What we eat fuels the body - garbage in equals garbage out. The nutrients from our food are what the body uses as building blocks to create new cells and tissues. To create a strong and healthy body, we must begin to think about how and what we eat and what we choose to put in our bodies. True vitality is a result of the quality of goods and products we choose to use. If diets were truly effective, wouldn't the rate of obesity be decreasing in North America? It is, in fact, increasing. In many cases people are turning to artificial sources of nutrients - especially pills and remedies to get their daily nutrition. Here are some general nutrition tips to ensure a healthy approach to eating.

1. Water
Over 70% of our body is water. This important fluid transports nutrients, hydrates the body and flushes toxins from our cells and tissues. Not only should we drink a substantial amount of water each day (6 - 8 ounce glasses), but, more importantly, we require high water content foods in our diet. Drink little or no water with your meals as this slows down digestion by diluting the digestive juices. Avoid caffeine and carbonated beverages - opt for juices and/or water (this is especially important for women of all ages, as carbonated beverages increase the calcium drain on the bones).

2. Eating "live" foods
Daily, we require vitamins, minerals, glucose from carbohydrates, amino acids and fatty acids. These nutrients should not come from a bottle/pill/potion, but from eating to live - which means eating "live" foods. "Live" foods, such as fruits and vegetables, have high amounts of readily available nutrients found in naturally balanced levels. These foods, in uncooked form, require minimal energy to digest. Why not try juicing fruits or vegetables for a refreshing and nutritious drink?

3. Food as fuel
The food we ingest should be high in nutrient density. We are, after all, eating to fuel and run the amazing human body. Many foods are high in calories, yet low in nutrients - eating a high percentage of these foods means that we must take in too much food to receive enough nutrients. Our body must also expend considerable energy in digesting and breaking down these complex foods in exchange for little nutrient benefit. Begin to ask yourself: What foods give me energy and what foods drain my energy? Eat a high percentage of fruits and vegetables - they require very little energy to digest and give you a great nutrient bang for your buck!!

4. How do I cook my foods?
Remember to start with high quality foods - organic and/or fresh foods have the greatest value because they have less chemicals and preservatives (none in the case of organics). Any form of cooking begins to destroy the potential nutrient value of food. Choose steaming over frying and baking over microwaving. These choices will help to minimize the destruction of nutrients and to retain more of the food's natural water content. Learn to enjoy food in its simple form - there are many great recipes and ideas to maximize the food's natural qualities.

5. Food Combining
It is not merely a question of what we eat, but when we eat and in what combinations. The ultimate goal of the body is to break the foods into nutrients without expending too much energy (ease of digestion) and then to absorb the nutrients. Any foods outside of the fruit and vegetable categories are called concentrated foods. The body can only efficiently break down one type of concentrated food at a time. Eating these foods requires the body to expend more energy breaking them down. A good rule is to take in only one concentrated food type at a meal and mix this with vegetables. Vegetables have intact enzymes that allow them to practically self-digest. Eat fruit on an empty stomach - it is quickly passed into the intestines where the nutrients are readily absorbed and utilized by the body.

6. Glycemic Index
Eating foods with sugar or carbohydrates (which the body turns into sugar) causes a surge in our blood sugar level. The glycemic index is a measure of the "sugar content" in our blood as a result of eating these foods. If there is a huge surge of sugar, the body produces a large insulin response which stores the excess sugar as fat in the cells. This causes excess work in the pancreas and, over time, the body becomes less responsive to insulin. The excess sugar stored as fat can also cause us to gain weight. The trick is to avoid the initial surge of sugar - either combine foods high in sugar with fat for a slow release of the sugar effect or eat foods with a low to medium glycemic index (kiwi, plums, blueberries, apples, cauliflower, broccoli, celery).

7. Boost your Immunity
Your immune system is the most complex and active system in the body and probably the most vital. I f your system is depleted or underactive, you will be more likely to succumb to infections like colds and flu. There are many remedies, herbs and supplements that can help correct an underactive immune system. A great suggestion is taking added vitamin C throughout stressful periods, winter months or any time you sense your system is weakened. Most people benefit from 2000mg of Vitamin C per day (in a slow release form or crystal form) - spread this over the day and take only to bowel tolerance. Vitamin C also supports the adrenal glands which are generally overtaxed in stressful times.

8. Concerned about Osteoporosis?
Milk and calcium tablets are not the best source of useable calcium. Calcium's role in the body is to neutralize acid in the system. All dairy products, with the exception of butter, are acid forming; therefore, eating high dairy will result in the utilization of calcium to neutralize the acid. Why not get your calcium from these high quality foods: dark green vegetables (broccoli, asparagus, romaine lettuce), salmon, nuts and seeds or fruits (figs, dates, prunes). Fresh air and sunshine are a must. The exercise helps keep your bones strong and the sunshine encourages Vitamin D receptors to be "called to action" which is necessary for calcium absorption. Avoid caffeine and carbonated beverages - these drain calcium from your body.

9. Trying to lose weight?
Losing weight is dependent on the quality and quantity of food you eat - any excess that is not properly digested and eliminated has to be stored. This excess causes your body to build toxic levels daily through the normal process of metabolism and by the residue left over from foods not efficiently utilized. Toxins are acid by nature and this acid buildup causes the body to retain water to neutralize it, thus adding more weight and bloating. Excesses of toxins are the forerunners of obesity - being stored in the fatty tissues and muscles. Each day that we eat a surplus means the body has no energy to get rid of the stored wastes. Create a program to cleanse the body of its toxic wastes and eat in ways not to continually build up unacceptable levels of toxins.

10. Balance
Balance not only pertains to the combination of food on your plate, but also to the times you eat and how often you eat throughout the day. Sit down and enjoy your food. Find your body's natural balance and rhythm. Learn your own patterns of best times to take in food, digest and assimilate and also eliminate wastes. Think about balance in terms of eating better this month than last, eating better each year and beginning to gradually incorporate many of these nutritional principles into your life.


Copyright 1999 All rights reserved Nutrition Noteables is written by Dr. Janice Hughes B.Sc., M.Sc., D.C., Dr. Dave Boynton B.Sc., D.C. and Dr. Paul Ziemer B.Sc., D.C. - all practicing Chiropractors who focus on health and wellness.

Find out more information on our websites - www.01scripts.com   www.oneminutewellness.com

If you have a specific question or concern, please feel free to send an e-mail to janice@01scripts.com or call (519) 753-9596.