Winter Health Stir Fry to Boost the Immune System

Wonderful healthy Tuna Stir Fry for us all to try this winter. 

Winter Health Tuna Stir Fry

Support your immune system with a nutritious packed meal to keep you fit and healthy for the winter months.

Serves 4
x2 200g Tuna Steaks
50g of finely chopped shitake mushrooms
50g Spinach leaves
A handful of chopped and trimmed asparagus
100g Broccoli roughly chopped
1 Red Pepper and 1 yellow finely chopped
4 Crushed cloves of garlic
½ a Horseradish root grated
1 teaspoon of cayenne pepper
½ a root of grated ginger
20g of chopped coriander
Juice half a lemon
30g Chia Seeds
2 tablespoons of Coconut oil
2 tablespoon of Manuka honey

1. In a bowl mix Manuka honey, lemon juice, cayenne pepper and the horseradish.
2. Slice the tuna steaks into thin strips and add to mix and leave to marinate in the fridge for a couple of hours
3. With a piece of greaseproof paper rub the coconut oil across the base of the wok.
4. Heat the wok until hot and then add the tuna steaks, cook on each side for 3 mins and then place them to the side on a plate
5. Add the rest of the coconut oil and leave for a couple of minutes on a high heat
6. Add the vegetables, ginger, horseradish, chia seeds and garlic to the pan, heat until the vegetable have slightly softened but still have crunch and then add the tuna steaks. Mix all the ingredients together and heat for a further 3 minutes on a low heat.
7. Serve to the plates on the bed of spinach leaves and sprinkle with coriander

Survival Kit for 'Man Flu'

How to survive 'Man Flu'

The cooler months are setting in and coughs and colds are on the horizon but should women empathise with men when they claim to have the dreaded ‘man flu’? Are women the stronger sex?

Interestingly, research by Cambridge University has suggested that there may be some truth to their suffering.

The statistics have shown that females live longer than males and tend to produce less virus particles during a case of the flu or a common cold.

Whether ‘man flu’ is related to the battle of the sexes or a myth, the main key is for everyone to keep their immune system strong and healthy so it sends out its own defences when coughs and colds are on the prowl.

Top immune survival tips

1. Elderberry is one to keep in your emergency box to be used at the first signs of a sniffle. This powerful berry has been used for centuries in fighting the common cold and flu with good reason. Using elderberry has been shown to improve the rapid recovery of the flu. A recent study showed that 93% of the treated group improved over 2 days compared to 91% of people not treated, who improved over 6 days (1,2,3).

2. Vitamin C is a powerful guardsman to the immune system that is quick to scavenge any invaders. High doses (1-3g/day) of vitamin C (in buffered form so that it is sensitive on the tummy) orally has been shown to decrease the duration of cold symptoms by 1-1.5 days (4,5,6,7,8).

3. Zinc has been shown to step up the immune response and reduce the replication of the virus therefore shortening or possibly even preventing the signs of the virus. This is especially useful to be used alongside a flu jab to reduce possible symptoms. Dosages of 30mg elemental zinc should be taken, this can also be gargled with to soothe a sore throat (9,10,11,12,13). 

4. Horseradish, papaya and berries aid digestion when the appetite is low. The berries will help with rehydrating and repair damaged tissue. Whereas papaya and horseradish help with a stuffy nose and a congested head by breaking down the mucus.

References 

1. Fan‐kun Kong (2009) Pilot Clinical Study on a Proprietary Elderberry Extract: Efficacy in Addressing Influenza Symptoms, J Pharmacol Pharmacokin 5: 32‐43

2. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections’. J Int Med Res. 2004 Mar-Apr;32(2):132-40

3. Inhibition of several strains of influenza virus in vitro and reduction of symptoms by an elderberry extract (Sambucus nigra L.) during an outbreak of influenza’ by B Panama.Zakay-Rones Z., Varsano N., Zlotnik M., Manor O., Regev L., Schlesinger M., Mumcuoglu M. - J Altern Complement Med. 1995 Winter;1(4):361-9

4. Pitt HA, Costrini AM. Vitamin C prophylaxis in marine recruits. JAMA 1979;241:908-11.

5. Anderson TW. Vitamin C and the common cold. J Med Soc N J 1979;76:765-6.

6. Hemila H. Does vitamin C alleviate the symptoms of the common cold?- a review of current evidence. Scand J Infect Dis 1994;26:1-6

7. Douglas RM, Chalker EB, Treacy B. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev 2000;(2):CD000980.

8. Gorton HC, Jarvis K. The effectiveness of vitamin C in preventing and relieving the symptoms of virus-induced respiratory infections. J Manipulative Physiol Ther 1999;22:530-3.

