Our tiniest friends. Why probiotics are so beneficial.

You are probably aware that probiotics are good for you. You will have heard the terms “friendly” and “beneficial bacteria” and that they are good for your digestive tract, but do you really know why these tiny organisms are so beneficial?


It's an interesting concept that we have billions of bacteria residing in our digestive tract that are in synergy with our own bodies and working hard to keep us healthy and in tip-top condition. In fact, bacteria have been with us throughout our evolution and have evolved with us. The mitochondria inside our cells, the organelle responsible for our energy production, was once a bacteria that became engulfed by a primitive amoeba, and eventually became part of the animal cell itself. We have been living and evolving with bacteria from day dot.


Probiotic power
Probiotics are not only crucial for keeping the “bad guys” at bay, such as Candida albicans and other potentially pathogenic organisms, they are important in the fight against allergies, eczema and immune related disorders among many other health concerns. Let's have a closer look at what they actually do for us.


Gut feelings
Probiotics keep the digestive tract healthy. They help break down our food, aid nutrient absorption and provide butyric acid, which acts as fuel for the cells of the digestive lining. Lack of friendly bacteria in the intestines contributes to constipation, bloating and flatulence and other digestive disturbances, such as gut permeability. The probiotics themselves produce B vitamins and vitamin K that your body uses. Their presence in the intestines creates an environment that is not conducive to the survival of other not-so-beneficial organisms. It is very common after antibiotic therapy for the yeast, Candida albicans, to proliferate and cause all manner of problems, such as fungal skin infections and thrush.

Immune boost
Probiotics have an ability to boost immune function due to their presence in an area of the small intestines called the Peyer's Patch. This area can be considered the “school of the white blood cells”, where white blood cells start to differentiate. There are a large population of probiotics present in this area and it has been suggested that they play a role in helping these important immune cells to recognise the difference between good and bad organisms.


The friendly bacteria also boost immune function by preventing “leaky gut syndrome”. If undigested food or toxins from the stool leak through the intestinal wall, their presence in the bloodstream sets up an immune response leading to allergies, food intolerances and other immune related issues.


Hormonal harmony
Probiotics in the intestines help to neutralize spent hormones after they have done their jobs in the body, making them ready to be effectively excreted via the bowel. Low friendly bacteria status not only contributes to constipation but also raises the chance of toxic versions of hormones being reabsorbed into the bloodstream. When this happens with oestrogen for example, oestrogen dominant conditions may arise, such as fibroids, endometriosis, and other female hormonal disorders. Many cancers are hormonally related, such as prostate and breast cancer, whereby the metabolism of these hormones has become imbalanced. 


Enemies of our friendly bacteria
The following deplete our intestinal friends:

• Antibiotics
• Many pharmaceutical medicines
• Excess alcohol
• Refined sugar
• Stress
• Flying
• Poor diet 
• Excess caffeine
• Artificial sweeteners
• Trans fats and processed foods

Supplementation to the rescue
It's often necessary to supplement with a quality probiotic to top-up the body's levels. Probiotic literally means pro-life, whereas antibiotic means anti-life. Antibiotics, even though sometimes necessary for killing off harmful bacterial infections, kill of our beneficial bacteria too. It is crucial that a quality, high dose supplement is taken following a course of antibiotics.
The most common types of bacteria used in supplements are Lactobacillus Acidophilus , Bifidobacterium Bifidum and Bifidobacterium Longum. Babies and small children may need Bifido Infantis additionally when supplementing.


Not all supplements are the same
You will find numerous brands of supplements on the market, however not all of them are effective. Buy only from recommended companies who can provide proof of their formulas' efficacy, or get a recommendation from a naturopath or nutritionist. Generally, probiotics should be encased in a capsule that is designed to break down in the intestines, they should be kept cool and dry and the specific strains and number of organisms per capsule should be stated on the label. 


The ecosystem within
Don't rely on yogurt drinks like “Yakult” to provide a decent dose of probiotics. They are loaded with sugar and suspended in non-organic, low quality dairy, which will also be loaded with antibiotics! Organic, live, natural yogurt and other fermented foods will provide you with a maintenance dose of friendly bacteria if you haven't had antibiotics. Try kefir, kombucha or rejuvelac as a regular part of your diet. They are fermented drinks with a high probiotic content.

The bacterial balancing act 
Probiotics love fibre, so eat plenty of fresh fruits, vegetables, salads, oats, whole grains and natural foods, whilst the unfriendly bacteria thrive on sugar and processed foods, which are to be avoided.
Keeping your internal ecosystem in balance will support many areas of your health, not just the digestive system, yet if your digestion is disturbed it is likely that you need probiotic support. Start looking at ways you can support your body and listen to its messages, and like all things in life, strive to maintain the balance.


