Those living with hypothyroidism may experience fatigue, depression, and constipation along with other symptoms that are more serious health concerns. That little gland in your neck plays important roles in how well, or not, your body works, luckily consuming certain foods may help to boost the effectiveness of your thyroid. 
 
The butterfly shaped gland produces hormones that help to regulate your mood, metabolism, energy levels, heart rate, blood pressure, body temperature, and energy levels. When the thyroid is not producing enough hormones hypothyroidism can occur when the body’s needs are not being adequately met. Hypothyroidism if left untreated can increase the risks for heart disease as a result of higher levels of LDL bad cholesterol. 
 
Medications can help to restore hormone levels and manage symptoms. But in addition to thyroid hormone replacement therapy you can boost thyroid function by consuming a well balanced diet that includes a lot of produce and protein according to Gregory B. Dodell, MD, who is an assistant clinical professor of medicine, endocrinology, diabetes, and bone disease at Mount Sinai in New York City.
 
Omega-3s that are found in fish can help with combating inflammation and boosting immunity. Fatty fish like wild caught salmon, tuna, trout and sardines are good sources for omega-3 fatty acids. Omega-3s are known to decrease inflammation, help with immunity, and lower the risk for heart disease. Fish is also a good source of the nutrient selenium, which is most concentrated in the thyroid and helps decrease inflammation.
 
Nuts are an excellent source of selenium which can help to boost thyroid function. These handy little snacks can be taken just about anywhere, but make sure to control portion size as nuts are high in fat.

Hazelnuts, Brazil nuts, and macadamia nuts are particularly high in selenium according to a study published in the International Journal of Endocrinology. Also, keep in mind that walnuts can interfere with thyroid hormone absorption, meaning it is best to avoid consuming them at the same time you take any medications.

Whole grains can help to ease the constipation which is a common symptom of hypothyroidism. Whole grains in cereal, bread, pasta, rice, quinoa and oatmeal are great sources of nutrients and the ever important fiber that can help with bowel regularity. But fiber can also interfere with synthetic hormones, meaning that some people may be best to avoid whole grains completely.

​Those that do eat whole grains make sure to take any thyroid medication a minimum of several hours before consuming or after eating foods that are rich sources of dietary fiber.

Fresh produce can help to manage weight gain; low calorie and high density fruits and vegetables are the mainstay of every successful weight loss program. Weight gain can be an early symptom of hypothyroidism, including fresh fruits or veggies at every meal is typically recommended. Blueberries, cherries, green peppers, and sweet potatoes are loaded with antioxidants and other nutrients that have been shown to help lower the risks for heart disease.

Those with hypothyroidism may do well to limit the intake of cruciferous veggies to 142g per day, as they can block the thyroid’s ability to absorb iodine which is essential to normal thyroid function. 

Iodine, which can be found in high concentrations within seaweed, is essential for normal thyroid function. "Iodine is the precursor for the production of thyroid hormone," Dr. Dodell explains.
 
Seaweed, packaged as nori, wakame, and dulse, can be used in sushi, soups, and salads to offer the nutritional benefits of fiber, calcium, and vitamins A, B, C, E, and K.
 
According to the American Thyroid Association it is possible to have too much iodine which can worsen the condition, but the likelihood of this is greater when taking iodine supplements, as such consult with your physician before increasing intake. 
 
Vitamin D, the gift of sunshine, is essential to a thyroid friendly diet. According to a study published in the Indian Journal of Endocrinology and Metabolism vitamin D supplements helped to improve TSH levels in those with hypothyroidism as well as thyroid antibodies in those with autoimmune thyroiditis.

Certain foods can be found that have been fortified with vitamin D such as milk that also carry significant amounts of calcium, protein, and iodine.

Hashimoto’s can lead to changes that contribute to gut problems including heartburn, consuming foods like yogurt that contain beneficial bacteria may help to regulate other bacteria to help with gut problems.

Beans may help to maintain energy levels for those that are feeling drained because they contain protein, antioxidants, and complex carbohydrates, along with an assortment of vitamins and minerals. As an added plus beans are a rich source of fiber that can help with constipation.

Beans are available in an assortment of types which can be used as the base for entrees, side dishes, soup, salads, or stews. It may be best to limit how much you eat as excess fiber can interfere with hypothyroidism treatments, guidelines recommend 20-35 grams of fiber a day. 

As always it is best to consult with your physician or certified medical professional before beginning any new regime to avoid any possibility of unwanted complications, and to work out a plan that is best suited for your individual needs and requirements. 

​

​There’s the common and well know saying “you are what you eat”… this saying applies to many aspects of health. Choosing the right foods can also help support mood, sleep, and even the ability to focus and concentrate.

As a Holistic Nutritionist and a mother, I know that there are many factors that play into a child’s ability to focus. I also know that there are no magic foods that will get any child to laser-focus on their maths or reading when they want to zombie out in front of the TV or play electronic games.. so chill out time is also an important part of their daily routine.

What I do know is that there are certain brain-boosting foods that could potentially support proper brain development, cognitive skills and concentration. Foods which will help kids to concentrate on their schoolwork, project or other task in conjunction with quality sleep, daily activity and exercise and minimal electronic distractions.

These seven foods can help kids stay sharp. Hopefully, these suggestions give some lunchtime inspiration too!

