Welcome To Cooky Nutrition

 Introduction             The Cooky chef

       On this link, I am going to give you information, to help your nutrition. Of course we all know the main things with nutrition, such as healthy eating,fruit and vegetables, 5 a day and so on.The media put out so much information now, with radio, television and newspapers etc. It can really, be quite hard, to not receive much of the information available. To act on it, is a different story, people are so busy, and lead hectic lives,health problems are on the increase, and people are now more stressed than ever. I want to give as much as I can, to help every person, coming onto my website.I know people have tight budgets, to run their households and some of the things, I put on here, may not be readily available but I will try to address that.
         The majority of you will benefit, and taking notice of an average guy, like me, with a family and a house to run, working with food, most of my life, getting educated, educating others around food, would you really not want to take notice. I am spending lots of time building this website, www.heccookery.com www.cookypuppy.com to change some of your lifestyles and health, for the better.
           With my information, it is, what it is, and there are no lights, camera, action, the site is completely free, and I gain the fact, that I can help millions of people. I will have course books and dvds for sale, and many other items, in the cooky shop, but it is up to each of you if you want to buy anything. I will put as much useful information in everything, to train people as possible.
          Nutrition and a balanced diet needs to be paramount, and at the top of the shopping list. Good fresh food, is a start. Home made food is always better, than buying ready made meals. Look at a well balanced diet of fruit, vegetables, fish, meat, cheese, milk,sugars and starches like potatoes, pasta, honey, brown sugar and of course some fats are needed.
Generally you need a good mix of proteins, minerals, nutrients, water, carbohydrates, fats and vitamins. What ever allergy, you may have, disability or simply being vegetarian you need to find the sources of each of these categories to keep your mind and body healthy. For many of the foods you do not like, or cannot have, there is often something else, in that category, a substitute that you can have. Please visit the many other links on this website www.heccookery.com. Add it to your favourites and keep coming back.
​Tell your friends, I will update it as much as possible.                                                          Free Healthy cookery classes, Basic Hygiene Langworthy Cornerstone,Salford,Manchester,England,UK, Tel 01612124400 The Cooky Chef



         Food For Thought

    This is a very old concept, with many theorists stating  different ideas and formulating working models, around the purpose of food working for your health and well being in different ways. Many of these models still work now and are used in many catering establishments. Advertising is also a large part and marketing to make each person want that particular product by what they have seen or the knowledge they have gained about the product.
     You hear the sayings, you are what you eat, eat good, feel good, your as old as you feel etc. There are many, but the fact is, that the foods you eat, can directly boost your I.Q. Also they affect how you think and feel. Foods can help your mental health, emotional stability, keep your mind young and make you feel better about yourself. Here are some facts to consider :-

    1) 76% of people are often tired.
    2 ) 58% of people suffer from mood swings.
    3) 52 % feel apathetic and unmotivated.
    4) 50% suffer from anxiety.
    5 ) 47% have difficulty in sleeping.
    6) 43% have poor memories or difficulty concentrating.
     7) 42% suffer from depression.

 These facts were taken from 22,000 people around Great Britain who were asked these questions.The results are quite surprising.

  Here are 5 essential brain booster foods -

  1) Glucose - fuel needed for the brain , 2) Essential Fats - keeping the brain oiled 3) Phospholipids - Helps memory molecules 4) Amino acids - The brains messangers.
 5) Intelligent nutrients - The vitamins and minerals that fine tune your mind.


   Complex Carbohydrates

    These are carbohydrates which the body is perfectly designed to work with.The slow release carbohydrates such as whole grains,lentils,beans,nuts,fresh fruit and vegetables,whole wheat,rice,oats,corn,brown bread,wholemeal pasta.
Add some protein foods to carbohydrates such as lentils,fish,seeds,beans and nuts etc.
                 The fast releasing carbohydrates are more like white sugar,white rice,white bread,chocolate bars etc.The refined carbohydrates as they are known as,but all forms of concentrated sugar such as - white sugar,brown sugar,honey,malt,glucose,syrup are all fast releasing and cause a rapid increase in blood sugar levels.If the body does not need the fuel it goes into storage as glycogen in muscles and the liver,then as fat.Many of these sugars do not have vitamins and minerals in them unlike fruit and vegetables.Some fruits contain fructose such as apples and pears,they are slow releasing.Where some fruits like grapes contain glucose which is fast releasing.

