Food for thought Healthy recipes for a balanced brain The brain is an incredible organ. Knowing how to use it for learning, solving problems and becoming a more balanced individual in the modern world is one step towards a healthy mind and a more productive person in society. But did you know you have to eat the right sorts of foods to help build your brain and make it function properly? As a UN report issued in March 2004 has indicated, nutrient deficiency in people's foods is a leading cause in the diminishing of brainpower of entire nations especially in third-world countries. For example, a study by researchers in June 2004 claim people who regularly take Vitamins E and C have a significantly reduced risk of developing Alzheimer's disease — a brain-wasting disease. Researchers believe it may have something to do with the way these powerful antioxidants neutralise and mop up the dangerous free radicals created naturally in the body through biochemical reactions and from the radiation in the environment penetrating the body. (1) As the UN looks into the idea of fortifying basic foods with extra vitamins and minerals, there is something we can all do as individuals to promote a healthy human brain. In this section, we shall present a sample of healthy recipes from around the world containing a broad range of quality vitamins, minerals (eg. iodine), proteins, carbohydrates and healthy fats to help fuel and build the brain and so give it a chance to achieve some amazing things given the right knowledge and conditions.   BREAKFAST Muesli Benefits to the mind Muesli provides some vitamins and minerals. More importantly, it will give you a slow release of energy from the natural sugars in the dried fruits, the carbohydrates in the oats, and the milk. Use skim milk if you want to reduce fat. To really wake yourself up with a burst of energy, add a dab of Manuka honey to the muesli. Ingredients 500g uncooked rolled oats 250g sultanas or raisins 1 cup unprocessed bran 1 cup diced dried fruits, such as apricots, apples, prunes, figs, etc. 1 cup chopped nuts, such as walnuts, pecans, cashews, almonds, etc. 1/2 cup sunflower seeds 1/4 cup sesame seeds 1 cup flaked coconut Method Combine all the ingredients and store in an airtight container in the refrigerator. Serve with milk and, if desired, a dab of honey.   LUNCH Gazpacho Benefits to the mind Loaded with vitamins, minerals and water (use the pure filtered variety) to help keep your mind active and healthy. Ingredients 1 small zucchini, peeled and chopped 1 onion, peeled and chopped 1 red or green capsicum, seeded and chopped 1 stick of celery, chopped (optional) 1/2 teaspoon paprika 425 gram can of tomatoes or four large ripe tomatoes which have been peeled 1/2 cup purified water or chicken stock 2 cloves garlic 2 tablespoons chopped parsley 1/4 cup wine vinegar or lemon juice 1/4 cup vegetable oil (eg. mild virgin, cold pressed olive oil) 1 teaspoon salt 1/4 teaspoon freshly gound black pepper 1 teaspoon Dijon seeded mustard 1 teaspoon each of dried chives and tarragon Method Place all vegetables, including the garlic, tomatoes and parsely with their juices in a blender or food processor. Add dressing and the water or chicken stock. Blend well until vegetables are finely chopped. Refrigerate for several hours.   Paella - Rice with seafood Benefits to the mind This classic Spanish recipe has crucial proteins in the seafood, chicken and pork for building the mind and carbohydrates in the rice for providing the energy to run the brain. Loaded with vitamins and minerals. Because the rice contains carbohydrates, this dish should be consumed no more than once a month. Or consider experimenting with brown rice. Ingredients Protein 1 small chicken, cut into 8 pieces. 300g pork, cut to bite size pieces. 1 quality Spanish sausage (also called chorizo), chopped or cut to thin slices. A dozen each of extra large prawns and mussels (may be shelled). 200g monkfish (if unavailable, use bluefish or another white fish) (optional) 1 small tin baby clams, drained (optional) 1 stick of crab meat, cut to 2cm pieces (optional) 250g of fresh squid, cut to 5 x 2 cm pieces (optional) Vegetables 1 large onion (finely chopped) 2 to 3 cloves garlic (crushed) 1 tablespoon of fresh chopped parsely (used mainly as a garnish, but can be added to the cooking phase) 4 tablespoons cooked peas (optional) 1/2 cup chopped green beans (optional) 1 large or two small ripe tomatos, roasted and cut to thin stripes (optional) 1 large capsicum, roasted and cut to thin stripes (optional) 2 teaspoons tomato paste (optional) Liquids for cooking rice For 1 cup of rice, use 2 cups of boiling fish stock (or chicken stock). It is best to use fish stock if you can. The liquid you'll need to cook the rice is roughly double the rice quantity. 2 glasses of dry white wine (optional) Spices 1 teaspoon paprika A pinch of original saffron spice (this gives the dish the distinctive yellow colour and gives that extra little bit of distinctive flavour to the dish) pinch of salt and pepper Oil Finally, you'll need about 8 tablespoons olive oil for sealing the chicken pieces and cook the fish. (2) Method Lightly coat the bottom of a large, heavy shallow iron frying pan with olive oil. Then heat the oil. It is crucial at this point to realise that the heating element on an electric or gas stove should provide equal amounts of heat throughout the entire bottom surface area of the pan so that all the rice can be cooked properly. Fry onions and remove. Fry the chicken pieces, Spanish sausage pieces, and pork until it is cooked and sealed on all sides. Then add the squid pieces and cook for 2 minutes. Return the cooked onions to the pan. Add tomato pieces, mussels, one crab meat stick, and any other fish you fancy. But remember don't add too muchÑother ingredients need to be added to the pan as well! Cook, with occasional stirring, the contents in the pan for 1 minute. For one cup of rice you will add later, add 1 cup of the boiling chicken stock, white wine and saffron spice, together with the pepper, salt, garlic, parsely and tomato paste. Let the contents in the pan simmer with occasional stirring for about 15 or so minutes until meat is almost tender. In the meantime, wash the rice in cold water to remove as much of the white residue on the rice grains as possible to prevent the rice from sticking together at the end of the cooking process. After the 15 minutes or so of simmering is complete, add the rice and two cups of boiling water to the pan. Add the prawns and peas and stir. Over moderate heat, let the sauce simmer and the rice soak up a reasonable amount of the juices in the pan. Keep adding boiling water should the rice get too dry until the rice has just about reached a state of tenderness. With some liquid still remaining, remove the pan from the heat. Cover the top of the pan with kitchen towels before serving. Leave for a while until the rice absorbs the remaining liquid as required to complete the cooking process. Garnish the dish with extra parsely and a lemon wedge. Serve hot. ## SPECIAL NOTE ## You'll need about 1 to 1.5 cups or 400g uncooked short-grain rice. Short grain rice is better than long grain because the outer part of the rice is softer and will absorb the flavour whereas the centre of the rice is hard enough to provide texture. Also, consider buying chicken wings instead of other forms of chicken pieces as they hold more flavour. And use fresh fish. If you have to use fish in a can, you'll need about 250 grams of fresh raw prawns (peeled or unpeeled) and another 250 grams of fresh mussels as the minimum mandatory seafood for this dish.   Salmon with Salsa Verde (Green Sauce) Benefits to the mind Classic "rocket fuel for the brain" food. Plenty of protein in the fish to help build your brain. Quality fish fats for healthy nerves and fast electrical conductivity. You really can't go wrong with this classic fish dish. Ingredients 2 x 1kg salmon fillets with skin on Salt and black pepper Salsa Verde (Green Sauce) 1 cup coarsely chopped flat-leaf parsely 2 tablespoons coarsely chopped drained capers 1 clove garlic, crushed 2 tablespoons red wine vinegar 2/3 cup (160ml) olive oil Method Preheat the oven to hot (220°C). Combine sauce ingredients of parsely, capers, garlic, vinegar and half the olive oil in a small bowl; season with salt and pepper. Check over salmon fillets and remove any remaining tiny bones with tweezers. Place one salmon fillet, skin-side down, on a board; spread with half of the Salsa Verde. Top with the remaining fillet, skin-side up; tie with string at 5cm intervals. Sprinkle with salt and black pepper. Place the salmon in a large oiled baking dish; bake, uncovered, in a hot oven for 15 minutes or until cooked as desired. Add remaining oilve oil to the remaining Salsa Verde. Serve the salmon, sliced crossways, with the Salsa Verde. Source: The Australian Women's Weekly: Trueblue Christmas Feast, December 2000, p.224.   Ginger Lime Salmon Steaks Benefits to the mind Another classic "rocket fuel for the brain" food. This one has plenty of protein in the fish to build your brain. Quality fish fats for healthy nerves. A little citric acid from the lime will aid in the digestion process to help extract a little extra proteins and amino acids as well as add some vitamins and minerals to your diet. Ingredients 4 salmon steaks 3 tbsp canola oil 1/4 cup fresh lime juice 1 tbsp grated ginger 3 green onions, thinly sliced Salt and pepper to taste Method To make the marinade, get a small saucepan and heat oil and green onions over medium heat for 2 minutes. Stir in the lime juice, grated ginger, salt and pepper and cook for 1 more minute. Place the fish in a shallow dish and pour the warm marinade over the top. Cover and place in the refrigerator for at least 2 hours, turning once after an hour. Let the fish stand at room temperature for 30 minutes before grilling. Place the fish on a hot grill, drizzle a bit of the marinade on top, and cook for 4 to 5 min. for each of thickness. Makes 4 servings. Source: Cookware Deluxe 1.3   Tuna and Green Olive Spaghetti Benefits to the mind Solid protein from tuna fish, carbohydrates for energy, and a good dose of vitamins and minerals from the herbs and vegetables. Ingredients 375g spaghetti 2 tablespoons olive oil 2 cloves garlic, chopped 1 small red chilli, seeds out and finely chopped (optional) 425g can tuna in oil, drained and flaked 2 flat canned anchovy fillets, chopped 2 tablespoons capers, drained and chopped 3 tablespoons chopped continental parsely Juice of one lemon 12 whole green olives Method Cook spaghetti in a saucepan of boiling water for 8 to 12 minutes or until tender, drain. Meanwhile, heat oil, fry garlic and chilli for one minute. Add tuna and anchovies, stir over a low heat until heated through, about 3 to 4 minutes. Remove from heat and stir in capers, parsely, lemon juice, olives and piping hot spaghetti. Spoon into serving bowls. Serve. Source: Fabulous Fast Pasta: Better Homes and Gardens. July 2000, p.183.   Chicken in Oyster Sauce Benefits to the mind A popular and tasty Chinese dish loaded with proteins from an alternative white meat. The tastiness of this dish is important for the emotional development of the brain. For extra vitamins and minerals, consider adding more vegetables if you like. And choose a quality Oyster sauce with genuine oyster extract. The sauce should have no preservatives, colourings, flavourings or flavour enhancers (eg. MSG or extra salt). Ingredients 1kg of boneless chicken, sliced thinly 1 large onion, leek, or 12 shallots, chopped finely 150g fresh, crisp snow peas 1/2 cup unsalted cashews 2 tablespoons of vegetable oil 1 teaspoon sesame oil 1 generous piece fresh green ginger, crushed 4 cloves garlic, crushed or sliced 1 egg white 3 tablespoons of Oyster Sauce 2 tablespoons water Method Cut chicken into thin strips. Marinate chicken in sesame oil, ginger, garlic, egg white and 1 tablespoon of the vegetable oil for 1-2 hours in a refrigerator. Heat remaining oil and fry chicken until nicely browned with their juices sealed. Remove meat. With the remaining juices in the pan, fry the vegetables to accompany the chicken. Return the chicken to the pan and add the oyster sauce and water. Continue to stir and cook for 5 minutes. Serve hot with rice. ## SPECIAL NOTE ## Be fairly generous in the ginger and garlic combination if you like. Up to 6 cloves of garlic and a large 8cm piece of ginger is just fine. And/or add a little extra oyster sauce for more flavour if you like.   Chicken in Lemon Sauce Benefits to the mind Another popular Chinese dish loaded with proteins. For extra vitamins, add more vegetables (and is an effective means of getting kids to eat their veggies). Actually much of Chinese food is really in the making of the sauce and the rest is choosing quality protein and vegetables to make it look different and provide some interest and variety. In fact, if you check many Chinese restaurants, dishes are often based on a particular meat theme but the sauces are essentially the same for each of them. Ingredients 500 grams chicken breasts or thighs, sliced thinly 3 tablespoons vegetable oil 6 shallots sliced thinly Lemon Sauce 1 tablespoon cornflour 3/4 cup lemon juice 1/2 cup chicken stock 2 tablespoons honey 2 teaspoons sugar 1 teaspoon grated ginger Method Marinate chicken pieces in ginger and 1 tablespoon of the oil. Bring to the boil the lemon sauce ingredients and then simmer for 5 to 10 minutes until sauce thickens. Fry chicken in a saucepan with some oil. Add vegetables Pour over lemon sauce and simmer ingredients for a further 5 minutes. Serve hot with boiled rice. ## SPECIAL NOTE ## The lemon sauce is great. So if you want to make more lemon sauce for this recipe, feel free to do so. Just remember this is a Chinese dish and not a soup!   Chicken in green curry sauce Benefits to the mind A thai-style curry recipe providing proteins for a healthy mind and body. Like the previous recipe, adding vegetables of your choice will increase fibre intake and provide valuable vitamins and minerals. However, the coconut milk will increase cholesterol levels in your blood. We recommend trying this dish once every two or three months and exercise to maintain a healthy cardiovascular system. Ingredients and method Add 2 tablespoons of peanut oil with a dash of sesame oil into a hot saucepan Add 600g of chicken thigh fillets, cubed or cut into strips and seal in the hot oils. Add two tablespoons of your favourite green curry paste into the saucepan. There are different ones, so try one that you like the most. Add vegetables of your choice, such as buk choy. Alternatively or in addition to the other vegetables, add strips of carrots and whole snow peas. A couple of teaspoons of rice vinegar and one can of coconut cream. Heat until sauce bubbles. Add some ginger (1 teaspoon) and some hot fresh chillies (1 teaspoon or less depending on how hot you want it to taste). Add bean sprouts when cooking is finished. Serve.   