 Constipation isn’t something we often talk about, unless you hang around with me... But given it affects up to 25% of the population (and mostly women) it means a lot of us are suffering in silence. And while most people think of constipation as just an annoying symptom, it can also be the root cause of other symptoms and conditions, including fatigue, weight gain, low mood, and many more.
Unfortunately for most people, when this happens, they reach for a laxative pill, which can lead to what is known as lazy bowel syndrome. Your bowels become so addicted to laxatives that they cannot move without one. Laxatives should never be used on a long-term basis for constipation. They can actually lead to chronic constipation due to dehydration, complicating the problem and leading to a never-ending cycle. It is really important to understand that constipation is a sign that things aren’t right in our digestive process and left unchecked for a long time, it will eventually lead to other complications which may well have been avoided had the initial discomfort of constipation been checked and addressed in the first place. To understand the consequences of long-term constipation, it is important to understand the body’s excretion process. Your body must get rid of what it does not need along with toxins that may have tagged along with food you have eaten. There are toxins found in processed/pre-packaged foods and smaller amounts found in fresh foods that need to be excreted. So, how do you know if you suffer from chronic constipation ? There’s two different ways to tell if you have constipation. The first is the Rome III diagnostic criteria. It identifies people as having functional constipation when 25% of bowel movements are associated with at least two of the following symptoms: straining; hard or lumpy stools; a sense of incomplete evacuation; a sense of anorectal obstruction; the need for manual maneuvers; or fewer than three bowel movements per week in the previous three months, with an onset of symptoms longer than six months. How Constipation Endangers Your Health Most people think of constipation as a symptom rather than the cause of their health problems. For many functional gastrointestinal conditions like gut pathogens, leaky gut and food sensitivities, this is definitely the case - which is why you might want to get tested and uncover the root cause of your constipation. But, constipation itself can also be the root cause of other symptoms and conditions. Constipation can wreak havoc with your insides, stemming from one of three main issues; 1. Toxin reabsorption in the colon, including excess hormones that would normally be excreted in the stool. Imagine what happens when all these toxins are jammed in your colon and going nowhere. The toxins are left to lie in your digestive tract, and the dangers can be many, the most common is colon cancer. The body can literally absorb toxins into its tissues when our colon’s movement is stuck. 2. Imbalance of intestinal flora, including a reduction in healthy species and overgrowths of unwanted bacteria or pathogens. 3. Structural and physical effects of large hard stools and the straining that commonly accompanies them. Here are the top 10 symptoms and signs of constipation: 1. Effects of constipation on fatigue Constipation and fatigue go hand-in-hand, with strong evidence for a connection between the two. The reason being is a dysbiosis caused by constipation can increase the fermentation of carbohydrates and the production of various gases, including super smelly hydrogen sulphide thought to cause dysfunction of the mitochondria - the energy producers within our cells. Impaired detoxification of toxic substances that can enter the bloodstream may also impact energy levels and cause fatigue. 2. Effects of constipation on weight gain Yes, a build-up of poop can add a few extra kilos - anyone who has done colonic irrigation or an enema can attest to that... But what about ‘real’ weight, the fat storage kind? Yes, that too. Science is just starting to understand how a dysbiosis of intestinal flora can cause weight gain and obesity - but the link is definitely there. Hormone imbalances, particularly those relating to oestrogen have also been linked with obesity. So, not clearing those excess estrogens and having them reabsorbed back into your system might not be so good for your waistline. 3. Effects of constipation on the skin Another side-effect of toxicity associated with constipation is acne and skin breakouts. This happens when toxins and waste are re-absorbed back into the bloodstream via the colon, rather than being eliminated. This study showed that 54% of acne patients have significantly altered gut flora while probiotics (beneficial bacteria) have also been shown to reduce symptoms. One thing is for sure, beauty begins in the bowel. 4. Effects of constipation on SIBO Constipation is one of the highest risk-factors and most common causes of small intestinal bacterial overgrowth (SIBO). This recently discovered condition, where bacteria from the large intestine end up in the small intestine where they don’t belong, is thought to be responsible for up to 80% of IBS cases. While the most common symptoms associated with SIBO are constipation, diarrhoea and extreme bloating, it has also been connected with fatigue, weight gain and many of the other issues discussed in this blog post. 5. Effects of constipation on brittle nails and thinning hair Nutritional deficiencies can affect the growth of both hair and nails. And as we know, a lack of healthy flora in the gut can also decrease the absorption of many nutrients essential for energy and growth. Excess toxins being reabsorbed into the bloodstream doesn’t help your beauty regime, leaving you at risk of brittle nails and thinning hair. 6. Effects of constipation on poor immunity Our intestinal flora is responsible for much of the body’s immune response, including the removal of cell debris, viruses, bacteria, and cancerous cells. As constipation is often associated with missing or damaged bacteria (intestinal flora), the impact on your immune system can be significant. The toxic build-up and inflammation associated with constipation can also impair the immune system and leave you vulnerable to infections like urinary tract infections (UTIs). 7. Effects of constipation on estrogen dominance Constipation can inhibit the excretion of unwanted estrogen from the body and promote its reabsorption. We are exposed to a lot of environmental sources of estrogens through toxins such as plastics, medications and hormones in animal proteins that we consume. This means that most people have excess oestrogen coming into the body that needs to be excreted each day. If we are constipated, these excess estrogens can be re-absorbed in the colon and cause elevated estrogen levels, a condition also associated with allergies, weight gain, fatigue and breast cancer. Women who pooped three or more times a day had a 46% decreased risk of getting breast cancer compared to women who had bowel movements once per day. 8. Effects of constipation on structural conditions Beyond functional and chronic disease, constipation can also cause structural problems that may require surgical intervention. Straining during bowel movements and sitting on the toilet for extended periods can result in haemorrhoids, rectal prolapse, and anal fissures. 9. Effects of constipation on faecal impaction Faecal impaction is basically a bowel obstruction caused by poop that has hardened in the colon to the point that it is causing a solid blockage. In severe cases, faecal impaction can cause ulcers or bowel perforation. This is definitely one of the more severe side effects of constipation. 10. Effects of constipation on anxiety and depression Mood and anxiety disorders have long been scientific bedfellows with constipation and other gastrointestinal disorders. While constipation is often thought to be the symptom, recent neuroscientific research has begun to show the importance of intestinal flora in the development of brain symptoms. So, there’s even more reason you might be feeling low if you can’t go to the loo, and it's these kinds of side effects of constipation that people aren't often aware of that make a huge difference to our everyday lives. WHAT STRATEGIES CAN I USE TO RELIEVE CONSTIPATION? These are some healthier ways to get a handle on constipation:
Constipation can be either a symptom of dysfunction or the cause. In either case, it’s an important message about an imbalance in your body that needs to be addressed. By maintaining healthy digestion with ample hydration, good nutrition, probiotics, and stress coping, you’ll be on your way toward optimal intestinal health and keeping your thyroid and estrogen levels steady. Happy pooping!
