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Wellness + Nutrition

Wellness + Nutrition

How Omega 3 helps heal your Gut! Gut Health & Omega 3

18th November 2018

Featured meal idea: Poached wild caught Norwegian salmon, served with avocado, and mixed baby leaves, dressed simply with lemon juice, cold pressed olive oil and lots of sea salt & black pepper, so delicious and nutritious:

Time savers tip; poach a large fillet of salmon and then store it in the fridge to supply 2-3 of these filling salads for your lunchbox or summery suppers for the week.

In addition to this simple salad idea, some really interesting information in the below article about the role of Omega 3 in your gut health from Medical News Today:

Omega 3 fatty acids are essential fatty acids, which means that although we need them to stay healthy, the human body cannot produce them on its own – so we have to get them from food.

The benefits of a diet rich in omega-3s are well known. The fatty acids seem to lower the “bad” kind of cholesterol, lower high blood pressure, and improve overall cardiovascular health.

Some studies have also suggested that omega-3 can reduce symptoms of rheumatoid arthritisand improve bone strength, as well as protect against age-related cognitive decline and dementia.

And now, researchers from the University of Nottingham’s School of Medicine, in collaboration with scientists from King’s College London – both in the United Kingdom – add to the long list of omega-3’s benefits.

The new study – led by Dr. Ana Valdes, an associate professor and reader at the University of Nottingham – suggests that the compound can improve the biodiversity of the gut.

How omega-3 may improve gut health

The researchers analyzed levels of DHA, which is a type of omega-3 fatty acid, as well as total omega-3 serum levels and microbiome data from 876 twins.

“This cohort of 876 volunteer women had previously been used to investigate the human genetic contribution to the gut microbiome in relation to weight gain and disease,” says Dr. Valdes.

Dr. Valdes summarizes the findings, saying, “We […] found [that omega-3 intake], together with […] serum levels of omega-3, were strongly associated with the diversity and number of species of healthy bacteria in the gut.”

The association was independent of whether or not the participants also had a diet rich in fiber.

First study author Dr. Cristina Menni, of King’s College London, adds, “We also found that specific bacteria that have been linked to lower inflammation and lower risk of obesity are increased in people who have a higher intake of omega-3 fatty acids.”

In an attempt to understand the mechanism behind this association, the researchers performed further tests and found that “high levels of omega-3 in blood […] correlated with high levels of a compound called N-carbamylglutamate (NCG) in the gut.”

[NCG] has been shown in animals to reduce oxidative stress in the gut. We believe that some of the good effects of omega-3 in the gut may be due to the fact that omega-3 induces bacteria to produce this substance.”

Dr. Cristina Menni

“Our study is the largest to date to examine the relationship between omega-3 fatty acids and the composition of the gut microbiome,” says Dr. Valdes.

For the full article, navigate to the link below:

https://www.medicalnewstoday.com/articles/319375.php

Crushes + Product Reviews, Lunch + Dinner Recipes, Wellness + Nutrition

Sesame & Miso Broccoli

29th May 2018

When you need a healthy AND delicious side to your supper, this is a must-try recipe, and is so easy to prepare if you have one of these handy little steamers from EHK Speciality Kitchenware

PS; eating the the stems/ stalks of broccoli is especially beneficial for your gut health as our microbes crave difficult to digest fibers like vegetable stems and stalks as well as the peels of potatoes, sweet potatoes and butternut.

Sesame Miso Broccoli

Medium bunch of tender stem (sprouting) broccoli

1 tablespoon of sesame oil

1 teaspoon of miso paste

2 tablespoons of toasted sesame seeds

Sea or pink salt to taste

Place the tender-stem broccoli in tour steamer over a pot of boiling water for about 3-5 minutes, you want to retain the crunch and colour, so remove immediately once you have reached your desired steaming time and toss through the sesame oil, miso paste and salt. Finish by sprinkling over lightly toasted sesame seeds before serving:

Note: Toast the seeds in a dry pan over medium heat for about three minutes stirring continuously until they are golden, then allow to cool completely before using them.

 

Breakfast, Crushes + Product Reviews, Wellness + Nutrition

Grapefruit Immune Booster

7th May 2018

If you are looking for ways to alkalize and boost your immunity this winter here is one of my top food picks; Ruby Grapefruit by itself on an empty tummy, or paired with a green powder for a fast & fuss free health shot.

Start your morning with a freshly squeezed ruby grapefruit (I make life easier by using a wooden lemon juicer) and add a little green powder, I like using the Health Connections Leafy Green Mix, whisk well and enjoy approximately 15- 20 min before solid food.

 

Or alternatively get yourself a lovely little grapefruit knife and enjoy a grapefruit in segments before breakfast. I have always loved ruby Grapefruit but the hassle of cutting it into easily retrievable segments is quite tricky. This little tool is very handy (see image for double edged knife). The curved side is used the separate the grapefruit flesh along the circumference from the peel, and the other side which has twin blades is used to cut it onto segments which then comes away with a spoon quite beautifully. Definitely worth investing in one of these clever a grapefruit knives if you love grapefruit too.

Here is where you can purchase a wooden lemon squeezer or grapefruit knife of your own.

