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Heart Healthy Black & Red Rice

9/7/2019

Like brown rice, black and red rice is full of antioxidant-rich bran, which is found in the outer layer that gets removed during the milling process to make white rice. But unlike healthy brown rice, black and red rice bran contains the antioxidant anthocyanins, The purple and reddish pigments, also found in blueberries, grapes, and acai. Eating foods high in anthocyanins have been linked to a decreased risk of heart disease and cancer, improvements in memory, and other health benefits.

One spoonful of black rice bran or apx 10 spoonfuls of cooked black rice, contains the same amount of anthocyanin as a spoonful of fresh blueberries, according to a new study presented at the American Chemical Society, in Boston.

Some antioxidants in black and brown rice are fat-soluble, while anthocyanins in black & red rice are water-soluble and can therefore reach different areas of the body.

Anthocyanins are the largest group of water-soluble pigments in the plant kingdom and belong to the family of compounds known as flavonoids. Major sources of anthocyanins are blueberries, cherries, raspberries, strawberries, black currants, purple grapes and red wine, along with black and red rice.

In recent years several studies have shown that anthocyanins display a wide range of biological activities including antioxidant capacity, anti-inflammatory, antimicrobial and anti-carcinogenic activities. In addition they display a variety of effects on blood vessels, platelets and lipoproteins able to reduce the risk of coronary heart diseases.

These benefits coupled with whole foods in-tacked fibre, is excellent for heart health, gut health, let's just say whole body health!

Brown, black & red rice is much chewier than white rice which is a great practice to slow down at the dinner table, chew carefully, and enjoy the added benefits. This aids better digestion and helps you to stay fuller for longer, keeping calories and blood sugar in better check.

I love the taste and texture, and love it along side a pile of veggies and a delicious fresh made sauce like spicy peanut, or a fresh lemon, maple cilantro.

Refeerence:Whether you choose black, red, purple, brown, it is a good thing to switch the whole grains you are eating, try something new, and diversify the nutrient portfolio of delicious whole foods.

To read more about the many types of rice, their benefits and variety, click here.

Working on your heart or gut health?

Call the office for a free 20 min discovery call, I'm taking on new clients this summer.

In Health & Happiness,
Rebecca

References;

https://www.ncbi.nlm.nih.gov/pubmed/18209270

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Trying to Improve Your Gut Health?

21/6/2019

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Oh my yumminess!! I made some simple 3 ingredient coconut yogurt this week and this is definitely my new summer breakfast topper!! And mid afternoon snack, and treat at night, and... .. .

1 litre of full fat coconut milk

2 tsp tapioca flour

2 multistrain probiotc capsules

Make sure the probiotics are fresh and viable, there are so many companies that lower the quality by letting their products sit on the shelf instead of being refrigerated. Although there are "shelf stable" strins, make sure to look for top quality when it comes to probiotics, vitamins, minerals or any supplement you might take.

Instructions;

Bring the coconut yogurt to a low boil and whisk in the flour. .Turn heat on low and stir for 3 mins.
Turn heat off and let the coconut milk cool.
When it is warm but cool enough to touch, whisk the probiotics in then pour liquid into clean glass jars (and yes, it will still be very liquidy)
I kept mine on the counter for 2 days with excellent results! The time may vary dependent on how tangy you like it!.
Pop it in the fridge overnight and magic! .

You can sweeten with maple syrup or fresh berries and enjoy a gut healthy, "no added", creamy plant-based yogurt!

I might also mention that it's so much less expensive than plant-based yogurts you can find in the store, and no plastic waste.

This type of traditional yogurt, along with other fermented foods, have great benefits to gut health and overall health.
*Probiotics help to balance and restore healthy gut flora.

*They can help prevent and treat diarrhea.

*Some studies have shown them to help with mood and energy.

*Probiotics may reduce the severity of certain allergies and eczema.

*They can also help reduce severity of certain digestive disorders.

*And probiotics work to help boost your immune system.

Adding probiotic rich foods like yogurts, tempeh, sauerkraut, kombucha, kimchi, kefir, miso, and traditional tofu, can add to your gut healthy habits, so try one, or a few daily!

What are you favourite fermented foods?

In Health,
Rebecca

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Is What We're Drinking Affecting Our Guts?

