Fennel

This nutrient rich vegetable with a mild licorice taste is one of my favourites. Fennel can be eaten in a variety of ways; raw in salads, in soups or stews, sautéed with other vegetables, mixed with mashed potatoes, cooked with fish; and its seeds can be chewed or made into tea.

Fennel offers many benefits:
- Antioxidant; scavenges free radicals; rich in vit C, manganese, flavonoids such as quercetin, and phenolic acids
- Anti inflammatory; rich in phytonutrients such as monoterpenes which block pro-inflammatory molecules
- Digestive benefit; rich in fibre; helps with indigestion (dyspepsia), bloating and constipation
- Anti bacterial / anti fungal properties

In Chinese Medicine, fennel seeds are seen as warming, therefore helping with signs of coldness such as watery stools and feeling chills. However, in Ayurvedic the seeds are seen as cooling and calming. In general the seeds offer the following health benefits:
- Reduce water retention; works as diuretic (especially in tea form)
- Improves eyesight; rich in vit A; improves glaucoma symptoms (extracts of seeds)
- improves upset tummies; and improves digestion of legumes and grains when combined in cooking

Fresh fennel, wrapped, can be kept in the fridge for about a week and dried seeds for about 6 months. For me they are yummy, I enjoy them in all variety of ways; I even love the tea made with its feathery bits (called fronds). See how you like your fennel and see if the seeds are warming or cooling for you; but try to enjoy them most days.

 #acupuncture #acupuncturist #nutrition #nutritionist #naturopathy #naturopathicmedicine #health #healthylifestyle #healthyfood #wellness #healer #food #diet #dietplan #tcm #traditionalchinesemedicine #tea #lifestyle #disease #body #eyes #selflove #healyourself #heal #healthiswealth #immune #alternativemedicine #fennel

Grounding/Earthing

As far as I am concerned this subject requires a post, though you might think it’s complete rubbish!

In simple terms, my understanding is that we need to balance our body’s positive charge with the earth’s vast supply of negatively charged free electrons. This creates a stable bioelectrical environment with immense health benefits.

Our modern lifestyle, such as wearing rubber/plastic shoes separates us from connecting with the earth; however the surface of the earth is electrically conductive and when we absorb the free electrons we neutralise free radicals that are damaging to our health.

Clint Ober, the pioneer in this area, has done blinded spot studies and found that his subjects reported their chronic pain and/or sleep problems have improved. This result has been confirmed by various other studies too. However, the benefits do not stop there. Further studies and some anecdotal reports also showed improvements in immune and digestive system health, arthritis, auto immune conditions, reductions in blood pressure and quick recovery from injuries and intense physical activity.

Just try to go barefoot on a natural surface like grass or sand, for about 30- 40 mins daily and see how you feel. If that’s not possible buy an earthing product such as an earthing mat. Obviously the longer you are grounded the better; so you can sleep on a conductive sheet and spend your sleeping hours connected to the earth.
Groundology.com is a good website to check out.

Do I ground? You bet! To be honest I had bought some of the products years ago but somewhere along the way I forgot about them..a big mistake; now I try as long as possible.

I say, nothing to loose and maybe a lot to gain, so why not?

 #acupuncture #acupuncturist #nutrition #nutritionist #naturopathy #naturopathicmedicine #health #healthylifestyle #healthyfood #wellness #healer #food #diet #dietplan #tcm #traditionalchinesemedicine #herbs #lifestyle #immune #body #fitness #selflove #healyourself #earthing #healthiswealth #alternativemedicine #grounding

Parsley

This little herb is so full of health benefits that you will want to have it with every meal! Just read on.

