Brain-body Boost – Collagen

Article taken from Psychologies Magazine and written by Nutritionist Daisy Connor of citysurvivor.co.uk

Discover the many faces of collagen, and its abundance of mind-bolstering benefits.

We’re accustomed to seeing collagen adorn our creams, oil and ointments, and hearing how fabulous it is for plumping our skin, smoothing fine lines, and strengthening hair and nails. But did you know that collagen is also a secret powerhouse when it comes to our mental health? This humble protein is said to help with cognitive function and memory, and can even calm a busy mind. Nutritionist Daisy Connor of City Survivor explains why it’s time we all started to look at collagen a little differently.

Keep calm with collagen
‘You might want to up your collagen levels to keep your skin looking fresh, but there’s strong evidence to suggest that dietary collagen, including supplements, has potential benefits for mental health, too,’ says Connor. ‘For example, it’s rich in the amino acid glycine, which acts as an inhibitory neurotransmitter, meaning it helps to calm overworked and stressed-out receptors. This results in a calming effect on the brain and therefore, reduced stress and anxiety. What’s more, glycine is thought to improve cognitive function and memory, too.’

Happy gut, happy brain
‘We’ve known for some time that our brain and our gut are intrinsically linked,’ explains Connor, ‘so it stands to reason a happy gut equals a happy brain. Research shows amino acids in collagen have anti-inflammatory properties, which can support gut health by reducing inflammation and improving the integrity of the gut lining. In turn, this supports and maintains a healthy, happy brain.’

Your natural source
‘Collagen is abundant in our bodies – including skin, bones, tendons and ligaments,’ explains Connor. ‘In the past, we would get all the collagen we needed through our diet, by eating animal products. But, these days, even those who eat meat tend to throw away the collagen-rich parts.
‘One of the best ways to enjoy collagen is with a bone broth,’ says Connor. ‘Simmering all the bits you usually put in the bin creates a hearty collagen-rich liquid. Another way to get your fill is by eating the less popular parts of the meat, such as skin, feet and shanks.
‘However, for many, a collagen supplement is an easier (and more palatable!) way to increase your intake,’ she adds. ‘Collagen powder, for example, easily dissolves in drinks. She recommends a marine collagen powder from sustainably sourced wild cod skin, as opposed to bovine collagen, which has a great impact on the environment.

Did you know? For the most part, our body can make all the collagen it needs through a healthy, balanced diet. However, studies have shown that production drops off as we age, meaning there’s a greater need to seek out additional sources.

From tablets and capsules to powders and drinks, there are plenty of ways to supplement your collagen levels this summer …

Skinful Pure Marine Collagen Powder can be mixed into tea, coffee, smoothies and shakes, and is made from sustainably caught cod skin.

Healthspan Super Strength Marine Collagen Complex contains 1,000mg of collagen in an easy-to-take capsule

Absolute Collagen Marine Liquid Collagen Drink For Women can be enjoyed directly from the sachet, or add it to your favourite beverage.

Good Mood Food : Ginger Spice

Article taken from Psychologies Magazine.

Wintry spices warm the soul, and none more so than ginger – synonymous with chilly weather and scrummy baked goods, now is the time to make the most of its health-boosting, cold-fighting goodness.

With it’s rich, warming flavour, ginger is a store cupboard saviour at any time of year, but particularly during the festive season, says nutritionist Alison Cullen: “Think gingerbread and lightly spiced drinks…’ One of its main benefits is improved circulation and increased blood flow which, couple with ginger’s zingy taste, is fantastic for sharpening your senses and bolstering brainpower. Boosting blood flow around your body, ginger helps keep your extremities – hands, feet and head – toasty on chilly days.

Inflammation evasion
‘As with many wonderful herbs and spices, ginger’s anti-inflammatory powers are a huge boon and work in harmony with its antibacterial and antioxidant properties,’ says Cullen. ‘Between them, they make this knobbly root a real health powerhouse; fighting inflammation and boosting antioxidant levels is vital for keeping our minds and bodies in balance,’ she says.

