The Basic Principles of Food Combining

There are a lot of ‘diets’ and eating trends out there in the world. Too confusing for most of us. Not all of them suit everyone. Some have more validity than others. I try and encourage everyone to eat a well balanced diet, mostly whole foods, mostly plant based, unless you thrive on meat proteins, and everything in moderation.

For some though, who have a delicate digestive system, need to pay a little more attention to what and how they eat. Raw may not suit them, mixing certain food groups together may be a problem, or not.

For some, food combining can be a temporary solution to giving the gut a little respite. Here’s a basic guide to get you started. Always seek advice from a qualified health professional before embarking on a different eating regime to ensure you are getting a balanced intake of nutrients. If you don’t feel you are thriving, stop and re- evaluate your situation with qualified guidance.

Food combining is nothing new. It has been around for a long time. If you have ever heard of the Hay diet, this is a diet based around food combining for healthy living.

Food combining is a perfectly healthy way of eating that need not restrict nutrient intake in any way. It is an ideal way of eating for those who would like to optimize their digestive function, for those who have digestive issues or conditions, as well as weight management

When your digestive function is optimal, your body weight will naturally regulate itself. Bloating, heaviness, fatigue associated with eating, wind and acid indigestion become a thing of the past. Mental clarity can be enhanced and therefore learning capacity.

In very simple terms, food, whether it be animal or plant, is composed of many elements with some more predominant than others. Enzymes, antioxidants, vitamins and minerals, phyto-nutrients and so on, are contained in every food but in relation to food combining, we are mainly looking at proteins, fats, acids and carbohydrates or starch.

All foods contain these nutrients, and in proportions that are specific to each particular food. For example, Banana – carbohydrate, fish – protein, coconut – fat, bread and grains – carbohydrate etc. Knowing your food groups makes it easier to grasp this fact.

Some foods contain a greater proportion of protein to other elements e.g. as we know, beef is largely made up of protein at 19%, whereas Avocado has only 1.9% of protein but 24% fat (that is quality monounsaturated, vegetable fat). Whole grain rice on the other hand contains only 7% protein, 2% fat and 75% carbohydrate or starch.

The fundamental edict behind food combining is that the more nutrient groups we digest at the same time, the more taxing this becomes for our digestive system, which therefore slows down the digestive process, and can contribute to issues like fermentation in the gut, gastric reflux, bloating, wind, general digestive upset such as gut dysbiosis where the natural gut flora gets out of balance (very common with over eating), stress, sleepiness or foggy brain and so on.

A number of nutrients can be digested during a single meal – on condition that the proportions of nutrients mutually suit each other and it is these proportions that are the key to food combining.

Indeed, other things contribute to healthy digestion –

Eating slowly

Eating smaller amounts and for some, smaller portions more often

Being relaxed while eating

Focusing on the food you are eating, in other words being mindful

Liking what you are eating

On the negative side these things hinder digestion –

Stress and mental tension
Emotional upsets
Physical ailment or illness
Overly processed foods
Medications
Alcohol
Over eating

The Number of Possible Combinations

Food combining reduces the combinations of different food nutrients taken in at one time but not the volume. Basically put, what you eat with what.

You will often notice that many meals might contain two different sources of protein, various high starch foods combined with say, an acid based sauce, and fat thrown in for good measure. In fact, if you look at many of the classic meal combinations we have grown up with – meat and potatoes for example, pasta and meat bolognaise, from the food combining principles this is not ideal.

So that begs the question what is ideal?

These basic combinations below, I hope, will help simplify the theory for you.