6/6/2019

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We are learning more and more by the day on how our microbiome or, gut bacteria affect our overall health and wellness.

What exactly is the “Gut Microbiome”?

The microbiome is composed of bacteria, viruses, fungi and other microorganisms. We host a lot of these little guys, and some work for good in their world, and others for evil.

Trillions of these microbes exist in your gut, mainly inside your large intestines.

This collection of up to apx 1000 different species that make our guts their home, play a critical role in our health. Each of them playing a different role and either enhancing our health or hijacking the situation creating chaos. In this instance, the wider variety the better as new science suggests, various “good bacteria” will keep “bad bacteria” in check and the variety has adaptability to “keep the peace” in there.

The foods we consume has definite implications of the health of our microbiome. Including probiotic rich food like fermented sauerkraut, yogurts, and miso among other fermented foods can benefit gut bacteria. Along with fibrous foods like kale, apples, and cabbage and all of the other yummy plant foods, can all contribute to healthy gut flora.

Some foods have negative effects on our gut flora like; red meat, high-fat dairy products, and fried foods that all reduce the growth of healthy bacteria and enhance the growth of “bad” bacteria linked to chronic disease. (Physician Committee for Responsible Medicine, n.d.)

Though not all disease begins in the gut, many chronic metabolic conditions are hypothesized to be caused or influenced by chronic gut inflammation which can rise from dysbiosis or "unbalanced" gut bacteria.

Chronic, low-grade, or systemic inflammation may be harmful, as it last long term because it is not as apparent as acute inflammation and many people may not even know it's happening. Chronic inflammation affects your entire body and is not just isolated to the gut. For example, your blood vessels such as your coronary arteries may be inflamed, joints, tissues, and possibly structures in your brain.

Obesity, heart disease, type 2 diabetes, metabolic syndrome, depression, IBD, IBS, Crohn's, and numerous others have all been studied for a strong association with altered gut flora and low grade chronic inflammation.

But what about the beverages we consume?

Too much alcohol, caffeinated, and sugary drinks can also alter gut flora in a negative way, but these seem to be less harmful when consumed in moderation.

The one drink that seems harmful even in very small doses, almost immediately… Diet sodas!

Aspartame is used in many diet sodas, like Coke Zero Sugar, Fanta Zero, and Minute Maid Light, according to the Coca Cola Co. website. While Diet Coke contains sucralose marketed as Splenda and acesulfame potassium. A and a can of Diet Coke contains around 180 mg of aspartame. These artificial sweeteners are found in more and more low calorie, or no sugar drinks marketed to be healthier options.

Aspartame can also be found in flavoured teas, energy drinks, coffee flavorings, protein shakes, flavored milk, juices and other flavored beverages. Aspartame is used as a sugar alternative in low- or reduced-carbohydrate foods such as cereals, granola bars and protein bars.

You may find snack foods like low-fat yogurt, pudding, jello and fruit cups might contain aspartame. Check the ingredients list of all of these items and others such as ice cream, frozen fruit pops, hard candy and chewing gum. Other sugar-free sweet foods like breath mints, syrups and jellies can contain aspartame.

You might even find it hiding in medications like "easy to swallow" meds, that have a slightly sweet taste.

A study, published in Molecules, looked at the relative toxicity of the main artificial sweeteners we find in calorie free drinks like; aspartame, sucralose, saccharin, neotame, advantame and acesulfame potassium-k and ten sports supplements containing these sweeteners.

It found that the bacteria in the digestive system became toxic when exposed to tiny concentrations of the sweeteners. The scientists found that toxins were released when gut bacteria were exposed to each artificial sweetener, and it only took 1 mg/ml of the artificial sweeteners to turn the bacteria toxic.

That's led scientists to conclude that: "This is further evidence that consumption of artificial sweeteners adversely affects gut microbial activity which can cause a wide range of health issues". (American Associates, 2018)

This October 2018 collective study was published and scientists from universities in Israel and Singapore found that six common artificial sweeteners were toxic to gut bacteria. Enhancing supportive evidence that we need to consider whether these products are safe at all for human consumption.

Some debate whether going back to drinking pop and sports drinks with regular old sugar might be better for health in the long run, but lets face it, refined sugar can be toxic in the body at the rates we are consuming it these days.

