'Eating Well - Beaming With Health PDF

Mim Biem
The Commonsense
Guide t o
Eating
Well
for the
Nutritionallv
Bewildered -'
Published by ABC Books for the
AUSTRALIAN BROADCASTING CORPORATION
GPO Box 9994 Sydney NSW 2001
Copyright O Mim Beim 1998
First published October 1998
All rights reserved. No part of this publication
may be reproduced, stored in a retrieval system
or transmitted in any form or by any means,
electronic, mechanical, photocopying, recording
or otherwise, without the prior written permission
of the Australian Broadcasting Corporation.
National Library of Australia
Cataloguing-in-Publication entry
Beim. Mim, 1960- .
T h e commonsense guide to eating well for the nutritionally
bewildered.
ISBN 0 7333 0649 7
1. Health. 2. Nutrition - Requirements. 3. Naturopathy.
I. Australian Broadcasting Corporation. 11. Title
613.2
Designed by Midland Typesetters
Set in 11/14pt Caslon540 by Midland Typesetters, Maryborough, Victoria
Colour separations by Finsbury, Adelaide
Printed and bound in Australia by G n B n Press, Addaide
Contents
Introduction
Part I: T h e Geography of Nutrition
1 T h e digestive tract
How the worm turns
A brief overview
T h e ins and outs
A closer look
Surprising saliva
Speed eating
Stomach acid: double, double, toil and trouble
Bile: digestive detergent
Villi: the coal face of digestion
T h e end of the tunnel
Part 11: Essentials

2 Carbohydrates: fuel and fibre
Classification
What happens to glucose in the bloodstream?
Cows can, horses can, even mice can digest fibre
Types of fibre
Dietary recommendations
What fibre can do for you
The Commonsense Guide to Eating Well
3 Protein: strength and structure 37

Look in the mirror - what you see is protein 37
How much is enough? 38
Who needs extra? 39
Amino acids: the Lego blocks of life 40
EAA: all or nothing at all 41
Are you getting enough? 43
Clever vegetarianism: protein combining 44
4 Fat: not a dirty word 46
Fat the Rat 46
Getting to know you 46
Saturated and unsaturated fatty acics 48
Better to be a peroxide blonde than a
peroxide polyunsaturate 49
Fat and fabulous 50
Fat tastes fabulous 51
T h e tragedy of processed oils 51
E P D and UFOs: the story of essential fatty acids 52
Prostaglandins 53
Mysterous susbstance X 54
Cholesterol: nightmare or blessing? 56
Some slick answers to an oily problem 57
5 Water: the most important nutrient 59
It's wet, what else? 59
How do we know when we are thirty? 60
Diets: the wet and the dry 61
T a p water, filtered water, spring water - which
water? 61
Drink it anyway, you won't regret it 63
Part 111: Bits and Pieces

6 Safe or fake: additives, organics and germs
in the kitchen 67
Sweet as sweet can be: artificial sweeteners 67
Contents
Food additives: preserve or punish? 71

Food safety: not in my kitchen you don't 74
How bacteria breed and spread and what to do
about it 77
Organic shmorganic: chemical free 79
Part IV: Our Daily Food

7 T h e food we eat
Nuts, seeds and oils
Herbal tea
Vegetables
Grains
Fruit
Milk
Beans
Meat
Eggs
Fish and shellfish
8 T h e food we eat: but should we?
Coffee
Tea
Alcohol
Chocolate
Part V: Vitamins and Minerals

9 T h e basics of micronutrients 143
Vitamins: water soluble and fat soluble 143
About minerals 144
Are vitamins and minerals a waste of money? 145
T o supplement or not to supplement? 145
Who will benefit from nutritional
supplementation? 146
How long should you take a supplement? 147
What is the RDI and what does it mean for you? 147
The Commonsense Guide to Eating Well
Mr Average and Mrs Typical

When is the best time to take a supplement?
Synergists and antagonists
Which vitamins should I take?
Be nutritionally responsible
10 Getting to know you: vitamins and minerals
Antioxidants
T h e vitamins
Bioflavonoids
T h e minerals
Part VI: Nuts and Bolts

11 Good Diet
Cornerstones to good nutrition
12 Tailor-made
Allergy
Menopause
Premenstrual syndrome
Overweight
Skin
Stress
Healthy heart
Glossary
Bibliography
To Bill
Acknowledgments
This book is essentially a distillation of ten years of teaching

nutrition to naturopathic students. I would like to acknow-
ledge my good friend Linda van Niekerk, and my good
husband, Bill Alldritt, for suggesting I create a book from
these lectures.
I am deeply appreciative for the help and advice I have
received from the following people: Lorna Scott, Kerrie
Murrell, Dannae Brown, Doris Alldritt, Craig Ashley-Russell,
Lyn Crossley and Phil. Thankyou.
Special thanks to my publisher, Stuart Neal, for making
the book writing process as painless as possible.
Introduction
I have some very smart patients. Sick, but smart. It always

surprises me how these intelligent, creative, successful
people often do not have a clue about good nutrition. Oh,
they might murmur knowingly about the benefits of omega-3
fatty acids; but when questioned will sheepishly admit to
being flummoxed. They are not alone! In my 10 years of
teaching in naturopathic colleges, I have found a mass of
con-fusion. What is the difference between a legume and a
grain? Is a legume the same as a bean? Should I care? Why
do beans give me flatulence? Other questions include: Why
aren 't six cups of coffee equivalent to six cups of water?; and
Why do I feel tired after lunch? Let alone knowing the
intricacies of fatty acids. In fact, it takes quite a lot of
background information before one understands that an
omega-3 fatty acid is scientist-speak for a chain of carbons
with the first double-bond occurring on the third carbon from the
methyl end. No wonder people get confused!
Nearly every magazine and infotainment program has

something to say about diet and nutrition. Unfortunately, the
information is often contradictory. For example, take the
maxim `Cholesterol is bad'. In fact, cholesterol is not bad.
Cholesterol is vital. Did you know that from cholesterol the
body makes oestrogen, phospholipids necessary for brain
function, vitamin D and the stress hormone cortisol? It
doesn 't help to see avocados proudly sporting `no cholesterol'
labels when the poor green darlings don't possess a liver with
xi
xii The Commonsense Guide to Eating Well
which to create cholesterol in the first place. And what's

more, for most people, their blood cholesterol levels have
nothing to do with how much cholesterol they eat.
All this makes me angry and an angry naturopath is a ter-
rible thing. T o ease my anger I have written this book. I hope
it gives you easy-to-digest information and the inspiration to
look after your diet and yourself. After all, you are what you
eat.
THE GEOGRAPHY
OF NUTRITION
f-cm
DESCENDINGCOLON
The Digestive Tract
How the worm turns

In a book about nutrition, why are we discussing the digestive
tract? Basically, the best nutrition will come to nought if your
digestive tract is not up to scratch. T h e digestive tract, also
known as the alimentary canal or gastrointestinal tract (GIT),
is simply a hollow tube. Much like an earthworm, the tube
is open to the world at both ends - mouth and anus. It is the
interface between the food we eat and our body; essentially,
the geography of nutrition.
Our body is fashioned around this tube. In order for the
saying 'you are what you eat' to be true, what you eat needs
to make the hazardous journey across the wall of the intes-
tine, into the bloodstream. Until this time, food in the tube
has not been absorbed. What is inside the digestive tract, is
outside you - strange but true.
4 T&eCommonsense Gaide to Eating Well
A brief overview
T h e GIT begins at the mouth, transforming into the oesoph-
agus, then the stomach, followed by the small intestine, large
intestine, rectum and anus. T h e muscular tube is essentially
the same structure throughout, however the terrain changes
according to a 'need to digest' basis. For example, the
stomach lining looks very different from the lining of the
small intestine. T h e former is thickly coated with acid-
resistant mucus; and the latter looks like a 1970s shagpile
carpet. On average, the digestive tract is 9 metres long,
roughly as long as two decent-sized loungerooms. Quite a lot
of tubing to fit into the short distance from face to fanny.
digestive -4 is siqfly
4 h o j b *be, open fo fhe li/of/d
Q+ id4 mds - fiod.4 a d anus
&( b d y is fhrhiW a m d +ha &be
The Digestive Tract 5
In conjunction with the GIT, other structures including the

pancreas, liver, gall bladder, teeth and salivary glands are
needed for the digestive system to function. These ancillary
organs of digestion are attached to, but do not form part of,
the tubing.
The ins and outs

T h e digestive tract has several functions. T h e first is inges-
tion, being the act of taking food or liquid into the body,
which occurs at the top of the tube, the mouth. T h e second
function is to facilitate movement along the tube. T h e wave-
like muscular motion, which pulses in a downward direction,
is called peristalsis. If animals relied on gravity alone for food
to pass along the digestive tract, many a cow or other grazing
animal would be in big trouble, as their mouths are pointing
downwards most of the time.
Function number three gets to the guts of the matter,
digestion. Digestion is the process whereby we break food
down into smaller and smaller bits. T h e first stage of diges-
tion is mechanical in nature, where we physically grind the
food with our teeth and churn it with the thick muscly walls
of the stomach. T h e next stage of digestion is chemical, taken
care of by digestive enzymes. These enzymes convert the
fragments of food into little itty-bitty bits, small enough to
cross the intestinal wall.
Function four is absorption, the passage of digested food
across the digestive tract into the bloodstream, eventually for
distribution to all parts of the body. If a food is not absorbed
across the intestinal wall, it will continue on downwards and
eventually out the other end of the tube. Of course, the food
needs to be broken down into small enough bits in order to
hurdle across. Protein is broken down into amino acids. Fat
6 The Commonsense Guide to Eating Well
is broken down into glycerol and fatty acids, and carbohydrate

is broken down into simple sugars. Fibre, which is a form of
carbohydrate, is unable to be broken down and therefore
cannot be absorbed.
T h e final function of the digestive tract is that of defeca-
tion. Allowing indigestible substances and waste products to
leave the body is an important process of elimination.
A closer look
Taste sensations
I spent a good half of my childhood glued to the television set
watching the Flintstone family. My interest in the evolution of
eating habits probably stems from these times with Fred,
Barney, Wilma and Betty. Another favourite, the Jetsons,
seemed, in the 1960s, a plausible if dysfunctional family of the
near future. It made me believe that by 1969 (at the latest), we
would all be eating food pills containing all the nutrients our
bodies required - and we did, in trips to the moon.
There are over 10 000 tastebuds dotted over the tongue.
They clump together in groups of 40 to 60 cells into projec-
tions called papillae that we call tastebuds. Each bud is pen-
etrated by nerve fibres, which are able to transmit information
about chemicals in food to the brain, which in turn translate
this into taste. Although the tastebuds are scattered over the
tongue, there appear to be several areas of taste concen-
tration, with the sweet buds located around the tip of the
tongue, sour on either side, bitter at the back and salt some-
where in the middle.
Tastes escape from our tongue into our language: 'how 1
sweet life is'; 'she's a sour puss'; 'what a bitter pill to swallow';
'Bill is the salt of the earth'.
Why the Jetson's all-you-ever-needed-in-a-pill didn't take
off is that it lacked taste and smell. Our sense of smell is

linked with our emotional and memory centre, located in the
hippocampus in the brain. Certain smells trigger emotions,
like the smell of bacon and eggs on a Sunday morning (par-
ticularly if you are an Aussie male) or freshly cooked bread.
Like Pavlov's dog, exactly the same reflex principle applies
to human animals. Digestive juices begin to flow when the
brain detects a wholesome foodsmell. If you feel well, you
digest well.
Taste provokes a stronger message than smell. Tastebuds
that line the tongue are literally nerve endings, ultimately
triggering other nerves to get the digestive show on the road.
T h e major players are sweet, sour, salty and bitter. Other
contenders include pungent, alkaline (soapy), metallic (the
coppery taste of blood) and umame, which translates from
the Japanese as yummy (a taste that monosodium glutamate
accentuates and is found mainly in meat). Each taste has its
own shade and nuance.
Acid
During my first term of studying Economics at Sydney
University, I took a Wine Appreciation Course that was held
each Tuesday lunchtime, just before the Statistics 1 lecture. I
failed Statistics that year. (As an accountant I make a good
naturopath!) Nevertheless, it is an ill wind that blows nobody
good . . . T h e course tutor set up a series of glasses containing
distilled water. T o each glass he added a drop of acid. A drop
of tartaric acid in one, a drop of malic acid in another. We
students took a sip from each glass, noticing which part of the
tongue was affected by the sourness. T h e taste was strongest
at the sides of the tongue, with malic acid below the tartaric.
Malic acid is more predominant in cooler climate grapes, tartaric
acid in warmer - we could now show off at dinner parties.
There are hundreds of different types of acids and other
compounds in many types of foods, not only wine. It stands

to reason that there would be an equal diversity in sweetness,
bitterness and even saltiness.
Sweet, sour, salty and bitter

One can't ask one's tongue why there are different tastes, so
any reason given is pure conjecture. Children, in particular,
like sweet things. It could be because of an association with
mother's breast milk that has a relatively high sugar (lactose)
content. In addition, sweet fruit contains vitamin C. Humans
cannot make their own vitamin C, yet require it daily.
Perhaps we developed a liking for sweetness, which in nature
supplied us with this valuable vitamin. Unfortunately, sweet
foods today, like chocolate bars, rarely contain vitamin C.
Another reason why it may be evolutionarily sound to be able
to detect sweetness, is that many carbohydrate foods are
sweet and carbohydrate is our major source of energy.
T h e tastebuds that register sour and bitter have a powerful
effect on nerves supplying the digestive system, particularly
to the liver. T o help stimulate a sluggish digestive system, I
often recommend a morning glass of hot water with either a
teaspoon of apple cider vinegar or the juice of half a lemon
(both are sour), or a predinner drink of bitters in water. Bitter
foods have taken a low profile of late, which is a shame as they
can be powerfully medicinal - also stimulating liver function.
Examples of bitter foods include radicchio (red lettuce), cress,
rocket, olives, bitter melon, grapefruit and coffee.
There are as many savoury tooths as there are sweet tooths.
Salt is an important substance for the body, needed for many
biological functions, including fluid balance. It is a shame that
salt has become so easy to overdo. We can obtain all the salt
our body needs by eating well. There is no need to add extra,
although, if you like (and your diet is low in processed foods),
you could supplement with a little sea salt or natural soy sauce.
Surprising saliva
We produce about 1 to 1.5 litres of saliva daily. Quite a lot of
spit, you'll agree. Water makes up 99.5 per cent of saliva, mois-
tening the food sufficiently so that it doesn't scrape on the way
down. T h e remaining 0.5 per cent is full of surprises. A couple
of enzymes lurk in saliva: ptyalin (with a silent 'p') starts the
breakdown of carbohydrate, whereas another enzyme, lyso-
zyme, is responsible for killing bacteria. Mucin, also present in
saliva, helps lubricate the chewed food, so it literally slips down
the throat. Sodium, potassium and bicarbonates are also present
to balance the pH, which needs to be slightly on the acid side
of neutral (see pHocus on pH, page 10).
Speed eating
Chewing sends a message to the brain that dinner is about
to be served. T h e brain then transmits this information to the
organs of digestion. If we don't chew, the digestive juices
don't flow and peristalsis slows down. If we don't chew prop-
erly, big pieces of food are going to travel down the digestive
tract and end up in the lower bowel, where they become food
for bacteria, producing gas. If you suffer bloating and flatu-
lence the first thing you need to do is chew.
There are entire families of speed-eaters. Speed eating is
a lifelong habit and is usually passed down through the gen-
erations. Like any habit, speed eating is difficult to break.
One tip is to put down your knife and fork between each
mouthful to remind yourself to chew.
If a patient walks into my consulting room chewing gum,
I grab a tissue and ask them to spit their gum into the tissue.
If you are not about to eat a meal, don't chew. Chewing gum
I0 The Commo~rsenseG d e to Eating Well
sends mixed messages to the digestive system and is respon-

sible for many a bloated tummy and a few stomach ulcers.
Stomach acid: double, double, toil and trouble

Once food gets to the stomach it should be nicely chewed up
and look soupy. T h e stomach is a muscle-bound organ, about
the size of your fist. It is designed to churn the food around
and mix it with the powerful digestive fluid, hydrochloric acid.
Hydrochloric acid (see pHocus on pH, below) is designed to
kill bacteria and other germs, as well as begin the process of
protein digestion. If the acid is strong enough, around pH 1.2
to 3.0, the enzyme, pepsin, will be activated to break down the
bonds joining protein chains together, and the even finer work
of separating amino acids from one another by snipping peptide
bonds. A 3 millimetre thick lining of mucus protects the
stomach wall from being damaged by the acid.
A pHocus on pH
There's more to pH than hair conditioners. pH stands
for hydrogen potential and is a nifly way to measure
acidity. The more hydrogen ions there are, the more
acidic it is. The scale swings from very very acid at 0,to
very very alkaline, the opposite of acid, at 14. Neutral is
7: neither acid nor alkaline. Levels closer to 0 on the
scale are more acidlc: 6 is more acid than 7. However,
6 is not just one time more acidic, but 10 times more
acidic than 7. A change of one whole number on the
pH scale represents a 10-fold change.
0..1..2..3..4..5..6..7..8..9..10..11..12..13..14
acid neutral alkaline
The Digestive Tract I
pH is all very well, but what has it got to do wfth me?

Maintaining the correct pH is one of the most important
jobs the body has to do. If the pH of our blood varies
by as little as 0.5 to pH 7.0 or 8.0 we are in serious
trouble, courting acidosis or alkalosis. Luckily, the body
is v e q good at keeping pH levels within acceptable
parameters. The body needs to maintain stable pH
levels for blood, saliva, inside and outside cells, semen,
stomach and pancreatic juice.
Stomach add
As this book is about nutrition, it seems reasonable to
focus on the pH of our digestive juices. Stomach acid is
wicked acid, as you can see from the table on the next
page, it bubbles away at around a pH of 1.2 to 3.0. If
you were to accidentally spill a couple of drops of
stomach acid on your arm, it would bum the flesh away.
Ouch. We need it to be so acidic to break some of the
bonds holding protein strands together. Also, acid that
powerful is an excellent death trap for bacteria and other
germs. In fact, if stomach acid is not add enough (a
condition called hypochlorhydria), protein is inade-
quately digested. This can cause digestive problems,
such as bloating, as well as increasing the likelihood of
food allergies, as partially digested protein fragments are
absorbed thereby setting up an immune response in the
body. Another down side of insufficient stomach acid is
lack of zap power. Bacteria, &uses et a1 have a greater
chance of surviving and setting up shop lower down the
bowel. People with low stomach acid are more likely to
suffer food poisoning and travellers' bowel. Other signs
of low stomach acid include peeling and weak fhger-
nails, burping a lot, flatulence, abdominal bloating,
1.2 T&eCommonsense Guide to Eating Well
feeling very full after not-so-big meals and dry lips all
the time.
A teaspoon of herbal bitters in water before dinner,
or a digestive tablet containing hydrochloric acid with
each meal can help restore underactive stomach acid.
Very rarely do people suffer from an excess of
stomach acid. Symptoms such as refIux or heartburn
may feel like there is too much acid, but it is more the
case of acid being in the wrong place at the wrong time.
Similarly with stomach ulcers, the acid should not have
been able to penetrate the protective mucus lining in
the fust place. Stomach ulcers are more often the fault
of bacteria (Heficobactorpylon? andlor damage from
aspirin, cigarette smoke, alcohol, cortisone or stress.
-1 ~uice,s b h acid
vinegar, wine, carbonaCecl@ drink
juia, juice, v ~ j M afluid
l
*
urine, ~a/iVd
h q t (disfilled)
~
hilk, blood, semen
p4~reafrc)ice, eggs, bile
hking wid
milk cf maynesid
household arnMoniq
After departing the stomach, the ex-meal is jettisoned into
the first part of the small intestine, the duodenum. It is now
called chyme, not as in doorbell but as in crime. Immediately,
we need damage control. T h e chyme, which is highly acidic,
has been dumped into a part of the body, the duodenum,
which (unlike the stomach) is ill-equipped to deal with high
acid. Alkaline, digestive secretions from the pancreas and gall
bladder buffer the acid to acceptable levels.
T h e pancreas is an ice-cream cone shaped organ that
spends its life lurking behind the stomach. Around meal-time
it becomes a hive of activity, on one side excreting pancreatic
juice into the digestive tract and on the other secreting
insulin into the bloodstream. T h e pancreas produces valuable
digestive enzymes and alkaline fluid (bicarbonate) that are
collectively delivered into the small intestine. There are pan-
creatic enzymes for every occasion: enzymes for the digestion
of fat called lipase; enzymes for the digestion of carbohydrate
called amylase; and enzymes for the digestion of protein
called protease. These digestive enzymes are able to break
down fat, carbohydrate and protein into small enough units
to be able to be absorbed across the wall of the small intestine
into the bloodstream.
Bile: digestive detergent

T h e gall bladder is a sac that carries bile, a greeny brown
liquid made by the liver. Bile is an example of recycling in
action as it is part waste product, part digestive secretion.
Imagine you are at a barbecue. T h e scene: 1977. T h e day
is Sunday. Early January. It is stinking hot. There are several
late model Monaros parked on the wilting grass. T h e music:
Boz Scaggs. Coleslaw in parquet bowls, garlic bread wrapped
in foil, potato salad and chops and sausages on the barbie.
Unfortunately you are washing up. You are not environ-

mentally aware; you cannot throw the plates away - they are
your mother's plastic picnic plates and she wants them back,
clean. The three choices are:
1. wash the plates under the cold water tap;
2. wash them under the cold water tap with detergent; or
3. wash them in hot water with detergent.
Left to its own devices, fat tends to blob. Mixing it with
cold water only serves to make things worse, whereas hot
water melts the fat. Detergent disperses fat into tiny droplets
that are easier to deal with. This process is called emulsifi-
cation. Choice 3 is the correct answer.
If we return to the small intestine, we have a similar sit-
uation. It is very warm (body heat) and bile from the gall
bladder acts as a digestive detergent, emulsifying the fat into
smaller droplets. These droplets are small enough so that
lipase, the fat-digesting enzymes from the pancreas, can
break down the fat into fatty acids and glycerol. Then they
can be absorbed across the intestinal wall.
Villi: the coal face of digestion
The small intestine is where virtually all digestive action

happens. The small intestine is 6.4 metres long and is small
in diameter, roughly 2.5 centimetres. It folds on itself like a
slippery snake and takes up a fair amount of space in the
abdomen. The first part of the small intestine, the duodenum,
is where most absorption occurs, although there are
opportunities down the entire length, including the jejunum
and the ileum that joins the large bowel. The nutrients, fatty
acids, glycerol, amino acids, glucose, vitamins and minerals
cross over the thin layer of cells into the bloodstream. The
majority of these nutrients follow the portal vein that takes
blood straight to the liver where they will be sorted out and
sent on to wherever they are needed.
The topography of the small intestine consists of fmger-

like projections called villi. Each villus is only a
pis up wiH\ the

pcrtal vein whih )q
n k i e n k 6+he / i v ~
couple of cells thick and is where nutrients are absorbed

into the bloodstream. The villi are the coal face of diges-
tion. These villi are custom made to increase the surface
area of the small intestine. Some dedicated scientist
(with a very small tape measure) measured up and
down each villus for the entire 6.4 metres and calculated
that the area for absorption is similar to the expanse of
a football field.
Amino acids, short-chain fatty acids, glycerol and
glucose enter the vende (small vein) that joins up to the
portal vein that goes to the liver. Because of the logistical
problems of mixing fat in a watery environment, long-
chain fatty acids form into little packages called micelles
and later chylomicrons that travel in the lacteal (central
vessel in the villus), which is in fact an outpost of the
16 The Commonsense Guide to Eating WeZZ
lymphatic system. The chylomicrons eventually enter

the bloodstream, go to the liver and are then trans-
formed into lipoproteins. The arteriole, a small artery,
feeds the cells of the villus with nutrients and oxygen.
The end of the tunnel

T h e large bowel is much shorter than the small intestine,
around 1.5 metres long, but it is much wider, 6.5 centimetres
in diameter. At the end of our digestive journey, over 90 per
cent of digestion has occurred by now. A few micronutrients
and some water can be absorbed from here but the large
bowel is not set up for absorption.
T h e large bowel hangs in an upside down 'U', starting from
the right-hand side where it joins the small intestine at the
ileo-caecal valve, up the ascending colon, across the trans-
verse colon and down the descending colon on the left-hand
side. T h e rectum is where faeces are stored before they exit
Abdominal massage can be very helpful for people who

are constipated, suffer pain from the likes of diverticuli-
tis, or just hold stress in their bowel. Lie down on your
back, with your head on a pillow and a pillow under
your bent knees - this will take any muscular tension
away from the tummy. With the pads of the fingers of
one hand, slowly and deeply, massage in small circles
from the right-hand side above your hip, following the
direction of the bowel. If there is any pain, ease up and
then go back with a gentler motion. This massage can
be done with warm oil or talcum powder.
Tde Digestive Tract 17
via the anus. Throughout the entire digestive tract! there are
literally billions of microorganisms, many of which are
beneficial to our wellbeing (see probiotics box, page 34).
Faeces are 75 per cent water and the rest is made up of
bacteria (mostly from the bowel itself), fibre and sloughed off
cells from the intestinal tract. Australians, among others, are
a timid lot when it comes to talking about poo. Although
there are enough scatological jokes to fill a library, few of us
are willing to speak openly about something that is part of
everyday life. This is unfortunate, as one can learn a lot from
droppings; not least how well we are digesting our food. My
first practical understanding of this came soon after I gradu-
ated. I had found work with a large vitamin company where
one of my jobs was to answer letters from customers. Mrs P
had written to complain about the quality of one of our
vitamin pills. In case we felt inclined to doubt, she had kindly
returned the tablet in question, fastidiously wrapped in toilet
paper, after being retrieved from the loo. After recovering, I
wrote to Mrs P tactfully pointing out that the problem was
not with our vitamin pill, but with her digestive system.
On a more serious note, bowel cancer is one of the most
common forms of cancer. A change in bowel habits or the
sign of blood could be early warning signs of this deadly
disease (more often than not red blood is the sign of a hae-
morrhoid or small fissure, but it is silly not to investigate). It
is a tragedy that we find it difficult to talk about this natural
process of life openly and free from embarrassment.
A fart is predominantly hot air expelled from the anus,

whereas a burp is air released from the other end.
Flatus, a posh word for fart, is a mixture of carbon
dioxide, hydrogen and methane with various quantities
of aromatic substances including hydrogen sulfide
(rotten egg gas), indole, skatole and arnrnonia (smells

like tomcat wee). On average, we expel half a litre per
day. Flatus arises from two causes. The first is the result
of swallowing too much air. Fast eaters and fast talkers
may find they need to expel excess air. The same may
be true for mouth-breathers, those for whom the option
of nostril breathing is blocked, including sinus sufferers
and snorers. The other cause is home-grown. Of the
b i o n s of bacteria that inhabit our digestive tract, by far
the majority live in the large intestine. Many produce gas
as a by-product. Poor digestion is oAen the cause of
flatulence and bloating, as the bacteria feast on food that
has not been digested in the small intestine and has
travelled down to the large bowel.
ESSENTIALS
Carbohydrates:
Fuel and Fibre
T h e word carbohydrate to many people conjures up plates of

pasta, mashed spuds and rice. While these are carbohydrate-
rich foods, the world of carbohydrates extends to fruits, vege-
tables, honey, sugar and fibre.
Classification
Humans love to classify things. Horoscopically: Aries or
Pisces; racially: Chinese or Greek; religiously: Jewish or
Buddhist. Carbohydrates are classified according to the
complexity of their chemical structure. T h e least complicated
structures, one or two units, are called 'simple' carbohydrates
and the more elaborate structures, up to thousands of units,
are called 'complex' carbohydrates.
22 The Commonsense Gzcide to Bating Well
From the humblest to the most grandiose carbohydrate

there are only three elements involved: carbon (C),
hydrogen (H) and oxygen (0).F i e or six carbons join-
to form rings, the oxygen and hydrogen just hang
off these rings. The most common is the six-carbon
structure, or hexose (hex-six, ose-sugar). And the three
common hexoses in food are glucose, galactose and
fructose, with glucose greatly outnumbering the other
two.
If you join two monosaccharides together, you have a disac-

charide (di-two, saccharide-sugar). Joining glucose + glucose
= maltose (the breakdown product of starches); glucose +
fructose = sucrose (table sugar); and glucose + galactose =
lactose (milk sugar).
Glucose is our body's major fuel. Virtually every cell lives
for and by glucose. Without glucose we die. However, in
nature, glucose per se is rarely found. Rather, it is complexed
with other simple sugars. As a consequence, our physiology
has adapted to prefer complex carbohydrates.
Complex carbohydrate no. 1: Starch

Only plants contain starch, particularly grains, beans, seeds,
nuts, some vegetables and fruits. A cubic inch of a starchy
food like potato contains a million starch molecules. Carbo-
hydrates should be about 65 to 70 per cent of our diet, with
much of it in the form of starch. We may eat starch, but in
order to utilise the fuel, glucose, we have to break the
complex carbohydrate into single-unit sugar molecules, pre-
dominantly glucose.
Carbohydrates: Fael and Fibre 23
Complex carbohydrate no. 2: Glycogen

Glycogen is the second type of complex carbohydrate. It is
how the human body stores glucose. Sometimes called
'animal starch', glycogen does not occur in plants. We store
most of it in the liver (up to 400 grams) as well as in the
muscles (up to 100 grams). Glycogen is stored as ready
energy. Like going to the store for food, if insufficient glucose
is available from the bloodstream, it can be obtained by
breaking down stored glycogen.
Complex carbohydrate no. 3: Ffbre

The third type of complex carbohydrate is fibre (also see
fibre, page 29). At first glance under the microscope, fibre
looks very similar to starch - a large group of glucose mole-
cules. Upon closer examination the dissimilarity becomes
apparent: the bonds holding the glucoses together in starch
are different from the bonds holding the glucoses together in
fibre. Humans don't possess the specific enzymes to untie
these bonds, so the fibre continues down the digestive tract
undigested. Cows and other animals have these enzymes in
their rumen which explains why a horse can enjoy a square
meal of hay and we can't.
Glycaemtc index
The glycaernic index is a ranking of foods based on their
immediate effect on blood sugar levels. The greater the
index, the quicker and higher blood sugar levels rise.
Glucose is the gold standard at 100. Blood sugar levels
are important for many things, including brain function,
energy levels, insulin production and mood.
Not all sugars are created equal. Glucose readily
crosses over the intestinal wall into the bloodstream.
The other single sugars vary in the speed at which they
cross this barrier, with fructose taking more than double

the time of glucose and galactose skipping over 10 per
cent faster.
This recently acquired information has thrown the
nutritional world into a tizz. In the past, everyone
thought that complex carbohydrates have a slower
' impact on blood sugar levels than simple carbohydrates.
Not so. For instance, take fructose, a single sugar, which
has a glycaemic index of 23 compared with bread, a
starchy food, which has a glycaemc index of 75. A total
reverse of what we formerly thought. This information
I
has had the greatest influence on diabetics, a disease
whose nutritional world revolves around taking insulin
according to levels of blood sugar. Who would have
guessed that honey has a more moderate effect on
blood sugar than parsnips or baked potato?
There are several factors thought to affect glycaemic
index, including fibre, anti-nutrients such as phytates
and tannins, acidity, fat and protein.
Although the glycaemic index presents us with some
fascinating information, it is important to realise that the
index is relevant to that food eaten in isolation. Some-
thing that rarely happens. We tend to eat foods like
baked potato with other things like meat and peas, and
these other foods bring down the glycaemic index to
less panicky levels.
What happens to glucose in the bloodstream?

Once the sugar molecule (whether it came from a jellybean
or a baked bean) crosses the intestinal wall, it is swept into
a fast-flowing river of blood (portal circulation) taking all the
Carbohydrates: FzleZ and Fibre 25
nutrients of digestion straight to the liver to be sorted and

recirculated. If there are any toxins, the liver will hopefully
be able to detoxify them before they are allowed to recircu-
late. After a meal, glucose is absorbed into the bloodstream
and blood glucose levels will increase. A part of the brain,
the hypothalamus, keeps a check on the amount of glucose.
If it exceeds or falls below a particular range, orders are issued
to set things right. T h e average amount of sugar circulating
at one time is 20 grams, or four teaspoonsful. So you can see
that there is not a lot of room to play around with. If some-
thing is wrong with the regulation, sugar in the blood can
remain too high, as in the case of diabetes.
Hypoglycaemia
Hypoglycaemia cited in medical texts literally means
'low (hypo) blood (aemia) sugar (glyc)', where the cir-
culating blood sugars stay below normal levels for a pro-
longed period. This can be life-threatening and is usually
drug or alcohol induced. On the other hand, the hypo-
glycaemia that natural therapists frequently diagnose, is
a condition of fluctuating or seesawing blood sugar
levels. Symptoms of this include exhaustion, depres-
sion, anxiety, irritability, mood changes, headaches, diz-
ziness, sweating, tremor, fast heart beat (tachycardia),
muscle pain and weakness, conksion, forgetfulness,
sweet craving, reduced libido, excessive hunger
between meals, waking exhausted, nausea before
meals, tired after lunch and craving sweets, coffee, cig-
arettes and alcohol. Most symptoms improve after
eating, reflecting an increase in blood sugar.
The following factors contribute to hypoglycaemia:
Missing meals, especially breakfast. By the time you
eat lunch it could be 16 or 17 hours since last night's
dinner. You have effectively entered a fasting state, with

low blood sugar levels.
• A sweet tooth.
• High glycaemic index foods eaten on their own. The
glycaemic index (GI) ranks foods according to how
quickly they raise blood sugar levels. Foods with a high
GI, that is, between 70 and 100, will increase
blood sugars faster and higher than foods with a low GI.
• Substances that cause a rapid and unsustained rise in
blood sugar levels include caffeine (coffee, cola and
guarana), nicotine and alcohol.
• Stress causes an increase in adrenalin that raises blood
sugar levels.
• Deficiencies in the vitamins and minerals which are
necessary for sugar metabolism are bound to cause
problems with sugar metabolism. The nutrients in
question include zinc, chromium, calcium, magnesium,
manganese and vitamins B1 and B3.
What to do
The treatment of hypoglycaemia is easy and results can be
felt within a few days.
• Eat small meals, regularly: breakfast, morning tea,
lunch, afternoon tea, dinner and supper.
• Each meal should contain a little protein and high fibre
carbohydrate - for example, cheese and wholemeal
bread, brown rice and dhal, beans on toast, egg and toast,
tuna and rice, fish and salad.
• Eat plenty of fibre. Fibre slows down the rate at which
sugar is absorbed.
• Avoid the triggers sugar, alcohol, coffee, cigarettes.
• Foods which are particularly good for stabilising blood
Carbohydrates: Fuel and Fibre 27
sugar levels include apples, blueberries, rye, oats,

green beans, fenugreek and beans.
Take a B-complex each morning or a tablespoon of
brewer's yeast. Brewer's yeast has the advantage of
containing chromium, an important mineral in sugar
metabolism.
Once the glucose is absorbed into the bloodstream, it

becomes known as blood sugar or blood glucose. Much of it
enters cells where it will be converted into energy via a series
of chemical reactions known collectively as the Krebs cycle
(see box below). Every cell needs energy to do its job. Muscle
cells use energy to move us around, lung cells use energy to
accept oxygen. Every cell uses energy for its own health, as
well as fulfilling its role in the body. T h e favoured fuel for
cell energy is glucose. Glucose passes from the blood across
the cell membrane and into the cell with a small push from
the hormone insulin.
Exactly how do I get energy from food?

