Food still has it all!

We are often given warnings, especially by some companies that sell the 'milkshake' diets, that our food is toxic and poor in nutrient content. They imply that we will all be much better off drinking their shakes rather than eating what Mother Nature has to offer. Ha!

But then on the other hand, some food purists are forecasting that we are all going to develop all sorts of cancers and ambiguous genitalia because of all the chemicals in our foods. They stress that 'organic' is the only way to live. Well, that would be more than excellent, but organically grown produce is not always within reach of all of us, so what now?

Now we face reality. The truth is that not all chemicals and food additives are harmful. Some serve a very useful purpose. Another truth is that, although most producers use pesticides and chemicals in varying degrees, there are still more than sufficient levels of nutrients in fresh or frozen produce to justify their daily consumption! In fact, while the war between producers and food purists continues to rage, scientists have concluded that any potential risk from chemical residues is still outweighed by the benefit of the reduction in chronic diseases and nutrient deficiencies when adequate amounts of fruit and vegetables are consumed.

Avoiding foods for fear of consuming artificial chemicals will definitely result in a high-protein diet, as well as a diet high in fatly, sugary foods. The inevitable conclusion of such a diet is obesity and the resultant long-term diseases related to it, as well as malnutrition. Besides, sugar, starch and meat products are not free from added chemicals. So there, Eat your fresh produce!

Salads: sink or swim

Salads don't guarantee leanness. You can and probably often do, go right over the top with what goes into your salads. Again, establish beforehand what your intention is when you want to eat a salad: is it to be a meal on its own, an addition to the main course or a starter?

Most salad ingredients offer abundant nutrition and very few kilojoules. A large, 100 g pack of lettuce leaves contains a humble 67 kilojoules. Other green vegetables such as baby marrow, green pepper, cucumber and broccoli contain (on average) around 100 kilojoules per 100 g. Thus, enjoying a medium-sized salad bowl filled with a salad made of these ingredients, dressed with an oil-free dressing, will provide you with no more than about 140 kilojoules. This is a real bargain in the healthy slimming stakes. But go one further and dress the salad with two tablespoons of a simple, basic vinaigrette (oil and vinegar) dressing. Instantly you have 'bulked out' your salad with an additional 840 kilojoules - kilojoules you cannot taste as you would taste say a slice of rye bread or a baked potato (that you could enjoy with your salad), and kilojoules that cannot make you feel any fuller.

The plot thickens more when you take the sink-or-swim decision to add delicacies to your salad: cheese, meat, eggs, oily fish and olives. When you want to add any or all of these delicacies, go light on the dressing. Use an oil-free dressing. Furthermore, regard this kind of all-in-one salad as a meal rather than an addition to your meal. In that way you will balance the scales and not experience that sinking feeling when you weigh yourself the following day and find that you have consumed far-far more fat kilojoules than you were aware of. Even a simple, mixed vegetable salad, if dressed heavily with an oily or creamy dressing, will cause your kilojoule intake to soar and your once-crisp, fresh salads to be drowned in fat limp and unappetising.

The bottom line is this: if you choose to have something light such as a salad, keep it light.

Desserts: the big guilt trip

Desserts tend to evoke more feelings of guilt than any other item on the menu. And we know the reason why: most desserts are laden with fat and/or sugar and dessert is not really necessary to satisfy the appetite. It is the proverbial 'cherry on the cake'. Many of us have the mindset that we are only entitled to dessert if we have been 'good'. And very few of us ever feel that we have been 'good', because we feel that being overweight is already a symptom of being 'bad'. So we don't really feel entitled to it, but we have it anyway; it's irresistible; we are addicted to sugar. Then we feel bad about having had it and the guilt trip sets in, a guilt trip that can only be alleviated by some chocolate. By then we feel we are in so deep already that we might as well go all the way - another example of the vicious obesity cycle in full motion!

Follow a few simple rules about dessert and banish the guilt.

• Regard dessert is part of the menu, not 'over and above' it. Then, plan your menu accordingly, bearing in mind that the sugar and fat content of the dessert must make up part of the total intake of fats and carbos of the meal. In this way you will create the correct balance.

• Trade in sugar for fruit. Many fruits offer an abundance of natural sweetness, reducing the need for extra sugar in the recipe.
• If your recipe requires sugar, go for fructose. It is a natural fruit sugar with a very slow GI, thus keeping your blood sugar levels more even and thus preventing a further sweet craving later on.
• Trade in cream for yoghurt. Even Greek yoghurt contains much less fat (and therefore kilojoules) than cream. It also tastes cool and refreshing on the palate, ideal after any meal.
• Trade in ice cream for frozen yoghurt or sorbet. The fat content and therefore the kilojoule content is much less.
• Bear balance in mind. A heavy meal warrants a very light dessert - such as sorbet or fruit salad with yoghurt - and a light meal might justify the enjoyment of a small portion of richness - such as cheesecake or chocolate mousse.
• Don't have an all-or-nothing approach. It leads to a feeling of being deprived and that leads to bingeing. Have some - but just a little - and enjoy it without any guilt. Remember, guilt trips could cause hunger pains!

