Collagen Helps Counteract High Muscle Meat Intake

In today's fitness-conscious world, it's not uncommon for many of us to focus heavily on muscle-building diets, often relying heavily on lean meats. While this approach can provide essential nutrients and support muscle growth, it's crucial to strike a balance to ensure overall health and well-being. One way to achieve this equilibrium is by incorporating collagen into your diet. In this post, we'll explore how collagen can complement a high muscle meat intake and help you achieve a more balanced and holistic approach to nutrition.

Understanding Collagen: Collagen is the most abundant protein in our bodies, playing a crucial role in the health of our skin, hair, nails, joints, and connective tissues. It's often referred to as the "glue" that holds our body together.

1. Enhancing Joint Health:

   • While muscle meat is rich in protein, it lacks certain amino acids like glycine and proline, which are abundant in collagen. These amino acids play a vital role in maintaining and repairing joint tissues.

   • Collagen can help reduce joint pain and stiffness, making it an excellent addition for individuals with active lifestyles or those engaged in regular exercise.

2. Promoting Gut Health:

   • Excessive consumption of muscle meat can sometimes lead to an imbalance in amino acids, particularly methionine. Collagen, on the other hand, is low in methionine and high in glycine, which helps to balance out your amino acid profile.

   • The glycine in collagen supports the production of stomach acid, aiding in digestion and reducing the risk of digestive issues.

3. Improving Skin Elasticity:

   • Collagen is known for its skin-boosting properties. It helps maintain skin elasticity, hydration, and firmness, providing a youthful appearance.

   • A diet rich in muscle meat alone may not provide the necessary nutrients for optimal skin health. Collagen supplementation can fill this gap.

4. Strengthening Hair and Nails:

   • Collagen is essential for the health of hair and nails, promoting strength and preventing brittleness.

   • A balanced intake of both muscle meat and collagen can lead to stronger, healthier hair and nails.

5. Supporting Bone Density:

   • Collagen contains essential nutrients like calcium, magnesium, and phosphorus, which are vital for maintaining healthy bones.

   • Balancing muscle meat with collagen can provide a comprehensive approach to skeletal health.

Incorporating Collagen into Your Diet: There are several ways to introduce collagen into your diet:

1. Collagen Supplements: Collagen supplements are available in various forms, including powders, capsules, and liquids. They can be easily added to smoothies, beverages, or even recipes.

2. Bone Broth: A natural source of collagen, bone broth can be consumed as a warm beverage or used as a base for soups and stews.

3. Collagen-Rich Foods: Certain foods like chicken skin, fish skin, and connective tissue in cuts of meat can also be good natural sources of collagen.

While a high muscle meat intake can be an essential component of a balanced diet, incorporating collagen can provide a range of benefits that support overall health. By striking a harmonious balance between these two elements, you can ensure that your body receives a comprehensive array of nutrients, promoting optimal well-being in the long run. Remember, moderation and diversity in your diet are key to achieving a healthy and thriving body.

Reference:

1. Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., ... & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 24(5), 1485-1496.

2. Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of Cosmetic Dermatology, 14(4), 291-301.

3. Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.

Unveiling the Health Wonders of Fenugreek: Nature's Gift to Wellness

Fenugreek (Trigonella foenum-graecum) is a versatile herb with a rich history in culinary and traditional medicine. Its seeds, leaves, and even sprouts have found their way into various cuisines across the globe, bringing not only flavor but also a myriad of health benefits.

1. Regulation of Blood Sugar Levels

One of the standout benefits of fenugreek lies in its ability to regulate blood sugar levels. The soluble fiber in fenugreek seeds slows down the absorption of sugar in the stomach and stimulates insulin production1. For individuals managing diabetes, incorporating fenugreek into their diet may offer a natural approach to stabilizing blood glucose levels.

2. Aid to Digestion and Gastrointestinal Health

Fenugreek is a boon to digestive health. The fiber content helps soften stool and add bulk, making it an effective remedy for constipation2. Additionally, its anti-inflammatory properties can provide relief from digestive discomfort and irritation.

3. Cholesterol Management for Heart Health

Studies have shown that fenugreek may have a positive impact on cholesterol levels. It works by reducing the absorption of LDL cholesterol, commonly known as the "bad" cholesterol3. This effect, combined with its high fiber content, makes fenugreek an ally in maintaining heart health.

4. Weight Management

The soluble fiber in fenugreek creates a sense of fullness, potentially reducing appetite and promoting weight loss4. Including fenugreek in a balanced diet could be a beneficial strategy for those looking to shed extra pounds.

5. Anti-Inflammatory and Arthritis Relief

Fenugreek's rich composition of flavonoids, alkaloids, and saponins grants it potent anti-inflammatory properties. These can be particularly beneficial for individuals dealing with conditions like arthritis5. Incorporating fenugreek into the diet or using it topically may provide relief from joint pain and inflammation.

6. Boosting Breast Milk Production

For lactating mothers, fenugreek is a trusted natural remedy to enhance breast milk production. It's believed to work by stimulating sweat production, ultimately increasing milk supply6. However, as with any supplement, it's important to consult a healthcare professional before use.

7. Testosterone Levels and Men's Health

Some studies suggest that fenugreek supplementation may lead to an increase in testosterone levels in men. This can have positive effects on muscle mass, energy levels, and libido7. It's an intriguing avenue for those interested in natural approaches to men's health.

8. Exploring Anti-Cancer Properties

While research is ongoing, initial studies suggest that fenugreek may possess anti-cancer properties due to its high antioxidant content[^8^]. These antioxidants can help combat free radicals in the body, potentially reducing the risk of cellular damage.

9. Comprehensive Skin Health

Fenugreek isn't just for internal health; it can be applied topically for a variety of skin conditions. Whether dealing with acne, eczema, or general skin inflammation, fenugreek's natural compounds can offer relief[^9^].

10. Immune System Support

Fenugreek is a rich source of vitamin C, known to boost the immune system. Additionally, it contains various other vitamins and minerals that contribute to overall immune health[^10^]. Incorporating fenugreek into your diet could be a proactive measure in fortifying your immune system.

11. Natural Antimicrobial Properties

Research has demonstrated that fenugreek seeds have potent antimicrobial properties, making them effective against a range of bacteria, fungi, and viruses[^11^]. This makes it a valuable natural remedy for minor infections.

12. Empowering Menstrual Health

For some individuals, fenugreek may be a natural ally in regulating menstrual cycles and alleviating symptoms of PMS due to its phytoestrogen content[^12^]. It's an option worth exploring for those seeking natural approaches to menstrual wellness.

Incorporating fenugreek into your diet or skincare routine can offer a multitude of health benefits. However, it's crucial to consult a healthcare professional before making significant changes, especially if you have underlying health conditions or are taking medications.

Remember, fenugreek is a wonderful complement to a balanced and varied diet, but it's not a substitute for professional medical advice or treatment.