Parsley offers remarkable nutrition; rich in vit C, A and K; calcium, magnesium, iron, folate and most importantly in chlorophyll. In Chinese Medicine, parsley is seen as warming (therefore great for cold conditions), with a bitter and slightly pungent and salty flavour.
- Improves digestion, relieves upset tummies, and refreshes the breath
- Promotes beneficial intestinal flora; rich in chlorophyll; helps stop bacteria
- Improves heart health; rich in folate; lowers homocysteine levels, hence reduces heart disease risk
- Promotes urination, helps with kidney and urinary problems; best in tea form
- Prevents brain and ocular nerve damage; rich in vit C and A; but also in Lutein and Zeaxanthin
- Immune health; increases antioxidant capacity; prevents cancer; offers chemoprotection; neutralises carcinogens such as charcoal grill smoke
- Strengthens the teeth and the bones, as it is rich in calcium, fluorine and vit K

Small garnish, huge benefits.. are you convinced? Just be aware that, in large amounts, it is not recommended to nursing mothers as it might dry up milk. Otherwise make sure you have a little bunch of it every

day. #acupuncture #acupuncturist #nutrition #nutritionist #naturopathy #naturopathicmedicine #health #healthylifestyle #healthyfood #wellness #healer #food #diet #dietplan #vitamins #calcium #iron #traditionalchinesemedicine #herbs #lifestyle #teeth #body #bones #selflove #healyourself #herbs #healthiswealth #immune #alternativemedicine #parsley

Do we need to be drinking cows milk to strengthen our bones?

One of the biggest nutrition myths is the belief that we have to have milk for strong bones. Calcium is indeed important for bone health, but this was actually a government backed marketing campaign to unload surplus milk supplies as a result of over subsidisation and has somehow stuck.

Since it’s hard to milk a wild animal, dairy consumption as a dietary staple is actually a new thing for humans - before agriculture and the domestication of livestock 10,000 yrs ago, the only milk we would have consumed would be breastmilk as an infant. Human bone health actually started to decline after we started to consume cows milk this much….actually, countries which have the highest animal milk intake have the highest levels of osteoporosis (which is loss of bone density).

This might be because countries that drink a lot of cows milk also eat a lot of other animal protein. Another view is that the high protein content (3x) in cows milk compared to human milk - which is great if you are a baby cow, isn’t great for us, the high sulphur amino acid content of cows milk can increase sulphuric acid formation which in turn actually leaches calcium from the bones.

So where should we get our Calcium from?

We should prioritise plant based food sources, and make sure we optimise our vitamin D and K levels (the vitamin D spray I recommended is with vitamin K).

• Just another reason to eat dark leafy green and brassica/cruciferous veggies - they are super high in Calcium (and actually absorption of calcium is 2 x higher from cruciferous veggies compared to from dairy/milk).

• Other good sources of calcium are nuts and seeds (sesame, almonds), beans (soy/edamame, haricot), herbs and spices (sage, coriander) & sardines (including the tiny bones)

• Calcium absorption is controlled by vitamin D, so with low vitaminD levels you can have low Calcium levels in the blood. To compensate for this, Calcium is taken out of your bones and put into the blood stream. This causes loss of bone mineral density - osteoporosis/osetomalacia.

Calcium is good for a lot more than just bone health. Its important for muscle contraction, blood clotting AND is a required co-factor for the conversion of tryptophan to serotonin - i.e. it helps make us feel happy and is especially important for mood related PMS symptoms and the bloating + water retention that comes with PMT

Calcium absorption is also blocked by phytates (a molecule found in lentils) and oxalates (spinach, swiss chard, beetroot, rhubarb). Eating too fast/not chewing enough or medications like omeprazol (proton pump inhibitors for acid reflux) cause low stomach acid which also inhibits absorption (as the hydrochloric acid in the stomach dissolves calcium salts).

Supplements of Calcium are shown to be Ineffective at preserving bone mineral density and come with side effects (kidney stones, soft tissue calcification), better off getting good amounts of sunlight and plant based calcium sources.

Bee Products

Let’s compare different bee products:

- Honey;

• refined, high in calories;

• raw and heated honey harmonises the liver, reduces constipation, dries up mucus;

• Manuka honey has antibiotic properties;

• raw honey is always preferable as most benefits are lost when heated.

- Bee pollen; 10-15g daily

• amazing nutritive tonic;

• fabulous protein, providing almost all amino acids;

• promotes growth, development, endurance, vitality and longevity;

• high in B vits including B12;

• boosts immune system, protects against radiation, free radicals and oxidative damage;

• helps with allergies such as hay fever;

• produces oestrogenic effects, helps with menopausal symptoms, vaginal dryness and urinary incontinence..

