|
30/1/2020 0 Comments Drinking Tea At Least Three Times a Week is Linked With a Longer And Healthier Life.Drinking at least three cups of tea a day is one of the golden rules listed in my book the Med Life Diet and also one of the health building pillars in creating lifelong health. It is one of the things which I stress time and time again to my clients during our sessions… drink herbal teas ! The health benefits which you receive are immense.
According to the study published in the European Journal of Preventative Cardiology, habitual tea consumption is associated with lower risks of cardiovascular disease and all-cause death. The favourable health effects are most robust for green tea and long-term habitual tea drinkers. The analysis included 100,902 participants of the China-PAR project. Participants were classified into two groups: habitual tea drinkers (three or more times a week) and never or non-habitual tea drinkers (less than three times a week) and followed-up for a median of 7.3 years. Habitual tea consumption was associated with more healthy years of life and longer life expectancy. For example, the analyses estimated that 50-year-old habitual tea drinkers would develop coronary heart disease and stroke 1.41 years later and live 1.26 years longer than those who never or seldom drank tea. Compared with never or non-habitual tea drinkers, habitual tea consumers had a 20% lower risk of incident heart disease and stroke, 22% lower risk of fatal heart disease and stroke, and 15% decreased risk of all-cause death. In a sub-analysis by type of tea, drinking green tea was linked with approximately 25% lower risks for incident heart disease and stroke, fatal heart disease and stroke, and all-cause death. However, no significant associations were observed for black tea. Dr. Gu noted that a preference for green tea is unique to East Asia: “In our study population, 49% of habitual tea drinkers consumed green tea most frequently, while only 8% preferred black tea. The small proportion of habitual black tea drinkers might make it more difficult to observe robust associations, but our findings hint at a differential effect between tea types." The researchers suggest two factors may be at play. First, green tea is a rich source of polyphenols which protect against cardiovascular disease and its risk factors including high blood pressure and dyslipidaemia. Black tea is fully fermented and during this process polyphenols are oxidised into pigments and may lose their antioxidant effects. Second, black tea is often served with milk, which previous research has shown may counteract the favourable health effects of tea on vascular function. Health Benefits of Herbal Tea Preventing and Treating the Common Cold: Elder berry, Tulsi, Oregano, Peppermint, Ginger, Cinnamon Improves Digestion, Reduces Symptoms of Indigestion, Bloating and Vomiting: Dandelion, Chamomile, Anise, Fennel, Cinnamon, Ginger, Peppermint. Boosts Immune System: antioxidants and vitamins found in herbal teas are great for fighting disease and infections. Elderberry, Echinacea, elderberry, echinacea, ginger, and liquorice root tea. Reduces Inflammation: can greatly help those that suffer from arthritis. Can reduce pain, swelling, and tiredness in joints. Moringa, turmeric and ginger. Anti-ageing: Doesn’t everyone wish they could look and feel younger? Antioxidants found in herbal teas have shown to aid in slowing down the ageing process. Moringa, Tulsi, Rooibos, Ginger, Rosemary Relieve Stress, Anxiety, Depression and Insomnia: Chamomile, Tulsi, Rose, Rooibos. Lower Blood Pressure: Hibiscus can decrease blood pressure without any negative side effects due to the chemicals it contains. Always consult your doctor before taking it – if you take blood pressure lowering tablets. Great for Skin Health and Acne: Calendula, Rooibos and Chamomile. are some of the best teas for treating the skin due to their antioxidants and antibacterial properties. Spearmint tea may also work as it reduces the breakout of acne. Rooibos tea: has a whole bunch of health benefits. It is great for skin care as it relieves acne and eczema. It also hides the signs of ageing by reducing wrinkles thanks to all the antioxidants. In addition, the calcium and fluoride in rooibos tea make it great for bone health. These minerals reduce the chances of developing arthritis and joint pain. Other benefits include treating headaches, asthma, and allergies. Peppermint Tea: If you’re experiencing problems with your digestive health, then you should try drinking some Peppermint Tea. This tea helps relieve symptoms of bloating and abdominal gas, as well as relieving muscle spasms. Peppermint can also help treat colds and nausea. However, it should not be consumed for indigestion or heartburn problems. Check out our Organic Moringa Peppermint Tea. Ginger Tea: Ginger tea is also best for your digestive health. It helps relieve nausea and vomiting like peppermint, however, ginger does treat indigestion, heartburn, and stomach pains. Drinking ginger tea is one of the best natural methods for treating inflammation, due to the gingerol found in the root. Ginger tea is also good for reducing menstrual discomfort, weight loss, and enhances brain function. Try some of our ginger teas.
0 Comments
Written By Michael Greger M.D. FACLM on January 14th, 2020 by www.nutritionfacts.org Recommendations on limiting sugar consumption vary around the world, with guidelines ranging from “limit sweet desserts to one every other day” to keep sugar consumption to 4 or less occasions per day.” In the United States, the American Heart Association is leading the charge, “proposing dramatic reductions in the consumption of soft drinks and other sweetened products” and recommending fewer than about 5 percent of calories a day from added sugars, which may not even allow for a single can of soda. Why is the American Heart Association so concerned about sugar? “Over consumption of added sugars has long been associated with an increased risk of cardiovascular disease,” meaning heart disease and strokes. We used to think added sugars were just a marker for an unhealthy diet. At fast-food restaurants, for example, people may be more likely to order a cheeseburger with their super-sized soda than a salad. However, the new thinking is that the added sugars in processed foods and drinks may be independent risk factors in and of themselves. Indeed, worse than just empty calories, they may be actively disease-promoting calories, which I discuss in my video Does Diet Soda Increase Stroke Risk as Much as Regular Soda?. At 1:14 in my video, you can see a chart of how much added sugar the American public is consuming. The data show that only about 1 percent meet the American Heart Association recommendation to keep added sugar intake down to 5 or 6 percent of daily caloric intake. Most people are up around 15 percent, which is where cardiovascular disease risk starts to take off. There is a doubling of risk at about 25 percent of calories and a quadrupling of risk for those getting one-third of their daily caloric intake from added sugar. Two hundred years ago, we ate an estimated 7 pounds of sugar annually. Today, we may consume dozens of pounds of sugar a year. We’re hardwired to like sweet foods because we evolved surrounded by fruit, not Froot Loops, but this adaptation is “terribly misused and abused” today, “hijacked” by the food industry for our pleasure and their profits. “Why are we consuming so much sugar despite knowing too much can harm us?” Yes, it may have an addictive quality and there’s the hard wiring, but the processed food industry isn’t helping. Seventy five percent of packaged foods and beverages in the United States contain added sweeteners, mostly coming from sugar-sweetened beverages like soda, which are thought responsible for more than a 100,000 deaths worldwide and millions of years of healthy life lost. Given this, can we just switch to diet sodas? By choosing diet drinks, can’t we get that sweet taste we crave without any of the downsides? Unfortunately, studies indicate that “routine consumption of diet soft drinks is linked to increases in the same risks that many seek to avoid by using artificial sweeteners—namely type 2 diabetes, metabolic syndrome heart disease, and stroke.” At 3:15 in my video, you can see data showing the increased risks of cardiovascular disease associated with regular soft drinks and also diet soda. They aren’t that dissimilar. “In other words, the belief that artificially sweetened diet beverages reduce long-term health risks is not supported by scientific evidence, and instead, scientific data indicate that diet soft drink consumption may contribute to the very health risks people have been seeking to avoid.” But, why? It makes sense that drinking all that sugar in a regular soft drink might increase stroke risk, due to the extra inflammation and triglycerides, but why does a can of diet soda appear to increase stroke risk the same amount? It’s possible that the caramel coloring in brown sodas like colas plays a role, but another possibility is that “artificial sweeteners may increase the desire for sugar-sweetened, energy-dense beverages/foods.” The problem with artificial sweeteners “is that a disconnect ultimately develops between the amount of sweetness the brain tastes and how much glucose [blood sugar] ends up coming to the brain.” The brain feels cheated and “figures you have to eat more and more and more sweetness in order to get any calories out of it.” So, “as a consequence, at the end of the day, your brain says, ‘OK, at some point I need some glucose blood sugar here.’ And then you eat an entire cake, because nobody can hold out in the end.” If people are given Sprite, Sprite Zero (a zero-calorie soda), or unsweetened, carbonated, lemon-lime water, but aren’t told which drink they’re getting or what the study is about, when they’re later offered a choice of M&M’s, spring water, or sugar-free gum, who do you think picks the M&M’s? Those who drank the artificially sweetened soda were nearly three times more likely to take the candy than those who consumed either the sugar-sweetened or unsweetened drinks. So, it wasn’t a matter of sweet versus non-sweet or calories versus no-calories. There’s something about non-caloric sweeteners that somehow tricks the brain. The researchers did another study in which everyone was given Oreos and were then asked how satisfied the cookies made them feel. Once again, those who drank the artificially sweetened Sprite Zero reported feeling less satisfied than those who drank the regular Sprite or the sparkling water. "These results are consistent with recent [brain imaging] studies demonstrating that regular consumption of [artificial sweeteners] can alter the neural pathways responsible for the hedonic [or pleasure] response to food.” Indeed, “the only way really to prevent this problem—to break the addiction—is to go completely cold turkey and go off all sweeteners—artificial as well as fructose [table sugar and high fructose corn syrup]. Eventually, the brain resets itself and you don’t crave it as much.” We’ve always assumed the “consumption of both sugar and artificial sweeteners may be changing our palates or taste preferences over time, increasing our desire for sweet foods. Unfortunately, the data on this were lacking”…until now. Twenty people agreed to cut out all added sugars and artificial sweeteners for two weeks. Afterwards, 95 percent “found that sweet foods and drinks tasted sweeter or too sweet” and “said moving forward they would use less or even no sugar.” What’s more, most stopped craving sugar within the first week—after only six days. This suggests a two-week sugar challenge, or even a one-week challenge, may “help to reset taste preferences and make consuming less or no sugar easier.” Perhaps we should be recommending it to our patients. “Eating fewer processed foods and choosing more real, whole, and plant-based foods make it easy to consume less sugar.” A new year often signifies a fresh start for many people. For some, this means setting health goals, such as losing weight, following a healthier diet, and starting an exercise routine.
