heres something you might find nteresting
Stress, Mental and Nervous Problems
Since the dawn of time man has understood that food and drink can have profound effects on mental
and emotional states. When primitive tribes sought euphoria or oblivion, they had no manmade
tranquillizers; instead, they fermented foodstuffs to make alcohol, chewed the coca leaf or the
betel nut, harvested the opium poppies and magic mushrooms.
We have all experienced - at first or second hand - the euphoria, the rage or the black gloom that
can accompany too much alcohol; the depression that settles on us at the end of a long day's work
or travel when there was no time for a meal; the nervous jitters that often follow too many cups of
coffee.
Poor diet undermines no only our physical well being; it can also have a disastrous impact on the way
we behave, on our ability to think, reason and concentrate, on our memory and powers of coordination,
even our mood at the start of the day. In almost every study of essential nutrients - particularly of iron,
magnesium and the B complex vitamins - mental disorders or malfunctions have been prominent
among the symptoms of deficiency.
As one instance, Vitamin B12 deficiency causes pernicious anaemia - but long before the acute
physical symptoms appear, sufferers display all the signs of mental illness.
This should not surprise us: like any other part of our bodies, the brain and nervous system can
only function properly when well nourished.
And there is growing evidence of the way in which improved nutrition can be used to enhance mental
health, improve mental ability and performance, and even affect behaviour for the better. For
example, quite simple improvements on diet, together with small doses of zinc, magnesium and
vitamin B6, produced dramatic reductions in the emotional and behavioural disturbances in women
suffering from PMT.
If you think that your problems are all in the mind, don't feel that you have to limp through the rest
of your life on the crutch of tranquillizers, anti-depressants or sleeping pills. Many of the answers
lie in your own hands, the hands that purchase, prepare and put food on your plate.
The Danger Foods - To Be Avoided
Refined Carbohydrates
White Flour
White sugar
Confectionery
Bakery products
In a diet which is high in refined carbohydrates the body soon requires more vitamin B1 to metabolise all the carbohydrates. The body may have to borrow some from the central nervous system, and this borrowing may result in undesirable behaviour patterns.
Sugar
Contains no nutrients other than calories, and often causes extreme mood swings in otherwise stable people, as blood sugar levels seesaw, affecting brain function.
Alcohol
Is more destructive of vital brain nutrients than any other commonly consumed substance: it breaks down the vitamin B complex, and has a devastating impact on your stores of magnesium, zinc and calcium - all vital to normal brain function. Contrary to popular belief, what is more, alcohol is in fact a depressant not a stimulant.
Tea and Coffee
Can provoke anxiety, nervousness, depression and insomnia. When taken within an hour of eating, they can diminish your body's uptake of iron and zinc by up to two-thirds.
Chocolate also contains caffeine and should be avoided for the same reasons.
Sweetened commercial drinks
Even natural fruit juices, if taken in excess and undiluted, can destabilize blood sugar levels to produce mood swings and anxiety.
Bran in excess
Especially in the form of sweetened breakfast cereals, may interfere with the absorption of minerals such as iron and magnesium.
Aluminium
Is a highly toxic metal that accumulates in the body, and is now being linked with the premature senility of Alzheimers disease. Avoid using aluminium pans, kettles, teapots and coffee percolators.