Eggs
The U.S. Dietary Guidelines Advisory Committee recommends eggs as a first food for babies and toddlers as eggs are a rich source of choline and because early and sustained exposure to eggs may help reduce the risk of developing an egg allergy. But the benefits of eggs continue well beyond the first two years of life. Eggs are a nutritional powerhouse that contribute to health and well-being at every age and life stage.

Egg yolks are one of the richest sources of dietary choline, a nutrient that helps brain cells produce acetylcholine, a neurotransmitter that plays a key role in cognition. Plus, eggs have the carotenoids lutein and zeaxanthin, which support eye health and may help protect the eyes from harmful blue light from computers and phones. New research shows lutein may also play an important role in brain health, too.

Eggs are easy to prepare and easy to love at any age, and at any meal. Enjoy an egg as part of breakfast, make an egg salad sandwich for a quick at-home meal or pack in a lunch box for a portable meal, or pre-make hard-boiled eggs for simple grab-and-go snacks to satisfy hungry tummies after a long day of learning. Another favourite are pancakes made with oats, bananas or wholemeal flour.  
​
Beef
Thank goodness beef is a favourite in many households, because eating it may help keep your kiddo's head in the game. Beef is a source of two important nutrients, iron and zinc. Both have been shown to play a role in cognition and restlessness in children.

Seafood
Fish and seafood are rich in a slew of brain-boosting nutrients that can help your little one in many ways. Having your kids enjoy those fruits of the sea can result in some seriously amazing outcomes. In one study, for example, children who ate fish at least once a week slept better and had higher IQs by an average of 4 points versus kids who were not fish eaters. Good quality oven cooked fish sticks or homemade fish cakes, anyone? Try these simple salmon cakes or a more gourmet version.

Avocado
Avocados can easily be added to sandwiches for a healthy fat boost. Why is fat important? Eating fat with carbs helps slow the digestion and helps kids feel fuller longer – AKA no tummy rumbles to distract them from their studies. Shoot for healthy fats found in avocados and nuts instead of trans or saturated fats when feeding your precious little ones.

Avocados also fuel your child's belly with tyrosine, an amino acid that is the precursor to dopamine. Dopamine is a brain chemical that plays a role in memory function.

Strawberries
Strawberries offer a slew of benefits to kids, one being that it contains natural vitamin C. This vitamin plays a role in producing norepinephrine, a neurotransmitter that plays a role in increasing attention. Your little one doesn't care for strawberries? No sweat! Kiwi, citrus, and red peppers can be swapped out for a vitamin C boost. Strawberries can be added to a smoothie with bananas and some calcium rich yogurt.

Walnuts
Although conducted on adults, data from a study published in the Journal of Nutrition, Health, and Ageing suggests that eating a handful of walnuts every day may help support memory and concentration. While the same study was not conducted on children, eating walnuts certainly won't hurt anything, assuming your child is developmentally ready to eat this nut.

Try some walnut butter on a piece of fruit for an afternoon snack or, for a decadent treat, dip shelled walnuts in dark chocolate. Tell your kids they are chocolate covered brains for a creative story. (Errrm.. walnuts do look like little brains !)

Breakfast
I know … breakfast is not a specific food – yet it is the most important meal of the day and needs to be a focus if parents are trying to support their child's ability to focus in school or otherwise. According to researchers who reviewed from 45 articles focusing on the effects of skipping breakfast, tasks requiring attention, executive function, and memory were made more effective by eating breakfast.

While it may be an overly ambitious goal to get your kids to eat a well-balanced breakfast every morning before school – let’s be realistic that eating breakfast that early in the morning is not for everyone – myself included !

It would be good if you could get them to eat a boiled egg with some toast or yogurt topped with granola or fruit and then they could take with them a nutritious sandwich and some healthy snacks to tuck into at school.

Avoid giving them a packaged juice to take to school every day as they are high in sugar and will interfere with their concentration.  

It’s better to get them to eat something rather than nothing – even if that means grabbing a healthy granola bar on the way out the door.

As the saying goes - any breakfast is better than no breakfast when trying to support concentration.

As a nutritionist, I love smoothies and if you start incorporating them in your diet, I am sure you will fall in love with them too. There is a smoothie recipe to suit every taste or dietary preference and are an excellent way of increasing your consumption of fruits, vegetables and other nutrient dense foods.

Smoothies have become an ever increasingly popular wellness food and are always best when made from scratch as the commercial varieties are often loaded with added sugars or other unhealthy ingredients.

There are many types of smoothies that range from fruit based, green vegetable smoothies and one of the latest trendy smoothies in New York and London is the hummus shake where chickpeas is one of the ingredients.

Let’s discover the world of smoothies by first finding out what is a smoothie, their health benefits, their negative side, whether they can help with weight loss and of course some smoothie recipes.

What are smoothies?

Smoothies are thick, creamy beverages usually blended from frozen or fresh fruits, vegetables, juices, yogurt, nuts, seeds, dairy, plant milk, water or cooled herbal teas.

Many smoothies include frozen produce or ice cubes to give the final product the cool, icy consistency of a milkshake. However, their flavour profiles vary tremendously depending on the ingredients.

