Category Archive: Healthy Food

Debunking the Myths: Are Sourdough Breads Truly Healthy?

Sourdough bread has enjoyed a resurgence in popularity in recent years, touted for its unique flavor profile and perceived health benefits. But amidst the hype, questions linger:

Is sourdough bread as healthy as it’s made out to be?

Do the good bacteria survive the baking process?

Can diabetics safely indulge in this beloved bread without fear of spiking blood sugar levels?

Let’s dive into the facts and myths surrounding sourdough bread.

Firstly, the fermentation process involved in making sourdough bread is believed to offer various health benefits. During fermentation, wild yeast and lactobacilli bacteria interact with flour and water, breaking down complex carbohydrates and gluten while producing lactic acid and other beneficial compounds. This process may enhance the digestibility of sourdough bread for some individuals, potentially alleviating digestive discomfort associated with conventional bread.

One of the key selling points of sourdough bread is its purported probiotic content. Probiotics, often referred to as “good bacteria,” are known for their role in promoting gut health and supporting the immune system. However, the question arises: Do these beneficial bacteria survive the baking process? The answer is no, the probiotics don’t survive the high heat in the baking process of the bread.

 

Sourdough bread may not contain probiotics by the time you eat it, but it contains prebiotics. Prebiotics are beneficial to good gut health and sourdough bread has plenty of it.

Flat lay of hands holding bread on cloth

Prebiotics can survive the baking process, as they are not affected by high heat. They are a type of fiber that our gut bacteria use as a food source.

When the bacteria in our guts feed on these prebiotics, they release nutrients to the body. Prebiotics essentially work like food for the friendly bacteria in our guts.

But what about its impact on blood sugar levels, especially for individuals with diabetes? Sourdough bread has a lower glycemic index (GI) compared to white bread, meaning it causes a slower and more gradual increase in blood sugar levels after consumption. This is attributed to factors such as the fermentation process, which helps to break down starches and reduce their impact on blood sugar levels. As a result, some individuals with diabetes may find that sourdough bread causes less of a spike in blood sugar compared to other types of bread. However, it’s essential to consider portion sizes and overall carbohydrate intake, as consuming excessive amounts of any bread, including sourdough, can still lead to elevated blood sugar levels.

Baked bread

Ultimately, whether sourdough bread is a healthy choice depends on various factors, including individual dietary preferences, health goals, and tolerance to gluten. While it may offer some unique benefits compared to conventional bread, it’s essential to incorporate it as part of a balanced diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats.

In conclusion, sourdough bread can be a nutritious and delicious addition to your diet, offering potential benefits for gut health and blood sugar management. However, like any food, it’s best enjoyed in moderation as part of a well-rounded eating plan. So go ahead, savor that slice of sourdough guilt-free, knowing that you’re nourishing your body with wholesome goodness.

Share Button

Miso Soup Health Benefits

Miso is a salty paste, typically made from fermented soy beans that has been a staple ingredient in the Japanese diet for thousands of years. It can also be made using other grains, such as fermented barley, rice or oats, mixed with salt and koji, a type of bacteria, resulting in a range of miso tastes, colors and uses. It is one of the best condiments to store in your refrigerator, as it’s versatile in recipes and packed with some noteworthy miso health benefits.

Miso soup is not only delicious but also packed with a range of nutrients that can help prevent a wide range of diseases.

These are the possible health benefits of miso:

  1. Improves Digestion

Miso is rich in probiotics, which are beneficial bacteria that promote gut health. These probiotics can help improve digestion by breaking down food and improving nutrient absorption. Additionally, miso contains enzymes that can help alleviate digestive issues such as bloating and constipation.

  1. Boosts Immunity

Miso is also rich in antioxidants, which can help protect the body from free radicals that can cause cell damage and lead to disease. Furthermore, miso contains zinc, which is essential for a healthy immune system.

  1. Lowers Cholesterol

Studies have shown that miso can help lower cholesterol levels in the body. Miso contains compounds called isoflavones, which can help reduce LDL cholesterol (the “bad” cholesterol) levels in the blood.

  1. Provides Essential Nutrients

Miso is a good source of protein, vitamins, and minerals. It contains all the essential amino acids that the body needs to build and repair tissues. Additionally, miso is rich in B vitamins, which are essential for energy production and a healthy nervous system.

  1. May Help Prevent Cancer

Some studies have shown that miso offers protection from certain types of cancer, such as stomach, liver, and breast cancer.

In addition to its antioxidant properties, miso soup also contains compounds called isoflavones, which have been shown to have anti-cancer effects. Isoflavones are a type of phytoestrogen, which means they can mimic the effects of estrogen in the body.  This can help reduce the risk of developing hormone-related cancers such as breast and prostate cancer.

