Category: SUPERFOODS

SUPERFOODS

Let’s BEET This Cold

Quirkalicous

Beetroot is classified as one of the top ten plants with the highest antioxidant activity!

Beetroots and its various forms have been gaining popularity as a superfood globally, especially among athletes looking to improve their performance, and in health individuals to reduce blood pressure, and increase blood flow.

This was fuelled by a vast interest in the potential use as a disease-preventing food and for general health promotion. The health promotional characteristics of beetroot include antioxidant and anti-inflammatory effects, anti-diabetic, anti-carcinogenic, hypertensive, hepatoprotective, and wound healing properties.

Beetroot consists of a number of biologically active phytochemicals such as betalains (which in the context of antioxidation, increase cellular resistance to oxidation, thus decreasing the oxidative damage of lipids. They function to reduce the extent of inflammation in blood vessels, joints, and bones), flavonoids, polyphenols, and saponins, among inorganic nitrate (NO­­­3) which is known for being a multi-functional messenger molecule with implications both in the vascular and metabolic systems.

Beetroot also contains B-vitamins (B1- thiamine, B2-riboflavin, B3-niacin, B5-pantothenic acid, B6-pyridoxine, B9-folates, and B12-cyanocobalamin) as well as folic acid, several essential amino acids, and is a highly potent source of a range of minerals (phosphorus, calcium, magnesium, copper, zinc, iron, potassium, sodium, and manganese).

The fibre derived from beetroot provide a probiotic effect, increasing the proportion of beneficial bacteria in the gut, such as Bifidobacterium and Lactobacillus species.

So to conclude, beetroot provides a wide range of possible health benefits, such as reducing blood pressure, improving digestive health and regularity, lowering the risk of diabetes, preventing arthritis, kidney inflammation, and may assist in decreasing the risk of neurodegenerative disorders such as dementia & Alzheimer’s.

Here are a number of delicious and interesting ways to incorporate beets to your diet;

  • Salad; Beets make a flavourful and colourful addition to any for of salad, whether warm (with couscous or quinoa), or cold (in coleslaw or mixed leave salad)
  • Baked goods; packs an abundance of nutrients and flavours in cakes, bread, and many more
  • Dips; a nice dip is one mixed with yogurt and garlic
  • Juices
  • Soups; both hot and cold
  • Leaves; boil and serve with fresh lemon and garlic (just as you would nettle or spinach)
  • Boiled; try not to over boil as you lose nutrients, best served with a fresh garlic sauce
  • Roasted; best roasted in aluminium foil to preserve the juices
SUPERFOODS

Life is a flower, of which love is HONEY

Quirkalicous

“If everything is honey, and I am what I eat, I must be made of honey…and life is very sweet!”
– Winnie the Pooh

The types and varieties of honey that exist today are virtually unlimited with each one, more or less, boasting a unique taste, texture and special set of health and nutritional benefits.

If you do want to enjoy honey to its fullest, it’s worth taking a little time to understand the differences between the different types.

To begin with, raw, unfiltered honey is very different to the pasteurised honey you find in the supermarkets. You see, after the honey bees collect nectar and bring it back to their hive, the pollen is passed, by mouth, from bee to bee with each one adding crucial enzymes that break down the nectar while adding anti-inflammatory, anti-fungal and antibacterial properties. This is stored in the honeycomb as fructose and glucose. Due to this sugar being hygroscopic, meaning it contains very little moisture but can retain a lot if kept unsealed, the moisture must be evaporated, and is achieved by air circulation (made by the bees fanning their wings to speed up the process) and natural heat. The bees seal the honeycomb with wax in order to protect the finished product. Beekeepers will then come in, take the honey and bottle it. This product is the raw, unfiltered honey.

Unfortunately, most producers will pasteurize the honey to destroy the yeast it contains, making it smoother with a longer shelf life. This is the processed honey you see in most stores. Some produces will take it even further and add high-fructose corn syrup or other sweeteners to increase the quantity and decrease their costs.

Honey varieties are usually classified by the type of flower the nectar is collected from. Honey that comes from just one source is called a “unifloral” honey, while honey produced from the nectar of more than one type of flower is known as “multifloral”.