CHANGING THE WORLD: ONE PURCHASE, ONE MEAL, ONE BITE AT A TIME

As marketing people tend to do, they have identified a strong force on the consumer landscape—people who value a lifestyle of health and sustainability and are willing to pay for products that support their beliefs. This group, they say, has adopted a Lifestyles of Health and Sustainability LOHAS. It's estimated that 68 million Americans, about a third of the adult population, qualify as LOHAS. Without realizing it, these people have become the most influential 7 force in the recent food revolution. And they have numerous allies, including farmers who want to create a more healthy and sustainable land, public health officials concerned about toxins and antibiotics in food products, environmentalists who are concerned about pollution from factory farming, consumer rights groups wanting more accurate labeling of food sources on food packaging, and union activists who want safe working conditions for their members who run the risk of massive exposure to toxic pesticides and chemical fertilizers.

Yes, collectively we, the people, are the force that can lead to change. Every time we go shopping for food, every time we chose a meal in a restaurant, our choices—what we buy—will make a difference—not only for our own health and our own peace of mind, but also for the future of the planet. Fortunately more and more people are beginning to realize this. Every time an individual makes such a change in his or her lifestyle the number of people eating ethically and healthily increases—by one.

This philosophy—that every individual matters and every individual makes a difference every day—is at the heart of the Jane Goodall Institute's Roots & Shoots global program for youth. The name is symbolic: Roots make a firm foundation and Shoots seem tiny but to reach the sun they can break through a brick wall. Imagine the brick wall as all the problems we humans have inflicted on the planet. The message is one of hope: Thousands of young people— and there are some 7,500 groups established in more than ninety countries—are breaking through all manner of brick walls to make the world a better place.

In several African countries there are Roots & Shoots groups maintaining tree nurseries and distributing seedlings to schools that are otherwise surrounded by compacted, sunbaked earth. As the trees grow, cared for by the students, grasses can survive in the shade below them. And, encouraged by the greening of the schoolyards, Roots & Shoots groups are growing fruit trees and vegetables to improve their diet. Refugee groups are also growing vegetables, and some keep chickens for their eggs.

There are so many projects and many of them concern food and farming. Students are composting, making organic vegetable plots. Two groups (one in the U.K. and one in Belgium) rescued hens from battery farms, and studied how they grew back their feathers and adjusted to freedom. They are campaigning (always without violence) against the use of synthetic chemicals in food; the feeding of hormones and antibiotics, as prophylaxis, to livestock; the use of pesticides, herbicides, and chemical fertilizers on farmland; the use of nonbiodegradable containers in school lunch boxes. They are writing letters to legislators, raising money for all manner of causes. And they are influencingtheir parents.

Roots & Shoots groups are thus joined with all of us who are trying to change the world. In fact, many predict that in the years to come, activists will have a greater impact through consumer choices and the culture of economics than through legislative lobbying or lawsuits.

EATING TO VOTE

Remember, every food purchase is a vote. We might be tempted, as individuals, to think that our small actions don't really matter, that one meal can't make a difference. But each meal, each bite of food, has a rich history as to how and where it grew or was raised, how it was harvested. Our purchases, our votes, will determine the way ahead. And thousands upon thousands of votes are needed in favor of the kind of farming practices that will restore health to our

planet.

Our world can no longer afford the heedless consumption of the Western world that is now spreading its greedy tentacles around the globe. The price, most of which must be paid by our children, is too great. Only by acting together, by refusing to buy food that has been secretly laced with poisons and pain, can we make a stand against the corporate power that is circling our planet. So let us join hands. Let us speak out for the voiceless and the poor. Let us assert our right, as citizens of free democracies, to take back into our hands the production of our food. Let us, together, sow seeds for a better harvest—a harvest for hope.

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.

Eating Smart For Your Workout

Eating a small meal two to three hours before a workout is ideal. Two to three hours is how long it takes for a meal to reach your muscles, but it's not always practical. Not substituting exercise for eating is important; you can accommodate both. Keep reading to get some ideas for scheduling your meals to boost your workout productivity. And be sure to read through Chapter 23 for more specifics on when and what to eat before you exercise.

Early birds

If the only time that you can sneak in a workout is first thing in the morning, try to eat something before you start. Your body needs fuel constantly, and your carbohydrate stores have most likely been tapped out in the six to seven hours since your last meal. Without eating, you'll feel sluggish and weak. Exercise should make you feel good. It takes only 20 minutes for a piece of fruit to give you the energy that you need to make your workout work for you.

Lunch-hour or after-work crunches

Split your lunch: eat half a few hours before the workout and finish the rest when you get back to your desk. If you exercise after work, say about 5:30 p.m. or 6:00 p.m., plan a minimeal - perhaps a small bowl of cereal, a piece of whole-grain bread with just a dab of PB&J, or a cup of lowfat yogurt at 3:00 or 3:30 p.m. in the afternoon.

When you're doing extra exercise - a charity bike ride or a minimarathon fun run, or a long hike, for example - and stay at it for more than an hour, you need to refuel during the event. The human body can store only about an hour's worth of carbohydrate; it's in the muscles in the form of glycogen. (See Chapter 8 for further explanation of metabolism.) So if you want to finish the race without dragging yourself over the finish line, you need to eat or drink some form of carbohydrate. A sports drink is one option. A small energy bar works, too.

After an especially long workout, you need to refuel to restore your energy. A small high-carbohydrate, moderate-protein, and lowfat meal is best. Reach for fruit, lowfat yogurt, whole-wheat crackers, or bread.

Energy bars come in all kinds of formulations from the calorie, and sugarpacked cereal bars to the protein-dense energy bars. For a meal replacement, be sure that the bar contains at least 10 grams of protein. If you exercise for more than an hour and need a bar to refuel, carbohydrate-heavy ones are best.