Australian Sweet Curry Benefits to the mind This Australian variation on the traditional Indian curry dishes has vitamins from the fruit, fibre from the coconuts, protein from the steak, and the sweetness from the fruit provides just the right amount of release of energy for the brain. The curry powder is tasty and will help to increase your metabolism which is useful for burning off extra calories from the natural fruit sugars. Ingredients 60g butter 3 onions, peeled and sliced 3 level tablespoons curry powder 3 kilograms chuck steak, cubed 1/2 cup dessicated coconut 1 capsicum, finely chopped 1/2 cup mango chutney (or other good fruit chutney such as apricot, plum etc) 1 cup sultanas 2 Granny Smith apples, peeled and diced 2 bananas, peeled and chopped 2 level teaspoons salt 3 cups water Method Melt butter in a large saucepan or boiler. Fry onion gently for about 10 minutes or until soft and glossy. Add the curry powder, fry a few minutes longer, then turn up the heat and add the steak, tossing it around in the curry and onion mixture until it is completely coated and lightly browned. Add remaining ingredients. Cover pot and bring to the boil. Lower heat and simmer for about 1 & 1/4 hours or until tender. This curry is best made the day before to allow the flavour to develop. Store in refrigerator overnight. When reheating, stir in a small carton (150ml) of coconut cream if desired. Serve with boiled rice, pappadums, and usual curry accompaniments.   Moroccan Lamb Shanks Benefits to the mind A classic Moroccan dish full of vitamins and protein. You'll need these chemical building blocks for a healthy brain. Ingredients 4 lamb shanks splash olive oil 1 tin chopped tomatoes 1 tin water 1 white onion, diced 1 knob ginger, chopped 2 cloves garlic, chopped 1 heaped teaspoon coriander powder 1 heaped teaspoon cumin 1 heaped teaspoon turmeric 1/2 teaspoon cinnamon 1/2 teaspoon white pepper grated lemon zest Method Splash some olive oil into a baking tray and add the shanks. Brown the shanks on a medium-high heat on top of the stove. Place the remaining ingredients in the baking dish (with its own glass lid) and combine well with the lamb shanks. Cover with the glass lid and place in a pre-heated oven for three hours at 160°C. Serve with couscous. Source: Geoff Jansz, 2003.   DINNER   Vegetable Stuffed Peppers Benefits to the mind Loaded with vitamins with a dash of protein and calcium from the cheese for a healthy brain. Ingredients 6 medium-sized green bell peppers 430g can pinto beans, drained, rinsed 3 cups whole kernel corn (fresh frozen or canned) 3/4 cup sharp cheddar cheese, shredded (3 oz) 1 1/2 tsp oil 1/2 cup onion, minced 1 large clove garlic, minced 1/4 cup fresh parsley, minced 1/8 tsp cayenne pepper 1/4 tsp freshly ground black pepper or to taste Method Cut off tops of green peppers, leaving a hole about 2" in diameter from which seeds and inner ribs can be removed. Immerse peppers in boiling water. Cook for 5 minutes. Remove peppers carefully to avoid tearing. Place hole side down on paper towels to drain and cool. Preheat oven to 375° f. In a medium-sized bowl, combine corn, beans, cheese, oil, onion, garlic, parsley, cayenne and black pepper. Divide among cooled peppers. Place cut-side up of stuffed peppers in baking dish. Pour a little water into dish. Bake in preheated oven about 20 min. Source: Cookware Deluxe 1.3   Tabbouleh Benefits to the mind A classic high-vitamin and mineral, low-fat dish to ensure your brain is firing its electrical impulses in a healthy way. Good stuff! Ingredients 1-1/2 cups med bulghur wheat 2 cups water or chicken broth 1 cup parsley, minced, leaves only 2 ripe tomatoes, seeded and finely diced 1/4 cup drained cucumbers 4 scallions, thinly sliced 1/4 cup chopped fresh mint leaves 1/3-1/2 cup fresh lemon juice 1/4 cup olive oil Salt & black pepper to taste. Method Put bulghur in small mixing bowl with water or broth. Let stand for at least 30 minutes while you prepare other ingredients. Drain any excess liquid from wheat and put in large mixing bowl. Toss wheat with remaining ingredients until well mixed. Adjust seasoning as required. Source: Cookware Deluxe 1.3   Feta Greek Salad Benefits to the mind Low-fat (unless you use lots of feta cheese), high vitamin dish with a hint of protein from the anchovies. If you don't like anchovies, remove the ingredient and consider alternatives such as smoked salmon. Ingredients 1 head romaine lettuce, torn into bite-sized pieces 3 tomatoes, cut up 1 onion, thinly sliced 1 green pepper seeded and chopped (optional) 1 cucumber, peeled and sliced 1 cup black olives, preferably greek 250g feta cheese, sliced or cut into chunks 60g anchovies, drained (optional) Dressing 1/4 cup olive oil 2 tbsp vinegar Generous pinch of oregano Salt and pepper to taste Method Chill all vegetables, olives, cheese and anchovies. Combine dressing ingredients. When ready to serve, toss all vegetables and olives. Top with feta and, if desired, anchovies. Serve with dressing. Source: Cookware Deluxe 1.3   Avocado and Tangelo Salad Benefits to the mind A high vitamin dish with an excellent tasting dressing. Remember, contrary to popular belief, eating lots of avocadoes will not make you fat. Ingredients 1 butter lettuce, leaves separated, washed and dried 300g baby spinach 1 small red onion, sliced thinly 1 cup cashew nuts 2 or 3 ripe avocadoes, pitted, peeled and cut into 1.5cm chunks 2 tangelos, peeled and white pith removed, cut into segments, then into 1.5 cm pieces Dressing 1/2 cup tangelo juice 3 spring onions, trimmed and coarsely chopped 2 tablespoons honey 1 teaspoon tangelo zest 1/2 teaspoon soy sauce 1 cup peanut oil Method Combine lettuce, spinach, cashews, avocadoes and tangelos in a salad bowl. Place all dressing ingredients except the oil in a food processor and blend until combined. With the machine still running, add oil until emulsified. Taste and season with salt and pepper if required and pour dressing over salad. Toss salad ingredients to coat everything in the dressing. Serve. Source: The Canberra Times: Food & Wine. 13 August 2003, p.8.   REWARDS - DESSERTS Don't feel as if eating anything else is not good for you or will make you suddenly fat within 24 hours of eating the stuff. It is healthy to reward yourself from time-to-time with something you enjoy. Because people find eating something sweet to be universally enjoyable, don't deny yourself the occasional naughty dessert if plain dried fruit and nuts or other healthy alternatives are getting a little boring. Stuck for recipes ideas? Here are some simple recipes to use as a reward (perhaps once a month).   Bread and Butter Pudding Benefits to the mind A burst of immediate energy for the brain from the sugar and the full cream milk. Lots of calcium and phosphorus from the milk produces healthy impulses inside your nerves. Some protein from the eggs and milk is useful for building your brain. Emotionally healthy to the mind because of its excellent taste together with a naughty dash of brandy or rum. We advise you don't eat the whole lot or you will have to exercise a hell of a lot! Ingredients 12 slices bread, trimmed of the crusts around the edge 1 tablespoon butter, warmed in a saucepan 250 grams raisins or sultanas soaked in 150ml brandy or rum 1 small jar strawberry jam or marmalade 3 eggs 1 teaspoon vanilla essence 300ml cream or fresh milk extra butter Method Butter one side of each piece of bread. Arrange in a well-buttered baking dish layers of the bread slices (butter side down) with jam on top, together with a smattering of raisins or sultanas. Whisk eggs with the warm milk and butter. Add vanilla essence and rum to the milk. Then pour the mixture into the baking dish to just cover the last layer of bread slices. Bake pudding in an oven for 45 minutes at a temperature of about 180°C. Let stand for 10 minutes. Serve warm.   Rice Pudding Benefits to the mind Same as above. Our tip: Use quality vanilla pods, or get the vanilla extract form. It is far better than the vanilla essence! Ingredients 2/3 cup short grain rice 2 litres milk 1/2 tsp salt 3/4 cup sugar 1 tsp vanilla 5 eggs (at room temp) Cinnamon Method Heat milk over medium heat with salt and sugar, stirring constantly until it comes to a boil. Without lowering heat, add rice. Continue stirring. Cook until rice is soft (about 35 minutes). Beat eggs until light and foamy. Add vanilla. Remove rice from heat. Fold in egg mixture until well blended. Pour into large casserole or individual serving dishes. Sprinkle with cinnamon. Serve warm, at room temperature, or cold, depending on your personal preference.   Classic and Simple Pumpkin Fruit Cake Benefits to the mind Same as above. For extra fibre and vitamins in this recipe, use wholemeal self-raising flour and add a little more pumpkin and dried fruit. Ingredients 1 cup mashed pumpkin 125g butter 1 cup brown sugar 2 eggs 2 teaspoons vanilla essence 500g sultanas, or mixed fruit 2 cups self-raising flour Method Line a large tin with two layers of baking paper. Cream butter and sugar. Add eggs one by one, then pumpkin, vanilla essence, fruit, then flour. The mixture should be quite moist, but if it seems too dry (which may be the case if the pumpkin is dryish), then add a little water or milk. Pour the mix into the tin. Bake at 200°C for one hour or until it is brown on top and a skewer comes out clean.   The key chemicals for a healthy brain So what's in these foods to make them so important for a healthy brain? Omega-3 Fats Almost 80 per cent of the brain is made up of fats of which the most abundant is an Omega-3 substance known as DHA. DHA and the complete range of other Omega-3 fats (eg. EPA) are considered by most health experts as vital for the development of a healthy brain as they enhance nerve signals and cell communication. Omega-3 fats are normally found in fish (eg. sardines, anchovies, salmon, mackerel and tuna), and plant foods such as soybeans, canola oil, linseeds, walnuts and green vegetables. You should remember that not everyone will support this view. For example, Professor Toms Sanders of Kings College in London who has studied Omega-3 fats for 30 years is not entirely convinced Omega-3 will improve brain power and reduce heart attacks by thinning the blood and therefore lowering heart disease and strokes from blood clots. Other factors seem to complicate the health benefits of Omega-3. However, most other experts believe it does have healthy properties. For example, there is a study suggesting people who eat the most fish (Japanese people) have the lowest numbers of people suffering depression compared to people who ate the least fish (people in South Africa). And in one case of a highly depressed individual whose brain was shown to be smaller than average, supplying Omega-3 in his diet had actually solved the depression and increased brain size in a period of 9 months. Also, Dr Cathy Williams of Bristols University made a study into pregnant women eating fish. Mothers who ate fish tended to produce offsprings with better developed vision, can speak more words, and have better concentration and reading skills at an earlier age than those offsprings who were born from mothers who didn't eat fish. But care must be taken not to think Omega-3 is the miracle pill for solving all diseases and health problems. Omega-3 is just one aspect of a good diet. And remember, Omega-3 does not have to come from fish. Some plants such as pumpkin seeds and soybeans (eg. tofu) contain small amounts of Omega-3. NOTE 1: Being a vegetarian can also reduce blood clots leading to heart diseases just like Omega-3 fatty acids and can maintain good mental and physical health for life when the brain is already fully developed. It seems we need slightly more Omega-3 when we are very young to help build a healthier brain. NOTE 2: How much fats should we consume? Children with developing minds need to consume adequate amounts of Omega-3 fatty acids, and slightly less as we get older. However the fats we need the least amount as we get older are of the saturated and trans fats variety. Low fat foods usually contain no more than 2 grams of fat per 100 grams of the food. The average amount is around 4 grams of fat per 100 grams. Water and Protein/Amino acids Over 35 per cent of the brain is made up of water and protein/amino acids. The two chemical types help to maintain the shape and structure of nerve cells, store various other vital chemicals for use in generating healthy electrical impulses inside a nerve cell, create neurotransmitters when transmitting signals between nerve cells, repair some nerve cell damage where possible, and generally keep them healthy and functioning properly in the brain. Of all the amino acids used in the brain, the most important is tryptophan. Tryptophan is the chemical for building serotonin, a neurotransmitter. Without serotonin in the brain, you will suffer from depression, regular anxiety, lack of concentration, less alertness, and memory difficulties. Water is found everywhere. Protein can be found in all animal and dairy foods and some plant materials such as soya beans and chick peas. How much protein to consume per day? When the protein needs of the rest of the body is included, you should consume approximately 1 gram for each kilogram of body weight. So if you weight 70 kilograms, you should have 75 grams of protein. Carbohydrates You need a certain amount of blood glucose as a source of energy for running the brain. This translates mentally into enhanced memory and concentration levels and help boost attention span and problem-solving ability. Glucose is primarily obtained from raw sugar, pasta and rice. But don't consume too much carbohydrates or you'll notice a weight gain and extra fat building up in certain parts of your body. If you do, consume less carbohydrates or choose carbohydrates that is more difficult to absorb in the body (also known as foods with low glycimic (GI) index. Foods with low GI usually have more fibre such as wholemeal pasta. Vitamin B6 An essential ingredient in the conversion of tryptophan to serotonin. It also used in the development of the central nervous system. Sources of Vitamin B6 include whole grains, vegetables, lean meats and nuts. NOTE: Vitamin B12 is said to help prevent DNA damage. Folate An important ingredient in other parts of the body when it comes to healthy cell division and to reduce genome damage with DNA (ie. slow the aging process (3)). In the brain, folate helps in cognitive performance, particularly attention span and memory. All green leafy vegetables (spinach, broccoli, brussel sprouts, cabbage and lettuce), oranges, bananas, avocadoes, wholemeal bread, eggs, yeast extract and peanuts are good sources for folate. Iron A useful metal in the right concentrations in the blood and brain to help deliver oxygen to the brain through blood cells. A lack of iron in your diet will lead to reduced mental performance such as poor concentration, reduced attention span, and poor memory. Best sources of iron are lean meats (especially the dark reddish variety), liver, legumes (beans and lentils), and green vegetables (broccoli, spinach and silverbeet). NOTE: To absorb iron efficiently in the body, consume some vitamin-C-rich foods such as tomatoes, oranges, capsicum and fresh fruit salad. (4) Iodine Another mineral considered vital in the development of the human brain is iodine. A lack of iodine in your diet has been observed by scientists to cause learning difficulties for individuals as the brain finds it harder to grow and develop properly. It would appear iodine somehow triggers crucial processes in the body and brain such as the release of growth hormones necessary for healthy brain functioning. You need iodine from the moment you are conceived until you die. Fortunately much of the iodine is available in most soils of which a fair proportion is absorbed by plants and animals. However, in high altitude countries (eg. Tibet and parts of China), melted snow can leech out this mineral from the soil. If you live in an area low in iodine, consider purchasing iodised salt and sprinkle a little in your foods. But not too much. You only need a maximum of 1 teaspoon of iodine spread out over your entire lifetime. Alternative sources of iodine include fresh fish and milk (if the dairy industry uses iodine to clean equiment instead of chlorine). ## SPECIAL UPDATE ## 25 February 2006 At present, iodine is not added to other foods as far as we can tell except for iodised salt. The only other way to get iodine is to consume fresh, organic vegetables and meats from areas where the iodine levels in the soil are adequate. The latter approach is better if you are worried about the health problems in consuming too much salt.   