Most of us are very busy people and we don’t always have time to prepare very complicated and fancy foods.  

Here are some healthy snacks which are quick, simple and easy to prepare yourself, but before I do, I also want to tell you the benefits of these snacks so that you know the “why” you are eating them and how they’ll impact your body.

What's the best snack you can get?

Let’s get started. One of the best snacks that you can get is a combination of nuts and seeds and dried fruits.

Nuts

These are absolutely great. They’re little powerhouses of energy and nutrition.
Walnuts look like little brains are wonderful for brain function. They contain omega-3 which are also great for your hair and your skin.

Brazil nuts are great for general repair, they are really good for your hormones, and they’re great for your skin. These are your anti-aging nuts, if you like.

Almonds are higher in protein, they also have vitamin E which is great for your skin. Almonds are also high in calcium and magnesium, so they’re going to be really good for your teeth, bones, nail and hair.

Hazelnuts are full of fiber. These are really good for you if your bowels are a little bit sluggish and for your hair and skin as well.

Seeds

We’ve got pumpkin seeds, sunflower seeds which are full of good oils that are going to help your joints, going to help brain function, and they’re also full of magnesium, calcium and zinc.  Zinc is especially beneficial to your immune system keeping you healthy.

Dried fruit

We’ve got dried fruit, just a little bit of dried fruit. Don’t have too much, because these are full of sugar. This is a great little handful. What you can do is you can put it in a little container and take it to work or carry it around in your handbag.
 
I am sure a lot of you are thinking about the calorie content 'oh nuts and seeds they’re really high in calories', but there will be less calories in this little handful than there will in a jam doughnut or a couple of chocolate biscuits. You’re not actually getting good nutrition from those junk foods – yet this handful of trail mix is going to be so nutritious with just about everything you need to keep you going until your next meal.

A savoury choice

If you fancy something a little bit more savoury, what you can do is roast them. Put them in a bowl, add a tiny drop of olive oil, sprinkle some sea salt or soy sauce and spread them on a baking tray.
Have your oven reasonably hot. Spread the nuts and the seeds on the tray. Roast them in the oven maybe for about 15 to 20 minutes until they’re dry and crispy. You can then cool them. These will keep in the fridge for a good number of days. Again, this is something if you fancy more of a savoury snack rather than something sweet.

What about vegetables?

We’ve got raw vegetables. We call them crudités. Use a nice little jar, which is easy to carry. Add in the humus on the bottom and then chop things like celery, cucumbers and carrots. Put them in the jar standing upright where the bottom part is in the dip.  It’s an absolutely fabulous snack, and the hummus has lovely oils and fats which will keep your blood sugars stable.

Nut butters

Nut butters are a favourite quick afternoon or morning snack. Have one or two teaspoons of peanut butter. You can also use other nut butters such as almond butter or cashew nut butter as well. Again, you can just take them off the spoon. Don’t have too many. You can actually go a little bit overboard so try and keep to a couple of teaspoons full.

If you’re going for things like peanut butter, make sure there’s no sugar and hydrogenated fats in it and low salt. You can also use these on oat cakes. Just spread a little bit and stick them together. Have a little bit of a peanut butter sandwich, if you like.

At this particular point, I wouldn’t recommend rice cakes purely because they are very high carbohydrate. They will break down very quickly, and they’ll give you a bit of a sugar hit, which is not what you want. Oat cakes are great because they release energy really, really slowly.

Eggs

This is a fabulous snack to take with you. It’s full of protein, will help to keep you going. I usually hard boil mine. You can either slice the eggs , place them in a little container with some sliced tomato and a little bit of salt and pepper, or you can mash it up with a little bit of organic mayonnaise, a sprinkle of curry powder and just eat it off the spoon. This is quite a filling snack and can be quite handy especially when you have a long time to wait before your next meal.

Night-time snacks

Having snacks at night before you go to bed is really important especially if you are not sleeping well and if you’re waking up in the middle of the night maybe with a little bit of palpitations. This is very often due to the fact that your blood sugar levels are so low that your body is waking up in a panic.
 They are best to eat about one hour before you go to sleep.

Full fat Greek yoghurt or sheep’s/goat’s yogurt (strained)  together with some cocoa powder. Don’t use a low fat version because you need the full fat to help keep your blood sugars level for as long as possible. Cocoa powder has only 25 calories per teaspoon so this is a great indulgent snack.

All you need is 2 tablespoons of the yoghurt and a heaped teaspoon of the cocoa powder. This will taste like chocolate mousse. It’s an ideal snack if you’re getting the sweet munchies at night, maybe if you’re watching TV or reading and you just feel like a little bit of chocolaty something. The other good thing about this snack is that cocoa powder is high in magnesium which will actually help you sleep.

Chocolate Yoghurt

Ingredients:
2 tablespoons full fat Greek yoghurt
2 teaspoon cocoa or cacao powder
½ teaspoon honey

How to make:
1. Add Greek yoghurt and cocoa/cacao to bowl.
2. Stir slowly.
3. Ready to serve.

