The Big Healthy Soup Diet: Nourish Your Body and Lose up to 10lbs in a Week

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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.

Sabate J., Fraser G.E. Curr Opin Lipidol. 1994 Feb;5(1):11-6.

2004 Research Study from the London School of Hygiene and Tropical Medicine, UK

South Asian women from India eat a diet rich in phyto-oestrogens (plant) – not from soy foods but from beans, lentils and vegetables. The dietary intake of phyto-oestrogens was compared between 240 South Asian women living in England with breast cancer, and 477 similar women without breast cancer. It was found that among the women with the highest intake of phyto-oestrogens there were only half as many cases of breast cancer as among those with the lowest intake. The researchers concluded that phyto-oestrogens help to protect against breast cancer.

dos Santos Silva I., Mangtani P. and colleagues. Cancer Causes Control. 2004 Oct;15(8):805-18.

2004 Article from the Hallelujah Acres Foundation, Ellensburg, Washington, USA

Scientists estimate that 30-40 per cent of all cancers can be prevented by lifestyle and dietary measures alone. Consuming too much low-fibre food and red meat, and a poor balance of essential polyunsaturated fats, increases the risk of developing cancer. Consuming abundant fruits and vegetables lowers cancer risk. Garlic, onions and cruciferous vegetables such as broccoli and Brussels sprouts are especially beneficial. Nutrients that protect against cancer include selenium, folic acid, vitamin B12, vitamin D, chlorophyll, and antioxidants such as carotenoids. Taking supplements of digestive enzymes and probiotics is also helpful. Individuals who follow these guidelines are likely to have a 60-70 per cent lower risk of developing breast, colon or prostate cancer, and also a reduced risk of contracting other forms of cancer.

Donaldson M.S. Nutr J. 2004 Oct 20;3(1):19.

2005 Research from the American Cancer Society, Atlanta, Georgia, USA

In this study, 148,610 adults aged 50-74 were asked to provide information on their consumption of meat in 1982 and again in 1992. They were observed from 1992 to 2001 and, during this time, 1,667 of them developed cancer of the colon or rectum (colorectal cancer). Those with colorectal cancer were found to be the highest long-term consumers of red meat and processed meats. The researchers concluded that prolonged high consumption of red meat and processed meats may increase the risk of cancer in the lower part of the large intestine. These findings have also been confirmed by other researchers.

Chao A., Thun M.J. and colleagues. JAMA. 2005 Jan 12;293(2):172-82.

2004 Research from Clemson University, SC, USA

Plants are known to contain anti-cancer compounds. The initial step in the formation of a cancer is damage to a cell, which leads to a mutation in one of its genes. Fresh juices and extracts from strawberries, raspberries and blueberries were evaluated for their ability to inhibit mutations induced by mutagens such as benzopyrene – a mutagen found in charred meat. The researchers found that juice from strawberries, raspberries and blueberries significantly inhibited the action of mutagens.

Hope Smith S., Tate P.L. and colleagues. J Med Food. 2004

Winter;7(4):450-5.

2004 Research from Michigan State University, USA

Anthocyanidins are pigments found in bilberries, blueberries, black grapes and other dark blue, dark red and purple fruits. On testing, these researchers found that they have a significant anti-cancer effect.

Zhang Y., Vareed S.K., Nair M.G. Life Sci. 2005 Feb 11;76(13):1465-72. Epub 2004 Dec 13.

1997 Research from Andrews University, Michigan, USA

A diet rich in plant foods contains many substances with health-protective benefits. Nuts, whole grains, fruit and vegetables contain phenolic compounds, terpenoids, pigments and other natural antioxidants that help to protect against and/or treat chronic diseases such as heart disease, cancer, diabetes and high blood pressure. The foods and herbs with the highest anti-cancer activity include garlic, soybeans, cabbage, ginger, liquorice, and cruciferous vegetables such as broccoli and cabbage. The phytochemicals in whole grains reduce the risk of heart disease and cancer. In addition to providing an ample supply of vitamin C, folic acid, potassium and pectin, citrus fruits also contain a host of active phytochemicals.

Craig W.J. J Am Diet Assoc. 1997 Oct;97(10 Suppl 2):S 199–204.

PART III FEELING GOOD WITH SOUP (#ulink_52b149f4-990b-5498-89e9-17751a0b0682)

As we get older (#ulink_2fbfaaca-9240-5f9c-90eb-2c35501ad395), the vitality of our digestive system often decreases. Food is less easily digested, absorbed and assimilated into cells. Your whole body is made from cells. While the vitamin and mineral levels in our food remain the same, amounts of nutrients getting into our cells may decrease. Depending on which types of cells are affected, problems can start to develop with hormones, energy, bones, joints, nervous system, immune system or circulation. These problems are often put down to the ageing process. But the good news is that ageing cells can be rejuvenated.

Cells are very much like miniature plants. Give them enough oxygen and nutrients, and help them to get rid of their waste products quickly, and they will be able to regenerate themselves and work more efficiently. The result is better energy, more balanced hormones, stronger bones and joints, and a healthier circulation and nervous system.

If by now you’re guessing that the best way to rejuvenate your body is with soup, you are not far wrong. With less efficient digestion and absorption, it’s important to reduce the load on your digestive system while increasing the nutrient density of what you eat. That means eating foods with a high ratio of vitamins, minerals and flavonoids compared with the total number of calories.