Simplifying how we should eat Looking at the above recipes and chemicals we need for a healthy brain, we can start to see a pattern to healthy eating. Firstly, a significant proportion of your brain and body is composed of the humble molecule known as water. Therefore you should be drinking plenty of water. We recommend drinking the cleanest and freshest water you can find in your local region. The cleaner the water, the less work the body has to do to filter out the contaminants. And the less contaminants there are in your body, the more efficient and effective your body and brain can achieve its job of achieving various goal(s) in life. Pure water has also been scientifically shown to reduce the number of free radicals in your body. This means you will age more slowly because the free radicals (ie. electrically-charged molecular fragments produced as a by-product of biochemical reactions or simply from radiation in the environment penetrating the body and breaking apart stable molecules) emitting harmful radiation of their own as they move around in the body and affect the genetic information stored in DNA are neutralised. This is a proven fact and one recommended by NASA for its astronauts when working in space. In essence, you will be extending your lifespan simply by drinking clean water. Pure water, the one containing absolutely no salts, minerals and bacteria, is available in the marketplace such as Ultra Pure (in Australia), and the scientifically-proven to be clean of all impurities known as Pureau (televised in a current affairs program in 2002). Real water should have absolutely no taste for the maximum benefit. So do your body a favour and try it out. You'll feel better if you do. ## SPECIAL UPDATE ## 28 March 2005 A recent test of bottled water in Australia shows there are many products claiming to be pure and fresh. You should be aware that there are two types of bottled waters: one type containing a mixture of water and minerals, and the other type known as pure water with absolutely no impurities. A study of the bottled waters containing minerals (hopefully from natural underground sources) show there is little difference between this kind of water and the one that comes out of your tap. Only chlorine may be in slightly higher concentrations in tap water (necessary to kill bacteria and may be in higher amounts in times of droughts and low water supplies in public dams). But if the dam water is in plentiful quantities and regularly replenished for cleanliness, tap water is essentially no different from bottled waters containing minerals. For the highest water quality, we recommend you try genuinely pure water with no impurities. But if you just need to hydrate yourself without worrying about too many impurities that may interfere with the water's absorption into the body or create additional free radicals or potentially other health problems, any kind of water will do. ## SPECIAL UPDATE ## 17 April 2005 There has been talk of a new type of water called Miracle Water (later changed to Unique Water to avoid legal problems about the extreme claims the title was suggesting, and again to Aqua Gilgamesh for the consumers in Canada buying the product). First discovered by a 54-year-old Australian veterinarian named Russell John Beckett while observing the remarkably long lifespan of a large number of sheep drinking a certain type of creek water on a property in the Sutherland Shire, the water is claimed to have "magic properties" capable of improving the health of people who drink it. Although little scientific work has been done by the makers of Unique Water to determine whether the long lifespan of the sheep was due to good genes or good treatment by the farmer and not just the water, there is some support for the idea that this water could improve health and longevity. By the very nature of the water molecule itself, this chemical is already a good neutraliser of free radicals in the body. The molecule already has slightly negative and positive charges at opposite ends of the molecule to surround and neutralise free radicals. In the more extreme cases, the water molecule can split apart into a positive and negative free radical to rapidly neutralise more harmful free radicals moving through the body. This is why scientists have recommended to US astronauts to drink plenty of water to help combat free radicals caused by excessive radiation exposure while living and working in space. However the water in this commercial product sold by Mr Beckett is rich in a particular mineral known as magnesium bicarbonate. According to Mr Beckett, it is claimed this chemical is the prime reason why animals live longer when it is consumed on a regular basis. Magnesium bicarbonate is an alkaline substance. Its slightly negative charge helps to neutralise (if taken in reasonable quantities) the positive charge of numerous harsh chemicals in the body. That is why doctors often prescribe magnesium bicarbonate to patients who suffer from upset stomachs. The alkaline substance helps to neutralise hydrochloric acid (ie. the positive hydrogen ions released by the chlorine in water) thereby relieving the discomfort of excessive acid attack on the stomach lining. But exactly how much of this alkaline substance should be allowed to be consumed by the human body to neutralise the more positively-charged free radicals? Too much magnesium bicarbonate could possibly cause harm to the body in a different way, such as creating more negative free radicals. And even if the negative free radicals could be neutralised, what happens to the extra magnesium in the body? Where does it all go? Fortunately for the makers of Magic Water, the concentrations of magnesium bicarbonate is not considered high, so it should be reasonably safe to consume in large quantities. Until a more thorough study on the effects of magnesium bicarbonate on the human body is conducted to determine the health benefits, we recommend sticking to pure water. Only pure water can provide the right amount of the slightly negative and positive charges surrounding each water molecule needed to neutralise a much wider range of free radicals when they immediately interact with the water. Where the water is not needed to neutralise the free radicals (ie. there are no free radicals), the water can hang around in the body without causing harm until it is expelled in the urine or sweat. In the case of magnesium bicarbonate, excess amounts of this chemical in the body (assuming it is absorbed properly) has yet to be proven scientifically to have a benefit to your health. For example, what happens to the excess magnesium? What does it all go? And what is the carbonate component doing in the body? If people believe drinking Unique Water has helped to improve their health, it is probably in the best interest of society to let people drink the water given the high health costs to the government in the current economic system until the scientists can give a definitive answer on this type of water. ## SPECIAL UPDATE ## 11 February 2006 A US study published by the Earth Policy Institute, a Washington-based environmental group, has stated the number of bottled water products sold to consumers globally has more than doubled in the past six years. According to the study, such high demand for bottled water is considered so great, the consumption of this type of product could be causing serious environmental problems on the Earth. No, it hasn't got to do with the extra amounts of urination taking place by the human population through higher consumption of bottled water which is putting stress on the environment (we say, "Put it all on a big enough orchard of lemon trees and they will love it, and it may even help to reduce the global warming problems!" or "Let your lemon trees take the piss out of you!"). Apparently it has to do with the packaging used to hold the water, the cost of transporting it and its contents, as well as the high growth rate of the bottled water industry which has seen water shortages develop in some areas. As the author of the study, Ms Emily Arnold, said: 'Even in areas where tap water is safe to drink, demand for bottled water is increasing, producing unnecessary garbage and consuming vast quantities of energy. 'At as much as $US2.50 [A$3.40] per litre, bottled water costs more than petrol.' (The Sydney Morning Herald: Bottled water damned as drain on world resources. 11-12 February 2006, p.17.) In an attempt to solve the environmental problems posed by the humble plastic bottle, Arnold argued the case that the quality of tap water is, for the most part, just as healthy as bottled water. And on a purely economic level the cost of bottled water is nearly 10,000 times more than tap water. Therefore, based on these two arguments alone, it would be silly to purchase bottled water. And anyway, drinking tap water saves on greenhouse gas emission when it comes to transporting water to the people. Accepting the current situation with the environment as the Earth warms up, human population increases, and water supplies dwindling, this is a highly reasoned solution. When faced with the problem of reducing bottles ending up in landfill and delivering drinking water to the masses using existing technologies of either pipes or containers, pipes win out every time. However the study assumes the pipe systems, the treatment that takes place to provide drinking water in taps, and the minerals already existent in natural water (in dams and rivers) are healthy to the human body at all times. Is this true? For instance, can copper pipes (still in use in some parts of the world) cause problems to people's health? Can too much chlorine damage our bodies in ways we have not seen before? Do we need the extra minerals (including the toxic ones such as mercury and dioxins from nearby polluting industries or where there is a chance the contaminated water can seep into natural fresh water supplies)? Unfortunately there is nothing in the study to show how human health is affected by water and its contaminants coming out of a tap. In third world countries where people need to survive, this may not be important. "Any water is good water," as the people say in Africa. Just so long as it doesn't cause dissentry or turn our faces blue, then it should be alright. But for many developed nations experiencing a heavily burdened health and aged care system where pollutants in the water could cause bigger health problems (eg. reduced sperm quality and intestinal cancer), a quality water supply has to be seen as paramount. To solve the range of health, economics and environmental problems posed by the water bottle, the study should have looked into alternative ways of producing bottles to carry beverages, how the bottles can be transported in a safer way, and methods of purifying water from any source to the point where businesses need not have to create water shortages in areas of limited fresh water supplies. For example, instead of using polyethylene terephthalate (PET) derived from limited crude oil supplies to produce the bottles (which we understand has a lifespan of up to 1,000 years to biodegrade), why not use another type of material which is natural and easily recycled (or will break down quicker)? Glass comes to mind for a start. Or why not a metal bottle (avoid the aluminium variety) for something different? Both are easy to recycle. As for water shortages, it is true high human population levels, high demand for bottled water, and the impact of businesses (eg. Coca-Cola) taking out vast amounts of water to make the bottled product does have an effect on water availability in a given area. But it would make no difference if the businesses decided to put in pipes and let people drink the water out of a tap. The water shortages would still remain. Perhaps if businesses employed better water purification techniques to make pure water from any source, businesses would not have to be stationed in areas where water could reach low levels at certain times. And if the warmer and drier conditions in some parts of the world due to global warming could be reversed, increased rainfall could see many of the observed water shortages resolved in next to no time. And what about reducing human population levels? Wouldn't this reduce the demand on water in any form? As for transport vehicles, new technologies such as compressed air engines, biofuels and electric motors are available today and could make a significant difference in solving greenhouse gas emissions. In summary, the real argument here has to do with the packaging to hold the water. So why not reintroduce glass as an alternative material for holding water? Glass is a fully recyclable product unless the process