Diet for Beauty & Health

Module 11

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11. Module 11- WOW! Food can do all this?

Table of Contents 11. Module 11- WOW! Food can do all this? .................................................................................................... 1

11.1. You Are What You Eat – Powerful Super foods .................................................................................. 3

11.2. Foods and Drinks that Affect your Sleep ............................................................................................ 26

11.3. Food to Help Cold and Flu.................................................................................................................. 30

11.4. Top Tips to a Lifelong Skin Policy ..................................................................................................... 32

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Food, glorious food! Everyone loves food. People can cook food, they can eat it, but very rarely do they

realize what they are putting in their mouths. Food is a lot more than just food. It also has a lot of power and

it can dramatically affect your life, for the better. In this module you will learn just how powerful food can

be and the impact that it plays in your life. In this module we travel beyond keeping in shape and eating well

for your diet and beauty, you will learn about the positive and negative food choices you make and what this

means for you and your body.

Module 11 will cover the following points:

11.1. You Are What You Eat – Powerful Super foods

11.2. Foods and Drinks that Affect your Sleep

11.3. Food to Help Cold and Flu

11.4. Top Tips to a Lifelong Skin Policy

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11.1. You Are What You Eat – Powerful Super foods

When you think about nutritious food and well-balanced diets, you automatically think of dieting and losing

weight. While the food and drink you choose to consume does affect your weight, it also affects the rest of

your body as well. Living a healthy lifestyle and eating a nutritious diet is not just about losing the extra

pounds gained at Christmas time. Food also impacts the rest of your body and it plays a big role in how it

functions.

Is there such a Thing as a Super food?

According to the EU, there is no such thing as a super food. In fact they have gone as far as banning the use

of the term ‘Super food’ on any food packaging unless it has been backed up by sound scientific evidence.

In a way the term ‘Super food’ refers to a trend. It is a name that has been given to foods that have powerful

health properties. These are the foods related to what you eat and your lifestyle choice. Super foods not only

improve the waist line, they also are thought to dramatically decrease the risk of a person developing serious

chronic diseases such as cancer, heart disease, diabetes, and strokes. However, the food industry tries to

manipulate consumers that want to eat healthily foods and often they falsely advertise their food as a super

food, hence the introduction of the new law introduced by the EU. Some common promises from false

advertising include:

Reverses the ageing process

Lifts depression

Boosts intelligence

Boosts physical ability

Boosts sexual stamina

Many people are easily manipulated by the media. The biggest problem with most of the research done into

super foods and their benefits is that when they are tested, they are tested in high concentrations of the food

and not in its natural state.

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Example: Garlic is said to contain nutrients that reduce the body’s bad cholesterol levels and blood

pressure. However, to match the same doses that are tested in the lab, a person would have to consume 28

cloves in one day – impossible!

This does not mean that garlic does not help reduce cholesterol. What it means is that scientists and

researchers have to test the effect of such foods when they are in their natural state.

Foods that have won the approval of ‘Super food’ status by the EU are those foods that are very rich in

antioxidants such as:

Beta-carotene

Flavonoids

Selenium

Omega-3 fatty acids

Vitamin A

Vitamin C

Vitamin E

To have just one of the above properties is not enough for a food

To be considered a ‘Super food.’ They must contain a combination of

The above antioxidants and benefit your body in a number of ways,

And of course it needs to have been proved scientifically.

What are Antioxidants?

Antioxidants are good chemicals that protect the body from the harmful and negative effects of free radicals.

What do Free Radicals do?

Free radicals are naturally produced chemicals that are found in every living cell of the human body. They

cause extensive skin damage and are one of the number one cause s of premature ageing.

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What are the Real Super foods?

1. Goji berries, also called wolfberries date back over 6,000 years. For centuries they have been used as a

key ingredient in Chinese medicine. These bright orange-red berries come from a Chinese native shrub

and they have been said to benefit the human body in many ways. The Chinese credit their longevity

partly to the Goji berry.

What do Chinese People use them to treat?

- High blood pressure

- Diabetes

- Fever

- Eye problems common in the elderly

How is Goji Berries Eaten?

- Raw

- Cooked

- Dried

- Juices

- Wines

- Herbal teas

- Traditional Chinese medicines

How is the Goji berry beneficial to your health?

