Diet-Breaking

It is often assumed that diets do not work because the dieters are not actually dieting. The dieting industry tells us that failed dieters are weak-willed and are simply not sticking to their diet. The responsibility for not losing weight is placed firmly on the dieter's shoulders with no understanding of the processes which constitute diet-breaking.

Experimental work shows that dieters overeat both in the laboratory and in naturalistic studies. Perhaps this behaviour is an illustration of diet-breaking, suggesting that not sticking to a diet is a far more complex issue than simply a lack of determination.

So why do dieters not stick to their diets? Surely all they have to do is eat less food?

Anyone who has ever dieted can provide you with reams of reasons why they break their diets, and will cite hundreds of examples of times when they have eaten more than they intended. Dieters may recall the different causes for their episodes of 'over-indulgence' and yet most dieters still blame themselves, and regard themselves as failures.

I want to draw upon the results of an experiment that I carried out as part of my work for my PhD, which suggests that diet-breaking is not the fault of the dieter, it does not reflect personal inadequacy, but is an inevitable consequence of the structure of dieting. Overeating is part and parcel of attempting to diet and is a consequence of trying to eat less, a direct product of dieting.

I carried out a study in the final year of my PhD which examined the effects of dieting and attempted to find out why so many diets fail and why women break their diets. The overeating behaviour shown by dieters in the laboratory is also reported by dieters in their day-to-day lives. Many women report fluctuating between days when they manage to eat less and days when they completely overeat.

Imagine sticking to 1000 calories a day for three days and then being invited out to dinner on the fourth day. Tempted by all the food available and the fact it is a special occasion, many dieterssay that they would eat more at the dinner than if they hadn't been trying to diet on the previous days. It is like thinking 'Oh what the hell. If I'm going to break my diet I might as well make the most of it.' It is similar to trying to give up smoking or drinking.

A friend of mine used to smoke only after six in the evening. She would never think about a cigarette before this and certainly wouldn't think of smoking first thing in the morning. At New Year she decided to stop smoking. From the moment she decided to stop all she could think about was cigarettes, even in the morning. She woke up desperate to smoke and found that when she actually had one cigarette, for the first few days of smoking again, she smoked more than ever before. The overeating found in dieters is similar to this.

It was originally believed that overeating was followed by a period of dieting, that people dieted because they had a tendency to overeat, and needed to compensate for episodes of indulgence. Dieters are all sorts of people. Some have problems with food, but the vast majority of dieters simply see themselves as being larger than society tells them to be. There is no evidence to suggest that dieters become dieters because they have episodes of overeating.

It was then proposed that dieting caused overeating — a complete reversal of the original theory. Researchers suggested that the overeating shown by dieters in the laboratory and reported in their day-to-day lives was a direct consequence of attempting to eat less. This is similar to the analogy with smoking; trying to stop smoking causes a desire to smoke more and trying to stop eating causes overeating. The difference is that stopping smoking is good for you, stopping eating isn't!

This idea was called the causal analysis of eating behaviour and suggests that attempting not to eat, paradoxically, increases the probability of overeating, the specific behaviour dieters are attempting to avoid. It represented a new approach to the eating behaviour of dieters and is an interesting reappraisal of the situation.

A study by Wardle and Beales in 1988 showed that dieters tended to overeat and the authors concluded that the results 'supported the idea that dieting causes disturbances of food intake'.

So why does this happen? Why does dieting cause overeating?

It is possible that overeating is a direct product of changes which occur as a result of dieting. Dieting could cause changes which increase the tendency to eat more.

It has been predicted from the causal analysis of dieting and overeating that increasing dieting would cause an increase in those factors related to overeating. Research suggests that changes in mood, state of mind, control and hunger occur as a consequence of dieting and could cause an increase in eating.

