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Lifestyle choices, why are they so important? HINT: Reprogram the genes you inherited

March 21, 2016 By admin

You can do so much about changing the DNA you inherited

We’ve understood that DNA — the double helix structure — is a fixed structure which cannot be changed and that we’re “programmed” by our DNA and our health is therefore pre-determined.

How many times have you heard people say things like …

“I can’t help what I am—it’s in my genes. I was born this way.”
“Heart disease runs in my family. We have the gene, so I might as well accept it.”
“I will never lose weight. My genes are keeping me fat.”
“My hair started turning gray when I was 25. It’s in my family’s genes.”

Through the study of the science of epigenetics, scientists have discovered that this is not entirely the case and that your lifestyle choices can change what you’ve inherited.

What is epigenetics?

Epigenetics is the study of how certain genes can be “turned on” or “turned off” depending on lifestyle choices.

These markings on your DNA, provide a “volume control” for the things that your DNA does, but which don’t alter the underlying genes themselves.

According to Dr. Randy Kirtle, a pioneer in the field of epigenetics, the question of whether your genes (nature) or environment (nurture) are more important in determining your health:

“The nature vs. nurture argument is rapidly proving to be irrelevant, because we’re finding that the two forces interact in highly specific ways that alter gene behaviour.”

This discovery means that your health is less about the genes you inherited and more about how your genetic traits are expressed!

What is the “Exposome”?

The “exposome” was originally proposed by Dr. Christopher Wild in 2005.

It encompasses everything you consume – food, water, the air you breathe, the social interactions you have, your lifestyle choices and the health of your parents at the time of your conception.

You are constantly exposed to toxins in your environment that may cause changes in your gene expression. Toxicity comes from many sources: your food, water, skin products, cleaning products, radiation, heavy metals, and even your thoughts!

Dr. Francis Collins (director of the US National Institute of Health) summarised the relationship between your genetics and the exposure: “Genes load the gun, but environment pulls the trigger.”

How Can You Change Your Exposome or Environment?

Epigenetics research has shown that CHOICES you make impact how your genes behave, some actions can change the epigenetic markings on your DNA – turning the activity of certain genes up or down.

Epigenetics is demonstrating that your thoughts, the food you eat, and your environment have a powerful influence on your health and you can activate chemical switches in your body that regulate gene expression.

You may have a gene that predisposes you to a disease such as diabetes, heart disease, thyroid, cancer, Parkinson’s, Grave’s disease, etc.

With knowledge and information you can now potentially reprogram your gene expression and start to turn off ‘bad’ genes.

By improving the quality of your thoughts, nutrition, and lessening the toxic load in your environment, you can start to defy your ‘inherited’ DNA and activate your health potential.

How do you know where to start?

There are many possible environmental influences but which changes will make the the biggest differences to your health and therefore better gene expression, and ageing?

For most people, the following 5 areas are the most important to focus on initially:

Your nutrition
How you handle stress
The quality of your sleep
Exercise
Environmental toxins

We will take a closer look at each of these areas in the months to come. Do look out for the next month’s newsletter and sign up here for your FREE Smoothie Recipe Book

Delicious, Beneficial – Red Cabbage Salad For Balancing Hormones

March 9, 2016 By admin

Foods can be considered medicines that will help heal and balance your body. For most woman at least a cup a day of cruciferous vegetables from the Brassica family (broccoli, cabbage, brussel sprouts, kale) have compounds called indole-3-carbinol and DIM that helps promote the production of less potent forms of oestrogen and can be very beneficial helping to balance hormones.

Food

Nutrients

Food as Medicine

Eastern Energetic properties

Red Cabbage
(Brassica family)

Chlorophyll, Folic acid, Selenium, Vit A, C (more than oranges), Iodine, Magnesium, calcium, potassium, iron

Sulphur

Phytochemicals

Antioxidants

Anti-cancer, hormone balancing, oestrogen metabolism, fibre,

improves digestion

Beautifies the skin

Sl. warming, sweet and pungent, mucilaginous,

Long red pepper (sweet tasting)

Vit A,B & C, beta-carotene, bioflavonoids, Folic, potassium, niacin, antioxidants, lluteirn

Fibre, heart health, vision, tissue health, eases inflammation

Improves digestion (except those with loose stools)

reduces swelling, promotes circulation, helps build strong bones

Sl warming, red colour nourishes the heart and small intestine

Red Cabbage Recipe

Portions are approx. for 4 adults.

¼ to ½ Red cabbage sliced
½ – 1 Red pepper
1-2 tablespoon lighlty roasted sesame seeds
1-2 tablespoon lighly roasted sunflower seeds

The Essential Salad ingredient:
Salad dressing – 2/3 olive oil, 1/3 apple cider vinegar and add about a teaspoon of honey. Add dressing liberally to the salad before serving.

5 a day is not enough! Try this to boost your Veg & Fruit Intake.

March 2, 2016 By admin

An easy way to get more healthy vegetables into your diet.

