E IS FOR...........

By Dr Orly Zuker, Chiropractor

(B.Appl.Sci: Comp Med, Clin Chiro: Masters, B.Nursing)

ECHINACEA

As winter is well and truly in gear, its cold air attracts unwanted viruses and bacteria that cause sniffles, colds (rhinovirus) and flus (influenza). In an attempt to overcome colds and to feel better, people for many years have turned to herbal and natural remedies such as Echinacea Purpurea. What we know in the health care paradigm of vitalism (rather than the allopathic/ crisis-care paradigm) is that prevention is a better option than ‘cure’/ ’fix’, and that boosting the immune system is paramount to avoiding nasty colds and flus each year.

Echinacea Purpurea is native to the North America Indians and is today widely used all around the world as an option for treating as well as preventing viral upper respiratory tract infections. To be most effective, Echinacea is best ingested in the form of a liquid/ tonic or in a capsule, however it is important to know that like most natural remedies is not a wonder herb that will eliminate symptoms of a cold at the moment of ingestion (that would be nice!). The best way to use this ancient herb is for prevention of a cold. Some studies suggest that Echinacea Purpurea is most effective when it is taken for at least 8 weeks preventatively. In saying this, if you  are someone who is prone to frequent colds and flus, then taking this tonic or capsule is a good idea and a positive step (amongst other healthy lifestyle changes) towards boosting your immunity.

Like most things that are healthy and good for us, Echinacea is not the most pleasant tasting tonic, however it is worth it If it means our body’s innate ability to heal and repair is boosted. It is important that we avoid antibiotic treatment as research is now suggesting that overuse is causing viral resistance problems in the community. In addition, antibiotics are commonly causing an imbalance in healthy gut bacteria (commonly known as dysbiosis) which may further reduce immune function and cause digestive discomfort. Furthermore, scientists have also discovered that prolonged and continual use of antibiotics is associated with increased risk of fatal breast cancer in otherwise healthy women.

EGGS

Health and body image are the two most significant reasons people may choose to eat well or to look after themselves. In the 80s and 90s body image probably took precedence, however today with cardiovascular disease, diabetes, cancer and obesity becoming a public health crisis many people are now looking after themselves sin an attempt to avoid becoming a statistic of disease.

When people discuss concepts of healthy eating and dieting/ weight loss the general consensus is: ‘stay clear of fat’. This is of course a good idea when the category is ‘bad’ fat, however it is important that we become educated and aware of the dietary fats that are in fact healthy for us that we need in order to produce hormones. The fact is that the biochemistry of our body requires a perfect balance of all vitamins, minerals, hormones and fats in order to perform.

Biochemistry golden rule #1: There are different types of cholesterol/ fat within the body. There is low density lipoproteins (LDL) and high density lipoproteins (HDL). LDL is what we refer to as ‘bad’ cholesterol, which can block our arteries with plaque, leading to stroke or heart attack. On the other hand the HDL is ‘good’ cholesterol that works to excrete ‘bad’ fats (saturated) from the bloodstream. Fat metabolism is achieved via our very clever liver and its friend the gallbladder and in the instance of our liver being overloaded and toxic, it may fail to do its job, becoming a ‘fatty liver’. In a situation like this it is recommend that people avoid all fats until the liver begins to function optimally again. A training health practitioner such a naturopath or nutritionist can guide you through this process of recovery.

The humble egg is a much talked about food that has sustained humans and animals for thousands of years. Unfortunately it has been chastised for its high cholesterol content. In the 80s, eggs were ‘bad’ for you, in the 90s science was not sure and today, eggs are now said to be a health food with research suggesting that eggs have a clinically insignificant effect on blood cholesterol.


The reality is that eggs are an excellent source of nutrients and are packed full of protein, antioxidants, vitamins and minerals, making it a great addition to a healthy diet. Plus, health authorities now recommend that our egg intake can be between 4 and 10 eggs a week. Healthy tip: Commit to buying organic eggs from chickens that are not grain fed and who  are free to roam green pastures (as nature intended!).