However, more often than not, the health and wellness resolutions chosen are highly restrictive and unsustainable, leading most people to break their resolutions within a few weeks. To break that cycle, it’s important to make resolutions that can add to creating healthy habits for life. Here are 17 New Year’s resolutions you can actually keep: 1. Eat clean unprocessed whole foods One of the easiest and most sustainable ways to improve overall health is to eat clean whole foods, including vegetables, fruits, nuts, seeds, whole grains, fish / seafood and lean meats. Research shows that following a whole-foods-based diet may significantly reduce heart disease risk factors, body weight, and blood sugar levels, as well as decrease your risk of certain diseases, such as type 2 diabetes. 2. Sit less and move more ! Whether it’s due to having a sedentary job or simply being inactive, many people sit more than they should. If you have a desk job that requires long periods of sitting, make a resolution to go for a 15-minute walk at lunch or to get up and walk for 5 minutes every hour. 3. Cut back on sugary drinks even the ones labeled "zero" calories or "stevia" etc.. Cutting back on sugary drinks is really important because sugary drinks are linked to an increased risk of obesity, fatty liver, heart disease, insulin resistance, and cavities in both children and adults. 4. Sleep, sleep and sleep. Sleep is an essential part of overall good health. Sleep deprivation can lead to serious consequences. For instance, lack of sleep may increase your risk of weight gain, heart disease, and depression. 5. Find a physical activity that you enjoy To get started, choose an activity based on enjoyment and whether it fits into your schedule. For example, taking a half-hour walk, jog, or bike ride before work, or swimming at a gym that’s on your way home, are simple and sustainable exercise resolutions. Then, set an attainable goal, such as planning to walk a few specific days per week instead of aiming for every day. 6. Take more ‘me time’ and practice self-care Taking time for yourself is not selfish. In fact, it’s imperative for optimal health and well-being. This is especially true for those in caretaker roles, such as parents and healthcare workers Self-care doesn’t have to be elaborate or time consuming. It can simply mean taking a bath every week, attending your favorite weekly yoga class, having a cuppa tea with a friend, going for a walk in nature, or getting an extra hour of sleep. 7. Cook more meals at home Research shows that people who cook more meals at home have better quality diet and less body fat than people who eat more meals on the go. In fact, a study in 11,396 adults found that those who ate 5 or more home-cooked meals per week were 28% less likely to be overweight, compared with those who ate fewer than 3 home-cooked meals per week. Start by making one meal a day, then increase the frequency over time until you’re making the majority of your meals and snacks at home. 8. Give nature some loving and get outside Spending more time outdoors can improve health by relieving stress, elevating mood, and even lowering blood pressure. Take walks in the park, on the beach or even go camping ! 9. Limit screen time Many people depend on their phones and computers for work and entertainment. However, spending too much time on electronic devices — particularly on social media — has been linked to depression, anxiety, and loneliness in some studies. 10. Try meditation Meditation is an evidence-based way to promote mental well-being. It may be particularly helpful for people who have anxiety or depression. There are many ways to meditate, and it’s easy to find books, podcasts, and apps that teach you how to start a meditation practice. 11. Cut back on alcohol Though alcohol can certainly fit into a healthy diet, indulging too often can negatively affect your health. What’s more, drinking alcohol frequently may keep you from reaching your health and wellness goals. Limit yourself to two drinks a week. 12. Take a vacation Taking a vacation — even a short one — may have significant and immediate positive effects on stress levels and may enhance well-being. 13. Try a new hobby It’s common for adults to let once-loved hobbies fall by the wayside as they get older due to busy schedules or lack of motivation. However, research shows that partaking in a hobby that you love can help you live a longer, healthier life (study). 14. Visit your doctor Getting examined regularly by your healthcare practitioner is important for many reasons. Having regular blood work and necessary screenings can help spot potential problems before they turn into something more serious. 15. Take care of your teeth Brushing and flossing your teeth regularly can help prevent oral conditions like gum disease and bad breath . In addition, recent research shows that gum disease may be associated with serious health conditions, such as Alzheimer’s and heart disease, making oral care all the more important. 16. Create a sustainable, nourishing diet Instead of making a plan to follow yet another restrictive fad diet, this New Year, make a resolution to break the dieting cycle and create a sustainable, nourishing eating pattern that works for you. The healthiest diet is one that’s rich in whole, nutrient-dense foods and low in heavily processed, sugary products. A healthy, long-term diet should not only be nutritious but also adaptable, meaning you can follow it for life — no matter the circumstances. A sustainable eating pattern can be maintained on vacation, during holidays, and at parties because it’s nonrestrictive and suited to your lifestyle. Check out my book to get started. 17. Drink herbal teas Drinking at least 3 mugs of herbal teas a day will definitely benefit your health. Herbs are packed with antioxidants, vitamins, minerals and anti-bacterial, anti-fungal, anti-inflammatory properties just to name a few. As they say there is a herb to treat almost every ailment. So make a cuppa of herbal tea… choose from ginger, chamomile, cinnamon, anise, mint, moringa, tulsi, turmeric, cloves and so much more. Get imaginative and make your own mix ! Though most New Year’s resolutions are only kept for a short period, the healthy resolutions listed above are sustainable ways to create healthier eating and lifestyle habits for life. It's all about creating a healthier relationship with food and taking better care of your body and mind which can drastically improve your health in various ways. Are hidden food sensitivities making you fat, fatigued, foggy?
How hidden food sensitivities promote degenerative diseases Food could be your greatest ally in helping prevent and treat illness. Statistics clearly reveal heart disease as the leading cause of death for men and women globally. The number one killer thrives on an arsenal of risk factors, such as hypertension, abnormal lipid profiles, obesity and chronic inflammation. Some of these factors are interdependent. An adequate supply of healthy essential nutrients is one of the most effective preventative measures against heart disease. To address the problems of abnormal cholesterol, obesity and hypertension, we are strongly advised to consume heart healthy food groups including fibres, lean proteins, healthy fats and lots of fresh fruit and vegetables, and avoid the most blatant culprits like trans-fats, sugar, white flour etc. These are general guidelines and a great start to a better lifestyle. Followed with some consistency, they should allow the body to build healthy tissues and occasion permanent weight loss, reduction of blood pressure and inflammation. And yet, though 108 million Americans are on diets, a statistical follow up after dieting shows, that two years later 83% weigh more than before they started dieting. 74% of Americans are living with digestive disorders. What are the causes for the often frustrating lack of response to nutritional therapy? Are you to blame for your weight gain? The question requires deeper insight into the underlying causes for these conditions. Over time genetic modification, drastic increase of pesticides in our food supplies and environmental stressors in our living environment cause toxins to accumulate in the body and effect changes in its biophysical mechanisms. The resulting imbalances and disturbances of metabolic processes bring about intolerances known as food sensitivities. These in turn cause weight gain, because they damage the digestive system, forming holes and leaks in the intestinal walls. Our gut is not just an elimination organ, as commonly assumed. The digestive tract is one of the body‘s largest organ system, designed to move food from one end to the other and make it available as energy, for building tissues etc. In the small intestine, liquids, nutrients and minerals get absorbed into the blood stream through the intestinal walls. These also produce important hormones and house 70% of the body ‘s immune cells. When the cell walls have holes, undigested food particles get prematurely absorbed into the blood stream, causing the body to react with inflammation. Inflamed intestines can no longer absorb nutrients. Therefore the body develops sugar and carbohydrate cravings, as the damaged digestive tract can absorb these more easily. That means you could be following a perfectly healthy meal plan, or starve yourself on a new fad diet, but the toxins generated by inflammation could still be barring any weight loss or blood pressure improvement. Toxic damage to the intestines based on food intolerances is a major cause of obesity and high blood pressure. The vicious circle can be broken by approaching the subject of food sensitivities. Food sensitivity versus food allergy Food intolerance/sensitivity is different from food allergy. An allergy is a volatile reaction of the immune system. The body conceives an ingredient in food (usually a protein) as a harmful threat and creates a defense system (antibodies) to fight it off. A microscopic amount of the allergen is enough to cause potentially life threatening reactions. The allergic response occurs when antibodies engage in combating the apparent “invader”, usually a protein substance. Such overreactions of the immune system can be quite dramatic and rather easy to detect. The most dangerous symptoms are low blood pressure, breathing difficulty and loss of consciousness. Food sensitivity is a lower level reaction, which involves the digestive system. It is an abnormal physiological response when the body has difficulty breaking down a particular food. It results in inflammation. The reaction gets provoked by either natural food compounds or additives in foods and beverages. They produce symptoms in one or more organs and systems. More chronic, less acute and less obvious, food sensitivities are more challenging to diagnose than allergies. Isolating the poorly tolerated substance can also be difficult, as reactions may be delayed and dose-dependent. Small amounts of the indigestible food may not cause a problem, but