Many countries still recommend 5 A DAY, which is based on 25-year old advice from the World Health Organisation. A 12-year study that was conducted by the University College London (published in the Journal of Epidemiology and Community Health 2014), found that eating large quantities of fruit and vegetables significantly lowered the risk of premature death.

I wanted to make it easy for you to follow one of the key pieces of nutritional advice I give to all my clients, which is to eat between 8 – 10 portions of fruit & veg a day. Essential if you want to get the optimum level of nutrients your body requires – including antioxidants, vitamins and minerals.

Smoothies are a brilliant way to make it easier for you to be healthier. Easy and simple – is good, right
The research found that vegetables were four times healthier than fruit. So more vegetables than fruit is preferable and will keep your blood sugar levels stable and under control. I aim for 8 portions a day (approx: 5 veg and 3 fruit) and 10 portions would be a VERY good day, you’ll get amazing benefits if you do this too.

To help you reach a higher in-take, try adding a daily green smoothie or juice – you’ll be adding at least 3 of your RDA servings in just one drink.

It’s like super charging your health, so you’re thriving rather than surviving.

I have a FREE smoothie recipe guide for you to download to get you started with smoothies. Enter you details here and you’ll get your copy in the mail – HERE

Pelargonium – Quickly Stops Coughs, Colds & Sore Throats

February 8, 2016 By admin

#Plant Medicine 101

Your nose is running, you can’t breathe, your throat is dry and scratchy – it happens to most of us and it’s especially hard when it effects your kids because there aren’t to many effective solutions.

Pelargonium (Pelargonium sidoides) is gaining huge popularity in Germany because of it’s effectiveness against the symptoms associated with colds and flus, and it is the best researched herbal cold and cough remedy. It helps to reduce the mucus of snotty noses and phlegm that makes it hard to breathe, improves a bad cough and any associated chest pain, and decreases congestion to help open the breathing passages.

I keep this herbal medicine in my Home Medicine Cabinet, along with some of my other favourites – including Echinacea vulgaris.

Pelargonium has long been used by the South African Zulu’s, it’s also known as the black geranium, “umckalwabo”, roughly translated as ‘for heavy cough and chest problems’.

Back in 1897, the remedy was popularised in England as ‘Steven’s Consumption Cure’, having been brought back by an Englishman ‘cured’ of tuberculosis by a Zulu tribal healer. With the advent of anti-tubercular drugs, it went out of fashion until recently rediscovered by researchers in Europe.

In the last few years Pelargonium has gone from being an obscure herbal remedy to become one of Germany’s most popular herbal medicines.

While most other cough, cold and sinus medicines tend to mask your outward symptoms, pelargonium shortens the duration and reduces the severity of your respiratory irritations and helps boost your body’s natural defence system.

Scientific research also shows it to have potent anti-bacterial, anti-fungal and immune-boosting properties.

Pelargomium Sidoides has been successfully used for treatment of:

Respiratory infections like bronchitis, sinusitis, and pneumonia, tonsillitis.It is very effective for treating acute bronchitis as it increases your body’s natural healing rate. Studies have found that 40-60% of patients suffering from acute bronchitis fully resolve their symptoms within a week of Pelargonium sidoides supplementation.Some people reported experiencing benefits after just two to three days. People that are not cured after a week still experience benefits from Pelargonium sidoides supplementation, since it can treat the symptoms associated with bronchitis, including headache, fever, fatigue, cough, chest pain while coughing, sputum in the lungs, rhonchi, and nasal dripping. A 2008 report published in Phytomedicine. In their analysis of six clinical trials testing pelargonium’s efficacy as an acute bronchitis treatment, the report’s authors found that pelargonium significantly improved symptoms of acute bronchitis without causing any serious side effects.
It is often used as an alternative to antibiotics – Pelargonium sidoides has anti-infective properties. It prevents bacteria from adhering to cells, helps fight viruses and stimulates the immune system to hunt down pathogenic invaders.
Acute and chronic ear, nose and throat infections.
Rapid improvement in the symptoms associated with colds and flu. Pelargonium may help relieve your common old cold. A 2007 study published in Explore revealed that pelargonium helped reduce the severity of cold symptoms, as well as shorten the duration of sickness.

The alcoholic extract of the root has been shown to have a three-way effect:

1.) Anti-bacterial: The herb extract prevents bacteria from attaching to cells in your mucous membranes.

2.) Antiviral effect: It prevents viruses from attaching to your mucous membrane cells and stimulates your body’s immune system in such a way that both bacteria and viruses are prevented from multiplying.

3.)Expectorant: the extract acts as an expectorant, allowing your body to expel contaminated mucous making conditions less suitable for the multiplication of the bacteria and viruses.

The three-way effect stabilises the immune system, preventing a re-infection, shortens the recovery phase.

Due to its anti-bacterial and immune-modulating characteristics Pelargonium appears to be a good alternative to the conventional therapy of treating respiratory illnesses with antibiotics.

Whether you’re considering using herbs for colds, flu, and boosting your immune system it’s best to see a qualified Herbalist.