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20/4/2021 0 Comments Why Athletes should enjoy a glass or two of tomato juice before and after a workout Tomatoes are nutrition powerhouses and are actually a fruit which are prepared in meals like a vegetable. They are a rich source of vitamins, minerals, and antioxidants including lycopene. Lycopene is a powerful antioxidant providing numerous health benefits. It is shown to enhance athletic performance and improve overall health and fitness. Drinking tomato juice prior to workouts is said to reduce harmful chemical levels caused by oxidative stress. Think about lycopene as the inflammation clean-up crew when we exercise. Demanding workouts increases levels of oxygen (oxidative stress) and other chemicals potentially damaging to muscle tissue, cells, and even DNA. Antioxidants—especially lycopene—have been shown to significantly reduce these inflammatory chemical reactions. There are research studies done which show that consuming tomato juice can be better than energy drinks at helping the body recover from exercise. Experts say that tomatoes provide vital chemicals to help muscles recover and return to normal after being stretched and strained. A number of health institutions in Greece conducted tests on 15 athletes over a period of two months, looking at vital signs before, during and after exercise. Nine of the athletes drank tomato juice after exercise and six consumed their regular fizzy energy drink. Those drinking tomato juice had quicker levels of muscle recovery and their glucose levels returned to normal faster after strenuous exercise. Tomatoes contain a compound called lycopene, which principally give them their deep-red colour. In the study, led by researchers at the General Chemical State Laboratory of Greece, harmful levels of enzymes and proteins which contribute to muscle and brain damage returned to normal quicker in those athletes who drank tomato juice after exercise. The researchers said tomato juice was so effective that people with higher levels of harmful proteins could benefit in just two months. This study was published in the journal Food and Chemical Toxicology. Other Health Benefits of Tomato Juice…Lycopene-rich tomato juice does more than improving athletic performance. Its superior antioxidant effect provides numerous health benefits.
You can add some more anti-inflammatory sprinkles such as ½ a tsp of turmeric, a pinch of black pepper, or tabasco sauce, Worcestershire sauce and if you’re feeling naughty you could add a splash of tequila or vodka ! Stir with a cucumber or celery stick and enjoy !  Undeniably in the modern health movement, sugar has become the super villain.
But, the truth is... not all sweeteners are bad. Believe it or not, there are some sweeteners that can offer health benefits to the body like essential vitamins, minerals, energy, and more. The flavour and experience of sweet foods creates a pleasurable experience that’s ingrained in our human brains. Sweet tastes team up their abilities to alleviate stress and even reduce feelings of pain, which makes it very difficult for some people to control their sugar intake. Despite the psychological benefits, the key to having a healthy relationship with sugary foods is mindfulness and moderation. Overeating the wrong kinds of sugar can be linked to a whole host of health problems related to weight management, heart health, skin issues, and diabetes. Sugar comes in a few forms, namely sucrose, fructose, and glucose. Sucrose is the scientific name for table sugar, which is made up of fructose and glucose. Glucose and fructose are the sugars found in foods ranging from fruits and vegetables to dairy, grains, and processed foods. Sugars like fructose, glucose, and sucrose are found naturally in foods that humans have always eaten, modern foods often contain refined, processed sugars that are anything but natural. All three of these compounds are considered ‘sugar,’ however, their chemical structures vary, and the way that your body digests and metabolizes them dictates how they affect your well-being. Understanding the different types of sugars and their impact on the body is crucial to knowing how to add some sugary goodness into your life without harming your health. Is All Sugar Bad? In terms of the health benefits, sugar can be ‘good’ or ‘bad’ depending on where it’s derived from, how it’s processed, and how much is consumed. When sugar from unhealthy sources is eaten in excess, it can definitely lead to negative health impacts such as metabolic issues and weight gain. On the other hand, healthier forms of sugar, when consumed mindfully, moderately and at the right times, can contribute to a balanced diet, and can even be used to support athletic performance and recovery. There are a few factors which makes a sweetener unhealthy. Glucose and fructose are both monosaccharides, the building blocks of carbohydrates, and they are usually found in natural whole foods like fruit, honey, and starchy vegetables. Although they can have varying levels of fructose and glucose, all whole foods naturally contain a combination of the two sugars. Glucose and fructose are also found in processed foods, but often in their refined, isolated forms (like high-fructose corn syrup, which is a highly concentrated fructose from corn). These highly-processed, isolated versions of sugar don’t naturally exist in whole foods and are typically associated with certain health issues. For example, too much pure fructose consumption can impact cholesterol levels, liver health, blood sugar management, and cause diabetes. Also, when these sugars are highly-processed, they lose much of their nutrition, which means you’re left with all the calories and few (to none) of the health benefits. When white sugar and coconut sugar are compared, both of which are processed sugars, but the degree of processing creates products that have very different impacts on the body. For example, coconut sugar has a glycemic index nearly half of that of white sugar (35 vs. 65) and is loaded with minerals and vitamins that are lost in the processing of white sugar. Coconut sugar also has a fiber called inulin which makes blood sugar spikes less likely after meals. Unfortunately, white sugar is stripped of much of its fiber, so it doesn't offer the protective benefits of inulin like coconut sugar. In other words, your best bet is to put down the heavily processed sugars and pick up the ones that still contain vitamins, minerals, and fiber. In general, healthier sweeteners are very close to (or are still in) their natural form. They’re minimally processed, whole food sugar sources that keep