cumulative effects might be detrimental. Symptoms of food sensitivity vary greatly and can begin to manifest about half an hour after eating or with a delay of up to 48 hours. Symptoms of food sensitivities include weight gain, obesity high blood pressure fatigue mood swings, anxiety bloating sleep problems mid-section weight gain irritable bowel gas skin problems, acne, eczema, psoriasis, intermittent diarrhea, dermatitis, hives constipation headaches abdominal cramps migraines headaches indigestion, nausea, cough, heartburn/reflux, sinus problems, asthma, high cholesterol and more … Different mechanisms of intolerance • Mechanical intolerance means certain foods can mechanically obstruct a digestive function or the assimilation of nutrients. • With functional intolerance a certain type of food comes into conflict and causes dysfunction or lack of specific enzymes and chemicals required to digest the substance. • In the case of biophysical intolerance, a certain food creates biophysical alteration of frequencies and thus causes an abnormality in the body ‘s intestinal tissues. As a consequence, these tissues become incompatible and lose the ability to absorb this type of nutrient (malabsorption). This mechanism causes true intolerances. • The psychosomatic mechanism is based on trauma associated with certain foods, which then become incompatible on a psychosomatic level. Methods of diagnosis Not all bodies are created equal. Different organisms react to different substances. There is no “one fits all” rule we can establish. For survival, the body has to function properly and repair tissues needed to convert food into energy. Difficulty in breaking down certain foods causes the undigested particles to become toxins and promote inflammation. Identifying food sensitivities can be challenging. Elimination diets may be used to assist in diagnosing them. The most common inflammatory foods get eliminated and then added back into one ‘s diet, one by one, to observe whether there is a reaction. The process might be lengthy and inaccurate, as several different foods may contain the same substance, and symptoms can manifest with a delay of up two days. Blood tests measure the immune system response to particular foods by measuring allergy related antibodies such as immunoglobulin E. These tests are capable of creating a clinical picture covering a time span of about 2 days with a reliability of about 50 – 60%. An advanced methodology International scientists and doctors at London and Gibraltar based Daphne Labs collaborated in the development of an advanced methodology of food sensitivity testing, employing meta tests. That means combining a great variety of tests, while using cutting edge technologies. Hair samples get analysed with the use of microscopy technologies (biospectrophotometry), providing a multi-frequency wavelength, allowing to view a 2 months period (rather than 2 days with a blood test). The resulting wavelength is then compared with those of 600 different foods on file in the laboratory ‘s data base. The outcome gets further evaluated in other labs with geno-bionics, a method which uses a genetic algorithm and the most advanced form of infinity valued logic, to establish the degree of compliance or resistance for all 600 foods. Thus it is possible to determine an index of inflammation for all food groups, customised to the individual with an accuracy of 94%. Food Intolerance Solution With the results of the method described above, the patient receives a colour coded chart of 600 foods, divided in different categories. Green means completely fine, yellow allows limited intake and red should be avoided for two months. In the third month these foods get reintroduced. A coach and diet advisor assists with meal planning and answers any questions during that period. By avoiding the category of high-level inflammatory foods, the organism is no longer confronted with inflow of toxins, and therefore can start healing the holes in the intestinal walls and other damaged tissues. It can let go of excess water and fat, as it is no longer receiving toxins to be stored away. This results in reduced inflammation, weight loss, improved blood pressure, less joint pain, more focus etc. After three months another sample gets submitted. In most cases the patient is now more tolerant of a greater variety of foods, as the body has had a chance to repair the digestive system. Novak Djokovic credited his moving from number 5 to the rank of number 1 tennis player in the world to the “secret weapon” of identifying his hidden food allergies. He says with eating foods that enhance his metabolism, he feels mentally sharper, happier and calmer, and physically stronger, faster, more dynamic, more coordinated. For more information about Food Intolerance 7/12/2019 0 Comments Important Vitamins and Minerals to Keep You and The Kids Healthy Through WinterHeating systems in our homes and workplaces create dry air, posing a challenge for skin and mucus membranes. Protect them with sufficient supplies of vitamin A from fresh vegetables like carrots, spinach and broccoli. Vitamin C strengthens the immune system, reduces oxidative stress and is one of the requirements for collagen production. Let and abundance of fresh citrus fruits, bell peppers, cauliflower, hawthorn and black currents provide you with an extra boost of this essential nutrient. For maximum benefit these fruits and vegetables should be consumed fresh and raw. Vitamin D supports calcium household and immune system. While a certain amount can obtained from consuming meat and fish, you should insist on daily exposure to sunlight for the body to synthesise sufficient quantities. Trace minerals... Iron is an important component for the process of oxygen transportation, cell renewal and energy metabolism. Lack of iron can lead to damaged nails and hair, lack of energy and increase the risk of infection. Meat, fish, lentils, red beets, dried apricots and black currents are excellent sources. Zinc supports healthy hair growth, wound healing and helps prevent infection. Get it from apples, beef, cheese and hazelnuts. Proteins... Adequate immune response is based on sufficient supplies of proteins and amino acids from meat, fish, cheese, lean ham, turkey, chicken, plain yoghurt, eggs and nuts. If your not eating as healthy as you should, it may be best to get the whole family to take a good quality nutritional supplement. They are a great way to obtain the missing nutrients which are of course the vital to an optimum functioning immune system. Let your creativity run wild and splurge on using these exquisite flavours in foods, snacks and beverages.
Get your senses to indulge in the experience of other places, new sensations and invigorating health. 1. Allspice is the fruit of a West Indian tree and popular in spice mixes for soups, roasts, marinades and mulled wine. It is also known to aid digestion. 2. Cardamom is a pod containing seeds. Its aroma has a hint of eucalyptus and is sweet, strong and heady. The taste is camphor like, a bit lemony, pleasant and warm and pairs well with sweet and savoury dishes, baked goods and tea-spice mixes. It may protect against heart disease and improve digestion. 3. Cayenne is the fruit of a pepper plant originating in Central and South America. The fiery powder infuses lemon or chocolate drinks, soups, meats, rice, vegetables, pastas and fruit with punch and passion. It is highly beneficial for circulation, digestion, and immune defense. 4. Cinnamon comes from the inner bark of a tree with a sweet and woody aroma. Its warm and delicately spicy taste is equally suited to both savoury and sweet dishes, and beverages. Use it with fruit, desserts, soups, casseroles, pies, breads or enjoy it as part of tea or coffee blends. The numerous health benefits linked to cinnamon include blood sugar management, weight loss, vasodilation, and many more. 5. Cloves have a camphor-like warm aroma and a hot, peppery taste. They bring seasonal spirit to fruits, soups, meats, breads, desserts and tea blends. Their health benefits include immune-boosting, antibacterial and anti-inflammatory properties. 6. Coriander seeds are harvested from coriander plant (you may know its leaves as cilantro). They have a mild, warm flavour with undertones of orange peel and are used in soups, spice mixes, with sausages, cured meats, game and in breads. Their numerous health benefits include support of bone health, eye health and management of cholesterol. 7. Cumin comes from the delicate cumin plant and belongs to the parsley family. It’s warm, spicy aroma and pungent earthy taste make a great addition to vegetables, soups, dressings, roasts and stews. Health benefits include increased absorption of nutrients from other foods, stimulation of pancreatic enzymes, relieves bloating and gas. 8. Ginger is a bulbous root with warming pungent flavour, adding zing and zest to water, tea, soup, vegetable dishes, smoothies and juices. It is also the defining ingredient in the gingerbread spice mix. Numerous health benefits linked to ginger include supporting digestion, promoting energy flow, alleviation of colds and flu symptoms and nausea. 9. Nutmeg is the seed of an evergreen Caribbean tree. The original meaning of its name is „nut which smells like musk“. Its warm and spicy, slightly peppery taste is indispensable for creamy vegetable soups, spinach dishes, pumpkin dishes and eggnog. Health benefits include anti-inflammatory, antioxidant and antibacterial properties. 10. Saffron is one of the most precious and legendary spices on the market. It comes as thin threads of red and orange, the harvested stigmas from crocus flowers. The exotic, slightly sweet aroma and delicate, mildly bitter taste are exquisite companions for soups, risottos, pastas, fish dishes and cakes. It promotes heart health, digestive function, vitality and memory function. 11. Turmeric the “Golden Goddess” is a bulbous root, dried and ground into golden powder. Aside from its famous anti-inflammatory health benefits it lends an earthy exotic touch to everything from salads, soups, stews, meats, vegetables, fruit and desserts. It is especially beneficial when prepared as a Golden Milk drink. 12. Vanilla is the edible pod of an orchid variety. The most prized kinds come from Reunion Island and Tahiti. Its sweet, indulgent exotic flavour delights in desserts, sweets, baked goods, fish dishes, spice mixes and drinks. Powerful antioxidant, anti-inflammatory and cholesterol balancing properties some of the numerous health benefits. Increasing numbers of nutritional experts are praising the incredible effects of an anti-inflammatory diet on long term health. In fact, it’s never been more apparent how powerful overall gut health can be in terms of how we function day-to-day. Gut health also affects how we feel, with our digestive systems responsible for producing a portion of our serotonin – the neurotransmitter which not only helps us feel happier, but also plays a part in mood, quality of sleep, temperature regulation, and more.
