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I must confess that I am such a sucker for ice-cream. One reason I was ’nearly’ a vegan for years was because I couldn’t give up my ice-cream. We all seem to like ice cream, don't we? It’s no wonder with that highly addictive combination of fat and sugar. Truth be told, it is only recently that supermarkets have started stocking a variety of ice-creams to suit people’s nutritional needs. I am sure there are quite a few of you out there that eat ice-cream, and experience the short-lived pleasure only to pay for it later with wicked indigestion, gas, bloating and even diarrhea from the dairy and sugar combination. The good news is, like the grain industry have come up with gluten-free bread which can now be found everywhere, the ice cream industry is stepping up their game and creating healthier options for those that are lactose intolerant, Keto, Vegan, Paleo, or others that simply want to enjoy an occasional bowl of ice cream and not curse their decision a few hours later. So, the fact is, there's actually now some pretty decent store-bought ice cream options out there. So, let’s get down to the nitty, gritty of what to look for in a healthy ice-cream. Low Carb Keto ice cream lovers now have more choices than ever. Traditional ice cream is generally high in carbs, mostly from sugar, and contains around 20g carbs per ½ cup serving. Nowadays you can find ice cream that has less than 5g net carbs per 500ml. The only thing with keto-friendly ice-creams is that many brands may add indigestible fibre (such as inulin or tapioca fibre) to decrease net carbs. They’ll also throw in zero-sugar artificial sweeteners or sugar alcohols, which can cause uncomfortable gas, bloating, nausea, and diarrhea in some people. Put simply, avoid eating a whole tub of Keto ice cream in one go – otherwise …. the toilet is exactly where you’ll be sitting afterwards ! High Protein Regular ice cream uses cream as its base (hence the name), while “high-protein” brands are usually made with skim milk along with whey or milk protein concentrate to increase protein content. However, they usually only contain around 6g protein per serving; but to be fair, that’s double traditional ice cream’s protein content (2-3g). Don’t forget to read the labels, as many high protein brands may add some nasties such as gums or carrageenans. If you are lactose-intolerant or you generally avoid dairy, it may be tougher to find a high protein ice-cream since most are dairy – based. Low Fat Traditional ice cream contains anywhere from 7-13g of fat per serving. Today, you can find quite a few ice creams lower than 5g of fat per ½ cup—and there are even brands with literally zero fat. Low fat products in general are questionable as most often the fat is removed from the milk and is replaced with sugar, which we already know in large amounts is disastrous to a healthy, nutritious diet. We also know that without the fat you are more likely to eat more of it as you won’t feel satiated compared with the full fat varieties. Sweeteners Your average ice-cream has a high content of sugar which can range from between 12 – 24g of added sugar in ½ Cup. Today you can find dozens of low-sugar and even zero-sugar ice creams… for example; those that are labelled “low fat” or “high protein,” it’s important to consider what they’re replacing that sugar with to make it taste better than just a tub of ice. Usually, sugar is replaced with ingredients such as artificial sweeteners and sugar substitutes, which can often be worse for you than actual sugar. Here are some general guidelines. Avoid:
Consume in moderation:
Healthiest choices:
In summary, I would probably choose ice cream with a few grams of natural sugar over one that contains zero sugar, or contains large amounts of artificial sweeteners or bloat-inducing sugar alcohols. Additives Traditional ice cream, which is rich in dairy and high in sugar, fat, and calories, contains a very simple list of real food ingredients: milk, cream, sugar, egg yolks. However, in order to create “healthier” ice creams that tailor to specific diets or health needs, many of these basic ingredients get swapped out for alternatives, some of which may be harmless whilst others are anything other than healthy. Vegetable Oils Unfortunately, a large number of vegan and dairy-free ice-cream companies add vegetable oils as an emulsifier, to make up for the low-fat content. The most common vegetable oils used are soybean, canola and cotton seed. Avoid vegetable oils like the plague, simply put they cause inflammation in the body and are bad for brain and heart health. Natural Flavours When