NTRODUCTION
The world is becoming increasingly aware of the importance of nutrition in self-care both in the prevention and the healing of disease. We have designed this cookbook to include recipes and health information that will contribute to optimum health and well-being,
For good health, nutritionists now recommend a diet of fruits and vegetables, whole grains, wild fish (especially wild salmon), and nuts and seeds, with the exclusion or limitation of sugar, refined carbohydrates, processed foods, animal fats, and artificial chemicals. Recent research indicates that a diet with these balanced criteria may reduce one’s risk of chronic diseases, such as cancer, heart disease and diabetes. This approach may help manage the debilitating effects of chronic diseases such as arthritis and fibromyalgia.
Our cookbook reflects the following recommendations for the best balanced diet:
1, MORE VEGETABLE DISHES fruits and vegetables provide antioxidants and phytonutrients needed to fight disease, alkalize the body, slow the aging process, flush toxins from the body, and maintain healthy weight.
MORE FISH: especially those high in omega S oils, like wild salmon, which can help keep skin, brain cells, heart and circulatory system healthy. Americans consume too much omega 6 fatty acids, which cause inflammation if not balanced with omegas.
3. LESS MEAT AND POULTRY: meat and poultry are high in omega-6 fatty acids, as are eggs yolks, common oils used in cooking (cottonseed, safflower, soybean oils), and squeeze margarines, Omega-6 fatty acids have been shown to lower good cholesterol and increase your risk of heart disease.
4. BETTER CARBOHYDRATES: for breads, we have chosen Spelt flour, an ancient wheat flour which is higher in nutrition and better tolerated by the body than modern wheat flour. Those few individuals who might be allergic to spelt may substitute soy or rice flour.
5. GOOD FATS: all of the oils called for in our recipes, such as olive or macadamia-nut oil, contain high concentrations of omega-3s, which help prevent inflammation and plaque build-up and increase the production of good cholesterol. Flaxseed, other seeds, and nuts (especially walnuts and almonds) should be added to the diet as well add due to their high level of omega-3s. It is best to avoid anything made with hydrogenated or partially hydrogenated oil.
6. MORE FIBER: we recommend getting fiber from natural foods, such as fruits and vegetables, whole grains, nuts and seeds.
7. NO REFINED CARBOHYDRATES: refined carbohydrates acidify the body and contribute to inflammation. For those recipes that call for sugar, we recommend raw, unrefined sugar in half the amount found in traditional recipes. For sweetening beverages, we recommend the natural herb, Stevia, agave nectar (both available at health-food stores), or raw honey. Unsulfured molasses may also be used as a natural sweetener; however, diabetics should limit the use of honey or molasses.
8. LIMITED DAIRY: bovine (cow) milk products are problematic for many individuals. For those dishes that contain milk, we have suggested organic soy, rice or goat milk. Many people like goat’s cheese as well; however, sheep’s cheese tastes more like cheese made from cow’s milk.
9. NO CHEMICALLY PROCESSED FOODS OR ADDITIVES: Unfortunately, “fast” processed foods are more likely to contain unhealthy chemicals and be less nutritious. Therefore, we recommend making all foods from scratch and buying organic ingredients-available at health-food stores and some grocery stores.
For more information on making healthful eating choices, we recommend the following web sites:
http://www.msgmyth.com
http://ww.whfoods.com
