Fall in Love with Eating
nahcenter.com
A romance for your body, mind, and soul
Fall in Love with Eating
nahcenter.com
nahcenter.com
Copyright 2010
All rights reserved. No part of this book may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photocopying, recording,
or by any information storage and retrieval system without permission in writing
from the publisher.
Fall in Love with Eating
nahcenter.com
TABLE OF CONTENTS
Contents
INTRODUCTION ...................................................................................... 1
FOOD APPRECIATION 101..................................................................... 2
NUTRITION KNOW-HOW....................................................................... 4
THE SEVEN ESSENTIAL NUTRIENTS ................................................ 6
ABOUT THE AUTHOR .......................................................................... 13
Fall in Love with Eating
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INTRODUCTION
Fall in love with eating. Are you surprised to hear that advice? If you are, you’re
not alone. As a physician I’m frequently asked to speak or write, and when I begin
with the subject of food, especially the suggestion of falling in love with it, I am
often greeted with looks that range from
astonishment to downright skepticism.
I wonder if you’re aware of the fact that
clinical nutrition is actually a cornerstone of
medicine? It refers to the practice of using
food therapeutically, to both maintain health
and treat illness. Scientific evidence
supports the premise that many medical
conditions can be treated as effectively with
food and nutrition as they can by other
means, and with fewer complications and
side effects!
But knowing about food and educating
ourselves about nutrition is only part of the
picture. I believe that we must be balanced
on three levels: body, mind and spirit. When
giving our body a balance of nutrients, we
must also nourish our mind and spirit for
truly vibrant health. Eating healthy is a lifelong process. Why not enjoy the complete
experience each time you eat something? Not
only will it make your life more pleasurable,
it will also enhance your health.
Would you like to find out more? I’ll be happy to explain. In the next few minutes
you’ll discover how to find true romance in your food and develop a lasting love
affair with eating
Fall in Love with Eating
nahcenter.com
FOOD APPRECIATION 101
It’s necessary to know about the nutrients our body needs, but it is also important
to take them in a relaxed manner and to enjoy and appreciate our food. This is
important from both a mental and physical perspective.
When we sit down to a meal or snack with family, friends, or even by ourselves,
taking the time to appreciate the food helps to not only calm our mind, but also to
increase our saliva and stomach acid. This begins the process of breaking down the
food we are eating, therefore helping us to better digest and absorb our nutrients.
Some people choose to say a short blessing over their food; others prefer to savor the
rich colors, textures and aromas before eating. Regardless of how we choose to
cherish our food, by taking our nutrients in with healthy, appreciative energy, our
spirit is nourished as well.
Eating is a symphony for our senses. It provides a tapestry of visual delights in a
variety of shapes and colors, a rich harmony of textures and tastes, and a bounty of
aromas and scents to please every palate. Additionally, it’s not only the eating that
presents an opportunity for appreciation, but the environment, the company, and
most importantly, our feelings about the food that provide us with the difference
between a life enhancing or a life depleting experience.
Fall in Love with Eating
nahcenter.com
FOOD APPRECIATION 101
Be mindful of your eating environment and companions. Even with today’s fast
pace, it’s possible to infuse enjoyment into your eating activity. Regardless of what
and where you’re eating, take a few minutes to plan for and enhance your
experience.
Consider an attractive place setting with a colorful plate, elegant glass, and a lovely
napkin. These simple pleasures can be introduced into just about any eating
experience with minor preparation but significant impact.
Of course, in order to truly appreciate, or fall in love with your food, it’s a good idea
to have an understanding of what it’s all about and how it fits into your life. In the
next chapters I’ll be discussing the different types of nutrients our bodies need, how
to recognize and combine them most effectively for optimal health, and most
importantly how our relationship with food influences how it affects us. So get
ready to fall in love with food. You’re about to learn how food can inspire,
stimulate, and satisfy, and to discover just how seductive a well balanced, healthy
diet can be.
Fall in Love with Eating
nahcenter.com
NUTRITION KNOW-HOW
In our introduction we talked about the seduction of a healthy, well balanced diet.
So, what exactly is that? It’s a diet high in whole, unprocessed foods, rich with
vitamins, minerals, and fiber. A healthy diet is one that provides all the nutrients
that your body needs to maintain health. Simple right? Yes, but not always easy if
you don’t know what the nutrients are.
Don’t worry; when you’re finished reading you will!
You may be asking, “What’s seductive about a healthy well balanced diet? How
about this?
A life with increased energy, fewer aches and pains, and without major chronic
illnesses.
Does that entice you? Read on.
A healthy diet can be life changing, but it can also require some changes in your
life, like your eating habits. These adjustments can put you temporarily out of your
comfort zone, even though you know there are good reasons to change patterns that
no longer serve you.