of recycling glass emits greenhouse gases and there is nothing in the natural environment to help soak them up. How about providing consumers with a container they can come back again and again at a local supermarket to have it refilled and later brought to the counter for payment? As people do nowadays with plastic supermarket bags in places like Ireland where people use recycled and environmentally-friendly bags or bring their own or pay the full environmental costs of using plastic, the same should be done for bottled water. ## SPECIAL UPDATE ## 26 April 2006 Australian Channel 9 television program A Current Affairs reveals today the results of the latest study on bottled and tap water. The results suggest some commercial bottled water have much higher bacterial count per millilitre compared to tap water. Scientists claim 100 bacterial counts or less per millilitre is a reasonable indicator of water quality. Tap water is around the 100 mark (usually because of the presence of chlorine). But some bottled water from Fiji and other locations can have a count of 10,000 or more. Having this amount of bacteria doesn't mean the water is unhealthy. The test on three crucial bacteria including E. Coli showed no available bottled or tap water contained these microorganisms. But again we are none the wiser of the health benefits of consuming large amounts of tap water compared to absolutely pure (ie. no bacteria, salts or other impurities). The only thing we are told by a dentist is that bottled water won't contain fluoride and as such people may experience a heightened level of tooth decay. However, what is not explained by the doctor or the study is whether using a fluoride toothpaste is adequate to prevent tooth decay. Determining the long-term health benefits of tap water and genuinely pure water after say 10 or 20 years of consumption is still not known. The only argument given against not consuming bottled water is the cost — we are told it costs more than petrol compared to the much lower costs of tap water. ## SPECIAL UPDATE ## 11 November 2006 An investigation by The Sydney morning Herald has found five Australian bottlers of water have paid A$1,100 each to Australian Certified Organics to get authorisation that the water sold is organic and then use the claim on the bottles. As more and more consumers turn to organic foods, some food manufacturers are jumping on the bandwagon. However to say water is organic doesn't help consumers to know if the liquid is truly healthy. Also the term organic could be used to describe mineral water obtained from the ground as well as pure water (eg. purified rainwater). As Sam Mancuso, a spokesman for the bottled water company Snowy Mountains, said: 'It's [the organic label] just a new term for natural...or pure.' (Burke, Kelly. Bottlers battle for organic dollar: The Sydney Morning Herald. 11-12 November 2006, p.3.) Technically speaking water from the ground or pure water is always organic in the sense that it is available from "natural" sources. But it doesn't help the consumer to know exactly what they are drinking. Using a label on a bottle of water to claim it is organic is a marketing ploy to get consumers to buy more bottled water of any kind. Some people are considering a more strict definition for organic to involve some kind of growing and harvesting before the organic label can be used on any product. ###### Ignoring this interesting debate surrounding water, it is true that not everyone may enjoy the taste of pure water. If you still want flavour in your water, buy fresh fruits and use a blender to mix the fruits with absolutely pure water. Some of the vitamins in the fruits may help to further protect your body from free radicals and strengthen your immune system in the process. But don't fortify the drink with artificial vitamins, especially in high doses. A sudden imbalance in your vitamin intake where one vitamin dominates the others may actually cause you more health problems than you realise. For example, evidence is emerging high doses of Vitamin A or even small quantities of extra Vitamin A in your diet over a long period of time on its own (eg. 1.5mg per day for many years) may actually reduce the density of your bones. Always use fresh fruits and vegetables to get a combination of all the natural chemicals needed to balance this effect of Vitamin A. Our bodies have been developed over millions of years to cope with the natural chemicals in our foods, not so for the artificial vitamin pills mankind wants to create. Secondly you will need high quality proteins and some fats (to acquire vital fat-soluble vitamins) to build a healthy brain and body. It is actually in the protein area of your diet where you will reduce your hunger, build up your muscles, become smarter, and shine greater health in your hair, fingernails, skin, eyes and other parts of your body through these substances. Ideally, if you can eat adequate protein from plant-based products, the better. But because of the quantity of many plant-based foods required to gain adequate proteins is usually very high (and until genetic engineering can get plants to grow all the protein we need in high enough concentrations and is healthy for the body to consume), animal-based products are still the best sources of high quality proteins for the early 21st century. Until a range of high-protein plants becomes available, we recommend the freshest and cleanest fish you can find for an excellent source of high quality proteins and fats. Or choose a quality organic low-fat/high protein milk, cheese, yoghurt or other dairy product. But don't consume too much dairy products because of the high fat content. In moderation is always fine. And thirdly, you need to eat plenty of natural organically-grown fruits and vegetables to obtain a range of known and unknown vitamins and minerals for your body and brain to function properly and enough fibre to keep yourself healthy on the inside. We recommend going for the non-genetically-modified variety of foods as science has not yet spent enough time testing the quality of the modified fields we create to ensure public health is maximised. The fresher the fruits and vegetables and the more natural and cleaner their sources, the more vitamins and minerals they retain and the healthier the food becomes for you. Don't rely on artificial vitamin supplements as the only source of vitamins and minerals unless your doctor has proven you have a serious deficiency in a known chemical.   A special note about carbohydrates What about eating carbohydrates like bread, pasta, potatoes and rice? Will the carbohydrates in these types of foods benefit our body and mind? Well, yes and no. Eating some carbohydrates is important for creating long-term energy for the brain and body (a form of brain fuel). But it should not be relied upon as the only food you should eat. Otherwise, you will not feel completely full and you will have that constant urge to eat more food. And if you rely once more on carbohydrates to fill the perceived gap in your stomach, you will get fatter as the huge amounts of sugar created by the body in processing this type of food in your blood will have to be stored as pure fat in the body (ie. triglycerides). If this carbohydrates-to-fat process continues, diabetes and heart disease are likely to occur despite regular exercise.   How do I lose weight? Remember, because carbohydrates are not fat (sugar is also a form of carbohydrate classified as a non-fat) does not mean you will not get fat. The body will convert carbohydrates into sugar in the blood first and if there is too much sugar in your blood, the body will convert this sugar to fat and store it underneath the skin in various parts of your body. (5) Don't be fooled by all the healthy diet guides that say eat less fat, meat and diary products and consume more supposedly "fat-free" bread, rice and pasta for a healthy life. The idea was first suggested by Ancel Keys in the 1950s and supported by the US Government through hundreds of millions of dollars in research trying to prove the merit of this dietary approach. The truth is, there is very little scientific evidence to support this low-fat and high carbohydrate in your food doctrine. You are better off eating plenty of fibre (a non-digestible carbohydrate and hence cannot be converted into sugar) and less of the digestible carbohydrates from pasta and rice. This should be combined with quality fruits and vegetables. Also eat some quality plant and fish fats (not too much) for some fat-soluble vitamins, and adequate proteins to repair and build the body from fresh clean and young fish (or other proteins if fish is too expensive and/or not readily available, such as quality A2 milk from certain types of Jersey cows which is thought to prevent schizophrenia and heart disease because of a special protein in the milk although not scientifically proven as yet, or just go for a biodynamic milk variety). Remember, protein (and fibre) will give you that feeling of fullness in the stomach so you won't eat a lot of food. Don't completely eliminate all carbohydrates. Always eat some carbohydrates as a valuable source of energy. Only eat more carbohydrates (eg. wholemeal breads, pasta etc) if you are highly active (eg. running a marathon or something). ## SPECIAL UPDATE ## 16 February 2005 Many of the processed foods you buy from the supermarkets have more sugar than you think. For example, you might think a can of tomato soup will have less sugar than a chocolate enclair. The truth is that some tomato soups can have as much if not more sugar than a piece of sweet pastry. You must look at the ingredients list and the amount of carbohydrates. If sugar appears early (or high up) in the list, it usually means a fair bit of sugar has been added. Certainly 30 grams of sugar per 100g of food is considered too high. As a final check, look at the total amount of carbohydrates. A high quantity of carbohydrates may indicate lots of sugar or other digestible carbohydrates. And if you must have some sugar, try the more natural forms such as fructose in low concentrations from dried and fresh fruits (grapefruit juice is probably better than mango juice). NOTE: Natural fruit sugars are still digestible and easily absorbed into the body. But compared to refined sugar, natural fruit sugars are chemically a little different allowing the sugars to take a little longer to absorb into the body. Combine this with the extra vitamins, minerals and naturally filtered water from the fruits and you have a much better chance of burning off this energy through the various biochemical reactions occuring in your body than the vitamin/mineral deprived and more easily absorbed refined sugar. But would, say, eating too many mangoes give you too much sugar and thus make you fat? It depends on what else by way of nutrients are in the mangoes to help use up the sugar more quickly in the body, what else you eat with the mangoes (do you add cream?), and whether you exercise. Keeping aside the extra nutrients which could affect your metabolism and other aspects, if you don't exercise and you consume lots of sugary and digestible carbohydrate foods with your mangoes, you will get a bigger hit of sugar into your blood stream than just having a mango or three. But if all you are eating is say a mango and perhaps a wholemeal sandwich and plenty of fresh, clean water for the day, you won't get fat. It doesn't matter how large the mango is (let's face it, you won't find a watermelon-sized mango in the supermarket). Just look at the rest of the food you consume for the day and ask yourself how sweet and therefore how much extra sugar you will get. If you are not sure, go for foods with a low GI and with no added sugar on the ingredients list. NOTE 2: There is news of food manufacturers adding large amounts of fructose to their foods to increase the taste and appetite (ie. you want to consume and therefore buy more of the food). Like sugar, you should avoid consuming too much fructose. Wherever you see on the ingredients list of any food type of terms like sucrose, fructose, syrup, sugar and so on, you'll know extra sugar has been added. Try to reduce your intake of natural or man-made sugar to a minimum and exercise.   Why is it that people eating lots of protein don't get fat? It is because people feel full when eating protein and don't need a lot of protein to achieve this. And when protein is consumed, the body has to spend a lot of energy at the biochemical level to convert protein into energy. You see, the aim is to get that sensation of fullness, reduce the absorption of energy into the body using more indigestible fibre and, if any energy is absorbed, to use up the energy in some way. One way to use up energy is to exercise. The other way is to keep the body busy doing something on the biochemical level, such as extracting energy from protein.   