Are You Zinc Deficient? Find Out.

Do you Suffer with constant bouts of cold/Flu, thinning hair, memory loss, acne or allergies? You may be Zinc deficient.

Zinc is an essential trace mineral, it’s second to only iron in its concentration in the body, so ensuring you have sufficient amounts of zinc is key to your overall health and immune system. It promotes bone density and protect against oxidative stress, its necessary for normal cognitive function. Zinc has also been shown to accelerate wound healing, aid in sleep, and improve sense of sight, smell, and taste. Unfortunately, zinc deficiency is very common, due to inadequate dietary intake and mostly decreased absorption. Zinc levels are not frequently tested, and even when they are, existing tests are inaccurate. Approximately 90% of the body’s zinc is found in muscles and bone tissues. As a result, blood tests do not adequately measure a zinc deficiency.

There’s a liquid test you can buy from your health store or Amazon here, to test your levels.

Alcohol consumption, diabetes, intestinal disorders and a strict vegetarian diet are risk factors for zinc deficiencies. If you have low stomach acid due to infections such as H Pylori, age or PPI medications, then you will not absorb Zinc efficiently.

It is nearly impossible to consume too much zinc through diet alone. The current recommended daily allowance (RDA) for zinc is 11 mg for adult males and 8 mg for adult females.9 Pregnant and lactating women have higher requirements. These RDAs are suggested for maintaining adequate zinc levels. However, if you are already deficient, it is recommended that you consume up to 25 mg of zinc each day.

Top Zinc Rich Foods.

There’s no 2 ways about it, meat is a rich source of zinc, however it is also an acidifying food that should be consumed in moderation, since we are concerned with bone health here, then below is a guide for the top 10 rich Zinc foods categorised according to their acidity and alkalinity for you to choose from.

1- Pumpkin seeds  ‘Alkalising’

2- Chickpeas ‘Acidifing’

3- Almonds ‘Alkalising’

4- Garlic ‘Alkalising

5- Tahini ‘Acidifing’

6- Broccoli ‘Alkalising

7- Oysters ‘Acidifying’

8- Sesame seeds ‘Alkalising’

9- Meats, turkey, lamb, beef, all ‘Acidifying’

10- Spinach ‘Alkalising’

As diverse and important of an element that zinc is, it is only one component of the entire health picture. Be cautious not to disrupt your zinc/copper ratio.

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Happy Holidays & Why You Need To Redecorate Your Kitchen!

Wishing everyone season’s greetings, whatever your faith is, have a great, relaxing break, eat well and enjoy the festivity. I also wanted to share with you this tip for a healthy life.

‘Redecorate your Kitchen!’ 

My family and I have been blessed to have lived in more than one country & moved from one kitchen to another, ensuring every time that the kitchen we move to is the nicest room in our home! Why? It’s because I cook, why? It’s because cooking is the first step you take to a healthy lifestyle. No short cuts here, investing in your health, means you have to cook, and not rely on fast ready made meals, investing in a good kitchen, will invite you to cook and spend time in it. Don’t get me wrong, just like the next man, I do like to eat out and occasionally take a break, but the majority of our diet comes from my cooking.

Even if you know nothing about Nutrition, your instinct will kick in when you cook, you will be aware of what goes into your recipes, and what utensils you are using, are they scruffy, scratched Teflon saucepans that will leach toxins in your food, or are they clean stainless steal/iron cast heavy saucepans, that are safe to use?…This will all get you thinking of what you’re adding to your foods, that will ultimately determine your health.

Even top Medical Allopathic Drs are now realising that cooking is the way forward, for optimal health and disease prevention. Most functional Drs now have a recipe blog.

A wise man once said, ‘You dig your grave with your knife and fork”

Get cooking people, its therapeutic and good for your health.

PS

After cooking, get your partner to do the dishes. I do 🙂 X

 

7 Foods That Help Stop Hair Loss.

Are you concerned with hair loss, more so than usual? Is your hair thinning gradually? This is fast becoming a major concern for a lot of people. Although hair loss is impacted by your genes and age, there’s a lot you can do to reverse this. Stress, nutritional deficiencies, and lack of sleep play a significant role in the strength of your hair.