Article by Jo Rowkins dipNT MBANT, nutritionist.
www.awakeninghealth.co.uk

The sparkle beyond deprivation – how fasting makes you shine from the inside out

It's a fact, fasting improves our health, cleans our bodies and brings us more vitality. A detoxifying fast will make your eyes shine and your skin glow, yet it's not just an outside glow that results, but an unexplainable “glow from the inside” that fasters often report during their cleanse, and afterwards.


Often when people think about fasting, they immediately focus on the deprivational aspect of not eating the foods that they enjoy. It is a common belief that going without food is a bad thing, yet this couldn't be further from the truth. Many people use fasting and detoxing as a way of cleaning the bodily systems, losing weight or addressing a specific health concern, yet the process of detoxification cleanses us on energetic, emotional and spiritual levels too.


Nature knows best
Whilst fasting the body goes through a natural detox process, whereby the body's energy is diverted to cleaning and elimination processes, as it is no longer required for the complex task of digestion. As toxins are released from the cells, they circulate around the bloodstream to be taken to the liver for processing and excretion via the body's elimination channels – bowel, kidneys and skin. It is common during the cleansing process for mild “cleansing reactions” to be experienced such as headache, tiredness and irritability. Generally, however, if a supervised detox program is followed, these symptoms are usually mild and do not last long.

Shiny, happy people

As the body begins to detox, the skin starts to glow and the eyes become shiny, yet a glow begins to also appear on the inside that is often overlooked. A sense of peace and calmness begins to be felt, usually around day 5 of fasting. As the body begins to clean itself on a deeper level, the mind begins to slow down and the faster may begin to experience enhanced clarity and mindfulness.

Often in daily life, certain foods contribute to feelings of anxiety or restlessness. Sometimes, allergies or intolerances affect the emotional health. During fasting all aggravating factors are removed and the faster may experience, often for the  first time in their life, a conscious awareness that is different from their usual experience.

Feeling light
Fasting has significance in almost every religion and spiritual practice. It is mentioned in both the Old and New Testament, the Upanishads, the Qur'an and in in the Mahabharata. It is believed that spiritual blockages are removed, so that we become naturally able to connect more strongly with our Soul. This enhances our experience of our own Divinity. It has been said that fasting is a doorway to the mystical.
It is said that spiritual fasting acts as a kind of “re-birth” and regeneration of our  Higher Self due to the direct experience that comes with fasting of a new inner perspective, creating new emotional, physical and spiritual strength.  Connecting more easily with our energy body allows our physical bodies and our biochemical energy source to be more connected to Divine cosmic energy.


Some common experiences when fasting:

• Profound insights and revelations
• A sense of inner peace and calmness
• Elimination of physical and emotional blocks
• An increase in energy and vitality
• An experience of spontaneous, unexplainable joy
• An insight into emotional and psychological aspects of one's nature
• A heightened sense of awareness and mindfulness
• A sense of empowerment
• A calming down of the “mind chatter”

Sparkle from the inside

Regardless of your spiritual or religious beliefs, fasting is an effective way of bringing you into alignment with yourself on physical, emotional and spiritual levels. Try eating just raw foods for a few days to prepare your body and then switch to 3 days of vegetable and fruit juices. Alternatively, you may wish to check yourself into a detoxification spa for a supervised fasting program of 7 days or more.


Fasting is not about simply starving yourself of the pleasures of the flesh by depriving yourself, it is an effective method of enhancing your sense of wellbeing, increasing your vitality and allowing your self to shine, shine, shine!


Article by Jo Rowkins dipNT MBANT, nutritionist and the executive health adviser at The Spa Resorts, a detox and fasting spa on Koh Samui. As well as guiding people through supervised fasting programs, Jo is available for one-on-one nutritional and lifestyle consultations.

Go loco for coconut

You can eat it, cook with it, spread it on your skin. It aids weight loss, makes your skin look younger, treats skin conditions, such as eczema and psoriasis, makes your hair silky, cures fungal infections, heals burns, scars and insect bites. What is this magical elixir? It's coconut oil.


Coconut itself is remarkable. You can drink its nutritional water, eat its delicious flesh, cream it and its husk is used in tropical countries for bowls, baskets, roofs and many other practical things, but it's the coconut oil that hails numerous health benefits earning it a reputation as a remarkable food and medicine.


Coconut oil has been described as the healthiest oil on the planet. It was once considered as unhealthy due to its high saturated fat content. Now however, it has been discovered that the oil in coconut is different from other fats with many unique health giving properties.

What makes coconut oil so different from other saturated fats?
It's all about the molecular structure. All fats are made of fatty acids which are made up of long carbon chains with hydrogen atoms attached. Different types of fats can be classified by their level of “saturation” of hydrogen. A saturated fat has no possibility to attract more hydrogen atoms and is therefore very stable. A polyunsaturated fat has many free spaces for hydrogen atoms and is therefore reactive and not a stable structure and a monounsaturated fat has only one available space for hydrogen, making it relatively stable. Flax oil is a polyunsaturated fat and too unstable to cook with, olive oil is a monounsaturated fat and can be healthily cooked at low temperatures and coconut oil is a saturated fat, which can be safely heated to high temperatures. Unlike saturated fats from animal sources, coconut oil does not raise cholesterol levels in the body or contribute to cardiovascular disease. In fact, it does the opposite. It can effectively lower LDL cholesterol and has a protective effect on the arteries.  It does this because of the size of its molecule.