Can I eat as much protein and fat as I like? No. Well, to be more accurate, you can eat as much protein as you like. But two factors will reduce your intake: (i) proteins (and fats) from animals contain various quantities of contaminants such as heavy metals, bacteria and some parasites (if not cooked properly) compared to plant foods and therefore you might chhose to restrict protein intake; and (ii) your appetite will be more quickly suppressed because the quantity of food through pure protein needed to satisfy hunger is much less. Protein makes you feel full and it suppresses your appetite. So you can't eat as much as you like. Similarly there is a long-term health impact associated with protein. Protein from animals tends to accumulate contaminants. It is these contaminants which is believed will affect your brain function, colon tract, kidneys and other organs and eventually reduce your lifespan. The proteins have to be of a high quality, young, grown organically and from very clean sources to be healthy to you. Or better still, rely on some quality fats and proteins from plant materials such as soya beans since the whole plant material is a more effective filter of unwanted contaminants. Plants usually take up what they need to grow and leaves the rest behind in the soil. So don't waste money on books about eating a healthy diet. People have taken enough out of the environment by way of certain types of food which is making them fat. We don't need more to be taken out of the environment to make the books to help people lose weight as well! NOTE 1: It is claimed by some dieticians that people who can't use up the energy produced from eating large amounts of digestible carbohydrates may be described as having the "dinosaur genes". On the other hand, if people can exercise and eat less quantities of carbohydrates, any loss in weight could be described by the dieticians as having the so-called "mammilian genes" in those people. You choose! Are we dictated entirely by our genes, or can the environment play a role as well? NOTE 2: There is believed to be approximately one in ten people (notably women) unable to control their weight due to a hormone imbalance in their bodies (eg. Polycystic Ovary Syndrome or PCOS). If you are eating vegetables, fruit and protein and very little fat and digestible carbohydrates and you are doing some exercises for quite some time and still can't lose weight, consult your local doctor. He/she may be able to check for additional things such as imbalances in hormone levels, cyst growths on the ovaries, the amount of insulin and sugar levels in the blood (eg. diabetes) etc. NOTE 3: If the reason for your excessive or lack of weight is due to cancer and regular checkups with your doctor show there is no remission despite eating lots of fresh and organic fruit and vegetables and trying other forms of natural therapies, then more powerful treatments such as radiation (radio or more harmful gamma ray) therapy may be necessary. If in the end the doctor cannot help, the option of euthanasia should be seriously considered in any responsible and compassionate society as the best and painless way of moving on to the next life. NOTE 4: If you are healthy and want to lose weight more quickly, consider consuming adequate quantities of dried prunes roughly 30 minutes after your dinner, especially if it contains high levels of digestible carbohydrates or too much fats. Combined with some exercises and the right diet on other days (eg. plant-based high-protein foods), you can reduce the time your body digests and absorbs the sugar from digestible carbohydrates by moving the food through the body more quickly. The best and most natural way of doing this is by consuming prunes (or try pure beetroot juice or something similar). Because throughout evolution our foods had varying levels of nutrient quality and sometimes we would go without food during periods of famine, our intestines have become long to help extract every possible nutrient and other energy sources from the foods. But now that our foods are of a much higher quality, we don't need a long intestinal tract. Together with the extra sugars and other digestible carbohydrates being put into our foods by food manufacturers, we need even less of our intestinal tracts. Therefore, the best way to reduce our sugar intake is to consume fruits such as prunes to force the rest of our food to pass through the body quickly. Do it at night and by morning you can pass out the food, leaving your body relatively clean and fresh for the rest of the day. NOTE 5: If you are worried about the possibility eating meats as a source of protein may increase the incidence of colon cancer, we strongly recommend you try some fresh and clean white meats such as fish or organic chicken instead of the red meats. It is believed red meats could be the culprit. Although it is possible the preservatives in red meats to make them look red and attractive and the charcoal left behind after overcooking red meats may be the cause of the problem, you need to supplement your diet with other things to minimise the likelihood of getting cancer. For example, combine protein with plenty of fresh vegetables and fruits to gather enough anti-cancer properties (eg. papaya / paw paw, melons etc). Alternatively, find concentrated forms of plant-based protein such as tofu.   Can weight loss pills help? New scientific research into fat-busting pills are showing some promise in this area. For example, one type of pill being developed would alter the way fat metabolises in the body. For example, the Baker Heart Research Institute in Melbourne is testing a new drug to mimic the effects of exercise by increasing a specific chemical in the blood produced during exercise. This chemical has the ability to increase fat metabolism creating the effect we understand as "fat burning". More details about this research can be found at http://baker.edu.au/. Professor Mark Febbraio is believed to be heading the study at the institute. But no matter how effective the pills might be, you have to exercise to some extent. The muscles need to develop and grow to a certain size and strength to help your body cope with any minor stresses of life. Otherwise your body will look like one of those very skinny aliens in those genuine UFO reports making it difficult to cope with different gravities on different life-bearing worlds (unless the aliens are happy floating around in a beam of light all their lives!).   Need some support for this diet approach? An expert in human nutrition at the University of Sydney, Professor Jennie Brand-Miller PhD, gives support for this kind of diet depending on your age, weight, physical and mental activity and other individual factors. Co-author of The Low GI diet: Lose Weight with Smart Carbs, Professor Brand Miller said: 'I think we've moved away from one-diet-fits-all to a horses-for-courses approach. Regarding percentages of fat and protein, there's room for variation. Some people prefer a higher-fat diet, others a protein diet. It depends on your culture and childhood habits. This is OK as long as food choices are appropriate. 'You can have high-carbohydrate diets as long as they're the good carbohydrates — that is, if they're slowly digested and absorbed. High-protein diets are OK if you make sure you pick lean meats, not high in saturated fats. Some say a good diet is one with little fat and a lot of carbohydrates. But too many fast carbs — quickly digested ones — can make you hungry [and fatter]. Many of the "lite" low-fat foods are full of fast carbs. '[A balanced diet] contains lots of fruit and vegetable choices, lean meat and dairy, salads. The ratios can vary from person to person.' (Plater, Diana. Chew the right fats: The Sydney Morning Herald (Spectrum Supplement). 12-13 March 2005, p.7.) Now in late May 2005, the highly-respected Australian scientific research organisation known as CSIRO has published the results of findings conducted into the diets of humans and to determine which foods will help to reduce weight and keep you slim for the long-term. The results are now encapsulated into a high-quality "coffee table" glossy edition called The CSIRO Total Wellbeing Diet by Dr Manny Noakes and Dr Peter Clifton. The scientific results are clear: eat foods higher in lean protein and less kilojoules (or digestible energy). Is this all you have to do to lose weight? No. Each person will be different and while most people on this type of diet will lose weight, other people will need to combine the diet with exercise (although you should always seek the advice of your doctor first to determine your level of health before carrying out exercise of any sort, especially if you have never exercised before). There are also issues of religion and ethnic origins which could see some people not follow a strictly high-protein diet. As Dr Clifton, the research director for nutrition, obesity and related conditions at CSIRO Health Sciences and Nutrition, said: 'We're saying this is one way you can lose weight. We're not saying it will work for everybody, but we know it's effective in large groups of men and women we've studied. 'It's one well-validated option you can use.' (Price, Sarah. The CSIRO Diet - Why science says this one will work: The Sydney Morning Herald (The CSIRO Diet Supplement). 28-29 May 2005, p.1 (pp.1-4).)   Your best sources of highest quality lean protein and fats? We recommend fish from the cleanest regions on Earth. Otherwise turn to proteins and fats in plant materials such as nuts and beans.   A classic example of a contaminant in protein On 25 July 2002, scientists from Virginia Tech University and Cornell University have announced the discovery of traces of the harmful mercury in seafood, especially inside a heavy fish such as tuna. Generally, the more massive and longlife the fish (including those at the top of the food chain of the predatory variety such as shark, marlin, flake and swordfish), the higher the levels of mercury. Mercury accumulates inside internal organs and muscles of all fish-eating animals such as the brain where it is believed the toxic metal causes memory problems and low attention span for people regularly consuming high mercury contaminated fish over many years. The idea of fish containing contaminants is not a new concept. The problem can be found in virtually all animals both on land and in the water. Although fish seems to be highly susceptible to absorbing a broad range of contaminants (eg. oysters), what makes this news for the US scientists is apparently the fact that they've now found traces of mercury in fish (well actually, this has been known for at least 10 years but kept quiet by those with a vested interest in the fish industry including fishermen and the government). Or maybe the US scientists are noticing a dramatic increase in the levels of mercury in fish which is the real story? Although we are none the wiser as to where the mercury itself comes from (eg. man-made pollutants from industrial and rural fertiliser runoff areas along the coast and in interconnecting rivers, or a natural contaminant of seawater), whether fish in fresh mountain rivers or further offshore in the oceans would make a difference, or what amount of standard "unclean" fish would be needed to be consumed to be considered harmful, the US scientists have suggested to the US Food and Drug Administration to issue a warning to pregnant women not to consume fish quantities greater than two cans of tuna a week (presumably the 425g variety), or a single can of tuna if other seafood is included in their diet. Until the source of the mercury contaminant is found and dealt with appropriately, you should always choose the freshest and cleanest fish you can buy (or choose small, short-life fish). If necessary, catch the fish yourself in areas you know are pristine and clean. ## SPECIAL UPDATE ## 24 June 2003 The Australian Department of Health appears to be keeping quiet on the issue by not doing regular spot checks for fish quality in recent times, not issuing public statements of how safe the consumption of all fish is, and not acknowledging the current levels of mercury in fish today as if the Federal Government is protecting various coastal polluting businesses and people working in the fish industry for the sake of a healthy economy, maximise profit, and to get enough people employed to maintain the current economic system as well as hopefully vote the same government into office in the next election. This observation of the department was made by the Australian Channel 9 television program, A Current Affairs on 24 June 2003. ## SPECIAL UPDATE ## 18 March 2004 Some food scientists in Australia and New Zealand (eg. Dr Marion Healy) have taken a closer look at the mercury problem in fish. The fish having highest mercury levels are those near the top of the food chain (ie. predators or any fish with teeth which consumes other fish) such as, * sharks * swordfish * marlin * Orange roughy There is slightly less mercury levels in, * sea perch * catfish Some scientists say tuna is okay when consumed in moderation (probably the same quantity recommended by the US Food and Drug Administration). In general, there is universal agreement among the scientists that there is mercury in virtually all types of fish. You will have to choose healthy fish obtained from fresh and clean environments and fish that are not at the top of the salt or freshwater food chain to minimise the mercury problem. ## SPECIAL UPDATE ## 15 August 2003 Because the meat (and organs) in all animals have a habit of accumulating contaminants (eg. heavy metals), it is unwise for farmers to feed farm animals such as cows and pigs with meat and keep repeating the process of using the meat from the same animals for feeding the new-borns. Otherwise, unacceptably high levels of contaminants will build up in the meat of animals until eventually the animals and humans eating the animals suffer a fatal disease, such as mad cow disease or the human variant of mad cow disease known as Creutzfeldt-Jakob disease. This latter disease is where certain contaminants build up in the brain of humans after eating enough of the highly-contaminated meat from cows until it eventually destroys the brain tissues (through a bleaching effect). ## SPECIAL UPDATE ## 2 July 2005 Higher levels of carbon dioxide in the Earth's atmosphere from manmade activity leading to the current climate change of increasing world temperatures is being partly absorbed by the world oceans. This in turn increases the acidic nature of the oceans. As a result, not only are calcium carbonate shells and skeletons of shellfish becoming more difficult to form in the lower pH levels (they will dissolve), but also some toxic metals dissolved in coastal waters could increase and concentrate in the marine life. If this happens, certain fish could contain higher concentrations of mercury. ## SPECIAL UPDATE ## 4 February 2006 Could Australian fish be no better than the imported ones? After four years of noticing a problem, the NSW Government believe the problem has worsened to the point where Sydney-siders have been banned from fishing in Sydney Harbour because of high levels of dioxins in the fish. What about areas outside Sydney? We are none the wiser after this ban. ## SPECIAL UPDATE ## 19 April 2006 ABC current affairs program The 7.30 Report has conducted and presented the results of a blood test made on a number of Sydney Harbour commercial fishermen and their families. Results of the independent laboratory analysis showed levels of exposure to dioxin is higher than the rest of the Australian population. On televising the results, the NSW government has quickly moved to provide other commercial fishermen free blood tests to help them determine the levels of dioxins in their bloodstream. The Australian people also hope the government will move towards identifying the source of the dioxins and remove them as soon as possible. ## SPECIAL UPDATE ## 29 January 2008 The solution to the mercury and other toxins problem entering the marine environment and on land is now becoming clear. Latest scientific work in Canada is showing promise of certain plants such as ferns in helping to absorb mercury and other toxins before reaching water supplies. The other solution is to get to the source of the toxins and ask why they are produced and are there alternative solutions to producing the food and other products for our society and our economy.   