Now that we are considering what might be a healthier choice for ourselves, including all our little hitchhikers, let's definitely give a little look see at the ingredients labels. Even when you know a product, ingredients change, companies change, once you get in the habit of label reading, it does become less complicated.

Of course I always enjoy a 1 or 2 ingredient bevy, but I live in this world too, and understand that we all have to wade through the massive amounts of products that are labeled "healthy", and we need to make some decisions about what to put in the cart!

So lets take a look at some refreshing and amazingly tasty thirst quenching drinks to try this summer that are positive to our gut health and taste simply delicious.

My top pick for bubbly sweet, fizzy drink….. Drum roll please…..

Kombucha

There are so many local suppliers that even if you’re not down with brewing your own at home, there are many craft companies to supply you with this beneficial booch!

Kombucha is a fermented tea that has been consumed for thousands of years. Not only does it have the same health benefits as tea providing antioxidants, it's also rich in beneficial probiotics, great for gut health!

There are tons of flavours, it’s fizzy fun, and has great benefits to health.

Note* May not be suitable for people dealing with disbiosis or on a low fodmaps diet. Talk to practitioner to see if it's alright for your individual protocols.

Another great alternative to pop is;

Sparkling water with a slice of fruit.

I love to freeze chunks of fruit and use them as the ice cubes to make it a cold and delightful bubbly drink for those hot and sunny afternoons in the garden.

Hello lemon, mango, mint!

The last but not my least favourite, that even packs a caffeine punch is;

Home brew iced tea.

So many pre-made ice teas have way too much sugar for my taste! I love to use a local brewers organic Maritime Breakfast black tea, chilled overnight with a touch of maple syrup and tons of lemon! Oh just thinking about it, I’m going to put the kettle on!

A touch of natural sweetness, but not too much, and over the top lemon! So refreshing as a treat!

My very favourite of all… The simplest, healthiest, most thirst quenching, good for your body, and your mind…

Water!!

Water is my best suggestion for hydration and hydrating well throughout the year. While there is need for electrolytes during vigorous and lengthy activity, that you can read more about by here , water throughout the day will keep you hydrated, active, and alert!

Some of the best benefits of drinking more pure water;

It protects our joints and cartilage.

Water keeps the cartilage around our joints hydrated and supple, ensuring that our joints stay lubricated. It also protects our spinal cord and tissues, keeping us healthy from the inside out. The rubbery material that coats our bones is about 85% water. To keep this protective material healthy, we need to keep hydrated. We ourselves are made up of apx 70% water!

It helps us think more clearly.

Dehydration causes shrinkage of brain tissue. So when we haven’t been drinking enough water, our brains have to work a lot harder to perform at the same level.

It’s been linked to heart health.

There seems to be a link between risk of death from coronary heart disease and water intake: Research has shown both that consuming more water means a lower risk of death from coronary heart disease and that risk of death rises when intake of “high-energy fluids” (like soda and juice) increases. (Chan J, Knutsen SF, Blix GG, Lee JW, Fraser GE., 2002)

It can improve mood.

Drinking water makes us feel so refreshed that it actually improves our state of mind. You don’t even have to be severely in need of it to benefit: Even mild dehydration has been shown to negatively impact moods.

It keeps things moving.

Water helps better digestion, by helping dissolve fats and soluble fibre, and keeping things lubricated. Although I don’t recommend drinking water while you are eating meals, if you are well hydrated throughout the day, drinking enough water prevents constipation and also reduces the burden on the kidneys and liver by helping to flush waste products, reduces transit time and makes elimination easier.

Drinking it may help prevent headaches, naturally.

Going without water for too long causes headaches for some people and has been identified as a migraine trigger. If you’ve already been hit with a dehydration-triggered headache, you’ll need significantly more water to help it go away. Try drinking two to four cups of water for headache relief within one to two hours.

It could aid weight loss.

Anyone looking to lose weight could be helped by upping their water intake. Studies have found that when participants drink water a while before a meal, they lose weight faster than those who did not drink water. Extra H2O helps us eat less by making us feel full, and it may also boost metabolism. People often mistake thirst cues for hunger and reach for a snack before trying to keep hydration in check.

Even though I like straight water as my beverage of choice 90% of the time, flavoured waters, fresh juices and even hydrating fruits and veggies will add to your hydration throughout the day.