Little energy balls

They’re great to carry with you. They’re great for that mid-afternoon slump.
Cinnamon and Chia Seed Energy Balls

 Ingredients:
250g pitted Medjool dates
4 – 6 tblsp of water
90g pecans
100g almonds
2 handfuls of sunflower seeds
2 tblsp of chia seeds
1 tsp of cinnamon
1 tsp of vanilla extract

How to make:

1. Simmer dates in a saucepan with water on a low heat for 5 minutes.
2. Whizz all other ingredients, in a food processor for a couple of seconds, until they’ve almost formed a flour-like consistency.
3. Drain and add dates to the food processor – making sure no water from the saucepan goes in.
4. Blend until a sticky paste is formed.
5. Using a tablespoon, scoop out the mixture, and roll into balls with your hands.
6. Store refrigerated in an air-tight container for up to 1 week.

Don’t go overboard with these. They are, as I say, little energy balls. They’re powerhouses of nutrition. One or two would be more than enough to actually see you through the break until your next meal.
 

Whether you flaunt your every move on the dance floor or sway to your favorite songs in the car, dance is an activity that everybody enjoys, in one way or another. Luckily, dancing is something that will not only bring a smile to your face, but can also help improve your physical and mental health. It is great exercise that gets your mind and muscles working no matter who you are.

When you move to certain rhythms, your body becomes synchronised with them, which is great for releasing all kinds of neurochemicals, some of which can help to inhibit all those things that make you feel stressed.

With so many different ways to dance from jumping around with the kids to some good music, shaking it out at a party or dance lessons, you’ll be gaining all these great benefits with every step that you take.

# 1: Increase Strength and Overall Health – Dancing is exercise so, naturally, it will assist in strengthening your bones and muscles. As your strength increases, you will have more energy to continue dancing. Your increased level of physical activity and exercise can help prevent illnesses such as diabetes, high blood pressure, and heart disease and reduce the risk of osteoporosis as your bones become stronger.

#2: Boost Memory – When you exercise, the levels of chemicals in your brain which encourage nerve cells to grow are increased and since dancing requires you to remember various steps and sequences, your brain power is boosted which helps to improve your memory. Dancing incorporates several brain functions at once- kinesthetic, rational, musical, and emotional. Utilizing all of these at the same time can further increase your neural activity, helping to reduce the risk of Alzheimer’s disease and dementia.
 
#3: Improve Flexibility – Stretching before and after dancing is very important to getting the most out of your movements and avoiding injury. As you continue dancing you will be stretching more consistently and will notice how each stretch will become easier to complete. As the stretches become easier, you will be able to go farther into each stretch, creating longer lines as you permanently lengthen your muscles and become more and more flexible. With this increased flexibility you will notice you have a wider range of motion and your dancing will become much easier.
 
#4: Increase Balance – In order to execute each move and sequence correctly, you will need to be able to maintain a strong center of gravity.  As you learn each movement and begin to gain increased flexibility and strength, your posture, balance and spatial awareness will naturally begin to improve, making each step easier for you to complete.

#5: Healthy Heart and Lungs – Dancing is great cardiovascular exercise. As you continue to dance and notice your strength and grace improving, you will witness an increase in your stamina.
 
#6: Reduce Stress – When you are dancing, your body is fully in that moment, focused on the music and your surroundings. Being around friends or that someone special to enjoy dancing to your favorite music can help you focus on strictly the moment you are in and aid in reducing the amount of cortisol your brain produces (the hormone that is associated with stress), lowering your stress and tension levels.
 
#7: Diminish Depression – You appear to get a much bigger release of endorphins when you dance than during other forms of exercise; it also connects with the emotional centres in the brain. For many people, dancing prompts an emotional release – often that’s uncomplicated happiness, while for some it can make them cry. It’s cathartic – a letting go of pent-up emotions.
 
# 8: Lose Weight – The consistent movement that dancing provides utilizes multiple muscle groups at the same time, helping to tone your entire body. A study in the Journal of Physiological Anthropology found that an exercise program of aerobic dance training is just as effective as jogging or cycling in order to improve body composition and aerobic strength. You may even notice a natural shift in your eating habits as you begin to feel healthier from your dancing, which also will aid in weight management.
 
# 9: Increase Social Improvement & Confidence – Everybody enjoys meeting new people. Dancing provides a fun environment to meet people who have the same interest as you.  ! This type of environment is perfect to either utilize your social skills if you are outgoing or to help strengthen your social skills if you have a quiet personality. Dancing is a great way to meet new friends and improves your social outlook while in an atmosphere where you can feel safe and comfortable.

So put on your dancing shoes, put on your favourite dance music and dance away with some smiles and laughs ! You deserve to have some fun !
 

We deprive ourselves of things we love for fear of bingeing, then we over-exercise so as not to feel guilty about slip-ups. What happened to the fine art of moderation ?

From the woman who won’t have a biscuit in case she ends up eating the whole packet, to the running fanatic who won’t stop until she’s done her allotted distance, I see many people trapped in cycles of excess and deprivation.

Some of us, it seems don’t know how to achieve consistent moderation in our lives.

Any kind of extreme or obsessive behavior is unhealthy for your body, mind and soul.

We certainly know that eating nothing but sweets and refined carbs is unhealthy, but we fail to recognise that too much unhealthy behavior can do damage too.

