Finding a balanced diet for health and vitality… 

We need to eat to survive. Human beings however, have taken eating to a whole other level. Food is not just something we consume to stay alive, it has become part of who we are, our communities and cultures. It connects us on a deeper level not only to each other, but to the places we live and the plants and creatures we rely on for our sustenance. We have developed complex, global agricultural and food production systems that have become ever more convenient, making a wide range of foods available to us at the tips of our fingers! From Twinkies to chicken nuggets, what will we think of next to tantalize our tastebuds?! Whilst Twinkies may be a tasty treat, most of us know they aren’t exactly good for us (“empty calories”), so today we’ll learn a bit more about nutrition and some simple tips and advice to create a plate full of healthy, delicious and nutritious food. 

Nutrition 101 – Macros

Nutrition is the process by which we take in and utilize food substances to support life and good health. The 7 classes of nutrients are: Carbohydrates, fats, protein (the macronutrients), vitamins and minerals (the micronutrients) plus fiber and water. The macros are needed in higher quantities, and they provide the fuel/energy for the body. (Although the starchy and refined carbs are not considered an essential nutrient) Grains, fruit, veg, legumes, refined carbs are all examples of carbohydrates (sugars & starches). Fruits and veg not only provide energy, they also provide fiber and most of the vitamins and minerals we need. 

Fats or fatty acids are classified into 3 categories, saturated (mostly from animal sources), unsaturated (Omega 3 and 6) and trans fats (rare in nature and are shown to be detrimental to human health, created in an industrial process called hydrogenation). Fats are essential for cellular function, energy, to make hormones and absorb key vitamins. Most fatty acids can be produced by the body, but we need to ingest the Omegas, particularly more Omega 3. (Highly processed seed/vegetable oils contain too much Omega 6 relative to 3). 

Proteins (amino acids) are the building blocks and basis for the body’s structure (hair, skin, muscles) and are an essential nutrient playing a vital role in building and repairing tissues. There are about 20 different amino acids (10 are essential) and most need to be obtained by ingesting food with varying combinations of these amino acids. Most animal sources of protein contain the 9 essential amino acids (complete proteins) and most plant proteins (incomplete) will need to be combined with others to make sure you’re getting the variety you need. Vegetarians and vegans may need to increase their protein intake due to the bioavailability and combinations of amino acids. For adults, some guidelines on protein intake per kg of bodyweight are as follows: Sedentary – 1.2-1.8g/pkg / Active healthy weight – 1.4-2g/pkg / Overweight – 1.2-1.5g/kg. If you’re looking to build muscle 1.6-3g/kg. 

Micros, water and fiber

Vitamins and minerals, known as the micros, of which 27 are essential nutrients, but are needed in much smaller amounts. They are important for bodily processes like brain and hormone function, building bone and things like digestion. Vitamin D is synthesized in the skin in the presence of UVB so if you’re getting outside in the sun, you won’t need to supplement or obtain enough from food sources. On a vegan or vegetarian diet a bit more planning and forethought is needed to make sure you’re getting all the essential nutrients. (Some deficiencies to be aware of: Vit B12, Vit D, Vit K2, iodene, iron, calcium, zinc, choline, omega 3 and protein) Water is absolutely essential, our bodies are made up of about 65% water so it’s important we stay sufficiently hydrated. (Water – The Real Elixir of Life – Samahita Retreat) Last but not least is fiber, a carbohydrate that has 3 primary mechanisms: bulking, viscosity and fermentation. Insoluble fiber aids peristalsis, some soluble and insoluble fibers produce a solution of high viscosity (essentially a gel) which slows the movement of food through the intestines, and fermentable fibers are used as food by the gut microbiome. 