So try upping your water game this summer for your body, gut health, and your mind! And if you try any of these yummy healthy alternatives to water, drop me a line and tell me what you think.

If you are looking to focus on your best health and wellness plan and would like to work with me I'm excited to announce that after a full winter schedule, I will be taking on new clients this June!

We all know that drinking water and eating healthy is key, but it's all in the habits that we form. Not the information we already know, but what we do with it.

If you're looking for the tools and support for better habits and making them stick, give the office a call for a free 20 min intro session to see if working with a Holistic Nutritionist would serve you.

Simple but delicious meal plans, fun activity, accountability and support for you to succeed.

We focus on heart health but accept all clients and their health & wellness needs.

It's a great time of year to start fresh, with renewed energy and focus to start an amazing journey of your best health & happiness!

In Health & Happiness Always,

~Rebecca

References

(n.d.). Retrieved from Physician Committee for Responsible Medicine:
https://www.pcrm.org/health-topics/gut-bacteria

Chan J, Knutsen SF, Blix GG, Lee JW, Fraser GE. (2002, May 1). Water, other fluids, and fatal coronary heart disease:the Adventist Health Study. Retrieved from PubMed:
https://www.ncbi.nlm.nih.gov/pubmed/11978586

American Associates, B.-G. U. (2018, October 18). Artificial sweeteners have toxic effects on gut microbes.Retrieved from Science Daily:
https://www.sciencedaily.com/releases/2018/10/181001101932.htm

PubMed.Systemic inflammation and the brain: novel roles of genetic, molecular, and environmental cues as drivers of neurodegeneration.
https://www.ncbi.nlm.nih.gov/pubmed/25698933

Thomas B. PubMed.(Dis)Trust your gut: the gut microbiome in age-related inflammation, health, and disease.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5512975/

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Cabbage Culture

23/4/2019

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A super simple black beans and brown rice with sautéed cabbage and roasted sweet potato..

All of these foods can help build a strong microbiome and contribute to overall health. .
But cabbage might just be the underdog in this bunch of whole foods, seemingly under appreciated.

Did you know while it may look a lot like lettuce, it actually belongs to the Brassica genus of vegetables, which includes broccoli, cauliflower and kale.

It comes in a variety of shapes and colors, including red, purple, white and green, and its leaves can be either crinkled or smooth.

Cabbage is loaded with vitamins and minerals and even though cabbage is very low in calories, it has an impressive nutrient profile.

In fact, just 1 cup of raw green cabbage contains :

Calories: 22
Protein: 1 gram
Fiber: 2 grams
Vitamin K: 85% of the RDI
Vitamin C: 54% of the RDI
Folate: 10% of the RDI
Manganese: 7% of the RDI
Vitamin B6: 6% of the RDI
Calcium: 4% of the RDI

Cabbage also contains small amounts of other micronutrients, including vitamin A, iron and riboflavin.

As you can see in the list above, it is rich in vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system.

In addition, cabbage is high in fibre and contains powerful antioxidants, including polyphenols and sulfur compounds.

Antioxidants protect the body from damage caused by free radicals. Free radicals are molecules that have an odd number of electrons, making them unstable. When their levels become too high, they can damage your cells.

This Brassica is especially high in vitamin C, and cruciferous vegetables like cabbage contain many different antioxidants that have shown to reduce chronic inflammation.

It's rich in soluble fibre, which has been studied to increase the number of beneficial bacteria in the gut. This is because fibre is the main fuel source for friendly species like Bifidobacteria and Lactobacilli. This is one of the reasons it make such an amazing ferment!

These bacteria perform important functions like protecting the immune system and producing critical nutrients like vitamins K2 and B12.

So next time you're at the store pick up a cabbage and try it in a simple coleslaw, mix it into a stir fry, or try a traditional cabbage casserole.

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Old School Health Hacks

28/3/2019

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There have been a lot of health fads and nutritional advice through the ages, many totally insane, some just silly, but others, good sense that it seems our culture has forgotten.

here are some of the best health hacks through the decades that we definitely shouldn't forget!

MINDFUL MEALS

One of the best “old school” habits that has come back around is to gather at the table, undistracted by screens, with friends and family to eat our meals.