many, if not all, of the natural minerals and phytonutrients intact. This also has a big impact on the glycemic index, as we see in the example comparing coconut sugar to white sugar. By preserving the nutrients, these sugars become more than just a sweet buzz. Vitamins and minerals are considered essential nutrients and help the body perform hundreds of healthy functions. By supporting the immune system, converting food into energy, and helping cells remain healthy, opting for nutrient-dense sugars offers a much wider range of positive effects on the body, with far fewer negative consequences. Some of The Healthiest Sweeteners Fruit Fruit has been demonized in low-carb and Paleo communities with the “sugar is sugar” rhetoric—when actually, refined sweeteners and fruit have completely different metabolic impacts on the body. The fiber and water content in fruit increases feelings of fullness and can slow down the insulin response. Studies of ancestral cultures like the Kuna⁵ demonstrate how high amounts of fruit consumption can lead to better health markers and leaner body compositions. The natural fructose in whole fruit is often picked apart by anti-fruit advocates but has not been found to have a detrimental effect on health compared to its more refined counterpart. Stevia Stevia has gotten a full endorsement from some people in the health industry and has gotten heat from others. Factoring in both sides of the debate, it seems that stevia may not only be virtually harmless in small doses but possibly even beneficial. The key, again, is moderation. Preliminary studies suggest that having a sweet taste with almost no intake of calories (stevia contains almost zero calories) may actually cause an insulin response. However, in moderation, the sweetness of stevia without the caloric intake may actually improve blood sugar control⁷ and promote a healthier relationship with sweet foods. Honey Honey has a unique metabolic effect on the body in that it’s far different from refined sugars, despite its high fructose content. Raw honey contains enzymes, proteins, trace minerals, B vitamins, antioxidants, prebiotics, probiotics, flavonoids, and other polyphenols. Studies show that the consumption of honey is not associated with the same metabolic effects as table sugar, and may actually have ‘obesity protective’ effects. One human study showed that supplementing with three to five tablespoons of honey per day increases antioxidant levels⁹ in the body which include a greater presence of vitamin C. The key with honey is to only use real honey. Studies have demonstrated that artificial ‘honey’ has the complete opposite effect on the body, including raising triglycerides and LDL cholesterol levels. Artificial honey is a cheap, honey-tasting substitute made from various ingredients including corn syrup, white table sugar, and artificial flavours. This honey impostor is commonly found on grocery store shelves and in restaurants, so it’s important to read the label. The healthiest source of honey that contains most of the beneficial enzymes and nutrients is organic, raw, and unpasteurized. Since honey is sweeter than sugar, you can also use less in recipes to get the same sweetness. For these reasons, I believe that real honey is one of the best natural sweeteners you can find. Here are some ways to incorporate sugar into your life that will not only benefit your taste buds but also your health and performance. Sparingly And In Moderation The hardcore anti-sugar dogma that’s sweeping the health community is extreme, and these forms of strict dieting can be problematic for some people. No-carb extremes can often result in yo-yo dieting, where depriving oneself of sugar can quickly slip into a sugar binge. Instead of an all-or-nothing approach, there are reasons to incorporate moderate amounts of healthy sweeteners into your life. A responsible amount of sweetener would depend on your level of activity and lifestyle, as well as your goals. Someone who is more active can typically take in more sugar, as they’re depleting glycogen stores from frequent physical activity. As a general guideline, the American Heart Association¹¹ recommends staying under 100 calories per day of sugar for women (six teaspoons, 20 grams) and 150 calories per day for men (nine teaspoons, 36 grams). To find your ‘sweet’ spot, consistently check in with your energy levels and cravings. Intense sugar cravings, energy spikes and crashes, weight gain, and acne can mean too much sugar is being consumed. If you’re concerned, you can test your own blood sugar with a blood glucose monitor, or work with a doctor to check metabolic markers such as fasting glucose and HbA1c. Replenishing Glycogen After Exercise Glycogen is a form of glucose that is stored in your liver and muscles. This stored energy is depleted throughout the day simply by living, but it can get depleted even faster when you exercise vigorously. When glycogen stores are depleted, exercise becomes more difficult as fatigue sets in. Sugar is one of the quickest ways to replenish glycogen stores. Consuming a high GI food like watermelon when glycogen is low can actually speed up glycogen restoration in the muscle after exercise. This means you can get up and running again faster with a little bit of healthy sugar, than you would with a low-GI food like beans after exercise. Incorporating sweeteners into your diet post-workout is one way to harness the power of sugar to enhance performance. Supporting Carb Refeeds and Diet Variation Although low-carb diets are all the rage, newer evidence suggests that long-term, strict low-carb diets tend to lose efficacy and can even be harmful. For the same reason that you want to cross-train, incorporating diet variation can prevent a plateau in keto or low-carb dieting. Incorporating more carbohydrates (i.e. natural sugar from whole food sources) into your diet in a mindful way can prevent “keto stalling” and ensure progression towards body composition and health goals. Diet variation can be done in a number of ways:
The following sweeteners can offer a substantial amount of healthy benefits:
When used mindfully, sugar can actually be a tool for healthy individuals to improve their athletic performance, sustain the benefits of a long-term low-carb diet, and most importantly, live an enjoyable, well-balanced life. 31/1/2021 0 Comments Magic mushrooms anyone ?The use of medicinal mushrooms dates back thousands of years because of the varied and uniquely adaptive benefits for health. Now, in recent times with functional medicine and holistic nutrition going mainstream, we’re seeing a resurgence of interest in these marvellous superfoods.
