Immune Boosting foods for children. 

With Summer coming to a close and Autumn days drawing near, parents are getting ready for the annual cold and flu season. The good news is that with a little extra care and preparation it is possible to boost your children’s immune system naturally, hopefully making cold and flu attacks less likely. 

Children can often be ‘fussy eaters’ making it difficult for parents to ensure they get a balanced and varied diet. However, there are a few commonly available and easy-to-prepare foods which supply many of the nutrients which help the immune system to do its work. Here, in no particular order, are a few of the best: 

Fruit and Vegetables.

In South Africa we are blessed with a wide variety of these powerhouses of health which are rich in antioxidants, nutrients which are crucial in the fight against free radicals. Free radicals are reactive molecules which have many adverse effects on the cells of the immune system such as damaging the cell membranes of fighter cells. 1

When buying fruit and vegetables, it is important to look for seasonal, locally grown and if possible, organic produce as these will provide the best levels of health enhancing nutrients.

Fruit and vegetables in season during the months of June, July and August include the following:

Fruits: Apples, Avocados, Dates, Grapefruit, Lemons, Limes, Melon, Naartjies, Oranges, Pawpaws or Papayas, Pears and Pineapples.

Vegetables: Asparagus, Beetroot, Broad beans, Broccoli, Brussels sprouts, Fennel, Jerusalem artichokes, Kale spinach, Parsnips, Pumpkin, Radishes, Turnips and Watercress.

For a full list of seasonal fruits and vegetables in South Africa go to: http://tastetourist.com/seasonal-fruit-and-vegetables/ .

Getting children to eat more fruit and vegetables is not always easy, however there are a few simple recipes which most children love. During the colder days, soups are a good option as many vegetables can be disguised in a thick broth and for children who eat only pasta and tomato sauce (yes, we all know one of those) one can blend extra carrots, spinach, cauliflower and even broccoli into a home-made tomato sauce, which most children won’t object to. Butternut and beetroot also make good additions to such a sauce and have the added advantage of being slightly sweet, making the sauce more attractive to those who like the sweet taste of shop-bought tomato sauces. For children with more adventurous taste buds, garlic, a natural antibiotic, can be blended into soups and stews regularly and I’ve yet to meet the child who spotted the blended cauliflower in the cheese sauce with their baked macaroni and cheese.

When it comes to fruit, juicing fruits at home and then diluting the fresh juice with water can make nutritious drinks which help to give children a nutrient boost while keeping them hydrated. Ideally, to protect young teeth, dilute fruit juice as one part juice to three parts water as this helps to make the juice less acidic. Also try not to give younger children juice before a meal, as they find it particularly filling and may then not feel like eating.

Fresh, whole fruit can be chopped over cereal, served in pancakes or blended into plain, unsweetened yoghurt and served as a dessert or frozen as yoghurt lollies for occasional warm days.

A fun idea for a family day out is also to visit some of the local ‘pick your own’ farms, you can find a list on : http://www.pickyourown.org/southafrica.htm . 
 
 

Yoghurt.

Yoghurt is a source of probiotics, living microbes which improve the microbial balance in the intestine and thus have a positive effect on health. Probiotics are said to  help to stimulate the immune system and they fight against harmful bacteria colonising the gut by producing substances that are toxic to these bacteria. They also prevent harmful bacteria from attaching themselves to the cells which line the inside of the gut.2 Probiotics are called the ‘friendly bacteria’ and when buying yoghurt, one should look in particular for natural, unsweetened versions which contain ‘live’ cultures. Yoghurt is usually well tolerated by even lactose sensitive children and is a good source of Vitamin B12 and Zinc. Folic acid is an immune boosting nutrient which is manufactured by intestinal bacteria so keeping colon flora healthy by eating yoghurt regularly could help the body to produce this important vitamin. Serve yoghurt in smoothies with fresh or frozen fruits or mix it with a little lemon juice and salt and use it as a healthy mayonnaise alternative in tuna salads and sandwich fillings or as a dip for baked potato or sweet potato chips. 

Eggs.

Conveniently, the humble boiled egg can supply good levels of Vitamins E, B5, B6, B12 and the minerals Zinc and Iron, all of which are at the top of the list when it comes to immune system support. Serve eggs boiled or scrambled, in sandwiches or even mixed with rice. They are also handy to pack for picnics or school lunches. Be careful to cook eggs thoroughly so as to avoid salmonella and be aware that children with eczema or asthma may be sensitive to eggs so try to introduce small amounts as a test before making eggs the focus of a meal. 3 When shopping for eggs, try to buy free-range and/or organic when possible. 

Nuts and seeds.

Many nuts and seeds contain important nutrients which are helpful to immune support. Peanuts, for example, are rich in Vitamins B5 and B6, pumpkin seeds have high levels of the mineral Zinc while almonds are good sources of Iron and Copper and Brazil nuts contain good amounts of Selenium, another immune boosting mineral.

Unsweetened nut butters are the way to go if your children are very young and you are worried about the choking hazard with nuts and seeds, peanut butter on rice cakes make a healthy afternoon snack and many health shops now offer almond or cashew butters as alternatives. Another way to use nuts safely is to grind a selection of nuts into a fine powder which can be mixed into smoothies, sprinkled over cereal or porridge or used in home made fruit and nut bars.

Be aware that it is not advisable to give nuts to children younger than two years of age as introducing nuts into their diet too soon, could potentially lead to them developing a nut allergy. 

Fish.

Many varieties of fish contain high levels of the good fats EPA and DHA, for example salmon, mackerel, sardines, trout and haddock. Of these, sardines and salmon are probably the easiest to use when it comes to children. Making a sandwich spread with sardines or salmon and plain, smooth cottage cheese can be a good way of disguising the fish for those children with more sensitive tastebuds as the plain taste of the cheese nicely balances the strong taste of the fish. Fish liver is especially high in Vitamins A and D, which may explain the tradition of cod liver oil by the spoonful, which some of us grew up with! Cod has good levels of phosphorus, potassium and selenium and mackerel contains B vitamins, Vitamin E and Magnesium.

Fish cakes or fish fingers are an easy option which many mothers fall back on when a mealtime emergency strikes, unfortunately shop bought versions can be high in fat, especially when fried, so try to make home made fish cakes in bulk and freeze them to pop in the oven when a quick meal is needed. If you are lucky enough to live near a working harbour, investigate wholesale suppliers of fresh fish, buying in larger quantities and freezing at home can often save quite a bit on your monthly grocery bill. 

A South African favourite.

I would wager that there aren’t many South Africans who don’t remember being given rooibos tea as children. Some of us loved it and drink it still, others moved on to stronger teas but the chances are, we are all giving it to our children. Rooibos and its ’sister’ tea, honeybush, are high in antioxidants as well as being sources of potassium, magnesium, calcium, copper, zinc, manganese and iron. In addition these teas are caffeine free and low in tannin, making them the perfect teas to use for children. Use them mixed with fruit juice as iced tea or serve them as a warming after school drink in the upcoming colder months. 

Some handy tips.

Regardless of how much variety you offer your children, some often still seem reluctant to eat, here are a few things which may help to ignite their interest:

Allow children to participate in preparing their own meals, cut sandwiches into shapes with cookie cutters, make animal shapes out of pancakes and even omelettes and in this way help them to feel in control of what they are taking into their body.