- Boosts the immune system

- Boosts the brain’s activity

- Improves memory

- Protects the body against heart disease

- Improves longevity

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- Aids digestion

- Helps prevent cancers

What are some other Uses of the Goji Berry?

- Promotes calmness

- Athletic endurance

- Boosts happiness

- Improves sleep quality

What does the Goji berry contain?

- Vitamin A

- Vitamin B2

- Vitamin C

- Selenium

- Iron

- Polysaccharides

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Are there any Side Effects when Consuming the Goji Berry?

If a person has been prescribed warfarin, a blood thinner, it is advised to avoid consuming Goji berries.

Additionally, if a person takes traditional medicines to control blood pressure or diabetes, it is possible that

the Goji berry may interact with them and in this case it is advised to consult your GP first.

2. Beetroot or beet is dark red purple root vegetables. They come from the chenopod family that also

includes Swedes, turnips, Swiss chard, and sugar beet. The majority of beetroot sold in supermarkets is of its

typical color, purple, but they also come in white, yellow or stripy versions. The use of beetroot in diets

dates back to ancient Roman times. During the ancient times it was used to:

- Treat constipation

- Treat fevers

- Heal wounds

- Act as an aphrodisiac

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When cooked, the beetroot softens and has a distinct sweet taste that is an acquired taste.

What do Beetroot Contain?

- Potassium

- Iron

- Magnesium

- Vitamin A

- Vitamin B6

- Vitamin C

- Folic acid

- Phosphorous

- Protein

- Good carbohydrates

- Betanin

- Soluble fiber

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How is Beetroot Eaten?

- Baked

- Roasted

- Salads

- Boiled

- Soup

- Pickled

- Juice

What are the Proven Health Benefits of Consuming Beets?

- Anti-inflammatory

- Reduces tumor sizes in the colon, lung, breast, nerve, stomach, prostate, and testicular tissues due to

high betanin content

- Promotes nervous system health

- Eye health

- Protects against heart disease

- Help prevent birth defects due to high folic acid content (34%)

Beets for Detoxification

Beets have been one of the best super foods for detoxing. They contain a high amount of phytonutrients

known as betalains. These have been scientifically proven to act as an anti-inflammatory and assist in

supporting detoxification.

Are there any Side Effects when Consuming Beets?

After consuming beetroot, 10-15% of adults experience a harmless condition called beeturia, which is

simply the reddening of the human urine due to the high pigmentation of the beet. This condition is more

common among people who suffer from iron deficiencies.

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Sometimes when children consume beets they experience reddened stools. This is also due to the pigments

of the beet. However, with children their stools need to be assessed as to whether the redness is caused by

the beets or if it is blood. If it caused by beets, it should pass in 24-hours.

Cooking Beets

If beets are cooked for too long, their nutrients decrease and are less effective. The suggested cooking time

to enjoy the taste and health benefits of the beet is 15 minutes.

3. Wheatgrass

Wheatgrass are the young shoots of the wheat plant called Triticum aestivum. It grows in the warmer regions

of the US and Europe and it is able to grow both outdoors and indoors. It is possible to grow your own

wheatgrass by simply soaking seeds from wheat in water and as they grow harvest the leaves.

How is Wheat Grass Consumed?

Because it is difficult to digest, it is usually pressed and made into a potent drink or shot. People typically

drink this as a 30ml shot.

People, who are followers of the Raw Food diet, generally consume wheat grass raw because they are firm

believers that cooking or processing it destroys its natural enzymes.

What does Wheat Grass Contain?

- Fiber

- Vitamin A

- Vitamin B6

- Vitamin C

- Vitamin E

- Panthothenic acid

- Magnesium

- Iron

- Zinc

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What are the Health Benefits of Wheatgrass?

- Stablisation of blood sugars

- Boosts red blood cells

- Improves blood circulation

- Anti-inflammatory

- Combats colds, fevers, coughs

- Promotes digestive health

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4. Blueberries

Blueberries are ranked the second favorite berry after strawberries in terms of taste, but out of all the berries,

these are the ones with the most health benefits. They have the highest concentration of antioxidants

amongst all vegetables, fruits, and spices. Their powerful antioxidants destroy free radicals. The health

benefits of blueberries are nothing new and for hundreds of years they have been used by Native Americans

for medicinal purposes.

How are Blueberries Eaten?

