Week 1 Real Food to help you recover from CFS and ME Welcome to Week 1 No matter what your state of health, you cannot fail to improve it by cleaning up your diet. This is because your diet is what builds, maintains and fuels your body. The right diet will build a strong, healthy body which will resist stress and disease and give you lots of energy. The wrong diet will build a weak body leaving you tired and vulnerable to infection and disease. Ten years of experience with CFS/ME clients has taught me that the very first step towards recovery is to make sure that you are eating the right diet. In the first instance this means moving away from processed foods, towards unprocessed foods. Popular terms for an unprocessed diet are the real food diet, the stone age diet or the paleo diet. These diets omit processed foods and focus on the whole, natural foods of our ancestors; the nutrient-rich foods which our digestive systems are still designed to digest. Why do you, as a human, need to eat FOOD? Because your body is physically built out of the food that you eat. Protein and fat are used to build every cell, tissue and organ, including your hormones, your brain, bones, skin, eyes, muscles and so on. You also get energy (fuel) from fat, carbohydrates and protein. Protein and fat are found mainly in animal foods. Carbohydrates are found mainly in plant foods. The quality of your body and your brain today, reflects the quality of the food you have eaten over the past few years. What is Real Food? Real food is food from nature – plants and animals – which have been eaten by our ancestors throughout history ie meat, fish, eggs, nuts, seeds, fruits and vegetables. These are also eaten by all other wildlife. Some people would include unpasteurised dairy and whole grains which became a large part of the human diet 10,000 years ago when humans settled and agriculture began. Real food can be hunted, picked, gathered and milked. It can also be bought fresh, frozen or canned ie frozen or canned meat, fish or vegetables. Why you should eat Real Food You still have the same digestive system as stone age man and are designed to eat the same food from nature. Real Food contains the nutrients you need for optimal health and normal weight. In only 50-100 years we have changed our diet from a mainly real food diet to a mainly (80%) processed diet. This is the blink of an eye in genetic terms and our digestive systems have not yet evolved to deal with this new diet. As a result our health has been seriously impacted with the rise of obesity and chronic health conditions. You need to nourish yourself with real food, rich in nutrients, which will satiate you, balance your hormones and enable your body to heal. Four superfoods to help you regain your health: Liver, sauerkraut, bone broth and sprouted beans. (Recipes attached). These may not be your favourite foods, but putting them into your diet at least once a week can do wonders for your health!
Transcript
Week 1
Real Foodto help you recover from CFS and ME
Welcome to Week 1
No matter what your state of health, you cannot fail to improve it by cleaning up your diet. This is because your diet is what builds, maintains and fuels your body. The right diet will build a strong, healthy body which will resist stress and disease and give you lots of energy. The wrong diet will build a weak body leaving you tired and vulnerable to infection and disease.
Ten years of experience with CFS/ME clients has taught me that the very first step towards recovery is to make sure that you are eating the right diet. In the first instance this means moving away from processed foods, towards unprocessed foods. Popular terms for an unprocessed diet are the real food diet, the stone age diet or the paleo diet. These diets omit processed foods and focus on the whole, natural foods of our ancestors; the nutrient-rich foods which our digestive systems are still designed to digest.
Why do you, as a human, need to eat FOOD?Because your body is physically built out of the food that you eat. Protein and fat are used to build every cell, tissue and organ, including your hormones, your brain, bones, skin, eyes, muscles and so on. You also get energy (fuel) from fat, carbohydrates and protein. Protein and fat are found mainly in animal foods. Carbohydrates are found mainly in plant foods. The quality of your body and your brain today, reflects the quality of the food you have eaten over the past few years.
What is Real Food?Real food is food from nature – plants and animals – which have been eaten by our ancestors throughout history ie meat, fish, eggs, nuts, seeds, fruits and vegetables. These are also eaten by all other wildlife. Some people would include unpasteurised dairy and whole grains which became a large part of the human diet 10,000 years ago when humans settled and agriculture began. Real food can be hunted, picked, gathered and milked. It can also be bought fresh, frozen or canned ie frozen or canned meat, fish or vegetables.
Why you should eat Real FoodYou still have the same digestive system as stone age man and are designed to eat the same food from nature. Real Food contains the nutrients you need for optimal health and normal weight. In only 50-100 years we have changed our diet from a mainly real food diet to a mainly (80%) processed diet. This is the blink of an eye in genetic terms and our digestive systems have not yet evolved to deal with this new diet. As a result our health has been seriously impacted with the rise of obesity and chronic health conditions. You need to nourish yourself with real food, rich in nutrients, which will satiate you, balance your hormones and enable your body to heal.
