Nutrition for Seniors Eating Well As You Age

Transcription

1 Nutritin fr Senirs Eating Well As Yu Age Cntents Page 1. Senirs Weekly Meal Plan 2 2. Shpping List fr Menus 8 3. Cking Strage Tips 9 a. Cking Yur s b. String Yur s 4. Dietary Health Ntes Acid and Alkaline Bdy Balance Thrugh Yur s 13 a. Reference List fr Acid/Alkaline s Recmmended Objectives and Shpping Lists fr: a. ADD/ADHD 18 b. Cancer 20 c. Cardivascular- Heart 23 d. Diabetes 27 e. Multiple Sclersis 30 f. Osteprsis 31 g. Ostearthritis Tasty Recipes 35 a. Ingredients b. Recipes 1

2 Senirs Weekly Meal Plan All serving sizes are designed fr Senirs. As a persn ages the serving sizes will typically becme smaller t suit the individual s appetite and lifestyle. The rder f the days fr each meal can be interchanged, t prvide mre variety in the menu planning. e.g. Day 1 Breakfast, Day 2 Lunch and Day 4 Dinner, all n the same day s menu. Breakfasts: Day One Ygurt, lw fat, lactse free Buckwheat Pancakes Maple r Natural Syrup Cffee/Tea Day Tw Oatmeal milk Raisins r fruit Cinnamn Mang r Pineapple r Papaya Juice Herbal Tea Day Three Ygurt, lw fat, lactse free Fried r Scrambled Egg Bagel with butter Cffee/Tea 3.5 z 1 medium size 2 Tablespns 6-8 fl. Oz 1 cup 2 z 1Teaspn 4 z 6-8 z 3.5 z 1 egg, r 2 eggs medium/large ½ tasted 6-8 z. 2

3 Breakfast Day Fur Mang r Pineapple r Papaya Juice French Tast with berries Maple syrup r Natural Syrup Cffee/tea Day Five Ygurt, lw fat, lactse free Omelette, milk added ½ bagel with butter & jam Juice fruit blend Cffee/Tea Day Six Ygurt, lw fat, lactse free Raspberries r seasnal berry Egg, pached Bread- multigrain, butter Cffee/Tea Day Seven Bagel multigrain, butter Egg biled Smthie, lw fat milk Cffee/Herbal Tea 4 z 1 slice + 2 z. 2 Tablespns z 3.5 z 2 eggs Medium/Large 1 Tablespn f Jam 4.0 z z 3.5 z 2.0 z 1 large egg 1 slice z 1 regular size 1 large egg 4.0 z z 3

4 Lunches Day ne Cream f Tmat Sup, w/milk Egg Salad Sandwich Fruit - Pineapple, peaches Tmat/Vegetable Juice 8.0 z 2 slices 3 z 6-8 0z Day Tw Sup with Ndles r Salad ( lettuce, tmat, grated carrts, avcad, sliced hard biled egg) White tuna sandwich Tmat/Vegetable Juice Day Three Chicken Ndle Sup Or Greek Salad Chicken Sandwich with Cheese, lettuce, tmat Apple Crisp Cffee/Herbal Tea 8 z 8 z 2 slices 6-8 z 8 z 8 z 2 slices 4 z 6-8 z 4

5 Day Fur Fried Egg Sandwich with lettuce, tmat, pepper r Salad ( Chicken, lettuce, ndles, tmates, sliced almnds) Day Five Onin Sup Pizza Slice (regular crust, meat, vegetables) Jell with fruit Herbal Tea 1 Egg, 2 slices 8 z 8 z 1 Slice 4 z 6-8 z Day Six Brccli sup w milk Beef Stir fry Lactse free 1-2 % milk Ice Cream Day Seven Carrt Sup w/milk Gyr sandwich (pita, beef r lamb, nin, tmat) Raw brccflwer Fruit Salad with mang Lactse Free 1-2% milk 8 z 8 z 6 z 4 z 8 z 6 z 4 z 4 z 4 z 5

6 Dinners Day One Chicken Breast, debned & skinless, breaded Asparagus Sweet Ptat/Yam Dark chclate squares Herbal Tea Day Tw Turkey, white, rasted, & n skin Cranberry Sauce Three Vegetables Gravy Lemn Pund Cake N icing Tmat Juice r Tea Day Three Shepherds Pie Mixed vegetables w/ steamed carrts Cupcake Pineapple Juice r Tea 1 medium size 4 z 1 medium size 1 square 6 z 1 medium size 2 Tablespns 8 z Small pur 1 slice 6 z 6 z 8 z 1 small 6 z Day Fur Beef Meatballs w/ tmat 6z sauce and spaghetti 1 cup/ 8 z Banana Bread 1 slice Mang Juice r Herbal Tea 6 z 6

7 Dinners Day Five Salmn r trut Spinach, cked w/butter Stewed tmates Rice pudding -with 2% milk Herbal Tea Or Lemnade 4 z 1 medium 4 z 4 z 4 z 6 z 6 z Day Six Rast Lamb r Lamb Chps 4z rast, 6 z with bnes Mixed vegetables 8 z Brwnie square 1 square Herbal Tea 6 z Or Limeade 6 z Day Seven Veal r Baby Beef Liver Sweet ptat, baked Chice f 2 vegetables -steamed Gingerbread ckie Herbal Tea 6 z 1 medium 8 z 1 medium/ 2 small 6 z 7