Nature’s cure-all
‘And there’s a good reason ginger is a spice hero during winter in particular,’ adds Cullen. ‘It’s high antioxidant levels and antibacterial properties not only help fight off cold-causing bacteria, they also soothe some of the most irritating symptoms, including a sore throat and congestion.’

Grate Stuff!
You’ll be surprised at the number of dishes that can be elevated with a sprinkle of ginger, and it works beautifully in some unexpected places. Try ginger grated ….
* In marinades and dressings
* On salads
* Mixed into yoghurt
* On toast under the grill with a dab of coconut oil
* Sliced into water (hot or cold)

Food Focus – Spud-tacular !

Article taken from Psychologies Magazine – February 2019.

Mashed, baked, julienned … what’s not to love about the vitamin-rich potato? Nutrition Editor Eve Kalinik chips in.

From the floury Maris Piper to the velvety Vivaldi, to the perfectly proportioned Jersey Royal and the honourable King Edward, the potato may be deemed humble alongside its fellow veg but, as some of its more noble names indicate, it should be royally celebrated.

You might be surprised to know that potatoes are an excellent source of vitamin C, with one medium-sized spud providing around 70 per cent of the recommended daily intake. This helps to support energy, immunity and skin health. And they boast a decent amount of B vitamins and magnesium, too – the nutrients we need for energy, among many other physiological processes. Being one of the richest sources of potassium also makes them a good source of this vital mineral that has myriad functions in the body.

When it comes to gut health, potatoes provide fibre that is important for our gut microbes, as they flourish on a fibrous feast, and it is a healthy and thriving microbiome that we need to support. Try to enjoy your spuds with skins on, as there is a greater fibre content, which gives you more bang for your buck when it comes to the microbiome. Interestingly, when potatoes are cooked and fully cooled – think potato salad – the starch molecules transform into something called resistant starch, which behaves a bit like fibre, in that it resists digestion and finds its way to the microbiome, giving an additional potent ‘feeding’ effect.

There is a plethora of marvellous ways to cook, eat and enjoy your spuds. Personally, I can think of precious little else more delicious than a baked jacket potato with a generous hunk of butter and a sprinkling of sea salt. A roast dinner, particularly at this time of the year, is not complete without the glorious roast spuds that you could argue often steal the show! Just remember, as you tuck into your spud, that it is actually far from lowly and we should feature the potato proudly and respectfully on our plates.

Tips:

Choose … Maris Pipers are ideal for mash, but you may want to try Jersey Royals for boiling.

Cook … Give Eve’s ‘Punchy potato salad’ a whirl, which is great for some of the leftover spuds from Christmas dinner. Find the recipe in her book Be Good to Your Gut.

Buy – The Malle W Trousseu Box, £50.16 is ideal for the discerning spud cook. It features a brush and stainless-steel peeler and masher. http://www.madeindesign.co.uk

Fire in the belly

Article taken from Psychologies Magazine (January 2020)

Eve Kalinik explores the link between our gut and mood and how the health of our microbiome plays a role in our emotional wellbeing.

Research and a greater understanding of depression have highlighted that it is not solely a disease of cognitive origin. Indeed, studies reveal the role of inflammation as an underlying pivotal development factor. This management process is one that, in part, relies on the health of the gut. Having a healthy microbiome – the trillions of microbes in the gut – helps keep the barrier of the gut functioning well. This means allowing substances that should be moving in and out of the gut to pass by without hassle, while blocking those that should stay within the confines of the gut. If this is breached, it can lead to substances such as bacteria and proteins from food sneaking out of the gut and creating a wide inflammatory reaction from the immune system, which has a more systemic effect.

Somewhere, over the rainbow

That can mean an almost constant state of inflammation which, it is thought, can result in mood disorders. The other way our microbiome manages inflammation is via the production of butyrate, a short-chain fatty acid that has an anti-inflammatory effect but also provides energy for the cells in the lining of the gut to help maintain a healthy gut barrier. Further to this, it is also important for the blood-brain barrier and butyrate can enter the brain and act as an antidepressant. Mood disorders are multifaceted, so gut health is just one consideration. However, supporting the gut positively contributes to wellness and the more heterogenous our microbiome the better.