- Propolis; 500-1000g daily; throat spray for mouth and skin infections.

• enhances immune system, protects against bacteria, fungus, viruses and parasites;

• has antioxidant, anti-inflammatory and anti-cancer properties;

• shows benefits in inflammatory bowel diseases such as Crohn’s and Ulcerative Colitis;

• protects against the common cold; upper respiratory, vaginal and gastro intestinal infections;

• accelerates healing with skin and dental conditions such as gingivitis and mouth ulcers...

- Royal Jelly; 100-400g daily

• similar benefits to bee pollen but more powerful effects with energy and nutrition, and further benefits such as cholesterol reducing, hormone regulating and fertility promoting effects;

• also helps with arthritis and has anti- cancer properties especially with leukaemia..
  
  I hope you can find which one is for you but be aware with allergies with bee products; so start with minute amounts, just in case! 

#acupuncture #acupuncturist #nutrition #nutritionist #naturopathy #naturopathicmedicine #health #healthylifestyle #healthyfood #wellness #healer #food #diet #dietplan #tcm #traditionalchinesemedicine #herbs #nutrition #disease #immune #fitness #honey #healyourself #propolis #healthiswealth #royaljelly #alternativemedicine #beepollen

Eating with our Circadian Rhythms

For those of you that are not convinced by the Chinese clock telling you to eat breakfast between 8-10am here is some more biology for you:

In the morning:

• The intestines spring into action digesting nutrients, moving waste along for the morning poop

• The stomach is ready for a big meal so all the nerves in your stomach become less sensitive – this allows the stomach to comfortably expand, encouraging you to eat more.

• In the morning your Cortisol levels (waking + stress hormone) are higher to make you feel more hungry and awake

• Your insulin sensitivity is high so you can efficiently metabolise fats and sugars

• This is all coordinated with Ghrelin – a hormone released from the stomach that triggers hunger and rises before anticipated meals

• And Leptin another hormone released from our fat cells and crossing the blood brain barrier which controls our satiety (feeling of fullness) it suppresses appetite by rising after meals to keep you full until the next mealtime.

• The liver increases in size in the day (producing digestive enzymes and bile – which emulsifies fat).

In the late afternoon/evening:

• The stomach nerves sensitise to stretching (triggering the ‘I’m full’ feeling from less food) so you don’t eat as much at night.

• The liver shrinks + the stomach and pancreas are quiet

High insulin levels + chronic sugar consumption in particular causes leptin resistance = you don’t know when you’ve had enough. Excess sugar consumption also disrupts Ghrelin. This pattern can lead to incorrect signals of hunger and feeling full and is a part of the reason why excess sugar consumption causes weight gain.

---

So:

• Eat your biggest and most nutritious meal for breakfast (between 8-10am), and make it a hot breakfast

• And as usual, avoid refined sugars and carbohydrates

• Swap white for brown and simple for complex.

• Try and eat that breakfast by a sunny window/outside - remember our circadian rhythms (the rise and fall of our hormones which dictate these things) are controlled by our exposure to natural light… In general try and open your blinds as soon as you wake up and get minimum 20-30 mins of natural light/sunshine – preferably outside (even if its cloudy)

• Take breaks between meals (i.e. don’t snack all day - this also causes leptin resistance).

• Don’t eat late at night (remember should be 3 hours no eating before bed - herbal teas are ok but nothing with ‘calories’ or caffeine/alcohol). This confuses the circadian rhythm too.

Buckwheat

Why I love Buckwheat!

• It doesn’t actually contain wheat/gluten contrary to the name

• It’s a good complex carb like quinoa/brown rice so really good for supporting blood sugar and mental health.

• It’s also helpful for chronic diarrhoea and generally strengthens the intestines.

• Also rutin (a bioflavinoid/ anti oxidant) in buckwheat strengthens the capillaries and blood vessels therefore helping reduce blood pressure and increasing circulation to the hands and feet and said to help as an antidote against radiation.

• Buckwheat is neutral energetically, but kasha (which is a Russian kind of roasted buckwheat) is more heating so better for people with a cold constitution and is actually alkalising (ie helps if you have a mostly acidic diet and is anti cancer etc).

