So what, exactly, is the ‘Eat-Salad’ way of life?

Mmm, the million dollar (I hope!) question. Well, the ‘Eat-

Salad’ way of life consists of a few building blocks:

Diet:

The ‘Eat-Salad’ way of eating includes: whole grains,

fruits and vegetables which are local and in season, vegetable

proteins, legumes, healthy cold-pressed oils, nuts, seeds and if

you are not a vegetarian, fish, poultry and game.

It excludes  wherever possible: artificial sugars such as aspartame, white

flour and white flour products, unhealthy fats, red meat,

caffeine, soft drinks, most alcohol and artificial flavourings

such as msg. Both these lists are in no way exhaustive.

Basically on the ‘Eat-Salad’ way of life, one tries to eat

simply, including food as close to it’s natural state as

possible. I am not brave enough to try an all-raw diet for

longer than a few days so for me it is about attempting to make

my daily diet 75% raw foods, which for most of us could be

enough of a challenge!

Exercise:

Daily exercise is something which no-one should

compromise on, even if you can only walk to the corner and back

or jump on a rebounder for 10 minutes, slowly building up to a

longer time. Not only does exercise help you to build up fitness

levels and stamina, it also helps you to release plenty of those

feel-good endorphins and improve your respiratory function. As a

general guideline one should aim for an absolute minimum of 3

thirty minute sessions a week, one thirty minute session a day

would of course be far more ideal!

I love exercise such as yoga, swimming, walking and cycling and

when possible, dancing. The important thing is to find something

which you genuinely enjoy doing and being realistic as to how

much you can do, taking it one step at a time!

Reflection:

In order to live a truly balanced life, it is also

important to take some time in which to just reflect. This could

take the form of meditation, ten minutes of quiet time with your

coffee in the morning, a few minutes of listening to your

favourite music on your i-pod during your lunch break or taking

a gentle stroll through the garden before dinner each evening.

The idea is to have time where your mind is freed from having to

think about the stresses of the day, where you allow ‘head-

space’ for new ideas and creative solutions to problems. Try to

make this a daily habit and you will soon find you miss it if

you skip a day!

Passion:

If you ask any successful entrepreneur whether they are

passionate about what they do, I doubt their answer is going to

be: ‘kind of..’! Being passionate about something gives you more

energy and stamina with which to accomplish your goals. Having

something to look forward to or even better, doing work you

love, definitely makes for a happier life overall! If you are

feeling listless and de-motivated, use your reflection time to

try and find something you’ve always wanted to do. Then, do the

research necessary to find out the first steps..and then, you

guessed it, just do it!

Well, there you have it, join me in incorporating these four

elements into your life, I wish you health, vitality and lots of

fun in the process!

How often have you just had a ‘hunch’ about something and found yourself to have been right? It may have been something as small as knowing who is calling before you answer the phone (and no I’m not talking about caller ID!) or as big as taking a turn somewhere and avoiding a fatal accident or getting on the ‘wrong’ train and meeting the love of your life.

For many of us, intuition is something we feel occasionally graces us with its gift, however we don’t really see it as part of our everyday life, definitely not as a sixth sense, always present.

The truth is, with todays rushed lifestyles, we don’t allow much space for our intuition to come through. When we allow quiet time in our day, the chances of us being alert to our own intuitive messages are so much greater.

I think of intuition sort of like a map, it’s always available, you just need to know how to read it and seeing as you are the cartographer of your own particular intuition map, you can decide how the signals work for you. In my own case, I recently had a few instances where I was about to do something when I felt a heavyness on my chest and my throat became tight, it was a feeling of a few seconds but it was enough to make me pause in what I was doing and all three times, it helped me to avoid potentially upsetting, disastrous or dangerous situations.

I have also had times when I would be daydreaming during a walk or just before going to sleep and something would come up, a fleeting thought, not really as strong sensation at all, yet a few days later I would find myself in a situation where that thought had important relevance. I think of these times as ‘heads up’ from my intuitive self.

How do we access our intuitive self?

Well, as always, everyone is different and I bet that if you spent some time thinking about it you would realise that you have had a few ‘moments’ yourself. Think about when those moments happened and then try to remember what you were doing at the time which allowed you to be open to that information. For example, you may have been reading a book or listening to music, most likely, you were in a space where you weren’t TRYING to access anything and quite probably, you were relaxed. Of course there are times when our intuition steps in to save us from dangerous situations but those are not the times I am referring to right now.

When we allow ourselves times of silence and solitude, it opens up the channels of communication to our inner voice or intuition. We create a space for knowledge to become known to us, knowledge which, quite possibly, has been lying dormant in our psyche and just needed us to pay attention. Meditation, yoga, prayer and visualization time are all ways of allowing this space. When we consciously decide to be still and ‘listen’ to the self, we are giving our Selves permission to speak, we are essentially saying: I am listening, please tell me what I need to know.

Doing this not only helps us to access our intuition more easily, it can also prevent us from finding ourselves in uncomfortable situations in our daily lives, when we are listening to our inner voice, we are much more likely to realise when we are too tired and should not drive or when we are feeling strange in our bodies and need a few days off to avoid a cold. We can hear the message which says, ‘follow the yellow brick road’ and we can find our dreams.

Intuition and business.

Some of the great business minds of our time, have followed their own inner knowing against all odds and today have some of the most successful businesses on the planet. Richard Branson started his empire with 4 pounds, he didn’t have  a handy manual with step by-step-instructions all the way, sometimes he had to rely on his ‘hunches’. The late Anita Roddick (founder of The Body Shop) started her business by doing door-to-door sales, she had no way of knowing it would become a world wide chain, somewhere she just had to trust that she was on the right track and as we know now, her intuition was spot on.