Most medicinal mushrooms are never meant to be eaten whole, they are to be taken as powders, tinctures, supplements or drunk as teas. Medicinal Mushrooms’ Health Benefits: Mushrooms are nutritional powerhouses with a myriad of health benefits including the following:
Keep in mind that each mushroom is unique and provides its own distinct health advantages. But before we jump in, let me help you to demystify the most common medicinal mushrooms which exist in the marketplace, so you can ultimately make well-informed decisions when choosing the best products for your health. So here goes … Reishi: Take the edge off with reishi, which is also known as the mushroom of Immortality Think of reishi as nature’s Xanax. Reishi can help with sleep, anxiety, depression and focus, thanks to a compound called triterpene. It may even help with weight loss and has been shown to fiercely fight cancer cells. Much of the polysaccharides in reishi mushroom are associated with immune functions, and if taken over time can significantly support the immune system. It is also known to improve sleep, reduce stress and fatigue. Try it: Use a spoonful of reishi powder to make a hot, healing cup of tea, or add it to your favourite chocolate desserts (Some gourmet superfoodists really, swear by this combo.) Lion’s Mane Mushroom: The Mushroom for the Mind Bad case of brain fog ? Lion’s mane can help with cognition, memory and concentration. It is packed with antioxidants and strengthens the immune system like most medicinal mushrooms. Lion’s mane is rare, in the fact that it fosters the production of the bioprotein nerve growth factor (NFG) and myelin (an insulation around nerve fibers). Both NFG and myelin are absolutely crucial to brain health. An imbalance in them can contribute to neurological diseases such as Alzheimer’s and multiple sclerosis. That makes lion’s mane incredible brain food! This miraculous mushroom has also been shown to improve cognition, increase concentration, and alleviate anxiety and irritability. Chaga: Get your antioxidant dose with free radical-fighting chaga Chaga can help with aging, inflammation and lowering LDL. Chaga is rich in antioxidants, and supports immune function, liver health, brain health and increases longevity. First medicinal uses seem to have come out of Russia around the 16th century when used as a tea to treat stomach ailments. After 1966, Chaga gained more exposure after its healing powers were written about it in the great classic book written by Alexander Solzhenitsyn’s, Cancer Ward. Chaga mushrooms are an antioxidant powerhouse, making them excellent contenders for fighting free radicals and inflammation. This dark black mushroom combats oxidative stress (which is linked to skin aging), may prevent or slow the growth of cancer, and has been found to lower low-density lipoprotein (LDL), the “bad” cholesterol. Shiitake Mushroom: Good for the Heart. If you’re already cooking with shiitake in your kitchen, keep it up. These mushrooms are particularly good for the heart. Shiitakes have been shown to lower LDL in mice, and they contain compounds that inhibit the absorption and production of cholesterol in the liver, prevent plaque build-up, maintain healthy blood pressure and circulation. Turkey Tail: Help fight cancer with turkey tail Most medicinal mushrooms have anticancer properties due to their high amounts of antioxidants. But turkey tail takes it one step further. Turkey tail contains a compound called polysaccharide-K (PSK) that stimulates the immune system. PSK is so effective that it’s an approved anticancer prescription drug in Japan. Turkey tail has been shown to improve the survival rate of people with certain cancers, fights leukemia cells, and improves the immune system of people receiving chemotherapy. Cordyceps: Need a pick-me-up? In a nutshell, cordyceps improves lung capacity and increases energy. Cordyceps increases your energy because of its ability to increase ATP production through pre-cursor compounds like adenosine and cordycepin. ATP is the compound that gives our cells energy. This is why Cordyceps is recommended when it comes to physical performance. In transitional care management , cordyceps is also used for lung-related issues like asthma or even seasonal allergies. This mushroom can be especially helpful for athletes or those who regularly work out as it has been shown to not only improve exercise and athletic performance, but also speed up post-workout muscle recovery. If you are feeling low on energy or need a pre-workout boost, then this mushroom is for you. I shall also add that it comes with an added advantage of boosting your libido. Warning: Always talk to your doctor beforehand to confirm if adding medicinal mushrooms to your diet is safe, especially if you’re using certain medications or are pregnant. A lot of recreationists like myself will testify to the benefits of being outdoors, especially in natural settings. I always feel better after a weekend camping away from the urban sprawl of the city – physically and mentally.