A classic study was carried out in 1950 by an American professor called Ancel Keys and his colleagues. Their aim was to evaluate the effects of a period of restricting calories, and to see whether reducing food intake caused overeating. Over a period of twelve weeks, thirty-six healthy non-dieting men received a carefully controlled daily food intake of approximately half their normal intake and consequently lost 25 per cent of their original body weight. Ancel Keys states that they developed a preoccupation with food, often resulting in their hoarding or stealing it. They showed an inability to concentrate, with mood changes such as depression and apathy being common. At the end of the period of dieting the men were allowed to eat freely and often ate continuously. They reported loss of control over their eating behaviour, sometimes resulting in binge eating. The author concluded that these psychological effects were not a function of the actual process of starvation, but were more likely to be due to the restriction of their diet.

In 1988, Warren and Cooper, in a study in Cambridge assessing the effects of dieting on both mood and the control of eating, placed seven men and seven women on a calorie- restricted diet for two weeks, and monitored any daily changes. They found an increase in feelings of loss of control, over eating and increased preoccupation with food.

Dieting seems to cause overeating by changing factors which contribute to eating more. The study which I carried out attempted to assess what these factors could be.

Up to 90 per cent of the female population diet at some time in their lives. The aim of the study was to examine the effects of these constant attempts at losing weight and to analyse their contribution to overeating. The failure to lose weight is often regarded as a sign of weakness and an indication that the dieter is not dieting properly. The following results suggest that failed dieters are simply responding to changes which occur during a diet and that breaking your diet is inevitable.

What is the best way to treat overweight? Continue…

Tad' diets - the short-term losers

There are numerous diets on the market which appear to be successful, but in fact very often result in short-term weight reduction only. Such diets usually bring about high protein and water losses (from muscle tissue) - which do cause temporary weight loss - but also result in unnecessary decreases in basic energy expenditure. This in turn 'sets you up for failure' because maintaining your weight after initially losing the kilograms is much more difficult. Diets such as these also tend to encourage poor, unbalanced eating patterns instead of improving already harmful eating habits. By doing this, they increase the possibility that the weight problem will recur once you revert back to your original pattern.

Fluid intake should be at least 6-8 glasses per day.

• Sugar, sweets, cake, chocolate and cooldrink etc. are not allowed.
• A sedentary person is defined as somebody who engages in the following activities most of the time:
• Reading, writing, watching television, movies, sitting, sewing, playing cards, typing, office work done while sitting and standing, light housework (cooking, washing, dusting etc.), walking slowly, personal care. No participation in any form of physical exercise.
• A moderately active person is defined as somebody who engages in the following activities most of the time: heavy housework (making beds, scrubbing, mopping, sweeping, polishing, load washing, large articles, hanging out clothes), walking moderately fast to fast, climbing stairs, gardening, carpentry work. Participation in physical exercise occurs at least once a week.

The following are characteristics of unbalanced, fad, or unsound reducing diets. Any diet which:

• propagates the belief that certain foods, nutrients, or other substances have unique, previously undiscovered or magical properties to facilitate weight loss (novelty diets).
• claims that a low intake of carbohydrate accompanied by an unrestricted intake of total kilojoules (calories) from protein and/or fat will induce weight loss and that the excretion of by-products of fat metabolism (known as ketones) accounts for high weight loss in spite of a high kilojoule intake.

• claims that a certain meal pattern (which could vary from one day to the next) and/or certain combinations of foods and/or the exclusion of certain food groups are prerequisites for health and weight reduction.
• provides less than 4200 kJ (1000 cal) or less than 50% of an individual's average energy requirements per day (including very low calorie diets and total or intermittent fasting).
• promises fast weight loss (in excess of 2 kg per week or 1% of total body weight per week)
• promises that fat will melt away without increased exercise, hunger pains, or restrictions on favourite foods and with no restriction of food intake.

While diets such as these abound, it should be mentioned that good, balanced weight loss programmes are provided by some slimming clubs (such as Weigh-Less and Ideal Weight Club) and by some books, reputable magazines, pamphlets and registered dietitians.

What is the best way to treat overweight?

The answer to the above question is, first and foremost: Treat the cause as well as the symptoms!

A good starting point for any serious attempt at weight control is analysis of the factors which contribute to your particular situation - a case of identifying the enemy before you draw up a battle plan! It probably goes without saying that successful longterm weight loss is only possible if factors such as those listed below are recognised and dealt with in a determined fashion.

