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Optimised Nutrition For Prevention, Protection and Pro-active Health

An increasing amount of people today know that official diet advice is phony, putting industry interests before public health. The state of capitalism today is that corporates have a legal obligation to their shareholders to keep driving up their profits and driving down or off-loading their costs. This means that multinational corporations who produce, prepare, package and distribute food to large retailers have to align all their efforts with enriching their shareholders, despite diminishing the wellbeing of their customers.

Freedom to be healthy and happy enjoying company and activity outdoors – Image by fancycrave1 from Pixabay

Sadly, that is not going to stop happening on our current trajectory. It is the job of governments to balance the cost of healthcare provided to consumers against the tax paid by those same consumers. How is it that unhealthy items such as processed food, alcohol, gambling and medications require so much official support and a huge budget spent on lobbying, advertising, promotion and publicity? Meanwhile, healthy activities, lifestyle, nutrition, organisations and community are criticsed and attacked, while healthy products sell themselves.

NHS costs from unhealthy lifestyle House of Lords report (2017):
* £3.5bn from alcohol related issues
* £2bn from tobacco related issues, which causes 80,000 premature deaths a year
* £5.1bn a year directly spent tackling obesity and an estimated £27bn from related costs.

We need to bear in mind factors, which influence how we respond to different foods. In my view, macronutrients: protein (amino acids), fats (fatty acids) and carbohydrates (saccharides) can guide us to types of foods, which suit our gene type or might signal supplementation because the foods we need are not available locally, at that time of year or suited to our lifestyle.

Food preferences can come from our genes, when our ancestors lived in the same climate and environment for long enough – IImage by swiftsciencewriting from Pixabay

Interestingly, food fads have led to removing all 3 macronutrients: gluten-free is removing the protein in grains not the sugar or starch, which damage the liver through the production of glucose, which is used for immediate energy or stored as fat in the liver or elsewhere.

Fat-free has devastated healthy eating, by removing healthy fats and good cholesterol, which perform vital health functions, such as absorbing Vitamins A,D,E and K and dietary fat provides natural flavour to food. Sugar-free has opened the door to all kinds of artificial sweetener production and promotion. Lastly, meat-free plant protein alternatives do not suit everyone and there is not enough information out there to point people to missing nutrients when they exclude a main food group.

We vary so much as a species, that our food journeys may exclude one of these – Image by Thanks for your Like • donations welcome from Pixabay

The good news is that today there are supplements, which make any diet involving real food potentially healthy. The trouble is that there is an overwhelming amount of products on the market, but we are rarely given the whole story, which is that we need a range of vitamins, macrominerals and trace elements for optimal mental and physical health.

Human beings are highly diverse genetically and DNA wellbeing tests and nutritional scientists such as Zoe Global are finding ways to personalise nutrition by correcting deficiencies and suggesting alternatives to food intolerances or allergies.

However, macronutrients: protein, fats and carbohydrates, are the best way to describe the variation in diet we need according to our genes, geography and current climate. When the weather is hot we all eat less and people, such as the Sámi, who live in arctic conditions eat a more animal fat than a person living near the equator who spends time outdoors all year round and probably avoids oily fish and nuts, which provide fat soluble vitamins they get from constant sunshine on their skin.

Spending time outside is a vital part of life – Image by Cheryl Holt from Pixabay

We do need to consider foods in terms of our age, genetics and lifestyles. For example, an athlete may need more readily available energy, which would be store as fat in a person without much muscle who sits in an office all day. It is well-known now that a ‘one-size-fits-all’ healthy eating regime does not exist.

However, the top new year’s resolution for people in the United Kingdom and United States is to eat more healthily, which received more votes than popular goals such as finding love, earning more money, getting a better job, losing weight or affording a bigger house.

Although health covers mind and body and our brains and physical symptoms work together, healthy eating and physical activity are only considered in relation to physical, not mental health.

Both outdoor activity and nutritious food improve our physical and mental health – Image by chezbeate from Pixabay

Flip-flopping in the press, which tells us we can or cannot eat chocolate or drink coffee or red wine applies the same treatment to physical activity. The Guardian newspaper published articles on working out in the gym being unnecessary and then another article saying that regular walkers weren’t getting enough exercise.

Gems of information can be so hard to find, that we don’t know they are there until they are mentioned in passing in relation to something else. For example, this article on gaining weight as we aged provides a nugget of information, which may explain how many healthy people’s immune systems got put out of whack when lockdowns took millions of people who commuted to work from daily outdoor physical activity to being policed for leaving their homes for an hour a day.

The best way to preserve our health is to trust our instincts, listen to our bodies and work together – Image by Brad Dorsey from Pixabay

In addition, Greendale says that as we age the immune system can get out of whack, turning on an inflammatory response when there are no bacteria or viruses to kill, and keeping it on long after the body’s invaders have left.

Such an inappropriate inflammatory response can actually damage one’s own cells in whatever part of the body the inflammation occurs, whether it’s in muscles, joints or organs.

Ensuring such muscle and joint strength can also help fight this and other unfortunate aspects of aging, arthritis and inflammation.

Why We Gain Weight As We Age (2010) – Patti Neighmond for NPR

The ultimate question in terms of keeping people healthy, reducing cost burden on healthcare from treating avoidable diseases and preventing severe disease from virus pandemics is whether good public health messaging plays a role in prevention alongside vaccination and effective treatments. In terms of transmission, a healthy immune system reduces the viruses’ chances of becoming established and spreading via that person.

Finally, nutrition (eg, dietary recommendations) to boost the immune system should be explored and recommended

“Immune response in COVID-19: A review’ Chowdhury et al. 2020. Science Direct

It seems Science Direct was not alone in recommending nutrition as a way to reduce or prevent COVID-19, while recongising huge challenges in meeting these suggestions. “In the current global context with limited movements, it is difficult to obtain a balanced and varied diet. Therefore, achieving recommended amounts of calories and micronutrient will be a challenge and elective micronutrient supplementations may be beneficial especially for vulnerable populations such as the elderly.” National Centre for Biotechnology Information (2020). “Enhancing immunity in viral infections, with special emphasis on COVID-19: A review” Jayawardena et al.

Responding to Our Bodies’ Messages

Many people think we can eat whatever we want during their childhood. Although many children get sick and. Mountains of sweets, beans on toast, burgers and fries, milkshakes, sweet drinks and potatos in every form will be consumed and very likely the glucose will be burned off. However, our lifestyles are getting more sedantry, with gaming, computers and social media replacing the need to get out and spend time playing and exploring with friends.

The existence of pain-killers might, in my view, kill messages from our bodies reaching us if we reach for the bottle to shut them up. If we reach for painkillers the moment a new ache emerges, it could prevent us from working out the cause of the pain.

I remember back to my parents and other people mentioning pains. My mother had both hips replaced before she was 50 and was immobilised afterwards. My father had a hip replaced in his 60s, which stopped his regular sporting activities of tennis and cricket and made short walks painful. This led to inactivity and then yoyo dieting ending with the monotonous Duchan Diet when he died.