the label mentions natural flavours, it doesn’t necessarily mean that they are natural. “Natural flavours” is a blanket term for any plant- or animal-based ingredient that a company wants to keep secret. In general, while most “natural flavours” won’t kill you in moderate amounts, I’d look for ice cream brands that use more natural flavouring ingredients, like cinnamon, cacao, peppermint, mastic, rum and which are actually listed on the label. Gums, Stabilizers, and Thickeners Look at most healthy or dairy-free ice creams, and you’ll notice the presence of gums such as xanthan gum, guar gum, locust bean gum, acacia gum, or carob bean gum. These are added to prevent the formation of ice crystals, which is key to a rich, creamy, smooth ice cream. While these gums are generally thought to be safe, they are in essence soluble fibres that the body can’t break down, so for some people, especially those with Small Intestine Bacterial Overgrowth (SIBO) or leaky gut problems, they can cause digestive upset. Another very common stabilizer is carrageenan, which is an extract of red edible seaweed. It’s commonly used in ice cream due to its gelling, thickening, and stabilizing properties. However, it should be avoided as some animal studies link it to inflammation, diabetes and even cancer. Taste, Texture & Thaw Times. Even if an ice cream passes the test with macronutrients, sweeteners, and additives, along with quality and dietary considerations, you probably won't want to eat it unless it tastes good ! Two important factors are taste and texture. Healthy ice creams also tend to be somewhat more limited in flavours because the more add in’s added to them – the more likely they would sabotage the health factor. Most people want a creamier texture—regardless of whether or not there is any actual dairy in the ice cream—which is the result of higher fat content. Finally, there’s the importance of thaw time. There can be quite a variation in the time it takes for different ice creams to thaw. If an ice-cream takes 15 minutes to thaw before you can eat it – it may dampen your ice-cream enthusiasm. I am willing to bet that when most of you want to eat ice cream you'd prefer to eat it right then and there and if you have kids, there’s absolutely no way they'd want to wait ! Whatever ice cream you choose to eat, it can absolutely be part of a healthy diet but always in moderation !
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25/5/2021 0 Comments How writing can help you lose weight.. write yourself to wellness through journalingPicture this…it’s 1985. Imagine a tween girl lazily laying in a park, on a sunny, bright day. She’s holding a glittery purple pen and a pink-princess journal, scrawling about unicorns and heartbreak high – “dear diary…”. That is the cliché people visualise when thinking of “journaling”. But it’s not 1985. It’s 2021. Journaling is now a form of self-discovery through expressive writing, that aims to understand the complexity of human psychology, and adds clarity to emotions. In a University of Texas study called “How do I love thee? Let me count the words: the social effects of expressive writing” researchers found that participants who wrote about their deepest thoughts and relationships were more likely to engage in intimate discussions…strengthening their relationships through the simple act of writing. Further research found in Science magazine, and by Emmons and McCullough also supports positive outcomes from letting go of emotional hang-ups. Using journaling as a method of ‘downloading’ highs and lows from participants' minds, over a ten week period, showed that they were more happy about life. Journalist, Michael Grothaus even writes that there are studies suggesting journaling can strengthen the immune system, reduce blood pressure, and aid in better sleep (Grothaus, 2015). Journaling isn’t specific to happiness and health either. It helps in business and success too. Scientific positive psychology research shows a positive mindset results in: 31% higher productivity, 37% higher sales, 3x more creativity. Writing accesses the left hemisphere of the brain, which is analytical and rational (Psychology Notes HQ). This frees up your right brain to create, wonder, and ‘feel’. This sense of harmony allows us to boost brainpower and become more creative thinkers…better understanding the world around us, making a big difference in our well-being (Grothaus, 2015). However, simply writing a “brain dump” of words on a page may feel great…it might even make you feel happier, but there’s little evidence that it will increase your well-being. For journaling to have a positive impact on