   Fats

     The brain is dependant on different types of fats.Throughout our lives we will consume a large amount of different types of fats.These fats have many different purposes and can affect the way you think and feel.Here are some different fats.

      1) Cholesterol,
      2) Saturated and monounsaturated fats.
      3) Omega - 3 polyunsaturated fat - especially EPA and DHA
      4) Omega 6 polyunsaturated fat especially GLA and AA.

    Saturated fats and cholesterol fats can be made in the body but the rest of the fats normally come through what you eat.The way i look at fats is generally the fats that go hard are the most harmfull to your body such as lard,suet and dripping.The fats that are more beneficial to your body are fish oils,nut oils,seed oil,herb oils and many more.Different types of people need different fats for different reasons.Remember if you have an allergy to nuts etc you cannot have that but there is often something else you can always have.Lets have a look at some of the questions related to you having fats.

   1) Do you have a poor memory or struggle concentrating.
   2) Do you have difficulty learning.
   3) Do you have impaired vision,or poor co-ordination
   4) Do you have dry or rough skin or eczema.
   5) Do you have dandruff or unmanageable hair.
   6) Are you often thirsty.
   7) Do you suffer from dry or itchy eyes.
   8) Do you have high blood pressure.
   9) Do you suffer from PMS or breast tenderness.
  10) Do you have inflammatory problems such as arthritis.
  11) Do you have brittle or soft nails.

   If you answered yes to more than 4 of the questions you are likely to be deficient in some of the essential fats.(The good ones).So check you are having enough fish oils,nut oils,seed oils.If you have a blood test through a specialist such as a nutritionist they would probably be able to tell you what you are lacking in.
     
      Vitamins And Minerals

  Vitamin A  - retinol - Good for vision,skin teeth and bones.Very important for growing children.Needed for many other areas to keep the body healthy.
  Deficiency - If you do not get enough vitamin A you may get more infections,eye,skin and hair problems.Too much will not be good for pregnant women.
  Sources  - of this vitamin are liver,kidneys,dairy food,eggs and oil.

 Vitamin A  - Beta carotene - A powerful antioxiant,converted to retinol in the intestine.
 Deficiency - you could get more illness and infection.If you have too much your skin may turn orange in colour.
 Source - fruit and vegetables such as carrots,spinach,tomatoes,broccoli,peppers,oranges and apricots.
 Vitamin B - the B vitamins such as B1,B3,B5,B6,B12 work together to produe energy in the body from the food we eat.They are also good for producing antibodies,healthy skin and red blood cells.
 Deficiency - may lead to anaemia,skin problems,fatigue and depression.Smokers,heavy drinkers and vegans may need more      Vitamin B
 Source - wholegrain breads seeds nuts,cheese eggs milk yogurts,leafy green vegetables,liver,kidneys,poultry and meat.
 Vitamin C - great for protection against infection and good for producing collagen and connective body tissue.
 Deficiency - can increase susceptibility to infection,loss of appetite,poor wound healing.Smokers and drinkers may need supplements.
 Sources - fruit and vegetables,mainly citrus fruits blackcurrants,strawbwrries and kiwi fruit,raw cabbage broccoliand peas are also good.
 Vitamin D - known as a sunshine vitamin from exposure to sunlight,needed for healthy bones and teeth.
 Deficiency - could lead to bone and joint disorders
 Sources - found in cod liver oil.mackerel,salmon,eggs and some margarines.
 Vitamin E - this is an antioxidant vitamin needed for maintaining cell membranes.
 Deficiency - if people have high intake of polyunsaturates more vitamin e may be needed to sustain normal cell growth.
 Sources - wheatgerm,vegetableas,wholemeal bread,leafy greens,peanuts,and vegetable oils.
 Ca Calcium - Good for healthy bones and teeth,also helps to clot the blood and give a regular heartbeat.
 Deficiency - you may get brittle bones,rickets,muscle problems and possibly some heart problems.
 Sources - found in dairy products such as cheese yoghurt,canned fish,green vegetables,nuts,beans,milk.
 Fe Iron - needed to produce red blood cells,carry oxygen around the body,helps to fight infection.
 Deficiency - possibly anaemia a lack of red cell production resulting in lack of stamina,dizziness and fatigue.
 Sources - meat ,chicken,fish,pilchards and sardines,liver kidney,eggs,spinach,leafy green vegetables,fortified breakfast cereals.
 K Potassium-  Maintains nerves,cells and muscle tissue.sodium and potassium help to regulate water balance and blood pressure.
 Deficiency - you may get vomiting,diarrhoea,loss of appetite and weakness.High intakes can have toxic effects.
 Sources - Fruit and vegetables mainly bananas,apples carrots,broccoli,dates,oranges,wheat bran,fish,meat and poultry.
 Na Sodium - Needed for muscle and nerve activity,works with the potassium to control the bodies water balance and maintain blood pressure.
 Deficiency - de-hydration but rare in western countries,too much sodium can lead to a rise in blood pressure and risk of heart disease.
 Sources - natural foods are good,watch out for smoked foods and check manufactured foods.
 Zn  Zinc  - Needed for growth of organs,teeth,bones,and the bodies defence system
 Deficiency - Can lead to lack of physical and sexual development poor healing and loss of appetite.
 Sources - red meat and offal,dairy products and green vegetables.
 Folic Acid - Needed for reproduction and health in the body,good for your brain and mental health.
 Deficiency - Anxiety,depression,psycosis.
 Sources - Found in leafy green vegetables,the greener the better. 
 Manganese - Good for mental health
 Deficiency - Dizziness,convulsions.
 Sources - Found in nuts, seeds,tropical fruit, and tea
 Magnesium - Relaxes nerve and muscle cells
 Deficiency - Irritability,insomnia,depression.
 Sources - Found in green vegetables,nuts and seeds.
 Zinc - Good for mental health and often an aphrodisiac.
 Deficiency - Confusion,depression,loss of appetite,lack of motivation and concentration.
 Sources - Oysters,nuts,seeds and fish.

