Fall in Love with Eating nahcenter.com

A romance for your body, mind, and soul

Fall in Love with Eating nahcenter.com

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Fall in Love with Eating nahcenter.com

TABLE OF CONTENTS Contents INTRODUCTION ...................................................................................... 1 FOOD APPRECIATION 101..................................................................... 2 NUTRITION KNOW-HOW....................................................................... 4 THE SEVEN ESSENTIAL NUTRIENTS ................................................ 6

ABOUT THE AUTHOR .......................................................................... 13

Fall in Love with Eating nahcenter.com

INTRODUCTION Fall in love with eating. Are you surprised to hear that advice? If you are, you’re not alone. As a physician I’m frequently asked to speak or write, and when I begin with the subject of food, especially the suggestion of falling in love with it, I am often greeted with looks that range from astonishment to downright skepticism.

I wonder if you’re aware of the fact that clinical nutrition is actually a cornerstone of medicine? It refers to the practice of using food therapeutically, to both maintain health and treat illness. Scientific evidence supports the premise that many medical conditions can be treated as effectively with food and nutrition as they can by other means, and with fewer complications and side effects!

But knowing about food and educating ourselves about nutrition is only part of the picture. I believe that we must be balanced on three levels: body, mind and spirit. When giving our body a balance of nutrients, we must also nourish our mind and spirit for truly vibrant health. Eating healthy is a lifelong process. Why not enjoy the complete experience each time you eat something? Not only will it make your life more pleasurable, it will also enhance your health. Would you like to find out more? I’ll be happy to explain. In the next few minutes you’ll discover how to find true romance in your food and develop a lasting love affair with eating

Fall in Love with Eating nahcenter.com

FOOD APPRECIATION 101 It’s necessary to know about the nutrients our body needs, but it is also important to take them in a relaxed manner and to enjoy and appreciate our food. This is important from both a mental and physical perspective. When we sit down to a meal or snack with family, friends, or even by ourselves, taking the time to appreciate the food helps to not only calm our mind, but also to increase our saliva and stomach acid. This begins the process of breaking down the food we are eating, therefore helping us to better digest and absorb our nutrients. Some people choose to say a short blessing over their food; others prefer to savor the rich colors, textures and aromas before eating. Regardless of how we choose to cherish our food, by taking our nutrients in with healthy, appreciative energy, our spirit is nourished as well. Eating is a symphony for our senses. It provides a tapestry of visual delights in a variety of shapes and colors, a rich harmony of textures and tastes, and a bounty of aromas and scents to please every palate. Additionally, it’s not only the eating that presents an opportunity for appreciation, but the environment, the company, and most importantly, our feelings about the food that provide us with the difference between a life enhancing or a life depleting experience.

Fall in Love with Eating nahcenter.com

FOOD APPRECIATION 101 Be mindful of your eating environment and companions. Even with today’s fast pace, it’s possible to infuse enjoyment into your eating activity. Regardless of what and where you’re eating, take a few minutes to plan for and enhance your experience. Consider an attractive place setting with a colorful plate, elegant glass, and a lovely napkin. These simple pleasures can be introduced into just about any eating experience with minor preparation but significant impact. Of course, in order to truly appreciate, or fall in love with your food, it’s a good idea to have an understanding of what it’s all about and how it fits into your life. In the next chapters I’ll be discussing the different types of nutrients our bodies need, how to recognize and combine them most effectively for optimal health, and most importantly how our relationship with food influences how it affects us. So get ready to fall in love with food. You’re about to learn how food can inspire, stimulate, and satisfy, and to discover just how seductive a well balanced, healthy diet can be.

Fall in Love with Eating nahcenter.com

NUTRITION KNOW-HOW In our introduction we talked about the seduction of a healthy, well balanced diet. So, what exactly is that? It’s a diet high in whole, unprocessed foods, rich with vitamins, minerals, and fiber. A healthy diet is one that provides all the nutrients that your body needs to maintain health. Simple right? Yes, but not always easy if you don’t know what the nutrients are. Don’t worry; when you’re finished reading you will! You may be asking, “What’s seductive about a healthy well balanced diet? How about this?

A life with increased energy, fewer aches and pains, and without major chronic illnesses. Does that entice you? Read on. A healthy diet can be life changing, but it can also require some changes in your life, like your eating habits. These adjustments can put you temporarily out of your comfort zone, even though you know there are good reasons to change patterns that no longer serve you. So let’s break it down into some basic steps to get you started. You may be surprised at how varied and tasty a healthy diet can be!