So let’s break it down into some basic steps to get you started. You may be
surprised at how varied and tasty a healthy diet can be!
Fall in Love with Eating
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NUTRITION KNOW-HOW
Remember, since developing a romance with food and eating healthy is a life-long
experience, give yourself permission to take the time to learn this way of eating. If
you have kids, be sure to include them in the process. An important role as a
parent is to provide for the health of your children, and offering them a diet high in
fresh, whole nutrients (including love) will nourish them and help them stay
healthy.
Here are some simple steps to begin:
 Make an effort to eat foods ion a rainbow
of colors in their natural, unprocessed
state. The less processing, the more the
food value.
 Remember to chew (19 times a mouthful!)
your food and stay present in the moment
so that you can truly enjoy what you’re
eating.
 Eat in as quiet and relaxed a setting as
possible
 Appreciate what you are eating and offer
thanks
 To eat the foods you love, love the foods
you eat!
Fall in Love with Eating
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THE SEVEN ESSENTIAL NUTRIENTS
I told you, you would know what nutrients are necessary for a healthy diet, so let’s begin: There
are 7 key nutrients to our physical nourishment: carbohydrates, proteins, fats, vitamins,
minerals, water, and one vital to all the rest, which we’ll discuss last. Each one plays a major
role in your body and in your health.
The 7 Essential Nutrients
 Carbohydrates
 Proteins
 Fats
 Vitamins
 Minerals
 Water
 ??????????
Fall in Love with Eating
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THE SEVEN ESSENTIAL NUTRIENTS
Let’s start with Carbohydrates.
Are you a “carbo-phobe?”
Contrary to popular opinion, carbohydrates themselves won’t make you fat, because
if you eat only the amount of carbs you need, they won’t be stored! Like anything
else, carbohydrates only end up as body fat when you consume more than your body
can burn.
Although carbohydrates have recently been
portrayed as “public enemy #1”, they are
actually our main source of fuel, providing
the body with most of its energy and adding
vitamins, minerals and fiber to our diet.
Carbohydrates exist in 2 forms: simple and
complex. Since complex carbohydrates slowly release the fuel as they’re digested,
they can provide a steady release of energy for 3-4 hours and should make up the
majority of your calories. They are found in whole grains, beans, vegetables, and
fruits. Complex carbohydrates are also an excellent source of fiber.
There are 2 kinds:
 water soluble, commonly found in dried beans and peas, oat bran, rice bran,
and barley,
 water insoluble, mainly found in plant leaves, peels, and skins.
And while we’re on the subject, remember, fiber is more useful in its natural form,
so
 choose fresh organic/cleaned fruit or veggies over juice or supplements (and
remember to eat the skin!)
 select grains that are whole
 make sure to increase your water as you up your intake of fiber.
Don’t be carbophobic. Understanding and applying nutritional know-how can help
make carbohydrates a welcome addition to your table.
Fall in Love with Eating
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THE SEVEN ESSENTIAL NUTRIENTS
Now let’s talk about protein. Next to water, it’s the most
plentiful substance in the body. Proteins are needed to
build, repair, and maintain body cells and tissues, and are a
source of heat and energy. Good sources of protein are
beans, seeds, nuts, eggs, cold water fish, and organic
poultry.
Many current popular high protein diets credit meat with supplying high amounts of protein,
but the truth is, the calories from meat are derived mainly from fat, so enjoy it occasionally
rand sparingly.,. Start the base of any dish/meal with a plate of vegetables and add the protein
(especially red meat) as a “condiment”. This type of arrangement gives you a more healthy mix
and a winning combination with the highest nutrient blend.
And by the way, vegetables don’t have to be “bare and bland”. There are many great herbs and
spices available right in your supermarket aisle that can help transform your dishes into a
pleasure for the palate.
As always, whatever foods you include in your diet, be sure to choose them deliberately and
with anticipation. With the variety of choices on the market today, it’s possible to please even
the most discriminating tastes. For help in preparing delicious and nutritious meals, take
advantage of the many excellent cookbooks available.
To get you started, here’s a list of my favorites:
Anti–Inflammation Diet and Recipe Book by Dr. Jessica Black
Gluten Free Girl by Shauna James Ahern
The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre, MS, CN
The Healthy Kitchen: recipe for a Better Body, Life, and Spirit by Dr. Andrew Weil,
Rosie Daley
Kid Smart: Raising a Healthy Child. By Cheryl Townsley
Fall in Love with Eating
nahcenter.com
THE SEVEN ESSENTIAL NUTRIENTS
Now let’s take a closer look at fats.
Fats, or lipids, the foods you hate to love!
Fats have come under fire for a long time as
the curse of the Western diet. But they
don’t have to be the villains we make them
out to be. Fats are what gives food flavor
and allows us to feel satisfied after eating,
so some fat in our diets is important not
only to health, but also to enjoyment.
