Journal
Spicy Kimchi
Studies show that consuming kimchi has a beneficial effect on gut bacteria. A raw and unpasteurised fermented probiotic food. It is easy to make and as little as one tablespoon a day offers benefits to the gut microbiome. SPICY KIMCHI RECIPE Ingredients 1 white cabbage 3 organic carrots 1 bunch of spring onions 1 bunch of radishes 2 inches of ginger 4 cloves of garlic 2 tablespoons of Aleppo chilli flakes (or other medium heat) 6 teaspoons of sea salt Method Finely slice the cabbage and spring onions, grate the carrots, radishes, ginger and garlic. Stir everything together in a large roasting tray along with the chilli flakes. Using a potato masher, mash all the ingredients for 5 minutes. Liquid will come to the surface and then leave for one hour. Use a large pickling jar with a screw lid and pack all the ingredients in to it, pushing down with the end of a rolling pin until liquid comes above the vegetables. Leave the jar at room temperature with the lid on, but not fully turned, on the worktop for 3 days. Don’t worry if you hear some hissing noises. This is it fermenting! Put in the fridge where it will last for about 2 weeks. Enjoy a few tablespoons a day as a side dish.
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NAC a Supplement to Help You Breathe and Break the Habit
NAC is short for N-acetylcysteine, a supplement form of cysteine which is a semi-essential amino acid, necessary for making glutathione, an anti-oxidant that helps flight free radicals. Amino acids are the building blocks of protein and play important roles in the body. Cysteine is found in most high-protein foods like cheese, eggs, chicken and legumes. Historically NAC has been used in chronic respiratory illnesses as well as an antidote when the liver has become toxic from a drug overdose. Furthermore studies also show NAC targets the area of willpower, gambling, cravings and addictions. Researchers have found many benefits, but for now we will concentrate on its application for lung health and psychological conditions. Respiratory Conditions NAC can be very beneficial for people suffering from a variety of lung conditions, acting as an expectorant and antioxidant. The replenishing action of glutathione reduces inflammation in the bronchial tubes and lungs and mucus becomes looser and easier to expel. Studies show NAC has positive benefits for the following conditions – COPD (chronic obstructive pulmonary disease) 600mg of NAC twice a day showed significant improvements Bronchitis Cystic fibrosis Asthma Sinus and nasal congestion In combination with NAC, thyme syrup is the ideal accompaniment. Addictions and Psychiatric Disorders NAC helps with a variety of issues including – OCD Cigarette and marijuana addiction Cocaine addiction – helps decrease withdrawal symptoms with less likelihood of relapse Bipolar disease and depression Trichotillomania, skin picking, and nail biting Schizophrenia Depression Dosage – 1220 – 1500mg of NAC daily has shown to be beneficial for addictive behaviour. 1800mg of NAC daily for up to 12 weeks has shown to be an effective anti-catarrhal agent.
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How a Man Forgot to Die
Stomatis Moraitis was a war veteran who arrived in Florida from the Greek Island of Ikaria in 1943 to have treatment for a combat wound. Along with his wife and three children the United States became his home. But then in 1976 while climbing the stairs he noticed he was becoming breathless. Chest x-rays showed he had developed lung cancer, which was confirmed by nine other doctors. Given 9 months to live and offered aggressive treatment Stomatis made the decision to return to the island of Ikaria with his wife Elpiniki. There he could be buried in the cemetery overlooking the sea. They returned to his parents pretty white washed house amongst the vineyards, where Stomatis prepared to die. At first he spent his days in bed being tended to by his wife and mother. On Sundays he would go to church where his grandfather had been a priest. There he would see his old friends. They would talk for hours over a few bottles of wine. Stomatis thought he may as well die happy. About 6 months passed and Stomatis began to feel stronger. He started to plant vegetables, tended to the vineyard and played dominoes with his friends in the village. He basked in the sunshine, drank in the fresh air, enjoyed the local food and sipped on the famous Greek Mountain Tea. Years went by during which he extended his parents home for his children and worked hard in the vineyard where it produced 400 gallons of wine a year. He lived way beyond his predicted expiration date by over 40 years, and when he returned to the US some years later to visit the doctors who had diagnosed him he found they had all died. Stomatis passed away peacefully at the age of 102, and not of cancer, on February the 3rd 2013. He never sought any therapy, he just went home. HOW TO LIVE TO 100 The island of Ikaria is in one of the Blue Zones, a region in the world where the inhabitants live much longer than average. Stomatis has much to teach us – Have a sense of purpose Get some sunshine Don’t clock watch, Stomatis never looked at his watch Listen to your body and take a nap if you need to Laugh with your friends Reconnect with your faith Find your tribe and surround yourself with people who love you Get out in nature and walk Eat honey and take herbs Enjoy your garden and tending to your plants Enjoy a glass of organic wine I often wonder with Stomatis, was it just that he came back to a place he felt most at home, both in himself and with his surroundings. The study of epigenetics has shown us that genes are constantly expressing themselves for good or bad, according to their environment. So in short doing activities, having thoughts, being with people that make us feel well and happy may be more life saving than we think. See Stomatis in this short video here tending to the olives. “But I know, somehow, that only when it is dark enough can you see the stars.”― Martin Luther King, Jr.