Four superfoods to help you regain your health: Liver, sauerkraut, bone broth and sprouted beans. (Recipes attached). These may not be your favourite foods, but putting them into your diet at least once a week can do wonders for your health!
What are processed foods?Processed foods are real food – plants and animals – which have been taken to factories for mass processing to extend their shelf-life. During processing they lose nutrients, water and fibre; and chemicals, colours and artificial sweeteners are added.
Why you should NOT eat processed foods.Processed foods are highly associated with the rise in chronic disease around the world. The healthiest and longest living nations are the nations which consume the least processed food. It isn’t so much whether you are a meat-eater or vegetarian that matters, but whether you eat processed food. If you are eating processed food your body and your brain have to build themselves out of processed protein and fats. These are not quality foods to build a quality human being with. If you are eating processed carbohydrate for energy you might as well put lemonade in a car instead of petrol.
1. Processed foods deplete you of the nutrients you need for health. First they lose essential nutrients during processing. Second, because they are now lacking nutrients, they steal them from your body tissues in order to be digested by you, so you become doubly nutrient-deficient and your health is compromised.
2. Processed foods contain additives and chemicals which your liver has to detoxify and are a stress on your body.
3. Processed foods disrupt your blood sugar and raise insulin levels. This unbalances your hormones, which contributes to chronic fatigue, weight gain, depression, anxiety, constant hunger and the release of stress hormones which prevents recovery.
4. Processed foods can cause addictions and loss of eating control.5. Processed foods disrupt gut flora, leading to unhealthy gut bacteria, leaky gut, an activated
immune system, allergies and intolerances and increased risk of auto-immune conditions.6. Processed foods cause inflammation, which has recently been discovered to be at the root
of all diseases.
The 4 key processed food groups to avoidProcessed carbohydrates ie sugar and flour productsHydrogenated fats/vegetable oilLow fat productsArtificial sweeteners (except Sweetleaf Stevia)
Calories do NOT countDon’t count calories. Calories have little to do with health or weight. The quality of the food you eat, not the quantity, effects your hormones, your health and your weight. You won’t be needing to count calories or be craving sugars once you cut out processed foods and are providing your body with the nutrients it needs.
Are you building your home out of rock or out of sand?Eating a diet of real food or processed food is like the bible story of building your house out or rock or out of sand. Real food – plants and animals – are what you are meant to eat, and give you a strong healthy body made of ‘rock’ which can withstand physical and emotional stress. Processed food gives you a body made of ‘sand’, which will fall over at the first sign of stress.
What is your diet like now?If you are currently eating what most people would call a ‘balanced’ diet, the odds are that it is full of processed food. Weetabix, semi-skimmed milk and fruit-juice for breakfast; ham sandwich with low fat spread, crisps and muesli bar for lunch; kit-kat mid-afternoon, pasta with tomato sauce and low-fat strawberry yoghurt for dinner, and alcohol in the evening. This is a typical, modern, processed British diet. Yet our great-grandparents would barely recognise it, let alone our stone age ancestors who had the same digestive system as we have today and ate whole plants and animals. We may live in the modern world, but our digestive systems are still stone age, and when
stone age man meets modern, processed diet, the result appears to be weight gain and poor health.
Fill in the attached form ‘What percentage of your diet is Real Food?’ with what you ate today, or yesterday. 80% of the British diet is processed. Roughly what percentage of your diet is Real Food and what percentage is processed? Remember that real foods are one ingredient foods ie meat, fish, eggs, dairy, nuts and seeds, fruit and vegetables and wholegrains. Processed foods are packaged with more than one ingredient.
SummaryChoose real foods (meat, fish, eggs, nuts and seeds, fruit and vegetables, dairy and wholegrains) rather than processed foods, to rebuild your health.
Action PlanHere are some suggestions for your Action Plan – to be completed before Week 2 of this course.
1. Clear packaged foods out of your kitchen2. Plan a menu using real food only3. Fill in the ‘Food and Drink’ diary with a typical day and keep it. We will be looking at it in the
weeks ahead.
Final CommentMaking dietary changes can make you feel worse in the first week or so, but stick at it and you will feel the benefits over time. Don’t give up after 3 weeks. Although it takes weeks and months to repair your body with new, healthy cells and balanced hormones, it may be only a few weeks before you start feeling better. Have faith in your recovery by understanding that the food you eat is crucial to your recovery because the food you eat builds your body and fuels it. Improving your diet is essential to your recovery and to maintaining your health once you have it back.