Fall in Love with Eating nahcenter.com

NUTRITION KNOW-HOW Remember, since developing a romance with food and eating healthy is a life-long experience, give yourself permission to take the time to learn this way of eating. If you have kids, be sure to include them in the process. An important role as a parent is to provide for the health of your children, and offering them a diet high in fresh, whole nutrients (including love) will nourish them and help them stay healthy. Here are some simple steps to begin:  Make an effort to eat foods ion a rainbow of colors in their natural, unprocessed state. The less processing, the more the food value.  Remember to chew (19 times a mouthful!) your food and stay present in the moment so that you can truly enjoy what you’re eating.  Eat in as quiet and relaxed a setting as possible  Appreciate what you are eating and offer thanks  To eat the foods you love, love the foods you eat!

Fall in Love with Eating nahcenter.com

THE SEVEN ESSENTIAL NUTRIENTS

I told you, you would know what nutrients are necessary for a healthy diet, so let’s begin: There are 7 key nutrients to our physical nourishment: carbohydrates, proteins, fats, vitamins, minerals, water, and one vital to all the rest, which we’ll discuss last. Each one plays a major role in your body and in your health.

The 7 Essential Nutrients  Carbohydrates  Proteins  Fats  Vitamins  Minerals  Water  ??????????

Fall in Love with Eating nahcenter.com

THE SEVEN ESSENTIAL NUTRIENTS Let’s start with Carbohydrates.

Are you a “carbo-phobe?”

Contrary to popular opinion, carbohydrates themselves won’t make you fat, because if you eat only the amount of carbs you need, they won’t be stored! Like anything else, carbohydrates only end up as body fat when you consume more than your body can burn. Although carbohydrates have recently been portrayed as “public enemy #1”, they are actually our main source of fuel, providing the body with most of its energy and adding vitamins, minerals and fiber to our diet. Carbohydrates exist in 2 forms: simple and complex. Since complex carbohydrates slowly release the fuel as they’re digested, they can provide a steady release of energy for 3-4 hours and should make up the majority of your calories. They are found in whole grains, beans, vegetables, and fruits. Complex carbohydrates are also an excellent source of fiber. There are 2 kinds:  water soluble, commonly found in dried beans and peas, oat bran, rice bran, and barley,  water insoluble, mainly found in plant leaves, peels, and skins. And while we’re on the subject, remember, fiber is more useful in its natural form, so  choose fresh organic/cleaned fruit or veggies over juice or supplements (and remember to eat the skin!)  select grains that are whole  make sure to increase your water as you up your intake of fiber. Don’t be carbophobic. Understanding and applying nutritional know-how can help make carbohydrates a welcome addition to your table.

Fall in Love with Eating nahcenter.com

THE SEVEN ESSENTIAL NUTRIENTS Now let’s talk about protein. Next to water, it’s the most plentiful substance in the body. Proteins are needed to build, repair, and maintain body cells and tissues, and are a source of heat and energy. Good sources of protein are beans, seeds, nuts, eggs, cold water fish, and organic poultry.

Many current popular high protein diets credit meat with supplying high amounts of protein, but the truth is, the calories from meat are derived mainly from fat, so enjoy it occasionally rand sparingly.,. Start the base of any dish/meal with a plate of vegetables and add the protein (especially red meat) as a “condiment”. This type of arrangement gives you a more healthy mix and a winning combination with the highest nutrient blend.

And by the way, vegetables don’t have to be “bare and bland”. There are many great herbs and spices available right in your supermarket aisle that can help transform your dishes into a pleasure for the palate.

As always, whatever foods you include in your diet, be sure to choose them deliberately and with anticipation. With the variety of choices on the market today, it’s possible to please even the most discriminating tastes. For help in preparing delicious and nutritious meals, take advantage of the many excellent cookbooks available.

To get you started, here’s a list of my favorites: Anti–Inflammation Diet and Recipe Book by Dr. Jessica Black Gluten Free Girl by Shauna James Ahern The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre, MS, CN The Healthy Kitchen: recipe for a Better Body, Life, and Spirit by Dr. Andrew Weil, Rosie Daley Kid Smart: Raising a Healthy Child. By Cheryl Townsley