The Krebs cycle
Nothing worthwhile is ever easy. After we go through all
the palaver of digesting our food, further biochemical
tinkering needs to happen in order to extract energy. The
body's preferred source of energy is glucose, but energy
can also be obtained from fat and protein.
After glucose has been gently shoved into the cell by
insulin, the next step - glycolysis - begins the energy-
releasing process. With the help of various enzymes,
glycolysis is a series of chemical conversions that
changes the six-carbon glucose ring into 2 three-carbon
units known as pyruvic acid.
Little energy is released in this process and sometimes

that is all that is needed, but usually the maximum amount
of energy is required. The pyruvic acid enters the next
stage, known as the Krebs cycle or citric acid cycle, a kind
of biological ferris wheel. At each station of the wheel's
revolution, the molecule will be set upon by certain
enzymes, releasing energy along the way. After all the
energy has been delivered, all that is Iefi is water (H20)
and carbon dioxide (C02) which can be breathed out of
the body. The ferris wheel is located on little organelles
(structureswithin cells) called the mitochondria. Cells con-
taining lots of mitochondria, like muscle cells, are able to
produce lots of energy. Cells with relatively few rnito-
chondria, like fat cells, produce less energy.
The Krebs cycle will only be activated if oxygen is
available. If, for some reason, oxygen is scarce, the
pyruvic acid will be converted to lactic acid. Movement
of the body requires muscle power and muscles need
energy, especially so during exercise. Unless plenty of
oxygen is available to activate the Krebs cycle there will
be a build-up of Iactic acid, which causes an unpleasant
sensation. If a particular group of muscles is worked
powerfdly for more than a few seconds we often expe-
rience a burning sensation.
Incidentally, this is what aerobic exercise is all about.
With sufficient oxygen, muscles are able to use energy
obtained via the Krebs cycle. Aerobic exercise includes
running, swimming and cycling; as opposed to anaero-
bic exercise such as weight lifring, where you're more
likely to feel the lactic acid burn.
If the glucose isn't immediately snapped up and used for

energy it can be packed up and stored for a while to be used
as energy at another time. One way of doing this is creating

glycogen, the complex carbohydrate mentioned earlier. T h e
only hiccup here is that there is limited amount of storage
space for glycogen: around half a kilo. So, if all the glycogen
storage space is taken, any extra glucose will be converted to
fat.
Our body performs an act of alchemy changing carbohy-
drate into fat. Fat and carbohydrate are completely different
entities, although they both contain the basic units of carbon,
hydrogen and oxygen. Eat is the most economical way to
store extra energy. We store energy as fat because it takes up
less room than storing it as carbohydrate.
Cows can, horses can, even mice can digest

fibre
Fibre is an important part of our diet, yet it is not a nutrient.
It contains no calories, thus can give us no energy and
virtually passes through the digestive system untouched.
Nevertheless, you will be a very sick puppy if you don't eat
enough fibre.
Fibre is a type of carbohydrate found in plants. T h e human
digestive system does not have the correct enzymes to break
down and absorb fibre. However, cows, horses, even mice
have the enzymes to utilise fibre for fuel.
Types of fibre
Until a few years ago fibre was fibre. I t was the husky bran
surrounding wheat called cellulose, the bit that gets stuck in
your teeth. When it first became apparent that fibre had some
benefit, we all raced for the bran and began tipping it into
and onto everything. What was formerly sneered at as chaff

for horses became the `in' food for the health conscious. Chaff
suddenly trebled in price with the emergence of bran barons!
Nowadays, our knowledge of fibre is a lot more extensive.
For a start, we know that there are several different varieties
apart from cellulose.
Cellulose is the fibre that gives plants backbone. It is insol-
uble in water. Cellulose is found mainly in the bran of grains
such as wheat.
Pectin is abundant in fruits; for example, apples, oranges
and also in some root vegetables. Pectin swells up in size
when it is dissolved in water and for this reason is helpful in
treating constipation and diverticulitis, as it helps form a
bulkier,
softer stool. It is a soluble fibre, capable of lowering choles-

terol and removing toxins from the body.
Mucilage is a type of fibre that is water soluble and forms soft
and demulcent slippery stuff; for example, linseed, psyllium,
slippery elm and marshmallow. These fibres are used to help
soothe irritated linings of the digestive system as in ulcers,
colitis and diverticulitis. It is also very good for constipation
where the stool is hard and difficult to pass.
Algin is a type of fibre found in seaweed. Although it is mostly

used in the food-processing industry, the fibre in seaweed
has the ability to chelate with heavy metals such as lead, so it
makes a very good detoxifier. It also reduces the
ill-effects of radiation, which made seaweed very popular

post-Chernobyl.
Resistant starch is starch which resists digestion and
passes
through to the large bowl. Beans contain some of this resistant
starch, which is known as oligosaccharides.
Chitin is an unusual fibre, one that is not carbohydrate, found

in fungi, yeasts and the exoskeleton of invertebrates such as
insects and crustaceans. It is basically insoluble and has been
found to absorb fats. The diet industry has cottoned on to
this and has produced tablets containing chiton that will stop
fat from being absorbed. This is not a good way to lose weight
as fat brings to us so many important compounds, including
the fat soluble vitamins.
Lignin is another non-carbohydrate fibre. It is found in the
woody parts of plants like the stems and cores of apples and
pears, as well as in linseeds, rye and buckwheat. Lignin can
be metabolised by gut microflora into lignan, a phyto-oestro-
gen, offering protection against hormone-dependant cancers
such as breast, uterine and ovarian cancer.
Dietary recommendations
Eat 30 to 40 grams of fibre daily. This looks like: three to
five vegetable servings, plus two to four fruit servings, plus
six to eleven wholegrain pasta or bread or legume servings.
It is best to increase your fibre intake gradually over several
weeks to allow the digestive system to adapt. Otherwise you
(and your loved ones) will experience flatulence.
Drink lots of water, fibre is very thirsty. If you don't drink
enough water, you will find your stools become dry and hard.
Select a variety of fibres from a variety of foods; for example,
fruits (including skin, pits and cores), seeds, vegetables (root
and leafy), grains and legumes.
What fibre can do for you

In the bowel
Fibre generally accelerates transit time, meaning that it takes
less time for food to travel the length of the digestive tract
from mouth to anus. In general, this is seen as a good thing.
In the Western world, transit time is far too slow, adding to
all sorts of problems including constipation and bowel cancer.

T h e longer the stool is present in the bowel, the longer it has
time to form toxic products of fermentation and putrefactions.
Some of these will be absorbed into the bloodstream. Fibre
is as good for constipation as it is for diarrhoea. This may
sound contradictory but the soluble fibres, including pectin
and psyllium, swell up so much that they can slow down a
too-speedy transit time, allowing time for nutrients to be
absorbed, one of the problems with diarrhoea.
Heavy metal
Fibre has the ability to hold on to and excrete heavy metals
such as lead, aluminium and mercury. T h e less of these in
the body, the better. T h e down side is that fibre can also
hold on to good minerals such as calcium and iron. This is
one reason not to add extra bran to the diet but rather to eat
a diet that is intrinsically rich in fibre; foods that will provide
extra minerals instead of just removing them.
Phytates
Phytates are not a kind of fibre, although they are oAen
found in cereals and legumes. Phytates or phytic acid
can reduce the absorption of certain minerals, including
iron, zinc, calcium and others. Phytic acid is the calcium
or magnesium salt of inositol and phosphoric acid. Phy-
tates are destroyed by heat which means that baked or
cooked grains and legumes do not contain significant
amounts of phytates, although consuming large quan-
tities of raw bran and uncooked rolled oats could be a
problem.
Fael and Fibre
Ca~bohyd~ates: 33
Decrease choIestero1
Fibre, particularly soluble fibre, decreases cholesterol. One of
the mechanisms is that it will hold on to excess cholesterol
in the bowel and prevent it from being reabsorbed.
Help with weight loss

Fibre slows the rate at which food leaves the stomach. This
has a twofold benefit. First, you will feel fuller longer after
you have eaten, helping you to lose weight. Second, as nutri-
ents take longer to be absorbed, blood sugar levels rise
slower, which is very good if you suffer from diabetes or
hypoglycaemia.
Prebf 0 t h
Because fibre is not absorbed in the small intestine, the bac-
teria in the lower bowel are able to use it for fuel. Fibre is
the 'prebiotic' that feeds the good bugs, known as probiotics
(see box on page 34). T h e bacteria nibble on the fibre and
in return give us some valuable by-products, including anti-
biotic substances (for example, nisin), which help fight bowel
infections. In addition, the bacteria produce short-chain fatty
acids (SCFAs), mainly acetate, propionate and butyrate in the
ratio 60:24:16 (see box on page 47). These short-chain fatty
acids have shown to be incredibly beneficial. They are used
as fuel by the cells that line the bowel and are probably the
reason behind the statistic that people whose diets are low in
fibre are more likely to get bowel cancer. A couple of less
popular by-products include the gases hydrogen, carbon
dioxide and methane - the main components of flatus.
Increased fibre has proved to be helpful as part of a treat-
ment and preventative regime for the following conditions:
diverticulitis, constipation, colon cancer, heart disease,
obesity, gall stones, varicose veins and irritable bowel
syndrome.
Probfotfcs
It is ironic that while spending countless dollars and
hours ridding ourselves and our homes of germs, there
resides literally biions of the blighters within our
bodies. There are more bugs in the bowel than there
are cells in the body. Such bugs are,collectively known
as bowel microflora and the beneficial ones are called
probiotics.
At last count there were 100 trillion bacteria in the
digestive tract weighing in at 1.5 kilograms.
Thirty per cent of faecal weight is bacteria.
In each M t r e of saliva there are 10 000 bacteria.
The stomach has 10 000 bacteria per millilitre, less
than elsewhere in the gastrointestinal tract due to the
presence of hydrochloric acid and pepsin.
The small intestine: the duodenum has 10 000 bac-
teria per M t r e ; and the ileum has 10 million per
miIlilitre.
The large intestine has 100 billion to 1000 billion bac-
teria per milIilitre.
No doubt these internal interlopers are splitting their
little sides with laughter as they watch us rub our hands
raw with disinfectant soap. How they must chortle when
we pay good money to buy encapsulated bacteria in
bottles at health food stores and pharmacies.
Mannerly duoflora
Before you guzzle down that bottle of Dettol in an
attempt to terminate their tiny lives, you must know that
in return for accommodation, certain of these little folk
go out of their way to provide us with substances bene-
ficial to our welfare.
These rather small bugs have rather large names.
Carbohydrates: Fzcel and Fibre 35
!
Some of the more famous beneficial microbes include
Lactobacillus acidophilus (acidophilus) found in the
stomach and small intestine, Biiidobacterium biiidm
(bifidus) found in the lower reaches of the bowel, Lac-
tobacillus bulgaricus, Lactobacillus brevis and Strepto-
coccus thermophilus who are all transients, which mean
they do good deeds then go.
Certain strains of microflora are capable of producing
the B vitamins biotin, niacin (B3),pyridoxine (B6), folic
acid (B9), as well as vitamin K. Others act as watchdogs
of the internal environment, secreting substances which
promote the growth of beneficial microorganisms and
substances toxic to pathogenic bacteria and viruses.
Others produce lactase, an enzyme that helps digestion
of milk sugar. Conditions including acne, constipation,
psoriasis, bloating, flatulence, even tumours can
respond positively to the substances created by these
microorganisms.
Tipping the balance

Convinced yet these guys are paying their way? Micro-
flora five in a finely balanced world where any change,
however minor, is likely to tip the balance. This is a state
of dysbiosis. Such changes can include constipation,
irritable bowel syndrome, diarrhoea, abdominal X-rays,
radiotherapy, a serious infection, a sudden change in
diet, stress, the contraceptive pill, drinking tap water
containing chlorine (chlorine is antimicrobial), steroids
such as cortisone and taking antibiotics. Antibiotics are
designed to kill bacteria - killing the good along with the
bad. After a course of antibiotics, or if any of the above
situations apply, then it is wise to go on a short program
of friendly bacteria, such as acidophilus and bifidus. This
will help reinstate healthy microflora.
A diet which promotes healthy microflora includes

whole grains, vegetables, legumes, fruit, miso and plain
yoghurt made with acidophilus, bulgaricus or bifidus
culture. I
Protein:
Strength and Structure
Look in the mirror - what you see is protein

Protein comes from the ancient Greek word protos, meaning
first. Long thought to be the most important or primary nutri-
ent, nowadays we acknowledge protein's significance but also
recognise the equal importance of carbohydrates and fat.
Protein provides our physical structure. Pretty much all that
you see in the mirror - hair, skin, nails, as well as muscle and
even bone - is predominantly protein. Just as protein creates
most of our macrostructure, so too is it vital for microstructures;
the miniature nuts and bolts that keep us ticking over. All
enzymes, neurotransmitters, blood proteins such as haemo-
globin, antibodies and many hormones are made out of protein.
No other nutrient will do; if there is no protein these macro-
and microstructures cannot be built. People whose diets are
low in protein often suffer symptoms ranging from brittle hair
and nails, poor immune function and delayed healing to muscle
weakness. More severe protein deficiency eventually leads to
to blindness, oedema, muscle wasting and death.
38 TZie Commonsense Gaide to Eating Well
Kwashiorkor
Kwashiorkor is the name given to severe protein defi-
ciency. African in origin, kwashiorkor literally means
'disease of the first born when the second baby is put
on the breast': a terribly sad reality where the only
protein available is through the mother's milk. An ironic
symptom of kwashiorkor is a swollen belly. This is
because the blood protein albumin retains water within
blood vessels. Without enough protein there is insuffi-
cient albumin and s o water leaks from the blood vessels
and swells the abdomen.
Protein can also provide us with calories for energy - 4 cal-

ories a gram (the same as carbohydrate). However, as neither
carbohydrate nor fat provide us with the structural building
blocks that protein supplies, using protein for energy is a tad
wasteful.
How much is enough?

Unlike fat, protein cannot be stored in the body and so it is
imperative that we eat enough protein each day to rebuild
and repair muscles, enzymes, fingernails and eyelashes. If the
body does not receive adequate protein from the diet every
day, it will procure it somehow, usually by breaking down
muscle tissue. So it is of no use to go on a protein binge one
day a week, hoping that on average your protein intake is
sufficient. T h e generally accepted recommendation for daily
protein to keep us out of trouble is 1 gram per body kilogram.
For instance, a 60 kilogram person requires 60 grams of
protein a day. Roughly the same weight as a good-sized egg
Protein: Strength and Structure 39
(although a 60 gram egg contains only 8 grams of protein, the

rest being carbohydrate, fat and water).
Who needs extra?

During pregnancy an extra 6 grams of protein is required
daily to meet the structural needs of the growing baby.
Breastfeeding a baby requires that you eat an extra 12 to 16
grams of protein daily. Children need proportionately double
the protein an adult needs, due to the need to increase body
structure. A growing child needs up to 2 grams per body
kilogram. So a 30 kilogram child would need as much protein
as a 60 kilogram adult; that is, 60 grams.
Some body builders keen to be chiselled, cut and sculpted
eat protein by the bucketload (12 egg whites for breakfast),
although our body's capacity to build muscle is limited to our
genetic potential. Excess protein will be used as calories or
stored as fat and may eventually lead to problems with the
liver and kidneys.
The problem with excess protein

Protein, unlike carbohydrate and fat, contains nitrogen.
We lose about 30 grams of nitrogen in the general
house-cleaning and maintenance that goes on in the
body every day. The liver converts the nitrogen into
ammonia and then urea, which the kidneys excrete via
the urine. Normally, the body copes with this amount
of waste nitrogen. The trouble starts when excess
protein (more than double our requirements) is con-
sumed (remember, w e cannot store excess protein).
The ammonia and urea are toxic and can cause
damage, especially to the kidneys.
40 The Commonsense Guide to Eating Wedl
Amino acids: the Lego blocks of life

Protein is made up of lots of little units called amino acids.
There are about 100 amino acids in nature and over 20 in the
human body (see box below). Just like Lego blocks, amino
acids can join together into all sorts of shapes but most often
form chains, joined together by peptide bonds. These chains
can grow quite long, up to hundreds of amino acids in a row,
and the chains can cross and link with one another to form
complex structures.
Although an eyelash looks quite different from a toenail
(one hopes), nearly all body structures are made up of protein.
They look different because they contain different variations
of the 20 amino acids, making an infinite number of combi-
nations. It is the type of amino acids and their combination
in the polypeptide chain, that determine the function and
look of a particular protein.
E M : all o r nothing at all

Our body needs all 20 amino acids to make the different
proteins essential for life. When necessary, the body can
create a new amino acid out of an old one. A bit of a cut and
paste job: tack on a few carbons here, take away a few
hydrogens there. Pretty clever stuff. However, there are a few
amino acids that cannot be created from others. Known as the
essential amino acids (EAAs), these amino acids must be
eaten daily. As mentioned previously, we need 1 gram of
protein per body kilogram, and that protein must be of good
quality. Good quality doesn't necessarily mean it comes from
David Jones, but food that delivers all the essential amino
acids.
Protein: Strength and Structure 41
Some people still believe that good quality protein must
Amino adds in the body

Alanine (Ala)
Arginine (Arg)
Asparagine (Asn)
Aspartic acid (Asp)
Cysteine (Cys)
Glutamic acid (Glu)
Glutamine (Gln)
Glydne (Gly)
Histidine (His)*
Isoleuane (IIe)*
Leucine (Leu)*
Lysine (Lys)*
Methionine (Met)*
Phenylalanine (Phe)*
Proline (Pro)
Serine (Ser)
Threonine (Thr)*
Tryptophan (Try)*
Tyrosine (Tyr)
Valine (Val)*
*means an essential amino acid
come from meat. Meat does contain all the essential amino
acids, however, if you cleverly combine foods such as beans
and grains (see page 44) they will provide you with all the
essential amino acids. T h e truth is that when tryptophan is
needed for toenail manufacture it doesn't matter whether the
tryptophan came from a peanut or a cow.
For many years non meat-eaters were depicted as pasty
42 The Commonsense Gzcide to Eating Well
and anaemic with a predilection towards communist philos-

ophies. However, it soon became apparent that vegetarians
were a defiantly healthy mob. Studies on Seventh Day
Adventists show they suffer less obesity, heart disease,
cancer, diabetes and virtually every other modern-day illness.
And they live longer to enjoy it. T h e vegetarian diet generally
is higher in fibre and lower in fat.
Formerly, it was believed that all the essential amino acids
needed to be eaten at the same meal. Now we know there
is some leeway. If you eat a food low in one of the amino
acids for breakfast, as long as you eat a food that contains a
reasonable amount of this amino acid sometime in the next
12 hours or so all will be well.
Recipe for success and toenails: the art of

protein synthesis
How the body knows which protein to make, and when,
is coded in genes on strands of DNA located in the
nucleus of nearly all cells. There is information (recipes)
on every aspect of us in these wispy threads of genetic
material. When we need to grow a toenail, the recipe
we need will be located at a particular point on the DNA
strand - called a gene. If a toenail is required, only that
recipe will be accessed, however tempting that vanilla
soume recipe is on the next gene.
First a copy of the recipe is made (messenger RNA) in
the nucleus and is taken downstairs to the kitchen (cyto-
plasm). The recipe is very specific as to which amino acids
go where, causing them to line up in a specific sequence
to form our peptide chain (for example, Ser-Ser-Gly-Leu-
Asn-Met-Met-Gln-Pro-Trp and so on). As each consecu-
tive amino acid is needed for the recipe, a call goes out
on the public announcement system for that amino
Protein: StrengfA and Stmctzcn 43
acid - for example, serine (a non-essential amino acid) -

to come forth. If there happens to be a serine in the near
vicinity,it will step into line. If no serine is around, a suit-
able candidate wiII front up and sacrifice itself to a total
makeover, becoming transformed into serine. In the event
that an essential amino acid like tryptophan is needed,
the call will go out on the PA system as before. If no
tryptophan turns up, another more desperate call will be
made. If still no tryptophan appears, we are in big
trouble - the aforementioned toenail cannot be made.
This may sound like good news (no more nail clippings
on the carpet), however, if there is no tryptophan for toe-
nails there will be no tryptophan for skin, muscle and
enzymes. We need to have the essential amino acids on
hand 24 hours a day or all protein making goes on strike.
This is why it is crucial to our well-being to ensure that
every day we eat enough protein containing all the essen-
tial amino acids.
Are you getting enough?

When I analyse people's diets, one of the most frequent defi-
ciencies is protein. A good example is Michelle. Aged 28,
Michelle has a busy life: a successful job in marketing, good
friends and a membership to the gym which she visits daily
because she thinks she has fat thighs. (She doesn't.) Mich-
elle's main reason for seeing me was her lack of energy. When
questioned, her energy levels had been low for a few years,
and steadily getting worse. I always ask for people to measure
their energy levels according to a scale of 0 to10 with 10 being
'jumping full of beans'. Michelle was a very weary 4 to 5
on the energy scale. Within two weeks of eating a diet that
contained more protein, Michelle's energy levels had lifted

to 8 or 9. It is often this simple.
Part of the problem was that Michelle simply did not know
what foods contain protein. When I suggested that protein
may be the answer, she agreed to try this novel approach but
was worried about putting on weight. (Those thighs again.)
So I gave her a list of protein foods that were relatively low
in fat and asked Michelle to have one serve with each meal.
T h e list of high proteinllow fat foods was tuna in brine,
sardines in brine, egg, low-fat humus, low-fat ricotta, cottage
cheese, lean red meat, chicken without the skin, 10 almonds,
kidney beans, tofu, low fat yoghurt.
Clever vegetarianism: protein combining

Animal-made protein more closely reflects the human requi-
rements of essential amino acids, with eggs carrying the
prize for the most 'complete' protein. (Remember, the total
amount of protein in the average egg is 8 grams, which would
mean you would need to eat eight eggs a day if you were
only getting protein from this source.)
Generally if you are happy to eat some animal products -
for example, cheese, yoghurt, eggs, fish, chicken, beef, lamb
and so on - you don't need to be too conscious of worrying
about the essential amino acids.
Nearly 30 years on, the landmark book Diet for a SmaN
Planet by France Moore Lappe (first published in 1971) is
still the best book on the subject of protein in vegetarian
food. Lappe was a card-carrying member of the flower-power
generation who were vegetarian for various political and
ethical reasons. Fed up with people saying she would die of
protein deficiency if she didn't eat meat, Lappe did her
homework and found that by combining certain plant foods
Protein: StrengtA and Stmctu~e 45
you would obtain all the necessary essential amino acids.

Beans, grains, nuts and seeds have the most essential
amino acids, while fruits and vegetables (except sprouts) tend
to be a write-off when it comes to protein. Plant proteins, not
surprisingly, don't reflect the human range of amino acids,
although soybeans come surprisingly close. Beans lack the
essential amino acids that grains have in spades and vice
versa.
Lappe drew parallels with the world's major cuisines,
which happen to be predominantly vegetarian, noticing that
for centuries people have been combining plant foods so as
to take full advantage of complementary amino acids. For
example, the South Indian dish of dhal and rice combines
lentils, a legume, with rice, a grain. T h e Asian meal of tofu
and rice combines tofu made from soybeans, a legume, with
rice, a grain. (Soybeans have the highest protein of any
legume.) Central Americans combine red or kidney beans, a
legume, with tortillas made from corn, a grain. In Lebanon,
the felafel roll combines felafel made from chickpeas, a bean,
with flat bread made from wheat, a grain. You can add sub-
stantially to protein levels by throwing in a few toasted sun-
flower seeds, sprouts or sesame seeds, which will add a few
more essential amino acids. Of course if you add a small
amount of animal protein to your vegetarian meal, including
some grated cheese, a dollop of natural yoghurt or even a
small amount of meat, you will have no worries about getting
sufficient protein.
Fat: Not a Dirty Word
Fat the Rat

It is amazing how three little letters F, A and T can send
people into paroxysms of fear and loathing. After all, it is just
a nutrient and a rather valuable one at that. No other nutrient
gives us the fat soluble vitamins A, D, E and K; or sterols
such as cholesterol, oestrogen, testosterone, aldosterone and
cortisol; let alone the phospholipids that line the outside of
nerves and create part of each cell membrane; or the
prostaglandins - chappies that have a profound impact on our
health. One can expect only so much from carbohydrates and
protein: only fat delivers these beauties.
T h e official name for fat is 'lipid', which refers to the more
solid fat as well as its liquid counterpart, oil.
Getting to know you

Ninety-nine per cent of fat in the body and in food is in the
form of triglycerides, which are basically three (hence the 'tri')
Fat: Not a Diw Word 17
chains of fatty acids joined together at one end. A fatty acid

(the basic unit of fat) is a chain of carbons extending in length
anywhere from 2 to 22 carbons long. There are short-, medium-
and long-chain fatty acids, depending on how many carbons
are present.
( d c e $he bonds fhd hk tk

glucose moleculeS - humaq~do not- possess
the enzymes .to b d Ynese bonds
- ~ h is ~ w l M kgeEt C i k )
When scientists classify fatty acids, they don't just call

them Bobby-joe or Charlie. They name them according
to the number of carbons, how many double bonds and
where the first double bond is positioned. For example,
EPA is 20:5w3. This means it has 20 carbons, five
double bonds with the first double bond occurring on
the third carbon from the end, which also makes it an
omega3 fatty acid.
48 TAe Commonsense Gzkide to Eahag WeZZ
I0leic. acid (18: 1 ~ 9 ) I

H H H H H H H H H
1 I I I I I I I I
H r ; i H Y H H F I H H 0
r 1 1 1 1 r 14
If- c-C-C-c-C- C-C- C-C = C-C-C-C-C-C-C-C-c
I I I I I I I I ~ I I I 1J 'On
ll H H H H H H H N U U H f l H H
~ ' E I C ACID(I$: I c 9 ) is I S arbo on^ long, drub4

+he ninth carbon . olei~atid (commonly found in olive oil) is q
mno-u/rsohmd f a H y acid, as it ha only one (mmo) double bmd .
( F b l y v n s a h t e d Fatfy a d s ha@ hue w m e dwbk badr.)
Saturated Fatty Unsaturated Fatty
Acids Adds
Butyric Acid 4:O Palmitoleic Acid 16: lw7
Caproic Acid 6:O Oleic Acid 18: lw9
Caprylic Acid 6:O Linoleic Acid 18:2w6
Capric Acid 10:O Alpha-linolenic Acid 18:3w3
Lauric Acid 12:0 Gamma-linolenic Acid 18:3w6
Myristic Acid 14:O Arachidonic Acid 20:4w6
Palmitic Acid 16:O Seearidonic Acid 18:4w3
Stearic Acid 18:O Eicoapentaenoic Acid 20:5w3
Arachidic Acid 20:O Docosahexaenoic Acid 22:6w3
Table adapted from U. Erasrnzrs, 1993
Saturated and unsaturated fatty acids

T h e fatty acid chain looks like a daisy chain. T h e daisy flower
being the carbon, while the stalk represents the bond. Some-
times there are two bonds (double bond) joining the carbon
Fat: Not a Dirty Word 49
atoms together. A double bond is not as stable as a single

bond; there is a likelihood that one of the bonds will reach
out and grab something else - for instance, oxygen. If there
are no double bonds, the fatty acid is called a saturated fatty
acid. Like a sponge fully saturated with water, there is no
opportunity for those bonds to hold on to anything else. If
there are any double bonds it is known as an unsaturated fatty
acid. Two or more double bonds make it a polyunsaturated
fatty acid ('poly' meaning many).
Nattering on about the structure of carbon chains and
double bonds is all very well if you happen to be looking
down an electron microscope, however, there is an easier way
to identify saturated from unsaturated fats just by looking at
them. T h e more unsaturated a fat - that is, the greater the
number of double bonds - the more liquid it appears. This
means that the more solid fats such as butter and lard contain
more saturated fatty acids; whereas the runnier oils like
safflower and sunflower have three and four double bonds
apiece. Then you have your 'in-between' oils such as olive
oil, which is liquid until put in the fridge where it gets claggy.
This is because olive oil (and canola oil) contains monoun-
saturated fatty acids, which means there is only one double
bond (mono): not as liquid as polyunsaturated and not as hard
as saturated fats. I am sure there is a more scientific way to
explain this, but there you go.
Fats and oils are made up of several types of fatty acids,
not just one. T h e different fatty acids will determine how
saturated or unsaturated a fat is. For instance, butter is pre-
dominantly saturated and contains a lot of the saturated fatty
acid butyric acid. Nevertheless, butter will also contain a few
unsaturated fatty acids as well.
Better to be a peroxide blonde than a peroxide

polyunsaturate
Polyunsaturated fatty acids (those with two or more double
bonds to their name) have a very fragile chemical structure.
Anything that interferes with that double bond, including
heat, light and other chemicals, can cause that fatty acid to
become peroxidated - that is, an oxygen molecule is incor-
porated into the structure. This is bad, bad news. This lipid
peroxide is capable of causing free radical damage to its
immediate surroundings, be it a cell membrane or anything
else. This process is considered to be a trigger in many dis-
eases including cancer and atherosclerosis. T h e dodgy lipid,
once incorporated into the body, then wreaks havoc unless
there are suitable defenders available, namely the anti-
oxidants. Vitamin E is a lipid-soluble antioxidant and should
be liberally scattered through all our cell membranes.
Fat and fabulous

Fat is the nutritional equivalent of Louis Vuitton luggage:
you can fit so much in! Each gram of fat supplies us with
nine calories of energy, whereas carbohydrate and protein
give us four calories a piece. This means, for weight and size,
fat is a very economical form of storage. Mountain climbers
and trekkers who want to travel light carry food high in fat,
like chocolate and halvah, to provide them with more energy
gram for gram. If our bodies were to store the equivalent
amount of energy in the form of carbohydrate, instead of fat,
we would be the size of a big tree. In fact, trees and other
plants do happen to store their energy as carbohydrate.
T h e average 60 kilogram person has about 15 kilograms
of fat. There are 135 000 calories of stored energy in 15
Fat.. Not a Dim Word 51
Trans and d s fatty a d d s

Wherever there is a double bond, the chain of carbons
wilI tend to bend at this place. Nine times out of ten,
the ends of the chain will fold in towards each other,
like the letter 'C'. This transfiguration is called 'cis'. Occa-
sionally another formation occurs, where the chain con-
tinues on the opposite side of the double bond - this is
called a trans fatty acid. Although rare in nature, trans
fatty acids occur frequently during the processing of fats
for cooking oil and margarines. Recent information has
revealed that these trans fatty acids are bad for our
health.
For a start, although they are initally accepted by
the digestive system, when they are incorporated at a
cellular level, they cause all sorts of trouble. Trouble like
causing the blood to be stickier, a risk factor in heart
disease; decreased testosterone levels; and lower
immune response.
kilograms of fat (15 000 grams x 9 calories). If the average

person needs 2000 calories a day, this means there is over
nine weeks of available energy from fat. This thriftiness has
probably saved the human race from extinction time and time
again. My darling father used to tell me it was a good thing
to carry a little padding to fall back on if you got sick. Speak-
ing of falling back on, fat makes a wonderful insulation layer
between the outside world and you. Which is why women
have an extra layer covering the womb (mind you, this does
not explain the extra layer covering the thighs). In these days
of paranoia about being thin as a stick, we forget the value
of a little extra padding. Thanks Dad.
52 The Commonsense Gzside to Eating Web
Fat tastes fabulous

Truthfully now, what tastes better: a bowl of steamed vegies,
or a bowl of steamed vegies with a pat of butter melted
through? Exactly. Carrots taste carottier, potatoes more
potatoey, because fat releases smell and taste chemicals in
the food. A fact that fast food outlets cottoned on to decades
ago. An interesting study on American nut-eaters showed that
they were less overweight than their non nut-eating compa-
triots! This could be due to the fact that a few nuts make
you feel pretty full, fuller than an ice cream for instance,
which contains the same calories.
The tragedy of processed oils

Before the dawn of the potato chip, we lived in a world where
any fat we ate was part of, not added to, food. Stone Age man
did not go to the back of the cave and bring out a jar of
mayonnaise for the cycad sprouts, or a slender bottle of olive
oil to drizzle over the barbecued bronto-rib.
Because fat is susceptible to light and heat, nature has
evolved some ingenious solutions. For example, nuts are a high-
fat food and they always have a hard covering that protects the
fat from light. T h e high-fat macadamia has the hardest shell
of all. T h e avocado is one of the few fruits that store energy
in the form of fat; it has a dark, leathery skin that protects the
fatty acids from oxidation. Until relatively recently we did not
have the technology to obtain fat from food. T h e earliest
attempts would have been stone-pressed olive oil and, in cooler
climates, butter from churning cream. Both these fats are at
less risk of becoming oxidised because they are monounsatur-
ated and saturated respectively (fewer double bonds to worry
about). Historically, fat has been a luxury food, available only
Fat: Not a Dirty Word 53
to the wealthy until modern-day improved food technology.

Today, oil is cheap and readily available on supermarket
shelves in clear plastic bottles, baring all their little unprotected
double bonds to the ubiquitous fluorescent lights.
EPO and UFOs: the story of essential fatty

acids
I was fine with the UK. Even the USA posed no threat. Then
there was UNICEF, ANZUS and eventually KFC. I could
cope. But it was only when the world of initials (or acronyms)
struck oil that I realised that the New Age had finally gone
Space Age.
More than any other field of nutrition, research into lipids
(fats or oils) has flourished in recent years. Many people are
aware of the benefits of EPO and EPA. Some know the
importance of a high percentage of GLA. Yet, how many of
us understand what the heck these initials stand for? And
what exactly is so good about them?
Fatty acids are the building blocks of fats. There are many
different fatty acids - for example, oleic acid (OA) found in
olive oil and butyric acid (BA) found in butter. Linoleic acid
(LA) and alpha-linolenic acid (LNA) are known as the essen-
tial fatty acids (EFAs), because of the fact that we cannot do
without them. They are essential to health. I guess that must
make them VIP EFAs! It is these EFAs and their derivatives
that have spectacular health benefits.
Prostaglandins
In the body, EFAs can be transformed into biologically active
substances known as prostaglandins. T h e study of prostaglan-
dins (PGs, wouldn't you know) is very new and very exciting.
54 The Commonsense Ggide to Eating Weld
T h e prostaglandins derived from LA and LNA, our EFAs,

keep blood platelets from sticking together, preventing heart
attacks and strokes. They also prevent fluid retention and
decrease the inflammation response, thereby helping with
menstrual cramps, eczema and arthritis. In addition, they
improve the functioning of our immune system's T-cells, so
important in the fight against infection. Regulating hormones
is another key area, helpful for PMS, menopause, hormonal
headaches and acne.
We are able to make these valuable prostaglandins from
EFAs (LA and LNA) in food. However, the average diet is
sadly lacking in good quality EFAs derived from seeds, whole
grains, leafy green vegetables, cold-pressed oils and fish.
In addition, although our bodies are capable of producing the
prostaglandins from the EFAs, many people have trouble with
the first step. As in most biochemical processes, each step
requires an enzyme. Enzymes are sensitive little characters,
often requiring the support of vitamins and minerals - in this
case, vitamin B6, zinc, magnesium and vitamin C - some of
which are deficient in the modern diet. Factors that inhibit this
enzyme include processed fats such as margarine, alcohol, radi-
ation, aspirin, stress and a high-sugar diet.
Mysterious substance X
T h e answer is simple. By eliminating the first step and taking
the substance that would normally be produced if our enzyme
was firing on all cylinders, we will conveniently by-pass the
problem. Let's call this substance 'substance X'. Substance
X has no difficulty in transforming into prostaglandins.
Just who or what is substance X? None other than gamma-
linolenic acid (GLA), found in evening primrose oil and
Fat: Not a D i q Word 55
eicosapentaenoic acid (EPA) commonly found in fish and lin-

seeds: GLA and EPA are the substances produced after the
first step. Many people find that supplementing their diet
with evening primrose oil (containing GLA) and EPA pro-
vides the key to good health. They help to treat and prevent
conditions such as eczema, acne, headaches, PMS, hormonal
irregularities, cancer, heart disease and so on. A combination
of the two is thought to be preferable to one in isolation. Of
course we should increase our consumption of EFA-rich
foods - including linseeds, sunflower and sesame seeds, soy,
walnuts, dark green leafy vegies, fish and whole grains - in
addition to helping that errant enzyme by taking foods or
supplements with the appropriate co-enzyme.
Good cholesterol and LPs: the tmth about

what happened to those 12-inch vinyls
Fat and water don't mix. Fat tends to glob together in a
blob when it is immersed in water. Blood is 99 per cent
water and the major transport system of the body, so a
solution had to be found to this fatlwater incompatabii-
ity. LPs are the answer. Not the 12 inch vinyl variety,
these LPs (lipoproteins) are fat transport vehicles. Lined
with a coating of protein, which is water soluble, lipo-
proteins contain a variety of fatty substances including
triglycerides, cholesterol, phospholipids, hormones and
fat-soluble vitamins.
It depends on the proportions of its cargo whether a
lipoprotein is high or low density. As protein has more
density than fat, the less fat a lipoprotein contains, the
higher its density.
CHnOMICRON This is the lowest density lipoprotein

of all. It is diet-derived LP that travels
from the intestine to the liver aAer
digestion. Chylornicrons ferry fat to
the tissues before its arrival in the liver.
VLDL Very Low Density Lipoprotein. This
contains mostly triglycerides and will
be converted to LDL.
LDL Low Density Lipoprotein. LDLs contain
the most cholesterol of all the low
density group. They are responsible
for distributing choIestero1 and other
fats throughout the body.
HDL High Density Lipoprotein. This con-
tains the most protein and hence, has
the highest density of all the LPs. It is
capable of returning cholesterol from
the blood vessels to the liver. The liver
will then produce bile acids from any
excess choIesteroI.
The greater the ratio of HDLs to LDLs the better. When

we get our cholesterol 'done', a reading of total choles-
terol is given. This is the choIesteroI found in all the LPs.
If this is high, then a further reading will be necessary
to determine whether the cholesterol is 'good' or 'bad'.
The cholestero1 itself doesn't change, it is whether the
ratio of HDLs is high relative to the LDLs.
Cholesterol: nightmare or blessing?

