or refined, and are free from additives or other artificial substances. The purpose of food: Feed and nourish cells, maintain bodily functions. Food is composed of: A variety of vitamins, minerals, trace minerals, proteins, carbohydrates, fibre, fats, phytochemicals, prebiotics, probiotics, enzymes and water. 3 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Definitions: Nutrition Naturopathic Nutritionist: A Naturopathic Nutritionist recognises that every person is an individual and requires a personalised nutritional approach to health. Naturopathic Nutrition focuses on: Use of whole and organic food as medicine. The importance of detoxification and cleansing. Looking at the constitution of a patient. Finding the cause of disease and not just treating a symptom. 4 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Junk Food Junk foods are chemically-altered food substances that provide no nutrients and are, therefore, not able to maintain health and growth. They are: Highly processed and generally contain GM ingredients, artificial colourings, sweeteners, pesticides and other chemical additives. High in calories, sugar, salt, refined carbohydrates and trans fats. Low in fibre and nutrients. Designed to make one overeat because of the unique combination of chemicals they contain which increase desire to eat. Often much cheaper which is what mainly justifies their consumption. (Hall et al. 2019; Ayton et al. 2021) 5 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Junk Food Cellular poison, detrimental to health and wellbeing. Hinders the electrical flow between cells. Doesn’t nourish cells or tissues. Robs the body of essential nutrients. Destroys cells and impairs body functions. Reduces life expectancy and performance (athletic, cognitive, sexual). Absorbs energy from the body. Accelerates ageing. Addictive — leads to overeating, malnutrition, disease, early death. (DRI, 2020) 6 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Junk Food Implicated in a wide range of diseases and disruption of physiological processes / pathways, including: Atopic conditions — asthma, eczema. Hormonal disturbances — Type 2 diabetes, PCOS, PMS, infertility, menopause. Skeletal disorders — osteoarthritis, rheumatoid arthritis, osteoporosis. Cardiovascular disease — atherosclerosis (creating endothelial damage)  strokes, angina, etc. Neurological diseases — migraines, Parkinson’s, Alzheimer’s. Contribution to cancer pathogenesis (carcinogenicity). (Chen et al. 2020) 7 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Natural Food Sources 1. Animals: Meat, poultry, game, fish, seafood and animal by-products (eggs and dairy). 2. Plants: Vegetables, fruit, culinary herbs and spices, grains, seeds (sprouts), nuts, legumes. Avoid processed and packaged food, ready meals, junk foods, sweets, juices and fizzy drinks. 8 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  xeno = foreign 1. Animals oestrogen = (sex hormone) It is best to consume grass-fed, organic meat and poultry over grain-fed factory-farmed meats. Grain-fed meat has a high omega-6 (inflammatory) to omega-3 (anti-inflammatory) ratio — 20:1. It is high in the inflammatory fatty acid, arachidonic acid. Grass-fed and wild meat has a ratio of omega-6 to 3 of 2:1. It is 10 times less inflammatory. Grass-fed has higher conjugated linoleic acid (CLA), which regulates heart health, body weight, and blood-sugar levels. Use organic: Higher vitamin, mineral and amino acid profile (incl. beta-carotene and vitamin E). Higher animal welfare standards. Non-organic = may contain chemicals and xenoestrogens. (Daley et al. 2010; McAfee et al. 2011) 9 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Red Meat: Pork, Beef, Lamb Benefits: Complete protein (contains all 9 essential amino acids), polyunsaturated fats, iron, zinc, B vitamins, phosphorus, selenium. Negatives: High cholesterol and saturated fats, no fibre. High animal protein intake requires more energy to be digested, therefore, placing more burden on the digestive system, whilst the high formation of protein metabolites stresses the kidneys. Pro-inflammatory — heart disease, diabetes, cancer, arthritis, asthma, osteoporosis, obesity, Alzheimer’s, impotence. Acid-forming (due to high sulphur content  sulphuric acid). (Chai et al. 2017; Zhong et al. 2020) 10 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Poultry Chicken, turkey, goose, duck, pheasant, partridge, pigeon, poussin, ostrich, emu. Benefits: Complete protein, Vitamin B1, 2, 3, 5, 6, 12, E, zinc, iron, magnesium. Less saturated fat (but also less B12 than red meat). Negatives: Food poisoning risk (esp. campylobacter and salmonella) — always cook thoroughly. Often intensively farmed, poor welfare standards. Always opt for organic, pasture-reared, heritage breeds or, best of all, wild poultry products. 11 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  choline = a vitamin-like Eggs substance, also produced in small amounts by the body Only select eggs that are organic and free range. A complete protein (more than half the protein is found in white), rich sources of selenium, vitamin A, D, B6, B12, zinc, iron and copper. They are also good for: – Brain health (with essential nutrients including choline). – The immune system (with vitamin A, B12 and selenium). – Healthy pregnancy (folate and choline for embryo development). – Eye health (with high vitamin A and antioxidants). – Cardiovascular health (generally raise HDL cholesterol, whilst choline helps to break down the amino acid homocysteine). Eggs are high in arachidonic acid and so can be pro-inflammatory. (Kuang et al. 2018) 12 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Fish Cod, tuna, seabass, mackerel, sardine, trout, salmon, herring. Benefits: Complete protein, omega-3, vitamin D, B2, calcium phosphorus, iron, zinc, iodine, magnesium, potassium. Cod Oily fish (‘SMASH’) — sardines, mackerel, anchovies, salmon, herring (these are high in omega-3, vitamin D and lower in mercury due to their small size). Sardines are highest in omega-3. Negatives: Mercury, PCBs (polychlorinated biphenyls) and dioxins are often present in long-living, predatory fish such as tuna, shark, swordfish. Overfishing — severely reduced fish numbers in oceans and rivers. (EDF, 2021) 13 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Fish Fish: Nutrients: Cod Vitamin B3, B12, phosphorus, selenium Tuna Vitamin D, selenium, omega-3 Seabass Vitamin B1, B2, A, C, calcium, phosphorus, iron Mackerel Vitamin D, B3, B12, phosphorus, selenium, omega-3 Trout Vitamin D, B12, potassium, selenium Salmon Vitamin D, B3, B12, selenium, phosphorus, omega-3 (Osiecki, 2014) 14 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Fish Always opt for wild-caught fish (not farmed), and avoid canned fish which compromises the nutritional content (esp. vitamin C). Farmed fish are raised in overcrowded cages and tanks in contaminated water. They: – Contain dyes and toxic chemicals (PCBs, dioxins, faecal waste, mercury, Wild Farmed pesticides, antibiotics, fungicides). – Lower omega-3 content. – Are vaccinated and de-sexed. – Have more diseases and deformities. – Fish farming is cruel and harmful for environments and ecosystems. (Food Standards Agency, 2018) 15 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Crustaceans and Shellfish Crustaceans — crabs, lobsters, shrimps, prawns. Shellfish — mussels, clams, oysters, scallops. Benefits: Complete protein, omega-3, vitamin B12, zinc (esp. oysters), iron, magnesium. Negatives: Crustaceans are high in cholesterol. Food poisoning is common. Prawns are intensively farmed in Asia. Waste feeders that accumulate toxins (incl. mercury). Avoid unless from guaranteed clean water sources. 