However you choose to access your inner voice, try to do it every day, give yourself the gift of being a good listener and I hope that you will be as pleasantly rewarded as I am, every day.

Ever since I can remember I have been easily influenced by sounds. I used to spend hours in the one local museum, listening to the recordings of whale song, over and over again. It made me feel peaceful and allowed my mind to drift to the furthest reaches of my young imagination.

Later when I started listening to more music, I noticed that certain genres were too ‘heavy’ for me, I would find myself becoming more aggresive after listening to certain songs or beats and vice versa, I could also calm myself down by listening to calming music.

Sound has been used as a healing and calming agent for many hundreds of years. Many religions have chants and songs of praise and even in pagan times there were songs to be sung for welcoming the harvest, the rain, the Spring and so forth. Toning is a way of using sound to heal the body and even those who cannot hear can use sound to heal by feeling the vibrations caused by a certain sound.

Animal sounds.

Whales can communicate over vast distances using sound and bats send out a pitch so high, we as humans cannot hear it. Many animals seem to ‘talk’ to one another using a variety of sounds and there are of course the birds like parrots who can mimic sounds of other species.

Sound in our lives.

So how do we use sound to heal and connect?

Think of walking next to the sea, imagine the sound of the waves and the cry of the sea-gulls.. feeling relaxed? Even just the memory of some sounds can make us feel calm and centred within seconds and, as the opposite is also true, it is important that we are conscious about which sounds we expose ourselves to.

Have a music day.

Take a day or afternoon and go through your cd collection, you’ll be surprised at what you find and what feelings are brought to the fore. You may laugh at the music from your first date and cry at the song which was playing just after your first child was born. You may miss old friends and decide to connect again. Music can be a storehouse for memories and listening to it can recall events almost as if they happened yesterday. Having a ‘music day’ every now and then is a wonderful way of accessing a whole host of emotions.

Focus.

Use music to help you focus while working on a project or studying for an exam, find the music which most helps to focus your mind and compile yourself a cd to play at these times.

Motivate.

Use music to up your tempo when exercising or to wake you up when you have to get up earlier than usual. Preset your radio or cd player to switch on along with your alarm, a much nicer way to start your day!

Sound does not only have to involve listening, making sound can also be a healing experience, think of how good you feel singing in the shower! If you are someone who enjoys singing but you have let it fall by the wayside due to work or other commitments then make the effort to fit some singing into your life. Find a local choir or join a group at your church or community centre and free your voice, you’ll be amazed at how it impacts on your life.

However you use sound in your life, remember it is one more blessing we have been given to connect with our inner selves and the world around us in ever more authentic ways.

I don’t know about you but I’m very affected by smells. I can smell something in passing and immediately be transported back to an event or experience years ago, which has a strong association with that particular scent.

Scents are another way of connecting to our memories and also the present moment, they can help us relax and even re-energise us, aromatherapy hasn’t been around for thousands of years for nothing!

My favourite smells.

Is there anything quite as mouthwatering as the smell of freshly baked (or baking) bread? I remember as a child one of the best treats was to have the crust of the bread, straight from the oven and lathered with farm butter, mmmm…

These days we have to worry about carbohydrate addiction and bad fats! But, I digress, back to scents..When I cannot sleep a few drops of lavender essential oil in a hot bath is wonderfully relaxing and when I need to clear my head putting some peppermint or lemon geranium oil in my oil burner is a great help.

Scents can help to create the space for meditation, burning incense or using essential oils in a burner are ways to fill your home with calming, cleansing smells, putting you in the right frame of mind to connect with your inner voice.

Some  essential oil scents and their attributes:

Basil – good for mental fatigue and insomnia.

Chamomile – calming and can make one sleepy so don’t use when you need to drive.

Eucalyptus – useful to inhale when your head and nose feel ’stuffy’ or when you need a clear head to study or work.

Frankincense – wonderful to use when meditating, helps to calm the mind and emotions, very grounding.

Jasmine – uplifting for when you feel ‘under the weather’ or have a case of the ‘blues’.

Lavender – relaxing, calming, good to help alleviate headaches and makes a lovely addition to baby’s bath water.

Lemongrass – uplifting scent and a great insect repellent, burn it in a vapourizer during Summer to keep the mosquitos at bay!

Neroli – also known as ‘orange blossom’ this scent is one of my favourites, it is sensual and calming and is great for when you want to feel extra feminine.

Peppermint – fresh and uplifting and great for clearing your sinuses and head!

Rose – the top of the charts when it comes to scents, rose oil is the way to go if you are in an ultra luxuriant mood and want to feel calm, feminine, loving and give yourself a confidence boost!

Tea-Tree – the scent of tea-tree oil can be slightly anti-septic but it is a wonder for clearing stuffy sinuses and the general uncomfortable symptoms associated with colds and flu. Use a few drops in a bowl of hot water and cover your head with a towel to inhale the scent.

Ylang-ylang – Right up there with Jasmine, Rose and Neroli, Ylang-ylang is a sensual, feminine scent and is a great one to use for calming nervous tension. Be careful to only use a very small amount as the smell is quite powerful!

Using scents in the bath:

If you are using essential oils in the bath, make sure to mix them with a carrier (or base) oil or some milk before adding them to the water. 2-3 drops to a tablespoon of carrier oil should be plenty.