A rich, colourful and varied collection of microbes leads to a healthier, stronger and happier gut. Reflect this on your plate with colour and diversity of fibre sources, including vegetables, fruit, whole grains and nuts and seeds. It sounds like a cliche, but eating the rainbow can provide bountiful joy for your microbes. Try one new veg, fruit and / or whole grain a week. If you usually have potato mash, swap it for sweet potato; mix up your berries, frozen are great as they keep for longer, or have buckwheat or quinoa instead of oats for breakfast. The possibilities are endless and with variety comes the spice of life, not least for our microbiome.

Feelgood food:

A pioneering look at the role of inflammation in mood disorders.

*The Inflamed Mind: A radical new approach to depression by Edward Bullmore.

Eat to treat Endometriosis

Article taken from Psychologies Magazine (October 2019)

Henrietta Norton*, author and leading expert on women’s wellbeing, helps us find the best ways to nourish ourselves to combat disorders of the reproductive tract.

Endometriosis and Adenomyosis are complex disorders of the female reproductive track whereby cells, similar to those found in the lining of the womb, are found elsewhere in the body. However, they develop differently and can have varying symptoms: In adenomyosis, rogue cells grow within the wall of the uterus; in endometriosis they grow outside the uterus. Endometriosis is more common in adolescents and women of reproductive age and adenomyosis in women who have had more than one child. You can have one or both of these disorders and, in fact, 42.3 per cent of women with endometriosis have a dual diagnosis.

You can help yourself

Endometriosis and adenomyosis are both progressive and oestrogen-dependent, influenced by the fluctuation in hormones during the menstrual cycle, which stimulates these cells to grow, then break down and bleed as they would in the lining of the womb, leading to inflammation and pain. Studies demonstrate that nutritional therapy is an effective approach to both conditions – in fact, research shows that it can be more effective at obtaining relief of pain and improving quality of life than medical hormonal treatment after surgery for endometriosis.

Nutrient deficiencies occur if you are not having enough food or having too much of the wrong food. You may be eating well, but not well enough to provide the specific nutrients you need to heal from a specific condition. Some gentle changes can help you make strides in your experience of endometriosis.

Lifestyle support

Consider these tweaks to help your body deal with the symptoms of endometriosis and adenomyosis

Eat colour : Women who ate green vegetables 13 times or more a week (roughly twice a day) were 70 per cent less likely to have endometriosis. Carotenoid-rich foods, especially citrus fruits, also positively affected symptoms. Use smoothies, juices and soups to nourish.
Befriend your gut : Beneficial gut bacteria can reduce production of beta-glucuronidase, an enzyme that remakes oestrogen in the gut and can contribute to its dominance. Add natural, organic yogurt to your diet, either on its own or in dressings and sauces. Fermented foods, such as sauerkraut and kefir, are excellent sources of beneficial bacteria, or take a pribiotic supplement (minimum 10 billion CFU, or colony forming units).
Keep up your minerals : Zinc and magnesium are used up in states of physical imbalance. Women can lose up to half their supply of magnesium during menstruation. Women with endometriosis often suffer from heavy bleeding, which reduces their iron stores.
Be conscious of intimate products : Tampons use bleached paper products that contain dioxins, proven to have an adverse effect on the hormonal system.
Rethink gluten : Research that categorises endometriosis as an autoimmune condition documents an improved response in those following a gluten-free diet. Three quarters of women on a gluten-free diet for a year reported a significant decrease in symptoms.

*Henrietta Norton is a nutritional therapist, women’s wellbeing writer and co-founder of food-grown supplements brand Wild Nutrition. wildnutrition.com; @wildnutritional.

The Benefits of Ferments

Article courtesy of Psychologies Magazine (Spring 2021) and taken from Happy Gut, Happy Mind: How to Feel Good From Within by Eve Kalinik.

As research into fermented foods gains traction, Eve Kalinik explains how to easily include them in our diet and reap the healthful rewards.

