Nutrition

Sharing thoughts and inspirations this Christmas

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In these days before Christmas, when some of us are seeing well-laid plans scuppered, or Xmas traditions taken away due to Omicron looming large, it feels like the right time to share some positives from my world of functional nutrition.  Not about Covid or immune health (we need a break, plus I wrote about it here back in March). https://www.appleaday.org.uk/immune-health-natural-tool-kit/

Instead, some books and a few of the many health ‘influencers’ and podcasts that have inspired and taught me, plus some health facts about the vagus nerve, which may sound random, but isn’t, because it has popped up at so many webinars, online conferences and health discussions this year.

Introducing the vagus nerve (VN):

This nerve may not be on your radar, but one of the reasons it keeps coming up in the health world is because it’s the main neural highway running from the brain down the length of the body.
In fact, it’s the longest nerve in the autonomic nervous system, and it travels or ‘wanders’ (= latin vagus) down the body to the colon, innervating organs as it passes the cardiovascular, digestive and reproductive systems, taking information from each and sending on messages from the brain.  Little wonder it has the potential to impact health!

The trouble is, like so many body parts, this nerve can lose tone from middle age.  It’s also affected by a sedentary lifestyle or chronic stress, trauma, poor diet, and more of the usual western world lifestyle habits.
And this loss of vagal tone can then undermine the organs and systems it passes through, affecting mood, digestion, breathing, heart rate, reflex actions, even relaxation.

So how do you improve vagal tone?

Meditation, yoga, pilates (really most form of exercise), will help improve your autonomic nervous system and the vagus nerve.  And then, interestingly, taking cold showers or swimming in cold water (maybe not something to start now if you’re living in the northern hemisphere!)

There are other even more unexpected and unusual practices that are at the top of the list when you read about improving vagal tone.  And they’re very do-able.

Humming or singing loudly 
How lovely is this!  By humming or singing, you actively stimulate the laryngeal muscles and improve the signalling of the VN.  If you don’t have a voice others appreciate sing in the car to the radio; it won’t complain!

Laugh loudly (the harder the better)
A smilar mechanism to singing, plus research already tells us that laughter improves physical and mental well being.  So if it also specifically helps vagal tone, there’s another reason to watch more comedies over Christmas.

Gargle with vigour!
Ideally 3x daily for a minimum of 20 seconds, which may sound short, but isn’t when you’re starting out.  Anecdotal evidence shows it can improve gut health, specifically peristalsis and symptoms of a hiatus hernia.
When you gargle you activate the three pharyngeal muscles at the back of the throat which stimulates the vagal nerve.   You’ll feel your diaphragm and muscles around your stomach and oesophagus getting quite a work out, and if tears pool in your eyes it’s apparently a sign you’re doing it correctly.  According to Dr N. Habib who wrote a comprehensive book called ‘Activate your vagus nerve’ (yes, there are specialised books about it), the superior salivary nucleus is being stimulated, which triggers the glands around your eyes to produce fluid.
Like brushing your teeth, gargling should become part of your life…. your new noisy singing life!
And by adding salt to the gargle water you have the added benefit of an antimicrobial oral wash.

If any of this sounds like a Christmas fairytale just search online for vagus nerve and you’ll be inundated with a plethora of articles and studies referencing its importance.

Podcasts on health and life

Podcasts are such a great platform to hear the latest in health!  I love them and wish I had more time to listen to more…
Rangan Chatterjee’s ‘Feel Better Live More’ is still my overall favourite with so many expert guests sharing their unique insights and wisdom.
I particularly liked the May interview with investigative journalist, James Nestor.  The latter has written a brilliant book, ‘Breath’  which covers far more aspects of breathing than I ever thought possible.  In using himself as a guinea pig in all the different breathing techniques that are out there, he not only tells a great story but ultimately makes it clear how we should all be breathing for good health.
Another interview on July’s ‘Feel Better Live More’ that has stayed with me, was with Dr Rahul Jandial, a neuro surgeon.  He talked about the trials and joys of his training years and subsequent career, and how humbled he is by his patients.  Jandial’s book, ‘Life on a Knife’s edge’ is extraordinary, illuminating and at times unnerving.

