I will be giving a talk on ‘Food Fermentation and Beneficial Bacteria’ on Tuesday 6th August at the College of Naturopathic Medicine’s (CNM) Open Day.
This college teaches three year diploma courses in Naturopathic Nutrition where they stress the use of whole and organic foods as medicine and an effective answer to many health complaints and common conditions. Read more about the college and the open day here
This morning I listened to a beautiful speech by sociologist Tom Shakespeare on BBC Radio 4; A point of View speaking about summer solstice, the lack of symbolism in Britain and our need for more festivals.
He says that festivals should not just be reserved for those huddling in the rainy fields listening to music and that celebrating the solstice doesn’t mean having to line up for a Native American ritual or to be behind a parade of druids.
We do not have to be religious to still require regular, ritualised encounters with concepts such as community, gratitude and friendship. We can create times where we gather, eat, drink together, sing, play music and dance. We need communal moments in life, where everybody is focused on the same thing; our normal individual routines are set aside, to create moments to connect and come out of ourselves. Memorable times that are important in life.
Other cultures gather to watch the full moon or to picnic by the cherry blossoms whereas in England we have blank bank holidays and excuses to overdose on cheap chocolate. Britain has real seasons and the annual cycle of the Earth around the sun has great significance to our lives.
Festivals give rhythm to our years, without them 365 busy days in our year can become a whirl with no moments reserved to pause and reflect. If we do not mark such moments as the Equinox (when day and night are equal) then the years may become a featureless smudge in time.
Tom concludes with a quote from sociologist Robert MacIver ‘the healthy being craves an occassional wildness, a jolt from normality …. his own little festival of Saturnalia, a brief excursion from his way of life.’
Pictures from Getty Images
Is counting calories an outdated concept? Many experts seem to think so and are now focusing their calculations on the amount of carbohydrates, particularly sugars, consumed; rather than fats or calories.
inSpiral Visionary Products, the original UK producers of raw kale chips, invited me to write an article for them on this topic. inSpiral massage their curly kale leaves in a creamy cashew nut sauce, which many believe to be a great source of both protein and essential healthy fats. In addition their savoury flavours have a low sugar content – making them a perfect snack.
However some customers have been unhappy with this, asking for a low fat variety and asking questions about the fat content in their nutritional profile. inSpiral wanted to be able to explain to people about why they feel healthy fats is not such a key area to focus on in weight loss. I turned to Gary Taubes, founder of the non-profit organisation, Nutrition Science Initiative – dedicated to improving the quality of science in obesity research, for further insights…..
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Do you want to learn more about your blood sugar levels, coping with sweet cravings, healthy snacks and low GI foods? I’ll be at Neal’s Yard Remedies in Islington this Wednesday 5th June from 3 – 7pm; available to talk to you and answer any questions. Plus I will be serving up yummy samples of healthy snacks. See you there!
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Ok so I admit it – this post was really just a chance to play with my iPhone WordPress App, but it is still a good smoothie; sharp and fresh with raspberry and mint, to give your morning some zing-a ling!
Ingredients
• 1.5 cups of flaxseed milk
• half an avocado
• 1 cup of frozen raspberries
• 1 cup (loosely filled) of spinach leaves
• 2 tsp chia seeds, soaked
• sprig of mint
• 1 tsp xylitol (optional)
Method
Blend all ingredients together and enjoy
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This is one of my favourite smoothie recipes. It is creamy but not too sweet and so is perfect for mornings. It can also easily be modified, by adding raw cacao, turning it into a perfect afternoon pick-me-up.
Ingredients
• 1.5 cups of coconut milk
• half of an avocado
• 125g blueberries, washed
• 30g spinach, washed
• 1 tsp of chia seeds (preferably pre soaked in a little water)
Optional extra
• 1-2 tsp of raw cacao powder
Serves 2 – 3
Method
Blend everything together and enjoy.
ION Magazine is the subscription magazine for the Institute of Optimum Nutrition, published four times a year. I was invited to write a piece on the anti-ageing benefits of fermented foods for the Spring 2013 edition.
The theme of this season’s magazine is nutrition for longevity. It looks at theories of ageing and regimes that people use to try and increase their lifespan, such as calorie restriction and intermittent fasting. There is a great article on immunosenescence, which is the gradual deterioration of the immune system.