But it’s not just anecdotal. There’s plenty of research to back up the claim that spending time in the great outdoors is good for your health and well-being. And whilst this is good news, there’s a flip side to this story. Americans spend 93% of their lives indoors. Rapid urbanization is seeing people move away from rural, green spaces and into built-up, high-traffic cities. Enjoying the great outdoors is an important part of a healthy lifestyle. There are many potential benefits to going outside:
This article is compliments from James Black. Wilderness Redefined  Inflammation is part of the body’s defense mechanism and plays a role in the healing process. When the body detects an intruder, it launches a biological response to try to remove it. The attacker could be a foreign body, such as a thorn, an irritant, or a pathogen. Pathogens include bacteria, viruses, and other organisms, which cause infections. Exercise also causes low grade inflammation. Sometimes, the body mistakenly perceives its own cells or tissues as harmful. This reaction can lead to autoimmune diseases, such as type 1 diabetes. Experts believe inflammation may contribute to a wide range of chronic diseases. Examples of these are metabolic syndrome, which includes type 2 diabetes, heart disease, cancer and obesity. People with these conditions often have higher levels of inflammatory markers in their bodies. Diet and lifestyle changes are key to reducing chronic inflammation. Some healthy steps you can take to decrease inflammation are getting daily exercise, reducing stress, and getting quality sleep, regularly. One of the most powerful tools to protect against chronic inflammation is to eat a diet rich in plant-based whole foods rich in anti-oxidants. Dr. Varinthrej Pitis, MD, an internal medicine physician at Scripps Clinic in Carmel Valley in a Scripps article stated that “Making good choices in our diet to include fresh vegetables and fruits as well as reducing refined sugar intake can make a big difference." Studies have shown that there is a link between the role of a whole-foods, plant-based diet in reducing chronic inflammation: A 2019 study published in Nutrients found a relationship between the Mediterranean diet and cancer incidence, demonstrating that the key nutrients in the diet can help fight chronic inflammatory cells. Another 2019 study published in Nutrition and Aging found that an anti-inflammatory diet can reduce the force of neuroinflammation, resulting in a lower likelihood of Alzheimer’s disease. Below are the top 11 plant-based foods that will reduce inflammation and nourish your body. 1. Avocados: are loaded with potassium, magnesium, fiber, and healthy fats. A 2020 study found that avocado is beneficial in reducing obesity, which activates low-grade inflammation and oxidative stress. The study found that avocados “induce antioxidant and anti‐inflammatory effects by improving enzymatic activity and modulating obesity‐related impairments in the anti‐inflammatory system in different tissues, without side effects.” 2. Berries: are abundant in antioxidants that can reduce your risk of disease. A 2017 study published in Molecules examined the healthy properties of berries, finding that they are neuroprotective, meaning that they protect nerve cells from further damage. This effect may be linked to lower toxicity and inflammation, which are associated with chronic diseases. 3. Cocoa: is a powder of ground cacao beans, heavily concentrated in dark chocolate. It is rich in flavanols that reduce your body’s oxidative stress, according to a 2019 study published in Nutrients. Oxidative stress is when there is an imbalance of free radicals and antioxidants in the body. High levels of oxidative stress can cause chronic inflammation, leading to damaged cells, proteins, and DNA in the body. 4. Extra virgin olive oil: a Mediterranean diet staple is a healthy fat-filled with nutritious benefits. A 2019 study published in Nutrients found that extra virgin olive oil contains polyphenols that decrease the amount of inflammatory markers in the body. The study also suggests that it is an important dietary tool in preventing chronic diseases like obesity. 5. Grapes: have important nutrients like vitamin K, copper, and manganese. It is also a great source of resveratrol, a key compound that has been found to prevent and mitigate intestinal inflammation, according to a 2017 study published in Nutrition Research Reviews. This could alleviate symptoms with chronic gastrointestinal diseases like IBS (Irritable Bowel Syndrome) and perianal infections. 6. Green tea: is made from the camellia Sinensis plant filled with a large number of antioxidants. A 2017 study published in Nutrients found that this tea contains polyphenols such as epigallocatechin gallate (EGCG), which reduces the surge of inflammatory markers like cytokines. 7. Mushrooms: This fungus is low in calories and is a great source of selenium, copper, and B vitamins. A 2018 study found that reishi mushrooms protected against gut inflammation due to a reduction in the inflammatory cytokines. This vegetable could be incredibly helpful for people with sepsis, a condition caused by the body’s response to infection. 8. Peppers: have high amounts of vitamin C, similar to what is found in citrus fruits. They are filled with capsaicin, which has anti-inflammatory properties, according to a 2017 study published in Pharmacognosy Magazine. The study found that the consumption of capsaicin-rich foods, such as chili peppers, can reduce the inflammatory effects in muscle-related diseases such as myotube atrophy. 9. Tomatoes: are also a great source of vitamin C, potassium, and folate. They supply the antioxidant called lycopene, which has been shown to reduce pro-inflammatory compounds causing heart disease, according to a 2017 study. This has been linked to many health benefits, such as a low risk of contracting cardiovascular and metabolic diseases. It has also been shown to reduce the risk of prostate cancer. 10. Turmeric: is a spice-filled with curcumin, a nutrient known for its many health benefits. A 2018 study published in The Journal of Immunology found that curcumin in turmeric inhibits inflammation through suppressing the pathways that active it in the body. This points to the potential use of turmeric as a herbal supplement in helping alleviate symptoms with inflammatory diseases, such as rheumatoid arthritis and osteoarthritis. 11. 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. 15/10/2020 0 Comments Seven lunch break foods that could supercharge your productivity at the office or home with the kids Food… it can consume every aspect of a person’s life! It is a powerful mood enhancer, can support a better night’s sleep and can work to supercharge the mind and keep the body healthy. That being said, an active business environment can often create poor choices when it comes to choosing a suitable lunch break meal.