Other great podcasts I try to find time for:
The happiness lab,  The Doctor’s Pharmacy, Natural MD Radio & Huberman lab (which is full of science if you’re into it)

 Some health books of many to ponder  

‘Hormone Intelligence’, by Aviva Romm;  should be on all bookshelves – and she’s written more excellent books!
‘Untamed – Stop pleasing, start living’, by Glennon Doyle. The title says it all.
‘Breath’ by James Nestor.  A must for anyone who breathes
‘The metabolic approach to cancer’, by Dr Nasha Winters.  An extraordinary functional ND, author, speaker, global cancer consultant who survived stage 4 cancer some 25 or 30 years ago.  Her next book is coming out in February  ‘Mistletoe and the Emerging future of Integrative Oncology’
(mistletoe extract has a century-old history of use in complementary medicine especially regarding cancer.  In Europe, mistletoe extract injections are among the most prescribed therapies used to treat cancer alongside chemo or exclusively.  Studies and testing have been ongoing for decades so I’m looking forward to discovering what Dr Winters puts forward in her book.

Health influencers, some of the people who’ve inspired me

Dr Caroline Leaf, a neuroscientist and mental health expert; always seems to find the perfect single sentence or paragraph to sum up a very long and difficult complex issue.
Robyn Puglia, functional medicine practitioner; lecturer, teacher and more.  Also runs online talks and QA sessions on facebook with the brilliant thryoid and brain author/educator Dr Datis Kharrazian (check out his weekly talks on his facebook page).
Ben Brown, functional nutritionist, lecturer and more; website newsletters offer well-researched commentary on current health conditions and studies.
Dr Nasha Winters, mentioned above; some of her talks and interviews are available on YouTube.
Avivia Romm, also mentioned above; her website is an encyclopaedia of knowledge 

So many other health professionals who are daily influencers for me, who are part of my practitioner world – Debbie Cotton, Moira Bradfield, Jason Hawrelak, Emma Beswick…. There will be YouTube talks by them out there.

As for food authors there are so many new, fab cookbooks available, I can’t keep up with them.  For me, Ottolenghi continues to deliver and I am currently still working my way through the vegetarian recipes in ‘Flavour’ (just reduce the sugar which he SO loves to add, in some form or other, to his recipes).
His mushroom-lentil ragu dish is a winner for us and will be part of our Xmas menu this year.

Niki Webster (aka Rebel recipes), is about to bring out another vegan cookbook, watch her space!

And for anyone wanting to do gluten free baking, Naomi Devlin offers so many excellent workshops online, take a look at her website.

Finally, my dear friend, and surrogate mum, 94 year old Hedi continues to be a big influencer for me.  She can still walk the length of Regent street and then enjoy a hearty meal.  I think she invented the word resilience.

I’d love to hear from you!

Tell me about some of the positives you’ve found this year, whether it’s some people you’ve met or books or happenings that have made your life, or illness, or Covid journey, aka slog, a little easier.

I’m back in my zoom clinic here, in Dorset, on Tuesday, 4th January.  As always I’m offering a Christmas gift discount for the month of January; 10% for all consultations.  Just email me for bookings.

Until then I’m sending you all huge hugs and lotsa merries, and a happy 2022 for us all.

Stay well friends!

x

Kedgeree, the appleaday way

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I didn’t know this dish actually had a name.  For years I made a version of it with leftover rice and fresh fish, shredded greens and various curry ingredients.
One day a friend, a nutritional therapist colleague staying with us, sat back after dinner and said, ‘I like the way you make kedgeree with fresh fish and no egg.’
And that’s when I discovered my leftover rice-fish dish was called something.  I’d prepared it with more leafies, more antioxidants, and taken away some of the smokey flavour.  A tasty and healthier version, this kedgeree-ISH dish.