Choosing a weight reduction programme

Whether you intend to 'go it alone' or enlist the aid of an organisation or qualified person to help you lose weight, there are certain criteria which should be met by any weight reduction programme. Any such programme should include all the following:

• a balanced reducing diet
• a moderate amount of exercise aimed at enhancing weight loss and ensuring long-term weight maintenance
• the identification and changing of behaviour patterns which contribute to over-eating and weight gain
• recognition of (and determined efforts to resolve) any psychological problems which aggravate the problem

These are fundamentals in any serious attempt to lose weight on a longterm basis and you may need professional help to achieve your aims. Let's examine each of the above aspects in more detail:

The 'which diet?' dilemma

The last few decades have seen a boom in the diet industry, mainly because there are thousands who continue to believe that someone, somewhere is eventually going to come up with the magic formula that will solve their particular weight problem. And so every year a rash of formula diets, novelty diets, books and medications find their way into the lives of thousands of 'diet junkies' who can't resist yet another variation on an old theme. Generally speaking, the only long-term loss most of these methods incur is the money spent on them! What's more, many of these diets are basically unsound and could cause important nutritional deficiencies.

So how do you tell a good diet from a bad one?

Quite simply, a reducing diet that is worth its salt must:

• satisfy all nutrient needs except energy - in other words, it must include minimum daily amounts recommended for each of the five food groups
• supply at least 4200 kilojoules (1000 calories) per day - or no less than 50% of an individual's average energy requirements
• include a balanced eating pattern which does not alter significantly from day to day
• fit in with your individual tastes, habits and lifestyle
• be practical (in other words, it must include foods that are readily available) and socially acceptable
• promote balanced eating habits and encourage you to establish a long-term healthy eating pattern
• improve your overall health.

Diets that promise a weight loss of more than ¹/₂ to 1¹/₂ kg per week (or more than 1% of total body weight per week), or which have you feeling faint with hunger most of the time, should be avoided.

What kind of carbohydrate?

Athletes often don't know what form of carbohydrate they should be consuming. Does it make a difference if you eat carbohydrate mostly in the form of sugar or should you eat only complex carbohydrates (such as bread, pasta, rice, cereals and potatoes)? Some people regard sugar as 'deadly', while others wouldn't do without it and consider it a necessary part of their diets. Nutritionists advise that sugar and sugary foods should be limited to between 5 and 10 % of total daily energy intake. In other words, a moderate amount of sugar and sugary foods is not considered harmful. The higher the energy content of your diet, the larger the quantity of sugar you can eat. However, sugar and foods containing a large amount of sugar should never take the place of unrefined complex carbohydrates such as wholewheat bread, whole grain cereals and sweetcorn, as these supply other vital nutrients which sugar does not.

Sugar is a useful addition to the diets of athletes who need large amounts of energy, as it supplies a 'calorie-dense' food source. Athletes who take part in triathlons, for example, may find that they simply do not have the time when training two to three times a day to eat the amount of food they need to perform well. By including a small amount of calorie-dense foods - such as those rich in sugar - in their diets, these triathletes are able to fulfill their energy requirements without spending all their free time eating! However, those athletes who try to maintain very low body weights and who consequently eat very little, should obviously keep sugar and foods high in sugar to a minimum.

The fibre factor

Fibre, though not classed as a nutrient, and not actually absorbed by the body, is an important component of our diets, whether we are athletes or sedentary individuals. Found exclusively in plant foods, a low intake of fibre has been linked to various 'Western' diseases. Much of the natural fibre in plant foods is lost in food refinement and this together with a high consumption of animal foods, results in the average Westernized diet being low in fibre. We should all aim to eat at least 30 grams of fibre per day.

Fat

Fat is the other nutrient that is a chief source of energy in our diets. Athletes and the public in general should aim to consume no more than 30% of their total daily energy in the form of fat. Endurance athletes who consume between 60 to 70 % of their energy in the form of carbohydrates, may have to limit their fat intake to 20-25 % of their total calories to allow for those calories obtained from carbohydrates and protein. The main advantage of fat is that it is a very concentrated source of energy (9 calories/37,8 kilojoules per gram). When fat is used as a source of fuel during exercise, it has the advantage of 'sparing' glycogen. A diet high in saturated fat and cholesterol can cause raised blood cholesterol levels, even in athletes who train vigorously, so both should play a limited role in any diet.