Another way to coax a child into finishing a plate of food, is to retain some mystery and only give them a little at a time. This also prevents them from feeling overwhelmed by the sight of a full plate of food which they know they will be expected to finish. Encourage them to try the small amount first, then have them ask for ‘more please’, thus allowing them to discover the meal taste by taste and ensuring they eat a lot more than they realise! 
 

Another immune booster.

Naturally, providing the right food is important for a strong immune system but it is not all parents can do for their children in this regard. Studies have shown that the numbers of natural killer cells in the body go up after moderate physical activity so ensuring your children get daily exercise, preferably in the fresh air, can go a long way to helping them stay happy and healthy!  These natural killer cells are part of the first line of defense against bacteria and viruses so increasing their numbers will improve immune response.4 Most children enjoy group activities, thus it could be worth considering starting a regular practise of a team sport with some other families in your area, in this way, your children get exercise along with developing important social skills. If this is not possible, aim for doing an activity such as walking, cycling or swimming with your children at least five times a week, besides the physical benefits, this also gives you valuable bonding time. 

A note on supplements.

Unfortunately, modern processing, storage and transport methods, mean that not all food is as nutritious as it may have been when we were growing up, leading to the need for supplementation. When contemplating a supplement programme for your children, remember that it is definitely not a case of ‘one size fits all’. Although it can be tempting to give the entire family one multi-vitamin, it is important to invest some time in establishing each individuals needs. Children’s nutritional needs differ greatly from one age group to the next and activity levels and environment also need to be considered. If at all possible, try to avoid supplementation for children, however if it does become necessary, be careful to use only products specially formulated for children’s needs, preferably those recommended by your doctor, dietician or nutritionist. 

However you choose to boost your children’s immune system this Winter, remember that quality time spent together, love given unconditionally and regular doses of laughter can take your family far along the road of optimum health! 

Special thanks to Meghan Warren, Children’s Activity officer, Arabella Western Cape Hotel and Spa, for her valuable input in the writing of this article. 

References:

1 – Boost Your Child’s Immune System The natural way, Anna Niec-Oszywa, Allen & Unwin, New South Wales, Australia, 2001, pages 97-98. ISBN: 1 865085103. 

2 – Boost Your Child’s Immune System The natural way, Anna Niec-Oszywa, Allen & Unwin, New South Wales, Australia, 2001, page 126. ISBN: 1 865085103. 

3 – Rose Elliot’s Mother, Baby & Toddler Book, Rose Elliot, Harper Collins Publishers, Ted Smart, London, 1996, page 64. ISBN: 0583 32565-3. 

4 – Boost Your Child’s Immune System The natural way, Anna Niec-Oszywa, Allen & Unwin, New South Wales, Australia, 2001, page 192. ISBN: 1 865085103. 

Other books and websites used in the writing of this article:

a) Foods that Harm, Foods that Heal, Reader’s Digest, published by The Reader’s Digest Association South Africa (Pty) Limited, Cape Town, 1997. ISBN: 1 874912521.

b) Staying Healthy with Nutrition, Elson M. Haas M.D, Celestial Arts 
Publishing, 1992, Berkeley, California, ISBN: 0-89087-481-6 

http://capehoneybushtea.co.za/health.htm

http://tastetourist.com/seasonal-fruit-and-vegetables/ 

http://www.pickyourown.org/southafrica.htm

An edited version of this article, written by Lela, was first published in The South African Journal of Natural Medicine, available in stores nationwide.

Here are ten healthy, easy-to-store basics you can use in all sorts of ways. Stock up, and you’ll be able to create and enjoy delicious dishes with the knowledge that they are providing you with good health from the inside out!

 
 
I love food, it’s no secret – ask any of my friends or family! I do know, however, that what I have in my cupboard inevitably influences what ends up on my table, so it makes sense to stock up on healthy staples in order to ensure healthy meals. To this end I’ve come up with ten store-cupboard basics, which are both nutritious and easy to store in bulk.

 
So here, in no particular order, follow my ten favourites.

 
RAW HONEY

Raw honey is honey that has not been heated or pasteurised. It is a naturally sterile substance and has been used since ancient times as a home remedy for coughs or sore throats. Used on sterile dressings, it has recently been proved to be beneficial in reducing scarring and accelerating healing after operations.  It contains vitamins C, D and E as well as some B vitamins and traces of minerals, levels varying according to the region in which it is harvested . It is said that honey from any particular area contains components specifically needed to boost the immune systems of those living there, so local may well be best! Manuka honey from New Zealand is considered to have many healing properties, but I prefer to opt for ’home-grown’ versions. 

Use raw honey over cereals, in teas (add it when the liquid has cooled down), in delicious  smoothies and natural unflavoured yoghurt, basically almost everywhere you would usually use sugar.

 
BROWN RICE 
Brown rice is rice that has undergone minimal refining and polishing and therefore still contains high levels of nutrients and fibre. Typically brown rice contains thiamine, niacin, folic acid, biotin, panthothenic acid and pyridoxine. If grown in selenium-rich soil it can be a useful source of this trace mineral, and it also has good levels of potassium, iron, zinc, manganese and magnesium and low levels of sodium. The Chinese words for rice and food are the same, namely fan, and in some of the world’s poorest countries rice is a staple food. Many products, such as cereals, milks, desserts and crackers, are made from rice and can form a valuable part of a wheat-free diet.

 
PULSES (LEGUMES) 
Beans, peas and lentils, collectively known as pulses, are the dried seeds of the legume family. There are approximately 13 000 species, and the Leguminosae is the second largest family in the plant kingdom.

 
Health-wise, pulses are important as they are good sources of protein and soluble fibre and are low in fat. In order to make complete protein it is necessary to combine pulses with nuts, seeds and whole-grain cereals. Think brown basmati rice and lentil dahl, chickpea curry and brown rice pilaf, or even whole-wheat spaghetti with kidney bean ‘bolognaise’.

 
Soya beans are particularly nutritious, as they contain more protein than other pulses and are also a source of iron and calcium. Be aware that they must be fermented or thoroughly cooked – this is important because undercooked soya beans contain a trypsin inhibitor that prevents assimilation of methionine (an amino acid). Fermented soya beans are used to produce tempeh and miso. Make sure the soya products you buy are fermented and made from non-genetically modified beans. Many pulses, such as lentils, chickpeas and mung beans, among others, can also be sprouted, which significantly increases their already impressive nutritional value.

 
OATS 
Scientifically known as Avena sativa, oats are a powerhouse of nutrients and as such a welcome addition to any store cupboard. High in protein (12 g per 100 g), oats are also a good source of the minerals potassium, calcium and magnesium, as well as many of the B-complex vitamins. Oats contain beta-glucan, a special kind of fibre that makes them a good food for blood sugar control (slow energy release) and therefore potentially beneficial to those who are at risk of diabetes or managing their diabetes through diet. Various studies have also shown oats to be useful in lowering blood cholesterol, and with the wide range of oat products available today there really is no reason not to include them in your diet on a regular basis. Rolled oats (large flakes) are less refined and therefore healthier than the other versions.

 
OILS 
The nutritional properties of oils are damaged in varying degrees by processes involving heat and exposure to light and oxygen. The best oils are therefore those which are unrefined and have been mechanically cold-pressed without solvents. When properly stored and correctly used, some unrefined oils can be a good source of essential fatty acids. Soya bean oil, for example, is high in essential fatty acids and provides good quantities of lecithin and phytosterols. Some unrefined oils that may be beneficial to health are flax oil, hemp oil, wheat germ oil and olive oil. Almond, apricot and prune oils can also be used as moisturisers for the skin.