Why is size so important?
The size of the fat molecule is important. Fats can be classified based on the length of the carbon chain within each fatty acid.  Some are short chain fatty acids (SCFAs), medium chain fatty acids (MCFAs) or long chain fatty acids (LCFAs). The size of the fatty acid is extremely important as the body metabolizes the fatty acids differently according to their size. Coconut oil is comprised of MCFAs, whereas the saturated fats from animal sources are mainly LCFAs. It's the long chain fatty acids that lead to weight gain, raised cholesterol levels, atherosclerosis, cardiovascular disease and put a strain on the liver, pancreas and digestive tract. Medium chain fatty acids on the other hand lower the risk of these conditions.


The long chain fatty acids are also known as long chain triglycerides (LCTs) and the body needs to  package them with carrier proteins requiring special enzymes to effectively metabolize them. The medium chain triglycerides (MCTs) found in coconut oil are smaller and can easily cross cell membranes without the need for the special enzymes or carrier proteins. MCTs go straight to the liver where they are converted to energy that the body can use rather than being stored as fat. The MCTs don't even need bile or pancreatic enzymes to be used by the body and are therefore perfect for those who have no gallbladder.

Mother Nature's Milk
Coconut oil, like mother's milk, is rich in lauric acid. Once inside our bodies, lauric acid gets converted to monolaurin, which has powerful anti-viral, anti-microbial and anti-fungal properties and does not harm our natural defenses, like medicines can. 


Coconut magic
Coconut oil really is a miracle food. It stabilizes blood sugar levels, helps balance hormones, stimulates thyroid function leading to increased metabolism and fat burning, reduces stress on the liver and pancreas and boosts the cellular healing processs of the body by destroying dangerous microbes and enhancing tissue repair, hence its ability to aid the healing if skin wounds, cuts, burns and bruizes.  As it is so easy to metabolize, it effectively boosts our energy levels.


Skin deep
Coconut oil is the perfect anti-aging treatment keeping the skin soft and supple and the connective tissue strong. It has an antioxidant effect which protects the skin from free radical damage and helps reduce the appearance of wrinkles and fine lines.


Not only does the skin benefit from the marvelous oil, but the hair and scalp too. Hair becomes soft and silky with regular use and coconut oil can effectively treat dandruff and dry scalp.


Coconut lifestyle

• Use it to cook with. Its stabilty at high temperatures makes it a healthy oil for cooking
• Take it raw off the spoon daily for its health giving properties
• Use it as a body and facial moisturizer
• Rub it into your hair and scalp for healthy, shiny hair
• Apply it to underarms as a natural deodorant
• Apply it to insect bites, stings, burns and skin irritations to aid healing
• Spread it on bread or use it in smoothies, shakes and desserts
• Eat the coconut flesh, dried flakes and drink the coconut water

I'm sitting here writing this blog from my tropical home on Koh Samui, Thailand. I have an abundance of this magical elixir readily available, this being coconut island. If you live in less tropical climes, head to your local health shop for a pot of this magic oil. There is no other natural product like it. Where else can you find an oil that has so many uses? Make coconut oil a part of your daily routine and you will shine both inside and out. I simply couldn't live without it! 




Article by Jo Rowkins DipNT MBANT, nutritionist.
www.awakeninghealth.co.uk
+66 (0)8228 13078
jorowkins@hotmail.com

Have a healthy Christmas

If Christmas for you is a time of over-indulgence, rich foods, excess alcohol and too many unhealthy nibbles at the festive parties, read on to discover some tips to help you have a happier, healthier Yuletide. You can choose to enjoy the festive season without suffering from the after effects of over-indulgence, such as weight gain, tiredness, hangovers and digestive disturbance. 

Over-indulgence usually goes hand in hand with under-nourishment. You may be eating more, but often it's not more nutritious. The party foods combined with the increased alcohol consumption can lead to Christmas misery, as our bodies' become exhausted by the time Christmas day actually arrives.

If you live in a temperate climate, the wintertime can increase your susceptibility to coughs and colds and the run up to Christmas can be a stressful experience for many families. Combine that with the possibility that you have been working hard all year, and you have a recipe for a depleted immune system, possible burn-out, or a case of the Christmas sniffles.

Healthy nibbles
Go for lots of fresh vegetable sticks and healthy dips, like guacamole and hummus. This will increase your fresh, raw vegetable intake. Avoid the crisps and refined crackers that are often placed alongside the dip bowl.