health, there needs to be prompts or guidance. Including daily notifications that will guide you through choosing the right prompt for the most positive experience. No matter what prompt you choose you will find yourself able to easily express emotions through writing. Your will discover… A boost in ‘feel good’ mood, Enhanced sense of well-being, Reduce symptoms of worry before an important event (like a work meeting); Discover improved working memory (Baikie & Wilhelm, 2005). You do not need to be an accomplished writer or a literary genius to get started. Each lesson will help you to break down barriers and make you more mindful of your actions. That’s not all… Each daily lesson is attached to a daily check-in, designed to keep you on track and focused. Plus, there is a mid-challenge review, designed to tap into your thoughts and improve program adherence. By the end of the challenge, you will be equipped with the mental strength, freedom and building-blocks to help make journaling an automatic habit; for more happiness, success and authentic self-growth. By journaling about the things you really enjoy, focusing on your responses, and making them a reality, you will feel better a happier. This means that you don’t need to turn to food to experience joy anymore. As a result, it can help you lose weight seemingly effortlessly when your main focus is not on eating and food. If you’re struggling with your weight and dieting, I want you to know that it’s usually not about the food...It’s often about the fact that you're not taking care of yourself and you're filling those voids with foods that give you pleasure. To conquer that issue, try tackling the journaling prompts which will help you to figure out what your needs actually are. Spoiler alert: it's probably not a bag of chips or a bar of chocolate. When you write your responses, you should feel happiness or light up a bit at the thought of the things your soul craves. When you feel that, you'll know that you’ve hit gold. That’s the real you speaking, and it’s time to listen. 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! 20/4/2021 0 Comments Why Athletes should enjoy a glass or two of tomato juice before and after a workoutTomatoes 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. Amrita Nutrition - Premium Supplements
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Amrita Nutrition is another excellent platform that I would like to share with you. They support us health practitioners and our clients with high-quality nutritional supplements. As my client you will receive a 25% discount. To be able to shop from this platform you will need to register an account and use the invite code: RFHF6O This code is valid for the Global Amrita Platform NOT for the UK one. Step 1: Visit: https://amritanutrition.com/ Step 2: Register an Account with Amrita Global Step 3: Use Invite Code: RFHF60 Step 4: Use the search to find the recommended supplements. 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. Barbara is a qualified Holistic Nutritionist, and author of the 'The Med Life Diet , 12 Essential Steps to Creating Healthy Eating and Healthy Lifestyle Habits and Attitudes for Life !' who promotes an authentic Mediterranean diet, teaches healthy eating and healthy lifestyle habits and attitudes for life ! Connect with me on LinkedIn and Twitter or take my course. 15/10/2020 0 Comments Seven lunch break foods that could supercharge your productivity at the office or home with the kidsFood… 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 tipsSummer is here and there’s nothing quite like the sizzle of the grill ! Eating healthy certainly doesn’t have to be boring. It’s especially important now more than ever due to Covid-19, to eat quality foods for wellness and avoid ultra-processed foods. People who eat a well-balanced diet tend to be healthier with stronger immune systems and lower risk of chronic illnesses and infectious diseases. Here’s ten delicious and nutritious barbecue ideas to enjoy: 1. Grill up some fish Grilled fish can be a delicious, healthy alternative to red meat on the barbecue. Rich in omega 3 fatty acids, fish has been linked to a number of health benefits, including supporting your heart, brain, immune and mental health. Choose fresh fish like salmon, sea bass, cod and whole perch and enjoy a tasty protein hit. 2. Get creative with salads Fresh, light and full of flavour, salads are the perfect way to balance out your barbecue meal. Serve up green leafy salads with nutritious ingredients like this quinoa superfood mix and add in some grated raw carrot. Other options are chickpea and rice salads or a classic Greek salad topped with feta. 3. Choose healthier cuts of meat You can make a big difference in lowering the fat content of your barbecue by choosing leaner cuts of meat. Choose loin or round cuts of red meat and pork, look for choice or select grades of beef rather than prime, and trim off the excess fat before cooking. Red meats are higher in red iron and zinc which support the immune system. If you’re cooking chicken, a good trick for lightening it up is to remove the skin first – the skin soaks up all the juices and fat while it’s cooking. Choose chicken breasts instead of the fattier dark meat (legs and thighs). 