pepper if you prefer it spicy
Or purée the soup and add a teaspoon of cream and some Parmesan cheese
Can something so delicious really prevent ill-health? Don’t take my word for it; have a look at the research summaries at the end of this chapter (page 46). They are just a few examples of the many scientific studies that prove the tremendous health benefits of eating fruit and vegetables. They’re so much easier to eat when you make them into soup! All the studies come to the same conclusion: the more fresh fruit and vegetables you eat, the less likely you are to get clogged arteries, high blood pressure, heart attacks and cancers. It’s as straightforward as that. Once we had to take it all on trust that these major health problems (and the disabilities they bring) were food-related. Now it is no longer just naturopaths and alternative medicine specialists who are telling us these things, but doctors and scientists as well.
Next we need to ask ‘How much is enough?’ When I mention green vegetables, for instance, so many people say ‘I do eat greens so I must be okay.’ Then I discover they last ate them several weeks ago. This is actually a low frequency and puts the person in a high disease-risk category. If you really want these power foods to protect you, consider eating them every day. As you can see from the summaries on page 46, researchers recommend consuming 400-600 grams (1-1 ½ lbs) of fruit and vegetables per day. It’s so easy when you add them to soup!
Good soups to start with are Soup 1: Apple, almond and cardamom soup with sheep’s yoghurt, Soup 13: Traditional Ukrainian borscht, and Soup 34: Brown lentil soup with roasted sweet peppers and apricots. Or just work your way through the whole book to discover your favourite recipes, and put them on your daily menu!
POWER SOUPS FOR STAYING HEALTHY
Of course if you smoke, take no exercise, eat too much salty, fatty or sugary food and drink too much alcohol, then it is much harder for good foods to protect you. After all, no matter how much good quality engine oil you put in your car, it will still break down if you put the wrong fuel in the tank!
FOODS THAT NEED TO BE RATIONED
Don’t be dismayed at this long list. Of course you can still be healthy without giving up all these foods! Some people even feel guilty if they buy butter for their children and eat some of it themselves. That is a natural reaction, but it is actually a huge over-reaction. Rationing is recommended – total deprivation is not! I eat most of these foods myself, but as occasional treats rather than as staple parts of my daily diet.
The easiest way to ration is to consume so much of the right foods that you don’t feel as much need for the wrong ones. If you have a big problem with craving sweets, chips, fries and pastries, try eating a bowl of home-made soup first. It is one of the best ways to take the edge off cravings.
WE DO NEED TO EAT SOME SUGAR EVERY DAY, DON’T WE?
This is not at all true as all the carbohydrate you eat gets turned into sugar by your body. If you still need more you can turn protein and parts of the fat molecule into sugar. To get enough energy there’s no need to consume any sugar or sugary foods at all.
AMAZING FOOD AND HEALTH DISCOVERIES
2003 Article from the Division of Preventive Medicine, Harvard Medical School, Boston, Massachusetts, USA
Heart disease is still the leading cause of disease and death worldwide. Statistics show that populations who consume more fruits and vegetables often have a lower risk of developing heart disease, high blood pressure and diabetes. Recent large research studies show that the higher the fruit and vegetable intake, the lower the rate of heart attacks and strokes. Many nutrients in fruits and vegetables, including fibre, potassium and folic acid, help to reduce the risk. The low glycaemic index and calorie content of these foods may also play a part. In view of these benefits, the researchers believe that not enough effort and resources are currently being devoted to encouraging dietary changes in Western society.
Bazzano L.A., Serdula M.K., Liu S. Curr Atheroscler Rep. 2003 Nov;5(6):492-9.
2004 Article from the UCLA Center for Human Nutrition, Los Angeles, USA
An intake of 400-600 grams (1-1 ½ lbs) of fruits and vegetables per day brings lower rates of many common forms of cancer. Diets rich in plant foods also bring a lower risk of heart disease and chronic diseases of ageing. Red foods such as tomatoes contain lycopene, which has special benefits for prostate health. Green foods, including broccoli, Brussels sprouts and kale, contain glucosinolates, which protect against cancer. Garlic and other foods in the onion family contain allyl sulphides which may inhibit cancer cell growth. Substances in green tea and soybeans also have health benefits. Everyone would potentially benefit from consuming one serving of each of the seven colour groups daily. The United States National Cancer Institute and American Institute for Cancer Research already recommend five to nine servings of fruit and vegetables per day.
Heber D.J Postgrad Med. 2004 Apr-Jun;50(2):145-9.
2004 Article from the Department of Cardiology, All India Institute of Medical Sciences, New Delhi, India
The role of diet and nutrition in heart disease and stroke has been extensively researched. Enough evidence is available from population studies to show that the right diet can reduce the risk of heart disease. Trans-fats and saturated fats increase the risk, while polyunsaturated fats are protective. Sodium raises the blood pressure, while foods rich in potassium reduce the risk of high blood pressure and stroke. Regular frequent consumption of fruits and vegetables protects against high blood pressure, heart attack and stroke. It is time to translate this knowledge into government policies that promote healthy diets and discourage unhealthy diets.
Srinath Reddy K., Katan M.B. Public Health Nutr. 2004 Feb;7(1A):167-86.
1994 Article from Loma Linda University, California, USA
Recent research shows that frequent consumption of nuts offers protection against heart attacks. Nuts help to lower cholesterol, and also contain nutrients which protect in other ways.