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10 Ways to Beat the Bloat this Christmas
The season of indulgence is upon us ……. We are all looking forward to a tremendous feast on December the 25th (unless you are cooking of course, and by the time you sit down you would rather have a nap). As soon as dinner is over there are cries from all corners about eating too much, bloating, indigestion and trapped wind ……. Not to mention the over consumption of alcohol and sweets that follows in the days ahead. This all leaves the body over burdened. So if you are already concerned about the effects this holiday period has on your health follow the tips below for a healthier Christmas. TEN WAYS TO LOOK AFTER YOUR TUMMY AND LIVER THIS CHRISTMAS 1 Start the day with a large glass of warm water and lemon. Not only does the lemon encourage the liver to produce more bile which aids digestion and detoxification, but you will feel full after the water and less likely to eat too much. 2 Take Aloe vera. A wonderful herb to support gut health and for sufferers of IBS. Reduces inflammation and flatulence, soothes the stomach, supports digestion and helps with constipation. 3 Move. A brisk walk after a meal will help aid digestion and encourage the bowels to move. It will also boost circulation and if you can walk up a sweat, help detoxification. 4 Breathe deeply. With all the anxiety that can creep in to make the big day the best ever breathing can become short and shallow. Not good for the stomach at all. Perhaps begin and end the day with 5 minutes of deep abdominal breathing. Hands on tummy. Breathing in through the mouth for 4 seconds, hold for 2, out of the mouth for 6. 5 Take digestive bitters before each meal. Bitter herbs start their work as soon as you taste them on the tongue. They support the health of the stomach, gallbladder, pancreas and liver, improving protein digestion and the breakdown of fats, reduce gas and bloating, reduce sweet cravings and regulate blood sugar. These also can be very useful if you feel nauseous and lack an appetite. 6 Adopt “Hara hachi bu”, a Japanese saying that means to stop eating when you are 80% full. Perhaps have a smaller plate so you don’t eat quite so much:-0 7 Finish your meal with a chamomile or fennel tea to soothe and reduce bloating. 8 Relax. Spend time with loved family and friends just being. Yes if you are hosting there seems to be a lot to do, but there is no point if you can’t take time to breath and ponder and enjoy the day. Feeling uptight and stressed will only cause digestion to shut down and discomfort to arise. 9 Eat some fermented food. Kimchi, saurkraut, kefir or kombucha. Pre and probiotic support. 10 Take Milk thistle before bed. The active component in Milk thistle is called silymarin which protects the liver and supports liver function. It is commonly taken to reduce the effects of over consumption of alcohol and studies show that it not only protects but also repairs liver damage from alcohol abuse. So now you have everything you need to have a happy belly over Christmas:-)
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Coming Through the Other Side
“The oak fought the wind and was broken, the willow bent when it must and survived.” Robert Jordan, The Fires of Heaven Returning from a trip to Loch Lomond I noted the adaptogenic qualities of the landscape around me. Winter is coming. The hills are turning warming hues of orange and brown, snow caps the mountains, the nights are drawing in and the air is sharp and clear. The plants are changing so they can survive and emerge again strong and bountiful. For many the winter months call for resilience. When I think of the word resilience, men of courage like Louis Zamperini and Viktor Frankl come to mind. Both are heroes to me because of their fortitude, endurance and attitude in the most dire of circumstances. I often wondered how Louis endured the beatings, weakened from hunger and the horrendous dysentery in the Japanese Prisoner of War camps. But he did and he came out the other side and lived to ripe old age, learning how to skateboard in his 80’s. His story offers hope to so many who have chronic physical and emotional conditions. “People tell me, “You’re such an optimist”. Am I an optimist? An optimist says the glass is half full. A pessimist says the glass is half empty. A survivalist is practical. He says, “Call it what you want, but just fill the glass.” I believe in filling the glass.”― Louis Zamperini Viktor Frankl was a Holocaust survivor and reading his words leaves you aghast at the ability he had to somehow survive in the most inhumane conditions. “When we are no longer able to change a situation, we are challenged to change ourselves.”― Viktor E. Frankl, Man’s Search for Meaning Like nature which ebbs and flows, changes and adapts with the seasons, we too can adopt habits to be strong and come out the other side. The sun will come again but in the meantime we can embrace the change and love this new time of the year. Measures for resilience through winter – Have an early morning walk in daylight Spend time in uplifting company Listen to your body clock and retire to bed in the evening when it feels right to Consume nourishing, warming foods and drinks like Moon Milk Take an adaptogen like Ashwagandha to nourish body and mind Take an immune support Keep warm Stay grateful for even the smallest things Always remain hopeful “My barn having burned down, I can now see the moon.” Mizuta Masahide (17th century Japanese poet and samurai)