You may also not be aware that some medications contribute to hair loss. Today I will share with you the top seven Foods that you should incorporate into your diet to keep your hair looking healthy and full and your bones resistant to fracture. Remember bone health is one of Mahashouse main concern.

Other than from the bone marrow, hair is the fastest growing tissue in the human body, The speed of your hair growth depends on several factors including age, hormones, gender and as previously stated, genetics. Availability of nutrients and access to oxygen is also key.

When our bodies experience stress in any way, be it a nutritional deficiency, illness, sleep deficits, or emotional stress, it re-prioritizes the essential functions, the vital organs are attended to first, since the hair follicles are less of a priority. As a result, the follicles may not receive an adequate supply of oxygen and nutrients.

Before I delve into the top foods for hair health, let me also assert that eating the wrong foods can negatively affect your hair. Sugar & refined carbs being the top culprits here.

A groundbreaking Finnish study conducted in the year 2000 revealed that men with insulin resistance were more likely to be bald. In 2003, the same Finnish researchers conducted another study on women. They concluded that women with some markers of insulin resistance faced significantly increased risk of hair loss.

So here’s the 7 top foods that helps your hair grow naturally. These foods contain those vital nutrients, many of which not only essential to hair health but bone health too.

Some of theses foods are acidifying foods, so remember, as long as you adhere to a 80/20 pH balanced nutritional plan, you can consume those foods.

1. Barley (Acidifying)

Barley is one of the oldest grains in the world, and although acidifying, It has impressive health benefits. It is rich in both copper and Iron, two minerals essential for the production of red blood cells and hemoglobin. Hemoglobin carries oxygen throughout the body, delivering much-needed nutrients to the hair follicle. A lack of adequate iron in the body can lead to anemia, which is a major contributing factor in hair loss.

Barley is also rich in the powerful antioxidant, Vitamin E.

2. Sweet Potatoes (Alkalising)

The presence of beta-Carotene is what makes sweet potatoes an ideal addition for the prevention of hair loss. Beta-carotene gets converted into Vitamin A, which promotes the growth of healthy cells and tissues, including hair. Diets that are deficient in Vitamin A can contribute to several health problems, including hair loss.

Sweet potatoes are an excellent source of Vitamin A, along with carrots, butternut squash, and peppers.

3. Pumpkin Seeds (Alkalising)

Scientific data confirms that a deficiency in the essential mineral Zinc contributes to the development of alopecia. Pumpkin seeds contain excellent levels of this mineral.

4. Nuts & Seeds (Acidifying)

Although most nuts and seeds are acidifying, they provide several nutrients that are important for healthy hair growth. Walnuts, are a rich source of Omega-3 and Omega-6 fatty acids, as well as antioxidants, which have been shown to have positive effects on hair.

5. Sardines (Acidifying)

Because of its anti-inflammatory Omega-3 fatty acids content, Sardines are an excellent addition to your diet if you are trying to ward off hair loss. Your hair is a protein fiber, and as such, requires protein to grow new hair and keep the existing ones strong and healthy. Protein is also necessary to produce keratin, a key component of hair. Sardines are an excellent source of protein. Further, the fatty acids present in the fish add to the moisturising of your scalp.

Sardines also contains Vitamin D, which is essential for hair growth. Further, sardines helps the body process insulin. Since insulin resistance is linked to alopecia, sardines is an essential addition to your diet. You can click here for a delicious Sardines recipe 

6. Spinach (Alkalising)

Spinach is a leafy green rich in both folate and iron. Both vital for your hair, since spinach is also a good source of Vitamin C, it helps aid in iron absorption. The Vitamin C in spinach also fights oxidative stress that leads to hair graying and loss.

In addition, spinach provides good amounts of Vitamin A, which aids in the growth of all body tissues, including skin and hair. Vitamin A is also required for sebum production. Sebum acts a natural conditioner to keep hair moisturized.