9 Takkouche B, Regueira-Mendez C, Garcia-Closas R, et al. Intake of vitamin C and zinc and risk of common cold: a cohort study. Epidemiology 2002;13:38-44.

10 Turner RB. The treatment of rhinovirus infections: progress and potential. Antiviral Res 2001;49:1-14.

11 Turner RB, Cetnarowski WE. Effect of treatment with zinc gluconate or zinc acetate on experimental and natural colds.Clin Infect Dis 2000;31:1202-8.

12 (G A Eby, D R Davis, and W W Halcomb (1984) Reduction in duration of common colds by zinc gluconate lozenges in a double-blind study, Antimicrobial Agents and Chemotherapy. 25:20-24 [Abstract] http://aac.asm.org/cgi/content/abstract/25/1/20 )  

13 Girodon F, Galan P, Monget AL, et al. Impact of trace elements and vitamin supplementation on immunity and infections in institutionalized elderly patients: a randomized, controlled trial. MIN. VIT. AOX. geriatric network. Arch Intern Med 1999;159:748-54.

Nutrition to prevent the blues

Feeling Blue

It is natural to feel blue from time to time, everyone does. This may be due to holiday blues or personal situations, and soon when autumn sets in you won’t produce as much of your happy hormones as it tends to be heavily manufactured by the sun.  However, there are so many positive natural changes that you can make to put the spring back in your step.

The sunshine hormone Have you noticed how happy people are when they are spending time in the sunshine? The reason for this is that in the sun we make a hormone called serotonin. Serotonin is a powerful mood hormone that makes you feel happy.Naturally we produce about 70% of this hormone in the gut. Hence why your gut is called your second brain ,you have a whole network of brain chemical responses here.  Antidepressants During the winter some people suffer from SAD (seasonal affective disorder) which is often treated with antidepressants that work on your serotonin and sometimes noradrenaline (motivation) levels.  The only concern is that these are powerful medications that have many side effects aswell as being highly addictive they may make people behave in an impulsive way. Natural antidepressants There are natural solutions that have been shown to be equally as effective to antidepressants for the blues. 5-HTP is and tryptophan are the building blocks of serotonin but they need catalysts  B vitamins, zinc and TMG to turn them into their neurotransmitters.  In addition essential fatty acids (omega 3 and 6) have been shown to work as natural antidepressants as they support the transmission of neurotransmitters and aid their synthesis. Tryptophan Tryptophan is naturally found in protein rich foods such as eggs, meat and fish.  Research has shown that when you starve someone of these foods, in a matter of hours there serotonin levels drop as do there moods. Therefore it is important to include protein rich foods with every meal and snack that you have.  5-HTP is slightly difficult to achieve through the diet.  5-HTP The richest form of 5-HTP comes from an African seed called Griffonia simplicifolia.  However you can use supplementation. Ideally it is recommended that you build your levels up gradually by starting at 50mg/day and then build this up to a maximum of 300mg/day.  If you have trouble sleeping aim to take 5HTP before bed as serotonin converts to your sleeping hormone melotonin in the dark. B Vitamins These are also synthesied in your gut and are in an array of foods such as your protein rich foods but are also destroyed very easily. B Vitamins are needed by the body to help manufacture serotonin and to nourish your adrenal gland (also known as the energy gland) which helps keep you upbeat and motivated . Essential Fatty Acids  found in fish, nuts, seeds and avocado. Fish oil is especially important as it contains EPA and DHA which is a component of the brain. Studies have shown that an intake of   at least 2-3 portions of oily fish per week over a period of 6 weeks has been connected with a variation in mood and personality Carbohydrate loading the temporary fix Often when people feel low they go on a carbohydrate load of bakery goods as it stimulates the release of our serotonin. However, this also releases too much glucose into the blood to give a temporary boost to your mood, but, as the saying goes, what goes up must come down,  after a couple of hours you can be left feeling lethargic, depressed  and moody.  That does not mean that you cut all carbohydrates as vegetables and fibre can be nutritionally dense providing us with energy, just pick wisely and try not to eat refined carbohydrates and combine them with protein or fats to have a happy healthy stabilised mood.    Other natural treatments to consider Massage A massage supports the release of many hormones such as oxytocin which encourages trust, devotion and a bond with the person you have physical contact with.  In addition it encourages the release of dopamine, your reward hormone making you feel content and relaxed. CBT (Cognitive behavioural therapy)   This is a type of counselling that doesn’t focus on your history but encourages you to think about situations in a more positive way. Take a walk with nature Getting outside and feeling the fresh breeze on your skin makes everyone feel lighter. Go for walks in the park or countryside rather than the city as nature has a positive effect on your aura and energy field.

