For anyone with bowel-related problems caused by a permeable intestinal wall (irritable bowel, food sensitivities, ...) both lack of fibre and too much (e.g. fibre removed from its wholefood source, such as bran flakes) cause problems.
Eating whole, plain fruit, vegetables, nuts, grain, protein ensures a balanced diet, and the soluble fibre (such as in oats) is less abrasive then insoluble fibre (such as in wholemeal bread).
For those concerned about lack of essential omega3 oil (which is unlikely with a balanced diet), eating tinned pilchards once a month very nearly provides a month's supply!
Processed foods carry many risks that unprocessed equivalents don't.
Frying and roasting foods, especially fats, degrade the food more than simmering / steaming, due to the higher temperature. There is a heavily advertised fad for buying fat-free, skinned chicken breasts, at inflated prices.
But simmering whole chicken, keeping the stock, and removing the fat from the top (after standing it in the fridge for a while) provides all the available nutrients from the skin, the bones, ... all the parts of the chicken that were otherwise wasted.
Contents: (chapter#, title, page#)
Part 1 Nutrition - the basics
Chapter 1 Wholefood nutrition 3
Part 2 Chapter 2 Nutrients in food
Chapter 3 Micronutrients 35
Chapter 4 Special nutrients 43 Part 3 How the body processes food
Chapter 5 Digestion and detoxification 55 Part 4 Nutritional issues
Chapter 6 Blood sugar 67
Chapter 7 Stress 77
Chapter 8 Weight loss 85
Chapter 9 Women's health 93
Chapter 10 Cardiovascular health 103
Chapter 11 The immune system 109
Chapter 12 Ageing and the skin
119 Where to go from here 129. There are academic sites (e.g. http://nutrition.tufts.edu/calendar/academic-calendar) full of research findings, some of which are contradictory - if you fancy the associated headache.
But the best experiments are often performed 'accidentally'. An example is the Economic Depression on the 1930s, during which the life expectancy of USA citizens INCREASED by 6 years! See the following videos for details:
Eat, Fast and Live Longer
Michael Mosley has set himself a truly ambitious goal: he wants to live longer, stay younger and lose weight in the bargain. And he wants to make as few changes to his life as possible along the way. He discovers the powerful new science behind the ancient idea of fasting, and he thinks he's found a way of doing it that still allows him to enjoy his food. Michael tests out the science of fasting on himself - with life-changing results.
How to live to 101
The quest to live longer has been one of humanities oldest dreams, but while scientists have been searching, a few isolated communities have stumbled across the answer.
On the remote Japanese island of Okinawa, In the Californian town of Loma Linda and in the mountains of Sardinia people live longer than anywhere else on earth.
In these unique communities a group of scientists have dedicated their lives to trying to uncover their secrets. Horizon takes a trip around the globe to meet the people who can show us all how to live longer, healthier lives.
The publishers' description: Designed to inspire and to motivate, Nutrition in Essence provides readers with a beautifully illustrated, easy to follow introduction to this complex field.
Are all fats bad? What about carbohydrates? In the age of fad diets that offer confusing and often conflicting advice on nutrition, this book provides a clear and objective guide through the maze. Based on sound scientific knowledge, it introduces the fundamentals of nutrition in an accessible format.
It enthuses readers and encourages further study by including fascinating information on topics such as overcoming stress and fatigue, hormonal issues, boosting the immune system and how we can use nutrition to age gracefully.
Written in an accessible style with numerous features such as FAQs, case studies and summaries as well as therapeutic recipes, this book is the perfect introduction for students on short courses, professional therapists topping up their skills and anyone needing a balanced guide to this complex field.
(Tags: diet, nutrition, dreams, popular science, video, wellbeing, mental health )