A French illuminated manuscript from the 1400s depicts witches in flight. Martin le Franc/Le Champion des Dames/Wikimedia Commons

During the late 1980s, my parents stumbled across Fit For LIfe, which was a holistic lifestyle idea by Harvey and Marilyn Diamond. Much maligned by funded medical people, something dating back to witch trials and the persecution of people mixing herbal remedies and other potions in medieval times, Fit For Life recommended an ancestral style of eating accompanied by a product designed to deliver all the vitamins and minerals we needed called Life Source Complete. The Diamonds’ ideas were more about longevity than weight loss.

In 1863, William Banting, a 66 year old funeral director, released the first of four pamphlets called Letters on Corpulence Addressed to the Public. This dietary regime was the result of his success with recommendations from Dr William Harvey of Soho Square, who Banting consulted for hearing loss. The diet prescribed by Dr Harvey had learned this eating regime for diabetes management from attending the Paris lectures of physiologist Claude Bernard, who was the first man of science to be bestowed a pubic funeral in France. (Souce: Wikipedia). As a result of the crowing from medical men, who ridiculed claims to be cured by food, in 1872 Dr Harvey published a paper called On Corpulence In Relation To Disease: With Some Remarks On Diet which is available in print and can be downloaded here.

Despite the success of the diet on Banting’s health, mobility, longevity and weight, there was ridicule. Cogpunk Steamscribe blog on Banting

The essences of Banting’s colourful testimonial with Harvey’s dietary regime are to avoid dissacharides, which are high glycemic carbohydrates requiring the enzymes lactase, sucrase and maltase to break down. The main foods in this category are dairy milk, table sugar and starchy foods such as potato, rice, root vegetables and bread. Since the Victorian Age, many more complex carbohydrates have been created such as polysaccharides, which require even more breaking down or fermentation in the gut to process.

Another way to avoid ailments or reactions is to eliminate food intolerances. Sadly, food intolerance has become the tiresome dinner party companion of food allergies, who at least get a seat at the table. Meanwhile, the nerdy foody intolerance are banished to the kitchen to avoid embarrassing guests or not invited at all. They are snorted at and disrespected but their ignored existence is akin to Mother Nature provoked to whirl up a thunderstorm.

Real foods included in the Elimination Diet to reduce reactions from food intolerance

As healthcare does not provide means to test for food intolerance as a means for preventing pains, sickness or discomfort, people use the Elimination Diet to uncover the culprits of their ailments. Like a car crash, which turns out to be a deliberate “Crash for Cash”, the way to discover food intolerances is to experience them by feasting for 7 days on 42 foods deemed safe for a northern, caucasian audience. These include nuts, meat, fish, salad, fruit and vegetables.

The absence of some foods seems to be because of industrialised farming, which results in the use of pesticides and anti-biotics for animals as well as unnatural conditions the animals are kept in and what they are fed on. These practices have reaped many micronutrients from our food system, rending many calories devoid of nutrition, therefore leaving the eater less satisfied.

We eat to get the nutrients we need. Everything else we consume is pure entertainment.

My main aim here is to provide a few facts to provide more choice about a healthy lifestyle. To quote a 2022 paper about Spanish social media messaging about health:

Nevertheless, consumers find themselves feeling overwhelmed, as a result of the saturation of health consciousness information shared by institutions, health professionals, companies, and the general public [5,6].

Promoting Sustainable Lifestyle Habits: “Real Food” and Social Media in Spain – María Segovia-Villarreal1 and Isabel María Rosa-Díaz2 Published online 2022 Jan 14. doi: 10.3390/foods11020224 Foods.
  • Keeping muscle cells strong to slow age-related muscle loss “From the age of around 30, “The amount of lean muscle we have begins to decline by 3 to 8 percent per decade after age 30” – More info is in this link.
  • Preventing cycles of yo-yo dieting. Calorie restricted diets will slow the metabolism and when usual eating patterns are resumed after a period of self-deprivation, more weight will be gained than lost.
  • By ensuring we get all the nutrients we need we could reduce or prevent infection and disease and recover more easily from illness and injury. Micronutrient deficiency can come from the climate, where we live, where our ancestors lived and what food, sunlight and other sources of nutrients are affordable and available.
  • As we age, our bodies, muslces, cells, bones, joints and organs will respond more to tobacco, alcohol, sugar, saturated fats, partially hydrogenated oils and other hidden ingredients in ultra-processed foods and anti-nutrients. Anti-nutrients are plants, which release a poison to try to prevent insects eating them, such as soy beans, rice and cabbage, which are often fermented or soaked to remove the anti-nutrient, which hoovers good nutrients and bacteria from the gut. After illness or infection, reactions such as inflammation can be more severe and extra self-care needed for recovery. Women also face the menopause, which is only starting to be recognised by employers as a cause of people being absent or leaving their jobs. Our organs work hard to fight disease, depleting our stores of nutrients, so we need to give them extra care by avoiding foods, which agitate while and after we are ill.
  • When the thermoreceptors under our skin cool down as a result of swimming in the sea, they release serotonin, boost our immune system and we can also absorb minerals, as St Michael’s resort explain: “It contains minerals such as magnesium, sodium, calcium, chloride and sulphate that work as natural cosmetics for the skin. Magnesium-rich seawater promotes the retention of moisture in the skin whilst absorbing toxins and reducing inflammation, leaving the skin fresh and vibrant” – Benefits of Sea Swimming

Sitting by the sea has many health benefits from the fresh air and sunshine
Being by the sea has multiple benefits, as does swimming when sewage levels are low enough – Image by OyeHaHa from Pixabay

Various natural products can provide enjoyable alternatives to alcohol, such as Impossibrew, which produces nootropic beer. These natural lift alternatives to booze have 0.5% alcohol, the same as a banana, as we ferment plants in our gut to process them. There’s also Yerba Mate tea, which provides matteine instead of caffeine.

OK. All this information is taken from sources and I remember things because they help complete a picture. I may have a puzzle with pieces missing for years and then have an experience, a swollen knee, or remember something I read or heard and search for information. However, today Google is a glorified shopping channel and those nuggets of wisdom become I M P O S S I B L E to recover or they are tucked away, hidden, changed or removed. Therefore apologies for gaps in the sources of information and if you know or find any, please send them to me.

Ancestral Eating – Food For Thought

I’m sure you’ve heard of the Paleo, Keto, Hay and Fit For Life diets? Allen “Easyway” Carr wrote about eating like our ancestors in a book called The Easyweight to Lose Weight and others about food. These are essentially based on what our ancestors ate, alongside the blood group diet and other ideas along similar lines.

I will include a glossary of all the books I have read, which focus on ancestral eating, such as these.

For a while I have been curious about the relationship between our genetics, DNA and foods that benefit us more than others. My quest is to find what I ought to eat, avoid and do for me personally. Objective facts help but all advice or opinion would be subjective to someone else. Therefore, please read this as subjective to me and not advice. If you relate to something, please explore it for yourself before making your mind up.