• Buckwheat like the other grains you should soak ideally for around 12 hours.

Indigestion, bloating + fennel + cumin Seeds

If you find you get bloated or stomach cramps from legumes and pulses eg lentils, Aside from soaking you can add around 10 fennel or cumin seeds into the water when cooking them. This helps remove the left in content and should stop the bloating and indigestion.

Migraines + Periods

For a lot of women Headaches or migraines that correlating with periods are common. 45% of menstruating women that have debilitating migraines have magnesium deficiency so mg rich foods in addition to the ones above are helpful - spinach, chard, Black beans, pumpkin seeds, bananas, and dark chocolate. Migraines starting at start of period are thought to be due to oestrogen withdrawal. End of period headaches or migraines are thought to be related to blood/iron loss - so again - look at blood deficiency suggestions !

The Heart & Mental Clarity

In TCM, the heart not only regulates blood circulation but also controls ones consciousness, sleep, memory, and houses the spirit and mind (called the ‘Shen’). Mental clarity is a central attribute of those with a harmonious ‘heart-mind.’ The Shen requires enough blood to be ‘settled’ and if there is blood deficiency the Shen ‘escapes’ causing the symptoms mentioned yesterday plus mental healthy related symptoms.

Symptoms of heart disharmony include:

• A foggy brain with unclear scattered, confused thoughts & sometimes irrational behaviour Insomnia with excess dreaming, not necessarily nightmares but anxiety/weird, vivid dreams, waking up easily and difficulty falling back to sleep

• Memory loss

• Speech problems such as stuttering, excess verbiage and confused speech

• Depression and mental illness - eg anxiety, nervousness

• Poor circulation - an irregular or racing heartbeat

Many studies indicate that the heart and nervous system are related to calcium metabolism + that magnesium is very healing to the heart. Magnesium itself also allows calcium to function properly in the heart and nerve tissues. it also restrains the ‘anxiety peptide’ a complex of amino acids which appear to contribute to anxiety. spinach pumpkinseeds, dark chocolate and almonds contain lots of magnesium.

Foods for ‘calming the mind/shen’:

• Whole wheat products (pasta/bread etc), brown rice, oats - contain magnesium + B vitamins and have a ‘bitter’ taste which in TCM is healing to the heart. Also as already discussed, carbohydrates help get tryptophan into the brain where it can be turned into serotonin.

• Mushrooms

• Dark green leafy vegetables blood building + also rich in magnesium (as magnesium is contained in the centre of chlorophyll molecules described above).

• Cucumber, celery, lettuce - contain silicon which improve calcium metabolism and strengthen the nerve and heart tissue

• Lemons and mulberries

• Chia seeds (have a sedative action)

• Dill and basil both in teas or used in foods

• Camomile, valerian, lemon balm, hawthorn and rose hip teas

Avoid:

• Too complex meals (i.e. mixture of too many ingredients)

• v. spicy or rich foods

• Refined sugar

• Bananas are full of magnesium but also v. high sugar, so if you suffer from insomnia, eat them earlier in the day.

• Late night eating/ large evening meals

• Too much animal protein

• Calcium metabolism is affected by intoxicants such as coffee, alcohol, tobacco, refined salt/sugar/flour, aluminium, pesticides + marijuana.

Anaemia & Blood Deficiency

Anaemia from a TCM perspective is blood deficiency. This usually results from blood loss eg with heavy menstrual bleeding, from a weak spleen or from a weakness in the kidneys. In TCM both these organs are integral in blood production; the spleen provides the nutrients absorbed from digestion needed to make blood and the kidneys provide the bone marrow which acts as the physical matrix for blood. As a result the approach to treating blood deficiency should always include strengthening the spleen as we already discussed in more detail here.

General blood deficiency signs include:

• Pale lips, face, nail beds and tongue

• Fatigue / sluggishness

• Unusual hair loss, premature greying, thin, dry hair - in TCM the hair is said to be an extension of the blood and hence blood building foods and taking care of the spleen can also help to treat these hair conditions.