Miso can be used in a variety of dishes, including soups, stews, marinades, and dressings. It can also be used as a condiment and spread on toast or mixed into salad dressings. Here are some ideas to help you incorporate miso into your diet:

  • Add miso to your morning smoothie for an extra protein boost.
  • Add miso to rice or oat porridge.
  • Use miso as a marinade for fish, chicken, pork, tofu, or vegetables.
  • Make a miso soup by adding miso paste to boiling water and then adding vegetables, noodles, meat, or tofu.
  • Use miso as a salad dressing by mixing it with olive oil, lemon juice, and garlic.
  • Spread a think layer miso on toast or crackers for a savory snack.

white and blue ceramic bowl with soup

 

Caveat

It is important to note that miso soup should be consumed in moderation as it is high in sodium. Excess sodium intake can lead to high blood pressure, which is a risk factor for heart disease and stroke.

However, there are low-sodium miso options available, and it is also possible to make miso soup at home using low-sodium miso paste and fresh ingredients.

Conclusion

In conclusion, miso soup is a delicious and nutritious food that can provide numerous health benefits. Its probiotic, antioxidant, and anti-cancer properties make it a great addition to a healthy diet. So, if you’re looking for a tasty way to boost your health, give miso soup a try!

 

Share Button
post by admin | | 0

What Are Postbiotics

We have all heard of probiotics, which are microorganisms that increase your population of good bacteria and prebiotics, which are foods for the probiotics.  Prebiotics are fuel needed for good bacteria to grow. Dietary fiber, which you can get by eating certain foods or supplements, is the most common prebiotic.  Enter POSTbiotics, the newest member of the ‘biotics’ family and a hot topic in nutrition.

What Are Postbiotics?

They are the by-product of probiotics and prebiotics — what they produce, which can be made into products or treatments that would have a healing effect on people. Although postbiotics are considered the endgame of probiotics, they offer numerous health benefits for the gut, the immune system, and various other aspects of health.

Although postbiotics are not life microorganisms like probiotics, they still offer health benefits to your microbiome as they contain nutrients such as amino acids, vitamins B and K, short-chain fatty acids, exopolysaccharides, functional proteins, and substances called antimicrobial peptides that can help slow down the growth of harmful bacteria. Short-chain fatty acids help healthy bacteria thrive in your guts.

Compared with probiotics, postbiotics have lower risks of complications as they don’t contain life microorganisms. Even though probiotics are safe for most people, however, people with weakened immune systems, severe illness, or recovering from surgery can get an infection from probiotics. As postbiotics contain no life microorganisms, there’s a lower risk of complications.

 

Practical Benefits of Postbiotics

Besides having a more economical production as compared with probiotics, postbiotics:

  • Contain a longer shelf-life
  • Is easily stored
  • Is easily transported
  • Are not as sensitive to cold temperatures
  • Are more reliably produced

 

7 Health Benefits of Postbiotics

These are 6 benefits of postbiotics and how they can benefit our health.

1.  May manage allergy symptoms
Allergies happen when the immune system overreacts to a perceived threat.  Some postbiotic products may boost the immune system or improve immune response by decreasing allergic reactivity.   A few studies have shown that postbiotics may help with seasonal allergy-induced runny, stuffy noses (rhinitis). Another small study found that taking postbiotics for two to three months significantly reduced eczema symptoms as well.

2.  Ease colic in babies
Scientists have been able to decrease colic symptoms with postbiotics in randomized controlled trials.   The research shows that babies fed fermented milk with the bacteria’s fermentation products do better compared with babies that drink breast milk or cow’s milk without the fermented products.

3.  Relieve constipation and diarrhea
People with Irritable Bowel Syndrome (IBS), diarrhea and constipation seem to get relief from fermented milk products. One study found that a postbiotic regimen had a major impact on the quality of life of those with IBS. After four weeks, participants saw significant relief in terms of bowel movement frequency, bloating and pain.

4. Support immune system
Postbiotics have properties that may help boost your immune system. For example, postbiotics like butyrate, a short-chain fatty acid, can stimulate the production of regulatory T cells in your intestine. Those cells help control the magnitude of your body’s immune response.

Other postbiotics, such as cell wall fragments and supernatant from healthy bacteria, can increase the production of anti-inflammatory chemical messengers called cytokines that help reduce inflammation and promote immune responses.

Studies in adults have found that postbiotics may help strengthen the immune system and protect against infections like the common cold.

5. May help lower the risk of heart disease
In animal studies, butyrate seems to help lower blood pressure and suppress genes that play a role in cholesterol production.

6. May help manage blood sugar levels.
Studies suggest butyrate may help manage blood sugar levels.

7. May have anti-tumor properties.
Some test-tube and animal studies show that postbiotics may have qualities that help suppress the growth and spread of some cancer cells, including colon and stomach cancer cells

How To Increase Postbiotics?

The best way to increase postbiotics in your guts is through food by consuming more fermented foods and prebiotic fiber, and then supplementing with postbiotics supplements if there’s a necessity.

Here are ways to boost the production of postbiotics in your guts:

  1. Eat more prebiotic fiber-rich foods such as oats, barley, beans, lentils, peas, onions, garlic, leeks, bananas, apples, asparagus, artichokes, green vegetables, flaxseeds, cocoa and tomatoes.
  2. Eat more probiotic-rich foods such as plain yogurt with live, active cultures, kimchi, kefir, sauerkraut (refrigerated), tempeh and miso.
  3. Take a postbiotics supplement.