Next weekHow unstable blood sugar levels can contribute to CFS and ME and how normalising them is KEY to your recovery .
Recommended cookery booksEveryday Paleo Family Cookbook – Real Food for Real Life by Sarah Fragoso (for easy recipes/menus to use straight away)Nourishing Traditions by Sally Fallon (for in-depth information and traditional recipes)
This information is solely for the purpose of education. It should not be construed nor is intended to be used for medical diagnosis or treatment. It should not be used in place of the advice of your doctor or other qualified health provider. Always consult with your doctor or other qualified health provider before embarking on a new diet or supplement programme. Copyright: Alexandra Barton, Nutritional Therapist BANT
Real Food Meal Ideas Make protein and vegetables the mainstay of your meals
Breakfast ideasCheese/cold meats with a piece of fruit or buttered oatcakesScrambled/boiled/fried eggs: with rye bread and avocadoNatural yoghurt with lots of nuts and seeds and berriesWhey protein smoothie. Mix coconut milk, strawberry whey protein powder + berriesOrganic bacon and egg with tomato, mushrooms and onionStone ground oatmeal soaked in milk, with raisons, honey and creamPeanut butter and sliced apple or avocado on buttered oatcakesLeft-over dinnerLunch ideas: Tuna, chicken, eggs or cheese with a large mixed salad. Coleslaw. FruitBone broth chicken soup with rye bread.Mackerel pate: mackerel, yoghurt, onion + parsley, with avocado and tomatoes Mozzarella cheese and tomato saladLiver pate: with buttered oatcakes, tomatoes and green saladMixed bean salad: with olive oil + apple cider vinegar dressing. Green salad.Baked potato with butter + cheese and green saladTofu (fermented) with bean sprouts, tomato and cold sweet potatoDinner ideas: Beef burger: with mixed vegetables and buttered baked sweet potatoesMixed bean chilli: with tomatoes, onions and garlic, brown rice and a green saladStilton cheese with sauerkraut, tomatoes and a green saladSpaghetti bolognaise, with avocado, yoghurt and a green salad Fish pie: cod, potato cream + butter mash, milk sauce, parsley with peasSausage casserole: with onions, carrots, leeks, potato with green beansChicken curry with mixed vegetables and basmati riceSteak with green salad and home made chipsQuick Thai curry: coconut milk, Thai curry paste, spinach, salmon, with beans + riceLiver and bacon: with carrots and buttered, mashed potatoDesert ideasLive natural yoghurt, with honey and fresh fruitBananas or strawberries and creamFruitCheesesRice pudding with milk and honeyDark chocolate/cocoaLots of Real Food dessert ideas to make onlineSnacksNuts + seedsHard boiled eggsCheesePeanut butter on celery or oatcakes
LIVER OR A MULTI-VITAMIN?
Eat liver once or twice a weekLiver is the closest we can get to an all-natural, completely unprocessed multivitamin. It is believed to be the most nutritious food on the planet.
Just one ounce of liver contains a massive dose of Vitamin A and a series of B vitamins that rival a multivitamin pill; B2 (also called riboflavin), B3 (niacin), Vitamin B5 (pantothenic acid), B6, B12, and folate. It is also one of the most important dietary sources of copper, as well as providing significant amounts of selenium, phosphorous and iron. It contains some vitamin C and although it doesn’t contain vitamin D itself, it may have a beneficial effect on vitamin D levels.
The nutrients in liver …
- Important for vision, fertility and health cell development- for healthy brain function and nervous system- for a healthy immune system- to digest food- to increase energy- to protect against fatty liver disease- for healthy thyroid function- as the best source of absorbable iron- contains CoQ10 an antioxidant needed to produce energy and treat disease
Easy ways to get liver into your diet …
1. Cook whole lamb’s liver with bacon and onions
2. Liver pate on toast
3. Add to bolognaise and stews: chop up beef, lamb or chicken liver into small pieces and freeze in an ice-cube tray. Whenever you’re cooking a meat dish add one, or several pieces. No-one will notice.
4. Liver and rice: mix grated liver with boiling rice. It imparts a nice flavour and the family won’t know the difference. Best with brown rice.
5. Try raw, dessicated liver powder capsules: swallow whole or sprinkle into home-made soups and stews.
SAUERKRAUT or a PROBIOTIC capsule?