Some might say the benefits of fermented foods are anecdotal, but they have been eaten for millennia for their health-giving properties. You could look at them as a demonstration of a long-standing give-and-take relationship with our microbial world. We feed microbes their preferred food, depending on the ferment, and they reciprocate by producing positive substances. These include compounds such as organic acids that can help us by supporting energy, detoxification and the production of neurotransmitter chemicals that benefit both gut and brain.

Fermented foods are also higher in both concentration and absorption of certain vitamins and minerals, including vitamin B12, biotin, folic acid, calcium, magnesium, potassium and zinc. The fermentation process also means that proteins are, to varying degrees, ‘pre-digested’, including casein in milk and gluten in bread, which can make them easier to digest and absorb. This is why fermented dairy in cheese and yoghurt can often be better tolerated if someone has issues with straight-up milk, and why sourdough can be easier on the gut than non-fermented bread. Fermented foods also contain prebiotics, which has a positive feeding effect on our existing gut microbiota.

Probiotics a la carte

The other, more obvious benefit of eating fermented foods is the ingestion of a high source of gut-boosting microbes. Think of them as probiotics in food form. In addition, fermentation increases lactic acid production, which makes it tricky for many other microbes to thrive, therefore the beneficial acid-loving bugs win out, which is a quid pro quo for our resident gut microbiota.

Last, but by no means least, there is a depth of flavour in fermented foods, derived from their natural umami. Once you foray into fermentation, you’ll wonder why you didn’t start sooner, and how the simple addition of a spoonful of sauerkraut or kimchi can elevate the simplest of sarnies.

Sourdough depends on a live culture starter. Baking destroys most of these, but transforms the bread into a prebiotic, feeding microbes in our gut.

Kim-cheese toastie

Turn lunch into a main event with this easy recipe taken from the book ‘Happy Gut’ by Eve Kalinik.

Ingredients :
2 slices sourdough bread
Organic butter, to spread
Few slices hard cheese, such as Cheddar or Manchego (try to get unpasteurised if you can); 2 tblsp kimchi

Toast the bread on both sides. Spread with butter.
Lay the cheese on one slice (don’t melt it), top with kimchi and the second slice of toast. Cut into quarters and crunch into the goodness.

Food Facts : Magic Tea

Article courtesy of Psychologies Magazine (October 2015)

The Hype

A foreign princess is responsible for the Brits’ love of tea – in the 17th century, Catherine of Braganza, in Portugal, brought her tea-drinking custom to the English court, as the queen of Charles II.

Today, we drink 165 millions cups of tea every day in the UK (compared with 70 million cups of coffee), and the number of different varieties of tea, from rooibos to camomile and lapsang to matcha, has risen by 82 per cent in the last 10 years. When once you just had to choose between milk or sugar with your cuppa, today, the myriad herbal, flower, fruit, black, white and green options has meant that supermarkets now dedicate half an aisle to tea.

The ancient Chinese proverb attests that it is ‘better to be deprived of food for three days than tea for one’.

The Facts:

‘All tea starts its life as a leaf from the same plant: the Camelia sinensis’, say Krisi and Mike, founders of Bluebird Tea Co. ‘The type of tea those leaves eventually end up as (black, green, white) is influenced by which part of the plant they are picked from, and what treatment they have been through once they are picked. This also influences the caffeine content. The amount of caffeine that actually ends up in your body is on a wide varying scale with many influencing factors such as age of leaf, water, temperature, steeping time and so on.’
‘Green and white tea is usually steeped at a lower temperature and for a shorter time, which gives the caffeine less chance to dissolve into the water. This doesn’t mean the original tea had less caffeine, just that less of it was released into the water,’ say Krisi and Mike. If you’re looking to avoid caffeine, it’s best to choose a naturally caffeine-free tea such as rooibos, which still contains catechins and polyphenols – potent antioxidants that mop up free radicals and help boost health.
For the latter benefits however, it’s the new breed of ‘superteas’ that are really causing a stir. Matcha is a 100 per cent green tea that has been ground to form a very fine powder. Doing so concentrates the potency of the leaves, giving matcha its vivid green hue. As the whole leaf is ingested, matcha is a far more potent source of nutrients than it’s steeped counterparts. It also contains a naturally occurring amino acid called L-theanine which, together with caffeine, appears to increase alertness.