However if you’ve had kidney stones in the past. Then I would be cautious with Oxlate foods such as spinach, while oxalates do not leach calcium from the bones, laboratory studies have shown that oxalates may interfere with calcium absorption. However, the reduction is relatively small and should not prevent you from eating spinach, which contains many valuable nutrients.

7. Eggs (Acidifying)

Eggs are a nutritional powerhouse, they are an excellent source of Vitamin B complex including biotin, which works synergistically with the B-complex vitamins to help metabolise proteins. Biotin keeps the skin supple and moist, and a deficiency leads to flaky and irritated skin, including on the scalp.

Eggs also contain Vitamin D which as noted above, plays a pivotal role in stimulating new hair follicles. Researchers have found that women suffering from hair loss had much lower Vitamin D levels.

Hormone Friendly Breakfast

I’ve been having the winter blues recently, knowing that feeling blue would impact my immune system, I’ve decided to give it a good boost this morning, with a hormonal balancing celery, pear and ginger Juice, ginger will also stimulate your digestive juices, making you digest better and less bloated. Eggs are a power house of nutrients but they can be acidic so its crucial to balance their acidity with alkalanising foods, like cucumber, red peppers which are high in Vitamin C. Get that immune system working well, flaxseeds are a great source of Omega 3 and fibre, and finally my queen Avocados….Need I say more

IMG_2444In a juicer, juice together 5 stalks of celery, 1 small pear, a bunch of kale or 1 cucumber, and a 2 cm piece of ginger.

Meanwhile poach 2 organic free range eggs, once cooked sprinkle with turmeric, black peppers, salt and flaxseeds, slice some cucumbers, and red peppers, serve with half an avocado. Enjoy.

Are You Buying The Right Olive Oil?

We’ve all heard of the benefits of olive oil, especially when it is extra virgin and cold pressed. However with a world consumption of almost double the oil production!! are you really buying pure olive oil??

The answer to that Questions is a sad NO, or a least for most of us. Most Supermarket shelf olive oils, are not really pure olive oil, they are usually mixed with a percentage of other oils like canola oil or other hydrogenated vegetable oils . In many cases they are also not extra virgin as they claim, regulation by governments are not strict since its not considered a “safety hazard” however if you are an olive grower or a connoisseur then you can immediately identify whether its pure or not just by tasting it, or even smelling it.

Olive crop year means the period from 1st October to 30th of September, so ideally if you want to get your self a very fresh batch of olive oil, “which is important” as ‘oils go rancid as they age’, then you need to source it in October, as in the case of the above bottle, look for either the production or sell by date, and if its any older than 6 months then don’t waste your money, I’ve been very lucky today to have got my hands on this amazing 0 acidity fresh bottle. 

So what is olive oil?

Olive oil is a liquid fat obtained from olives (the fruit of the olive tree), a traditional tree crop of the Mediterranean. The oil is produced by pressing whole olives. We cook with it, we add it to salads, personally I never over heat it, and prefer to use it cold for medicinal purposes, It is also used in cosmetics, pharmaceuticals and soaps, and has additional uses in some religions. Traditionally The Greeks will bury their loved ones with an olive oil bottle.

Olive trees have been grown around the Mediterranean since the 8th millennium BC. You may have wrongly assumed that Italy is the largest producer of olive oil, but fact is Spain is the largest producer of olive oil, followed by Italy and Greece. However, per capita consumption is highest is Greece, followed by Spain, Italy, and Morocco. Consumption in North America and northern Europe is far less, but rising steadily.

The composition of olive oil varies with the cultivar, altitude, time of harvest and extraction process. It consists mainly of oleic acid (up to 83%), with smaller amounts of other fatty acids including linoleic acids(up to 21%) and palmitic acid (up to 20%). Extra-virgin olive oil is required to have no more than 0.8% free acidity and is considered to have favorable flavor characteristics.

Olive oil is 24% saturated fat but largely 73% is a monounsaturated fat which is very healthy, it contains both Omega 3 & 6 fatty acids, with the 3 being higher, its been known to lower LDL or ‘bad Cholesterol’ It contains large amounts of anti oxidants, it has strong anti inflammatory properties, and unlike some myths, it does NOT cause weight gain and obesity. It also has anti bacterial properties. New research are now in favour of good fats consumption ‘such as olive oil’ as they play a role  in the prevention of Alzhaimers and brain disorders. 