Common ingredients:

Popular ingredients in homemade and store-bought smoothies include:

• Fruits: berries, banana, apple, peach, mango, and pineapple
• Vegetables: kale, spinach, arugula, avocado, cucumber, beetroot, celery, cauliflower, and carrots
• Nuts and seeds: almond butter, peanut butter, walnut butter, sunflower seed butter, chia seeds, hemp seeds, and flax meal
• Herbs and spices: ginger, turmeric, cinnamon, cocoa powder, cacao nibs, parsley, and basil
• Nutritional and herbal supplements: spirulina, chlorella, moringa, bee pollen, matcha powder, protein powder, and powdered vitamin or mineral supplements
• Liquid: water, fruit juice, vegetable juice, milk, plant milk, coconut water, iced herbal tea, and cold brew coffee
• Sweeteners: maple syrup, raw sugar, honey, pitted dates, simple syrup, fruit juice concentrates, stevia, ice cream, and sorbet
• Others: cottage cheese, vanilla extract, soaked oats, cooked white beans, silken tofu, and dairy or plant yogurt

The Different Types of Smoothies.

There are three main categories of smoothies although they often overlap between them:

• Fruit smoothies. As the name implies, this kind of smoothie usually features one or more types of fruit blended with fruit juice, water, milk, or ice-cream.
• Green smoothies. Green smoothies pack leafy green vegetables and fruit blended with water, juice, or milk. They tend to be heavier in veggies than regular smoothies, though they often include a little fruit for sweetness.
• Protein smoothies. Protein smoothies usually start with one fruit or vegetable and a liquid, as well as a major protein source like Greek yogurt, cottage cheese, silken tofu, or protein powder.

The Health Benefits of Drinking Smoothies
Smoothies are a fantastic way of increasing your fruit and vegetable intake. These foods are high in antioxidants, vitamins, minerals and fibre.

Together, these nutrients may reduce inflammation, improve digestion, combat constipation, and lower your risk of chronic conditions like heart disease, osteoporosis, obesity, age-related mental decline and not to forget that these foods also reduce wrinkles, diminish dark circles and keep your skin hydrated and healthy. 

Athletes can also benefit from drinking smoothies as they can be drunk as a pre-and post workout, muscle building and carb-loading, offering the essential ingredients at the right time to complement workouts and fuel the body.

When making smoothies at home, use whole fruits, such as a ripe banana, to add sweetness instead of honey or maple syrup.

Do smoothies aid weight loss?

Smoothies are frequently marketed as a weight loss tool. Research suggests they may be effective for this purpose as long as they’re not causing you to exceed your daily calorie needs.
If you prioritize ingredients low in calories and high in protein and fiber, your smoothie may keep you full until your next meal. Whole fruit, vegetables, nut butters, high protein cottage cheese and plain yogurts are all excellent weight-loss-friendly ingredients.

Keep in mind that your nutritional needs and ability to lose weight vary depending on many factors, including age, activity level, medical history, and lifestyle habits.

Made Just for You !

What I like most about smoothies is that they can be tailored to suit your needs, especially if you have a specific health or fitness goal in mind. They can become a healthy snack or meal replacement.

There’s a common misconception that smoothies are inherently low calorie snacks, but some smoothies pack over 1,000 calories depending on their size and ingredients.

Generally, a 200–300-calorie smoothie with 10 grams of protein is a great snack, whereas a 400–800-calorie smoothie providing at least 20 grams of protein is better suited as a meal replacement. It’s best to assess your goals and calorie needs to determine your specific needs.

The difference between the two may be as simple as adjusting the serving size.

When making smoothies at home, be sure to control your portion size. Fats like nuts, seeds, nut butters, full fat yogurts, and avocado will provide more calories but increase nutrient density. Avoid using sugary add-ins like syrups or chocolate sauces as they will provide more calories without quality nutrients.


Smoothie Recipes

The Fat Burning Banana Ginger Smoothie
Serves: 1   Prep Time: 5 minutes

Ingredients
 
2 tablespoons ground flaxseed
1 cup frozen Ardo blueberries or Ardo fruitberry mix from Foodsaver
One frozen medium ripe banana or frozen Ardo banana puree from Foodsaver
One tablespoon grated ginger or frozen Ardo diced ginger from Foodsaver
½ cup of spinach leaf  from Foodsaver
Ice (optional)

ADDITIONAL: for a hit of protein add a serving of your favourite protein powder

Instructions

1. Put all the ingredients in a blender
2. Blend until it’s at your preferred consistency.

 
High Protein Smoothie
Serves: 1   Prep Time: 5 minutes

This smoothie is high in protein, lower in carbohydrates and is a great one for weight loss and also as a recovery drink after a workout.

Ingredients

• 1/2 Cup Coconut Milk (or other low carb milk)  
• 3/4 Cup Ardo blackberries or Ardo fruitberry mix or Ardo strawberries from Foodsaver
• 2 Tablespoons Coconut , unsweetened shredded  
• 2 Tablespoons Walnuts ,
• 3 Tablespoons  Arla protein cottage cheese or 1 Scoop plain protein powder
• 2 Cups Ice Cubes (optional)
• 1 tbsp Hemp Seeds , topping, optional

Blend, drink and enjoy !
​
The Trendy Hummus Shake !
Serves: 1   Prep Time: 5 minutes

What I really love about hummus shakes is that they are so"creamy" and smooth. 