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Breakfast ideas for 'National Breakfast Month'

Who can believe that we will be heading into September this weekend? The year is certainly flying by and with September comes a hope of a late summer.  As the days start getting shorter the first sightings of autumn slowly creep in, September also brings with it National Breakfast Month. Breakfast is the most important meal of the day because whilst you are hopefully getting your 8 hours sleep, your body is in a fasting state which lowers your blood sugar levels. Therefore when you wake up it is time to refuel so that you are ready to focus on the day ahead. Here are some delicious nutritious ingredients to use in your breakfast so you and your family get the best start to the day.

Bilberry is rich in colour,  the deep colour is a good indication of how many health benefits they contain. The deep colours are from flavonoids which support the immune system and general well-being of the body’s health.  Bilberry is mainly used to support collagen, support eye health and mucous membranes.  Cinnamon can be a really good addition to shakes and to breakfast cereal to support blood sugar levels thus aiding weight management and reduce any possible inflammation linked to joint problems.  Cinnamon can also be effective in aiding the digestion of your food and reducing any digestive issues such as bloating and indigestion.

Jumbo rolled oats are high in fibre and are also a great source of carbohydrate to provide you with energy but also keeping you full until lunch time as the bulk of the fibre activates the hormones that regulate appetite in the gut.

Chia Bia is the food of the Aztecs. The Aztecs ate this as it aids endurance. This nutrient rich food is packed with omega 3, protein and antioxidants and provides a nice crunchy texture to the family breakfast.

Nuts and seeds are good sources of protein that help your blood sugar levels stay stable and essential fatty acids to support brain function during the day.   A good idea would be to grind a mixture of nuts and seeds and keep them in your fridge to sprinkle on your cereal in the morning.

Get Up and Go! Some people can’t stomach eating at breakfast time so they could try drinking a shake or smoothie. Get Up and Go is a delicious low GL breakfast shake powder formulated by nutritionist Patrick Holford that contains a range of vitamins and minerals, one third of your daily protein requirement, essential fatty acids and is made from the best quality whole foods, ground into a powder. You can either make a shake or add berries and make a delicious breakfast smoothie

Kick start your day the right way. Stay healthy The Totally Nourish team

Back to school nutrition

The school holidays are more often than not a very busy time with little relaxation when you're planning the day's entertainment. As the holidays come to an end and you start to get uniforms, books, routines ready and planned, it's also a good time to think about their nutritional needs too.

Here are a few essentials for your child: Concentration and memory So much information is expected to be absorbed and processed in just one day. To help your child absorb the most information possible give B vitamins to help them remain focussed during their lessons. Most B vitamins are either produced by friendly bacteria in the gut or ingested through the diet in protein rich foods. B vitamins are essential in supporting concentration as they help with neurotransmitter synthesis and insulating nerve cells to send messages and store information.

Gut instinct by name and by nature The digestive tract is packed with neuron activity and therefore is classed as your second brain. A lot goes on here, as mentioned earlier your good gut bacteria synthesise your B vitamins here, aid digestion of food and support energy and concentration. Therefore encourage probiotics and prebiotics into your child’s diet on a daily basis.

Don’t let them be as forgetful as a goldfish The brain is made up mainly of fatty acids and for this reason it is important to include these in your child’s diet. Good dietary choices are small oily fish such as mackerel and anchovies, which are packed with essential fatty acids that support brain structure and mind function but if your child won’t eat fish, a supplement rich in omegas 3, 6 and 9 will be a good place to start.

Keep their immune system troopers on guard Once the kids are back at school they need to beat off the colds and sniffles.  Ensure that they get plenty of vitamin C on a daily basis from a wide range of colourful fruit and vegetables to support a healthy immune system. At the first sign of a sniffle or a sore throat elderberry has been known to be effective in reducing the time that the virus sticks around. In addition taking zinc can be effective in repairing any damage to the respiratory tract.  Don’t let the lack of sunshine get them down Vitamin D has been getting so much press recently and with good reason. The government recommend 400iu of Vitamin D a day for children due to the lack of sunlight in the UK.  Vitamin D has endless amounts of beneficial research coming through to support multiple areas of people’s health including mind function, behaviour and the immune system. Hope the summer holidays have been fun filled with lots of great memories.