I used LivingDNA and they seem to have updated this information about made it more accessible on their website – LivingDNA.com

Today, DNA companies provide wellbeing tests, which tell us about genetic micronutrient deficiencies. They even propose to sell monthly bespoke multi-vitamin tablets set to our genetic needs. I believe we can work out for ourselves what to eat, avoid and supplements to take. That is the point behind my app The Micronutrient Path. People with allergies are usually aware of what to avoid, as do people with diabetes and Celiac Disease. The best way to cut our food intolerances out of our diet, I believe, is through the Elimination Diet or Dr Zoë Harcombe’s The Harcombe Diet.

This is an exploration of the subject, as I would prefer to avoid adding more noisy to an already vocal issue. Therefore, I will consider various points as questions to be food for thought.

Already a lot of noise as we all have opinions about food in the plenty.

This particularly journey for me, started in 2016, when I was searching for information about seasonal tiredness. At that point I had no idea that we don’t get enough sunlight to make Vitamin D in the winter in the United Kingdom. This message is not delivered by the NHS where this information is available. In turn, I had no idea that having insufficient Vitamin D also means the body does not regulate calcium or phosphate. The last piece of this jigsaw is the fact that vitamin Dis fat soluble, which means if it is taken orally, it must be accompanied by dietary fat.

I think facts create choice. However, it seems that so many health facts are kept from us by gatekeepers who want to exploit these facts for profit. Therefore, I’d like to include any facts I’ve found to round out the picture and put them with some of my own ideas.

A plant sapling shoots through rock
We forget how recent ancestors survived through world wars and rationing, while ancient ancestors lived through climatic upheaval – Image by Jerzy Górecki from Pixabay

Firstly, I think human beings are so varied today. Our ancestors have lived through constant change and had to adapt. During the last hundred years, we have had wars, rationing, an explosion in food manufacturing, commercial fertilizer, pesticide, flavouring and additives. Industrial farming has drained food of the abundant nutrients it once contained.

According to my DNA, my mother line originates in the Altai Mountains, the gateway between Asia, the Middle East and Europe, more than 20,000 years ago during the Ice Age.

Therefore, I need to imagine what this means for me physically. My DNA, supposedly, has mutated little between the Ice Age and now. 11,000 years ago, Cheddar Man was on Somerset soil and scientists believe he had dark skin and blue eyes.

Our ancestors were much more connected with nature and other species than we are today – Image by David Mark from Pixabay

There is a school of thought, presenting the evidence of a black mat in the land record covering North America and Europe from before the start of agriculture. The catastrophists propose that this event caused the Young Dryas, a cold period of over 1,000 years after the end of the Ice Age. This could have been the result of a comet or asteroid strike, that would not have been as large as the one that wiped out the dinosaurs. How do we know this might have happened?

Firstly, skin colour. How did people become fair skinned? This would allow people to absorb vitamin D from the sun more easily and store it. Have you wondered why people from Africa or the Caribbean get conditions such as ricketts, living in the UK? During the pandemic, ethnic minorities suffered more from severe covid compared to lighter skinned people. Vitamin D deficiency has been linked to hospitalisation from COVID.

Vitamin D deficiency in the UK, a country, which doesn’t get enough sunlight to make vitamin D during the colder half of the year, would result in more severe COVID-19 – Image by mohamed Hassan from Pixabay

If you originate from Africa, do you have an allergy to foods containing vitamin D? Could this be why people from hot countries get nourishment from sweet food such as tropical fruit, which are considered superfoods as they contain fat, protein and carbohydrate? Is this why people from cold northern countries eat and drink fermented products such as sauerkraut and alcohol? Is this why dark skinned people have lower alcohol tolerance from fermented substances, while light skinned people who spend more time indoors react to foods containing starch and sugar?

I think it is well worth letting our imaginations go and considering what our own ancestors ate and drank and why? Alcohol and fermented products would have acted to preserve. They also would have performed the function that our gut provides to digest fibre. Alcohol can make people feel warmer. People vary in terms of enzymes to break down a type of carbohydrate called Dissacharide. The enzymes are lactase, sucrase and maltase. The food and drinks we need to break down into single blocks of carbohydrate include beer, milk, rice, potato, pasta, bread, cereal, grains, beans, root vegetables and sugar.

Since the Agricultural Revolution, we have become dependent on agriculture and made many animal species dependent on it as well – Image by Elias Shariff Falla Mardini from Pixabay

By contrast, fruit and honey are already bioavailable carbohydrates that can be absorbed into the blood as glucose without requiring enzymes to break them down. The first weight reduction diet was pioneered in 1872 by Dr William Harvey, for his patient William Banting, who sought help for hearing loss. Banting was 66 years old, debilitated by obesity and had to reverse down stairs, walk with sticks and had an umbilical injury. After a year on Harvey’s dietary regime, Banting was restored to health.

As the medical establishment of the day attacked Banting for his pamphlets Letters on Corpulence, written to help his fellow creatures and from which every penny was donated to charity and declared, William Harvey wrote a medical report to provide evidence, inviting peer review. This is the only place I have read about liver health and the physical impacts of starch, lactose and sugar in association with weight loss.

Hippocrates said “Food is thy medicine and medicine is thy food” or similar, meaning medicine grows naturally around us and animals use what they need – Image by Peter Stanic from Pixabay

William Harvey’s excellent and flavourful book On Corpulence in Relation To Disease has been republished and is available. I love how voices from 150 years ago are so vivid and speak with so much authenticity, vulnerability and integrity. There are no conflicts of interest Harvey or Banting’s writings and they survived the test of time and stand out against detractors, who still exist amongst official health bodies and corporate agendas today. Think of the witch hunts of the 1600s as the Tudor equivalent of today’s attacks on natural health practitioners, which coincidentally we still call witch hunts.

Therefore, in summary, I’ve worked out for myself:
1. That I am built to be active, moving around everyday, not sitting working at home.
2. That I have a system, which would have extracted nutrients from whatever food I could find to survive.
3. Variety would be built in.
4. No additives, anti-biotics, preservatives or fertiliser, therefore organic.
5. I seem to get sugar from just about anything except fish or meat, meaning I am storing excess glucose and retaining water to store it.
6. I get cold symptoms when I eat cereals, grains, milk or root vegetables, which can be useful to clear out my system after an infection, illness or toxins from excess nutrition.
7. That the quantity of food would be much smaller than a 21st Century diet and the nutrient quality of food would be much higher.
8. That we would listen to our bodies to point us to what foods to eat, as animals in the wild do.
9. We still get cravings today even though they may be badly misdiagnosed.
10. Depending on our genetics, some people like me need much less food than we enjoy.

For thousands of years, humans would have migrated with energy from food they could forage or hunt – Image by Hamsterfreund from Pixabay

It seems and has been tested and proven that conventional weight loss diets do not work. The setting is wrong. Between one and three generations ago faced world wars, rationing, official bodies issuing diet advice, scientifically incorrect links between cholesterol and heart disease, an aggressive sugar and ultra-processed food lobby, industrialised farmed products such as soy and palm oil and junk food. We also live much more sedantary lives, compared to even our parents. The human body is not designed for 21st century life in a developed country.