Good additions to the nibble plate are fresh fruits, raw nuts and seeds, avocados, asparagus, olives and finger food delights, such as nori seaweed rolls, roasted vegetables, celery sticks filled with almond butter, fresh sushi, seafood and other quality proteins, like bean salad. Try to eat in moderation, or avoid completely, the readymade, processed snacks that you buy from the supermarket, e.g. Sausage rolls, pork pies, dips made with salad cream or mayonnaise and rich fatty cheeses.


Tranquilising Turkey
Providing it's organic, turkey is a healthy, lean protein and a brilliant source of tryptophan, the amino acid precursor to our feel-good neurotransmitter, serotonin, making us feel even happier during the festivities. It's also a mild sedative, so may be one of the reasons why, after a big turkey dinner, you slump into the chair for a Christmas snooze.

Easy on the potatoes
Load your Christmas plate up with a colourful variety of fresh vegetables. Broccoli, Brussels sprouts, carrots, cauliflower and green leafy vegetables are all loaded with beneficial plant nutrients and aid liver function. Limit your intake of potatoes and other starchy foods. Try roasting a combination of garlic, parsnips, sweet potato, beetroot, carrot, red peppers and aubergine with a glug of olive oil and rosemary.

Post lunch indigestion
If you do over-indulge and feel awful afterwards, get yourself outside for a walk to help get things moving. Take a few deep breaths to energise yourself. Just in case, have a pot of digestive enzyme supplements to hand to support your overworked digestion. Take one with the Christmas lunch and at parties.

Hangover cures

• First step is to eat healthily before you start on the drinking. It's getting drunk too quickly that burdens the liver, setting you up for a horrible morning after. Ensure you eat some good quality fats, like oily fish or avocado, alongside some protein to help slow down the absorption of alcohol.
• Alcohol is an anti-nutrient as the body uses up many nutrients to process it. B vitamins, vitamin C and magnesium are the first to go, so supplement with a quality multivitamin the day before and after to ease the body's burden and replace the lost nutrients.
• Take a B Complex vitamin and 2000mg of vitamin C before you start drinking and again when you get home. 
• Stay hydrated. Dehydration is the main reason for a hangover, as alcohol massively dehydrates the body. Drink lots of water before you start drinking and continue drinking water throughout the evening in between alcoholic drinks. The day after, drink at least 2 litres of water and some fresh lemon in water upon waking.

Choose your poison wisely
Not all alcoholic drinks are the same. Some could be considered healthier than others. Think natural, unflavoured, unsweetened drinks like vodka, gin, good red wine and champagne. Alcopops, sweet processed drinks like Malibu, and unhealthy mixers, such as tonic water and cola, will ensure a nasty hangover the next day. With your gin and vodka, go for soda and fresh lime, instead of tonic and cola. Campari with soda and fresh orange slices is a bitter aperitif that will help stimulate digestion. Good red wine has its health benefits due to its antioxidant content, and get creative with cocktails using fresh juices and herbs. Try vodka with fresh lemon, lemon peel, fresh mint and a little soda, or gin with orange slices, a dash of cinnamon, fresh ginger and fresh orange juice.

Milk thistle to the rescue
This wonderful herb is a must for the festive season. It's botanical name is Silybum marianum and the active component is silymarin, a flavanoid known to help liver function. It works wonders to cure, or prevent, a hangover. Take before drinking and most definitely after.

Christmas bling
To look your best for the parties, your skin may need a little extra support. Drink lots of water to help the kidneys and bring a healthy glow to your skin. Avoid saturated fats and sugary foods and  include lots of colourful vegetables, particularly the yellow and orange ones, berries and green tea. They are packed with antioxidants for a radiant glow. Drink nettle, dandelion and peppermint tea for their cleansing effect.

'Tis the season to be jolly
Above all enjoy yourself, have fun, be merry, but also be kind to your body. Choose to skip into the new year with a spring in your step after a healthy, balanced Christmas ready for the year ahead, instead of dragging your depleted, sluggish body into a miserable January as you try to recover from your excesses. If all the above fails, consider checking yourself into a detox spa for a thorough new year cleanse!

Article by Jo Rowkins dipNT MBANT, nutritionist
www.awakeninghealth.co.uk

Beating the bulge.

From cabbage soup diets to the high-protein mania of Atkin's diet, there are many ways to lose weight. These diets may provide a quick-fix, yet often the battle is not losing the weight in the first place, but keeping it off for good.
 
You are a complex mixture of cells, organs, emotions, experiences, desires, fears and biochemical reactions. There are many reasons why the body may store fat and often it requires the help of professional to pin point the exact areas to focus on.


Let's have a closer look
Our cells, organs and biochemistry rely on many nutrients to function effectively. Often bodily systems need a helping hand. The thyroid gland for example can easily become sluggish during periods of stress or simply because we do not give it the nutrients it needs. Even a slightly under-active thyroid gland will create a lowered metabolic rate and weight gain. Every cell in your body requires water and a quality cell membrane to be able to take in nutrients and let out toxins. If your body is too toxic or dehydrated, it will store toxins as fat. Liver, kidney and bowel function may need supporting if toxicity is an issue. 