Workable combinations –
Carbs (starch) + fats
Fats + acids
Carbs (starch) + acids
Non-starchy carb + fats
Non–starchy carbs + protein
Protein + fat
Sugar + acid
Starch + starch

Not-so-workable combinations –
Protein + fat + starchy carbs
Fat + acids
Protein + starchy carbs
Starchy carbs + sugar
Starch + acid
Protein + acid
Protein + sugar
Protein + protein

A Few Simple Examples of Carbohydrate groups, Proteins, Fats Acid based foods (lists are by no means exhaustive but are designed to give an idea)

Starchy carbs
Cereals
Pasta
Bread
Buckwheat
Chestnuts
Potatoes

Sugary carbs
Beet sugar
Cane sugar
Honey
Syrup
Jams/preserves
Dried fruits
Bananas

Proteins
Meat
Fish
Eggs
Nuts
Seeds
Pips
Yoghurt
Milk

Fats
Cheese
Animal fats
Edible oil
Butter
Whipped cream
Egg yolk
Mayonnaise

Acids
Vinegar’s
Brewer’s yeast
Soft drinks
Sauerkraut
Yoghurt
Fruit
Berries
Tomatoes

Sarah La Touche is a registered Holistic Nutritionist, and a member of the New Zealand Clinical Nutritionists Association.

She also runs walking tours in France, Italy and Spain. The forthcoming tour is walking the Camino del Norte from San Sebastian to Bilbao in September.

Sarah is available to see clients for nutritional consultations and advice by phoning 027 315 1165 or email sarah@livingnutrition.co.nz.

To find out about the walking tours go to www.foodiesinfrance.com or email ds@foofiesinfrance.com

Sometimes The Best Way is Too Easy

One of our members has lost a lot of weight. He has also got a lot fitter. He looks fantastic, and it’s happened reasonably quickly.
A few people have asked which diet he has been doing…….. Is he Paleo, or Keto, or is he a vegan or vegetarian, or perhaps gone Low carb high fat (LCHF).
The reality is far better…. He’s done none of these. What he’s done is followed the Common Sense Diet. Along with regular and varied exercise, he has steadily transformed himself into a fit lean version of himself

The Common Sense Diet. Three meals a day and modest serving sizes. Sure, he stopped drinking alcohol, but I’m sure that the occasional drink wouldn’t make that much difference. He hasn’t eliminated any main food groups, he eats as much in season whole food as possible, and he still has a takeaway once a week. Sounds good doesn’t it.

I’m a firm believer that we don’t need to spend money on fancy products or diets. The ability to lose weight and be fit and toned is already within us. The hard part for most is finding the desire to educate ourselves and make the changes we need to make.
For most people, it’s not carbs that are the problem (our bodies need carbohydrate) it’s the sugary processed carbs that do the damage. It’s not bread that’s a problem, its eating half a loaf a day that would make most people feel bloated. It’s not alcohol as such that’s the problem, it’s the 2-3 glasses everday that add too many calories.

So, how about trying the common sense diet?……
3 small meals a day of fresh seasonal whole food. Minimal alcohol. No/minimal snacks. And most days do 30-60 min of a mix of aerobic exercise and resistance exercise.
If you find something you eat doesn’t agree with you, don’t go rushing off to get allergy tested, just don’t eat it (common sense right?) Learn to tune in and listen to your body, eat less, move more, and eat healthy food.

Festivity and Food

fes·ti·val

[fes-tuh-vuhl] http://dictionary.reference.com/help/luna/Spell_pron_key.htmlShow IPA

Noun

A day or time of religious or other celebration, marked by feasting, ceremonies, or other observances: the festival of Christmas; a Roman festival.
A periodic commemoration, anniversary, or celebration: an annual strawberry festival.
A period or program of festiveactivities, cultural events, or entertainment: a music festival.
Gaiety; revelry; merrymaking.

Adjective

Festal: a festival atmosphere of unrestrained joy.

Food is a naturally festive thing. If you think about it, many of the festive occasions we celebrate throughout the year include festive meals like Christmas and New Year, Easter, Epiphany on the 6^th of January, and Shrove Tuesday in February, which is celebrated by eating pancakes, or Halloween with all is sweetness and spookiness.

In many European countries like France, Spain and Italy, a celebration without food is unthinkable and there are many such occasions throughout the year. And so, here too in New Zealand, we have our traditions and rituals around food and celebration.

Thanks to our diverse, multi-cultural mix we now enjoy celebrating Chinese New Year and Pasifika, Diwali – the Festival of Light, and next week, Matariki, our native winter solstice. None of these significant events in a year would be complete without food.