Therefore, looking at where our ancestors originate from, what foods are seasonal where we live, the time of year, the climate, what our grandparents ate and how active people used to be would help us create new lifestyles for ourselves. Today we have gyms, access to sea swimming, foods from around the world and dietary supplements to help us follow our own food journeys, with a little help from real food facts to piece together our own ancestral eating picture.

Tropical Inspired Chicken Recipe

Hi there, I’d like to share a recipe for a chicken curry I’ve arrived at after trying many different flavours and variations of herbs, spices and vegetables with the organic Riverford’s chicken leg chunks I’ve received for the last few years.

I got a braising pan with a lid from the supermarket, which meant I was no longer frying the chicken chunks. Then I tried combinations of herbs, spices, fats and oils, water and vegetables.

Ingredients ready to be chopped

The following recipe is the one, which excites me the most to cook and eat and I recently read that the spices I use, ginger and tumeric are both good for the health of our liver. Other items, which protect the liver include dandelion, milk thistle and beetroot according to this blog post intended to sell a supplement for liver health.

All of the ingredients can be bought from Riverford Farm at the moment. I cannot guarantee they will all be available all year round. Seasonal greens can be added to taste. The Hungry Gap Kale I added today has a powerful, distinctive flavour so I’ll keep it to steam and eat with plainer foods.

Chopped ready to start cooking with coconut oil

Ingredients

  • Chop the following before starting to cook:
  • Coconut oil
  • Onion
  • Pepper
  • Chilli
  • Tumeric
  • Ginger
  • Lemon juice
  • Leeks
  • Mushrooms
  • Fresh Coriander
  • Black pepper

Method:

Chopping up all the vegetables, with onion, chilli and pepper, grated ginger and tumeric on one side with garlic, coriander, mushrooms and a leek on the other. Then put half a lemon nearby and the other half can be kept in tinfoil for a few days.

Add a dollop of coconut oil to the braising pan on a medium heat – this creates the tropical aroma with the ginger and tumeric.

After the oil has turned liquid, add chopped onions, pepper, chilli, ginger and tumeric and stir for a bit.

Next add the chicken chunks and stir everything. If like to add more tumeric and ginger, go ahead. To make it a little hotter can use Scotch Bonnet or add a little cayenne pepper or hot paprika.

After stirring this for a few minutes, add the juice of half a lemon. A reasonably priced device is an electric citrus juicer, popular in Spain and quick for making freshly squeezed juice. However, using a knife and hands can get all the juice out.

After stirring this for another minute or two, add some water to the pan, half a pint to a pint works. Then finally, before simmering add the mushrooms and a chopped leek or two and grind on some black pepper.

After the lemon juice, I’d add the garlic and coriander.

Then put the lid on and simmer for 30 minutes on the lowest hob heat. The water will bubble gently and ensure the chicken is cooked through. The herbs, spices and vegetables will all integrate with the sauce from natural juices, oils and water.

Finally, add some plain yogurt. Ideally, this could be goat’s or sheep’s yogurt, or organic plain cow’s yogurt or Kefir from a farm with grass fed dairy cows for the best nutrition. Stir the yogurt in to make the source creamy, which goes well with the chicken, leeks and mushrooms all in a tasty, satisfying and nutritious, natural creamy, hot and spicey sauce set against an aroma of coconut.

All natural ingredients, including the spices, which came from Riverford Farms

Nutrition notes – Micronutrients

Tumeric and Ginger root are both good for the liver, to protect it from the ravages of glucose production to deal with the modern diet and lifestyle. We take in more foods containing glucose as a planet than any previous generations.

Chicken: Vitamins B2, B3, B5, B6, K, Choline, Potassium, Selenium, Sodium, Zinc
Onion: Vitamin C, B9, Potassium
Ginger: Vitamins B3, B6, B2, A, E, C, B9, Zinc, Phosphorus, Magnesium, Potassium, Iron
Tumeric: Manganese, B6, Zinc, Phosphorus, Copper, Potassium, Magnesium, Iron, Vitamin C, B3, Phosphorus, Zinc
Mushrooms: Choline, B vitamins, copper, potassium, selenium, manganese, zinc, and vitamin D.

Quick and easy information for new year’s health eating resolutions

Happy New Year. This aims to be an inclusive post as essential micronutrients apply to everyone, whatever you choose to eat and wherever you live.

I personally believe that by providing context with information, you can build a fuller picture of what healthy eating means, specifically to you. The benefits of improved diet are many, to families, individuals, governments, healthcare and industries although there have not been enough studies because we are all so genetically and geographically unique.

Indigenous families will often have deeply rooted eating traditions that suit their climate and health – Image by Herbert Bieser from Pixabay

What are the principles of healthy eating, which apply to human beings in general? Firstly, we all need fuel, but that fuel varies according to genes, geography, climate and lifestyle in the same way that a machine needs the right fuel to run, according to its specific requirements.

Micronutrients

It could be safe to say we live in a very different climate and environment from that of our ancestors, which means that we don’t access all the micronutrients we need naturally in our daily lives. This is becoming starkly evident with mental health and obesity, which both point to micronutrient deficiencies.

Daily routines help us regulate our response to food – Photo by Alexandre Debiève on Unsplash

This is not just about food, but also environment, lifestyle and genetics. If you are built to be outside in hot sun most of the year and live in Iceland, careful planning would be required to maintain your health, particularly in terms of vitamin D.

Countries with a food culture stretching back over generations may not need to think about daily nutrients to the same extent as those living in countries such as the United Kingdom, which has only been successively settled since the Ice Age.

If the muscular horse represents nutrients, then it can be seen pulling the cart full of food, which could be the calories – Image by OpenClipart-Vectors from Pixabay

Another image, which works for any dietary preference or lifestyle, is the horse and cart. This shows how the horse, which represents nutrients, pulls the cart full of food, which represents calories. The more nutritious the food, the stronger the horse and the less effort to pull the cart. If the horse is weaker, the cart needs to contain less calories if it is going to move.

While the western diet may be considered fun to eat, the ratio of calories to nutrients means that many calories are eaten to gain few nutrients. Think of an underfed, overworked horse. This means the organs are having to work very hard to process the food and extract the nutrients. In turn, this requires more training to build up the muscles to burn the calories.

What is the solution?

Micronutrients are the key to healthy eating, which lead to optimal physical and mental health. Wellbeing can be enhanced, of course, with regular, outdoor activity, exposure to sunlight, swimming in the sea and spending time in forests.

An Indian Thali is tasty, satisfying and nutritious, providing a range of nutrients on one plate. Image by OpenClipart-Vectors from Pixabay

Looking at food cultures from around the world, assortment and variety seems to be a constant theme. Think of meze, delicatessen, thali or tapas. Small quantities of many different foods can deliver a wider spectrum of micronutrients, therefore requiring a smaller overall quantity before satisfying the eater.