Fir, or Pine, honey
It has anti-inflammatory and antioxidant properties, it is an immunostimulant, cleanser, helps in the cure of some bacterial, dermatological, degenerative, inflammatory and autoimmune diseases. When applied directly to the skin it can be used as a healing agent for wounds and anti-rheumatic diseases.

Flower Honey – to boost immunity and against cold and flu
It is also known to reduce cholesterol and triglyceride and comes from several types of spring flowers such as dandelion, cherry, plum, apple and other meadow and field flowers.

It is rich in antioxidants and helps in recovering after illness and with seasonal allergies.

Acacia honey – removes stress and is excellent for airway problems
Acacia is known to help clean the liver, regulate the intestines and contains anti-inflammatory properties. It is also said to have a sedative effect, and therefore helps with insomnia, soothes the irritated nervous system and eliminates the consequences of accumulated stress.

It is highly recommended as a remedy for bronchitis and is excellent for respiratory tract and cough relief

Clover honey – prevent infection
Contains antibacterial properties that prevent the formation of bacteria internally and on wounds

Honeydew honey – forest honey for digestive problems, anaemia and diabetics
Due to it being many times richer than a flower honey with minerals, amino acids and oligosaccharide probiotics, it is often recommended for digestive disorders. Its high iron content makes it perfect for individuals suffering from anaemia and those recovering after severe illnesses and surgeries. Also, due to its rich mineral salt content and small amount of sugar, it is often recommended for diabetics and athletes.

Chestnut honey – for clean teeth and blood vessels
Due to its strong antibiotic effect, it is considered one of the most healing types of honey. It contains a large amount of minerals and pollen thus aiding in digestive diseases, circulation and blood pressure. It is used widely for the majority of illnesses and inflammations.

Linden honey – ideal to treat cold and flu
Perfect during the times of cold, flu and viruses due to its detoxifying property. As it stimulates sweating and speeds up the heart, it is not recommended for heart condition patients or those suffering from cardiovascular problems.

Rapeseed honey – cleans your liver

Sunflower honey – excellent for heart condition patients and the elderly
Top for treating all kinds of inflammation, accelerating wound healing, breathing problems, throat infection and sinusitis.

Sage honey – for respiratory diseases
Recommended in diseases of the respiratory system and is the perfect remedy against bronchitis and cough as it stimulates expectoration (the removal of mucus from the lungs). It also has antibacterial properties that prevent the creation and spread of bacteria and parasites, and antioxidant properties that provide protection against damage to the body’s cells.

These are but a few of the varieties available to sweeten up your day

MENTAL HEATLH, SUPERFOODS

Immuno-Boosting Combinations

Quirkalicous

Our immune systems are complex defence networks comprising many cells, proteins and processes that work to protect our bodies against any infection and diseases. It keeps a record of every germ ever defeated so that it is able to recognise and destroy the microbe quickly if it enters the body again. To work optimally, it requires balance and harmony.

Therefore, our first line of defence is a healthy lifestyle with good, regular nourishment.

Due to the closely linked relationship of mind and body, it is important to consider the relationship between stress and immune function and try incorporate foods and supplements to work on these simultaneously.

Below are a few items that when combined provide a powerhouse of nutrients to battle any cold, flu or bacteria. They can be incorporated into any food or consumed as a tea.

GINGER
The unique fragrance and flavour of ginger come from its natural oils, the most important of which is gingerol. This is what is responsible for most of its medicinal properties and has powerful anti-inflammatory and antioxidant effects which help strengthen your immunity and reduce stress, prevent cell damage, fight off a number of chronic diseases like high blood pressure, heart and lung diseases, fights germs, illness, inflammation and cancer-causing molecules, all whilst promoting healthy ageing.

Inhaling the steam from freshly made ginger root tea may also assist in relieving nasal congestion and other respiratory issues from the common cold or environmental allergies.

Ginger works as a powerhouse detoxifier, helping remove unwanted chemicals from your body, and neutralizing unstable molecules known as free radicals from the kidneys thus preventing the formation of kidney stones.

It is also known to treat chronic indigestion, suppress your appetite, and keep your metabolism at its best.

LEMON
Freshens your breath, boosts your immunity, improves your skin, aids in digestion, may support heart health, and weight control among many other benefits. They are high in vitamin C and fiber.

