The philosophy of ”Amazing 7 Minute Meals” is to eat all 6 nutrients, educating the reader about herbs, spices, hard and soft vegetables, and about the benefits of fresh wholesome food. Using the ancient stir-fry technique, the recipes are cooked quickly, which results in better taste, less destruction of nutrients, and slower digestion.

Nutrients are important compounds found in food. They a ll have their own function in regulating specific body functions. They give the body energy, and help build and rebuild tissue. Nutrients are vital compounds for every body cell. Without a balanced intake of nutrients, your body can not function correctly: the brain will not function properly: nerves will not send accurate signals, digestion will not take place regularly, muscles, bones, even cells will not develop correctly. So, a balanced intake of food is necessary and vital! Limiting our intake with restricted diets often causes malnutrition, which can result in failing body functions in the short-term or over years: problems with bone density, bone and muscle strength, eye sight, even the risk of heart problems, or diabetes.

A short review of the 6 nutrients and their functions:

1. Carbohydrates - Supply energy to our body. This also provides bulk in the form of cellulose, which is needed for a regular digestion, especially, to digest fats efficiently. High-glycemic or foods with simple sugars cause cravings. Those cravings can be seen as an addiction, and are the main reason , why people can not stick to a no-carb diet or very low-carb diet. An increase of eating foods with a low-glycemic level is proven to reduce the risk of developing diabetes, and has shown a decrease in blood-sugar levels and a significant decrease of insulin resistance. This doesn’t mean you should stop eating potatoes, noodles or any other food items on the High-glycemic list. It means, you should eat those food items combined with other food on the Low-Glycemic Level List. The key is the 80/20 formula: 80% low-glycemic combined with 20% high-glycemic food items. See Glycemic List

2. Fats - Nutrients responsible for rebuilding cell walls and transportation of vitamins A, D, E and K. Fat also insulates the body from heat, cold, and shock, and protects vital organs. Fat comes from various sources:

1. Poly-unsaturated fats - corn oil, safflower, soy oil, sunflower, and fatty ocean fish (omega-3), like

tuna or salmon.

2. Mono-unsaturated fats - found in canola oil, olive oil, peanut oil, and in nuts.

3. Saturated fats - in cheese, coconut oil, cream, fatty meat (fresh or processed), the skin and fat of

poultry, lard, palm oil, full-fat ice cream, or whole milk.

4. Trans-fatty acids - found in processed food, commercial baked products and fast food, shortening

and margarines. Trans fatty fats tend to raise bad cholesterol. Avoid these completely!

3. Protein - The function of Proteins is to build hormones, muscles, tendons, hair and nails, and helps

the immune system build antibodies. Proteins are made of amino acids, and they are vital to build a

tremendous range of different structures and functions in our body, like regulating the metabolic

process by controlling the fluid balance in the cells. It also helps build and repair tissues, enzymes, and

some vitamins. Sources of protein are grain, dairy, soybean products, fish, meats and many vegetables.

When people are suffering from malnutrition, the body stops certain functions, like burning food for

energy and producing certain hormones.

4. Vitamins - The function of Vitamins is to work as our body’s regulators, needed in minute amounts,

for growth, maintenance, and reproduction.

• Vitamin A helps prevent night-blindness, and promotes good vision in general. It helps to keep your

skin smooth and free from blemishes. It promotes growth and helps mucus membranes stay healthy.

• B Vitamin helps the body with a whole range of functions:

- Niacin helps keep the nervous system healthy.
- Riboflavin helps cells use oxygen.

- Thiamine helps promote the appetite and digestion. It is a fighter against cortisol, the hormone that

makes us overeat. It regulates the nervous system and prevents irritability. It helps form co-enzymes

needed for breaking down carbohydrates. The main function is that it helps the body release

energy from food.

• Vitamin C helps our immune system fight infections, helps protect our body against free radicals, and

cancer. This powerful vitamin helps wounds heal, bruising clear-up, and broken bones mend.

Vitamin C is the ‘cement material’ that holds body cells together. Vitamin C also improves the

absorption of iron.