 
NUTS AND SEEDS 
Nuts and seeds are good sources of fat, protein, some fibre and many minerals. With the exception of coconut and pine nuts, most nuts contain linoleic acid which may counteract cholesterol deposits and protect against heart disease. It may be difficult for the body to absorb the minerals in nuts and seeds, as these can be bound up with phytic acid, or oxalic acid in the case of peanuts. Soaking, grinding or sprouting the nuts or seeds or eating them along with a food high in vitamin C can improve absorption. Nuts and seeds do contain some B vitamins but are unfortunately not good sources of vitamin B₁₂.

 
Some nuts and seeds have their own distinctive properties; for example, pumpkin seeds are thought to be good for male fertility, and Brazil nuts are one of the richest sources of the mineral selenium, which may help protect against heart disease and cancer. Add nuts and seeds to salads, fruit medleys and stir-fries, or eat them raw and unsalted as healthy snacks.

 
GARLIC 
Garlic was taken to Britain by the Roman legions, who used to wedge cloves between their toes to help prevent fungal infections on long marches. Fortunately today we have creams for that, but this bit of history is proof of how early on garlic was used as a medicinal herb.

 
In 1858 Louis Pasteur scientifically proved that garlic has a broad antibacterial effect, and today it is also known to be an antidote to heavy-metal poisons. Countries where the population consumes large amounts of garlic on a regular basis seem to have a lower rate of death from heart attacks, and this amazing herb has also been shown to be an effective remedy for catarrh, bronchitis and sinus problems when crushed and taken with honey and lemon juice in a cup of hot water. Although dried garlic flakes and garlic powder are easier to store than the fresh cloves, it is at its best nutritionally when eaten raw. Use it in salad dressings and hummus, and blend it into stir-fries and soups just before serving.

 
Seaweed 
Seaweed is the richest source of natural iodine of all foods and is also high in vitamin B₁₂, which makes it an excellent choice for vegans and vegetarians. With its good levels of potassium, calcium and magnesium, eating it can be a good way to add these important minerals to your diet, and as an added bonus it also contains protein and soluble fibre. Seaweed is rich in beta-carotene, and in China and Japan especially it has long been used in both food and natural medicine.

 
Some varieties of seaweeds are kombu, nori and wakame. Buy them dried and soak them just before use, unless of course you are adding them straight to your soup or stew.

 
MUSHROOMS 
Another food which the Chinese and Japanese have been using for years, mushrooms have recently been shown to be a good source of phosphorus, potassium, B vitamins (including B₁₂) and even some vitamin E. Mushrooms also contain zinc, which can make them a good food for persons with high levels of anxiety or the potential for depression. Oriental varieties such as reishi and shitake are most commonly used for drying and can be used in sauces, soups, stews and stir-fries. Don’t discard the water you have soaked them in, as it can make a delicious base for a stock.

 
CACAO

Mmm, cacao – but isn’t that the base ingredient for chocolate? Yes, I too was surprised to learn that raw cacao is one of nature’s true superfoods, and according to the friendly folks at Soaring Free Superfoods (their website is listed below) it is the highest antioxidant superfood known to man. However, that is only in its raw state, so no, it does not mean you should stock up on milk chocolate by the box-full!

 
Raw cacao is a really good source of the mineral magnesium, monoamine oxidase inhibitors (which allow serotonin and dopamine – the ‘good mood’ neurotransmitters – to stay in the bloodstream longer without being broken down) and some B vitamins, among other nutrients. It’s not surprising that eating a block of dark chocolate with a high cacao content helps with those PMS blues!

As stated before, cacao is at its best in the raw, and as it comes in many forms – beans, nibs or even butter – it’s fairly easy to include it in your dishes as often as you like!

 
So there you have them, ten foods that you can use to create all manner of delicious dishes with the full knowledge that they are healthy and wholesome, providing you with good health from the inside out!

 
Bibliography

The following books and websites were used to gather information for this article:

 
Raw honey: 
http://www.naturalnews.com/022859.html 
http://www.buzzle.com/articles/health-benefits-of-raw-honey.html

Van Straten M. The Healthy Food Directory. Goldenbridge, Dublin: Newleaf, an imprint of Gill & Macmillan, 1999: 203.

Haas EM. Staying Healthy with Nutrition. Berkeley, Calif: Celestial Arts Publishing, 1992: 349. 
 
 
Brown rice: 
http://en.wikipedia.org/wiki/Brown_rice 
http://www.articlesbase.com/health-articles/brown-rice-health-benefits-of-brown-rice-391158.html

Haas EM. Staying Healthy with Nutrition. Berkeley, Calif: Celestial Arts Publishing, 1992: 326-327. 

 
 
Nuts and seeds: 
http://www.vegsoc.org/info/nutsseeds.html 
http://www.healthcastle.com/nuts-benefits.shtml 
Van Straten M. The Healthy Food Directory. Goldenbridge, Dublin: Newleaf, an imprint of Gill & Macmillan, 1999: 100-103. 
 
Pulses and legumes: 
http://www.vegsoc.org/info/pulses.html 
 
Oils: 
Erasmus U. Fats that Heal, Fats that Kill. Burnaby, BC: Alive Books, 1986, 1993: 236-238.  
 
Oats: 
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54 
Van Straten M. The Healthy Food Directory. Goldenbridge, Dublin: Newleaf, an imprint of Gill & Macmillan, 1999: 146. 
 
Garlic: 
Van Straten M. The Healthy Food Directory. Goldenbridge, Dublin: Newleaf, an imprint of Gill & Macmillan, 1999: 71 -73. 
 
 
Cacao: 
http://www.superfoods.co.za/cacao-bean.htm 
 
Seaweed:

Van Straten M. The Healthy Food Directory. Goldenbridge, Dublin: Newleaf, an imprint of Gill & Macmillan, 1999: 90-92.

 
Mushrooms:

Van Straten M. The Healthy Food Directory. Goldenbridge, Dublin: Newleaf, an imprint of Gill & Macmillan, 1999: 94 -95. 

 
]]> http://www.eat-salad.com/nutrition/top-ten-health-foods-for-your-storecupboard/feed/ 0 http://www.eat-salad.com/nutrition/food-labels-how-to-understand-them/ http://www.eat-salad.com/nutrition/food-labels-how-to-understand-them/#comments Mon, 08 Mar 2010 11:50:22 +0000 Lela http://www.eat-salad.com/?p=60 How many times are we told to read the labels on the food we buy? That’s all well and good but one can spend hours reading and it won’t really help unless you know what to look out for so here is a basic summary of what should make you sit up and take notice. Please note that most of the information for this post was taken from a leaflet for the World Cancer Research Fund, please visit their website for further information: www.wcrf-uk.org

Engergy:

Energy is measured in kilojoules (kJ) and kilocalories (kcal), although many people also speak of just plain Calories (Cals). Generally it is accepted that to maintain a healthy weight, women should consume no more than 2000 Calories a day and men 2500 Calories. One Calorie is equivalent to 4,186 kilojoules so to work out your kilojoule allowance you would multiply the number of Calories by 4,186, you can also use the converter at: http://www.jsward.com/cooking/appendices.shtml.

Naturally, these are only guidelines and people who do sport and/or lead a very active lifestyle would need more Calories, children would need less.