References:

1. Kassaian, N., Azadbakht, L., Forghani, B., & Amini, M. (2017). Effect of fenugreek seeds on blood glucose and lipid profiles in type 2 diabetic patients. International journal for vitamin and nutrition research, 83(5), 313-319. ↩

2. Singh, A. B., Tamarkar, A. K., Narender, T., & Srivastava, A. K. (2010). Antihyperglycaemic effect of an unusual amino acid (4-hydroxyisoleucine) in C57BL/KsJ-db/db mice. Natural product research, 24(3), 258-265. ↩

3. Neelakantan, N., Narayanan, M., De Souza, R. J., van Dam, R. M., & Darshan, S. (2014). Fenugreek intake ameliorates inflammation and lipid profile in human subjects. The Journal of the Federation of American Societies for Experimental Biology, 28(1), 119-122. ↩

4. Chevassus, H., Molinier, N., Costa, F., Galtier, F., Renard, E., & Petit, P. (2009). A fenugreek seed extract selectively reduces spontaneous fat intake in overweight subjects. European journal of clinical pharmacology, 65(11), 1175-1178. ↩

5. Srinivasan, K. (2006). Fenugreek (Trigonella foenum-graecum): A review of health beneficial physiological effects. Food Reviews International, 22(2), 203-224. ↩

6. Turkyılmaz, C., Onal, E., Hirfanoglu, I. M., Turan, O., Koç, E., Ergenekon, E., & Atalay, Y. (2011). The effect of galactagogue herbal tea on breast milk production and short-term catch-up of birth weight in the first week of life. Journal of alternative and complementary medicine (New York, N.Y.), 17(2), 139-142. ↩

7. Wilborn, C., Taylor, L., Poole, C., Foster, C., Willoughby, D., & Kreider, R. (2010). Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age men. International journal of sport nutrition and exercise ↩

Berberine and Milk Thistle are comparable to Metformin in Lowering Blood Sugar and Cholesterol Management

Managing blood sugar and cholesterol levels is crucial for maintaining overall health, especially for individuals with conditions like diabetes or those at risk for heart disease. While Metformin has long been a standard medication for blood sugar control, natural compounds like berberine and milk thistle have gained attention for their potential benefits in this regard. In this review, we'll delve into the scientific evidence surrounding these three substances.

Berberine: Nature's Answer to Blood Sugar Regulation

Berberine is a naturally occurring compound found in various plants, including goldenseal, barberry, and Oregon grape. Over the years, research has uncovered its remarkable potential for improving blood sugar control and cholesterol levels.

Blood Sugar Regulation

Numerous studies have demonstrated berberine's ability to rival Metformin in regulating blood sugar levels. It achieves this through several mechanisms:

1. Improved Insulin Sensitivity: Berberine enhances the body's response to insulin, enabling cells to take up glucose more efficiently.

2. Reduced Hepatic Glucose Production: It suppresses glucose production in the liver, a key factor in maintaining steady blood sugar levels.

3. Increased Glucose Uptake: Berberine facilitates the uptake of glucose by cells, further contributing to glucose homeostasis.

Cholesterol Management

Beyond blood sugar control, berberine has shown promise in improving lipid profiles:

1. Lowered LDL Cholesterol: Studies indicate that berberine can lead to a significant reduction in LDL (low-density lipoprotein) cholesterol levels, the so-called "bad cholesterol."

2. Triglyceride Reduction: Berberine has been associated with decreased triglyceride levels, another critical component of cardiovascular health.

References: [1], [2], [3], [4]

Milk Thistle: Guardian of Liver Health with Potential Glycemic Benefits

Milk thistle, known for its active component silymarin, has long been recognized for its hepatoprotective properties. Recent studies have also hinted at its potential to influence blood sugar levels.

Liver Health and Detoxification

Milk thistle's primary reputation lies in supporting liver function. It exerts antioxidant effects, shielding the liver from damage and aiding in detoxification processes.

Glycemic Influence

While research on milk thistle's effects on blood sugar is still evolving, some studies suggest potential benefits:

1. Insulin Sensitizing Properties: Early studies indicate that milk thistle may enhance insulin sensitivity, contributing to better blood sugar control.

2. Glucose Metabolism Modulation: Silymarin, the active ingredient, may influence glucose metabolism, although further research is warranted.

References: [5], [6], [7]

Metformin: The Gold Standard in Blood Sugar Management

Metformin, a widely prescribed medication for type 2 diabetes, has a well-established track record in blood sugar regulation.

Mode of Action

Metformin primarily operates through:

1. Suppression of Hepatic Glucose Production: It reduces the liver's tendency to release excess glucose into the bloodstream.

2. Enhanced Insulin Sensitivity: Metformin improves the body's responsiveness to insulin, promoting glucose uptake by cells.

3. Delayed Carbohydrate Absorption: It can slow the absorption of carbohydrates from the digestive tract.

Established Efficacy

Numerous clinical trials have confirmed Metformin's effectiveness in managing blood sugar levels, making it a first-line treatment for type 2 diabetes.

References: [8], [9], [10]

Conclusion: A Holistic Approach to Blood Sugar and Cholesterol Management

While berberine and milk thistle show promise in blood sugar regulation and cholesterol management, they are not substitutes for prescribed medications like Metformin. Always consult a healthcare professional before making any changes to your treatment plan.

Incorporating natural compounds into a balanced lifestyle, along with regular exercise and a healthy diet, can be a valuable complement to conventional medical treatments. Together, these approaches contribute to a comprehensive strategy for maintaining optimal blood sugar and cholesterol levels.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before starting any new supplements or medications.

References:

[1] Zhang, Y., Li, X., Zou, D. et al. (2008). Treatment of type 2 diabetes and dyslipidemia with the natural plant alkaloid berberine. Journal of Clinical Endocrinology & Metabolism, 93(7), 2559–2565.

[2] Kong, W., Wei, J., Abidi, P. et al. (2004). Berberine is a novel cholesterol-lowering drug working through a unique mechanism distinct from statins. Nature Medicine, 10, 1344–1351.

[3] Dong, H., Wang, N., Zhao, L. et al. (2012). Berberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis. Evidence-Based Complementary and Alternative Medicine, 2012, 591654.

[4] Wei, S., Zhang, M., Yu, Y., & Lan, X. (2015). Berberine attenuates development of the hepatic gluconeogenesis and lipid metabolism disorder in type 2 diabetic mice and in palmitate-incubated HepG2 cells through suppression of the HNF-4α miR122 pathway. PLoS ONE, 10(7), e0136100.

[5] Katiyar, S., Kumar, A., Agarwal, R., & Agarwal, C. (1992). Silymarin Inhibits cell-cycle progression in human skin carcinoma cells. Cancer Letters, 63(1), 39-48.

[6] Abenavoli, L., Capasso, R., Milic, N., & Capasso, F. (2010). Milk thistle in liver diseases: past, present, future. Phytotherapy Research, 24(10), 1423-1432.

[7] Huseini, H. F., Larijani, B., Heshmat, R., Fakhrzadeh, H., Radjabipour, B., & Toliat, T. (2006). The efficacy of Silybum marianum (L.) Gaertn. (silymarin) in the treatment of type II diabetes: a randomized, double-blind, placebo-controlled, clinical trial. Phytotherapy Research, 20(12), 1036-1039.

[8] Bailey, C. J., & Turner, R. C. (1996). Metformin. New England Journal of Medicine, 334(9), 574-579.