• Vitamin D builds strong bones and teeth in children, and maintain strong bones in adults. Good

sources of vitamin D are sunlight, butter, fatty fish, meat, and eggs.

• Vitamin E is a fat-soluble vitamin, that provides protection against the effect of free radicals, which are

potentially damaging to the body’s metabolism. Free radicals are proven to cause cardiovascular

diseases and cancer.

• Vitamin K helps prevent blood clots. Sources are: asparagus, cauliflower, green vegetables and lean

meat. Vitamin A, D, E, and K are fat-soluble vitamins, and can be stored in the body. Vitamin C and

the B-complex vitamins are water-soluble vitamins and must be replaced daily.

5. Minerals - The function of Minerals is building our bones, teeth, tissues, and body fluids. Minerals

are needed to regulate body processes:

• Calcium helps blood clot and keeps heart muscles, and nerves working properly. Calcium also

improves bone-density and promotes stronger teeth. Sources are: broccoli, cabbage, cheese, greens,

meat, milk, oysters, potatoes, salmon, sardines, soy-based products, tofu, and yogurt.

• Iron can be seen as a blood and energy booster found in beans, legumes, peas, sardines, sesame seeds,

shellfish, like clams, mussels, shrimp, oysters, spinach, turkey meat, and whole wheat bread.

• Magnesium helps the nervous system to work properly, regulate our body's temperature, helps

muscles contract, and it also helps cells to produce energy. Resources are: cheese, milk, vegetables,

and whole-wheat bread.

• Phosphorus helps balance the alkalis and acids in the blood. Sodium, Chloride, and Potassium are

needed together to control osmosis (the process of the water flow in and out of the cells through

the cell walls). Minerals also affect the brain function, nerve impulses, and functions of the involuntary

muscles like our heart.

6. Water - 60% of our body mass is water. Our body maintains its water balance by routinely sending

signals to drink and to urinate. When the body is sweating, the body also indicates that it needs

water to prevent dehydration. It helps the growth, lubrication and maintenance of cells and tissue.

Water also regulates our digestion system, and flushes out all chemical waste produced by our

kidneys. Drinking a few glasses of water a day helps you lose weight.