Aside from religious festivals, we use food to celebrate birthdays and anniversaries too, special occasions like christenings and confirmations, weddings, births and even funerals. Whenever, and wherever we have a special occasion, food is never very far from our thoughts especially when it comes to families.

So where does this tradition come from?

The word Feast first appeared in language around the thirteenth century and while exact feasting origins are unclear, long before that families and community celebrated feast days. Offering a sense of belonging, providing entertainment, celebrating seasonal changes and harvest bounty, feasts, festivals, fetes, fiestas, gatherings and get-togethers, whatever you care to call them, were and are, a time for sharing, goodwill and celebration.

On our home turf, being a relatively young culture we have tended to adopt European festive foods and habits to celebrate festivals and religious holidays, baking Hot Cross Buns at Easter time, eating Turkey and hams at Christmas, scoffing down Trifle and Mince tarts.

When I was growing up in my Pakeha community in Wellington, a Hangi was a rare thing but now we can experience this amazing communal feasting tradition more often, especially when visiting a Marae, and we can even buy Hangi Take Out!

As our culinary horizons have widened, and with the influx of a broader cultural mix, our food experiences have expanded and so have our tastes and waistlines. Where once we celebrated an occasion with roast lamb, mint sauce and Pavlova with lashings of cream, it’s now more common to see the barbeque being fired up to cook a marinated, butter-flied leg of lamb with fresh salads and new potatoes, and naturally something sweet to finish like a fresh tropical fruit salad.

But as we have become more prosperous and processed foods much more readily available, celebration is becoming much more of a daily ritual. Our waistlines are expanding and our wellbeing is deteriorating as a consequence.

Diabetes is now epidemic in this country especially amongst young people, and we are sadly, number three in the world obesity statistics. Is this because food is more widely available? It certainly isn’t getting any cheaper.

Instead of that festive Sunday picnic at the beach with the family, it’s easier to go out for a quick meal, grab a carb-loaded morning tea with coffee, or fetch Take Out home and sit on the couch to watch TV. Are we eating our way to ill health while we celebrate?

I’m certainly not suggesting we stop celebrating or being festive, far from it. If anything we need to take more time to celebrate life and each other.

It’s more about the choices we make, being mindful around how we choose to include foods when we celebrate, and get moving!

There’s nothing wrong about having a festive outing to the park with the kids to celebrate a birthday or anniversary. And if we are going to indulge in some high energy foods, then the park or the beach is an opportunity to work off that energy intake with games and pastimes that leave us enriched with smiles on our faces.

Make informed food choices for you and your loved ones. Choose quality lean proteins, either animal or plant-based, whole grains, nuts, seeds and vegetables, instead of a Big Mac and fries or Wendy burger.

Hold back on the sodas and fizzy drinks, they are literally making us sick. Make water your favourite drink and have lots of it. Do have some sweet treats. Just be smart about it. Opt for fruit, fruit-based desserts and hold off on high sugar, processed cakes, sweets and pastries. If you must go in that direction these kinds of foods need to be enjoyed occasionally as opposed to daily or weekly.

Watch that alcohol consumption, studies are now showing us that even mild alcohol consumption is a contributing factor to certain cancers, especially for women.

Poach, steam, bake or grill, reduce your consumption of starchy carbs – rice, pasta, bread and potatoes for 2 weeks and see how you feel. Create a celebration around an activity like walking or an outdoor pursuit.

Make your daily ritual of breakfast and evening meals together as a family a festival, at the table, with the TV off, whenever you can. Conviviality and celebration enhance the all-important process of digestion and you are less inclined to eat as much.

Celebrate life by making smarter food choices and you’ll be around to enjoy the festivities, and your loved ones, a lot longer!

Sarah La Touche is a registered Holistic Nutritionist, and a member of the New Zealand Clinical Nutritionists Association.

She also runs walking tours in France and Spain. The forthcoming tour is walking the Camino del Norte from San Sebastian to Bilbao in September.

She is available to see clients for nutritional consultations and advice by phoning 027 315 1165 or email sarah@livingnutrition.co.nz.