Over the past few decades, eating in front of the T.V., while on the run, or in front of the smartphone has become the norm, but Health Canada's New Food Guide points out the importance of unplugging before meals and being mindful.

A few benefits of this are;

We are more mindful of portion size and are less likely to overeat.

Eating with friends and family we tend to make better choices with what we are eating.

We also tend to take a few more moments to finish our meals, slowing down the pace and supporting better digestion.

GROWING A KITCHEN GARDEN

Before WW2, it was common place to have a kitchen garden in every household, some veggies, herbs, and maybe some berries. Now, most of us are very reliant on the local grocers for our veggies and fruits.

Growing some veggies in pots, or in a patch can benefit us in different ways as well. For example, tomatoes purchased at the store that have come from a local source, spend apx. 10 days out of the ground and on route to store shelves, in those days, they lose over 50% of their vitamin C.

Home Grown veggies increase available nutrients and they save money on produce.

Try tomatoes in pots on the patio, kale and romaine are easy to grow, and zucchinis are an easy addition to any healthy meal.

EAT WHOLE FOODS

Before the 50s, processed foods were pickled veggies, milled flours, and a handful of prepared canned items. Grocery stores were small, milk was dropped off at the door, and a trip to the butchers would be the scope of gathering food to meal prep for the week.

Today, we have fast food chains open 24hr, grocery stores that are 90% filled with “products” not food, and every processed frozen dinner imaginable. Take-out pizza at 2am, more burger joints than we can count, and real, unprocessed food seems more and more expensive comparatively.

Nutritional scientist have studied the increase in obesity, type 2 diabetes, and other rising health epidemics, and they are recommending the return to “real food” to fight this.

One way to do this is gather your food from the perimeter of the store. All of the single ingredients to make meals with will be found on the very outside edges, purposefully, to make us walk by all of the non essential products.

Fill up on veggies first, then move to the sections you need to be in, bring a list, don't just wonder. The only aisle you should walk down is where you find beans, rice, and whole grains like barley or quinoa.

If your great grandma recognizes it as food, you’re probably doing okay.

CALISTHENICS CRAZE

Another "old school" habit that just makes good sense is calisthenics, or body weight exercises.

Really calisthenics are just exercising without the aid of equipment to promote strength and flexibility.

Jumping jack still raise your heart rate within seconds, and planks might be the new push-up but body weight exercises are still just as reasonable today than any time in the past. There are so many to try on YouTube for inspiration and fitness without any equipment necessary, especially through the winter seasons, but it's super fun in Spring when you can take what you've learned outdoors.

SOME “OLD SCHOOL” HABITS TO DITCH

DITCH HIDING MENTAL HEALTH ISSUES

It’s not too long ago that we would shy away from talking about mental health in open forums. Now it’s common place to see promotions of mental health support, and it’s not so hush, hush.

We have to keep working at this so people are more comfortable seeking out the support they need. Conversation is key!

DITCH THE EXCLUSIVE MATRIARCHAL KITCHEN

We’ve come a long way from “the wife” staying at home and making all the meals. As women entered the workforce in higher numbers men were picking up the pots, and the roles in the kitchens have changed.

Everyone, including the kids, should have a role in the kitchen and understand how to nourish them self and their family whether, in the future, they take on the role of chef at home or not.

To combat most of our lifestyle related chronic diseases, creating nourishing habits, and a healthy relationship with food is essential, and it starts at home.

If you are starting your journey to better health & wellness and are looking for more tailored support, I'm excited to announce I will be taking on new clients this Spring & Summer.

Dive deep into your health and get support from a science-based nutritional educator that can help you discover your best health ever.

Check out the service page for programs or call for a free 20 min meet and great to see if working with Wild Seed is right for you.

Health and Happiness Always,

~R

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Better Brain Health

21/1/2019

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The start of this year seemed like a rush of open learning for me, I somehow had more of an insatiable urge to learn new things. I've always been a reader and researcher, but this new energy seemed amplified, a calling.

I don't just want to know all the new research that comes out in the field of nutrition, I somehow want to have an insight into learning a new language, a deeper understanding of quantum biology, and particle physics, and....

I find myself searching out knew knowledge like New Yorkers looking for cab, so I go with the flow so to speak. Flagging new resources to occupy my spare time, but as a business owner, there doesn't ever seem to be enough of it..