The Four Star Super Foods
Grapes
Millet
Wheatgerm
Brewers Yeast
Oats
Buckwheat
Molasses
The Super Foods
Fruit
Apricots
Bananas
Dates
Oranges
Apples
Pears
Plums
Grapes
Peaches
Blackcurrants
Lemons
Figs
Strawberries
Raspberries
Vegetables
Asparagus
Avocado
Aubergine
Beetroot
Cabbage
Carrots
Celery
Chicory
Watercress
French Beans
Lettuce
Turnip
Onion
Leeks
Grains
Oats
Barley
Rye
Wholewheat
Wheatgerm
Brown Rice
Buckwheat
Seeds and Nuts
Almonds
Pecans
Walnuts
Sunflower Seeds
Pumpkin Seeds
Sprouted Seeds
Legumes
All dried beans, especially soya beans
Dried Peas
Sprouted beans
Herbs and Spices
Garlic
Parsley
Lemon Balm
Lemon Verbena
Basil
Rosemary
Camomile
Ginger Root
Marjoram
Thyme
Nutmeg
Juniper Berries
Liquorice
Others
Cockles
Winkles
Shrimps
Oysters
Sardines
Liver
Kidney
Lean Beef
Egg Yolks
Brewer's Yeast
The Eating Plan
Food and chemical sensitivities are at the root of many mental and emotional problems. Depression,
anxiety, forgetfulness, inability to concentrate, insomnia, irritability, irrational behaviour, violence,
panic attacks, obsessions, mood swings, lethargy, apathy and weepiness can all be triggered by
sensitivity to foods we eat every day, as well as by the 3000 permitted chemicals that go into our foods.
Thousands of desperate families with hyperactive children have found salvation in a diet which excludes
all foods containing artificial colours, flavours, preservatives and other additives, together with some
ordinary foods likely to be provocative.
Iron deficiency is widespread - particularly among women and children - as dozens of studies have
shown. When iron is low in the diet, slowed mental ability and depression soon follow. Among the
superfoods listed are good sources of easily absorbed iron. There are also plenty of foods rich in
vitamin C, which among its many functions assists iron absorption. Tea, coffee and excess bran
can all inhibit uptake of iron, magnesium and calcium and should be avoided. When people feel low
and depressed, they turn to tea and coffee to give them a bit of a lift - and become trapped in a
vicious circle.
This eating plan will provide an abundance of the nutrients known to be crucial brain foods, since
they influence both intellectual and emotional function. Even where there seems to be no direct link
between food and mental or emotional problems, it is always worth while improving the quality of your
nutrition. Like every other organ in your body, the brain functions best on an optimum diet.
Menus for a Week
Breakfast
Lunch
Main meal
Monday
Five Grain Kruska
Serve hot with milk and honey, homemade appel sauce or stewed fruit
Pissenlit Salad
Wholemeal Roll with tahini
Leeks a La Grecque
Rosemary Chicken
Carrots
Runner beans
Stewed plums
Tuesday
Half a grapefruit
Poached eggs on wholemeal toast
Cold chicken with garlic mayonnaise and slices of tomato and cucumber
Raw Root salad
Grilled herrings with oatmeal
Yogurt with apple and peaches
Wednesday
Orange juice
Crowdie
Falafel
Orange, Pumpkinseed and Watercress salad
Carrot, Leek and ginger soup
Grilled garlicky Gambas on Chinese leaves with onions and lemon slices
Wild rice
Nuts, dried fruit and seeds
Thursday
Chopped dates and figs and soaked apricots and prunes stirred into yogurt and sprinkled with sesame seeds, pumpkin seeds and wheatgerm
Creole toast
A bunch of grapes and a banana
Avocado, Mozzarella and Basil salad
Barley and lentil pilaff
Fresh fruit salad
Friday
Orange juice
Lightly boiled egg with wholewheat toast
Cold pilaff (left over from yesterday) with a sharp green salad
Oatmeal soup
Grilled sardines with mustard sauce
Tomato and onion salad
Fromage frais and damson puree
Saturday
Citrus fruit cocktail
Buckwheat pancakes
Grape Nut salad
Baby beets in white sauce
Hearty Beef Stew
Baked potato
Sharp watercress salad
Goats Cheese
Sunday
Oranged juice
Devilled kidneys
Tomatoes and mushrooms
Baked beans
Raw root salad
Ginger lamb stir fry with broccoli
Almond fruit whip
Recipes
Ingredients
Method
Five- grain Kruska
1 lbs whole wheat grains
1 lbs whole millet
1 lbs whole oats
1 lbs whole rye
1 lbs whole barley
1 lbs wheatgerm or oatgerm
1 lbs wheat or oat bran
2 lbs raisins or sultanas
250 ml/8fl oz water
The grains should ideally be organically produced. Five grain kruska can be eaten for breakfast by those with an active day ahead; or as a filling brunch or supper dish.