4. Burgers (meat or veggie) If you love burgers, you could go for the pre-made variety or attempt to make your own super healthy versions. The trick is to buy lean minced meat either, beef, chicken or turkey (or lentils, chickpeas or kidney beans for a filling vegetarian option). 5. Skip heavy marinades and condiments Lighten up the salt, sugar and fat content of your barbecue by swapping heavy, preservative-filled marinades with simple ingredients like olive oil and fresh herbs and spices. 6. Corn on the Cob A barbecue isn’t quite a barbecue without corn on the cob with a little quality butter and salt. Say no more. 7. Serve healthier snacks Ditch the bag of potato chips and try raw veggies like carrot, cherry tomatoes, capsicum and celery sticks served with a yummy, nutritious guacamole, yogurt or salsa dip. 8. Infused Colourful Waters Skip the fizzy, sugary soft drinks or beers and drink plenty of water. If you want something a little more exciting, try some unsweetened iced tea, sparkling water or infused colourful waters with slices of lemon, oranges and a few berries. 9. Grilled Halloumi A Cypriot barbecue has got to have some halloumi cheese ! Serve with sliced tomatoes and pita bread. Heavenly ! Halloumi is a great source of calcium, but it is high in fat and salt – so a little slice will do. 10. Barbecued Shrimp Kebabs With Garlic and Herbs Shrimp are the ideal choice for weight loss. They pack a protein punch for very few calories. Four large shrimp (30g) have about 30 calories, 6 grams of protein and minimal fat. Shrimp are a good source of vitamin D, selenium, omega-3’s the antioxidant astaxanthin and even contains several energy-boosting B-Vitamins. If you would like to purchase any products from Foodsaver, here is a link to their online foody store: https://foody.com.cy/en/menu/foodsaver or visit their stores found island wide. Did you know that ninety per cent of serotonin is made in the gut ? Serotonin is the happy hormone which helps to stabilize our mood, feelings of well-being, and happiness. This hormone affects your whole body. It enables brain cells and other nervous system cells to communicate with each other. Serotonin also helps with sleeping, eating and digestion. By eating well and feeding the healthy bacteria in your gut, the body's ability to generate serotonin is significantly increased, helping you feel more relaxed, happy, and confident. The digestive system is now seen as fundamental to our overall health in most traditional medicine systems. Digestion has a strong influence on our nervous, hormonal and immune systems. The role of foods is now increasingly recognised in conditions not previously associated with diet: auto-immune disorders like rheumatoid arthritis or multiple sclerosis; mood and behaviour problems such as autism, ADHD and depression; degenerative disorders such as Alzheimers's and arthritis; allergic conditions including asthma and eczema. Inflammation underlies these and most chronic disease like obesity, heart disease and cancer. We can modify these destructive inflammatory responses by the kinds of food we eat and how we eat them. Common problems like heartburn, indigestion and constipation can be managed with understanding how to use foods, herbs and spices in self-care. There are obviously other factors that affect our digestive health, such as our stress load: sleep, diet, alcohol, smoking, weight, liver function, circulation, mood, exercise, chemicals, food quality etc, but you can begin to support your digestive health by understanding the basic digestive functions and being mindful of your body. Here are some common digestive herbs, along with their health benefits which you should experiment with in your cooking, or drink them as herbal teas: 1. Ginger: Ginger is warming and calming to the digestion, anti-nausea and anti-microbial to many common stomach bugs. Warms cold hands and feet. 2. Turmeric: Turmeric is carminative - meaning it can relieve bloating, liver supporting, an anti-microbial and a powerful anti-inflammatory. 