A Herbalist will formulate a personalised treatment plan to suit each person depending on their needs, with the correct dosage and combination of herbs.

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(Please note: The information in this article is general information and not a substitute for medical care. As always, consult your own physician should you have any concerns.)

The classic hummus recipe

November 14, 2015 By admin

1 cup chickpeas (rinse and drain well)
+ 1/3 cup Tahini
+ 2 tablespoons olive oil
+ 2 tablespoons lemon juice
+ 1 clove garlic
+salt to tastePlace all ingredients in a food processor or blender and mix until smooth.

I’ve found to get the best consistency that you need to add more liquid – you can either add a tablespoon of water at a time, I prefer to add more olive oil.

Be sure to make your Hummus with good quality extra virgin olive oil.

The great thing about hummus is that you can make a number of different varieties depending on what you like – add roasted red pepper
or cooked beetroot, pesto, avocado or cooked zucchini.

It can then be used in sandwiches, smoothing over chicken or fish, and even baked potatoes but I think its best for eating raw vegetables like carrot, cucumber or celery.

To find out all the health benefits of hummus read here

If you don’t want to miss any future newsletters or blogs please sign up here and you’ll also get a free guide

5 Foods that will boost Your Energy Levels and Help You Lose Weight Naturally.

GO HERE TO GRAB YOUR COPY

Non-stick pans are they making you ill?

November 12, 2015 By admin

Non-stick pans are a health hazard!

Non-stick pans (amongst other things) are coated with a synthetic polymer (containing PFC’s) known as Teflon. If you’re hoping to lead a healthier lifestyle, then cooking is an essential part of your day. So when it comes to something your doing daily, it does make sense for you to use what is good for you and your family.

As a busy working mum, I used to be a fan of non-stick pots and pans because they are easy to clean and save me time. I’m always looking at ways that I can eliminate unnecessary exposure to chemicals because of the effects these have on my health.

Studies have linked PFOA (a type of PFC) used in your non-stick cookware, to reduced fertility and thyroid problems.

In a 2009 study, women with high levels of PFC chemical, named PFOS, reported taking longer to get pregnant. Another report, published in the Journal of the American Medical Association, links the non-stick polymer, to impaired immune responses in children making them more vulnerable to diseases.

According to the Center for Disease Control and Prevention (US) PFC’s are so pervasive and so persistent that 98 percent of Americans carry them in their bodies.

Manufacturers warn you to avoid high heat when cooking on Teflon. However, the Environmental Working Group (EWG) commissioned tests in 2003 which showed that in just 2 – 5 minutes on a stove top, Teflon and other non-stick surfaces could exceed temperatures at which the coating breaks apart and emits toxic particles and gases that leach into your food.

Safer Alternatives

I’ve compiled a list of some options for you to consider. Some of them have been around a while others are newer:-

Safer, although more difficult to clean:-

Bare Cast iron is extremely durable and it will with stand high temperatures. To improve it’s non-stick finish you need to season with oil. These pans are heavy and difficult to clean. You do need to make sure they don’t rust and avoid cooking acidic foods, such as tomatoes, lemons or cranberries.
Glazed clay is a natural cooking alternative – it’s inert and does not leach into food, it holds heat and moisture, and it helps retain nutrient content. However, clay cookware is less durable and needs extra care to protect the life span of the product.

I often use a glazed clay tagine. My family and friends love the delicious tender casseroles it makes. Click on the image for more on these.

Stainless steel – leaching in stainless steel is generally thought to be less of a risk than aluminium or copper. Make sure it’s good quality. Things do stick to stainless steel. If your pots are worn or damaged metals can migrate into your foods.

Safer and easier to clean:-

Glassware – pyrex or corningware, non-reactive, meaning they won’t leach chemicals into your food.
Coated Cast Iron – It is enamelled non-stick cast iron cookware and bakeware i.e. Le Creuset or Staub, they are both quite heavy and you will pay for the quality too! Staub has potentially a superior non-stick enamel surface to Le Creuset
Green earth – While doing my research for alternative High Quality Non-stick easy cleaning pans I found this new Non-Stick Technology, it uses a coating called, thermolon. It is temperature resistant up to 450°C. No toxic fumes are released if overheated with 0% PFC’s released.

NB: Avoid aluminium – as it’s soft and highly reactive metal that can leach into your food, especially when you are cooking with acidic ingredients. Aluminium salts are associated with impaired visual motor coordination and Alzheimer’s disease.

If you’re struggling with any kind of hormone imbalance, tiredness, low energy or wanting to lose your excess weight. I’ve put together a FREE guide for you, so you can start to learn how and why specific foods, and drinks, can help you have more energy and lose weight naturally.

You’ll find it is easy to add these ingredients into your diet on a daily basis – get your downloadable guide here

In fact, at the end, I’m going to share one simple recipe you can make in under five minutes that incorporates all of these foods.

Get your copy of the FREE guide:
5 Foods that will help boost Your Energy Levels and Lose Weight Naturally.