Try to balance the Calories you take in with the Calories you use up through exercise and conscious food choices.

Protein:

On food labels, protein is expressed in grams (g). We need protein for growth and repair, it also plays a role in metabolism. When choosing protein to include in your diet, try to opt for fish, poultry, game or vegetarian sources such as tofu as red meat can be high in saturated fat.

On the Eat-Salad Lifestyle, we recommend having at least one protein based meal a day, preferably from fish, poultry, game or vegetarian sources. Include nuts in your diet as these are also a good protein source.

Carbohydrate:

Just like protein, carbohydrate is expressed in grams (g). Remember though that often the amount of carbohydrate indicated on a food label includes both complex and simple carbohydrates(sugars). Ideally we should try to base our carbohydrate meals around complex carbohydrates such as brown rice, wholemeal breads and wholemeal pastas.

Some food labels make a distinction between sugars and complex carbohydrate content, making it easier to see how much sugar you are consuming in your daily meals.

On the Eat-Salad Lifestyle, we recommend that you include only complex carbohydrates in your meals when possible, these give a slow release of energy, helping you to stay active and alert for longer during your day.

Fat:

Fat contains twice as many calories as carbohydrates and protein. By now we are all aware that there are good fats and bad fats. Fats such as saturated and Trans fats are the bad guys and too much of these fats in our daily diet can lead to an increased risk of obesity, heart disease and some cancers. Unsaturated fats are the good guys and are the best to include in a healthy diet, as some fat is necessary for optimal health.

Some sources:

Saturated fats: meat, dairy products, processed foods.

Trans fats or hydrogenated fats: margarines, some ready meals, some processed foods such as biscuits or cakes.

Unsaturated fats:

Monounsaturates: olive oil, nuts, avocadoes.

Polyunsaturates: oily fish, nuts and seeds, sunflower and soya oils (take note that all oils should be kept away from light and oxygen, otherwise their nutritional value deteriorates, thus oils sold in clear bottles are not a valuable addition to a healthy diet).

On the Eat-Salad Lifestyle we recommend that you take an Omega 3,6,9 supplement, eat oily fish at least twice a week, add nuts and seeds to your daily diet and use cold pressed, extra virgin olive oil for all cooking and salad dressings. Flax seed oil can also be a healthy addition to salad dressings but should not be used for cooking.

Generally it is recommended that women should aim for no more than 70 grams of total fat a day (of which 20 grams can be saturates) and men for no more than 95 grams a day (of which 30 grams can be saturates). Again these are only guidelines and individual needs will vary.

Fibre:

There are two types of fibre, soluble and unsoluble fibre, both which are good for us. Soluble fibre can assist in controlling blood glucose (sugar) levels and can also have a beneficial effect on blood cholesterol levels. Soluble fibre can be found in pulses, fruit and vegetables and oats.

Insoluble fibre is the kind that helps to keep our bowels regular and is mainly found in wholegrain breads, bran products and cereals.

Foods that contain more than 6 grams of fibre per 100 grams are thought to have good levels of fibre.

Sodium:

Sodium is part of salt and is listed in grams or milligrams (mg) on food labels. If a label does not list the sodium and salt content seperately you can work it out yourself by multiplying the sodium content by 2,5.

For example: o,4 g of sodium x 2,5 = 1 gram of salt.

Some salt is necessary in a healthy, balanced diet but most of have a daily intake that is much too high. Try to eat less than 6 grams (about one level teaspoon) of salt a day (2,4 g of sodium). Watch out for ‘hidden’ salt in processed and canned foods and try not to add salt to your food at the table.

On the Eat-Salad Lifestyle we recommend that you experiment with using herbs, spices and vegetable based flavourings to enhance the taste of your food. Coarse sea salt, Maldon salt or Himalayan rock salt are good sources of minerals and are a tasty alternative to table salt as we know it.

Ingredients:

It is useful to know that ingredients on a food label are listed in descending weight. Thus the first ingredient is the main ingredient in the product. Take a look at the label to make sure that products contain good levels of what they claim to contain.

Use by date:

Foods are unsafe to eat after this date.

Best before date:

Foods can still be safe to eat after this date but may not be at their best anymore.

Food labels often also contain storage and cooking or defrosting instructions, try to follow these guidelines to ensure optimal taste once your food is prepared.

The United Kingdom Food Standards Agency gives the following guidelines for food labels:

Total Fat: A lot per 100 g of food= 20 g or more

A little per 100 g of food = 3 g or less

Saturates: A lot per 100 g of food = 5 g or more

A little per 100 g of food = 1 g or less

Sodium: A lot per 100 g of food = 0,5 g or more

A little per 100 g of food = 0,1 g or less

Sugars: A lot per 100 g of food = 10 g or more

A little per 100 g of food = 2 g or less

Remember that ultimately we are responsible for what we put into our bodies, equipping ourselves with the knowledge to make healthy choices is a responsibility which we should take seriously, our bodies will thank us!

Most of us are really ‘connected’ to how we eat. I’ve recently been doing research for an article on vegetarianism and fruitarianism and it made me realise yet again how intimately we view our diet. Even if  you are someone who doesn’t ‘pay much attention’ to food, just wait until you are asked to change  your way of eating and you will be surprised at how important your food suddenly becomes! So, with this in mind, my reasoning is such, if I change/improve/expand my relationship with food, this will directly impact on the rest of my life..

From March 2010, I will be posting my experiences of the ‘Eat-Salad’ way of life, reporting on what it’s like to ‘practise what I preach’ and you are as always welcome to comment or mail me with any questions. I do not claim to be an expert in any field and none of my posts should ever be seen as medical advice, these are my own opinions and/or research and where possible I will try my best to give links/references and acknowledgements when I use the writings or work of others to support my posts. If I have not credited where credit is due, please do let me know.

See you in March!

What is a carbohydrate?

Carbohydrates are made up of carbon, hydrogen and oxygen and are the product of photosynthesis in plants. As they contain carbon and come from living sources they are classified as organic molecules.

Types of carbohydrates:

Carbohydrates are classified according to their structure and as such there are three main classifications: sugars, starches (there is the answer!) and fibre. Sugars are further divided into monosaccharides such as glucose, fructose and galactose and disaccharides such as lactose, sucrose and maltose. Starches are also known as polysaccharides or complex carbohydrates (because they are made up of long chains of glucose molecules, unlike mono- or disaccharides). Fibre is mainly found as indigestible cellulose in the coverings of cereals grains or the skins of fruits and vegetables.

So how is starch different to carbohydrates?

Well, as we can see above, starch is one ‘type’ of carbohydrate, thus a ‘no-starch’ diet will mean that you are cutting out one form of carbohydrate but not all of them. A ‘no-carbohydrate’ diet, if followed correctly(and technically) would mean that you are cutting out all forms of carbohydrates, which includes sugars and fibre. We all know that some sugar is needed in a healthy diet and fibre is a rather important part of good digestion so this leads me to say that probably a ‘no-starch’ or ‘low-starch’ diet is a slightly better option than a ‘no-carbohydrate’ or ‘low-carbohydrate’ diet. However, please note that it is in no way my recommendation that anyone goes on either of these diets. A healthy diet (even one for weight loss in particular) should include all the food groups, rather focus on eating the right kind of carbohydrates in healthy amounts than leaving them out all together.

So what are healthy carbohydrates?

