To alkalize or not to alkalize?

 

In a word……both!

 

We want our bodies to run slightly alkaline but our guts must remain very much acidic.

 

The internet is full of blurb saying we need to be alkaline…..drink bicarb of soda …..take rennies….blah blah BUT it is a balanced diet and lifestyle which produces the right environment within, not a quick-fix powder drink. 

 

In fact, drinking ‘alkalizing’ solutions do more harm than good as they raise the pH (acid/alkali level) of our guts and not our bodies. 

 

We need an acidic gut to kill pathogens also to help start off digestion and the absorption of several nutrients like protein, B12 and iron. 

 

However

 

We want our cells to be alkaline which is dependent on the right balance of minerals being present and this happens when we eat potassium and magnesium-rich foods (fruits, veggies, nuts & seeds) and not sodium-rich foods (most processed & junk food) 

Acid producing bacteria like lactobacillus also help us keep an acidic gut.

 

Q:     How do we achieve the right balance?

 

A:     DIET! -A ‘Rainbow diet’ to quote Chris Woollams

 

*For alkaline cells - potassium-rich, magnesium-rich foods, but not sodium-rich

 

·      green vegetables 

·      nuts and seeds 

·      avocado

·      bananas

·      pomegranate

·      apricots

·      dark chocolate – yay! 

·      fish

 * For more acid-producing bacteria – 

 

·      vegetables

·      fruits

·      add bacteria - raw vinegars like apple cider vinegar, fresh sauerkraut, even a little unpasteurised cheese, and kefir and probiotic supplements if necessary

 

 

* For the strongest immune system – 

 

·      Soluble fibre - nuts, seeds, pulses, oats, vegetables.

 

 

Eat the rainbow today!

 

 

Minich, D.M. and Bland, J.S., 2007. Acid-alkaline balance: role in chronic disease and detoxification. Alternative therapies in health and medicine, 13(4), p.62.

https://www.canceractive.com/article/why-you-need-an-acid-gut-and-an-alkaline-body

good mood food - easy summer dinners

5 easy dinners 

Protein-rich, lower carb dinner ideas – we want some carbs to help us sleep and protein to help keep us asleep….

 

1.    Chickpea coconut curry with cashews & brown rice: fry off some chopped red onion, garlic, turmeric and ginger and add a tablespoon of your favorite curry paste, cook for a couple of minutes; add a tin of chickpeas (drained), some chopped red pepper, chopped aubergine, some sliced water chestnuts and finally a can of coconut milk; simmer for 10 minutes then stir in some spinach leaves, chopped coriander stalks and a handful of cashew nuts; serve scattered with coriander leaves and a bowl of steamed brown rice

 

2.   Veggie ‘lasagne’: slice a green, red & yellow pepper, courgette and aubergine, 1 large red onion, 2 cloves garlic and toss with some olive oil and herbs de provence in a roasting dish, roast at 200*C until the corners are starting to brown 20 mins approx; toss veggies with a bottle of passata or a large can of chopped tomatoes; put a layer of veggie/tomato mix in the bottom of an oven dish, top with some fresh spinach leaves and sprinkle with crumbled feta or goats cheese; repeat! Top with crumbled cheese. Bake in the oven @ 180*C until bubbling; serve with some sourdough bread toasted and rubbed with garlic

 

3.   Baked sweet potatoes: bake 1 large per person at 190*C for an hour approx.. drizzle some olive oil and season (top tip: if you stick them with a couple of metal skewers each lengthways, they cook quicker.) slit open and serve with coleslaw or baked beans and crumbled feta or chili & cheese or tuna red onion & mayo and a big side of salad

 

4.   Nightime niçoise: make a bean salad – a tin of cannelinis or any white beans drained and mixed with chopped tomatoes, red onion, a clove of minced garlic, chopped parsley, cucumber and dressed with olive oil. Heap onto a plate and top with warm steamed new potatoes, green beans and ‘just’ boiled eggs. Drizzle some more olive oil and garnish with basil

 

5.   The Chili ‘con’: lentil & bean chili – fry off 1 large onion chopped with 2 cloves sliced garlic and 1 tsp each of hot paprika, sweet smoked paprika, cumin and herbs de provence; add a chopped carrot, a chopped green +/or red pepper, a tin of tomatoes, a tin of kidney beans and a tin of lentils; top up with water if necessary so it wont dry out while simmering for 30 minutes; dose with chopped coriander and serve with wholegrain toasted pita breads smeared with guacamole. Yum!                  