 

In Conclusion

Postbiotics are generally safe and well-tolerated by most people. However, due to potential health concerns, certain groups of people may want to avoid increasing their production of postbiotics through eating probiotic foods.

The following groups of people tend to have weaker or compromised immune systems and may therefore be at an increased risk of an adverse reaction:

  • people who have recently had surgery
  • people who have structural heart disorders
  • people with digestive tract disorders
  • pregnant people
  • children

If you’re considering a postbiotic supplement, it would be good to do your research and make sure that the supplement has published data on their product along with third-party testing for purity and efficacy.

It is best to seek the advice of your doctor before starting on a postbiotic supplement as every person is different and postbiotics may not be a miracle pill for everyone.

Share Button
post by admin | | 0

Why We Should Eat Yoghurt Everyday

Fermented dairy products have long been considered to benefit digestive health and yogurt has even been associated with lower risk of obesity and cardiometabolic risk in both children and adults.

Yogurt can be a fantastic addition to a healthy and well-balanced diet, as long as you choose the right kind, and don’t suffer from an allergy, intolerance or condition that might be worsened by consuming dairy.

Yogurt is rich in nutrients, calcium and protein and may boost your health when consumed regularly.  It may help reduce the risk of some diseases, while also benefiting digestive health and weight control.

1.  Yogurt is the perfect immune system booster. The lactic acid in yogurt have important effects in preventing cancer, infections, gastrointestinal diseases and asthma.

2.  The lactic acid bacteria in yogurt kills the malicious bacteria in our bowel, preventing diarrhea and helps to create a healthy inner bowel environment.

3.  As yogurt is a rich source of conjugated linoleic acid, it is a protective food against colon and breast cancers. Furthermore, conjugated linoleic acid which is one of the most important compounds for boosting the immune system is more useful when it is taken from yogurt instead of pills.

Homemade Plain Yogurt

 

4.  Some types of probiotics found in yogurt, such as Bifidobacteria and Lactobacillus, have been shown to lessen the uncomfortable symptoms of irritable bowel syndrome (IBS), which is a common disorder that affects the colon (1234.)

5.  Probiotics have been shown to reduce inflammation, which is linked to several health conditions ranging from viral infections to gut disorders (5678).

6.  Research shows that consuming at least three servings of dairy foods, such as yogurt, on a daily basis may help preserve bone mass and strength (9)

7.  Some studies have suggested that four weeks of regularly eating probiotic yoghurt is good for the brain, while another large study credited the healthy bacteria in yoghurt for lowering risk of heart attack and stroke among people who ate just two servings a week.

 

 

plain yogurt

 

To ensure your yogurt contains effective probiotics, look for one that contains live, active cultures, which should be listed on the label.

Caveat:
While yoghurt is beneficial to our health, stick to sugar-free ones with no added food additives and artificial flavorings.  Avoid any yogurt that claims to taste like a dessert, especially one that says it is fat-free but tastes like ice-cream or strawberry pudding.  The reason these yogurts taste ‘good’ is that they have been packed full of sugars, and/or sweeteners and artificial flavorings.

Be wary of yogurts purporting to be flavoured with ‘real fruit. This often comes from concentrated fruit sources which still represent a significant amount of sugar. Watch out for the other names for sugar such as dextrose, maltose, and barley malt, to name a few.

Share Button

JoyMix Concentrated Beetroot Juice Powder

The beautiful and bright colour of beetroots can make anyone fall in love with it, yet it is often ignored, perhaps because of its distinctive earthy taste.  Beetroot has been gaining amazing popularity as the new superfood around the world. It’s low in fat, full of powerful antioxidants, rich in Vitamin C, and helps in the absorption of iron.  Both the leaves and the roots can be eaten. While the pink root is sweet, the dark green leaves are bitter but very rich in calcium, iron and Vitamin A.

Beetroots are best enjoyed raw and uncooked as cooking may destroy most of its nutrients. You can add them in salads or easier to just juice them up.

I love eating beetroot, in all forms, whether it’s beetroot juice, salad, roast or soup.  I started to eat beetroot frequently when I was severely anemic before my fibroid removal surgery 1.5 years ago.  Beet root is rich in iron.

Preparing beetroot can be a major turnoff and hassle for some as the uneven and rough skin is a tad hard to peel off even with a fruit peeler. And the red juice splatters can be pretty messy. Busy people who are always on the go and rush may not have the time to prepare beet root for juicing, salad or soup. And this includes yours truly.  The solution to this is beet root  powder.  With beet root powder, you can include this superfood into your diet at anytime, hassle-free.

I found a good brand of concentrated beet root juice powder  from https://www.joypremix.com/ and I am so in love with it!  With such convenience, I can now drink beetroot juice whenever I feel like it and it takes just a minute to prep a refreshing beetroot beverage.