Lemons may also help prevent kidney stones due to their citric acid content. The citric acid works by increasing urine volume and increasing urine pH, thus creating a less favourable environment for kidney stone formation.

Due to the fact that vitamin C and citric acid assist in the absorption of non-heme iron from plants, lemons are also thought to prevent anaemia.

TURMERIC
Turmeric contains the active compound curcumin which has many scientifically-proven health benefits such as the potential to prevent heart and liver disease, reduce cholesterol, alleviate PMS symptoms, aid in gastrointestinal diseases, Alzheimer’s and cancer. It is also a potent anti-inflammatory and antioxidant and therefore helps to fight off a variety of viruses including herpes and the flu, among many other things.

Honey
Raw, unpasteurised, honey has long been used as a folk remedy throughout history and has a huge variety of health benefits and medical uses such as antibacterial and antifungal properties, digestion and gut health, immunity boosting, antioxidants, in its use for sore throats and to heal wounds.

Garlic
Garlic has been used throughout history for its medicinal properties. It is known to combat sickness, common colds, infections, reduce blood pressure and improve cholesterol levels reducing the risk for heart disease.

Green Tea
Contains powerful antiviral and anti-inflammatory properties therefore boosting the immune system and preventing various ailments such as cancer and coronary heart disease among many others. It also reduces the effects of free radicals and prevents inflammation caused by extensive exposure to UV sunrays.

All the above are prefect for incorporating in to your every day diet to alleviate a variety of ailments whilst boosting your immune system.

MENTAL HEATLH, SUPERFOODS

Let’s Chat About Stress Busting Foods

Quirkalicous

Stress is everywhere, affects us all, and means different things to different people. Where one thing may cause stress in one person, it may be of little concern to another. There are some people better able to handle stress than others and not all stress is bad.

It is a natural physical and mental reaction to life experiences, and is the body’s reaction to harmful situations, whether real or perceived.

When you feel threatened, your nervous system, primarily your hypothalamus sends a signal to your adrenal glands instructing them to release the stress hormones adrenaline and cortisol, which stimulate the body for emergency action, allowing you to act in a way to prevent injury… your heart beats faster, muscles tighten, blood pressure rises, your breathing quickens, and your senses heighten. This reaction is known as “fight-or-flight,”.

While a little stress may actually be beneficial, too much stress can have adverse effects, wearing you down making you sick, both mentally and physically, and is known to affect all systems of the body including muscles, respiratory, cardiovascular, endocrine, gastrointestinal, nervous and reproductive systems.

Stress can affect all aspects of your life such as your body, your thinking ability, emotions, and your behaviour. There is no part of you that is immune to the effects of stress, but due to the fact that each one of us handles stress differently, our symptoms may vary.

With acute, momentary stress, your muscles tighten all at once and then release when the stress passes. In chronic conditions whereby the stress has not passed, the muscles are left in a more or less constant state of tension which leads to a number of triggered reactions else where in the body, such as tension-type headaches and migraine headaches which are known to be associated with chronic muscle tension in the shoulder, neck and head region. Musculoskeletal pain in the low back and upper extremities have also been linked to stress.

With regard to the gastrointestinal aspect, environmental causes have been seen to be the determining factor in a large percentage of cases. This could be due to the fact that once the stress hormones are released, they direct more oxygen and blood to the brain and muscles thus depleting the gut of them and affecting both the systemic and gastrointestinal immune and inflammatory responses allowing for disorders such as diverticulitis, inflammatory bowel disease (IBD), irritable bowel syndrome (IBS) and other functional gastrointestinal diseases, food antigen-related adverse responses, peptic ulcer and gastro-oesophageal reflux disease (GERD) to occur.

The physiological effects of stress on the gut include alterations in gastrointestinal motility, an increase in visceral perception, changes in gastrointestinal secretion, an increase in intestinal permeability, negative effects on regenerative capacity of gastrointestinal mucosa and mucosal blood flow, and negative effects on intestinal microbiota.

Foods can help subdue stress in a number of ways….

All carbohydrates increase levels of serotonin, a mood-enhancing chemical that decreases anxiety and stress, whilst increasing happiness, and mood. Therefore, comforting foods, such as a warm bowl of porridge (oats) is perfect, but for a steadier release of this hormone, whole grains are better as they digest slower. Other foods that also increase serotonin levels naturally are pineapple, salmon, eggs, nuts & seeds, turkey & poultry, tofu, soy, milk and cheese.