Slave to biochemistry
If you eat processed foods, crave sugar or overeat it's probably due to an imbalance in your biochemistry. These types of foods create a biochemical craving in the body, which you literally have no control over. Sugar is extremely addictive.


Sweet misery
As your craving instructs you to reach out for a sugar fix, whether be it in the form of cake, biscuit or savoury, refined carbohydrates, like bread, pasta and crisps, your blood sugar levels rise to the  point where there is too much sugar in your bloodstream. Insulin then steps in to take drastic measures to get that excess sugar out of your bloodstream. Not only does this cause a huge blood sugar low, it creates fat storage. 


The cravings begin again...
When the blood sugar drops, your cravings kick in and the whole cycle begins again. You have become a slave to your biochemistry! Once a craving has kicked in you lose the ability to choose healthy foods and instead reach for those quick-fixes, stimulants and are likely also to overeat. 


Address the driver
Your brain chemistry also plays a role. If you feel depressed you are more likely to reach out for sugary foods to give you a better feeling. You start to rely on the sugar-high, yet come crashing down again with the sugar low. Looking at how you feel around food, why you eat the food you  do and how you are feeling about yourself, can give you clues as to whether you need to work on your emotional balance. Therapists who focus on emotional releasing may be able to help you. Focusing on foods to boost your mood will also aid the process.

It's all in the mix

• Eat every 2-3 hours to avoid cravings and increase metabolism. Eat small healthy snacks packed with nutrients, such as raw vegetable sticks, hummus, seeds and fruit.
• Eat fresh foods in their natural state.
• Avoid the sugar rush. Stay away from white products, sugar and refined foods.
• Boost your mood with quality protein, green leafy vegetables, omega 3 oils like flax and oily fish and consider addressing your emotional health.
• Eat slowly and chew well. It takes the brain 20 minutes to register that you are satisfied.
• Supplement with a high dose multivitamin and mineral for optimum health. Being overweight means something is out of balance. 
• Address your stress. Weight gain usually follows periods of stress. Take time to relax properly and get a good night's sleep.
• Exercise! Aim for 30 minutes daily. Be it just walking, gardening or doing housework. Get active!
• Lift weights. Muscle burns more calories than fat. You'll raise your metabolism as you raise those dumbells.
• See a nutritionist. This will set you off in the right direction and keep you motivated.

Enjoy the journey
Above all, be mindful of your actions, taking steps to honour yourself, prioritizing feeding your wonderful body with all the nutrients it needs to be balanced. Whatever you have been doing up until this point is OK. Everything you have ever done has lead you who you are now. Simply choose to make changes if that's what you now desire. But remember, whatever goals you set yourself, enjoy the process of getting there. Your life is a wonderful journey.


Article by Jo Rowkins DipNT MBANT, nutritionist.
www.awakeninghealth.co.uk

The quest for the fountain of youth

From the Mayfly to the magnificent oak, it's a fact, everything in nature ages. Longevity of course, is relative. The Mayfly lives for just one day and the oak lives for decades. Each unique life form has its own healthy lifespan and that of humans is increasing. We have an aging population suffering from all manner of degenerative diseases. Medicine is extending the length of our lives, but what about the quality of our lives?

What is aging?
There are many theories. One is that when a cell divides a portion of it is lost, however a special enzyme steps in to allow its replacement, without which, a cell will reach its old age. Other theories point to cell DNA damage and changes in cell protein structure. Many studies have shown that longevity is promoted when calorie intake is reduced. The Okinawan people of Japan have been extensively studied for their longevity. The average Okinawan eats around 1200 calories per day. Calorie restriction encourages the body to go into self preservation mode, causing it to produce more DHEA, a hormone-like substance responsible for slowing down the aging process.

Getting radical
Free radicals cause cell damage and contribute to aging. They are unstable molecules running havoc around our bodies pinching electrons from healthy cells. This is a natural part of the body's activity, however much of the damage occurs due to poor diet, smoking, stress, heavy metals and other environmental factors.

Anti-aging superheros
Antioxidants. They protect our cells and generously sacrifice themselves in the process. They are our cellular Superman “mopping up” free radicals, ending the chain of damage. Plants are loaded with them and their pigments contain different ones. As they work better as a team, getting many colours into your diet will enhance their synergy and potency.