3. Fennel: Fennel can also help relieve bloating and is stimulating to the liver. It improves appetite, increases milk production and eases colic. It expels upper respiratory catarrh, is an eyewash for conjunctivitis and has a balancing estrogenic action. 4. Caraway: Caraway is a supreme herb for the digestive system, eases stomach cramps and nausea, helps expel gas from the bowel and prevent fermentation in the stomach. 5. Cinnamon: Cinnamon is a warming stimulant to appetite and circulation. Antiviral, antibacterial and anti-fungal. Helps reduce blood sugar and ulcer causing Helicobacter pylori. 6. Garlic: Garlic is anti-microbial, and probiotic due to its inulin and other compounds, which supports cardio-vascular health. Onion, shallot and leek belong to the same Allium genus family and have similar actions. 7. Rosemary: Rosemary is a stimulating carminative that helps to clear your liver and head. 8. Peppermint: Peppermint is refreshing as well as antispasmodic, cooling and anti-microbial. It's useful in coughs and colds, supports liver function and helps stop itching when used topically. 9. Dill: Dill is calming and can be used as a sedative. It's useful to promote restful sleep, dispel colic and cramping pain. It's a key ingredient in gripe water. 10. Allspice: Allspice is warming and settling to the gut. The eugenol content promotes digestive enzymes, is analgesic and antiseptic. Most beneficial when drank as a tea after a meal. 11. Tulsi (Holy Basil). Is a herbal plant traditionally used in Ayurvedic medicine to reduce fever, strengthen the immune system, calm nerves, and act as an anti-inflammatory and antioxidant. Studies have shown that Tulsi (Holy Basil) can lower cortisol the stress hormone and blood sugar levels to help our bodies cope with stress. Research has also shown that ursolic acid and triterpenoic acids both of which are found in Holy basil effectively improve the body’s response to stress and reduce the amount of cortisol released during stress. It’s no coincidence that Tulsi has been nicknamed “nature’s stress reliever” 11/5/2020 0 Comments It's Time to return to Our Greek - Cypriot mediterranean roots in the age of covid-19Modern living in large cities have had a negative impact on our physical and mental health. Stress and modern living for most people go hand in hand and has been scientifically linked with various diseases but also with bad life decisions such as bad nutrition, smoking, excessive alcohol consumption, lack of sleep and stressful relationships. For mental health, research has proved that exercise, praying and meditation can help us better control our lives, focus, and solve our problems. They also contribute to our feeling blessed with what we have, which reduces anxiety. Gratitude is a wonderful trait to develop. A well know exercise to remind ourselves of all the things that we can be grateful of, is to have a gratitude notebook or diary. Once a day write down three things you are grateful for. It could be as simple as the running hot water you have in your house or the beautiful smile your child gave you. It’s a great exercise to remind ourselves of how many good things we can be grateful for in our daily lives. It is relevant now more than ever our greeting and toast ‘stin ygeia mas’ – to good health, as we wish our fellow human beings to be strong and healthy and full of life ! All over Cyprus and Greece, there are a great variety of cuisines, practices, and recipes, often connected with Christianity and fasting (called ‘nistia’ which I see as a great opportunity to detoxify the body) and connected with meditation, praying, good deeds, and positive thoughts about our fellow humans. But the context is always the widespread Mediterranean diet – with local variations based on the available seasonal ingredients and location. Ancient traditions also connect food with the environment. The rocky hills of Cyprus, Epirus and Crete are better for goats and sheep, where people made cheese from their milk. And in Macedonia’s rich valleys near Lake Kerkini, water buffalo have survived and give us their delicious products. The same applies to plants – we have a large variety of wild and domesticated edible plants rich in nutrients that we can add into our diets including fruits like figs, oranges, lemons and pomegranates grown in coastal regions right up into mountainous areas where apples, pears, cherries, apricots and so many other fruits are found. There is a consensus on what constitutes the Mediterranean diet, which nutritionists believe is best reflected in traditional Greek food: Meals are rich in fruits and vegetables and sprinkled with many different herbs