I use mainly fresh fish fillets with a nod to the original smoked recipe by adding a small fillet of lightly smoked salmon.  Sadly, studies show that smoked foods contain nitrates & nitrites that convert to cancer-causing compounds.  I’d recommend that if you want to eat anything smoked, enjoy it as a rare treat and not something to keep in your weekly diet.
When I look at traditional kedgeree recipes what stands out is the lack of colour.  Admittedly we don’t want every meal we eat to look like the same rainbow.  However, adding some leafy greens and broccoli to this dish livened it up yet didn’t detract from the fish and curry flavours.  More leafies = more phytonutrients and immune support.

I don’t always add boiled eggs, which of course is one of kedgeree’s hallmarks.   As delicious as they are (& such a fab protein & nutrient source, especially if the chickens are fed on a rich omega 3 diet), eggs are quite a common intolerance food.   I’m seeing more and more clients who say they sometimes feel ‘off’ after eating them.  However, if they’re a friend of your digestion by all means add them when serving up.

Here’s a snapshot of most of the ingredients in the recipe.  Please imagine a leek lying horizontally at the top, and real fish not photos, laid out on that plate.
I only thought of taking this shot after we’d scoffed it all!

Ingredients
Serves 4 – 6

250g lightly smoked salmon
250g white flakey fish like haddock or cod.  Or wild salmon if you don’t mind salmon… and more salmon
250g mixed rice (eg. basmati brown, red, black or whatever blend you can find)
500ml water or vegetable broth for the rice
2 or 3 small red onions, finely sliced
1/2 leek, green part, sliced
100g shredded spinach
100-150g broccoli, broken into tiny florets
100g frozen peas
1 heaped tsp hot curry powder (or mild if you prefer)
10 dried curry leaves, crushed
1/2 tsp cardamom powder
1/4 tsp turmeric powder
1/4 – 1/2 tsp dried chilli (optional)
200-250g plant milk;  I’ve used coconut or oat
2 boiled eggs (for 4 servings, 3 eggs for 6)
olive oil for cooking
freshly ground pepper
sea salt if needed
4 tbsp flat leafed parsely, chopped

Method:

In a pot gently heat the olive oil then add the sliced onion.  Cook until translucent.
Add the rice and stir until coated then cover with 500ml vegetable broth or water.  Bring to the boil, uncovered, then lower the heat, replace the lid and allow to cook for about 15 mins.
Check the rice near the end to make sure it isn’t catching.

Meanwhile boil your eggs if you’re adding them to the dish.  Rinse in cold water and peel ready to quarter.

In a deep pan, or large pot that will take the finished meal with rice, heat 3 tbsp olive oil.
Gently fry the leek then add the crushed curry leaves, curry powder and other spices.  Gently fry the fish on both sides.  Note that if your fish has skin, fry it skin-side down before using tongs or a fork and knife to remove it.

Add the vegetable milk to the fish-spice-leek and simmer.
Most fish fillets will be cooked within 10-12 minutes.  Even though this is a forgiving dish you don’t want your fish overcooked and turning into a mush when you add the rice and mix them together.
For the last 5 minutes of fish cooking time add the tiny florets of broccoli, frozen peas and spinach.
Once the fish is cooked, gently break it into chunks to your liking.

Add the cooked rice to the pan of fish, spices and greens.  Gently fold in and do a taste check.
Do you want more curry powder or perhaps some chilli?   You may need sea salt if you haven’t used vegetable broth, or smoked fish.

Serve in large bowls, top with chopped parsley and divide up the quartered eggs evenly.

Finish with ground black pepper –  and enjoy.

Salt – we love it but it hates us!

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First of all, some relevant facts:  Salt contains sodium which is an essential nutrient that maintains our water balance as well as our blood pressure.  Salt also helps regulate muscle and nerve activity, so, yes…. we need it, but not as much as we’re consuming.  The recommended limit is about 6g (1 tsp daily) – less for children – but the UK is currently estimated to be consuming around 8.5g salt daily.You say you’re not adding that teaspoon to meals?