Product credit: EHK Speciality Kitchenware 

 

Wellness + Nutrition

The good carb/ bad carb … can potatoes assist in weight loss? Resistant starches explained

5th May 2018

Pretty soon you will be hearing the term ‘resistant starches’ fairly often. Its the latest health discovery and will transform how we think about carbohydrates. Can potatoes (cooked and served in the correct way) assist in weight loss? Read this article below and find out.

Article credit:https://www.prevention.com/food/healthy-eating-tips/resistant-starch-natural-fat-burner

Although this may be the first you’ve heard of resistant starch, it’s likely been a part of your diet most of your life. Resistant starch is a type of dietary fibre naturally found in many carbohydrate-rich foods such as potatoes, grains, and beans, particularly when these foods are cooled. It gets its name because it “resists” digestion in the body, and though this is true of many types of fibre, what makes resistant starch so special is the powerful impact it has on weight loss and overall health. Not only does it increase your body’s ability to burn fat, but it also fills you up and reduces overall hunger. Its health benefits are truly impressive as well. Studies show it improves blood sugar control, boosts immunity, and may even reduce your cancer risk.

Resistant starch is bulky, so it takes up space in your digestive system. And because you can’t digest or absorb it, the starch never enters your bloodstream. That means it bypasses the fate of most carbohydrates, which gets stored away as body fat when you eat more than you can burn. Here are two more key ways resistant starch can help you drop unwanted weight:

It increases your calorie burn; Unlike some types of fiber, resistant starch gets fermented when it reaches the large intestine. This process creates beneficial fatty acids, including one called butyrate, which may block the body’s ability to burn carbohydrates. “This can prevent the liver from using carbs as fuel and, instead, stored body fat and recently consumed fat are burned,” explains Janine Higgins, PhD, nutrition research director for the University of Colorado’s Adult and Pediatric General Clinical Research Center. In your body, carbohydrates are the preferred source of fuel, like gasoline that powers your car’s engine. Butyrate essentially prevents some of the gas from getting into the tank, and your cells turn to fat as an alternative. One study found that replacing just 5.4% of total carbohydrate intake with resistant starch created a 20 to 30% increase in fat burning after a meal.

It shuts down hunger hormones Animal studies have found that resistant starch prompts the body to pump out more satiety-inducing hormones. A meal with resistant starch triggers a hormonal response to shut off hunger, so you eat less. Research shows that you don’t reap this benefit from other sources of fiber.

FIGHTING DISEASE, ONE POTATO AT A TIME

The research on resistant starch doesn’t stop at weight loss. This powerful nutrient is also earning accolades as a major disease fighter from standard bearers such as the World Health Organization. Here’s why scientists around the globe are so excited about its health benefits:

It can prevent cancer Research shows that the butyrate created by resistant starch may protect the lining of the colon, making it less vulnerable to the DNA damage that triggers diseases, such as colon cancer. It can also create a pH drop inside the colon, which boosts the absorption of calcium and blocks the absorption of cancer-causing substances.

6 Best Fat-Burning Foods

TRY: Beans

RESISTANT STARCH: 8 g per 1/2 cup

SMART SERVING SUGGESTIONS
Snack on chilled pinto bean dip with crudites
Substitute hummus for mayo on sandwiches
Add black beans to garden salads

TRY: Bananas (slightly green)

RESISTANT STARCH: 6 g per small
SMART SERVING SUGGESTIONS Slice and mix with yogurt and oats for breakfast
Dip in yogurt, roll in chopped nuts, and freeze as an ice-cream alternative
Dice and toss with lemon juice, salt, sugar, and onion to make tangy banana chutney

TRY: Potatoes and yams
RESISTANT STARCH: 4 g per 1/2 cup
SMART SERVING SUGGESTIONS
Serve cold potato salad as a side dish
Add chilled, chunked red potatoes to a salad
Puree cooked white potatoes to create a chilled garlic potato soup

TRY: Barley
RESISTANT STARCH: 3 g per 1/2 cup
SMART SERVING SUGGESTIONS
Add to chilled lentil salad Mix into tuna, chicken, or tofu salad
Sprinkle onto garden salads

TRY: Brown Rice
RESISTANT STARCH: 3 g per 1/2 cup
SMART SERVING SUGGESTIONS
Order brown rice sushi
Mix chilled brown rice with fat-free milk, raisins, and cinnamon in place of cold cereal for breakfast
Add to chilled marinated cucumbers as a side dish

TRY: Corn
RESISTANT STARCH: 2 g per 1/2 cup
SMART SERVING SUGGESTIONS Add to a taco salad, burrito, or quesadilla
Sprinkle into salsa Make fresh corn relish.

 

So now you know whole grains and high carb vegetables can be most beneficial, especially as part of a balanced weigh-loss program. I love potato salad, Santa Anna’s Organic Wholegrain and Non GMO corn chips and tortilla’s, Nature’s Choice non-GMO popcorn kernels, barley soups, as well as roasted sweet potatoes, baked white potatoes (occasionally), brown basmati rice, wholegrain Soba (buckwheat) noodles and pulse pastas. Carbs are not a swear word anymore, yay!!

 

Happy healing and cooking.