Ingredients:

• 1 cup cooked chickpeas
• 1 Tablespoon pure tahini
• 1 large banana or frozen Ardo banana puree from Foodsaver
• 1 teaspoon honey or date syrup or maple syrup
• ½ tsp or a pinch of cinnamon / nut meg / mixed spice
• a drop of pure vanilla

Directions:

1. Place all ingredients in a blender. Blend until smooth.
2. Pour in a cup and enjoy!

 
Tip: Frozen chickpeas can be used. They are usually in packs of 1 kg. Boil about 3 cups at a time and store them in the fridge for easy access. They are very convenient, because they only need about 15 to 20 minutes of boiling.

Variation: Strawberries, apple or pear is a great substitute instead of banana. You can also turn it into a chocolate shake by adding a tablespoon of cacao. 
 

There are some key foods that individuals should minimize or eliminate from their regular meals in order to shed pounds quickly and safely.
 
Overeating and poor habits are hard to change but easy to develop. Changing habits is hard, especially at first, requiring determination, discipline and dedication (the three D’s) to make long lasting permanent changes.

One of the basic problems regarding weight loss is a fatal mix of dietary confusion with an increasingly inactive yet stressed lifestyle. Our diets and eating habits are highly imbalanced. Our level of physical exercise is generally not enough to keep pace with what we eat and with the stresses we bear.

The key to weight loss success is to develop healthy eating and healthy lifestyle habits and attitudes for life !

We are what we eat.

The first steps that you can take is to avoid eating refined foods, processed carbohydrates, sugar, excess fatty rich foods, fried foods and foods with additives or synthetic colouring. Avoid genetically engineered foods. You may also take it a step further and opt for organic foods versus conventional ones.  

Examples of foods to avoid are:

• Soft drinks, sugar coated cereals, cookies, cakes, pastries, white bread, pasta, white rice, potatoes, fruit juices, crisps, fried foods, fatty burgers, salted or roasted nuts and full fat dairy products.

A simple rule to keep in mind when supermarket shopping is: “The brighter and more colourful  the packaging of a product is, the more you should stay away from it !”
 
Boosting Metabolism Naturally…
 
The top four foods that I like to recommend which boost your metabolism, improve the digestive process and speed up the weight loss process are:  

Spirulina:  This superfood is amazing, it is rich in vitamins E, B12, C, B1, B5, and B6 as well as beta-carotene, and the minerals zinc, copper, manganese and selenium. All these substances play a part and are critical to being able to perform exercise and burn a maximum amount of calories. The reason it assists with weight loss is due to the fact that it is approximately 60% protein.

Protein slows down how fast food moves through the digestive system and stabilizes blood sugar levels, which, for most people, means feeling full longer, as well as not reaching for additional snacks or eating huge amounts at subsequent meals.
 
Seaweeds:   Seaweed helps you lose weight by inhibiting the action of an enzyme that controls the digestion of fat. Seaweed fiber also blocks the absorption of fat by the body as it contains a substance called alginate. Research has shown that among a variety of foods tested, seaweed fiber was the most effective in helping people lose weight. Seaweed also curbs your appetite and makes you feel full thereby decreasing your intake of food. It controls levels of blood sugar and this in turn decreases your food cravings. This also can also assist you in weight loss.

Lemons:  Start your day with lemon water. Add juice of half lemon to a large glass of water. Lemons strengthen your immune system, aids digestion, is a diuretic, clears the skin and helps with weight loss.
 
Carob Powder:  Carob inhibits digestive enzymes because it contains chemicals known as tannins. It has also been reported to help with weight loss, diabetes and manage cholesterol levels. Carob may assist with weight loss by helping to burn fat and calories in the body and also increasing the metabolism. Add 1 teaspoon of carob powder to hot water. Enjoy as a mid-morning or mid-afternoon beverage. Beware as it has mild laxative qualities so don't overdo it ! You are now on your way to flat tummy kingdom
 
There are some meal-planning strategies and dietary tips that individuals can use to maintain an active metabolism. These are:
 
Exercise in the Morning:  Studies show that an early-morning workout will boost your metabolism and help you burn more calories than if you exercise later on in the day.
 
Breakfast: Without an ounce of a doubt, breakfast is the most important meal of the day. It gives your body essential nutrients, jump starts your brain, gives your metabolism what it needs to get working for the day and keeps you slim.

Studies have found that what you eat for breakfast tends to influence what you eat the rest of the day. 

Also, people who eat breakfast are significantly less likely to be obese and have diabetes than those who don’t. 

People can enhance the weight-burning potential of their diet that go beyond making nutritional food choices by adding in fat burning herbs, spices and exercise.
 
Fat burning supplements can be added to your weight loss regime although I do not recommend them as most of them are high uric acid-forming and damage the kidneys and liver.
 
You could add thermogenic herbs to your diet. Most of these mentioned are found in pill form or drink them as teas – have at least 3 mugs a day to get an effect !
 
Thermogenic herbs help the body generate heat that burns fat. They help reactivate the metabolic rate thereby promoting weight loss. They also increase the energy and boost athletic performance. Apart from burning excess fat in the body, some thermogenic herbs also may help improve digestion

Herbs and Spices
Spicy foods, especially the ones that contain capsaicin, are especially thermogenic and can raise your metabolic rate for up to three hours after eating. Hot peppers including, the more common cayenne peppers, all contain capsaicin. Other thermogenic herbs and spices are: cinnamon, green tea, fennel seed, garlic, ginger, ginseng, guarana, horseradish, kola nut, ma huang, mustard seed, parsley, and turmeric.
 