The best part is JoyMix’s red beetroot powder is odor-less, unlike red beet juice that has an earthy smell. It is easy to drink, making it ideal for children and even some adults who find the smell of beetroot distasteful.

Even Cass who does not like the taste of raw beetroot loves JoyMix beetroot powder.  She says it tastes like Ribena! I think so too.  This, you got to try it to verify it!

We like our beetroot powder mixed with Korean fruit vinegar.  I add one heap teaspoon of JoyMix beetroot juice powder and 2 tablespoons of Korean fruit vinegar into 200 ml of water and top up with lots of ice cubes to make a super refreshing and delightful drink to chillax when I feel hot after cooking in the evening.  Alycia loves to guzzle down this refreshing drink to quench thirst after working out in the gym or when she’s back from kickboxing / Muay Thai class.

I love the au naturel maroon color of the beetroot powder from JoyMix!

Excellent Mixability – The red beetroot powder from JoyMix has a very fine texture and excellent flowability to prevent caking and lump formation. It will easily dissolve in water and other liquids alike and won’t curdle. You can even mix it in flours for baking cakes and pastries.

I will surely restock my beetroot powder from JoyMix when the existing stock runs low.

JoyMix’s health food products are ISO22OOO/ HACCP certified. Muslim consumers can safely consume their products as they are HALAL CERTIFIED.

Here are some of the health benefits of beetroot:

Conditions Liver – Beetroot contains betaine that conditions liver and stimulates the production of enzymes. It detoxifies the body and makes you feel fresh and rejuvenated.

Lowers cholesterol – A 2011 study on rats found that beetroot extract lowered total cholesterol and triglycerides and increased HDL (good) cholesterol. It also reduced oxidative stress on the liver.

Lowers blood glucose – Though high in sugar, beetroot actually helps in regulating your blood sugar levels. Studies have shown that it does not lead to high glucose concentration in the blood. This simply means that the natural sugars in beetroot are released very slowly in the body and thus, prevents sudden spikes. In the form of the juice, it may actually help diabetics.

Rich in Folate – Joymix’s red beetroot powder is rich in folate that is necessary for production and differentiation of cells as well as maintenance of DNA structure. The high folate content makes it a great option for young children, teenagers, and pregnant women alike.

Reduces Blood Pressure – Betaine in beetroots reduces blood pressure by lowering homocysteine levels in the body. Joymix red beetroot powder contains high amounts of betaine that reduces the chances of high blood pressure, heart attacks, and strokes.

Great For Older Adults – Various studies have found beetroot to prevent and halt the progress of dementia in older adults. Regularly consuming beetroot juice can assist in keeping dementia at bay.

Sharpens Minds of Students – The high nutrient content of beetroot and its effect on blood flow enhances the cognitive functioning of the brain making it beneficial for students and teenagers.

Ideal For Keto and Vegetarian Diets – People who are following a keto or a vegetarian diet will find it easy to incorporate red beetroot powder to their diets as it has low calories.

Boosts Sports Performance – Beetroots have betaine which improves cardiovascular health and blood flow. It increases the rate at which oxygen reaches cells and boosts the performance of athletes and sportspersons.

May Prevent Cancer – The antioxidant betaine which is present in rich amounts in Joymix’s red beetroot powder has been found to protect the body against different types of cancer. It protects DNA structure in cells against damage, which is a primary cause of cancer.

Improves Digestive Health – Beetroot improves digestive health by stimulating the production of enzymes and HCL in the stomach. It also aids in the absorption of specific vitamins, minerals, and proteins.

Excellent for Weight Management – Joymix red beetroot powder is excellent for individuals who are focused on weight management as it contains low calories while being nutritionally dense.

Sharing is caring 🙂  Read below to get a discount on your beetroot powder!

JoyMix is now having a promotion on their health products from organic soy powder to collagen, Bentong ginger powder, macha latte powder, chia seeds, diabetic foods and of course beetroot powder.  Just key in discount code: JOYLOVE during checkout to enjoy a 10% discount on their products!

The promotion is valid from 1 January 2019 ~ 31 March 2019, so hurry and get your beetroot powder or any health products before this offer expires!

For more information on JoyMix health food products, kindly visit:
www.joypremix.com
www.facebook.com/joypremix
www.instagram.com/joymix9

Share Button
post by admin | | 0

Coconut Oil To Balance Hormones

Eating a variety of foods high in short, medium and long-chain fatty acids is key to keeping your hormones in check. Your body needs various types of fats to create hormones, including saturated fat and cholesterol. Not only are these essential fats fundamental building blocks for hormone production, but they keep inflammation levels low, boost your metabolism and promote weight loss. Healthy fats have the opposite effect of refined carbohydrates, which lead to inflammation and can mess with the balance of your hormones.

Getting the wrong kinds of fats can create havoc on hormones. Coconut oil contains specific fats that support the body’s natural hormone production.

Coconut Oil is amazing for hormone health. It provides the necessary building blocks for hormone production, can assist weight loss, reduce inflammation, and even has antimicrobial and antibacterial properties. My favorite way to consume it is to blend into coffee and use it as bread spread sweetened with palm sugar syrup.