Unfortunately, we often consume too many
of them. Fats should make up at least 10
percent of our daily calories, but when fat,
especially saturated fat exceeds a certain
level, it can create disease risks.
Another concern around excessive fats relates to calories, but if you do the math, you can still
“have your cake and eat it, too!” Since fat, regardless of the type, has 9 calories per gram,
keeping fat calories below 30 percent of your daily intake can help keep things (including your
waist!) in line. Who would have thought that fats could be friendly?
You’ll want to be mindful of how you use them. Heating at high temperatures (frying, burning,
charring, and grilling) oxidizes fats, causing them to become rancid. So just like all other foods,
the less you process your fat the better.
And let’s not forget Essential Fatty Acids (EFA’s) which are critical for normal growth, especially
of our bloods vessels and nerves, and to keep our skin and other tissues youthful and supple.
EFA’s are available to us only through our diets, so it’s important to include them in your food
choices. Good sources of EFA’s are fish, soybeans, green leafy vegetable, nuts, seeds, and
flaxseed oil. Add some flaxseed oil to your salad dressing and enjoy!
Fall in Love with Eating
nahcenter.com
THE SEVEN ESSENTIAL NUTRIENTS
Next up are vitamins and minerals, substances needed in small quantities
that help regulate body functions including helping to process other
nutrients and fight infection. Fresh fruits and vegetables are rich sources
of vitamins.
Minerals also assist the body in energy production. Our bodies make no
minerals but they are a basic part of all our cells. Minerals, such as calcium, iron, and
magnesium, are essential elements needed in optimal quantities for sturdy bones and teeth,
healthy blood, and regulation of daily elimination. Be sure to include whole grains, fruits and
vegetables, and sea vegetables as good sources of minerals.
Sometimes, no matter how well you eat, it becomes necessary to supplement your diet. Make
sure to talk to your naturopathic physician if your body is telling you that it needs something
more. How will you know? By how you feel. Fatigue, aches, general malaise, and even
depression are all telltale signs. If you’re having these or other unexplained symptoms, be sure
to mention them. You may be surprised that the culprit is as simple as a deficiency in your
nutritional intake.
Fall in Love with Eating
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THE SEVEN ESSENTIAL NUTRIENTS
The next nutrient, water is a critical nutrient for our health, making up about 60 percent of the
body. It carries other nutrients through the body, helps digestion, removes wastes, lubricates
the joints, and keeps us from overheating.
It’s important to continuously replace the water your
body loses. As a general rule, an adult, depending on
size and activity level, should drink at least 6-8 glasses
of filtered water daily and eat water-rich foods, such as
fruits and vegetables. It’s also important to avoid or
limit “water robbers” like coffee, tea, colas and alcohol.
For additional information, you may want to read ‘Your
Bodies’ Many Cries for Water’, available in bookstores
everywhere. In this informative book, the author, a
doctor conducted extensive research into the role of
water in the body, and concludes that chronic
dehydration can be the cause of many conditions. So
drink up! Your body depends on it.
Fall in Love with Eating
nahcenter.com
THE SEVEN ESSENTIAL NUTRIENTS
And last but not least there’s the mystery nutrient. It’s the element of love. The most delicious
of meals, prepared in the finest of kitchens, and served in the most magnificent of settings will
still fall short when lacking this essential ingredient. Cherish your food. Some people choose to
say a short blessing, while others prefer to savor the rich textures and aromas before eating.
Regardless of how you appreciate what you eat, taking in your nutrients with healthy, loving
energy, will nourish not only your body, but your spirit as well.
When you give yourself the permission, the time, and the opportunity, to fall in love with
eating, you’ll soon have a full blown new romance in your life.
Fall in Love with Eating
nahcenter.com
ABOUT THE AUTHOR
Dr. Marie Mammone graduated from the
National College of Naturopathic Medicine in
Portland, Oregon with a doctoral degree in
Naturopathic Medicine. Prior to receiving her
degree, she was a teacher at South Windsor
Junior High School in CT. She enjoys lecturing
and sharing her knowledge of nutrition and
homeopathy. She currently teaches nutrition
and homeopathy classes at Manchester
Community College. Dr. Mammone also lectures
frequently throughout the Greater Hartford
area. In addition to her teaching and lecture
schedule, Marie supervises a 14-day
detox/cleansing program throughout the year.
She welcomes working with her clients to
maintain and regain their health. Dr.
Mammone is enthusiastic about making
Naturopathy relevant to modern living and
toward integrating Naturopathic medicine into
Connecticut's medical world. She specializes in
gastrointestinal disorders, celiac disease,
allergies and eczema.
To Contact Dr. Mammone, N.D.
email [email protected]
OR
Call (860) 529-1200