Burning scented candles is another way of bringing the benefits of scent into your home and has the bonus of also incorporating colour!

So, however you choose to work with your sense of smell, be creative, explore with new scents and above all, enjoy!

Tomorrow we take a look at how to tickle our tastebuds..

Well, they say change is as good as a holiday.. and with that in mind we are making some changes to Eat-Salad in the coming months. The good news is that you will now be able to log in to new content almost daily, the bad news is, well, there is no bad news:-)!

We are opening another site: www.ecohub.co.za and all articles by Lela will be posted there in the future, that does not mean that Eat-Salad is in any way becoming boring, rather, we will now have a daily post (or almost daily, bear with me!) with a health and wellbeing tip on how to love your body, your world and your life more. We will continue to post recipes and hopefully you will try some of them!

Thank you for your loyal interest thus far and please keep visiting us for news, views and reviews on living life the Eat-Salad way!

Warm regards,

Lela and the team.

An edited version of this article written by Lela was published in issue 45 of The South African Journal of Natural Medicine, available in stores nationwide on a monthly basis or on: www.naturalmedicine.co.za.

Balancing blood sugar through diet.

When I was a child and was having a tantrum about something, the first thing my mother would ask was, ‘Have you eaten?’. At the time I couldn’t understand why this was important and as a teenager I was convinced she was encouraging an unhealthy emotional relationship with food but now, as so often happens in hindsight, it seems that my mother, was right.
I have since discovered that I have a family tendency to hypoglycaemia, also known as low blood sugar and thus I have to be very conscious of keeping my blood sugar levels stable as this can often be a precursor to adult onset diabetes. As a result I have tried and tested various ways of eating until I found what works for me. Even if you are not hypoglycaemic, balancing your blood sugar through diet is a great way to keep your mood and energy levels up and your weight down.

How does it work?
In order to understand how to keep your blood sugar on an even keel, you first need to understand how your body keeps it balanced.
Blood sugar is mainly controlled by two hormones, glucagon and insulin. Glucagon increases the breakdown of fat into fatty acids in adipose tissue which causes fatty acids to be released into the blood and so providing energy for the cells, it also stimulates glucose release into the blood. All of this has the effect of helping blood sugar rise to a normal level.
Insulin on the other hand, stimulates most of the body cells to take up more glucose from the blood. It also increases the rate at which glucose is used as an energy source. This has the effect of helping blood sugar to drop to a normal level.
Thus, how it works is as follows: When you eat a meal which for example contains high levels of carbohydrates which causes the blood sugar levels to rise, a signal gets sent to the beta cells of the pancreatic islets, part of the pancreas. This signal tells them to secrete the hormone insulin so that the body cells can take up excess glucose from the blood, use glucose faster as an energy source and that glucose from the liver and skeletal muscles is to be used to form glycogen and fat is to be made from the glucose in fat tissue and liver cells. All of these effects then cause a drop in the blood sugar level. After a few hours the blood sugar level will drop below normal or set point level when the nutrients supplied by the meal have ceased circulating in the blood. When blood sugar drops like this, the pancreas are signalled to stop secreting insulin and start secreting glucagon, this time from the alpha cells in the pancreatic islets. This then has the effect of causing glycogen in the liver and skeletal muscles to be broken down into glucose more quickly, fats to be broken down into fatty acids and glycerol in fatty tissue and these then being released into the blood as an alternative energy source to glucose. An increase in glucose synthesis from the glycerol absorbed from the blood takes place as well as an increase in the release of glucose into the blood. All of these effects cause the blood sugar to rise again to a normal or set point level.

Glycemic Index and Glycemic Load
When we balance our blood sugar through our diet we need to know how certain foods will affect our blood sugar levels and this is done by looking at the glycemic index or the glycemic load of a food.
The Glycemic Index is a way of measuring how much of a rise  in blood sugar levels are caused by different carbohydrates. A numerical system is used and foods are compared to glucose which is given a value of 100. The higher the number given to a food, the greater the rise in blood sugar caused by that food. Thus a low GI value means a small rise in blood sugar and a high GI value means a greater rise in blood sugar. A GI of 70 or more is considered high, a GI of 56-69 is considered medium and a GI of 55 or less is seen as low.
Glycemic Load is a more recent way of assessing a foods effect on blood sugar levels. With this system the carbohydrate content of a food is taken into account and the Glycemic Load is worked out according to that. With GI we determine how quickly a particular carbohydrate turns into sugar. With GL we determine how much of that carbohydrate is present in a serving of that food, thus it gives a more accurate reflection of a particular foods effect on blood sugar levels. A GL of 20 or more is high, 11-19 is considered medium and a GL of 10 or less is low. The GL is calculated by taking the GI and dividing it by 100 and then multiplying that number by the available carbohydrate content in grams per serving. (1)

Foods beneficial to blood sugar balance.
There are many commonly available foods which can form a part of a blood sugar balancing diet.

Cinnamon
When testing the effect of common foods on blood sugar, Richard Anderson at the US Department of Agriculture’s Human Nutrition Research Centre in Beltsville, Maryland, found that apple pie spiced with cinnamon actually had a beneficial effect on blood sugar levels. Just half a teaspoon of cinnamon a day can help to significantly lower blood sugar levels.

Oats
Oats contain beta-glucan, a type of fibre, which is said to lower cholesterol and ensures that oats causes a much lower rise in blood sugar than other more refined foods. Oats also contain magnesium, which is a co-factor for certain enzymes involved in insulin secretion and the body’s use of glucose. Home made muesli is easy to prepare and gives you a healthy start to your day.