16 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Energetics of Animal Foods Red meat Warm, hot (if fried, processed, grilled). Poultry Warm, white meat more neutral, dark meat warm. Crustaceans Warm. Eggs Neutral. Fish Cool (e.g., white fish), neutral (meaty fish, e.g., tuna), moist. Shellfish Cool, moist. Dairy produce Cool, damp forming. © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. 17  2. Plant-based Foods Includes vegetables, fruit, culinary herbs, grains, legumes, nuts, seeds. Organic farming methods yield a higher amount of phytonutrients v. non-organic. Beans, legumes, green peas, quinoa, nuts and seeds have higher amounts of essential amino acids. If you combine a variety of plant-based proteins, you can achieve all 9; e.g., combining beans with grains. Always opt for organic over conventionally-farmed produce. 18 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  SCFAs = Short Plant-based Foods Chain Fatty Acids Benefits of plant-based foods: Rich and varied source of minerals, vitamins, proteins, carbohydrates, fats, phytonutrients and antioxidants. Support a healthy gut microbiome (with prebiotic and probiotic foods) by encouraging diverse bacterial species. The bacterial digestion of plant fibre produces SCFAs, which support the intestinal barrier. A well balanced plant-based diet can have a positive impact on cognitive functions and neurological health. Reduced risk of heart disease, cancer and obesity. Ethical and environmentally friendly, if organic. Chicory (Hyunju et al. 2019; Tomova et al. 2019) 19 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Key Definitions Plant compound: Definition: Beta-carotene An orange pigment abundant in plants and fruit that is, and functions as, an antioxidant and a precursor to vitamin A formation in the body. Flavonoids A diverse group of phytonutrients (plant chemicals) found in almost all fruit and vegetables. They are also responsible for the vivid colours. Lutein Lutein is a type of carotenoid antioxidant that is particularly supporting for eye (retinal) and skin health. It is abundant in green leafy vegetables. Quercetin A plant pigment (flavonoid) found mostly in red coloured fruit and vegetables. It has anti-inflammatory and anti-histamine properties. Indole-3-carbinol Indole-3-carbinol is found in cruciferous vegetables (e.g., broccoli, (I3C) cauliflower, etc.) and helps support healthy oestrogen metabolism. Glucosinolates Sulphur-containing compounds found in cruciferous vegetables. Lycopene A pigment which gives some vegetables and fruit their red colour. It is an antioxidant abundant in tomatoes; also has anti-cancer properties. Anthocyanins A type of flavonoid with antioxidant properties which gives red, purple, and blue plants their rich colouring (e.g., blueberry, cherry, red grapes). Mucilage A thick polysaccharide substance extracted from a plant. 20 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Root Vegetables Celeriac, beetroot, carrot, parsnip, sweet potato, potato, yam. Benefits: Plant ‘store-rooms’ with high levels of antioxidants, vitamins A, B, C and iron. The skin often contains the most nutrients. Sources of energy, most have similar carbohydrate levels to grains. Medium sweet potato has enough vitamin A to meet RNI. Turnip greens have 190 mg / 100 g of calcium, v. ½ cheddar cheese slice (100 mg). Beetroot can improve blood circulation and exercise performance by increasing levels of nitric oxide (vasodilator). (Domínguez et al. 2017) 21 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Root Vegetables Energetics: Gently warming due to the energy they supply (note that sweet vegetables are highly nutritious). Nourishing, sweet and easy to digest for people who are energetically cold, tired, depleted. Orange root vegetables are particularly strengthening for digestion (they are good for Spleen Qi energy in TCM). Beetroot with their deep red juice build the blood as its rich in non-haem iron, vitamin C and folate. Seasonal eating: Many root vegetables are harvested in late summer and autumn. They are ideal for bringing warmth and replenishing energy reserves in preparation for the winter ahead. 22 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Root Vegetables Potatoes: Vitamin B2, B3, B5, B6, folate, C, iron, magnesium, potassium, beta-carotene, lutein, quercetin. Uses: Digestive health (high fibre content supports bowel movements and microflora), cardiovascular health (vasodilation  anti-hypertensive). Sweet potatoes: Vitamin A, B1, B2, B3, B5, B6, C, calcium, iron, magnesium, potassium, beta-carotene (higher content than normal potatoes). Uses: Blood-sugar regulation (high fibre content), vision, skin integrity and immunity (vitamin A), brain health (antioxidants enhance cognitive function). 23 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Root Vegetables Carrots: Vitamin A, B1, B2, B3, B5, B6, folate, E, C, K, calcium, iron, magnesium, potassium, beta-carotene, lutein. Uses: Vision, male and female reproductive health, immune cell regulation and skin and mucus barriers (vitamin A), cardiovascular health (antioxidants). Parsnips: Vitamin B2, B3, B5, B6, folate C, E, iron, magnesium, manganese, potassium, beta-carotene, lutein. Uses: Digestive health (high fibre content), eye (retinal) health, bone and cartilage health (manganese is needed as a co-factor), nourish the heart (magnesium, potassium). 24 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. (Minich, 2019)  Root Vegetables Drink a 200 ml Beetroot: Vitamin A, B1, B2, B3, B5, B6, folate, glass of beetroot C, E, K, iron, magnesium, manganese, potassium, juice a day beta-carotene, lutein, betalain pigments (antioxidants). Uses: Contains nitrates, which are converted by the oral and gut bacteria to nitric oxide (NO). NO is a vasodilator that improves blood flow, therefore, great for exercise performance, cognition, dementia prevention and blood pressure reduction. Celeriac: Vitamin B6, C, K, calcium, iron, manganese, magnesium, phosphorus, potassium, lutein. Uses: Digestive health (high fibre), bone health (due to vitamin K content, which increases calcium deposition in bone). (Domínguez et al. 2017) 25 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Cruciferous Vegetables Kale, cauliflower, broccoli, cabbage, brussels sprouts, rocket, bok choy, radish, turnips, mustard greens: Many different plant parts are used as foods: – Roots Swede, turnip, horseradish. – Stems Kohlrabi (German turnip), radish. – Leaves Cabbage, kale, Brussels sprouts. – Flowers Cauliflower, broccoli, romanesco. All come from the ‘cruciferae’ plant – Seeds Mustard seed, rapeseed family, also known as brassicas. (canola pressed oil). 