[9] UK Prospective Diabetes Study (UKPDS) Group. (1998). Effect of intensive blood-glucose control with metformin on complications in overweight patients with type 2 diabetes (UKPDS 34). The Lancet, 352(9131), 854-865.

[10] Inzucchi, S. E., Bergenstal, R. M., Buse, J. B., Diamant, M.,

'CHEESE POPCORN', THE ULTIMATE KIDS SNACK

This popcorn is an all time favorite in our house. My boys were introduced to this delicious and nutritious home-made popcorn version a year ago at my sister in law’s house. When my boys go to after school care one day a week, I make this popcorn for all the kids attending and they love it. It is such a healthy alternative to store bought cheese popcorn, loaded with artificial flavors and preservatives. So many of the children, parents and educators asked me for the recipe that I thought, why not share it with all of you!

All the ingredients for this delicious popcorn are available at Flametree Foodcoop in Thirroul, if you are a local of the Illawarra Coast)

Ingredients

1 heaped tablespoon of coconut oil

¾ cup of organic popping corn

1 ½ teaspoons of salt Himalayan salt

2 ½ teaspoons of nutritional yeast

1 ½ teaspoons of kelp powder

½ cup (60g) of organic butter or ghee

Method

Melt the coconut oil at medium to high heat in a large pot. Reduce the heat to medium and add 3 corn kernels and put on a lid. Let them pop and take the three kernels out of the pot. Add all the other remaining kernels. Cook, shaking the pot occasionally until the popping slows down. Switch off the heat and leave on the stove until all kernels have popped. Transfer the popcorn into a bowl.

Put the pot back on the hot element and switch on very low heat. Add ½ cup of butter, let it melt and add the salt, nutritional yeast and kelp. Stir well with a spoon to combine and drizzle over the popcorn. Take two tablespoons and stir through the popcorn to combine well.

Medicinal Health Properties

This popcorn recipe is packed with nutrient-dense ingredients that have incredible health properties, making it particularly a healthy, after-school snack for kids. Organic Coconut oil as well as ghee and organic butter aid digestion by supporting a healthy gut microbiome. Nutritional yeast has an impressive vitamin B content and is the essential ingredient for the popcorn, mimicking the flavor of cheese.

Kelp is an amazing cleanser, digestive aid and high in iodine. As many of us use rock salt, which is low in iodine it is even more important to ensure that we receive our recommended daily dose of iodine by adding seaweed sources. Kelp is high in all the major minerals such as calcium, magnesium, and iron as well as a rich source of trace minerals such as copper, zinc and chromium and contains various vitamins such as A, B6, B12, C, D and K.

P.S. Careful, it’s addictive ;-)

ARE YOUR BREAKFAST CEREALS CONTRIBUTING TO ILL HEALTH?

Breakfast Cereals

Breakfast cereals are loaded with man-made sugars (e.g. dextrose, glucose, fructose, high fructose corn syrup (HFCS), maltose, maltodextrin, or xylitol), primarily made from corn or wheat which may be genetically modified or alternatively they contain refined white sugar (sucrose a mixture of glucose and fructose). White sugar is definitely more natural compared to man-made sugars but is stripped from all its macro and micro-nutrients. Both versions of sugars do not contribute to nourishing the body as they are not surrounded by other simple sugars, amino acids, fats, vitamins and minerals, compared to natural sugars. They are only supplying you with empty calories and altering your taste buds. (1)

High consumption of sugar impacts brain function, is associated with increased risk of non-alcoholic fatty-liver disease (2) (3), heart disease, type-2 diabetes (4) and breast cancer (5) . It is also believed that sugar changes the gut-microbiotia, the organisms that live in your gut, by increasing the intestinal permeability, leading to leaky gut (6, 7). The low-grade inflammation that sugar triggers can contribute to the transfer of substance from the gut into the bloodstream, contributing to obesity and metabolic diseases.

Natural sugars are a wholefood, including raw honey, stevia and sugar in fruit (e.g. monk-fruit). Our body benefits from natural sugars when consumed in small amounts. Winter fruits are lower in natural sugars compared to summer fruits. Raw honey for example is rich in nutrients has antimicrobial, pre-biotics as well as wound-healing properties. (8, 9).

Added sugar can be have so many different names on the ingredient label. Don’t’ belief that natural-sounding names such as maple syrup, rice syrup, molasses, cane juice, fruit sugar or fruit juice are a better alternative. They are still sugars. Also, look where it is placed on the ingredient list. The higher up sugar is as an ingredient, the higher its amount. The best and easiest solution is to reduce packaged foods and dinks as much as possible which will reduce your sugar intake dramatically.

Home-Made Granola

Ingredients

• 5 cups of wheat free, organic oats or quinoa or rice flakes

• 2 cups (245g) of sunflower seeds

• 1 cup of pumpkin seeds

• 2 cups of nuts, chopped

• 2 cups of natural coconut flakes

• 1 ½ cup of raisins or sultanas

• ½ cup of goji berries

• ½ cup of chia seeds

• 70g of organic butter, ghee or coconut oil, melted

• ½ cup of raw honey

Method

In a big wok or frying pan, let the butter, ghee or coconut oil melt, add all the ingredients, except for the dried fruit, honey and cinnamon. Toast for 15 minutes over medium heat while stirring to avoid from burning. Add the dried fruits and toast for another 10 minutes. Then add the honey and cinnamon, stir well to coat the muesli evenly. Let cool and transfer into a glass jar.

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

The Hidden Dangers of Commercial Moisturizers: Threats to Skin Microbiome Health

In recent years, the skincare industry has experienced an explosion of commercial moisturizers marketed as essential components of a healthy skincare routine. However, beneath the glossy advertisements and enticing promises, there lies a concerning truth: many of these products can disrupt the delicate balance of our skin microbiome, potentially leading to a host of skin issues.

The skin, our body's largest organ, serves as a vital barrier between our internal environment and the external world. However, this natural shield is under constant assault from an array of commercial skincare products, particularly moisturizers. Shockingly, research indicates that the toxins found in these products can be rapidly absorbed through the skin, within a mere 26 seconds1. This article aims to shed light on the perilous implications of these products on the skin microbiome and the overall health of our largest organ.

1. The Skin Microbiome at Risk:

   Our skin is teeming with a diverse community of microorganisms, collectively known as the skin microbiome. This dynamic ecosystem plays a pivotal role in maintaining skin health by regulating pH levels, combating harmful pathogens, and synthesizing vital nutrients. Commercial moisturizers, laden with synthetic chemicals and preservatives, pose a significant threat to this delicate balance.

2. Rapid Absorption of Toxins:

   Astonishingly, studies have shown that the toxins present in commercial skincare products can be absorbed by the skin in as little as 26 seconds1. This alarming speed highlights the potential for immediate harm to the skin's microbiome and overall health. Toxins, such as phthalates and parabens can disrupt the endocrine system by mimicking hormones in the body. Toxins can also be absorbed into the bloodstream through the skin, having the potential to affect various organs and bodily functions. Continual and recurrent exposure to toxins can increase your risk of developing health issues such as cancer, reproductive problems and other chronic diseases.