Fat and Calories in Coconut Oil

 

Coconut oil has some anti-estrogenic properties. The thing that makes coconut oil anti-estrogenic, is the fact that the oil (and whole coconuts too) is filled with sterols, which are anti-estrogenic and natural aromatase inhibitors.

Health benefits of coconut oil:

Hormone balancing – the fatty acids in coconut oil actually help the hormones get to where they want and need to go in the body, and so support the creation, processing and elimination of estrogen and progesterone, leading to hormonal balance.

Weight loss-promoting – studies show that coconut oil increases the metabolism and prevents hunger, allowing for successful weight loss.

Thyroid-supportive – coconut oil has the ability to transform cholesterol into pregnenolone, which is one of the essential building blocks for thyroid hormone-creation. When you add more coconut oil to your diet, you’re increasing the saturated fats made up primarily of medium-chain fatty acids that aren’t found in many other oils. These medium-chain fatty acids increase metabolism and promote weight loss, which is a big part of your healthy thyroid function. In addition, coconut oil can increase basal body temperatures, which is super important for women with low thyroid function.

Gut-healing – coconut oil repairs gut tissue and encourages the growth of good bacteria in the gut. Like breast milk, coconut oil is powerfully antimicrobial and antibacterial. The high levels of lauric acid in coconut oil protects against infection from viruses, bacteria, yeast, parasites and fungi. Lauric acid inactivates harmful microbes in your gut that can lead to hormonal imbalance.

 

Share Button

Spirulina Health Benefits

Spirulina is one of the nutraceuticals that I started to include in my diet since a year ago.

Spirulina often gets misclassified as an herb because of its amazing health promoting properties, but it’s actually a bacteria, or a blue-green algae that’s found in pristine freshwater lakes, ponds, and rivers. It is most commonly recognized as one of the world’s most nutritionally complete superfoods, as it offers health benefits to practically every organ and bodily function.  Today, popular lifestyle personalities endorse Spirulina as a secret, potent “superfood,” and a “miracle from the sea.”

spirulina-algae-lake-benefits

Spirulina was once classified as a plant because of “its richness in plant pigments as well as its ability of photosynthesis,” according to a study published in the journal Cardiovascular Therapeutics. New understanding of its genetics, physiology and biochemical properties caused scientists to move it to the Bacteria kingdom and the Cyanobacteria phylum.

According to the FDA, Spirulina contains significant amounts of calcium, niacin, potassium, magnesium, B vitamins and iron. It also has essential amino acids (compounds that are the building blocks of proteins). In fact, protein makes up about 60 to 70 percent of Spirulina’s dry weight.

Two bowls with spirulina powder and tablets

How well researched are the benefits and risks of spirulina?
Most of the studies that have been conducted to date have been either on animals or in small human trials, so more research is needed before any health claims relating to spirulina can be confirmed.

Reduces blood glucose levels and cholesterol – There has been some research into the benefits of spirulina and its positive effects on blood glucose levels. In 2017 a paper was published which demonstrated that spirulina decreased blood glucose levels in diabetic mice and the researchers suggested that this may be beneficial in the future to those with type 1 diabetes. This is further supported by another study in the Journal of Medicinal Food that found spirulina supplementation of 2g a day for 2 months on 25 individuals with type 2 diabetes helped control blood sugar levels and improved their lipid profile. However, more research is needed before we can say for sure that spirulina is helpful in managing conditions such as diabetes.

spirulina is Rich in Protein

 

One 2008 study tested Spirulina’s lipid-lowering effects on 78 adults, ages 60 and 87. The volunteers took 8 grams of Spirulina supplements, or a placebo, a day for 16 weeks. At the end of the study, there were significant reductions in cholesterol among those who were treated, according to the abstract published in Annals of Nutrition and Metabolism.

Reduces risk factors for cardiovascular diseases– A 2010 study on rabbits found that spirulina had anti-atherogenic effects (reducing the build-up of plaque within arterial walls) even when fed a high cholesterol diet.

Reduces anemia – There is also some evidence that spirulina may help reduce anaemia, although more research is required. One study on 40 older people with a history of anaemia found that supplementing with spirulina helped improve the haemoglobin levels in red blood cells.

Improves muscle strength and exercise performance – There have also been a few trials into spirulina supplementation in sport, and early evidence that it may help improve both muscle strength and exercise performance.

Oxidative stress protection – Spirulina contains a phytonutrient known as c-phycocyanin, which also gives it a deep green/blue colour. Research has suggested that this phytonutrient has potential benefits, including anti-inflammatory propertiesoxidative stress protection and neuroprotective qualities.

Removes toxins from body – According to one study, spirulina is capable of treating arsenic poisoning.  Because high concentrations of arsenic are consumed by drinking water worldwide, Bangladeshi researchers conducted a three-month study.  34 patients suffering from chronic arsenic poisoning were given spirulina, whereas 17 patients received placebos.  Results show that spirulina mixed with zinc twice daily for 16 weeks caused a substantial improvement in symptoms.  This proves that spirulina is a powerful detoxifier, which is owing to high levels of chlorophyll and its ability to remove toxins from the blood and improve bowel and liver function.