26 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Cruciferous Vegetables Benefits: Rich in vitamins (Bs, C, E, K), calcium, iron, potassium, fibre, flavonoids, Indole-3-carbinol (I3C), sulphur compounds called glucosinolates which are: – Anti-inflammatory (due to antioxidants). – Support liver detoxification (and hormone deactivation; e.g., oestrogen metabolism using l3C). – Cancer prevention (DNA protection and repair). – Anti-viral / bacterial, anti-catarrhal (thin respiratory mucus). Seasonal eating. Many cruciferous vegetables are in season during autumn and winter ― ideal for respiratory congestion. (Hodges & Minich, 2015; 27 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. Higdon & Traka, 2017)  apoptosis = programmed Cruciferous Vegetables cell death Cauliflower: Vitamin B1, B2, B3, B6, folate, C, K, copper, iron, manganese, beta-carotene, lutein, glucosinolates. Uses: Cancer prevention (DNA protective, hormone deactivation, e.g., oestrogen, can induce apoptosis and inhibit angiogenesis), respiratory health (consider the ‘lung shape’), liver detoxification support. Broccoli: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, magnesium, potassium, selenium, zinc, beta-carotene, glucosinolates. Plus anthocyanins in purple sprouting broccoli. Uses: Liver function / detoxification (I3C — which is between 10 and 50 times more abundant in broccoli sprouts than normal broccoli), immunity (zinc, selenium), cancer prevention (see above). (Hodges & Minich, 2015; © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. Yagishita et al. 2019) 28  Cruciferous Vegetables Cabbage: Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, magnesium, manganese, phosphorus, zinc, glucosinolates, alpha and beta-carotene, lutein. Red cabbage — anthocyanins. Uses: Immune-boosting (high in vitamin C), arthritis (vitamin C  collagen synthesis in cartilage, anti-inflammatory), bone health (vitamin K  calcium deposition in bones), digestive health (high fibre), supporting gut integrity (glutamine content), cancer prevention (antioxidants). ; Cabbage juice: Naturally high in L-glutamine, an amino acid used by intestinal cells to help maintain the gut barrier. Decreases intestinal permeability and can be used for peptic ulceration: Up to 1 litre per day freshly juiced, sipped over the course of the day for 6–9 days. (Rao & Samak, 2012; 29 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. Deters & Saleem, 2021)  How to Make Cabbage Juice 1. Boil water in a small pot for 5 minutes. Wash and chop up cabbage. 2. Put the chopped cabbage and the water into a blender. 3. Blend the cabbage and water together at low speed. The reason you spend most of the blending time at low speed is to prevent oxidation. Then blend the mixture on high for about 10 seconds. 4. Place a mesh strainer over a clean, empty jar. Use a strainer to separate as much of the cabbage liquid from the solid cabbage parts as possible. 5. Pour the leftovers through the strainer and into the second jar. Pour the extra juice from the second jar into the first jar. 6. Store in the fridge until ready to use, and serve chilled. 30 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Cruciferous Vegetables Glucosinolates are activated by the action of enzymes which are released when the plant is damaged, i.e., cut, chopped, or chewed. Cooking cruciferous vegetables higher than 284˚ F (140˚ C), for more than a few minutes results in loss of glucosinolates. Around 90% of glucosinolates are lost when boiling, but steaming creates insignificant losses. So brassicas are best eaten raw or lightly steamed to retain these compounds. (Barba et al. 2016; Higdon & Traka, 2017) 31 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Cruciferous Vegetables Glucosinolates and other brassica chemicals are ‘goitrogens’, and may interfere with the production of thyroid hormones by disrupting use of iodine. Those diagnosed with hypothyroidism (an underactive thyroid), may have been told to reduce cruciferous vegetable intake. However, brassicas don’t seem to increase the risk of hypothyroidism in humans unless they are already deficient in iodine. Cooking reduces goitrogens, but also other nutritional benefits. Fermentation does not reduce the levels of goitrogens. (Higdon & Traka, 2017) 32 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Dark Leafy Greens Kale, spinach, bok choy, winter greens, chard. Benefits: Design 2 Highest percentage of minerals per calorie. green smoothie High in chlorophyll (which is magnesium- recipes. abundant) — alkalising, blood building, anti-cancer, gut healing, cleansing. High in carotenoids (antioxidants), calcium and magnesium. Most are cruciferous (except spinach) so contain ‘glucosinolates’. Energetics: Cool, hydrating and clear heat downwards out of the body. Help build Yin and blood. Bitter greens stimulate digestion and liver detoxification. 33 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Dark Leafy Greens Kale: Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, manganese, zinc, protein (nearly 3 gms in 1 cup), glucosinolates, flavonoids (e.g., quercetin). Uses: Anaemia (good iron content), bone health (calcium content), eye and skin health (vitamin A and zinc), cardiovascular health (nourishes the heart, regulates LDLs, high antioxidant content.) Spinach: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, zinc, magnesium, manganese, beta-carotene, lutein. Uses: Blood-building (i.e., anaemia), immune-boosting (high levels of vitamin A and C), vision (vitamin A), muscle relaxation / stress management / sleep (high magnesium), cardiovascular (see above). (Minich, 2019) 34 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Folate (vitamin B9) — Salad Greens from the word ‘foliage’ Lettuce, rocket, watercress, chicory, endive, cress, dandelion. Benefits: Vitamin C, K, carotenoids, folate, minerals, fibre. Chlorophyll — alkalising, blood building, anti-cancer, gut healing, cleansing. Energetics: Cool, hydrating, detoxifying. The bitter taste stimulates digestive juice secretion Dandelion leaves (eat at the start of a meal to aid digestion). are diuretic — use for fluid retention Seasonal eating: Leafy greens grow in and hypertension. spring and summer — ideal for balancing 3 fresh leaves per heat, detoxifying and reducing inflammation. person in a salad. (Clare et al. 2009; Minich, 2019) 35 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Salad Greens Lettuce: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, phosphorus, potassium, zinc, beta-carotene, lutein. Uses: Eye and skin health (vitamin A), bone health (vitamin K). Watercress: A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, glucosinolates, alpha and beta-carotene, lutein. Uses: Supports digestion (bitter), cancer prevention (antioxidants), bone health (calcium, vitamin K), immunity (vitamin C, antioxidant). Chicory: Vitamin A, B1, B2, B3, B6, folate, C, E, K, calcium, iron, magnesium, manganese, phosphorus, potassium, carotenes, polyphenols, inulin (a prebiotic). Uses: Supporting the microbiome (inulin), anti-inflammatory (polyphenols), digestive health and blood glucose regulation (fibre). 