Glow from the inside

• Make your plate a rainbow – eat blueberries, raspberries, cranberries, blackberries, goji berries and vegetables of all colours
• Increase omegas such as raw nuts, seeds, avocados and oily fish. They plump up the skin by building the cell walls and protect the brain
• Eat foods in their natural state. Processed foods cause free-radical damage
• Eat more raw. Uncooked foods are packed with enzymes which support our own body enzymes
• Avoid over-eating. Longevity has been linked with moderate food intake
• Eat high fibre foods  to clean the bowels for increased energy and less toxicity, making you feel and look youthful and vibrant
• Stay hydrated – water not only plumps up skin it allows all body cells to function effectively
• Stay active – exercise promotes health and increases DHEA production, increases blood flow to the skin flooding it with nutrients and flushing out toxins
• Build strong family and community relationships. Research shows that those with emotional support live longer, healthier lives
• Address your stress. Over-worked adrenal glands reduce vitality
• Detox regularly. Toxicity makes us sluggish and look old and tired
• See a nutritionist to address your specific lifestyle and nutritional needs – anti-aging supplements include COQ10, alpha lipoic acid, astaxanthin, acetylcholine, beta carotene, vitamin E, selenium, lutein, lycopene and vitamin C 

Don't wait until tomorrow
Healthy lifestyle changes can add years to your life and make you feel great NOW. You know the age-old (excuse the pun) adage – prevention is better than cure. And remember, be happy! Being youthful is not just about the way you look, but facing the world with childlike wonder, embracing change and seeing the world anew each and every day.


Article by Jo Rowkins dipNT MBANT, nutritionist
jorowkins@hotmail.com
+66 (0)82 281 3078
www.awakeninghealth.co.uk

Are you getting your greens? A guide to green smoothies

We all remember being told to eat our greens when we were children, but if eating your greens brings back memories of soggy cabbage and mushy peas, read on to discover why green leafy vegetables are so good for you and how you can get them into your diet in a tasty, easy way. Step in the green smoothies!

Plant power
Green leafy vegetables are a powerhouse of nutrition. They  are packed with iron, calcium, vitamin K, vitamin C, folic acid and magnesium, along with dietary fibre, potassium and a wonderful array of health-enhancing phytochemicals, such as beta-cryptoxanthin, lutein, zeaxanthin, and beta-carotene.

Green chemical cocktail
The carotenoids, lutein and zeaxanthin, found in dark green leafy vegetables, play a role in protecting the eye as they are present in high concentrations in the lens and macular region of the retina. Eating your greens will help protect your eyes from macular degeneration and cataracts as you age. These powerful plant chemicals also boost the immune system and have been associated with prevention of heart disease.

Antioxidants to the rescue
Green veggies are packed with carotenoids, flavonoids and other powerful antioxidants that all have cancer-protective properties. Cauliflower, cabbage, brussels sprouts and broccoli pack their anti-cancer punch with indoles and isothiocyanates. All sprouts are a concentrated version of the adult plants and broccoli sprouts contain a potent dose of a substance called sulforaphane, another anticancer plant chemical, particularly preventative of hormonal related cancers. Quercetin, another bioflavonoid in your greens, has anti-inflammatory actions in the body, helping to dampen down allergies and hayfever.

Chlorophyll – the lifeblood of plants
The green pigment chlorophyll has potent health benefits and with only one atomic bond difference in the molecular structure between chlorolphyll and the haemoglobin in our blood, it has been hailed as an effective “blood builder”, helping in the production of red blood cells.

The magic of green
Chlorophyll has been shown to:

• strengthen the immune system
• enhance wound healing by reducing inflammation and inhibiting bacteria
• neutralize and deactivate carcinogens
• deodorize the body encouraging fresh breath and body odour
• remove and detoxify drugs, toxins and heavy metals from the body
• fight infection by breaking down undesirable bacteria
• improve liver function
• counteract radiation
• promote healthy intestinal flora

Greens not milk
Greens are packed with calcium and vitamin K aiding in bone health, so are an important tool in the fight against osteoporosis. (Spinach and Swiss chard are not great for calcium as their oxalic acid content blocks the uptake of calcium).

Green delights
From the sweet taste of lettuce to the bitterness of rocket, the earthiness of spinach to the peppery flavour of watercress, green leafy vegetables cover a wide taste spectrum. Their colours range through varying shades of green to the bluey-green of kale to the stunning shade of purple sprouting broccoli. Old leaves are yellow and are a sign that the leaves are beyond their best.

• Spinach
• Bok choy
• Collards
• Swiss chard
• Rocket
• Mustard greens 
• Watercress
• Morning glory
• Lettuce
• Cabbage
• Broccoli

Getting your greens in a glass

The basic green smoothie recipe consists of

A handful of green leafy vegetables, some soft fruit, such as mango or pineapple, a banana and water to blend.

Simply pop everything in a blender and blend until smooth. Try adding ground seeds and nuts and superfoods, such as spirulina or chlorella. You may wish to add some fresh juice for a sweeter flavour.

Liquid nourishment
Blending your greens in a smoothie allows the nutrients to be taken into your bloodstream with minimum digestion, giving the body a powerhouse of nourishment without taxing the digestive enzymes. In fact, the raw leafy vegetables and fruits are packed with enzymes themselves. Enzymes are considered the life force of plants and are the reason why raw foods are so good for us.