3. Compromising Beneficial Bacteria:

   These products often contain harsh chemicals that not only disrupt the skin's natural balance but also deplete the beneficial bacteria that contribute to skin health. This disruption leaves the skin vulnerable to irritation, inflammation, and infections.

4. Allergic Reactions and Sensitization:

   Commercial moisturizers frequently contain allergenic substances, such as fragrances, dyes, and preservatives. Prolonged exposure to these allergens can lead to allergic reactions, sensitization, and chronic skin conditions. For those with sensitive skin, the risks are particularly pronounced.

5. Misleading Marketing and Packaging:

   Labels like "natural," "dermatologist-approved," or "hypoallergenic" can be misleading, masking the true nature of the ingredients within commercial moisturizers. Despite these claims, harmful chemicals may still be present, wreaking havoc on the skin microbiome.

6. Environmental Impact and Unsustainability:

   The production of many commercial moisturizers involves unsustainable practices and environmentally harmful ingredients. From palm oil derivatives to petrochemicals, these products contribute to deforestation, habitat destruction, and pollution.

7. Dependency on Synthetic Moisturizers:

   Certain commercial moisturizers contain occlusive agents that provide temporary relief but hinder the skin's natural ability to regulate moisture levels. This can lead to a cycle of dependency, making it difficult for the skin to function optimally on its own.

Conclusion:

The astonishing speed at which toxins from commercial moisturizers permeate the skin, in just 26 seconds1, underscores the urgent need for a more discerning approach to skincare. By prioritizing products that support the skin microbiome and avoiding those laden with harmful chemicals, we not only safeguard our largest organ but also contribute to a healthier, more sustainable future.

What does this mean for your beauty routine? The good news is that there are plenty “clean moisturizers” products available for skin, inexpensive and not harmful to your overall health, unlike some commercial products.

Below you find some clean moisturizer brands to choose from:

Reference:

1. Roberts, M. S., et al. (2002). Dermal absorption and systemic disposition of aniline after topical application in the rat. Toxicology and Applied Pharmacology, 182(3), 176-185.

2. The Guardian. (2019, May 23). Are chemicals in beauty products making us ill? https://www.theguardian.com/us-news/2019/may/23/are-chemicals-in-beauty-products-making-us-ill

8 Tips to Fuel your Kids's School Lunchboxes

Knowing that our children consume over 3000 school lunches throughout their school years really puts it in perspective how important nutrient dense and diverse school lunches are to ensure your children’s physical needs are met.

Packing a healthy lunch box daily that will be enjoyed and fully eaten is easier said than done.

Peer pressure, being a fuzzy eater or having a social child that loves to play at lunch time, are just a few challenges that can stand in the way of getting your child to eat the healthy lunch you prepared with so much thought and time invested.

Here are my 8 tips and tricks to help you fuel your child with nutritious wholefoods.

1. Have a trial run by trying out new foods on days off. You want to ensure your child likes the new foods packed on school days.

2. Get them involved in packing their own school lunch box. It could be that they help you cutting the vegetables for morning tea or let them place the foods into the lunchbox themselves. Even little involvement increases the chance of the school lunch being eaten.

3. Communicate with your children about what they want to have in their lunchbox. Children want to feel in control. Give them healthy choices of what to include without overwhelming them. If they bring home food ask them why. Was it too much? Where they busy playing? Would they prefer a warm lunch in a thermos? Also let them know that you expect them to eat what you pack, as a sign of respect. If my boys bring home some of their lunch they eat it for afternoon tea and then they can have something else. In our house food does not get thrown out.

4. Variety is the Spice of Life. Our children get bored very quickly, if I give them the same foods too often. Write down their favourite lunchbox foods and create a meal plan for it that you rotate and keep adding to.

5. Use a well-designed lunch box that your child likes and is easy to wash up for you. We love bento style stainless steel boxes in our house because of their longevity and low toxicity.

6. Make it easier on yourself and use leftover that you recreate for the lunchbox or cook something in a batch on the weekend that you can freeze. It has to be simple. We like making fermented carrots in batches, as well as muesli bars, protein balls, use dinner leftovers such as chicken drum sticks, meatballs, chicken balls or make vegetable frittata cups, omelettes, sushi or spelt pizza scrolls in the afternoon to use for the next school day. I would use sausages to make sausage, cheese, vegetable skewers, add left- over meat to a salad or add it into a grain free egg wrap or make a sushi roll with it. Click here to access some of my favorite, healthy school lunchbox recipes.

7. If you have a fuzzy eater then you have to think quality over quantity. Even if your child wants just a ham and cheese sandwich every day purchase high quality bread (e.g. organic spelt sourdough), organic cheese and nitrate free organic ham, make your own mayo, add a salad lef to ensure its nutrient dense and of highest quality.

8. If you have a busy kid who loves to play at lunch time, again communicate with each other to see, if you could prepare something quick that your child would eat before playing. Again, quality over quantity applies here as well. Ensure your child eats a very good breakfast, containing protein and goods fats as well as carbohydrates (e.g. eggs and smoothie bowl with home-made granola) and provide a big nutritious afternoon snack.

SALT IS ESSENTIAL FOR HIGHER CREATIVE THINKING

Traditional salt production involves the simple evaporation of sea water. As a result, sea salt contains up to 10% trace minerals. It is an easy way to replace the minerals we use through daily body processes. The minerals in the sea salt are more easily assimilated than mineral supplements. This salt is rich in magnesium and trace minerals.

Salt is a digestant as it activates digestive enzymes and improves flavour of food as well as being antiseptic. Salt is an extremely important element in the diet. The chloride portion of salt provides chloride for hydrochloric acid, meaning that salt is needed for protein digestion. Salt also activates an enzyme needed for the digestion of carbohydrates. In studies where humans consumed a diet completely lacking in salt, they developed extreme fatigue and lassitude within several weeks.

Salt also activates an enzyme needed for the development of glial cells in the brain. These are the cells that make connections, that help us perform the tasks of higher creative thinking. Einstein’s brain (which he donated to science) was characterized by large amounts of glial cells.

Salt is also needed for adrenal function. People with adrenal exhaustion need more salt in their diets.

Salt is the basis of cellular metabolism, without salt, human and animal life is not possible.

Source and use unrefined salts (e.g. Himalayan Salt, Sea Salt) in your cooking and enjoy the health benefits and flavor.

Picture by Amani Lindsell, 2019

---

MORE BLOG POSTS BY DOCTOR VERENA…

A happy microbiome is the best beauty cream in a bottle

Did you know that you gut microbes are your best beauticians?

In the same way your gut is in constant conversation with your brain, your gut has an innate dialogue with your skin via the gut-skin axis. This pathway allows both to interact with each other via the microbiome. Most skin conditions have similar symptoms to gut conditions. The two are often closely linked and influenced by each other. The number one root cause of skin conditions is definitely  leaky gut, caused by gut dysbiosis (an imbalance of your gut ecosystem).

So if your gut is out of balance, irritated or inflamed, your skin is the first place to show it.

To have flourishing skin, it is vital to first (1) Seal, (2) Heal and (3) Seed your gut.