A healthy plate of food

Nutrition is certainly not a 1 size fits all approach and if needed, seek professional advice and help if you’re trying to lose weight, manage diabetes or other health conditions, deal with an eating disorder, addictions or hormonal changes. The amount of calories needed daily will also vary, depending on age, sex, activity levels and personal goals. I won’t go into the specifics of any particular group, but here are a few things to consider:

• At least 5 portions of fruit and veg per day (if you aim to fill half your plate with these colorful carbohydrates you should get a great variety of vitamins and minerals and enough fiber)
• Choose wholegrains like quinoa, oats, millet and wholewheat bread instead of refined/processed carbs to boost nutritional values and keep you fuller for longer
• Have protein at every meal to keep you satiated and to maintain muscle mass, choose high quality lean protein sources like lean beef, fish, skinless chicken or tofu to keep saturated fats in check
• Include healthy fats like avocado, nuts, seeds and coconut or olive oil to support brain function
• Make sure you are drinking enough water (with electrolytes if you’re active or live in a tropical climate)
• Limit processed foods and sugary drinks (generally these kinds of foods have long ingredients lists, added sugars, artificial colors, flavours and preservatives)
• Try to incorporate fresh herbs like basil, coriander, rocket, parsley or mint into your meals, they are full of vitamins and give your food great flavours!

Cooking a delicious, healthy, wholesome and affordable meal is not difficult, it does perhaps require a bit more planning and a few more minutes of preparation time, but it’s totally worth it. Getting your kids and family involved in the buying, prepping, cooking and tasting of food in a positive way will also help to formulate a deeper connection with your food, family and your health. Have meals around the table, turn off the TV and smartphone and enjoy mealtimes together. Eat mindfully, chew properly and have gratitude for the food on the plate. Your wellbeing matters, and it all starts with the food you choose to nourish your body with. Here at Samahita we do our best to bring you food that is seasonal, organic, free from additives and preservatives and is made with love and care by our amazing team of chefs. Cuisine | Samahita Retreat Enjoy nutritious and delicious food!

References:

https://en.wikipedia.org/wiki/Human_nutrition 

https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf 

https://www.who.int/news-room/fact-sheets/detail/healthy-diet 

https://www.webmd.com/diet/what-are-macronutrients 

https://www.healthcentral.com/nutrition/micros-vs-macros 

https://examine.com/guides/protein-intake/ 

https://www.medicalnewstoday.com/articles/carbohydrates-are-they-really-essential 

https://www.wellnesscreatives.com/nutrition-industry-statistics/ 

https://globalnutritionreport.org/documents/896/Executive_summary_2022_Global_Nutrition_Report.pdf 

https://cleangreensimple.com/article/vitamins-supplements-vegans-vegetarians/ 

From ground to table… it’s all about the microbiome.

They say, “you are what you eat” and this is certainly true, for the most part. Other factors will also play a part in our overall health and wellbeing, some of which we may not have any control over, but most of you reading this, DO have control over what you choose to eat and drink. So, what is your relationship with food? Do you know where it comes from? Did you know that new research shows a link between the soil microbiome and your gut microbiome!? In today’s blog we’ll look at some of the factors affecting our diet, health and wellbeing from the ground up! 

According to the 2021 report on: The state of food security and nutrition in the world (By the Food and Agriculture Organization of the United Nations) almost 2.37 billion people don’t have access to enough food. A healthy diet is out of reach for around 3 billion people worldwide. 1.9 billion adults worldwide are overweight or obese. Malnutrition, especially early on in life, can have long lasting effects on health and productivity, and the increasing levels of malnutrition and obesity are clearly influencing the rise in non-communicable diseases. 7 out of the top 10 leading causes of death globally, are non-communicable diseases. When you think about it quite simply, urgent action is needed to transform our food and agricultural systems and all other related industries. Everything is interconnected, food production affects climate, diet, health, quality of life, productivity, employment, policy, economy… a domino effect. 

How did we get here?… 

How we arrived at this point in our human existence certainly didn’t happen overnight, however, sometimes it can take a lot longer than expected for the effects to show results or outcomes. Let’s take chemical fertilizers for example. German chemist Friz Haber won a Nobel prize in 1918 for the Haber-Bosch process, a method used in industry to synthesize ammonia from nitrogen gas and hydrogen gas. This invention is important for the large-scale synthesis of fertilizers and explosives. Originally used in the World Wars to create explosives and poisonous gas, they were then re-purposed and worked to create fertilizers for growing food. At the time, Haber himself could hardly imagine how transformative his work would be, and the consequences, not what he expected.  