- Raw

- Conserve

- Baked

What do Blueberries Contain?

Blueberries are powerful and packed with phytonutrients that act as strong anti-inflammatory agents and

antioxidants. These include, but are not limited to:

- Maldivians

- Cyanidins

- Dephinidins

- Caffeic acids

- Coumaric acids

- Ferulic acids

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- Gallic acids

- Kaempferol

- Myricetin

- Resveratrol

- Pterostilbene

Antioxidant Benefits of Blueberries

Research has proved that a number of the body’s vital organs, cells, and tissues have been improved by the

antioxidants in blueberries.

- Improves and strengthens the cardiovascular system

- Repairs muscle damage

- Protects the nervous system

- Promotes regularity

- Slows down side effects of neurodegenerative diseases in adults

- Stabilizes blood sugar

- Protects the body’s digestive tract

- Improves memory

- Protects skin cells

- Protects the retina

- Promotes eye health

- Reduces the risk of colon cancer

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Cardiovascular Benefits of Blueberries

A lot of research has been carried out about cardiovascular health and the effects of blueberries. Studies

show that only 1-3 cups of blueberries need to be consumed on a daily basis over a period of 1-3 months to

see a marked improvement in cardiovascular health and functioning. Blueberries:

- Improve the body’s blood composition

- Improve the body’s fat balance and distribution

- Reduce harmful cholesterol

- Increase good cholesterol

- Prevent blood clots

- Promote healthy blood pressure in men and women

How can Blueberries Help People Suffering from Type 2 Diabetes and Obesity?

For a number of years doctors and dieticians have promoted blueberries to assist in controlling a person’s

blood sugar levels. Obesity related diseases are the number one cause in premature death in the West and it

continues to be a growing problem. People who have type 2 diabetes, insulin resistance, and metabolic

syndrome have problems balancing healthy blood sugar levels. Blueberries regulate such problems.

5. Green Tea

Green tea’s health properties date back to ancient China. For thousands of years the Chinese and other Asian

cultures have been drinking green tea for nutritional and medicinal purposes. Green tea is packed with

catechism, which are powerful antioxidants that repair and protect the body’s cells.

How is Green Tea Consumed?

- Tea

- Herbal supplements

- Natural medicines

What does Green Tea Contain?

- Flavonoids

- Catechins

- Polyphenols

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Health Benefits of Consuming Green Tea

- Improves blood flow and circulation

- Lowers bad cholesterol

- Reduces risk of cardiovascular disease

- Improves longevity

- Reduces the risk of certain cancers

- Stabilizes blood sugar levels

- Decreases the risk of Alzheimer’s disease

- Assists in weight loss

- Speeds up the body’s metabolism

Tips for Drinking Green Tea

- Boiling water is bad for green tea, it destroys the catechins. Use lukewarm water instead.

- Adding lemon to green tea increases the vitamin C making the catechins easier to absorb.

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6. Garlic

Garlic is not a vegetable, it is an herb. It is generally used to flavor food. For a long time, however, garlic

has also been used for its health properties to treat and prevent a variety of conditions, common ailments and

diseases.

How is Garlic Consumed?

- Raw

- Cooked

- Medicines

- Supplements

What does Garlic Contain?

- Allicin

- Vitamin B-1

- Vitamin B-6

- Vitamin C

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Health Benefits of Consuming Garlic

- Helps high blood pressure

- Maintains health cholesterol levels

- Reduces the risk of coronary heart diseases

- Reduces the risk of heart attacks

- Reduces the risk of atherosclerosis (the hardening of the body’s arteries)

- Reduces the risk of developing breast, rectal, colon, prostate, stomach, and lung cancer

- Boosts the immune system

- Prevents and treats certain fungal infections

- Helps sinus congestion

- Fights fatigue

Maintains a healthy liver function

Can Garlic be Used Topically?

Garlic oil has been used topically over the centuries to treat certain fungal infections. It also helps reduce

and treat:

- Warts

- Corns

- Ringworm

- Athlete’s foot

- Jock itch

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Side Effects of Garlic Consumption

When taken orally and topically, garlic is generally safe. It has been deemed safe by the FDA for 7 years.

However, it can affect people negatively in the following ways:

- Bad breath

- Heartburn

- Gas

- Body odor

- Nausea

When garlic is used in conjunction with certain medicines it is possible for negative interactions. If a person

is taking the following medicine, they should avoid garlic supplements and medicine and decrease their

garlic food intake.