36 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Vegetable Fruit Tomato, cucumber, squash, bell pepper, pumpkin, aubergine, courgette, marrow. Benefits: High nutrient content (see next slide). Yellow, orange, red and purple pigments A fruit is the mature, are antioxidant and anti-inflammatory. seed-containing ovary of a flowering plant. Energetics: Cool: High water content cucumber and tomato are hydrating; orange flesh (squash, pumpkin) is warm and nourishing. Seasonal eating: Most vegetable fruits grow in the summer, ideal for balancing seasonal heat and dryness. 37 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  androgens = male Vegetable Fruit sex hormones Tomato: B1, B3, B6, folate, C, E, K, chromium, iron, magnesium, manganese, phosphorus, potassium, alpha and beta carotene, lutein, lycopene (potent antioxidant). Uses: Cancer prevention (high antioxidant content), prostate health (lycopene decreases cell damage and is thought to suppress the proliferation of androgen-dependent cancerous prostate cells), cardiovascular health (antioxidants and lycopene lower cholesterol), anti-inflammatory (lycopene modulates LOX and COX expression), vision (lutein and vitamin A content). Tip: When tomatoes are cooked or puréed the body is able to absorb higher amounts of lycopene (as it is tightly bound to cell walls). (Xu et al. 2016) 38 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Vegetable Fruit Pepper: Vitamin C, B1, B2, B3, 6, folate, E, K, iron, magnesium, manganese, phosphorus, potassium, alpha and beta-carotene, lutein, quercetin. Uses: Immune-boosting (high vitamin C — 1 cup of chopped red bell pepper provides up to 3 times more vitamin C than an orange), cardiovascular health (high antioxidant content, e.g., carotenes, quercetin), anti-inflammatory and anti-histamine (quercetin). Okra: B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, zinc, alpha and beta-carotene, lutein, mucilage. Uses: Bone health (calcium), digestive health (high fibre content), cardiovascular health (high antioxidant content). (Minich, 2019) 39 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Vegetable Fruit Aubergine: Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, magnesium, manganese, potassium, zinc, anthocyanins — nasunin (an antioxidant that protects against DNA damage). Uses: Cancer prevention (high antioxidant content) and possible anti-hypertensive effects (magnesium, potassium). Squash: Vitamin B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, potassium, phosphorus, zinc, alpha and beta-carotene, lutein. Uses: Vision (vitamin A for formation of photopigments in the retina), skin health (e.g., acne, eczema — due to vitamin A’s role in skin barrier), cardiovascular health (high antioxidant content). 40 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Legume Vegetables Green beans, runner beans, peas, mangetout. Legume vegetables are the immature seeds / seed pods of fruit in the legume family (these produce beans, pulses and lentils when mature). Benefits: High in protein, fibre, vitamins, minerals, chlorophyll. Combine the protein benefits of legumes with the nutrient benefits of green vegetables. Energetics: Cool, hydrating, detoxifying. Seasonal eating: Summer produce — perfect for balancing summer heat, dryness, inflammation. 41 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Legume Vegetables Peas: Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, manganese, magnesium, zinc, carotenes, lutein. Protein: 1 cup = 8 g. Mangetout: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, manganese, zinc, carotenes, lutein. Green beans: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, zinc, carotenes, lutein. Uses: Cardiovascular (regulate blood sugar and antioxidant), musculoskeletal health (good source of protein), digestive health (fibre content), immune- boosting (vitamin C, zinc and carotenoid content). (Osiecki, 2014) 42 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Allium = Latin Allium Vegetables for ‘garlic’ Onion, shallot, leek, spring onion, garlic. Benefits: Abundant in vitamins and minerals (next slide). Sulphur compounds: Anti-microbial, anti-viral, anti-cancer; promote phase 2 liver detoxification. Support the microbiome — the alliums are rich in prebiotics. High in antioxidant and anti-inflammatory flavonoids (especially good for cardiovascular health). Energetics: Warm, although garlic is hot, so avoid if excess heat. Wild garlic grows in woodlands in the spring. The leaves and flowers have a sweet, garlic taste. The flowers can be a salad garnish. 43 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. (Nicastro et al. 2015)  Allium Vegetables Onion: Vitamin B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron manganese, magnesium, phosphorus, potassium, zinc, beta- carotene, lutein, quercetin. Red onions are higher in quercetin. Uses: Anti-cancer (rich in flavonoids / antioxidants), cardiovascular health (fibrinolytic properties and antioxidants), respiratory infections (high vitamin). Leek: Vitamin B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, phosphorus, zinc, beta-carotene, lutein, inulin. Uses: Anti-cancer (high antioxidant and inulin content), cardiovascular health (high flavonoid content possible lowering of LDL cholesterol through inhibition of the HMG-CoA enzyme), microflora health (inulin content). 44 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. (Nicastro et al. 2015)  Celery Celery is a plant stem that is a therapeutic powerhouse when eaten raw in salads, or drunk in a juice or green smoothies. Providing vitamins B6, folate, C, K, potassium, magnesium and iron. Celery is used by nutritionists to: Help manage cholesterol (a compound in celery called butylphthalide has been shown to lower cholesterol and lower blood pressure through vasodilation). Reduces joint inflammation (vitamin C and flavonoids) whilst promoting the urinary excretion of uric acid (i.e. gout). Supports skin health (vitamin A and C), whilst alkalising the body. Supports digestion: Increases stomach acid and supports the gastric mucosal barrier, and is high in insoluble fibre. (Madhav et al. 2013; Li et al. 2019) 45 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Energetics of Vegetables Alliums Warm (garlic is hot) Root vegetables Warm, sweet, nourishing Vegetable fruit Cool, hydrating; orange coloured are warming Cruciferous veg. Cool to warm (contain sulphur) Dark leafy greens Cool, hydrating, detoxifying Salad