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Blue Moon Milk for Sleep and Stress
“I love sleep. My life has the tendency to fall apart when I’m awake, you know?”― Ernest Hemingway Blue Moon Milk may be just the answer to help you unwind and drift off into a deep and healing sleep. Drinking warm milk before bed has been the traditional way to relax in many a household down the years. There is something comforting about holding a cup of warm milk and honey. I have a lovely memory of staying with my grandmother. I knew it was time for bed when the Ovaltine was on the stove, and the soothing aroma of malt came drifting by. The Ayurvedic Way Moon Milk is an Ayurvedic tradition where milk and honey has the addition of adaptogens and in particular Ashwagandha. An adaptogen is known as a substance which helps the body adapt, adjust and reset. They are the most amazing medicines and there are countless studies proving their efficacy for stress, depression, stamina and immunity. Sleep is so important for a strong immune system, repair, rejuvenation, energy and mental health. If you find yourself waking up at 2am this is often a sign of low blood sugar and so here is the ideal remedy. Blue Moon Milk is the perfect sleep aid and more – Lowers stress hormones Improves blood sugar levels Boosts brain function Boosts metabolism Supports thyroid health Supports gut health Promotes eye health Antioxidant rich Reduces inflammation Recipe I cup of cow’s milk or a plant based milk 1 teaspoon of coconut oil 1 teaspoon of Ashwagandha powder 1 teaspoon of freeze-dried blueberry powder 1/2 teaspoon of cinnamon 1/2 teaspoon of cardamom powder 1 heaped teaspoon of raw honey Optional – Add 2 teaspoons of collagen powder Dried blue cornflowers Method Add a cup of milk to a saucepan and warm gently. Add the coconut oil stirring until dissolved. Whisk in all the other ingredients apart from the honey. Pour into a cup and stir in the honey. Take to bed and enjoy with a relaxing book.
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Tomorrow’s Medicine You Can Begin Today
Land is not merely soil, it is a fountain of energy flowing through a circuit of soils, plants and animals. Aldo Leopold The Royal Society of Medicine sits nicely next to the headquarters of Coca-Cola on Wimpole Street in London. Such a contrast as we settle down to hear medical experts share their specialised knowledge on the microbiome, obesity, diabetes, heart disease and cancer. The day began hopeful. I was seated next to a nutritionist and cook and she told me that once a week she makes a meal with two others for eighty homeless people in London. The chefs are given food past its sell-by-date by supermarkets, Wholefoods and Michellin star restaurants, which they then prepare in to a wholesome meal. It will probably be the only nutritious meal they receive all week. Practical charity at its best as we go into a day where too much food, poor choices and poor quality are creating much of the negative health issues we have today. From as far back as I can remember real food was first. It was the foundation of health at home and in our herbal practice and it’s hard to comprehend that it has taken mainstream medicine decades to understand a most primal necessity. The Farmers – stewards of the land Agriculture is our primary health service Patrick Holden started the day at ground level. He established his biodynamic farm in 1973 and quite wonderfully explained that a healthy gut microbiome begins in the soil. There is a call to connect the human biome to the soil biome. It all starts there and it really makes you think about the food you buy. We can look at the farm as the cell and if the cell is sick, ie the soil, then we have a sick population. We know that intensive farming methods and toxic chemicals are depleting our soil and compromising our health, leading to low nutrient levels in vegetables and in turn us. He gave up selling carrots long ago to supermarkets. They squeeze the life out of farmers and I acknowledged even more that we need to support local farms, eat seasonally and organically as much as possible. And support people like Patrick in this most life giving work. Like me he says he doesn’t need science to tell him organic is better. But studies do show that organic produce contributes to the maintenance of optimal health and reduces the risk of developing chronic disease. The Gut Professor Professor Tim Spector has been studying twins at St Thomas’ hospital for 25 years and also specialises in the gut microbiome. We must keep in mind that every meal we eat changes the environment in the gut and literally speaks to the body, influencing the expression of genes. Forget the 5 a day, which has no scientific basis. For maximum biodiversity we need around 30 different plants a day in our diet. That sounds like an impossible task but this could be a nut, a seed, a herb, spice or vegetable. It’s not unachievable. Fibre is important as the fertiliser, because without it the microbes can’t thrive and will therefore go elsewhere. Top tips for a diverse microbiome – Eat a little fermented food every day; sauerkraut, kimchi, kefir, kombucha Choose sourdough bread Consume a wide range of dark and brightly coloured fruit and vegetables Enjoy dark chocolate and red wine in moderation The best prebiotic fibre rich ‘microbe fertilisers’; leeks, celery, onions, garlic, Jerusalem artichokes Avoid sweeteners; animal studies show they produce abnormal chemicals and reduce microbe diversity Eat a wide and varied colourful diet Interestingly studies show that patients undergoing immunotherapy for cancer have better outcomes if they have a rich biodiversity in the gut. For more on this fascination subject read – Gut: The Inside Story of Our Body’s Most Underrated Organ “Every day we live and every meal we eat we influence the great microbial organ inside us – for better or for worse.”― Giulia Enders The Heart Specialist Dr Aseem Malhotra, an award winning consultant cardiologist made a bold statement to one of his elderly patients. She arrived at his clinic worried sick about her raised cholesterol. He congratulated her and said she would live a long life. Study. Lowering cholesterol does not increase longevity. In fact if you can withstand the side effects of Statin’s, over a 5 year period they will prolong your life by 4 days. Statin’s have not reduced cardiovascular mortality. Stress reduction is paramount and is an independent marker of heart disease. The importance of community, connections, friendships, love, peace, a sense of purpose and joy cannot be underestimated. Read here how you can beat heart disease with a Mediterranean diet and by eating more fat. Giving and receiving love lowers your risk of heart disease The GP Dr David Unwin is on the list of the top 50 most influential GP’s in the UK. He is a warm, slight man, joyfully helping his patients without the use of drugs. He gives his patients hope and optimism. The word hope was used a lot during the day and it reminded me of Dr Lissa Rankin’s book Mind Over Medicine. She said you cannot belittle the most important aspect of healing, that you need a compassionate, optimistic doctor who doesn’t quash hope but offers possibilities. Five years ago David’s practice was one of the biggest spenders of anti-diabetic drugs in the UK. Now it is the lowest. And it’s all down to diet. He has transformed the lives of many of his patients who were overweight and ill. He told us that even though these patients were on various drugs for their conditions they were still sick. Drugs were not creating health. Many of his patients are now in remission and symptom free. The fastest case of reversal was in just 38 days, with diet alone. This is empowering and life changing. “Hope is a waking dream.”― Aristotle So What to Eat The Eatwell guide which was designed by Gregg’s, McCain and The Coca Cola Company amongst other unhealthy food companies is promoted by the NHS. And you wonder why we are in trouble. Doctors working in an NHS setting reported at the conference on the unhealthy food offered in hospitals. No one wants it. And at a most critical time where nourishment is required it is just not there. They said there is inertia in the NHS. It has to change. We are reaching a tipping point, and as two young and newly qualified GP’s revealed, in 6 years study they received only 3 hours nutritional training. They aren’t happy and are calling for change. Many doctor’s feel ill-equipped to deal with health conditions that so often can be improved and eradicated with nutritional changes. The tide is turning, the ship has left the port and I was encouraged. For decades natural health practitioners, like us, have always known the value of food in health. I remember about 5 years ago I advised a person with terrible gut issues to change their diet, (they subsequently had part of their colon removed), their gastroenterologist said diet had nothing to do with it. And so they carried on. But is has everything to do with it. Eating well is simple, life enhancing and life saving – Buy local, organic and seasonal where possible – support your local farm Eat natural, unprocessed food Eat meat from pasture raised animals Include a variety of herbs and spices in your daily diet Consume brightly coloured berries Enjoy dark chocolate for healthy gut bacteria Red wine is beneficial for gut health, in fact three times more than white wine Use only good quality fats; butter, olive oil, coconut oil and olive oil And be joyful, walk, laugh, sleep well, keep good company, speak your truth, get sunlight and love. It is never too late to begin.