The Verdict

A study in 2011 also showed that decaffeinated tea hydrates you just as efficiently as water – with the added benefits of those antioxidants, too.
Fluoride is important for dental health and tea is one of the best sources of fluoride in the diet. Research presented by Dr Carrie Ruxton to the UK Nutrition Society shows that the current average intake of tea falls short of the European fluoride recommendation, suggesting that tea intake should increase to access the benefits of fluoride for dental health.
Both black and green tea have been linked with improved cognitive function, according to a new study. Commenting on the new research, Dr Tim Bond from the Tea Advisory Panel notes, ‘Tea has been associated with many mental health benefits such as improved mental attention, clarity of mind and relaxation.’
The polyphenols and flavonoids in camomile tea have been proven to protect against thyroid cancer, according to a new study published in the European Journal of Public Health. Researchers found that camomile tea consumed two to six times a week reduced the risk of thyroid cancer by 700 per cent and benign thyroid disease by 84 per cent.
Matcha contains a unique polyphenol called EGCG which has been shown to boost metabolism and slow or halt the growth of cancer cells.
The evidence is clear; our ancestors were on to something. Drink tea for its abundant health benefits – just be sure not to consume too much of the caffeinated variety.

Food Focus : Bounteous broccoli

Article courtesy of Psychologies Magazine (March 2019) and written by Eve Kalinik. (evekalinik.com)

broccoli Broccoli may be dubbed the ultimate ‘green machine’. Indeed, this cruciferous powerhouse has a whole lot of natural ammo.

Firstly, broccoli contains a compound called idole-3-carbinol (I3C), which is derived from a type of phytochemical present in all cruciferous vegetables that becomes active when we chop or chew them. This compound helps to support detoxification pathways in the liver and may have beneficial effects on hormone balancing. Chewing broccoli also releases sulforaphane, which gives it that distinct ‘sulphurous’ taste and smell, that supports healthy cell turnover, including arresting the development of what could turn into potentially unhealthy cells. If that’s wasn’t amazing enough, broccoli is also a massive boost for our gut since it contains plenty of fibre, which is welcome news for our gut microbes as they love the stuff. Additionally, some of the active chemical antioxidant compounds mentioned above also support a healthy microbiome.

Let’s also not forget that broccoli is an excellent source of vitamins and minerals, including vitamin K, important for bone and cardiovascular health; vitamin C to provide antioxidant ‘protective’ support for our cells and a wealth of B vitamins, which have a role in energy production as well as working as co-factors for hormonal health and neurotransmitter functioning for brain power … come to think of it, broccoli does have somewhat of a cerebellum look!

You can get broccoli in numerous varieties including purple (or yellow) sprouted, Tenderstem, in shoot-like sprout form (also the highest form of sulforaphane) or in just the regular green variety.

Purple sprouted works really well with a dressing of sesame oil and tamari; broccoli sprouts are excellent toppers for salads, whereas the regular florets pan-fried with some thin slices of garlic, lemon juice and a generous drizzle of cold-pressed olive oil are simply heavenly. Generally, it is better eating your broccoli lightly cooked rather than eating lots of it raw, since cooking negates the possible effects it can have on thyroid functioning, particularly if you have any underactive thyroid issues. It’s tastes better that way, too.

Grow:
You can grow your own sprouts at home. Get yourself a germinator like below A Vogel BioSnacky Germinator Seed Jar.

Source:
Broccoli is a veg that we have in abundance in the UK and it’s great if you can get to your farmers’ market and check out the varieties in season. For farmers’ markets, see http://www.farma.gov.uk

Cook:
Anna Jones has taken veg-centric food to another level with her book, “The Modern Cook’s Year”. And her broccoli recipes do not disappoint!

Food Focus : Mushy for Peas

Courtesy of Psychologies Magazine (August 2019)

Peas

The bright garden hue and punchy sweet flavour of garden peas win favours with even the most veg-phobic people. Indeed, peas will happily be consumed and even relished when other veggies fail to make the cut. Fresh green peas invoke a sense of cheeriness in their appearance and within the pod there is much to rave about.

