Amaranth

This ancient Aztecs grain/seed is so nutritious and delicious that you must add it to your diet. For us, vegans, it is of special benefit as it contains such high levels of protein, calcium, lysine, fibre and many micronutrients.

Amaranth has sweet and bitter flavour, and it is gluten-free. It is anti-inflammatory and helps reduce cholesterol levels.

In Chinese medicine amaranth is considered to have a cooling nature so it is not recommended for those with an aversion to cold and for those with mucus, phlegm or cysts.

Amaranth is not only high in calcium but also in magnesium and silicon; this helps better calcium absorption and therefore it is amazing for our bones.
Though it is great for a robust person with an aversion to heat, it is not recommended for a week frail person.

To be able to digest Amaranth efficiently it is important to follow the following steps In cooking it:

Wash and soak 8-12 hours, then discard the water.
Add cold water to cover the pot 2/4-3/4 full.
On a low heat, or in a slow cooker, cook 6-7 hours, or overnight.

Adding seaweed will increase its nutritional value. Don’t forget to soak the seaweed before adding.

It might take you a few trials to get the cooking right but don’t give up, you will not regret it. Chew well and enjoy this power-packed seed.

Cinnamon

So rich in antioxidants that it does wonders to your immune system!

Cinnamon is great for Diabetics as it helps with insulin resistance and regulating blood sugar levels. Cinnamon also helps reduce cholesterol levels.

It fights bacterial infections and is so anti inflammatory

I love it also for it’s effect on the brain.. helping with the dreaded Alzheimer’s!

What you didn’t know is that you must not use the most common Cassia cinnamon very often as it contains high levels of coumarin which may harm the liver; Ceylon cinnamon on the other hand can be used safely - around half a teaspoon every day for all the benefits!

Bones, Bones, Bones

As women get older, the risk of osteoporosis increases. This is mainly from hormonal imbalance and nutrient malabsorption.

Before we rush to calcium supplementation however, we must remember that all the minerals in our body exist in a dynamic balance. If we have calcium deficiency, other minerals in our body will also be out of balance.

A better approach would be to increase calcium absorption via our diet. This will improve the general effectiveness of all minerals.

To absorb calcium properly we require adequate dietary levels of magnesium, vitamins A, C and D, and phosphorus.

Magnesium rich foods include dried seaweed, such as kelp and Kombu; beans including soybeans and Aduki beans; whole grains particularly buckwheat; and nuts and seeds.

For sufficient vitamin D levels, we need sun exposure, ideally 20% of the body exposed for 30 minutes daily. Otherwise chlorophyll foods, such as the micro algae and cereal grasses in the diet will be helpful. Most green plants will also provide vitamins A and C, and phosphorus.

As we age, we need to exercise regularly but moderately. Weight-bearing exercise may help increase bone mass and halt calcium loss.

In Chinese medicine, kidneys (the water element) rule our skeleton/bones. For vegans like me, the best tonic for the water element is a soup of beans cooked with seaweed. Otherwise a bone broth or a soup that includes fish, like sardines or anchovies, cooked with acid vegetables may be effective.

Presoaking beans, legumes and grains will neutralise their phytic acid and increase calcium absorption.

Lastly, for those very deficient or with a very poor diet, supplements containing calcium, magnesium, vitamin D3 and K2, and boron may be useful. My favourite one is @cytoplan_ Bone Support.

Celery

Throughout our lives we face challenges with health problems. These become even more difficult as we age.

Aches and pains start, inflammation sets in, we put on weight, our cognitive function deteriorates, our cholesterol levels start creeping up along with our blood pressure... and all that, without even talking about the big ones, like cancer. So we need all the help we can get!

Here comes celery with all its benefits:

• Celery is a great source of antioxidants, vitamins (such as vitamins A, C, K, B2 and B6), and minerals (such as potassium and manganese).

• Celery helps reduce inflammation.

• Celery supports our digestion, has an alkalising effect, therefore helps neutralise acidic foods.

• Celery helps reduce blood pressure and cholesterol levels.

• Celery stimulates nerve cell generation, therefore helps us to learn and remember.