5 benefits of eggs:

• Eggs are cheap, readily available, healthy, easy to prepare and delicious!
• Eggs naturally contain vitamin D (which most people are low in), a hormone vital to our health and existence.
• Egg intake has been associated with a reduction in breast cancer
• Eggs contain vitamin B12, a vitamin necessary to nervous system function.
• Eggs are high in carotenoids (an antioxidant that gives the yolk its yellow/orange colour) and vitamin A that is essential for eye health. Some studies have shown that eggs may even be helpful in reducing the incidence of macular degeneration and cataracts of the eyes.

References:

Fernandez, ML. (2010). Effects of eggs on plasma lipoproteins in healthy populations. Food Fucnt. Issue 2. Pg. 156-160

Lee, A & Griffin, B. (2006). Dietary cholesterol, eggs and coronary heart disease risk in perspective. Nutrit Bull. Vol 31 (1). Pg 21-27

Applegate, E. (2000). Introduction: Nutritional and Functional Roles of Eggs in the Diet.  J Am Coll Nutr . Vol. 19 (5). Pg. 495-498

Gray, J & Griffin^, B. (2009). Eggs and dietary cholesterol – dispelling the myth. Nutrit Bull. Vol  34 (1). Pg. 66-70

Housten, DK etal. (2011). Dietary fat and cholesterol and risk of cardiovascular disease in older adults: The Health ABC Study. Nutrit, Metabol Cardiovas Dis. Vol 21 (6). Pg. 430-437

Weggemans, RM etal. (2001). Dietary cholesterol from eggs increases the ratio of total cholesterol to high-density lipoprotein cholesterol in humans: a meta-analysis. Am J Clin Nutr. Vol. 73 (5). Pg. 885-891.

Herron, KL & Fernandez, ML. (2004). Are the Current Dietary Guidelines Regarding Egg Consumption Appropriate? Journ Nut.Vol 134. Pg. 134-187

Bany, J etal, (2003). Echinacea purpurea stimulates cellular immunity and anti-bacterial defence independently of the strain of mice. Journ Pol Vet Sci. Vol 6 (3). Pg. 3-5.

Schoop, R. (2006). Echinacea in the prevention of induced rhinovirus colds: A meta-analysis. Clin Therap, Vol 28 (2). Pg. 174-183.

Sperber, SJ etal. (2004). Echinacea purpurea for Prevention of Experimental Rhinovirus Colds. Clin Infect Dis. Vol 38 (10). Pg. 1367-1371.

Shah, SA etal. (2007). Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis. The Lancet Infec Dis, Vol 7 (7). Pg.  Pages 473-480

Sharma, M etal. (2006). Echinacea extracts modulate the production of multiple transcription factors in uninfected cells and rhinovirus-infected cells.

Phytother Res. Vol 20 (12), Pg. 1074-1079

 

Velicer, CM etal. (2004). Antibiotic Use in Relation to the Risk of Breast Cancer. JAMA, Vol 291 (7). Pg. 827- 835

Healthy Body.... Healthy Pregnancy

By Dr Orly Zuker, Chiropractor
(B.Appl.Sci: Comp Med, Clin Chiro: Masters, B.Nursing)

Pregnancy and parenthood is an exciting time of life, however for many women the 9-months can bring with it; morning sickness, lower back pain, pelvic instability, insomnia, reflux, constipation and general body discomfort. If you are contemplating starting a family or are currently pregnant there is no need to worry as there is treatment out there to help you overcome these common ailments of pregnancy. Don’t be fooled though, childbirth is called ‘labour’ for a reason; it is hard work, but can be made easier if your body is prepared
. A helpful tip; try not to listen to everyone’s opinions, experiences and ideas, rather find a health practitioner that can guide you with balanced and unbiased information. Avoiding pain medications such as an epidural during labour is a good idea. After an epidural you are in most cases laying flat on your back and a 'cascade of events' commonly follows leading to interventions such as a C-section (major abdominal surgery!). Many women go through labour and childbirth without any pain relieving medications and rather use TENS, water submersion, breathing techniques, fit-balls and 'calmbirth' practises as natural alternatives.
What causes pregnancy related back and pelvic pain?