I also ask myself in the holistic model, am I getting everything I need to support brain health?

I eat a well rounded, whole foods plant-based diet with plenty of whole grains legumes and nuts. Ample amounts of veggies, and small inclusions of nuts, berries, healthy fats, and algaes, yep algaes.

But what foods do we really need for a healthy brain?

Even though the majority of the brain’s food is glucose, it relays on more than just sugar! There are many nutrients that the brain needs to thrive and function properly, and as it is part of a whole, the quality of the “glucose” we are feeding it is important.

I'm not a proponent of keto diets, so even though the brain does seem sufficiently feed by ketone bodies in the short term, there is no long-term science base evidence that support this diet is good for the brain or the whole body on a long term basis, so I will keep my focus on an abundant whole foods spectrum.

As the brain is part of a whole, a brain healthy diet should start with a wholesome well-rounded diet that includes a lot of vegetables, fruits, legumes, and whole grains. These are all healthy whole foods carbohydrates that support energy and metabolism without adding extra processing to raise GI of these foods.

Greens

Some of the best veggies to include are the dark leafy greens like kale, collards (one of my favs) and spinach. The dark leafy greens make sure you are getting sufficient folate and other B vitamins alongside vitamins C and K and the minerals iron and calcium. These types of veggies are packed full of antioxidants supportive of brain health and a healthy body.

We might also want to include broccoli into that dark leafy green mix. Broccoli is a source of two crucial nutrients that help improve brain function. Vitamin K helps to strengthen cognitive abilities while choline has been found to improve memory and slow cognitive decline. (1)

Omega 3s

Omega-3 sources such as flaxseeds, avocados, spirulina, and walnuts are a great source of omega 3s. Walnuts are especially high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which helps lower blood pressure and protects arteries. That's good for both the heart and brain. EPA and DHA are both well known omega 3 fatty acids that are beneficial to brain health, both seem to be equally effective in making powerful anti-inflammatory eicosanoids known as resolvins.

Cold water fish is promoted to be a great source of these omega 3 fatty acids, but as the oceans are becoming more and more polluted with heavy metals, plastics, and other bio-accumulative toxins, fish may not be the best sources of these nutrients anymore. In theory the fish have high amounts of EPA and DHA and could be healthful, but in reality more and more researchers find higher levels of toxic chemicals and heavy metals found in cold water fish stocks, and have as much risk as proposed protection.(2)

Even though the body needs to convert the plant-based ALA into its forms of EPA and DHA respectively, science and evolution should be able to take on those conversion models easily. Despite having significantly lower intakes of EPA and DHA, a study in the published in the American Journal of Clinical Nutrition, found blood levels of vegan and vegetarian with very low to no intake of fish had approximately the same levels as those who consumed fish regularly. (3)

The results indicate that those who do not get adequate amounts of dietary EPA and DHA have upregulated metabolism of converting ALA to EPA and DHA. This is dependent on how much dietary ALA there is to be converted, which brings me back around to walnuts, hemp and chia seeds, and the amazing flax seed! Eat them often.

Many vegans and vegetarians will use a vegan Omega 3 supplement in the form of a DHA/EPA Algae oil. This is the long chain Omega 3’s in a concentrated form direct from the source (algae), cutting out the middleman (fish). If supplementing, look for one with EPA (60-130mg) & DHA (120-250mg).

Berries are Another Great Brain Food.

The link between berries, especially blueberries, and the brain has grown out of observations that people who eat lots of fruits and vegetables over their lifetime have a lower risk of dementia. Scientists have singled in on one particular class of chemicals found in plant foods, called flavonoids, that may be the ‘active ingredient’ that could be protecting the brain from damage.

One group of flavonoids, called anthocyanidins, have been getting even more attention because of their antioxidant and anti-inflammatory properties. Anthocyanidins are abundant in berries and give these foods their bright blue, red and purple colours.

How anthocyanidins in berries benefit for the brain? The high amounts of antioxidants in blueberries may be one way they help protect brain cells from damage. These berry compounds also change the way that neurons in the brain communicate in pathways involved in inflammation and cell survival. (4) Yet more research has shown that berries can also improve cognition, motor control and enhance neuroplasticity.