Too much of a good thing- For example, while regular exercise is, of course, good for us, over exercising is not. While normal exercise gives most people a boost, excessive exercise can lead to obsessive and solitary behavior, leading to exclusion from family and friends. It almost equates to addiction.

Treat yourself - A little of what we fancy appears to do us good, even if the benefit of a piece of cake or a glass of wine is simply the feel-good effect of a treat.

If you are going to indulge in something, you should do so joyfully and not guiltily. Constantly depriving ourselves of little indulgences is a fast track to feeling awful.

And cutting out certain foods because you don’t trust yourself to have just one will often trigger binge-eating, the thing you tried so hard to resist. Stretches of deprivation followed by excess also causes our health to suffer, especially our immune system, not to mention the psychological impact of veering between extremes.

There are plenty of things that you can enjoy – dark chocolate, red wine, a nice steak – that are good for you as well. Perhaps we shouldn’t be so fixed in definitions of what is good and bad for us. Exercise, fruit and green tea (good). Carbs, saturated fat and chocolate (bad). We tend to label things in very black and white terms, yet all we need is to start seeing things in shades of grey.

Balancing act-We don’t need to resign ourselves to a lifetime of all or nothing – learning the fine art of moderation is possible…

Flex Your Self-Control – learning to exercise self-control is crucial. Practice small acts of self-control regularly and you become better at self-control in the long run. Practising self-control in one area of your life can have a positive spill-over effect into other domains. If you can be more moderate with your emotions, your family, your working life, you will take a more moderate approach to your health and wellbeing, too.

Control your impulses – recognise that our drive to indulge isn’t a moral failing. It’s not your fault, it’s how our brains are designed. You need to take responsibility by recognizing that. Professor Paul Gilbert suggests treating impulsiveness by creating a space between first noticing the impulse and then indulging in it. If your problem is overeating, put a note on your fridge saying ,“Do you really need to eat me?” Give yourself 10 seconds where you can knock out the impulsive tendency and give the thinking brain a chance to kick in. Your emotional brain’s reaction is instant, your rational brain needs slightly longer.

Develop a compassionate attitude towards yourself - create a friendly understanding voice in your head which can forgive you and strengthen your determination instead of making you feel terrible.. Use language which empowers rather than critical talk. As Louise Hay would say, “Love Yourself !”.   

Change your language – The terms good or bad aren’t helpful. A woman will say she has been good when she’s eaten just 500 calories in a day or done excessive exercise, but that’s extremely bad for you. It’s important to educate yourself before applying definitions.

Use your senses – The key to being satisfied with just one glass or portion is to be mindful of what and how we eat and drink. Savour every mouthful and enjoy every last taste and smell and feel.

According to the World Health Organization and the Australia Food and Agriculture Organization, the chemical called Acrylamide can cause cancer.

You may be surprised at just how prevalent it is. In fact, the Food and Drug Administration recently published its latest research on the acrylamide content of common foods.

Here are those that topped the list:

• French Fries (made in restaurants)
• French Fries (oven baked)
• Potato Chips
• Breakfast Cereals
• Cookies
• Brewed Coffee
• Toast
• Pies and Cakes
• Crackers
• Soft Bread
• Chile con Carne
  
• Corn Snacks
• Popcorn
• Pretzels
• Pizza
• Burrito/Tostada
• Peanut Butter
• Breaded Chicken
• Bagels
• Soup Mix

 
How to Avoid Acrylamide ?

Thanks to a higher awareness of this concern, more and more farmers and food manufacturers are working to make their products with lower amounts of this chemical. However, there are also things you can do at home in order to lower your Acrylamide intake.

These things include:

• Fry potatoes only at 175 degrees Celsius (In my humble opinion avoid frying altogether!)
• Bake potatoes at 230 degrees Celsius or less .. my favourite oven temperature is 180C
• Soak vegetables in cold water before frying them
• Only lightly toast bread
• Content in the coffee cannot really be reduced, so if you are concerned about Acrylamide, consider cutting out coffee completely and drink lots of herbal teas.
  

Acrylamide can form when foods are fried or toasted to darker levels. By frying, baking, and toasting only lightly, you can lower the amount of the chemical found in the foods that you eat.

If you bake your own bread, add some rosemary to dough prior to baking -- just 1 teaspoon can reduce acrylamide by up to 60% ! The power of herbs are incredible and that is why I keep on stressing to my clients to drink gallons of herbal teas because the benefits are priceless !

If you want to avoid acrylamide altogether in your potatoes, steam or boil them. These cooking methods result in little or no acrylamide because the water keeps the temperature below the 250 degrees needed for an acrylamide reaction. As a general rule: Cook slower and at lower temperatures.
 
You may also want to include cancer-fighting foods in your diet. While researchers aren’t aware of any food that gets rid of acrylamide in your body, cruciferous vegetables are known cancer-fighters. Stock up on cancer preventative foods such as broccoli, cabbage, cauliflower, Brussels sprouts, green tea, moringa, berries, garlic, ginger, turmeric and drink herbal teas such as rosemary and tulsi.

Can't resist that chocolate cake ? You might have a valid reason...

You may think your cravings are just part of day-today life, but they could be a warning sign that something is wrong with your diet. So before you give in to that desire, try curbing those cravings with healthy alternatives.