How fibre affects the body continue...

Appendicitis

Appendicitis is inflammation of the appendix, the small blind-ended tube at the beginning of the large bowel. Although the underlying causes of appendicitis are not clearly understood, there is evidence that regular intake of fibre may prevent the development of the disease.

Hiatus hernia, varicose veins and piles

Many doctors believe that abdominal straining due to constipation encourages the development of conditions such as hiatus hernia (where the top of the stomach is pushed upwards, out of the abdomen and into the thoracic cavity), varicose veins and haemorrhoids (piles). It is often necessary to have surgical treatment for these conditions. Treating constipation with high fibre diets and, as a result, avoiding straining, may prevent these problems and may even reduce the need for more drastic treatment in some cases.

Coronary heart disease (CHD)

Coronary heart disease is the most common cause of death in affluent Western countries (see page 151). A large number of factors influence the development of the disease, of which raised blood cholesterol levels, high blood pressure and hypercoagulability (the tendency of the blood to clot too easily) are probably the most important.

Researchers believe that high-fibre, low fat diets protect against CHD by lowering blood cholesterol and probably also by decreasing blood pressure and the clotting ability of blood. It is especially the water soluble or gel-forming dietary fibres - found in oats, legumes and some fruit and vegetables - which help to lower cholesterol levels. While it should be borne in mind that diet is but one of the many factors which influence the development of CHD, it is also one of the controllable ones.

Diabetes mellitus

There are two forms of diabetes mellitus, a disease characterised by the excretion of glucose (sugar) in the urine (see What is diabetes? on page 175). Both forms are today treated with a high carbohydrate, high fibre, low fat diet. Fibre in the diet normalizes the body's response to dietary carbohydrate (glucose tolerance). A regular high intake of dietary fibre also improves insulin function by increasing the sensitivity of muscle and fat cells to the hormone.

Gallstones

The body manufactures these crystalline substances when the amount of cholesterol in the bile is so high that the bile salts cannot keep it in solution. The stones may block bile ducts between the liver and gall bladder or between the gall bladder and small intestine, resulting in severe pain and even jaundice. As in the case of other diseases of affluence, a number of factors may contribute to the development of gallstones. It has however been shown that high fibre intakes stimulate the production of those bile salts which keep cholesterol in solution, thus decreasing the risk of gallstone formation. Populations who follow high fibre diets have a significantly lower risk of the disease than those on the average refined Western diet.

To what degree is fibre involved?

Although research has proved that dietary fibre has a positive effect on body functions in general, the degree to which it is involved in the risk and development of the above diseases is still unclear. Studies are hampered by the fact that a variety of causes play some role and also because high-fibre diets differ in more than one respect from low-fibre ones. For example, they usually have a lower fat content - especially saturated fatty acids from food of animal origin - and are higher in vitamins and minerals. These factors could add to the beneficial effects seen in people who eat a high-fibre diet.

What is diabetes?

Diabetes is a disorder in which the pancreas cannot produce enough insulin, a hormone which prevents blood sugar levels from rising too high, or in which the insulin that has been produced does not function properly. It does this by helping body cells to take up glucose - either to metabolise to energy or to store as glycogen or fat.

If an individual manufactures too little insulin, there are two possible forms of treatment: The young, more severely affected diabetic can only survive if given daily injections of insulin for the rest of his or her life. However, if diabetes develops at a later age, treatment with pills is usually effective. These pills are not insulin; they are essentially compounds which give the pancreas the necessary stimulus to produce more insulin to cope with the carbohydrate (sugars and starches) which the individual eats. Because sugar causes a dramatic rise in blood sugar levels, diabetics should obviously avoid it in their diets; indeed, they should avoid all unnecessary food in general if they are overweight, as not only is the insulin requirement related to food intake, but excess weight has an aggravating effect on the condition. Obese diabetics who develop the disease in later life can often be treated by diet alone.