When people eat empty calories or ultraprocessed food, very little nutrition is received, which means hunger is not satisfied. Additionally, foods that increase production of glucose and insulin can drive hunger, even past when the person feels full. By keeping the proportion of glucose producing foods starch, sugar and lactose low in the mix allows the body to absorb both fat and water soluble vitamins and minerals into the system.

Buckwheat contains all 9 amino acids we need for protein and is used to make anything requiring flour – Image by Schwoaze from Pixabay

Imagine a full English breakfast, with eggs, bacon, sausage, tomato, mushrooms, beans and toast. Perhaps if you are a vegan, you may have some quinoa with fruit and nuts, a buckwheat pancake with honey and some tofu with avocado, tomato, mushrooms and toast. In this way you are getting all three macronutrients, with complete protein, essentially fatty acids and some carbohydrate.

To plan meals, organise food for a party, design a menu or to create in the kitchen, I will send you a free chart to see what micronutrients we need, foods they come from and RDAs for dietary supplements to fill the gaps. This information originates from the NHS website vitamins and minerals pages (which they tucked into their Conditions section in August 2020 and downplayed vitamin D in a country rife with deficiency in sunlight for half the year, especially during lockdowns).

Focus Group Feedback Event For Hearth App

Hello, I am Sophie and I am developing an app, which provides information about micronutrients, foods and dietary supplements for anyone who wants to improve their dietary health.

Healthy eating, alongside regular physical activity, walking in nature, wild swimming and sunbathing, can keep us fit and healthy. Leading a healthy lifestyle becomes increasingly important as we age, to maintain a healthy body and mind, reduce potential illness, ward off infection and recover quickly from any ailment or injury.

Egg, greens, sauerkraut and orgnaic meet provide plenty of vitamins and minerals in one meal

For the last 50 years, corporations and governments have tried to influence how we live, not always in our best interests. It is now well known that in the late 1970s, early 1980s, the sugar industry lobbied and funded governments, the press and official bodies to recommend a low fat diet and not to regulate sugars and other potentially harmful products such as partially hydrogenated oils that are used to make cheap, processed food and keep driving up corporate profits.

Today, like with tobacco in the last millenium, food manufacturers spend millions of pounds on marketing, promoting, protecting and pushing their products to consumers.

Removing deli counters and replacing them packaged, processed foods further pushes savvy consumers to local indendent retailers

This means that people alive today have the biggest fight to access and afford real, good quality, fresh food, particularly those in urban areas where fast food chains feast on cash and time poor consumers.

Many people have lost track of how to feel well. A nutrient rich diet, adaptable to any eating preferences, works equally on body and mind. When we are young, we absorb vitamins and minerals easily – as does a pregnant woman – and our cells repair quickly, which helps us deal with what we consume. A useful description of processed, fast and junk food is “entertainment” food, which is eaten for fun, not sustenance.

Eating out in the UK makes it harder to avoid dairy, starch and sugar

As we get older, a diverse, varied real food diet is increasingly important to keep our bodies and minds working well, as is daily activity to strengthen our muscles and keep respiratory and circulatory systems working well.

Food cultures all over the world are based on good nutrition, gatherings, using leftovers and using local resources, such as thali, meze and tapas. Having small amounts of a wider variety of foods at each sitting can make any real food tasty, satisfying and nutritious.

Omega 3 fatty acids, EPA and DHA come from ocean caught fish, which feeds on plankton, while grain-fed farmed fish provides Omega 6 fatty acids

Industrialised farming has depleted or stripped nutrients from many mass produced foods, which mean people need to eat more of them to get the vitamins and minerals they are supposed to provide. Refined goods no longer have the nutrients associated with them. Today’s food manufacturers use information about nutrients to add supplementation back in to foods, which have had their natural nutrients processed out.

The industrialised mass food manufacturing process is designed to make foods last longer than is natural, using preservatives and flavouring to replace the macronutrients removed from the item. This means the label can claim it is “fat free”, “gluten free” or “sugar free” but it is also “nutrient free”.

While supermarkets close their deli-counters, leaving consumers to buy packaged, more expensive foods, which have travelled much further to shop shelves, a growing section of society is spurring on quality, natural, organic and nutritious food producers, who are finding more outlets to reach local consumers with their wares.

While a trolley of packaged processed items may be in a bigger quantity and cheaper than a week’s worth of meat, fish, vegetables, fruit, nuts and seeds, real food can be much quicker to cook and eat over several meals, which guarantees that everyone from single households to large families can get a rich, diverse, varied meal, which is tasty, satisfying and nutritious.

Here is the data, which I compiled from the NHS website’s vitamins and minerals pages, crossed referenced with other sources and removed processed foods with supplemented vitamins and minerals. Micronutrients provide our bodies and minds with the tools they need and when we eat real food, micronutrients are either used, stored or rejected.

This means, the safest way to get the nutrients we need to stay fit and health is through real food. However, our genes, activity and geography determine reactions to foods, such as allergies, nausea, bloating, inflammation, water retention and other prompts that we don’t need certain nutrients. If we listen to our bodies and minds, we get many more answers than we will ever understand but we can start by listening to the only source of health information, which can’t be corrupted by power, money or greed.

Healthy Eating Varies According to Genes, Geography and Lifestyle

When we read “one-size-fits-all” diet advice, it is easy to feel excluded or alienated. Mentions of “5 a day” or “fruit and vegetables” lack context. A gathering of all the information on fat or water soluble vitamins, minerals, macronutrients, dietary fats and specifically foods containing EPA and DHA Omega 3 fatty acids presents a huge amount of overlap but does not add up to the whole picture for many people.

We need to sort the wheat out from the chaff in terms of objective, fact-based information and remove it from the overbearing amount of opinion, advice, conflicts of interest and profit-led agendas.

Humans must trust their own instincts, otherwise loud voices from advertising will overwhelm us – Image by Free-Photos from Pixabay

In the United Kingdom, we do not get enough sunlight in the winter to make vitamin D. This was confirmed on the NHS website, when I first saw this information aged 49 in February 2020. The message must have been whispered as I have spent my life, as my parents did before me, voraciously digging for information to stay healthy. Sometime during 2020, in the midst of a health crisis with COVID-19 spreading, the message about nationwide vitamin D deficiency was downplayed into a mere beauty tip.

Lack of time outdoors can make us morose and less sociable, which leads to increased social anxiety – Image by Nina Evensen from Pixabay

Meanwhile, TV adverts for processed, branded and packaged foods, advertised for health such as containing millions of live cultures for the gut, are branded “high in vitamin D”. These taglines are wildly misleading for a number of reasons. Firstly, we would need to eat too much of any foods to get enough vitamin D to replace the lack of sunlight in the winter. For people, who work indoors full-time and do not get enough time with their skin exposed to the sun will be deficient in Vitamin D and no amount of over-priced, miniature pots of live cultures are going to deliver a sufficient amount.