• Trembling

• Lower back pain

• Dizziness / Headaches / ringing in the ears

• Insomnia/sleep problems - different types are associated with different organs/ blood deficiencies (see more below)

Liver blood deficiency additional symptoms:

• Painful, irregular or absent menstruation

• Dry skin

• Memory loss

• Tendon/ ligament or muscle spasms or numbness especially in the arms or hands

• Nervousness / nervous or edgy irritability

• Spots/floaters in the visual field

• Dry eyes and unclear vision

• Insomnia - specifically difficulty falling asleep, feeling ‘wired’ at night

Points of note for ‘blood building’:

B12, iron and folic acid and adequate protein are all required in blood production.

• Folic acid is destroyed in prolonged cooking so steaming is best for cooking eg. leafy greens.

• In order to absorb iron you also need enough copper, but C and B vitamins in your diet too. So, eg putting some lemon ( high in vitamin C) onto your iron containing foods, eg meat - will help you better absorb the iron.

• zinc and calcium block/prevent iron absorption so avoid eg dairy products (calcium containing) with meat (iron containing).

General blood building foods:

• Nettles & Beetroot

• Animal protein (good B12) - but be careful, as mentioned, often with blood deficiency the spleen is also affected, as we have spoken about before this means digestion is generally impaired. This is why bone broth is the specific preferred form of animal protein - you get all the ‘blood building’ benefit without having to put your digestive system through the difficulty of digesting dense protein like beef or pork.

• Salmon is a good easy to digest animal protein that’s high in iron.

• Grains - important blood tonics as generally contain a lot of iron and manganese which is beneficial to the formation of blood, and manganese may also itself transform into iron

• Green vegetables - contain lots of folic acid, manganese and iron and also, lots of chlorophyll, which is a molecule that has the same chemical structure as Hemin (a pigment which forms haemoglobin - essential for red blood cells to carry oxygen) and so said to be beneficial for anaemia. Wheatgrass in particular is very high in chlorophyll.

• Plant based protein generally - legumes, chickpeas etc are all good iron sources

• Royal jelly (already discussed)

• Mussels, oysters, clams - B12 rich

• Algae (inc seaweed and micro-algae like spirulina/chlorella) which contain iron, folic acid and B12.

• Sprouts - contain folic acid

• Nuts and seeds - good source of iron

• Nutritional yeast as it contains B12, note check the box - better as ‘primary yeast’ and when the yeast is grown in a B12 enriched medium

• Extra foods to eat with liver blood deficiency are - Dark grapes, blackberries, raspberries

With anaemia avoid:

• Stimulants such as coffee, alcohol & cigarettes especially if also have any liver blood deficiency signs

• Lamb (it’s too heating energetically)

• Cinnamon, cloves, chilli and other hot spices

• Overeating generally

Blueberries

Blueberries are considered superstar fruit thanks to their unique powerful health benefits. Don’t ignore them, trust me they are important!

- Immune booster and protection against free radicals; rich in flavonoids, resveratrol, polyphenols, vit C and their anthocyanines inhibit cancer cells
- Heart health; reduce cholesterol and blood pressure
- Blood sugar regulation; low in glycemic index, provide blood sugar regulation to type 2 diabetes
- Cognitive Health/ Improve memory; protect nerve cells from damage
- Digestive health; they are not exactly considered prebiotics but when their polyphenols go to the colon, our microbes activate their prebiotic benefits

Bilberries, also known as European blueberries, are smaller in size but, thanks to their abundant anthocyanoside content, their benefits are significantly more powerful and provide further ones;
- Reduce inflammation, especially in the joints; collagen stabilising action
- Benefits the eyes; prevent glaucoma, cataract formation and macular degeneration; improve night vision

Bilberries are more difficult to obtain fresh, however they do come in powder form; both bilberries and blueberries can be frozen for 3-6 months.