To find out about the walking tours go to www.foodiesinfrance.com or email ds@foofiesinfrance.com

Ginger Gem

We all need winter warmers and ginger has to be one of the best. This pungent, aromatic rhizome was domesticated way back in prehistoric times around southern Asia, and was one of the most important dried spices to be used in medieval times.

Gingerbread dates from around this period too, and remains a popular yuletide sweet treat European country’s to this day. Candied and preserved ginger is another way this flavourful root is used, especially good in cakes and baking. And Ginger beer dates back to the 19^th century when English Pubs sprinkled dry powdered ginger on their drinks.

Relatives include galangal, cardamom, turmeric and quite distantly, the banana of all things. We use ginger in a surprising number of things from sweet cakes and biscuits, drinks, flavouring teas, chutneys and relishes, curries and stir-fries, pickled, candied, in soups, fish dishes and sausages. It has a huge culinary and medicinal range.

Aromas vary depending on where the ginger comes from. Chinese ginger tends to be quite pungent. South Indian and Australian gingers have more of a lemony aroma. African ginger is penetrating, and Jamaican ginger said to be some of the finest, is delicate and sweet.

Surprisingly, dried ginger is stronger than fresh, and as with mustard, cooking reduces its pungency. It adds refreshing zing and warmth to whatever it mixes with and has the ability to compliment the flavours that accompany it, rather than dominating them. Which is possibly why we don’t always recognise it in a dish sometimes. Although those of us who love it, always acknowledge its presence when we come across it.

Fresh ginger contains a protein-digesting enzyme, which makes it great for marinating fish and meat. Perhaps this could also be why it is beneficial in aiding and soothing digestion, cleansing and disinfecting. There is nothing nicer than starting the day with a squeeze of lemon and some freshly grated ginger in a hot cup of water. Not surprisingly, it is highly prized in Chinese and Ayurvedic medicines.

So to ward off those winter chills, and make you feel just great, I’ll leave you with my simple Carrot, Ginger and Coriander soup.

Just remember when you are choosing fresh ginger, look for large, firm, pale smooth-skinned, pieces, which should give you lots of juice and flesh. Avoid any that are wrinkly or spongy to the touch.

You can chop, grate or rub ginger, peeled or unpeeled (the skin contains bioflavonoids and antioxidants, use the flesh or juice, and it freezes well too.

Carrot, Ginger and Coriander Soup

Serves 6

2 – 3 tablespoons oil, olive, rice bran or grape seed are ideal

1 large onion or leek, peeled and diced

3 cloves garlic, crushed

1 piece of fresh ginger, about 3-4 cms, peeled or unpeeled, and chopped

1 kilo carrots, peeled and chopped roughly

100 mls coconut milk

400 mls chicken or vegetable stock

1 large bunch coriander, leaves and stalks, chopped

Sea salt and freshly ground white pepper to season

Method

Heat the oil in a saucepan gently over a medium heat.

When hot but not smoking, add the onion or leek, garlic and ginger. Cook for a minute or two until translucent without letting them brown. Add the carrots and combine, cooking them for 2-3 minutes.

Pour in the coconut milk and stir to combine. As it starts to split pour over the stock.

Throw in the chopped coriander saving a handful of leaves for garnish, season with salt and pepper to your liking, and bring to the boil.

Reduce the heat to a simmer and cook until the carrots are tender.

Pour the contents into a blender, or use a mixing wand and blitz until smooth and creamy.

Spoon into warm bowls, pop a dab of plain yoghurt on top if you want, sprinkle over a few coriander leaves, and serve piping hot with some cumin poppadums, roti, or crusty bread. An aromatic glass of Gewürztraminer makes a pleasant addition.

Sarah La Touche is a registered Holistic Nutritionist, and a member of the New Zealand Clinical Nutritionists Association.

She also runs walking tours in France and Spain. The forthcoming tour is walking the Camino del Norte from San Sebastian to Bilbao in September.

She is available to see clients for nutritional consultations and advice by phoning 027 315 1165 or email sarah@livingnutrition.co.nz.

To find out about the walking tours go to www.foodiesinfrance.com or email ds@foofiesinfrance.com

Tagged as: healthy eating

fes·ti·val

Carrot, Ginger and Coriander Soup