greens Cool, hydrating, detoxifying Legume Cool, hydrating, nourishing, vegetables detoxifying 46 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Fruit Apples, bananas, cherries, citrus, pears, peaches, pineapple, plums, berries. Important sources of energy, vitamins, minerals. Antioxidant-rich (most of which are found in fruit skins — opt for darker-skinned varieties). Flavonoids support cardiovascular health by causing vasodilation, lowering LDLs and protecting against endothelial oxidation. Energetics: Generally cool, sour taste supports digestion; high water content is hydrating; citrus slightly bitter so support liver function. Seasonal eating: Summer fruit balance heat and dryness well. (Rees et al. 2018) 47 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Fruit Apples: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, iron, calcium, magnesium, phosphorus, potassium, beta-carotene, quercetin, epicatechin. Uses: Digestive and elimination support (pectin = soluble fibre — it binds to fatty substances in the digestive tract, including cholesterol and toxins and removes them), cardiovascular health (antioxidants, magnesium, potassium), immune health (antioxidants). Blueberries: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, iron, magnesium, manganese, zinc, beta-carotene, lutein, anthocyanins. Uses: Anti-cancer and anti-ageing (antioxidants), blood sugar regulation and cardiovascular health (fibre), eye health (antioxidants). (Brouns et al. 2012; Stull, 2016) 48 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Fruit Citrus: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron, magnesium, potassium, alpha / beta-carotene, quercetin, rutin. Uses: Anti-cancer (antioxidants), eye health (vitamin A), skin health (antioxidants and vitamin A), immune health (antioxidants), liver detoxification support (calcium D glutarate / glucaric acid promote Phase 2) cardiovascular health (antioxidants, magnesium and potassium) Strawberries: Vitamin B2, B3, B5, B6, folate, C, K, iron, magnesium, manganese, potassium, beta-carotene, lutein, anthocyanins. Uses: Immune-boosting, anti-cancer, anti-ageing, cardiovascular health; all due to high antioxidant content. (Minich, 2019) 49 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Fruit Bananas: Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, magnesium, manganese, phosphorus, potassium, alpha and beta-carotene, flavonoids (e.g., quercetin). Uses: Anti-ageing (antioxidants), cardiovascular health (potassium and magnesium), peptic ulcers (phospholipid content). Grapes: Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, magnesium, manganese, potassium, alpha and beta-carotene, flavonoids (e.g., quercetin). Uses: Anti-cancer, immune-boosting and cardiovascular health (antioxidants), digestive function (fibre). 50 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Energetics of Fruit Cherries Warm Peaches, apricots Neutral to warm Grapes Neutral Apples, pears Cool, nourishing, hydrating Berries Cool, hydrating, support digestion (if sour) Citrus Cool, refreshing, hydrating, support digestion and liver Bananas Cool, unripe (drying), ripe (damp) 51 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  The Dirty Dozen and Clean Fifteen Always opt for organic fruit and vegetables where possible. However, some are more ‘pesticide abundant’ than others: The Dirty Dozen: Due to the high levels of pesticides and other chemicals in these foods, selecting organic here is imperative. The Clean Fifteen: These are slightly less problematic — but remember that organic is always superior. 52 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Legumes Lentils, beans, broad beans, soya beans, peanuts. Plants in the legume family produce seeds in a pod. Pulses are dry edible seeds. If a pulse is split, it is called a ‘dahl’. Peanuts are an underground legume, hence their other name ‘ground nut’. Benefits: Rich in protein, complex carbohydrates, B vitamins and minerals. 70 / 20 / 10 ratio of carbohydrate to protein to fat. Slows glucose absorption / release (high fibre content). Antioxidant flavonoids in coloured skin pigments. Low in saturated fats, no cholesterol. 53 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Legumes Many legumes must be cooked to inactivate toxic ‘lectins’, chemicals involved in plant defence which can cause severe gastro-intestinal problems. Adzuki beans, dried peas, mung beans, urad beans (black lentils), chickpeas (garbanzo beans) are low in lectins, so fine to use raw or sprouted. Energetics: Legumes are warm, dry, nourishing, good for building strength and energy. Contain blueprint for a new life — so life-promoting. Affinity for kidney / adrenal function. Seasonal eating: Ready in autumn and store well — ideal for warming and nourishing meals through the cold, damp months. (Petroski & Minich, 2020) 54 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Legumes Mung beans: Vitamin A, B1, B2, B3, B6, folate, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene. Broad beans: Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, carotenes, lutein. Red lentils: Vitamin A, B1, B2, B3, B5, B6, folate, C, calcium, copper, iron, magnesium, phosphorus, potassium, zinc. Uses: Digestive (high fibre), immune (zinc, selenium), blood-building (iron), cardiovascular health (high fibre, magnesium, B vitamins), nervous system health (B vitamins and magnesium). 55 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Nuts Almonds, cashews, macadamia, Brazil, hazelnuts, walnuts. Nuts are tree fruit with a hard shell instead of a skin. Benefits: Good source of protein, healthy fats, vitamins and minerals. Support cardiovascular health — improve cholesterol profile; anti-coagulant (vitamin E); arginine in nuts is used by the body to form nitric oxide (a vasodilator that lowers blood pressure). Blood sugar regulation (high in fibre), nervous system health (healthy fats, B vitamins and magnesium). Energetics: Warm, deeply nourishing, build digestion, strength, promote life (they are a blueprint for new life). (Morgillo et al. 2019) 56 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Nuts In 2013, researchers at the Harvard School of Public Health found that people who ate nuts daily lived longer and healthier lives than those who didn’t eat nuts. Raw are the best choice for health. Soak nuts (and seeds) before eating to reduce enzyme inhibitors, and to make them easier to digest. Great for snacks, deserts, dips, salads, nut loaves and a replacement for meat in casseroles. Seasonal eating: Produced in late summer / autumn and store well – ideal for warmth and nutrition through the autumn / winter months. 57 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Nuts Almonds: Vitamin A, B1, 2, 3, 5, 6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, lutein. More calcium than any other nut. High fibre content. Macadamia nuts: Vitamin A, B1, 2, 3, 5, 6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, complete protein (contain all the essential amino acids). Uses: Anti-cancer and cardiovascular health (antioxidants), skin health (vitamin E, zinc), digestive health (fibre), bone health (calcium). 