Keep in mind that the meals you consume can make everyday tasks a little easier, so why wouldn’t you want to pay more attention to the lunch-break foods you consume? There are certain ingredients and products that can strengthen the way our brain functions, give energy and enhance focus. Here are 7 lunch-break foods that could supercharge your productivity in the office or running around with the kids. Salmon Omega-3 fatty acids play a key role in the health of your brain. Eating salmon and similar fish helps improve communication between cell membranes (increasing brain function), and can improve your mood. As an antidote against depression, a salmon salad or a salmon and rice dish for lunch can boost productivity. If you are a vegetarian or a vegan, you should consider omega-3 rich alternatives like flaxseed, seaweed, chia, walnuts, kidney beans and edamame. Berries Not only are berries low in calories and excellent in maintaining a healthy weight, they’re also packed with antioxidants and provide energy when working from home or in the office. As well as this, strawberries, blueberries, blackberries and cranberries improve memory! Why not try adding them to your afternoon snack with a handful of walnuts or almonds. Coconut Oil and MCT MCT stands for medium-chain triglycerides oil. This is a form of saturated fatty acid that’s most commonly extracted from coconuts and also found in coconut oil. Other sources include butter, cheese and most kinds of dairy products. Recently, MCT oil has been labelled as a brain superfood! Spinach and green leafy vegetables Spinach and other green leafy low-carb vegetables rank among the staples of a healthy diet. They are a potent source of many micronutrients and vitamins that you can’t obtain from other food. In addition, they are an excellent source of antioxidants that protect the cells against the harmful activity of free radicals. Regardless of your age, you should have a spinach salad at least a few times per week at work. Nuts and seeds Graze on nuts and seeds throughout the day. Eating a bunch of almonds and cashews as a snack can support feeling satiated, replenish energy and repower your brain after lunch. Fun fact: almonds and sunflower seeds are filled with types of fats that make your brain function at a healthy level! Fresh fruit Fresh fruit is an absolute must within the workplace, and for all the obvious reasons. The likes of apples, bananas and satsumas are fundamental to a healthy diet and help to soar productivity levels. You could also make a smoothie using frozen fruits or ready smoothie packets which are super convenient to use. Moringa Tea A daily cup of moringa tea can benefit your health in multiple ways. As a caffeine free beverage, moringa is extremely nutritious loaded with iron, magnesium, selenium, calcium and many other nutrients to help keep you supercharged, nourished and healthy. If you want an added kick – add a pinch of matcha or green tea leaves– the caffeine will increase your alertness when feeling sleepy.  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. Eat whole grains in cereals which are gluten free. Gluten free cereals to add into your diet are quinoa, sorghum, buckwheat, brown, red and black rice, amaranth, teff and oats. These are wonderful sources of nutrients and the ever important fiber that can help with bowel regularity. 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," as explained by Dr. Dodell. 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. The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat and liver. Hashimoto's can contribute to gut issues, including heartburn. Including probiotic-rich foods like yogurt in your diet may aid in balancing beneficial bacteria, potentially assisting in the regulation of gut problems associated with Hashimoto's. Thyroid issues can be linked to leaky gut, as increased intestinal permeability may allow harmful substances to enter the bloodstream, potentially triggering autoimmune responses that affect the thyroid. A food intolerance test can help you determine which foods your body reacts to. 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 a certified health 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. 5/8/2020 0 Comments Glorious Smoothies !  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:
The Different Types of Smoothies. There are three main categories of smoothies although they often overlap between them:
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
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
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:
Directions:
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:
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
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' 28/5/2020 0 Comments 10 Healthy barbecue tips 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.  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”  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:
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:
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
 Did you know chickpeas, also known as garbanzo beans, are one of the oldest and most popularly consumed crops in the world. Chickpeas have been a part of certain traditional diets for over 7,500 years! They belong to the legume family and offer a range of health benefits. Chickpeas help to increase satiety, boost digestion, keep blood sugar levels stable, increase protection against disease and more. In addition they are very high in protein, vitamins and minerals. Chickpeas Nutrition Facts: Just one cup serving of chickpeas contains (in daily recommended values):
They are also quite low in carbohydrates with only 35 grams in a one-cup serving. In addition, they are quite low on the glycemic index which is estimated to be 23. Chickpeas can help benefit your health in the following ways: Helps Control Blood Sugar Levels: Chickpeas, like all legumes, are a form of complex carbohydrate that the body is able to slowly digest and use for energy. Chickpeas contain starch, which is a slow burning carbohydrate that the body does not react to by suddenly spiking glucose in the blood (1). Increases Satiety and Helps with Weight Loss: Chickpeas are high in both protein and fiber, which helps to make you feel full and to curb food cravings and unhealthy snacking. Studies have shown that consuming fiber is correlated with having a lower body weight (3). Chickpeas help you lose weight by making you feel satiated and hence less likely to over snack on healthy or unhealthy junk foods between meals. Improves Digestion Thanks to a High Fiber Content: Chickpeas are very high in fibre with roughly 6-7 grams per half cup serving. Fiber facilitates in healthy digestion by increasing the healthy bacteria in the gut and decreasing the unhealthy bacteria. It also combats constipation which ensures the quick removal of toxins and waste from the body. The high amount of fiber in chickpeas is responsible for making you feel full, aids in heart health, helps to control blood sugar levels, guards against cancer, heart disease, diverticulosis, kidney stones, PMS, obesity, and more. Helps Protect Against Heart Disease and Cancer: Chickpeas have been shown to help balance unhealthy cholesterol levels, to reduce hypertension, and to protect against heart disease. Beans help to keep the arteries clear from plaque build-up, maintain healthy blood pressure levels, and decrease the chances of cardiac arrest and stroke. In fact studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and to help balance “bad” LDL cholesterol. Consuming beans has also been shown in studies to have protective benefits against cancer, in particular colon cancer, due to their high fiber content (6). In studies, garbanzo beans were demonstrated to stall cancerous cells from further forming (7). Provides Essential Vitamins and Minerals: Chickpeas nutrition boasts high levels of iron, zinc, folate, phosphorus, and B vitamins, all of which are especially important for vegetarians and vegans who may be lacking in these essential nutrients due to avoiding animal products. Folate: is one of the B-vitamins and is needed to make red and white blood cells in the bone marrow, convert carbohydrates into energy, and produce DNA and RNA. Adequate folate intake is extremely important during periods of rapid growth such as pregnancy, infancy, and adolescence. It is also beneficial to athletes. Zinc: this mineral may enhance immune function, stabilize blood sugar levels, and help keep your skin, eyes, and heart healthy. Zinc deficiency can include frequently getting sick with colds, leaky gut syndrome, consistent digestive problems like diarrhea, poor eye health, infertility, thinning hair, and even stunted growth in children. Magnesium, Manganese and Vitamin B6: Chickpeas are loaded with these 3 nutrients which help reduce common symptoms of PMS (pre-menstrual syndrome) and are also vital for athlete’s optimum performance. Protein: Protein plays an important role in nearly every function in the body, from our vital organs, muscles, tissues and even hormone levels. Consuming enough healthy protein helps you to naturally slow ageing, create hemoglobin and important antibodies, to control blood sugar levels, help with muscle building and maintenance, give us lasting energy, fight bacteria, make us feel full, and help to heal wounds and injuries too. Chickpeas have about 15g protein per cup of cooked chickpeas. Those who are most at risk for not consuming enough protein are children, vegans and vegetarians. Protein deficiency can result in muscle weakness, fatigue, low energy, eye problems such as cataracts, heart problems, poor skin health, imbalanced hormone levels and more. Chickpeas are often eaten as a stew cooked with other vegetables or as a dip called hummus, roasted as a crunchy snack or as I have discovered lately the new trend in New York and London are hummus shakes ideal for the whole family for adults, kids, babies and teens ! TIP: When chickpeas are combined with a source of healthy fat, like tahini for example which is the case with hummus, nutrient absorption is further increased. 27/2/2020 0 Comments 14 Food Swops to Lose Belly Fat
The following: pesticides, herbicides, xenoestrogens, cosmetics and plastics causes hormone imbalance, which causes your body to store belly fat Coconut flour is a unique alternative to wheat flour.