Barley
Barley contains the same kind of cholesterol lowering fibre as oats, meaning that it is digested by the body more slowly than for example white rice and thus it gives what is called a sustained energy release to the body, preventing dramatic blood sugar highs. Barley is great added to winter soups or cold summer salads with a mint and yoghurt dressing.

Avocado
This versatile fruit contains fibre meaning that when it is added to a meal it helps to slow down the rise in blood sugar one finds after eating. The healthy fats in avocadoes also help to raise insulin sensitivity in the body, making them great for blood sugar control. Knowing this you now have an excuse to make dark rye toast with guacamole and cayenne your blood sugars new best friend.

Onions
Tests have found that the high sulphur and flavonoid content of onions cause a significant drop in blood sugar levels of diabetics when they consumed 2 ounces of this food per day. Thus having onion in your soup, salad and on your lunch-time sandwich may have blood sugar benefits.

Garlic
Garlic has been shown to lower blood sugar by increasing the body’s insulin sensitivity and also raising insulin production. Garlic can be used in salad dressings and pasta sauces or added to home made vegetable stock or broth.

Sweet Potatoes
Due to their high fibre content, sweet potatoes are much lower on the glycemic index than regular potatoes and thus are a good alternative for those wishing to balance their blood sugar levels. Have them baked or steamed or treat yourself to homemade fish and chips with a twist.

Other foods beneficial to blood sugar control include cherries, nuts, brown basmati rice, flaxseeds, apples, cooked beans and sprouts.

Do it your way.
The best way to have a healthy balanced diet which also helps to balance your blood sugar is to follow these guidelines, outlined by UK nutritionist Patrick Holford in his GL diet:
1.    Reduce the total amount of carbohydrates in your diet.
2.    Choose carbohydrates with a low GL, think oats with soya milk for breakfast and steamed sweet potatoes and green beans with home made mayonnaise for dinner.
3.    Combine carbohydrates and protein for sustained energy release, have brown basmati rice with salmon and vegetables or whole wheat pasta with butter beans and sundried tomatoes.
4.    Cut back on stimulants and stress. Replace your morning coffee with a mint and lemon tea, drink more water and take time every day to sit quietly and contemplate your goals and dreams for 10 minutes.

Whatever your reasons are for wanting to balance your blood sugar, doing it is easy and affordable, all it takes is a little knowledge, a willingness to try different foods and the decision to be conscious of how you fuel your body throughout the day.

Oh and remember, sometimes, just sometimes, your mother did know best!

Sources: 1 – www.mendosa.com
2 – Staying Healthy with Nutrition by Elson Haas M.D
3-  www.articlebase.com

Recommended reading: The Holford Diet by Patrick Holford.
Staying Healthy with Nutrition by Elson Haas MD.

An edited version of this article written by Lela was published in issue 47 of The South African Journal of Natural Medicine, available in stores nationwide and on: www.naturalmedicine.co.za

 

Benefits of Vitamin E.

 

Every few years scientists and researchers around the world proclaim a new miracle product. Dis- eases from dry skin to diabetes are prevented or eased and all by a natural substance, with little or no side – effects. Sound too good to be true? Maybe, but in the case of Vitamin E, maybe not.

 

Vitamin E, also known as tocopherol, was first discovered in 1922 and was initially known as the ‘antisterility’ vitamin. Since then it has become widely accepted as an essential vitamin and is used in the treatment and /or prevention of many common ailments.

 

Antioxidant Power.

Vitamin E occurs in nature in eight structurally related forms, 4 tocopherols and 4 tocotrienols, all of which are potent membrane-soluble antioxidants.

In its role as an antioxidant Vitamin E helps to reduce oxidation of lipid membranes and the unsaturated fatty acids as well as preventing the breakdown of other important nutrients by oxygen.

Oxidation is a chemical reaction which involves the addition of oxygen, the removal of hydrogen or the removal of an electron from a substance. The process of oxidation causes the formation of free-radicals, highly unstable molecules which can contribute to tissue and cellular irritation and damage, which can lead to chronic inflammation. A variety of chemical reactions in the body are responsible for the formation of excess free-radicals which is the basis of dis-eases such as heart disease, hypertension and arthritis.Vitamin E has been shown to be effective in protecting the tissues from oxidation and free-radicals and as such, playing an important role in preventing these diseases.

As an antioxidant, Vitamin E also helps to protect the tissues and stabilise the cell membranes of the skin, liver, eyes and breast, as well as protecting the lungs from oxidative damage from environmental substances. The key function of Vitamin E as an antioxidant is to stabilize and modify blood fats so that the heart, blood vessels and in actual fact the entire body, are more protected from injury induced by free-radicals. Another example of this vitamins antioxidant power is in the treatment of leg cramps, studies have suggested that taking 400 IUs daily can be beneficial in treating this condition.

Humans and animals do not synthesize their own Vitamin E so they need to get tocopherols from plants which are the only species capable of synthesizing Vitamin E.

 

Heart Helper.

Vitamin E has been shown to reduce platelet aggregation and platelet adhesiveness to collagen, even more than aspirin.This means that it helps to allow good blood flow and so can decrease the risk of artherosclerosis and cardiovascular disease, particularly in people who are already at risk. This amazing vitamin helps heart and muscle cell respiration by improving their functioning without oxygen and as a result may help with endurance and stamina and so also reduce the risk of cardiovascular disease. The potential benefits of Vitamin E in preventing cardiovascular disease may partially stem from its ability to inhibit smooth muscle cell profileration. 1 In addition Vitamin E has also been used to neutralize free radicals generated during surgery, in particular cardiopulmonary bypass surgery and could protect the body against some of the toxicity of gases used in anesthesia.