Fights allergies – millions of people are having problems and irritations from allergies to dust mites, pet dander, pollen, and many more.  If you are having symptoms like stuffy nose, watery eyes, or itchy throat, there is no doubt you are suffering from one of those irritants.

Animal studies suggest that spirulina stops the release of histamine, which is responsible for symptoms of allergic rhinitis.

According to human studies, spirulina consumption improved symptoms like sneezing, nasal congestion, nasal itching, and nasal discharge when compared to the placebo group.

Precautions and issues to be aware of

As with anything, you can have too much of a good thing and that also holds true for spirulina. Though you may enjoy adding it to your diet and be open to the many health benefits it offers, you also don’t want to overdo it.  Taking the proper dosage, which really is centered around 1-2 teaspoons per day, is recommended.  Going over that may cause upset stomach or have adverse effects, which, of course, is never ideal.

As mentioned before, you want to be very careful about where the spirulina comes to you from. In research, it was found that this type of algae in particular can absorb the materials that it grows within. If it grows in certain waters, then this may mean that the spirulina can get contaminated with these potentially toxic substances.

Much of the research has pointed to the biggest problem areas being from waters in and around Japan and China.  Some of the potentially toxic substances may include lead, which can cause long-term damage to both children and adults.  Know where your spirulina is coming from and go for something outside of these identified problem areas.

Also be sure that it’s a natural product because if you go with a blend, you may never be sure of what else is included within. Always opting for organic can also ensure that you get the highest-quality product.

Be sure of what you are getting with this or any other natural product where the health standards aren’t necessarily in place to mandate the quality that you think you’re getting. Take your time when you begin taking spirulina because you should want to see how your body will react.

If you have a seafood allergy, you’d want to avoid these algae as it can cause an allergic reaction.  If you have other health problems, make sure that spirulina is safe for you to take. For most people, this high protein superfood can be an excellent supplement, but just be sure that you don’t have any potential complications that may interfere with its effectiveness.

Gradually increase your spirulina intake in small quantities and be sure that it doesn’t cause  an upset stomach.

In the end, you may find that you enjoy it and the health benefits so much that it’s well worth it.

Always remember that spirulina should come from the right source and that it should be pure, natural, and organic.

Are there any side effects of spirulina?

Spirulina also contains salt. One 5g teaspoon contains 0.13g of sodium which counts towards 2% of the recommended daily allowance (RDA) for adults. If you know salt is an issue for you, or you have high blood pressure then always check with your GP before supplementing. Others who should check with their GP before taking spirulina include those taking prescription medication, pregnant or breastfeeding women and anyone younger than 18.

Those with the condition called phenylketonuria (PKU) should avoid spirulina completely as it contains an amino acid called phenylalanine which they cannot metabolise, as should anyone with an autoimmune condition such as rheumatoid arthritis, lupus or multiple sclerosis.

Share Button

Drinking Soups For Good Health

One distinct Chinese food culture my late maternal grandmother and parents instilled in me is the tradition of soups.  Like a comforting bowl of chicken soup that Americans love, a bowl of nourishing and delicious Chinese soup conjures up the same kind of comfort, even nostalgia from childhood times with my close-knit family and my late grandmother’s soups.  Soup is a deep-rooted and endeared Chinese food tradition who are well-known for their “slow-fire” soups, boiled for 2-3 hours on the stove and over 5 hours in the slow cooker.  As an indispensable part of the Cantonese dining table, the culture of soup is deeply rooted in Cantonese lives. A popular saying goes like this: The Cantonese would rather drink soup than eat rice. From which we can gain a glimpse of how important soup is in the heart of the Cantonese. And this is so true for me as I do not eat rice. I can survive on just soups, vegetables and fruits with a little lean meat.

Besides comforting and hearty, another reason why I love Chinese soups is for their health benefits.  Traditional Chinese soups are gentle tonics made from fresh vegetables, lean meats or fish, and flavored only by natural ingredients. We hardly season our soups with salt for it is already naturally sweetened from the ingredients.  One distinguishing point about traditional Chinese soups vs Western soups is that oil, cream, and butter are never used – making the soups naturally low fat, low calorie, and low sodium.  Many Chinese soups also include herbal ingredients that enhance the health-benefiting function of the soup.


A bowl of ‘Buddha hand’ gourd soup with chicken, carrots, sweet potatoes, goji berries and red dates that I cooked recently.

My daughters’ favorite soup of all times is ABC soup ~ a soup composed of carrots, tomatoes, onions, celery, pepper corn, meat, cabbage, potatoes and much more. Lately I like adding sweet potatoes into my chicken soups as it imparts natural sweetness, antioxidants and goodness from the sweet potatoes.


Vegetables ready to be put into the pot for making ABC soup (chicken breast meat not in the photo).