Grind the grains in a food processor. Put in an ovenproof casserole, pour in the water and soak overnight. In the morning, bring to a boil and add the wheat or oatgerm, wheat or oatbran, the raisins or sultanas. Transfer to a preheated oven at 150C for 30 minutes. The texture should be thick but not gooey.
Serve with hot milk, a teaspoon of honey and apple puree.
(Nikki NB I think the quantities could be slightly reduced!!)
Pissenlit Salad
A selection of dandelion leaves, watercress, lambs lettuce, young spinach leaves, chicory or endive, rocket
4 tbs olive oil
1 heaped tbs pine kernels
2 tbs cider vinegar
salt and pepper
Wash the salad greens, dry well, separate into manageable sprigs of leaves and arrange in a salad bowl. Heat the oil, add the pine kernels and stir until golden brown. Remove the pan from the heat carefully add the vinegar - watch out for sputtering - return to the heat till it bubbles, then pour over the salad. Toss quickly, season to taste and serve at once.
Leeks A La Grecque
8 young leeks
3 tbs olive oil
juice of half a lemon
a sprig of thyme
6 juniper berries
a little salt and pepper
Put the oil, lemon juice, thyme , juniper berries and seasoning in a pan with 300 ml of water and bring to the boil. Clean and trim the leeks, halve them lengthways, and add. Simmer very gently, for about 15 minutes. Let them cool in the liquid and then lift them out carefully with a slotted spoon and pour the remaining liquid over them. If there is a lot left, boil it to reduce a little, and allow to cool before pouring over the leeks.
Button mushrooms, chunks of fennel, small onions, stalks of celery and artichokes can all be cooked in this way. The vegetables should be cooked long enough to be tender, without disintegrating. (Not mushy)
Rosemary Chicken
3 lb free range chicken
several sprigs of fresh rosemary
1 tbs olive oil
1 tbs butter
2 tbs vegetable stock
seasoning
Clean the chicken and pat dry. Put the sprigs of rosemary inside it, saving one of them. Do this as soon as you get the chicken home, or at least some hours before cooking.
Heat the oven to 200C. Melt the butter and olive oil in a frying pan and brown the chicken on all sides, then transfer to the oven. Pour the stock over it, and baste with its juices from time to time during the cooking. If the liquid dries up, add more. Towards the end of cooking, season with fresh milled black pepper and a little salt. Roast for about an hour or until the juices run clear when you push a skewer into the fattest part of the thigh.
Raw Root Salad
1 large carrot
2 small turnips
a chunk of celeriac root
1 medium beetroot
1 small bunch watercress
1 portion of creamy yogurt dressing
Grate the carrot, turnips, celeriac and beetroot, but keep the beetroot at a safe distance from the other vegetables until youre ready for it. Clean and trim the watercress. Combine all the vegetables except the beetroot in a bowl. Pour over the dressing, toss gently, cover with clingfilm chill for an hour or so. Serve in small bowls with the grated beetroot on top.
Yogurt Dressing
1 small carton plain bio yogurt
1 clove garlic, crushed
1 tsp olive oil
1 tsp cider vinegar
little black pepper
Mix well together and use in place of mayonnaise or salad dressing, and flavour according to taste with fresh mint, chives, finely chopped cucumber, a little chilli, or a tsp of curry powder.
Grilled Herrings in Oatmeal
4 fresh herrings
2 oz coarse oatmeal
freshly ground black pepper
2 tbs sunflower or grapeseed oil
1 lemon
1 sprig fresh parsley
Wash and pat dry the herrings and put the oatmeal on a plate with a generous sprinkling of fresh ground black pepper. Dip the herrings in the oatmeal and turn them about till completely coated. Heat the oil to smoking point in a large frying pan and fry the herrings until golden brown - 3 to 4 mins each side. Serve them immediately with a wedge of lemon and a sprinkle of parsley.