 
Exercise
 
Few weight-loss programs are effective without increasing physical activity. To lose weight or mass, we need to reduce intake and increase output.
 
Reducing fat stores and adding muscle improves energy utilization by using more calories for active metabolic tissues. Exercise also improves general metabolism and vitality and lowers that important “set point” allowing us to maintain lower weight and body fat with the same food intake.
 
At a good level of exercise, the body will burn more calories than usual, even 12 hours afterward. Regular exercise is clearly needed to keep fat off.
  
Based on a chart taken from the Mayo Clinic, running clearly comes in first. Exercise should be fun and enjoyable so it would be best to choose an activity that you like. 

Calories burned per hour*

Based on a 72kg person

1. 986 calories burned: Running at 8mph
2. 913 calories burned:  Rollerblading
3. 730 calories burned: Tae Kwon Do
4. 730 calories burned: Jump rope
5. 657 calories burned: Stair treadmill
6. 584 calories burned: Jogging at 5mph
7. 511 calories burned: Backpacking
8. 511 calories burned: Racquetball
9. 511 calories burned: Cross-country skiing
10. 511 calories burned: High-impact aerobics

* Values from the Mayo Clinic Exercise for Weight Loss chart
 
The best exercises over the summer season are the ones that you can do by the beach such as swimming, walking, cycling, light jog or run and definitely some kettle bells in an air-conditioned room !

There are many more watersports that you can take advantage of such as peddle boats, SUP, windsurfing and for the adventurous some water skiing.

The mountains also offer a "cooler" version where you can enjoy some hiking, cycling and swimming in lakes or pools. 
 

During the COVID-19 pandemic, there will be a lot of information about the virus and its effects on mental health.


That’s because coronavirus and the social, financial and psychological implications it carries can seriously impact one’s mental wellbeing.


Government legislation, mass media coverage, and the increasing global death toll will cause a lot of stress, especially for the older population, children, and people with a history of mental health problems.


It’s of the utmost importance that we try to remain as composed as we can during this time.
The fear and anxiety that is gripping the nation are as contagious, if not more so than the illness itself.

To continue reading ....
​ 
​A useful guide about guarding mental health during the coronavirus pandemic

Another useful resource page is 'COVID-19 and Substance Abuse' 

Summer is here and there’s nothing quite like the sizzle of the grill  !

Eating healthy certainly doesn’t have to be boring. It’s especially important now more than ever due to Covid-19, to eat quality foods for wellness and avoid ultra-processed foods.

People who eat a well-balanced diet tend to be healthier with stronger immune systems and lower risk of chronic illnesses and infectious diseases.

​Here’s ten delicious and nutritious barbecue ideas to enjoy:

1. Grill up some fish
Grilled fish can be a delicious, healthy alternative to red meat on the barbecue. Rich in omega 3 fatty acids, fish has been linked to a number of health benefits, including supporting your heart, brain, immune and mental health. Choose fresh fish like salmon, sea bass, cod and whole perch and enjoy a tasty protein hit.

2. Get creative with salads
Fresh, light and full of flavour, salads are the perfect way to balance out your barbecue meal. Serve up green leafy salads with nutritious ingredients like this quinoa superfood mix and add in some grated raw carrot. Other options are chickpea and rice salads or a classic Greek salad topped with feta.

3. Choose healthier cuts of meat
You can make a big difference in lowering the fat content of your barbecue by choosing leaner cuts of meat. Choose loin or round cuts of red meat and pork, look for choice or select grades of beef rather than prime, and trim off the excess fat before cooking. Red meats are higher in red iron and zinc which support the immune system.

If you’re cooking chicken, a good trick for lightening it up is to remove the skin first – the skin soaks up all the juices and fat while it’s cooking. Choose chicken breasts instead of the fattier dark meat (legs and thighs).
 
4. Burgers (meat or veggie)
If you love burgers, you could go for the pre-made variety or attempt to make your own super healthy versions. The trick is to buy lean minced meat either, beef, chicken or turkey (or lentils, chickpeas or kidney beans for a filling vegetarian option).
 
5. Skip heavy marinades and condiments
Lighten up the salt, sugar and fat content of your barbecue by swapping heavy, preservative-filled marinades with simple ingredients like olive oil and fresh herbs and spices.

6. Corn on the Cob
A barbecue isn’t quite a barbecue without corn on the cob with a little quality butter and salt.  Say no more.

7. Serve healthier snacks
Ditch the bag of potato chips and try raw veggies like carrot, cherry tomatoes, capsicum and celery sticks served with a yummy, nutritious guacamole, yogurt or salsa dip. 

8. Infused Colourful Waters
Skip the fizzy, sugary soft drinks or beers and drink plenty of water. If you want something a little more exciting, try some unsweetened iced tea, sparkling water or infused colourful waters with slices of lemon, oranges and a few berries.

9. Grilled Halloumi
A Cypriot barbecue has got to have some halloumi cheese ! Serve with sliced tomatoes and pita bread. Heavenly ! Halloumi is a great source of calcium, but it is high in fat and salt – so a little slice will do.
 