Cholesterol is the Jack Nicholson of the nutrition world. Con-
stantly being given the role of the bad, crazy guy. I can't
Fat: Not a D i m Word 57
vouch for Jack, but cholesterol has some very positive traits.
It is the precursor of bile (the fat-digesting secretion of the
liver), oestrogen, progesterone, testosterone, cortisol and
vitamin D. Cholesterol is an integral component of every cell
membrane and forms part of the myelin sheath around nerve
fibres. T h e alarm was initially raised when cholesterol was
found in artery blockages. However, cholesterol in the arter-
ies is just a sign, not the cause. Blaming cholesterol for heart
disease is like shooting the messenger.
Cholesterol occurs in animal foods such as chicken, eggs,
lamb, beef, milk, cheese and pork. It is a type of fat manufac-
tured in the liver. We make our own cholesterol, as well as
consuming cholesterol from the food we eat. You will not find
cholesterol in plant foods, even those containing fat such as
avocados and coconuts, as they do not have livers. T h e amount
of blood cholesterol usually stays constant: the liver makes less
if we consume more and vice versa.
'High' cholesterol means higher than normal levels of cho-
lesterol in the bloodstream. High cholesterol is a risk factor for
atherosclerosis, a common heart disease. More important than
cholesterol levels is the ratio between the high density lipo-
proteins (HDLs) and low density lipoproteins (LDLs): the
higher the ratio of HDLs to LDLs, the lower the risk of heart
disease. As mentioned previously, LDL's job is to deposit fats,
including cholesterol, throughout the body and on the insides
of blood vessel walls. HDLs, on the other hand, are capable of
mopping up excess cholesterol from blood vessel walls and
taking it back to the liver to be made into bile or one of the
other useful products that can be made from cholesterol.
A healthy diet and lifestyle will help you maintain an envi-
able blood fat profile; that is, lowish levels of triglycerides,
moderate cholesterol, with a good HDLILDL ratio (see the
tailor-made diet for a healthy heart on page 219).
58 The Commonsense Gaide to Eating Well
Some slick answers to an oily problem

Fat is important to keep us healthy, our fur shiny and our
noses dry, although too much fat is a problem, as is the wrong
type of fat.
Enter Nathan Pritikin. During the 1970s, Pritikin was the
first to popularise the low-fat diet and lifestyle that proved
to be so effective in reducing heart disease, one of the biggest
killers in the Western world. Since then, however, it seems
that there is more to the story than just the quantity of fat
consumed. Take the Mediterranean diet, which is liberally
laced with olive oil, yet friendly for the heart. T h e Innuit or
Eskimos' traditional cuisine of whale blubber and fish is also
protective against heart disease. Now we know that it is not
just how much fat, but the type of fat that affects our health.
And not only heart disease. T h e type of fat we consume
influences the outcome of conditions as diverse as arthritis,
eczema, PMS and cancer.
T h e primary rule is don't add fat. If you have the choice
to add mayonnaise, sauces, dressing, cream, butter or
margarine - don't do it. Other principles to follow are: buy
only cold-pressed oils; if you want to spread something on
your bread, choose a thin scrape of avocado, tahini, ricotta or
hommos; never buy or eat margarine if you can avoid it; read
labels to identify how much fat and what kind it is; and steer
clear of deep-fried anything, particularly cats.
Fat should comprise no more than 30 per cent of our diet.
For the average person, this works out to be about 65 grams.
It is a worthwhile exercise to buy a small 'fat counter' book
and tote up the number of grams of fat you eat each day. You
might be surprised where fat hides. Don't become obsessed
with the fat counter. Use it for information, not to beat your-
self up with.
Water: The Most
Important Nutrient
Water is the most important nutrient of all. We can live

without food for weeks if need be, but if deprived of water
for more than a day or so, we will surely die. Water is often
the only remedy required for conditions as varied as consti-
pation, headaches, dry skin and fatigue.
We excrete about 2 to 3 litres of water daily: 1.5 litres via
the urine, 1 litre via sweat and breath and around 100 milli-
litres in poo. Water comprises 60 to 70 per cent of our body
weight. It is in the blood, in between and inside cells. Even
bones are 25 per cent water, teeth 10 per cent. We need to
restore what is lost. In addition to the water in food, try to
drink an extra 1 to 2 litres of pure water each day.
It's wet, what else?

Apart from keeping us alive, water has several less obvious
roles in the body:
In the same way as the ocean moderates coastal tempera-

tures because it takes longer for water to cool and heat than
does land, our body's water helps us to regulate body
temperature.
Nutrients and waste products, hormones and neurotrans-
mitters all need to be transported around the body. T h e
body's transport system - blood, lymph and the fluid
between cells (interstitial fluid) - are primarily made up of
water.
We need tears not only to express our sorrow, but to allow
our eyelids to open and close smoothly. Saliva moistens
food so that it doesn't scrape down the throat. Synovial
fluid between joints stops bones from grating together.
Tears, saliva and synovial fluid are predominantly water.
Water is a marvellous solvent - the medium in which most
nutrients and body chemicals can dissolve.
How do we know when we are thirsty?

This may sound like a silly question. However, by the time
we feel thirsty, our body is already slightly dehydrated. Thirst
occurs when receptors in the hypothalamus in the brain are
stimulated in response to certain changes in the body. These
changes include the following:
Reduction in volume of body fluids by 1 per cent - this is
only about 500 millilitres of water. In a heavy exercise
session it is easy to lose 1 litre (about a cup and a half) of
water and you are too busy (waiting for the class to end)
to notice. This is why it is important to drink water before,
during and after exercise.
An increase in the concentration of dissolved substances in
the blood, such as sugar and salt, will alert the hypothala-
mus of a need for water. Have you ever woken up thirsty
Water: The Most Impoflant Nzltrient 61
in the middle of the night after eating a salty meal? Canny

bar owners also bank on this principle by providing salty
snacks to increase thirst so we buy more drinks.
If the mouth and throat are dry it's a dead giveaway we
are thirsty. Some drugs can also cause this sensation.
Diets: the wet and the dry

All sorts of factors influence the amount of water we need.
For instance, taking diuretics for a heart condition will mean
that we wee out lots more fluid. Accordingly, this means we
need extra water. Non-prescription diuretics include alcohol,
tea and coffee. For every one of these consumed, drink an
extra glass of water. Another factor that influences how much
water we need is whether our diet is wet or dry. A wet diet
is full of fruit and vegetables, juices and soups. Five pieces
of fruit will yield an average of half a litre of water. A dry
diet is one full of meat, bread, biscuits, alcohol, coffee and
tea. T h e former will require us to drink less water than the
latter.
Tap water, filtered water, spring water -

which water?
It would be superb to drink straight from a pure mountain
stream as it cascades down from snowcapped mountain peaks,
or sip the dew from rose petals. Most of us, however, drink
water from the kitchen tap.
In Sydney, the Water Board is cracking down on impurities
in the water supply. Unfortunately there are still a few bugs
that escape the net, including giardia and cryptosporidium,
both of which cause tummy problems including nausea and
62 The Commonsense Gecide to Eating Well
diarrhoea. Ralph Nader, a consumer advocate, from the

Centre for Responsive Law in the United States, found that
more than 2000 chemicals exist in water supplies. Only 30
are tested for. T h e same is probably true for Australian city
water supplies. It is what is not tested that could be a
problem.
In order to sanitise the water which is supplied to millions
of people, several chemicals are added, some of which may
be detrimental to health, including chlorine and fluoride. Alu-
minium was formerly added to reduce cloudiness in the water
and fortunately is no longer used. T h e problems with fluoride
are discussed on page 178. Chlorine is added to the water as
a disinfectant and antibacterial agent. It has been used since
1904, when Sir Alexander Houston demonstrated that chlo-
rine destroyed typhoid bacillus and cholera. Unfortunately,
chlorine causes oxidation of cells, hence free radical damage.
It also depletes vitamins E, C, A, BIZ and selenium. When
chlorine combines with humic acid (from decaying leaves and
soil found in the bottom of water reservoirs), a group of chem-
icals known as (trihalomethanes) T H M are formed. T h e best
known is chloroform, once used as an anaesthetic, now
banned due to increased risk of liver and kidney cancer. T h e
July 1992 issue of the Journal of American PubGic Healtd
reported that people who drink chlorinated water have a 21
per cent increased risk of bladder cancer and a 38 per cent
increased risk of rectal cancer. Chlorine will evaporate if you
leave water in an opened container overnight. Hot showers
increase inhaled chloroform, and don't even think about
indoor council swimming pools.
T h e truth of the matter is that it is better to drink tap
water than no water at all. And as most of us are walking
around partially dehydrated, the question of which water we
drink takes a lower priority. However, some people are
willing to take the extra steps in order to provide purer water
Water: The Most Important Nutrient 63
for themselves and their families. There are many water

filters available that cater to this need. Choose a water filter
that removes chlorine, bacteria, pesticides and asbestos. T h e
more expensive models, including reverse osmosis, will also
remove fluoride and heavy metals such as arsenic, lead and
mercury. Spring water is also available and very popular,
although you have to wonder about the environmental con-
sequences of millions of discarded plastic bottles.
Drink it anyway:you won't regret it

Most people find that their general health improves by drink-
ing 2 litres of water daily. One major complaint is the
increased number of visits to the loo. Your bladder takes
about two to three weeks to get over the shock of all the
extra fluid and after this time will settle down, happy to
expand to meet the new circumstances. If you prefer to drink
mineral water, choose a flat variety rather than the bubbly
varieties. Carbonated water, whether natural or not, interferes
with bone calcium and phosphorus ratios and may cause flat-
ulence with the added gas.
BITS AND PIECES
Safe or Fake: Additives,
Organics and Germs in
the Kitchen
Sweet as sweet can be: artificial sweeteners

Artificial sweeteners have been part of the modern diet for
decades. Most were discovered in laboratories by accident.
For instance, cyclamates were discovered in 1937 when a
chemist's ciggie tasted sweet after he was messing around
with an experiment. Saccharin was similarly discovered when
a scientist in Johns Hopkins laboratory was munching on a
sandwich. These men's mothers probably despaired of their
son's poor hygiene, but would have been really angry when
they realised that they missed out on mink coats and pearls
because their boys didn't receive the squillions of dollars that
the pharmaceutical companies made from the discovery of
sweeteners.
68 The Commonsense Gzkide to Eating Well
Saccharin, aspartame and sucralose

Artificial sweeteners are classified as food additives and have
insinuated themselves into soft drinks, cake mixes, ice-
creams, chewing gum and are added to many cappuccinos
(skinnycinnos).
Saccharin is 300 times sweeter than sugar and contains zero
calories. It has a bitter, metallic aftertaste. In 1977, saccharin
was banned in the United States because various studies
showed that it caused bladder cancer in mice. There was a
public outcry (Americans don't like being compared with
rodents) and saccharin was reinstated. Cyclamates share a
common history with saccharin, however, they are currently
banned from sale. Saccharine and cyclamates are absorbed
from the intestines and enter the bloodstream. Once circu-
lating in the bloodstream the body has no idea what to do
with these foreign chemicals and with no biochemical path-
ways to travel, these sweeteners exit the body via the kidneys
and into the urine. It is possibly while waiting in the bladder
that the cancer-forming agents are activated.
Aspartame (sold as Nutra Sweet) holds the largest share of
the artificially sweet market. Discovered in 1975 (another
accident, this time during the search for a stomach ulcer
drug), aspartame is a concoction of two amino acids (units of
protein) - aspartic acid (40 per cent) and phenylalanine (50
per cent) - together with a molecule of methanol (10 per
cent). Being predominantly protein, aspartame has four
calories a gram, but by a quirk of science tastes 200 times
sweeter than sugar, so that very much less than 1 g a m ' is
required for even the sweetest tooth.
T h e two amino acids are broken down and treated accord-
ingly in the body. Methanol (wood alcohol) forms the poi-
sonous substance formaldehyde and formic acid. A significant
number of people suffer from side effects from aspartame.
Symptoms include blurred vision, tinnitus, headaches,
Safe or Fake 69
dizziness, memory loss, drowsiness, depression and irritabil-

ity. Whether it be from the methanol or the unusual influx
of single amino acids has not been determined. In addition,
people suffering from the genetic condition Phenylketonuria
(PKU) are unable to metabolise the amino acid phenylala-
nine. There are warnings to this effect on the labels of food
and drink containing aspartame.
Sucralose tastes like sugar and is chemically similar to sugar
but has a chlorine molecule attached to it. Unlike sugar, it is
not recognised at the site of absorption, the small intestine.
Incapable of being digested, sucralose continues down the
digestive tract where it will be fodder for the bacteria there.
Unaccustomed as they are to a sugar molecule.with chlorine,
the presence of sucralose in the bowel will cause an imbal-
ance to the bowel microflora. Bloating and flatulence are
often the result. If large amounts are consumed there may
well be diarrhoea, as water will rush into the bowel in order
to dilute the concentration of sugar-like molecules. Goodness
only knows the fate of the chlorine molecule, although we
know that chlorine on its own is a potent free radical (see
page 152).
Another group of artificial sweeteners is known as sugar
alcohols. These include mannitol, sorbitol, xylitol and malti-
tol. They are commonly found in sugar-free chewing gum.
Sugar alcohols are not absorbed or are absorbed very slowly,
again causing microflora imbalance and diarrhoea.
The case against artificial sweeteners

I do not believe artificial sweetners have any value in a good
diet. First, the foods they are normally added to - ice-cream,
biscuits and carbonated drinks - are best avoided anyway.
Second, they cause bowel disturbances in a large number of
people. Third, they do nothing to change our taste for sugar.
Although it is a natural human instinct to like sweetness,
refined sugar and artificial sweeteners were never part of the

original plan. If we keep eating sweet food, we will keep
craving sweet food. Most people who swear off sugar are
delighted to find that after a couple of weeks (a month at the
most) they lose their desire for chocolates, cakes and lollies.
An added bonus is that fruit tastes more intense as the fruit
sugar, fructose, registers on jaded tastebuds. Substituting
artificial sweeteners for sugar does nothing to change a habit
of a lifetime.
Fourth, the diabetic market is saturated with foods con-
taining artificial sweeteners. Diabetics are best trying to avoid
a sweet tooth. Encouraging it is cruel.
Fifth, there is evidence linking saccharin to bladder cancer
and aspartame with headaches and neurological problems,
although the incidence and risk is low.
Sixth, in my experience people do not lose weight by sub-
stituting artificial sweeteners for sugar. People lose weight by
eating less fat and exercising. In fact, there are several
studies, kept under wraps, which show that people eating
artificial sweeteners tend to put on more weight than those
eating sugar. One theory is that if the body is expecting a
rise in blood sugar levels, as promised by the sweet taste, it
won't stop till it gets a rise in blood sugar. We probably eat
more to compensate.
And finally, a comment on the economic politics of artifi-
cial sweeteners. In a world with millions starving for want of
calories (calories are needed to provide energy), we have the
irony of an industry spending huge amounts of money and
resources creating substances that contain no calories or
energy.
Safe oor Fake 71
Food additives: preserve or punish?

Fresh food has a tendency to go off. A fact people have
noticed for thousands of years. And for thousands of years
keen-minded individuals have set about experimenting with
ways to preserve food. T h e ancient Greeks burnt sulphur
over their wine. During the Middle Ages in Europe, people
preserved their meat with saltpetre (nitrates), something we
still do today.
In the past, it was important to keep a few bits of fruit and
vegetables pickled or candied for the winter. T h e great sea
voyagers salted away carcasses of meat to last them months
at sea. In cities of millions of people, everyone eating food
as soon as it is picked is an impossibility. In addition, we
think it is our right to eat food that is out of season. This is
achieved either by expensive freighting or by using hot-house
technology.
T h e microscope identified microorganisms - moulds and
yeasts (fungi) and bacteria - as the cause of fermentation and
putrefaction and confirmed them as likely candidates for
sending food off. Mould and yeast love sugar and head for
carbohydrate foods such as fruit and bread, while bacteria are
inclined towards protein, infesting meat, chicken and eggs.
Microorganisms prefer a steady environment, one that
sounds like a holiday brochure: plenty of food (protein and
carbohydrate); not too hot nor too cold (around 37 degrees
Celsius); plenty of fresh air (most microorganisms are aerobic,
meaning they need oxygen); and go easy on the acid (pre-
ferring an alkaline environment). (Also see food safety on
page 74).
Additives to preserve, to enhance, to tart up

Food additives are not only for preserving food but are used
to facilitate many aspects of the production, handling and
processing of our tucker. T h e official definition of a food

additive is 'any substance not normally consumed as a food
by itself and not normally used as a typical ingredient of a
food, whether or not it has nutritive value'. There are food
safety requirements that call for the labelling of foods con-
taining additives. They are often given a numeric code such
as 210, which stands for benzoic acid. If you are concerned
or allergic to food additives, pick up a food additive code
breaker from your newsagent or bookshop.
Preservatives(200 to 299)
Preservatives aim to inhibit the growth of germs, using a
variety of methods. Antioxidants are sometimes used to
prevent free radicals from damaging food. Free radicals can
cause, among other things, rancidity (butter becomes rancid)
and oxidisation (fzuit that turns brown). Synthetically derived
antioxidants such as B H T may be used or antioxidant nutri-
ents including vitamins E and C.
T h e yellow, smelly mineral sulphur or sulphur dioxide is
often added to wine, beer, jams and dried fruit to prevent
microbial growth and oxidation. Sulphur-dried apricots are
always more brightly coloured than their shrivelled sun-dried
cousins. T h e down side is that some people are allergic to
sulphur and may suffer from asthma or other problems after
consuming it. Sodium metabisulphate is used to clean bottles
and is present in most wines. When you pull out the cork,
sulphur dioxide is released.
Nitrates have been used for centuries to preserve the likes
of salamis and other deli meats. Not only do they protect
against deadly bugs causing botulism, they also give dead
meat a rosy hue. T h e problem here is that when nitrates
come in contact with protein in the body they form nitro-
samines, which are considered to be carcinogenic. Drop that
salami sandwich immediately.
Safe or- Fake 73
Other preservatives include benzoic acid, paraben, sorbic

acid and nisin.
CoIourfng (100 to 180)

T h e use of colour additives has been banned in Norway since
1978, which must make their fairy bread and Smarties boring.
Adding colour to food is purely cosmetic and can be quite
deceptive. For instance, a completely synthetic dessert can
be called strawberry flavour even though it has never clapped
eyes on a piece of fruit. Tartrazine (102) is a yellow food
colouring that can cause skin rashes and asthma in sensitive
individuals. Ironically, some of the 'natural' colouring addi-
tives such as annatto may cause more allergic reactions than
the synthetic additives.
Flavouring
Flavouring is added to give bland and indifferent food a bit
of character or restore flavour lost in processing. Flavouring
additives are not given code numbers because they are often,
like Coca Cola 'secret recipes'. Artificial sweeteners are
another type of flavour enhancer (see page 67).
Processing agents
In order for processed food to look the same, pour the same,
mix the same every time, all sorts of chemicals need to be
added. For example, anti-caking agents are used to control
the free-flowing nature of powdered foods such as icing sugar,
salt and milk powder. Sodium silico aluminate (containing
aluminium) is sometimes added in free-running salt; bleach-
ing agents including chlorine or peroxide are used to achieve
a consistent white colour in flour; humectants such as glycerol
are added to prevent food like bread from drying out; thick-
eners and vegetable gums are used to modify the consistency
of food; and emulsifiers are used to overcome the perennial
74 The Comomense Gzcide to Eating Well
problem of mixing oil with water. Lecithin is a commonly

used emulsifier - no health threats here for a change.
The bottom line

T h e bottom line is that we, as consumers, expect our food to
be consistent. For this to occur, food additives are used. We
either cop it sweet, or are willing to pay more for organic
produce that has not been tampered with, or we grow or make
our own.
Food safety: not in my kitchen you don't

If you know about Mr Acidophilus and co. (see pages 34-3,
then you are probably quite fond of bacteria, particularly
bowel bacteria. So it's hard to accept that some bugs are out
to kill us, or at least make us sick to the stomach.
There are estimated to be two million cases of food poi-
soning in Australia each year. Most at our own hands! While
most food poisoning is merely a day or two of diarrhoea and
perhaps a course of antibiotics, sometimes these bugs are
deadly, particularly for those more vulnerable, which includes
the elderly, children and the immune suppressed.
Food safety is seldom taught in schools. My only education
about food safety and kitchen hygiene came from 1960s
women's magazines. By the mid-1970s, these magazines were
full of information on finding one's G-spot or making beef
wellington and crepe suzettes. T h e days of aprons and food
safety tips were gone. Not so for the generations of bacteria,
viruses and fungi that lived on through the swinging '60s,
sexy '70s, merchant banking '80s into the enviroconscious
'90s and beyond. More education is needed.
Safe or Fake 75
The usual suspects
FOOD P ~ ~ s O N I N GTHE
- USUAL SUSPECTS
bacteria rnoufd virvser> yeasf
There are four types of microorganisms in food that may

cause us grief: bacteria, moulds or fungi, yeasts and
viruses. The most common are bacteria.
Bacteda Never great believers in birth control, bacteria
breed at the drop of a hat, usually by dividing in half.
Their favourite motto is 'divide and conquer'. Family get-
togethers must be quite boring or harmonious, as bac-
teria in theory are identical brothers and sisters.
Salmon& Not a female fish, but a bacteria that is
responsible for the majority of food poisoning outbreaks
in Australia. Safmonella causes gastro-type symptoms,
including nausea and vomiting which in the weakened
can result in death. Outbreaks have been recorded
mainly from raw meats, poultry and dairy products, but
also peanut butter, desiccated coconut, chocolate and
eggs. Most outbreaks occur through cross-contarnina-
tion from raw food to cooked food.
B a d u s cereas 'Cereus' refers not to a sober state ofmind,
but being first detected in cereal foods. The major syrnp-
toms of infection are diarrhoea and vomiting occurring
I within 8 to 16 hours aRer eating the contaminated food.
This little critter is found mainly in pre-cooked foods, espe-

cially starchy vegetables, rice, sauces, puddings and meat
and can even grow in the fridge. For this reason, pre-
cooked food should not be stored in the refrigerator for
more than two to three days.
Staphylococcus aureus OAen found halfkay up our
nostril, this bug is a normal inhabitant. Infected cuts and
sores also contain large numbers and together with
sneezing on food, these are common ways in which
infection spreads. Violent abdominal cramps, nausea.
vomiting and diarrhoea are symptoms which may
appear very quickly, from one to six hours after eating
the infected food. Foods commonly implicated include
ham, frankfurters, cream-fded bakery products and
some cheeses.
Campylobacter jejud A relatively common cause of
food poisoning, so you'd think it would do us the cour-
tesy of adopting an easy-to-pronounce nickname like
'carny' or 'CJ'. Outbreaks of CJ have been linked to the
consumption of undercooked poultry, mince and sau-
sages and cooked poultry which has been contaminated
by raw poultry (cross-contamination). Diarrhoea and a
fever may appear two to seven days after eating the
offending food, and this time delay makes diagnosis a
bit tricky. Some people contract a kind of arthritis that
may last weeks to months.
Other less common microorganisms that cause food
poisoning include E. coE, Listeria monocyfogenesand
CIostridum botrrlinum.
Safe or Fake 77
How bacteria breed and spread and what to do

about it
Hot Is hot, cold is cold
As a rule, bacteria are sensitive little fellows, particularly to
temperature. If it is too cold or too hot they either die or
keep a very low profile. If food is kept in the 'danger zone',
that is, between 6 and 100 degrees Celsius, this is where the
trouble begins. Bacteria flourish and multiply, doubling in
number in as little as 20 minutes.
Cold food should be kept really cold in the refrigerator -
4 degrees Celsius and under. Take perishable foods such as
meat, poultry, milk and seafood home immediately after pur-
chase. Buy these foods last on your shopping trip. If you are
likely to take more than one hour getting home, invest in an
esky or cool container to store the food before you can put it
in the fridge.
Put leftovers in the fridge or freezer promptly after eating.
Don't leave them on the counter top to cool down overnight.
Cook foods to at least 100 degrees Celsius - boiling
point - as this will kill most bacteria and viruses that can
cause illness. One way to tell for sure is to invest in a meat
thermometer. This applies to reheating food as well. Make
sure the food is cooked or heated throughout. This is partic-
ularly important for mince, sausages and chicken. Steak is
okay undercooked. Microwave ovens tend to cook food
unevenly, even on a turntable. Make sure you mix the food
once or twice during cooking.
Soap and water

Most of us feel that a quick rinse of the hands under the cold
tap is all that is needed. Not so. Wash hands with soap and
warm water for 20 seconds before handling food. This is espe-
cially important when handling raw meat, poultry or seafood.
Keeping hands, benchtops and washing cloths squeaky

clean is of paramount importance. There are antibacterial
solutions available. In addition, you might like to add a few
drops of eucalyptus, lemon or lavender oil to rinsing water
for washcloths and when wiping down benches. These essen-
tial oils not only smell clean, they are antibacterial.
From me to you: cross-contamination

Cross-contamination occurs when bacteria transfer from one
food to another. For instance, placing a cooked steak on the
same plate that held it before cooking, allows the bacteria in
the juices from the raw steak to infect the cooked.
Another cross-contamination scenario happens when we
store raw food (particularly meat or poultry) in the fridge
above cooked food, allowing the juices to drip down.
Throw in the towel

For those who hate drying the dishes, this is a great reason
to throw in the towel. T h e dirty teatowel, that is. Either leave
the dishes to dry naturally or buy a dishwasher! Don't throw
a dirty teatowel over the rack of dishes. Change teatowels
and dishwashing cloths regularly.
Cutting boards are a common cause of cross-contamination,
particularly when using the board after preparing raw meat,
poultry or seafood. Give them a good scrub with detergent
in hot water. If you have wooden chopping boards, one way
of being sure you have killed any bugs is to pop the board
into the microwave for three minutes. Unfortunately, this is
not effective for plastic cutting boards.
I think I thaw it in the fridge

Don't take short cuts. Never thaw or marinate meat, seafood
or poultry out of the fridge. Almost half of Australians defrost
their food on the benchtop or under running water. Plan
Safe or Fake 79
ahead and thaw your food in the fridge. It may take longer,
but it is a safer method. If you choose to defrost using the
microwave, make sure you cook the food straightaway.
When in doubt, throw it out

Those sneaky little microorganisms have many tricks up their
tiny sleeves and other articles of apparel. One of them is their
'cloak of invisibility'. Not only can we not see them, but we
cannot smell, hear or even taste them. When in doubt, throw
it out. Or give it to the dog, whose stomach is usually hardier
than our own.
Lie and let a few live: freedom to the bugs

Don't let all this disinfecting turn into an obsessive compulsive
disorder. Take reasonable steps to thwart microorganisms. On
the other hand, it is illogical to expect that our environment is
microorganism free, when in and on ourselves are literally bil-
lions of bugs. If our internal bugs are content, we should be
able to live in harmony with our environment (see probiotics,
page 34). Eating probiotic foods such as yoghurt, in addition
to taking reasonable food safety precautions, will improve our
resistance against food poisoning.
If you are using disinfectants, make sure that you rinse
cutlery and crockery very well. T h e disinfectant may be
aimed at bad bugs, but if you swallow the stuff, it will also
kill good bugs in the gut.
Organic shmorganic: chemical free

T h e National Health and Medical Research Council found
residues of DDE (a breakdown product of DDT, a pesticide)
in all samples of human breast milk tested in 1986. D D T had
already been banned for several years by 1986!
80 T&eCommonsense Gzlide to Eafiztg WeZL
It took agent orange and the massive backdown of cigarette

companies to verify that toxic chemicals are dangerous,
whether we touch them, inhale them or eat them. Many con-
ditions, including Chronic Fatigue Syndrome, cancer and
various auto-immune conditions seem to be closely linked
with an excess of chemicals and sufferers are especially
sensitive to the chemicals used in farming. Although we are
becoming more aware of the dangers of toxic chemicals, as
individuals we can do little about the pollution and paint
fumes we breathe. However, we can choose what we put in
our mouth. For this reason, organic farming has spread from
a wacky, hippie pursuit to mainstream agriculture. Today you
can buy organic rice and flour at the supermarket, unheard
of five years ago.
Organic farming combines modern scientific principles
with old knowledge and traditions. 'Organic' means farming
without the addition of artificial chemicals used in (a) pre-
paring the soil, (b) growing the crop or (c) storing and
marketing the produce. Non-organic produce is frequently
sprayed with pesticides, fungicides and so on. Organic
animals are allowed to range as freely as possible, and are fed
organic grains and produce.
In Australia we have several regulatory organisations,
including the National Association for Sustainable Agriculture
(NASAA), Biological Farmers of Australia (BFA) and the
Bio-Dynamic Farmers of Australia (Demeter). These groups
monitor the organic farms and their produce. Basically there
are three main categories of organic-ness. T h e first or highest,
come from farms that use no artificial fertilisers or synthetic
chemicals and have not done so for more than two years. T h e
second stage, sometimes called 'conversion', is similar but has
been that way for less than two years. T h e third level, 'sus-
tainable', means that a minimum of non-toxic sprays have
been used under strict guidelines.
Safe or Fake 81
Although organic produce costs more, it is environmentally

friendly and studies have shown that the produce contains
more micronutrients than those produced under mainstream
farming practices.
OUR DAILY FOOD
The Food We Eat
Nuts, seeds and oils

A nut, and we've all known a few, refers to the shell-encased
single seed of a tree. If you have ever been the recipient of
the school joke about peanut trees, you will be aware that
peanuts are not nuts, but legumes. Nevertheless, peanuts are
d e facto nuts. Both seeds and nuts are high in fat and in their
processed form as 'vegetable' oil, are the source of most of
the oils we consume, with the exception of olive oil, which
comes from the olive fruit. Fat is vital to our health, necessary
for hormones, cell membranes and so much more. People
who live fat free tend to look desiccated and vaguely
unhappy. Much better to look healthy with the glowing skin
and shiny hair that only good quality fats found in nuts and
seeds can provide.
Because nuts, seeds and oils are high in fat, they are sus-
ceptible to becoming rancid (see oil processing, page 51). We
86 The C o m m o n ~ s eGgide to Eating Well
can minimise this by buying them in small quantities from

shops that have a high turnover. Keep them covered in dark,
cool containers, such as a fridge. Cold-processed oils retain
more vitamins and have less chance of containing oxidised
fatty acids (a big cause of free radicals in the body). Be aware
that cold-processed oils taste stronger and look more cloudy
than their processed-beyond-belief cousins.
ALMOND
T h e almond tree blossoms a treat, just like its relatives the
cherry, peach and apricot trees. Almonds have plenty of
essential fatty acids, potassium, calcium, iron, zinc and
vitamin E. Almond paste, made in the same way as peanut
butter, put through a grinder, is a scrumptious spread on toast
for breakfast. Marzipan, originating from the Middle East, is
made from ground almonds, sugar and egg white.
B ~ R
Butter is included here because of its oil status. Butter is
churned from cream, the fattier part of milk. In Australia,
butter is made from cow's milk but it can also be made from
other animals, including the buffalo and yak. Butter is mostly
saturated fat but contains a tiny portion of milk protein and
sugar. Salt is often added in the processing. Butter provides
us with vitamins A and D, and can play a small part in a good
diet.
BRAZIL NUT
Brazil nut trees (native to - you guessed it) grow up to 30
metres tall. Brazil nuts are slightly higher in fat than almonds
but contain the amino acid methionine, which helps the liver
metabolise fats. They are a reasonably good source of protein;
good news for vegans.
The Food We Eat 87
CASHEW
Slightly lower in fat than other nuts, cashews are also a good
source of potassium, iron and zinc. T h e cashew is a distant
relative to poison ivy and cashew shells contain a nasty sub-
stance that burns your skin, which is why cashews are always
sold naked.
CHESTNUT
Chestnuts have never really been a hit in Australia. Maybe
because our climate doesn't get cold enough (sorry Tasmania)
for it to be sold over fires on street corners. T h e chestnut
was once used as a major food source before the potato hit
the market in Europe in the sixteenth century. Chestnuts
have about one-third the fat of other nuts and much more
starch.
COCONUT
Maybe because of its size, we seldom think of the coconut
as a nut. Coconuts give so much of themselves: milk, oil and
flesh. Coconut oil is made up of mainly saturated fats, which
make it a very stable cooking oil.
HAZELNUT
Hazelnuts are also known as filberts, which sound more like
a friendly chipmunk or a computer nerd than a nut. Hazelnuts
are used in the creation of the liqueur Frangelico but they
have other uses as well. They provide similar nutrients to
almonds and are another nut that is lovely ground as a paste
on toast for breakfast.
LINSEED
Linseeds are also known as flax seeds. Linseeds have uses
other than as a food source, including providing fibre for cloth
and oil for polishing wood, particularly cricket bats. T h e seeds
contain lignans that have phyto-oestrogen effects useful for

controlling the symptoms of menopause. Ground linseeds are
also very good for constipation and, due to the softening
action of the linseed fibre, help conditions such as divertic-
ulitis and colitis.
Often recommended to treat conditions such as eczema
and PMS, cold-pressed linseed oil is prized for its content of
omega-3 and omega-6 fatty acids. Just make sure you don't
buy the furniture oil variety instead.
Macadamia nuts are expensive because their shells need jack-

hammers to open them. Macadamias are actually native to
Australia. It is just because those canny Hawaiians covered
them in chocolate and put them in fancy tins everyone thinks
they are from the fiftieth state. They have a high fat content,
even for a nut, and don't offer much in the way of micro-
nutrients. Macadamia oil makes a very nice massage oil and
moisturiser.
OLIVE
Olives are one of a few fruits that store energy as oil. Raw
olives are very bitter and need to be soaked in a salty solution
to remove some of the bitterness. Olives and their oil have
been around for some time. 'And the dove came in to him in
the evening: and, lo, in her mouth was an olive leaf pluckt
off (Genesis, 8, xi).
'Extra virgin' olive oil is the prized oil that comes from the
first pressing. Generally, the darker and dirtier-looking the
olive oil, the purer it is. Other olive oils such as pure or virgin
are from subsequent pressings. There is nothing 'light' about
light olive oil except its colour, which means that it has
undergone excessive processing. Avoid it.
The Food We Eizt 89
PEANUT
Peanuts snuck into the nut category (although they are botan-
ically a legume) and much to the chagrin of proper nuts, are
the most popular of the lot. Peanuts are a little lower in fat
than nuts and are reasonably high in protein. Fresh-ground
peanut butter is quite a delightful food. However, some
people have been known to eat large containers at a sitting.
Shame.
Peanuts receive a lot of bad press and not merely because
of the deception regarding their nut status. They are a
common allergen, causing skin and breathing problems
among the susceptible. In addition, they often grow a mould
called AspqiZZus flavus, which produces a poison called
aflatoxin. Aflatoxin is 20 times more toxic than DDT. T h e
Department of Agriculture issue guidelines as to minimum
quantities of aflatoxin, nevertheless, there is always a little
present.
PUMPKIN SEEDS
Don't throw them out. Baked pumpkin seeds taste very good.
Pumpkin seeds are high in zinc and are good in preventing
and treating prostacic problems (see pumpkin on page 100).
Put them on the male member of the family's plate, covered
in gravy, so he eats them before realising. People without
prostates can also indulge in pumpkin seeds because of their
zinc and essential fatty acids.
SESAME SEEDS
Sesame seed oil is used extensively in Asian cooking. Try
buying the cold-pressed variety as the taste enhances any stir-
frying or cooking. Sesame seeds contain reasonable amounts
of lignan, the plant hormone substance so good for meno-
pause symptoms. Tahini is a paste made from ground sesame
seeds and is a frequent ingredient in many Middle Eastern
90 The Commonsense Guide to E a h g WeZi
dishes. Tahini makes a very nice spread on bread: try sub-

stituting it for butter on salad sandwiches.
SUNFLOWER SEEDS
Sunflower seeds taste good on their own or thrown on top of
salads. A delicious snack is to toss a handful of sunflower
seeds onto a heated cast-iron pan, move them round a little
with a wooden spoon so that they brown but do not burn.
Just as they begin to brown pour in a tiny amount of low-salt
soy sauce. Take off the heat immediately. Cold-pressed sun-
flower oil contains good quantities of essential fatty acids.
WALNUT
Walnuts are the most nutritious of nuts with plenty of vitamin
E, calcium, iron and zinc. Walnuts have been found to lower
cholesterol levels.
Herbal tea
As a herbalist I generally prescribe herbal tinctures or tablets.
For some conditions, however, nothing beats a herbal tea,
because of the release of therapeutic volatile oils, which are
not available to the same extent from tinctures or tablets. I
rely on teas such as buchu, cornsilk and uva ursi for urinary
tract problems. Fenugreek and golden rod are good for mucus
congestion such as sinusitis. Tea made from catmint, passion-
flower and hops is excellent for sleeping. Herbal concoctions
of burdock, echinacea and red clover teas are terrific blood
purifiers; good for skin problems like pimples and eczema.
Herbs have been used as medicine for as long as plants
and humans have been together on earth, and some herbs are
pretty potent. Just as you wouldn't take Aunt Martha's heart
pills a couple of times a day because you like the taste and
The Food We Eat 91
Aunt Martha seems just fine, nor would you drink a herbal
tea that may have a strong effect without professional advice.
For instance, one little cup of senna pod tea could have you
on the loo all night. Generally, herbal teas sold in super-
markets and health food shops are fine. But if in doubt, ask.
Herbal tea tips