With just one big green smoothie a day you'll be on your way to more vibrancy, health and vitality. Your skin will glow, your eyes will shine and your friends will be green with envy!

Article by Jo Rowkins dipNT MBANT, nutritionist.
www.awakeninghealth.co.uk

Time to relax, time to reflect.

Take some time to be true to yourself

If you're one of the many people with a stressful lifestyle with too much to do and not enough time, it may be worth thinking NOW about ways in which you can address your stress, before you reach "burn-out".

Everyday, not just on holiday

When we go on holiday we often find the time to relax - it's easy whilst skipping on a beautiful sandy beach, swimming in warm ocean waters and during sunset dinners under the stars. Whilst on vacation you may treat yourself to healthy food, fresh fish and wonderful local cuisine, take a daily massage or even check yourself into a health spa. Being away from home allows you to see the world through the eyes of a child as you discover new things. The challenge however begins when you go back home again and get on with your normal, daily life. How much time do you make for relaxation and fun everyday?

Not enough time?

One of the best ways to beat stress is with effective time management. Running around without planning is stressful in itself. People with effective time management skills set aside time for relaxation, contemplation and have a clearer sense of what they need to do for the day ahead. For example, building activities into a busy schedule that help to reduce stress, such as listening to soothing music, meditation or quiet reflection, or simply sitting down to enjoy a leisurely cup of tea, are not a waste of time. In fact they will recharge and energise you and allow you to cope better with the stresses that the day may bring.

Practical steps for effective time-management

1. Make a to-do list.
2. Prioritise tasks. Get the important ones out of the way first
3. Use a planner, either a phone or a diary, to help you keep on track
4. Allocate enough time for each task. Don't rush. 
5. Learn to say no! Do the tasks that you enjoy. Don't commit to too many things.
6. Schedule time for yourself to recharge.
7. Delegate! You do not have to do everything yourself.

Nourish your adrenal glands

It's important to identify and reduce the cause(s) of stress. As well as a busy work load and emotional stress, the body interprets physiological stressors, such as imbalanced blood sugar levels, lack of sleep or intensive athletic training, in the same way as psychological stress due to divorce or bereavement for example.

Providing nutrients to support your adrenal glands is crucial in managing your body's ability to cope with stress and to avoid burn-out. 

Stress busting diet

This doesn't mean reaching out for a chocolate bar at 3pm or getting a quick energy boost from yet another cup of coffee. Eating to manage your stress involves ensuring that your blood sugar levels stay steady throughout the day as adrenal function is significantly influenced by blood sugar levels. When the blood sugar level drops too low the body starts pumping out stress hormones. Stress uses up many nutrients such as vitamin C, magnesium, B vitamins and zinc, so ensuring your diet is packed with these nutrients is crucial.

• Never skip meals! Ensure that you eat at least every 3 or 4 hours, taking healthy snacks as necessary. Small, regular meals help to maintain energy levels and mood, while decreasing tiredness, irritability and fat storage.
• Avoid highly refined foods such as white bread/ pasta/ rice, chocolate, biscuits, sweets or anything with added sugars. Replace processed foods with the unrefined foods, such as wholemeal bread, brown rice, oats and rye. Note that excess alcohol can also cause imbalanced blood sugar levels.
• Limit your intake of tropical fruit (melon, grapes, banana etc), dried fruit and fruit juices as they are very sugary, therefore eat small portions of these at a time. Snack on cherries, berries, apples and pears, which are less 'sweet'.
• Ensure you eat plenty of protein, such as lean meat, chicken, fish, eggs, beans, lentils, nuts and seeds. This will slow the release of sugar into the blood stream and is needed for adrenal hormone formation.
• Stimulants such as tea, coffee and cigarettes may provide a temporary energy boost, however these not only deplete many essential nutrients, but always reduce energy levels in the long run.
• Aim to drink at least 1 – 1.5 litres of filtered/ bottled water throughout the day, including herbal teas, such as chamomile.
• Eat in a relaxed environment and chew thoroughly to promote optimum digestion and absorption of nutrients.
• Eat foods that specifically support the adrenal glands. Vitamin C is found in most fresh fruit and vegetables. Magnesium is dramatically depleted in times of stress, and symptoms of a deficiency often include fatigue, anxiety, insomnia and a predisposition to stress. Include plenty of dark green leafy vegetables, whole grains, nuts and seeds to supply adequate levels. The B-complex vitamins can help to support adrenal function, particularly vitamin B5, which directly supports adrenal cortex function and hormone production. Sources include whole grains, nuts and seeds.

Quality of life – finding the balance
Getting a good night's sleep is crucial for long-term health and regeneration. Few people can cope with less than 7 or 8 hours of sleep per night. If you under-sleep you'll be less efficient, not more. Make your bedroom a place for lovemaking and sleeping only. The bedroom isn't a place for working. It should be your haven of relaxation.