and spices which add to the antioxidant content of the food. The key to long term health is to create healthy eating and healthy lifestyle habits and attitudes for life ! The Greek Mediterranean Diet incorporates the basics of healthy eating and living. In the Mediterranean diet pyramid, every meal is ideally based on fruits, vegetables and mostly whole grains. These form the base of the pyramid, along with olive oil, beans, nuts, legumes, seeds, herbs and spices. Next are fish and seafood, which should be eaten often – at least twice a week. Poultry, cheese, eggs and goat’s yogurt follow next; moderate portions of each are acceptable daily or weekly. At the very top of the pyramid are meats and sweets; these foods should be enjoyed less often, only on occasion. In times of Covid-19 – avoid sweets made with sugar and use raw unprocessed honey, carob or grape syrup in small amounts. Sugar has been known to depress the immune system. Mediterranean cuisine is naturally vegetarian-friendly and appeals to all ages and nationalities. The sheer variety of ingredients create dishes that are both comforting and yet have rich, complex flavours. The most important component of the Mediterranean diet might very well be social, with an emphasis on enjoying meals together with family and friends… make a point of sitting down as a family to eat or prepare meals together whenever possible and hopefully in the near future we will be eating with friends too. In people found in well know Ikaria, Okinawa and Sardinia we can see that they are connected in common nutritional principles of eating a mostly unprocessed plant based diet which is the key to longevity and to keeping your immune system working healthily and in addition they all live a lifestyle free from stress, live closer to nature and have naps ! Enjoy the videos. Ikaria nutrition and Ikaria Siesta. Aronia is also known as chokeberry (Aronia melanocarpa) which is an antioxidant-rich fruit that is commonly consumed in Eastern Europe and Russia. Aronia have been used in folk medicine by Native Americans as a treatment for the common cold. This little berry is said to offer a range of health benefits related to oxidative stress. Oxidative stress is a destructive process linked to many chronic diseases. It occurs when DNA-damaging free radicals overwhelm the body. Aronia is thought to fight oxidative stress by providing potent antioxidants known to knock out free radicals and offer additional health benefits. Oxidative Stress Aronia may be useful in treating conditions related to oxidative stress. Free radicals can damage your DNA which may contribute to the development of many diseases, including cancer, heart disease, diabetes, stroke, and other conditions. In a research review published in 2010, scientists evaluated 13 studies, finding that chokeberry's mixture of procyanidins, anthocyanins, and phenolic acids "constitutes one of the most potent natural antioxidants." Authors of a 2017 study also examined the antioxidant benefits of chokeberry. They concluded that the berries have the potential to provide both medicinal and therapeutic benefits and may contribute to the prevention of chronic diseases including metabolic disorders, diabetes, and cardiovascular diseases. Metabolic Syndrome In a small study published in 2010, researchers found that aronia berry extract may benefit people with metabolic syndrome—a cluster of health problems linked to increased risk of heart disease and diabetes, including excess belly fat, high cholesterol, high blood pressure, and inflammation. For two months, 25 patients with metabolic syndrome took 100 mg of chokeberry extract three times daily. Study results showed that the patients experienced significant decreases in blood pressure, C-reactive protein (a marker of inflammation), and LDL ("bad") cholesterol. Another preliminary study evaluated the effects of chokeberry extract on obese mice who consumed a high-fat diet. Researchers found that the mice treated with the extract showed decreases in body weight, triglyceride and cholesterol levels, and improved insulin sensitivity. It is too soon to tell, however, if these benefits will occur in a human body. Diabetes Chokeberry may help keep blood sugar in check in people with diabetes, suggests a small study published in 2002. After drinking 200 ml of a sugar-free, artificially sweetened chokeberry juice daily for three months, diabetes patients showed a decrease in fasting blood sugar levels. Chokeberry juice also appeared to reduce total cholesterol levels. A review of studies was published in 2017 in the journal Frontiers in Nutrition where researchers examined evidence linking chokeberry to antidiabetic effects. The study concluded that there is evidence suggesting that the berries' antioxidants have potential in the prevention and treatment of diabetes. Other preliminary studies are investigating the potential of using chokeberry extract in the treatment of hypertension and related cardiovascular conditions. Some people also use chokeberries or chokeberry supplements to treat conditions including:
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. 18th March 2020 I thought I should say something about the coronavirus for readers of this blog. I need to state that the situation is fast moving, facts are changing, and I am not asking anyone to go against any current medical advice. Here, I am simply providing advice that I believe, currently, may be of benefit to people out there. I am acutely aware that there is controversy swirling about, but I will not promote anything that can cause any significant harm – but may cause significant good. I have tended to look back a few years in time for some evidence, because current, emerging evidence is subject to massive bias and controversy, with various vested interests getting involved. The ‘older’ evidence has not been done in a rush and is therefore more measured. 1: Anti-inflammatories (NSAIDs) COVID-19 appears to impact the lungs more than any other organ and COVID-19 can be thought of as a ‘viral’ community acquired pneumonia. There has been evidence for several years that anti-inflammatory agents e.g. ibuprofen, naproxen (NSAIDs) may worsen community acquired pneumonia. As highlighted in this 2017 paper: ‘Non-steroidal Anti-inflammatory Drugs may Worsen the Course of Community-Acquired Pneumonia: A Cohort Study: CONCLUSIONS: Our findings suggest that NSAIDs, often taken by young and healthy patients, may worsen the course of CAP with delayed therapy and a higher rate of pleuropulmonary complications.’ 1 There is now anecdotal evidence, particularly from France, that patients who take NSAIDs do considerably worse. It has been suggested they may lead to an increased death rate. ADVICE: Avoid NSAIDs if possible 2: Vitamin C Vitamins always cause massive controversy, and the mainstream medical community tends to be highly critical of the use of vitamins. However, vitamin C has been found to have many, many, positive impacts on the immune system. It also protects the endothelium lining blood vessels – thus preventing/delaying passage of pathogens from the bloodstream. I include the full abstract from the 2017 paper ‘Vitamin C and Immune Function.’ It contains a great deal of medical jargon, but I have highlighted the most important parts. ‘Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. Vitamin C supports epithelial barrier function against pathogens and promotes the oxidant scavenging activity of the skin, thereby potentially protecting against environmental oxidative stress. Vitamin C accumulates in phagocytic cells, such as neutrophils, and can enhance chemotaxis, phagocytosis, generation of reactive oxygen species, and ultimately microbial killing. It is also needed for apoptosis and clearance of the spent neutrophils from sites of infection by macrophages, thereby decreasing necrosis/NETosis and potential tissue damage. The role of vitamin C in lymphocytes is less clear, but it has been shown to enhance differentiation and proliferation of B- and T-cells, likely due to its gene regulating effects. Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. In turn, infections significantly impact on vitamin C levels due to enhanced inflammation and metabolic requirements. Furthermore, supplementation with vitamin C appears to be able to both prevent and treat respiratory and systemic infections. Prophylactic prevention of infection requires dietary vitamin C intakes that provide at least adequate, if not saturating plasma levels (i.e., 100–200 mg/day), which optimize cell and tissue levels. In contrast, treatment of established infections requires significantly higher (gram) doses of the vitamin to compensate for the increased inflammatory response and metabolic demand.’ 2 In short, Vitamin C can help prevent respiratory infections. It can also help to treat established infections, although much higher doses are required. This seems to fit with emerging Chinese data which appears to be showing considerable success with high dose intravenous Vitamin C in treating coronavirus. It is unlikely that anyone working in the medical system in the West will agree to using high dose Vitamin C as part of any management plan. However, if your loved one is extremely ill in hospital I would recommend speaking to the doctors and asking if this can be added. Whilst it is possible that vitamin C may prove ineffective, it also does no harm. Those who are currently attacking the use of Vitamin C and attacking those who believe vitamin C may be beneficial are, I believe, mainly concerned with their personal reputations. ADVICE: Take at least 2g of Vitamin daily C to ‘prevent’ infection, probably more like 5g. Increase the dose to at least 10g if you are suffering symptoms. 