Poor gut health then should be avoided, not least because it may lead to chronic inflammation. Long term, chronic inflammation may increase the risk of certain conditions, such as cancer, diabetes, obesity, or even heart disease. Signs of inflammation could include constant fatigue, anxiety, depression, and digestive issues like abdominal pain. What triggers inflammation? There are many lifestyle attributes that can trigger inflammation – stress, lack of exercise, or over exercising and diet. Problems in the gut may occur when foods that cause inflammation are regularly consumed. Regularly feasting on irritants like fried foods, refined sugar, and fizzy drinks could aggravate your immune system and may lead to your body working overtime to compensate. Even those eating an anti-inflammatory diet may unknowingly be increasing their risk of inflammation by eating seemingly harmless foods that they are intolerant to, their bodies then wrongly identifying the food’s proteins as a threat. It’s important to listen to your body and cater your diet to your personal needs in order to avoid inflammation. What is the fastest way to get rid of inflammation in the body? While inflammation can be measured by monitoring levels of C-reactive protein, the easiest way to alleviate symptoms and improve gut health is by eating an anti-inflammatory diet packed with natural anti-inflammatory foods and anti-inflammatory herbs. Inflammation could be greatly reduced by following an approach of eating an anti-inflammatory diet, exercising regularly, minimising stress, and taking supplements that work to fight inflammation such as probiotics and fish oil. A Mediterranean diet is often recommended by nutritionists due to the fact it is nutritionally dense and balanced, consisting of lots of whole grains, fish, and healthy fats. Another method of eliminating inflammation is by cutting out foods that you’re intolerant to. If you’re unsure of what these may be, find out more about intolerance tests on my website. What foods are bad for inflammation? Foods high in saturated fats should be avoided – these include dairy products, red meat, and many unhealthy snack foods. Eliminate corn, sunflower, and other oils and margarines that are overly processed; favour instead natural anti- inflammatory foods, such as olive oil. Sugar, artificial sweeteners and certain grains are also foods that may cause inflammation. Nutritionists advise the easiest way to eliminate foods that cause inflammation is to remove anything processed from your diet. It’s important to identify your trigger foods and everyone has a unique food fingerprint. What is the most effective natural anti-inflammatory? Here are some natural anti-inflammatory foods and anti-inflammatory herbs that are worth knowing: Ashwaganda: Alongside food intolerances and eating inflammatory foods, stress can be a huge factor when it comes to inflammation. The ancient anti-inflammatory herb Ashwaganda, used in Chinese and Ayurvedic medicine, has been found to help reduce the negative effects of stress, increase the body’s ability to reduce cortisol levels, and lessen chronic inflammation. Ginger: Ginger is known to reduce nausea and vomiting, but it also serves another holistic purpose. High in gingerol, it is a strong anti-inflammatory. Add ginger to your food as an anti-inflammatory herb, or drink ginger tea to aid your anti-inflammatory diet. Moringa: Do you know that inflammation is the main cause of pain and soreness after a workout? Moringa has powerful anti-inflammatory properties owing to its high concentration of isocyanates, biophenols and essential amino acids that reduce inflammation and assist in muscle recovery. Blueberries: Blueberries garner their status as a superfood from their incredibly high levels of phytoflavinoids, antioxidants, and vitamin C – a powerful combination that may help combat stress in the body. Broccoli: Research shows that the antioxidants within broccoli work powerfully against inflammation in the body. This natural anti-inflammatory food is also rich with minerals, vitamins, and fibre, making it a nutritious addition to any meal – especially for vegetarians or vegans looking for alternative protein sources. Cinnamon: High in taste, cinnamon originates from trees that grow bountifully in Asia. The sweet spice is antimicrobial, as well as potent in its anti-inflammatory capabilities. Looking to lower your stress levels too? Cinnamon can be added to hot porridge or tea for a relaxing food experience. Olive oil: Perhaps the strongest of all-natural anti-inflammatory foods on this list, olive oil is great for your heart and for your gut. Antioxidants and oleocanthal are what make it such a beneficial food for an anti-inflammatory diet, with oleocanthal’s effects having been likened to that of ibuprofen but in natural form. Spinach: When it comes to natural anti-inflammatory foods, leafy greens are perhaps the best known. Spinach itself is an incredibly versatile vegetable – able to be consumed in smoothies, in salads, or on the side of any meal – containing high levels of water-soluble vitamins and minerals, phytonutrients, and flavonoids, omega-3s and carotenoids The nutritional and anti-inflammatory benefits of spinach are hard to beat. Salmon (Wild-Caught): Omega-3 fatty acids may help ease symptoms of inflammatory diseases, such as pain and stiffness, may help reduce inflammation and could also prevent its onset. Salmon is renowned by experts as the best food source when it comes to incorporating omega-3s into your life, and is a great place to start with your anti-inflammatory diet. Turmeric: Curcumin, found in turmeric, is thought to be a powerful anti-inflammatory and antioxidant. Supplements will often carry more curcumin than turmeric in its ground form, but the bright yellow spice can be easily added to everything, from regular cooking to turmeric lattes, making it an adaptive and flavourful natural anti-inflammatory food. Avocado’s: Avocado’s are rich in Potassium, Copper, Vitamin B6, Vitamin C and more. A great source of healthy fats which reduce the body’s inflammatory response, researchers have been recently speculating about the anti-inflammatory benefits of another part of avocado’s – its seed, which carries high levels of polyphenols. Cholesterol is a fatty substance found naturally within the cells in the body. You need cholesterol to maintain optimum health, but too much in the body may increase your risk of major diseases, such as heart disease. Some cholesterol is found in the foods you eat, but most of it is made in your liver.
If you have a raised cholesterol level, there is an array of treatment options for you, including the use of statins. Statins are widely used to lower your cholesterol levels and they often work best when paired with a healthy lifestyle. What is a high cholesterol level? The NHS recommends that total cholesterol levels should be 5mmol/L or less for healthy adults, and 4mmol/L or less for those at risk of certain diseases, such as heart disease. But there are different types of cholesterol and it can be confusing to establish exactly what your cholesterol reading is. What types of cholesterol are there? There are two main types of cholesterol – LDL cholesterol (also known as low density lipoprotein cholesterol and referred to as ‘bad cholesterol’) and HDL cholesterol (known as high density lipoprotein cholesterol and commonly referred to as ‘good cholesterol’). How do I check my cholesterol? Your cholesterol can be checked through a simple blood test which can be through a finger-prick or syringe. The test measures for different types of cholesterol and triglycerides, which is another type of blood fat. It is important your GP or a suitable expert explains the results to you as sometimes they can be confusing to understand. How to lower cholesterol? Do you have high cholesterol and looking to improve your health and well-being? Do you have an average cholesterol level but conscious of your health and well-being? There are simple and natural ways to lower your cholesterol levels. Here are five healthy changes: • Quit smoking It is estimated that 7.2 million people in the UK smoke cigarettes. Smoking may cause more of your bad cholesterol to cling to your artery walls, according to Heart UK. Quitting smoking not only helps your overall health but reduces your risk of raised cholesterol and heart disease. • Increase your physical activity through exercise It is recommended that adults aged 19 to 64 should do at least 150 minutes of moderate activity every week and strength exercises on 2 or more days a week. 150 minutes sounds like a long time, but to break this down it is only 30 minutes every day for five days. Exercise can help improve cholesterol and raise the HDL cholesterol (the good kind). We recommend taking up exercise with a friend or loved one to boost motivation. • Lose weight Losing weight may not only be beneficial for your overall health and well-being, but this is one of the most important lifestyle factors to improve your cholesterol levels. In fact, sometimes losing weight alone can be enough. Use a calorie counting app to track your calories as you can be surprised how quickly calories can add up. You will then be able to see where you can cut back. For example, you could be drinking a 500ml bottle of coke a day after dinner – that’s 1,421 calories a week! Simple calorie cutbacks could make all the difference. Other weight loss tips include parking your car further away from work or the shops and use the stairs where possible to increase your activity levels. • Limit your alcohol Moderate your intake and stick to the advised limit of no more than 14 units of alcohol a week. • Indulge in heart-friendly foods Diet forms a vital role in actively making a difference to your cholesterol levels. Now more than ever, there is an abundance of dietary advice online on how to eat healthier. Want to start now? There’s no better time to start. After all, simple changes are often the ones which easily form a habit.
For most people, stress is inevitable in certain stages of life – starting a new job, buying a house, leaving home for university. For some, however, a high level of stress can be a daily battle, leading to anxiety or depression. This may lead you to searching on the internet, topics such as ‘stress symptoms’, ‘how can I reduce my mental stress?’ and ways to manage it.