Sauerkraut is fermented cabbage. People have been eating sauerkraut for generations as a means of preserving cabbage (and other vegetables) over winter.
According to Dr Mercola, just 2oz of home-made fermented sauerkraut can contain more probiotics than a whole bottle of 100 probiotic capsules.
Benefits of Sauerkraut- Provides healthy gut bacteria for a strong immune system- heals the gut- improves brain function, relieving depression and stress- aids weight loss- controls inflammation, which is at the root of most disease
How to make sauerkraut at home I medium head of cabbage1-3 tablespoons of unrefined sea salt
- Chop or shred cabbage. Sprinkle with sea salt. - Knead the cabbage with clean hands or pound with a potato masher or cabbage crusher for
10 minute s- until there is enough liquid to cover it. - Stuff the cabbage into a glass quart jar, pressing the cabbage underneath the fluid. If
necessary add a little water to completely cover the cabbage. - Cover the jar with a tight lid, airlocak lid, or coffee filter secured with a rubber band. - Culture at room temperature (60-70F) preferred, for at least 2 weeks until desired flavour
and texture are achieve. If using a tight lid, burp daily to release excess pressure. - Once the sauerkraut is finished, put a tight lid on the jar and move to a fridge.
The sauerkraut’s flavour will continue to develop as it ages. Variations: before culturing add other ingredients ie shredded carrots, garlic, apples or caraway seeds.
BONE BROTH for HEALTH
Bone broth has been a staple in homes for centuries. Chicken soup is traditionally used to heal sickness. Recent science backs up the healing properties of bone broth, finding it to be rich in nutrients needed by your body to heal from any illness.
The nutrients in bone broth …
- Inhibit infection- Heal your gut and improve digestion- Fight inflammation- Promotes strong, healthy bones and may prevent arthritis- Helps brain function and sleep- Promote healthy skin, hair and nail growth
If combating a cold, make the broth hot and spicey with plenty of pepper. The cysteine in bone broth thins mucus and makes it easy to expel.
How to make bone broth …
Use meat or fish bones (free from a butcher or left over chicken carcass. Choose organic)Water to cover the bones2 tablespoons vinegar (to help leach minerals from the bones)1 large onion, chopped2 carrots, chopped3 celery stalks, chopped
Bring to boil. Remove any scum that rises to the top. Simmer for about 24 hours. This will create one of the most nutritious and healing foods there is. Strain. Use the liquid as chefs do, in soups, sauces and gravy, or drink hot as it is, with seasoning to taste.
Bear in mind that the ‘skin’ forming on the top is the best part – it contains valuable nutrients such as sulfur, along with healthy fats, so just stir it back into the broth.
A slow cooker is excellent for making bone broths as it can be left when you go out or overnight.
How to SPROUT BEANS + SEEDSRaw foods for digestive enzymes
Sprouted beans are packed full of nutrients – vitamins, minerals, fibre and live enzymes. Beans you can use: mung beans, lentils, sunflower seeds, chick peas, alfalfa etc.
MethodPut beans into a jam jar (or sprouting jar from Amazon) and cover with water. Leave to soak overnight and drain the next day. Then rinse and drain twice a day for several days until you see the beans beginning to sprout. When they are ¼ to ½ inch long, rinse and drain one last time and keep them in the fridge. They will keep for a week or so.
5 Benefits of Sprouted Beans and seedsThey are rich in essential nutrients - vitamins A, C, B1, B6, iron, phosphorous, magnesium, potassium, folate, manganese and calcium are available in abundance as they are there to support the growth of a full plant from each seed. Sprouts also have plenty of fibre and omega-3 fatty acids.
They are an excellent source of live enzymes - which we need to keep our bodies healthy and fit. Cooking food under fire results in the loss of some of those enzymes and that’s why eating raw fresh fruits and vegetables are so beneficial.
They are high in protein - what most people do not know is that sprouts are high in protein. In fact, they can contain up to 35 per cent protein.
They are easy to digest - sprouts are easy to digest because of the enzymes so can be helpful for people with digestive problems.
They are good for weight loss - sprouts fill you up and give you all the nutrients you need so you are less likely to be hungry.
Add sprouts to your salads, soups and main meals. Best eaten raw so add to cooked foods just before eating.
How much of your current diet is REAL FOOD and how much is PROCESSED?
What did you eat today? Tick if Real Food Tick if processed