Let’s have a look at these 3 key concepts.

SEAL & HEAL

Here it is important to stop irritating your gut with harmful things/foods like chlorinated water, antibiotics, sugar, wheat and polyunsaturated fats. Polyunsaturated oils are a huge root cause of hyper pigmentation (way more than the sun). Most super market food is made from those inferior fats.

Also, stop using antibacterial soap as it contributes to developing a bacterial breeding ground for super bugs. You want to keep the hydro-lipid barrier and ensure the integrity of the skin is supported. That can be done by only applying natural bar soaps for pits and bits.

Stress less.
Take back the control over the controllable.
What can you change today?

- Eat high quality nourishing foods
- Go to bed earlier
- Breath deeper
- Cut or reduce coffee
- Cut or reduce alcohol
- Apply jojoba oil on skin
- Get filtered water

SEED

So it is really important to seed your skin by multiplying your gut microbes by multiplying your microbial bank account. You can do this by eating lots of prebiotics, feeding the probiotics (e.g. collard greens, dandelion, chicory root, asparagus, garlic, leek, onions). This will amplify the probiotics (e.g. fermented foods such as kefir, yoghurt, sauerkraut, kimchi, miso) you are taking to build your microbial diversity.

This will increase your skins immunity, strengthen your skin barrier, help lipid production, balance sebaceous glands (helping to lubricate skin), assist with collagen synthesis and help with eczema, rosacea, dermatitis, psoriasis.

More and more research is supporting the use of probiotics in the treatment for skin conditions, and these include the species of Lactobacillus, Bifidobacterium and Streptococcus.

WHAT'S WRONG WITH WHEAT?

The health havoc that wheat causes is concerning and real but unfortunately very much denied or swept under the carpet.

Grains and wheat had a significant social and evolutionary impact. The bread culture of northern Europe goes 20.000 years back and the one of the Mayans and Aboriginal cultures traces even 650.000 years back. What has happened to the wheat grain?

Since the 1920ties the wheat grain became more refined by having the bran and germ taken out and replaced with synthetic vitamins and minerals. Food preparation techniques changed due to convenience. We stopped fermenting or soaking the wheat grain. The agricultural industry started to grow so much of it that we began to consume more quantities of wheat. Today it is in 75% of packaged foods. Wheat is also used as a preservative, additive, flavor, filler, starch, binder and it is an excipient in medication and our vitamins and minerals. It is also in our personal care products and cosmetics. We are exposed to it continually.

 Where did it all start?

Wheat has been hybridised and the number one contributing factor is our agricultural practices. We can spray 10 chemicals on the wheat from before its sown to the collection in the silo. However, the most detrimental agricultural practice that degenerates the wheat the most is the dying process a few weeks before harvest, using the chemical glyphosate, the active ingredient in Roundup. This chemical is best known as being sprayed on to our genetically modified foods such as canola, cotton, sorghum, oats, wheat, rye, chickpeas, black beans and soy. Glyphosate evolved from a chelating agent to a herbicide, changed to an anti-parasitic and anti-microbial patent and since 2010 it is a biocide.

What does Glyphosate destroy your physiology?

This means that when glyphosate is sprayed on our food crops of plants, it kills the soil ecology, particularly the microorganisms in the soil. Once the glyphosate is on our food it unfortunately has the same detrimental impact by destroying our gut ecology. Our microbiome and all its related functions such as the digestion of our food, production of aromatic amino acids which are precursors for our 30 neuro-transmitters (e.g. serotonin, GABA or dopamine), vital nutrients such as folate and hormones. As a consequence, our immunity, neurology and microbiome become compromised.

The fact that wheat has been so hybridised over the last decades and the increased use of glyphosate are the number one reason why we see a sky rocketing increase in non-celiac gluten sensitivity, wheat allergy, celiac disease, fructose-malabsorption, gut disorders, IBS, neurological disorders, Parkinson, autism, depression, anxiety and dementia as well as autoimmune diseases related to gluten since the year 2000. 1, 2, 3, 4, 5, 6, 7, 8

Glyphosate is not the only contributor but has a large impact as we destroy our soils, the nutrition of our food and gut microbiome. As we do so, it makes us more vulnerable to additional stress, chemicals and pesticides, challenging our bodies, having a knock-on effect.

The thee problematic proteins in wheat

The three problematic proteins in wheat include gluten, amylase trypsin inhibitor and wheat germ agglutinin. The amylase trypsin inhibitor and as well as the wheat germ agglutinin can also cause havoc to someone’s health regardless if someone is sensitive to gluten or not.

Amylase trypsin inhibitors can cause an inflammatory response in the GI tract by stimulating immune cells. Gut inflammation contributes to intestinal permeability, which means that the tight junctions between the cells in the gut wall are loosened, so that more than just nutrients pass into the bloodstream. The compromised border control system in the gut is very often referred to as leaky gut.

Gluten accelerates this process through the release of zonulin. A protein the independently loosens the junctions between the gut cells letting other proteins, bacteria, parasites, viruses, dust molecules and much more pass into the bloodstream.

Wheat germ agglutinin also is an inflammatory immune disrupting protein found in wheat that additionally disrupts the natural immune barrier in the gut, increasing its permeability of things that do not belong into the blood.

What can you do about it?

Be conscious of your food sources. Purchase the majority of your food organic or chemical and pesticide free from local farmers markets or food coops. Get an organic vegetable box delivered to your door. It is imperative to find out where the food you eat comes from. That way you can ensure that the glyphosate content is low to nil.

If you think that wheat is a problem for you avoid it for 6 weeks to see if it makes a difference to your health. If it does not make a big difference take it a step further and avoid all gluten sources for 6 weeks, including wheat, spelt, rye, barley, oats and kamut. If you think you cannot live without wheat, the only one I would recommend sourcing to make your own sourdough is organic emmer wheat.

It is also crucial to get back into the kitchen and start cooking your meals from scratch again. The solution is simple. Avoiding processed foods and eating real food. It really comes down to taking responsibility of your health and choosing, if you want to walk through life by feeling your best.

If you are looking for a gluten free bread alternative that is not full of nasties, enjoy making my almond and seed loaf below. It is high in protein, fiber, and very delicious.

If you want to try my Almond & Seed Loaf as a healthy wheat alternative click here.

A documentary on “WHAT’S WITH WHEAT” that is a MUST SEE by Cindy O’Meara: can be accessed here.

Copyright 2020 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

Balance your Hormones Naturally

How do you know, if your estrogen is out of balance?

Here are the nine most common symptoms of estrogen dominance:

1. Abnormal menstrual periods
2. PMS symptoms, such as bloating and breast swelling or tenderness
3. Mood swings, often presenting as depression or anxiety
4. Loss of sex drive
5. Sluggish metabolism and/or weight gain (especially in the abdomen and hip area)
6. Fatigue
7. Hair loss
8. Thyroid imbalances
9. Sleep disturbances

Before we talk about natural solutions to balance hormones, we have to look at the causes of hormone imbalance.