CHEESE:
You might be deficient in: Essential Fatty Acids
Try replacing with:  Fatty acids: omega-3s, chia seeds, walnuts, cashew nuts, flax seeds.

PASTA, WHITE BREAD, PASTRIES:
You might be deficient in:  Chromium, a mineral that helps with functions such as digestion.
Try replacing with: Onion, romaine lettuce, tomato, sweet potato.

RED MEAT:
You might be deficient in: Iron
Try replacing with: Spinach, legumes, dried fruit. Eat fruit and vegetables high in vitamin C as this helps with iron absorption. i.e. squeeze lemon juice over your spinach.

CRISPS:
You might be deficient in: Chloride (salt)
Try replacing with:  Olives, tomato, celery, kelp (seaweed), broccoli, almonds and a little slice of feta cheese.

CHOCOLATE:
You might be deficient in: Magnesium
Try replacing with:  Raw cacao nibs (beans, powder), pulses, nuts and seeds.

FIZZY DRINKS:
You might be deficient in:  Calcium
Try replacing with: Sesame seeds/tahini, broccoli, kale, spinach, soybeans, okra.

COFFEE:
You might be deficient in: Iron
Try replacing with: red meat, beans, chickpeas, moringa tea.


CURB THOSE CRAVINGS

• If nothing but carbs will do, opt for wholegrain varieties, as they have a lower GI. Oatcakes are a good snack option. 
• Don't let habits form. Eating little and often rather than always reaching for something at 4p.m. will help avoid this. Vary your healthy snack choices - a piece of fruit or a handful of nuts or a piece of cheese with veggie sticks..
• Distract yourself - walk away from the crisps/chocolate cupboard and go for a walk, phone a friend, listen to music.
• Cut back on the alcohol - it stimulates the parts of our brain that provoke hunger, and decreases your inhibitions so you're less likely to care about eating the wrong things.
• Rest and relax - it's common to turn to naughty foods in times of stress. The hormones ghrelin and leptin, which control hunger, are also influenced by how much sleep we get, so rest up !
• Stay hydrated. Did you know that we often get our hunger pangs confused with thirst? When you feel an intense craving creeping up on you, try drinking a pint of water, and wait for the craving to fade...

The concept  of “food synergy,”  explains how two foods can be greater than the sum of their parts.
 
The idea of food synergy leads us down a path that I’m completely comfortable recommending. It’s a path toward eating more whole foods and plant foods and fewer processed foods; a path that seeks balance within broad dietary patterns instead of focusing on one or two particular foods or ingredients. It’s a path that leads us beyond "low-fat" or "low-carb."
 
The truth is that there are all sorts of examples of food synergy at work in research published over the last five years. We know now that in so many cases, the power in food is in the package, not the individual components.
 
When we nourish our bodies with the best foods that nature has to offer, our bodies respond positively by keeping us in good health.
 
Here are some of the most powerful food synergies currently known to science.
 
Oil and Veggies
A spoonful of oil mixed in with your veggies or greens may help to unlock their full nutritional benefits by absorbing more nutrients especially these four carotenoids alpha and beta carotenoid, lutein and lycopene, and two fat soluble vitamins, vitamin E and vitamin K.  The oil also promoted the absorption of vitamin A, which formed in the small intestine from alpha and beta carotene. The better absorption of the nutrients promotes a range of health benefits, including cancer prevention and eyesight preservation.
 
How much oil ? A little over two tablespoons per day. This can be spread out over lunch and dinner by drizzling over your salad and veggies.
 
 Broccoli and Tomatoes
Pairing broccoli with tomatoes is a match made in health heaven ! In a study to be published in the December 2004 issue of the Journal of Nutrition, prostate tumors grew much less in rats that were fed tomatoes and broccoli than in rats who ate diets containing broccoli alone or tomatoes alone, or diets that contained cancer-fighting substances that had been isolated from tomatoes or broccoli. The bottom line is that a lycopene supplement may not hurt, but the whole tomato will probably help more. And a tomato eaten with broccoli may help even more !
 
Apple skins and Cancer Prevention.  
The majority of an apple’s anticancer properties are hidden in the peel. The phytochemicals in the apple flesh seem to work best with the phytochemicals in the peel to reduce the risk of cancer. How do they work? To obtain a clue regarding the mechanism, they determined the effect of apple peels on the tumor suppressor protein, maspin, inside the cancer cells. Maspin is a tumor suppressor gene that has been shown to have tumor suppressor, anti-angiogenic, and antimetastatic properties in both breast and prostate cancer cells. The tumor cells found a way to turn this tumor suppressor gene off, and apple peels apparently turned it back on. An upregulation of this tumor-suppression gene, as you add more and more of the apple peel extract to each of the cancer types. The researchers concluded that apple peels may possess strong anti-proliferative effects against cancer cells, and should not be discarded from the diet.
 
Cooked tomatoes and olive oil or cheese
Ninety-eight percent of the flavonols (powerful phytochemicals) in tomatoes is found in the tomato skin, along with great amounts of two carotenoids (the most well-know of which is lycopene) are found in abundance in tomatoes. Carotenoids are fat soluble hence the absorption of these key nutrients is much greater when the tomatoes are cooked with fats such as olive oil or cheese. Most Mediterranean dishes use olive oil, cooked tomatoes and occasionally some cheese !  
 