10. Barbecued Shrimp Kebabs With Garlic and Herbs  
Shrimp are the ideal choice for weight loss. They pack a protein punch for very few calories. Four large shrimp (30g) have about 30 calories, 6 grams of protein and minimal fat. Shrimp are a good source of vitamin D, selenium, omega-3’s the antioxidant astaxanthin and even contains several energy-boosting B-Vitamins.
​
If you would like to purchase any products from Foodsaver, here is a link to their online foody store: https://foody.com.cy/en/menu/foodsaver or visit their stores found island wide.
​​

Did you know that ninety per cent of serotonin is made in the gut ?

Serotonin is the happy hormone which helps to stabilize our mood, feelings of well-being, and happiness. This hormone affects your whole body. It enables brain cells and other nervous system cells to communicate with each other. Serotonin also helps with sleeping, eating and digestion.
 
By eating well and feeding the healthy bacteria in your gut, the body's ability to generate serotonin is significantly increased, helping you feel more relaxed, happy, and confident.
 
The digestive system is now seen as fundamental to our overall health in most traditional medicine systems. Digestion has a strong influence on our nervous, hormonal and immune systems. The role of foods is now increasingly recognised in conditions not previously associated with diet: auto-immune disorders like rheumatoid arthritis or multiple sclerosis; mood and behaviour problems such as autism, ADHD and depression; degenerative disorders such as Alzheimers's and arthritis; allergic conditions including asthma and eczema.
 
Inflammation underlies these and most chronic disease like obesity, heart disease and cancer. We can modify these destructive inflammatory responses by the kinds of food we eat and how we eat them. Common problems like heartburn, indigestion and constipation can be managed with understanding how to use foods, herbs and spices in self-care.
 
There are obviously other factors that affect our digestive health, such as our stress load: sleep, diet, alcohol, smoking, weight, liver function, circulation, mood, exercise, chemicals, food quality etc, but you can begin to support your digestive health by understanding the basic digestive functions and being mindful of your body.
 
Here are some common digestive herbs, along with their health benefits which you should experiment with in your cooking, or drink them as herbal teas:

1. Ginger:  Ginger is warming and calming to the digestion, anti-nausea and anti-microbial to many common stomach bugs. Warms cold hands and feet.
 
2. Turmeric:  Turmeric is carminative - meaning it can relieve bloating, liver supporting, an anti-microbial and a powerful anti-inflammatory.
 
3. Fennel:  Fennel can also help relieve bloating and is stimulating to the liver. It improves appetite, increases milk production and eases colic. It expels upper respiratory catarrh, is an eyewash for conjunctivitis and has a balancing estrogenic action.
 
4. Caraway:  Caraway is a supreme herb for the digestive system, eases stomach cramps and nausea, helps expel gas from the bowel and prevent fermentation in the stomach.
 
5. Cinnamon: Cinnamon is a warming stimulant to appetite and circulation. Antiviral, antibacterial and anti-fungal. Helps reduce blood sugar and ulcer causing Helicobacter pylori.
 
6. Garlic: Garlic is anti-microbial, and probiotic due to its inulin and other compounds, which supports cardio-vascular health. Onion, shallot and leek belong to the same Allium genus family and have similar actions.
 
7. Rosemary: Rosemary is a stimulating carminative that helps to clear your liver and head.
 
8. Peppermint: Peppermint is refreshing as well as antispasmodic, cooling and anti-microbial. It's useful in coughs and colds, supports liver function and helps stop itching when used topically.
 
9. Dill: Dill is calming and can be used as a sedative. It's useful to promote restful sleep, dispel colic and cramping pain. It's a key ingredient in gripe water.
 
10. Allspice: Allspice is warming and settling to the gut. The eugenol content promotes digestive enzymes, is analgesic and antiseptic. Most beneficial when drank as a tea after a meal.
 
11. Tulsi (Holy Basil). Is a herbal plant traditionally used in Ayurvedic medicine to reduce fever, strengthen the immune system, calm nerves, and act as an anti-inflammatory and antioxidant. Studies have shown that Tulsi (Holy Basil) can lower cortisol the stress hormone and blood sugar levels to help our bodies cope with stress. Research has also shown that ursolic acid and triterpenoic acids both of which are found in Holy basil effectively improve the body’s response to stress and reduce the amount of cortisol released during stress. It’s no coincidence that Tulsi has been nicknamed “nature’s stress reliever”

Modern living in large cities have had a negative impact on our physical and mental health.

Stress and modern living for most people go hand in hand and has been scientifically linked with various diseases but also with bad life decisions such as bad nutrition, smoking, excessive alcohol consumption, lack of sleep and stressful relationships.

For mental health, research has proved that exercise, praying and meditation can help us better control our lives, focus, and solve our problems. They also contribute to our feeling blessed with what we have, which reduces anxiety.




​Gratitude is a wonderful trait to develop. A well know exercise to remind ourselves of all the things that we can be grateful of, is to have a gratitude notebook or diary. Once a day write down three things you are grateful for. It could be as simple as the running hot water you have in your house or the beautiful smile your child gave you. It’s a great exercise to remind ourselves of how many good things we can be grateful for in our daily lives.

It is relevant now more than ever our greeting and toast ‘stin ygeia mas’ – to good health, as we wish our fellow human beings to be strong and healthy and full of life !

All over Cyprus and Greece, there are a great variety of cuisines, practices, and recipes, often connected with Christianity and fasting (called ‘nistia’ which I see as a great opportunity to detoxify the body) and connected with meditation, praying, good deeds, and positive thoughts about our fellow humans.