Regular exercise is very beneficial for relieving stress and decreasing negative emotions such as worry or anxiety. However in people with significantly depleted adrenal hormones, intensive cardiovascular exercise will further deplete adrenal reserves. Gentle exercises such as yoga, pilates, swimming and brisk walking are all excellent alternatives and are often calming in themselves.


Have a think about how much time you actually set aside for the fun, sensual and relaxing things in life. Focus on building relaxation into your day. Soak in a bath with essential oils and candles, listen to soothing music, try deep breathing exercises, meditation or join a yoga class. Simple things like taking a lunchtime walk to the park, or quietly sitting under a tree appreciating nature, can do wonders for reversing the build-up of daily stresses. Life is all about finding the balance. Make time to play and laugh and build satisfying relationships, bring more mindfulness into everything that you do, relax, take a deep breath and appreciate all that you have.

Jo Rowkins dipNT MBANT is a nutritionist and the executive health adviser for The Spa Resorts, Lamai.

She is available for one-on-one nutritional & lifestyle consultations as well as online support.

+66 (0)82 281 3078

jorowkins@hotmail.com

www.awakeninghealth.co.uk

Beat the blues with bananas

Do you often feel sad, de-motivated or have mood swings? You may need to start eating more of the right type of foods to support your brain chemistry. Mood foods provide the body with the nutrients it needs to enhance your feel-good neurotransmitters.

When you are low in brain chemicals, you may begin to crave foods for emotional reasons. Forget heroin, your brain chemicals are much stronger! If you are low in them, you may become addicted to sugary foods or start over-eating. Depression, anxiety, lack of motivation, irritability, tension and cravings are a sign that your brain is deficient in mood enhancing chemicals.

All aboard the depression express!

Think about how you feel throughout the course of a day. Do you ride high and low on an emotional roller-coaster unable to find your equilibrium? Everybody at some stage in their lives will experience low moods, be it because of stress at work, relationship challenges or simply feeling demotivated and apathetic. This is a normal part of life's challenges, however if your mood swings are consistent or you are feeling low on a regular basis, you may wish to begin looking at what is making you unhappy and taking positive steps to improve the way you feel. It's important not only to look at lifestyle factors, like relationships and work, but also to consider the effect your diet is having on your moods.

Sweet misery

It's not just pre-menstrual women that are affected by cravings, mood swings and emotional outbursts. Diet and mood effects men as well as women. We've all seen children who have been fed sugary foods or drinks go from excitedly high to crazy monster in the blink of an eye. Sugary foods will have the same effect on adults as in children. Being more emotionally free and uninhibited a child will react by screaming, crying and throwing a tantrum, where adults are more likely to feel sad, irritable, demotivated and unhappy. So what exactly do we need to eat to avoid mood swings and make us feel happier?

The biochemistry of happiness

It's possible to eat foods that boost a substance in our brain called serotonin, our “feel-good” neurotransmitter. This feel good chemical is made out of an amino acid called tryptophan, so feeding the body with tryptophan-rich foods will make you feel happy naturally. Carbohydrates can improve your mood as they also boost serotonin in the brain. Avoid the white carbohydrates however as they will play havoc with your blood sugar regulation leading to more mood swings!

Protein not Prozac!

Another brain chemical, dopamine motivates us and keeps us interested in things. It is made from protein-rich foods containing an amino acid called tyrosine. It's interesting to note that tyrosine is also needed to make thyroid and stress hormones, so if we are stressed or have sluggish thyroid function, it is likely that we will also be depressed and demotivated.

Nature's helpers

B vitamins, zinc, vitamin C and essential fats help to improve our brain chemistry and function, as they work as cofactors in the production of our “happy chemicals”.

Top ten mood foods

1. Turkey & chicken
2. Oily fish like salmon, sardines & tuna
3. Vegetables, especially green leafy ones like spinach
4. Bananas
5. Cashews and other nuts like almonds
6. Wholegrains, like brown rice and oats
7. Eggs
8. Pulses & beans like lentils & chickpeas
9. Sunflower seeds
10. Not forgetting chocolate (the dark stuff, not the sugary one!)

Its all in the balance

Like the crazy kid at the party who ate too many sweets, we are constantly affected by our body's blood sugar levels. Avoiding the sugar rushes is the most effective way to avoid the resulting sugar lows. It's during those “sugar lows” that our moods drastically drop contributing to mood swings and irritability. The drop in blood sugar levels will also lower our energy, creating even more demotivation and apathy, graze regularly on healthy foods to keep your levels even. Find joy in your food, bring awareness to what you pop in your mouth and watch yourself transform. Outrageous joy. It's your birthright!

by Jo Rowkins dipNT MBANT, nutritionist

www.awakeninghealth.co.uk

jorowkins@hotmail.com