Certain foods can reduce the levels of cortisol and adrenaline stress hormones, thus consequently reducing the effect of stress, such as asparagus, low-fat milk, cottage cheese and fruit, almonds and walnuts, tuna, blueberries, green tea, whole grains, salmon, bananas, pears, and at least 70 percent dark chocolate (as one to two ounces per day can significantly improve mood and mood chemicals)

Other foods and supplements that can help combat stress are as follows;
– Vitamin C, found in kiwis and oranges, reduce the levels of stress hormones while strengthening the immune system.
– Magnesium, found in spinach, soybeans and salmon. Too little magnesium may exacerbate headaches and fatigue already caused by stress.
– Omega-3 fatty acids, found in fish such as salmon and tuna
– Potassium, found in avocados and bananas

A healthy diet can help counter the impact of stress by boosting the immune system and lowering blood pressure.

MENTAL HEATLH, SUPERFOODS

Food for Thought

Quirkalicous

There comes a time when one’s focus, concentration, memory and general retention of knowledge or facts may come in to question. Most often directly from the individual themselves.

At times like this we must bear in mind that everyone is different, unique, both in the way they store information and in the process of retrieving it. That’s how and why we are each able to excel in different fields. Not all of us are mathematically minded, or great at literacy skills… but we can all work towards proving the best foundation, and optimal conditions for our minds to function.

Are there times when you feel tired, sluggish or forgetful without any logical reason?

A reason for this could in fact be our thyroid gland. You see, the thyroid gland is responsible for a number of things… for one, it produces hormones that regulate the body’s metabolic rate controlling heart, muscle and digestive function, brain development and bone maintenance, and its correct functioning depends on a good supply of iodine from the diet.

An underactive thyroid is common in adults and is frequently associated with cognitive issues, such as increased forgetfulness, mental slowing and “brain fog”. As the hippocampus is a thyroid hormone receptor-rich region of the brain involved in learning and memory, any alterations in thyroid hormone levels have been reported to impair hippocampal-associated learning and memory, synaptic plasticity, and neurogenesis.

You can support your memory and brain function with a variety of nutrients and antioxidants…and plenty of liquids. Fruits and vegetables are bursting with antioxidants and it’s usually those that are brightly coloured that are the best.

Nootropics are natural or synthetic supplements or medications that are known as cognitive enhancers… brain supplements that boost cognitive performance… and are particularly for executive functions, memory, creativity, or motivation, in healthy individuals.

Caffeine is arguably the most potent nootropic you can find, improving your alertness and focus while quickening your reaction times, but this is not a long term option. A few of the more natural, nutritional supplements can be seen below..

1. CAROTENOIDS

These are the yellow, orange and red pigments synthesized by plants. So, CAROTENE, LUTEIN, and LYCOPENE. These can be found in carrots (also great for eye health), apricots, asparagus, broccoli, mangoes… all the bright colours!

2. CREATINE

This is generally found in various meats, seafood and dairy.

3. OMEGA-3 FATTY ACIDS

Can be found in good quantities in salmon, flax and chia seeds, soybeans and walnuts.

4. FISH OILS

Usually found in oily fish such as salmon, herring, tuna, anchovies, and mackerel, but can also be found in the liver of other such as cod liver and in oysters.

5. RESVERATROL

Now this one is interesting… Resveratrol is found in red wine, at a larger quantity than in white wine as it is fermented with grape skins longer, and therefore contains a greater quantity of resveratrol… Thus laying to the claim that red wine is better for you as it contains a greater amount of antioxidants…and all due to the red pigmentation of the grapes.

Dark berries, peanuts, cocoa, blueberries and cranberries are also a few more examples of foods that contain resveratrol.

6. VITAMIN E

A powerful antioxidant, seen to be depleted in smokers, that can be found in spinach, broccoli, sunflower seeds, nuts (such as almonds), fortified cereals, and avocado.

7. B VITAMINS (especially B12)

Can be found in most of the foods already mentioned such as salmon, avocado, beef and fortified cereals, just to mention a few.

All these are but a few of the natural supplements one can introduce in to their diet to improve, or boost, their cognitive function.