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Ultimate Nutrition for Health: Your Complete Guide to Health, Diet, Nutrition, and Natural Foods

Ultimate Nutrition for Health: Your Complete Guide to Health, Diet, Nutrition, and Natural Foods

by Manfred Urs Koch

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This concise, encyclopedic, beautifully illustrated guide to food and nutrition explains how the food we eat interacts with the body and how we can make the best nutritional choices. This cutting-edge, practical information — presented in an easy-to-use format with color photos, charts, and diagrams — breaks down the nutritional values and benefits of over


This concise, encyclopedic, beautifully illustrated guide to food and nutrition explains how the food we eat interacts with the body and how we can make the best nutritional choices. This cutting-edge, practical information — presented in an easy-to-use format with color photos, charts, and diagrams — breaks down the nutritional values and benefits of over 180 specific and popular foods. A vital tool for creating a healthy diet, this reference is organized by food group, and the helpful tips, detailed food combination charts, and customized diet recommendations can be put to use right away. With information on the USDA’s Food Pyramid and the new MyPlate nutrition guides, Ultimate Nutrition for Health pays special attention to the choices that promote good health, emphasizing regular physical activity, food variety, water intake, and a balanced diet. This goldmine of health facts also includes information on the body’s systems and subsystems, a breakdown of ailments and risk factors, advice on how to prepare and store food safely, and an informative question and answer section.

Editorial Reviews

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Praise for Laugh With Health:
"Beautifully illustrated, with information set out in an easily readable format. I can highly recommend it to all those who seek a better way of life." — Peggy Zindler, Naturopath

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Turner Publishing Company
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CALORIES — total: 340 kcal. per 100 grams
Calories from: Carb: 257 Protein: 39 Fat: 44
C. P. L.
76 11 13

Oats are the main ingredient in muesli, a recipe invented by Dr Bircher-Benner of Switzerland in the late 1900s. The name ‘muesli’ translates to mean ‘mixture’. Dr Bircher-Benner developed a sanatorium for healing and the muesli recipe was designed specifically as a complete health-restoring meal.
The original recipe was prepared on a daily basis and it was given to the patients throughout the day or night. Initially, the method included rolled oats being soaked in pure milk overnight. Later on the recipe changed and freshly extracted fruit juice replaced the milk. In the morning, raw hazelnut or almond pieces plus an abundance of grated apple, a few grapes, and berries were added.
The original muesli recipe can be refrigerated for up to 2 days and contains no sugar. Processed muesli formulas are often toasted and have too many ingredients in poor combinations, causing poor digestion.
Oats are the greatest ‘brain grain’; the abundance of inositol (12mg), a B-complex vitamin, is vital for nourishment of brain cells as it assists in the transfer of neurotransmitters between brain cells. Inositol can be manufactured by the body from glucose, and with oats, the great supply of carbohydrates (66g or 22% d.v.) is converted into glucose. This provides a stable supply of brain energy; in fact, the brain utilizes up to 90% of all glucose, the remainder is used by muscles during activity. The excellent supply of magnesium (177mg or 44% d.v.) adds weight to the ‘brain grain’ title of oats. This mineral is not only required for conversion of carbohydrates into glucose but is also vital for a good memory, as it activates brain activity and nourishes the white nerve fibres of the brain.
Oats are also an excellent source of phosphorus (523mg or 52% d.v.). A lack of phosphorus can lead to poor memory and poor concentration. Processed breakfast cereals are low in phosphorus, plus sugar causes a depletion of this vital mineral.
Oats are an excellent source of manganese (4.9mg or 100% d.v.), ‘the memory mineral’. Manganese also helps stabilize glucose levels; it is very important for people with diabetes. Manganese is essential for brain function as it coordinates nerve impulses plus it is a natural antioxidant and essential for the reproductive system. The ample supply of copper (0.6mg or 31% d.v.) assists the nervous system. Copper is likely to be the missing mineral causing post-natal depression. Serum copper levels rise considerably during pregnancy due to elevated oestrogen levels which can take months to stabilize. The bonus with oats is that the copper is balanced with the mineral zinc (4mg or 26% d.v.), as they both compete for absorption within the digestive tract.
The good iron content (4.7mg or 26% d.v.) is vital, especially during menstruation, pregnancy, and after childbirth. For maximum benefits, add strawberries on top of the muesli breakfast, as the added vitamin C plus good protein from oats (17g) will greatly assist absorption of the iron. The vitamin B1 (0.8mg or 51% d.v.) supply is very good and promotes mental efficiency and nerve cell function. Oats provide B5 (1.3mg), folate (56mcg), and B6 (0.1mg). The potassium content (429mg) assists muscle and nerve function. The fat content of oats is (7g), providing the wonderful creamy texture.
Muesli is ready to make your day original!