Supermarkets usually carry a range of herbal teas in
handy teabag form. If you are a herbal tea novice buy
a small packet or a sampler packet until you have
decided on your favourites.
In general, herbal teas do not require milk. The excep-
tion could be dandelion root, cinnamon and ginger.
Honey is another option that suits some people and
some teas more than others.
Use pure water to make your teas.
Use one teaspoon of dried herb (two teaspoons of
fresh herb) per cup of boiling water. Pour boiling
water over herb in enclosed container; for example,
a teapot or infuser.
Chop the leaves and stems of fresh herbs to increase
the surface area and release volatile oils.
Keep any excess tea in the fridge and consume within
24 hours.
The following herbal teas may be drunk freely, say up to five

cups a day. However, try to develop a taste for herbal teas
and drink a variety.
CHAMOMILE
Chamomile is gentle enough for babies and the very elderly.
It is a particular favourite in Germany where it is accepted as
92 The Commonsense Gzlide to Eating Well
a standard variant for tea or coffee. It helps calm the nervous

and digestive systems, which makes chamomile the obvious
choice for those whose digestion is affected by stress. It is
also good to drink if you suffer period cramps. Allointoin is a
chemical derived from chamomile that is anti-inflammatory
and healing. Chamomile tea is recommended as a final hair
rinse for blondes (cool the tea first, this is not intended as a
'blonde' joke). Chamomile blends well with a slice of fresh
ginger root.
PEPPERMINT
Peppermint tea is excellent to settle your tummy after a big
meal. T h e menthol gives it an uplifting flavour and fragrance
although it is not a stimulant in the sense of coffee or tea.
Peppermint is good for any digestive problems, particularly
nausea, bloating, flatulence and the symptoms of irritable
bowel syndrome.
On hot days cool your paws in a bucket of water with a
few drops of peppermint oil added (never drink essential
oils). Chilled peppermint tea is also cooling. Women who
suffer from hot flushes and sweating during menopause will
benefit from sipping cool peppermint tea.
ROSEHIP
Rosehip tea, made from the fruit of the wild dog rose, has an
interesting, tart flavour and is a dreamy berry colour. Rosehips
are an excellent source of bioflavonoids and this is probably
why it has earned its reputation as a winter tea to keep colds
and flu away. Rosehip tea is slightly astringent and may be
helpful in mild diarrhoea. Rosehip tea combines well with a
strong-tasting honey such as leatherwood.
The Food We Eat 93
DANDELION ROOT
Dandelion root tea is often recommended as a substitute for
coffee, which is rather cruel as the only things it has in
common with coffee is that it is black and hot. However,
dandelion root is very, very good for you, particularly your
liver, and it is well worth acquiring a taste for this bitter herb.
If you are using chunks of dandelion root you will need to
boil them for a few minutes; they can also be reused a couple
of times. Sometimes you can find finely ground dandelion
root, which you can use in the same way as coffee powder:
percolate or infuse. T h e instant version of dandelion root tea
is usually sweetened with lactose and tastes a bit sickly. Some
people add soy milk to their dandelion. It is up to you.
Dandelion leaves are rich in minerals, including potassium,
and they are extremely diuretic. Only drink dandelion leaf
tea if that is the effect you are after. It is beneficial for women
who retain fluid around period time.
LEMON GRASS
Lemon grass tastes very different depending on whether you
use fresh or dried. T h e flavour is tangy and lemony due to
the citrus-flavoured oil known as citral. Growing lemon grass
in a pot or garden is easy. Similar to African violets, it takes
a lot to kill a lemon grass plant. If you have one growing,
snip off what you need for a cup of tea just as you put the
kettle on. Fresh lemon grass is often available at fruit shops
in the herb section. Buy one or two stalks and keep them in
the freezer. Dried lemon grass can also be used. Personally,
I prefer it fresh. Lemon grass combines well with ginger,
lemon and honey.
NETTLES
Nettles are still cooked as a vegetable in some parts of the
United Kingdom. T h e leaves need to be boiled so that the
94 The Commo;rzseme G d e to Eating Well
nasty little spikes don't cause internal damage. Nettle tea has
long been used as a tonic, possibly due to its high mineral
content, rich in iron. If you suffer from eczema or dermatitis,
drink the tea and make extra to use as a soak. Nettles are
very good for any itching and inflamed skin condition. It is
also widely recommended as a final hair rinse for brunettes.
FENUGREEK
These mustard-coloured seeds have an earthy, pungent
odour. Fenugreek has diaphoretic properties, which means it
makes you sweat: one of the natural mechanisms our bodies
have for clearing out the junk. Fenugreek is an excellent lym-
phatic cleanser and can be a powerful adjunct to an internal
spring-cleaning routine. Fenugreek is safe to drink during
pregnancy and will improve milk flow during lactation. Fen-
ugreek tea helps clear mucous from the sinuses, throat and
nose. Fenugreek also helps to stabilise blood sugar levels.
Great for people with a sugar craving. A dab of honey and
squeeze of lemon may be added if desired.
RASPBERRY LEAF
Raspberry leaf tea doesn't taste as yummy as it sounds but
it's not too bad. A tea often recommended during the latter
third of pregnancy to 'tone' the uterus. It is also good for
heavy periods. Drink two or three cups daily. Raspberry leaf
tea can also help quell a nauseous tummy and is also useful
for diarrhoea.
THYME
Thyme is quite a pleasant tea with very antiseptic qualities.
Only use fresh (or freshly frozen) thyme as the volatile oils are
in abundance in the fresh leaves. It is a good tea if you have a
chesty cold or lung infection. Gargle when cool to relieve a sore
throat or tonsitilitis. Not one to drink all the thyme!
The Food We Eat 95
T h e classic 'cold' tea incorporates thyme. Chop two to

three inches of fresh root ginger, a cinnamon stick, the juice
of one lemon, rind of half a lemon, a few sprigs of fresh thyme
and honey. Fill the pot or plunger with freshly boiled water
and drink a few cups to help you through the day.
Sage is a very astringent tea. Use the fresh leaves if you can,
although dried will do at a pinch. A strong, cool sage gargle
will help kill any bugs in the throat. Sage contains phyto-
hormones and is often recommended as a cool drink for
women suffering the hot flushes of menopause. Drink two to
three cups daily for about a month.
GINGER
Ginger makes a very warming winter brew and it is excellent
for a sluggish circulation. Anyone who feels the cold will
benefit from ginger. Ginger is also an effective digestive
remedy, particularly good for nausea.
Fresh ginger root is best. Take a 2- or 3-centimetre bit of
root. Peel or wash the outside then chop into little bits. You
can throw this into a teapot or infuser, or simply place a
couple of thin slices in the bottom of your cup.
LEMON JUICE
Hot water with a sqeeze of lemon is quite pleasant and very
good for the liver. It is even nicer with a teaspoon of honey.
A teaspoon of brandy or rum can add interest too, although
not recommended for liver health.
CAROB
T h e finely ground carob bean pod makes quite a decent
drink: a bit like a Clayton's hot chocolate. Carob is a rich
96 The Commonsense Guide to Eating Wen
source of minerals, particularly calcium. I like it with a sprin-

kle of cinnamon, honey and a touch of milk.
Vegetables
How very boring when you find that your parents were right.
It helps a little that they don't know how to surf the Net but
it's darn annoying about those vegetables. It is a fact that
people who eat more vegetables have less cancer, constipa-
tion, heart disease and diabetes. Not only are vegetables low
in fat, they have plenty of fibre with vitamins and minerals
to spare. Australians eat an average of 3 kilograms of vegies
per week, with at least 1 kilogram in potatoes. Unfortunately,
a number of these potatoes have been transmogrified into
chips, which defeats the purpose slightly. T o save the vita-
mins, vegetables should be cooked with care (not boiled to
death) or even eaten raw.
ASPARAGUS
Asparagus are slim and elegant vegetables; the supermodels
of the vegetable kingdom. Not surprising, as they are part of
the absolutely fabulous Lily family. Until I was in my twen-
ties, I never realised you could buy asparagus except in a can,
overcooked and oversalted. When I discovered the fresh
version I became a convert. Asparagus contains an amino acid,
asparagine, which is responsible for the almost immediate
effect on the smell of urine.
BEANS
Green beans are actually a legume with a fleshy covering.
They are good for the kidneys and bladder.
The Food We Eat 97
BROCCOLI
Part of the cabbage family, broccoli, like its smelly brothers,
has anti-cancer nutrients (indoles) by the bucketload. Broccoli
also has significant amounts of vitamin C, as long as it has
not been cooked forever. Anything dark green like broccoli
has loads of chlorophyll, that wonderful life-giving substance
that helps plants produce energy from sunlight.
BRUSSELS SPROUTS
Similar to broccoli, and even more despised by youngsters,
brussels sprouts contain similar nutrients and anti-cancer
potential.
CABBAGE
Introduced to Europe by the Celts, cabbage is the most com-
monly used vegetable and the longest cultivated. Common it
may be but cabbage is uncommonly good for us. It is full of
antioxidant nutrients - indoles. Red cabbage has the added
advantage of containing the pigment antioxidant similar to
red grapes - anthocyanin.
Cabbage juice is wonderful for the healing of stomach
ulcers. Don't be a martyr and drink it straight, mix it half/
half with carrot juice.
Cook cabbage with a few caraway seeds to dispel the wind
in your belly. T h e longer cabbage is cooked, the more
cabbagy it tastes. Cabbages are never grown near grapevines
for fear of the taste contaminating the grapes. T h e outer
leaves of a chilled cabbage worn inside the bra are very good
for the swollen breasts of mastitis. And k a k e a very elegant
fashion statement.
98 The Commonsense Gaide to Eating Well
CARROT
Carrots are the richest source of beta-carotene (pro-vitamin
A). Did you know carrots were originally purple or black? T h e
orange variety we have come to love is really a mutant!
CAULIFLOWER
Cauliflower is another of the ubiquitous cabbage family.
Because it is white, cauliflower does not contain as many
carotenes and chlorophyll as coloured vegetables. But it does
contain boron, a mineral important for calcium being properly
utilised in bone.
CELERY
Celery is rich in potassium and sodium. Towards the flowery
ends, the celery is bitter. This is good: more bitter means it
is good for the liver and digestive processes. Celery is used
as a diuretic and celery seed extract can be helpful in the
treatment of arthritis.
CUCUMBER
Cucumbers are very cooling for the hot person, or for the
person eating hot, spicy food. Cucumber skin, usually thrown
out, is a good source of silica, good for the quality of bones,
hair, skin and nails.
GARLIC
Hippocrates, Aristotle, Pliny, in fact all the gang recom-
mended garlic for all sorts of ailments. And it tastes great with
pasta. As much a herb as vegetable, we would be much poorer
without the health-giving gifts of garlic.
Garlic helps lower blood pressure and cholesterol;
enhances the immune system; is antibacterial, antifungal,
anti-worm (anthelmintic); and it helps eliminate heavy metals
such as lead from the body.
Tde Food We Eat 99
L E ~ C E
T h e darker the leaf, the more nutrients. Unfortunately, this
leaves the common iceberg lettuce at the bottom of the nutri-
ent barrel. All lettuces are a good source of chlorophyll.
MUSHROOM
Mushrooms are not strictly vegetables but a fungus. Mush-
rooms are a good source of vitamins and minerals. They are
sometimes represented as containing vitamin BIZ. They do
not. T h e only way BIZ could be present is from animal
compost that has become lodged in the fan-like underflesh.
ONION
Onions are part of the same Li~~i;:y as garlic and share many
of garlic's health-giving benefits. Eat an onion every day,
cooked or raw. Onions will help lower cholesterol. They also
have a regulating effect on blood sugar levels, which make
them good for diabetes and hypoglycaemia. Onions are also
good for coughs. Thinly slice a red, brown or white onion,
cover with honey and leave overnight. Next day, drink the
syrup.
Pickled onions and other pickled vegetables are usually
high in salt, sugar and other preservatives including nitrates,
which are carcinogenic.
POTATO
Potatoes were brought from the New World to the Old in the
1500s and by 1800 became the most important food in
Ireland. A member of the deadly nightshade family but
generally not a troublemaker, potatoes are the favourite
vegetable in Australia. Potatoes contain vitamin C as well as
potassium. Potatoes are low in calories, it is only when they
touch oil do the calories skyrocket. T h e skin contains most
of their nutrients but don't eat the skin if it has turned green,
ZOO The Commo~senseGgide to Eating Web
as this is a sign that the poisonous alkaloid solanine is present.

Cutting out the offending green bit is sufficient to remove
the danger.
SPINACH
In Australia we tend to call silver beet, spinach. Silver beet
has a much stronger flavour and bigger leaves than its refined
English counterpart. Both are a good source of iron (the non-
haem variety) and other nutrients, including chlorophyll.
PUMPKIN
A member of the melon family and native to Central America,
pumpkin is a lovely vegetable, particularly as part of a roast
dinner. T h e orange flesh provides plenty of beta-carotene, as
well as potassium and soluble fibre.
Pumpkin seeds contain zinc and other factors, including a
phyto-hormone that is useful in the treatment of the prostate
gland.
Grains
Carbohydrates should make up the lion's share of our diet,
anywhere up to 70 per cent. Carbohydrate foods are a mixed
bag: grains, legumes (also a good source of protein), fruit,
vegetables and sugar. Grains, including wheat, rye, barley,
rice, oats, millet and corn are the principal food for the major-
ity of the world's population. This was not always so.
Anatomy of a grain
The endosperm takes up the majority of the grain. It is
mostly starch and contains soluble fibre, as well as a
few vitamins and minerals. Inside the endosperm lies
TAe Food We Eat 101
the germ, the embryonic plant which, if lefi to its own

devices, would use the endosperm as food to fuel its
growth into a little seedling. The germ contains protein,
fatty acids and is a storehouse of minerals and vitamins,
particularly vitamin E. Protecting the grain is a tough coat
called the husk or bran. This is where we frnd most of
the fibre, including celIulose. The husk also contains a
fair amount of micronutrients, but not as many as the
aleurone layer, the undercoating that lies snugly over the
grain and under the husk. Grains contain a large per-
centage of carbohydrate, around 80 per cent. They also
contain a little more than 10 per cent protein and are in
general very low in fat, at about 2 per cent.
Flour power
Grains, also known as cereals, are the seeds of grasses. As
hunters and gatherers thousands of years ago, we gathered
these wild grass seeds, in addition to the roots, leaves,
flowers, fruits, insects and odd rodent that crossed our wan-
dering path. T h e wild grasses of yesteryear were very differ-
ent from the lush ears of corn and wheat we cultivate today.
It would have been slim pickings indeed. Not only would it
have been time consuming to gather these seeds but they are
virtually inedible in the raw state. So, we would have had to
lug these seeds on our 40 kilometre walk (the estimated daily
average distance covered by our fit ancestors) and at the end
of a long day, grind the pesky seeds on a bit of rock, then
add water, then cook it over the coals. Pass the insects please.
So much less trouble.
Nevertheless, someone was keen to eat their wheaties.
Humankind became 'civilised' when it began to cultivate
grain around 10 000 to 15 000 years ago. Sowing seeds in the
102 The Commonsense Ggide to Eating Well
ground meant that we had to hang around until harvest time.

Houses, villages and cities were a natural progression. For the
first time we could store food, in 'granaries'. This gave us
time for other pursuits like organised religion, literature,
flower arranging and war. People who controlled the grain,
controlled society.
T h e symbolism of agriculture has deeply permeated
human consciousness. T h e Greek goddess Demeter was in
charge of the harvest; Egyptians revered Osiris, the god of
agriculture.
White is Aght?
T h e first grainy foods would have been gruels or porridges
or flat breads: the whole grain broken up with primitive
mortar and pestle. Then came rotary stone mills, driven by
water, slave or horsepower. Steel roller milling came with the
industrial revolution and this is where the trouble began. Up
until this time, it was very difficult to separate the chaff (bran
and germ) from the rest of the flour. So breads were invari-
ably wholemeal. When processing technology became wide-
spread, a more refined, whiter, fluffier bread was achievable
and, for the first time, affordable. T h e common man enthu-
siastically embraced white bread that was formerly reserved
for the toffs on the hill, the upper crust!
Unfortunately, we now know that removing the bran and
the germ also removes a good proportion of fibre and micro-
nutrients (see the table below). In addition, bleach is added
to make white flour whiter. Check your labels: 'bread-making
flour' means white wheat flour.
Mfcronutdent losses when the germ and bran

are removed:
B1 80% Copper 68%
B2 65% Iron 76%
T4e Food We Eat 103
B3 75% Magnesium 85%

B5 50% Manganese 86%
B6 78% Molybdenum 48%
B9 67% Phosphorus 71%
Calcium 60% Potassium 77%
Chromium 40% Sodium 78%
Cobalt 89% Zinc 78%
Gluten
Gluten is found in several grains, including wheat, rye,
barley and oats. Gluten gives flour strength, biding
quality and elasticity: all desirable qudties in bread,
pasta and pastry making. Coeliac (see-lee-ak) disease is
a condition where gluten causes damage to the Iining of
the intestines. In its most severe form, coeliac affects
1 in 2000 people and is a condition that is oilen inher-
ited. Although only a tiny proportion of people have
coeliac disease proper, many more people may be
sensitive or slightly intolerant to gluten. Symptoms
often include bloating, flatulence and constipation or
diarrhoea.
WHEAT
Wheat is the most commonly consumed grain in Australia.
On average Australians eat 1.5 kilograms of wheat flour each
week, mostly in the form of bread, breakfast cereals, biscuits
and pasta. There are two main types of wheat: Triticzcm
vaCgare (soft) used for bakery items and breads; and 2". dumm
(hard) used for pastas and crusty Italian-style breads. Nutri-
tionally, they are very similar but hard wheat contains slightly
more protein. Wheat contains the most gluten of all the
grains, which helps it rise in baking. Some people are allergic

to the gluten in wheat, others to other parts of the wheat
grain itself.
Wheat does not have to be made into flour, other products
that are wheat based include:
bulgur - here the wheat grain has been debranned, par-
boiled, dried and cracked: the crunchy bits found in
tabouleh and kebbeh are bulgur;
semolina - the hard part of durum wheat;
cous cous - processed from semolina; and
matzo meal - flour used to make unleavened bread during
Passover.
RICE
Rice is the staple food for half the world's population. While
people in Bangladesh eat 65 kilograms of rice yearly, Aus-
tralians average a measly 5.6 kilograms a person. Rice is a
balancing grain. This doesn't mean you can hold a bowl of
rice on your head and not let it topple, but that rice helps
balance an under- and over-stimulated system. Brown rice is
the whole grain, high in fibre, vitamins and minerals. White
rice has been rumbled by sugar granules to remove the outer
husk, in addition to the aleurone (vitamin and mineral-rich)
layer, while a portion of the germ remains. Converted rice
(Sungold) is steamed and dried before milling, allowing
the aleurone layer to remain and is therefore higher in
micronutrients.
There are hundreds of varieties of rice, including basmati
and jasmine. Nutritionally, they are similar. There is no
gluten in rice. Rice cakes, which look and taste much like
drink coasters, are brown rice that has been heated to 200
degrees Celsius for six seconds.
The Food We Eat 105
WILD RICE
Wild rice is not actually a type of rice but a grain in its own
right, with the exotic botanical name of Zizania apuatica. Tra-
ditionally gathered by hand in waterways by the North Amer-
ican Indians, wild rice is high in protein, and can be cooked
together with brown rice or other grains. Wild rice does not
contain gluten and is a low-allergy food.
BARLEY
Pliny wrote that Roman gladiators were called 'Hordearii' or
barley eaters, believing that the barley they ate made them
strong. You don't see barley much nowadays except in home-
made soup. T h e soluble fibre in barley helps lower blood
cholesterol. It is used medicinally because of its anti-inflam-
matory and cooling properties. A valuable remedy for the
treatment of the symptoms of cystitis (a bladder inflamma-
tion) is to simmer 50 grams of barley in 1 litre of water for
40 minutes. Strain, add lemon and honey. (Barley water will
help to relieve the discomfort of cystitis but will not get rid
of an infection.)
Pot barley is the whole grain, which is very hairy. Pearl
barley is more commonly used, and has the husk removed.
Roasted barley is used as a coffee substitute, often with
chicory added.
Barley contains gluten, although not in significant
quantities.
RyE
Rye is a cold-climate grain, which explains its popularity in
northern Europe. Its high water-binding capacity keeps rye
bread moist for longer and increases satiety (sense of full-
ness). Rye contains gluten, though not quite as much as
wheat. Most light 'rye' breads contain as little as 30 per cent
rye flour, the rest being white wheat flour. One hundred per
106 The Commonsense Gzlide to Eating WeZ.2
cent rye bread is very dark, very heavy and has a distinctive,
earthy flavour. Pumpernickel is a type of bread made with
whole grains of rye.
In the days before pesticides and fungicides, rye crops
were susceptible to a type of fungus known as black sclerotia
or ergot. Eating grain infected by this fungus caused a con-
dition called St Anthony's Fire. Symptoms included burning
pains in the arms and legs, gangrene, itching and hallucina-
tions. There have been no reported incidences of St Antho-
ny's Fire since the 1950s. However, research has shown that
one of the derivatives of ergot is lysergic acid (LSD), which
explains the hallucinations!
OATS
Oats are fed to horses to give them pep and they will do the
same for humans who are down on their pep. Oats are one
of the fattier grains, although by no means high in fat at 8
per cent. T h e fats are the good, essential fatty acids (see page
52) and are especially good for the skin when taken internally
and externally. Dry skin and eczema will respond well to oats.
T o make an oat sock for use in the bath or shower, take one
sockette, fill with two handfuls of oats, then tie off the open
end. T h e slimy, sticky stuff that exudes from the stocking
material is very soothing for the skin and can be used instead
of soap.
Rolled oats are the most common form of eating oats. T h e
whole grain is simply steamed and flattened. It is worth the
expense to get really good organically grown fresh oats.
Compare them with your supermarket version, which can
then be relegated to filling the oat sock.
CO R N
Corn is the major grain of Central America and Africa, where
it is called mealie. In Australia, we normally use the fresh
The Food We Eat 107
corn as a vegetable, reserving the dried ground flour for

Mexican dishes like tortillas or in the making of polenta.
Other grains include the following:
Triticale is a hybrid of wheat and rye that was developed in
1964. As a plant it thrives on sandy, low-fertility soils and is
resistant to disease. It is high in protein, but seldom seen.
Triticale contains gluten.
Amaranth was the staple grain of the Aztec people. Culti-
vation was banned in 1519 by the invading Spaniards in a
devastating example of economic imperialism.
Millet is still the major grain of northern China. We call it
birdseed. It is quick to cook but fairly bland.
Buckwheat is not, botanically, a grain but for all intents and
purposes is treated as one. A member of the rhubarb and
sorrel family, buckwheat has a distinctive nutty flavour.
Although it does not contain gluten, buckwheat flour is often
used to thicken soups and sauces. In Russia, the whole grain
is cooked, called kasha and eaten as a side dish to the main
meal. A northern European Jewish delicacy are blintz (or
blinis), little pancakes made from buckwheat flour, wrapped
around fruit and cream. T h e Japanese created soba noodles
from buckwheat flour.
Breakfast cereals
Apart from bread and pastry, the most common form
in which we consume grain is in breakfast cereals. The
first breakfast cereal would have been a humble gruel
or porridge. However, since early this century breakfast
cereals have become crisp, coloured, sugared and
heavily advertised.
W
1th the exception of one or two, breakfast cereals
are a waste of time, money and nutritional space. The
majority contain sugar, some as high as 44 per cent.
108 The Commonsense Guide to Eating Wet!.
They are mostly made from processed flour that has

been stripped of its rnicronutrients, manufacturers kindly
returning one or two of the many they have removed.
You are much better off having baked beans on
wholemeal toast, egg, sardines or even last night's Ieft-
overs. However, things started well in the 1800s, when
nutritional advocate and Seventh Day Adventist,Sylvester
Graham, started to promote the health-giving qualities of
wholemeal flour. (In fact, wholemeal flour was dubbed
Graham flour in his honour.) The first breakfast cereal,
Post Grape Nuts, was created in 1863 and was baked
Graham flour, cracked and served with milk. In 1877,
another Seventh Day Adventist, Dr Harvey Kellogg, pro-
duced Granola and in 1902 the fvst corn Bake was born.
Things went downhill from there.
Fruit contains fructose, a simple sugar that is one-and-a-half

times as sweet as glucose. Surprisingly, fructose causes blood
sugar levels to rise more slowly than glucose. For this reason,
fruit can be included in the diets of people with blood sugar
problems, including diabetes and hypoglycaemia and makes
a good, between-meal snack.
I t is preferable to eat the whole fruit rather than just the
juice of the fruit. For starters, there is more fibre in the whole
fruit, allowing you to feel fuller than just drinking the juice.
Let your hair down and try to eat the seeds, core and skin if
possible.
Eat plenty of fruit, two to three servings a day. Don't,
however, overindulge, and end up like poor Fortunatus, at a
banquet in the first century AD: 'First I was those
The Food We Eat 109
sweet fruits the common people called peaches; they never

tired of serving them to me, and I never tired of eating them;
soon my stomach was distended like that of a woman about
to give birth; I wondered how it was that I could stretch so
far. Thunder growled and rolled within me, wandering in my
entrails. There was great wind.' Fortunatus was the chaplain
to Queen Radegonde of Germany.
Stewing fruit is a forgotten art of winter. Not only does it
make your home smell loved, stewed fruit is calming and an
excellent food for stress. Pears, apples, peaches, apricots and
quinces do very nicely stewed. Half fill a large pot with water,
add a few spoonfuls of honey, some cardamon pods, a cin-
namon stick and a few cloves. Wait for the water to reach the
boil, take the pot away from the stove then place your fruit,
cheek by cheek, nearly submerged. Put the lid back on the
pot and let the fruit sit there steaming quietly at excessively
low heat for two or so hours.
Dried fruits are energy packed and make a good snack

food when combined with a few raw nuts and seeds.
Unfortunately, fruits are ofien dried with sulphur dioxide.
Some people are allergic to sulphur and their symptoms
may include asthma, eczema and in extreme cases, a ,
nasty closing of the throat. Buy sun-dried fnrits if you
are sulphur sensitive. Another packaging trick is to add
mineral oil to sultanas and raisins to make them look
moist. Don't be fooled. Buy naturally dried sultanas from
the health food store. They taste better anyway.
APPLE
Snow White and William Tell knew about them, even Eve
couldn't resist munching on one. Apples are strewn through
human history, rich with symbolism. When an apple is cut in

half horizontally you can see a five-pointed star, the penta-
gram, the geometric shape that sends witches and warlocks
into an esoteric frenzy.
Apples contain pectin, particularly around the core. Pectin
is a soluble fibre that helps restore healthy microflora in the
bowel, as well as removing excess cholesterol from the body.
Apple cider vinegar in hot water is an old Vermont remedy
for arthritis. Dab a bit of neat apple cider vinegar on bites
and stings to reduce itching and inflammation. An old-
fashioned cure for diarrhoea is to grate an apple (green or
red) and eat it after it turns brown.
APRICOT
Apricots are a sunny cousin of the almond, cherry, peach and
plum. Apricots are a good source of potassium, magnesium,
iron and beta-carotene.
AVOCADO
T h e avocado is actually a fruit but most people think of it as
a vegetable. A native to Central America, the creamy flesh of
the avocado has seduced palates worldwide. Avocados are one
of the few plant foods that contain fat, around 20 per cent.
This is because avocado chooses to store energy as fat, rather
than in the usual form, starch. Don't be put off, the fat in
avocados gives us an opportunity to benefit from the lovely
essential fatty acids, as well as providing us with vitamin E.
Avocados are terrific for dry skin problems.
BANANA
Bananas are the favourite of babies and grannies and make a
mean daiquiri too. Did I say daiquiri? I meant smoothie. Full
of potassium, 440 milligrams a pop, bananas are. filling
without being fattening.
The Food We Eat 111
Bananas, particularly those on the green side, are very good

for healing ulcers of the digestive tract, including stomach
ulcers and ulcerative colitis.
BERRIES
Strawberries, raspberries, blueberries, blackberries. T h e
vibrant colours of berries are due to a group of pigments
called flavonoids, which are potent antioxidants.
CHERRY
Cherries, with their beautiful red colouring, are another fruit
with plenty of the antioxidant-rich flavonoids, including
anthocyanin. In fact, that's where they get their blue-red
colour from.
DATE
Dates, palms, deserts and desserts go together. Most often
eaten dried, dates are a delicious fruit packed full of fruit
sugar and fibre. Dates satisfy even the hardened sweet tooth.
F-
IG
Figs are native to the Middle East (the first tree mentioned
in the Bible) but are equally popular in Greece, Portugal and
Spain. Figs are available fresh or dried, tasting not a bit alike.
Figs are rich in a range of micronutrients, including calcium,
magnesium, iron, copper and manganese. All those little
seedy things in the middle are good fibre.
GRAPEFRUIT
Grapefruits are high in pectin, a soluble fibre, found in the
pithy white bits most of us pick off. Pectin lowers cholesterol
levels and helps remove heavy metals from the body. Grape-
fruit is also bitter, making it an excellent tonic for the liver
and gall bladder.
GRAPE
Grapes are one of the oldest cultivated fruits. Grape seeds
have been found to have high levels of the flavonoid proan-
thocyanidin, which is an antioxidant and is particularly good
for the blood vessels. So stop spitting them out.
LEMON
Lemons contain vitamin C. Their sourness complements liver
function and a substance in lemons called limonene has been
found to be useful in treating gallstones. T h e juice of half a
lemon in hot water makes a good first-thing-in-the-morning
drink, with or without honey.
MANGO
Mangoes are a good source of fibre, vitamin C, potassium and
beta-carotene. No-one has yet found the substance that
makes mangoes addictive, but each summer, hundreds of
thousands of Australians diligently apply their research skills
to this question.
ORANGE
Oranges are a good source of vitamin C, soluble fibre, potas-
sium and folic acid. Watch the allergy factor. If you have
oranges every single day and have a health problem such as
eczema, cut out the oranges (yes that includes OJ) for a week
or two and see if your symptoms improve. If they don't, then
you're welcome to go back to your oranges. Sometimes the
allergy can be due to preservatives in the orange juice. In
Europe in the nineteenth century, poor children dreamed all
year of receiving an orange for Christmas. It is easy toforget
how lucky we are in Australia, with our fantastic range of
produce.
The Food We Eat 113
PEACH
Native to China, basically yummy when ripe and reminds one
of summer; also a good source of potassium and flavonoids.
In Edwardian England, the peach was a symbol of virginity,
hence the term 'she's a peach'.
PEKR
Having been hired to talk to 54 radio stations about pears, I
feel I am in a unique position to tell you pears contain the
most fibre of any fruit. They are also a low allergy fruit.
Thank you.
PLUM AND PRUNE

Any dark-coloured fruit (unless they are dark because they
are bruised) is bound to be a good source of the flavonoids.
Plums are no exception. Prunes are dried plums and are the
darlings of hospitals and convalescence homes due to their
laxative effect. Both are a very good source of potassium and
iron.
TOMATO
Tomatoes are actually a fruit but are happy to join the
vegetable camp. Another member of the deadly nightshade
family, tomatoes can be an allergy food. Containing the anti-
oxidant lycopene, four servings of tomatoes (including sauce)
a week is helpful in reducing the incidence and severity of
prostate cancer.
Pasta would be unthinkable without a tomato-based sauce.
But it was not until after the discovery of America that toma-
toes found their way into the kitchens of Europe and Italy in
particular. And stayed there.
The Food We Eat 113
PEACH
Native to China, basically yummy when ripe and reminds one
of summer; also a good source of potassium and flavonoids.
In Edwardian England, the peach was a symbol of virginity,
hence the term 'she's a peach'.
PEKR
Having been hired to talk to 54 radio stations about pears, I
feel I am in a unique position to tell you pears contain the
most fibre of any fruit. They are also a low allergy fruit.
Thank you.
PLUM AND PRUNE

Any dark-coloured fruit (unless they are dark because they
are bruised) is bound to be a good source of the flavonoids.
Plums are no exception. Prunes are dried plums and are the
darlings of hospitals and convalescence homes due to their
laxative effect. Both are a very good source of potassium and
iron.
TOMATO
Tomatoes are actually a fruit but are happy to join the
vegetable camp. Another member of the deadly nightshade
family, tomatoes can be an allergy food. Containing the anti-
oxidant lycopene, four servings of tomatoes (including sauce)
a week is helpful in reducing the incidence and severity of
prostate cancer.
Pasta would be unthinkable without a tomato-based sauce.
But it was not until after the discovery of America that toma-
toes found their way into the kitchens of Europe and Italy in
particular. And stayed there.
114 The Commonsense Gzlide to Eating WeCl
WATERMELON
Watermelons, as the name implies, are mostly water. They
make a very good tonic for the kidneys and bladder.
.
Milk
Paradise lost
Milk is the perfect food, containing protein, fat, carbohydrate,
vitamins and minerals - all the nutrients mammals (animals
with breasts) need to sustain them through babyhood and
early growing years. Unfortunately, for many people milk
causes health problems.
Use it or lose It
Humans are the only mammals who continue to drink milk
after being weaned. Your pussy cat may enjoy (or demand) a
saucer of milk but in the wild, puss wouldn't touch the stuff.
Lactase, the enzyme responsible for digesting milk sugar
(lactose), diminishes at around the time we lose our 'milk
teeth' at five to seven years old. Another enzyme, rennin,
which digests the milk protein casein in the stomach, also
diminishes at this time. Although this is true for the majority
of people, milk-digesting enzymes remain more active in
some races, especially people of Scandinavian origin. Classi-
cally, the case of 'use it or lose it', Nordic folk have a long
history of farming moocows and eating dairy products. Over
trhe generations, their physiology has adapted to a diet that
contains lots of cheese and milk.
Among my patients, I find that if someone has Danish,
Dutch or Swedish blood in their veins, they usually thrive on
milk products, whereas someone of Asian descent should
invariably avoid milk.
The Food We Eat I15
Horses for courses

What are humans drinking cow's milk for in the first place?
Although we have established that milk is a perfect food, we
need to be clear about whose milk is good for whom. Goat's
milk is perfect for kids; cow's milk is perfect for calves; and
human milk is perfect for human babies. So far, supermarkets
have not seen the marketing potential of selling bottled
human milk.
In terms of infant survival, obviously any milk is better
than no milk. My neighbours rescued a kitten who was
dumped and left to die. Their 14-year-old female Dachshund,
Koo, who had her last litter 10 years ago, started to secrete
milk to feed the kitten. T h e kitten, Smudge, is flourishing
on Koo's doggy milk!
Here are a few interesting points of comparison between
cow and human milk. First, cow's milk has more than four
times more calcium and protein per millilitre than human
milk. However, more is not necessarily better. A calf doubles
its birth weight in 50 days, whereas babies double their birth
weight in 100 days. Our early development is more skewed
towards nourishing the nervous system rather than bulk.
Second, there are two main types of protein in milk, casein
and whey, which translate into little Miss Muffet's curds and
whey. Cow's milk contains more casein than whey and
human milk contains more whey than casein. People with
milk allergy tend to be more allergic to casein than whey. It
turns out the balance of essential fatty acids (EFAs) found in
human breast milk is terribly important for the neurological
development of infants. Pre-term babies fed on formula can
become blind and neurologically deficient, and can have
measurable IQ differences.
lf 6 The Commonsense Guide to Eating Well
What's the problem?