Symptoms of anxiety include:
It’s worth noting that anxiety can be a symptom of depression. If you feel as though you’re currently experiencing a high level of emotional stress in your life and you’re concerned you may have depression, it’s worth checking in with your GP to talk to them about your current well-being. It may feel daunting to open up but be assured that they will have the knowledge and support to help you. Symptoms of depression can be especially complex. However they can include:
Can autumn/winter cause anxiety or depression? As we progress into the final months of the year, it’s safe to say that summer is long gone. The trees are shedding their final few leaves, the chill in the air is ever increasing, and nights are becoming longer and longer. The turning back of the clocks signals autumn’s transition into winter, and a final effort to maximise on those precious few hours of daylight. Here we take a look at the relationship between food intolerances and low mood. What is Seasonal Affective Disorder (SAD)? For many people, this time of year can be difficult. It’s estimated that around 2 million people in the UK experience signs of Seasonal Affective Disorder, also known as SAD, or winter depression. For sufferers of Seasonal Affective Disorder, with winter and the lessening of daylight hours comes a lack of interest in life, and a feeling of low mood. Frequent symptoms include:
Can food trigger anxiety or stress? The exact causes for SAD are not fully understood, with lack of exposure to sunlight often being suggested as a potential contributor, as well as changes in diet and eating habits during the colder months. The role of diet on mood cannot be understated, and in recent years there has been an increased focus in scientific circles of the relationship between the digestive system and the brain. Did you know that the gut produces 90% of the body’s serotonin, the hormone responsible for feelings of happiness? Or that 90% of the fibres that make up the body’s main nerve, the vagus, are responsible for carrying information from the gut to the brain? This means if the gut is unhappy, it’s likely you’ll be unhappy too. Around a quarter of people will suffer from depression at some point in their life, and according to a leading UK charity* around 45% of people will show symptoms of food intolerance. Research has discovered that gastrointestinal inflammation, one of the most frequent symptoms of food intolerance, is frequently found in those showing signs of depression. The relationship between gut health and depression has also been suggested to be bi-directional. This means that if you’re feeling depressed, the health of your digestive system is likely to suffer. Likewise, if you’re suffering from digestive problems, the chance of experiencing symptoms of depression and anxiety markedly increases. In the past 5 years, prescriptions for anti-depressants have risen by around 40%... While these medications may work for many, they potentially represent dealing with the problem of low mood at a surface rather than root level. For those undergoing feelings of anxiety and depression, tackling these problems first hand may be a daunting prospect. If you find yourself feeling lower than usual at this time of year, it’s a good idea to have a think about what the contributing factors might be, and if changing your diet could help. What foods cause a reaction for one person may not be the same for another, we refer to this as an individual’s ‘food fingerprint’. This is one of the main reasons I know offer diagnostic tests to help you find out your own food fingerprint. I am happy to announce that I now offer tests for food intolerance, intestinal dysbiosis, mineral analysis and many more. These tests have a 94% accuracy level. There have been studies which show that after changing eating habits after a food intolerance test; mood improvements occurred. If you notice a low mood, increased feelings of anxiety, or feel tired, stressed and unmotivated at this time of year, you don’t have to suffer in silence. There can be many contributing factors towards the state of your mental health, and it’s always important that you check these out with your GP, but the influence of diet and nutrition is hard to neglect. If you think food intolerance is having a negative effect on your mood, please contact me to get the process started. It is painless and only a few cells are collected from your inner cheek and sent away to Daphne Laboratories based in Italy. Results are received in 7-9 days maximum. Choose the test that's right for you. Millet adds flavor and nutrition to your diet and work as a versatile alternative to staples like rice and wheat. It is gluten-free, has a low glycemic index, and is a good source of antioxidants. Millet can help reduce the risk of diabetes, prevent heart disease, promote weight loss, lowers cholesterol and fights aging. It may also have a role to play in the prevention and treatment of several cancers.
Millet is a good source of protein, high in fibre and is rich in multiple vitamins, phosphorus, potassium, iron, and magnesium. One cup of cooked millet contains the following nutritional values:
Millet also contains trace amounts of copper, zinc and manganese. Thanks to its nutritional profile, millet offers several health benefits and here are some of them: 1. Has Antioxidant Properties All varieties of millets abound in phytochemicals known as polyphenols, which have strong antioxidant properties. Polyphenols flush out harmful free radicals from the body and prevent several potentially fatal conditions ranging from heart disease to cancer. They also reduce inflammation, up your immunity, and help fight viruses. Millets even outperform rice in terms of antioxidant power. Pearl millet and finger millet pack in 1478 and 612 mcg of phenolic acid per gram, respectively, whereas different varieties of rice contain 197–376 mcg of the phytochemical. 2. Controls Diabetes Most millets have a low glycemic index and high amounts of soluble dietary fiber, enabling better sugar control and making them a diabetes-friendly cereal. When it comes to managing type 2 diabetes, finger millet is considered a superfood with its high magnesium content – 408 mg per 100 gm of cooked grain, which pretty much meets the daily requirement of men (400-420 mg/day) and exceeds that for women (310-320 mg/day). Magnesium significantly boosts the efficiency of insulin receptors and decreases insulin resistance. Studies even indicate that consuming a diet rich in this mineral can reduce the chance of developing diabetes by 30 percent. 3. Is Good for Your Heart As a good source of magnesium, millets help lower blood pressure and reduce the risk of heart attacks and strokes caused by atherosclerosis – a condition where arteries become narrower due to fatty deposits on their inner walls. Millets also contain substantial amounts of potassium, another heart-friendly mineral. Animal studies show that proso and finger millets can even improve the levels of high-density lipoproteins (HDL) or “good” cholesterol. 4. Guards the Gut If You Have Celiac Disease Some millet breads contain small quantities of wheat flour. So make sure you check for the gluten-free label before picking your millet goodies. If there is one property that makes millets a nutritional superstar, it is the absence of gluten. Aside from the variety, millets offer the bonus benefits of a host of micro- and macronutrients and phytochemicals. Just the combination you’d want if you are struggling with celiac disease. 5. May Offer Protection against Cancer Research shows that some of the phenolics found in millets may help prevent the initiation and progression of many types of cancer, including breast and colon cancers. The anti-tumorigenic agents in finger millet have also been found to be particularly effective against chronic myeloid leukemia (CML), a rare type of blood cancer. 6. Keeps your Bones Healthy Finger millets contain 344 mg calcium (which is more than the amount of calcium present in milk) that meets 34% of your DV. Calcium is your body’s bone-building mineral, without which your bones may become brittle and weak. Finger millets are also rich in magnesium, which is another mineral that maintains your bone health. Plus, some studies suggest that magnesium may decrease your risk of fractures and osteoporosis. 7. Helps Digestion If you frequently suffer from digestive issues like diarrhea, constipation, and gas, it might be due to your low intake of dietary fiber. Millets, especially pearl millet, have a significant amount of resistant starch and soluble and insoluble fiber, which regulates your digestion process and prevents the food moving too fast or too slow in your digestive tract. Furthermore, since millets are gluten-free, they also reduce the stomach problems that occur due to the celiac disease. 8. Prevents Gallstone The fiber in millets is also helpful in reducing the risk of gallstones. Foods rich in insoluble fiber can speed up the transit of undigested food through the colon and also reduce the secretion of bile acids which help form gallstones. In fact, a long-term study found that women who ate a fiber-rich diet were 17% less likely to have gallstones than those who had no fiber. 9. Helps Manage Weight Whole grains that are rich in fiber also assist with weight loss. Millets are no exception. They also increase your satiety and keep you full for longer periods of time. This decreases hunger pangs and keeps you from snacking between meals. In addition they lower cholesterol and increase insulin sensitivity which helps you manage your weight. 10. Improves Your Mood and Helps You Sleep Better A standard serving of millets contains about 120 gm of an amino acid called tryptophan, which meets about 42% of your daily requirement. Your body uses tryptophan to make serotonin – a chemical that regulates your overall mood and fights depression. Tryptophan is also shown to increase the quality of sleep and improve morning alertness. Additionally, the amino acid is believed to increase cognitive function by improving memory and facilitates learning. 11. Fights Aging and Improves Skin Antioxidants and phenolics that millets abound in are renowned for their anti-aging properties. Millets have antimicrobial and anti-inflammatory properties that reduce cell damage due to aging. Animal studies indicate that polyphenols found in finger millet and kodo millet may also boost the production of collagen to give you firmer, healthier, and younger-looking skin. Moreover, the benefits of millet for your digestive system as well as your sleep quality are bound to show up on your skin too. 12. Increases Breast Milk Supply Millets are traditionally used to increase the production of breast milk in breastfeeding mothers. Although there isn’t enough scientific evidence to prove that millet can increase breast milk supply; there’s no harm in trying to find out for yourselves, provided you stay within dietary limits. 13. Millet is Good for Babies Millet is a wonderful grain for your baby. It is gluten free, nutritious, versatile, easily digestible and a less allergenic grain suitable as a solid food for your baby. Also, the size and shape of millet resemble barley which makes it an excellent finger food. The smooth texture ensures its easy digestion. You can introduce it from around 7 months of age. Wondering how to get your daily fix of millets? Millet flour can replace wheat flour in your cakes and bakes. Millets can also just as easily step in for rice in your meals. Beyond that, since millets are a staple in several parts of the world, you have a variety of traditional and exotic recipes to choose from. Don’t Overindulge: Millets May Cause Constipation and Impair Thyroid Function
13/9/2019 0 Comments Planning Your Weight LossThere's a few simple steps to help you get started:
1. Decide on your motivation – anything you like. 2. Decide on your goal this can be a weight, measurement, clothes size or just to feel better. 3. Start eating sensibly immediately (not tomorrow). 4. Start exercising as soon as possible, just a small amount, as often as you can manage. Motivation – this should be easy to decide on. There should be plenty of reasons to lose weight. Here are a few suggestions: ● Improve relationship/sex life ● Gain confidence ● Enjoy more time with kids ● Live longer ● Reduce illness ● Increase energy ● Improve your mind ● Improve mood Goal – you can use anything for your goal. It can be easier to use a number such as waist size or weight, but anything can be used to set your goal. I personally set myself a goal weight, which motivated me to do more to reach the goal quickly yet steadily. Eating – When choosing an effective diet, you need to consider the following criteria. The diet should: ● Allow you to eat enough food without being hungry. ● Encourage eating of a healthy variety of foods. ● Be a sensible diet that you can continue for the rest of your life. Exercising – Try going for a short walk. Perhaps half an hour, maybe more if you can... or simply aim for 5,000 steps a day to start with and increase to 7,000 or even 10,000 ! A new report highlights the extent to which medicines, lifestyle and poor diet are “killing” vitamin and mineral levels, leading to potentially serious health issues for women. The UK National Diet and Nutrition Surveys (NDNS) has revealed a marked drop in women’s intake of most vitamins and minerals, with deficiencies being linked to a host of health issues, some potentially very serious. Adults from across the UK were quizzed on their diets and only 20% said they eat the recommended five portions of fruit and vegetables a day – leaving eight out of 10 failing even the minimum dietary standards. Over one third (37%) said they only managed to eat five portions of fruit and veg for two or fewer days in a week. Clinical nutritionist Suzie Sawyer says: “There’s been a marked – and hugely worrying – drop in women’s intake of most vitamins and minerals. This is due to the fact that many people have little time for cooking from scratch and rely on fast food, takeaways and ready meals. In addition, the trend for popular exclusion or weight-loss diets, together with social media ‘influencers’ pushing potentially unhealthy eating regimes, has meant whole food groups can be missed out on. It’s perhaps no surprise that so many of us are failing to manage an adequate nutrient intake, with gaps and deficiencies in a host of crucial vitamins and minerals.” The pill and hormone-related issues Since the pill – the oral contraceptive for women – first became available in Britain in 1961, its use has spread rapidly and it has gained widespread acceptance. However, the new report reveals that many women are unaware of the potential side effects from use of the contraceptive pill or HRT, in particular issues with nutrient status. Clinical pharmacist and researcher Mike Wakeman says: “Research from as far back as the 1970s clearly demonstrates that oral contraceptives are linked with depletions of a number of vitamins, minerals and other nutrients. A variety of reports have also identified these effects might possibly contribute to several common side effects. This aspect is particularly relevant to those women who may not have an adequate diet. Furthermore, women whose lifestyle is unhealthy and those with problems absorbing or metabolising certain nutrients will also be at risk.” “This means that for many individuals nutrient intake is already sub-optimal, and that taking the pill – with the potential negative impact on nutrient levels – is likely to further compromise the situation. The use of supplements, for women taking the pill – especially those with a poor diet or pre-existing health issues – would appear to play a key role in targeting this issue.” The use of oral contraceptives can affect oxidative stress and disrupt the way the body metabolises fats and carbohydrates and processes sugars. Another important fact to take into account is that the use of the pill can negatively affect a woman’s folate status – crucial for protecting against neural tube defects in early pregnancy – and how folic acid supplements can be an important strategy for women looking to become pregnant. The latest data revealed in the report would seem to be at odds with many women’s knowledge of the risks and issues of taking the pill. Of more than 1,000 women aged 18 to 64 across the UK, every single woman questioned by the researchers had either taken the contraceptive pill, hormone replacement therapy (HRT) or both at some period in their life. Nearly nine out of 10 (88%) had taken the contraceptive pill, a further 5% had taken just HRT and 7% had had both. Just half (50%) of those quizzed said that they were not given advice on the possible side effects of taking the pill while 94% said they were not told about potential side effects of HRT. Just 4% of those taking the pill and 3% of those taking HRT were advised to change their diet because of worries that vitamin and mineral levels can be depleted. Just 10% said that they had changed their diet to compensate specifically for taking the pill – with only 6% saying the same for HRT. Changes included a ‘generally healthier diet’ (19%), eating more vegetables (12%) and taking a vitamin and mineral supplement (11%). Most – 70% – of women had either been pregnant or had tried to conceive, and 64% felt their diet and nutrition status were ‘very important’ when planning to get pregnant, and a further 23% felt they were ‘quite important’. Folic acid is essential for the early part of a pregnancy to protect against neural tube defects, yet a third of those questioned (34%) didn’t know this and the same number (33%) admitted they had never taken folic acid supplements. Spotlight on vitamin D The last part of the report focused on issues around vitamin D. Vitamin D is synthesised in our bodies from sunlight and plays a huge role in maintaining good health, particularly bones and muscles. In addition, researchers have found new evidence linking the vitamin with far more than just bone health – it’s thought that heart disease, cancer, multiple sclerosis, asthma, depression and type 2 diabetes, to name just a few, may be associated with poor vitamin D levels. It’s particularly worrying as figures show that nearly a third of adults have intakes so low as to risk deficiency. A key problem is that the main source of vitamin D is sunshine rather than from food – even in a healthy diet it’s hard to get the recommended amounts of the vitamin. But in the UK we often have poor levels of sunshine, especially in the autumn and winter months, and this can leave vitamin D levels in the body severely depleted. Such is the concern over the issue, Public Health England changed its recommendations in 2016, saying that all adults and children over the age of one year old should consider taking a 10 microgram vitamin D supplement, especially during autumn and winter when there is limited sunlight. In addition, the DoH says all babies from birth to one year old, all children aged one to four and people who aren’t exposed much to the sun should take daily supplements to make sure they get enough vitamin D.[3] A recent analysis of UK diet data by the Health Supplement Information Service found:
Only 27% of the 1,000 respondents polled knew that a healthy diet alone does not provide optimum levels of vitamin D, with nearly half (47%) of respondents believing it was a possibility, despite this being almost impossible in practice. There were big gaps in understanding and knowledge in the workings of vitamin D. Half (50%) of respondents didn’t know that some over the counter and prescribed medicines can reduce levels of vitamin D in the body, rising to 71% in the over 60s. GP Dr David Edwards says: “Healthy levels of vitamin D are key to day-to-day health. However, this is also problematic because many people in the UK (may I add that in Cyprus as well due to many people working in doors and have minimum exposure to sunshine) appear to have low levels of vitamin D – it’s thought that more than 50% of adults have insufficient levels of vitamin D and that 16% have severe deficiency during winter and spring. The worry is that this shortfall will leave many of these people more vulnerable to health problems, some of which may be very serious. Both the poor level of vitamin D status and the importance of the nutrient in good health mean it would be prudent for many people to take a daily vitamin D supplement, particularly during the winter months when sunshine levels are low. It’s a simple and easy change that may well bring substantial benefits.” Watermelon is a refreshing and delicious fruit that is ideal in those hot summer months. It contains only 46 calories per cup but is high in vitamin C, vitamin A and many healthy plant compounds. Here are some of the top health benefits of eating watermelon. 1. Helps You Hydrate Drinking water is an important way to keep your body hydrated. However, eating foods that have a high water content can also help. Interestingly, watermelon is 92% water (1Trusted Source). What’s more, the combination of high water content and fiber is one of the reasons why fruits and vegetables help you feel full, without eating a large volume of food and it is also low in calories. 2. Contains Nutrients and Beneficial Plant Compounds As far as fruits go, watermelon is one of the lowest in calories — only 46 calories per cup (154 grams). That's lower than even low-sugar fruits such as berries (2). One cup (154 grams) of watermelon has many other nutrients as well, including these vitamins and minerals:
Watermelon is also high in carotenoids, including beta-carotene and lycopene. Plus, it has citrulline, an important amino acid. Here's an overview of watermelon's anti-ageing antioxidants: Vitamin C: is an antioxidant that helps prevent cell damage from free radicals. Carotenoids: Carotenoids are a class of plant compounds that includes alpha-carotene and beta-carotene, which your body converts to vitamin A. Lycopene: Lycopene is a type of carotenoid that doesn't change into vitamin A. This potent antioxidant gives a red color to plant foods such as tomatoes and watermelon and is linked to many health benefits. Cucurbitacin E: Cucurbitacin E is a plant compound with antioxidant and anti-inflammatory effects. 3. Contains Compounds That May Help Prevent Cancer Researchers have studied lycopene and other individual plant compounds in watermelon for their cancer preventative effects. The strongest link so far seems to be between lycopene and cancers of the digestive system (1Trusted Source). It appears to reduce cancer risk by lowering insulin-like growth factor (IGF), a protein involved in cell division. High IGF levels are linked to cancer (3Trusted Source). In addition, cucurbitacin E has been investigated for its ability to inhibit tumor growth (4Trusted Source, 5Trusted Source). 4. May Improve Heart Health Heart disease is the number one cause of death worldwide (6Trusted Source). Lifestyle factors, including diet, may lower your risk of heart attack and stroke by reducing blood pressure and cholesterol levels. Several nutrients in watermelon have specific benefits for heart health. Studies suggest that lycopene may help lower cholesterol and blood pressure. It can also help prevent oxidative damage to cholesterol (1Trusted Source). According to studies in obese, postmenopausal women and Finnish men, lycopene may also reduce the stiffness and thickness of artery walls (7Trusted Source, 8Trusted Source). Watermelon also contains citrulline, an amino acid that may increase nitric oxide levels in the body. Nitric oxide helps your blood vessels expand, which lowers blood pressure (9Trusted Source) and boosts performance in athletes. Other vitamins and minerals in watermelon are also good for your heart. These include vitamins A, B6, C, magnesium and potassium (1Trusted Source). 5. May Lower Inflammation and Oxidative Stress Inflammation is a key driver of many chronic diseases. Watermelon may help lower inflammation and oxidative damage, as it's rich in the anti-inflammatory antioxidants lycopene and vitamin C (1Trusted Source). In a 2015 study, lab rats were fed watermelon powder to supplement an unhealthy diet. Compared to the control group, they developed lower levels of the inflammatory marker C-reactive protein and less oxidative stress (10Trusted Source). In an earlier study, humans were given lycopene-rich tomato juice with added vitamin C. Overall, their markers of inflammation went down and antioxidants went up. Watermelon has both lycopene and vitamin C (11Trusted Source). As an antioxidant, lycopene may also benefit brain health. For example, it may help delay the onset and progression of Alzheimer's disease (12). 6. May Help Prevent Macular Degeneration Lycopene is found in several parts of the eye where it helps protect against oxidative damage and inflammation. It may also prevent age-related macular degeneration (AMD). This is a common eye problem that can cause blindness in older adults (1Trusted Source). Lycopene's role as an antioxidant and anti-inflammatory compound may help prevent AMD from developing and getting worse. 7. Athletes: May Help Relieve Muscle Soreness Citrulline, an amino acid in watermelon, may reduce muscle soreness. Interestingly, watermelon juice appears to enhance the absorption of citrulline. One small study gave athletes plain watermelon juice, watermelon juice mixed with citrulline or a citrulline drink. Both watermelon drinks led to less muscle soreness and quicker heart rate recovery, compared to citrulline on its own (13Trusted Source). The researchers also conducted a test-tube experiment, investigating the absorption of citrulline. Their findings suggest that citrulline absorption is most effective when it's consumed as a component of watermelon juice. Other research has also looked at citrulline's potential to improve exercise endurance and performance. Tip: You could blend watermelon with moringa powder a powerful combination for athletes. So far, citrulline doesn't seem to improve exercise performance in the amounts studied, but it's still an area of research interest (14Trusted Source). 8. Is Good for Skin and Hair Two vitamins in watermelon — A and C — are important for skin and hair health. Vitamin C helps your body make collagen, a protein that keeps your skin supple and your hair strong. Vitamin A is also important for healthy skin since it helps create and repair skin cells.Without vitamin A, your skin can look dry and flaky. Both lycopene and beta-carotene may also help protect your skin from sunburn (15Trusted Source). 9. Can Improve Digestion Watermelon contains lots of water and a small amount of fiber — both of which are important for healthy digestion. Fiber can provide bulk for your stool, while water helps keep your digestive tract moving efficiently, hence combating constipation. 8/7/2019 0 Comments Four Points to Consider ...Robert Elias Najemy - Founder of Armoniki Zoi, Athens.