Cruciferous vegetables
Two phytochemicals naturally found in cruciferous vegetables (cambene and indole 3-carbinol) were more active when combined, according to research that tested the compounds alone and together in rats. The researchers found that the two compounds were able to protect the rats against liver cancer much better together. Both cambene and indole 3-carbinol are known to activate important detoxification enzymes that help the body eliminate carcinogens before they harm our genes. Foods rich in cambene include Brussels sprouts and certain varieties of broccoli. And all cruciferous veggies are rich in indole 3-carbinol.
 
Bananas and Yogurt
Bananas contain inulin; research indicates inulin fuels the growth of yogurt’s healthy bacteria, which helps regulate digestion and boost immunity.
 
Vinegar and Rice
Vinegar decreases rice’s ability to raise blood sugar levels by 20 to 40 percent. Consider eating a stir-fry with a vinegar- based sauce or a brown rice casserole with a salad and vinegar dressing.
 
Apples and Cranberries
Both apples and cranberries are rich in a wide variety of antioxidants, including quercetin and anthocyanidins; research shows that when we eat these foods together, their antioxidant activity is significantly higher than if we eat the foods separately.
 
Green Tea and  Lemon
The vitamin C in lemon makes more of the catechins (a type of antioxidant) in green tea available to our bodies.
 
Raspberries and Chocolate
Scientists have discovered that when raspberries and chocolate are paired together, their disease-fighting flavonoids (quercetin in raspberries and catechin in chocolate) are even more effective at thinning the blood and improving heart health.
 
Turmeric and Black Pepper
The spice turmeric has anti-inflammatory properties—it’s being studied for its potential to fight cancer, improve liver function, lower cholesterol and stave off Alzheimer’s disease. When we combine it with black pepper, our bodies absorb 1,000 times more curcumin (turmeric’s active ingredient) than when turmeric is consumed alone.
 
Blueberries and Walnuts
Blueberries contain phytochemicals known as anthocyanins that protect the brain from oxidative damage, and walnuts are a rich source of the omega-3 fatty acids that help make us smarter. Research has shown that these compounds are even more powerful at sharpening memory and improving communication between brain cells when they work together.
 
Whole Grain Bread and Peanut Butter
Together, these two foods contain all nine of the essential amino acids our bodies need to build bones, muscles and hormones.
 
Chicken and Carrots
Chicken contains zinc, which is a mineral which our bodies need to efficiently metabolize the beta-carotene in carrots into vitamin A, a nutrient we need for healthy skin, strong eyes and a robust immune system.
 
Garlic and Onions
The organosulfur compounds in garlic and onions are more powerful in combination than alone. Together, they help remove plaque from arteries and keep blood vessels flexible and healthy.
 
Rosemary and Meat
Marinate your meat with rosemary before cooking: The herb is rich in antioxidants such as rosmarinic acid and carnosic acid that help neutralize carcinogenic compounds known as heterocyclic amines (HCAs) that form when meat reaches temperatures of 200C  degrees or higher.
 
Eggs with Cheese or Milk
The vitamin D in egg yolks makes the calcium in dairy more available to our bodies—important for bones and heart health as well. A study conducted by Mother Earth News in 2008 confirmed that pastured hens lay eggs with higher concentrations of vitamin D than those raised in confinement.
 
Oatmeal with Oranges or Strawberries
 Phenols (a plant compound) in oatmeal and vitamin C high in both oranges and strawberries, both lower LDL (bad) cholesterol. Eaten together, their ability to improve cholesterol and prevent heart disease is four times greater than what they’re capable of individually. Try eating oatmeal with strawberries or make oatmeal cookies using orange juice.
 
Oily Fish and Red Wine
Plant compounds in grapes known as polyphenols do more than promote good circulation—they also help our bodies absorb more of the brain-healthy omega-3s in fish. In cuisine fish and red wine do not mix – yet am sure once in a while you can break the rules to reap the benefits !
 
Garlic and Fish
Both of these foods fight inflammation and disease, but together, they’re even more powerful: Research has shown that a combination of garlic and fish lowers LDL (bad) cholesterol more effectively than eating the foods on their own.
 
Fish and Broccoli
Fish contains the mineral selenium, and broccoli is rich in a disease-fighting compound known as sulforaphane. Research shows that selenium and sulforaphane together are 13 times more effective at slowing cancer cell growth than when eaten alone. Brazil nuts are also very high in selenium.
 
Lemon and Spinach
The vitamin C in lemons helps our bodies absorb more of spinach’s plant-based iron, a mineral that prevents mood swings and promotes happiness.
 
Red Wine and Almonds
Together, the antioxidant resveratrol in red wine and the vitamin E in almonds boost the body’s ability to thin the blood and improve the health of blood vessel linings.
 
Beet Greens and Chickpeas
Chickpeas are a good source of vitamin B6, which helps our bodies absorb the magnesium found in beet greens (B6 helps facilitate the transport of magnesium across cell membranes). These nutrients work together in the body to ease the symptoms of PMS (Premenstrual Syndrome) , ADHD and of course is great for athletes !
 
Broccoli and Pine Nuts
The vitamin C in broccoli helps keep the vitamin E in pine nuts active and potent.
 