Eat your way to a flat stomach!

You’ve known for weeks that your summer holiday is coming but it’s so easy to put off the healthy eating and exercise plan till tomorrow, especially with all the dull, wet weather the UK has had this year. Well tomorrow is here and we need to get the bikini’s out, so if you have been putting off getting the bikini body you want for your summer holiday, here are a few tips to eat your way to a flat stomach.

Beat the bloat Bloating can be caused by poor digestion of your food due to poor levels of stomach acid and natural digestive enzymes. A lot of people think they have high levels of stomach acid as they suffer from acid reflux; however, this is normally due to producing stomach acid at the wrong times such as when we are stressed or consuming alcohol or caffeine. Natural ways to support your digestion and get a flat tummy is to encourage raw foods into the diet such as salads and vegetable juices. They contain natural digestive enzymes. Have lemon juice or apple cider vinegar before meals to act similar to your natural stomach acid.

Follow a low GL Palaeolithic diet A low Glycaemic Load Palaeolithic diet, that is high in protein and low in refined carbohydrates, can be really supportive for weight management and help maintain a flat stomach. Refined carbohydrates are very ‘water hungry’ in comparison to protein, therefore pasta dishes or a sandwich can leave you feeling quite bloated.

When you are on holiday, aim to have an array of vegetables with meat or fish to reduce water retention and maintain a confident glowing beach body. Antioxidants Antioxidants are important in weight management and to help keep you looking and feeling healthy as they protect the body from environmental toxins. Toxins that we ingest through a modern diet tend to be stored in fat cells. People that are low in antioxidants from vegetables and fruits can find it difficult to lose weight as the body doesn’t want to put the body in a health crisis.  Having plentiful portions of fruit and vegetables a day that are all different colours can make all the difference in aiding fat cell breakdown.

So now you have no excuse not to feel confident in that bikini, add some daily exercise to the above tips and you should feel fabulous on the beach. Happy holidays! The Totally Nourish Team

Your daily skincare regime

With the wet weather determined to hang around for another week, many of us may be starting to feel the doom and gloom of the cloudy grey skies. So this week lets discuss ways to make your skin look and feel radiant so even if the sun isn’t shining, your skin will be. Your Daily Skin care regime There are several important things to remember when it comes to treating your skin. What you put into your body can really affect your skin; poor diet, a stressful lifestyle and pollutants can all disrupt your liver and digestive health thus compromising your skins health. So ideally follow a healthy diet and drink lots of water along with a healthy daily beauty regime so that you can be both beautiful on the inside and out. Remember what you put on your skin is absorbed so it is best to use natural ingredients. We also recommend that you use your skin regime in the morning to wake up your beautiful face and in the evening to wash away all the impurities of the day.

Your daily beauty regime… How is best to wash your face When you wash your face use only water and pat your face gently dry with a clean face towel. Try not to use anything abrasive on your face; the skin is so fragile in this area. This applies to the use of scrubs to exfoliate; this should be a very gentle process. Scrubs can make your face feel soft for a short while but all they do is strip away a layer of delicate skin leaving it vulnerable to further damage. Afterwashing your face these are the stages you should follow... Cleanse Use a good product that contains ingredients like rose water, coconut oil, almond oil and tea tree oil. Apply to a muslin cloth and gently massage the skin to remove any dirt and make up that may be blocking the pores. When removing eye makeup use ingredients that are refreshing and gentle such as cold brewed honey bush tea, the eye area is delicate so using the right product is essential. Tone Try to use ingredients such as apple and cucumber as they contain Alpha Hydroxy Acids (AHA) which penetrates the skin layer to break up dead cells and remove any dirt. These combined with drops of vitamin A (retinyl palmitate or retinyl acetate) will help to nourish and hydrate the skin.

Moisturise This will act as a seal. During moisturing you want to try and get all of your nutrients in to protect collagen. Use a cream containing antioxidants like Vitamin A, Zinc and Vitamin E. After following this regime for a month add in Vitamin C. Vitamin C is great for protecting collagen, reducing scaring and any possible visible lines. However, Vitamin C doesn’t agree with everyone so it is best that you build up the amount you apply to the skin to see if it works for you.

Eye Gel Apply a little bit of cream containing Coenzyme Q10 around your eyes at night time to reduce any fine lines and protect collagen. Now that you know what to do, experiment with making your own natural face creams, at least this way you can have a beauty regime tailored to your skin type