 

Anti – Aging.

Telltale signs of aging such as skin changes and tissue degeneration can be caused by free radical damage to cells which are unprotected by antioxidant nutrients such as Vitamin E. Applied topically it has also been used to reduce scarring, help prevent dry skin and stretch marks and assist in the repair of skin ulcers and burns. As such Vitamin E is used in many anti-aging and beauty products available on the market today.

 

Womens friend.

Women should find Vitamin E particularly helpful as it has been found that the Vitamin E in starflower and evening primrose oil can help to reduce the hot flushes often experienced during menopause. A study in 1984 led by Dr Wald at St Bartholomew’s Hospital in London, United Kingdom also found that women with the lowest Vitamin E levels have the highest risk of breast cancer. 2

Another study measured the blood levels of Vitamin E and selenium and it found that those women within the top third of those with high levels of these nutrients, had a 91% decreased risk of cancer.

A double-blind, placebo-controlled study reported in The Lancet, involving 160 pregnant women at the risk of toxaemia showed that Vitamin E may be of benefit during pregnancy also. In the study some of the women were given an antioxidant supplement of 1 gram Vitamin C and 400 IUs Vitamin E daily, from weeks 16-22 until the end of pregnancy and the rest were given a placebo. The group taking the antioxidants had a 76 percent lower incidence of preeclampsia than the group taking the placebo. 3

 

Prostaglandins.

 Vitamin E is one of five nutrients(these are: Zinc, Magnesium, Vitamin E, Vitamin C and Vitamin B6 ) needed for the body to manufacture prostaglandins, which among other functions, help to regulate calcium movement in the body, control cell growth, control hormone regulation and sensitize spinal neurons to pain. Vitamin E helps to  reduce PMS symptoms because of its regulatory role in prostaglandin production. In particular  prostaglandins help to reduce cramps and breast tenderness.

 

Essential Fatty Acids.

Vitamin E helps to ensure maximum absorption of essential fatty acids (EFAs), also know collectively as Vitamin F. EFAs are responsible for, among many other things, normal growth, behaviour, maintenance of cell membranes, a working immune system and a balance in hormone levels. In natural nutrition, when a person is not capable or ready to take EFAs orally then Vitamin E is applied topically in order to maximise EFAs absorption from dietary sources until the body is able to handle taking the oils by mouth. This is usually done after a bath or shower as an oil in the form of evening primrose oil and is applied to the inner thighs and the inner parts of the upper arms.

 

Vitamin E and Diabetes.

Treatment with Vitamin E  appears to be effective in normalizing retinal blood-flow abnormalities and improving kidney function in insulin dependant (type 1) diabetes. Many diabetics have decreased blood flow at the retina of the eye and can suffer from diabetic retinopathy, a degenerative eye condition which can cause vision loss. In a clinical trial patients receiving high doses of Vitamin E for 4 months experienced improved kidney function and a near normal rate of retinal blood flow. 4

 

What else is it good for?

In his book, ‘Staying Healthy with Nutrition’, Elson M Haas, MD, suggests the following as possible other uses of Vitamin E taken orally: peptic ulcers, anemia, periodontal disease, shingles, autoimmune diseases and dermatitis. He also suggests that Vitamin E protects against the toxic effects of smoke, alcohol and ozone and when applied topically  can be used for lupus rash, herpes infections and skin ulcers among other afflictions.

 

Deficiency.

There is no deficiency disease for Vitamin E as opposed to Vitamin C or many of the B vitamins, thus a deficiency of this vitamin is often very difficult to diagnose. Biochemically, low levels of Vitamin E can be measured in the blood and have been seen in conditions such as acne, anemia, infections and certain dementias such as Alzheimers disease. If you suspect you have a severe Vitamin E deficiency, consult your GP and a recognised nutritionist who will be able to work out a supplement programme tailored to your personal needs.

 

Supplements.

If taking a Vitamin E supplement the recommended dietary allowance (RDA) in South Africa has been established as the following:

Children 4-6 years of age: 9 IUs

               7-10 years of age: 10 IUs

Males from 15 years of age: 15 IUs

Females from 15 years of age 12 IUs

Pregnancy: 15 IUs

Lactation: 18 IUs

As always, consult with your GP, dietician or nutritionist before embarking on any supplement programme.

 

Food sources.

Vitamin E can be found in nature in a variety of foods. Among these are: wheat germ oil, olive oil (cold-pressed, extra virgin), safflower oil, corn oil, soybeans, nut oils, spinach, asparugus, kale, celery, tomatoes, egg yolk, butter, milk fat and liver. The oil component of all nuts, seeds and grains contain tocopherol but processing can often destroy this valuable vitamin so be sure to use cold-pressed oils and raw, unroasted nuts and seeds if you are trying to increase your dietary intake of this vitamin.

 

Nature provides us with many nutrients which we need to function with optimal health and vitality, of these, Vitamin E is a shining example of just how perfectly we are provided for. Ensuring that you have an optimal intake of this and other vitamins is easy if you focus on natural and unprocessed foods and always remember to read your labels and ask questions if you are not sure of how a food is manufactured or stored. Be adventurous in your food choices and explore all the riches that natures bounty has to offer because personally, I suspect, in the next few years, we will discover even more benefits that have been ‘hidden’ in these natural powerhouses all along.