With milk there are two possible problems. T h e first is a milk
sugar (lactose) intolerance; the second a milk protein allergy.
In order to be absorbed, lactose (a disaccharide) needs to
be snipped into two separate units: glucose and galactose.
T h e enzyme lactase is just the man for the job. If lactase is
not available, lactose cannot be broken down and absorbed
and will continue down the bowel. Water will enter the bowel
to dilute the sugar, causing diarrhoea. In addition, bacteria
will eat the sugar, producing bloating and flatulence. T h e
symptoms of lactose intolerance are diarrhoea and flatulence.
Ninety-five per cent of Asian people are lactose intolerant,
whereas northern European and Scandinavian races are better
able to tolerate it.
Lactose intolerance is an 'intolerance' to lactose simply
because there are insufficient quantities of the enzyme
lactase to deal with it. Milk allergy is a different story. As
previously mentioned, it is the casein in milk that seems to
be the troublemaker. It appears that the immune system of
the sensitive individual will react when a fragment of casein
is absorbed. When the immune system gets involved it is
truly an allergy. T h e reactions to a milk allergy are not as
immediate as ,that of lactose intolerance. Symptoms fall into
three main groups: skin, mucus and emotional. Skin-related
symptoms are usually eczema or skin rashes. Mucus-related
symptoms can manifest as chronic sinusitis, post-nasal drip
(mucus dripping down the back of the throat) and a constant
stuffed-up nose. Milk allergy also contributes to ongoing
colds, asthma, tonsillitis and glue ear in children. Emotional
symptoms are a lot more difficult to detect.
Addictive allergies
About 10 years ago, a psychologist and nutritionist called
Alexander Schauss researched a group of troubled teenage
The Food We Eat 117
boys who were held in detention centres in the United States.

H e noticed that all the boys ate a diet very high in milk
products: milk, ice-cream, cheese and chocolate. Schauss took
a number of boys off milk products entirely and found that
within a few weeks their negative and violent behaviour had
changed significantly. On the whole, the boys were calmer
and less angry. This was confirmed by the carers and the boys
themselves. Interestingly, they still craved milk products.
Fascinated by the change, Schauss recorded these results and
developed a theory about addictive allergies.
There are receptor sites in the brain that act like tiny baseball
mitts, which grab a fragment of protein (called endorphins),
like grabbing a baseball. With an addiction, the mitts get des-
perate to hold the ball. If there is a shortage of balls - craving
will result. Craving is a sign of physical addiction. T h e milk
protein fragments, Schauss believes, act in a similar way to the
body's own endorphins, setting up a constant craving for milk
products and mood problems when milk is unavailable.
If milk protein is a problem, avoid yellow cheese, cottage
cheese, ice-cream, whole milk and skim milk (skim milk has
less fat, not less protein).
The olden days: what's changed

Old naturopathic texts recommend raw milk for all sorts of
diseases, including catarrhal or mucus related conditions. Most
modern naturopaths shudder at the thought of milk. Something
must have changed. Pasteurisation has been the law for several
decades (unpasteurised goat's milk is sometimes available).
Pasteurisation, named for Louis Pasteur who confirmed the
presence of disease-causing germs, involves heating milk at
62 degrees Celsius for 30 minutes. This will kill most bugs.
Formerly, milk was frequently infected with diseases including
tuberculosis, which could be transmitted throughout the com-
munity. Although there have been no modern studies to my
118 T4e Commonsense Guide to Eating Well
knowledge comparing the difference between pasteurised and

non-pasteurised milk on our health, the intense heating of milk
may change its protein structure, possibly increasing the like-
lihood of milk allergy in the sensitive individual.
Another, more recent process is homogenisation, the break-
ing up of fat so that fat droplets are evenly distributed
throughout the milk. Cream no longer floats to the surface of
the milk bottle to be a treat for your cat; even the bottle has
gone! Homogenisation increases the rate at which milk goes
off due to the increased surface area of the fat droplets. There
are raised levels of the enzyme xanthine oxidase, which has
been implicated in atherosclerosis.
Antibiotics, pesticides and hormones can all be detected in
milk, due to today's intensive farming techniques, adding to
our chemical burden.
What to d o
When it comes to food allergies there appears to be a thresh-
old. If you are travelling well health-wise, you might be able
to deal with one or more servings of milk products but when
the immune system is under challenge, whether it be from
stress or infection, you will not be able to tolerate the same
amount of milk products and they are best avoided at this
time. Get to know the signs from your body. Stay away from
known food allergens, including milk, when you know your
body is under extra stress (see tailor-made for food allergies,
page 205).
Yoghurt
Even if you are sensitive to milk, you may be able to tolerate
small amounts of yoghurt. T h e bacteria that make yoghurt
feed on the lactose, so already we have reduced one problem.
In addition, the bacteria excrete lactic acid, which changes
the protein structure slightly, so that it presents less of an
The Food We Eat 119
allergic challenge. T h e best yoghurt to choose is plain, not

flavoured, made with acidophilus, bifidus or bulgaricus
bacteria.
Sheep and goat's milk

Still the milk of choice in several European rural communi-
ties, sheep and goat's milk tend not to cause as many allergy
problems as cow's milk (although the lactose levels are the
same). Goat's milk is an acquired taste but the cheese is quite
delicious. Sheep's milk takes less getting used to but is
harder to come by in delis and healthfood shops. However,
the yoghurt is more readily available and is yummy.
Soy milk, dce milk, almond milk

Soy milk has many benefits, not least by providing the phyto-
oestrogens (see soy, page 124). However, soybeans d o not
have breasts. Soy milk, or any other 'milk' derived from a
seed, nut or grain, is not the same as milk from a mammal.
They do provide certain nutrients but should not be consid-
ered as a total food in the same way as animal or human milk.
This is particularly important for babies and young children.
In addition, many people are now becoming allergic to soy
milk if they drink lots of it.
Mtfk and osteoporos~s

Calcium is important for bones and in the prevention of
osteoporosis, a common problem among women and,
increasingly, men in Australia. Calcium is a mineral avail-
able from a variety of foods, not just milk products.
Interestingly, in countries like China, which traditionally
do not have d k in their diet, osteoporosis is not a sig-
nificant health problem. The Beijing Osteoporosis P r o w
1996 concluded that 'hip fracture rates (usually caused
120 The Commomense Guide to Eating Well
by osteoporosis) in Beijiig are among the lowest in the

world'.
Over- 60 per cent of Australian women consume
less thah the recommended daily amount of calcium.
Although milk is a reliable source there are many other
foods that provide calcium.
The following is a list of non-dairy, calcium-fich foods:
Nlflllgrams of calcfam per cup

Sesame seeds 2100
Sardines with bones 1000
Almonds 750
Chestnuts 600
Salmon with bones 490
Molasses 410
Tofu 400
Cooked spinach 250
Oysters (6) 240
Figs (5) 126
Beans
Legumes, also known as beans or pulses, have been around
gastronomically much longer than grains. Currently, however,
beans are not in favour, which is a great shame as they have
much to offer nutritionally, being low in fat and high in fibre,
protein and micronutrients. Beans have the same calories as
grains but four times the protein. Beans are high in soluble
fibre, which means they help lower cholesterol, reduce the
risk of heart dhease, prevent constipation and stabilise blood
sugar levels.
Quite possibly, the bean's relatively recent fall from grace
The Food We Eat 121
is due to a combination of factors. One is the reduction of

available time for pottering around the kitchen. Beans take
some time to cook. T h e second reason may be cultural; the
fading of traditional recipes over the generations. Many cui-
sines have great bean dishes such as the Greek dip sava, the
Italian lentil soup lenticce and, of course, the Mexican refried
beans.
Beans can be stored for a long time in your cupboard and
retain most of their nutrients during storage and cooking. In
fact, beans have to be cooked. Trypsin inhibitors are on the
outside of legumes. Thought to be the legume's protection
against digestion by birds and other animals, trypsin inhibitors
stop the action of trypsin, a protein-digesting enzyme.
Without trypsin, the bean cannot be properly digested.
Trypsin inhibitors can be broken down by soaking, then
cooking the legume.
Canned beans are a time-saving alternative to soaking and
cooking beans yourself. For example, adding a can of kidney
beans to a little bolognaise sauce increases the fibre, or adding
a can of beans to a vegetable soup lifts the protein content
considerably.
Beans means farts

Beans are accused of causing flatulence. Humans pass
wind 14 times daily, on average 600 milIiIitres of gas,
most of which is swallowed air. The rest comprises 40
per cent carbon dioxide produced by gut bacteria, 10
per cent hydrogen, methane, sulphur and by-products
of bacteria, including skatoles, ammonia and hydrogen
sulphide (rotten egg gas). So where do beans fit in?
Beans contain oligosaccharide - a type of starch that is
resistant to digestion. As the oligosaccharides pass
through the small intestine to the colon, resident bacteria
will break them down and cause gas. People who are
used to legumes in their diet will, over time, produce
microflora that are less likely to cause the problem of
excess flatulence. So the more beans you eat, the less
flatulence you will have.
ADZUKIBEANS
Also known as red beans, adzuki beans are a favourite in
Japan. This small, round, reddish-brown bean has a light,
nutty, sweet flavour. It is often made into candied bean cakes.
Although it tastes sweet, this bean helps regulate blood sugar
levels. Since the Han Dynasty in China (206 BC to AD 220),
the red bean has meant good luck and so is always included
in any festive meal. Dried beans are put out to ward off evil
spirits at Chinese New Year.
BLACK BEANS
Black beans are used in South American and Caribbean
cooking. They form the basis for the salty, fermented and
yummy Chinese black bean sauce.
BORLOTTI
BEANS
Borlotti beans are brown or speckled pink and also travel
under the name Romano. They are native to tropical America
and were introduced to Europe via the Spaniards. In 1528,
some of these beans were sent to Pope Clement VII in Italy,
possibly the first beans in Italy. Borlotti beans are popular in
Italian soups and stews to this day.
BROAD BEANS
Broad beans are also known as fava, and were first cultivated
during the Iron and Bronze ages. They were the staple food
The Food We Eat 123
for the poor in ancient Egypt. In ancient Rome, dry broad

beans were used as counters for voting in Roman elections.
Broad beans can be eaten green and uncooked, however, they
may cause a form of anaemia known as favism in some Med-
iterranean people with a special sensitivity to a toxin found
in the beans.
CHICKPEAS
Chickpeas or garbanzos are a round, light brown-coloured
bean with a chicken-beak point at one end. They are a
favourite throughout the Middle East, India, Spain, Italy and
Greece. Hommos, felafel and besan flour are all chickpea
products. Dry roasted chickpeas flavoured with salt, spices
and chilli are a popular snackfood in India.
HARICOT BEANS
These are the common garden variety baked bean or navy
bean. Canned baked beans are a staple food for many single
young men. Haricot beans make a quick, high protein, low
fat breakfast or snack.
KIDNEY BEANS
Kidney beans are best known for their leading role in chilli
con carne and as a support act in three-bean mix.
LENTILS
Lentils are called lentils because their shape resembles the
lens of the eye. Lentils, whether they are red, green or brown,
are big news in India where they form the basis of dhal.
Lentils need no soaking and cook in around 20 minutes.
PEAS
Peas are legumes. We normally eat them fresh or thawed,
reserving the split dried peas for pea and ham soup. T h e olde
English 'pease pudding' featured split peas.
SOYBEANS
T h e soybean is native to China, where it has been cultivated
for 13 000 years. It is the most widely grown and utilised
legume and is the biggest cash crop in United States, used
mostly as feed for livestock. Soybeans contain more oil than
most beans; around 17 per cent of the dried bean. But the
fat is good fat, high in the essential fatty acids.
One of the main reasons for soy's popularity (it can't be
the taste), is that soybeans have the highest protein content
of any plant food, exceeding many animal foods.
Soybeans have received a lot of attention because they
contain the isoflavone genistin, a plant substance that is struc-
turally similar to but much weaker than oestrogen, and is
actually able to bind onto oestrogen receptor sites in the
body. This is a boon for menopausal women who are running
low in their own oestrogen (see tailor-made menopause diet,
page 209). T h e beauty of phyto-oestrogens is that if you are
making sufficient oestrogen, they won't be adding any more.
Our own oestrogen is stronger by far. Phyto-oestrogens only
make up any shortfall.
Value-added soy
A 'second generation' soy product is tofu or beancurd.
This white, f m (or floppy), custard-like preparation is
as boring as batshit unless dolled up with spice or
hidden in a stew or stir-fn( but is very high in protein.
Tofu is made by soaking the soybeans, then draining
them. The beans are then pureed and strained to yield
The Food We Eat I25
a soybean milk. This is boiled, a coagulant added, then

strained. Tempeh is fermented tofu and is a reliable
source of protein and B12 (good for vegans whose main
source of protein is soy).
Those ghastly sausage-looking things called TVP (tex-
tured vegetable protein) that come in cans are made
from soybeans.
Miso is fermented soy paste made by inoculating
trays of rice with the mould Aspergillus oryzae. A ground
preparation of cooked soybeans and salt is then mixed
in and the mass is allowed to ferment for several days
before being ground into a paste that has the consis-
tency of peanut butter. The entire rniso process takes 10
to 40 days. Miso is used as a fIavouring for soups and
on vegetables. Miso is also nice spread thinly on
wholemeal bread with a layer of tahini and sprinkled
sunflower seeds on top. Miso is a source of B12 as well
as bowel-friendly bacteria.
Sprouts
Sprouts are excellent food. Germination of the seed into
a sprout increases the available nutrients and improves
digestibility. The sight of a few shrivelled alfalfa sprouts
on the side of the plate is enough to put anyone OR.But
eat them anyway. Sprouting deactivates any trypsin
inhibitors that may be present in the raw bean.
If you are clever you can sprout your own. Mime
invariably turn mouldy so I buy them from the super-
market or greengrocer. If you are game to sprout your
own buy only organic seeds; assume all others have
been sprayed.
126 T&eCommonsense Ggide to Eating Well
Types of sprouts include alfalfa, mung bean, fenu-

greek and red clover. Sprouts can be eaten raw or added
to soups and stews.
Meat
There is plenty of evidence humans were born to eat meat.
Look at our canines (teeth, not dogs), meat-stripping stomach
acid, guns and quite a mean streak. Yet we are omnivores, taking
a bet both ways, equipped to handle plant food as well as meat.
Vegetadans, B12, protein and Iron

By combining legumes and grains, vegetarians are less
likely to be protein deficient. The vegetarians most at risk
of deficiencies, especially of B12 and iron, are vegans.
Vegans, oAen inspired by ethical reasons, eat nothing
made from an animal, including miIk products and even
honey. As B12 is made by animals, it is relatively
common for vegans to be low in this vitamin. Eating
fermented foods such as miso and tempeh (fermented
tofu) is a way of obtaining B12.Taking some vitamin C,
or eating vitamin C-rich food will enhance absorption of
iron from the likes of spinach, parsley and kelp.
BEEF
7
In 1938, the first year of food-consumption statistics, Austra-

lians ate an average of 64 kilograms of beef (including veal)
each. By 1997, we were eating about 39 kilograms a piece -
still quite a lot of cow. T h e difference in consumption
between the prewar years and now is not that we have turned
into a country of vegetarians but consumption of other meat
has increased, especially chicken and pork.
Beef, like most animal products, is a reliable source of
protein, containing the full spectrum of essential amino acids.
Importantly, beef contains haem iron, the type of iron that is
well absorbed, as opposed to non-haem iron found in vege-
tables. Beef contains B vitamins and zinc, a mineral we need
and that is often in short supply. T h e nutritional down side
to beef is that it contains quite a lot of fat: older cattle more
than yearlings; grain-fed more than those that roam the range.
Beef feedlots are a growing trend in Australia, particularly in
export beef. This practice crowds the cows together in restric-
tive feedlots and has been deemed to be cruel by the RSPCA.
LANIB
Lamb contains more fat than beef but is still a terrific source
of protein and iron. Australians eat 11 kilograms of lamb each
per year (1997). Lambs are often born in the bush and for
most of their short lives (less than one year) receive little
intervention from man, until they are killed. Unlike chickens
and pigs, they are free to chew on bits of scrub and are not
routinely given antibiotics or hormones. Lamb is a reasonably
'clean' meat as far as chemicals go, the down side is that there
is more fat by weight than protein.
PORK
Porkers have a tough life, often being confined to small pens.
Pork used to have a bad name because it was likely to be
infected by the parasite trichinosis, but this is no longer a
problem. Pork has quite a following in Australia with average
consumption around 18 kilograms each per year. Pork has tra-
ditionally been a high-fat meat, until the use of hormones that
produce leaner pigs - 'low-fat porkers'. We are seeing a lot
more of these technologically enhanced foods. T h e pigs were
128 Tie Commonsense Gzlide to Eating Well
not given gym memberships to lose weight, they are given

hormones. Being a 'white' meat, pork does not contain as much
iron as beef or lamb, although it is a good source of protein.
DEU MEAT
Bacon, cabanossi, chorizo, frankfurts, kransky, pepperoni,
mortadella, pastrami, devon, salami and ham: all these
yummy deli meats (mostly pig products) are bad news. Sorry.
For starters they are high in fat, an excessive one-and-a-half
times more fat than protein. In addition to lots of salt, nitrites
are added to keep them a pink colour (after all, they are the
product of animals who have been dead for some time).
Nitrites are preservatives that are carcinogenic. Eat deli meats
infrequently. They are not part of a health fest.
GAME:EMU, KANGAROO. VENISON, BUFFALO

Meat from wild(ish) animals is highly nutritious - very low
in fat but a good source of the essential fatty acids, no chem-
icals and high in protein. A good choice.
FOWL
Chicken used to be rarer than hen's teeth on the dinner tables
of Australians in the 1950s and 1960s, reserved for festivities
like Christmas and birthdays. Nowadays, we eat an average of
28 kilograms each per year. Most of the fat in chickens is located
under their skin; once removed, chicken is a relatively low-fat
meat, high in protein but relatively low in iron. Unfortunately,
chickens have been taken under Big Brother's wing, so to
speak. They are housed in unspeakable conditions, often
de-clawed and de-beaked. They are routinely fed antibiotics
and hormones. Although more expensive, free-range birds are
available and have fewer chemicals.
Ducks, in comparison with chickens, lead charmed lives.
It could be that their nature is less submissive or demand for
The Food We Eat 129
duckmeat is not as high. Duck is slightly higher in fat, par-

ticularly the skin, and high in protein, with fewer chemicals.
Those ducks you see hanging upside down in Chinese res-
taurants are quite high in fat and are sweetened.
Eggs are a near-perfect food, containing all nutrients required

for the embryonic bird. Chicken eggs are the most commonly
consumed in Australia but duck and quail eggs are also avail-
able. Eggs, unlike meat, contain lots of vitamins and minerals
including zinc, sulphur, vitamin A, choline and so on, in fact,
nearly all of them except vitamin C. They are also relatively
low in fat. Now that the cholesterol issue has been debunked
(see page 56), and as long as your diet is not too high in fat,
you can eat your googie eggs and enjoy them anyway you
want, except fried.
Battery hens are possibly the most badly treated farm
animals. They are de-beaked, de-clawed, fed hormones and
antibiotics and even orange dye is put in their food to make
the yolks look yellower. Make sure you buy your eggs from
chickens that have been well treated. Alternatively, buy them
from shops that sell their eggs. T h e best are from organically
farmed birds, as 'free range' does not necessarily mean they
are free to range outside, just slightly freer than a tiny cage,
and may well be given the same chemical cocktail as their
penned-in cousins.
Call me old fashioned, but in my book (and by chance,

this is my book!) chickens don't normally eat fish. No
doubt the omega3 eggs are developed in the interest
of good health, but let's leave the omega-3s in fish
where they belong.
not given gym memberships to lose weight, they are given

hormones. Being a 'white' meat, pork does not contain as much
iron as beef or lamb, although it is a good source of protein.
DELI MEAT
Bacon, cabanossi, chorizo, frankfurts, kransky, pepperoni,
mortadella, pastrami, devon, salami and ham: all these
yummy deli meats (mostly pig products) are bad news. Sorry.
For starters they are high in fat, an excessive one-and-a-half
times more fat than protein. In addition to lots of salt, nitrites
are added to keep them a pink colour (after all, they are the
product of animals who have been dead for some time).
Nitrites are preservatives that are carcinogenic. Eat deli meats
infrequently. They are not part of a health fest.
GAME: EMU, KANGAROO, VENISON, BUFFALO

Meat from wild(ish) animals is highly nutritious - very low
in fat but a good source of the essential fatty acids, no chem-
icals and high in protein. A good choice.
FOWL
Chicken used to be rarer than hen's teeth on the dinner tables
of Australians in the 1950s and 1960s, reserved for festivities
like Christmas and birthdays. Nowadays, we eat an average of
28 kilograms each per year. Most of the fat in chickens is located
under their skin; once removed, chicken is a relatively low-fat
meat, high in protein but relatively low in iron. Unfortunately,
chickens have been taken under Big Brother's wing, so to
speak. They are housed in unspeakable conditions, often
de-clawed and de-beaked. They are routinely fed antibiotics
and hormones. Although more expensive, free-range birds are
available and have fewer chemicals.
Ducks, in comparison with chickens, lead charmed lives.
It could be that their nature is less submissive or demand for
The Food We Eat 129
duckmeat is not as high. Duck is slightly higher in fat, par-

ticularly the skin, and high in protein, with fewer chemicals.
Those ducks you see hanging upside down in Chinese res-
taurants are quite high in fat and are sweetened.
Eggs are a near-perfect food, containing all nutrients required

for the embryonic bird. Chicken eggs are the most commonly
consumed in Australia but duck and quail eggs are also avail-
able. Eggs, unlike meat, contain lots of vitamins and minerals
including zinc, sulphur, vitamin A, choline and so on, in fact,
nearly all of them except vitamin C. They are also relatively
low in fat. Now that the cholesterol issue has been debunked
(see page 56), and as long as your diet is not too high in fat,
you can eat your googie eggs and enjoy them anyway you
want, except fried.
Battery hens are possibly the most badly treated farm
animals. They are de-beaked, de-clawed, fed hormones and
antibiotics and even orange dye is put in their food to make
the yolks look yellower. Make sure you buy your eggs from
chickens that have been well treated. Alternatively, buy them
from shops that sell their eggs. T h e best are from organically
farmed birds, as 'free range' does not necessarily mean they
are free to range outside, just slightly freer than a tiny cage,
and may well be given the same chemical cocktail as their
penned-in cousins.
Call me old fashioned, but in my book (and by chance,

this is my book!) chickens don't normally eat fish. No
doubt the omega-3 eggs are developed in the interest
of good health, but let's leave the omega-3s in fish
where they belong.
130 The Conzmonsen~eGuide to Eating Well
Fish and shellfish

Fish are a good source of protein and generally low in fat.
What fat there is, is the highly prized omega3 variety (see
page 47). T h e amount of omega3 fatty acids in a few servings
of fish is enough to treat health problems like PMS and
eczema. T h e fish with the highest amount of omega3 fatty
acids include mullet, trout and salmon. Some fish, including
whitebait and sardines, have edible bones, which are an
excellent source of calcium. All in all, fish is a fantastic addi-
tion to the diet. Eat it three to four times a week. Three
servings of fish a week reduce by half the risk of sudden
death by heart attack in those with cardiovascular disease.
One problem is that heavy metals like mercury have been
found in the flesh of bigger fish, especially shark (flake).
CRAB,LOBSTER, OYSTERS, MUSSELS, PRAWNS, SCALLOPS

People go bananas over the exotic, subtle flavours of shellfish.
Unfortunately, they are a common allergy food.
We now know that the cholesterol in shellfish is the 'good'
type, meaning that you can eat them with abandon, if you
can afford to do so. T h e only problem with shellfish is where
they come from. As they naturally live and feed around estu-
aries, they are more likely to be contaminated with pollutants
being washed offshore and heavy metals, including alumin-
ium and mercury.
The Food We Eat:
But Should We?
Coffee
Directly below my clinic is an Italian coffee shop. I often see
patients furtively gulping a cappuccino minutes before their
appointment time with me, thinking that coffee and naturo-
paths don't mix.
Coffee can be compatible with good health. However,
some people are definitely better off without it. Coffee is a
frequently used negotiating tool by me when designing diets.
I'll let you have one cup of coffee a day if you sacrifice the
camembert and chocolate. Mostly, it's a win-win situation.
Coffee is the world's favourite drug and the second most
important export after oil. It has a long history of use in Arabia
and Ethiopia and was sipped in China back in 2000 BC.
Coffee spread to Europe in the fifteenth century and was
used as a medicine and to help keep monks awake during
hours of meditation. Voltaire, the French poet and revolu-
tionary, was said to drink 50 cups of coffee a day. T h e highest
consumption I have come across was a merchant banker who
drank 25 cups a day.
132 The Commonsense Guide to Eating We!/
Caffeine
There are over 200 chemical constituents in the roasted
coffee bean. Some responsible for its heavenly aroma, others
for flavour. Caffeine (a plant alkaloid known as methyl xan-
thine) is probably the most widely studied constituent of
coffee, although there is evidence that many of the actions
of coffee on the body come from chemicals other than caf-
feine. Caffeine is present in several other plants, including
tea, mate, kola nut and guarana.
One gram (1000 milligrams) of caffeine can have toxic
effects; 10 grams of pure caffeine is lethal. T h e average cup
of coffee delivers around 100 milligrams of caffeine and most
people stay within safe limits. However, I have seen sensitive
people have side effects such as insomnia and high blood
pressure from as little as one cup of coffee a day.
Bodily effects
Caffeine is a nervous system stimulant. A couple of
cups can improve attention, concentration and co-
ordination. More than this can lead to, or exacerbate,
all sorts of problems ranging from insomnia, panic
attacks, headaches, irritability and depression. Watch
for caffeine in cola and other soA drinks. Children
especially, can get hyped up with caffeine in their
systems.
Caffeine can increase your heart rate and blood pres-
sure, although this doesn't appear to be a problem for
long-term coffee drinkers. Some people experience
erratic heartbeat or arrythmia. For people with heart
disease, more than a couple of cups a day is not rec-
ommended as caffeine has proven to increase blood
fats - a risk factor in heart disease.
Coffee tastes bitter and like all true herbal bitters,
T&eFood We Eat: But SAozsB We? 133
coffee increases production of gastric and other diges-

tive juices. This is probably why a cup of coffee is
commonly had after dinner, to aid digestion. As it
powerfully stirs up gastric juices, coffee is to be
avoided by anyone with a stomach ulcer, gastritis,
reflux, or tender tummy. For these people particularly
avoid drinking coffee on an empty stomach. Caffeine
relaxes the oesophageal sphincter, increasing the like-
lihood of reflux.
Caffeine is a smooth muscle relaxant. Smooth muscle
lines the bowel and blood vessels. For this reason, a
strong cup of coffee may help some headaches or
migraines that are caused by constricted blood
vessels (take care that the headache is not merely a
symptom of caffeine withdrawal). The other effect is
to relax the bowel. For some people this means a
strong coffee will cause diarrhoea, for others a cup of
coffee is necessary for regular bowel movements. If
coffee helps you to move your bowels, the cause of
your constipation is most likely stress, as you hold
tension in your bowel.
You don't have to have sugar in your coffee to
increase your blood sugar levels. Caffeine stimulates
the release of adrenalin, the buzzy stress hormone.
Adrenalin causes a sudden rush in blood sugar.
Unfortunately, this increase in blood sugar levels
quickly slides into a fall. Those with a tendency
towards hypoglycaemia (see page 25) will do best by
avoiding caffeine altogether.
Caffeine is a diuretic, increasing the flow of urine. As
a result, minerals including iron and calcium are
passed out in the urine. Clients often look crestfallen
when I counter their proud claim of fwe cups of water
(in coffee) with the fact that they are excreting more
134 The Commonsense Guide to Eating Well'
water than they are drinking. Cruel but fair. Drink a

glass of water to every one cup of coffee.
Pregnant women oAen tend to turn off coffee. Which
is well and good as the unborn baby has a terrible
time of metabolising caffeine. It takes the foetus up
to 140 hours to process what it takes the adult one
hour to do. It is wise to omit coffee when you are
trying to fall pregnant as some studies show that caf-
feine reduces fertility (in women) by half. Caffeine is
not only able to cross the placenta but also passes
into breast milk. Cut down the coffee if you have a
fractious breast-fed bubby.
There is a proven link between caffeine and breast
lumps (non-cancerous) and frbroids. It also adds to
premenstrual breast tenderness.
Athletes have been using caffeine to enhance per-
formance for many years. Robert de Castella used to
drink a cup of coffee before every marathon. Caffeine
has been found to increase (for a short time) muscle
stamina and strength. Due to its effect of increasing
blood fats it makes available a source of fuel for
muscles and saves precious stored glycogen in endur-
ance events such as a marathon.
T h e following are some conditions that may well respond

positively to a caffeine-free lifestyle: panic attacks, high blood
pressure, painful periods, fibrocystic breast and uterine
disease, PMS, restless leg syndrome, heart disease, high
cholesterol, diarrhoea, depression, insomnia, hyperactivity,
stomach ulcers, gastritis and gastro-oesophageal reflux.
Most people are able to handle one or two cups of coffee
a day. However, if you have one of the conditions above or
The Food We Eat: Bllt S&ouldWe2 135
are particularly sensitive to caffeine, then even this small

amount will have negative results.
Caffefne withdrawal - cold turkey

If you think caffeine may have a negative effect on your
health, the best way to test your theory is to eliminate
caffeine (including tea, cola and chocolate) for one week.
The chemical caffeine does not accumulate in the body
and has a half life (the time taken to reduce the level in
the body to half its initial value) of around four hours.
Peak concentration of caffeine occurs within one hour of
consumption. At around 18 hours aAer your last cup of
coffee, the levels of caffeine are very low and this is the
time to be wary of caffeine withdrawal. Lock yourself
away for the next 24 to 48 hours. You will probably
experience throbbing headaches, irritab'iltty and extreme
fatigue, which wiIl help you develop the convincing argu-
ment that in order to feel better, all you need Is a cup
of coffee. Don't do it.
Tea
From the tea ceremony in Japan to the Australian tradition
of a cup of tea with a lamington, tea has had symbolic and
cultural significance for over 2000 years.
Green tea has risen in popularity since the discovery of its
cancer-protective qualities, mainly due to a tannin called E$i-
gallocatechin gallate, which helps in liver detoxification and
strengthening the immune system. Black tea also contains
some of these antioxidants, although the fermenting process
which turns green tea into black diminishes the quantity a
little.
Tea contains a certain amount of caffeine but because of

the tannins less caffeine is absorbed into the body. Some
sensitive individuals will notice a caffeine effect but generally
tea gives you a gentle lift rather than a caffeine kick.
Puffy eyes from a late night respond to a 10 minute,

cool teabag compress. A solution made from weak
black tea sprayed finely over mattresses and pillows
deactivates omnipresent dust mites.
T e a seems to slow down peristalsis, the snaky muscular

movement of the bowel, increasing a tendency towards con-
stipation. There is some evidence that tea may decrease bile
secretion, thereby hindering fat digestion.
Both tea and coffee reduce our absorption of iron and
calcium from food. Theophylline, the alkaloid in tea, is a
stronger diuretic than coffee, so make sure you drink a glass
of water for every cup of tea.
Alcohol
One for the road
Most of us like a drink or two. A glass of wine or beer marks
the end of a busy day, the celebration of a happy event, part
of a romantic dinner, or a fun night out with friends.
Ages ago humans cottoned on to the fact that any fer-
menting vegetable or fruit will give us a fine old time. Fer-
mented grapes turn into wine and brandy; potatoes and grains
into vodka; and rye into rye whisky. Not surprisingly, the
human animal has evolved mechanisms to cope with alcohol.
Alcohol is the scientific name of a group of substances that
The Food We Eat: But Shozcrld' We? 237
includes ethanol. Ethanol is the alcohol in alcoholic bever-

ages. Ethanol is toxic in the smallest amount. Methanol, even
more deadly, is the alcohol in methylated spirits.
Alcohol is soluble in fat and water. This may not sound
like something to write home about, but it is the key to why
alcohol is so deadly. T h e membranes that line our cells are
made up of a combination of fat (phospholipid) and protein.
Alcohol, because of its fat solubility, is able to enter cells
uninvited causing immediate damage.
While most nutrients wait until they reach the small intes-
tine before being absorbed, alcohol is impatient, 20 per cent
being absorbed straight from the stomach. This is why we
can feel the effect seconds after the first sip and the reason
why we get drunk faster on an empty stomach. When alcohol
crosses the stomach wall, some hydrochloric acid will seep
across, disturbing the thick mucus lining that normally pro-
tects the stomach wall from damage. Over time, stomach
inflammation (gastritis) and stomach ulcers may occur. These
effects are made worse by drinking alcohol on an empty
stomach - food acts as a buffer.
VIP needs to be shown the door ASAP

After absorption, alcohol is treated as a VIP not because it is
worthy of respect but because it is one toxic individual and
needs to be dealt with ASAP. Alcohol increases the risk of
cancer of the oesophagus, stomach, bowel and pancreas. As
well as increasing blood fats and cholesterol levels, it is also
a risk factor in diabetes, impotence and heart disease.
T h e first by-product of alcohol is acetaldehyde and it is
this creature that is responsible for many of the more unpleas-
ant sensations of alcohol: facial flushing, headache and
nausea. Behind the scenes, acetaldehyde causes nerve and
brain damage, as well as slowing down liver function. Acet-
aldehyde is also the chemical of addiction. We have certain
138 The Commonsense Guide to Eating We!'/
receptor sites in the brain, willing and able to receive mole-

cules of acetaldehyde. T h e more of these receptor sites, the
more alcohol we desire. There have been some controversial
studies that suggest that alcoholics are born with more recep-
tor sites than non-alcoholics.
Acetaldehyde is the chemical of addiction. Some people
crave the feeling of euphoria it brings. Alcohol is a nervous
system depressant. A few drinks will depress normal inhibi-
tions and is the reason behind many embarrassing office party
incidents. It also compounds many cases of domestic vio-
lence, child ause and road accident deaths.
Various enzymes are responsible for the conversion of
alcohol into acetaldehyde and indeed, the remaining meta-
bolic conversions. These enzymes require the assistance of
certain micronutrients including zinc, B1 and B3 in order to
do their duty. If the body is low in any of these nutrients,
alcohol will take longer to be broken down, allowing a longer
time to wreak its damage.
Acetaldehyde is finally broken down into acetyl groups
that can be used for energy but is more often converted into
fat. A gram of alcohol yields seven calories a gram, which is
more than carbohydrate and protein and less than fat. Even
at seven calories a gram, alcohol is not a preferred source of
energy as it causes so much damage and uses up lots of micro-
nutrients in the bargain.
Cheers: the case for the defence

In defence of the odd grog, there are plenty of healthy octo-
genarians who swear by a daily tipple. A glass of wine with
dinner helps us to unwind. A relaxed digestive system is more
likely to do a good job of digesting dinner. If we are well
nourished, particularly in the micronutrient department, our
body can deal with alcohol - just not to excess. T h e liver
TAe Food We Eat: But Should We.p 139
takes one hour to metabolise 10 grams of alcohol, the equiv-

alent of a standard drink.
Information arising from the 'French Paradox' research
gives cause for celebration for red wine aficionados. Several
years ago, scrawny, fat-deprived nutritionists became
inflamed with indignation when they realised their French
cousins were enjoying escargots literally swimming (do snails
swim?) in olive oil, salads dripping in fragrant dressing and to
top it all off were seen to guzzle litres of Beaujoulais - and
that was just for lunch. After much intensive research into
the wee small hours in quaint Parisian cafes, it was deter-
mined that the bioflavonoids, proanthocyanidins, found in red
grapes are a powerful antioxidant. These bioflavonoids pos-
sibly prevent the onset of heart disease (see bioflavonoids,
page 172).
Chocolate
T h e Aztecs prized their beloved but unpronounceable caca-
huaquchtl tree, even calling it 'food of the gods'. T h e invad-
ing Spaniards sent some of the dried cocoa berries home. T h e
original 'hot chocolate' was born, by brewing up a few beans
together with vanilla and a dash of chilli.
Throughout the 1700s chocolate was used medicinally as
a heart tonic, probably due to cocoa's diuretic properties.
(Diuretics are often prescribed for people with high blood
pressure to reduce blood volume therefore reducing overall
pressure in the blood vessels.) In addition, chocolate is a
warming food. For people with poor circulation who hate
wintertime, hot chocolate made with good quality cocoa, hot
water and honey can be quite therapeutic.
Chocolate holds a special place in the hearts, minds
and stomachs of many of us. There is some evidence that
phenylethylamine (PEA), a chemical found naturally in cocoa

beans, is the reason for chocolate's allure. PEA is an neuro-
transmitter that appears to act as an antidepressant and has
been dubbed 'the chemical of love' - which explains the
contradictory behaviour of eating chocolate bars when we feel
fat and unhappy.
Chocolate contains goodish amounts of magnesium, iron,
copper and some B vitamins but don't think of it as a multi-
vitamin substitute. T h e down side of chocolate is that it
contains oxalic acid which can be a problem for people with
a tendency to kidney stones, as oxalic acid readily combines
with calcium and most kidney stones are calcium oxalate.
There is a small amount of caffeine in chocolate, and this
should be taken into account if you have any problems with
caffeine (see page 131). Chocolate can also be an allergy food
for some unfortunate people, particularly those who are
plagued by migraines but also mouth ulcers, heartburn, con-
stipation and facial swelling. Chocolates are made with added
fat, milk and sugar, which makes it a high calorie food.
VITAMINS AND
MINERALS
The basics of
micronutrients
Nowadays, it seems you can't walk past a supermarket or

newsagent without being bombarded with information about
vitamins and minerals. Although most of us know that vita-
mins and minerals are important, exactly what they do in the
body and why we may need extra is rarely explained.
There are six types of nutrients necessary for good nutrition:
carbohydrates, fat, protein, water and last but not least, vitamins
and minerals. Vitamins and minerals, also known as micro
(small) nutrients, occupy a tiny 5 per cent of our diet, yet they
play a key role in maintaining health. If we are deficient in any
of these micronutrients our well-being will surely suffer.
Vitamins: water soluble and fat soluble

Vitamins are found in plants and animals; they are necessary
for growth and maintenance of health. With few exceptions,
the body must obtain micronutrients from food or dietary

supplements. Vitamins B2, B9, B12 and K are capable of
being made in the body by our own bowel bacteria, although
often not in sufficient quantities for the body's needs.
There are two categories of vitamins: (1) water soluble,
including vitamin C, B-complex vitamins and the bioflavo-
noids; and (2) fat soluble, including vitamins A, D, E and K.
T h e solubility of a vitamin relates to the way it is absorbed
and transported throughout the body. Water-soluble vitamins
must be consumed daily as they cannot be stored for long
before they are excreted from the body. Fat-soluble vitamins
are absorbed from the small intestine in the same way as fat
in food, with the help of bile and fat-metabolising enzymes.
Fat-soluble vitamins may be stored for some time in fat and
liver cells. People who have problems digesting fat or are on
extremely low-fat diets may be at risk of becoming deficient
in these fat-soluble vitamins.
About minerals
Minerals are naturally occurring elements found in the earth's
surface. Minerals coexist with vitamins in the body and their
work is interrelated. There are two main groups of minerals:
(1) those we require in larger amounts, including calcium,
magnesium, sodium, potassium and phosphorus; and (2) those
we require in smaller amounts, and these are called the 'trace' '
minerals, including zinc, iron, copper, manganese, chromium,

selenium and iodine.
The basics of micronutrients 145
Are vitamins and minerals a waste of money?