I am sure most of you are familiar with the benefits of blueberries but are you eating them most days? If not, please make sure you do because their benefits are proven to be significant... #acupuncture #acupuncturist #nutrition #nutritionist #naturopathy #naturopathicmedicine #health #healthylifestyle #healthyfood #wellness #healer #food #diet #dietplan #tcm #traditionalchinesemedicine #fruit #lifestyle #eyes #diabetes #cancer #selflove #healyourself #bilberries #healthiswealth #immunehealth #alternativemedicine #blueberries

Plantain

Never heard of them? Unsurprising since they can be tricky to find in UK supermarkets. I had actually heard about them, but never tasted them.. until recently that is! And now I just love them; I could eat them every day!

Plantains look like bananas and are referred to as cooking bananas. They also taste between a banana and a potato, but nutritionally they are far superior to bananas.
They are rich In fibre, in vits A, B6 and C, and in minerals such as magnesium and potassium.
- Ease constipation, promote bowel regularity; rich in fibre
- Heart and Brain health; rich in Vit A, C and potassium, lower blood pressure and cholesterol levels; also rich in neurotransmitter vit B6
- Weight loss; 220 calories in one plantain but it’s very filling and is a complex carb
- Immune system boost; rich in vits A and C, prevent free radicals; anti- cancer benefits
- Prevent osteoporosis; rich in potassium

Though can be eaten raw if ripe enough, I would not recommend it; some fry or bake them but boiling is the healthiest way. Once cooked, they can be peeled easily. The only drawback for me is that I can’t find them organic in any of the shops. So I spray them with vegetable wash... please try them.
Plantains are seriously yummy! I am hooked on them. Let me know what you think. #acupuncture #acupuncturist #nutrition #nutritionist #naturopathy #naturopathicmedicine #health #healthylifestyle #healthyfood #wellness #healer #food #diet #dietplan #cancer #traditionalchinesemedicine #magnesium #lifestyle #disease #body #vitamins #selflove #healyourself #banana #healthiswealth #alternativemedicine #plantain

Soy beans

Healthy or not? A controversial subject!
In Asian cultures soybean is consumed mainly in its fermented form which is seen as cooling, strengthening for the spleen and restoring the healthy functioning of pancreas.

Some inconclusive benefits:
- Benefits eyes and brain; contains lecithin and essential fatty acids in the form of Alpha Linolenic Acid
- Prevents bone loss and eases menopausal symptoms; provides calcium, vit K and isoflavone phytonutrients such as genistein and daidzen
- Restores youthful skin; contains vit E
- Protects against cancer; especially breast and prostate, but a lot more studies needed to confirm.
- Eases constipation; moistens dryness

Some important considerations:
- contains oxalates; not for those with sensitivities or kidney stones
- can cause allergic reactions; good to be aware
- most soy products contain denatured protein lacking the nutrients necessary for digestion
- contains goitrogens; so not for those with thyroid issues
- health benefits depend on plant genetics, growing, harvesting, processing and extracting conditions; these seem to be problematic especially for this legume

I am not convinced with soybeans so I would consume them only in small amounts and in fermented forms such as Natto, Tempeh, Tofu and Miso. In this form they provide pre-and probiotics and some even vits B, E, K, folic acid and iron too. Just be aware they can be very salty; and remember small amount goes a long way! #acupuncture #probiotics #nutrition #nutritionist #naturopathy #naturopathicmedicine #health #healthylifestyle #healthyfood #wellness #healer #food #diet #dietplan #tcm #traditionalchinesemedicine #prebiotics #lifestyle #tofu #body #tempeh #natto #selflove #healyourself #fermentedsoybean #healthiswealth #alternativemedicine #soybean

Vagus Nerve

I have been posting a lot of nutritional info about de-stressing, but there are other practical ways that are very effective; and stimulating the vagus nerve is one of them.

Vagus nerve, the largest and possibly the most important nerve in the body, carries messages to and from the brain and the intestines, passing through the neck, the chest and the abdomen. By activating this nerve we can reduce stress, the effects of physical trauma and, by supporting the para-sympathetic nervous system, we can reduce inflammation throughout the body and restore balance and health.