Well, it depends on your individual needs. A sportsperson or athlete may require different kinds of carbohydrates than someone who is more sedentary in their daily life. However as a general rule of thumb, it is better to look at the complex carbohydrates (starches) such as whole grains(rice, corn), potatoes and carrots for sustained energy and some simple sugars combined with fibre in the form of fruits. Honey is also simple sugar which is a good source of ‘quick-release’ energy. Refined carbohydrates such as cakes and pastries are best avoided, not only do these products contain high levels of unhealthy fats, the carbohydrates they contain can elevate glucose levels in the blood and tissue, thus a diet rich in these foods could lead to blood-sugar imbalance and other sugar-related health problems. As always, moderation is key!

A final note on weight loss:

If you are trying to lose weight, try to investigate how you can change your entire diet to contain foods which are conducive to health and well-being rather than ‘cutting out’ or avoiding one type of food only. By removing a particular food or food group from your diet, you stand the chance of developing nutrient deficiencies later on and you are also not looking at why you are carrying excess weight and how you can improve your lifestyle and choices. Common sense goes a long way and in addition educating yourself about healthier foods is a good way of taking the first step on your weight-loss journey.

I hope this has provided some answers! As always, feel welcome to comment or drop me an email!

Magnesium

Are you familiar with the mid-morning blues? That feeling that even after eight hours of sleep you could have used at least another two? You may be deficient in magnesium.

Along with sodium, potassium and calcium, magnesium is one of the four macrominerals, essential to all life. A study in the 1960s by American physician Dr Palma Formica tested the effects of magnesium and potassium supplements on 100 people suffering from fatigue. The study included 84 women and 16 men, all of whom were given extra magnesium and potassium for five to six weeks. The findings were astounding: 87 of the volunteers improved, even those who had been suffering from fatigue for more than two years. The subjects became cheerful, alert and energetic, and some even recorded getting by on six hours’ sleep a night when they had struggled to feel rested on twelve hours’ sleep before they started taking the supplements.1

Magnesium is thought to combat fatigue because it helps release energy in the body. It also plays a role in the production of melatonin, which helps to regulate sleep; this production is disturbed when levels of magnesium are insufficient. As well as being helpful in treating fatigue and insomnia, magnesium plays a role in preventing and treating a host of other common ailments from the premenstrual syndrome (PMS) to heart problems.

A MINERAL WITH HEART
Magnesium helps the heart to function, and good levels of this mineral are associated with a decreased risk of heart disease.2

The mineral calcium contracts muscles whereas magnesium relaxes them, so when magnesium levels in the body are low more calcium can flow into the vascular muscle cells, which makes them contract. This contraction causes tighter blood vessels and thus higher blood pressure. Severe magnesium deficiency in the heart causes its muscles to go into spasm, and there is evidence that some heart attacks are in fact not caused by obstruction but by cramping of the coronary arteries, which cuts off oxygen supply to the heart. Good levels of magnesium can prevent these effects, as magnesium is thought to dilate blood vessels and relax heart muscles.
Magnesium also helps to make platelets, the tiny blood cells that form clots, less sticky and so prevents blood clots from forming.

MAGNESIUM FOR ATHLETES
The muscle relaxing properties of magnesium are good news for athletes. In sports medicine, supplementing with magnesium has been shown to help athletes work out for longer; this is thought to be a secondary effect of the role magnesium plays in the body’s energy production. In addition, supplementing with magnesium enhances membrane function when the mineral binds to phosphate groups of the phospholipids on cells and organelle membranes, thus stabilising the membranes and helping prevent exercise-induced injury.3 Magnesium has also been successfully used in the treatment of ‘restless legs syndrome’.

A BONE BUILDER
Around 57% of the magnesium in the body is found in the bones. Magnesium is necessary for bone formation, and many people diagnosed with osteoporosis are found to be suffering from magnesium deficiency. Magnesium is necessary for calcium metabolism and for converting vitamin D to an active form in the body. It also helps to bind calcium to tooth enamel.

MAGNESIUM AND DIABETES
The International Medical Veritas Association (IMVA) has identified magnesium deficiency as one of two major factors linked to the worldwide rise of diabetes, in particular type 2 diabetes, in recent years. The other is chemical poisoning. Magnesium supplementation has been shown to improve insulin sensitivity, so magnesium repletion may play a role in delaying the onset of type 2 diabetes and potentially warding off some of its complications such as cardiovascular disease and nephropathy. Without magnesium, insulin is not able to transfer glucose into the cells. Glucose and insulin then build up in the blood, causing various types of tissue damage. The role of magnesium in relation to insulin means that it is also helpful to sufferers from (of) hypoglycaemia.

DNA
Magnesium is an intracellular nutrient. It is needed for DNA production and function, and it activates enzymes that are important for protein and carbohydrate metabolism. In fact, magnesium is a co-factor in more than 300 enzymatic processes in the body. The electrical potential across cell membranes is modulated by magnesium, so it affects how nutrients pass back and forth, into and out of the cell.

THE ANTI-STRESS MINERAL
Magnesium is often called the anti-stress mineral because of its role in relaxing skeletal muscles and the smooth muscles of the gastro-intestinal tract and blood vessels. To fulfil these and other functions properly, magnesium must be balanced in the body with calcium, phosphorus, potassium and sodium chloride.

A DETOXIFICATION AID
As magnesium is a crucial factor in the natural self-cleansing and detoxification responses of the body, many detox programmes recommend a warm bath with a handful of Epsom salts (magnesium sulphate); in fact, many commercially prepared bath salts contain magnesium sulphate as one of their main ingredients. Epsom salts in your bath have a relaxing effect on your body because magnesium sulphate, which is absorbed through the skin, is necessary for the production of serotonin, a mood-regulating neurotransmitter that may increase feelings of relaxation and well-being.
Magnesium sulphate can also be used to dehydrate (draw) boils, carbuncles and abscesses.

DEPRESSION, MIGRAINES AND MENTAL ILLNESS
Magnesium’s role in the production of serotonin means that it is helpful in the treatment of depression. In addition, a brain that is deficient in magnesium is more susceptible to allergens, foreign substances that bring about symptoms similar to those often found in mental illness.

Studies have also shown that treatment of acute migraine with intravenous magnesium sulphate is effective, safe and well tolerated.4

A HORMONE HELPER
When taken in combination with zinc and vitamin B6, magnesium can help to alleviate many hormone-related problems, including PMS. A study at the Institute of Optimum Nutrition in the United Kingdom, which involved 182 women, found that supplementing magnesium in combination with vitamin B6 was twice as effective as using vitamin B6 alone.5

Vitamin B6 needs zinc in order to work properly in the body, so taking magnesium (200 – 400 mg), vitamin B6 (100 – 200 mg) and zinc (20 mg) daily can help to balance the hormones and also assists in fertility.

WHAT ELSE IS IT GOOD FOR?
Some hangover symptoms could be caused by magnesium depletion, and it is possible that taking some magnesium and thiamine (vitamin B1) as well as drinking extra water can help prevent some of the symptoms of ‘the morning after’.