- An HIV/AIDS medication interacts negatively with garlic and decreases the effectiveness of the

medication.

7. Broccoli

Broccoli is a member of the cruciferous family. Other vegetables included in this family are: Brussels

sprouts, cabbage, cauliflower, and arugula. It is most commonly green, but also comes in shades of purple.

For years it has been hailed one of the world’s best super foods as it contains a number of health promoting

properties.

Broccoli is grown throughout the world and demands rich fertile soils that are well-irrigated.

Broccoli is rich in vitamins, minerals and nutrients and with only 34 calories for every 100g (3.5oz) of

broccoli; it is the ideal super food to consume when following a low-calorie diet.

How is Broccoli Consumed?

- Raw

- Cooked

- Juiced

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What does Broccoli Contain?

- Lutein

- Thicocyanates

- Flavonoids

- Carotenoids

- Folates

- Beta-Carotene

- Alpha-Carotene

- Vitamin A

- Vitamin B-complex

- Vitamin C

- Vitamin K

- Omega-3 fatty acids

- Calcium

- Phosphorous

- Magnesium

- Iron

- Zinc

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Health Benefits of Consuming Broccoli

- Protects the body from certain types of cancers (colon, prostate, urinary bladder, breast, and pancreatic

cancers)

- Builds the body’s immune system

- Fights flu and other common ailments

- Maintains mucous and skin membranes

- Reduces the risk of retina damage in old age

- Assists in pre-conception

- Boosts fertility

- Prevents birth defects

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8. Salmon

Full of omega-3 fatty acids, amino acids, and protein Salmon is the most recent foods approved by the EU to

be classified as a ‘Super food.’ Those following weight-loss diets enjoy the health benefits of salmon and it

is low in calories, with just 158 calories per 4oz.

How is Salmon Consumed?

- Raw

- Smoked

- Cooked

- Supplements

- Pickled

What does Salmon Contain?

- Omega-3 essential fatty acids

- Amino acid

- Protein

- Calcitonin

- Vitamin B-12

- Vitamin D

- Selenium

- Phosphorous

- Iodine

- Biotin

- Potassium

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Health Benefits of Consuming Salmon

- Promotes joint cartilage

- Controls insulin levels

- Controls inflammation

- Promotes a healthy digestive tract

- Stablises collagen balance

- Strengthens bones

- Improves concentration

- Promotes better cell functioning

- Reduces the risks of heart attacks

- Reduces the risks of strokes

- Decreases the risk of depression

- Protects the body’s joints

- Treats chronic dry eye

- Reduces the risk of developing certain types of cancers

Side Effects of Salmon Consumption

People suffering from purine-related health concerns may suffer from gout or kidney stones due to the

buildup of uric acid. Some other people are known to have severe allergic reactions to salmon.

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9. Lemon

Lemon is a citrus fruit packed with vitamin C. It is so powerful that it gives the body 100% of its vitamin C

requirements. This citrus fruit is full of an antioxidant called bioflavonoids, which are responsible for the

health benefits of the lemon. For many years lemons have been used for their powerful properties. During

the Middle Ageslemons were used to treat scurvy, which is a deficiency in vitamin C.

How is Lemon Consumed?

- Drink

- Food

- Raw

- Flavoring ingredient

- Herbal medicines

- Supplements

- Tea

What do Lemons Contain?

- Vitamin C

- Flavonoids

- Eriodictyol glycoside

- Citrate

Health Benefits of Lemon Consumption - Meniere’s disease

- Treats colds and other common ailments

- Decreases dizziness and nausea

- Treats and reduces the risk of kidney stones

- Scurvy

- Boosts immune system

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- Improves skin conditions

- Reduces free radicals

- Decreases swelling and inflammation

- Increases urine

Side Effects of Lemon Consumption

There are no known side effects when lemon is orally consumed, but if used topically on fair-skinned

people, it can increase the risk of sunburn.

10. Beans

This super food is not only good for weight loss, it is also full of healthy antioxidants and fiber and it has

been scientifically proven that they help the body’s overall functioning and help prevent serious diseases.