58 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Nuts Brazil nuts: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc. More selenium in one nut than the RNI (although this is dependent on soil quality). Uses: Cardiovascular health (antioxidant), liver (required for glutathione peroxidase), reproductive health (antioxidant), thyroid support (selenium aids conversion of T4 to T3). Walnuts: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, zinc selenium, beta-carotene, phospholipids, omega-3 (highest in nuts). Uses: Brain health including memory (due to the phospholipids). (Chauhan & Chauhan, 2020) 59 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Seeds Pumpkin, sesame, chia, flaxseed (linseed), hemp, sunflower. Benefits: Highly nutritious — a rich source of protein, healthy fats and fibre. Have a higher omega 6:3 ratio, but healthy omega-6. High fibre content slows the release of sugars in the blood (preventing a sugar spike) and is important for transit time. When soaked chia and flaxseeds are an excellent source of soluble fibre. The polysaccharides form a mucilage which helps to soothe irritated mucosal membranes. (Knez et al. 2019) 60 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Seeds Pumpkin: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, lutein. Uses: Anti-parasitic (due to an amino acid in the seeds — cucurbitacin), nervous system (B vitamins), Eat 25 g of pumpkin seeds a day as part cardiovascular and immune health (antioxidants). of an anti-parasite Chia: Vitamin A, B1, B2, B3, folate, C, E, copper, cleanse iron, magnesium, manganese, phosphorus, potassium, zinc, mucilage, phenolic compounds, omega-3. Uses: Anti-cancer and skin health (antioxidants), digestive support (mucilage nourishes mucous membranes), cardiovascular health (high omega-3). 61 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Seeds lignans = phytoestrogens Flaxseed: Vitamin A, B1, B2, B3, B5, B6, To regulate oestrogen levels folate, C, E, K, calcium, copper, iron, in the first half of the cycle magnesium, manganese, potassium, zinc, (follicular phase) consume mucilage, lignans, beta-carotene, lutein. 1 tbsp flaxseeds and 1 tbsp pumpkin seeds daily. Uses: Soothing inflamed mucous membranes due to the mucilage In the second half of the menstrual cycle (luteal phase) content (mucilage is derived from consume 1 tbsp sesame and polysaccharides which swell in water, 1 tbsp sunflower seeds to and produce a gel-like substance), boost progesterone levels. anti-cancer (antioxidant content), skin (fatty acids, minerals and vitamins). Ensure the seeds are freshly ground, as they oxidise quickly (Calado et al. 2018) 62 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Quinoa Quinoa: Vitamin A, B1, B2, B3, folate, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, lutein. A complete protein (quinoa is a ‘pseudo grain’). Uses: Anti-cancer (many of the substances identified in quinoa have antiangiogenic properties, and also suppress the proliferation of cancer cells), digestive health (high fibre to support transit time, whilst also stabilising blood-glucose levels), anti-hypertensive (good levels of magnesium and potassium), reducing the symptoms of PMS (aided by the high B vitamin and magnesium content). (Lin et al. 2019) 63 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  carminative = Culinary Herbs relieving flatulence Culinary herbs give flavour, aroma and colour to foods, but they are all traditional herbal medicines. They contain ‘volatile oils’ which are: – Anti-microbial: Inhibiting or slowing the growth of bacteria, yeasts and moulds. – Promoting the release of digestive secretions, which in turn boosts the assimilation of nutrients. Also stimulates appetite. – Carminative herbs can regulate peristalsis, relax the smooth muscle and thus reduce digestive cramps, gas and bloating. Culinary herbs need to be central to menu design, as well as taken as infusions (herbal teas), based on the client’s health issues. 64 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Culinary Herbs As well as supporting digestion, all culinary herbs also have medicinal effects that can be utilised in recipes. In the modern West, we need to re-learn the art and science of using culinary herbs to make our recipes not only nutritious, but an explosion of therapeutic flavour. Energetically, most culinary herbs are warming, because warmth promotes strong digestive ‘fire’ (Agni in Ayurveda). This is the reason why traditional cuisines are so richly spiced. Even small quantities improve digestive strength, nutrient uptake and general health. In Ayurveda, undigested foods are considered toxins (Ama). 65 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Culinary Herbs Moderate quantities of culinary herbs are completely safe and can be enjoyed by people of all ages. However safety issues apply with higher therapeutic amounts. Key concerns are pregnancy, breastfeeding, and herb-drug interactions. In fact, most culinary herbs are contraindicated in pregnancy and lactation in higher doses. Always check safety using textbooks or reputable internet databases. Because aromatic culinary herbs relax the oesophageal sphincter and stimulate gastric juice secretion, larger amounts are contraindicated in acid reflux, gastritis and stomach ulcers. 66 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Culinary Herbs Add fresh or dried herbs to juices, smoothies, salads, soups, curries and stews. Be creative! For optimum benefits, herbs are best taken 3 times daily; this keeps plant chemicals at constant therapeutic levels in the body. Fresh leafy herbs may contain 80% water, so use double the amount for fresh herbs compared to dried. For all herbs that follow, approximate adult daily levels are suggested, but quantities must be adjusted depending on a client’s palate. Lower amounts over the long term are still highly beneficial. 67 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Culinary Herbs Aniseed (Pimpinella anisum): Part used: Seeds. 1–2 teaspoons daily. Uses: Weak digestion, gas, bloating, IBS, cough, asthma. Warm, sweet. Infuse 1 tsp or add to Safety: Pregnancy, lactation, acid reflux, ulcers. soups and smoothies Basil (Ocimum basilicum): Part used: Leaves. 3–4 teaspoons daily. Uses: Weak digestion, gas, bloating, IBS, cough, colds, anxiety, low mood, fatigue. Warm. Fresh in salads, smoothies and Safety: Pregnancy, lactation, acid reflux, ulcers. sprinkled on meals © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. 