 

References:

 

1. Jiang Quing, Christen Stephan, Shigenaga Mark K, Ames Bruce N; ‘ y-Tocopherol, the major form of Vitamin E in the US diet, deserves more attention.’, American Journal of Clinical Nutrition, Vol 74, no.6, 714-722, December 2001.

 

2. Wald N et al. ‘Plasma retinol, betacarotene and Vitamin E levels in relation to future risk of breast cancer’, British Journal of Cancer, 1984, 49: 321-324.

 

3. Chappel L C et al, Lancet 354, 1999: 810-816.

 

4. Diabetes Care 1999; 22: 1245-1251.

 

Recommended reading:

www.mothering.com/articles/pregnancy_birth/birth_preparation/herbal-allies.html

http://www.zestrsa.co.za/rda.htm.

http://articles.mercola.com

www.anyvitamins.com/fatty-acids-info.htm.

www.ajcn.org.

 

Haas, Elson MD, ‘Staying Healthy with Nutrition’, Celestial Arts Publishing, Berkeley, California, 1992, ISBN: 0890874816.

Erasmus, Udo, ‘Fats that Heal, Fats that Kill’, Alive Books, Burnaby, Canada, 1986, ISBN: 0920470386.

 

 

 

 

 

 

 

This article written by Lela was first published in the November 2008 issue of Rennaissance magazine, South Africa. Please see the relaunch issue in stores March 2009.

Prevention of Osteoporosis using our diet.

Osteoporosis is characterized by a deterioration of bones, resulting from the body’s attempt to extract nutrients from them and is a very real problem for many people, especially women, even in the medically advanced environment of today. The good news is that, with a little thought and information it can be easily prevented.
Lets take a look at the minerals which play the main roles in bone health:

Calcium:
Calcium is the most abundant in the human body and with 98% of the body’s calcium stored in the bones, one can see why adequate levels of this mineral are important in helping to prevent osteoporosis. This can be done in several ways:
Calcium is better absorbed by the body if in a slightly acidic environment thus the best time to take calcium supplements is between meals or on an empty stomach. Calcium and phosphorous compete for absorption in the body and because phosphorous is more easily absorbed than Calcium, high phosphorous levels can cause low Calcium levels. The ideal ratio of Calcium and phosphorous in the body is 1:1 and any imbalance in this ratio can compromise bone health. Avoiding an excess of foods high in phosphorous such as fizzy drinks, lunch meats, dairy products, meat and eggs, among others can help to keep the levels balanced. High intake of complex carbohydrates can also cause a higher phosphorous to Calcium ratio which can lead to a decrease in bone density thus eating less complex carbohydrates can lessen this risk.
Calcium absorption is also affected by caffeine intake, excess caffeine reduces the absorption of Calcium by the body and this creates a need for Calcium to be leached from the bones. Try to keep caffeine consumption to a moderate level by drinking less coffee and tea, instead replace some of your daily intake with herbal teas, diluted fruit juice or clean water.
Vitamin C found in for example citrus fruits, green peppers and sauerkraut and Zinc which is found in for example oysters and whole greens both aid Calcium absorption so increasing your intake of these foods could aid in raising the Calcium levels in your body.
Osteoporosis or calcification caused by excessive Calcium intake, making Calcium bio-unavailable, can be helped by consuming more foods containing oxalic acid and/or phosphorous for example spinach, rhubarb and chocolate. All in moderation of course!
Naturally eating more foods containing Calcium would increase the body’s levels of this important mineral, examples of such foods are sardines (with the bones), broccoli and nuts.

There are many other minerals which play an important role in bone health and the prevention of osteoporosis, lets name a few of them here:
Magnesium. 65% of the body’s Magnesium is found in bones and Magnesium and Calcium can compete for absorption in the body thus too much of one or the other can have an adverse effect on bone composition. The ideal ratio is two parts of calcium to one part magnesium. Magnesium is found in nuts, seeds, dark green vegetables, seafood, avocados and brown rice. Hard water is also a good source. Incidentally magnesium is also very useful in the treatment of pre-period cramps.
Manganese. Manganese plays a role in bone formation and the growth and development of bone structure thus deficiency as a child could cause a predisposition towards oteoporosis later in life. Almost 50% of total Manganese in the body is found in the bones and this mineral also helps to keep Calcium bio-available and helps with Calcium absorption. Manganese is mostly found in nuts and whole grains.
Silicon. Silicon works with Calcium to help restore bones and as such can be helpful in the prevention of osteoporosis. Silicon can be found in whole grains, vegetables, hard drinking water and even in some citrus fruits.
Copper. Copper helps with the tissue healing process and aids in the bone formation as it is involved in the cross-linking of collagen fibres. This role means that it also plays a part in helping to prevent the development of osteoporosis. Copper can be found in for example liver, buckwheat, wholewheat, oysters, prunes, cocoa and black pepper as well as some dark green leafy vegetables.
Boron. Boron helps maintain Calcium balance and so helps keep bones healthy. It regulates the hormones which control mineral movement and make-up of bones and it affects the balance of Calcium, Magnesium and Phosphorous in the body. A Boron deficiency could lead to osteoporosis. Boron can be found in for example some soils, apples and nuts. A diet high in refined foods is unlikely to provide sufficient Boron.
Fluoride. Studies have shown that Fluoride can help strengthen bones by increasing bone mass and reduce the risk of osteoporosis by reducing the loss of Calcium in bones. In excess Fluoride can cause bone brittleness to increase thus again a balanced intake is important. Fluoride can be found in for example seafood, some drinking water and some toothpastes.
Strontium. Strontium adds strength to the bones and so help to prevent osteoporosis by helping to improve the mineral matrix and cell structure of bones. As it is present in most foods deficiency is unlikely.
Vanadium. Vanadium is involved in Calcium metabolism and due to its enzyme stimulating properties it has a role to play in bone formation. Vanadium can be found in for example fish and vegetable oils.
Lead. Lead toxicity can interfere with Calcium absorption. Lead can displace Calcium in bone causing ‘soft’ spots and Lead lines which can be seen on X-rays. A good intake of Calcium, Magnesium, Copper and Zinc will help to lessen Lead contamination. Limiting Lead exposure by avoiding the use of Lead based paints, soldered cans and not exercising near heavy traffic can be beneficial in preventing Lead toxicity.
Molybdenum and Zinc. Both these are also needed in adequate amounts to ensure bone health. Molybdenum can be found in oats, buckwheat, lentils and potatoes. Zinc can be found in oysters, liver and wholegrains, oats and pumpkin seeds for vegetarians.