A low fat, high fibre intake - which 'dilutes' the contents of the digestive tract - slows down the passage of glucose into the blood stream and hence the elevation of the blood sugar is less dramatic.

Can you eat too much fibre?

Many fibrous plants contain organic acids that bind minerals such as calcium, magnesium, zinc and iron. Although this has caused some concern in the past, there is no evidence that people who eat natural high-fibre diets (such as vegetarians) have low mineral levels, probably because this type of diet is particularly rich in vitamins and minerals. Including about 40g dietary fibre a day in your diet is regarded as being perfectly safe. However, where caution is necessary is in the taking of fibre extracts.

One of the lesser-known effects of fibre-rich diets is an increase in flatulence. When fibre ferments in the large intestine it produces odourless gases, which are not dangerous to health but can cause concern in some people. (Incidentally, offensive odour is caused by gases which are produced as result of the breakdown of other substances in the large bowel - such as sulphur-containing proteins - which have escaped digestion in the small intestine.)

Fibre extracts - handle with care!

If a natural high-fibre diet does not solve the problem of constipation, try taking not more than three tablespoons (9-12g) of digestive bran, divided into three dosages, on a daily basis. (If you don't like the taste of bran au nature], you can improve the flavour by baking it for three hours at 100 °C.) At the same time, increase your fluid intake to at least two litres per day and decrease excessive fat intake. This ensures adequate hydration of the 'extra' fibre.

Beware of over-enthusiatic dosage with fibre extracts or concentrates, as this can be harmful. As a general guideline, a third of the prescribed dosage should be taken for a week and two thirds for another week before the whole amount is taken.

The 'fibre message'

All in all, then, there is agreement that fibre forms an important part of a healthy, balanced diet. High-fibre diets are easy to follow and inexpensive if natural foods are eaten in their unrefined forms.

Guidance from and education by dietitians, nutritionists and doctors, as well as increased advertising of high-fibre products, have brought the 'fibre message' to some sections of our population.

Sadly, however, in other sections the situation is in reverse. As South Africa's rural black people grow increasingly urbanized, so their diets are becoming lower in fibre and higher in fat - and more and more, the so-called 'diseases of affluence' are being seen among them. For the 'fibre message' to have any significant effect on the health of the majority of our population, it must therefore also reach the very people whose diets once gave them natural protection against the degenerative diseases of Western civilization.

When all is said and done, education is only worthwhile when put into practice. So unless you, the consumer, choose high fibre, unrefined foods in preference to refined ones and unless pressure is put on manufacturers to produce the healthier alternatives, medical research and nutrition education will be of little use. Ultimately it is up to you to make your voice heard and to combat the influences of society, lifelong nutritional habits and perhaps simple apathy, in order to put the fibre message into practice.

Worthwhile Sources of Dietary Fibre (Food Cereals & Fibre rating)

• Bread, brown: Fair
• Bread, wholewheat: Good
• Wheat bran: Excellent
• Pronutro: Excellent
• Kelloggs All Bran Flakes: Excellent
• Kelloggs Cornflakes: Good
• Oats: Good
• Oat bran: Excellent
• Weet-Bix: Good
• Maize meal, white: Fair
• Maize meal, unsifted: Good
• Popcorn, plain: Good
• Rice, brown: Fair
• Ryvita, Ryeking: Good
• Provita: Good

Top tips for healthy eating

The best and most balanced diet is one that suits you and your life, and includes important health and nutritional factors. There are no quick fixes or shortcuts to good health. It is a lifestyle choice, not a programme for a designated number of days or weeks. And it is about attitude: you must want to have good nutrition. You must want to eat healthily.

Taking care of your body is not about feeling guilty or disappointed when goals are not reached. Instead, commit to eating right, for most of the time, for all of your life. Being able to eat healthfully is one of life's gifts, which is sadly not available to everyone worldwide. We need to take better care of the privilege.

1. Use the word 'diet' sparingly!

The word 'diet' should not refer to weight loss but to eating for good health. Most people associate weight-loss diets with missing out or deprivation. These diets can and do work for many people, but more often than not they are counterproductive. Often, once you have finished your diet or reached your goal weight, you gradually put weight back on. A good health diet is a lifestyle choice. Healthy eating promotes energy, vitality and vibrancy.