Here are some simple ways to achieve this:
- Slow and deep breathing; 5 counts to breathe in, hold for 2secs, 10 counts to breathe out; the idea being no more than 6 breaths a minute
- Humming; the vagus nerve passes through the vocal cords so the vibrations of humming help achieve the desired effect
- Gargling with water; deep and vigorous gargling with each sip of a large glass of water, until the glass is emptied
- Singing out as loud as possible; preferably if you have a nice voice!!!
- Cold exposure; finishing showers with cold water for 30secs
- Loud laughter; this also makes you feel great immediately

See which one works for you. They are all easy to practice; my favourites are deep/slow breathing and humming. Cold showers also offer anti-aging benefits but so far I only manage ‘coldish’ water..
Remember the key is to practice often.. but every day. You will be pleased quite quickly. #acupuncture #breathing #nutrition #nutritionist #naturopathy #humming #naturopathicmedicine #health #healthylifestyle #healthyfood #wellness #healer #food #diet #dietplan #gargling #traditionalchinesemedicine #singing #lifestyle #disease #laughter #fitness #selflove #healyourself #stress#healthiswealth #alternativemedicine #vagusnerve

Stevia

Looking for a natural sweetener with almost no calories? Then Stevia is for you!
It has been used extensively in United States, South America, Japan and now in Europe too, to sweeten food and drinks. Some chew it just for pleasure. Known to be 300x sweeter than sugar, and most importantly Stevia has been found to have no side effects.

Stay away from clear extract or white powders as they are refined; always go for green/brown powders/ extracts.

Stevia is available in liquid, powder or tablet form. It is sold widely in health food shops. Just be careful, one or two drops of the extract goes a long way.

Surprisingly Stevia also offers health benefits:
- Dental health; suppresses dental bacteria growth and prevents cavities
- Weight loss help; fewer calories than sugar and one needs very little to satisfy one’s sweet tooth
- Blood sugar regulation; type 2 diabetics report that stevia helps control their blood sugar and insulin levels
- Reduces Blood Pressure; studies report that Stevia helps those with hypertension
- Physical and mental strength; reduces fatigue, increases alertness

If you didn’t know about Stevia I am sure you will be pleased to find out about it. Just be aware that it has a Licorice kind of aftertaste. I love Licorice but maybe you don’t! #acupuncture #acupuncturist #nutrition #nutritionist #naturopathy #naturopathicmedicine #health #healthylifestyle #healthyfood #wellness #healer #food #diet #dietplan #tcm #traditionalchinesemedicine #herbs #lifestyle #disease #weightloss #dentalhealth #diabetes #selflove #healyourself #sweetener #healthiswealth #bloodsugar #alternativemedicine #stevia

COENZYME Q10 (CoQ10)

Also known as ubiquinone, CoQ10 is a fat soluble antioxidant produced in the body. It is essential for the health of all the organs, needed for growth and maintenance and important for energy production.

Multiple health benefits:
- Amazing for heart health; inhibits cholesterol oxidation, prevents Congestive heart failure, arrhythmia, blockages and narrowing of arteries, therefore heart attacks and angina; helps lower high blood pressure; restores normal heart function especially in cases of mitral valve prolapse; (best combined with hawthorn tea and magnesium)
- general antioxidant effect; helps age related conditions such as dry mouth and Sjogren syndrome, increases salivary secretion
- Cancer; enhances immune system (for breast cancer best combined with beta carotene, vits C, E and omega 3)
- Diabetes type 2; helps improve glycemic control
- Fibromyalgia, Muscular dystrophy Parkinson’s and Huntington’s diseases; prevents progressive loss of muscle cells, helps with fatigue, reduces the progression of disease
- Male infertility; improves sperm fertility
- Anti-aging/ skin health; reduces wrinkles, protects against UV sun damage
- Periodontal disease; helps heal gums and reduces bacteria
- Physical performance; improves muscle performance and recovery

Found in abundance in fish, meat, broccoli, spinach and nuts; but levels decline with age and with some meds. Levels can be checked with blood tests. Starting dosages of supplements are 2mg per kg of weight, daily, but monitoring essential since absorption levels vary amongst individuals. Better absorbed with fats in meals.
Rare minor side effects: loss of appetite, nausea and diarrhoea
Better not taken in pregnancy or lactation, as no reliable studies can be found. #acupuncture #coq10 #nutrition #nutritionist #naturopathy #naturopathicmedicine #health #healthylifestyle #healthyfood #wellness #healer #food #diet #dietplan #hearthealth #traditionalchinesemedicine #herbs #lifestyle #disease #body #fitness #selflove #cholesterol #cancer #heal #healthiswealth #immunesystem #skin #alternativemedicine #supplements