Hmmm, you don’t need to.  According to research papers [He and MacGregor, 2009, Journal of Human Hypertension; & SACN, 2003 ‘Salt and Health’] about 70-80% of our daily salt intake is already in our foods.  Breads, cereals, ready meals , canned food products and snacks are all the obvious culprits.And this is why salt is a very real health problem.   We’re consuming it daily without even realizing it.Not only is salt intake a major risk factor in high blood pressure & cardiovascular disease (the latter still being the leading cause of death worldwide), it’s high intake is also linked to stomach cancer (irritates the gut lining a.o.), oedema and kidney disease.  It can also cause osteoporosis because high salt leads to high urinary loss of calcium which in turn leads to our body compensating for this loss by drawing calcium from our bones.

Look at this salty list on the NHS ‘Choices’ website:  ham, cheese, bacon, olives, pickles, prawns, anchovies, salami, soy sauce, stock cubes, yeast extract, smoked fish, smoked meat, gravy granules… and of course salted nuts and crisps.  A lot of these foods may not be obvious salt sources to everyone.  And even sweet snack foods are on the list because the food industry knows that taste buds love sweet ‘n salty!

The following too can also be high in salt:  tomato ketchup, takeaways, pasta sauces, bread products (like ciabattas or bagels), pizzas, ready meals and soups.

The word ‘salt’ is invariably not listed on labels, however ‘sodium’ may be.  But sodium isn’t salt, it’s just part of it.  In fact 1 g sodium is 2.5g salt…which is a lot more salt intake in a given food than we may have realized.

Is there any good news about all this?

Firstly eating less of any processed snack will be a great start.  Unsalted nuts and seeds or a piece of fruit because really it does seem as though most snack foods contain salt (apart from, for example, salt-free crisps – but those are deep fried and full of trans fats which is another topic for another time).
And if we cook more from scratch we will be in charge of how much salt goes in the pot.
Checking labels is another obvious step.  Choose the canned or packaged goods with the lowest salt or sodium content.

The really good news however is that as our salt intake drops, our salt taste receptors in the mouth adapt.  After 1-2 months we won’t miss it at all!

Environmental toxins – reducing exposure

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Eat organic where possible – especially when it comes to meats, eggs, dairy produce and grains.  Whatever you do, wash all food well before eating or cooking.
Check out the appleaday facebook post from a couple of days ago, regarding the Environmental Working Group’s ‘Dirty Dozen’ ;  or google ‘Dirty Dozen’ and find out which foods you should really buy organic due to their very high toxic load.

Avoid processed foods, especially those with added colourings, sweeteners and flavourings… I realize most of you are well aware of this however it’s a useful reminder for all to check labels of any canned or bottled foods in the house.  And in this context of ‘clean living’, it simply must be mentioned J

Be aware of the water you’re drinking.  Possible contaminants include small amounts of pharmaceuticals, hormones, nitrates, lead….  Filter your water.  Take a look at multi-stage carbon filters or reverse osmosis filters

Reduce intake of soft-plastic-container bottled water.  Chemicals from the plastics often leach into the water – try glass bottles, or fill up a hard plastic drinking container with your home filtered water.

Avoid sipping your takeaway hot drink through the plastic lid.  And avoid using plastics in the microwave – ensure that any plastic containers you use for storage are free from bisphenol A (‘plastic’ blog will soon appear…)

Replace any Teflon cook and bake ware with uncoated glass, clay, stone or enamel versions

Minimise the use of cling wraps and aluminium foil.  A quick solution for storing left overs, but keep hard plastic storage boxes, and if you do use cling film try to avoid contact with the food it is covering in the bowl.  Best choice is to use glass or hard bisphenol A-free containers.
When baking use an oven container with a lid, or wrap the fish or chicken in baking paper or parchment paper instead of aluminium foil – works a treat.  Some origami in the kitchen, making a slightly loose parcel (ends however firmly closed to ensure no leakage)  and then using a wooden ‘skewer’ to keep it packed.