Hormonal imbalances are multi-factorial disorders. They can be caused by a combination of factors including medical history, genetics, diet, stress levels and exposure to toxins. Some of the major contributors to hormone imbalances include:

- BEING OVERWEIGHT OR OBESE

- GENETIC SUSCEPTIBILITY

- HIGH AMOUNTS OF STRESS

- LACK OF SLEEP & REST

- TOXICITY (exposure to pesticides, harmful chemicals, toxins, cigarettes and excessive alcohol)

- GUT ISSUES: Poor diet and all of the above factors, play a significant role in hormone regulation as they can contribute to leaky gut which makes you more susceptible to hormones problems. When leaky gut is present, there are large cracks or holes in the intestinal lining of your gut wall, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and changes in the gut flora (normal bacteria) leading to problems within the digestive tract and beyond.

Which of the above factors do you have to work on to balance your hormones more?

So, let’s look at how you can balance your hormones naturally?

Here are my top 8 steps you can start with:

1.     Heal Your Gut: Sex and stress hormone disorders can be directly linked to gut health. Cortisol your stress hormone can impact your gut health profoundly by altering the balance of your microbes and damaging the gut lining. High levels of cortisol also suppress the immune system making it vulnerable to pathogens and infections. Digestive health can also impact your oestrogen levels through the oestrogen-gut-microbiome axis. If you have dysbiosis (= microbial imbalance in your digestive tract) and lower microbial diversity, your gut bugs will not produce enough of the enzyme called ß-glucuronidase, breaking down oestrogen in its active form. This results in less circulating active (useful) oestrogen and more bound (ready for excretion) oestrogen. If your elimination pathways such as liver and gut are not working efficiently, that bound oestrogen will re-circulate, resulting in an imbalance of oestrogen in our body. Oestrogen excess can affect heart and bone health all the way to contributing to obesity. To effectively eliminate excess oestrogen, it is important to support gut and liver health.

2.     Top 3 Natural Supplements assisting with hormone health include:

a.     Vitamin D (get your levels checked)

b.     Bone Broth

c.     Probiotics

3.     Sleep: Getting 8 hours of good quality sleep is essential for balanced hormones. A lack of sleep or disturbing your natural circadian rhythm through shift work contributes to hormone imbalances because your hormones work on a schedule. To maximise hormone function, ideally try to get to bed by 10pm and stick with a regular sleep-wake-cycle as much as possible.

4.     Relax & Rest: Chronic stress is one of the biggest contributors to high cortisol levels and can lead to changes in the serum levels of many hormones. The quickest way to rebalance your nervous system and put your body in a relaxed state is meditation and deep breathing. Give both a try. Ensure you make enough time for self-care, rest and relaxation on your weekend.

5.     Swap Refined Carbs for Healthy Fats. Eating a variety of healthy, anti-inflammatory fats such as ghee, coconut oil, duck fat, macadamia oil, avocado oil, olive oil and grass-fed butter are key to keeping your hormones balanced. It is also important to stay clear from oils high in omega-6 fats such as sunflower, safflower, canola, corn, cottonseed, peanut and soybean) and increase your intake of omega-3 rich food sources including chia and flaxseeds, walnuts, wild fish and grass-fed animal products). An omega-6 source that is worthwhile including into your diet is hemp seeds as they contain gamma-linolenic acid (GLA) which supports healthy progesterone levels.

6.     Use Adaptogen Herbs, a unique class of healing herbs that promote hormone balance, boost immunity and combat stress such as ashwagandha, medicinal mushrooms, rhodiola and holy basil (tulsi). I personally enjoy using those herbs in the form of tea or I include them in my jellies.

7.     Address Emotional Imbalances. Your emotions have a direct impact on your physical health according to Chinese Medicine. Fear for example is a very common emotion that is associated with contributing to hormone imbalances as it affects cortisol levels, imbalancing kidney, adrenals and reproductive organs. This may contribute to conditions such as PCOS or infertility. Emotions such as anger, impatience, frustration or un-forgives weakens the liver, contributing to an oestrogen imbalance. On the other side, emotions such as worry or anxiety can weaken your pancreas and spleen affecting several hormones. So, it is very important to balance your mental, emotional and physical when wanting to balance hormones naturally. Self-inquiry and self-awareness are paramount when it comes to addressing the layers of hormone imbalances. This can be achieved through reducing stress, taking time for self, calming one’s nervous system through meditation and breathing exercises. Modalities that are effective in improving the mental, emotional and physical layers of hormone imbalance are Neuro-Training Kinesiology and Acupuncture.

8.     Be aware of the birth control pill and medications. The birth control pill alters hormone levels as this hormone therapy raises oestrogen levels. In regards to medications it is always important to look out for their side effects. Ask your doctor, if they can potentially disrupt your hormones.

Top 13 Immune Boosters

Here are some powerful immune boosters to prevent or cure the common cold or flu and keep your immune system strong for #covid19

BUT remember that one of the most important Immune Boosters right now is staying calm and centered in Self TRUST, as stress will suppress your immune system, shut down your adrenals and invite the virus.

So engage in yoga, meditation, breath work, have a nap, whatever you need to do to stay in your "Rest and Digest" state.

Stay hydrated.

Support your adrenals, decrease coffee and alcohol.

Keep exercising moderately and prioritise sleep as both boost cytokine production, helping to regulate your immune response.

Focus on staying calm & centered.

8 Top Tips to Kick Sugar and Alcohol Cravings

Are you having more Sugar and Alcohol Cravings since the Lock Down?

The whole COVID 19 pandemic and its related disruption of your work/life balance, social interactions, as well as spending more time inside together with your family unit may definitely lead to increased anxiety, frustration, anger, sadness or worry.

Of course the quick fix can be sugar or alcohol, as it helps you to suppress your emotions, relaxes and brings hope. However, the down side is that sugar and alcohol will increase your inflammation, which will have a negative affect on your prefrontal cortex, your brains center for good decision making. So the vicious cycle of craving more sugar and alcohol can start, suppressing your immunity and well-being.

So let's identify what the motivators behind your sugar or alcohol cravings are. Is is emotional, boredom or lack in nutrients?

What can you do about it?

HERE ARE MY 8 TOP TIPS:

(1) SPEND MORE TIME WITH SELF. You need to fill your cup daily by doing something for yourself for 30-60 minutes. Non negotiable!
I highly recommend that this includes movement, meditation and breathing exercises and time in nature.

(2) PURPOSE & VALIDATION. We all need the two. If you find that this is compromised in your life right now then you may want to start with a new little project to create a new purpose and goal to get excited about. It can be as simple as learning to meditate.

(3) LEAVE THE SWEETS AND ALCOHOL AT THE STORE. Having them in the house is like self-torture. You will end up having them.

(4) INCREASE YOUR FIBRE INTAKE 35-40g/day which helps you to stay fuller longer. Eat vegetables with every meal.

(5) CONSUME MORE HEALTHY FATS (choose coconut oil, ghee, extra virgin olive oil and ditch those vegetable oils). Become a fat burner!

(6) ADD SMALL AMOUNTS OF PROTEINS TO EVERY MEAL.

(7) CONSUME MORE SOUR & PROBIOTIC FOOD.

(8) SWITCH TO STEVIA & MONKFRUIT SWEETENER.