If you experience back pain during pregnancy, you share this inconvenience with almost half of all pregnant women. Pregnancy is a time of constant change as the maternal body adapts to the baby’s growth (mechanical/postural shifts that cause muscle tension & ligament laxity). Of all of the physical changes that occur in a woman during pregnancy, majority are caused by the hormones of pregnancy; progesterone & relaxin. These hormones cause the breasts to enlarge as well as secondary weight gain (normally up to 15kg). In some woman these normal changes can trigger old injuries to resurface, augmenting pregnancy related spinal issues. This can cause discomfort. 

The hormone relaxin is a remarkable hormone that enables the pelvic joints to loosen and expand in preparation for labour. Relaxin causes softening and laxity of the ligaments and joints, creating increased mobility that can commonly lead to “waddling” in the later stages of pregnancy. This can makes pregnant women more susceptible to injury; especially sacroiliac joint (SIJ) sprains. In saying this, it is important to make changes to your daily activities. For instance, gardening may never have caused you discomfort until you were pregnant (prolonged squatting can stretch pelvic ligaments) and care has to be taken when lowering into the car seat in the third trimester.It is important to keep in mind that every woman’s body is different and there is generally no single cause which can explain the common ailments of pregnancy. In an attempt to ensure a more pleasant and less difficult pregnancy and labour/birth, many women all around the world visit a chiropractor for a natural approach to their pregnancy care.

Chiropractic and Pregnancy...

From a biomechanical perspective, chiropractors are concerned with the issues caused by the growth of the abdomen, for instance swaying of the lumber spine as it is drawn forward/ anterior. This type of posture causes a woman’s shoulders to roll forward. This may result in the back and pelvic pain, jaw pain and tension headaches.

Doctors of Chiropractic focus on correcting vertebral subluxation (including the pelvis and cranium/ skull). When the spine is misaligned (subluxated), imbalance occurs, causing surrounding muscles and ligaments to dysfunction as well as creating tension in the nervous system. The 9 months of pregnancy is a perfect time to learn about the body and to become educated about pregnancy, labour, care of a new born, health and holistic parenting. As well as becoming educated, mothers-to-be need to physically prepare for labour, so get active!

The body is so intelligently designed, and it knows exactly how to breath, pump blood, digest, heal and of course when to go into labour. In an attempt to assist body function during pregnancy, health practitioners recommend that women lead a healthy lifestyle (have plenty of sleep, eat well, consume healthy fats, drink filtered water, have increased levels of vitamin D, exercise, maintain good posture and stay relaxed) and reduce toxic exposure. In the early months of life, bubs will also benefit from a healthy family home and environment.

How the Webster Technique may be beneficial during pregnancy...

During pregnancy, the pelvic floor & pelvic basin is the baby’s home and also the passage into life outside of the mother’s womb. As mentioned previously, vertebral, sacral and pelvic misalignments can cause tightening of the pelvic muscles, tension in the round ligament and tightness in the iliopsoas muscle that are all involved in pregnancy and labour. This may cause aberrant effects on the uterus leading the foetus to adopt an incorrect position for birth and can lead to prolonged and difficult labour (dystocia) and this is where Webster Technique becomes helpful and essential.

The Webster technique is a specific chiropractic analysis and adjustment technique that has one goal; to improve and restore optimal pelvic function [specifically by correcting sacral and sacroiliac joint subluxations], which as a result will improve pelvic function overall. 

“Webster” is a safe, gentle and scientific chiropractic technique that prepares a woman for birth, ensuring optimal in-utero positioning of the baby and improved comfort in the mother. A Chiropractor trained in Webster technique may make your pregnancy journey & baby’s delivery an even easier and more natural one!

D IS FOR....

By Dr Orly Zuker
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)

Dragon fruit

Dragon fruit is an interesting looking fruit that originates from North, Central and South America (dating back from the 13th century) and is now mostly found in South East Asia. The fruit is in fact a flowering cactus fruit with either white or pink flesh and a mild flavour similar to kiwi fruit or custard apple. In Australia, the dragon fruit’s cactus is thought of as a ‘pesky’ weed that grows like wild fire!

Due to its incredible colour the dragon fruit is terrific source of antioxidants (leading health experts to question why on earth commercial food companies would use artificial colouring in their products!!). As we now know, antioxidants are essential for good health, longevity and contribute to reducing heart disease. In addition to its antioxidant powers, this exotic fruit is high in vitamin C for the immune system, vitamin B1 and B12 for the nervous system and calcium for bones.