Too much protein consumption? As of 22 September 2004, fish stocks in the oceans are rapidly depleting. Only three or four known extinctions in the history of life on Earth has seen similar reductions in fish populations. This time it is the human race causing the massive decline in fish numbers. Whether or not it is because people have realised a healthy growing brain requires eating more fish, it is time humans either begin controlling population levels or create massive inland aquacultures for growing fish and leaving the natural fish stock in the oceans to return to normal levels. However, given the problems of growing healthy fish low in fat and high in quality protein (without antibiotics etc) in a mass-production basis by businesses in some aquafarms, it suggests human population levels may need to be controlled now. As Jenny Goldie, the National Director of Sustainable Population Australia, said in a letter to the editor of The Canberra Times dated 20 September 2003 (p.B11): 'In your front-page report on the parlous state of our [Australian] fish stocks ("Loved to death: our fish stocks in crisis", CT, September 18), it is suggested Australian may have to cut consumption of fish in half. 'Such reductions were forecast by CSIRO's Barney Foran and Franzi Poldy in their comprehensive report on population and resources "Future Dilemmas" published last year, except they said so in the context of Australia's population reaching 50 million. 'Clearly, the situation is even more urgent than they anticipated. 'It does illustrate, however, the central problem of a growing population: that the per-capita availability of resources, such as fresh water or [ocean] fish, progressively declines as the number of people increases [especially if the resources form an integral part of developing human society]. 'Supply of a natural resource may go into a steep dive at some point, or even irreversible decline. 'Cod populations in the North Atlantic, for instance, have not bounced back even after the Canadian fisheries were closed. 'Those seeking an ever-higher population for Australia, or are complacent about still-exploding populations in some developing countries, have to understand this basic population/resource balance equation. You simply cannot have unending growth in a world of finite resources.' And even when populations are finally controlled, we must ensure everyone is treated well on an equal basis including the poor because the self-esteem of the poor and their ability to survive easily will determine how much resources will get used up in the long-term. It will help to reduce our impact on the environment. The central problem is not just human population levels but also the social and economic status of people in society. The richer we are, the more we buy. And when there is a profit incentive, businesses extract more resources from the environment. ## SPECIAL UPDATE ## 3 November 2006 Seafood is facing collapse. The word collapse scientifically means 90 percent of all fish and seafood species disappear. Why? Because of human consumption for the little critters according to a recent study published in the 3 November 2006 issue of the research journal Science. The study has looked at all available data and measured the rate of decline in fish populations and have projected the results to the point where the entire ocean ecosystem will collapse. Humans have 42 years, or the year 2048, to change behaviour or do something to help dramatically increase fish populations, or face a world where only the very richest people can afford to buy the few fish around. As the lead author for the report, Boris Worm of Dalhousie University in Halifax, Canada, said: 'Species have been disappearing. If the long-term trend continues, all fish and seafood species are projected to collapse within my lifetime. It is a very clear trend, and it is accelerating. We don't have to use models to understand this trend; it is based on all the available data.' () To understand how the data was obtained, it is best to give a quote: 'Researchers first analysed the results of 32 experiments that manipulated the fate of marine species on small local scales. 'Next they tracked 1000 years of change in species diversity across 12 coastal areas. In each one they looked at trends affecting between 30 and 80 economically and ecologically important species, drawing information from old archives, fishery records, sediment cores and archaeological data. 'Then the team sifted through all the available catch records for 64 ocean-wide regions spanning the years 1950 to 2003. Collectively, these large marine ecosystems produced 83 per cent of global fisheries yields over the past 50 years. 'Finally, the scientists investigated the recovery of biodiversity in 48 marine reserves and areas closed to fishing.' (The Canberra Times: Fish could be off menu in 40 years. 4 November 2006, p.18.) As of 2006, 29 per cent of fish and seafood species have already gone. The long term consequences of losing 90 percent by 2048 are only beginning to hit home as people realise a massive reduction in species will affect ocean water quality should species designed to filter out contaminants disappear and whether future species can ever survive at all if other species can't preserve the oxygen levels. So much for making our brains healthy and efficient by eating so much fish if its going to take 42 years to change our behaviour and look after the environment. Fortunately there is still hope. As Worm said: 'The good news is that it is not too late to turn things around.' () Perhaps as a start, if you are going to eat fish, make sure you can use your brain to do something useful for society, such as protecting the environment and helping one another to solve problems. And how about protecting more areas of the ocean from overfishing? Also give people incentives to try alternative natural sources for Omega-3 fats and amino acids from, say, the plant kingdom. NOTE: The study has shown that just simply closing off areas to fishing had increased species diversity and population levels by an average of 23 per cent. No brain power needed here! ## SPECIAL UPDATE ## 23 June 2007 In documents released to The Sydney Morning Herald, Primary Industries Minister David Llewellyn of the Tasmanian Government warned the Tasmanian Salmonid Growers' Association of a threat to human health from salmon captured and sold in the fish markets with nearly double the amount of antibiotics originally approved by the Australian Pesticide and Veterinary Medicines Authority as diseases rise in the sea pens for holding Atlantic salmon. Of major concern to the Government is the nearly doubling in the use of the common antibiotic oxytetracycline (OTC) and the proprietary medicine Aquaflor. The Government is also calling for an end to the use of amoxicillin. As Mr Llewellyn stated in a letter to the Association: 'It is disturbing...that the industry has used nearly double the amount of OTC than was anticipated in the permit application.' (Darby, Andrew. Salmon farmers warned on antibiotic use: The Sydney Morning Herald. 23-24 June 2007, p.3.) The threat is mainly one of more resistant and dangerous diseases entering the human chain after prolonged and excessive use of antibiotics in human food supplies. However, the Tasmanian Salmonid Growers' Association insists on continued use of antibioties for the protection of businesses involved in the growing of Atlantic salmon. Pheroze Jungalwalla, executive officer of the Association, also adds that the industry regularly takes part in a national residue survey program conducted by the Federal Department of Agriculture, Forests and Fisheries and has found no evidence of residues of antibiotics never reach or exceed and allowable limits: 'These independent, random, surveys have never found salmon that reaches the consumer to reach or exceed maximum permissible residue limits of antibiotics.' (Darby, Andrew. Salmon farmers warned on antibiotic use: The Sydney Morning Herald. 23-24 June 2007, p.3.) If there is any evidence of an impending threat, and already indications are suggesting the industry has to double antibiotic use because of rising diseases, we may need to face the possibility of a health risk at some point in the future. Hopefully a balance can be struck to permit businesses and humans to survive harmoniously. And part of that challenge is to somehow control human population and our profit-mentality from taking out too many fish stocks from the wild or force salmon growers to use more antibiotics to help produce enough salmon to meet human demand. NOTE: Placing fish in sea pens in the hope the oceans can clean them out is not enough if diseases are on the rise. Fish need a much wider territory to roam freely and with the least amount of stress. Clearly something is not belanced. Either the human population or the methods employed by the farmers are not right.   Cooking fish — best practice There are many ways to prepare and eat fish. In Japan, the best way is not to cook the fish at all but rather let the freshest and cleanest fish provide the flavour and health to the people. In fact, studies have now shown that people in Japan are considered the healthiest in the world (followed by people in the Mediterranean with their consumption of fish and vegetables). If uncooked fish is not to your liking, we recommend grilling (or microwaving) the fish for a few minutes (cook the skin side first for a slightly longer period of time before turning it over to the meat side) without adding extra oil to it (ie. let the natural fish oils do the work for you unless the fish is naturally dry in which case make a sauce for it or add a little oil). Certainly don't overcook the fish or you may produce a blackish substance called charcoal which is a known carcinogen and often leads to bowel cancer. Just cook it enough right through the meat to destroy any potential parasites living in the fish so it will leave behind a quality and well cooked meat. If you need more flavour, some parsely, white wine, a hint of garlic, and/or a sprinkle of sea salt and black pepper will usually do the trick. As for the cooking surface underneath the fish, this is also important healthwise. Choose the wrong cooking surface and your body may acquire extra chemicals and heavy metals in your food which you don't need. For example, the use of Teflon as a non-stick surface for fry pans may be excellent for the convenience of being able to clean the pan quickly and easily after it has been used. However new research is suggesting at high temperatures approaching 300ºC, the gases emitted by Teflon can enter your food and may cause health problems. ## SPECIAL UPDATE ## 7 January 2007 Du Pont, the manufacturer of teflon pans, say independent government testing supports a temperature of under 260ºC as being safe for cooking. In real life situations, cooking say chicken or sausages in its own oil in a teflon pan at a maximum stove gas setting rarely gets above 185ºC. What is not mentioned in the testing and has been shown in real life situations is how a teflon pan left on a stove on high heat for 2 to 3 minutes will easily exceed 260ºC and in some cases as high as 320ºC. The chemicals released into the air by a teflon pan above 260ºC is noticeable. This is the temperature at which the chemicals can potentially cause harm to your health. So don't leave an empty teflon pan unattended on a stove. As for pans, pots, utensils, foil and cheap "made in China" sardine cans made of aluminium, it is a well known fact in the laboratory that pure aluminium will dissolve in either an alkaline or acidic liquid. Actually, the higher the temperature and the more alkaline or acidic the liquid, the more aluminium that will get dissolved in the liquid. Thus tomato sauce (an acidic substance) or even milk or cream (an alkaline substance), if left in an aluminium pot for a period of time and/or the food is raised to a high enough temperature, can accelerate the dissolving of aluminium from the pot and into your food than ordinary pure "pH neutralised" water inside the pot. Aluminium is one of those metals suspected of causing serious and irreversible brain damage such as Alzheimer's Disease. NOTE: Some Teflon pans try to be lightweight by using aluminium. But as soon as you scratch the teflon surface, you will expose the aluminium underneath. Avoid these types of pans. Your best cooking surfaces should be made of the special high-temperature resistant and chemically inert glass as used by chemists in the laboratory (the stuff used to make beakers and other scientific glassware known as pyrex), pure marine-grade stainless steel (eg. Scanpan) or titanium metal with no coatings or plastic parts of any kind, or a quality ceramic pot for cooking inside the oven. The critical thing to remember in all of this is to always make sure the fish is clean and fresh. This is the only way you can be sure the fish retains the maximum health benefits for the growing human body, and tastes the best. As for those people who may be a little squeamish about eating fish (as there is now new scientific evidence to suggest fish may have the ability to react to pain — in which case the most humane way is to slow the fish's metabolism in a cold environment until they fall to sleep and never wake up eg. ice in water) or any meats, you can either wait until proper and effective genetic engineering can provide all the same health benefits of fish in our plant foods, or somehow survive without fish (ie. lots of soya beans). Otherwise fish should be seen as your best source of quality proteins and fats for the growing human mind and body. For more cheaper sources of animal protein, try organically-grown chicken or premium low-fat and "preservative-free" beef mince from animals fed on healthy open pastures. ## SPECIAL UPDATE ## 29 July 2003 When growing vegetables in the garden to add to your protein dish, do not use the termite-protected "copper-chromium-arsenic (CCA)" logs/timbers near your vegetables as garden walls etc. The heavy metals are known to leak out of the logs in water and eventually get absorbed in the vegetables. NOTE: If growing vegetables and fruit in your garden, do a soil test. Get a local scientific laboratory to test the quality of your soil for producing food. And never burn CCA timber to get rid of it. The ash from the burning CCA timber is highly toxic (ie. it concentrates the arsenic, copper and chromium to high levels in the ash). It will rise into the air, only to fall later when it is cooler into drinking water supplies and the household gardens. ## SPECIAL UPDATE ## 20 September 2002 If you must rely on vegetables and other foods from a can, make sure you know the true fat content of the food in terms of the amount of sugar and carbohydrates the food contains. Many food manufacturers continue to emphasise the fat content of foods in packaging and television advertisements in terms of saturated and unsaturated fats from oils, butter etc. While you should reduce this fat content to a sensible level for people with heart disease, you must also look at the sugar and carbohydrates because these are the substances which will make you fat when you consume them in high quantities. So when the food manufacturers say a food product is 97 per cent fat free, don't think you will not get fat. And certainly don't be surprised to find high amounts of sugar and other easily digestible carbohydrates in the supposedly fat-free food. Because this, together with limited or no exercise, is exactly what gets converted into fat and eventually stored in the body. Remember, it is not the butter, oil and other fats already present in the food product which makes you fat, it is the sugar and other refined carbohydrates together with limited or no exercise that contributes significantly to the problem. NOTE: In fact you need some fats in your food for the body to absorb the fat soluble vitamins and minerals just as much as the water-soluble vitamins and minerals in vegetables and fruit. But to stop the body from converting excess sugar in the blood into fat, reduce your consumption of highly digestible carbohydrates such as white flour, refined sugar, pasta etc. ## SPECIAL UPDATE ## 14 April 2004 The way you cook vegetables is important. Microwaving many vegetables can lose between 74 and 97 per cent of all natural antioxidants and other nutrients. Boiling vegetables tend to wash out most of the vitamins and minerals. While steaming retains more nutrients than either of the above two methods. Better still, to get the most vitamins and minerals possible from your food, choose the freshest and cleanest vegetables and eat them raw. Make a tasty salad to get all the raw vegetables eaten with gusto. Or make a raw fruit and/or vegetable juice instead and get the combination right for the best taste.   