It’s popular among low-carb enthusiasts and those who have a gluten intolerance. In addition to its impressive nutrition profile, coconut flour may offer several benefits. These include promoting blood sugar stability, better digestion, heart health, and even weight loss. What is coconut flour? Coconut flour is made from coconut flesh that has been dried and ground. The resulting white powder looks and feels similar to flours made from grains like wheat and is very mild in taste. Coconut flour is gluten-free Coconut flour contains no gluten, making it an option for people with certain conditions, such as celiac disease, wheat allergy, or non-celiac gluten sensitivity. It’s also naturally grain-free, making it a popular choice for those on grain-free diets, such as the paleo diet. Benefits of coconut flour Coconut flour has a diverse nutrient profile and may offer a range of health benefits. In addition to being very rich in fiber, coconut flour provides medium-chain triglycerides (MCTs) and plant-based iron. MCTs are a type of fat linked to several benefits, such as weight loss, protection against bacteria and viruses, and enhanced brain and heart health (2, 7, 8, 9). Keeps blood sugars stable Coconut flour is packed with fiber, which may help keep your blood sugar levels in check. A 1/4-cup (30-gram) serving provides a whopping 40% of the DV for fiber, or 3 and 10 times more than the same quantity of whole-wheat or all-purpose flour, respectively (6). Foods rich in fiber help regulate blood sugar levels by slowing down the speed at which sugar enters your bloodstream. It also ranks low on the glycemic index (GI), meaning that breads and baked goods made from it are less likely to spike blood sugar levels (1, 12). May promote healthy digestion The high fiber content of coconut flour may also benefit your digestion. Most of its fiber is insoluble, which adds bulk to stools and helps move food smoothly through your gut, reducing the likelihood of constipation (13). Additionally, coconut flour boasts small amounts of soluble and other fermentable fibers, which feed the beneficial bacteria in your gut. In turn, these bacteria produce short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate, all of which nourish your gut cells (1, 14). SCFAs may also reduce inflammation and symptoms linked to gut disorders, such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS) (14, 15, 16). May improve heart health Coconut flour may also benefit heart health. Research shows that consuming 15–25 grams of coconut fiber daily may help lower total blood cholesterol levels by 11%, LDL (bad) cholesterol by 9%, and blood triglycerides by up to 22% (1). What’s more, coconut flour provides lauric acid, a type of fat thought to help kill the bacteria responsible for plaque buildup in your arteries. This plaque is associated with heart disease (2). Yet, other studies suggest that lauric acid may have no effect on or even raise LDL (bad) cholesterol, so lauric acid’s effect on cholesterol may vary by individual (1, 17, 18). May help you lose weight Coconut flour may help you shed excess weight because it offers both fiber and protein, two nutrients shown to reduce hunger and appetite (19, 20). In addition, coconut flour contains MCTs, which are less likely to be stored as fat because they travel directly to your liver, where they’re used for energy production (21). MCTs may also reduce appetite and are processed by your body differently than longer-chain fats found in foods like olives and nuts. This difference may help you burn slightly more calories (22, 23). May kill harmful viruses and bacteria Coconut flour is rich in lauric acid, a type of fat that may fight certain infections. Once ingested, lauric acid forms a compound known as monolaurin. Test-tube research shows that lauric acid and monolaurin may kill harmful viruses, bacteria, and fungi (2, 25), especially infections such as Staphylococcus aureus bacteria and Candida albicans yeast (2, 26, 27). Coconut flour uses Coconut flour can be used in a variety of recipes, both sweet and savory. You can substitute it for other flours when making bread, pancakes, cookies, muffins, or other baked goods. Coconut flour tends to absorb more liquids than other flours. You can start by substituting 1/4 cup (30 grams) of coconut flour for every cup (120 grams) of all-purpose flour. It is important to increase the liquid in your recipes. For example, if you used 1/4 cup (30 grams) of coconut flour, make sure to pour in 1/4 cup (60 ml) of additional liquids. Remember that coconut flour tends to be denser than other flours and doesn’t bind as easily. Bakers often recommend that you mix it with other flours or add 1 egg for each 1/4 cup (30 grams) of coconut flour to help give your end product a fluffier texture. This unique flour can also be used as breading or to thicken soups and stews. What’s more, you can use it as a binding agent in burger or veggie loaf recipes, as well as to make grain-free pizza crust or wraps. In Conclusion, coconut flour is a delicious and versatile gluten-free flour made solely from coconuts. Rich in fiber and MCTs, it may promote stable blood sugar, good digestion, and heart health. It may also boost weight loss, fight some infections and be used in the paleo lifestyle. As temperatures fall, our winter appetites can easily spin out of control. Studies point out that people do tend to eat more during the winter time, with the average person gaining at least one kilogram - and individuals who are already overweight likely to gain a lot more. Therefore, we need to be careful during the winter months and eat good food in order to stay healthy and warm, but we also need to watch our weight!