There you have it, enjoy using your olive oil, just make sure you are buying it Pure, Fresh, Cold pressed, & Extra Virgin.

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Why Do We Feel Good When We Go On Holiday?!

The Real Reason Why We Feel Good On Holidays, Is The De-stresser Effect.

Stress makes you release cortisol, causing the following effects.

  • Causes disease
  • Run down your immune system in favour of the fight or flight mechanism
  • It causes high acidity in your skin and stomach
  • Cortisol kills neurons in a near by part of the brain, the hippocampus causing anxiety, irritability & depression
  • Accelerate the body’s ageing

You might be thinking well….we can’t be on holiday all year long, so whats the answer to cutting down cortisol release, hence feeling better, younger and healthier!! Here are a few thoughts.

  • MEDITATION, when you meditate you literally flood the feel good hormones seratonin and dopamine, it gets rid of adrenaline, reversing your ageing process for up to 10 years. It literally impacts your DNA, and gives you that glow we all see on holidays.
  • EAT REAL FOOD. colour is your key, eat your greens, yellows, oranges, reds and whites, include good fats such as nuts, seeds, avocados, and Omega 3 fats.
  • CUT DOWN SUGAR & ALCOHOL. All the recent scientific literature is now proving that Sugar and alcohol will accelerate your ageing process by over 10 years, and will ultimately lead to depression. Do it gradually, as sugar is more addictive than cocaine, and the less you eat it, the more you will taste it when you do, making you not wanting it anymore. Remember its empty calories.
  • EXERCISE regularly but change the routine “I’m personally struggling with that one, but keep trying” It literally increases new brain cells.
  • CUT DOWN  YOUR SOCIAL MEDIA USE. I’m not asking you to quit it, just balance.
  • GET ENOUGH SLEEP. Sleep deprivation not only ages you, causing you to over do the coffee and sugar, it will also make you irritable, aggressive, will impact your whole behaviour, nature intended for you to sleep in the dark and be awake during day light, so do not reverse your sleep time. Lack of sleep will disrupt your hormones and endocrine system. People who work night shifts can be more at risk of different diseases.

Finally deep breath, to destress, do the things that you love doing the most, whether its yoga, praying, exercise…..and so on. X

Rich Home Made Night Cream

 

 

This recipe is so simple to make, it literally takes 2 minutes of preparation, and can fill up a 100 ml Jar, that would last you up to 6 months.

Its made with all natural ingredients that will nourish your skin and help you get that glow without any of the preservatives/excipients, found in most commercial skin care products. All the below ingredients can be found on Amazon, or from your local herbalist.

 

Ingredients:  

  1. 25g Beeswax.
  2. 25 ml Castor Oil.
  3. 10 ml Jojoba Oil.
  4. 5 ml Rose-hip Oil.
  5. A few drops of Lavender Oil.

Please watch my video on this link to see how its done. 🙂

Why Is Sugar Disrupting Your Hormones!

I’m always going on about banning sugar & its products out of your life, I’ve even written a 7 step blog on how to quit sugar, since I know too well how addictive it is, ‘studies done on lab rats have shown how it was easier to wean them off cocaine than off sugar’.

So what is it about sugar that is harmful to our health and disruptive to our hormones?? since I decided to specialise in hormonal imbalance, I’ve come across a lot of research which clearly states the harmful effects of sugar on not only hormones but the immune system too.

Sugar and its food products can interfere with the way the white blood cells of your immune system clear up the debris. Compromising your immune system. having a direct harmful impact on your immune system,  and since Naturopathic medicine focuses mainly on Immune system efficiency, sugar is the worst enemy here. Why?