Summer 2020

Skip the hangover!

Drink Natural Wines You might have noticed that white wines can make you feel yuc the next day, more so than reds. Red wines contain tannins naturally occurring in the grape skins which act as a preservative and therefore red wine makers don’t need to add as many preservatives to their wines. It’s a different story with white wines – whites are higher in sugar - which can spoil or ‘over-ferment’ and so it is necessary to add a higher dose of preservatives and stabilizers; his explains why many people report getting stuffy nose, headaches, itchy ears and poor sleep after drinking commercial white wines. To reduce the necessity for so many additives, the winemaker can ferment the whites longer reducing the sugar and alcohol content. This summer, I have decided to have the odd ‘tipple’ after 6 months of abstinence and this is because I have finally found a natural brand of wines here in the Canton; Fernand my wine man has started stocking a pinot noir,  a rosé and a white Roussanne from The Gorges du Verdon and hour and a half up the road. Being from higher and cooler climes, the wines are light in taste and being natural, they are lower in alcohol and of course sulfites – win win! By no means do I want to encourage you to start drinking alcohol! Booze is not good for blood sugar levels, sleep and overall hormone balance but when the long, hot, kid-full summer holidays drive you to it, make the healthier choice – try a natural wine.  This vineyard from Verdon is called Domaine de la Mongestine and I recommend the red and the white. I don’t really do rosés so much anymore so can’t advise on theirs …….yet! Thanks Magdalena at support@hormonesbalance.com for the inspiration!

Natural wines are:  ·      Natural! – far more restricted in additives and preservatives than organic and biodynamic ·      Lower in sugar ·       Lower in alcohol  ·       Dry    Visit : Fernand @ l’Oenotheque in Tourettes near Intermarche

Merci Fernand !

Look after your boobs!

Foods for breast health

Some of the best foods for breast health are the ones that help lower your levels of “dirty estrogen.” These are cruciferous vegetables, or members of the brassica family. Cruciferous vegetables are rich in a substance called DIM (diindolylmethane), which is key in liver detoxification as well as the elimination of harmful estrogen metabolites.  This, in turn, helps women maintain a healthy balance of estrogen, progesterone and thyroid hormone, which is critical if you want to naturally balance hormones and have healthy breasts. Cruciferous vegetables  Here’s a list of some cruciferous vegetables to include in your diet to promote healthy breast tissue: Arugula (rocket) Bok choy Broccoli and broccoli sprouts Brussels sprouts Cabbage Cauliflower Collard greens Horseradish Kale Kohlrabi Mustard greens Radishes An important tip: Broccoli sprouts are the richest source of sulforaphane, which helps the body detoxify, lowers inflammation, and reduces risk of developing breast cancer. Iodine-rich foods  You’ll also want to include plenty of iodine-rich foods in your diet. Iodine detoxifies our “dirty” estrogens and plays a key role in breast and brain health. We have iodine receptors in our breasts, thyroid, brain, adrenals, and ovaries so an iodine deficiency compromises energy levels, cognition, and immune function and factors into breast lumps and breast cancer.  I cannot tell you how many women regain energy and mental sharpness after eating more kelp (they put it into a bone broth). Seaweed is a fantastic source of iodine and can be found in: Kelp (kombu - has the highest amount of iodine) Hijiki Wakame Nori (lower in iodine) What you can do with seaweed: Add dried kelp, hijiki, or wakame to bone broths or soups, or use them to make salads. Thanks Magdalena! Thanks

Cruising the blood sugar roller-coaster............