• In Chinese Medicine, celery is considered anti bacterial, anti inflammatory, anti viral, anti oxidant, hence may be of great benefit to combat serious conditions like cancer.

• As always, it is better to consume it fresh rather than in a supplement form, just make sure you are not allergic to it.

• Also, celery is likely to contain large amounts of pesticide so it’s best to buy it organic and wash it well.

• Lastly, celery is considered a negative calorie food. Eat lots without worrying about weight gain

Probiotics

Who wants live bacteria and yeasts in their bodies??? Actually we all do.

There are good and bad bacteria, probiotics provide the good ones and help keep our gut healthy.

Lactobacillus is the most common probiotic, followed by Bifidobacterium and Saccharomyces boulardii is a form of beneficial yeast.

Probiotics help with both Irritable Bowel Syndrome, IBS and Irritable Bowel Disease, IBD, (Crohn’s and Ulcerative Colitis). They also help sooth acid reflux/heartburn sensations.

Probiotics may help boost the Immune System, provide relief from vaginal infections, diarrhoea and eczema.

My favourite benefit of probiotics however is to do with brain health: They help boost your mood, cognitive function, act as anti depressants and importantly, help with insomnia.

Food sources include: fermented foods, yogurt, kefir, kimchi, sauerkraut, miso and let’s not forget my favourite: pickles ( I pickle cucumbers every few weeks).

Do not take probiotic supplements continuously as they will make your body lazy and start to rely on them too much. Take them for 4 weeks, then give a break for a few good weeks.

Initially Probiotics may cause gas, bloating, constipation, thirst or even headaches.. these will disappear after few days.

For all the above benefits the winner supplement is @hyperbiotics Pro15 which every patient of mine swears by.

Lysine

We all need loyal friends in life.. that is also true in health with supplements.

One such friend for me is Lysine; it has never let me down.

Lysine is an amino acid: proteins are made up of amino acids. Lysine is an ‘essential’ amino acid, meaning we need to obtain it from food as our bodies cannot make it.

Lysine benefits include:

• In the rare occasions when I get a cold sore, Lysine does wonders to prevent the Herpes Simplex Virus type 1 which causes the cold sore, from replicating; hence reduces the duration of the cold sore.

• In times of anxiety, Lysine helps reduce the levels of the stress hormone Cortisol, hence those stress induced anxieties.

• Lysine also helps improve calcium absorption. It protects our bones and is therefore very useful for osteoporosis.

• Last but not least, Lysine helps create collagen which promotes wound healing.
  
  However, do not take Lysine continuously as it might create an imbalance with other amino acids and also cause stomach problems. In times of need, 1000mg for 2-3 weeks is sufficient and for prevention 400-500 for few weeks may be beneficial.
  
  My favourite supplement is @gandgvits as it contains Zinc and Vitamin C for a further boost to the immune system.

Water

We are 60% water. We can’t live without it - it is essential for our bodily functions: water delivers oxygen, keeps us hydrated, regulates our body temperature, lubricates our joints... and has many many more benefits.

Are you aware how clean your drinking water is?? If it’s full of toxins... think of the damage that is entering your system.

With respect to my drinking water I must say I spoil myself.. I have an H2O Reverse Osmosis filter which I now mainly use for washing my fruit and veg. This is because I recently invested in a Big Berkey filter which I love. Unlike H2O, it retains some of the important minerals.

Grains

Recently grains have come under a lot of criticism thanks to the rise in popularity of low carb diets and that for autoimmune conditions, grains are seen as contributing to a leaky gut and increasing inflammation.

However, whole grains provide immense amount of nutrients including vitamin E, B complex, fibre, minerals such as magnesium iron and zinc, and antioxidants. Synergistically these nutrients promote health, provide energy and vitality, calm nerves, and encourage deep sleep.

As grains are low in certain amino acids, they are called incomplete proteins. For this reason, grains are combined with legumes. Grains provide methionine which legumes lack and legumes provide lysine that grains lack.

Cooking grains properly is important:

Wash, soak for 8-12 hours, discard the water. Add cold water (2-3 times the amount of grains). Bring to boil, simmer 30-120 mins, depending on the type of grain.