Here, the NHS are blatantly lying to us, with mixed messages, which do not hang together. If we could get enough vitamin D from the diet in autumn and winter, so can we during the summer, when indoors?

During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.

NHS website, with vitamins and minerals now tucked behind “conditions” updated August 2020, despite the fact that pharmaceuticals use the fact that supplements are not treatments to put people off taking them, even though getting enough nutrients prevents illness and promotes recovery.
No mention of immune function from sufficient vitamin D, nor seasonal affective disorder (SAD), which most Brits suffer every winter.
In February 2020, before the start of the COVID-19 pandemic, this clearly said “we do not get enough sunlight to make vitamin between October and April and therefore recommend a 10mcg D3 or D2 supplement. Oh how this has changed! NHS Website 2020

Therefore the NHS contradicts itself on its own page about vitamin D. I’m sure by now you are sick of all the political and capitalist battles being fought in the field of your own health. What is the answer? How do we navigate this minefield of corruption, which has infiltrated our public sector healthcare system?

I almost threw my bottle of Vitamin D3 away, which I had bought a year before after sifting through all the information and pharmaceutical smears about supplements I could find, as it was 25mcg, more than double the recommended 10mcg. In January 2020, I was an health conscious 49 year old, combing the Internet for reliable and trustworthy information about what to eat to stay healthy and live-longer. My mother and her mother died at my current age of 50.

Grandparents provide children up to the age of 8 with more confidence and security through acceptance – Image by Aline Dassel from Pixabay Eresmama website – a website, which provides emotional education in Spain. Los niños que crecen con los abuelos son más seguros y felices

Luckily, recognising the NHS rhetoric’s congitive-dissonance (when conclusions presented completely contradict the facts they are claimed to be drawn from) bore me out and I took 25mcg of D3 in February 2020. The difference was immediate, which suggested that I was deficient in Vitamin D. I had felt tired after recovering from a bad cold and wondered if my dose of levothyroxine was too low. I’d searched food intolerances, read everything I could and thought about sunny holidays in Menorca, where I would bounce out of bed and be full of energy. The D3 supplement lifted my mood and energy levels.

In Menorca, the warm sea, sun, outdoors and locally grown, nutritious seafood, salads and other meals provide natural health

This is what led me to the idea of Hearth, a means to bring information about the micronutrients we need from food and other sources to your fingertips on your mobile phone. The aim of Hearth is to be a quick and easy information tool, for use by consumers, nutritionists for their clients, employers to keep their workforces health and insurers to gauge their customers’ health.

As a result of 18 months of research, testing, observation and discussion with others about how they respond to various nutrients, when considered in context of their genes, where they live and their lifestyle, our own unique variations in diet seem to come down to:

Macronutrients

Our response to macronutrients can depend greatly, according to our genes and food available where we live. Here are macronutrients, fats, protein and carbohydrates, broken down into subsections, complete or part proteins, types of Omega fatty acids and saccharides, which are ways to identify types of sugar in carbohydrates.

From Hearth app data on Google Sheets here

Firstly, if we consider our genes and skin colour, we can determine how much vitamin D we absorb from sunlight, which can also tell us how much we store. People who are allergic to foods, such as nuts and fish are those whose genes do not want them to store fat soluble vitamins at all. These people have evolved to get what they need from their environment.

Then we might consider how much sunlight we get where we live. Even the earliest Stone Age inhabitants of the United Kingdom would not get everything they need from their diet alone. Hence some of the dishes associated with England, such as fish and chips and a full English breakfast: they include variety, protein, fat, carbohydrates and fibre. Although potatos only reached our shores with Sir Walter Raleigh in Tudor Times, we would have gotten nutrition from roots and tubers.

Time spent in the forest nurtures our health and immunity – Image by SplitShire from Pixabay

According to a variety of reports on nature and preventative medicine, forest bathing – spending time in the forest, which is “Shinrinyoku” in Japanese – boost our immune function. With more claims on food packaging labels to sell us products, instead of educating us about how to stay fit and healthy and prevent disease, we are moving ever further away from nature and all its bounty. This Irish TImes article on complementary medicine from 1999 shows how far backwards we have come this millenium.

Complementary medicines, such as herbal, homeopathy or Chinese, work more like vaccines than conventional medicines, to prime the immune system to fight the infection, which means the dose reduces as natural defences takeover during recovery. They cannot be equated with pharmaceutical medicine, which can attack the symptoms, making people more addicted to pain relief – Image by Pexels from Pixabay

If we live in the UK and do not get enough sunlight, we then need consider how to get enough to be healthy. However, those with darker skins might not store fat soluble vitamins in the same way as those with pale skin with origins from northern Europe. In fact, those that cannot store vitamin D or certain fats might be allergic to polyunsaturated fats, which includes fish, nuts, beans and legumes. Meanwhile, someone from a Mediterranean gene pool may react to high glucose carbohydrates such as dissacharides include milk, table sugar and starch.

An easier way to work out which foods will provide you with your essential daily nutrition.

Firstly, there are the micronutrients we all need from food. These are water soluble and fat soluble vitamins, macrominerals and trace elements. Foods that deliver also fall into one or another of the macronutrient categories, which means you would be getting amino acids, fatty acids and carbohydrates.

From my app pilot data found here.
From Hearth pilot App Data found here

By choosing foods you enjoy, which you already know you are neither allergic, sensitive or intolerant to is a very good start to a healthy diet, which is good for your mental, emotional and physical health, prevention against disease, immunity and micronutrients aid recovery too.

We have learned to fish and gather seafood such as limpets, crabs and shrimps from a young age, which may be a genetic instinct, even before we require the nutrition. Disliking fish from a toxic response as a child can stay with us into adulthood – Image by Sasin Tipchai from Pixabay

Let’s say you are allergic to fish and nuts and take supplements to ensure you get enough vitamin D3 during the winter. If you are a vegetarian, you would avoid saturated fats, as that group contains dairy, fish, eggs and meat. Through conversation with people living in the UK with nut and fish allergies, I have found that they are not allergic to avocado or olives, which means that monounsaturated fats would provide them with the means to absorb vitamin D from a supplement or diet.

Fat Soluble Vitamin D – best absorbed from sunlight

Of course, if you live in a hot, sunny country, you are unlikely to need a D3 or D2 supplement or to absorb vitamin D through food, as your requirement would be absorbed very quickly from the sun. Perhaps this why people who live in norther, cold countries, which get less sun often eat more meat, fish, dairy and animal fats, while those in hotter countries get carbohydrates, protein and healthy fats from tropical fruit, which includes avocados. Sadly, those in countries where avocados grow are forced to sell them to westerners who have been sold the ‘superfood’ hoax by the corporate food chain.

Dietary Fats, Omega Fatty Acids, EPA, DHA, ALA and LA – how these work

A website called Bare Biology explains Omega 3 and 6 Fatty acids clearly

From Bare Biology, a website promoting ‘daily flourishment’ from article on vegan Omega 3

For those on a Scandinavian, northern European or Mediterranean diet, fatty and oily fish types, which are ocean caught, fed on plankton not grain-fed on farms, are essential for health and prevent inflammation, which is increasingly prevalent on a modern, processed, western diet and with consumption of alcohol, particularly those containing grains and yeast. These fish can be fought frozen, tinned or fresh, but ocean caught is best, without added salt or other additives or flavouring.

These stple items, all in the Elimination Diet of 42 safe foods, which few people are allergic to, used to reduce the grocery bill by £15 as recently as July 2018. My other blog discusses ways to cut out food intolerances, which cause weight gain, inflammation and bloating.

Today, the food available presents us with various challenges, not least the rising prices we have faced as a result of Brexit. How can a government inflict such pain and restriction on the nation they claim to represent? Here is a guide to the various kinds of macronutrients, which make up the various food groups. You may find you dislike, react to or are allergic to one or more of these. Macronutrients are a goood way to find out where your ideal diet originates from.

A great way to get enough vegetables is to use an allotment, but waiting lists are long – Image by Jana V. M. from Pixabay

Personally, I avoid starch, sugar and milk and aim for above ground vegetables, which do not contain a combination of saccharides. This takes some unravelling, but foods such as leafy green vegetables are carbohydrates but are not referred to as saccharides, a unit of carbohydrate. More recognisable carbohydrates include monosaccharides (honey, fruit, glucose), dissacharides (maltose, lactose, sucrose) or polysaccharides (including cellulose (whole grain and whole meal) and glycogen). People who seem to gain weight easily might find they are retaining water to store glycogen.

Alcohol – What happens

This is down to the fact that alcohol prevents the liver from producing glucose, which will trigger the body to utilise stored glycogen. To compensate through this process, the body will secrete insulin, resulting in low, unhealthy blood sugar levels.

Cassioburycourt – an organisation fighting addiction

The other substance I have felt much better without is caffeine

Caffeine may lower your insulin sensitivity. That means your cells don’t react to the hormone by as much as they once did. They don’t absorb as much sugar from your blood after you eat or drink. This causes your body to make more insulin, so you have higher levels after meals.

Article on Diabetes and caffeine – By Sharon Liao Medically Reviewed by Michael Dansinger, MD on May 14, 2021

Empty Supermarket Shelves are Opportunity for New Improved Food Shopping

If you popped to Tesco for milk in Falmouth during this second week of August 2021, you might find there isn’t any but the Spar shop had gallons of the stuff. It was hard to know what was going on as many shelves and boxes were empty, with a sign blaming a ‘technical difficulty’ and apologising for the ‘inconvenience’.

In 2003 the weather was hot. A local greengrocer in North London where I lived had to install cooling units for the first time. Prior to that, fruit and vegetables were displayed in front of his shop and cost £5 for a full bag. In 2007, the first time I went to Glastonbury Festival, I took a large bag of fruit and vegetables from a shop in Bristol, which was reasonably priced.

The Natural Store in Falmouth – on the site originally used by Burger King, then a British Heart Foundation electrical charity shop, expanded to bigger premises from two separate sites further up the high street. Image by Fal River

Meanwhile, in London, Supermarkets had been lowering their fresh produce prices, while the small independent shops were facing additional costs installing cooler display units to handle the humidity outside. While these small greengrocers were teetering on the edge of survival, supermarkets well selling wide ranges of wares from around the world, available all year round. The independent local shops started closing and it seems as if, not long afterwards, the prices of fruit and vegetables went up to new higher levels.

Greengrocers started to disappear in 2003 and big supermarkets paid fines for price fixing. Image by Christian Aagaard from Pixabay

According to a Guardian article from 2007, Sainsbury’s and other supermarkets paid fines for price fixing. There still seemed to be some consumer protection, which aimed to prevent big retailers from putting profits before the interests of customers. The claim supermarkets made was that they were helping dairy farmers, especially after Mad Cow Disease in 2001.

“An opportunity has been missed to make them stop and think about the way they do business. It proves they do not have their customers’ interests at heart, despite claims to the contrary.” – The Guardian, 2007.

“Supermarkets fined £116m for price fixing” 8 Dec 2007. Rebecca Smithers.

Today in mid-August 2021, we face new challenges, which are leaving supermarket shelves empty. However, this might be the nudge most people need to start buying local food, which could attract more independent retailers and small, quality food producers onto the high street.

By the end of the 1980s, it seemed as if towns and shopping centres across the country were full of branches of mostly the same chain stores. A glance would not have made Taunton distinct from Thame. Then farmers markets started appearing around the turn of the milennium, which reduced the distance from field to fork and put consumers directly in contact with independent food producers.

Perran-ar-worthal Fruit and Veg Stall is on A39 just outside Falmouth heading towards Truro. Their Facebook Page

This meant real life stories from farmers and artisan food producers, such as jams, pickles and bakeries, could trickle into the public domain instead of being canned behind the shop front of large supermarkets. The media started to report on industrialised farming practises and fired up the British animal loving heart with pictures of debeaked chickens and caged cows being milked for humans not their own calves.

We can all jump to conclusions before getting the facts – Image by Walkerssk from Pixabay

Today, there is no appetite for veal, even when dairy farmers created pink veal from calves, which were reared outside and grass fed. The irony is male calves are a bi-product of dairy farming as milk is produced from lactating cows, which means offspring are taken from their milk-producing mothers and only female calves are kept alive. (Blythman, 2006).

In the same way in which we do not get enough sunlight between October to April to make vitamin D, which we need for calcium absorption, the United Kingdom is reliant on imports from other countries for many food items. Riverford Farms blog Wicked Leeks reports that there is the Hungry Gap, which is down to our latitude.

The Hungry Gap is the hardest time of year for UK farmers: a few weeks, usually in April, May and early June, after the winter crops have ended but before the new season’s plantings are ready to harvest.

Wicked Leeks – Riverford Farms.

Luckily, before the lockdown started in March 2020, I had a regular order coming each week from Riverford, which provided staple sustenance, while many other people were panic-buying eggs from the supermarket.

Empty egg shelves found when buying for people shielding during the lockdown

There are still Farmers’ Markets but also new and different types of small independent food shops have appeared. Research I did for my app in early 2020 revealed that organic produce sales had risen for 6 consecutive years up to 2018, when the report was published. A search for this revealed even better news for improving British food provision. An article by Kevin White for The Grocer says that in 2020, organic food sales hit a 15 year high. This was mostly from home delivery, farm shops and market stalls and independent retailers such as natural food shops. In Falmouth, the Natural Store has a wide range of local and fresh produce, which caters for a broad selection of eating preferences.

Helford Creek make cider as well as fresh fruit juices, to be found at markets around Cornwall.

While Totnes became famous for its small, healthy food shops, Falmouth has sprouted a few of its own homegrown outlets too. There is Un_Wrap, which sells mainly dry produce ranging from herbs, nuts, its own freshly sqeezed peanut butter, grains, pulses, lentils, oats and other cereals, alongside dried fruit, oil, other liquids and beans, which includes coffee. Containers can be bought, brought it or reused. A local vegetable producer Paddy’s Patch supplies loose seasonal vegetables and eggs can be bought too.

Good to take your own jars, containers and reusable bags for a host of items on sale here – mostly dry with liquids and peanut butter

Instead of providing supermarkets with a direct response, an effective message to sell more local produce, support farmers in the area, pay reasonable prices for foods and eliminate waste, packaging and food miles from field to plate, we could eat healthily on what is available from farm shops, such as at Trevaskis Farm in Hayle, markets and stalls such as Perran-ar-worthal vegetable stall, just outside Falmouth on the A39 towards Truro.

NUDE Canteen on Killigrew Sreet. Image by FFFoodie on Trip Advisor

There is the new Nude Canteen on Killigrew Street, which delivers and sells their own innovative fusion food as well as fresh produce. There is the butchers and a fishmonger in town, while Seaborne’s Fishmonger is at the bottom of Penryn High Street and recommended for a variety of foods, including fresh crabmeat for home made sandwiches. A firm Falmouth favourite.

A selection of local cheeses, salad leaves, brocoli, spinach, rainbow chard, kale and crabmeat can make a nutritious snack or picnic while a full, tasty, satisfying breakfast can be made with an assortment of ingredients, many of which are grown, packaged or produced locally, including olives.

Therefore, while supermarkets, which undercut farmers, squeeze profits from small producers, waste food, drive produce around the country to package and distribute and clearly do not put customers’ health high on their list, have empty shelves, we can find the following locally:

Fresh herbs
Milk, Cheese, Yogurt, Butter and Cream
Duck, quail and chicken eggs
Loose in season vegetables grown on allotments
Small farmers producing a range of fruit, salad and vegetables
Bakeries, such as Vicky’s Bread
Olives, coffee and tea
Jam, pickles and preserves
A range of locally farmed meats
Line-caught fish, crabs, lobsters, mussels, oysters and other seafood
Leafy greens such as rainbow chard, curly kale, Russian red Kale, spinach, brocoli, mixed salad leaves, Battvia lettuce.
Mushrooms, radishes, cucumbers, courgettes, cabbages, cauliflower, asparagus, artichokes, potatoes, pumpkins, samphire
Dried herbs and spices, onions, garlic and shallots

Locally grown green vegeteables

A mixture of salad, fruit, vegetables, meat or fish, egg with an assortment of real foods provides a tasty, satisfying and nutritious meal, which can be shared or kept and eaten cold or recreated. Now is the time to experience foods, which boost our mood, immune system and can provide optimal health. The more we buy locally the more we will find and the cheaper it will get. Also, we’ll be ready for the supermarkets when they start to push back.

I’m off to have a look at Sainsbury’s shelves to see how big a problem supermarkets in Falmouth are having right now. With one main road into Cornwall, the A30, Falmouth is reliant on deliveries coming past extensive road words on the roundabout, which meets the A39 into Truro. This could get interesting for the big retailers and our local farms.

Tasty Satisfying Nutritious Seafood Picnic for Social Evening on the Beach

The best thing about self-catering holidays in the United Kingdom is that you can buy local produce in a range of places, which are fun to discover as you explore. When I first visited Polzeath in Cornwall in 2001, I was delighted that the Spar shops sold locally caught seafood, which I couldn’t find in London.

Researching the various foods, which deliver all the micro and macronutrients we need has led to a tasty, satisfying and nutritious picnic, which is quick and easy to put together using a variety of ingredients. By knowing which foods provide the various macronutrients, which range across all the food groups, a picnic can be tailored to any genetic tolerance or eating preference and cater for a range of different diets.

The idea behind Hearth comes from what we learn from food cultures, which originate from Southern and Northern Europe, India, East Asia, Africa, the Middle East and South America. From these different places come recipes and ingredients, which together provide nutritious, satisfying and tasty meals making use of locally grown produce, to suit the local population.

On a simple level, a person with origins from a hot, sunny country will get enough vitamin D each day from the sun, perhaps other minerals from contact from natural water, whether that is from lakes, rivers, streams, oceans or from plants irrigated by the rain may get much of their daily nutrients from tropical fruits. Papayas, mangos, avocados, coconuts and other tropical fruits and vegetables contain carbohydrates, fats and protein.

Meanwhile, in Northern Europe we relied more on storing fat soluble vitamins, especially vitamin D, which the sunlight is too weak to provide for the winter half of the year.

While the western diet is based on large quantities of one thing, many other food cultures have a dish, which means a variety of local foods; meze, tapas, thali and delicatessen. The idea of an assortment of small portions of various carbohydrate, fat and protein foods provides us with choice, to eat foods we like and leave the others.

Goat’s cheese and pear, ingredients for the salad.

A quick look at a Sunday roast, full English Breakfast or Christmas dinner shows us that variety is part of traditional English cookery as well. While royals and the gentry were feasting on game, the rest of the English nation has made the best of what they can grow, produce or conjure up from whatever is available through the seasons. The Harvest Festival was a key part of the English calendar, when people could compete to show off the biggest pumpkin, which itself produces ingredients for stews, soups, seeds and vegetable.

In the summer, a picnic is an easy way to bring together a variety of foods to share. It is amazing how much less food fills up more people if you share a wide variety of different ingredients. This makes a picnic a quick and easy meal to create and carry with you to a chosen spot to enjoy outside with other people.

Hearth Seafood Picnic

Starting with the salad, the idea tends towards alkaline raw vegetables. For extra taste and sustenance, the salad can be dressed with avocado or olive oil (monounsaturated fats) and lemon or lime juice and sprinkled with pumpkin and sunflower seeds. This keeps the salad open to all eating preferences, with items including egg, meat or seafood or cheese, which can be added from separate containers.

This is fast food in the sense, that it is quick to prepare. It is not junk food, as each ingredient is natural.

The salad base includes all eating preferences, using those on the ‘safe foods list’ to identify food intolerances: Lettuce, spinach, basil, avocado, brocoli, onion, pumpkin and sunflower seeds with olive and avocado oil and lemon and lime juice dressing.

Items, quick to retrieve from the fridge, are: hummus, crab meat, goat’s cheese, artichoke hearts, olives, vine leaves, alongside tuna from the cupboard. The salad is the main ingredient for the picnic, which requires preparation, alongside boiling and slicing up egg and making the salad dressing.

A picnic set provides space to carry the various containers of food. Spending an evening on a beach with bench tables, means the food can be shared and provides sustenance at a low cost and with little, but fun preparation for anyone who loves preparing and sharing food with friends.

Of course other people can easily add their own ingredients, such as home cooked bread and cake. Empty containers can be reused for future picnics as they can be easier to fit into the picnic and leftovers can be included as well.

Chicken and Rice – brown rice soaked for 8 hours, chicken cooked with herbs and spices, water and rice added and cooked until rice is soft and integrated into chicken and its sauce.
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