One common misconception is that if vitamins and minerals
are excreted in the urine, this must mean they have not been
used by the body at all and are, in effect, a waste of money.
Vitamin BZ - riboflavin - is a prime offender here, causing
the urine to glow fluorescent yellow. Micronutrients are not
used up, in fact they are recycled, making them very good
value for money. A vitamin or mineral can be used many,
many times as a 'coenzyme', partnering with various enzymes
within the body. Without its micronutrient 'partner' the
enzyme is rendered useless. A micronutrient can partner
several enzymes, before being filtered by the kidneys and
excreted into urine.
To supplement o r not to supplement?

If I eat reasonably well, do I need to take a supplement? In
an ideal world, where there is no illness, stress, pollution or
processed foods, then the answer to this question would be
'no'. However, for most of us a daily supplement is necessary
to replace nutrients lost in cooking and processing, as well as
those nutrients used up in our battle against stress, cigarettes,
alcohol, pollution and other elements common to modern-day
life. Nutritional supplements are one way to redress this
imbalance.
Where have all our minerals gone?

The soil in which our food is grown is either deficient or
has become deficient in minerals over the years, partic-
ularly potassium, calcium, sulphur, selenium, manga-
nese, copper, zinc, boron, molybdenum and cobalt.
Some medications deplete or interact with vitamins in

the body; for example, antibiotics deplete vitamins B1,
B2, B6, B12, C, A, D, K, folic acid, calcium, iron, potas-
sium, magnesium and zinc. Similarly, the oral contra-
ceptive pill, cholesterol-lowering drugs and laxatives all
contribute to a depletion of vitamins.
Each cigarette uses up 50 milligrams of vitamin C.
Twenty cigarettes a day uses up 1000 milligrams of
vitamin C, an amount you are unlikely to obtain from
your diet. Cigarettes contain hundreds of different chem-
icals, many toxic. The body deals with these chemicals
in various ways with detoxifl'mg enzymes in the liver
and antioxidants. Both need the help of vitamins and
minerals in their detoxiwng roles.
Heat destroys many vitamins, particularly the B group
and C. Any cooking, particularly overcooked or reheated
foods will have fewer vitamins.
Who will benefit from nutritional

supplementation?
Two groups of people benefit from nutritional supplemen-
tation. T h e first group use a dietary supplement as 'nutri-
tional insurance' to prevent illness. These folk are usually
healthy but hectic. They need to ensure 100 per cent effi-
ciency in their busy lifestyle. A multivitamin with an empha-
sis on the B group would be perfect for these people. Perhaps
with extra garlic and vitamin C to help the immune system
ward off colds and flus.
T h e second group of people are those with a particular
condition that will respond favourably to nutritional therapy.
At these times it is best to consult your practitioner.
The basics of micronutlr'ents 147
How long should you take a supplement?

Like most things worthwhile, natural medicine takes its own
good time. Vitamins, minerals and herbs are not 'quick fixes'.
It takes time, commitment and patience to appreciate the
health benefits natural supplements have to offer. One rule
of thumb is to expect one month of treatment for every year
of an ailment. For instance, if you have had eczema for 15
years then expect the treatment to take as long as 15 months,
although you will probably see results well before then. As
far as 'nutritional insurance' goes, good news is no news!
Nutritional supplementation can help all sorts of condi-
tions. However, it is most unwise to withdraw or reduce any
medication for an illness without first seeking advice from a
competent practitioner. Another word of caution: it is easy to
confuse signs and symptoms of one illness with another, so
it is advisable to seek an informed diagnosis before com-
mencing any treatment.
What is the RDI and what does it mean for

you?
T h e initials RDI stand for the Recommended Dietary Intake,
which is based on the American equivalent RDA (Recom-
mended Daily Allowance) adapted by the Food and Drug
Administration Board, judged to be sufficient to maintain
health in the average person.
As anyone who has studied statistics (bless them) knows,
population curves peak at the 'average' or 'mean' point and
then taper down either side, from very very below average,
to very very above average. Each one of us is unique. Just as
our nose, eyes and hair colour differ, so too does our internal
biochemistry. Any one of us may have exceedingly high
biochemical demands for a particular nutrient, say zinc, while

having normal needs for others. In this case, if your diet con-
tained 'normal' RDI quantities of zinc, your body wouldn't
think it sufficient and you may show zinc deficiency signs -
such as poor immune function, delayed skin healing and
menstrual problems or cystic acne - even though your zinc
intake is 'normal'. In addition, certain illnesses or habits like
alcohol or cigarettes may cause a deficiency or a need for
more than 'average' amount of micronutrients.
M r Average and Mrs Typical

T h e RDI may be appropriate for Mr and Mrs Average, but
supplements are more appropriate for Mr and Mrs Typical.
A typical person who may benefit from nutritional supple-
mentation includes anyone who suffers stress, encounters pol-
lution, is elderly, pregnant or breastfeeding, is an athlete, has
a less than perfect digestive tract, misses meals, eats fast food;
all of which are indications that there is a higher than
'average' need for micronutrients.
When is the best time to take a supplement?

T h e best time to take supplements is generally with a meal
or at the end of a meal. When we eat, all our digestive organs
are revved up, giving the best chance for all nutrients to be
absorbed. T h e exception to this rule is vitamin C, which can
be taken between meals as well.
If possible, it is preferable to take your vitamins in divided
doses; that is, little and often. This will assist in better absorp-
tion. In reality, many people find this inconvenient and will
forget to take the lunchtime supplement. If this sounds like
The basics of micronzctl$ents 149
you, then it is usually better to take the supplement at one

regular time, say after breakfast. If you are under the care of
a naturopath, he or she may have good reason why you need
to take your herbs or supplements more frequently.
Synergists and antagonists

Most nutrients work best in combination with others. This is
the way they are found in nature. For instance, the bio-
flavonoids enhance the action of vitamin C and by no coin-
cidence, bioflavonoids exist together with vitamin C in fruit
and vegetables.
Vitamins and minerals are just like people, they have
friends and foes. Micronutrients that assist with the absorp-
tion and utilisation of others are called 'synergists'. In the
example above, Vitamin C and the bioflavonoids are syner-
gists. Micronutrients or other substances that prevent or
hinder absorption and utilisation are called 'antagonists', or
nutrient thieves. Vitamin E and iron are antagonists and if
possible should be taken at either end of the day. Don't worry
if your multivitamin contains both nutrients, you will find it
difficult to remove the E from the tablet! This rule only
applies if you are taking separate tablets of iron and E.
Another rule is when taking a single B vitamin, say B12,
is that you take a B complex as well, as they tend to work as
a team. B12 needs B1, B5, B6, B9 and biotin to be utilised.
Which vitamins should I take?

T h e Therapeutic Goods Act (TGA) is a mixed blessing for
the health food industry. On the one hand, companies have
had to clean up their act or be tapped on the shoulder by the
long finger of the law, There were instances when what was
claimed on the label bore no resemblance to what was in the
bottle. In addition, anyone was allowed to claim that their
product cured anything, from cancer to ingrown toenails. T h e
guidelines in the TGA make it very difficult to make any
claims. T h e most a manufacturer can do is to claim temporary
relief of minor symptoms. This causes a great deal of uncer-
tainty as people mill around the vitamin shelves unsure about
what to take. There is little reliable information around. I
may be accused of beating my own drum but it will be cost
effective and more useful to seek the advice of a good natur-
opath who specialises in supplements, to recommend which
supplements you should take and in what quantities.
As far as quality goes, it is best to stick to medium- to
top-of-the-range products. Usually, if manufacturers are
concerned with their reputation, they will include quality
ingredients and good formulations. Rather than buying five
or six different vitamins, often there is a formulation which
will suit your needs. For example, women's multivitamins
help with menstrual problems, in addition to being a good
all-round multi.
Be nutritionally responsible
Many people find that supplements fill a nutrient gap and
they start to feel a whole lot better. Unfortunately, some
people abuse vitamins and minerals, substituting a pill for a
good diet and lifestyle.
Even when we take a nutritional supplement, we still need
to take responsibility for our health. Good food, rest and
regular hours cannot be provided in a capsule. Supplements
are not a bandaid solution; vitamins and minerals work for us
when we use them wisely.
The basis of micronutrients 151
Here are a few commonsense rules to follow to help

ensure a diet rich in nutrients:
Reduce coffee, tea, cigarettes and alcohol
Eat fresh food instead of canned, frozen or presewed
where possible
Choose wholemeal over refined (white) flour and rice
products
Eat plenty of aII vegetables and fruit
Avoid food and drinks with chemicals, preservatives,
artificial sweeteners and colourings
Exercise regularly
Manage your stress
Drink plenty of water
Getting to Know You:
Vitamins and Minerals
Antioxidants
Just what are antioxidants? And how can they improve your
health now and into the future?
Increased interest in the field of antioxidants has resulted
in fascinating new information. In fact, a revolution has
occurred in the way we view the onset of certain diseases and
even ageing has come under scrutiny. Antioxidants appear to
help prevent or delay these processes.
Free radicals: a necessary evil

T o understand why antioxidants are so good, we must first
become acquainted with their nemesis - free radicals. A free
radical is defined as any molecule that has an unpaired elec-
tron in its outer orbit. Molecules prefer their electrons paired,
so this situation is disturbing. T h e free radical molecule with
the unpaired electron is unbalanced and therefore highly
reactive. In non-technical language, a troublemaker!
Free radicals are formed in the body and have an important
Getting to Know You 153
role to play in energy production, the immune system and

detoxification. We have internal safety mechanisms to deal
with them. An excess of free radicals in the system is a
problem, as they tend to form a destructive chain reaction.
T h e number of free radicals grows as we age. Pollution, pes-
ticides, radiation, excessive exercise, joint and tissue injuries,
surgery and emotional stress are all capable of increasing free
radicals in the body.
Although they are tiny, free radicals can wreak havoc to
our cells. Free radicals cause harm in two distinct ways. First,
they cause damage to the cell membrane. This means that
nutrients and oxygen cannot enter the cell from the blood-
stream and, conversely, waste products are unable to leave
the cell. This effectively means cell death. Second, free rad-
icals may also enter the cell and disturb the RNA and DNA,
our cell's genetic material. Mutations will occur when the cell
next divides if free radicals have changed the genetic code.
Free radical damage has been found to be the cause, or pro-
moter of, diseases such as cancer; heart disease; asthma; auto-
immune conditions like multiple sclerosis and rheumatoid
arthritis; the effects of ageing such as memory loss and
wrinkles; diabetes; and heart disease.
Antioxidants: fighting the good fight

T h e connection between free radicals and antioxidants is that
antioxidants have the ability to stop free radicals in their tracks.
In fact, antioxidants are often termed 'free radical scavengers'
or 'free radical sinks'. No wonder antioxidants are popular.
They reportedly help delay the rate of ageing and form protec-
tion against various chronic illnesses, as well as ward off the
harmful effects of stress. T h e antioxidants are either nutrients
or enzymes that require nutrients. Many of these nutrients are
vitamins and minerals we are already familiar with, including
vitamins C, E, beta-carotene and selenium.
Just as the body is capable of making free radicals, so is it

capable of creating antioxidants. ,There are several enzymes,
including catalase and superoxide dismutase, which are anti-
oxidant. These enzymes require nutrients like copper, sele-
nium, manganese and zinc in order to function. In addition
to the homemade arsenal, the body imports antioxidants from
food (and supplements) that may be positioned into cell
walls, such as vitamin E, or wander through the body doing
good antioxidant deeds along the way, such as vitamin C and
the bioflavonoids. As research continues into antioxidants
more nutrients are showing their colours, including the cat-
echins from green tea, anthocyanidins from red wine, lyco-
pene from tomatoes and substances from bilberry, ginkgo
biloba, St Mary's thistle and rosemary.
Conditions that might benefit from extra antioxidants

Everyone is at risk of free radical damage. A daily vitamin
tablet that focuses on the antioxidant nutrients is highly
recommended. If you have a family history of heart disease
or cancer, take a precautionary antioxidant supplement
regularly.
Food sources of antioxidants

Green, red and orange fruits and vegetables; green tea; red
wine; garlic; and various herbs such as ginko, St Mary's thistle
and bilberry.
The vitamins
Vitamin A
Vitamin A is very important for the eyes. T h e specialised eye
cells of the retina, rods and cones need vitamin A to function.
Without sufficient vitamin A, the condition known as night
blindness is likely to occur. T h e scientific name for vitamin

A is retinol, and our body can store quite a lot of the stuff,
particularly in the liver.
Vitamin A is available only from animal foods, especially
cheese, liver and eggs. This is because animals, including the
human variety, are able to convert beta-carotene, a plant
pigment, into vitamin A. In fact, it is possible to obtain all our
vitamin A requirements from beta-carotene. That is assuming
your digestive system is in spiffing order, as well as having suf-
ficient quantities of iron and thyroid hormone, which are both
necessary for the conversion of beta-carotene to vitamin A.
In addition to its role in eye health, vitamin A is essential
for the maintenance of epithelia1 cells. Epithelial cells line
the outside and the inside of the body. T h e skin is a type of
epithelial cell, i s too is the lining of the nose, sinuses, throat,
bowel, lungs and vagina. When there is anything that affects
the epithelial cells like an ulcer, irritation from an infection,
or a nasty cough, vitamin A is needed to soothe and heal.
Insufficient vitamin A leads to hardening of the skin, known
as keratinisation, as well as unsightly small bumps (fondly
known as toad skin), especially on the backs of the arms.
Conditions that might benefit fmextra vitamin A

Night blindness, conjunctivitis, sinus, dry skin, dandruff,
asthma, colds, coughs, acne, wrinkles and psoriasis.
Food sources of vitamin A

Cod liver oil, liver (lamb, calf, chicken), butter, fish, cream,
cheese, eggs and chicken.
B-complex vitamins
A family that plays together stays together
There are eight vitamins that are collectively known as the
B complex. T h e name is not a reference to their personalities,
but refers to the fact that they work harmoniously together,

as well as being found in similar foods, particularly whole
grains (with the exception of B12). T h e other thing in
common is that they are vital for the release of energy from
the food we eat, and necessary for nerve and muscle function.
T h e water-soluble nature of the B complex means that
they are excreted, not stored. In essence this means a daily
requirement of all of these vitamins. There is an intricate
balance to the Bs. If you take one to excess, this will lead to
relative deficiencies of the others. Generally, if you need to
take a single B, take a B complex along with it. T h e members
of this happy family are:
B1 Thiamin
B2 Riboflavin
B3 Niacin
B5 Pantothenic acid
B6 Pyridoxine
B9 Folic acid
B12 Cobdarnin
Biotin
Note: There is no B4, 7, 8, 10 or 11. Substances sometimes
referred to as B vitamins but are not include PABA, B15,
B17 (laetrile), inositol and choline.
Vltamln B1 - thtamln
Vitamin B1, was scientifically recognised in 1926, nearly half
a century before a serious disease called beri-beri was affect-
ing 60 per cent of the Japanese navy. Something lacking in
the Japanese sailors' diet, which consisted almost entirely of
white rice, seemed to be the key. That something turned out
to be thiamin. Thiamin, as many other vitamins, is found in
the husks of grain, which are disposed of in the processing
of white rice and flour. As soon as some ricebran was added
to their diet, the symptoms of beri-beri, which include paral-

ysis and nerve dysfunction, disappeared.
B1 is an integral part of the B team, whose job it is to
release energy from the food we eat, including the all-impor-
tant glucose, as well as fat and protein. Apart from its team-
work, B1 is very good for nervy problems. It helps to relieve
anxiety, depression and trembling, particularly the feeling of
'shaking inside'. A rather unusual sign that one might need
extra B1 is a tenderness in the calf muscle, particularly when
pressed.
Alcohol tends to deplete our B1 stores and it is very
common for heavy alcohol drinkers to suffer B1 deficiency,
in extreme cases causing Wernicke Korsakoff syndrome,
which sounds rather more romantic than it is. Symptoms
include mental confusion, paralysis of the eye muscles and
unsteady gait. Tea and coffee are also offenders by reducing
thiamin activity.
Conditions that might benefit from extra B1

Heavy drinking; anxiety attacks; sore calves (particularly
when prodded); tingling or shaking sensations.
Food sources of BI
Brewer's and torula yeast, wheatgerm, sunflower seeds, rice-
bran, pinenuts, legumes, whole grains.
Vitamin B2 - riboflavin
Vitamin B2 is the reason why your wee turns bright yellow
seemingly minutes after you take a vitamin pill. T h e flavin
in riboflavin comes from the Latin word for yellow - flavus.
B2 is another important vitamin in the creation of energy
from the major nutrients glucose, fat and protein. It is also
essential in the maintenance and growth of the epithelial
158 The Commonsense Gtlide to Eating Well
cells, those that cover the body (skin) and line the hollow
structures of the body like the bowel and lungs.
Some of the signs that B2 is low include redness and sore-
ness at the corner of the mouth, or a red and swollen tongue.
Other signs affecting the skin include eczema, particularly of
the eyelids and along the line from the edges of the nose to
the mouth. An itchiness of the conjunctiva of the eyes may
also be telling.
Conditions that might benefit from extra BZ

Eye irritations, dermatitis, ulcers of the digestive tract, includ-
ing mouth ulcers and stomach ulcers. As the oral contra-
ceptive pill interferes with B2 absorption, it would be a good
policy to take a B complex if you are on the pill.
Food sources of BZ
Milk, yoghurt, ricotta, brewer's and torula yeast, chicken,
almonds, wheatgerm, mushrooms and millet.
Vitamin B3 - niacin
Pellagra is the disease indicating the diet is severely lacking
B3. Symptoms of pellagra are well known by medical stu-
dents as there is a cute way of remembering them called the
four Ds; that is, dermatitis, diarrhoea, dementia and death.
While most people do not progress to the extremes of the
latter two Ds, B3 can be of benefit to several health problems.
Another piece of evidence that our body's biochemistry is
remarkable is that the amino acid tryptophan can be con-
verted into B3, with the help of B2 and B6. It takes 60 mil-
ligrams of tryptophan to make l milligram of niacin, so it is
not an economical way of procuring B3.
Vitamin B3 is a member of the distinguished team of vita-
mins that allow us to obtain energy from glucose, fat and
Getting to Kptow You 159
protein. B3 comes in two forms - nicotinic acid and nicotin-

amide; both are used by the body. Nicotinic acid has an effect
on the circulation by widening the blood vessels and increas-
ing blood flow to the fingers and toes. If you take a reason-
ably large dose of nicotinic acid, you will most likely
experience a sudden flush of heat and look like a tomato for
a few minutes. In small amounts, say under 30 milligrams,
this dramatic reaction does not occur and when it does, it is
only transitory. Nicotinic acid has proven to be very useful
in the treatment of heart disease. It is capable of lowering
blood fats (triglycerides), as well as cholesterol. T h e blood
vessel widening (vasodilating) properties means that it
improves the circulation of blood through the body, helping
to lower blood pressure. It would be wise to seek a competent
practitioner who will help determine the correct dosage when
treating heart disease. Other circulatory difficulties that also
benefit from nicotinic acid include chilblains, cold feet and
hands, Raynaud's syndrome, tinnitus (if the tinnitus is due to
poor circulation) and the type of migraine which has con-
stricted blood vessels in the head.
People suffering from dermatitis, an itchy red skin condi-
tion, will do well to supplement with B3. Nicotinic acid, along
with the mineral chromium, is an important component of
Glucose Tolerance Factor (GTF). GTF encourages insulin to
pass glucose from the bloodstream into cells. A controversial
use of B3 has been in the treatment of schizophrenia. There
has been some success in treating the debilitating mental dis-
turbances, including paranoia, of this disease.

Dermatitis, high blood pressure, high cholesterol, chilblains,
tinnitus, poor circulation, Raynaud's syndrome, migraine,
arthritis, diarrhoea, schizophrenia, sugar cravings, diabetes
and hypoglycaemia.
Food sources of B3
Torula and brewer's yeast, lamb, liver, tuna, turkey, chicken,
rice bran, wheat bran, trout, salmon, sesame seeds and sun-
flower seeds.
B5 - pantothenlc add
V%tamln
Vitamin B5 has the distinction of being part of the structure
of the opening ambit of the Krebs cycle, a creature called
coenzyme A or CoA to its friends. This may not sound like
a big deal, but not having CoA is like losing the keys to your
car when you are stuck in the middle of nowheresville with
no water, food or mobile phone. That one little silver key
(with the plastic bit on the end) could save your life. CoA
begins the Krebs cycle, the most important energy-producing
cycle we have.
Without sufficient B5 we will start to feel very fatigued
and depressed and all sorts of other things begin to go wrong.
For instance, CoA is also needed to make fatty acids in the
body. More than just fat, fatty acids are the precursors to all
sorts of compounds including the sex hormones, bile and the
stress hormone cortisol. Being deficient in B5 means not
being able to cope with stress. Many people find that by
supplementing with B5, their feelings of stress diminish and
they feel increased energy.
T h e beauty boffins caught on to B5 long ago when it was .
revealed that it had an anti-greying and even an anti-ageing
role. It is often included in shampoos and other cosmetics.

Stress, tiredness or depression. B5 is also recommended for
people who are reducing their dosage of cortisone. Cortisone
replaces the body's output of its own stress hormone, cortisol.
By increasing B5 levels, more cortisol can be made.
Food sources of B5
Elderberries, royal jelly, brewer's and torula yeast, liver, egg
yolk and peanuts. Pantothenic acid is derived from the
ancient Greek word pantos, meaning everywhere, which
reflects B5's wide distribution in all foods, and all parts of
the body.
Vitamin B6 - pyridoxine
Like most of her siblings, this little B vitamin is needed for
many enzyme reactions. One group of reactions that B6 is
particularly called for is in the amino acid department. When
certain amino acids need to be transformed into other amino
acids, B6-containing enzymes are called for. Also, when
certain amino acids are authorised to become nerve messen-
gers (neurotransmitters) such as tryptophan to serotonin, tyro-
sine to dopamine, B6 is again on duty.
Vitamin B6 aids in keeping body fluids balanced. When
there is water retention (oedema), B6 can help. Premenstrual
women who have sore, swollen breasts and for one week
every month feel like a beached dugong with a bad attitude
will find B6 a godsend. Take 250 milligrams of B6, in com-
bination with a B complex, twice daily about 10 days prior to
the first day of the period.
Another enzyme B6 helps along is delta-6-desaturase, known
to the 'in crowd' as D6D. This little fella is in part responsible
for the conversion of a group of substances called the prosta-
glandins. T h e reason why omega-6 and omega-3 fatty acids are
so popular in treatments is that they are able to convert to pros-
taglandins with the help of D6D. So, if D6D needs vitamin B6
to work, then B6 it should be given, in bucket loads!
Conditions that might benefitfrom extra B6

Fluid retention, PMS, carpal tunnel syndrome (especially in
pregnancy), pins and needles, nervous tension and irritability.
Food sources of B6
Torula and brewer's yeast, sunflower seeds, linseeds, walnuts,
whole wheat, tuna, soybeans and beef.
B9 - folk acid
Vitamin B9 is more commonly known as folic acid, which is
the same as folate, its official name. T h e word folate origi-
nates from the Latin word folkm or leaf, because researchers
first isolated folic acid from spinach and other leafy greens.
Folic acid is well known for its role in preventing babies
being born with spina bifida and other neural tube disorders.
Folic acid is necessary for the synthesis of nucleic acids, the
genetic material of cells. If the genetic material is not 100
per cent then all sorts of problems ensue when cells replicate.
In fact, any cell division and creation of protein (the structural
bits of the body) is doomed if there is insufficient folate. This
is particularly so for rapidly dividing cells as found in the
unborn baby, the cells of the gastrointestinal tract and the
skin.
Cancer cells also tend to replicate quickly. Many of the
chemotherapy drugs (used in cancer treatment) are aimed at
blocking B9, to slow the growth of cancer cells. Common
side-effects of chemotherapy include hair loss and digestive
problems, due to the effect on hair follicles and gastro-
intestinal cells, which also replicate quickly.
Along with B12, folic acid is required for the production of
haemoglobin, the oxygen-carrying bit of red blood cells.
Conditions that might benefit from extra folic acid

Pregnancy and pre-conception, breastfeeding, diarrhoea,
ulcers, cervical cell dysplasia, poor healing and gout. Do not
take large doses of folic acid if you are undergoing
chemotherapy.
Getting to K n o w You 163
F o o d sources of folk acid

Brewer's yeast, black eye peas, brown rice, soy, whole wheat,
lentils, kidney beans, broccoli, brussels sprouts, spinach,
cabbage, green beans, walnuts and beef.
Vitamin B12 - cobalarnin

Vitamin B12 is physically the biggest vitamin, that is because
it is the only vitamin to contain a mineral in its structure.
T h e mineral is cobalt, and that is how B12 arrived at its offi-
cial name of cobalamin.
Pernicious anaemia is due to B12 deficiency. B12 is needed
in the creation of haemoglobin, the oxygen carrier of red
blood cells. When there is not enough B12, the red blood
cells become enlarged. A deficiency of B12 will leave you
feeling tired and run down. This is in part due to the lack of
oxygen, as well as the fact that B12 is needed for DNA syn-
thesis. DNA is the genetic material needed for the normal
growth of cells.
Vitamin B12 is one tricky customer when it comes to
absorption. No matter how much B12 we swallow, in pills or
in our food, it will not be absorbed unless there is something
called Intrinsic Factor (IF) present in the stomach. Certain
glands in the stomach lining (parietal cells) are responsible
for making IF.
Vitamin B12 can only be made by animals, including tiny
animals such as bacteria and perhaps algae. Mushrooms and
other vegetables do not contain B12. If any B12 is present it
can only come from bacterial contamination from an animal
source such as manure. An interesting study on a group of
Indian vegans showed that although their diet was very strict,
that is, included no animal products at all, they obtained some
B12 from vegetables that had not been thoroughly washed of
dirt. T h e dirt contained bacteria that was a source of B12.
164 The Commonsense Gtside to Eating Well
Conditions that might benefit from extra BIZ

Pernicious anaemia (BIZ, folic acid and iron should be given
together in the treatment of anaemia); exhaustion; anything
that effects the digestive system, such as surgery to digestive
system or digestive disorders - for example, ulcer, digestive
tract parasites. Vegans - people who eat no animal products -
are at particular risk of B12 deficiency.
Food sources of BIZ

Liver, shellfish, fish, lamb, beef, eggs and cheese.
Beta-carotene
Bugs Bunny was on to a good thing. Beta-carotene, a yellowy-
orange pigment, named because of its carroty origins, is also
known as provitamin A. Even green vegetables contain beta-
carotene, but darker pigments, including the bioflavonoids,
can overshadow the orange. There are several carotenes in
addition to the beta variety, although it is predominantly
beta-carotene that is able to be converted to vitamin A. This
happens in the intestines of animals, so you won't find
vitamin A in plants.
Vitamin A can be stored in the body. For this reason there
is a chance of overdoing this very fine vitamin. Unlike A,
beta-carotene cannot be stored for any length of time. Taking
large doses of beta-carotene will not cause any health prob-
lems. T h e only symptom of excessive use is to turn the skin
a little yellow (carotenodermia) and this will fade over time.
Other carotenes include the likes of lycopene found in
tomatoes, which has proven to be of use in preventing pros-
tate cancer, and lutein and capsanthin found in red capsicum
and paprika. Beta-carotene, in its own right, has been shown
to be a potent antioxidant.
Conditions that might benefit from extra beta-carotene

Cancer, prostate cancer and asthma; any condition which
could be benefited by vitamin A.
Food sources of beta-carotene

Red chillies, carrots, fresh and dried apricots, sweet potatoes,
parsley, spinach, pumpkin, mangoes, rockmelon and broccoli.
Biotin
Biotin is often included in the B-complex group. It is a
sulphur-containing vitamin that can be made in sufficient
quantities by the bacteria in our bowel, the microflora. Biotin
is involved in the synthesis of a few amino acids, particularly
those required for skin, hair and nails, which is why biotin is
recognised as a beauty vitamin.
Conditions that might benefit from extra biotin

Baldness, skin problems (including cradle cap in babies) and
dermatitis.
Food sources of biotin

Brewer's yeast, liver, soy, brown rice, egg yolk, peanuts,
walnuts, oats, sardines and almonds.
Vitamin C - ascorbic acid

Have you ever wondered what you have in common with a
guineapig - besides feeling like one of life's little experi-
ments? We are unable to make our own vitamin C, a skill
that dogs, cats and even chipmunks have. Vitamin C, chem-
ically known as ascorbic acid, can be made from a glucose
molecule, given the correct enzymes. It seems when enzymes
were distributed, guineapigs and humans, as well as other
primates, bats, insects and fish, missed out. As vitamin C is
a vitamin of importance, we have to depend on dietary
166 The Commonsense Gaide to Eating We![
sources of vitamin C to fulfil our requirements. Unfortu-

nately, this is often inadequate for our needs.
Vitamin C is one of the most researched vitamins - and
for good reason, as it has so many roles fundamental to our
well-being. Vitamin C is one of the things you would choose
to take with you on a desert island along with a good book
and a movie star/model/dog of your dreams.
Scurvy is the famous vitamin C deficiency disease and the
most pronounced symptom of scurvy is, literally, falling apart
at the seams. This is because vitamin C is needed for colla-
gen, the material integral to muscle, blood vessels and bone.
Without sufficient vitamin C, blood vessels become very
fragile, leaking blood into the surrounding tissues causing
massive bruising. You don't have to get to the total break-
down level of scurvy to be a victim to vitamin C deficiency.
Those who bruise easily, find that wounds take a long time
to heal or need to recuperate after surgery will all benefit
from extra vitamin C.
Vitamin C is one of the most important antioxidants in
the body. It prevents free radical damage in the watery
components of the body, within and outside cells. T h e fat-
soluble antioxidant nutrients, such as vitamin E, are respon-
sible for protection in the non-aqueous places. Vitamin C
protects the body against cigarette smoke and pollution.
Smokers need an extra 50 milligrams of vitamin C for each
cigarette. Vitamin C is also important for the detoxification
mechanisms in the liver, so it would be helpful to take extra
C if you have been exposed to any toxins, including pesti-
cides or alcohol.
Vitamin C is quite a strong antihistamine and anti-inflam-
matory. I can remember having a very nasty hayfever attack on
a bushwalk around Jagungal (near Mount Kosciuszko) - a few
grams of vitamin C completely restored my nose to sanity.
Iron is better absorbed when there is vitamin C present.
Another feature role vitamin C plays is that of stimulating

and supporting the immune system. Vitamin C has been
shown to increase white blood cell activity and increase resis-
tance to bacterial, fungal and viral agents. T h e only sign of
overdoing Vitamin C is diarrhoea.
Conditions that might benefit from extra vitamin C

Recovering from surgery and wounds, easy bruising, lots of
infectious diseases (including colds and flus), stress, exposure
to toxins, hayfever, asthma and allergies, cancer, high choles-
terol, smoking.
Food sources of vitamin C

Acerola cherries, chilli, guavas, parsley, capsicum, broccoli,
brussels sprouts, kiwifruit, strawberries, spinach, oranges,
lemons, grapefruit, mangoes and tomatoes. T h e Australian
Kakadu plum is the world's richest source of vitamin C.
Chollne
Choline is another vitamin that we can produce in the bowel,
although only about 15 per cent of our requirements are made
in this way and we need to obtain the rest from the diet or
supplements.
Choline is needed to form one of the major neurotrans-
mitters (nerve messenger), acetylcholine. We would fall down
in a heap if there was no acetylcholine.
Choline is closely associated with another nutrient, inositol,
in the formation of lecithin. Lecithin is a structural part of
every cell membrane. It is also a component of the fat-trans-
port vehicles in the bloodstream, the lipoproteins.
Lecithin, because it is both water soluble and fat soluble,
makes an excellent medium to help in the digestion and
excretion of fats. In fact, this technique is what bile relies
upon when emulsifying fats in the gastrointestinal tract. T h e
168 TAe Commonsense Guide to Eating WeZZ
liver makes bile, and lecithin (or choline) is often given if

there is a diminishment in bile activity.
Conditions that might benefit from extra choline

Gallstones, liver problems, problems digesting fat, high cho-
lesterol and multiple sclerosis.
Food sources of choline

Lecithin, eggs, soybeans, liver, peanuts, sesame seeds, brazil
nuts, legumes and whole grains.
Vitamin D - cholecalcirferol
T h e study of vitamins is comparatively new and the classi-
fication of vitamins has been slapdash at best. Vitamin D is
actually a hormone masquerading as a vitamin. By the time
it was found out that vitamin D has more in common with
hormones than vitamins, the damage was done. Too expen-
sive to change the stationery.
T h e main function of vitamin D is to help calcium be
incorporated into bone, giving bone the rock-hardness it
needs. Given enough sunshine, we can make vitamin D very
easily. Sunlight acts on cholesterol on the skin's surface and
is transformed into cholecalciferol, aka vitamin D. Vitamin D
has been dubbed the 'sunshine vitamin' for this reason. It
takes only a few minutes every few days for enough vitamin
D to be formed. In Australia, with its obscenely sunny
climate, vitamin D deficiency is rare. T h e classic deficiency
disease is rickets, epitomised by poor British kids sent down
the mines not seeing sunshine for days and weeks at a time
and ending up somewhat short in stature with bandy legs.
Other people at risk are those who live in year-Iong dull cli-
mates, people who wear lots of clothing (some traditional
women in the Middle East) and rarely go outside (some
elderly people). Sunscreen inhibits vitamin D synthesis.
Make sure you leave a bit of skin sunscreen free.