My article looks at introducing beneficial bacteria, probiotics, into the foods we eat. The word itself ‘probiotic’ has Greek origins and means ‘for life.’ In Japan consumption of foods fermented with beneficial bacteria, such as the regional dish natto, is widely considered to be a major contributor to the long lives of the nation’s people. The article features a recipe and some practical tips as well as looking at the research behind some of the most famous fermented foods.
If you would like to subscribe to receive ION magazine in order to stay up to date with current nutritional knowledge then you can do so here
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I was recently asked to write an article for the vegan, raw foods company, inSpiral, about the importance of an EPA and DHA supplement for vegans. They wanted to get across the key message that omega 3 is an umbrella term covering many essential fatty acids, but that these acids are not all of equal importance to our health.
ALA (alpha-linolenic acid) is found in foods such as chia and flax seeds but there are concerns around to what extent the body can convert this acid into the beneficial EPA (Eicosapentaenoic acid) and DHA (docosahexaenoic acid). Read more…
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This week I listened to a radio interview on ‘Underground Wellness’ with Dr Tom O’ Bryan, a specialist in gluten sensitivity, about the subject of colostrum. I was intrigued by this topic as I have been hearing a lot about its effectiveness in situations of intestinal permeability or ‘leaky gut’. I wanted to learn more and found the show fascinating.
Colostrum – Image from Breaking Muscle
Colostrum is the first milk produced by the mammary glands, it can be a clear fluid or a deep golden colour. It is rich in proteins and particularly in growth factors which stimulate the development of the baby’s gut. Until birth the baby receives all of its nutrients from its mum, it doesn’t need to worry about having a permeable gut; in fact this will have been to his or her benefit. However once out on its own in the big wide world it needs to quickly be able to protect itself from foreign particles. The gut needs to seal fast. It is colostrum that turns on the genes that start creating the tissue needed, and to help prepare the immature gut for food.
Colostrum – Image from Suckled Sunnah
Another function of this nutritious fluid is to stimulate the creation of docking stations which beneficial bacteria, such as that in fermented foods, can then adhere to, taking up residence in the intestinal lining of the body, rather then being expelled out with waste matter. Colostrum is rich in antibodies, such as IgA and IgG, providing the baby with immunity and protection from outside pathogens.
Breastfeeding Rocks! – Image from Tea with Felicity
There is a lot of interest in the supplemental form of this nutrient for treatment of intestinal permeability. In fact Dr O’Bryan says that bovine colostrum is identical in structure to human colostrum, meaning that many people with intolerances to cow’s milk can still use this nutraceutical product.
Intestinal Permeability – Image from Crohn’s Dad
Proline-rich polypeptides (PRPs) are immune signalling molecules which are found in colostrum in small amounts. They help to balance the immune system; activating it when it is needed to be on defence and calming it down when the threat has been extinguished. Research is currently focused on these molecules for reducing oxidative damage in the brain, and for the slowing of Alzheimer’s disease, as well as other diseases indicative of an over active immune system such as allergies and asthma. Dr Keech has dedicated his life to working out how PRPs can be extracted from colostrum and put into supplemental form to be used in immunotherapy.
I didn’t realise that my partner Dom was even listening to this radio interview, but he called out in amazement at this point; as he learnt about how Dr Keech, who grew up on a dairy farm, was so convinced by the healing properties of colostrum that he went to Oxford University to do a Phd in mechanical engineering in order to learn how to extract the PRPs from the fluid and be able to market it.
The wonders of nature, the world we live in and the inspiring people we meet!
Kimchi is a spicy sauerkraut, made with Chinese cabbage. It is one of the national dishes of Korea. Great for giving winter protein-rich breakfasts a hot, gingery kick!
Ingredients
Method
Click here for more information on basic practical concepts of fermenting and recommended tips.
Sterilise the jars with boiling water and leave aside to cool to room temperature.
Place all of the ingredients in a bowl and massage or knead the contents to release the juices. This will take about ten minutes, make sure that you do this stage fully. You can also use a vegetable pounder or a rolling pin/wooden spoon to beat the vegetables. Having enough juice released is really key to success.
Pack into the jars. Frequently pause to press down on the mixture with a spoon or fork, to ensure that any air bubbles are squeezed out. The juices need to cover the vegetable mixture; if there is not enough liquid you can add a little filtered water.
Stop when the top of the kimchi is at least 1 inch below the top of the jar as room is needed for the CO2 gas that is created by the beneficial bacteria to release.
Seal the jar and leave at room temperature (20C or above) for about 1 week. Unclamp or slightly undo the lid daily to release the CO2, close again immediately.
Transfer to the fridge and begin to enjoy.