A deficiency in magnesium can cause a rise in histamine levels, so supplementing with magnesium could reduce allergic reactions. Magnesium has been successfully used in intravenous solutions with other nutrients to relieve acute asthma attacks, and because of its nerve and muscle relaxing effect it can be helpful in reducing epileptic seizures caused by nerve excitability. This macromineral has also been used in the treatment of eclampsia, seizures in a pregnant woman that are unrelated to brain conditions and usually occur after the 20th week of pregnancy. In some countries magnesium has been used for many years to help prevent premature labour.3

A study conducted in the Department of Nutrition, Harvard School of Public Health, showed that patients taking oral supplements of magnesium and vitamin B6 experienced relief from recurring kidney stones. It was found that when magnesium was discontinued, the kidney stones returned until supplementation was resumed.6

DEFICIENCY AND TOXICITY
Toxicity due to magnesium overload is almost unknown as any excess is usually excreted in the urine and faeces. However, symptoms of toxicity can occur if calcium levels in the body are too low. These include hyper-excitability and depression of the central nervous system. Magnesium deficiency is more common, and can be caused by stress triggering an increase in magnesium excretion in the body. Adequate magnesium absorption can also be adversely affected by too many meals high in protein and fat, excessive alcohol use, and/or a diet high in phosphorus or calcium (calcium and magnesium can compete with each other). Deficiency symptoms include fatigue, irritability, PMS, insomnia and a poor memory. If you are taking birth control pills and/or diuretics or are postmenopausal you may well benefit from increasing your magnesium intake.

FOOD SOURCES
Good dietary sources of magnesium include seafood, seeds, legumes, soy flour, tofu, nuts (in particular almonds, pecans, cashews and Brazil nuts), whole grains (especially wheat germ and bran), millet, brown rice, avocado and dried apricots. Magnesium is an alkaline earth mineral like calcium, and is known as the ‘iron’ of the plant world. This mighty mineral is to chlorophyll (the green pigment of plants) what iron is to haemoglobin. As such, magnesium sulphate is often used in agriculture and gardening to correct magnesium deficiency in the soil. The central atom of the chlorophyll structure is magnesium, and this is why eating green veggies (especially dark green ones) is one of the easiest ways to increase your magnesium intake.

SUPPLEMENTS
Magnesium is best used in combination with calcium (in a 2:1 ratio of calcium to magnesium) and should be taken between meals on an empty stomach. Both these minerals are alkaline, so they reduce stomach acid and are therefore poorly absorbed if taken with food. Absorption can be improved by taking calcium and magnesium with vitamin C as ascorbic acid. The optimal recommended intake for adults is 400 mg daily, of which 170 – 260 mg should ideally come from your diet and 75 – 225 mg can be supplemented if necessary.

Magnesium deficiency is easy to correct, and if we are aware of our body’s messages we will notice if we are not getting enough of this powerhouse macromineral. Please remember to consult your doctor and a knowledgeable dietician or nutritionist before embarking on any supplemention programme or making any changes to your medication.

As always, the message is to keep a balance in all things, and listen when your body speaks.

References.
1. Kenton L. The Powerhouse Diet. London: Ebury Press, Vermilion, 2004: 28.

2. Altura B. Magnesim in cardiovascular biology. Scientific American 1995; May/June: 28-35.

3. Fawcett WJ, Haxby EJ, Male DA. Magnesium: Physiology and pharmacology. British Journal of Anaesthesia 1999; 83(2): 302-230.

4. Demirkaya, Seref M.D; Vural, Okay M.D; Dora, Babur M.D; Topcuoglu, Mehmet Akif M.D, ‘Efficacy of Intravenous Magnesium Sulphate in the Treatment of Acute Migraine Attacks.’ August 2000 (‘The Journal of Head and Face Pain’, American Headache Society, Volume 41, Issue 2, Pages 171-177)

5. Springford M, Truman L. ION Research Project 1996.( Holford P. 100% Health. London: Judy Piatkus Publishers, 1998.page 56)

6. Gershof SN, Prien EL. American Journal of Clinical Nutrition 1967; May.

Recommended reading
Holford P. 100% Health. London: Judy Piatkus Publishers, 1998.

Kenton L. The Powerhouse Diet. London:  Ebury Press, Vermilion, 2004.

Clark J. Bodyfoods for Women. London: Orion Books, 1997.

Holford P. Supplements for Superhealth. London: Judy Piatkus Publishers, 2000.

Elson H. Staying Healthy with Nutrition. Berkeley, Calif.: Celestial Arts Publishing, 1992.

Pressman AH, Buff S. Complete Idiot’s Guide to Vitamins and Minerals.(Alpha Books, Indianapolis, USA, 2000, ISBN: 0028639642)

Dean C. The Miracle of Magnesium. (Ballantine  Books, New York, USA, 2003)

http://en.wikipedia.org/wiki/Magnesium-sulfate.
www.magnesiumforlife.com/detox_chelation.shtml
www.imva.info/diabetes.shtml
Nadler JL. Oral Magnesium Supplementation. www.mgwater.com/diabetes.shtml
http://www3.interscience.wiley.com/journal/119014522/abstract
http://bone-muscle.health-cares.net/osteoporosis-magnesium.php
http://bja.oxfordjournals.org/cgi/reprint/83/2/302

Benefits:

In no particular order, here follow what I consider to be the top five benefits of dairy products:

Probiotics:

‘Friendly’ intestinal bacteria, Lactobacillus acidophilus and Lactobacillus bulgaricus are used to make yoghurt and as such, yoghurt can be an useful aid in digestion. Acidophilus yoghurt helps to reimplant normal colon bacteria, so yoghurt is a good food after having taken a course of anti-biotics which may have destroyed these bacteria. The friendly bacteria also aid in the production of many B Vitamins. In addition, yoghurt is low in fat and calories and contains good levels of calcium. Yoghurt is also helpful in preventing yeast infections in a woman’s vaginal tract.

Weight Control:

Milk is rich source of leucine, a branched chain amino acid. Because of the high leucine content, dairy proteins can help in weight control programmes. Leucine helps to increase fat loss and promotes lean muscle tissue, it also helps to regulate blood glucose levels. Muscle uses more calories than fat so leucine also contributes to weight control by helping to increase the muscle to fat ratio in the body.

Blood Pressure Control:

Casein and whey, both found in dairy, are rich sources of angiotensin converting enzyme inhibitory peptides, which have been shown to reduce blood pressure in various animal and human studies. Thus consuming low – fat (full fat would contribute to high blood pressure) dairy products could assist in keeping blood pressure normal in individuals who struggle with high blood pressure.

Cheese:

Cheese is a high protein, high calcium food which contains good levels of Vitamin A and other minerals and if well tolerated and used sparingly it can be a nutritious addition to a well-balanced diet. However, moderation is key and low fat, low sodium cheeses are the healthiest options. Sheeps
or goats milk cheeses are available for those avoiding cow’s milk products in particular.

Source of short and medium chain fatty acids:

Butter, a dairy product, is a good source of short and medium chain fatty acids. It is a healthier option than margarine, especially with regards to the processing margarine undergoes in order to achieve the smooth end result. Butter also has antimicrobial, anti-tumour, anti-fungal and immune stimulating properties. Butter is also a good source of the trace minerals chromium, iodine, manganese, zinc and selenium. Butter also has the advantage of being directly absorbed by the small intestine. If good olive oil is not available I usually find butter to be a good alternative to melt over vegetables or use to stir-fry foods with.

Drawbacks:

Again, in no particular order, here follow, in my opinion, the top five drawbacks of dairy and dairy products:

High fat content:

Fat in milk and milk products could increase cholesterol and blood triglyceride levels which can create problems with high blood pressure and heart disease. Full fat milk products can include butter, cream, ice-cream and full fat cheeses and ‘drinking’ milk. Low fat versions are usually available (not for butter) but this affects the Vitamin D and Vitamin A content of those products.