Get Sunshine! Exposure to sunlight helps with the manufacture of Vitamin D in the skin. Vitamin D works with parathyroid hormone to aid Calcium metabolism. It also helps to increase Calcium absorption from the gut and reduces Calcium loss through excretion from the kidneys. Vitamin D can also be found in egg yolks, oily fish( sardines, mackerel), liver and butter. It is especially important for Vegans to ensure a sufficient Vitamin D intake by supplementation if necessary. Be aware though that excessive Vitamin D can result in Calcium loss from bone.

Osteoporosis is by no means an inevitability and eating a varied diet, high in fruit, vegetables and whole grains as well as adequate complete proteins and plenty of clean water will go a long way to preventing the development of osteoporosis. Several other factors such as getting enough weight bearing exercise also play a role and if one gives attention to a healthy lifestyle there is no reason why osteoporosis should ever be a possibility in later life.

The Importance of Hydration in enabling the Body to respond to the Seasons…

This Article, written by Lela, was first published in Biophile magazine, please go to www.biophile.co.za for more information.

A well hydrated body is able to respond to internal and external signals of change in its health picture with ease and to the best of its abilities, thus furthering the beings development and creating optimum health. On the other hand, a dehydrated or underhydrated body is not able to respond as efficiently or speedily to these signals. De-hydration causes cells to coat themselves with cholesterol in order to preserve their internal environment, thereby making cellular communication more difficult. The cells are not able to function to full capacity as the more de-hydrated a body becomes, the more ’cut-off’ the cells become and the increased mucus load leads to a stagnation in the movement of fluids. The body only functions with what is available to it and thus dehydration causes more and more cells to become ‘cut-off’ so the body will be functioning more and more below par. The seasons play an important role in our health picture…

During Winter the energies of the body are more restful, less movement takes place naturally and body fluids thicken. The body’s ability to respond to natural energies (eg moon phases) is lessened. As the body’s fluid picture is quite stagnant at this time it does not detoxify as much as during the rest of the year and thus it is particularly important to avoid challenging foods and to keep the body well-hydrated so as to not compromise further its already reduced ability to rid itself of toxic build-up. If well hydrated at this time the body is less likely to need an acute episode(where body temperature is increased and mucus discharged) in order to rid itself of some of the toxic load. In traditional Chinese medicine the season of Winter is governed by the Water Element and this governs the kidneys and bladder, thus proper hydration is particularly important in order to avoid undue stress on these organs. Stress on the kidneys and bladder(caused by dehydration) can increase the emotion of fear, proper hydration can help the being to cope with or prevent excess of this emotion.

Spring is born from Winter, it is a time of movement and new beginnings. This season is related to the Wood Element and this governs the liver and gall-bladder. During Spring the mucus deposits start thinning and more movement is created. A well hydrated body will be more able to create this necessary movement. However, resistance can be encountered in the movement of energy and mucus deposits and this may manifest in skin eruptions(eg boils and pimples) and blocked sinuses(Spring cold anyone?). Proper hydration helps to combat or prevent this resistance and also helps to prevent and combat any acidity caused by the movement of mucus(which can cause eg. gall-stones and stiff and aching joints). Anger may manifest excessively at this time, this too can be made less by proper hydration. The liver and gall-bladder can be placed under stress particularly in Spring if hydration is insufficient. Spring is the season of flexibility/inflexibility and a well-hydrated body is much more able to create a flexible health picture.

Early Summer 

Leaving Spring behind one moves into Early Summer which is associated with the Fire Element and the Heart and Small Intestine. Good hydration will help prevent undue stress on these organs. During this season of rapid growth and expansion in nature one also finds a lot of movement in the body, especially of the blood and lymph. In order to facilitate this movement with ease proper hydration is essential as without it the body is not able to maintain the mobile state which is its natural tendency at this time of year. Impaired cleansing and clearing(insufficient hydration) can show in eg. skin problems. When the body is well-hydrated its ability to create movement on all levels and thus cope better with the growth and change this Season brings about, is greatly enhanced, cells are allowed to communicate more fully and fluids to flow more freely. In the Chinese system of healing there are 5 seasons as opposed to the Western four and thus Late Summer follows Early Summer..