Four points that gave his life meaning: Evolution: the idea that i could better myself, become more loving, kinder, healthier, happier. It was an interesting challenge, that I could in some way control my life and become a better person. Creativity: I explored a wide variety of creativity - forms of expression - all of which gave me pleasure and fulfillment. Service: I discovered the joy of serving others and in some way contributing to their well-being and happiness. Relationships: I began to perceive relationships as growing opportunities in which I am challenged to be honest, understanding, forgiving, loving and to communicate clearly. All these purposes gave meaning to my life and still do.
If I asked you to make a list of the top 10 healthy foods, I bet gelatin would not be one of them.
Gelatin is a great health food in its natural form, not the artificially, sugar packed like jelly. Gelatin may keep osteoporosis at bay, heal your gut if you suffer from IBS (Irritable bowel syndrome), leaky gut or acid reflux, may help you sleep better among many other valuable health benefits. Gelatin is the key ingredient in Jelly and other similar products. It is the ingredient that makes it wobbly. Gelatin is derived from collagen, the most plentiful protein in humans and animals. Once simmered, the decomposition of collagen into gelatin is irreversible; its long protein fibrils, or tiny fibers, are broken down into small amino acid compounds. Eating gelatin boosts our collagen levels. Collagen is found almost everywhere in the body, but it is most abundant in the skin, bones, tendons, and ligaments. It holds our tissues together, providing the skeleton with a sturdy yet flexible structure (just as it does wobbly desserts); some types of collagen fibrils are gram for gram, stronger than steel. (1) Although the gelatin we consume comes from collagen in animal skin, bones, ligaments, and tendons, it increases human collagen stores, which leads to the impressive health benefits below. It’s Made Almost Entirely of Protein (98 to 99 Percent) One half-cup of gelatin provides nearly two grams of protein a macronutrient, your body needs to function. Gelatin Is Rich in Vital Amino Acids It doesn’t contain all the essential amino acids, making it an incomplete protein. But the amino acids it does include are particularly important for health, especially glycine. Other notables include: (2)
Our ancestors ate much more gelatin than we do today. That’s because they widely practiced nose-to-tail eating, meaning they cooked with and consumed the entire animal, including its skin, tendons, and other gelatinous features. In the Cypriot diet we still have a dish called “Gelatina” which is mostly made of pig’s ears, hooves and is jam packed with gelatin. It is still available in most supermarkets. I for one am not a fan of this and have invented a fruity, yogurt, chia pudding where I add gelatin in powder form to give it a firm texture rather than a runny one. Six Reasons to Eat Gelatin. 1. Gelatin May Lower Your Risk for Cardiovascular and Other Diseases. Eggs and muscle meats—as opposed to organ meats and meaty bones—are high an amino acid called methionine. In some people, eating too much methionine can lead to a buildup of a toxic compound called homocysteine in the blood. High levels of homocysteine are an independent risk factor for a variety of serious concerns, from dementia and Alzheimer’s to heart disease and it also increases the risk of fracture. (3, 4, 5) This might explain why researchers sometimes find a correlation between high meat intake and chronic disease. What helps keep methionine and homocysteine levels in a healthy balance? Glycine, a compound found in gelatin and for which it accounts for roughly 27 percent of gelatin’s composition, making gelatin the richest food source of this amino acid. Although your body can make glycine, you usually don’t produce enough to cover your needs, meaning you need to obtain ample amounts from your diet. (6, 7) 2. It Protects Your Bones and Joints Bone is living, growing tissue, comprising mostly of collagen which is the glue that holds our tissues together, hence getting more collagen in the form of gelatin is good for bone and joint health. Research shows that gelatin may have a beneficial effect on cartilage metabolism and inhibit the breakdown of collagen in bone. It may be effective in treating both osteoporosis and osteoarthritis. (8, 9, 10) Its amino acids glycine and proline are anti-inflammatory and are likely responsible for research results finding gelatin effective in reducing arthritis-associated joint pain. Lysine, also in gelatin, strengthens bones by helping the body absorb calcium and form collagen. The body can’t make this amino acid, so it must come from diet. Lysine has also been shown, in animal studies, to quicken fracture healing. (11) 3. It Preserves Your Muscle Mass Glycine is the hero again here: research has found that increasing glycine intake, either through supplementation or high-glycine foods such as gelatin, can help slow or reduce the age-related loss of muscle. Supplemental glycine can protect muscle in a variety of wasting conditions brought on by serious illness such as cancer or due to reduced calorie intake. (12, 13) 4. Gelatin Is Good for Your Gut Thanks to the amino acids glycine, proline, and glutamine, gelatin can improve gut integrity and digestive strength by enhancing gastric acid secretion and restoring a healthy lining in the stomach. (14, 15) Gelatin also absorbs water and helps keep fluid in the digestive tract, promoting good intestinal transit and healthy bowel movements. (16) 5. It Makes Your Skin Shine and Your Hair Long and Lustrous Collagen is one of the primary structural elements of skin. As we age, we naturally lose collagen, causing our skin to sag and wrinkle. Gelatin provides glycine and proline, building blocks for collagen, and can help your body create enough of this important protein to improve your skin’s health and appearance. In particular, several studies have shown improved skin elasticity and hydration, as well as a reduction of deep wrinkles, with collagen hydrolysate supplementation. (17, 18) A diet rich in gelatin may also protect against the aging effects of sunlight, preventing wrinkles in the future. (19) And gelatin appears to induce hair growth and even lead to thicker, fuller locks. (20, 21) 6. It Can Help You Sleep Gelatin has been found to help with sleep due to its abundance of glycine. Just a few tablespoons can provide roughly three grams of glycine, which is enough to cause measurable improvements in sleep quality. (22, 23) Glycine is also an inhibitory neurotransmitter, meaning that it can decrease anxiety and promote mental calmness to let you sleep through the night. (24) 7. Other Benefits : Research suggests that gelatin may also aid in weight loss, help control blood sugar, improve cognitive and mental health, slow the growth of certain cancers, and much more. (25, 26, 27, 28, 29) Vegetarians… While gelatin isn’t acceptable to vegans, who shun all animal products, it may be to vegetarians who are open to eating some animal-derived foods, such as eggs and dairy. Vegetarians Often Have Low Glycine Levels Some Paleo followers who eat mainly muscle meats and ignore the nose-to-tail philosophy can also be susceptible to low glycine intake. You Might Be at Risk for Cardiovascular Problems Studies have shown that vegetarians and vegans have significantly higher homocysteine levels, on average, than omnivores, putting them at significant risk for cardiovascular trouble. (30) This is possibly due to nutrient deficiencies in vitamin B12 and choline, which help keep homocysteine in check. How to Incorporate Gelatin into your diet ?
