Nutrition III - Nutrition & Lifestyle - The Naturopathic Diet

Question 1

The Naturopathic Diet – basic principles

Answer 1

Naturopathic nutritionists tailor food and lifestyle recommendation to the individual’s needs discovered during the consultation.

Consider the following basic principles:
* Provide a balance of all nutrients the body requires to function optimally
* Support optimal digestion to ensure good absorption
* Avoid toxic and damaging substances
* Detoxify the body periodically
* Ensure regular exerciose and time in nature
* Promote health and longevity

Question 2

Unrefined and Whole foods

Answer 2

Focus on unrefined and whole foods:
* Unprocessed and unrefined foods that are in their natural state supply the body with all nutrients needed for health and growth.

Include:
* Fresh vegetables and fruit
* Legumes and whole grains
* Nuts and seeds
* Small amounts of oily fish
* Water and herbal teas

Question 3

Vegetables

Answer 3

Vegetables:
* Organic vegetables in a range of colours should be eaten daily in a healthy diet (ideally buy local and in season).
* Different colours reflect different plant pigments with varying beneficial properties
* Vegetables contain an array of nutrients including: Macro and micro nutrients, phytochemicals, antioxidants and fibre, which are essential to human health
Phyto = plant (Greek)

Question 4

Key plant pigments:
Beta-carotene

Answer 4

Plant Pigment: Beta-carotene
* Type: A carotenoid
* Colour; orange
* Sources: Carrot, winter squash, sweet potatoes, orange
* Properties: Antioxidant and pre-curser to vitamin A in the body

Question 5

Key plant pigments:
Lycopene

Answer 5

Plant Pigment: Lycopene
* Type: A carotenoid
* Colour: Red
* Sources: Tomatoes, watermelon
* Properties: Antioxidant and anti-cancer properties

Question 6

Key plant pigments:
Lutein

Answer 6

Plant Pigment: Lutein
* Type: A carotenoid
* Colour: Yellow
* Sources: Green leafy veg, green peas, broccoli
* Properties: Antioxidant that is particularly beneficial for eye and skin health

Question 7

Key plant pigments:
Anthocyanin

Answer 7

Plant Pigment: Anthocyanin
* Type: A flavonoid
* Colour: Red, purple
* Sources: Blueberries, blackberries
* Properties: Powerful antioxidant properties

Question 8

Key plant pigments:
Quercetin

Answer 8

Plant Pigment: Quercetin
* Type: A favonoid
* Colour: Yellow
* Sources: Onions, broccoli, apples, grapes, citrus, berries
* Properties: Anti-inflammatory and antihistamine properties

Question 9

Dark leafy greens

Answer 9

E.g. Spinach, rocket, kale, watercress, swiss chard, bok choy, dandelion greens
* Chlorophyll-rich, high amounts of minerals: Magnesium, iron, potassium, calcium, manganese; Vitamins: A, C, E, K, B6, folate (B9); Phytochemicals; carotenoids, quercetin; Fibre
* Anti-inflammatory and antioxidant – high phytonutrient content, (especially carotenoids / quercetin) protects against chronic diseases.
* Bone health – excellent source of vitamin K (bone mineralisation)
* Blood – building – iron and folate used for red blood cell synthesis

Question 10

Energetics of Vegetables

Answer 10

Energetics of vegetables:
* Allium Veg: Warm (garlic is hot)
* Root veg: Warm, sweet nourishing
* Veg. fruits: Cool, hydrating, orange coloured are warming
* Cruciferous veg: Cool to warm (contain sulphur)
* Dark leafy greens: Cool, hydrating, detoxifying
* Salad: Cool, hydrating, detoxifying
* Legume veg. Cool, hydrating, nourishing, detoxifying

Question 11

Fruit

Answer 11

Fruit – packed full of micronutrients and phytochemicals.
* Antioxidant-rich (most are found in fruit skins – opt for blue / purple skinned fruit – high in antioxidants such as anthocyanins & resveratrol).
* Flavonoids support cardiovascular health by promoting vasodilation, lowering LDLs and protecting against vascular endothelial damage.
* Eat the fruit as the juice is devoid of fibre. It delivers too much fructose to the liver too quickly too quickly and readily converts to fat (this can contribute to fatty liver)
* Avoid commercial juices as they are highly processed
* Eat fruit away from other food so it can be easily absorbed. Also avoid in cases of yeast infections / candida

Question 12

Energetics of fruit

Answer 12

Energetics of fruit:
* Cherries: warm
* Peaches, apricots: neutral to warm
* Grapes: neutral
* Apples, pears: cool, nourishing, hydrating
* Berries: cool, hydrating, support digestion (if sour)
* Citrus: cool, refreshing, hydrating, support digestion and liver
* Bananas: cool, unripe (drying), ripe (damp)

Question 13

Beans and lentils (legumes)

Answer 13

Beans and lentils (legumes) provide an excellent source of:
* Plant protein and complex carbohydrates
* Soluble and insoluble fibre. This supports bowel elimination and a healthy gut microflora (i.e. supporting digestion, vitamin production etc). The high fibre content also slows down the absorption of sugars – help stabilize blood glucose levels
* Many legumes must be cooked to inactivate ‘lectins’ – chemicals involved in plant defence can cause severe gastrointestinal problems

Question 14

Nuts

Answer 14

Nuts:
* Good source of protein, unsaturated fats, vitamin E, various minerals and fibre
* Support cardiovascular health (rich in vitamins E and arginine), healthy weight management and blood sugar regulation
* Ideally soak organic nuts (and seeds) before eating to reduce enzyme inhibitors, and to make them easier to digest late
* Healthy nuts include: almonds, walnuts, hazelnuts, pecans, brazil, macadamia, cashew, chestnuts, pine nuts
* Walnuts – support brain health (due to the phospholipids)
* Brazil nuts – abundant in selenium which is a potent antioxidant, but also supports thyroid hormone function (T4 to T3 conversion)

Question 15

Seeds

Answer 15

Seeds:
* Highly nutritious – a rich source of protein, healthy fats and fibre. Most seeds are higher in Omega-6 (except chia and flax).
* High fibre content slows the release of sugar in the blood (preventing a sugar spike) and is important for bowel transit time
* When soaked, Chia and flaxseeds are an excellent source of soluble fibre. The polysaccharides form a mucilage which helps to sootg irritated mucosal membranes
* Insure seeds (e.g. flax) are freshly ground as they oxidize quickly
* Healthy seeds include: pumpkin, sunflower, chia, flax, hemp, poppy, sesame, safflower

Question 16

Coldwater fish

Answer 16

Coldwater fish:
* An excellent source of easily digested protein and the essential omega-3 fatty acids (must be obtained from the diet)
* Think SMASH – salmon, mackerel, anchovies, sardines, herring (High in omega-3, vitamin D; lower in mercury due to small size)
* The nutrients in fish are more available when steamed or baked at moderate temperatures
* Avoid BBQ or fried fish. The high temperatures destroy some nutrients and generate undesirable compounds linked with cancer
* Always opt for wild caught fish (not farmed), and avoid canned fish which compromises the nutritional content (esp. vitamin C)

Question 17

Good quality water and herbal teas

Answer 17

Good quality water and herbal teas:
* Remember, water is an essential nutrient
* Drink as much as the body requires
* Add a squeeze of lemon, mint leaves or slices of strawberry or cucumber to give flavour
* Select herbal tea is based on therapeutic properties; e.g. chamomile for its relaxing anti-inflammatory effects; peppermint for its anti-spasmodic properties
* Use filtered or spring water, avoid plastic bottles (which leech chemicals such as BPA)

Question 18

Raw vs. cooked foods

Answer 18

Raw vs. cooked foods
* Raw foods have the highest nutrients profile (i.e. more vitamins, minerals, probiotics, antioxidants, enzymes). The enzymes in food I’ve diminished/destroyed when heated above 42°C/ 107°F
* The longer food is exposed to heat and the higher the temperature, the greater the nutrient losses – especially water-soluble compounds such as vitamins C which leach into water (e.g. boiling)
* However, beta-carotene and lycopene become more available with heating as they released from plant cell walls
* Furthermore, Brassica (goitrogenic) foods (e.g. cabbage, cauliflower) disrupt the uptake of iodine in the thyroid. However, goitrogens are inactivated by the cooking process

Question 19

Raw vs cooked balance

Answer 19

A balance of both raw and cooked food is important.
Consider the persons constitution and current state of health. For example:
* A convalescing or elderly person requires more ‘warming up’ (cooked foods) compare to an overstressed/stimulated person who needs cooling raw foods.
* If digestion is weak, cooked foods are easier to extract nutrients from. Cooked foods and warming spices also promote the ‘digestive fire’, which supports the production/flow of digestive juices
* Cooling foods (e.g. fruit) in the warmer months and warming foods (e.g. stews) in the cooler months are recommended