Late Summer is related to the Earth Element and is the time of the year when the growth cycle is coming to an end and the bodies energies are slowly closing down as the Autumn Equinox approaches. During this time the body seeks to rid itself of any toxicity which has been expelled from the cells and in order to do so successfully proper hydration is essential. The mineral status in the body is also important at this time as the body needs to be in harmony with the mineral status of the Earth in order to be properly earthed or grounded and centered itself. This opens the way for toxicity to leave the body. In a dehydrated body, mineral absorption would be below par and calcium displacement would be more severe causing undue stresses. The spleen and stomach are the organs governed by the Earth Element and providing the body with a proper hydration message will help ensure that these organs play their roles efficiently especially as they are very much involved with digestion(stomach), distribution and purification(spleen-blood).

Autumn 

After Late Summer comes Autumn, the final build-up and preparation for the quiet period of Winter. At the Autumn Equinox the body might have acute episodes( eg. colds, infections etc.) in order to help shift the toxic load and improve the overall health picture. Good hydration greatly helps this process. During Autumn the fluid picture is contracting and there are toxins in the system after the Autumn Equinox and in order for these to be eliminated efficiently good hydration is essential otherwise more acute clearings may become necessary. These will only be achieved with ease if there is a good hydration picture. The Metal Element governs Autumn which means there is particular emphasis on mental energies as this Element is associated with the mind, lungs, colon and skin. The change in mental energies will coincide with the thickening of body fluids and the cells becoming more ‘cut-off’. Lack of proper hydration at this stage can cause there to be even more stagnation than is natural during this time. Without proper hydration the emotion of grief may also become apparent excessively at this time.

How can Diet help? 

In order for the body to receive a good hydration message there are some steps that can be taken related to diet. Eating plenty of hydrating foods such as short grain brown rice and drinking enough clean water(at least 8-10 glasses a day) can help give the colon the message that the body is being adequately hydrated and that it is not necessary for the body to produce excess cholesterol and mucus to coat the cell membranes and so preserve the cells internal environment. The colon receiving a proper hydration message(with the help of bulkers like seeds and phsyllium husks) will also enable the body to let go much more easily and allow the elimination of toxins to take place more efficiently. Cutting down on de-hydrating foods such as pork and wheat will also help give a good hydration message. Plenty of good essential fatty acids can be obtained from oily fish (and linseeds daily for vegetarians) a few times a week. A well hydrated body will be able to respond to the natural energies which bring about cleansing in a progressive way throughout the year thus preventing acute episodes from becoming chronic and moving deeper till possibly even manifesting on a mental and emotional level.

When approached with a loving mindset and recognition of our environment our bodies are bound to try their best to respond with vibrant health throughout the year!

Lavender..

Article written by Joy.

Well known and a herbal delight, lavender plants find a space in almost every garden. Lavender was used extensively by the Romans and others as a perfume for their baths, explaining the meaning of the latin, ‘lavare’ – to wash. During festivals lavender was strewn on floors, it was also an ingredient of ‘Four Thieves’ vinegar in the Middle Ages and country folk used the herb for dressing wounds, pains in the head as perfume for clothes and linen.
Cultivation of lavender in England is mentioned as far back as 1568 and the Pilgrim Fathers took lavender plants to America.
Popular uses of lavender today include Essential oil, fresh flowers, potpourri and a variety of uses in the perfume and beauty industry.

Kinds of Lavender:

Originally from the Mediterannean countries, lavender is cultivated worldwide today. The Lavendula species are evergreen perennials and shrubs which need dry and well-drained soil in full sun. It is easily propagated through cuttings and the modern gardner has a wide choice in foliage and flower colour. The following are a few of the more distinctive Lavendula species:

Lavendula angustifolia: Also called English Lavender and is the crop most predominantly grown for the production of Essential oil. Flowers appear on long spikes in the Summer season.

Lavendula dentata: Also called French Lavender, the plants have a distinctive toothed leaf and short thick flower heads, which flower continously. French Lavender makes excellent cut flowers and is used extensively in potpourris and various fragrant bath and beauty products. The plant lends itself to be pruned into sphere shapes.

Lavendula stoechas: Also called Spanish Lavender, its distinctive dark purple flower head is topped by ‘rabbits ears’. The shrub is bushy and can grow between 30 and 90 cms high. The stoechas also have varieties with yellow, brown or white flowers.

Lavendula allardi: Also called Dutch or Hedge Lavender, the plant hardly ever flowers and has large fragrant leaves which may be smooth or toothed, used as greenery. It can grow to 1,5 metres high and is easily clipped into a hedge or topiary.

Lavender Essential oil:

Lavender Essential oil is extracted from the flowertops and leaves of Lavendula augustifolia, Lavendula lactifolia and Lavendula hybrida through the process of steam distillation. Essential oils are highly concentrated, chemically very complex and should be used with care. Essential oils dissolve easily in plant oils and in alcohol. The therapeutic properties of Lavender Essential oil(the main chemical constituents being esters and alcohols) has been extensively researched, starting with Gattefosse’s observation of the dramatic healing effect of the essential oil on burns and Dr Valnet’s use of Lavender oil for serious war injuries.
Lavender Essential oil has properties ranging from analgesic, anti-depressant, anti-septic, bacteriacidal and hypotensive to a sedative for the heart. It is also a cell regenerator and good for help against fungal infections. Lavender Essential oil has a calming effect on the nervous system, thus relieving anxiety, insomnia and depression.
Lavender Essential oil is typically used in the proportion of 2 drops per 5ml(1tsp) base oil, water or alcohol. Used in proper dilution, the oil is safe for babies, children and pets.
This versatile Essential oil is available from most Health shops and pharmacies in 10ml or 22ml bottles and is a valuable addition to any home First Aid box.