C. P. L.
73 25 2
CALORIES — total: 333 kcal. per 100 grams
Calories from: Carb: 244 Protein: 82 Fat: 7

KIDNEY BEANS — Phaseolus vulgaris
Kidney beans have numerous cousins: the navy bean, pinto bean, Mexican black bean, cannellini bean, flageolet bean, and haricot bean, plus the fresh green bean and snap bean. Originating in Peru, the Phaseolus vulgaris species spread around the world.
The red kidney bean is the most famous ‘canned bean’ or ‘baked bean’ and today it lines the supermarket shelves from Ulmarra to Uganda, providing one of the cheapest and easiest to prepare meals: baked beans on toast. The kidney bean is the main ingredient in numerous Mexican dishes; the bean taco with salad and cheese is a great meal that children like and they gain great benefits from the excellent protein value. On their own, kidney beans supply complete protein (24g or 47% d.v.), and with added cheese, two tacos will provide children aged 8 to 14 with all their daily protein requirements. In addition, kidney beans provide calcium (143mg), and with a good sprinkle of cheese, the taco can also provide all the daily calcium for growing children. The corn part of the taco shell is fairly low in nutrients but it provides the ‘crunch factor’ that stimulates the appetite.
The carbohydrate content (60g) of kidney beans is as good as it gets, due to the excellent supply of fibre (25g or 100% d.v.) which helps stabilize the supply of blood sugar energy gradually, in contrast to the very common high glycemic index of white bread (70) and common processed potato chips (52). Kidney beans boiled have a low glycemic index of 29, canned beans have a GI of 52, and corn taco shells have a high glycemic index of 72. The added cheese in the taco will greatly reduce the GI of the corn shell and make it a safe food for children. For a very low-GI kidney bean meal, ideal for diabetics, use boiled kidney beans (29) with added cheese (0), onion (9), lettuce (5), tomato (35), and capsicum (8). Kidney beans are very low in fat content (1g), with only 7 calories per 100 gram serving, so you can add the cheese and still be confident of a very lean meal, plus an excellent supply of nutrients. The potassium content is 1406mg or 40% d.v., but it’s a heat sensitive nutrient, so sprout your legumes first to reduce cooking time by 70% and increase their nutrient balance and promote their digestion. If kidney beans are not sprouted and/or cooked properly, till soft, a toxic factor called haemagglutinin will not be removed from the bean and it may lead to gastroenteritis. Sprouting alone reduces the haemagglutinin in kidney beans to a level equal to that of other legumes.
For those people too busy to sprout and cook kidney beans, or other legumes, a wide range of well-cooked canned legumes is available at a very low price. They should be a regular part of the shopping list, as they are quick to prepare into nourishing meals. A bean salad in summer, for example, will provide excellent folate (394mcg or 98% d.v.) — lettuce only supplies 41mcg of folate.
For an excellent supply of organic iron (8mg or 46% d.v.), kidney beans are really essential, supplying four times the iron content of beef and over ten times that of cheese (0.67mg) or chicken. The supply of molybdenum is excellent (80% d.v.), plus there’s phosphorus (407mg or 41% d.v.), magnesium (140mg or 35% d.v.), and copper (48% d.v.). If you miss out on kidney beans in your diet, you may never get the full benefit of true health.
Kidney beans are ready and willing to support your nutritional needs!

CALORIES — total: 365 kcal. per 100 grams
Calories from: Carb: 300 Protein: 26 Fat: 39

APRICOTS — Prunus armeniaca
Apricots provide an excellent supply of carotene (2985 IU) with the majority in the form of beta carotene (1696mcg), beta cryptoxanthin (161mcg), and lutein and zeaxanthin (138mcg). Fresh and dried apricots are of great benefit for the respiratory system. Beta carotene protects the lungs and respiratory system from infections. Beta carotene is also vital for healing damaged skin and it promotes skin cell life by its antioxidant effect on free radicals. The potassium content of fresh apricots is very good at 400mg. Dried apricots supply 1510mg. The combination of potassium and carotene makes apricots a healing food. Potassium repairs muscles, improves blood circulation and blood condition. Apricots are waiting to be appreciated.
The good supply of silicon promotes skin rejuvenation plus it cleanses the blood. Apricots are ideal for the blood, skin, and eyes. The supply of lutein and zeaxanthin, plus silicon protects against lens deterioration and potassium promotes nerve transmission to the brain and retards the process of ageing.
Apricots supply copper (0.4mg) and they are a good source of the trace mineral molybdenum, required for elimination of body waste.
Apricots provide antioxidant power from the very good supply of flavonoids. There are two main types of dried apricots: sun dried and sulphur dried. Sulphur-dried apricots are treated with sulphur dioxide and may be a problem for asthmatics. Sun-dried apricots provide the maximum nutritional value and they are a safe food for children, ideal as a teething aid and energy source.