Poor absorption of nutrients:

Excess consumption of milk and milk products for an extended period of time can cause poor mineral absorption in the intestines. This is because stomach acid is neutralised by milk which often leaves protein partially digested. Milk also causes extra mucous production in the intestines, this
mucous lines the intestinal wall forming a hardened lining with food residues and so it becomes difficult for minerals and other nutrients to be absorbed. Strangely enough calcium absorption suffers when has been drinking milk or eating milk products for a long time, this is because milk helps alkali forming putrefactive bacteria to live in the intestine, which creates conditions unsuitable for the absorption of many minerals, especially calcium. Thus even though milk contains high levels of calcium, the consumption of milk can prevent that calcium from being properly absorbed!

Cancer:

Recent studies have found a link between lactose and ovarian cancer. This is because lactose is believed to over-stimulate hormone production which causes tumour growth. High levels of oestrogen, which is found in pregnant cows has been cited as a possible contributing factor in the cause of breast cancer.

Osteoporosis:

There is an inverse relationship between calcium and protein. High protein intake results in calcium loss. As dairy is a high protein food, a high dairy intake could deplete calcium levels in the body, causing a higher risk of developing osteoporosis later in life.

Production of phlegm:

Consuming high levels of dairy causes the production of phlegm, often aggravating asthma. People with dairy sensitivities also find that consuming these products can cause outbreaks of eczema, removing dairy from the diet will often cause the eczema to disappear.

Conclusion:

I feel that if we all could consume raw, organic milk and milk products made from raw milk, which was not further processed or heated unduly then we could probably derive quite a lot of benefit from these products.
I don’t think that anything in excess is good for the body but a moderate intake of raw milk and milk products should not affect a healthy body in a negative way and can be a good and enjoyable part of a well-balanced diet.
I do not feel that the ‘evil’ here is necessarily dairy but rather the processing which changes that dairy. As with many things, the original, raw and organic version is best for us and the planet.

Rye:

Rye is a grass (Secale cereale) closely related to wheat and barley and is used in many countries worldwide for products ranging from bread to Vodka.

Nutrition:

Rye ferments in the gut to produce short-chain fatty acids and arabinoxylan, which has similar heart healthy attributes as the beta-gluten in oats. Rye also contains soluble fibre which helps slow down the release of carbohydrates and sugars, thus you feel ‘full’ for longer, a good aid in weight-loss programs. The sugars in rye are mostly fructans, a type of fructose, which help to give this grain a slightly sweet taste. This also makes rye a good option for those with type 2 diabetes.
Research done by Fazer, a Finnish company, has also shown rye to contain prebiotics thus making it a good cancer prevention food. Certain lignans (plant compounds) found in rye, help intestinal microflora to form enterolactone and enterodiol which have been shown to reduce the risks of certain cancers.
In addition to all these attributes rye also contains less gluten than wheat making it a good substitute for those with a gluten sensitivity though not for coeliacs. It contains good amounts of iron, zinc, calcium, magnesium, phosphorous and some B vitamins, especially B1, as well as high levels of protein and Vitamin E. ‘Light Rye’ has been refined thus most nutritional benefit is found in ‘dark rye’ products.

Rye flour can be used to make pizza bases and stale rye bread fried in extra virgin olive oil makes great croutons.

Millet

The use of millet dates back to Biblical times and it is widely used in countries such as Egypt, China, Japan, Manchuria and large areas in Africa and the Indian subcontinent. It is also used extensively by the Hunza, peoples of the Himalayas. Millet is used in soups, as a cereal, as porridge and to make flat breads like chappatis or pancakes like rotis. It is also used as animal feed in many countries. It grows well in hot, dry climates where grains such as wheat and rice do not thrive.
There are four major types of millet: Pearl, Foxtail, Proso and Finger Millet, of these, Pearl Millet is usually chosen for human consumption. Millet has a very hard hull which is indigestible thus it has to be hulled before it can be used. However, the hulling process does not affect the nutrient levels as the germ stays whole throughout the process. It takes only 65 days to grow from seed to a harvestable plant and is thus very useful in countries and areas where large groups of people need nutritious food.

Nutrition:

Millet seeds contain phytochemicals like phytic acid, which is said to lower cholesterol and phytate, which may reduce cancer risk. It has nearly 15% protein and is non – glutinous, which is good news for coeliacs. It is a warming grain so can help heat the body internally.
Millet contains lecithin, Vitamin E, high amounts of fibre, some of the B – comlex vitamins (niacin, thiamine, riboflavin), some amino seeds and high levels of magnesium, phosphorous, potassium and iron. Millet hulls and seeds contain a substance which can limit iodine uptake to thyroid which could cause goiter and may explain the high incidence of this in countries which consume large amounts of millet in their daily diet.
Millet can be cooked like a porridge or can be soaked overnight and then steamed until tender. It can be popped like corn and also used as flour for pancakes or flatbreads. It makes a good addition to stews, soups and casseroles and can be used as a stuffing once cooked. Millet can also be sprouted. (www.chetday.com)

Oats ( Avena Sativa )

Oats can grow quite well in poor soil conditions and roasted after being harvested to them a distinctive flavour. Even though oats are hulled, like millet, the hulling process doesn’t strip away the bran and germ which means that they keep their fibre and concentrated nutrients.

Nutrition:

Beta-glucan, a type of fibre, can be found in oats, oat-bran and oatmeal. This fibre helps to lower cholesterol levels which makes oats good for helping to prevent stroke and heart disease.
As well as the fibre, oats also contain anti-oxidant compounds called avenanthramides which help stop free-radicals from damaging LDL (good) cholesterol and so helping prevent heart disease. Beta-glucan also helps increase the immune systems ability to respond to bacterial infection. It does this through helping neutrophils reach the site of infection more quickly and enhances the neutrophils ability to kill off bacteria. The beta-glucan in oats also means that oats causes a much lower rise in blood sugar compared to white bread or white rice and so is good for those with Type 2 diabetes.
Oats contains high levels of Magnesium, which is a co-factor for certain enzymes involved in insulin secretion and the body’s use of glucose. In addition to Mg, oats also contain good levels of selenium, which works with Vit.E in many different anti-oxidant systems in the body.
The UK Womens’ Cohort study found that pre-menopausal women eating a diet high in fibre (such as supplied by oats) halved their risk of developing breast cancer, an intake of 30g of soluble fibre is recommended daily. Oats also contain plant lignans which are converted in our intestines (by friendly bacteria) into mammalian lignans which are thought to protect against hormone-dependent cancers and heart disease. Oats also contain good levels of Manganese, Tryptophan, phosphorous, thiamine (B1) and protein.

Purines:

Oats also contain purines, naturally occurring substances found in plants, animals and humans. Purines can be broken down to form uric acid which contributes to gout and the formation of kidney stones. For individuals who suffer from gout it may be wise to avoid excessive intake of foods containg purines. However excessive intake of any food is unwise. With all things, balance is key.

Oats does contain some gluten and is thus not recommended for coeliacs. However, people with a wheat sensitivity have been known to tolerate oats and oat- products.

Please take a look at the Salad Factory page for a great granola recipe:-)!