68  Culinary Herbs Black pepper (Piper nigrum): Part used: Seeds. ½–1 teaspoon daily. Uses: Weak digestion / assimilation, poor circulation, rhinitis, productive coughs, viruses. Hot, dry. Safety: Pregnancy, lactation, acid reflux, ulcers, Grind onto meals, increases uptake of conventional drugs, but also especially during other herbs (particularly turmeric). winter months Cardamom (Elettaria cardamomum): Part used: Seed pods. ½–1 teaspoon daily. Uses: Weak digestion, indigestion, nausea, bloating, Add to curries or IBS, low mood, coughs, gum disease. Warm, dry. chew a pod to Safety: Pregnancy, lactation, acid reflux, ulcers. increase appetite © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. 69  Culinary Herbs Chilli (Capsicum spp.): Part used: Fruit, seeds. ½–1 teaspoon daily. Uses: Poor circulation, fatigue, debility, ischaemic heart disease. Very hot, dry (depending on variety). Add to recipes to Safety: Pregnancy, lactation, acid reflux, ulcers, ‘fire-up’ metabolism and circulation inflammatory disease, anti-coagulant medications. Cinnamon (Cinnamomum zeylanicum): Part used: Inner bark. 1–2 teaspoons daily. Uses: Weak digestion, nausea, poor circulation, insulin resistance, H. pylori, candida. Hot, dry, sweet. Infuse or add ½ tsp powder to porridge; Safety: Pregnancy, lactation, reflux, diabetic drugs. deeply warming © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. 70  Culinary Herbs Cloves (Syzygium aromaticum): Part used: Flower bud. ¼–½ teaspoon daily. Uses: Indigestion, gas, bloating, worms, parasites, Clove oil contains eugenol, which is a natural anaesthetic (numbs and reduces pain to ease a Use in winter toothache) and is anti-inflammatory. Hot, dry, spicy. recipes to warm Safety: Pregnancy, lactation, acid reflux, ulcers. the system Coriander (Coriandrum sativum): Part used: Leaves. 4–6 teaspoons leaves daily. Uses: Gas, bloating, IBS, fungal infections, chelation of heavy metals, anti-parasitic. Cool, moist (fresh). 1 tsp seeds daily for Safety: Pregnancy, lactation. gas / bloating © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. (Bethesda, 2019) 71  Culinary Herbs Cumin (Cuminum cyminum): Part used: Seeds. 1–2 teaspoons daily. Uses: Weak digestion, indigestion, gas, bloating, IBS, diarrhoea. Warm, spicy. Add to soups and Safety: Pregnancy, lactation, acid reflux, ulcers. curries. Best Ayurvedic spice to increase digestive ‘fire’ Fennel (Foeniculum vulgare): Part used: Seeds. 1–2 teaspoons daily. Uses: Indigestion, gas, bloating, GIT spasm, IBS, cough, low breast milk production. Warm, sweet. Safety: Pregnancy, acid reflux. 1 tsp. infused or chew seeds after meals 72 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Culinary Herbs Fenugreek (Trigonella foenum-graecum): Part used: Seeds. 1–2 teaspoons daily. Uses: Gastritis, constipation, insulin resistance, low milk production (galactagogue). Warm, moist, bitter. Add to curry Safety: Lactation, diabetic medications. recipes to regulate blood sugar Garlic (Allium sativum): Part used: Bulb. 1–2 fresh cloves daily. Uses: High cholesterol, hypertension, atherosclerosis, fungal and bacterial infections, parasites. Hot, pungent. Safety: Pregnancy, lactation, anticoagulant and blood Crush or slice and leave for 10 mins pressure drugs, before surgery, acid reflux, ulcers. before cooking © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. (Borlinghaus et al. 2014) 73  Culinary Herbs Ginger (Zingiber officinale): Part used: Rhizome. 1 tsp. dry, 3 tsp. fresh daily. Uses: Weak digestion (pro-kinetic), nausea, poor Infusions, recipes, circulation, inflammation (i.e., arthritis), amenorrhea. smoothies to warm Warm (dry ginger — hot and dry). circulation and Safety: Pregnancy, lactation, acid reflux, ulcers. digestion Horseradish (Armoracia rusticana): Part used: Root. 1–2 teaspoons daily. Uses: Poor circulation, weak digestion, sinus Freshly grated, congestion, catarrh, intestinal worms. Hot, spicy. infused or added Safety: Pregnancy, lactation, acid reflux, ulcers. to recipes 74 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. (Mao et al. 2019)  Culinary Herbs Mustard seed (Brassica nigra): Part used: Seeds. ¼–½ teaspoon daily. Uses: Poor circulation, weak digestion, sinus congestion, cough, catarrh. Hot, dry. Add to winter soups, Safety: Pregnancy, lactation, acid reflux, ulcers. stews and curries Oregano (Oreganum vulgare): Part used: Leaves. 2–3 teaspoons daily. Uses: Indigestion, gas, bloating, IBS, parasites, bacterial and fungal GIT infections (use oil). Warm. Fresh in soups, Safety: Pregnancy, lactation, acid reflux. stews, smoothies, salads and sauces 75 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Culinary Herbs Parsley (Petroselinum crispum) Part used: Leaves. 4–6 teaspoons daily. Uses: Gas, bloating, IBS, fluid retention, hypertension, arthritis, amenorrhoea. Neutral / warm. Plenty of fresh leaves Safety: Pregnancy, lactation. Safe as a culinary in salads and smoothies herb but be cautious using large amounts (e.g., tincture) with blood pressure medications. Peppermint (Mentha x piperita): Part used: Leaves. 4–6 teaspoons daily. Uses: Nausea, vomiting, colic, indigestion, flatulence, IBS, diarrhoea, asthma. Neutral / warm. 2 tsp. infused or fresh in cooling summer Safety: Pregnancy, lactation, acid reflux. salads and smoothies © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. 76  Culinary Herbs Rosemary (Rosmarinus officinalis): Part used: Leaves. 2–3 teaspoons daily. Uses: Weak digestion, liver support, poor memory, concentration, circulation, depression. Warm, dry. Infuse a fresh sprig, Safety: Pregnancy, lactation, acid reflux. or add to warming winter recipes Sage (Salvia officinalis): Part used: Leaves. 3–4 teaspoons daily. Uses: Tonsillitis / pharyngitis, indigestion, bloating, gastritis, colds, Alzheimer’s, menopausal sweats and hot flushes. Warm, dry. Infuse sage leaves with Safety: Pregnancy, lactation. Do not use sage in boiling water and drink large doses or the essential oil in epilepsy. for menopause support © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB. (Ghorbani & Esmaeilizadeh, 2017) 77  Culinary Herbs Thyme (Thymus vulgaris): Part used: Leaves, flowers. 2–3 teaspoons daily. Uses: Sore throat, cough, asthma, weak digestion, gas, bloating, fungal and bacterial GIT infections Rub thyme in your (SIBO, dysbiosis), parasites, viruses. Warm, pungent. palms and then Safety: Pregnancy, lactation, acid reflux. infuse with hot water to make a thyme tea Turmeric (Curcuma longa): Infuse 1 tsp Part used: Rhizome. ½–1 teaspoon daily. or add to Uses: Liver support, high cholesterol, ‘brain-boosting’ inflammation (e.g., arthritis), low immunity, smoothies, cancer prevention, Alzheimer’s. Bitter, warm. soups and stews Safety: Pregnancy, lactation, anti-coagulant medications. (Giordano & Tommonaro, 2019; Kowalczyk et al. 2020) 78 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Food Combining Improper food combining is one of the primary factors responsible for bloating, flatulence, heartburn, acid reflux and diarrhoea. It can impair digestion, leading to lower absorption of nutrients. It is not only what we eat, but how well we digest and assimilate food that adds to health, strength and fitness. 