CALORIES — total: 160 kcal. per 100 grams
Calories from: Carb: 31 Protein: 7 Fat: 123

AVOCADO — Persea americana
The avocado is fruit from a tree that belongs to the Laurel family (Lauraceae), the Persea Americana. The Aztecs originally cultivated the avocado. Now there are numerous varieties throughout the world. The Hass and Fuerte are common varieties, plus the Gwen, Bacon, Pinkerton, Zutano, and Reed.
Avocados provide a small amount of the essential fatty acid, omega-3. The fact that avocado is eaten raw promotes maximum benefits. About 77% of the avocado is in the form of lipids: 70% are monounsaturated with 12% polyunsaturated and 15% saturated. The rich oleic acid content is beneficial for reduction of blood cholesterol, plus avocados contain lecithin that further reduces blood cholesterol levels. For more information on avocado oil, refer to page 140.
The avocado is a good source of potassium (485–600mg), a heat-sensitive nutrient vital for the heart muscles. The very good supply of chlorine (645mg) and sulphur (505mg) assists digestion of the fats, plus they promote body cleansing. Avocados are a safe food for diabetics, with a zero glycemic index, plus the supply of potassium is very beneficial. The good supply of folate (58mcg) helps prevent cardiovascular disease. The avocado is nourishing to the nervous system with magnesium (29–45mg) plus phosphorus (52mg). The avocado contains no cholesterol and it is not a fattening food, as the monounsaturated fats are easily used by the body for energy. Few foods can spread so many amazing benefits as the outstanding avocado. Treat your body to an avocado dip today or on the next picnic!

ECHINACEA — Echinacea angustifolia
Echinacea increases the body’s ability to produce white blood cells, which are required especially during times of infections, viruses, and colds. It is an excellent blood cleanser, removing toxins from the blood and also improving filtration and drainage of the lymphatic system, which collects toxins before they enter the blood system. Echinacea is a natural antibiotic and may provide relief from tonsillitis and respiratory and bladder infections. It is also used to reduce fever. Externally, echinacea may relieve psoriasis, eczema, arthritis, and burns. In cases of an enlarged prostate gland or weak prostate, echinacea may help. Extracts of the echinacea root may provide relief from chemotherapy and yeast infections. Echinacea is not recommended for children under two years, or during pregnancy or lactation. In addition, diabetics and people with auto-immune diseases, tuberculosis, leukaemia, multiple sclerosis, or collagen disease should not use echinacea.

GARLIC — Allium sativum
Garlic is the champion of herbs and has broken every record since the beginning of time. The Egyptian slaves refused to work when garlic was not provided. Garlic is the best source of sulphur compounds such as allicin, which provide powerful antibacterial, antibiotic, anti-viral, and anti-infection action. Garlic reduces the activity of inflammations that cause common colds and viruses to spread. Allicin compounds protect against colon cancer and may stop the growth of bacteria that cause stomach cancer. The substance ajoene, a sulphur compound in garlic, may help reduce skin cancer. Regular use of garlic may provide protective benefits for diabetics due to increased antioxidant levels and reduced triglyceride, insulin, and blood pressure levels. Garlic also contains allyl disulphate which provides the antiseptic power and anti-virus activity. Fresh garlic will provide the best source of these sulphur oils, as excess cooking destroys sulphur compounds....

Meet the Author

Manfred Urs Koch’s passion for learning the secret of human nutrition was sparked by two tragic incidences in his life. After the loss of a best school friend from leukemia followed by the loss of a great uncle due to Parkinson’s disease, Manfred studied nutrition intensely for three years. Ultimate Nutrition for Health (formerly Laugh with Health) is the result. Using the book as the main text, Manfred has taught nutrition to naturopath students in his native Australia. He lives in New South Wales, Australia.

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