Herbs and Spices

Some herbs and spices are a great inclusion to the diet to promote brain health. One of these superpowers of the plant world that I write about often is Turmeric. The main plant compound that is so beneficial to the brain and the body is curcumin, a polyphenol, which in one study published by the Journals Biochimica et Biophysica Acta (BBA) - Molecular Basis of Disease. The study concluded that curcumin enhances the synthesis of DHA from its precursor, α-linolenic acid. Another great reason to incorporate more of it into the diet. Check out this yummy Turmeric Chai recipe and read more about this amazing spice here.

There are so many delights from the earth that support better brain function and help memory, but its more than what you eat.

It’s not just what we're eating, there are a few things that we might want to avoid consuming for better brain health. Try;

Limit the intake of processed foods and deep-fried foods rich in trans fats and omega-6 fatty acids that promote inflammation.

Avoiding larger amounts of saturated fats.

Limit alcohol intake.

Exercise has also shown to promote better brain function, especially with problem solving as well as memory. It doesn't exactly matter what you do for exercise as long as you get active, and stay active.

All the health and happiness to you in this New Year with all your endeavours, stay engaged, stay happy!

~R

References;

1) https://www.health.harvard.edu/mind-and-mood/foods-linked-to-better-brainpower

2)https://www.nationalgeographic.com/magazine/2018/06/plastic-planet-health-pollution-waste-microplastics/

3) https://academic.oup.com/ajcn/article/92/5/1040/4597496

4) pubs.acs.org/doi/abs/10.1021/jf2036033

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Turmeric Tea

22/11/2018

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Turmeric sneaks into my diet year round in yummy curries, and favourful recipes, but no more than this early winter season. As winter sets in and my body is adjusting to cold and dark days, this lovely golden hue of herb, shines like the warming sun in mug.

Turmeric is know as a powerful antioxidant and has been used for thousands of years in Ayurvedic medicine traditions. Just in the past decade or 2 of research we really have discovered the key of why this is such a powerful herb, especially in combination with other plants.

The key compounds in turmeric are called curcuminoids. Curcumin itself is the most active ingredient and appears to be the most important and makes up apx 5% of turmeric.

As a polyphenol, curcumin has several advantages to health. It’s a strong antioxidant and has anti-inflammatory, antiseptic, antibacterial and anti-fungal properties.

However, one of the greatest downfalls of curcumin is that it’s not well absorbed in the body.

Enter Black pepper; peppercorns contains the bioactive compound piperine, which is similar to capsaicin, the medicinal component found in chili powder and cayenne pepper, piperine works with the curcumin to ramps up its potentiate activities in the body by 2000%.(1)

Curcumin is a natural, oil-soluble polyphenolic compound, which means it will be better absorbs when mixed with a fat, so even though there are many different recipes for turmeric tea, whole food cooking with healthy fats like coconut milk, avocado, small inclusions of olive oil, and black pepper may be a great way to get more of turmerics benefits into your diet.

There are a variety of different recipes for turmeric tea, with the base varying from water, dairy, or a dairy substitute.

If you are looking for a low calorie version of this tea, simply add one tablespoon of ground turmeric to four cups of boiling water and let it simmer for ten minutes before straining through a fine strainer, cheesecloth or coffee filter.

To get the most benefits you can from every cup, simmer the turmeric in coconut milk, to add the fat content needed to better assimilate the active properties of the turmeric in our digestive systems. This can be flavoured by adding a chai tea, maple syrup, and eventually adding a small amount of black pepper to this spicy tea mix as the black pepper works synergistically with the turmeric and the fat for us to unlock the active compounds.

It's warming and so restorative with a great safety profile which means you can drink it everyday and continue as long as you like.

I would note that it is so effective I would caution people that already have very low blood pressure or are on blood pressure medication to work closely with your primary care physician to talk about the possibilities to adjust medications as needed and monitor closely.

Interested in more foods, herbs and spices to add to a winter rotation? Read more here about my favorite winter foods and spices that help boost immunity, better circulation, and help you fight off cold and flu!

In Health,
~R

References:

1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/

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Rebecca L. Thornton

Heart Healthy Black & Red Rice

Trying to Improve Your Gut Health?

Is What We're Drinking Affecting Our Guts?

Cabbage Culture

Old School Health Hacks

Better Brain Health

Turmeric Tea

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Rebecca L. Thornton﻿

Rebecca L. Thornton