This popular group of vegetables is the perfect meat substitute for vegetarians and vegans and the

recommended weekly dose is 1-3 cups to really enjoy the health benefits of beans. Only one cup of a

cooked bean variety will provide your body with half your daily fiber needs.

How is Beans Consumed?

- Cooked

- Supplements

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What do Beans Contain?

- Iron

- Protein

- Fiber

- Phytochemicals

Health Benefits of Consuming Beans

- Boosts metabolism

- Assists in weight loss

- Reduces the risk of developing type 2 diabetes

- Reduces the risk of developing certain cancers

- Promotes regularity

- Controls body’s insulin levels

- Fights free radicals

- Restores damaged cells

- Promotes cell growth

- Reduces the risk of developing age-related neurodegenerative diseases like Parkinson’s and

Alzheimer’s

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Why are Beans Great for Weight Loss?

Beans are full of fiber and other healthy nutrients. They are also very low in calories. It takes the human

body to break down beans longer to digest, which helps to release the fiber into the body slower. This

process leaves the body feeling fuller for longer and a person would be less prone to snack or overeat. Beans

are the healthier choice over meat because meat breaks down the nutrients quicker, which will leave you

feeling hungry in a few hours and it does not contain any fiber at all.

11.2. Foods and Drinks that Affect your Sleep

Sleep is one of the most important things your body needs. To function, every single living creature needs

sleep. Without the right amount of sleep, the human body will begin to break down both mentally and

physically. A lack of sleep can cause a number negative side effects including:

- Weight gain

- Fatigue

- Lethargy

- Lack of concentration

- Depression

- Moodiness

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Already, people do not get enough sleep with their modern day hectic lifestyles, but what many people do

not realize is that what a person eats and drinks can hinder the body’s ability to sleep soundly. The most

common food that interferes with the body’s need to sleep is caffeine – it is a stimulant and although the

body is tired, caffeine increases brain activity and wakefulness.

What is Insomnia?

According to the National Sleep Foundation almost half of American and British adults report suffering

from occasional bouts of insomnia. Insomnia is a condition that affects a person’s ability to sleep soundly

throughout the night. The average adult requires approximately 8 hours sleep to be able to function

normally. The elderly need a little less, which is approximately 7.5 hours.

Caffeine and Insomnia

The biggest culprit that is responsible for insomnia is the consumption of caffeine. As a general rule,

caffeine products should not be consumed after 6pm. Caffeine is found in coffee, but it is also found in a

number of other products such as:

- Tea

- Fizzy drinks

- Chocolate

- Energy drinks

- Sweets

- Decaffeinated coffee

- Medicines (diuretics, weight loss pills, cold and flu medicine, pain relievers)

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Food that Hinders Good Sleep

Fast Food contains a lot of fat, which in turn stimulates a lot activity in the gut and produces extra acid

in the stomach. This can lead to heartburn and distributes the acid to wrong places causing a disturbance

in the sleep. Another reason to avoid eating fast food late at night is the heaviness of the food; it

activates digestion causing a person to have to go to the bathroom numerous times throughout the night.

Alcohol metabolizes too quickly in the body causing a person to have a restless night’s sleep and wake

up a number of times throughout the night. Alcohol also increases a person’s snoring, which is also

disruptive.

Dark chocolate is full of caffeine. A small 1.5oz dark chocolate bar contains 20mg of caffeine, which is

approximately the same as 1/2oz of espresso. Additionally, chocolate, especially dark chocolate has

another stimulant called theobromine. This stimulant has been proved to increase the body’s heart rate

and cause sleeplessness.

Spicy foods act as a stimulant and increase brain activity. They also can cause heartburn. Both of which

affect a person’s ability to sleep well.

Chicken or any other kind of food that is high in protein is counterproductive when it is consumed later

on in the evening. Proteins slow down the body’s digestion process. The body is tricked into thinking it

has to focus on the digesting of the food rather than sleeping.

Food that Promotes Good Sleep

Cherries contain melatonin. This chemical helps control the human body’s internal clock. Drinking tart

cherry juice can result in a better sleep duration and it improves the overall quality of sleep, which is

why travelers, who suffer from jet lag, consume jet lag tablets containing melatonin.

Bananas are full of potassium and magnesium which act as natural muscle relaxants and help a person

sleep well.

Sweet potatoes contain complex carbohydrates that promote sleep. They also contain a high amount of

potassium that acts as a muscle relaxant.

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Tryptophans rich foods help promote the body’s ability to relax and sleep. Foods that contain this

substance include: dairy foods, especially milk, nuts, bananas, seeds, honey, eggs, and turkey, which is

why many people pass out after their Thanksgiving and Christmas dinner meals.

Healthy carbohydrates such as whole wheat crackers or bread and fortified cereals will also assist in

regulating sleep. Carbohydrates stimulate the tryptophan in the body and make it more readily available

to your brain.

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11.3. Food to Help Cold and Flu

Food can have a great healing power. If chosen wisely, it enhances the body’s immunity and helps the

body’s recovery from illnesses. Good nutrition is essential, but when the body suffers from flu-like

symptoms for a number of days or weeks, the diet becomes even more important. When a person is sick

with the flu, it is necessary to increase the body’s intake of vitamins and minerals to build strength. If a

person has a deficiency, it is highly likely it will eventually lead to illness.

The most important thing that you need to look out for when searching for food that will fight colds and

other common ailments is their ability to repair and boost the immune system.

Which Foods Help Fight the Flu?

Protein keeps the body strong. You need it to maintain the body’s strength. Opt for poultry, fish, dairy

products, lean meat, nuts, and eggs. The FDA suggests that the average adult consumes 50g of protein

every day. Women, who are pregnant or breastfeeding, will need more.

Vitamin B6 rich foods help boosts the body’s immune system. B6 can be found in beans, turkey,

spinach, fortified cereal, and potatoes.

Vitamin B12 foods also boost the body’s weakened immune system. Such foods include milk, fish, and

lean meats.

Selenium rich foods that also include zinc promote healthy immune systems. Selenium can be found in

nuts, lean meats, beans, and poultry.

Flavonoids are the special compounds that are responsible for creating the colors in flowers and fruits.

Flavonoids in white soft skinned citrus fruits such as oranges, limes, lemons, and grapefruit boost and

activate the immune system.

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Are there any Other Foods that Can Help Fight the Flu?

Yes, glutathione is an important and very powerful antioxidant that will help strengthen the body’s immune

system and kill infections. This antioxidant is prominent in watermelon, especially in the red pulp area close

to its rind. Other foods that contain glutathione are broccoli, cabbage, kale, and collard greens.

If you like orange juice, you are in luck. It is packed with folic acid and vitamin C, especially when you

consume it with the pulp. The combination of vitamin C and folic acid will not only boost your immune

system, it will also help speed up the recovery process. Research suggests that juice full of natural vitamin C

with no added sugars will also decrease the amount of time that you are affected by the your sickness.

What Should a Person Avoid Eating when Congested?

Most food and beverages will not affect you when you are sick. Sometimes dairy products negatively affect

a smaller a minority of people. Dairy products are known to help build up the body’s mucous production and

as a result some people are affected by nausea.

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11.4. Top Tips to a Lifelong Skin Policy

By now you know that it is essential to get the right foods packed with beneficial health properties to assist

in maintaining your healthy skin, but what are some other things that can give you that healthy looking

glow? Other than sticking to a healthy balanced diet, here are some top skincare tips that will give you

desirable skin that will make you the envy of them all.

1. Use pH balanced products so your skin’s natural oils are not stripped.

2. Choose fragrance-free products because those with added scents can cause allergic reactions and dry

skin.

3. Opt for multi-purpose moisturizers with sun block to keep your skin hydrated and protected.

4. Rest more to get rid of those under-the-eye bags.

5. Detox with lemon. Lemon aids the liver and kidneys, which affects healthy skin and prevents wrinkles.

6. Massage moisturizer in circular motions into the skin to kick start your blood circulation.

7. Wear SPF15 sunscreen all the time to help prevent sunburn, wrinkles, and skin cancer whether it is

sunny or not.

8. Use salicylic acid as a treatment for popped pimples to help dry them out and prevent scarring.

9. Exercising helps deliver oxygen and other beneficial nutrients to the skin.

10. Remain hydrated by drinking at least 6-8 glasses of filtered water a day.

11. Drink tea (green tea) to improve your complexion and hydrate your skin’s cells.

12. Exfoliate your skin to make it appear brighter and remove the dead skin cells.

13. Wear less makeup so you do not clog your pores.

14. Take a hot steaming shower to open up your pores and de-stress.