Moringa and Ginger
This is an incredible duo worth mentioning. When paired together their healing properties are intensified. They both have anti-inflammatory, cancer preventative,  blood sugar and cholesterol lowering properties in addition to aiding people with anemia, stomach issues, headaches and high blood pressure.  This is my favourite tea combination !
 
 

We've known for nearly a century and a half, since the 1870 siege of Paris during the Franco-Prussian War, that type 2 diabetes could be reversed by an extreme reduction in food intake. This has since been demonstrated experimentally; by starving people enough, you can reverse diabetes. Diabetes specialists have long known that the tiny proportion of iron-willed diabetics who can substantially decrease their weight and maintain this can exhibit a return to normal metabolism.

A label is required to allow doctors to recognize and appropriately manage this subgroup who are willing to do anything to get rid of their diabetes. These are the Health-Motivated. At the time of diagnosis, the Health-Motivated individuals will benefit from being advised that they are likely to be able to reverse their diabetes completely by losing up to a fifth of their body weight. And then, only if they’re shown to be not sufficiently strongly motivated, should the routine guidelines for managing type 2 diabetes be rolled out, which include lots of drugs.

 Unfortunately, the control of blood sugar with medication has proven to be unsustainable and may actually exacerbate obesity, making us put on more weight, and, thus, creating a vicious cycle. There’s got to be a better way.

Instead of starving oneself by eating less food, what if we instead just eat better food?

Eating a diet that emphasizes all-you-can-eat greens, lots of vegetables, beans, some whole grains, nuts, and seeds, at least 90% plant-based. So, at least one big salad every day—like a pound of raw greens, veggie-bean soup, a handful of nuts and seeds, fruit at every meal, a pound of cooked greens, some whole grains, but no refined grains, junk food, or oil, and a restriction on animal products.

 Thirteen diabetic men and women sticking to this diet for an average of seven months.

How’d they do?

Hemoglobin A1C is considered the best measure of blood sugar control. Below six is normal, non-diabetic, but the official American Diabetes Association target is to get diabetics at least down to 7. And anything above seven is uncontrolled diabetes.

Here’s where they all started out after having diabetes for an average of more than seven years. Then, they started plowing in the plants: months 1, 2, 3, 4, 5, 6, 7.  After about seven months, their average A1C dropped from a diabetic 8.2 down to a non-diabetic 5.8. The majority dropped down to normal, and this is after dropping most of their medications.

Now, this was a pilot study, just a handful of people, no control group, and included only people who could actually stick to the diet, a retrospective case series, considered one of the weakest forms of published evidence.

However, the magnitude of the effect they found indicates that a high nutrient density diet can be very effective for some people.

With a little guidance and some helpful tips it is possible to not have to spend a fortune to eat a healthy, balanced diet. In fact an authentic, traditional Mediterranean diet is a nutritious and balanced diet to follow for life.

The traditional Mediterranean diet consists of fruit and vegetables, carob, honey, whole grains, beans and other pulses, fish, eggs, goat’s cheese, yogurt, virgin olive oil, garlic, onions and herbs, wild edible plants and mushrooms, nuts and seeds, red meat is eaten once a week and let’s not forget that glass of red wine.

Foods made from refined sugar and grains such as white bread, cakes, cookies and pastries are consumed in very small amounts. All for a healthier weight, less belly fat, and a lower risk for heart disease, stroke, high blood pressure, diabetes and cancer.

There have been recent studies claiming healthy food is only for the rich, this can make sense when you visit the health food shop and find yourself with a three-figure bill starring at you as you had happened to add in  wild-caught fish, grass-fed beef and organic cheeses, eggs and a couple of healthy bars.  

For more realistic measures and economical buys for healthy eating and living, here are a couple of tips to follow:

• Pulses: Focus more meals around beans, pulses and vegetables. Reducing the amount of meat, snack foods and dessert items in your shopping cart, keeps more cash in your pocket, can help you lose weight and improve your health. A little note here. You can still buy organic pulses, whole grains and rice as they are still reasonably priced.

Shop for nutrient dense foods at a bargain.  These may include:

• Canned or fresh sardines -  loaded with magnesium, calcium, omega-3’s.
  

• Beans - are one of the best sources to lose weight as it contains cholecystokinin which works as an appetite suppressant naturally. As per a study conducted on 8 subjects, it was found the hormone levels of the subjects had increased by consuming a meal full of beans. Beans also aid in maintaining the blood sugar level in the body and keep the cholesterol level in control.
  

• Lentils - high in calcium, iron and magnesium, phosphorous, sulfur and vitamin A. Lentils are   a good source of proteins and are a nutritional powerfood.
  

• Black rice with more antioxidants and fiber than blueberries
  

• Dark meat chicken, packed with protein, B vitamins, and minerals like iron and zinc. (remove the skin of course)
  

• Oatmeal - normalize blood glucose in diabetes, helps neutralise excess cholesterol, contains high amounts of calcium, iodine, phosphorous, iron, vitamin E, B-complex vitamins. Most sugar free mueslis are made with oats and are delicious eaten with a banana and a tablespoon of yogurt and some cinnamon.  
  