Ginger

Spicy, aromatic and pungent, ginger is a useful herb to have in your fridge. it is commonly used by Ayurvedic and Chinese Medicine practitioners, offering great benefits:

• Digestive ailments - helps with gas, bloating, nausea (great during pregnancy), and vomiting; stops diarrhea, protects the intestinal track from toxic foods; inhibits H-pylori and therefore has anti ulcer effects

• Anti inflammatory - relieves pain, very effective for arthritis

• Antibiotic and anti fungal - relieves colds, flu, coughs, respiratory track infections, phlegm, bacteria from salmonella and pathogenic yeast

• Heart health - acts as blood thinner, prevents hardening of arteries, lowers cholesterol

• Antioxidant effect - increases the blood glutathione levels,

• Detoxification help - helps liver digest the fats from meat and gets rid of acidity and toxins from animal proteins
  
  

However, be aware that ginger is not recommended in heat conditions such as red face or eyes.

Cooking cooling foods such as mung beans with ginger relieves digestive issues.
Fresh ginger sliced in hot water, as tea, works well for digestion and for cold or wind cold conditions; though best not consumed on an empty stomach as it can cause heartburn for some.

Garlic

Are you aware that garlic is amongst the most well researched herbs in the world; and that many over 50s are taking garlic supplements.

Garlic is considered a ‘superfood’; it is rich in amino acids such as alanine and arginine, in vitamins such as vits C, B6 and B1, and in minerals such as calcium, selenium and manganese. Thanks to it’s sulfur content, garlic also offers antioxidant and antimicrobial properties.

Benefits:

• Building immunity, preventing infections and viruses - from common cold, influenza, urinary tract infections... to parasites, yeast overgrowth, Candida

• Heart health - prevents aneurism, excessive blood clotting; reduces plaque formation, high blood pressure, cholesterol and triglycerides levels

• Promotes detoxification - eliminates toxic substances including lead and cadmium; helps liver to detoxify

• Reduces cancer risk - inhibits the formation of carcinogenic Nitrosamines

• Lowers oxidative stress - thanks to it’s anti-inflammatory and anti-oxidant effects
  

In Chinese Medicine, garlic reduces Qi stagnation, promotes circulation, and helps reduce excessive animal protein toxicity. However, very importantly, as garlic is very pungent, it reduces mental concentration; and it is contraindicated with heat symptoms such as red face/eyes, thirst, dry mouth and night sweats. Excessive garlic consumption may damage the liver and the stomach, and for some it can cause heart burn.

To enjoy all the benefits, it is best not to cook garlic; A garlic dip recipe may be useful: 2 cups of cooked chickpeas, 3 cloves of garlic, 3TBS of extra virgin olive oil, 1TBS of lemon juice... all mixed together, a little veg stock, salt and pepper added to taste.. Yummm

Antioxidants & Free Radicals

What is an antioxidant is and why are they beneficial?

Free radicals are molecules generated by the body upon exposure to toxins, viruses, fungi or germs. They contain extra oxygen electron and destroy our cells, including harming our DNA, accelerating the ageing process, taxing our immune system - and eventually can cause cancer/growths. Hence we want to avoid ‘oxidisation’ - the adding of an oxygen to a compound, making it harmful in the body. The reason why I went on about polyunsaturated vegetable oils, margarine and fried foods being bad is because they are full of free radicals and so stress the immune system (unless they are truly cold pressed, stored properly and not heated).

Antioxidants ‘mop up’ these free radicals and neutralising this extra oxygen electron. Antioxidants include vitamins E, A, C, several of the B vitamins, the minerals selenium and zinc, bioflavonoids, cysteine (an amino acid) and various enzymes. The more toxins you are exposed to (pollution, cigarette smoke, alcohol, rancid food, badly stored/cooked food etc) the more antioxidants you need in your diet to neutralise them.