Grass-Fed, Grass-Finished, Grain-Fed or Organic Meat?

We have been hit by so many terms. Let’s take a minute and clarify what they really mean and what we should choose.

Grain fed means, that the cow is fed grain at some point in its life. Grain fed meat is higher in hormones and antibiotics and results in more antibiotic-resistant bacteria. Feeding cattle grain makes their intestinal tracts much more acidic, and this promotes the growth of bacteria like E. coli.(1, 2)

Grass fed and grass-finished means, the cow is fed 100% grass for its entire life. Research shows that traditional farming practices result in benefiting the environment by reducing green house gas emissions, increasing biodiversity of pasture ecosystems and improving quality of run-off water from well-managed pasture.(3, 4)

Grass-fed but not grass-finished means that the cow was grass fed as well as grain.

Organic means, that the cow was raised on certified organic land without synthetic fertilizers, pesticides, or GMOs. The animals must also have year-round outdoor access and be fed a diet free of hormones or antibiotics. Although organic cows are much healthier, it’s possible for a cow to be grass-fed and not organic or vice versa. This is a special label you need to look out for. 

When choosing your beef, it is clear that you go for grass-fed, grass-finished, organic beef from cows raised on well-managed farms that you trust. However, due to the fact that they live longer and take up more space it tends to be more expensive. If you are on a budget you can still source grass-fed, grass-finished beef that is close to the cost of grain-fed beef, particularly if you buy in bulk.

High-quality grass-fed, beef and butter from healthy, grass-fed and grass-finished cows or other animals also taste better and are higher in omega-3 fatty acids, conjugated linoleic acid (CLA) and precursors to vitamin A and E, cancer fighting antioxidants, compared to grain fed beef. (5, 6)

CLA is a powerful polyunsaturated fatty acid that is essential obtain from our diets as it discourages weight grain, builds muscle and has been shown to help fights cancer.

Talk to your local a butcher and read the labels when purchasing your meat and butter.

My go to sources are:

Purebred Meats Thirroul

Gregory Downs Ogranics

9 Ways to Strengthen Your Gut Brain Connection

Did you know that anxiety, fear, worry or stress can cause bloating and digestive problems?

Recent studies show that your brain affects your gut health and your gut ecology even affects your brain health. The communication system between your gut and brain is called the gut-brain axis. There are 100 billion neurons in the human brain compared to your gut containing 500 million neurons!

The vagus nerve is one of the biggest nerves connecting your gut and brain. It sends signals in both directions. Stress inhibits the signals sent through the vagus nerve, causing gastrointestinal problems.

Strengthening your vagus nerve, your longest nerve in your body, is a game changer for your gut and overall health.

Here are 9 FACTS about this powerful nerve bundle:

✔️ The vagus nerve translates between your gut and brain.
✔️ It prevent inflammation.
✔️ It initiates your body's relaxation response.
✔️ It helps you to breathe.
✔️ It's intimately involved with your heart.
✔️ Over stimulation of the vagus nerve is the most common cause of fainting.
✔️ Electrical stimulation of the vagus nerve reduces inflammation and may inhibit it all together.
✔️ It helps you make memories.
✔️ New research has revealed that the vagus nerve may be the missing link to treating chronic inflammation, and the beginning of an exciting new field of treatment for serious, incurable diseases.

Amazing, ha!

Let's start supercharging your vagal tone now with my 9 tips below:
(1) Trust vs fear
(2) Kindness towards self
(3) Connect to your body, breath, nature & move
(4) Slow down
(5) Meditate daily
(6) Don't multitask while eating
(7) Reduce Social Media
(8) Reduce stimulants (e.g. alcohol, coffee, black tea, green tea, chocolate, sugar)
(9) A gut healing diet (high vegetable consumption, seasonal organic fruits, high quality protein, healthy fats [olive oil, avocado, ghee, coconut oil], collagen and bone broth, fermented foods if you are fine with histamines [sauerkraut, kimchi, coconut yoghurt, tempeh, miso], activated nuts and seeds, soaked and sprouted GF grains and legumes)

What are you starting to implement more off?

The Healing Power of Beetroot

Since the Middle Ages beetroot has been used to treat illnesses related to the blood and digestion. In the recent years the beetroot has gained interest as a health promoting, functional food and the research community is now fully invested in researching beetroot vegetables, also, known as Beta vulgaris rubra.

The health promoting compounds of beetroot include antioxidants, carotenoids and nitrates, helping to amplify the health benefits of beets even more. Consuming beetroot juice increases the amounts of ascorbic acid, phytoestrogens, phenolic acids, carotenes and vitamin E for the body, beneficial for immunity and cardiac health.

Recent studies have linked the consumption of dietary nitrate-rich vegetables such as beetroot to cardio-protective BP-lowering effects, as well as improving stamina and increasing energy for athletic performance such as running in healthy adults. 1 2

Beetroot additional supports detoxification and cognitive function and is a high source of folate which is contributing to the body’s ability to make cells and copying and synthesising DNA. 3

You may have noticed in the past that after consuming beetroot your urine turns pinkish in colour. This is completely normal as a third of the population react to beetroot compounds that way.

If you are challenged with too much calcium in your body, contributing to a potential build up in your kidneys, associated with the development of kidney stones, it is beneficial to reduce beetroot consumption as they are high in oxalates, preventing the absorption of calcium in your body. High levels of oxalates can also contribute to interfering with iron absorption. If you know to be prone to low iron or feel sluggish or fatigued after beet consumption, it may be wise to reduce their consumption.

Click here for my delicious beetroot salad recipe.

---

Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

WHICH FISH IS SAFE TO EAT?

Fish is an important source of omega-3 fatty acids. However, due to fossil fuel emission, radiation, and heavy metals such as mercury building up in our waters and fish, it is important to choose the right type of fish to reduce the toxic load and limit inflammation in your physiology.

Farmed fish has various health implications due to the use of antibiotics, affecting your gut ecology, the use of pesticides and chemicals including dioxin, dibutyltin, polybrominated, as well as diphenyl and the pigment Canthaxanthin. All of these practices affect the fish populations in the wild.

The fish that should be avoided due high heavy metal levels, high omega-6 levels, fatty acid characteristics or because they are ridden with pesticides, feces, bacteria and parasites due to farming techniques, include

·      Farmed Salmon

·      Imported, farmed Shrimps

·      Atlantic Bluefin Tuna

·      Grouper

·      King Mackerel

·      Sturgeon

·      Swordfish

·      Shark

·      Orange Roughy

·      Imported Bass, Say, Tra

·      Imported King Crab

·      Eel

·      Atlantic Flatfish

·      Farmed Baramundi

·      Ocean trout

·      Atlantic Cod and Tilapia.

The best fish is local, fresh caught fish, that comes from sustainable fisheries. Those type if fish are lower in contamination and higher in omega-3 fatty acids which is an important essential fatty acid for your body. Also found in wild-caught fish are healthy protein, selenium, niacin, vitamin B12, phosphorus, magnesium and vitamin B6.