2. Do not focus on losing weight or clothing size

Rather than focus on getting rid of something, why not try focusing on gaining something? Perhaps a good thing to say would be, 'I aim to feel healthy and fit within the next three months: or 'I will be able to complete that 10 km fun run in September: You can still adopt healthy eating habits regardless of your size or weight. Optimum, holistic wellness is a better focus.

3. Eat foods close to their natural form

Eat plenty of fresh fruits, vegetables and whole-grain foods. The more a food is refined and processed the more essential vitamins, minerals and nutrients are lost. Many of these foods only fulfil hunger needs and do not take into account nutritional needs. Take a typical fast food like hot fries, for example. The main ingredient is potato, but unfortunately you will often find a multitude of additives and hydrogenated oils, not to mention acrylamides (cancer-causing chemicals from high heat, i.e. frying) and salt in this quick snack. You would obtain much more nutrition from the potato without all the processing.

A meal comprised of fish and green vegetables will help enhance a good night's sleep. These foods are rich in magnesium and calcium, both necessary to help the body relax and brain chemistry balance

4. Drink plenty of good clean water

It is often recommended to drink at least eight glasses of water every day. This can be a huge challenge in itself and may not necessarily be right for everyone. We have found the best way to get adequate water into our bodies is to aim to have at least four glasses per day. Or fill a 1-litre water bottle at the beginning of the day and aim to get through it before you get to bed. Increase your fruit and vegetable intake as these contain a higher water content than most processed foods. Look at the humble baked potato above and you will see that it contains a whopping 71 per cent water, as opposed to the hot fries with only 38 per cent. Processed foods not only contain less water but usually have higher sodium levels which, in excess, can cause dehydration and hypertension.

5. Meet your taste buds again!

As you reduce your intake of processed and refined foods, you may think that some foods taste rather bland. This is because you can be addicted to food additives and flavourings like sugar and salt. Trying new, more healthy recipes and introducing new flavours using natural herbs and spices will help you when you try to avoid processed foods. There are many excellent healthy cookbooks on the market or at the library. See the reference section for our recommendations.

6. Eat healthful snacks

Rather than reaching for the typical convenient snack foods, have a handful of almonds and raisins instead. Nuts have an excellent balance of fats, are packed with essential fatty acids, protein, antioxidants, phytonutrients, fibre and energy. A quick digestable snack like a fruit smoothie filled with fruits, milk, water and whey powder or tofu is also an excellent quick source of the essential nutrients your body needs (see page 95). Make a shake in the morning and pour it into a thermos so it stays fresh throughout the day.

7. Listen to your individual needs

We are overwhelmed with diets and books on how to be more healthy. What works for you may not work for someone else. Get in tune with your own needs before you take advice from someone else. When you find something that is working and enjoyable, then stick to your guns regardless of what others may be suggesting.

8. Enjoy the right fat

Fat is an essential nutrient required by the body. The problem arises when people eat too many hydrogenated or trans fats. The best fats to include in your eating are derived from nuts, seeds, avocados and fish. The Omega 3,6 and 9 fats all contain essential fatty acids and can be included in salad and vegetable dressings, smoothies and spreads. When it comes to eating fat for optimum health, the important thing to remember is the type of fat and how much you consume.

9. Plan, plan, plan

One of the biggest reasons for not eating properly is a lack of planning. When you are running late or working long hours, the last thing you want to do is prepare a good meal. It sounds so simple, but if you make something the night before, it will encourage you to eat a good meal at home rather than dine on drive-through. Planning your meals for the week will also keep your food bill at the supermarket down and take the stress out of preparing food. Taking more time in the morning to make your lunch and snacks of wholefoods will also assist in getting good healthy food into your body.

10. Take a natural antioxidant

It is often said that we are overfed and undernourished. Modern diets tend to be loaded with all sorts of processed and refined foods. We are eating more simple carbohydrates, sugar, salt and trans fats that can increase the free radical damage within the body, contribute to weight gain and lessen our immunity. In order to counteract these processes it would be healthful to include a high-quality natural antioxidant daily.