Some of the secrets to healthy and easy eating Choose ingredients with a low GI if you want to lose weight. A low glycimic index means the carbohydrates in your food are absorbed slowly into the body. For example, try brown rice instead of white rice if the recipes you make ask for rice. To create flavoursome dishes with your choice of vegetables and/or protein, create the sauce or spicy powder and add it to your ingredients. Make batches of a variety of sauces and spicy powders, freeze them and use when you need them. The only hard work to do in the kitchen is having to chop the protein and vegetables in preparation for cooking! Don't overcook the vegetables. It is better to undercook the vegetables as this will retain more vitamins than the overcooked variety. Undercooking can also retain a sense of crunchiness when you eat them and most people tend to like this kind of texture. With protein, you should cook it right through the meat. It is true there are people who like things to be medium raw or almost raw, but the reality is by eating raw meat, you will become more susceptible to food poisoning and may ingest parasites. Some people will try to compromise by cooking just long enough to be still slightly pink in the centre and then leave it on a plate ready to serve while the heat finishes the cooking process. This is okay. Do not leave uncooked protein at room temperature for more than one hour. Bacteria in the protein can suddenly multiply and you may be risking food poisoning if the protein is not cooked properly (or even if it is, the toxins left behind by the bacteria could be enough to permanently damage your liver and other vital internal organs). Always store fresh protein in the freezer (if unthawed) or fridge. Use the protein within a couple of days of storing it in the fridge. To minimise the possibility of food poisoning from bacteria in the protein or other foods through contamination, always wash the cutting utensils and board of all protein substances. Never cross-contaminate by reusing an unclean utensil and board with protein already attached to them. Better still, get into a habit of taking out two boards and have one dedicated to vegetables and fruit and the other board for protein only. When cooking fresh protein, long and slow cooking at medium temperature (for several hours) is usually fine to help cook right through the protein and softens the meat for easier digestion. For quicker cooking times, use smaller chunks of protein and cook at much higher temperatures with a bit of oil to seal the meat in its own juices (eg. as the Chinese cooks do) and then make sure there is enough heat inside during the cooking time to destroy any bacteria. The only risk with cooking at higher temperatures is the possibility of burning the meat and leaving behind a substance called charcoal which is a known carcinogen for your digestive tract. You have to use enough oil at a high enough temperature and be quick at cooking very small "bite size" protein chunks for this to be effective and healthy for you. When choosing quality fish, look for the ones with a firm flesh (it should return to its original shape when pressed lightly), a shiny clean skin, clean and healthy-looking eyes (ie. it shouldn't be clouded), and should have a nice ocean smell (if captured from the sea). Ideally, the fish should still be alive at time of purchasing (as many Asians prefer to do). If you use food from a can, the can itself should be without dents and definitely no bulges or signs of being tampered with. Any bulges could be a sign of unacceptably high levels of bacteria in the food releasing gases as a waste product and creating high pressure inside the can. If you can't tell for sure, listen and look for what sounds like air coming out of the can when you first cut through the metal with a can opener. Avoid eating tomatoes and other high-acid foods in a can that has been left on a shelf for more than 12 months. Heavy metals (eg. iron) from the can will leach into the tomatoes and will reduce your lifespan if you ingest the tomatoes in reasonable quantities. Never use aluminium pots and utensils for cooking under any circumstances. The aluminium will quickly leach into any acidic or alkaline food and you will create serious health problems in your old age (eg. Alzheimer's Disease). If there is a chance you will be cooking at high temperatures (eg. using natural gas to quickly heat up a frypan), avoid the non-stick variety of saucepans. Toxic substances are known to be released by the non-stick Teflon-coated surfaces and into your food at high temperatures and will eventually create health problems for you (eg. cancer, a risk of birth defects, developmental problems, and flu-like symptoms caused by immune system and thyroid problems, to name a few). The temperature will have to approach 315ºC for this to occur. In a test carried out by scientists in Australia in June 2005, a non-stick frypan heated with standard natural gas from a gas stove without food or oil takes 2 minutes and 15 seconds to reach a temperature of 315ºC. When food is present, it takes around 4 minutes and 20 seconds. ## SPECIAL UPDATE ## 10-11 July 2004 The US Environmental Protection Agency has charged one of the world's largest chemical company DuPont for "multiple failures" in not releasing evidence between 1981 and 2001 on the health effects of a key chemical ingredient used to make non-stick surfaces in pots and baking trays known as Teflon. According to the agency, a chemical called perfluorooctanoic acid (PFOA) in Teflon material poses "substantial risk of injury to human health or the environment." (6) Quality, marine-grade "single piece" (ie. no plastic handles etc) stainless steel saucepans are fine. Please note that plastic handles on stainless steel saucepans can occasionally emit toxic fumes in the air if heated accidentally over a stove. So keep to the pure stainless steel variety. Or, if you can afford it, the pure titanium "space-age" saucepans. Notoriously expensive but ideal. Also the chemically inert variety of glassware (eg. pyrex) and quality ceramic pots and baking dishes are considered very safe for cooking practically all types of food. NOTES Dr Robert Cherney and Ashley Bush of the Mental Health Institute of Victoria, Australia, has found evidence suggesting too much heavy metals in our diet could contribute to, if not be the cause of, Alzheimer's Disease. The metals of greatest concern to the researchers are iron, copper and zinc. Although every human beings needs these metals to function properly, what Cherney and Bush has noticed in people suffering Alzheimer's Disease is a four or five hundred percent increase in the normal concentrations of these metals in the brain. What is believed to be happening for Alzheimer sufferers is that the brain kinds of corrodes (or more accurately becomes bleached white by a harsh chemical) due to the presence of these heavy metals reacting with a protein called beta amaloid. The reaction is believed to create a corrosive substance as a by-product called hydrogen peroxide (or the common bleach). There is a general feeling among the researchers that this substance could be responsible for Alzheimer's Disease. The regions where this chemical reaction occurs is highest where the metals are of greatest concentrations. And as the protein binds and gets concentrated around these metals, deposits develop within the brain. As these deposits grow larger and larger over many years or perhaps decades, some of the links between neurons do break. Combine this with the corrosive nature of hydrogen peroxide produced by the reaction between the protein and the metals and eventually the brain loses its functions. The early symptoms of the disease can be memory loss. But it can occur anywhere where the neurons are used the most such as in the motor control strip region of the brain for physically active people or the frontal cortex of great thinkers and problem-solvers. What follows afterwards is a shrinking of the brain in size and weight not unlike the way a muscle suffers the same outcome when no work is applied to it. To stop this harmful reaction, the researchers have found spectacular improvements to the brains of mice after using a chemical called clioquinol. But human trials have yet to be completed to prove the initial small-scale results. Although found naturally in meat and dairy products, trans fatty acids (a saturated fat) are produced by the partial or full hydrogenation of oils in an industrial process. Because it can be produced artificially, it is the prime choice of fat in use by many food manufacturers and restaurants because it is cheap, can be reheated and is less likely to go rancid. Good news for businesses neeeding the oil. Not so when it comes to your health. Health professionals are concerned this type of fat is being used too excessively by business professionals and consumed in high quantities. Namely, trans fats have been found to lower the good cholesterol known as HDL and raise levels of the bad cholesterol known as LDL in the blood stream. Trans fats are commonly found in commercial food products such as margarines, biscuits and fried foods. Again, we strongly recommend you should stick to the natural (polyunsaturated) oils such as pure virgin, cold-pressed olive oil or another vegetable oil. And don't overheat the oil or it will lose its healthy properties. You will live a longer and healthier life by sticking to the natural vegetable oils extracted from plants in a simple way. The human population ages and the popularity of certain types of foods and products to help reverse the aging process has increased significantly in recent years. For example, Vitamin C is thought to be a good "anti-aging" substance because of its powerful anti-oxidant properties. Antioxidants are substances designed to mop up the free radicals in the body capable of damaging cells and DNA. We need to bear in mind that no single food or drug on their own (or in combination) will ever reverse the aging process in the true sense of the word. It is true some foods (and potentially a handful of drugs) can and do in fact improve our health, giving the impression that we are reversing the aging process. And in some cases, some substances may actually lengthen our lifespan. However no product can actually reverse the aging process. The overriding factor that ultimately determines physically how old we look and thus emotionally how well we feel is our DNA. For example, experiments have shown that cells in a perfect environment can reproduce themselves again and again without signs of deterioration in the DNA, thereby making virtually perfect copies of itself. But in the real world, and this is important for you to remember, we are subject to constant bombardment from various agents in the environment, all of which can potentially damage our cells and DNA over time. Take, for the instance, the free and natural radiation permeating the universe. This invisible force is penetrating our body every second. Some of the radiation may get absorbed by the atoms in our cells. Other radiation may get reflected from the cells. Yet there are other forms of radiation which will have the sufficient energy to knock out atoms making up our cells and DNA. This, together with the viruses, the bacteria and the general physical interactions we undertake in our environment, all have the potential to create damage to our cells and DNA. When cells are damaged, it is important for the body to recreate another cell based on the information contained in its DNA and the availability of component amino acids and other materials. In that way, the old damaged cell can be replaced with a new, fresh copy ready to face the world again. However, once we damage sufficiently the DNA we carry in our cells, our only hope is for our bodies to stop growing, make do with the cells we have to achieve our goals in this universe, and find ways to perfectly protect what's left from further damage. Or else, we must reproduce with another human being to help rebuild DNA to its original and potentially a better form for the next generation. Of course, stopping our body from growing is not possible in reality. We are continually growing all the time. Admittedly at different rates depending on the type of DNA information we hold in our cells and our age. And we are still continuously subjected to damage from the environment, invisible or not as the silent vandalist of the human body might be. In essence, you need to start young, protecting your DNA from the ravages of the environment through the right foods we should eat, the clothes we wear (eg. skin tight metallic clothing) and potentially, with the help of medical science, some drugs if they are free of side-effects and don't create further risk of damage in another part of the body. So what about drugs? Can drugs help us to feel younger and live longer? In 2005, many middle-aged people are look into a class of drugs known as human growth hormones, or HGH. What are