These tasty foods not just help curb cravings and burn calories, they are also ideal for winter weight loss. 1. Rabbit Meat Rabbit meat is popular for its high protein content. This meat contains more protein than chicken and beef. It is also a concentrated source of iron. One serving has more than four mg. In addition, the meat provides many minerals. Rabbit meat is very low in calories, which can truly benefit your weight loss process. One serving of rabbit meat contains only 147 calories. Recipe Suggestion: https://androulaskitchen.wordpress.com/tag/rabbit/ Serve with Brown rice or if you want to reduce your carbs make some cauliflower mash. 2. Mushrooms Nutritious and appetizing mushrooms are low in calories (only 10 in 1/2 a cup), almost devoid of fat and a great source of zinc, Vitamin B6, folic acid, thiamine, riboflavin, selenium, potassium, and dietary fiber. According to laboratory studies, some mushrooms like oyster and shiitake help immune cells to kill viruses. Recipe Suggestion: https://www.barbarakarafokas.com/healthy-recipes/mushroom-lentil-bourguignon-vegan 3. Liver It is a relatively inexpensive source of protein. The liver is an amazing source of vitamin A, B12, niacin, folic acid, and minerals, principally iron. With just 200 calories, it supersedes most cuts of meat, however, the problem is it's high cholesterol: around 400 mg per 115 grams' liver braised. Therefore, if you lead a diet that is low in cholesterol and fat, eating liver from time to time cannot hurt if you are healthy. Recipe Suggestion: https://akispetretzikis.com/categories/kreas/moscharisio-sykwti-me-karamelwmena-kremmydia 4. Macadamia nuts Macadamias are a melt-in-your mouth treat! They are rich in monounsaturated fatty acids, which are good fats that can help reduce cholesterol. Macadamia nuts are also rich in antioxidants and Vitamin E and contain omega-6 and omega-3 fatty acids in a ratio 1:1, which is great! Macadamias will warm you up and benefit the weight loss process. 5. Oatmeal There is nothing like a hot bowl of oatmeal on a cold winter day! Not just is oatmeal delicious and convenient, it is also full of phytochemicals and nutrients. It also provides great energy and keeps you full. In accordance with a research, individuals who consume oats for breakfast eat 1/3 fewer calories at lunchtime. Recipe Suggestions: https://www.barbarakarafokas.com/apps/search?q=oats 6. Ginger tea If you are thinking of reaching for a cup of tea, choose a brew with ginger. It has thermogenic properties that will keep you warm. Due to its healing powers, ginger can also promote blood flow and boost metabolism. With Moringa Ginger Tea you get the best of both worlds ! 7. Goat’s / Sheep’s Yogurt or Kefir / Airani (sour milk) Packed with vitamins A, B, and E, calcium, phosphorous, potassium, and magnesium. Short and medium chain fatty acids and conjugated linoleic acid (CLA). CLA is a cancer fighting-fat -reducing fat. Yogurt is an ideal winter food as it strengthens your gut health, helps to fight candida and strengthens the immune system. 8. Cauliflower As a good source of fiber, cauliflower slows digestion and promotes feelings of fullness. This may automatically reduce the number of calories you eat throughout the day, an important factor in weight control. Cauliflower is also low in calories, carbohydrate and high in water which are all weight loss friendly aspects of this nutritious vegetable. Recipe Suggestions: https://www.barbarakarafokas.com/apps/search?q=cauliflower 9. Dark chocolate Dark chocolate (75% and more) is rich in some powerful antioxidants. A piece of rich and decadent dark chocolate will satisfy your cravings for sweets without consuming many calories. Recipe Suggestion: https://www.barbarakarafokas.com/healthy-recipes/chocolate-coconut-clusters 10. Oysters or Mussels Oysters or mussels are one of the finest sources of high-quality protein that have little fat. For example one oyster contains just 8 calories. Additionally, it is an exceptional source of minerals such as zinc, iron, iodine, fluoride, calcium, and others. Oysters and mussels are also great sources of B-complex vitamins. Recipe Suggestion: https://www.barbarakarafokas.com/healthy-recipes/mediterranean-fish-stew 11. Winter Squash There are many types of winter squash--including spaghetti squash, butternut, acorn, delicata, and spaghetti squash--and they are all brilliant choices in the winter. A cup of cooked winter squash has around 80 calories but is high in both Vitamin C (33%) and Vitamin A (214% of the recommended daily value), as well as being a great source of vitamins K and B6, folate, and potassium. Recipe Suggestions: https://www.barbarakarafokas.com/apps/search?q=pumpkin+ https://www.barbarakarafokas.com/healthy-recipes/pumpkin-and-chickpea-and-coconut-curry https://www.barbarakarafokas.com/apps/search?q=courgette+ https://www.barbarakarafokas.com/apps/search?q=zucchini 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. The Health Benefits of Herbal Teas 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, Ginger, and Licorice 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 (Holy Basil), 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. 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 on Kindle: The Med Life Diet - 12 Essential Steps to Creating Healthy Eating and Healthy Lifestyle Habits and Attitudes for Life ! 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 (bio-spectrophotometry), 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. To get your Food Intolerance Test. 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, bio-phenols 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 Phyto flavonoids, 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. |
AuthorBarbara is a qualified Holistic Nutritionist MSc., 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
December 2024
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