Avoid processed or refined grains and be wary of gluten if you have an autoimmune condition. Eat slowly and chew well for digesting efficiently, since grains are mildly acidic and saliva is alkaline.

Remember every grain doesn’t suit everybody. Watch my posts for specific grain‘s specific properties.

Beans and Legumes

This is a wonderful food group for optimising health and preventing disease. Their high quality protein content makes them a good substitute for animal protein.

They are rich in calcium, potassium, B vitamins and iron. If sprouted they also become a rich source of vitamin C.

In Chinese medicine they are seen as promoting kidney-adrenal functions.

While beans are great for strong/robust people, they are not ideal for deficient people. However if combined with oily foods, beans will be useful for everyone, even for thin or frail people.

Adding a little salt and seaweed also increases their nutritional effect.

Like grains, it is important to prepare legumes properly:

• Soak legumes for 8-12 hours, change the water at least once, then discard the water.

• Place soaked seaweed at the bottom of the pot, add soaked beans and 2 to 3 times the amount of water, bring to the boil.

• Scoop off the foam and loose skins.

• Carry on boiling for about 30 minutes.

• Add a little salt, fennel, ginger and cumin.

• Reduce heat and simmer for 60-150 mins, depending on the type of beans.

  Watch my posts for different legumes’ specific properties, herbal combinations and cooking times.

Vitamin B12

Vegan? Always tired? Time to get your B12 levels checked.

B12 is typically found in animal products (especially dairy). It helps keep healthy nerve and blood cells and importantly prevents a type of anaemia (megaloblastic).

B12 is also great for the hair and skin - specifically, it repairs damaged skin and prevents pigmentation and dark spots.

Brand - I love @cytoplanltd B12 as it contains two different sources of B12.

What you didn’t know - make sure to take these B12 supplements sublingually (place them under your tongue and let them dissolve - don’t just swallow them) so they go directly into the bloodstream.

Beware - B12 may also increase hunger, cause stomach upset & for women it can also affect the timings of your menstrual cycle.

There is also some evidence that high circulating B12 has a positive association with lung cancer risk.

Coffee

Coffee has some important health benefits.

It is warming and through its stimulating effect, it helps ease constipation and alcohol intoxication.

It improves cognitive function, mental alertness, helps with asthma, jaundice and vertigo. It also helps reduce depression.

However, coffee has also important side effects. It causes insomnia, restlessness, nausea and vomiting.

It increases anxiety, heart rate and blood pressure as well as eye pressure.

It is diuretic and may increase the amount of calcium lost in the urine.

This may weaken the bones so for those individuals with osteoporosis only one cup of coffee is recommended.

For various conditions, such as diabetes Type 2, gallstones and cholesterol levels there are studies on either side, supporting positive as well as negative effects.

Because of high amounts of pesticide and herbicide sprays used in the cultivation of coffee, only organic whole coffee beans (which can be ground, if and when needed) are advised.

Enjoy coffee but be wise, 2 cups a day max.

Tea

TEA...green or black??

Drinking tea improves our health. In general, both green and black tea remove flatulence and improve digestion. They are cooling, diuretic and help improve the eyesight. Regular tea consumption reduces atherosclerotic cardiovascular disease. Three cups of tea a day significantly reduce the risk of ischaemic stroke.

However, green tea is much superior to black tea. L-theanine found in green tea improves the quality of sleep, learning and memory. It also helps mental and physical relaxation without causing drowsiness. Green tea offers anti-inflammatory, anti-oxidative and cholesterol reducing effects. More importantly, at least 3 cups of green tea a day seems to be protective against cancer, particularly pancreas, lung, gastrointestinal, prostate and breast cancers.

Studies do not show these health beneficial effects with black tea consumption. In fact there is some evidence that black tea might even increase the risk of certain cancers.

Green tea has further benefits, such as the prevention of age related bone loss and tooth decay. In recent years, green tea has also become popular for weight loss.

Tea should not be strong, only lightly infused. If it feels too strong then hot water should be added. For diarrhoea, 1 teaspoon of strong tea few times a day is helpful.

Green tea is not oxidised but black tea is left to oxidise until it turns black.

Oolong tea falls somewhere between the two and its oxidation may vary from 10% (when it’s profile tends towards green tea) to 80% (when it’s profile tends towards black tea).

Oolong tea contains more caffeine than green tea. For bone health and reducing blood pressure oolong tea is more beneficial than green tea but for all the other benefits green tea is more powerful.

In short there is more to tea than just it’s relaxing effects. Black tea is not a good substitute for green tea but does offer some health benefits too so long as no more than 2 cups a day is consumed.

For a healthy long life green tea is your best friend. If you prefer the taste of oolong tea, so long as it’s not oxidised more than 15%, you will still get all the benefits of green tea from it. Enjoy and relax.

Herbs and Spices

Herbs and spices don’t just add flavour to our cooking, they also boost the nutritional value of the meal and provide enormous healing to our health. Here is a list of how to use some herbs effectively:

1. Reducing flatulence, especially when paired with legumes: fennel, coriander (anti-bacterial & anti-oxidant), cumin (excellent source of iron) and ginger (relieves nausea, soothes stomach & anti inflammatory).

2. For cold, damp individuals with loose stools: ginger, cinnamon (also anti-inflammatory), cloves and cardamom.

3. For the common cold: garlic, cayenne pepper and black pepper (warming, benefits the lungs, anti-viral).

4. To lighten heavy meals: oregano (rich in vitamin K, fibre & manganese), thyme (helps with respiratory problems) and basil.

The extras:

Mustard seeds: anti-carcinogenic, rich in anti-oxidants. Mustard is warming (helps with diarrhoea and digestion) and pungent (clears phlegm).

Parsley: rich in Vitamin A, C and K, iron and calcium.

Peppermint: stomach soother but can aggregate acid reflux for some, anti-inflammatory and anti-microbial.

Rosemary: immune booster and enhances memory.

Sage: rich in Lutein and Zeaxanthin, great for eye and brain health.

Turmeric: the king of all spices, anti-inflammatory, anti-oxidant, helps reduce cholesterol and pain in general but especially with rheumatism.

Store fresh herbs in the fridge and add them at the end of cooking. Keep dried ones in a glass container in a cold and dark place, and add them at the beginning of the cooking.

My favourite make is @steenbergsltd. Not only their spices are organic but they also come in glass containers.

Try all the herbs to enjoy better taste and better health!

Type 2 Diabetes

In adult onset diabetes Type 2 (DT2), the pancreas produces either not enough insulin or the insulin that it produces is not working effectively. This leads to the level of sugar, glucose, in the blood rising too high, causing symptoms like excessive thirst, excessive hunger and excessive urination.

One of the easiest treatments would be to consume less food in general, but especially very sweet, spicy, salty or fatty foods. This includes refined carbs, sugar and processed foods. In most cases, diabetics are deficient in many minerals, especially zinc, chromium, manganese and silicon, as in processed foods these are all removed.

To improve mineral absorption, chlorophyll rich foods, such as Spirulina, wheatgrass or wheat bran will be helpful.

In Chinese medicine, DT2 is separated into two groups:

1. Excess type DT2 is when the diabetic is a robust person with a diet excessive in fatty foods and refined foods. For such a person, cleansing foods such as raw vegetables and fruits, sour foods like lemons and grapefruits will be beneficial. Dairy should be only from goat’s milk/yoghurt and a small amount of broths with animal protein maybe added to the diet.

2. Deficient type DT2 is typical mostly of a weak, pale or frail person with a poor appetite, loose stools and excessive tiredness. In this case, all vegetables and fruits should be cooked. Brown rice or oats slow cooked over a long period together with ginger, cinnamon, garlic and fennel will be beneficial. As for excess type, goat’s milk/ yoghurt, broths with animal protein and warming legumes such as peas are recommended.
   

   For both types, flax oil, Evening Primrose oil, and borage are all beneficial but only in small amounts.

   
   Chewing well, eating regularly and not late at night and exercising every day to improve circulation must be part of the new lifestyle.
   

   If you try all this, you might be pleasantly surprised as to how easy it becomes to control the DT2. Good luck.

Protein

Proteins are one of the essential building blocks that help build and repair our body tissues, such as bones, skin, blood and muscles. They make enzymes, hormones and the antibodies of the immune system. Amino acids (AAs) are compounds that, when combined, form the proteins. Our bodies need 20 different AAs for our health and normal functioning. Nine of these are called essential amino acids (EAAs), meaning we can only obtain these from food - our bodies cannot make them.

The conventional view is that only proteins from animal sources provide ‘complete’ proteins and plant based ones don’t, as they are deficient in some EAAs. To achieve a complete AA profile, vegans try to combine grains and legumes, in a ratio of two parts grain to one part legume, eaten in the same or separate meals every day. Nuts and seeds are also sources of plant based proteins.

The latest craze of diets, such as Atkins or Paleo, all insist on large amounts of animal protein for better health. For those severely deficient or frail, small amounts of eggs or meats, cooked slowly over a long period, may be beneficial. However, large amounts of such proteins will increase the risks of conditions such as heart disease or even cancer. For most vegans, their protein requirements can be satisfied by meals based on whole-grain. The only drawback of such diets that we should be aware of is vitamin B12 deficiency. Vegans cannot rely on plant-based B12 sources. They will almost certainly need vitamin B12 supplements unless they eat some animal-based protein occasionally.

Become a flexitarian, meaning eat mostly plant-based foods and adjust your animal-based protein meals according to your individual needs. Initially it will be mainly trial and error, but you will most definitely get to the ultimate eating plan best suited for you. Give it a go.

Fruit

Like vegetables, fruit contains many valuable nutrients such as vitamins, minerals, enzymes and fibre. The vitamins that fruit provides are essentially the water soluble ones, like B and C vitamins. Our bodies cannot store these vitamins for future use, therefore we need to include them in our daily diet so that we can function properly and healthily.

Many fruits are alkalising and easily digested. However citrus fruits like oranges or grapefruits are exceptions and they may exacerbate acid reflux, therefore they should be avoided in these cases.
Sweet fruits have the highest glycemic index (GI), meaning that our blood sugar levels rise immediately after eating them. Also eating them in excess may promote yeast and dampness.

Fruit does not mix well with other foods and should therefore be eaten away from meals. The exceptions here are lettuce and celery as these combine well with fruit.

In Chinese medicine most fruits have cooling properties, therefore for those feeling cold and frail, raw fruits are not recommended. Heating or cooking fruits makes them less cooling however these should be eaten in moderate amounts as their GI is also high.

Fruits should be eaten locally grown and in season. We must make sure they are organic as most fruits are heavily sprayed.

Eating organic fruits would allow us to enjoy the peel and the many nutrients contained in it.
To keep their high nutritional value, firstly we must eat fruits ripened and in their whole form rather than juicing them; and secondly, we should store them at room temperature, not in the fridge.
In summary, we should enjoy a variety of fruits every day but only 3-4 servings a day.

Vegetables

Vegetables are a vital part of our diet. We should eat them locally grown and in season.

Cruciferous vegetables, including cabbage, arugula, broccoli, cauliflower, kale, turnip, watercress and radish, provide the highest level of nutrients- cabbage being the grand champion! They support our immune system, hormonal system and are anti-inflammatory. They impact our whole body, protecting us and preventing disease such as cancer. Their sulfur compound and phytonutrient called Indole 3-Carbinol, I3C, provide protection specifically against breast and prostate cancer.

Together with carrots and parsnips, cruciferous vegetables grow mostly in cold harsh climates, therefore they help us build resistance to such weather conditions and to disease.

One warning about cruciferous vegetables for those suffering with thyroid problems: these vegetables are goitrogenic therefore they affect the thyroid gland as they interfere with Iodine uptake. However, cooking reduces this effect.

The nightshade vegetables, namely potatoes, tomatoes, eggplants and peppers, are great for clearing the liver, but they contain solanine which is a chemical believed to cause inflammation and worsen arthritis type pain. One way of avoiding solanine is to cook the vegetables and this chemical will be lost in the cooking water.

The onion family, including garlic, chive and leaks are pungent. In Chinese medicine, this flavour is seen as influencing the lungs, giving heat and moving energy thus reducing stagnation. They also purify the body, clear parasites and heavy metals.

For those suffering with acid reflux, the onion family and acidic vegetables such as tomatoes should be avoided.

In conclusion, we must increase our intake of vegetables in our diet. If you suffer with acid reflux or with thyroid issues, be careful and cook the vegetables to be safe.

Dairy

Dairy products are rich in protein and contain a large amount of vital nutrients, such as omega 3s, tryptophan, vitamins B1, B 12, D and K, and minerals such as calcium, selenium and phosphorus.

It is advisable to consume organic, grass fed and the least processed types of dairy, mostly from whole milk. Since dairy products are high in saturated fat, only small amounts should be consumed.

For arthritis and rheumatism patients, it is best to consume goat’s milk only, as goat’s milk contains more digestible fat and has abundant fluorine. Our favourite is the natural yoghurt from Vrai (may be obtained from Abel and Cole @abelandcole ). Dairy allergy is quite common. This can affect multiple systems and may cause morbidity. In these cases all dairy products should be avoided.

Lactose intolerance is quite different from a dairy allergy. Those intolerant would experience gas, bloating, diarrhoea or an upset stomach. These symptoms may occur hours or even a day after consumption. IBS patients seem to be intolerant to many foods including dairy. In these cases, enzyme supplementation may be necessary. Our favourite is Intolerance Complex from Enzyme Science

In the cases of autoimmune conditions, such as Crohn’s disease or ulcerative colitis, immune complexes or probiotics may help with digestive complaints. Our favourite is Pro-15 probiotics from Hyperbiotics @hyperbiotics.

In summary, it is best to consume dairy from goats and only in small amounts. For dairy related digestive issues, try digestive enzymes or probiotics.

Hypertension / High Blood Pressure

High blood pressure may cause no symptoms but it increases the risk of heart attack, stroke and kidney failure.

The natural remedies to reduce the HBP include:
- Regular exercise including walking - Managing stress, meditation and having a positive outlook on life
- Cutting back on caffeine, alcohol and table salt
- Losing weight and stopping smoking
- Having more cocoa/ dark chocolate and berries
- Avoiding refined carbs and sugar
- Eating potassium and magnesium rich foods such as leafy green vegetables, legumes, avocados, whole grains and bananas
- Increasing omega-3 dietary intakes, preferably from oily fish

In Chinese medicine, the heart is associated with the Fire element and the bitter flavour. All the bitter foods such as Romaine lettuce, alfalfa and rye may be helpful but celery is of particular importance for lowering HBP. Aim at 4-6 stalks of celery a day.

Have Hibiscus tea day time and Hawthorne tea in the evening as Hawthorne is also great for insomnia.
The bottom line is, have a healthy lifestyle and pay attention to some helpful foods. That will do the trick.

Salt… and Potassium

Table salt, also known as sodium chloride, is seen as harmful for individuals with hypertension and chronic renal disease. The evidence against salt consumption is about the overuse of refined salt which includes not just sodium chloride, but also potassium iodide, anti-caking chemicals and dextrose. However, unrefined salt in its pure form has huge benefits.

In Chinese medicine salt is cooling and it’s yin nature is grounding. It aids digestion, promotes bowel action and promotes fluid metabolism. It benefits the kidneys and therefore the emotions associated with the water element such as fear and insecurity. It also helps counteract poisoning from foods, moistens dryness and softens hard lumps in lymphs, muscles and glands. In small amounts it also enhances calcium absorption and directs nutrients towards the kidneys.

Excess salt, in Chinese Medicine, is seen as causing calcium depletion, damage to kidneys, heart, arteries and bones. In Japan, the high rates of stomach cancer is thought to be due to the high salt intake, especially from miso and soy sauce.

Whole natural sea salt is grey in colour and in large crystals. Maldon salt is best in the UK. Pink Himalayan salt contains less sodium but more minerals, therefore it maybe more beneficial for high risk individuals.

Let’s not forget sodium-potassium balance, excess in one causing deficiency in the other. Potassium is important for neuromuscular function and muscle tone and excess potassium may cause vomiting.
Since potassium rich foods such as legumes and grains are acidic, the alkalising nature of salt helps balance this acidic nature of these foods
Eat whole foods and use unrefined salt in moderate amounts.

Balance is key.