Fertilizers have been called one the greatest inventions of the 20th century and have certainly transformed the way we farm. NPK (Nitrogen, phosphorus, potassium) are the common main ingredients in chemical fertilizers. When applied to crops, they boost growth and productivity, however, up to half of the nutrients are not taken up by the plants and find their way into the air and water systems; groundwater, rivers, lakes and eventually the ocean where they have caused devastating effects on ecosystems, and thus biodiversity. So initially, chemical fertilizers were hailed as a “miracle invention”, but little did we know what the long-term effects would be. We know NOW, so what can be done to change direction and reverse some of the damage? 

It’s all in the soil…  

Soil is the lifeblood of agriculture and the planet; it is fundamental to our survival. Healthy soils are essential for healthy plant growth, food production for human nutrition and ecosystem services such as clean water and air. Healthy soils help to regulate the Earth’s climate and store more carbon than all of the world’s forests combined. Industrial agricultures over reliance on chemical fertilizers, tillage and the GMO commodity monoculture crops such as corn, wheat, soy, oats and rice which require constant applications of Round Up/DDT (a pesticide) have devastated the world’s topsoils and biodiversity. The way forward is regenerative agriculture, the way we were farming before chemical fertilizer and monoculture. It is not a “one size fits all” approach and requires farmers to become better managers and custodians of the land. This means planting a variety of crops, fruits and vegetables, livestock rotational grazing and symbiosis as well as integrated management of water, soil, forests and indigenous vegetation.  

Here are just some of the benefits of regenerative agriculture: 

• Supporting a diversity of vegetation to moderate temperatures, provide habitat and build resilience to climate change 
• Improved soil health – structural, chemical and biological properties 
• Applying techniques that could sustainably feed growing global populations 
• Producing more nutritious food and livestock, and therefore healthier people 

• Retaining more water in the soil for uptake by plants and animals – extending the growing season 
• Sequestering greater amounts of carbon from the atmosphere 
• Reducing input costs, smoothing out production and profit peaks and troughs 
• Improving farmer’s quality of life 
• Building stronger communities through sharing of ideas, seeds, produce, livestock 

Like many things in life, if we lack understanding, knowledge and direct experience, we become disconnected. Most people living in big cities or urban environments have no idea HOW their food is produced as it comes conveniently prepared, wrapped in plastic and anything that doesn’t look perfect, doesn’t even make it onto the shelves. Real, organic, seasonal and nutritious food is NOT perfect looking, and it would serve all human beings if we could make an effort to learn more about how and where our food is grown, form a deeper understanding of the complexities of nature, and support the smaller farmers who are trying to make a difference! Below are a few documentaries you could watch which I found really interesting and provide a wider lens with which to view our food systems. Improve the health of your gut microbiome by getting outside in nature more. Take off your shoes, touch the earth, get your hands in the soil and try planting a few things, even if you live in a flat, you could grow a few pots of herbs on your windowsill. Every little helps!  

Until next week, take care and be well! xxx Kirst 

• Kiss the Ground (Netflix) 
• Fantastic Fungi (Netflix)
• Down to Earth (Netflix) 
• Living Soil (YouTube) 
• The seeds of Vandana Shiva (Vimeo/Apple Play) 
• Sacred Cow (GooglePlay/Amazon/iTunes) 

References: 

The Omnivores Dilemma – Michael Pollan 

https://www.fao.org/3/cb4474en/cb4474en.pdf 

https://soilsforlife.org.au/our_purpose/why-soils-are-so-important/  

https://www.downtoearth.org.in/blog/agriculture/here-is-why-the-world-needs-regenerative-agriculture-86328  

https://en.wikipedia.org/wiki/Fritz_Haber