Garden peas are part of the legume family, which means they have some of the same benefits as green beans. They provide a decent serving of plant-based protein, as well as fibre, which helps support energy, blood sugar levels and gut health. Peas are also bursting with vitamins C and A – important for immunity and skin as well as providing protective antioxidant benefits. They contain vitamin K and B vitamins that can support a healthy heart and, since they are a good source of alpha linolenic acid (ALA), a plant-based source of omega-3 essential fatty acids, they also have anti-inflammatory benefits.

Peas are considered environmentally friendly, given that they essentially give back to the soil in which they are grown, which helps with the rotation of other crops. Impressive nutritional stats and generous, given their small, or petits, size.

Peas are encased in pods and need to be shelled before eating and, while best fresh, frozen peas can also be enjoyed in which case I urge you to have petits pois for more flavour and less starch. When peas are in season, from late spring to the end of autumn, you can often find them at farmers’ markets.

The ways in which to enjoy peas are myriad and marvellous. Simply prepared – lightly steamed and served with fresh mint, butter and black pepper – peas are a game-changing veggie side dish. Add them to an omelette with feta for a delicious quick meal or chuck them into stir-fries for a pop of sweetness. You can even turn them into fun and flavoursome desserts. (Pea mousse, anyone?) Like peas in a pod, the saying goes …. I, for one, want to be in that gang!

Cook:
If cooking, your peas from frozen, opt for petits pois and add at the last moment – frozen peas thaw quickly and you will want to maximise their delicious flavour in your dish.

Create:
Poisfection! There is a recipe for Pea and Mint Ice Lollies with Chocolate from The Art of Eating Well by Jasmine and Melissa Hemsley. Everyone will be licking their lips!

Drink:
Try: Seedlip Garden 108 Non-alcoholic Spirit, which highlights hand-picked peas as one of the key ingredients. Serve with tonic for a refreshing and uplifting summer drink.

Article by Nutrition editor: Eve Kalinik evekalinik.com; @evekalinik

Bone Broth

Recipe courtesy of Psychologies Magazine (September 2015).

Health trends – Bone broth ?

The Hype

Despite having been a staple in cooking pots for centuries, bone broth has recently gained new momentum. It’s revival can be partly attributed to the growing popularity of the Paleo diet and its superfood status is believed to be due to its easily digestible protein composition. The protein comes from collagen found in the bones and connective tissue, which transforms into a nutrient-dense gelatin as it cooks. A cupful is said to ensure a hit of calcium, phosphorous, magnesium, sodium, potassium and minerals that are known to help strengthen hair and nails, improve skin texture, heal your digestive system and prevent insomnia, fatigue and anxiety.

The Facts

1. Foodies argue that bone broth is simply stock that’s had a fashionable makeover, but bone broth takes much longer to cook than stock; chicken carcasses simmer between six and 12 hours, and beef bones for up to 24 hours to ensure they fully dissolve into the water, providing bioavailable minerals to the body.
2. Cassandra Barns, from NutriCentre, believes that bone broth an live up to the hype. ‘The minerals it contains can directly support healthy hair, skin and nails. In addition to glycine and proline, the gelatin in bone broth is a source of substances like glucasamine, chondroitin and hyaluronic acid. These are known to support the joints, ligaments and tendons’.
3. Lily Simpson from The Detox Kitchen Bible, points out that bone broth is often treated as a meal replacement, yet it’s not a sufficient meal in itself, as it’s so low in calories. ‘I would treat bone like miso soup and serve as a nourshing low-calorie snack during the day to boost your nutrient intake.’

The Verdict

Bone broth is a great source of bio-available nutrients. Rob Hobson from The Detox Kitchen Bible says, ‘There isn’t sufficient evidence to suggest bone broth can treat conditions such as IBS. However, gelatin found in bone broth forms a key component of the GAPS (Gut & Psychology Syndrome) diet designed to improve digestive health. Collagen makes up connective tissue in joints, so that may help in the case of osteoarthritis, but I wouldn’t consider it a reliable treatment.’