The Cantonese are known to place utmost importance to the nourishing and healing functions of soups.  The benefits can range from detoxification, nourishment to major body organs, reduction of blood sugar and blood pressure, replenishment of the Qi, reduction of body ‘heatiness’ and release of excess element(s) that throw the body off its internal yin-yang balance.  When the internal body is off balance, outward bodily symptoms like sore throat, coughing or dryness can appear.


Photo credits : Panpages.my

Studies aside, experts agree that chicken soup is worth trying when you are sick and can come in handy when eating a solid meal feels like too much for your tummy to digest.  Chicken soup can offer a nutrient-dense food option when someone is struggling with a poor appetite according to Kristen Smith, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. It can also help increase hydration during a time when this could be a challenge.

The effectiveness of chicken soups are backed by studies and you can read an article on the science of chicken soups by The New York Times here.

 

Share Button

Stay Healthy With A Stronger Immune System

When I was exclusively breastfeeding my third and youngest daughter 9 years ago, falling sick every other month was a norm. I reckon that my baby sucked away all my nutrients, plus with the lack of sleep and stress of caring for a baby, my immune system weakened.  On top of breastfeeding, I was stressed out with my baby’s health issue, which only resolved after her surgery 13 months later.  I also had 2 older pre-school kids then who kept bringing the bad bugs back from school, which only made matter worse.

To stay healthy, energetic and sick-day-free, we have to strengthen our immune systems.

Here’s how the immune system works:

Our body’s battle for immunity begins in the mouth. Bet you didn’t know that your saliva contains powerful antimicrobials like lysozyme, alpha-amylase and lactoferrin.

Any germs that sneak past those will confront our stomach’s hydrochloric acid.

Then, should they survive, they’ll go up against the proteins and chemical compounds in our digestive system that break down bad bacteria.

Finally, our own personal good bacterial population goes to work. They prevent bad bacteria from entering our bloodstream or taking root in our small intestine and colon. Those good bacteria are called probiotics. Think of them as an army against illness.

Your immune system is an incredible thing. The bacteria in your gut is actually a powerful army willing to fight on your behalf, but only if you feed them properly. And if you do get sick, certain foods can help you recover quicker. What you eat today can determine whether or not you get sick tomorrow.

Should you really feed a cold and starve a fever?

Feed your bacteria army
The GI tract comprises over 70 percent of the immune system. That’s home to our good gut bacteria, which fight off a whole lot of yucky stuff.

If you want those bacteria to work for you, you’ve got to feed them well. They love to chow down on nutrient-dense, fiber-rich whole foods. Steer clear of processed foods, fats and sugars. That’s why a balanced whole-foods diet is your best insurance against all kinds of viruses and infections.

If you’re healthy, aim for one to two servings of probiotic-rich foods each day (more if you are trying to prevent or alleviate a medical problem).

Some of the best whole-food sources of probiotics are:

* Dairy: yogurt and kefir with live and active cultures
* Fermented vegetables: pickles, sauerkraut, kimchi
* Fermented soy: miso, tempeh

Other superfoods to superpower your immune system:

Chicken soup
Chicken soup isn’t just good for the soul. It’s good if you’re feeling under the weather, too. Research has found that chicken soup helps to prevent inflammatory white cells from moving to other parts of your body, which can decrease your cold symptoms.
The bone broth in chicken soup contains collagen, which can help boost your immune system, in addition to amino acids and nutrients that help prevent inflammation. Chicken soup’s illness-fighting ability is thought to be related to cysteine, an amino acid released from chicken during cooking

Simple Chicken Soup

Fatty Fish
Your heart isn’t the only thing that can benefit from a dose of omega-3 fatty acids. Fatty fish, such as salmon and tuna, contain omega-3 fatty acids, which help control inflammation in your body. It’s important to consume inflammation-fighting foods on a regular basis, but especially when you’re feeling under the weather. That’s because chronic inflammation can weaken and disrupt the function of your immune system.

Garlic
Garlic contains allicin, a compound that can help fight infection and bacteria. One study showed that people who ate garlic daily were less likely to catch a cold.  Eat raw garlic if you’re feeling really daring, or add it to soups and other cooked meals to reap the benefits without the vampire-slaying breath.

Foods Rich In Zinc
Zinc isn’t a mineral you want to do away with. Some studies show that zinc may help reduce the duration of a cold if taken right away.  Zinc helps regulate the immune system, build and maintain lean body mass and heal wounds. Foods high in zinc include oysters, red meat, eggs, fortified cereal, beans and pumpkin seeds.

Turmeric
This flavorful spice is considered a superfood for a good reason. It’s rich in antioxidants and has strong anti-inflammatory properties. Research suggests these qualities make turmeric a strong defense against colds, coughs, and congestion. Try it in a turmeric latte, aka golden milk, or use it to season lean meats, grains and other healthy foods.