The most high-calorie foods are those high in sugar, fat and starch. Soup, on the other hand, quickly fills you up without containing added sugar, and with only a little fat (oil) and starch in the form of rice or potatoes. The rest is water, fibre, vitamins, minerals and protein. The fibre content helps to sweep out wastes which might otherwise be absorbed into your blood and end up burdening your kidneys. All these qualities make home-made soup a naturally rejuvenating food.

To increase the nutritional value of soup even more, you can enrich it with juice extracted from vegetables such as broccoli stems, carrots, tomatoes, radishes and celery. Consumed on a regular basis, soup made in this way helps your brain, nervous system, liver, kidneys, circulation and glands to work better. With a healthy circulation, your memory, energy, eyes and ears stay youthful, helping you to continue enjoying life well into old age. Cells discharge their wastes more easily, water retention recedes, and all sorts of ailments begin to disappear. Add home-made chicken or fish stock or broth and you can even help to rebuild joints and cartilage. Stock from boiled chicken and fish bones is rich in glucosamine, which scientists have successfully used to treat long-term arthritis and other inflammatory conditions.

MEDICINAL FOODS

Countless other ingredients with medicinal effects can easily be added to soup in truly delicious combinations. Ranging from coriander leaf (cilantro) to ginger, radishes, garlic and Brussels sprouts, these mouth-watering ingredients will make you feel as if you are in a top-class restaurant rather than taking your medicine. In this section we will look at how different soups can treat as well as prevent problems relating to the following body systems:

Energy

Immune system and detoxification

Circulation (including brain, nerves, eyes, ears)

Bones and joints

Hormones

If you are feeling sceptical, and believe that only powerful medicines can reverse health problems, think again. How many people do you know who are taking prescription medicines for long-term health conditions? Are they being cured? Prescription drugs can make you feel better while you are taking them; in fact some drugs, including those for high blood pressure, are essential for your own safety. But drugs do not usually cure long-term problems. If they did, the problems would not be long-term! Over many years, a combination of genetics, stress and faulty lifestyle silently changes a person’s internal environment and body chemistry to produce ailments and ill-health. No drug has ever been able to reverse this process. Food and nutrition are the real key not only to preventing ill-health but also to reversing it.

There’s plenty of scientific proof too, although it’s widely scattered and the work is poorly funded. My book Treat Yourself with Nutritional Therapy (see Resources, page 277) lists hundreds of scientific research studies written up in many different scientific and medical journals ranging from the Lancet to the American Journal of Clinical Nutrition. Some doctors do pay attention to this research, and treat their patients using a nutritional approach. Some of the organizations to which these doctors belong are listed under Resources on page 277.

I’VE ALREADY CHANGED MY DIET FOR THE BETTER!

If you are still sceptical because you have already made some healthy changes to your diet without feeling any better, this could just mean that you haven’t yet found the right changes you need to make. With so many books bombarding you with different opinions about nutrition, it has become a very confusing subject. Bear in mind also that curing a health problem requires a lot of extra effort compared with just preventing it. For instance, take one of my cases, whose name was Richard.

CASE HISTORY:

RICHARD

Richard packed shelves in a supermarket and was 32 years old. For eight years he had had what appeared to be a huge scab measuring about two inches in diameter on his slightly balding head.

Richard had consulted many doctors with this problem. ‘They just dab at it with stuff and then send me away,’ he said in desperation. ‘They won’t tell me what it is and nothing they’ve given me has ever stopped it.’ His self-confidence had been destroyed by this problem. He confessed that he couldn’t stop thinking about it and imagined that other people were always looking at the scab. He really wanted a girlfriend, but believed that no-one would want him with this unsightly problem.

Richard had worked hard at his diet. He had grown up on a diet of very ordinary food: ‘meat and two veg’, chips, fries, lots of sweet tea and coffee. He had never consumed excessive amounts of sweets, chocolates or soft drinks, and his saturated fat consumption was no higher than the average. In the last year he had made efforts to eat more vegetables and salads, and had given up most fried foods as well as biscuits, cookies and the occasional bar of chocolate. There was no improvement in his scalp condition.

I explained that like his doctors I did not know what could be causing his problem, but that skin conditions usually responded quite well to making more drastic dietary changes. These were often only required temporarily until the condition cleared up. Richard was prepared to go ahead and see what could be achieved on that basis.

I gave Richard a diet that completely excluded saturated fat, dairy products and red meat, which contain arachidonic acid, a pro-inflammatory substance found in animal fats. Arachidonic acid can also be made within the body, but if excluded from foods eaten in the diet, the overall body load will be decreased. The diet also excluded tea and coffee, artificial food additives and alcohol. I asked Richard to make lots of home-made soups and to throw every vegetable he could think of into them. He did this with pleasure. I also asked him to take vitamin A and zinc supplements, and fish oils, plus some herbs which would help to rejuvenate his liver.

Nothing much seemed to happen for the first few weeks, then we noticed that as Richard’s hair grew, the scab seemed to be gradually lifting off with it. By the 10th week it had grown out completely, and the skin underneath was normal.

Cases like this are not unusual. It seems so sad that more people don’t realize just how much can be achieved with dietary therapy. Richard’s confidence and sense of self-worth had been severely scarred by so many years of enduring this unsightly problem.

1 BOOSTING ENERGY WITH SOUP (#ulink_32e98d35-8f93-584b-ba2b-9f4850cde2a3)

Energy problems can range from getting easily tired after exertion to feeling exhausted almost all the time, no matter how much rest you have had. (This extreme condition is known as chronic fatigue syndrome or CFS.)