• Eggs are the best source of protein that help you to feel full for a longer period of time and curbs the urge to eat. They have some vitamin A, B vitamins, vitamin D, vitamin E, calcium, iron, phosphorous, zinc and some selenium. Organic or free range eggs are best.
  

• Be choosy about produce. Local, in-season is riper and tastier and costs  less than buying out of   season. Fruit and veg  is more expensive at the beginning of it’s season and then towards the middle or end it becomes more plentiful and is cheaper to buy. Farmer’s markets is another place to  hang out at. There you can buy large quantities of fruits, vegetables and other home made items such as whole grain breads, cheeses and wines.
  

• Organic or grow your own: Fruit and vegetables that would be worth growing your own or buying organic due to the high pesticide levels are: apples, celery, strawberries, peaches, spinach (or most leafy green vegetables such as lettuces, fresh coriander, Swiss chard etc), nectarines, grapes, sweet bell peppers, potatoes.
  

• Sweet treats:  Dark chocolate, fruits, low carb health bars, honey and walnuts, dried fruits.
  

• Studies show that you’ll make 30 per cent fewer unhealthy, impulse buys at the supermarket if you go shopping after a meal and pay with cash. So make sure to go shopping on a full stomach and cash in your wallet ! 

Black Cumin also known as Nigella sativa is a small flowering shrub with purple or white-tinged flowers that grows in Eastern Europe, the Middle East, and western Asia.

While it may look unsuspecting, the shrub produces fruits that have tiny black seeds. These black seeds have been used in remedies for thousands of years.

Archaeologists even found black seeds in King Tut’s tomb, emphasizing their importance in history for healing and protection.

The benefits to consider are:

1. Helps Fight Cancer

Thanks to its potent phytochemicals and antioxidant capabilities, black cumin seed oil has been shown by Croatian scientists that evaluated the antitumor activity of thymoquinone and thymohydroquinone using an animal model study and discovered that these two phytochemicals found in black seed oil resulted in a 52 percent decrease in tumor cells. (12)

In vitro research in recent years also reveals that thymoquinone, the most abundant bioactive component in black seed oil, helps induce apoptosis (programmed cell death) in leukemia cells, breast cancer cells and brain tumor cells. (13, 14, 15)

Additionally, researchers from the Sidney Kimmel Cancer Center at Jefferson Health have shown that not only can black seed kill off pancreatic cancer cells, but it also appears to inhibit development of pancreatic cancer. This cancer preventative ability is attributed to black seed’s thymoquinone and its anti-inflammatory properties. (16)

2. Promotes Liver Health

For those that have struggled with poor liver function due to medication side effects, alcohol consumption or disease, black seed oil could greatly speed the healing process. In a recent animal model study, scientists discovered that black seed oil benefits the function of the liver and helps prevent both damage and disease. (17)

3. Combats Diabetes

Explained in a recent article published by the Journal of Endocrinology and Metabolism, researchers from the Indian Council of Medical Research highlight that black cumin seed oil “causes gradual partial regeneration of pancreatic beta-cells, increases the lowered serum insulin concentrations and decreases the elevated serum glucose.” (19) This is actually quite profound because Nigella sativa is one of the few substances on the planet that is suggested to help prevent both type 1 and type 2 diabetes.

In fact, according to the study, black cumin seed “improves glucose tolerance as efficiently as metformin; yet it has not shown significant adverse effects and has very low toxicity.” This is huge because metformin, one of the most commonly prescribed type 2 diabetes drugs, can cause a wide slew of side effects, including: (20)

• Bloating
• Constipation/diarrhea
• Flushing of the skin
• Gas/indigestion
• Heartburn
• Headache
• Nail changes
• Metallic taste in mouth
• Muscle pain
• Stomach pain

4. Aids Weight Loss

Black seed oil weight loss claims actually do have some science behind them. The Journal of Diabetes and Metabolic Disorders published a study systemically reviewing the literature for plants that have anti-obesity properties and discovered that black seed oil was among the most effective natural remedies on the planet. (21)

Another systematic review and meta-analysis published in 2018 highlights the findings of at least 11 placebo-controlled clinical trials that reveal the ability of a black seed supplement to help lower body weight. Supplementation was also shown to decrease body mass index (BMI) and waist circumference. It’s also important to note that there were no serious side effects of black seed supplementation reported in any of the studies. (22)

5. Protects Skin

In a study conducted by Iranian researchers, Nigella saliva was found as effective as the skin cream Betamethasone in improving quality of life and decreasing severity of hand eczema. (23) As long as you don’t have an allergic reaction to black seed oil, it does not come with a laundry list of terrifying side effects like conventional creams.

Betamethasone, for example, may cause swelling in your face or hands, swelling or tingling in your mouth or throat, chest tightness, trouble breathing, skin color changes, dark freckles, easy bruising, muscle weakness, and severe attention. Weight gain around your neck, upper back, breast, face or waist is also in the realm of possibility. (24)

I don’t know about you, but I would much rather use something natural on my skin like black seed oil or moringa oil.