 Giving yourself all the help you can, is important and these anti-oxidant foods will help, there are also theories around many of these foods being anti ageing antioxidants.

 Selenium - Help with mental health
 Deficiency - Depression,lack of motivation.
 Sources - Oysters,brazil nuts,seeds,tuna mushrooms.
 Lipoic acid - found in red meat,sweet potatoes,beets,spinach,carrots.
 Co-enzyme Q - found in sardines,mackerel,nuts,seeds,soya oil.
 Glutathione - found in tuna,pulses,nuts,seeds,garlic and onions.
 Anthocyanidins - found in berries,cherries,red grapes,beetroot,prunes.
 Beta carotene - found in carrots,sweet potato,dried apricots,squash, and watercress.
 Vitamin C - found in broccoli,peppers,kiwi fruit,berries,tomatoes and citrus fruit.
 Vitamin E - found in seeds,their cold pressed oils,wheat germ,nuts,beans and fish.

        

A HEALTHY CHICKEN CURRY

A HEALTHY PAN OF STEW

EAT APPLES REGULAR

SELECTION OF FRUIT

FRESH TOMATO SAUCE

FRESH GOOSEBERRIES

A FRESH FRUIT SALAD

FRESH RASBERRIES

     
          Brain Boosting Foods

              BERRIES
                    OILY FISH
                   GREEN TEA
              DARK CHOCOLATE
                   GRAPE JUICE
                      APPLES
                 LEAFY GREENS
                    AVOCADOS
                       CURRY
                       COFFEE
                     OLIVE OIL
                       BARLEY
  
 Conclusion
    
        After reading this information it should be easy to look at your nutrition. Healthy fresh food is always better than anything else. Eat lots of fruit and vegetables and drink a lot of water. When the books go into the cooky shop buy them. They will only be cheap and you will be able go over and over them, so you can adapt the new healthy living lifestyle to your own lives. Please visit the many other links on this website www.heccookery.com and add me to your favourites and keep coming back to see the new updates.

     THANK YOU FOR YOUR VISIT


       THE COOKY CHEF


Free cookery courses, Basic Hygiene, Langworthy Cornerstone, Salford, Manchester, England,UK 01612124400


        It Is Cookytastic