Fall in Love with Eating nahcenter.com

THE SEVEN ESSENTIAL NUTRIENTS Now let’s take a closer look at fats. Fats, or lipids, the foods you hate to love! Fats have come under fire for a long time as the curse of the Western diet. But they don’t have to be the villains we make them out to be. Fats are what gives food flavor and allows us to feel satisfied after eating, so some fat in our diets is important not only to health, but also to enjoyment. Unfortunately, we often consume too many of them. Fats should make up at least 10 percent of our daily calories, but when fat, especially saturated fat exceeds a certain level, it can create disease risks. Another concern around excessive fats relates to calories, but if you do the math, you can still “have your cake and eat it, too!” Since fat, regardless of the type, has 9 calories per gram, keeping fat calories below 30 percent of your daily intake can help keep things (including your waist!) in line. Who would have thought that fats could be friendly? You’ll want to be mindful of how you use them. Heating at high temperatures (frying, burning, charring, and grilling) oxidizes fats, causing them to become rancid. So just like all other foods, the less you process your fat the better. And let’s not forget Essential Fatty Acids (EFA’s) which are critical for normal growth, especially of our bloods vessels and nerves, and to keep our skin and other tissues youthful and supple. EFA’s are available to us only through our diets, so it’s important to include them in your food choices. Good sources of EFA’s are fish, soybeans, green leafy vegetable, nuts, seeds, and flaxseed oil. Add some flaxseed oil to your salad dressing and enjoy!

Fall in Love with Eating nahcenter.com

THE SEVEN ESSENTIAL NUTRIENTS

Next up are vitamins and minerals, substances needed in small quantities that help regulate body functions including helping to process other nutrients and fight infection. Fresh fruits and vegetables are rich sources of vitamins.

Minerals also assist the body in energy production. Our bodies make no minerals but they are a basic part of all our cells. Minerals, such as calcium, iron, and magnesium, are essential elements needed in optimal quantities for sturdy bones and teeth, healthy blood, and regulation of daily elimination. Be sure to include whole grains, fruits and vegetables, and sea vegetables as good sources of minerals.

Sometimes, no matter how well you eat, it becomes necessary to supplement your diet. Make sure to talk to your naturopathic physician if your body is telling you that it needs something more. How will you know? By how you feel. Fatigue, aches, general malaise, and even depression are all telltale signs. If you’re having these or other unexplained symptoms, be sure to mention them. You may be surprised that the culprit is as simple as a deficiency in your nutritional intake.

Fall in Love with Eating nahcenter.com

THE SEVEN ESSENTIAL NUTRIENTS

The next nutrient, water is a critical nutrient for our health, making up about 60 percent of the body. It carries other nutrients through the body, helps digestion, removes wastes, lubricates the joints, and keeps us from overheating.

It’s important to continuously replace the water your body loses. As a general rule, an adult, depending on size and activity level, should drink at least 6-8 glasses of filtered water daily and eat water-rich foods, such as fruits and vegetables. It’s also important to avoid or limit “water robbers” like coffee, tea, colas and alcohol.

For additional information, you may want to read ‘Your Bodies’ Many Cries for Water’, available in bookstores everywhere. In this informative book, the author, a doctor conducted extensive research into the role of water in the body, and concludes that chronic dehydration can be the cause of many conditions. So drink up! Your body depends on it.

Fall in Love with Eating nahcenter.com

THE SEVEN ESSENTIAL NUTRIENTS

And last but not least there’s the mystery nutrient. It’s the element of love. The most delicious of meals, prepared in the finest of kitchens, and served in the most magnificent of settings will still fall short when lacking this essential ingredient. Cherish your food. Some people choose to say a short blessing, while others prefer to savor the rich textures and aromas before eating. Regardless of how you appreciate what you eat, taking in your nutrients with healthy, loving energy, will nourish not only your body, but your spirit as well. When you give yourself the permission, the time, and the opportunity, to fall in love with eating, you’ll soon have a full blown new romance in your life.

Fall in Love with Eating nahcenter.com

ABOUT THE AUTHOR

Dr. Marie Mammone graduated from the National College of Naturopathic Medicine in Portland, Oregon with a doctoral degree in Naturopathic Medicine. Prior to receiving her degree, she was a teacher at South Windsor Junior High School in CT. She enjoys lecturing and sharing her knowledge of nutrition and homeopathy. She currently teaches nutrition and homeopathy classes at Manchester Community College. Dr. Mammone also lectures frequently throughout the Greater Hartford area. In addition to her teaching and lecture schedule, Marie supervises a 14-day detox/cleansing program throughout the year. She welcomes working with her clients to maintain and regain their health. Dr. Mammone is enthusiastic about making Naturopathy relevant to modern living and toward integrating Naturopathic medicine into Connecticut's medical world. She specializes in gastrointestinal disorders, celiac disease, allergies and eczema. To Contact Dr. Mammone, N.D. email [email protected] OR Call (860) 529-1200