Vitamin D can also be obtained in the diet. Basically, if
someone else has made vitamin D, we can vicariously
consume it. Vitamin D is found in fish, eggs and milk.
Conditions that might benefit from extra vitamin D

Osteoporosis, osteomalacia, Paget's disease, pregnancy, lac-
tation and rickets.
Food sources of vitamin D

Cod liver oil, canned sardines, salmon, tuna, butter, liver,
eggs and cheese.
Vitamin E - tocopherol
Vitamin E has been added to beauty creams since the 1950s,
and still is. It is an important antioxidant, and can be found
squeezed into cell membranes to prevent them from being
damaged through oxidation.
Vitamin E used to be referred to as the 'fertility' vitamin
and indeed it is essential for animal reproduction and fertility.
In addition, vitamin E appears to play a role as hormonal
modulator, helping in all sorts of conditions where errant hor-
mones are involved. Menopausal problems such as hot
flushes, endometriosis and PMS, in particular, can be helped
by vitamin E supplementation. During menopause, an
uncomfortable symptom can be a dry vagina: squeeze the
contents of a 500 iu vitamin E capsule into the vagina each
night.
Vitamin E improves oxygenation of tissues including
muscles. For this reason it is part of many athlete's nutritional
programs as it has shown to enhance athletic performance.
Many people simply feel more energetic when taking vitamin
E. It is also very good for circulatory problems, improving
blood flow all over the body. Especially if the blood is a little
sluggish, vitamin E has been proven to decrease platelet

aggregation, a cause of clots and a risk factor for heart disease.
Many people feel the benefits of improved circulation, from
cold hands and feet, to chilblains and even gangrene.
Vitamin E applied topically will help the skin to heal, par-
ticularly when scars are present. You can buy creams with
vitamin E added, or pierce a vitamin E capsule and apply the
oil directly. First make sure the wound has healed and is dry
before adding vitamin E. Aloe Vera, calendula and tea-tree
oil may be helpful in this first stage when the wound is not
dry-
Conditions that might benefit from extra vitamin E

Diabetes (sufferers often have poor circulation), wrinkles,
PMS, menopause, endometriosis, scars, dry skin, cataracts,
low energy, cancer and heart disease.
Food sowces of vitamin E

Wheatgerm oil, sunflower seeds, cold-pressed safflower oil,
almonds, sesame seeds, sesame oil, olive oil and raw peanuts.
Inositol
Inositol can be produced in the liver as well as being avail-
able in food. Inositol acts together with choline as part of the
structure of cell membranes. Interestingly, inositol is also
important in stimulating peristalsis, the muscular wave-like
movement that occurs down the length of the bowel.
Conditions that might benefit from extra inositol

Constipation, skin disorders including eczema, high choles-
terol, fatty liver and multiple sclerosis.
Food sources of inositol

Lecithin, whole grains, legumes, brewer's yeast and molasses.
Gening to Know Yozl 171
Vitamin K - phylloquinone
Had vitamin K been born a girl, her name would have been
Gertrude Henrietta or something requiring a deed poll. As it
is, vitamin Ks proper name is phylloquinone. T h e 'K' bit orig-
inated from the Nobel prize-winning Danish scientist, Henrik
Dam, who started the whole thing by calling it koagulation-
vitamin. Let's stick to simple vitamin K.
Vitamin K is needed to make prothrombin, a substance
that helps the blood to clot. If the blood is unable to clot, we
would bleed to death. Although the disease haemophilia is
not due to a vitamin K deficiency, the deadly results are the
same. Newborns are routinely given an injection of vitamin
K to ensure this clotting factor is present.
Although it is important that our blood can form clots, the
down side is excess clotting, the cause of some strokes, heart
attacks and other serious conditions. As our very own gut
bacteria can produce vitamin K and it is available in food,
particularly vegetables, vitamin K is rarely recommended in
supplement form because of the risk of clotting.
Conditions that might benefit from extra vitamin K (not necessariZy

in supplementf o m )
Prolonged menstruation, post-partum haemorrhage, newborn
haemorrhagic disease, bruising and recurrent nosebleeds.
Food sources of vitamin K

Broccoli, lettuce, cabbage, spinach and asparagus.
PABA
Para-aminobenzoic acid, PABA for short, is not actually a
vitamin in its own right, but is a component of folic acid. By
itself, PABA can be used as food for bowel bacteria.
A few years ago PABA had a brief stint as a sunscreen
agent. However, it proved to be protective against UV-A not

UV-B sunlight, which is the more damaging of the two.
Conditions that might benefit from ext9.a PABA

PABA is rarely needed if sufficient folic acid is being
consumed.
Food sozcrces of PABA

Liver, yeast, whole wheat, molasses, cabbage, sunflower
seeds, spinach and eggs.
Bioflavonoids
Until recently, bioflavonoids were bundled together and
collectively known as vitamin P, put on the back shelf and
ignored. However, amazing new information about the ther-
apeutic value of these formerly neglected substances have
come to light. Ain't science grand?
Four thousand different types of bioflavonoids have been
isolated, although only 10 or 12 have been extensively
examined. Bioflavonoids (also known as simply flavonoids)
are red, blue and yellow coloured pigments of plants. T h e
reddish rust colouring in our rivers comes from the tannins
released from fallen gum leaves. Tannins are bioflavonoids.
T h e intense blue of blueberries and cornflowers comes from
anthocyanidin, another bioflavonoid. Bioflavonoids not only
provide us with colour, they also have a potent effect on our
physiology.
T h e following are the names of a few bioflavonoids and
where they can be found in nature:
Gtfus fmNfs
Buckwheat
G e ~ i n gto Know Yo@ 173
Catechin Green tea, grapeseeds

Cournarin Soybeans, sprouts
Quercetin Citrus peel, onions
Anthocyanidins Blueberries, cherries, red grapes
Tannins Wme,tea
Genestein Soybeans
Although each bioflavonoid has it own speciality, they all
have some things in common. For instance, they are excellent
antioxidants. Some outdo the already inspiring vitamins E
and C, exceeding their antioxidant potency by up to 50 times.
Antioxidants are useful in the fight against cancer, heart
disease and in supporting the immune system.
Bioflavonoids are believed to explain the reason behind
the 'French Paradox', the discrepancy in France where they
have a high-fat, high-alcohol diet and very low incidence of
heart disease; hence the 'paradox'. It is thought to be the
bioflavonoids found in red wine - proanthocyanidins - which
provide protection against heart disease. Other bioflavonoids,
such as quercetin and catechin found in a variety of fruits and
vegetables, probably play a supporting role in this paradox.
As mentioned previously, in the early days, bioflavonoids
were called vitamin P. T h e P referred to blood vessel per-
meability. T h e bioflavonoids (rutin and quercetin in particu-
lar) are very good at reducing the permeability of blood vessel
walls and strengthening them. Conditions where this is useful
include varicose veins, easy bruising, haemorrhoids and after
injury or surgery. T h e bioflavonoids are also anti-inflamma-
tory, which makes them useful for after-injury support, arthri-
tis, as well as any illness of an allergic nature, including
asthma, hayfever and sinusitis.
Conditions that might benefit from extra bioflavonoids

Arthritis, cancer, injury, post-surgery, varicose veins, haemor-
rhoids, bruising, cataracts, asthma, hayfever, sinusitis, eczema
and heart disease.
Food sources of bioflavonoids

Onions, apples, red wine, tea, green tea, blackberries, red
grapes, cherries, blueberries, capsicum, asparagus, pears,
buckwheat and citrus fruits.
The minerals
Boron
Boron must be a borin' mineral (sorry), because not much
research has been done on its role in the body. Only a speck
of boron is needed to increase calcium uptake into bone. For
this reason, it has been included in some supplements for
women at risk of osteoporosis. There is some evidence that
boron can help with arthritis.
Conditions that might benefit from extra boron

Arthritis and osteoporosis.
Foodsowces of boron
Wine, prunes, almonds, raisins, linseeds, parsley, dates, rose-
hips, green leafy vegetables, soy and milk.
CaIcfum
Calcium is the pop-star of the mineral world, grabbing all the
attention in the print and film media. However, there is no
smoke without fire and calcium has claims to importance.
Calcium is the most abundant mineral of the body, weigh-
ing in at about 2 per cent of body weight. Most of it is found
in bones and teeth but it is also necessary for other things,

including the smooth workings of muscles and nerves. It
helps to release muscle spasms and frazzled nerves.
One of the most easily absorbed forms of calcium is osteo-
apatite, derived from bone (mostly other animals'). Unfortu-
nately, lead is also stored in bone and you don't want to be
eating any extra lead if you can avoid it. If you can obtain
the bones of some happy animal raised far away from roads
and pollution, you may eat their bones (makes you want to
be a vegetarian doesn't it?). Apart from munching on a femur,
a good way to release the calcium from bones is to make a
stew or soup using meat and bones, such as lamb shank cas-
serole or old-fashioned chicken soup.
Times of greatest needs for calcium are times of greatest
growth: during pregnancy, lactation, childhood and teenager-
hood around the time they sprout.
A word about milk. Milk and milk products are a reliable
source of calcium, there is no doubt about that. However, for
a variety of reasons, some people's digestive systems do not
tolerate milk well (see page 114) and these people need to
take special notice of non-dairy, calcium-rich foods (see list
on page 120) or take a supplement. If you are slightly intol-
erant to milk, you may find small amounts of yoghurt will be
suitable, or perhaps goat's or sheep's milk products.
Fcactors decreasing calcium absorpion

Too much phosphorus decreases the amount of calcium we
are able to absorb. Phosphorus is found in red meat and car-
bonated soft drinks (including fizzy mineral water). Alcohol,
coffee and tea also decrease calcium in the body. Cortisone
drugs deplete the body's stores of calcium also. Most people
on long-term cortisone (for arthritis, pain and so on) will be
on calcium supplements.
Conditions that migk benefit from extra calcium

Osteoporosis, pregnancy, muscle spasms, high blood pressure,
anxiety (especially together with insomnia), people on corti-
sone drugs and painful periods.
Peri- and post-menopause is a time when extra calcium
may be required. Oestrogen helps keep calcium in the bones.
Menopause means a depletion of oestrogen production, so
this is a time you need to keep your eye on bone density, as
osteoporosis is much more likely at this time. It may be
worthwhile to have a bone density check.
Food sources of calcium

Cheese, milk, bone meal, carob, kelp, oats, parsley, broccoli,
whole grains, linseeds (ground), sesame seeds, almonds, soy,
sardines and salmon with bone and figs.
Chromium
Chromium is another one of the minerals that we need in
tiny amounts but if we don't have enough it makes life
awkward, in fact, a non-event.
Chromium stars in the area of glucose processing - the
most valuable energy molecule we know. In order for glucose
to enter cells where it can be converted into energy, the
hormone insulin is needed. Perched on the cell membrane is
a little molecule called Glucose Tolerance Factor (GTF),
which helps insulin push glucose into the cell. G T F is a mol-
ecule made up of some B vitamins, amino acids and
chromium.
Conditions that might benefit from extra chromizcm

Diabetes (but if you rely on insulin, check with your doctor
first as the chromium may decrease your insulin require-
ments), sugar cravings and atherosclerosis.
Food sources of chromium

Chromium is good stuff, but don't start munching on your
chrome bumper bar yet. There are different forms of chro-
mium and the type in metal plating, cement, rubber, pollu-
tion and photographics is not the type to ingest. Food that
contains the 'good' chromium includes brewer's yeast, torula
yeast, liver, whole grains and pepper.
Copper
When talking mineral supplements, copper doesn't usually
spring to mind. However, as time passes research keeps
coming up with interesting information about its role. For
instance, copper is required in the formation of haemoglobin,
the iron-containing, oxygen-carrying molecule. In fact, copper
assists iron absorption. Copper also helps in the assimilation
of calcium into bone, so it is quite a helpful adjunct to the
treatment of osteoporosis.
Remember when copper bracelets were a hip fashion state-
ment? As a remedy for arthritis, absorbing the copper from
jewellery via the skin might have some basis - copper is
required for the antioxidant enzyme, superoxide dismutase,
to help stop free radical damage and is also necessary for
collagen synthesis. It is also a component of the pigment
melanin, necessary for skin and hair colour. Apparently
copper also dictates hair curliness, which conflicts with the
historic notion of sandwich crusts causing curls.
Conditions that might benefit from extra copper

T h e Michael Jackson disease, vitiligo; rheumatoid and osteo-
arthritis; and anaemia.
Food sources of copper

Oysters, brazil nuts, soy, lecithin, almonds, dry split peas,
mushrooms, chocolate and cocoa.
178 Tde Commonsense Guide to Eating WeiZ
Fluorine
Fluorine is one hot potato of a mineral. Over the years there
have been many tears and fisticuffs about the question of
fluoridating community water supplies. (A note on defini-
tions: fluorine is the codger featured in the periodic table as
a yellow gas travelling under the moniker 'F', fluoride is the
biologically active form of fluorine.)
Fluoride plays a role in helping keep calcium in place in
bones and teeth. In bones, it is found in the form of calcium
fluoride, not in the form sodium fluoride, which is added to
our water. Fluoride appears to prevent dental cavities in
growing teeth. It has most effect topically; that is, in direct
contact with teeth or in young children when the teeth have
not yet erupted. A mottling or discolouration of teeth, called
dental fluorosis, is common among young peopIe growing up
with fluoridated water. There is little evidence that drinking
fluoridated water assists adult teeth. Of more concern is the
theory that is steadily gaining strength that an excess of fluoride
(particularly sodium fluoride) over a period of time can lead to
arthritis-like symptoms and even osteoporosis. Adding sodium
fluoride to the drinking water continues in Australia, New
Zealand and parts of America although it has been banned in
Japan, Scandinavia and most of Europe.
Conditions that migAt benefit from extra fluoride

As fluoride is added to our water supply and as a consequence
is also in processed foods that use water, generally no-one
needs extra fluoride. However, the supplement calcium flu-
oride, which is given in tiny doses (Calc fluor) may help in
conditions showing a weakness of connective tissues such as
varicose veins and haemorrhoids.
Foods containing fluoride

Water, tea, toothpaste, fish and processed drinks and foods
that contain water.
Iron
Everyone knows about iron, but no-one seems to get enough
of the stuff. Over 40 per cent of Australian women simply do
not eat enough iron for their needs. Signs you are deficient
in iron include looking pale, feeling weak and dizzy, cold
hands and feet, a lack of energy, irritability and cravings for
weird things like dirt and ice (called pica). Of course, not
everyone who is tired is iron deficient, known as anaemic.
Before you hoe into an iron supplement ask your doctor if
she thinks you need an iron test, which is a simple blood test.
One of the reasons iron is so important is that it is part of a
compound called haemoglobin, which is found in all red blood
cells; in fact, it is responsible for the red colour of red blood
cells. Haemoglobin is partly protein, partly iron and it is this
molecule that is capable of holding onto oxygen, the very
oxygen necessary for our survival. With less iron there is less
haemoglobin; with less haemoglobin there is less oxygen avail-
able to all the cells of the body, including the brain. No wonder
you feel tired! T h e brain cannot function properly, nor can
muscles. You feel physically and mentally drained.
Although iron is so vital, we don't want too much of the stuff
on board, as it can oxidise - literally rust - and cause free radical
damage to cells. Our body accommodates this by being very
thrifty with iron. As the iron-containing red blood cells die
(every 120 days) the iron is recycled. We also have a vat of iron
stored for an anaemic day, this is called haemosiderin.
Although red blood cells need iron for haemoglobin, there
are other nutrients necessary for the formation of haemo-
globin and the red blood cell itself, These include B9, B12,
B5, B6 and B13 (orotic acid). If there is a deficiency of one
of these nutrients, this will also cause anaemia. As there is

such a thing as too much iron, it is doubly important that you
get tested for iron deficiency first, as your symptoms could
well be due to a deficiency of these vitamins, particularly B9
and B12.
Iron is one of the most difficult minerals to absorb. We
absorb as little as 10 per cent of the iron we eat depending
on our needs, the type of iron and the state of our digestive
system. T h e most easily absorbed iron is known as 'haem
iron', which comes from animals. Not surprisingly, we are
better able to absorb a molecule that is similar to our home-
made haem. Haem iron is higher in red meat such as beef
and lamb and lower in fish and poultry. There is very little
iron in milk, cheese and eggs. Vegetables such as spinach,
parsley and kelp contain heaps of iron, but unfortunately the
iron is in the less absorbable non-haem form.
For peak iron absorption our digestive tract needs to be in
tip-top form. Iron in the non-haem form (vegetables, grains
and so on) is better absorbed if there is some acid around.
Stomach acid will do nicely, however, many people have low
stomach acid levels. Other kinds of acid, particularly ascorbic
acid, aka vitamin C, will boost iron absorption. So adding a
few drops of lemon juice to your salad dressing, or drinking
a glass of orange juice with your morning cereal has some
merit.
A few things in the diet interfere with iron absorption,
especially tea and coffee - don't drink them while you are
eating iron-rich foods. Another item which inhibits the
optimum absorption or iron are phytates. Phytates are sub-
stances found in high-fibre foods, including grains and
legumes (see page 32). Phytates are only a problem if you are
a raw-fibre freak, adding cups of bran to your diet. Phytates
are destroyed by heat, so cooked grains (like bread and por-
ridge) and beans are fine.
Iron szcpplements
From time to time some people need to take an iron supple-
ment. As iron is such a tricky customer due to its poor absorp-
tion, it is important to take a supplement that is well absorbed
but causes no problems. T h e most commonly prescribed iron
supplement is iron sulphate. This is absorbed very well
indeed, but unfortunately side-effects such as constipation,
nausea and stomach cramps are very common. A happy com-
promise is iron attached to protein, called iron aminoate. This
is fairly similar in structure to haem iron, the one favoured
by the body.
Conditions that might benefit from extra iron

Heavy periods, pregnancy, endurance athletics (particularly
joggers where the constant jarring destroys red blood cells),
bowel disorders (malabsorption or ulceration where the iron
is either not absorbed at all or lost in the stool), excessive
bleeding.
Food sources of iron

Kelp, red meat, molasses, liver, wheatgerm, wheat bran,
parsley, oysters, sunflower seeds, dried prunes and spinach.
Iodine
Iodine is part of the thyroid hormone thyroxine. T h e thyroid
is the gland located at the base of the neck; it regulates our
metabolic rate. If it is over- or under-functioning, the thyroid
gland can swell up into a goitre. T h e thyroid hormones regu-
late how much energy the body makes, or doesn't make; and
maintains female and male fertility and libido among other
things.
Signs of being low in iodine include sluggishness, weight
gain, constipation, loss of libido, irregular menstruation,
goitre, loss of hair and brittle nails.
182 The Comonsense Guide to Eating Well
There are certain geographical areas where the soil is defi-

cient in iodine, including the Himalayas and the Hunter
Valley in New South Wales, glamorously called 'goitre belts'
as more people develop goitres who live in these areas. You
don't see too much of this nowadays, as most salt has iodine
added, that is, 'iodised salt'.
Iodine protects against radiation toxicity. After Chernobyl,
the shops were bought out of seaweed, a rich source of iodine.
Conditions that might benefit from extra iodine

Overweight, low metabolism, radiotherapy treatment.
People with the symptoms of low thyroid function, as out-
lined above, may benefit from eating foods rich in iodine,
particularly a seaweed supplement. Do not take iodine as an
extra supplement unless prescribed by your physician as you
could cause an imbalance in thyroid function.
Food sources of iodine .

Iodised salt, kelp, seaweed, clams, oysters and fish.
Potassium
Potassium is necessary for regulation of our pH or acid
balance and for the proper functioning of nerves and muscles.
Potassium and sodium have an intense relationship: mostly
they act opposite one another in the body. Too much sodium
causes too little potassium, rarely is it the other way around.
Potassium is particularly helpful for the heart, where there
are palpitations, and even high blood pressure.
Conditions that might benefit from extra potmsium

Weak heart, weak muscles, nervous disposition and palpita-
tions. People taking certain drugs, including diuretics, often
need to be on extra potassium.
Gemkg to Know You 183
Food sources of potassium

Avocados, bananas, asparagus, tomatoes, kelp, molasses, cocoa
powder, soybeans, dried apricots, sunflower seeds, prunes,
lentils, almonds and parsley.
Magnesium
Magnesium has a hectic work and social schedule. Respon-
sible for over 300 enzyme reactions in the body, magnesium
also finds the time to assist other vitamins and minerals, such
as vitamins C and E, the 3 complex as well as calcium, phos-
phorus, sodium and potassium.
In practice, magnesium is invaluable in helping to relieve
stiff muscles and muscle cramps. Magnesium helps relax all
muscles including skeletal muscles, the heart muscle and the
bowel wall and blood vessels, which are both smooth muscle.
Excellent for problems ranging from painful period cramps,
stiff neck and back, to high blood pressure and even consti-
pation. Magnesium is vital in the production of energy. It is
the central molecule in chlorophyll, the compound in plants
that traps the energy from sunlight.
Conditions t/tat mig4t benefit from extra magnesium

High blood pressure, menstrual cramps, irritable bowel syn-
drome, anxiety, muscle weakness, leg cramps, kidney stones,
tremors.
Food sources of magnesium

Whole grains, green vegetables, soybeans, seafood, figs, corn,
apples, peaches and apricots.
Manganese
There is only about 20 milligrams (the size of a small pill)
worth of manganese in the average 70 kilogram person. Nev-
ertheless, manganese is a vital trace mineral. It forms part of
184 The Commonsense G d e to Eating Well
an antioxidant complex, as well as playing a very important

role in the formation of cartilage. For both these reasons,
manganese is particularly useful as an adjunct in the treat-
ment of arthritis.
Tinnitus is a ringing sound in the ears that sufferers find
maddening. Even more maddening is that no-one seems to
know the cause, or a cure. Manganese is necessary for the
formation of tiny little calcium rocks called otiliths, which
help us with our hearing and sense of balance. Some people
have found that taking a supplement containing manganese
has helped improve their tinnitus. Just an idea.
Manganese also plays a part in helping to stabilise glucose
levels in the bloodstream, hence its use in diabetes, hypo-
glycaemia and sugar cravings.
Conditions that might benefit from extra manganese

Diabetes, sugar craving, hypoglycaemia, arthritis and tinnitus.
Food sources of manganese

Tea, rice bran, wheat bran, pecans, brazil nuts, almonds, oats,
rye, barley, alfalfa, cloves and ginger.
Molybdenum
Not much is known or spoken about molybdenum, probably
due to its unpronounceability. It appears as a coenzyme for
several antioxidant enzymes. It is likely that more inform-
ation on the importance of molybdenum will come to light
in the near future. Rather interestingly, it seems to decrease
a sensitivity to sulphates. Some people are intolerant of
sulphur compounds, which are often found as food additives
in wine, beer and dried fruit.
Conditions that might benefit from extra molybdenum

Cancer and ageing.
Food sources of molybdenum

Lentils, liver, cauliflower, brewer's yeast, spinach, garlic, oats
and fish.
Sodlum
Sodium has been branded as the bad guy of the mineral
world - which is kind of strange considering if we don't have
sodium we die. We normally associate sodium with table salt,
which is actually a combination of sodium and chloride. For
the purists, a salt is a compound that can form a crystal made
out of an acid and a base, sodium chloride being one example.
Salt was once expensive, whereas now it as cheap as chips.
T h e word 'salary' is derived from salt and was the payment
made by the ancient Romans to their soldiers. T h e proverbs
'salt of the earth' and 'not worth your salt' reveal salt's abiding
value. T h e primal slimists believe we originated in the sea
and our body chemistry reflects these beginnings. This could
explain why the number of people with a salty tooth equals
those with a sweet tooth. T h e kidney preferentially holds on
to sodium, allowing other minerals to be excreted in sodium's
stead.
Sodium keeps fluid in the body, between the cells and
swimming in blood vessels. Along with potassium, it main-
tains our pH or acid base balance as well as giving permission
for certain substances to enter and leave cells. T h e primary
digestive fluid of the stomach - hydrochloric acid - requires
sodium.
T h e main reason sodium has been vilified has been the
association between high blood pressure and sodium. High
blood pressure is one of the risk factors for a heart attack. As
sodium is preferentially retained by the kidneys, more water
is retained in the body, thereby increasing blood volume and
hence blood pressure. However, a sizeable study of 10 000
people by the British Medical Journal revealed that not every-

body responds in this way. There is even some talk of the
chloride content of salt being to blame. It is pretty rare to
need extra salt, and we should avoid processed, salted foods.
Conditions that might benefit from extra sodium

Diarrhoea and vomiting, which can leave the body depleted
of many minerals, especially sodium; lots and lots of sweating,
although it is better to replace with several salts, not just
sodium; severe and prolonged stress can cause the adrenal
glands, which live on top of the kidneys, to cause the kidneys
to lose excess salt. Listen to your body if you have salt crav-
ings during periods of stress.
Food sources of sodium

Salt, soy sauce, processed meats, yellow cheese, breakfast
cereals, vegemite, marmite, olives and celery. Few people
need to add table salt to their food. There are some 'natural
health salts' available that contain a variety of other minerals,
including some of the more unusual trace elements. If your
diet is mainly free of processed foods, adding some of this
sea salt is okay.
Nickel
In general we are better advised to avoid nickel than to seek
it out. Nickel, however, tends to seek us out as it is a common
by-product of many industrial processes, car exhaust, heating
fuel and cigarettes. Some people are overly sensitive to
nickel, which is present in jewellery. T h e most common reac-
tion is an eczema-like rash.
Enough said about the nasty side of nickel, we do in fact
need nickel in small amounts. It appears to be important for
our nuclear material, DNA and RNA, as well as featuring in
several enzymes.
Conditions that might bendit from extra nickel

It is highly unlikely that people would require nickel supple-
ments; we tend to get more than we require due to the nickel
in our polluted environment. High levels of nickel may be
associated with an increased risk of cancer and heart disease,
headache, nausea and vomiting. One way of detecting excess
nickel is by means of hair analysis, which is a specialised
method of detecting mineral toxicity.
Food sources of nickel

Soybeans, beans, grains, walnuts and hazelnuts. Other sources
include stainless steel cookware, auto exhaust, coal and oil
burners, margarine and detergent.
Sulphur
Sulphur (also spelt sulfur) who signs off as 'S' is responsible
for the pungent smell of eggs, burnt hair (if you have ever
singed your eyebrows while barbecueing a snag you'll recog-
nise the. smell), the stench you'd expect around hellfire and
brimstone (the archaic name for sulphur) and the air around
the hot volcanic mudsprings of Rotorua. Maybe 'S' stands for
'smelly'. Smell aside, sulphur is reputed to be the beauty
mineral, giving shine to hair and strength to nails. Horses that
are fed sulphur-rich molasses have magnificent glossy coats.
Sulphur sneaks into our diet bound to other items. It is an
important element in three amino acids: methionine, cysteine
and taurine. Protein foods high in these sulphur-containing
amino acids include eggs, nuts and beans. All three amino
acids are used in the detoxifying systems of the body, helping
to remove and inactivate free radicals and other toxins. Garlic
is well known as a detoxifier, in part due to its high sulphur
content. T h e detoxifying compounds need sulphur to work.
Sulphur itself is antibacterial and antifungal, which led to
its use in revolutionising medicine as part of the early sul-

phonamide antibiotics in the 1930s. These antibiotics have
now been superseded as the generations of bacteria have
become more and more resistant to medication.
Sulphur helps form a type of tissue called glyco-proteins.
These include cartilage, tendons and ligaments - the strong,
stringy, spongy tissue that protects and holds together joints.
It is often this tissue that becomes damaged in arthritis.
T h e down side of sulphur is that some people can be sen-
sitive to it, particularly when it is in the form of sulphite or
sulphur dioxide. Asthma-like reactions are most common in
those who are sensitive, as there are sulphite sensitive recep-
tors in the mouth that can cause spasm of the bronchial tubes.
Skin rashes are another common side-effect. If you fall in this
group, foods to beware of include dried apricots (and all
sulphur-dried fruits), beer, champagne, wine, pickled onions
and cordials. T h e additive code numbers to watch for are 220,
221, 222, 223 and 224. T h e sulphur-containing antibiotics
(mentioned previously) may also cause a reaction in the sen-
sitive individual.
Conditions that might benefit from extra su&hur

Liver problems, including hepatitis; an overload of chemicals
or toxins (the liver needing help to detoxify); limp, lacklustre
hair; and arthritis sufferers.
Food sources of su&hur

Meat, eggs, onions, garlic, cabbage, brussels sprouts, beans,
sesame seeds, brazil nuts and molasses.
Selenium
Selenium is intimately involved with an antioxidant called
glutathione peroxidase. Without selenium, this antioxidant is
rendered powerless. Some researchers believe selenium is a
key nutrient in preventing cancer, atherosclerosis and poor

immune function. Selenium is also effective as an adjunct to
the treatment of dandruff and psoriasis: it is available to use
topically in some shampoo formulations. Similar to iodine,
selenium is protective against the damage of radiation.
Although selenium is freely available as a supplement in
other countries, at this point in time you will need a prescrip-
tion to obtain selenium in Australia.
Conditions that might benefit from extra selenium

Poor immune response; cancer; dandruff; psoriasis; heart
disease; and radiotherapy treatment.
Food sources of selenium

Arabian dates, herring, whitebait, brazil nuts, eggs and brew-
er's yeast. Unfortunately, Australian soils are very low in sele-
nium so even though foods such as garlic and grains should
be rich in selenium, if the soil can't provide it, selenium
won't be present in the food.
Vanadturn
Vanadium has a Space Age ring to it. You can imagine Judy
Jetson asking her hubby for a vanadium ring for her birthday.
It may be that the full personality of vanadium will be
revealed on space station Mir in the year 1299, because at
the present time we don't know squat (not a sausage) about
the therapeutic possibilities of this mineral.
There are, however, a few bits and pieces that are known
about vanadium. It seems to have a role in revving up the
insulin receptors on cell membranes. This would have good
implications for diabetes. Vanadium has a role in bone and
tooth development as well.
I90 The Commonsense Guide to Eating Well
Conditions that might benefit from extra vanadizcm

Diabetes, high cholesterol, atherosclerosis.
Food sources of vanadium

Buckwheat, parsley, soybeans, safflower oil and sunflower
seeds.
Zinc
Zinc is another tricky mineral to absorb. As it is also in short
supply in Australian soils, it comes as no surprise that around
55 per cent of men and 80 per cent of women are zinc
deficient.
Zinc, the middle-man mineral

Unlike calcium, which forms part of our skeletal structure and
iron, which is a necessary component of red blood cells, zinc
is a middle-man mineral. Zinc is necessary for the smooth
functioning of over 200 enzymes. Enzymes are things that
speed up reactions without being used up themselves in the
reaction. Sometimes they need coenzymes such as zinc in
order to operate. Without zinc, no enzyme. Without enzyme,
no reaction. For instance, the enzyme alcohol dehydrogenase
needs zinc in order to start the conversion of alcohol so that
it can be eliminated from the body. Without enough zinc,
this enzyme will not function effectively, thereby allowing
alcohol to keep circulating and continue damaging the body.
Although we require only tiny amounts of zinc, there is no
underestimating the importance of this nutrient. Zinc is
required for tastebuds and olfactory (smell) receptors. In fact,
one of the deficiency signs of zinc is a decreased sense of
smell, taste and, consequently, appetite. Another deficiency
sign is white spots on the fingernails. Zinc is needed by the
immune system, especially in the manufacture of T-cells.
Without zinc, vitamin A is poorly utilised, having reper-

cussions for our eyesight and skin. Zinc is important for a
healthy pregnancy. Zinc is also needed by the hormonal
system, especially the male hormones. Men have a special
need for zinc as 2 to 5 milligrams of zinc is lost in each ejac-
ulation. Zinc is needed for healthy sperm.
As zinc depends on the support of vitamin B6 and mag-
nesium, you will often find supplements featuring this nutri-
ent triumvirate.
Conditions that might benefit from extra zinc

Skin problems such as acne, eczema or psoriasis (in combi-
nation with vitamin A); low libido, infertility and impotence;
loss of smell, taste and appetite; poor immune response, lots
of colds, shingles, sore throat and mouth ulcers (taken in com-
bination with vitamin C).
Food sources of zinc

Fresh oysters, crab, ginger root, meat, egg yolk, pecan and
brazil nuts.
NUTS AND BOLTS
Good Diet
On the whole, my patients have pretty good diets. Most of

what I do is a bit of tidying up and reminding them of what
they already know. Removing a little fat here, adding a little
fibre and protein there. Suggesting a piece of fruit may
improve things and perhaps a glass or two less of alcohol. All
gentle prods in the right direction.
But just what is the right direction? This chapter gives
some broad guidelines that will help you formulate an eating
plan to improve your health. A healthy eating plan is one you
enjoy, is sensible, and has enough treats to keep you happy.
Happiness cannot be overrated when it comes to health. If
you have trouble formulating your own diet, ask for help from
a naturopath or dietician, and tell them what you want.
Negotiate - there is no point walking out of an appointment
with a useless piece of paper telling you to do things you
know you don't want to do. And paying good money for the
privilege.
People choose food for a variety of conscious and
subconscious reasons: cultural identity, family preferences,
196 Tde Commonsense Gzride to Eating Well
advertising, eating disorders, poverty and politics. Informa-

tion is power - the more you know about food, the better
chance you'have of choosing a diet that suits you and is
healthy too. The following guidelines are cornerstones on
which to base your eating plan.
Before looking at features that make up a good diet, let's

look at some of the problems of the typical Aussie diet.
The Australian diet is one of the fattiest in the world,
although we are heading in the right downward direc-
tion. Too much dietary fat is related to heart disease,
stroke, high blood pressure, diabetes, gallstones and
certain cancers. Obvious culprits are sausages, deli
meat and fried food but also watch those goodies
misnamed as 'health foods', such as muffins, toasted
muesli, carob and tofu ice-cream.
The average Australian consumes 230 teaspoons of
sugar weekly. Very little is added by the teaspoonful;
sugar is found in ice-cream, biscuits, sauce, even
pizzas. Health problems associated with excess sugar
include atherosclerosis, diabetes mellttus, child behav-
ioural problems, gallstones, colo-rectal cancer, hyper-
tension, CHD, obesity, Crohn's disease, kidney stones
and holes in the teeth.
Too much salt. Australians on average tend to
consume 10 to 20 times the recommended amount
of 920 to 2300 milligrams per day. Processed food is
the major culprit here.
The average Aussie adult consumes a yearly average
of 500 middies of beer, 185 glasses of wine and 115
nips of spirits. Considering many folk don't drink,
some people are drinking over the recommended one
to two drinks dally. Excess alcohol contributes to heart
Good Diet 197
disease, obesity, diabetes, cancer, pancreatitis, h e r

damage and brain damage.
We eat about 15 grams of fibre daily, half the rec-
ommended intake of 30 grams. Diseases associated
with insufficient fibre include heart disease, obesity,
diabetes, constipation and cancer.
I
Cornerstones to good nutrition

Nutrient density
Time is precious, don't waste it. T h e same can be said for
food. Make each mouthful count; as full of nutrition as pos-
sible. I don't mean calorie-rich food but food that crams in
as many micronutrients as possible. For example, take a sand-
wich. Sandwich (1) a Vegemite sandwich with margarine on
white bread. Sandwich (2) a tuna sandwich with sprouts, beet-
root and a scrape of avocado on wholemeal. Both are sand-
wiches, but one is a nutritional waste of time.
Farnilirdty breeds contempt

Our nomadic hunter-gatherer forebears ate a greater variety
of foods than we do today. Mainly because they moved from
region to region. Nowadays, we get very stuck in our ways:
if it's Tuesday it's chops, potatoes and peas; if it's Saturday
it must be Thai take-away.
Eating new foods is scary. Learn from a friend whose
family comes from a different ethnic background, or when
you go out for dinner, choose a cuisine you are not familiar
with. Be adventurous. A few dishes might be duds, but the
chances are you will enhance your repetoire of food: dhal
(lentil curry) from India, hommos from Lebanon, tofu from
China. Another way of ensuring variety in your diet is to
choose foods of different colours, particularly the fruits and
198 The C~ommonsenseGuide to Eating WeiZ
vegetables. Eat vegetables and fruits that are yellow, green,

white and red.
Grains are another culinary rut in which we tend to fall.
Wheat, in particular, is difficult to avoid. Look to other grains,
including rye, millet, corn, barley and oats. Try different milk
products, including cow, sheep, goat, soy, almond and rice.
Along the same lines, try to include foods that have a variety
of tastes: salty, sweet, bitter and sour.
Reguldty is worthy of regard

Breakfast literally means to break your overnight fast. Unless
you raid the fridge at 2 am, the likelihood is that your body
goes without nourishment from after dinner, say 7.30 pm
until breakfast the following morning, say 7.30 am. This is a
12-hour gap when the body is not receiving nutrients. T h e
body can cope with this overnight fast, but any longer and
trouble starts.
Many people feel too rushed in the morning to think about
preparing breakfast, let alone eating it. Maybe they grab a
bite to eat when they arrive at work, or after dropping the
kids off at school. Some people miss breakfast altogether, not
eating until 11 or 12 noon or sometimes 3 pm. A 19-hour fast!
Not only are your blood sugar levels going to be down to
blazes, your metabolic rate will resemble that of a slug's.
Treat your body like a good friend - give it nourishment
regularly. Don't abuse the friendship by missing meals. Eat
a good meal at least three times a day. Even more if you have
a tendency for your sugar levels to drop, making you feel tired
and tetchy between meals.
Fresh is best
Fresh food is the go, rather than processed, frozen or pre-
prepared. Of course, it depends a lot on your lifestyle. A good
meal made at the weekend when you have the time and
Good Diet 199
frozen for those busy weeknights, is a lot better than a take-

away meal, or a bag of chips.
When practical, eat your food in season. In the middle of
winter, choose oranges and crisp apples rather than canned
mangoes or imported tropical fruit. Eating food grown from
the same environment, or as close as possible, is desirable,
not only to be sure of freshness but also from the more phil-
osophical stance of being connected to our environment,
cementing a sense of belonging.
Whole foods
Choose the whole food rather than a processed version. For
instance, eat the whole fruit rather than drinking the juice;
go for wholegrain flour products rather than white. You will
be assured of an assortment of nutrients, including fibre, vita-
mins and minerals normally thrown away in the processing of
foods.
Digestion
If your digestion is poor, the best nutrition will come to
nought. Some points to remember: chew each mouthful well;
avoid overeating, particularly at night before going to bed;
and don't drink more than 500 millilitres of fluid with your
meal, because you will dilute digestive juices. It is fine to
drink more than 30 minutes before a meal or a couple of
hours after, when your meal has departed the stomach.
Minimlse '111th' foods

'111th foods' is a phrase coined by Australian doctor Ian
Brighthope, which is a perfect description of the foods that
can be detrimental to our health. These include coffee
(including decaf), alcohol, cigarettes, artificial sweeteners,
chewing gum, deli meats, carbonated soft drinks, cooking oils,
200 The Commonsense Ggide to Eating Well
fried foods, salt and sugar. Minimise does not mean avoid,
but take it easy with these illth foods.
The following is a chart detailing the ins and outs of a
nutritionally complete eating plan for an average adult, with
total calories averaging 2300 per day.
ESSENTIALS AMOUNT
FAT 30% OF DAILY INTAKE
CARBOHYDRATE 65-70% OF DAILY INTAKE
PROTEIN 20% OF DAILY INTAKE
FIBRE 30 g PER DAY
FOODS DAILY REQUIREMENTS

FAT 4 SERVINGS
1 serving
= 1 tsp butter, oil (cold pressed
preferred), eg. olive oil
= 10 g nuts, 2 tspn nut butter (not
peanut)
= 114 medium avocado
MEAT & MEAT 2-3 SERVINGS

ALTERNATIVES 1 serving
= 100 g lean meat, chicken (no skin),
fish (including canned fish in brine or
water)
= 1 cup cooked legumes (peas, beans)
= 1 egg
Note: Fish 4 x week. Vegetarian meal
2 x week.
Good Diet 201

MILK & 2-3 SERVINGS
ALTERNATIVES 1 serving
= 250 mls cow, goat, soy milk (low fat)
= 200 g plain yoghurt (low fat)
= 200 g cottage cheese, tofu
= 25 g, 2 slices hard cheese
= 1 scoop ice-cream (not recommended
daily)
Note: If cow's milk (casein) intolerant,
alternatives include goat, sheep, soy.
Often a little yoghurt is tolerated and
ricotta cheese (made on whey protein
not casein). If lactose intolerant,
choose lactose-free milks, lactase
tablets.
BREADS & 4-5 SERVINGS
CEREALS 1 serving
= 309
= 1 slice bread (wholemeal)
= 1 bread roll (wholemeal)
= 3 crispbreads
= 4 rice cakes
= % cup cooked rice (brown)
= % CUP cooked pasta (wholemeal)
= 3/4 CUP cooked wholegrain, eg oats
Note: Grains should be varied, eg. oats,
barley, millet, buckwheat, rye. Less
emphasis on wheat. If vegetarian
combine grains and legumes for
complete protein combination.