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	The philosophy of ”Amazing 7 Minute Meals” is to eat all 6 nutrients, educating the reader about herbs, spices, hard and soft vegetables, and about the benefits of fresh wholesome food. Using the ancient stir-fry technique, the recipes are cooked quickly, which results in better taste, less destruction of nutrients, and slower digestion. The Functions of the 6 Nutrients Your body can not function properly without them! Nutrients are important compounds found in food. They a ll have their own function in regulating specific body functions. They give the body energy, and help build and rebuild tissue. Nutrients are vital compounds for every body cell. Without a balanced intake of nutrients, your body can not function correctly: the brain will not function properly: nerves will not send accurate signals, digestion will not take place regularly, muscles, bones, even cells will not develop correctly. So, a balanced intake of food is necessary and vital! Limiting our intake with restricted diets often causes malnutrition, which can result in failing body functions in the short-term or over years: problems with bone density, bone and muscle strength, eye sight, even the risk of heart problems, or diabetes. A short review of the 6 nutrients and their functions: 1. Carbohydrates - Supply energy to our body. This also provides bulk in the form of cellulose, which is needed for a regular digestion, especially, to digest fats efficiently. High-glycemic or foods with simple sugars cause cravings. Those cravings can be seen as an addiction, and are the main reason , why people can not stick to a no-carb diet or very low-carb diet. An increase of eating foods with a low-glycemic level is proven to reduce the risk of developing diabetes, and has shown a decrease in blood-sugar levels and a significant decrease of insulin resistance. This doesn’t mean you should stop eating potatoes, noodles or any other food items on the High-glycemic list. It means, you should eat those food items combined with other food on the Low-Glycemic Level List. The key is the 80/20 formula: 80% low-glycemic combined with 20% high-glycemic food items. See Glycemic List 2. Fats - Nutrients responsible for rebuilding cell walls and transportation of vitamins A, D, E and K. Fat also insulates the body from heat, cold, and shock, and protects vital organs. Fat comes from various sources: 1. Poly-unsaturated fats - corn oil, safflower, soy oil, sunflower, and fatty ocean fish (omega-3), like tuna or salmon. 2. Mono-unsaturated fats - found in canola oil, olive oil, peanut oil, and in nuts. 3. Saturated fats - in cheese, coconut oil, cream, fatty meat (fresh or processed), the skin and fat of poultry, lard, palm oil, full-fat ice cream, or whole milk. 4. Trans-fatty acids - found in processed food, commercial baked products and fast food, shortening and margarines. Trans fatty fats tend to raise bad cholesterol. Avoid these completely! 3. Protein - The function of Proteins is to build hormones, muscles, tendons, hair and nails, and helps the immune system build antibodies. Proteins are made of amino acids, and they are vital to build a tremendous range of different structures and functions in our body, like regulating the metabolic process by controlling the fluid balance in the cells. It also helps build and repair tissues, enzymes, and some vitamins. Sources of protein are grain, dairy, soybean products, fish, meats and many vegetables. When people are suffering from malnutrition, the body stops certain functions, like burning food for energy and producing certain hormones. 4. Vitamins - The function of Vitamins is to work as our body’s regulators, needed in minute amounts, for growth, maintenance, and reproduction. • Vitamin A helps prevent night-blindness, and promotes good vision in general. It helps to keep your skin smooth and free from blemishes. It promotes growth and helps mucus membranes stay healthy. • B Vitamin helps the body with a whole range of functions: - Niacin helps keep the nervous system healthy. - Riboflavin helps cells use oxygen. - Thiamine helps promote the appetite and digestion. It is a fighter against cortisol, the hormone that makes us overeat. It regulates the nervous system and prevents irritability. It helps form co-enzymes needed for breaking down carbohydrates. The main function is that it helps the body release energy from food. • Vitamin C helps our immune system fight infections, helps protect our body against free radicals, and cancer. This powerful vitamin helps wounds heal, bruising clear-up, and broken bones mend. Vitamin C is the ‘cement material’ that holds body cells together. Vitamin C also improves the absorption of iron. • Vitamin D builds strong bones and teeth in children, and maintain strong bones in adults. Good sources of vitamin D are sunlight, butter, fatty fish, meat, and eggs. • Vitamin E is a fat-soluble vitamin, that provides protection against the effect of free radicals, which are potentially damaging to the body’s metabolism. Free radicals are proven to cause cardiovascular diseases and cancer. • Vitamin K helps prevent blood clots. Sources are: asparagus, cauliflower, green vegetables and lean meat. Vitamin A, D, E, and K are fat-soluble vitamins, and can be stored in the body. Vitamin C and the B-complex vitamins are water-soluble vitamins and must be replaced daily. 5. Minerals - The function of Minerals is building our bones, teeth, tissues, and body fluids. Minerals are needed to regulate body processes: • Calcium helps blood clot and keeps heart muscles, and nerves working properly. Calcium also improves bone-density and promotes stronger teeth. Sources are: broccoli, cabbage, cheese, greens, meat, milk, oysters, potatoes, salmon, sardines, soy-based products, tofu, and yogurt. • Iron can be seen as a blood and energy booster found in beans, legumes, peas, sardines, sesame seeds, shellfish, like clams, mussels, shrimp, oysters, spinach, turkey meat, and whole wheat bread. • Magnesium helps the nervous system to work properly, regulate our body's temperature, helps muscles contract, and it also helps cells to produce energy. Resources are: cheese, milk, vegetables, and whole-wheat bread. • Phosphorus helps balance the alkalis and acids in the blood. Sodium, Chloride, and Potassium are needed together to control osmosis (the process of the water flow in and out of the cells through the cell walls). Minerals also affect the brain function, nerve impulses, and functions of the involuntary muscles like our heart. 6. Water - 60% of our body mass is water. Our body maintains its water balance by routinely sending signals to drink and to urinate. When the body is sweating, the body also indicates that it needs water to prevent dehydration. It helps the growth, lubrication and maintenance of cells and tissue. Water also regulates our digestion system, and flushes out all chemical waste produced by our kidneys. Drinking a few glasses of water a day helps you lose weight. Back to the Top

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