Try one today and use them in smoothies, on a fruit platter (this will impress your guests), on porridge or in a children's lunch box (instead of an Uncle Toby’s fruit rollup!).

Dill
Dill has a pleasant and pungent flavour that is best known for its addition in soups, pastas and pickled cucumbers. Before its harvest all around the world, dill was native to Russia, Africa and the Mediterranean and used medicinally for hundreds, if not thousands of years.

Dill has well documented antibacterial and antifungal properties. In addition, dill contains flavonoids (an antioxidant) and the enzyme glutathione that is known to promote health and facilitate the body’s healing ability. It wouldn’t be your first assumption, but dill also contains magnesium and iron and is surprisingly a good source of calcium.

In some instances dill oil has been used as a calming agent for people suffering from sleep disorders such as insomnia, as well as in cholesterol and diabetes treatment (by regulating insulin levels).

In the wonderful world of babies… Paediatrics and family pharmacists are recommending dill oil as a soothing treatment for digestive pain and colic (by stimulating intestinal movement/ peristalsis). Dill drops are available at most health food stores and pharmacies (unfortunately most brands add a preservative, flavouring and artificial sweetener).

Dandelion Root

Dandelion root tea is a readily available caffeine-free tea and in the past 10 years has become popular in cafes as a nutty tasting 'dandy-latte'. Historically, dandelion has been used for centuries (by the Chinese & Native Americans) for its medicinal properties and health benefits. The root is sourced from the common backyard weed that people are generally keen to eradicate. Traditionally, it was used to treat conditions of the skin, heartburn, abdominal pain and fever. Today most research has been focused on the diuretic (water loss) and digestive effects of dandelion root tea. In saying this, dandelion has been found to be effective to easing gas, bloating and indigestion.
Dandelion naturally contains iron, calcium, manganese, magnesium, potassium, selenium, zinc, B vitamins and Vitamin C. Due to the dandelion’s diuretic properties it is important that people on diuretic medications (for kidney or heart conditions) avoid any dandelion products in their diet. If you are NOT on medications that it may interact with dandelion and you are looking to ‘flush’ your bladder or kidneys, then drink away! Also, be aware that if you have gallbladder disease or allergies to relative plants such as the daisy, or chamomile it is recommended to avoid dandelion products.

 …….. D is for delicious and healthy foods that nature created for our health and nourishment. Try new foods every week, adventure with a well-balanced diet and enjoy foods such as dill and dragon fruit. Yum!

 

References:

1.    www.nt.gov.au/d/Content/File/p/Fruit/778.pdf

2.    Lam, LKT & Zheng, BL. (1991). Effects of essential oils on glutathione S-transferase activity in mice. Journ Agric Food Chem, Vol 39 (4). Pg. 660-662

3.    Yang, VW & Clausen, CA. (2007). Antifungal effect of essential oils on southern yellow pine. Internat Biodeter Biodegrad. Vol 59 (4). Pg. 302-306

4.    Elgayyar , M etal. (2001). Antimicrobial Activity of Essential Oils from Plants against Selected Pathogenic and Saprophytic Microorganisms. Journ Food Prot, Vol 64 (7),Pg. 1019-1024 

5.    Bakar, J etal. (2009). Essential fatty acids of pitaya (dragonfruit) seed oil. Food Chem, Vol 114 (2). Pg. 561- 564

6.    Wichienchot, S etal. (2010). Oligosaccharides of pitaya (dragonfruit) flesh and their prebiotic properties. Food Chem, Vol 120 (3). Pg. 850- 857

C IS FOR....

By Dr Orly Zuker
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)

CRANBERRY

Research suggests that berries contain a diverse range of phytochemicals that are packed full of antioxidants that have anti-cancer, anti-neurodegenerative and anti-inflammatory capabilities.

The small and bright red cranberry is not dissimilar to all other berries having powerful health and healing properties. The cranberry is most famous for assisting in the relief of Urinary Tract Infections (UTI) by acidifying the urine which reduces the effectiveness of bacteria in the urological system. However modern research is suggesting that there may also be benefits when it comes to dental health and hygiene as cranberries may be able to reduce bacterial build up in the mouth.

Cranberries are a tart berry and may be enjoyed in the form of juice, as a fresh berry or dried berry in muesli, muffins, biscuits or cakes.

 

CHIA

The tiny chia seed is a powerful little seed and has been a key component of the Columbian, Mayan and Aztec people’s diet for hundreds of years. Today, Chia is readily available across Australia.

There are white and black chia seeds and from a botanical perspective, chia has the highest known plant source of omega-3 fatty acids (which is mostly found in oily fish). Chia also contains powerful antioxidants, as well as fibre, potassium, folate, zinc, magnesium (15 times more than broccoli), calcium, iron, vitamin A, B12 and C. In addition, chia is a complete protein, leaving you feeling full or satiated.

Studies have found that chia seeds or chia oil may have a beneficial effect on cholesterol as well as glucose balance, which is positive in the battle against diabetes and heart disease.

Chia seeds have no flavour and have a pleasant crunchy texture. Try them today in a smoothie, on muesli, in porridge, in muffins, cakes or in desserts. Yum!

CARROT

The carrot is a popular root vegetable all around the world and with its array of variety (orange, red, yellow, white and purple) carrots can brighten up any meal. Carrots are an outstanding source of phytonutrients, including beta-carotene which is a powerful antioxidant.

As well as antioxidants, carrots contain many important vitamins and minerals. For instance, one medium to large carrot contains; high levels of vitamin A; 12,000 IU, vitamin B complex, vitamin C; 5 mg, vitamin D and E, calcium; 39 mg, iron, phosphorus; 37mg, carbohydrates; 9.3gm and protein;1.2gm.

CARROTS... HEALTH & DISEASE:

Colon Cancer: Due to their powerful nutrient content, carrots are able to support healing and enhance health. Some research suggests that carrots may have an anti-cancer effect with colon cancer. Apparently extracts in the carrot inhibit the growth of colon cancer cells.

Eyes: Our Western culture’s understanding of carrots being “good for the eyes comes from ancient Roman times. Romans once believed that a cut carrot (through the middle) looked similar to the eye and iris, so the ate them for eye health. Today we know that the romans understanding wasn’t too far from the truth as carrots are rich in beta-carotene and vitamin A that are helpful for maintaining eye health and avoiding problems such as macular degeneration. The body and it biochemistry is very clever, converting beta-carotene into vitamin A (via the liver), enabling it to be used for specialised tasks such as night vision.

Heart: Whether it is a carrot or any other super food source from nature, eating our fruits and vegetables daily provides a multitude of health promoting nutrients. The carrot is a rich source of antioxidants which have heart protective properties. Bite into a raw carrot today!

HEALTHY MEAL OPTION: Healthy Carrot & Beetroot Salad

1 medium raw beetroot (shredded or desiccated)
3 medium raw carrots (shredded or desiccated)
1 granny smith apple (shredded or desiccated)
½ bunch mint (chopped finely)
½ bunch coriander (chopped finely)

1.   Combine shredded carrots, beetroot and apple
2.   Add herbs and mix well
3.   Drizzle with olive oil and serve chilled

           

Health is very much in our hands…. So eat well to protect your heart and organ systems, making sure that your diet is varied, has small meals and is well balance with healthy fats, protein and carbohydrates (avoiding complex sugars where possible). If you eat in such a way and include regular exercise in your lifestyle, then obesity, diabetes and heart disease will be kept at bay. Be empowered with your healthy lifestyle and remember, you are in control of your health. Good luck on your journey of health and wellness.

References:

C. Bodet etal (2008). Potential Oral Health Benefits of Cranberry. Crit Rev Food Sci Nutrit. Vol 48 (7). Pg. 672-680

Seeram, NP. (2006). Blackberry, Black Raspberry, Blueberry, Cranberry, Red Raspberry, and Strawberry Extracts Inhibit Growth and Stimulate Apoptosis of Human Cancer Cells In Vitro. Journ Agricult Food Chem. Vol 54 (25). Pg. 9329-933.

Leahy, M etal. (2001). The Cranberry-Promising Health Benefits, Old and New. Nutrit Today. Vol 36 (5). Pg. 254-265.

Bodet, C etal. (2008). Potential Oral Health Benefits of Cranberry. Crit Rev Food Sci Nutrit. Vol 48 (7). Pg. 672-680.

Howell, AB. (2002). Cranberry Proanthocyanidins and the Maintenance of Urinary Tract Health. Crit Rev Food Sci Nutrit. Volume 42 (3). Pg. 273-278.

Chicco, AG etal. (2009). Dietary chia seed (Salvia hispanica L.) rich in a-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats. Brit Journ Nutrit. Vol 101. Pg. 41–50

Ayerza R & Coates W (2005) Ground chia seed and chia oil effects on plasma lipids and fatty acids in the rat. Nutr Res. Vol 25. Pg. 995-1003.

B IS FOR....

By Dr Orly Zuker
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)

BANANA 

Bananas are the perfect snack for people of all ages, which is why this delicious palm fruit is famous all over the world. In small villages in South East Asia, the banana palm leaves are used in roofing, in North Australia, Aboriginal communities wrap meat in the palm leaves during cooking, for little ones all over the world, the banana fruit is commonly mashed as a first food and when it comes to nutritional needs, it is not a surprise to see a sporting person eat a banana courtside.

Bananas are a rich nutrient source, packed full of vitamins, minerals, fibre (16% of the daily recommendation) and energy. When most people think of a banana, the first thing that comes to mind is that they are high in potassium (marketing is pretty powerful!). The truth is though that avocados are per serve in fact higher in potassium than a banana. Never-the-less, bananas still contain 10% of the daily recommendation for potassium which is involved in homeostasis (biochemical balance), blood pressure and heart (cardiovascular) health. Interestingly, some studies have revealed that the magnesium and potassium contained in bananas may help to minimise the occurrence of kidney stones. In addition, the banana’s vitamin B6 (20% of daily recommendation) is apparently helpful in maintaining blood-glucose levels, making it a great snack to curb a hunger-related mood swing!

Interestingly, studies have shown that in dealing with depression, the tryptophan, serotonin, norepinephrine and the B vitamin complex contained in bananas may help to alleviate symptoms of depression, creating a calming effect on the nervous system. So, remember think twice if you are deciding between a sugar packed muesli-bar or chocolate-bar, and go for the humble banana instead, for longer lasting satiation, nutrition and health.

Helpful tip #1: When it comes to ripening avocados, food experts recommend placing bananas next to hard avocados in the fruit bowl and within a couple of days your avocado should be ready to eat. This occurs because of a chemical reaction between the fruits and the aromas they emit.

Also, avoid refrigerating bananas as they will ripen too fast and create a chemical reaction, altering the carbohydrate and nutrient content.

Helpful tip #2: Nutrition and food aside, an old wives-tale has it that when it comes to mosquito bites, simply rubbing the inside of a banana skin on the bite can help to alleviate the associated itching and inflammation. Try it this summer!

BROCCOLI
For many years scientific research has suggested that fruits and vegetables have a protective role in the fight against of heart disease (the leading cause of death in Australia and the USA) and stroke. In addition, more recent research is recommending that we eat our fruit and veggies every day to keep away cataracts (a degenerative eye condition), chronic obstructive pulmonary disease (a deadly lung illness), digestive complaints (such as constipation and its related conditions) and lastly high blood pressure.

Broccoli is a sprouting cruciferous vegetable that is naturally high in Phytochemicals (and more specifically, sulforaphane which is a compound that boasts strong anti-cancer properties, potassium (which is helpful in calming the nervous system), calcium and magnesium (which support healthy muscle, bone and heart function), zinc and selenium (which are immune boosting and protective against colon cancer), betacarotene, vitamin A, vitamin B complex & vitamin C ( antioxidants that are closely associated with immunity) and lastly fibre, which assists digestion and elimination.
Nature really doesn’t lie and has so many answers to our health concerns today! In a nutshell, broccoli is simply, a superfood!

Helpful tip #3: Eat your broccoli steamed and avoid over cooking as essential minerals and nutrients will be lost as a result. In general, your broccoli stem should still be crunchy and the floret just soft. The colour should remain bright green. The stalk can also be eaten raw for extra nutritional benefits.