FRUIT 2-3 SERVINGS
1 serving
= 1 medium piece of fruit
= 2 half-dried apricots, 4 dates
= 1 tablespoon dried fruit
= ?4CUP cooked fruit
= ?4CUP fruit juice
Note: Fruit to be mostly raw. 1 piece to
be citrus. Choose a variety of coloured
fruits: yellow, orange, red.
VEGETABLES 5 SERVINGS MINIMUM
1 serving
= 1 potato
= ?4 CUP vegetables.
Note: Include flowering tops, leaves, as
well as root vegetables.
ADDITIONS AND 2 litres filtered water daily
OPTIONS Options:
1 to 2 glasses wine (bottle wine)
maximum 5 serves/week
(1 or more alcohol-free days per week)
1 to 2 coffee or tea daily
Herbal teas, dandelion coffee, etc.
T h e following is an example of how to put this diet together.

On rising
Juice of half lemon in hot water (honey optional) or
Teaspoon apple cider vinegar and honey in hot water (in
winter add a slice of fresh ginger to the drink as this is
warming and aids circulation) or
Freshly squeezed grapefruit juice or
Miso soup
Good Diet 203
Breakfast
Fresh seasonal fruit plus
Non-sweetened yoghurt with acidophilus and bifidus and
Non-sweetened, preferably homemade raw muesli with oats,
seeds, nuts, fresh fruit or
Cooked cereal (for example, porridge, brown rice, polenta);
served with banana or stewed fruit, grated apple, yoghurt
or
Smoothie with soy, yoghurt, fruit, nuts or
Poached or boiled egg and toast or
Sardines, baked beans, ricotta, almond paste and toast (variety
of grains) or
Miso soup and brown rice
LuncRIDinner
Large salad with eggs, lentils, beans, tofu, fish, chicken, lean
meat, cheese, hommos or
Sandwich or pasta with some protein (for example, nut butter,
tuna and salad)
Rice cakes, ryvita, bread etc.
Vegetable and bean soup plus rice or
Stir-fry vegies and tofu, chicken, beef, fish
Snacks
Raw vegetable sticks and hommos, tahini, soft cheese or
Dried fruit and raw nuts or
Fruit and yoghurt or cheese (ricotta or cottage) or
Rice biscuit, wholemeal bread or Vitaweat with hommos,
ricotta, tuna, egg or
Half a sandwich
Btwerages
Herb teas
Dandelion coffee
204 The Commonsense Guide to Eating We//
Green tea
Tea or coffee in moderation
Fresh fruit or vegetable juice
Water
Miso soup
Tailor-made
Allergy
It seems more and more people are coming down with food
allergies. Either this condition is over-diagnosed or it is very
common. It is probably a little of each.
There are two main types of food allergy. One is known
as a 'fixed' allergy, which is the drama queen of allergies.
Shortly after ingestion of the culprit food, a violent immune-
mediated reaction occurs, such as an outbreak of hives, an
asthma attack, swelling of the airways or anaphylaxis, which
is a shutdown of the heart and lungs. Fixed allergies are not
to be played around with - they can kill. Foods commonly
associated with fixed allergies include strawberries, shellfish
and the yellow food dye tartrazine (102). If you have a fixed
allergy, you are usually stuck with it for life. Avoid that
strawberry.
T h e other kind of food allergy, known as 'systemic', is
more subtle in its approach. Foods commonly associated with
systemic food allergy include eggs, milk, peanuts, wheat, soy,
206 The Commonsense Gzckde to Eatilag Well
tomatoes and yeast. T h e substance that causes the allergic

reaction is called the 'allergen'.
A food allergy may appear in a variety of guises, taking
between one minute to several days before symptoms appear.
Symptoms include mouth ulcers, chronic diarrhoea, flatu-
lence, bladder infections such as cystitis, infections such as
colds, ear infections, anxiety, depression, hyperactivity, ina-
bility to concentrate, insomnia, irritability, joint pain, asthma,
bronchitis, wheezing, itchy nose or throat, sinusitis, acne,
eczema, hives, itching, skin rashes, rapid heartbeat, water
retention, bloating, fatigue, headaches, migraines and
hypoglycaemia.
Systemic allergies have appeared only recently on the

scene, or they were not previously recognised as such.
The following are a few theories as to why food allergies
are more prevalent today.
1 F d a r i t y breeds contempt
The most common foods that cause food allergy are the
most popular foods; that is, cow's milk, wheat, oranges
and tomatoes. There are too many similarities for this
state of affairs to be coincidence, but no-one is able to
offer a solid explanation.
2 Poor digestive function

If food is improperly digested there is a greater chance
of larger molecules crossing the intestinal wall into the
bloodstream, thereby causing an allergic reaction.
3 Allergy babies
In industrialised countries such as our own, babies are
usually weaned at six months if not earlier, when their
digestive tract is still allowing the passage of large mol-
ecules. The first foods we start them on include cow's
milk, soy, orange juice and wheat, all major players in
the food allergy stakes.
4 Blame it on the genes

A susceptib'ity to allergy can be inherited. This is espe-
cially so for fured allergies.
5 The last straw

In the normal course of events, our immune system is able
to deal with a certain sensitivity to food allergens.
However, when the immune system is under challenge,
during times of stress, infections or not eating or sleeping
well, the food sensitivity becomes the 'straw that breaks
the camel's back' and a 'new' food allergy appears. This
explains why people can suddenly become 'allergic' to a
food to which they have never previously reacted.
How do you recognlse a food allergy and what can

you do about It?
T h e 'gold standard' for diagnosing a food allergy is the
method of food avoidance and challenge: by strictly removing
the suspect food from your diet for two weeks there should
be a noticeable reduction in symptoms. T h e suspect food
should stand out like a sore thumb. Mostly, it will be a food
that you eat every day, like wheat, oranges (orange juice) or
milk (cheese and so on). (The challenge should never be
taken by people with fixed allergies where the symptoms of
an allergy may be life threatening.)
Step 1: Avoid and challenge

For two weeks, avoid the suspect food. Be strict. For
208 The Commonsense Gaide to Eating WeGG
example, wheat would include the obvious bread, pasta and

pastries, but also many processed foods which use flour such
as soups, crumbed foods and so on. Look for allergy-based
recipe books to help with planning meals.
Keep a diary of your symptoms starting a week before you
begin the allergy program, so that you can accurately compare
before and after. Mention all physical and psychological
symptoms, even if they don't appear to relate to the allergy.
It is advisable to record other influences such as weather
changes, emotional upsets, menstrual period. This diary will
be invaluable in assessing the degree of allergy.
When the two weeks are up it is time to take the 'chal-
lenge'. Eat a portion of the suspected allergy food three times
in the one day. For example, if wheat is the suspected aller-
gen, have toast and Weetbix for breakfast, a sandwich for
lunch and pasta for dinner. Refrain from the food for two days
after the challenge, as symptoms such as eczema may take
that long to appear.
Step 2: Abstinence
Once you have ascertained that a particular food is a problem,
continue fairly rigorous avoidance for a further three months.
Try a few of the following suggestions to allow both the
digestive and immune systems to recover.
To improve digestive fgnction

Take one teaspoon of herbal bitters in a wineglass of water,
sipped before dinner; and take a digestive enzyme tablet with
each meal.
Step 3: Easy does it

After three months' strict avoidance, you may start to include
the food back into your diet. But not all at once! Allow one
serving of the allergy food every four days. This will reduce
Tailor-made 209
any chance of an allergic reaction. After some experimenta-

tion, you may find that you can eat the 'allergic' food more
frequently than once every four days. However, if symptoms
return, back off. Each person has their own threshold, beyond
which the old symptoms will appear. Note that if your
immune system is compromised by an infection or stress it
will be less able to cope, and so it is wise to reduce con-
sumption of the allergy food as a precaution.
Testing
No testing method, laboratory or other, is 100 per cent
accurate in diagnosing a food allergy. These include the
skin prick test (although helpful for atmospheric aller-
gens such as dust mite and pollens), RAST (Radio
Allergo Sorbent Test), cytotoxic (blood test), vega
I
machine and listen machine (use acupuncture points)

and kinesiology (muscle testing). However, they may be
useful in confirming a reasonable suspicion.
Menopause
Menopause is the time when a woman's menstrual cycle
ceases and quantities of the two female hormones, oestrogen
and progesterone, dwindle. Rarely does it happen overnight,
often taking from two to five years. When ovaries cease pro-
ducing their hormones, the adrenal glands and fat cells may
take over the role of hormone manufacture to a certain
extent. Theoretically, this means a smooth transition from
high to lower hormone levels, but unfortunately this does not
always occur. T h e mixed bag of menopausal symptoms may
include hot flushes, depression, dry skin, less vaginal lubri-

cation, osteoporosis, heavy bleeding, insomnia, depression
and irritability.
Hormone Replacement Therapy (HRT) involves taking
synthetic hormones to prevent symptoms. Some women find
H R T an answer to their prayers, some experience side
effects, others prefer to enter this phase of their lives without
chemical interference. Many women pass through menopause
symptom-free regardless.
Diet
Avoid sugar and caffeine. Limit your alcohol consumption to
one or two glasses daily.
Avoid hot spicy food and alcohol if you have hot flushes.
Hot flushes may coincide with times when blood sugar levels
are low; for example, half an hour before dinner. If this is the
case, eat small meals frequently so that your sugar levels
remain steady. Cool peppermint tea may help relieve hot
flushes. Vitamin E at 1000 iu daily may also help.
Eat four servings of fish a week for the omega3 fatty acids.
Eat several foods containing phyto-oestrogens each day
(see below).
Phyto-oestrogens exert a very weak hormonal influence,
much weaker than that of the real hormone produced by the
ovaries. Throughout the body there are hormone receptors that
work much like doorlocks, and hormones are the 'keys' that
fit these locks. Phyto-oestrogens also fit these locks. Once the
receptor sites are full with either phyto-oestrogens or oestro-
gens, any excess hormone is excreted. In this way, phyto-
oestrogens help to normalise hormone levels. This is useful for
menopause when there is too little hormone and some cancers
where there is too much. Foods high in phyto-oestrogens
include soy sprouts, alfalfa, green beans, split peas, olives, soy-
beans, tofu, soy drink, parsley, chickpeas, cherries, corn, oats,
Tailor-made 211
barley, rye, wheat, rice, pomegranate, hops, sesame seeds,

linseed, buckwheat, millet, sage, fennel, celery, carrots,
cabbage, rhubarb and garlic.
Other thfngs
If you suffer from vaginal dryness, insert a 500 iu vitamin
E capsule into the vagina each night.
Stop smoking. Smoking lowers oestrogen levels and
women who smoke experience menopause on average five
years earlier than women who don't.
Stress can cause menopause to occur earlier and worsen
existing symptoms. Look to ways of minimising stress. Buy
a cat, lie in a bath, walk the dog, don't accept family
invitations.
Premenstrual syndrome
One-third of all women suffer from premenstrual syndrome
(PMS). PMS is a collection of about 150 symptoms. T h e most
common are anger, anxiety, backache, bloating (particularly
abdomen), breast tenderness, clumsiness, confusion, crying,
fatigue, fluid retention, forgetfulness, headache, insomnia, leg
cramps, moodiness, irritability, nausea, craving chocolate and
carbohydrates, pimples, weight gain.
PMS responds very well to natural remedies. Keep up the
regimen for at least four menstrual cycles.
Diet
Vegetarian women suffer less from PMS than meat-eating
women do, because more fibre is consumed in the diet.
Soluble fibre is able to stop cholesterol and excess oestro-
gen from recirculating.
Reduce red meat and dairy foods.
Eat fish four times a week to provide the omega-3 fatty

acids, which will help ease the inflammatory symptoms of
PMS.
Cut out all sugar, salt and white flour products. A study
revealed that women with PMS consumed 275 per cent
more refined sugar and 62 per cent more white flour prod-
ucts than did women without PMS. It also found that
women with PMS consume 79 per cent more sodium.
Caffeine will make all symptoms worse, especially anxiety
and depression. You may drink a cup or two a day in the
first two weeks of your cycle, but after day 15 don't even
think about it. T h e same goes for chocolate and cola
drinks. Caffeine affects hormones adversely, as well as
being a major contributor to fluctuations in blood sugar
levels. T h e xanthines in coffee and chocolate have an
effect on oestrogen receptors in the breasts, contributing
to breast tenderness and enlargement. Drink dandelion
root coffee instead. Dandelion root is good for the liver,
which metabolises excess hormones.
If your PMS symptoms include cravings for sweet food,
mood changes or forgetfulness, adopt the eating pattern
suggested for hypoglycaemia on page 25, which basically
entails eating small meals regularly.
Eat only organically grown chooks and eggs as they are not
pumped up with extra synthetic oestrogen.
Other things
There are several good 'women's formulation' multivita-
min and mineral supplement tablets available specifically
for PMS; they have higher amounts of B6, magnesium and
zinc.
Take extra magnesium and vitamin B6 a week before
your period is due, particularly if you suffer from breast
Tailor-made 213
tenderness, weight gain, fatigue, anxiety, cramping and

nervous tension.
Take vitamin E 300 to 600 iu daily throughout the month.
Vitamin E will relieve breast tenderness.
@ Evening primrose oil (EPO) is very successful in relieving
many of the symptoms of PMS. It contains gamma lino-
lenic acid (GLA), which is converted in the body into
hormone-regulating prostaglandins. In order to be
effective, GLA needs to be incorporated into every cell,
which is why you need to take EPO for several months.
Take 3 grams of EPO daily.
Overweight
With all the pressure society places on not being overweight,
you would have to be a masochist to want to be fat. It is,
therefore, unfair to blame people for eating too much, when
it is obvious that eating too much is the cause of their over-
weightness. Hormonal problems do have a role in obesity, but
only a very few people have entirely hormonal weight prob-
lems. Overeating is an addiction to food which should be
given the same consideration as any other addiction. When
we were babies and terribly vulnerable, a source of comfort
and nourishment was mother's milk (or formula). When we
were afraid or tired or angry and cried, we were given the
breast or bottle. When we are upset or stressed, many of us
still need to feel comforted, just as we did when a baby. Some
people choose alcohol, some people choose cigarettes, others
seek solace in chocolate.
Is your mother overweight? Is your father overweight? Are
your sisters and brothers overweight? Whether it is nature or
nurture, a higher proportion of overweight: people have over-
weight families. Another reason for overweight is one diet too
many. T h e truth will out! People who have been on many

diets, particularly low calorie ones, tend to be more over-
weight than those who have never dieted. We now know that
dieting interferes with metabolism, which slows down as we
reduce the amount we eat, creating a vicious cycle. T h e met-
abolic rate is the rate at which energy is used and released
by the cells. A higher metabolic rate means that more energy
is used and more body fat is burned for energy. A low or
sluggish metabolism means that cells are more thrifty in their
use of energy and calories.
Diet
Before you do a thing, write a complete diet diary for one
week. Don't change a thing and don't judge. Take this diary
to a dietician, to sort out any problem areas; for instance,
missing breakfast, a cafe latte too many, too much hidden fat.
Along with all food and drink, keep a written record of your
emotions. Sometimes we don't realise we are eating because
of something emotional, such as boredom, fear, or rage.
Fat, protein, carbohydrate and alcohol contain calories. If
we consume more than our bodies need, we can store the
rest as fat (except for protein, which is not stored, but
should not be eaten in excess of needs; that is, 1 gram per
body kilogram daily). Recent research has shown that
excess fat is more likely to be stored as fat than excess
carbohydrate is. In practice, choose a baked spud over a
chip. T o become more savvy with what's fat and what's
not, buy a nutritional counter showing the fat content of
food. Alcohol is also stored as fat, avoid it.
Eat small meals often, according to the hypoglycaemia diet
on page 25. That is, a little protein with carbohydrate every
two to three hours, so that you don't have a chance to get
hungry. Eating frequently will increase your metabolic rate.
No more than 25 per cent of your total calories should
Tailor-made 215
come from fat. If your dietary requirements were 1200 to

1500 calories a day (a reasonable amount for most people),
your fat intake should not exceed 33 to 42 grams of fat a
day.
Eat smaller portions of food but don't starve yourself, even
missing breakfast causes a drop in your metabolic rate.
Your diet should resemble the suggested format on page 203.
Focus on low fat, high fibre and protein-rich foods.
Other things
Exercise is an absolute must in any weight loss program.
Make it a priority to exercise for 40 minutes, five times a
week. T h e best kind of exercise will have you puffing, such
as hill walking, cycling, jogging or gym work. Don't be
alarmed if you put on some weight. But you should lose
centimetres. Muscle tissue weighs more than fat but uses
more energy.
Skin
Beauty may be more than skin-deep but having beautiful
skin never hurt anyone. Skin is our largest organ and reflects
our state of health and mind. Skin is often the first indicator
that things are going awry. Many people find that their skin
reacts when they are under stress, whether it is an outbreak
of eczema, acne or just looking tired and lacklustre.
T h e following recommendations are not specific to any
particular skin problem but will invariably go a long way to
helping any skin disease including excema, acne and psoria-
sis. These recommendations will help to transform your skin
to peak condition.
Drink water like there is no tomorrow; pure water,
216 TAe Commonsetsse Guide to Eating Well
anywhere between 2 to 3 litres. Yes, your bladder will com-

plain but will eventually calm down after realising you are
serious. Unless your skin is fully hydrated, there is no
chance of looking good.
In addition to the water, drink one carrot juice daily (for
the beta-carotene), as well as two to three herbal teas.
Choose from red clover, burdock, nettle or a combination.
These are traditional herbal 'blood purifiers' that work at
cleaning the body from the inside out.
Avoid tea, coffee, chocolate, cheese and sugar.
Avoid deep-fried foods, although some kinds of fat are
good and will bring sleekness to your skin. Eat fish
(contains the omega3 fatty acids. Have you ever seen a
seal with bad skin?). Other foods with 'good' fats include
avocados, seeds, tahini and nuts.
Evening primrose is beautiful for skin, particularly if your
skin is affected by hormones or eczema. Take 3 grams
daily.
Vitamin A and zinc are excellent for all skin problems.
Take a tablet of each daily.
B-complex is a must, particularly if stress is a trigger.
Exercise regularly, washing off sweat as soon as possible.
Drink plenty of water before, during and after exercise to
avoid your skin dehydrating. In addition, you might like to
combine a few drops of rosewater in pure water and spray
over the face and neck after exercise.
Creative visualisation, a type of meditation, may improve
your skin. Each day, for a few minutes, visualise your skin
as clear and blemish-free; think of swimming in a cool lake
under moonlight.
Use an oat sock (see page 106) or sorbolene instead of soap.
Massage olive or jojoba oil all over the body before you
shower or bath. T h e warm water will help your skin to
absorb the oil.
Tailor-made 21 7
Stress
Stress is a major cause of illness - a fact that most of us
intuitively know. T h e science that has gone about proving
our hunch is called psychoneuroimmunology and it acknowl-
edges the connection between the mind (psych), nervous
and hormonal systems (neuro) and the immune system
(immunology). Described succinctly by Deepak Chopra,
modern guru of the mindlbody connection: 'The mind and
body are like parallel universes. Anything that happens in the
mental universe must leave tracks in the physical one.'
Lifestyle changes take precedence in dealing with stress,
although dietary changes and supplements can mitigate its ill
effects. Most people who are stressed feel pressed for time,
unable to fit another thing into their hectic schedule. This is
the most telling sign that time-out is precisely what is
needed. Time-out to exercise and meditate - about 20
minutes of each and every day. If you change your day to
ensure these two things take priority over business or social
demands, you will be healthier and happier. I can't vouch for
wealthier!
Diet
If you are stressed, now is not the time for radical dietary
changes. Ease into it slowly. Maybe exit the coffee first and
in a couple of weeks try another change.
Never miss a meal. When blood sugar levels are low, the
symptoms of stress increase. Eat small meals regularly,
every three to four hours. Each meal should contain a small
portion of protein; for example, egg, cheese, nuts, beans,
fish.
Give sugar a miss. This includes the 3 pm chocolate hit.
You will no doubt love that hit of sugar that stops you
feeling so tired, but your body doesn't. T h e extreme highs
218 The Commonsense Guide to Eating WeZZ
and lows of blood sugar levels leave you more depleted.

Eating sweet foods when stressed is like cruelty to a dumb
animal. You.
Brown rice, oats, root vegetables (such as carrots and pars-
nips) and legumes (such as kidney beans and lentils) are
grounding and very nurturing for the stressed nervous
system.
There is room for 'comfort' food in the anti-stress diet,
particularly in times of high stress. These may be foods of
your childhood, such as a roast dinner, porridge, rice
pudding, moussaka.
Caffeine is O.U.T. If you find a cup of coffee relaxing, it
is probably because you are addicted to the stuff. Kick the
habit. Caffeine increases the release of adrenalin the stress
hormone, something that is working overtime anyway.
Avoid coffee and caffeine-containing things, such as cola
drinks and guarana. Be prepared for whopping caffeine
withdrawal headaches 18 hours after your last cup of coffee.
Swear at me if you wish, it will take up to 48 hours. Once
released from caffeine's grip, take your comfort from a
range of herbal teas (see page 90) or one or two cups of
tea. While tea contains caffeine, it is not absorbed to the
same extent.
Although it is tempting to drown your troubles, alcohol is
counterproductive. It is a nervous system depressant. After
the initial euphoria, alcohol can leave you feeling more
stressed.
A B-complex vitamin is important at this time. Take one
each morning.
Take at least 1 gram of vitamin C daily; the adrenal glands
chew up vitamin C during stress.
Potassium is good for nerves and magnesium is good for
tense muscles - you probably need both by the truckload.
Stress-relieving herbs support the adrenal glands, the
nervous and immune systems. These include passion-
flower, scullcap, valerian, licorice, St John's wort, panax and
Siberian ginseng, lemon balm, kava and chamomile.
Healthy heart
Heart disease commonly manifests as atherosclerosis, with
the main symptoms being high blood pressure and high cho-
lesterol. Heart disease is a big killer in Australia and other
industrialised countries. Of course there are hereditary con-
siderations, but there is no denying that diet and lifestyle play
a huge part in heart disease.
Don't just think about it, you mast start managing your
stress. Do something for it every day - walking, tapestry,
singing, meditation, rock climbing, yoga, dancing, counsel-
ling. Regular aerobic exercise decreases LDL levels and most
atherosclerosis risk factors. Being overweight is a risk factor.
Lose it. And stop smoking if you possibly can.
Diet
Be firm in restricting fats. A low-fat diet is recommended,
where less than 25 per cent of total calories come from fat.
Avoid fried and processed foods that often contain hidden
oils. Although cholesterol in food is a factor, it is more
important to limit the fats, particularly the saturated fats in
the diet; for example butter, cream, ice-cream, full cream
milk, lard, beef, lamb, bacon, organ meats, eggs, pork, deli-
meats and yellow cheese.
Taking a leaf from the French who seem to have beaten
the heart-disease odds (see French Paradox, page 173), you
may indulge in olive oil, cold-pressed vegetable oils and
fish. Eat fish particularly, as it is full of the protective
omega3 fatty acids. Eat four servings of the critters each

week: canned or fresh but definitely not fried.
For many years, salt was classified as a baddy because it
was thought to increase blood pressure. Now, the jury is
out. It seems that some of us are 'salt sensitive', while
others may soak in brine and not be affected. Nevertheless,
don't be heavy handed with the saltcellar.
T h e following foods do not contain cholesterol but are able
to increase our blood levels of this risk factor: coffee,
alcohol (over two glasses daily), sugar and hydrogenated
fats such as margarine.
Soluble fibre (see page 29) reduces cholesterol by pre-
venting it from being absorbed or reabsorbed. T h e soluble
fibre 'chelates', or holds on to, the cholesterol and elimi-
nates it via the bowel. Good choices include oat bran, rice
bran, barley bran, vegetables, fruit, legumes, pectin and
psyllium.
Foods with cholesterol-lowering effects on the body
include artichokes, ginger, cucumber, seaweed, banana,
quince, onion, garlic, ginger, pineapple, oatmeal, legumes,
grapefruit, oranges, apples, yoghurt, carrots, barley, egg-
plant and shiitake mushrooms.
T h e liver is able to make bile from cholesterol. Be kind to
your liver: drink the juice of half a lemon in hot water each
morning before breakfast and/or sip a teaspoon of herbal
bitters in a glass of water before dinner each night.
T h e antioxidants are big news in the treatment of heart
disease, particularly in preventing and reversing the
damage to arteries from atherosclerosis. Take one vitamin
and herbal antioxidant (containing grapeseed) tablet daily.
In addition to eating fish, take evening primrose oil, 3
grams daily.
Lecithin regulates cholesterol levels. Take one teaspoon or
four capsules daily.
Glossary
Amylase An enzyme present in saliva and pancreatic juice,

which is responsible for breaking down carbohydrates into
smaller units.
Antioxidants A substance that protects against damage
from free radicals. T h e body makes its own antioxidants,
such as catalase and superoxide dismutase. Various nutri-
ents also act as antioxidants including vitamin A, beta-car-
otene, vitamins C and E, selenium, zinc and bioflavonoids.
Carcinogen A general term for an agent that can cause
cancer. Examples include cigarette tar; ultraviolet radiation
(sunlight); fats that have become oxidised (rancid); the
nitrates used for colouring and preserving meats such as
salami; and the pesticides and fungicides used on our agri-
cultural produce.
Chelate T h e word chelate is derived from the Greek word
for claw. A chelating agent grabs on to another substance.
This can be used to either take substances out of the body
or to enhance their absorption, depending on the particular
chelating agent.
Cytoplasm T h e jelly-like substance that surrounds the
nucleus in the cell.
Diuretic A substance that increases the volume of urine, by
increasing the amount of salts and water exreted via the
kidneys.
222 The Commonsense Guide to Eatilag Well
Dysbiosis A state of bowel microflora disharmony.

Alcohol dehydrogenase T h e enzyme necessary for con-
verting alcohol, mainly found in the liver. Alcohol dehy-
drogenase requires the mineral zinc to function.
Emulsify T o make an emulsion. An emulsion is a liquid
mixture where an oily substance is combined with water
substance and the two don't separate. Lecithin is an
exmple of an emulsifier as it is both fat- and water-soluble.
Enzyme An enzyme is a protein that, in small amounts,
speeds up the rate of a biological reaction without being
used up in that reaction. Enzymes are used extensively
in the body for all manner of things. Enzymes often
require coenzymes, such as magnesium and zinc, in order
to work efficiently. Heat and pH may also slow or speed
enzyme activity. Enzyme names often end in 'ase'; for
example, lactase and alcohol dehydrogenase. T h e diges-
tive enzymes are predominantly used to break down
bigger food fragments into smaller fragments. For
instance, carbohydrate-splitting enzymes (amylase) are
able to split a complex carbohydrate into one and two
sugar units.
Free radical A free radical is defined as any molecule that
has an unpaired electron in its outer orbit. Molecules like
their electrons paired, so this situation is disturbing. T h e
free radical molecule with the unpaired electron is unbal-
anced and therefore highly reactionary. In non-technical
language, they are troublemakers! Although they are tiny,
free radicals can wreak havoc to our cells. Free radicals
cause harm in two distinct ways. First, to the cell
membrane. T h e damage means that nutrients and oxygen
cannot enter the cell from the bloodstream and, conversely,
waste products are unable to leave the cell. This effec-
tively means a cell's death. Second, free radicals may also
enter the cell and disturb the FWA and DNA, our cell's
Glossary 223
genetic material. Mutations will occur when the cell next

divides if free radicals have changed the genetic code.
There is some evidence to suspect this could explain the
mechanism by which some cancers are caused.
Glucose Tolerance Factor (GTF) A molecule made up
of 2-nicotinic acid, cysteine, glycine, glutamine and chro-
mium. Is a cofactor for insulin, facilitating entry of glucose
across cell membrane.
Glycolysis A ten-step conversion of glucose to pyruvic acid
to lactic acid. Glycolysis takes place in the cytoplasm of
cells and involves the production of a small amount of
energy that is used for the workings of the cell.
Goitre Swelling of the neck due to an enlargement of the
thyroid gland. T h e goitre could be due to under- or over-
functioning or simply an overgrowth or tumour of the
thyroid gland.
Haemoglobin An iron-containing substance within red
blood cells, capable of carrying oxygen.
Haemosiderin A storage form of iron found particularly in
the liver.
Half life T h e time it takes to reduce the level in the body
(of a particular substance - for example, caffeine) to half
its initial value.
Hypothalamus T h e part of the brain that controls various
bodily functions including thirst, temperature, water
balance, hunger and so on.
Insulin A hormone secreted by the pancreas that is impor-
tant for regulating the amount of glucose in the blood.
Interstitial fluid T h e fluid between cells.
Intrinsic Factor (IF) A protein substance secreted in the
stomach. It is necessary for the absorption of vitamin B12.
A failure of secretion of Intrinsic Factor leads to pernicious
anaemia.
Isoflavones Plant substances found in legumes - for
example, genistin in soy - which are structurally similar to

oestrogen, and are able to bind on to oestrogen receptors.
Lipoprotein A protein-coated vehicle that transports fatty
substances including cholesterol, triglycerides, phospho-
lipids, hormones and fat-soluble vitamins around in the
bloodstream. Sometimes called LPs (I've always wondered
what happened to vinyl records).
Miso A fermented soy paste made by inoculating trays of
rice with the mould AspeqZas oqzae. A ground preparation
of cooked soybeans and salt is then mixed in and the mass
is allowed to ferment for several days before being ground
into a paste that has the consistency of peanut butter. T h e
entire miso process takes 10 to 40 days. Miso is used as a
flavouring for soups and on vegetables. It is a source of
B12 as well as bowel friendly bacteria.
Oligosaccharide Undigestible starch found in seeds and
beans.
Peristalsis A wavelike movement that progresses along
some of the hollow tubes of the body, particularly the
bowel.
Phytates Not a fire, although often in cereals and legumes.
Phytates or phytic acid can reduce the absorption of certain
minerals including iron, zinc and calcium. Phytic acid is
the calcium or magnesium salt of inositol and phosphoric
acid. Phytates are destroyed by heat and phytase. Phytase
is an enzyme present in grains and also in kidneys.
Pica Eating non-nutritious substances such as stones, chalk,
dirt or ice. May be due to a deficiency of minerals, partic-
ularly iron.
Portal circulation Venous blood flow from the intestines
(spleen, stomach) to the liver.
Probiotics Beneficial microflora in the bowel; for example,
LactobacilIzls acidophilas.
Smooth muscle (or involuntary muscle) Occurs in
Glossary 225
hollow organs such as the bowel, blood vesels, gall bladder

and uterus.
Solvent A liquid that can hold dissolved substances.
Superoxide dismutase An antioxidant enzyme in the
body. Can contain copper, manganese or zinc.
Triglyceride A fat consisting of three fatty acid molecules
combined with one glycerol molecule. Triglycerides are
the most common type of fat found in the body and in
food.
Unsaturated fatty acid A fatty acid (chain or carbons)
where there is one or more double bonds.
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Mim Biem

Part 11: Essentials

3 Protein: strength and structure 37

Part 111: Bits and Pieces

Food additives: preserve or punish? 71

Part IV: Our Daily Food

Part V: Vitamins and Minerals

Mr Average and Mrs Typical

Part VI: Nuts and Bolts

This book is essentially a distillation of ten years of teaching

I have some very smart patients. Sick, but smart. It always

Nearly every magazine and infotainment program has

which to create cholesterol in the first place. And what's

How the worm turns

In conjunction with the GIT, other structures including the

The ins and outs

is broken down into glycerol and fatty acids, and carbohydrate

off is that it lacked taste and smell. Our sense of smell is

compounds in many types of foods, not only wine. It stands

Sweet, sour, salty and bitter

sends mixed messages to the digestive system and is respon-

Stomach acid: double, double, toil and trouble

pH is all very well, but what has it got to do wfth me?

Bile: digestive detergent

Unfortunately you are washing up. You are not environ-

Villi: the coal face of digestion

The small intestine is where virtually all digestive action

The topography of the small intestine consists of fmger-

pis up wiH\ the

couple of cells thick and is where nutrients are absorbed

lymphatic system. The chylomicrons eventually enter

The end of the tunnel

Abdominal massage can be very helpful for people who

A fart is predominantly hot air expelled from the anus,

(rotten egg gas), indole, skatole and arnrnonia (smells

T h e word carbohydrate to many people conjures up plates of

From the humblest to the most grandiose carbohydrate

If you join two monosaccharides together, you have a disac-

Complex carbohydrate no. 1: Starch

Complex carbohydrate no. 2: Glycogen

Complex carbohydrate no. 3: Ffbre

cross this barrier, with fructose taking more than double

What happens to glucose in the bloodstream?

nutrients of digestion straight to the liver to be sorted and

dinner. You have effectively entered a fasting state, with

sugar levels include apples, blueberries, rye, oats,

Once the glucose is absorbed into the bloodstream, it

Exactly how do I get energy from food?

Little energy is released in this process and sometimes

If the glucose isn't immediately snapped up and used for

as energy at another time. One way of doing this is creating

Cows can, horses can, even mice can digest

and onto everything. What was formerly sneered at as chaff

softer stool. It is a soluble fibre, capable of lowering choles-

Algin is a type of fibre found in seaweed. Although it is mostly

ill-effects of radiation, which made seaweed very popular

Chitin is an unusual fibre, one that is not carbohydrate, found

What fibre can do for you

all sorts of problems including constipation and bowel cancer.

Help with weight loss

Tipping the balance

A diet which promotes healthy microflora includes

Look in the mirror - what you see is protein