11. Graze, don't gorge!

Skipping meals or not eating for a whole day because you are too busy can be detrimental to your health. When you eat, the body's metabolism rises as the process of digestion begins. Eating four to five small healthy meals a day may suit you more than the typical two or three. It helps keep sugar levels more even and reduces the craving for unhealthy foods. It may also help some with weight loss, if that is your goal. This does not mean eating chips or lollies between meals! Fruit, nuts, seeds, wholemeal bread and cheese are a better alternative. However, if two or three meals a day suits you, then stick to that. In the end, it is not about the number of meals you consume, but about the quality.

12. Educate yourself

Education is power. If you know how to read food labels (see page 120) and understand your body's basic nutritional needs, you will be better able to tell the difference between good information and marketing hype, which is all too often presented to us in the multibillion- dollar food industry.

13. Fad diets

We often get asked our opinions on the many and varied diets available today. The list is endless - from low-carbohydrate or no-carbohydrate to high-protein diets, raw-food diets, liver-cleansing diets and blood-group diets. There always seems to be a new one popping up. Often they contain some good tips and we have kept some great recipes from different diets that we adapt to suit our tastes. But remember, they often don't work for everyone.

Over the years we have both tried many different diet styles, and we agree that it is all about balance and finding what suits you and your lifestyle - and hopefully with the information in this book you will be that one step closer.

If you could plant only one tree in your garden, it should be an apple tree, says famous French herbalist Maurice Messegue. An apple contains pectin and Vitamin C, both of which help keep cholesterol levels stable. Pectin also helps protect us from pollution by binding toxic metals like lead or mercury in the body and transporting them safely out.

Apples are a great antidote to rich, greasy or fatty food. They are great detoxifiers, and those suffering with arthritis or rheumatism should eat raw apples regularly. They also help with diarrhoea and are a great pick-me-up after overindulging or a bout of the flu. Grated raw apple is said to help with recovery from illness, especially digestive problems or infections, as it is soothing and antiseptic. In fact, there are few health problems that cannot be helped or improved by eating an apple a day, including the peel, well washed and thoroughly chewed. This is precisely the reason why we decided to name our book Like an Apple a Day!

A lot of diets are designed for a finite period of time, to either achieve weight loss, cleansing or better health, and some can be very effective. However, the body is such an intricately balanced mechanism that it is unhealthy to eliminate or radically remove any essential nutrient from your diet for a long period of time, so do not deprive yourself. The best approach is to turn to nature and get back to basics. Reduce the amount of refined and processed foods you eat and turn to health-giving wholefoods. This will naturally bring about the balance and vitality you desire. Remember, to achieve optimum health you need to take the holistic approach and look at all areas of your life, because each impacts on the others.

14. Good food, good mood, good energy

Have you ever woken up feeling sluggish, bad-tempered or in need of more sleep? Or hit the afternoon with a huge slump, wondering how you will make it through the rest of the day? Constant fatigue, mood swings and a lack of energy can be brought on by many different factors, but often they are the result of poor food choices. Foods that are highly processed, loaded with sugar, salt or caffeine can alter the way we feel. Even though they may offer a quick surge of energy, they offer little nutritional benefit and can stress the adrenals and digestive system. This can leave us feeling tired or moody. The answer is simple: look at what you are eating to begin with. Opt for foods that give you sustained energy.

15. A moment to say grace

We are often reminded how fortunate we are to have so many different foods available to choose from. It's really true — we are blessed. We believe taking a few moments to say grace — a 'thank you' for the food you are about to eat and a chance to acknowledge the person who has cooked the meal (regardless of how simple it is) — is a powerful gesture. Our children lead the grace now and it makes a huge difference when we all sit down and hold hands around the table with the meal before us. Apart from expressing respect, it can also decrease the chances of indigestion by slowing everyone down before they get stuck into their food! Even if you are on your own, it is a chance to take a deep breath and relax before you begin eating. Here is a lovely simple acknowledgement you could say prior to each meal.

Earth who gives to us this food Sun who makes it ripe and good Dear Earth dear Sun by you we live Our loving thanks to you we give. Blessings on this food.