Avoid eating larger oily fish eg swordfish, tuna, marlin and shark, due to their higher levels of mercury and chemical pollutants compared to smaller fish.  The larger and older the fish, the more toxins they will have accumulated over the years.
Think ‘small fish with big eyes’, a teacher once told me as they live at greater depths (where one hopes the toxins will be more dispersed); being smaller, they will have less heavy metals, plastics etc stored in their bodies.  Wild salmon is a great choice, so keep an eye on offers at supermarkets or your fish supplier – and stock up.

When cooking avoid high temperatures – you don’t want food to be ‘smoking’ and certainly don’t want to eat burnt foods.  Bar-b-qs sadly are not on the healthy list – avoid whilst on a clean-eating, detox week – and otherwise enjoy in moderation – and eat less of those crispy charred bits…

Polyunsaturated fats should not be heated as they are more volatile than heated saturated or monounsaturated fats and therefore more prone to molecular structure changes which are now considered potentially carcinogenic.

Cooking with a monounsaturated oil is usually the advice given – although this is still a hotly discussed topic, as a lot of the beneficial nutrients in, say, virgin olive oil, a monounsaturated oil, will be cooked away (my suggestion: cook with it, and add a slurp of uncooked with your salad!  Difficult for many given the cost, so again, check out offers – there’s usually a virgin olive oil on sale at our local supermarket.  Stock up!)
Coconut oil is a saturated plant fat which, when heated, will not change its molecular structure to the detriment of your health.  There are loads of testimonials about the fantastic health benefits, and I personally love the taste of anything cooked in it;  claimed to be safer than heating animal-based saturated fats like butter however, again, there are opposing opinions on this.  Some CV doctors/nurses say all saturated fats aredetrimental to arteries and heart health – then there are in vitro studies showing massive overall health benefits including improved cholesterol.  Eat in moderation is my current recommendation.

I would  welcome hearing of results of large-scale research studies, preferably in vivo, on coconut oil so do please share any information on this 🙂

Environmental considerations:

Avoid pesticides or herbicides in your home or garden

Avoid aluminium-containing antiperspirants and antacids – huge links to breast cancer.

Have second-thoughts about water proofing or flame proofing furniture coverings and clothes – you can have severe reactions.

Check out natural carpets or hardwoods instead of the standard carpeting which is treated with chemicals

Hair products and skin care:  look for those without added alcohol, sodium lauryl sulphate, phthalates, parabens or other petrochemicals – look at www.essential-care.co.uk or numerous other natural beauty product sites

Use paints labelled low or no VOC. Various finishes and paints release low-level toxic emissions into the air even years after application – these VOCs (volatile organic compounds) may have short and long-term adverse health effects

Control the dust, mould and bacteria in your home.  Wet wipe, check out home air filters or ionisers…and adopt some indoor plants!

Go natural with cleaning products – make your own (I’ll post some tips about this later as a facebook blog and sometime next week on another website blog) Green People and Ecover are very good but there are now lots of fab choices to be made.www.naturalcollection.com is good to look around

Avoid heavy traffic for long periods of time – yes of course this is NOT always easy to control, however if you can pick your time to travel, avoid work/school traffic times…and if you go for a walk,  stride across fields, parks or small lanes, rather than walking on busier roads and breathing in car fumes. Another addition to your toxic load.

Avoid smoking and smokers….apologies if this sounds trite!  Such a huge subject in a mere sentence however it is too well known to labour the point.  We all know the facts, we’ve seen the packaging change from outdoorsie Malboro man to health warning signs and plain labelling. Smoking is a highly addictive habit and hence difficult for many to just drop.  There are lots of books to google, tapes to buy.  Hypnotherapy and psychotherapy can both be fabulous.
But in the end, it’s up to the smoker ….and those in the vicinity, inhaling a smoker’s puffs!

Electromagnetic fields are shown now to affect more and more people, not just very sensitive allergic individuals.
Restrict mobile phone use (turn off inbetween – it also limits how many ‘quick’ texts you send which can actually wait until later).   Turn off other electrical equipment when not in use and certainly limit the amount of electrical equipment in the bedroom.  T.V.s may be great company but apart from the electrical aspect of sleeping in a room full of equipment (computer, phones, electric alarms…what else?), all those little red and green lights can disturb sleepzzzzzzz.