An important note: Some people report a histamine reaction after consuming gelatin or gelatin powders and supplements, so gelatin may not be appropriate for those with severe histamine intolerances. One of the worst single ingredients in the modern diet is added sugar. It provides calories with no added nutrients and can damage your metabolism in the long run. Eating too much sugar is linked to weight gain and various diseases like obesity, type 2-diabetes, insulin resistance and heart disease. But how much is too much? Can you eat a little bit of sugar each day without harm, or should you avoid it as much as possible? It is very important to make the distinction between added sugars and sugars that occur naturally in foods like fruits and vegetables. These are healthy foods that contain water, fiber and various micro-nutrients. Naturally occurring sugars are absolutely fine, but the same does not apply to added sugar. Added sugar is the main ingredient in sweets and is plentiful in many processed foods, such as soft drinks and baked products such as bread, cakes and biscuits. The most common added sugars are regular table sugar (sucrose) and high-fructose corn syrup. If you want to lose weight and optimize your health, you should do your best to avoid foods that contain added sugars. Sugar that’s added to processed foods is much worse than natural sugar in whole foods like fruits and vegetables. How Much Sugar is Safe to Eat Per Day ? Unfortunately, there is no simple answer to this question. Some people can eat a lot of sugar without harm, while others should avoid it as much as possible. According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are (7Trusted Source):
Personally I believe the above guidelines are still too much for a daily allowance ! To put that into perspective, one 12-oz can of Coke contains 140 calories from sugar, while a regular-sized Snickers bar contains 120 calories from sugar. In contrast, the US dietary guidelines advise people to limit their intake to less than 10% of their daily calorie intake. For a person eating 2,000 calories per day, this would equal 50 grams of sugar, or about 12.5 teaspoons (8Trusted Source). If you are healthy, lean and active, these seem like reasonable amounts. You’ll probably burn off these small amounts of sugar without them causing you any harm. But it’s important to note that there is no need for added sugars in the diet. The less you eat, the healthier you will be. If you are overweight, obese or diabetic, you should probably avoid sugar as much as possible. In that case, you should not be consuming sugar every day, more like once per week or once every two weeks (at most). If You're Addicted to Sugar, Perhaps You Should Avoid It Completely Sugary junk foods stimulate the same areas in the brain as drugs of abuse. For this reason, sugar can cause people to lose control over their consumption. That said, sugar is not nearly as addictive as drugs of abuse, and “sugar addiction” should be comparatively easy to overcome. If you have a history of binge eating, failure at setting rules about your eating (like cheat meals or days) and repeated failures with the "everything in moderation" approach, then perhaps you are addicted.. In the same way that a smoker needs to avoid cigarettes completely, a sugar addict needs to avoid sugar completely. How to Reduce Sugars in Your Diet Avoid these foods, in order of importance:
Drink water instead of soda or juices and don't add sugar to your coffee or tea. Instead of sugar in recipes, you can try things like cinnamon, nutmeg, almond extract, vanilla, ginger, lemon or stevia (which is a natural zero-calorie alternative). Just be creative and find recipes online. You can eat an endless variety of amazing foods even if you eliminate all sugar from your diet. What About Sugar in Processed Foods? The best way to cut back on sugar is to simply avoid processed foods and satisfy your sweet tooth with fruit instead. However, if you're simply unable to stick to unprocessed foods, then here are some tips on how to make the right choices:
Warning: You MUST read nutrition labels! Even foods disguised as "health foods" can be loaded with added sugars even if they are “organic”. At the end of the day, it's important to figure out the sugar intake that’s right for you. Some people can handle a little bit of sugar in their diet, while for others it causes cravings, binge eating, rapid weight gain and disease. Every individual is unique and you need to figure out what works for you. We are in an epidemic of osteoporosis. There can be no doubt about that.Ten million Americans have it, and one in three older women will get it. We urgently need public health strategies to maintain bone health throughout the life cycle and to prevent osteoporosis in later life.
Might fruits and vegetables be the unexpected natural answer to the question of osteoporosis prevention? Evidence from a variety of studies strongly points to a positive link between fruit and vegetable consumption and indexes of bone health, such as bone mineral density, and the size of the effect in the older women is impressive: doubling the fruit intake is associated with a 5 percent higher spine mineralization. The same relationship exists with young women, too. And, eating lots of fruit in childhood may protect bones throughout life—something that was not found for milk intake. Bone health isn’t just about calcium. There are several key nutrients found in vegetables, fruits, and beans that are associated with better bone mineral density, but does that translate into lower hip fracture risk? The Singapore Chinese Health Study found that a “diet rich in plant-based foods, namely vegetables, fruit, and legumes such as soy, may reduce the risk of hip fracture.” But,why? “The underlying mechanism in postmenopausal osteoporosis (PO) is an imbalance between bone resorption [disappearance] and formation,” and oxidative stress may play a role in this balance. There are two types of bone cells: “the bone-forming osteoblasts and the bone-dismantling osteoclasts.” Osteoblasts are continually laying down new bone, while osteoclasts chisel away old bone, using free radicals as the molecular chisel to chip away our bone. Too many free radicals in our system, though, may lead to excessive bone breakdown. Antioxidant defenses appear “markedly decreased in osteoporotic women,” and “elderly osteoporotic women had consistently lower levels of all natural antioxidants tested than controls.” “Because excessive [free radicals] may contribute to bone loss, it is important to elucidate the potential role antioxidant-rich fruits play in mitigating bone loss that leads to the development of osteoporosis.” The thought is that fruits up-regulate the bone building cells, and down-regulate the bone-eating cells, tipping the balance towards greater bone mass. So, let’s put a fruit to the test. Which one do we pick? Dried plums were chosen because they have among the highest antioxidant ranking among commonly consumed fruits and vegetables—and because the researchers received a grant from the California Dried Plum Board! When you think of prunes, you think of bowels the classic constipation buster, not bones, but, over a decade ago, researchers at Oklahoma State tried giving a dozen prunes a day to a group of postmenopausal women, using a dozen dried apple rings as a control. After three months, only the subjects who consumed the prunes had significant elevations in an enzyme marker of bone formation, although prunes didn’t seem to affect markers of bone breakdown. So, prunes may help more with building bones than preventing bone loss. However, the reverse was found with almonds, so maybe a little prune-and-almond trail mix is in order. With this bump in bone formation indices, one might expect that if they did a longer study, we would actually see an impact on bone mineral density. And nine years later, just such a study was done: 12 months on dried plums versus apples. Both dried fruit regimens appeared to have “bone-protective effects,” though the prunes seemed to work better in the arm bone and spine. So, the dried plum marketing board wants everyone to know that dried plums are “the most effective fruit in both preventing and reversing bone loss,” but only two fruits have ever been tested: plums and apples. If this pans out for other plants, though, “a ‘fruit and vegetables’ approach may provide a very sensible (and natural) alternative therapy for osteoporosis treatment, one that is likely to have numerous additional health-related benefits.” All we have to do is convince people to actually do it ! Compliments: Nutritionfacts.org 20/5/2019 0 Comments The Best Snacks for MenopauseMost 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:
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:
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. 27/3/2019 0 Comments What that Craving Really Means..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
Ginger and Moringa is an incredible pair known to promote better health and longevity. For decades, moringa and ginger have been used to combat multiple diseases and have always yielded excellent results, recent studies have shown that if these two ingredients are used in combination and in the right portions, their effect is much faster and more effective… and that is why synergy is my favourite word ! Read on for the health benefits which almost everyone can benefit from: Treats Arthritis: Moringa contains anti-inflammatory properties that can alleviate the symptoms of arthritis. It also contains a wide range of vitamins and minerals, including iron, copper, magnesium and potassium. Further, ginger contains anti-inflammatory properties and together they turn out to be one of the most effective remedies to treat arthritis. Cancer Preventative: Several studies have suggested that moringa can diminish cancerous cells as it contains benzyl isothiocyanate. This is often recommended for patients who have undergone chemotherapy. The plant compounds of ginger provide radio-protective effects to healthy tissues and prevent the concerns of toxicity in the patients. Reduces Cholesterol: Moringa has been proven to be successful in reducing cholesterol levels. Whereas ginger’s anti-inflammatory properties are beneficial for the heart Researchers concluded that ginger may be useful as a cholesterol-lowering, anti-inflammatory blood thinner. The University of Maryland Medical Center cites a number of studies that suggest ginger may lower cholesterol and prevent blood from clotting. They also had a reduction in inflammation markers. Treats Headaches: Moringa has been in use since ancient times as a natural painkiller. It is highly reliable in treating chronic headaches and migraines. It works as an analgesic and deals with all kinds of pain. Further, ginger helps in alleviating migraine symptoms and also eases nausea which is quite common in migraine sufferers. Reduces High Blood Pressure: Moringa contains nutrients such as thiocarbamate and isothiocyanate. These help in reducing elevated blood pressure in patients. The presence of ginger in this recipe also helps in lowering blood pressure as it is an anti-inflammatory agent and a potent blood thinner. Soothes the Stomach: Moringa contains high anti-ulcer properties which help with the healing of gut and stomach issues. Ginger is also known for its ability to soothe the stomach and prevent morning sickness. Hence, this duo is the best thing you can opt for to drink as a tea in the morning. Keeps The Liver Safe: Liver diseases can be kept under control with the help of moringa leaves. It helps in healing the organ and also fights against liver diseases. Ginger contains antioxidants and triglyceride lowering effects that help to prevent or reverse fatty liver disease. Helps to Reverse Anaemia: Moringa is known to contain 25 times more iron than spinach. It contains high amounts of significant minerals, vitamins, proteins and also improves the blood quality significantly. Ginger has also been found to have a medicinal use as a treatment for anemia and is especially useful for those where anaemia has been caused by chemotherapy or renal disease. The best way to incorporate both moringa and ginger is in the form of a tea or a smoothie where you add a teaspoon of moringa leaf powder and some fresh or powdered ginger. Enjoy ! 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 ! |
AuthorBarbara is a qualified nutritionist offering Health, Nutrition & Lifestyle Counseling. She gives Healthy weight loss advice and promotes the Mediterranean diet. She is the author of the Med Life Diet - creating healthy lifestyle habits and attitudes for life ! Archives
April 2024
|