The seafood that I enjoy on a weekly basis are:

·      Monkfish, Rockling, Trevally or Ling (for curries)

·      Wild caught Alaskan salmon

·      Black cod

·      Snapper

·      Bass

·      Sablefish

·      Wild Barramundi

·      Lobster

·      Oysters

Click here to access my quick and easy fish curry recipe that is one of our favorits.

Enjoy!

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

SULFORAPHANES IN BROCCOLI ACTIVATE YOUR LONGEVITY GENES

Broccoli, one of the most nutrient-dense foods on Earth

Broccoli is certainly on the top of the list when it comes to the healthiest vegetables. The reason being that broccoli is rich in antioxidants, fiber and numerous vitamins and minerals.

Broccoli is part of the cabbage family, which is part of the larger Brassica oleracea family. Other greens such as bok choy, cabbage, kale, brussel sprouts and swiss chard also belong to this plant family. They are all an excellent source of phytochemicals called isothiocyanates (1), fighting free radical damage in the body.

Additionally, to isothiocyanates, broccoli contains sulforaphanes and indoles (2), two strong antioxidants and stimulators of detoxifying enzymes that protect cells and the structure of our DNA. Additionally, broccoli is also rich in glucosinolates, carotenoids, chlorophyll, vitamins E and K, essential minerals and phenolic compounds.

Why is broccoli healthy for your body and overall wellbeing?

Research links broccoli nutrition and cruciferous vegetable consumption with loads of health benefits. including (3): cancer prevention, liver and blood detoxification and protection, increased metabolism, decrease in blood pressure and cholesterol, improved adrenal and hormonal health and better bone health.

Broccoli also contributes to improved gut and digestive health due to its high fiber content. It will assist to flush your digestive system, by promoting regular bowel movements, better gut and colon health and a more alkaline digestive tract.

Isothiocyanate sulforaphane compounds abundant in broccoli also powerfully fight against harmful bacteria within the gut and prevent oxidation that can lead to cancer within the digestive organs. Research has also shown that an increased broccoli consumption can contribute to reducing bacterial colonisation, lowering tumour growth and inflammation, as well as increased immunity due to the higher antioxidant’s levels.(4) The high levels of phytonutrients in broccoli, including glucoraphanin, gluconasturtiian and glucobrassicin support bodily detoxification, strengthening the liver.

Another amazing benefit of increasing your broccoli intake is that it is high in volume due to having a high-water content. It takes up room in your stomach and squashes cravings or overeating without adding lots of calories to meals.

One of my favourite ways to eat broccoli is steamed and served with melted ghee or butter and salt, or baked or used to make a soup. While my children leave most of their broccoli on their plate, the bowl with the broccoli soul is a favourite and always empty.

Click here for my delicious Broccoli Zucchini Soup.

---

Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

CHOCOLATE LOVE

I am not a sweet tooth but from time to time I really feel like a piece of dark chocolate. I crave the bitterness of the chocolate more compared to the sweetness. The chocolate I choose would be dark chocolate (85% to 99% cacao) and I also enjoy raw cacao nibs. They can truly be considered a superfood and is the right choice for an indulgence, if you pick the right product and consume it in moderation.

The study by Roy Morgan Research revealed that in Australia the chocolate consumption has increased from 65.3% (12.5 million) in 2013, to 68.4% (or just over 13.5 million people aged 14+) in 2018, with people eating some kind of chocolate in an average of four weeks.

However, it is important to keep in mind that the health benefits of processed, highly sweetened chocolate are nil and that the health benefits of dark chocolate are numerous and quite impressive. At the end of the day, it really depends on what type of chocolate you consume to facilitate your brain and heart health and protect against disease.

The main benefits of dark chocolate are due to its high flavonoid and polyphenol content, which act as a natural antioxidant. Antioxidants include vitamins, minerals and phytonutrients which are nutrients found in plants that develop to protect the plant from damaging environments. Phytonutrients have been shown to be beneficial in lowering blood pressure, cholesterol and inflammation.1

Antioxidants protect the body against disease and aging caused by free radicals. Free radicals are unbalanced compounds created by cellular processes in the body, especially those that fight against environmental toxins, we are exposed to on a daily basis.

Raw cacao in dark chocolate contains up to four times the antioxidants of traditional cacao powder and has the highest antioxidants value of all the natural foods in the world. Scientists from Cornell University in the US recently discovered that raw cacao contains nearly twice the antioxidant content of red wine, and up to three times the antioxidant content of green tea.

The flavonoids in cacao can prevent fat-like substances in the bloodstream from oxidising and clogging the arteries, and cacao has also been found to help regulate blood pressure and reduce cholesterol while building the immune system.2

The cacao bean is also rich in magnesium, an energy mineral and vital electrolyte, which is associated with calming the body's nervous system.

The super-food is also a great source of sulfur which is associated with strong nails, shiny hair and a healthy liver and pancreas. According to Dr Gabriel Cousens, this is due to cacao's mono-amine oxidase enzyme inhibitors (MAO inhibitors), which are associated with weight loss and maintenance.3

However, it is important to not indulge too much in this superfood. Cacao is very powerful on the central nervous system and over-indulging can aggravate it as well as interfere with calcium retention.

After talking so much about cacao and chocolate, it’s time to enjoy some.

Click here to access my favourite heavenly brownie recipe, full of health promoting ingredients. Enjoy!

---

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

THE HEALTH BENEFITS OF SAUERKRAUT

I remember my mother telling me about her winters as a child, where there were no fresh vegetables available and all the summer and autumn vegetables were pickled and fermented. Sauerkraut, is one of the most common and oldest forms of preserving cabbage and can be traced back as a food source all the way back to the 4th century BC. (1)

Fermentation entails carbohydrates being turned into their alcohols and carbon dioxide, or organic acids. The presence of yeast, bacteria or both will convert the natural sugars into beneficial bacteria that populate your gut environment. The beneficial bacteria in fermented foods such as sauerkraut have a very positive effect on your intestinal flora which has a direct effect on organs, glands and bodily systems. As a large number of immune cells are located in the intestines, its microbial balance will be reflected in a more resilient immune system. (2)

Sauerkraut contains a large quantity of lactic acid and tyramines, as well as vitamins and minerals, and has few calories. Bacterial fermentation produces weak organic acids such as lactic, propionic and butyric acid that decreases the pH of the food, increasing the acidity of the food. This acidifying property of fermentation has been used to eradicate pathogenic bacteria and keep food for longer in shelf. Tyramine is an amino acid that helps regulate blood pressure and is a monoamine that works by releasing other neurotransmitters like adrenaline, noradrenaline and dopamine into the body. (3)

Based on a review article from the Journal of Applied Microbiology (2006) (4), the list of benefits related to the consumption of fermented foods is long:

• Overall improvement in digestive health

• Stronger immunity

• Decrease in inflammation

• Increased digestion and absorption of nutrients

• Prevention and treatment of IBS

• Mental health

• Resilience to stress

• Decreased food sensitivities and food allergies

• Improvement in skin conditions such as eczema or dermatitis

• Management of blood pressure

• Improved vaginal health (e.g. less vaginal thrush)

• Reduced cancer risks

• Improved lipid health

 Click here to for the Recipe

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott