Tuna, Mercury, Coriander & Spirulina

Little side note, that tuna has the highest levels of Mercury of all fish, so be cautious eating loads of it.

Coriander is a natural chelating agent (meaning it binds to heavy metals and takes them out your body). So if you’re eating lots of tuna… have lots of coriander too (cooked or raw). Coriander has loads of other benefits too.. it’s anti-inflammatory, antiseptic, anti-fungal, antimicrobial… again, the list goes on.

Spirulina is also a natural chelating agent, and a good source of Omega 3 itself, BUT if you have any sort of auto immune conditions then do not eat/take spirulina because it sets the immune system going which could cause a flare up.

Omega 3 Fatty Acid

Omega 3 & 6 fatty acids: I am sure you’ve all heard of them, especially the need for omega 3 fish oils so let’s delve a little deeper.

Omega 3 is an essential fatty acid - essential meaning your body can’t make it so you have to get it from your diet. Omega 3 includes EPA and DHA (each with their own health benefits) EPA is often related to cholesterol, and DHA to brain health (especially in childhood - babies absorb lots of DHA from their mothers in the third trimester which is why supplements are often given to pregnant women).

In general, omega 3 has so many health benefits: heart health is one that has received considerable press, it’s great for our general immune system, joint/muscle/cell regeneration for those of you into your fitness and high performance, it’s anti-inflammatory, good for inflammatory bowel disease, migraines, hives…. the list goes on and on.

Of note, Omega 3 is particularly good for women suffering with period related problems, including late/skipped periods, cramps & general PMS management, PCOS, Endometriosis etc.

There are many studies which show that increasing levels of Omega 3 helps significantly with depression, anxiety and ADHD (both with or without hyperactivity) - some of the most prominent mental health problems we have in the UK.

The confusing bit about looking at our levels, is that it’s all about the ratio of Omega 6 to Omega 3 in our diet. We are ideally looking for 3/4:1 respectively. In the Western world most people have really high levels of Omega 6 but very little Omega 3 (usually around 10:1).

Omega 6 is also important and good sources are organic free range animal products, nuts and seeds. Too much omega 6 in comparison to omega-3 however, results in increased inflammation in the body. Most people in the West have high enough (or too high) levels of Omega 6 as our diets are high in animal products, especially processed meat (which are ‘bad’ sources of Omega 6).

So the aim is to increase levels of Omega 3 to ‘balance out’ our levels of Omega 6 (and avoid bad Omega 6 sources e.g. processed foods, especially processed meats). The main Omega 3 containing food we want is oily fish and the best sources are salmon, mackerel and sardine. Followed by anchovy, herring, rainbow trout or tuna. In order to get enough, we want to be eating oily fish a few times a week. However, when it comes to salmon, this is ONLY true in the UK with WILD salmon, farmed salmon is extremely depleted of its Omega 3.

There are vegan sources of Omega 3 (but it takes the body a long time to convert the fatty acid found in the oils of certain plants, into the EPA/DHA we are looking for, and some people may not be able to convert it efficiently or at all). Sources include (from highest to lowest amount) flax seeds, chia seeds, pumpkin seeds, rap seeds, soybean (including tofu/tempeh) and walnuts. In general, nuts, seeds, grains and legumes that grow in cold climates have more concentrated omega 3 than those in hot climates.

Dark green veg (kale, parsley) are also additional good sources. Green veg have chlorophyll in (which is what makes them green) and these contain the fatty acids we can convert into EPA/DHA.

So, pastured (free range) meat also contains Omega 3 - because those animals eat the grass which contains chlorophyll, and they do the conversion for you. Again, this ONLY applies to free range meat/eggs. The same applies for goat/sheep’s cheese (as the goat/sheep also graze on wild grasses/herbs).

If you think you’re not getting enough Omega 3 in your diet, then you can take flax seeds therapeutically…. Around 4 tablespoons a day of ground flax seeds (flax meal which should be bought in a tightly sealed container and refrigerated) or soaked flax seeds (soak for 4-8 hours). Flax meal actually lubricates the intestines and so are also really good for constipation too.

Or of course, you can take fish oil or vegan Omega 3 supplements. I like the brand Bare Biology Omega 3 as it seems to have the highest bioavailability.

Fruit + Food combining

Fruit should ideally be eaten away from other foods. Fruit goes through the digestive system very fast (in as little as 15 mins), compared to say a potato (1h), or beef/pork (3/4 hours).

So if you combine them together, your digestive system struggles, you either get improperly digested food going through the system quicker than it should, or fruit sitting in the stomach for longer than it should. This causes them to essentially ferment/rot in the system, causing digestive issues. This also causing the release of some nasty chemicals which we don't want hanging around in there.

Some specifics and exceptions:

• Melon should always be eaten completely alone, away from all other foods!

• Lemon, lime and tomato (acid fruits) combine well with green and non starchy vegetables

• Nuts, oil-rich seeds, cheese, yogurt, kefit, and other fermented dairy foods (which are high-fat proteins) combine well with all acid fruits (lemon, lime, grapefruit, orange, tomato, strawberry, pineapple, pomegranate and kiwi)

In general try space fruit consumption out to an hour before meals and 2 hours after.

For more info on fruit in general, click here!

Morning cleansing tea recipe

• Lemon juice

• Turmeric

• Cayenne pepper

• Small grind of black pepper

• Apple cider vinegar (small amount, ‘with the mother’, i.e. unpasteurised - you should see bits floating in it)

• Honey (Manuka preferably)

• Ginger (fresh preferably or powder)

• Top up with hot water

This combination is super cleansing, anti inflammatory, great for the upper respiratory tract (if you suffer from tonsillitis etc.)!

Let your carbohydrates cool

The starch in carbohydrates (bread pasta rice etc) comes in two types:

1. Amylose, which is resistant starch, it is digested slower, and

2. Amylopectin, which is non resistant starch, broken down fast, causing a rise in blood sugar.

If you leave something to cool after you have cooked it rather than eating it immediately, some of the amylopectin, naturally converts into amylose, the resistant type of starch. This lets your body utilise the energy produced for longer, and more consistently, avoiding peaks and crashes.

Ginger, but not at night

Ginger is a massive anti inflammatory. It helps with migraine relief, pms cramp relief, is an anti emetic so helps with motion sickness and vomiting/nausea during pregnancy or from chemotherapy. 

Because it’s so anti inflammatory it’s especially helpful in treating arthritis pain. 

Ginger promotes circulation (benefitting the cardiovascular system), is warming and in TCM / Ayurveda aids the digestive fire, disperses yang & clears damp (aka helps with diarrhoea and digestive issues). Because ginger is so hot energetically it’s best to avoid eating ginger at night as it might cause trouble sleeping (especially if you get hot in the night). If you are already a hot person be cautious with consuming too much ginger generally as it may worsen ‘heat conditions’ eg skin redness or cause digestive upset.

It is pungent, benefits the lungs and respiratory system, induces sweating and gets rid of phlegm/mucus from colds. 

Ginger helps bring on menstruation by promoting blood movement + promotes blood flow to the reproductive organs generally.

Lastly, ginger is a cholagogue meaning it improves bile flow (helping with fat digestion) and is useful to help break down high protein food like meat or beans and lessen the effect of uric acids in the body from eating such foods (so also good for gout). 

Intermittent Fasting

When we fast, the body is forced to use its fat stores as an energy source. This is a good thing, it means that the digestive system doesn’t require energy & allows that energy to be redirected to be spent on other functions such as healing and regenerating.  

Fasting makes you enter a state of ketosis (If you’ve heard of the Keto diet, it works off this idea). Fats actually yield more energy per gram than carbohydrates do (burning carbohydrates is easier for the body, but burning fat is more efficient). So fasting/entering a state of ketosis, can often actually make you feel like you have more energy than eating lots of carbohydrates.

Intermittent fasting works on this idea - having an earlier dinner means that your body fasts for longer overnight, allowing the body to enter the state of healing and regeneration. As mentionned, the body uses fat as it’s energy source instead of carbohydrates so this also helps with weight loss.

The recommended intermittent fasting times range, with eating time being between 8-10 hours (so fasting time is 16/14 hours). In general, 12+ hours is considered a real ‘fast’ for the body. Fasting does not suit everyone, and it’s generally thought that women should do slightly less fasting time than men. 

In TCM, the importance of breakfast is stressed. Try to eat dinner earlier rather than skipping breakfast/having a late breakfast. Ideally, you want to have 2-3 hours between dinner and bed.

The benefits of intermittent fasting aside from weight loss include: outcomes like improved insulin sensitivity, lower cancer risk, improved blood sugar & reduced inflammation. Another benefit, is that those who do intermittent fasting have a  healthier gut microbiome: more “lean” gut flora - bacteria that doesn’t extract as much sugar and fat from the foods they eat. Those that eat late/around the clock however, seem to have more “obese” flora, that extract more calories from the food eaten. 

Turmeric…& Black Pepper

Turmeric is another spice that you’ll see the health benefits of spoken about everywhere. Curcumin is the yellow pigment that gives turmeric it’s colour and is the active ingredient that is so good for us. 

Turmeric is super anti-inflammatory! It’s an anti oxidant, it lowers cholesterol and it protects the liver from toxins. Most importantly, it boosts the immune system so is a huge preventative of disease.

Equally, turmeric promotes weight loss (and is great for diabetes) and is what I call a beautifying skin tonic - specifically reducing acne and for brightening the skin.

Turmeric improves ligament flexibility and helps with aches and pains, including joint swelling in rheumatoid arthritis. It’s warming and bitter and improves protein digestion and reduces menstrual pain. It also helps dissolve tumours and cysts, including ovarian cysts in PCOS, uterine fibroids and gallstones! 

One of its many benefits again seems to be that it causes us to undergo fewer DNA mutations (ie helps decrease cancer risk). It also forces existing cancer cells to kill themselves (quite amazing really)! This is especially helpful for decreasing colorectal cancer risk (since the turmeric you eat directly hits the colon cells as little of it as actually absorbed into the bloodstream). 

Turmeric also decreases risk for lung and brain diseases, helps decrease recovery time after surgery, treat autoimmune conditions including IBD, Inflammatory Bowel Disease (ulcerative colitis and Crohn’s disease) and rheumatoid arthritis - eating turmeric root is especially good for inflammatory conditions. 

Important tip: to bring out the Curcumin in turmeric you should eat it with black pepper (the piperine in pepper helps us absorb curcumin) and some form of fat (eg with olive oil, or on eggs, coconut oil etc).

Tip: If you mistakenly get turmeric on your clothes (it’s bright yellow) - put that piece of clothing into some sunlight for an hour or so and the uv light will make the stain disappear ! 

Caution - in large quantities turmeric may cause stomach upset for some people.

The importance of a hot cooked breakfast/meal

Just wanted to mention how important it is in to have a hot, cooked breakfast!

In Chinese medicine the two organs responsible for digestion are the spleen and stomach (the Earth elements). According to the Chinese clock the times when those organs work the best is between 7-11am. It’s this time that you should have your breakfast and it should be your most nutritious meal of the day. Also looking at our circadian rhythms that’s also the time when we metabolise glucose the best.

I don’t want anyone to confuse what I’ve written about before, re: intermittent fasting. Even if your main goal is weight loss - DON’T SKIP BREAKFAST to get that 14/16 hour fast between dinner/breakfast in. Instead, eat dinner earlier. If you eat a nutritious, hot breakfast you actually help your entire digestive system set up for the day.

In China they eat a lot of congee for breakfast for this reason - here our equivalent would be porridge (with overnight soaked oats). As discussed with Ceylon cinnamon and some protein (nuts/seeds)…if your digestive system tolerates them well, are good additions re blood sugar regulating!

In general the Spleen (our digestive system) doesn’t like raw and cold food. It has to work really hard to break down and absorb the nutrients from cold/raw food. So since we are all trying to make our digestion (and nutrient absorption) as efficient as possible it’s better to avoid.

For example, If you’re going to have a salad for lunch always try to add something hot to it to help your digestive system or have some soup first. If you’re eating leftovers make sure to heat them up. Eating any vegetables - cook them! This works wonders for digestive issues (bloating/gas, diarrhoea, constipation, IBS).

What to eat/avoid on your period.

In general when on your period:

• Try and eat less large meals (and chew more mindfully),

• Avoid heavy foods (dense protein like beef/tofu), foods high in saturated fats (eg cream, cheese, eggs), poor quality fats (margarine, refined oils e.g. sunflower oil), excess nuts/seeds, and any highly processed or refined foods (including white pastas and rice).

• Avoid alcohol + smoking

• In TCM they believe that you shouldn't have baths (or have sex) when on your period (especially swimming in cold water).

Foods that help depend on your constitution in relation to cramps -

If you are someone who gets very cold on your period, crave hot drinks and your cramps are eased by say a hot water bottle, then you want to:

• Avoid raw, cold temp foods, and cooling fruits (especially citrus).

• Oats, dill, basil, black beans and butter are helpful.

• Small amounts of animal products like chicken may help too.

• In general you want to try stay out of the cold or it might worsen your cramps.

If you get hot with your periods (thirsty, desire for cold, aversion to heat, and you get painful swollen breasts then you are better off:

• Avoiding red meat, dairy products, eggs, sweet foods and all heating foods (energetically) so things like chilli, cayenne pepper etc.

• Cooling vegetables will be helpful (spinach, lettuce, celery, parsley, carrots, mung beans, millet) and flax seeds might be good too.

For PMS the recommendations differ slightly. If you are someone who gets really bad PMS/PMT then for the entire of your cycle (life) you want to try avoid:

• Refined sugars (white pastas, bread, rice),

• Refined oils (again with the sunflower oil),

• Toxins (smoking, alcohol, recreational drugs,

• Painkillers like ibuprofen and paracetamol)

• Too much animal products

• Also, something which ill speak more about in the future is to look at your omega 3:6 balance, which if off can exaggerate PMS symptoms

Vitamin D

Vitamin D is required for the proper functioning of many body systems, particularly our immune & digestive systems.

Vitamin D helps regulate our cells sensitivity to insulin (i.e. helps us release only the right amount when we ingest sugar), so if you are sugar sensitive it might be worth looking at your Vitamin D levels. This is particularly relevant in conditions like PCOS (Polycystic Ovarian Syndrome) and Diabetes Mellitus.

Vitamin D also helps support our immune function (think viral/bacterial infections, allergies) and supports gut health (reducing inflammation and ‘leaky gut’). If you have Inflammatory Bowel Disease (Ulcerative Colitis / Crohn’s Disease), Vitamin D has been linked to far less severe flare ups. Because of Vitamin D’s immune modulating properties it is said to be ‘anti cancer’ (studies have found people severely Vitamin D deficient are more likely to get stage 3 cancer).

Lastly, you need Vitamin D to regulate Calcium, Phosphorus and vitamin K2 levels in the blood/bones which is why you should take supplements that combine vitamin D3 and K2.

So where can we get Vitamin D?

Most of us in the UK are deficient in Vitamin D and supplementation is a good idea. In the UK its actually recommended by the NHS that we take vitamin D supplements between October to March. Why in the winter months only? This is because we get vitamin D primarily from the sun: ideally you want to be getting around 20 minutes sun exposure a day, on as much of your skin as possible (when the sun is at its highest point). Don’t forget if you have darker skin you might need 3-6 x more sun exposure than 20 minutes to be getting enough Vitamin D.

You can get vitamin D from food too, for example from oily fish (salmon, mackerel, herring, sardines, anchovies), organic egg yolks or sun soaked shiitake mushrooms (their levels depend on how much sun exposure they themselves have had!). Note, try to source wild salmon as contains far higher levels of Vitamin D and omega-3 than farmed fish.

Vitamin D is a fat soluble vitamin meaning you need some good fats in the diet (examples include avocado and organic extra virgin olive oil). You also need to consume magnesium as it’s is a co-factor in the synthesis of Vitamin D (think green leafy veggies, almonds, dark chocolate). Lastly, dysbiosis (having an imbalance of good bacteria in the gut) affects absorption of Vitamin D from food - so, as always, think about consuming fibre (prebiotics) and eating the rainbow (probiotics).

Bone Broth - TCM’s magic elixir

In Chinese medicine a bone broth is considered as a sort of elixir for the body. There are countless things bone broth is thought to be good for:

• Its believed to be a ‘blood builder’ (basically nourishing yourself) - ladies a week pre period works a treat.

• An energy booster.

• Great for any digestive issues (constipation/diarrhoea/IBS/IBD)

• Or if you’re feeling weak/overtired for any reason

TCM suggests drinking cup a day (back to blood sugar levels, drinking bone broth for breakfast/ as that first hot drink of the day works really well to stave off any sugar cravings for the rest of the day).

If you’re pescatarian fish bone broths are considered equally as effective.

Beef bone broth from a naturopathic nutrition perspective also provides a good source of collagen which is great for a lot of things in the body - not just wrinkles.

Unfortunately, for the vegans vegetable soups aren’t considered quite as effective I’m afraid - but some good blood building foods are rooibos tea, nettle, beetroot, and as a whole meal, a slow cooked chickpea, spinach, nettle daal would be a great blood building vegan alternative!

Ideally you want to slow cook the bones with other veg and herbs for as long as possible - recipe below.

A note with Rooibos tea, it can actually lower blood pressure/make you tired so be careful drinking a lot of it - find what works for you!

Chicken Bone broth recipe

Around 15 min prep time.

• Use a large organic free range chicken (worth spending the bit extra on getting organic/pastured/grass fed for this one trust me).

• Roast it and enjoy all the meat as normal just make sure you keep the carcass and bones.

• Chop/break up the bones (if they are too tough this stage can be skipped)

• Chuck the bones into a pan/ slow cooker and add:

• Fresh ginger (chop up a thumbnail don’t worry about skin)/ ginger powder

• Fresh turmeric (chop up a thumbnail don’t worry about skin)/ turmeric powder

• 2 x bay leaves

• A generous handful of fresh thyme (stalks and all) or dry powder

• A generous handful of fresh parsley (stalks and all) or dry powder

• Dried nettle powder - optional

• 2 x tablespoons of apple cider vinegar (‘with the mother’, shake the bottle first), if not other dark vinegar also works

• 2 x carrots. Chop up, don’t worry about skin

• 1 x medium white onion chopped

• 2/3 stalks of celery chopped

• season generously (salt+pepper)

• Fill pot 2/3 with water

• Leave to cook on a low simmer for minimum 6 hours - the longer the better, a day would be great. Pork/beef versions require longer - min 12 hours. Fish bone broth only needs around an hour.

• When it’s finished strain out the soup (you can throw all the other bits away).

• There will be a layer of fat at the top which you spoon off (easier after it’s been in the fridge as the fat will solidify).

• The whole texture when kept in the fridge will be gelatinous like - this isn’t fat don’t worry it will go back to liquid as soon as you heat it.

• Freeze what you don’t use after a few days.

• The broth can then be simply drunk as a hot drink or it can be used as a stock for cooking other things eg soups/broths or say to cook rice with.

Nettle

I am obsessed with nettle tea at the moment - In TCM, eating in season is massively promoted, and Nettle is very in season right now! Benefits include:

• I suffer from terrible hay fever and Nettle is an amazing anti-histamine and helps me manage my symptoms.

• It’s another anti-inflammatory, especially helpful for digestive inflammation and pain, for example with IBD (Ulcerative Colitis and Crohn’s)

• It helps blood sugar regulation.

• It even helps promote head hair growth.

• It’s good for the liver (in both Western and TCM terms). In TCM spring is liver time, so all the more important to support your liver right now! A milk thistle, dandelion and nettle tea combo is a great one for the liver (but be careful as dandelion can cause diarrhoea in some).

  Nettle is considered to be cooling energetically, so be cautious if you are a generally cold person not to overdo it.

Click for more things Nettle!

Prebiotics

We all know about probiotics but what are prebiotics? Like probiotics they are vital to our health; they stimulate the activity and growth of probiotics. They work in tandem with each other and we need them both. 

Prebiotics are indigestible carbs that are fermented in gastrointestinal tract; they promote micro flora and reduce pathogenic flora.

Inulins are an important group of prebiotics; they include oligofructose, inulin and fructooligosaccharides (FOS). These are found in foods like onions, leeks, garlic, bananas, Jerusalem artichokes and chicory root. 
Another group of prebiotics, known as oligosaccharides, are found in most beans, peas and soy.
These foods may cause bloating and gas in some people but these would usually ease off with time.

In fact, one of the reasons breast milk is so beneficial for babies is because it contains large amounts of prebiotics!

What do they do?

• By improving digestion, they ease constipation, flatulence and haemorrhoids

• By supporting friendly bacteria they prevent IBS, candida, fungal overgrowth and small intestine bacterial overgrowth (SIBO)

• By restoring healthy intestinal flora they prevent carcinogens and reduce gastrointestinal tract cancers, especially colon cancer

By increasing micro flora they help with inflammatory processes, skin diseases such as Rosacea, Rheumatoid Arthritis and Allergies like asthma and eczema. Those who suffer with these conditions are normally deficient in prebiotics.

Supplements containing the agave seem effective but, as always, I would always recommend getting prebiotics from food. Make these part of your diet, you will be happy with the results.

Grapefruit Seed Extract

What a magical little potion this is! It is a natural extremely potent antibiotic that is said to kill over 60 types of bacteria and yeasts. It is anti-fungal, and inhibits parasites, amoebas and viruses (who knows, maybe even against Corona). It is also a powerful anti-oxidant so protects against oxidative damage.
More benefits? Definitely: it prevents diarrhoea, helps with hay fever and stops itching with insect bites and urticaria (for me this has been the best remedy when I did struggle with mosquito bites and recently with urticaria).
There is even more: it is used for warts, athlete’s foot, sinus and ear infections, even for dandruff.

Some people even use it to clean kitchen utensils or sterilising food and to remove pesticides.
It comes in different forms, as capsules, liquids, sprays or ointments. Be aware that it is drying and some commercial ones can be full of synthetic compounds or preservatives and always check the expiry date.

I have only used it externally and I always have a bottle handy at home. You never know when you might need one!

Watermelon

The most tasty, juicy, refreshing summer fruit! Low in calories with a high water content.
Healthy? Very:

High in Vit C, flavonoids and the carotenoid lycopene - in fact, watermelon contains more lycopene than tomatoes. These nutrients make watermelon a potent anti-inflammatory and a powerful anti-oxidant.

Rich in amino acid Citrulline which converts to Arginine, a muscle relaxant. This makes it a great benefit for heart health as, when the small muscles around blood vessels relax, blood starts flowing freely and this helps reduce blood pressure. Remember though Arginine and Lysine compete (see my post on Lysine), so a note of caution, if you are prone to cold sores, go easy on watermelon.

In Chinese Medicine watermelon is seen as cooling and so is not recommended for those with weak digestion and anaemia.

Watermelon is 92% water, therefore beneficial for urinary difficulties and urinary tract inflammations.

The seeds are rich in Magnesium, potassium and phosphorus and the rind, also rich in nutrients such as silicon.

Watermelon even has anti-depressant properties, so great during our lockdown? I would think so!

In the summer months, my childhood breakfast in Istanbul would always consist of bread, cheese, black olives and... yes, you guessed it, watermelon. Today I would still recommend to eat it for breakfast or any time but eat it alone, as fruit should not be combined with other foods..yum yum yum

Melissa.. during Corona

Melissa, also known as Lemon Balm is what I drink most nights during the spring & summer and now, during corona lockdown, more religiously than ever.
Why at night? Because it’s great for insomnia, it has a calming effect, and eases stress and anxiety.
Why spring and summer? Because during these seasons exposure to sun activates the herpes simplex virus HSV, causing cold sores and Melissa stops it dead in its tracks. Melissa’s anti-viral effects go beyond HSV, it’s also claimed to have effects against HIV.
Lemon balm is significantly effective against dyspepsia (indigestion), helps with bloating abdominal pain, and even eases heart burn. This means that for those suffering with IBS Melisa would be a great remedy, but remember it’s very calming so best to drink it after dinner.
In Chinese medicine, it is a cooling herb and used as a sleep aid and as a digestive tonic.

Lastly, it shows some effect with brain problems such as dementia and Alzheimer’s, improving cognition.
Lemon Balm practically has no side effects except in very high doses when it may cause headaches or nausea. Drinking a cup or two a day will help with so many of our present corona related issues. I hope you like it as much as I do, enjoy.

Avocados

I love avocados not just for their yummy taste but also because of their benefits for the eyes; and you know me and my eyes!!!
Not only do they help with cataracts but they also reduce the risk of age related macular degeneration.
How? Just read on:
Avocados contain large amounts of phytonutrients like carotenoids, Lutein and Zeaxanthin. They are also rich in oleic acid which maximises the absorption of these phytonutrients.

Other benefits:
- Heart health, they increase ‘good’ cholesterol levels and, their mono and polyunsaturated fatty acids support cardiovascular health
- Anti cancer benefits, they reduce inflammation and oxidative stress
- Blood sugar regulation, they are low in sugar and high in fibre
- Brain health, they contain lecithin
In Chinese Medicine, avocados are seen as cooling and building the blood and yin. They also lubricate the lungs, which may be of significance during the present pandemic times.

Just a note of caution, avocados are high in oxalates and salicylates and If you suffer sensitivities to these anti nutrients, avocados may not be for you.
Let’s not forget that avocados are fat and as such, large amounts will be fattening!

Avocados are great but remember small amounts go a long way!

Hives / Urticaria

There is always a first time for everything; and that applies to me with urticaria! A week ago I woke up with an itching crisis all over my trunk; now it’s a bit better but still there.

Urticaria, not to be confused with eczema (see my post on eczema), is characterised with red, itchy and raised bumps or wheals. There are many causes of hives, from parasites, insect bites, to food allergies like fish, nuts and apples... to salicylates like in berries, dried fruits and most herbs.. to stress and even physical exercise. In my case I think it’s a new body oil that I had used the night before.
Remedies include:
Supplements such as B12, Quercetin and Fish oil
Acupuncture and applying sliced cucumber - as recommended in Chinese Medicine
Few Grapefruit seed extract oil drops in a tbs of water - very effective for itching
Thus Toxicondendron, known as Rhus tox - homeopathic remedy
Working out allergic foods and/or cosmetics
Anti-histamine tablets - when everything else fails!

Even though I am a bit better now, my itching can still be intense.. I am not sure where I go from here with the remedies. All I can tell you is that urticaria is NOT fun!

Olive Oil…during Corona

We should all eat nutritious foods during the Corona pandemic and olive oil always appears in the world’s healthiest foods.. but not all types of olive oil!

Organic extra virgin is certainly the winner. It is produced from the first pressing and has the lowest free acidity. The price reflects its quality as only small amounts that are extracted from olives may be qualified as extra virgin.

Check out the health benefits:
- Anti-inflammatory, only 2tbs daily enough for significant effect - Heart health, it’s oleic acid and anti-oxidant properties are beneficial for cholesterol and provide protection against oxygen damage to the blood vessels
- Bone health, increases bone formation and is associated with better calcium levels
- Cancer risk, 2 tbs daily reduces significantly cancer risk
- Digestive health, inhibits H pylori and reduces gastric ulcer risk
- Brain health, as part of the Mediterranean diet, helps with memory and cognitive function

Some anecdotal stories exist for using olive oil as a ‘liver flush’ to get rid of gallstones. However even if a liver flush is useful for this problem, it is not recommended with olive oil. In this case a visit to the GP is preferable.

In short, don’t underestimate the benefits of this most loved and tasty oil. Buy it always in darkly tinted glass containers and keep it in cool places as it needs to be protected from heat, light and air. Lastly, don’t keep it for longer than 2 months to maintain it’s quality.
Don’t think what you get in restaurants is healthy. Trust your one and look after it.
Make organic extra virgin olive oil part of everyday diet; a small path to a much healthier life. Enjoy!