8 2. Suggested Shpping Lists Guideline fr Menus Recmmended Amunt /Serving Suggested Intake Recmmended Intake/Week Minimum Weekly Purchase BREADS 1 slice /day 1/day 7 slices 1 laf* Milk 1-2 cups Every day 7-14 cups 2L Butter 1 z Every day 7 z. ½ lb Cheese 2 z 3 times/week 6 z 6 z YOGHURT 3.5 z Every day 24.5 z 30 z EGGS 1 egg Every day 7-10 eggs 1 dzen BEEF * (steak, rast, stew, hamburger,beef liver), LAMB, VEAL, CHICKEN,TURKEY FISH* FRUITS VEGETABLES VEG. SALAD (Lettuce, tmat, nin, cucumber, lives, beets) HERBS, CONDIMENTS, DRESSINGS (Cinnamn, clves, ginger, garlic, parsley, criander, pepper, salt, ccnut il, live il, balsamic vinegar) z 3.0-6z. Min. 1 fruit /day 3 veggies /meal (2-3 tablespns f each) As per chice 4-5 times/week 2 times/week 7 times/week Every day Every day (suggested fr lunch) z. 2 lbs z. ¾ lb 7 fruits r mre As per chice As per chice As per chice As per chice As per chice As per chice As per chice As per chice As per chice *Smaller prtins as a persn ages r has an illness requiring a tailred diet 8

9 3. COOKING/STORAGE TIPS a. Cking Yur : Make sure yur hands are washed befre yu start Gather yur pts and pans and have yur ven glves ready Steaming, rasting and slw cking are the best ways t ck. Even thugh s cmmnly used, micrwave is nt t yur advantage. If yu wish t use it, it is yur chice Saking D nt prepare mre fd than the requirement. Plan t ck the required amunts fr each day. It is nt recmmended t warm left vers, if yu can avid it. Fr instance, when yu have a big pt f sup that will last fr a few days, warm up nly the quantity yu need Fr frying: preferably use ccnut il; avid deep-fry Fr salads: use cld pressed live il Cking tips fr varius fds: carrts shuld be cked; if raw, they shuld be grated asparagus shuld always be cked spinach: must be cked (never eat raw) add veggies ( try all peppers and nins) fr scrambled eggs r an melette many grains are tastier and mre nutritius if yu sak them the night befre Sup brth Sup brth can be made frm: Chicken bnes and pieces that are left t ck at lw temperature, fr abut 2hrs. Let it cl dwn; then strain and refrigerate r freeze it Beef bnes and small pieces shuld simmer fr 3-4hrs. Cl dwn. Then strain, refrigerate r freeze it D nt mix pultry and meats tgether Vegetable sup : as yu are cleaning yur vegetables during the week, put all the unusable green and white pieces in a bag and keep in the refrigeratr. They will be useable fr up t 5-6 days r until they becme wilted. When yu are ready t make the brth, rinse them again; fill a gd size pt with water and add any quantity (little r lts) f these leftvers. Bring t bil and simmer fr at least 1 hr. When cl, strain the liquid. This is the mst nurishing vegetable base fr sup. Keep it in fridge r freezer t use when required. Discard the remainder. 9

10 b. Strage: After purchasing fd, it shuld be stred immediately: a. s that will spil, shuld be put in the refrigeratr r freezer b. All ther fds (dry fds like cereals, flurs, cans, cndiments, sauces, cereals, ils, hney) culd g int the cupbard r pantry c. Fresh fruits shuld be kept n the table/cunter. Can als be kept in refrigeratr fr crispness. Bananas excluded d. D nt allw frzen gds t stay at rm temperature until sft shuld nt be stred in metal cntainers Water shuld be stred at rm temperature. Juices shuld be kept cl 4. DIETARY HEALTH NOTES VEGETABLES brccli cntains all nutrients required by the bdy beans/ lentils eaten with rice are very nurishing mushrms : recmmended Shitake nly ptates : sweet ptates are the mst nutritius d nt mix vegetables and fruits; eat them at least 1hr. apart avid iceberg lettuce MILK &CHEESE ld cheeses are preferable; als feta and cttage cheeses n cream cheese cream : use sparingly YOGHURT plain, vanilla, lemn r lime are recmmended, lactse free if available EGGS sustain bne health; 1 egg/day (fried/biled/pached); if scrambled, 2-3 eggs are recmmended MEAT use land animal marrw bne brth fr sups if available ck meats at recmmended temperatures FISH: eat fish that have scales: albacre tuna, cd, haddck, halibut, pickerel, salmn, tilapia, trut(d nt eat the scales). 10

11 NOODLES AND PASTA avid wheat base type; Use in mderatin; preferably amaranth, millet, rice (brwn, wild, basmati), buckwheat, gluten-free if available BREADS suggested types : amaranth,, barley, buckwheat, flaxseed, millet, pumpernickel, rye, spelt and bagels, pita, surdugh, gluten-free are als gd chices FRUITS: d nt mix with vegetables; eat them at least 1hr. apart d nt eat fruits after 5 r 6 pm ranges/tangerines, grapefruits shuld be eaten befre 3 pm and ne hur apart frm any ther fd pineapple, lemns/lime, avcad, papaya can be mixed with bth vegetables and fruits pineapple and tmat juice are recmmended drinks fr any meal and at any time dried fruits: recmmended 1-2 figs /day; limit dates due t high sugar cntent nuts (all nuts except peanuts) shuld be eaten befre 4 pm (due t lng digestin) OILS and FATS Ccnut il, live il, sunflwer and safflwer fr cking Extra virgin live il fr salads Always use unsalted butter; avid margarine and lard CONDIMENTS and SPICES Cndiments: salt, pepper, vinegar, ketchup ( use sparingly). mustard (minimal) Spices: basil, cayenne pepper, garlic, hrseradish, regan, parsley, rsemary, sage, thyme, and many mre fr yur taste Dressings: balsamic, thai LIQUIDS Ntes: water, juices, tea, mang, tmat juice, pineapple juice, lemnade, all cntribute t hydratin/liquid cnsumptin have sme ht water/tea with yur meal try t avid sugar water: use preferably pure rm temperature water; distilled water is nt recmmended unless directed by a knwledgeable nutritinist 11

12 tea: milk can be added if required, herbal teas cffee: milk r cream shuld nt be added milk: preferably lactse-free CHOCOLATE, ICE-CREAM AND DECADENTS chclate: eat 1 hr. after fd ice-cream: prtin size - small cne d yu like champagne? Enjy a small glass with yur lunch 12

13 5. Abut Acidic and Alkaline s The human bdy keeps healthy with a balance f acid & alkaline. The acid-alkaline balance f the bdy s internal envirnment, r knwn as yur bdy s ph (Ptential Hydrgen), is a vital cmpnent t yur bdy s health and can be affected by many factrs, including what we eat and drink. Everything we eat and drink can be categrized as either acid-frming r alkaline-frming. In hlistic nutritin, there is a general guideline that fr ptimum health, apprximately ne fifth (20%) f what we eat and drink shuld be acidfrming and apprximately 4/5ths (80%) f what we eat and drink shuld be alkaline-frming. If this is nt the case, the bdy may mve twards a state f hyperacidity which it will try t neutralize r buffer with its stre f alkaline minerals such as calcium and magnesium and thus cause depletin f thse minerals. Overtime, chrnic hyperacidity can lead t a chrnic shrtage f alkaline minerals, which will impair the ptimal functining f the bdy and may lead t numerus health issues, including chrnic diseases such as steprsis, arthritis, cardivascular disease, digestive issues, and many mre. There is a lt f interest abut the acidity vs. alkaline levels in fds because the thught is that cnsuming t much acidic fd causes r supprts illness in the bdy. The reasn behind the acidic vs. alkaline fds cncept, is that research indicates the nrmal ph shuld be arund 6.4 t be balanced. Belw 6.4 is acidic and abve is alkaline. When we eat fds ur bdies reduce the fd t an ash f nutrients which are then absrbed int ur varius rgans. Thugh sme fds register as acidic in a natural state utside the bdy, these fds can cnvert t an alkaline effect nce cnsumed and are then used t strengthen ur life energy e.g. mst edible beans, lemns, limes. T help make better fd chices, the nly way t cnfirm they are having the desired effect is by measuring the ph (acidity/alkalinity) f yur urine and saliva. This is a simple prcess using widely available ph test strips r meters. Want t learn mre abut Acidic and Alkaline s - Bk reference: Alkalize r Die by Dr. Thedre A. Bardy 13

14 Reference List fr Acid and Alkaline s: Acidic s: 20% f yur daily fd Meats and Pultry: Mst muscle meats -Beef Lamb Liver (Beef &Veal) Organ meats Prk Veal Venisn Chicken Turkey Fish: Mst fish Shellfish Other: Butter Cheese Cranberries Drinks Prcessed juices, sda, beer, cffee, liqur Eggs Ice cream Milk lw fat, lactse free if pssible Mst grains-barley, bran, crn, flur (white/wheat), ats, atwheat, Peanuts/walnuts Rice (white/brwn) 14

15 Alkaline s: 80% f yur daily fd Yu dn t have t limit yurself t the fllwing fds nly, but they d serve as a gd listing f alkaline fds fr yur meal planning. The mre fd chices yu make frm the list, the mre alkaline yur bdy will becme. Acid/Alkaline Balance is key and ther fds cntain plenty f vitamins and nutrients which are als imprtant t the bdy. Vegetables: Artichkes Arugula Asparagus Avcads Basil Beets and beet tps Bell peppers Bk chy Brccli Brussels spruts Cabbage Carrts Cauliflwer Celery Chard Chives Cilantr Ccnut Cllard greens Cucumber Dandelin leaves Eggplant Endive Green beans Kale Leeks Lentils Lettuce (nt iceberg) Lima beans Mung beans 15

16 Mustard greens Navy beans New Ptates (mre alkaline than regular ptates) Okra Onins Parsley Peas Pumpkin Radish Red kidney beans Sea Vegetables (wakame /dulse /arame /hijiki /nri) Spinach (cked) Spruts Squash Sweet ptates Tmates - cherry and plum nly Turnips Watercress Wheatgrass Zucchini Fruits: Apricts Bananas Blueberries Cantalupes (eat separately frm ther fruits/fds) Cherries Ccnut Currants Dates Figs Grapes with seeds Grapefruit Kiwi Lemns (taste acidic but are alkaline) Limes (taste acidic but are alkaline) Mang Meln (eat separately frm ther fruits/fds) 16

17 Oranges Papaya Peaches Pears Pineapple Plums Pmegranate Rhubarb (early seasn) Watermeln (eat separately frm ther fruits/fds) Other Alkaline s: Almnd Milk Buckwheat, millet, spelt Dried Fruits apricts, prunes Garlic (in mderatin) Gat s milk Green drinks Kelp Nuts Almnds,hazelnuts, pine nuts Quina Rice black, wild, basmati Seeds chia, flax, hemp, pumpkin, sesame, sunflwer Spices Bay Leaf, cayenne, chili Pepper, cilantr, criander, cumin, curry, dill, ginger, mint, nin pwder, regan, pure sea salt, sage, sweet Basil, tarragn, thyme Teas herbal Tfu Vegetable juices/brth Oils: avcad, ccnut, flax 17

18 ADD/ADHD Attentin Deficit Hyperactivity Disrder Attentin-deficit hyperactivity disrder (ADHD) is a cnditin that affects a persn s ability t cncentrate and makes them easily distracted, impulsive, r excessively energetic. ADD is encmpassed by the term ADHD. The assumptin is that sme fds a persn eats, may make the symptms better r wrse. Diets fr ADD/ADHD haven't been researched a lt t this pint in time and as such, data is limited and the results are mixed. Many health experts think that what yu eat and drink may play a rle in helping symptms. Eating a balanced diet at regular times f the day is supprtive t helping the bdy and mind, t be at its best perfrmance capabilities, thrughut the day. T accmplish the gal f maximum bdy perfrmance, it des require the day t begin with a gd breakfast, cntaining bth prtein and carbhydrates, and the bdy needs t be hydrated. Drinking 6-8 z f fluids at the start f each day, replaces the natural dehydratin which ccurs vernight. Water is the bdy's principal chemical cmpnent and makes up abut 60 percent f the bdy weight. Every system in the bdy depends n water. Fr example, water flushes txins ut f vital rgans, carries nutrients t the cells and prvides a mist envirnment fr ear, nse and thrat tissues. The May Clinic indicates that The Institute f Medicine determined that an adequate intake fr men is rughly abut 13 cups (104 z) f ttal beverages a day. The adequate intake fr wmen is abut 9 cups (72 z) f ttal beverages a day. Everyne has heard the advice, "Drink eight 8-unce glasses f water a day." That's abut 64 z, which isn't that different frm the Institute f Medicine recmmendatins. Althugh the "8 by 8" rule isn't supprted by hard evidence, it remains ppular because it's easy t remember. Just keep in mind that the rule shuld be reframed as: "Drink eight 8-unce glasses f fluid a day," because all fluids cunt tward the daily ttal. Objectives Start the day with prtein in yur breakfast e.g. an egg, lean meats r pultry such as turkey bacn, lw fat dairy prducts, fruit like kiwi and a glass f pineapple r mang juice can have beneficial effects n ADD /ADHD symptms. Prtein-rich fds are used by the bdy t make neurtransmitters, the chemicals released by brain cells t cmmunicate with each ther. Prtein can prevent surges in bld sugar which increase hyperactivity. This may als imprve cncentratin thrughut the mrning. Eat mre mega-3 fatty acids. e.g. albacre tuna, salmn, sardines r fds like walnuts, brazil nuts and avcad, ccnut r almnd ils are ther fds with these in them. 18

19 During the day, add mre cmplex carbhydrates such as vegetables Eat fewer simple carbhydrates. Cut dwn n hw many f these are eaten: candy, crn syrup, hney, sugar, prducts made frm white flur, white rice, and ptates withut skins Based n this and ther recent studies, the American Academy f Pediatrics nw agrees that eliminating preservatives and fd clrings frm the diet, is a reasnable ptin fr children with ADD/ADHD. It is a lgical extensin fr senirs with ADD/ADHD t avid these substances: Artificial clrs & dyes especially red and yellw think abut what clurs g in yur muth such as tthpaste, sprts drinks, barbecue sauces and snacks additives such as aspartame, MSG (mnsdium glutamate) and nitrites. Sme studies have linked hyperactivity t the preservative sdium benzate The fd shpping apprach is t eat a healthy balanced array f fds, thrughut the day. Refer t Sectin 5: Acid/Alkaline s and Sectin 6: Cardivascular Shpping lists 19

20 Cancer and In the relatinship f cancer and fd, think abut the cncept that cancerus cells have less chance f grwing r multiplying, if they are living in a healthy, balanced bdy. Many peple als underg chem & radiatin prtcls and experience acute respnses t treatment side effects - which may have als caused inflammatin, as well as damaged cells. A gd nutritinal intake is used t help cancer patients get the nutrients they need, t keep up their bdy weight and strength, keep the bdy tissue healthy and fight infectin. It is a reasnable bservatin t say, a well nurished bdy may have a better prgnsis (chance f recvery) and quality f life. It becmes increasingly imprtant hw t make healthier, hme dietary chices, t help build and restre the bdy t being healthy. In ther wrds t cnsciusly feed the bdy and nt inadvertently, feed the cancer. Typically, the acid based bdy creates an envirnment fr cell breakdwn and bdy disharmny. Whereas an alkaline weighted bdy chemistry creates an ideal envirnment fr cell and tissue grwth. Using this cncept, it makes sense t eat a balanced, real fd diet which is mstly plant-based. Refer t sectin 5: Acidic/Alkaline Planning and t the recmmended shpping list fr Cardivascular disease, sectin 6. Bth will prvide valuable guidance in develping a hme fd shpping list. Objectives Nutritin is a prcess in which fd is taken in and used by the bdy fr grwth, t keep the bdy healthy, and t replace tissue. Gd nutritin is imprtant fr gd health. Eating the right kinds f fds befre, during, and after cancer treatment can help the patient feel better and stay strnger. A healthy fd balance includes eating and drinking enugh f the fds and liquids that have the imprtant nutrients (vitamins, minerals, prtein, carbhydrates, fat, and water) which the bdy needs. Emphasize a high vegetable diet and sme fruits. Eat prduce in a wide variety f clurs eat the rainbw! Pigments are strng antixidants. Vegetables are nutrient rich and cntain high levels f phytchemicals and antixidants. Eat a diet high in fibre (at least 25-30grams f fibre a day). Prvided digestin is gd, fibre can be btained frm whle fds; hwever, if digestin is cmprmised in any way, a fibre supplement such as psyllium, can be added t the diet. Fibre supplements shuld be taken between meals as sme are hard t digest and may bind t certain minerals, preventing their absrptin. Ensure that the diet is rich in cruciferus vegetables such as cauliflwer, brussels spruts, cabbage, brccli, dark leafy greens. These vegetables cntain high levels f sulphurphanes and ther phytchemicals which are strng antixidants, thus help t prevent cancer. 20

21 Buying rganic, pastured animal prducts is preferred Use nly unrefined/unprcessed salts Eat nly healthy fats, cmpletely eliminating all trans and hydrgenated fats. Increase mega-3s (fish ils), decrease mega-6s (sunflwer, grapeseed ils). D nt ck with plyunsaturated ils ( crn and sybeans). Nte that unhealthy fatty meals cause sluggish lymph, impairing its imprtant functin in detxifying the bdy. Cleansing juice fasts, using fds that supprt liver functin such as: Orange/yellw/cream clured vegetables Beets Parsley (herb) Green drinks such as wheat grass and liquid chlrphyll. All green drinks cntain chlrphyll, which has a similar structure t hemglbin. It reduces xidatin and is a surce f magnesium which is cmmnly deficient in disease prcesses Eat Vitamin A rich fds. Vitamin A supprts immune system functin. Eat Vitamin C rich fds. Vitamin C is als very imprtant fr the liver. Vitamin C is als very imprtant fr the immune system and has been shwn t be beneficial at all stages f cancer. Recmmended fds include: Berries (laded with antixidants and biflavnids -buy rganic whenever pssible) Cruciferus vegetables (cauliflwer, cabbage, garden cress, bk chy, brccli, brussels spruts) Red/range/yellw bell peppers Citrus fruits (eat befre 3pm) Eat fds high in laetrile e.g. 10 raw almnds (saked first)/day Eat frm the nin family & garlic in mderatin (anti-inflammatry) Asparagus cntains high amunts f glutathine which is a strng detxifying cmpund Cked tmates fr lycpene, a strng antixidant Seaweeds. These sea vegetables are easy t digest and high in trace minerals, especially idine, and are an excellent additin t the diet. Try substituting dulse flakes anywhere salt wuld be used. Strengthens the thyrid gland. Juicing is an excellent way t deliver easy t digest/absrb, high nutrient fd t the bdy. Use rganic vegetables whenever pssible. Sme excellent juice cmbinatins t prevent the develpment and/r grwth f cancer (inhibit mutatins and cancer-causing chemicals by ver 50%) include: brccli and red cabbage juice asparagus juice beets, carrts and celery juice Keep the liver healthy. The liver has numerus vital rles, including being the majr rgan f detxificatin. Cnsume yellw and range vegetables and fruits, dark leafy greens and green drinks (e.g. liquid chlrphyll, wheat grass). Cnsider sme frm f fasting, depending n the state f health (e.g. nt if cancer is causing weight lss). Cancer cells will starve and die, faster than healthy cells. Eat the fds that will supprt the weak rgan; fr example, if there is a lung cnditin, eat cauliflwer, turnips, watercress and mangs. Als supprt with apprpriate supplements, 21

22 e.g. Vitamins A, C and E fr epithelial tissue f the lungs. Eat t supprt gut health using such fds as: artichke, leeks, garlic, lentils, apples Avidance and Cautin s Avid vereating and eat t ensure adequate intake f the 50 essential nutrients (essential nutrients are nutrients that yur bdy can nt make n its wn). Recall that reducing calries will reduce the number f free radicals manufactured by the bdy, as well as prvide mre energy fr healing, as ppsed t digestin. Studies shw that tumurs can be shrunk by decreasing fd intake. Eating natural, whle fds will lead t a greater fullness and therefre, less fd intake. Eliminate/avid sugar and refined carbhydrates, as there is evidence that insulin may help cancer t grw/spread. Cautin must be used with fruit cnsumptin, as sme have a high sugar cntent. Chse vegetables and fruits which have the least amunt f pesticides and g rganic fr the rest. Accrding t research cnducted by the Envirnmental Wrking Grup ( individuals can lwer their pesticide expsure by 90% by aviding the tp twelve mst cntaminated fruits and vegetables, and eating the least cntaminated instead. The cmplete reprt, entitled EWGs Shpper s Guide t Pesticides in Prduce can be fund at Avid prcessed meat prducts (smked, pickled, cld cuts, etc). These cntain nitrites and nitrates that are metablized int carcingenic nitrsamines in the stmach. Be cautius when barbecuing meats studies shw that charbriled meats cntain plyarmatic hydrcarbns which are carcingenic. Eliminate/avid GMO crps and prducts cntaining them. Observatin Cancer and its treatments may affect taste, smell, appetite and the ability t eat enugh fd r absrb the nutrients frm fd. This can cause malnutritin (a cnditin caused by a lack f key nutrients). Malnutritin can cause the patient t be weak, tired and unable t fight infectins r get thrugh cancer treatment. Malnutritin may be made wrse if the cancer grws r spreads. Eating t little prtein and calries is a very cmmn prblem fr cancer patients. Having enugh prtein and calries is imprtant fr healing, fighting infectin and having enugh energy 22

23 CARDIOVASCULAR DISEASE There are several recgnized risk factrs fr heart disease and the gal f a persn s fd shpping list shuld be t cnsciusly mitigate thse risks, as best they can, thrugh their chices f fd n their shpping list. The recmmended apprach is t plan t eat a balanced diet, being lw in fat and high in fibre which can wrk twards feeding the bdy with gd nutritinal values. There is n ne magic dietary frmula, as every persn is unique in hw their bdy absrbs the fd nutrients. The gal is t identify fds which wrk best fr yu, by using the recmmended shpping list fr yur ailment. Objectives: select fresh fruits and vegetables, alternative-frzen eat fish tw t three times per week (fr Essential Fatty Acids) eat plenty f fd high in antixidants chse animal prducts frm pasture/grass-fed animals when pssible drink sufficient amunts f water milk shuld be lactse free vegetable ils shuld be cld pressed d nt use them fr cking avid cmmercially prduced cking ils use healthy saturated fats, such as grass-fed unsalted butter and ccnut il fr cking use fresh and pwdered spices eat plenty f high fibre fds (3/4 t 1.0 z per day) avid prcessed/refined fds (these will increase bld sugar levels) avid/limit caffeine avid/limit sugar avid table salt avid /limit wheat, wheat pasta and white rice prducts as pssible 23

24 Recmmended Shpping List: CARDIAC Symptms Vegetables Artichkes Asparagus Avcades Beets Bell peppers (Orange, Yellw, Red) Bk chy Brccli Brussels spruts Carrts Cauliflwer Celery Chard Cucumber Fennel Garden Cress Green r Yellw Beans/Lentils Kale Leek Lettuce (nt iceberg) Onins Parsley Peas nt t be mixed with carrts Red cabbage Red kidney beans Spinach (must be cked) Spruts/ micrgreens Squash Sweet ptates Tmates Turnips Watercress 24

25 Fruits Apples Blueberries Blackberries Cantalupe (eat separately frm ther fds) Cherries Citrus (eat befre 3pm) Cranberries Kiwi Manges Papaya Pears Pineapple Plums Pmegranates Prunes Raspberries Red grapes (with seeds) Strawberries Watermeln (eat separately frm ther fds) Fish (serving z) Albacre tuna Cd Haddck Halibut Pickerel Salmn Tilapia Trut Meats /Pultry(serving z) Beef Veal Liver (beef/veal) Lamb Chicken, skinless breast Turkey, skinless breast 25

26 Other s: Breads- Avid wheat ( if pssible use gluten-free) Butter unsalted Cereal: Oatmeal preferred Dried Fruits Raisins, currants, sultanas, figs Eggs ( serving - 2 large eggs per week, 1 at a time) Flurs: barley, buckwheat, millet, atmeal, quina, spelt Garlic (small amunts) Juices: Tmat, pineapple, mang Milk: lactse free Nuts : Almnds, pecans, walnuts, seeds (spruted),sesame, chia, flax, pumpkin Oils fr Cking: Avcad, ccnut, sunflwer, safflwer Oils fr Salads: Extra Virgin Olive il r ccnut Quina (substitute fr rice r ptates) Rice: Basmati, brwn, wild Sauerkraut Sups Asparagus, carrt/ginger, chicken ndle, leek, lentil, squash, tmat, Spices Cinnamn, clves, ginger, regan, turmeric Teas Green r herbal, black tea with 1% milk Ygurt lw fat, Greek style preferred r lactse free 26

27 DIABETES Diabetes: bld glucse is t high fr t lng Type 1 diabetes (T1D) is an autimmune disease in which a persn s pancreas stps prducing insulin, a hrmne that enables peple t get energy frm fd. It ccurs when the bdy s immune system attacks and destrys the insulin-prducing cells in the pancreas, called beta cells. Type 2 diabetes (T2D) yur bdy des a pr jb turning the carbhydrates in fd int energy. This causes sugar t build up in yur bld and yu must eat a gd balance f prtein, carbhydrates, and healthy fats t create balance. Hypglycemia: bld glucse is t lw fr t lng Typically, symptms vary in degree. Thus, measuring the effectiveness f a diet is difficult and as such planning t eat a balanced diet, which is lw in fat and high in fibre, can wrk twards reducing imbalances in the bld sugars and als feed the bdy with gd nutritinal values. The fd that yu eat can wrk t bring balance t yur bld sugars. There is n ne magic frmula as every persn is unique in hw their bdy absrbs the fd nutrients. What yu put in yur cart ges a lng way tward determining hw well yu can cntrl yur bld sugars. The gal is t identify fds which wrk best fr yu, by using the recmmended shpping list fr yur ailment and identified risk factr. GENERAL RECOMMENDATIONS FOR BALANCING BLOOD SUGAR Feed the bdy at regular times, every day withut exceptin Eat plenty f vegetables and sme fruit t ensure adequate fibre intake. Fibre will slw dwn the digestin/absrptin f sugar. Vegetables will als prvide essential nutrients that play a rle in bld sugar balance. Cnsuming sluble fibres such as psyllium a fibre supplement befre meals (Psyllium husks between meals helps t help regulate insulin and stabilize bld sugar.) Eat fds that are flavnid rich- blueberries, cherries Eat fds that are high in fiber, antixidants and vitamins, and minerals Eat sme prtein, and healthy fat with each meal r snack. This allws fd t remain in the stmach a little lnger, causing a slwer, mre steady release f glucse int the bld. 27

28 Alkaline s and Diabetes Many alkaline fds will als help keep bld glucse levels in check and help t prevent the srt f spikes yu get frm high-sugary fds. In this respect, many diabetic diets resemble an alkaline diet, with beans and vegetables being the rder f the day. Fllwing an alkaline diet may help yu manage yur bdy cnditin. Refer t sectin 5. Preferred Shpping List fr Diabetes Vegetables: Avcades slw digestin and prevents spikes in sugar levels Beans- chickpeas, kidney, cannellini - can stand in fr meat in main dishes Brccli Brussels spruts Kale Spinach (cked) Sweet ptates Fruits: Apples lw in calries, high in fibre Blueberries Cherries Raspberries Strawberries Fish (serving z) Albacre tuna Cd Haddck Halibut Pickerel Salmn Sardines Tilapia Trut Meat: (serving z) Beef lean - eye f rund, inside rund, grund rund, tenderlin, sirlin, flank steak, and filet mignn fr all types f meat, be sure t cut ff the fat Bisn - lean Pultry (serving 3.5 z) Chicken breast skinless r grund chicken breast Turkey breast skinless r grund turkey breast Other s: Barley keeps sugars lw fr many hurs 28

29 Bread all but wheat Flurs: Barley, buckwheat, atmeal, spelt, Cttage r rictta cheese lw fat nly Eggs 2 large per week Hummus n il added if pssible Milk 1%-2%, and shuld be lactse free Quina Rice: brwn, wild, basmati Seeds Flaxseed (buy whle and preferably grind fr use ver cereal, ygurt) - Pumpkin, sunflwer, sesame Spices- cinnamn, turmeric Walnuts Ygurt Lw fat, Greek Style, preferably lactse free 29

30 Multiple Sclersis(MS) Accrding t the Natinal Multiple Sclersis Sciety (NMSS), n single diet can treat r cure Multiple Sclersis (MS) because MS symptms typically cme and g, and thus, measuring the effectiveness f a diet is difficult. Similarly, n ne diet has scientific research t supprt that it can imprve MS symptms. MS specialists suggest a diet lw in-fat and high in-fibre, similar t the ne recmmended by the American Cancer Sciety and the American Heart Assciatin which can benefit peple with MS. This is the same apprach many dctrs recmmend fr the general public. The gal f the recmmended shpping list will be t prvide a cmbinatin f nutritius fds, t maximize yur energy and wrk twards creating a bdy balance, t assist in the preventin f ther diseases and, bdy ailments. A nutritiusly balanced menu f fd may help yu attain that healthy feeling, bth physically and mentally. Objectives: select fresh fruits and vegetables ( alternatively use frzen) eat fish tw t three times per week (fr Essential Fatty Acids) eat plenty f fd high in antixidants fllw the Acid/Alkaline fd list t ensure prper ph balance. Try t reach an ptimum balance f 20% acid and 80% alkaline. T many acid-frming fds may lead t a chrnic shrtage f alkaline minerals. This will impair the ptimal functining f the bdy and may lead t numerus health issues, including chrnic diseases such as: steprsis, arthritis, cardivascular disease, digestive issues. This des nt mean the acidic fds are bad fr yu r may cause harm; it simply means that If yu select an acidic fd, then balance the plate with an alkaline fd. Bk reference: Alkalize r Die by Dr. Thedre A. Bardy chse animal prducts frm pasture/grass-fed animals when pssible drink sufficient amunts f water milk shuld be lactse free vegetable ils shuld be cld pressed d nt use them fr cking avid cmmercially prduced cking ils use healthy saturated fats, such as grass-fed unsalted butter and ccnut il fr cking use fresh and pwdered spices eat plenty f high fibre fds (3/4 t 1.0 z per day) avid prcessed/refined fds (these will increase bld sugar levels) avid/limit caffeine avid/limit sugar avid/limit wheat, wheat pasta and white rice prducts as much as pssible. Refer t Sectin 5 fr mre infrmatin n Acidic/Alkaline infrmatin and the shpping list fr Cardivasular in Sectin 6. 30

31 Osteprsis Typically, symptms cme and g ver time, r vary in degree. Measuring the effectiveness f a diet is difficult and as such, planning t eat a balanced diet which is lw in fat and high in fiber, can wrk twards reducing bne deteriratin and t feed the bdy with gd nutritinal values. The fd that yu eat des affect yur bnes. There is n ne magic frmula, as every persn is unique, by which their bdy absrbs fd nutrients. The gal is t identify fds which wrk best fr yu, by using the recmmended shpping list fr yur ailment. Objectives: Feed the bdy with calcium rich fds and fds that help the kidney s perfrmance. Fllw the Acid/Alkaline fd list t ensure prper ph balance. T many acid-frming fds will rb the bnes f calcium. Avid calcium thieves such as: sugar, refined carbhydrates and grains, clas, caffeine, excess table salt, excess prtein. While the main healthy shpping list prvides a fully balanced list f nutritinal fds, the fllwing is the Recmmended Shpping List fr Osteprsis: Vegetables Rich in Calcium Bk chy Brccli Brussels spruts Cabbage Cauliflwer Chard Garden cress Kale Okra Parsley Spinach (cked) White beans - cannellini, navy, r nrthern preferred Supprtive Vegetables Asparagus Beets Celery Fennel Onins String Beans 31

32 Other s Rich in Calcium Bne Brths land animals (varying nutritinal results, use as sup base) Sardines & canned salmn (crush and eat the bnes) Nuts almnds (sak t sften) Seeds- chia (crush t eat) Kidneys Feed the Bnes - S Feed the Kidneys Vegetables: Cabbage Cauliflwer Onins Red bell peppers Fruits: Apples Blueberries Cherries Cranberries Raspberries Red Grapes Strawberries Fish: Albacre tuna Cd Haddck Halibut Pickerel Salmn Sardines Tilapia Trut Other: Eggs: 1 large egg every day Oils: Avcad, Ccnut 32

33 OSTEOARTHRITIS Ostearthritis is a degenerative jint disease. Often referred t as wear-and-tear arthritis, it is the mst cmmn frm f arthritis and is respnsible fr the vast majrity f hip and knee replacements. Mst surces state that stearthritis exists in sme degree in all individuals, especially thse ver age 65. Ostearthritis affects articular cartilage and can result in the breakdwn and eventual lss f cartilage. This can lead t: Tissues surrunding the affected jint thicken, leading t stiffness and inflammatin If the cartilage is cmpletely wrn away, the expsed bne becmes inflamed which can lead t the frmatin f bne spurs There is n knwn diet t cure stearthritis althugh, certain fds have been shwn t fight inflammatin, strengthen bnes and bst the immune system. Adding these fds t yur balanced diet may help ease the symptms f yur arthritis. Objectives Fcus n alkaline fds refer t sectin 5 Eat healthy fats and increase mega-3s via meals, snacks, and supplementatin. Eat fds rich in antixidants - plentifully fund in mst vegetables and fruit - may help reduce tissue damage frm inflammatin. The best surces f marine mega-3s are fatty fish, such as albacre tuna, herring, mackerel, salmn, sardines and trut. Eating a 3-4-unce serving f these fish tw t fur times a week is recmmended fr lwering inflammatin Try anther surce f mega-3 fatty acids such as walnuts r freshly grund flax seed daily. When yu have arthritis, yur jints and smetimes ther parts f yur bdy becme inflamed and many spices inhibit certain inflammatry pathways in the bdy. Regularly use ginger, cinnamn, turmeric, garlic, cayenne. Use ccnut il as it cntains mnlaurin which is anti-inflammatry s high in sulfur, such as: garlic and nins, asparagus, kale, cabbage and ther cruciferus vegetables (such as cauliflwer, brussels spruts, brccli, dark leafy greens). Sulfur cmpunds may ease arthritic symptms by prmting the frmatin f new cartilage and ther cnnective tissues in the jints, and inhibiting the nerve impulses that signal pain When cntemplating yur ptins in the bread, cereal and pasta aisles, yu ll want t maximize nutritin while minimizing inflammatin. Stick t whle grains when yu shp r ck. 33

34 Avid refined grains. Nt nly are these highly prcessed grains limited in nutritin but they can als wrsen inflammatin thrughut the bdy. Drinks - Green tea is generally viewed as the mst beneficial, since it s active ingredient is a plyphenl knwn as epigallcatechin 3-gallate. Tmat, pineapple and carrt juices are all high in vitamin C which means they have antixidant prperties which can neutralize free radicals that lead t inflammatin. Hydratin is vital fr flushing txins ut f yur bdy which can help fight inflammatin. Adequate water can help keep yur jints well lubricated Avid nightshades anything grwing under its leaf (ptates, tmates, eggplant, bell peppers and tbacc) as they inhibit cllagen repair and prmte inflammatin Address fd sensitivities as they are a majr cause f inflammatin Avid fds which cause inflammatin, such as: sugar, pizza, cakes and dughnuts, excessive use f mega 6 ils such as crn, grapeseed, sy, peanut and vegetable; maynnaise and many salad dressings, (breads, rlls, crackers) white rice, white ptates (instant mashed ptates r french fries), msg flavured fd, sda pp, beer. Fr yur best shpping list refer t the cardivascular list. 34

35 7.Tasty Recipes 7a. Ingredients Breakfast: Ygurt and fruit Tast with almnd butter Scrambled eggs Tea/cffee r yur favrite beverage Lunch: Huse Salad: mixed greens, tmat, cucumbers, carrts, nin, lives, chice f dressing Grilled vegetable salad : grilled peppers and zucchini, sauted red nin n mixed greens tssed with balsamic vinegraitte, tpped with feta cheese Vegetarian Quassadilla: grilled flur trtilla with cheese, grilled vegetables, tmat and salsa Wrap 1: grilled chicken, rmaine lettuce, diced red peppers, Caesar dressing Wrap 2: Canned salmn, lettuce, tmat, pepper, maynnaise Dinner: Stuffed red peppers: red peppers, hamburger, rice, nin, tmates, dill r parsley, black pepper, plain yghurt Beef r lamb stew: beef r lamb, nins, carrts, gravy brwning, sweet ptates Cabbage rlls: cabbage, minced beef, tmat sauce, savury spice Desserts (Mix and match as yu chse) Rice r tapica pudding(with milk, cream r jam) Trifle: custard, spnge cake, jell, whipping cream Apple crumble: apples, brwn sugar Lemn cake Ckies and Tea 35

36 7b. Recipes: Dinner Alternatives: Baked Fish a wnderful selectin fr all fish cmbine these herbs as yu wish t put n yur dish Dried: basil,dill, fennel, marjram, regan, parsley, rsemary, tarragn, thyme -add a liquid fr cmbining herbs - lemn r lime juice -let fish stay in this marinade fr 3-4hr in the refrigeratr. -all fish shuld be pen and flat fr preparatin and cking Haddck size, yur chice Add cmbined herbs fr yur taste Chice f steamed yellw beans, carrts r brccli Rice (basmati) METHOD Preheat the ven t 350C. Remve fish frm the refrigeratr and cat with Pank (bread crumbs). Place in iled baking dish. Squeeze lemn n tp and cver with sliced lemns and lives. Bake 20 min. at 350 C. Stir chpped parsley nt rice befre serving. Add steamed vegetables t plate and enjy Grilled Vegetable Salad Grilled peppers and zucchini sauteed red nins, mixed greens, Feta cheese, balsamic vinaigrette & live il METHOD Cl vegetables. Arrange n plate. Tp with feta cheese and sprinkle with il and balsamic vinaigrette Can be eaten ht r cld. 36

37 Lamb Rast Debned, butterfly cut lamb leg. Marinated with garlic, regan, rsemary, lemn zest & pepper METHOD Put herbal mixture and int a plastic bag, shake. Marinate ver-night in the refrigeratr. Next day, take ut f the plastic bag, pat it with flur and place it in an iled ven pan. Preheat the ven t 400 C. Put meat in fr 20 min. Reduce heat t 350 C fr apprx. 2 hrs. Occasinally spn the drippings ver the rast t keep it mist. Serve with vegetables f yur chice: peas, sweet ptates and asparagus. Cmplement the rast with mint jelly r mint sauce t taste. Stuffed red peppers 6 red peppers 4z. hamburger 1/2 cup rice 1 medium nin chpped 3 tmates dill r parsley, pepper yghurt, lw fat, lactse free METHOD: Wash the peppers, remve the stem, take ut the seeds and wash the inside f the pepper Put the fllwing in a mixing bwl: hamburger, rice, chpped nin, dill r parsley and pepper. Spn mixture and put int the red peppers Leave a ¼ inch t allw fr expansin f cntent Cut tmates in ½ crsswise and put each piece n tp f each filled pepper (t make a hat) Preheat the ven t 375 C. Place the stuffed peppers standing upright, clse t each ther, in a pan that has sides t hld them. Add water almst t the tp f the peppers. Cver. Place in ven fr apprx. 60 min. Befre serving, place 1 Tbs. f ygurt n the tmat hat. 37