3: ACE-inhibitors/ARBs COVID-19 appears to enter the body using the ACE2 receptor (found on the surface of many cells, particularly in the lungs. Also found in high concentrations in the heart and kidneys. Because of its affinity to ACE2 receptors (and the more widespread Renin Aldosterone Angiotensin System or “RAAS”) COVID-19 is causing upset with the whole system – in complex ways. The system itself is complex. To remind those of a more technical bent, here is the system: I wished to make it clear that if COVID-19 impact on the RAAS system, trying to work out the resultant abnormalities, is not easy. There are two main drugs that are designed to lower blood pressure by ‘interfering’ with the RAAS system. ACE-inhibitors (angiotensin converting enzyme inhibitors), and ARBs (angiotensin II receptor blockers). They are very widely prescribed. Some people have suggested that these drugs should be stopped. Others have suggested that they should be continued. You may be able to see why the advice is contradictory, given all the possible interactions. However, it does seem the COVID-19 creates hypokalaemia (a low blood potassium level). A rising potassium level indicates recovery from the virus. This is probably due to interference with the hormone Aldosterone due to degradation of many ACE-receptors in the body. ADVICE – currently not enough information to provide any advice on ACE-inhibitors and ARBs. However, increased consumption of potassium, if symptomatic, can be advised. Dose? ‘People who eat large amounts of fruits and vegetables tend to have a high potassium intake of approximately 8000 to 11,000 mg/d,’ 3 So, up to Ig a day appears perfectly safe, and if more is being lost through the kidneys with COVD-19, there appears to be little danger of overdosage. 4: Chloroquine and Hydroxychloroquine These drugs normally used to treat/prevent malaria (and are also used to treat various ‘immune’ disease). However, they have been found to be effective in treating other viruses and seem to have been highly effective against COVID-19 4. These drugs will only be available as part of medical management. They cannot be bought over the counter (in any country, as far as I know). If you, or a loved one, is seriously ill, I would urge you to ask for – one or the other – to be used. Hydroxychloroquine has fewer side effects (drug related adverse effects) ADVICE – Ask for one of these drugs if you, or a loved one, is seriously ill with COVID-19. 5: Vitamin D This one is simple. Vitamin D has important effects on the immune system 5. A low vitamin D level in the winter is almost certainly why flu epidemics occur in the winter months. [Vitamin D is synthesized in the sun by the action of sunlight]. ADVICE – take at least 2000iu vitamin (preferably D3) daily. I hope some people have found this useful. If anything I have written here proves to be wrong, or dangerous, I will change it. However, I am working on the basis here of ‘first, do no harm.’ The worse thing that any of this advice can do, I believe, is to NOT work. 1: https://www.ncbi.nlm.nih.gov/pubmed/28005149 2: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/ 3: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/485434 4:https://www.connexionfrance.com/French-news/French-researcher-in-Marseille-posts-successful-Covid-19-coronavirus-drug-trial-results 5: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3756814/ Link to the original article on Dr. Malcom Kendrick's website: https://drmalcolmkendrick.org/2020/03/18/coronavirus-covid-19/amp/?__twitter_impression=true 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 If someone had to describe me in a few words it would be lover of nature, outdoors, smoothies and animals ! Enjoy the read - this article was written by Julie Singh from Tripoutside.
https://www.tripoutside.com/health-benefits-of-getting-outdoors/ |
AuthorBarbara is a qualified nutritionist offering Health, Nutrition & Lifestyle Counseling. She gives Healthy weight loss advice and promotes the Mediterranean diet. She is the author of the Med Life Diet - creating healthy lifestyle habits and attitudes for life ! Archives
April 2024
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