HGH? HGH are the master hormones for regulating our body functions and stimulating the growth of new cells. They come from the substance somatotropin formed in abundance within the pituitary gland of the brain during our youth and released into the blood stream. But as we age, our levels of HGH naturally goes down. Some experts claim the levels of HGH can drop by as much as 80 per cent when people reach 60 years of age compared to people aged 20 years. A scientific study into the alleged benefits of HGH The presence of HGH in the body is thought to give aging people the restored youth characteristics of high strength vitality, tight skin, strong teeth, high libido and so on. For example, a study by Dr. Daniel Rudman and Dr. Ronald Klatz have found that 6 months of growth hormone injections can replenish HGH levels and give the feeling the clock has been turned back 10-20 years for his subjects of men over 60 years of age. Among the improvements noted by the scientists include reduced anxiety, less body fat, increased muscle growth, improved brain activity, a sense of feeling good about oneself, and an improved social life (possibly due to increase sexual activity). Such improvements are often seen by the patients as a kind of "age reversing" effect. This is especially true when HGH are combined with sex hormones such as estrogen and testosterone. Does HGH really work? The study by Rudman and Klatz suggests it does work for older people. For younger people such as athletes, the results are mixed. To complicate the matter, you may also need insulin and an LT-3 thyroid hormone such as Cytomel and possibly enhanced by other anticatabolic drugs such as the steroid Clenbuterol or an ephedrine-based supplement to get the maximum anabolic effect from growth hormones. Should you take HGH? In small doses over short periods of time, medical experts believe HGH can be beneficial especially for older people wanting an improvement in their quality of life, as well as children who have growth hormone deficiencies. However prolonged HGH treatments or injections of high levels of HGH will not extend your lifespan. What determines your age is the quality of the cells and chemicals you produce and this is depended on your DNA. You see, when you reach a certain age, DNA acquires a certain amount of natural mutations due to exposure to various things such as radiation. Unfortunately taking growth hormones will not repair the damage within DNA. HGH will do nothing more than tell the body to duplicate the DNA and the cell to produce a fresh copy. And on a temporary level it does seem to improve your body functions. But forcing cells to reproduce can also increase the likelihood of DNA becoming more vulnerable to further mutations thereby accelerating the chances of developing cancerous cells. This may explain why some studies have shown a reduction in HGH levels in people at risk for certain types of cancer have a 45 per cent lower risk of developing the disease with fewer cancer deaths. Other common side effects of HGH include hypoglycemia (or low blood sugar level) and poor thyroid function. Less common are the increased risks in diabetes; heart enlargements and possible heart attacks in patients with congestive heart failure; high blood pressure; joint pain; muscle pain; enlargement of breasts, swelling of hands, feet or lower legs; and enlargement of the kidneys, to name a few. There is still considerable debate within the medical community about whether the benefits of HGH outweigh the risks. To determine whether you need to take HGH (inconjunction with other supplements or drugs for maximum effectiveness), it is highly recommended you consult your doctor for advice. This is particularly true for anyone with allergies, pregnancy, mothers breast-feeding babies, aged under 20 years, older adults, and those who take other forms of medication (eg. corticosteroids). A safer form of HGH There is one other thing you may need to consider. Scientists have noticed when injecting artificial HGH is how it can disrupt the body's natural ability to produce HGH. A safer alternative and one that promises greater hope is a class of supplements called HGH precursors or releasers. These are not hormones. Instead they work by providing the essential amino acids needed by the body to stimulate the production of natural HGH within the pituitary gland in our brain. HGH precursors don't require injections, so they are painless; they cost a lot less than artificial HGH injections; and they utilise more natural substances to stimulate the pituitary glands. An example of a HGH precursor available to consumers is the FDA-approved GenF20 priced at US$49.95 for 120 capsules. But again we cannot stress enough the importance of consulting your doctor before taking any drug, natural or otherwise. Why? Because it is possible the symptoms you may experience as possibly due to the aging process could in fact mask a much more serious problem. Always consult with your doctor first before accepting the advice of anyone. NOTE: This information has been obtained from various reputable medical sources and is provided as a general information service. It should never be relied upon as the sole source of information for making important health decisions until you have discussed the issues with your doctor. Vitamin C can also help to combat colds and some flu. But don't take pure Vitamin C on its own from artificial sources (eg. a vitamin pill) unless the doctor says you have a serious deficiency. And if you do, don't take huge doses of the artificial vitamin. There is no evidence large quantities of Vitamin C every day will prevent you from catching the cold or flu. In fact, it could cause more harm than good. Professional dieticians recommend you consume plenty of healthy fruit and vegetables to obtain this vitamin naturally together with other vitamins and minerals (eg. zinc) to help with absorption and balancing the effects of a single Vitamin dose. These foods should be consumed during the latter half of autumn, all of winter, and the first half of spring. If you really want to fight off the onslaught of colds, build up your immunity to various natural bacteria during summer by visiting the countryside filled wih different types of plants and insects during your holiday. Then in winter, trim your fingernails and wash your hands regularly to thoroughly remove bacteria and viruses hiding underneath your fingernails. Do not bite your nails or put the fingers in your mouth, nose or eyes. Keep relatively clean especially after using the keyboard of a computer used by other people, when meeting someone with an infectious cold or has been playing outside, and touching your family pets. To help repair possible minor tissue tears in the throat from singing, talking a lot, eating hot foods or other situations which can allow viruses to enter and multiply, clean your teeth and use a throat wash with a mild antiseptic to help speed up the process of healing. Finally, eat plenty of vitamin-rich fluids (fruits such as lemon juice and vegetables) and keep warm. Although taking these steps will not guarantee you from not getting the cold, hopefully it will reduce the number and severity of colds over time. For individuals over 45 years of age, consider getting a yearly flu injection to boost your immune system to the latest flu viruses. The injections should be free. ## SPECIAL UPDATE ## Hayfever is an incredibly common allergic reaction. Nearly a quarter of the population get it to some extent every year. And almost invariably it is due to the presence of pollens and other natural foreign matter in the air. Worried about being the only one suffering, well guess what? You are not alone! How do you solve the problem? Unfortunately in our L-brain society desiring immediate and permanent solutions, there is no Òmagic wandÓ solution. For immediate relief, you could benefit from some Benadryl allergy oral mixtures. Other drugs do exist to specifically target hayfever. However, if you are seeking a more natural and long-term solution, you can either: 1. Stay indoors until the pollen subsides; or 2. Increase immune system response to foreign bodies The former approach may provide relief if you can stay indoors all the time. Not a practical solution for most people. And anyway the only problem with this approach is that it will reduce your immune system response to effectively cope with other foreign bodies. In the end, the latter approach is the only viable solution you have to a more permanent eradication to the hayfever problem. Increasing your immune system response can be achieved by eating healthy foods (eg. more seeds, nuts, fruit and vegetables), actively participating in a more healthy lifestyle (less smoking, more exercise, less stress etc), and exposing the immune system to a wide range of natural substances in the summer time somewhere out in the country where your antibodies and other biological agents can build up sufficiently in the body to help combat more effectively the pollens in the air. Part of the problem with modern life is that we tend to isolate ourselves somewhat in our homes, restrict ourselves to the environment of the city with its narrow range of plants (to satisfy the purists), and we often get exposed to a range of nasty man-made chemicals thanks to the competition and highly profit-motivated attitude of business/industry (where our long-term health is often secondary), which only results in creating neurological and immunological problems for us over time. If we make our homes too sterile, donÕt get out into the country more often to better prepare our bodies to handle natural chemicals and foreign bodies, and somehow don't reduce our dependence on harsh chemicals for cleaning, the immune system is usually the one to suffer and this can increase our chances of experiencing a hayfever attack given enough time. Alternatively you could consider moving out of the city during the springtime! Some people who visit some cities do get runny noses and itchy eyes. As soon as they move away, the problem disappears. Or you could set up a support group to discuss the problem? Not that discussing the problem is going to necessarily solve everyone's problem straight away! The choice is up to you! If your hayfever persists or is seriously affecting your ability to live a comfortable life, seek professional advice from your doctor. A reduction in the amount of digestible carbohydrates you eat is really all about reducing calories. You can eat any amount of indigestible fibre or zero calorie foods (eg. mushrooms and water) and you won't get fat. But as soon as you eat high amounts of digestible carbohydrates and you don't exercise enough to use up the calories from the carbohydrates, you will get fat. However this isn't the complete picture. Otherwise you will not permanently keep the weight off for the rest of your life. Next, you must improve nutrient intake. Part of the reason why the body gets fat is because it thinks it is not getting enough nutrients. Your body needs nutrients to function properly and to burn all the energy you have in an efficient manner (ie. improved metabolism rates, healthier liver functions etc). If it doesn't get enough nutrients, the body will tell the mind to get you to eat food until all the nutrients are replenished. It will keep asking for more food until you give the body the nutrients it needs. Never rely on digestible carbohydrates such as pasta as a source of nutrients. The simple fact to the matter is that carbohydrates don't have vitamins and minerals. It is basically stored sugar ready to be released into your blood stream. You need to eat vegetables and fruits to get the vitamins and minerals your body needs in order for the body to realise it doesn't need to consume more food. And you must do this for at least 12 months. This is how long it takes to fully replenish all the lost nutrients in your body. Also you must learn to love yourself and to find a goal that does not involve focussing on food all the time. Part of the problem why people suffer from obesity is because many are obsessed by food virtually 24/7 instead of focussing on doing something else they enjoy (eg. playing with the children, or trying a new hobby). The other part of the problem is the lack of love they crave from other people. In fact, perhaps the biggest concern of all in the obesity epidemic today is the lack of love in people who are overweight. Firstly overweight people can't stand looking in the mirror and saying to themselves, "Hey! I'm okay. I like what I see and I know I can do better to love myself more". And secondly they are worried about what others think and might say if they see them. So overweight people tend to hide themselves in the home thinking they will never be loved and then they choose something that appears to love them back, which in this case is food, especially food they enjoy eating. Yet all it takes is for people to provide unconditional love in the first place for much of the obesity we see today in the Western world to be avoided. We must love people. And for this to happen, you must start the process of loving others by loving yourself first until you are ready to let others love you. Then you can reciprocate the love to others in an unconditional manner. But be prepared. If you need help from other people to help solve your weight problem, expect the love in the initial stages to be conditional until such time as your weight goes down. Hard decisions have to be made now. Sacrifices in the foods you are familiar with and enjoy has to occur. But once the weight starts to go down, the more unconditionally love you will receive from people and the more you will love yourself for who you are and eventually this will return in the form of unconditional love for others. This is the greatest reward you should get for losing weight. Unconditional love is your dessert, not the Black Forest cake sitting in the fridge. This is the emotional solution to weight loss. Finally you must imagine yourself loving more of who you are everytime you lose the extra kilogram of weight. This is the R-brain solution to weight loss. Visualise the new you, and you will believe in it. Not long after that you will become the new you, ready to support the vision and belief you have chosen for yourself. ## SPECIAL UPDATE ## Serious cases of overeating may require a supplement of either an appetite suppressant drug to help reduce the level of the hormone ghrelin(cq) in the body which scientists believe stimulates hunger in humans and/or increase the hormone obestatin thought to play a role in reducing hunger. Again any chemicals produced by humans to control hormones in your body requires consultation with your doctor. Cone 2004, p.18.

 
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