It reduces the amount of beneficial bacteria that lives in the gut. This bacteria is needed for us to absorb nutrients from our food, a diet high in sugar can quickly lead to poor nutrition and gut complaints. It hinders the absorption of calcium, chromium and magnesium which we need for an efficient hormonal system and energy production. Chromium and magnesium are also fundamental for balancing the amount of glucose in our system, without these nutrients in full supply we can suffer from a condition called hypoglycaemia which can then lead to diabetes. Sugar also blocks your production of anti-inflammatory prostaglandins, actively encouraging the inflammatory nature of endometriosis, fibroids & or PCOS.

In addition, sugar increases fat, which increases oestrogen production. Sugar, like alcohol, is also an anti-nutrient, depleting the body of valuable vitamins and minerals. Eating foods with sugar causes your pancreas to produce insulin and can encourage an increase in fat cells and, hence, weight gain, fatty liver & metabolic syndrome. Fat cells produce something called aromatase enzyme and produces small amounts of oestrogen. Therefore the more fat cells you have the more oestrogen you produce. A diet of excess sugar is also linked to breast cancer. Too much glucose in the bloodstream encourages the production of prostaglandin 2 (PGE2), the chemical released by our immune system to cause inflammation.

Our immune system is not just responsible for fighting off colds and flu, it is also essential in the healing process. It does this by releasing chemicals named ‘prostaglandins’ that either increase or decrease inflammation. This inflammatory status is a natural protective mechanism to protect delicate tissue and organs against a threat – something seen as physiologically abnormal and wrong. This process uses a vast amount of nutrients. It then uses these nutrients to heal the damage and regulate the inflammation.

Women with endometriosis do not have strong immune systems. The natural ‘killer’ cells of the immune system do not work as effectively as they should; endometrial patches that should be regarded as ‘invaders’ and destroyed by chemicals released by the immune system, are not. Instead they are left intact to roam and migrate to other parts of the body, further evoking inflammation. The immune system of a lady with endometriosis is suggested to be weaker than the norm, therefore it is vitally important to support this system in order to control the inflammatory process.

Both hormone and the immune systems require many of the same nutrients, such as the B Vitamin family (especially B6) vitamin C, iron, magnesium, zinc, selenium, vitamins A and E. If any of these are in short supply then both your immune & reproductive systems will be compromised.

 

Top 10 Hydrating Foods.

The human body is composed of 60/70% water. In these warm summer days, it’s easy to become dehydrated. Proper hydration is vital to good health, & what you didn’t know is that dehydration can be damaging to bones.

Drinking enough water is important, but keeping up with the daily recommendations can seem difficult, every cell, tissue, bone, and organ in your body needs water to function properly, without it, you cannot survive beyond a few days. The good news is, you can achieve many of your hydration needs through food,

You may know that water is vital for your bone health, but did you know that the three most important components of bones are apatite mineral, collagen protein, and water!!

Top 10 Foods For Hydration:

1. Celery  (95.43% water)

2. Radish (95.27% water)

3. Cucumber (95.23% water)

4. courgettes (94.79% water)

5. Tomato (94.5% water)

6. Bell Peppers (93.89% water)

7. Cabbage  (92.18% water)

8. Cauliflower (92.07% water)

9. Grapefruit (91.56% water)

10. Spinach  (91.4% water)

There are a lot more fruits and Vegetables that are incredibly hydrating, these are just the top ones.

  • Be aware that although the above foods are very hydrating with their high content of water, some of them may be unsuitable for you to consume, for either allergenic reasons, or different illnesses, “remember food is a double edged sword, as it can either be medicinal or poisonous, since we’re all individuals with individual needs.”

 

Eid Mubarak 🍪

This is a short and sweet blog, wishing all my gorgeous followers a happy healthy Eid, and to also say enjoy in moderation but don’t indulge.

Eid cookies or ‘Kahk’ is a tradition that we can keep up as long as we stick to 1 or 2 max. There is no nutrition value in it. Remember we eat to Nuorish not to cause dis ease, so if you must have your Kahk then add a pinch of real Ceylon cinnamon to help lower the insulin spike. Having Kahk with nuts is also the better choise as not only you get your good fats and protein, you also lower the Glycemic Load.

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Yours in happiness and health 🙏🏻