But the context is always the widespread Mediterranean diet – with local variations based on the available seasonal ingredients and location.

Ancient traditions also connect food with the environment. The rocky hills of Cyprus, Epirus and Crete are better for goats and sheep, where people made cheese from their milk. And in Macedonia’s rich valleys near Lake Kerkini, water buffalo have survived and give us their delicious products.

The same applies to plants – we have a large variety of wild and domesticated edible plants rich in nutrients that we can add into our diets including fruits like figs, oranges, lemons and pomegranates  grown in coastal regions right up into mountainous areas where apples, pears, cherries, apricots and so many other fruits are found.

There is a consensus on what constitutes the Mediterranean diet, which nutritionists believe is best reflected in traditional Greek food: Meals are rich in fruits and vegetables and sprinkled with many different herbs and spices which add to the antioxidant content of the food.

The key to long term health is to create healthy eating and healthy lifestyle habits and attitudes for life ! The Greek Mediterranean Diet incorporates the basics of healthy eating and living. 

In the Mediterranean diet pyramid, every meal is ideally based on fruits, vegetables and mostly whole grains. These form the base of the pyramid, along with olive oil, beans, nuts, legumes, seeds, herbs and spices. Next are fish and seafood, which should be eaten often – at least twice a week. Poultry, cheese, eggs and goat’s yogurt follow next; moderate portions of each are acceptable daily or weekly.

At the very top of the pyramid are meats and sweets; these foods should be enjoyed less often, only on occasion.

In times of Covid-19 – avoid sweets made with sugar and use raw unprocessed honey, carob or grape syrup in small amounts. Sugar has been known to depress the immune system.

Mediterranean cuisine is naturally vegetarian-friendly and appeals to all ages and nationalities. The sheer variety of ingredients create dishes that are both comforting and yet have rich, complex flavours.

The most important component of the Mediterranean diet might very well be social, with an emphasis on enjoying meals together with family and friends… make a point of sitting down as a family to eat or prepare meals together whenever possible and hopefully in the near future we will be eating with friends too.

In people found in well know Ikaria, Okinawa and Sardinia we can see that they are connected in common nutritional principles of eating a mostly unprocessed plant based diet which is the key to longevity and to keeping your immune system working healthily and in addition they all live a lifestyle free from stress, live closer to nature and have naps ! 

Enjoy the videos. Ikaria nutrition  and Ikaria Siesta.  

Aronia is also known as chokeberry (Aronia melanocarpa) which is an antioxidant-rich fruit that is commonly consumed in Eastern Europe and Russia.

Aronia have been used in folk medicine by Native Americans as a treatment for the common cold. This little berry is said to offer a range of health benefits related to oxidative stress.

Oxidative stress is a destructive process linked to many chronic diseases. It occurs when DNA-damaging free radicals overwhelm the body. Aronia is thought to fight oxidative stress by providing potent antioxidants known to knock out free radicals and offer additional health benefits.

Oxidative Stress
Aronia may be useful in treating conditions related to oxidative stress. Free radicals can damage your DNA which may contribute to the development of many diseases, including cancer, heart disease, diabetes, stroke, and other conditions.

In a research review published in 2010, scientists evaluated 13 studies, finding that chokeberry's mixture of procyanidins, anthocyanins, and phenolic acids "constitutes one of the most potent natural antioxidants."

Authors of a 2017 study also examined the antioxidant benefits of chokeberry. They concluded that the berries have the potential to provide both medicinal and therapeutic benefits and may contribute to the prevention of chronic diseases including metabolic disorders, diabetes, and cardiovascular diseases.

Metabolic Syndrome
In a small study published in 2010, researchers found that aronia berry extract may benefit people with metabolic syndrome—a cluster of health problems linked to increased risk of heart disease and diabetes, including excess belly fat, high cholesterol, high blood pressure, and inflammation.

For two months, 25 patients with metabolic syndrome took 100 mg of chokeberry extract three times daily. Study results showed that the patients experienced significant decreases in blood pressure, C-reactive protein (a marker of inflammation), and LDL ("bad") cholesterol.

Another preliminary study evaluated the effects of chokeberry extract on obese mice who consumed a high-fat diet.

​Researchers found that the mice treated with the extract showed decreases in body weight, triglyceride and cholesterol levels, and improved insulin sensitivity. It is too soon to tell, however, if these benefits will occur in a human body.
 
Diabetes
Chokeberry may help keep blood sugar in check in people with diabetes, suggests a small study published in 2002. After drinking 200 ml of a sugar-free, artificially sweetened chokeberry juice daily for three months, diabetes patients showed a decrease in fasting blood sugar levels.

Chokeberry juice also appeared to reduce total cholesterol levels.

A review of studies was published in 2017 in the journal Frontiers in Nutrition where researchers examined evidence linking chokeberry to antidiabetic effects. The study concluded that there is evidence suggesting that the berries' antioxidants have potential in the prevention and treatment of diabetes.

Other preliminary studies are investigating the potential of using chokeberry extract in the treatment of hypertension and related cardiovascular conditions.

Some people also use chokeberries or chokeberry supplements to treat conditions including:
​

• Arthritis
• Breast cancer
• Common cold
• Eye disorders
• Infertility in men

There is not enough evidence to know if chokeberry fruit or chokeberry extract can aid in the treatment of these conditions.