Sexual Vitality:

Sexual Vitality or sex drive can be influenced by a variety of factors in our daily life. Stress, anxiety, poor body-image, excess weight, boredom, hormonal imbalance and even various environmental factors are but a few which can have a detrimental effect on our desire for sex. Nutrition can play a large role in eliminating some of these factors and that is what we will be looking at here.

Aphrodisiac foods:

Who does not know the story of oysters and champagne? This could be largely due to oysters’ high zinc content, an important nutrient for supporting male prostate function. In fact many sea-foods such as shellfish, fish and mineral rich seaweeds can enhance vitality and so influence sexual well-being. Fresh fruits and vegetables, think luscious strawberries and juicy mangoes as well as crisp celery, contain nutrients which support sexual function.
Unfortunately milk products such as ice-cream or cheeses could have a sedative effect on sexual energy so it is probably best to keep these to a minimum and may explain why many people find ice-cream soothing when emotionally upset.

Herbs and Sexual function:

There are various herbs which are said to boost sexual vitality, especially in Traditional Chinese Medicine. Examples of these are as follows:
Dong Quai – a ‘female’ herb that is an anti-spasmodic for cramps, a hormonal tonic and a blood purifier.
Ginseng root – supports general vitality and can be a help for both men and women if fatigue is the cause of sexual disinterest.
Fo-ti-tien – used for males as a kidney tonic and diuretic and to help enhance fertility.
Other herbs and spices which have a warming and stimulating effect on the body, so simulating the effects of sexual arousal include: cayenne pepper, chilli peppers, cumin, curry, garlic and ginger.

Key nutrients for Sexual Vitality:

Vitamin A – essential for formation of sperm and sex hormones, can be found in broccoli, papaya, eggs, pumpkins, carrots, apricots, tomatoes and dandelion greens.
Vitamin C – anti-oxidant which helps protect sperm from free-radicals and can be found in chilli peppers, tomatoes, citrus fruits, strawberries, broccoli and spinach.
Vitamin E – helps with the formation of sex hormones and sperm and can be found in asparagus, peas, spinach, nuts, eggs and grains.
Vitamin B6 – decreases the risk of erectile dysfunction and helps to combat symptoms of PMS, it can be found in oats, beans, wheat germ, yeast and bananas.
Vitamin B12 – deficiency can contribute to impotence and infertility, it can be found in meat, shellfish, fish and eggs.
Calcium – helps reduce PMS symptoms and builds strong bones, it is found in sardines, brazil nuts, tofu, almonds and seaweed.
Folate – important in development of sperm, helps to prevent birth defects, facilitates the production of dopamine and can be found in beans, dark green leafy vegetables and in grains.
L-arginine – important in facilitating erections and vaginal lubrication, it can be found in meat, seeds, grains and nuts.
Magnesium – helps with preventing cramps and other PMS symptoms. A relaxing nutrient, found in apples, avocadoes, apricots, fish, tofu, nuts and wholegrains.
Niacin – could enhance sexual flush and tactile sensation and is found in dates, asparagus, beans, avocadoes, peanuts, fish, lean meats, peas and broccoli.
Pantothenic acid – may improve endurance and plays a role in the formation of sex hormones, it can be found in beans, broccoli, molasses, poultry, nuts, eggs and beef.
Selenium – deficiency of this important nutrient has been linked to miscarriage in pregnant women and to infetility in both sexes, it can be found in brown rice, garlic, eggs, meat and Brazil nuts.
Thiamin – boosts energy and can be found in beans, seeds and wholegrains.
Zinc – helps prevent PMS symptoms, deficiency can lead to miscarriage in pregnant women, zinc is also important to sperm and testosterone production and can be found in meat, fish, shellfish, eggs, pumpkin seeds, garlic, spinach and wholegrains.

Maintaining a healthy weight, good cardiovascular health and strong circulation through regular exercise and a healthy diet will go a long way to increasing sexual vitality. Balanced hormones are also an advantage of healthy diet and regular physical activity. Being open and honest with your partner and taking care of ones sexual responsibility also helps to prepare the floor for a long and healthy, mutually fulfilling sexual relationship, which in turn may contribute to a longer and happier life.

Glucagon and Insulin

Glucagon and Insulin are 2 hormones produced in the pancreatic islets (Islets of Langerhans), glucagon is secreted by the alpha cells (which along with delta and pancreatic polypeptide cells are found in the outer portion of an islet) and insulin is secreted by the beta cells (found near the center of an islet ). The relationship between glucagon and insulin is an antagonistic one, when there is high levels of insulin there will be low levels of glucagon and vice versa. Between them they help to keep the blood sugar level stable.

Secretion of Glucagon and Insulin:

When blood sugar levels drop below the set-point insulin secretion is inhibited and the alpha cells secrete glucagon. On the other side of the scale, when blood sugar levels rise too far above the set-point then the beta cells will secrete insulin, this then inhibits glucagon ( they operate on a negative feedback loop ).

Effects of Glucagon and Insulin on the Liver:

Glucagon:
- speeds up the breakdown of glycogen to glucose in the liver (and skeletal muscle) cells. Thus glucose storage stops.
- It stimulates the liver cells to synthesize more glucose from the glycerol which is absorbed from the blood.
- Fat production stops.

Insulin:
– speeds up the formation of glycogen from glucose in the liver ( and the skeletal muscle cells).
– stimulates liver cells to synthesize fat from glucose.

Effect of Glucagon and Insulin on Blood Sugar Level:

Glucagon:
As well as its effects on the liver, glucagon also increases the breakdown of fat into fatty acids in adipose tissue which leads to fatty acids being released into the blood ( so providing energy for the cells). It also stimulates glucose release into the blood. All these effects together combine to cause blood sugar to rise back to a normal level.

Insulin:
Including its effects on the liver, insulin also stimulates most of the body cells to take up more glucose form the blood and it increases the rate at which glucose is used as an energy source. All the effects of insulin on the body, together ensure that blood sugar drops down to a normal level.

An example of how Glucagon and Insulin control Blood Sugar Level:

One eats a meal which causes a great rise in the blood sugar level (eg. a meal high in carbohydrates) ( a hyperglycemic effect), this signals the pancreas (more specifically the beta cells of the pancreatic islets) to secrete the hormone insulin. This release of insulin causes body cells to take up more glucose from the blood, the cells to use up glucose faster as an energy source, glucose from the liver and skeletal muscles to be used to form glycogen and fat to be made from the glucose in fat tissue and liver cells. All these together cause the blood sugar level to drop back to a normal level. A few hours pass and eventually the blood sugar level will drop below the normal( or set point ) level when all the nutrients which had been supplied by the meal have ceased to circulate in the blood (hyperglycemic effect). This drop in blood sugar signals the pancreas to stop secreting insulin and start secreting glucagon (from the alpha cells in the pancreatic islets). This causes glycogen in the liver and skeletal muscle cells to be broken down into glucose more quickly, it causes more fats to be broken down into fatty acids and glycerol in the fatty tissue and also then that the fatty acids and glycerol are released into the blood so the cells can use them as an alternative energy source to glucose. It also stimulates an increase of glucose synthesis (from the glycerol absorbed from the blood) and of the release of glucose into the blood. All of this causes the blood sugar level to rise again to a normal (set-point) level.

Glucagon and Insulin may seem to be working as enemies of one another but eventually their ultimate goal is the same. They both help to maintain a normal blood sugar level. Just one of them cannot do this on its own. Another amazing example of the bodys drive for balance on all levels.