Bok Chow, Celery & Raw Broccoli Salad

Ingredients:

2 Bok Choy bunches, stems only sliced
250G Roasted Cashew Nuts
2 Broccoli head, separated into very small florets
2 Celery stalks, sliced
1 Bunch spring onion
½ Fresh Lemon (squeezed)
3 Tablespoon Apple Cider Vinegar
1 Tablespoon Honey
1 handful of broccoli sprouts (which contain 50 times more sulforaphane than mature broccoli)
Instructions:

1.    Dissolve honey and mix with lemon juice and apple cider vinegar.
2.    Toss all other ingredients in a bowl and then add dressing and mix well.

BASIL
Basil has a long standing history with its roots originating in India most likely.
However Africans have been known to use basil in an attempt to treat gastrointestinal worms, and in colonial times, immigrants to America were known to sniff basil as a treatment for headaches. Today, herbalist commonly recommend basil in a tea form to ease a stomach ache, constipation and abdominal cramping related to viral illness.

Do you ever avoid red onions in your lunch salad? The good news is that ancient Romans have relayed onto the 21^st century that chewing Basil after a meal that includes garlic or onion can remedy bad breath. Try it today!


When it comes to nutrition, many studies have consistently proven that consuming a diet high in fresh fruits and vegetables reduces a person’s risk of cardiovascular disease, cancer and degenerative lifestyle diseases, such as diabetes. Furthermore, there has been much talk amongst scientific and health communities about oxidative stress and epigenetics (how our current lifestyle and health may influence the health of future generations). Basically our cells are constantly exposed to a variety of toxins (from our food, lifestyle and environment) leading to oxidative stress (a situation where cells; including DNA are damaged and begin to dysfunction and degenerate)

The good news is that through a healthy diet (high in antioxidant activity) and lifestyle it is easy to take steps toward safeguarding your body, reducing your risk of chronic disease.
Health doesn’t come in a cardboard box and nor are we granted health from sitting on the couch eating packet chips and chocolate… Health requires passion, motivation, commitment and education.Health is in most cases is a choice, which doesn’t happen by chance, so when planning a healthy lifestyle or a life of health keep the following few tips in mind:

1.    Movement (energy expenditure) is life, so we must exercise regularly.

2.    Eat a healthy diet (energy input) with less sugar, preservatives and additives and more of what nature intended.

3.    Have adequate sleep (in a spine supportive environment)

4.    Avoid stress

5.    Have an optimally functioning nervous system

 

References:

Lui, RH. (2004). Potential Synergy of Phytochemicals in Cancer Prevention: Mechanism of Action. [International Research Conference on Food, Nutrition, and Cancer]. Journ Nutrit. Pg. 3479- 3485.

Knekt, P etal. (1997). Dietary flavonoids and the risk of lung cancer and other malignant neoplasms. Am. J. Epidemiol. 146: 223–230.

Joshipura, KJ etal. (1999). Fruit and Vegetable Intake in Relation to Risk of Ischemic Stroke. JAMA. Vol. 282 (13). Pg. 1233-1239

Vasanthi, HR etal (2009). Potential Health Benefits of Broccoli- A Chemico-Biological Overview.  Mini Rev Medic Chemi, Vol 9 (6). Pp. 749-759

Dragsted, LO etal. (1993). Cancer-Protective Factors in Fruits and Vegetables: Biochemical and Biological Background. Pharmacol & Toxicol. Vol 72 (1). Pp. 116-135.

Clarke, JD etal. (2011). Comparison of Isothiocyanate Metabolite Levels and Histone Deacetylase Activity in Human Subjects Consuming Broccoli Sprouts or Broccoli Supplement. Journ Agricult Food Chem. Vol 59 (20). Pg. 10955- 10963.

Van-Duyn, MS & Pivonka, E. (2000). Overview of the Health Benefits of Fruit and Vegetable Consumption for the Dietetics Professional. Journ Amer Diet Assoc. Vol 100 (12). Pg. 1511-1521.

·E. Pivonka is president of the Produce for Better Health Foundation in Wilmington, Del, USA