Aronia is found in many forms.  A common favourite is to drink aronia berry juice or as a concentrated juice, where you take a small shot per day. It can be found as a powder or flour which you can use in baking, capsules even as vinegar which you can use in salads.

It has a tart taste similar to that of sour cherries.

Possible Side Effects
 Experts suggest that drinking chokeberry juice or taking chokeberry extract as medicine is possibly safe for most adults. However, some people may experience side effects including constipation or diarrhea.

People with diabetes should exercise caution when using chokeberry. The fruit can lower blood sugar so it is important to watch for signs of low blood sugar and monitor your blood sugar carefully.

Women who are pregnant or breastfeeding should also exercise caution with chokeberry or chokeberry extract as there is not enough evidence to know if it is safe.

List of Scientific Studies Specific to Diseases  

When you’re feeling down, it can be tempting to turn to food to lift your spirits.

​However, the sugary, high calorie treats that many people resort to have negative consequences of their own.

While many of us reach for stodgy comfort foods when the blues kick in, snacking on mood-boosting nutritious foods will help to keep you healthier and happier too.

Thankfully, there are some lifestyle solutions that don’t cost a fortune, and can be done from home that can help anyone struggling with depression, anxiety and stress.  

Here are some foods and lifestyle solutions to boost your moods:

• Bananas – are a good source of tryptophan, which can help you to enhance your mood, aid relaxation and boost your confidence. They are rich in magnesium, which can help keep you relaxed and calm and it also has vitamin B6 which can help to relieve depression.  Bananas are also high in carbohydrates, which stimulate the production of serotonin, helping you to feel happier.

• Pulses, Beans and lentils – are an excellent source of B vitamins which help to improve mood by increasing levels of neurotransmitters like serotonin, dopamine norepinephrine and gamma-aminobutryric acid (GABA), all of which are important for regulating mood. B vitamins play a very important role nerve signalling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, have been linked to mood disorders, such as depression.

• Nuts and Seeds – are high in plant-based proteins, healthy fats and fibre. Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashew, peanuts, and walnuts as well as pumpkin, sesame, and sunflower seeds are excellent sources. Nuts and seeds play an important part in the Mediterranean diet and support a healthy brain.

• Berries – eating more fruits and vegetables is linked to lower rates of depression. It is believed that the antioxidants may help manage the inflammation associated with depression and other mood disorders. Berries are rich in antioxidants and phenolic compounds which play a crucial role in combatting oxidative stress – an imbalance of harmful compounds in your body.

• Oats – the happy grain. You can enjoy them in many forms such as porridge, overnight oats, muesli, granola, oat bread, banana oat muffins and more… They are high in fibre which allows the slow release of sugar into the blood stream, keeping your energy and moods stable.

• Avocados - are rich in B vitamins, potassium and monounsaturated and polyunsaturated fats which help for better vitamin absorption, healthy cells and improved immune system function. They are healthy, nutritious and delicious therefore making them a treat for fighting symptoms of anxiety.

• Oily Fish – such as sardines and wild-caught salmon are high in omega-3 fatty acids. These essential fatty acids are beneficial for our skin, heart, eye health, hormone balance and equally for our mood. In a research study conducted by the University of Pittsburgh School of Medicine, found that lower levels of omega-3 fatty acids in a participant’s blood was more likely to be moderately depressed and have a negative outlook.

• Fermented Foods – include kimchi, yoghurt, kefir, airani, kombucha, sauerkraut, moungra, may include gut health and mood. The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids. During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels.

• Dark Chocolate – is rich in many mood-boosting compounds. Its sugar may improve mood since it’s a quick source of fuel for your brain. It is very high in antioxidants and it may release a cascade of feel-good compounds, such as caffeine, theobromine and N-acylethanolamine a substance similar to cannabinoids that have been linked to improve mood – in other words get high on chocolate !

• Vitamin D -  a 2011 study found that women who ate more vitamin D–rich foods had a lower risk of depression than women who got less vitamin D in their diets. Vitamin D is found in eggs, cheese, tuna, salmon and beef liver.

• Meditation -. You can do it sitting, lying down or even while taking a walk around the neighborhood. For beginners it can be helpful to listen to a guided meditation, which can help keep your mind from getting swept away from the endless thoughts in your head. 

• Exercise – releases endorphins, one of the happy hormones. So get a moving even on the spot !

• Spread out smaller meals across the day - For those who lose their appetite when feeling stressed, experts suggest eating smaller meals or snacks more frequently throughout the day rather than larger meals. This way you will nourish your body without feeling full at once. Easy nutritious snacks are smoothies, boiled eggs, muesli and yogurt, toast with toppings.

 
Anxiety Causing Foods to Avoid
High sugar foods, caffeine and alcohol provide short-term relief from feeling anxious. However they can intensify the feeling of anxiety or stress if too much is consumed
 
Food Ideas

• Avocado chocolate mousse – mash avocado, honey, cacao and a dash of plant based milk.
• Banana, Berry and Kefir smoothie
• Devilled eggs + carrot sticks – great snacks
• Beans on toast
• Nuts and raisins
• Tahini + crackers or veggie sticks
• Cheese and cucumber sticks
• Dark chocolate and almonds
• Cashew nuts – a handful of cashew nuts a day keeps depression away. It’s the happy   nut !