Turmeric2

Fruits and Vegetables
Vitamin-rich foods are key to maintaining a strong immune system.  Vitamins A, C, and E are particularly useful in building immunity. Fruits and vegetables are some of the best sources of these nutrients. Foods rich in vitamin A include carrots, dark leafy greens and sweet potatoes.
Vitamin C can be found in high quantities in citrus fruits, tomatoes, and bell peppers. Dark leafy greens, butternut squash and avocado are excellent sources of vitamin E.  Pairing these and other fruits and vegetables with adequate protein intake will help supercharge your immunity.

Plenty of liquids
In addition to consuming healthy foods, it’s also critical to stay hydrated in order to help keep your throat and airways clear. But not all beverages help fight illness. Steer clear of sugary drinks and sodas as too much sugar in your body can cause inflammation… which further weakens your immune system.
getting-back-into-exercise.jpg
Lastly, the old adage that “an ounce of prevention is worth a pound of cure” always applies. The best way to stave off the cold and flu is try to stay as healthy as possible by maintaining a healthy diet, being physically active and practicing good hygiene. There is no miracle food that can help prevent a cold, but lacking in certain nutrients can contribute to a compromised immune system.  So for the best cold prevention, focus on eating balanced healthy meals and exercise regularly all year-round.
 Lastly, try to banish stress from your life. Stress suppresses the immune system, which makes it easier for you to get sick and harder to fight off bugs. When people are constantly under stress, they get sick.  Meditation, regular exercise, online therapy and plenty of sleep can also help you de-stress and boost your immune system.
Share Button

Fruit Vinegar Health Benefits

In my fridge next to the roselle kefir are bottles of fruit vinegar. These drinking vinegars have now claimed a permanent spot in my fridge.

I am a pro-apple cider vinegar health freak for many years. For more than a decade now, the first drink of my day has been organic apple cider vinegar with Manuka honey or raw honey mixed with a teaspoon of psyllium husk. This will kick start my  system to work and move the bowels. Recently, I added Korean Hong Cho fruit vinegars.  At mid day, I drink a glass of Hong Cho fruit vinegar. I currently have 2 flavors in my fridge: black raspberry vinegar and blueberry vinegar. Cass drinks this fruit vinegar too. It’s the only fruit vinegar that she likes as she loves the slightly sweetened and tang of berries from the vinegar. She says it tastes like her favorite Japanese fruit jelly.  The promoter at the supermarket who introduced this vinegar to us told us that Hong Cho fruit vinegar is effective in preventing constipation.

 

While it’s not a miracle elixir, vinegar can give your health a boost in many ways.

Grain vinegars and fruit vinegars, both of which are fermented, possess a variety of beneficial physiological effects, including antibacterial and antioxidant properties and even some anticancer activities (particularly with Japanese black soybean vinegar), according to a 2016 review in the journal Comprehensive Reviews in Food Science and Food Safety.

Recent studies also point to the potential of drinking vinegar to promote weight loss and to treat insulin sensitivities.

Benefits of Vinegar

Weight Loss
Apple cider vinegar helps to burn fat, improves the functioning of the metabolism, leading to weight loss.

Management of Diabetes
The ability of vinegar to moderate insulin and glucose levels seems to offer some benefit for diabetics. A Swedish study, published in a 2005 issue of the” European Journal of Clinical Nutrition,” showed that when participants ate a simple carbohydrate meal based on white wheat bread, but supplemented it with vinegar, they experienced less of a spike in blood glucose and insulin levels than participants who ate just the bread meal.

An animal study, reported by the “Pakistan Journal of Biological Sciences” in December 2008, indicated that apple cider vinegar ingestion may be of  “great value in managing the diabetic complications.”

Reduces Glycemia
Vinegar is also useful in reducing glycemia. Research has shown that its addition to a high glycemic meal has positive effects on the reduction of postprandial glycemia.

Detoxification and Digestion
The use of vinegar to promote cleansing dates back to Hippocrates, who recommended apple cider vinegar to cure joint pain, digestive distress and blood disorders.  Apple cider vinegar destroys harmful bacteria in the digestive tract—creating more efficient digestion and elimination of waste. He also noted that vinegar’s ability to break up fat helped improve the functioning of the liver and kidneys, whose primary role is to detoxify the body.

Anti-aging Properties
In many cultures, vinegar was thought to improve immunity and was associated with longer life and strength. Studies administering it to rats have shown quite encouraging results.

Improves Acid-alkali Balance
Taking two tablespoons of vinegar every day can help reduce high alkalinity in the blood. Alkalinity is increased by regular metabolism, which has to be balanced by an acid. It could be a good choice for this!

Antimicrobial Properties
Vinegar possesses antimicrobial properties. Tests on wood vinegar confirmed that wood vinegar was effective in controlling the growth of microbial cultures.

Fun Facts
Vinegar has been used as a food preservative for hundreds of years. Vinegar, due to its antibacterial properties, can effectively act as a good preservative for food by controlling microorganisms that generally attack food and cause decomposition.

If drinking vinegars haven’t crossed your radar yet, they most definitely will soon as more and more drinking vinegar stalls and shops pop out at malls.

Share Button