6. Benefits Hair

Black cumin seed oil is often featured on lists of natural ways to boost hair and scalp health in numerous ways. Since it contains nigellone, shown by research to be an impressive antihistamine, it may help with hair loss due to androgenic alopecia or alopecia areata. With its antioxidant, antibacterial and anti-inflammatory properties, it can also help the health of the scalp in general, discouraging dandruff and dryness, and improve hair health at the same time. (25, 26)

7. Treats Infections (MRSA)

Of all the superbugs that black seed oil can kill, methicillin resistant staphylococcus aureus (MRSA) is one of the most important. MRSA is plaguing hospitals and nursing homes across the globe because ordinary staph infections are becoming resistant to generic antibiotics. The elderly population is especially at risk because it is generally associated with invasive procedures, such as surgeries, intravenous tubing and artificial joints. (27) Primarily due to weakened immunity, the growing population of senior citizens has made MRSA a global public health risk.

Thankfully, one of the strongest black seed oil benefits may help. Pakistan scientists took several strains of MRSA and discovered that each one was sensitive to N. sativa, proving that black seed oil can help slow down or stop MRSA from spreading out of control. (28)

8. Improves Fertility

One randomized, double-blind, placebo-controlled clinical trial evaluated whether or not black seed oil could help infertile male subjects with abnormal sperm. The control group orally took 2.5 milliliters of black seed oil while the placebo group received the same amount of liquid paraffin twice a day for two months. The results revealed that the black seed oil group had improvements in their sperm count as well as sperm motility and semen volume. (29)

A systematic review published in 2015 in the Journal of Herbal Medicine also looked at the effects of black seeds on male infertility. The researchers reviewed studies that took place between 2000 and 2014, and overall, they concluded that black seed can “positively influence sperm parameters, semen, Leydig cells, reproductive organs and sexual hormones.” (30)

9. Balances Cholesterol

A study using an animal model published in 2017 found that an aqueous extract of Nigella sativa not only had anti-diabetic effects on animal subjects, but also helped with cholesterol. After six weeks of given the diabetic animal subjects low doses of black seed, total cholesterol, LDL (“bad”) cholesterol and glucose levels all came down while HDL (“good”) cholesterol increased. (31)

Another older randomized, double-blind, placebo-controlled trial was conducted with human subjects who had mild hypertension. There was a placebo group, a group that took 100 milligrams of black seed twice a day and a group that took 200 milligrams twice a day. After eight weeks of this supplementation, researchers found that the people who took the black seed supplement had their systolic blood pressure and diastolic blood pressure decrease in “a dose-dependent manner.”  Additionally, the black seed extract supplement caused a “significant decline” in both total cholesterol and LDL cholesterol. (32)

So overall, it appears that black seed may help lower cholesterol as well as blood sugar and blood pressure.
 
Is black cumin seed oil safe?

It’s possible that black seed oil can increase the effects of medicines that the body processes through the cytochrome P450 pathway. Enzymes in this pathway metabolize 90 percent of common medications. Examples of common medications can include beta-blockers such as metoprolol (Lopressor) and the blood thinner warfarin (Coumadin).

If you take any prescription medications regularly, talk to your doctor before starting to take black cumin seed oil. You shouldn’t stop taking any of your regular medications without talking to your doctor first.

Black seed oil can be helpful to liver function, but taking too much black seed oil can also be harmful to your liver and kidneys. If you have problems with either of these organs, talk to your doctor to determine a safe dose (if any). Also, topical black seed oil can cause allergic reactions. Do a patch test before applying it to a large area on your skin.

Black seed oil uses:

If you’re looking to expand your palate, you can incorporate black seeds into your dishes. Suggestions on foods to add black seeds to include:

• toasted and sprinkled on flatbreads like naan
• toasted and sprinkled over bagels or biscuits
• added to soups, curries, and stir-fries
• grinding them and mixing them with other seasonings like mustard, fennel, and cumin seeds
  

You can also purchase black cumin seed oil at most health stores and pharmacies.

Next steps:

Currently, there aren’t specific daily recommendations for how much black seed oil to take for good health. Incorporating the unprocessed seeds into dishes and skin products is the safest way to use black seed oil. If you choose a product with individual packaging, follow the recommended dose — usually a daily intake of about 1 to 2 teaspoons. Talk with your doctor before you start taking black seed oil, and include it on your home medication list.

Black Seed Oil Uses:

It can be diluted with a  few teaspoons of a carrier oil like coconut, olive or almond oil. Once diluted, it can help with common skin concerns like acne and eczema thanks to its antibacterial and anti-inflammatory properties. Some people also find it helpful for psoriasis and rosacea.

It can easily be added to homemade massage oils and lotions to experience the many black cumin seed benefits. For a warming massage, simply add one drop to one tablespoon of a carrier oil. To boost hair and scalp health, a few drops of oil can be added to hair products like shampoo and conditioner. If you enjoy making homemade fragrances with essential oils, it’s good to know that black seed oil has a peppery scent and works well as a base note.

With its spicy flavor, a high-quality (100 percent pure, therapeutic grade and certified USDA organic) black seed oil can be used in all kinds of recipes from meat main courses to soups and stews. You can also add it to beverages like chai tea latte and smoothies.

Some companies also specify that their black seed oil is cold-pressed, which typically means that the oil is extracted from the Nigella sativa seeds without the use of heat from an external source resulting. Sometimes, cold-pressed oils are said to be more flavorful. Want to give black cumin seed oil a try?