79 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  The Hay Diet Dr Hay, a New York physician, began developing the Food Combining diet in 1904 because of his own poor health. He determined that proteins and starches required different conditions for digestion. If consumed together, digestion time was slowed and nutrient absorption impaired. Processed foods were also replaced by whole foods, along with increased fruit and vegetables. 80 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  The Hay Diet The Hay diet proposes 3 food categories — proteins, starches and neutral foods. Proteins require an acidic environment to be digested (the stomach). Starches require an alkaline environment (the small intestine). DO NOT MIX Proteins take longer to digest than starches. If eaten separately, digestion is more efficient and less burden on the digestive system can be expected. 81 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  The Hay Diet: Combining Rules 1. Proteins must be eaten separately from starches. Applies to concentrated proteins (meat, fish, cheese and eggs) and concentrated starches (bread, potatoes, rice, pasta, other grains). Separate protein from starch meals by 3–4 hrs. 2. Neutral foods can be eaten either with protein or with starches (most vegetables, fats and oils). 82 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Food Combining Rules: Fruit The key aim of food combining is to improve digestion. Fruit is more rapidly digested than other foods because of the higher water content and simple sugars (sweet fruit — bananas, figs, dates and grapes take longer to digest than other fruit). Problems such as bloating and flatulence can occur when breakdown of fruit is slowed by the presence of other food. 83 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Food Combining Rules: Fruit Eat fruit away from other foods including vegetables. The exception is juicing, where low starch vegetables (celery, leafy greens and cucumber) can be combined with fruit, except sweet fruit. Do not combine acidic fruit (citrus, kiwi fruit, tomatoes, pineapple) with sweet fruit (bananas, figs, grapes, dates). Always eat melons (e.g., watermelon, cantaloupe) on their own (do not mix with other fruit) as they are fully digested within 30 minutes. 84 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Food Combining Rules Select from either the protein OR starch list. Add neutral foods to either. Protein Neutral Starch Fruit All meat, fish, Vegetables except All grains, bread, Melons — eggs, cheese, those on starch pasta. Potato, watermelon, canta- dried beans, peas, list. Salad, sweet potato, loupe, honeydew. lentils. Raw milk vegetables and pumpkin, artichoke. Eat away from all (drink away from herbs. Nuts and Honey (small foods including meals). seeds (not amounts). *Sweet other fruit. *If peanuts). Fats and fruit — bananas, digestive symptoms oils — includes sweet grapes are present eat fruit avocado although (sultana) figs, away from protein, technically a fruit. dates, all dried fruit. starch and neutral food groups. 85 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Healthy Breakfast Breakfast is the key meal of the day in TCM and Ayurveda. Try the following nutritious porridge: Organic oats (rich source of fibre and beta-glucans, so supports the microbiome and aids bowel transit). Coconut milk (rich in electrolytes and medium-chain triglycerides). Maca powder (an energising adaptogenic root which also enhances taste by providing a caramel flavour). Cinnamon (to regulate blood-sugar levels). Wild berries (a rich source of antioxidants). Brazil nuts (a rich source of selenium). Chia seeds (a plant-based source of omega-3). 86 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Recipes: Pumpkin Spice Granola Ingredients: 2 tbsp. soft coconut oil 1 tbsp. maple syrup 135 g organic oats 190 g roughly chopped pecans 1 heaped tsp. ground cinnamon 1 heaped tsp. of ground ginger 65 g roughly chopped walnuts 75 g pumpkin seeds Pinch of Himalayan or sea salt. 87 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Recipes: Pumpkin Spice Granola Instructions: 1. Preheat oven: 160° C conventional or 140° C fan. 2. Line a shallow oven tray with baking paper. 3. Add oats, nuts, seeds, spices to a large mixing bowl and mix well. 4. Add coconut oil to a pan and warm. 5. Pour warmed oil onto dry ingredients and stir well. 6. Spread mix out evenly onto the lined oven tray. 7. Bake for 30–35 mins to golden, turning frequently to break it up. 8. Allow to cool before serving with ice-cold pecan or almond milk. 88 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Healthy Lunch Ideas Roasted garlic and cauliflower soup Review these lunch (recipe on next page). ideas, and summarise the basic nutrient and Large salad with fresh vegetables, energetic profile of each of them. chickpeas, avocado, pumpkin seeds. Hummus and vegetable wrap. Baked sweet potato with spicy lentil and spinach stuffing. Seaweed, vegetable, avocado and brown rice salad. 89 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Roasted Garlic Cauliflower Soup Vegan, paleo. Serves 6. Thick, creamy, rich What are the and nutritious. It takes 25 minutes to make. nutritional benefits of this dish? 1. Roast 2 garlic bulbs until centres are soft. 2. Add to a saucepan: 1 large white onion chopped, 2 chopped carrots, 4 cups cauliflower, the roasted garlic flesh, ½ tsp fresh or dried thyme, ½ tsp fresh / dried rosemary, 1½ cups of vegetable stock, salt, pepper. 3. Bring to the boil and simmer for 20 minutes. 4. When veg. soft, blend till smooth and creamy. 5. Serve with toasted wholemeal bread. 90 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Dinner Courgette or lentil Black bean burgers pasta with a Butternut squash served on a large mushroom and lentil curry salad with avocado bolognaise sauce Review the basic nutrient profiles of each of the above dishes. How might you adapt the ingredients to support the ‘digestive fire’? 91 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  Dinner: Wild Salmon Wild salmon with broccoli and asparagus. Great all year, but also the perfect al fresco dinner in the summer. Either steam or bake (at about 150° C) the salmon with lemon, salt, pepper and a little fresh dill. Steam the broccoli and asparagus, and season with olive oil, lemon, salt, and pepper. Salmon is rich in omega-3 fatty acids, protein, B vitamins, potassium, selenium and astaxanthin (an antioxidant). This antioxidant-rich, nutrient-abundant dish is particularly supportive for cardiovascular health and aids liver detoxification. 92 © CNM: Nutrition Year 1 — Foundations of Nutrition. NB/BQ/EB.  References Ayton, A. Ibrahim, A. Dugan, J. Galvin, E. et al. (2021). ‘Ultra-processed foods and binge eating: A retrospective observational study’. Nutrition. 84. 111023. Barba, FJ. Nikmaram, N. Roohinejad, S. et al. (2016). ‘Bioavailability of Glucosinolates and Their Breakdown Products: Impact of Processing’. Frontiers in nutrition. 3(24). Bethesda, MD. (2019). ‘Eugenol (Clove Oil)’. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. 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