5 easy tips to balance your blood sugar                                    

It is very important to keep our blood sugar (glucose) regulated to keep our energy levels up and balance our mood swings. High blood sugar (hyperglycemia) might lead to hormonal issues, diabetes, all its associated health concerns and weight gain. Low blood sugar (hypoglycemia) can lead to cravings and weight gain and even fainting at the extreme. Hyperglycemia is more common these days on our high carb standard western diet so here are some tips to help us keep our levels consistent:

1.    Avoid sugar – real sugar, fake sugar, substitute sugar, sweeteners, honey, syrups – that are all sugar and will spike our blood sugar level before it crashes leaving us with less energy and moodiness

2.   Reduce refined carbohydrate intake – carbs act like sugar in our bodies – choose brown rice, brown pasta, brown bread with seeds, wholegrain varieties of pitas, wraps etc. Try quinoa and buckwheat products which are seeds and not grains therefore lower in carbs and higher in protein

3.   Add protein to every meal and snack – this will moderate the ‘spike’ and keep you feeling energized for longer eg. top an oatcake or cracker with hummus or cheese; have a handful of nuts with your apple; choose nuts and seeds mix over crisps

4.   Don’t drink sugar! Avoid all soft drinks, juices & mixers; choose water, still or sparkling; herbal teas and decaf coffee – caffeine stimulates blood sugar. Juices without the pulp of the fruit is just sugar!

5.   Exercise – balances blood sugar and uses up any excess energy before it can be stored as fat; also good for our mood and general wellbeing

Stop the sugar!  

Release yourself from the rollercoaster ride of ups and downs associated with blood sugar imbalance now J

                                                                 Susie Thomson-Bowen 2020

5 easy tips to balance your blood sugar                                    

Banana choc chip walnut bread - low carb low sugar and dairy free options

                           

Low carb but still yummy!

125g butter or coconut oil, soft

¾ cup brown sugar / coconut sugar

1 cup ground almonds

½ cup whole meal flour or more almonds to be GF

1 tsp baking soda

½ tsp ground nutmeg

1 tbsp flax seeds

1 cup mashed rip banana

½ milk – cow; coconut; almond etc

½ tsp vanilla extract

½ cup rough chopped walnuts

½ rough chopped dark chocolate chips

Oven @ 180*C

Whisk the butter, sugar, vanilla and eggs till combined and fluffy; add bananas

Combine all the dry ingredients, add to banana mix

Pour in milk and mix then add walnuts and chocolate chips

Pour into a lined bread tin and cook for an hour, check after 45 minutes with a skewer, you don’t want to overcook it

Enjoy! It is best when still warm from the oven 

good mood food - 5 easy lunches to keep your mood good through till wine o'clock

Protein-rich, low carb lunch ideas – to sustain energy levels and good moods throughout the afternoon

·       Spanish tortilla or omelet filled with chopped peppers, broccoli, tomato, red onion, mushrooms, herbs, spinach and some crumbled feta with a side of salad leaves

·      Whole meal pita bread filled with tuna mayonnaise /or shredded cooked chicken, (or hummus for veggies) chopped red onion, sweetcorn, mayonnaise and rocket or lettuce or that old fav….coronation chicken

·      Stir-fry with cauliflower rice – stir fry whatever you have; onion, garlic, chili, cabbage, broccoli, peppers, carrot, courgette. Optionally add some chunks of tofu or beef or chicken. Meanwhile blitz the cauli in food processor and steam with a couple of tablespoons of water till cooked, 2 minutes-ish. Drizzle with olive oil & a touch of sesame oil

·      Soba (buckwheat) noodles cooked as per packet instructions served with julienned carrot, cucumber, courgetti, red onion & smoked salmon or mackerel drizzled with olive oil & soy sauce dressing & sesame seeds

·      Quinoa salad – I cook a whole packet and freeze in portions; defrost overnight and add some of the following: tomato, onion, radish, avocado, herbs, chickpeas / beans, cooked beetroot, goats cheese; dress with olive oil