Crowdie
4 oz coarse oats
2 oz flaked almonds
1 tbs brown sugar
8 oz whipping cream
8 oz greek yogurt
Spread the oats and flaked almonds on a flat baking tray and sprinkle with the sugar. Place in a hot oven until crispy but not browned. Reser 1 tbs. Whip the cream, fold in the yogurt, stir in the oat and almond mixture and spoon into glass dishes. Decorate with the reserved oats and almonds.
Falafel
8 oz dried chickpeas
2 onions finely chopped
3 tbs parsley finely chopped
2 tsp ground coriander
2 tsp ground fennel
2 tsp ground cumin
? tsp baking powder
4 cloves garlic
black pepper, freshly ground and salt
a little flour is optional
a little sunflower oil for frying
paprika to garnish
Soak the chickpeas in water for several hours until they double in size. Change the water as often as your remember during the soaking, as this reduces the likelihood of their causing flatulence. Blend the chickpeas with a little of their cooking water to a smooth paste. Add the onions and parsley to the chickpeas and blend again for a few seconds. Add all the ground spices, baking powder, crushed garlic and salt and pepper. Knead the mixture for a moment or two to mix the ingredients well, then let it rest in the fridge for 30 mins.
Take small pieces of the mixture and form into little flat cakes about 2 inches across. If they are sticky, roll them in a little flour. Heat the oil and quickly fry the falafel for about 2 mins each side. Sometimes they begin to break apart as they are cooking: if this happens just pat together again. Handle gently when you turn them over. Drain on kitchen paper, sprinkle with paprika, and serve hot or cold.
Orange, Pumpkin seed and watercress salad
Large bunch of watercress
2 tbs olive oil
2 tsp lemon juice
seasoning
2 large ripe oranges
2 tbs pumpkin seeds
2 tbs fresh parsley chopped
Wash thoroughly and dry the watercress. Make a dressing with the oil, lemon juice and seasoning. Scrub one of the oranges and grate the rind and stir it into the dressing. Toast the pumpkin seeds lightly in a dry frying pan over a moderate heat. Peel both oranges, remove the pith. Separate into segments and slice each one in half. Add to the bowl and sprinkle with the parsley and pumpkin seeds. Pour over the dressing, and toss just before serving.
Carrot Leek and Ginger Soup
2 large leeks
2 large carrots
1 tbs oil
piece fresh ginger root
1 ? pt vegetable stock
1 bayleaf
2 tbs single cream
a little fresh coriander chopped
Clean and finely slice the leeks, including some of the green part; scrub and thinly slice the carrots. Heat the oil and melt the leeks, but on no account let them change colour. Add the carrots, stir, grate in the peeled ginger, add the stock and the bayleaf. Bring to the boil, and simmer for 30 minutes. Remove the bayleaf and puree in a blender or food processor. Reheat and serve in individual bowls with a swirl of cream and a sprinkling of chopped coriander.
Grilled garlicky gambas
4 or 5 big pacific prawns in their shells for each person (Fresh ones).
3 or 4 cloves garlic
2 tbs olive oil
lettuce leaves for garnish
chunks of lemon for serving
Washa d dry the prawns. Chop the garlic up very small, put in a small bowl and add the olive oil. Marinate for a couple of hours. Turn the grill on high, paint the prawns with the garlicky oil and grill till the shells are almost burned. Serve on a bed of lettuce, with chunks of lemon to squeeze over them.
Okay! Ready....set...go!!! It was my big 40th bithday today and boy did I ever indulge!!! Started with a triple shot decaf moca and ended with 3 helpings of choc cake and ice cream. So, now it's "good bye and good riddens." My son is already doing "the diet" so I will now join him. Who else is with me on this?