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Befriending the Darkness
Life is a Growth in the Art of Loss John O’Donohue As I took my daughter to the train today she said that every day feels like World Mental Health Day. We read and hear constantly about the struggles all around us. Sometimes I wonder if this exacerbates feelings we may not hold so much attachment to. I don’t know. Thich Nhat Hanh said that “feelings come and go like clouds in a windy sky”, and they really can. Like the flick of a switch. Have you ever felt in the depths of despair but a good laugh and wonderful company brings joy to the surface? But whatever the case I do believe there is still much healing to be done within ourselves We are a constant work in progress to live a life that allows us to cope in all states of being. Loss and sadness comes in so many forms; the loss of a loved one, a relationship, a home, health, a job, a friendship, connections and community. But it also comes like a thief in the night, with no apparent cause, leaving you floundering and wounded, wondering why. Time has taught me that in all states of mind where I am challenged, instead of pushing feelings down they must be embraced. Hugged and acknowledged. Whatever this feeling is, it is valid. And it is okay. I see feelings and emotions like a meandering river. Sometimes they cling on to a bend for a few days or longer, sometimes passing through with ease, and sometimes damming up. But the first stage to feeling whole again is acceptance. A genuine self-acceptance that deep down we are okay. And we are okay whatever the feeling. We are not damaged, or useless or weak or something to be fixed. And we will once again feel joy. It is liberating to know that the voice in your head that says you are this or that, is not the essence of who you really are. With this comes freedom and a crack of light can emerge which in time will enable you to shine brightly once more. “Be patient toward all that is unsolved in your heart and try to love the questions themselves, like locked rooms and like books that are now written in a very foreign tongue. Do not now seek the answers, which cannot be given you because you would not be able to live them. And the point is, to live everything. Live the questions now. Perhaps you will then gradually, without noticing it, live along some distant day into the answer.”― Rainer Maria Rilke When I read the quote above in Rilke’s book I saw the beauty in what he was writing. It is so moving. He states that we need to discern the value of these fragile periods and sit with them. There is such personal growth in truly knowing ourselves. During times of struggle community, friendship or family support are vital. Find your tribe and someone who has your back and loves you with all your cracks and imperfections. In Burkina Faso, West Africa, the day ends with the community gathering together to share their day. Everyone is welcome. Everyone feels worthy, and it is a time to laugh and cry. No one is isolated or alone with their thoughts and worries. We all need someone to talk to. The great romantic poet John Keat’s suffered periodic savage bouts of depression which incapacitated him. His hands would become like lead, unable to lift his pen to write. Such is the physical impact of depression. He said that one thing brought him relief.“There is a comfort in throwing oneself on the charity of ones friends — ’t is like the albatross sleeping on its wings — ” With support, non-judgement, self-acceptance and openness your heart can break out in to joy once more. Life can be so hard, heart-breakingly so, filled with sorrow and loss. But it can also be beautiful, amazing and joyful. Nothing can be denied to live fully, as a most beautiful human being. There is a brokennessout of which comes the unbroken,a shatterednessout of which blooms the unshatterable.There is a sorrowbeyond all grief which leads to joyand a fragilityout of whose depths emerges strength. There is a hollow spacetoo vast for wordsthrough which we pass with each loss,out of whose darknesswe are sanctioned into being. There is a cry deeper than all soundwhose serrated edges cut the heartas we break open to the place insidewhich is unbreakable and whole,while learning to sing. Rashani Réa
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Andrographis for Immunity, Inflammation, Infections and More
Andrographis paniculata is a herb native to India, traditionally known as the “King of Bitters”. Used for centuries Andrographis is a bitter tasting plant, giving us an insight in to its support for the liver. It is the perfect choice where someone complains of poor gut health. Symptoms of gas, bloating and bubbling are a sure sign of gut dysbiosis where Andrographis can be very useful. Evidence from clinical studies show this herb can reduce upper respiratory infections, sinusitis, the common cold, rheumatoid arthritis and can relieve diarrhoea, pain and fever. In the first NHS trial of its kind Andrographis is being prescribed to patients to see if it cuts down the symptoms of colds and viruses. This is an amazing leap and could reduce the amount of antibiotic prescriptions handed out. In the clinic I have found it a very useful herb for people with chronic infections, gut dysbiosis (imbalance of intestinal microorganisms), low immunity, cystitis and inflammation. Best taken twice daily, before food Botanica Health's Andrographis capsules may support immunity and either prevent or reduce the amount and symptoms of colds and viruses. Studies show it as a potential treatment for – Fatigue in Multiple Sclerosis Dysentery Rheumatoid arthritis Angiogenesis inhibitor – (blocks the growth of blood vessels that support tumour growth) Diabetes Inflammation Lyme disease Urinary tract infections Viruses The common cold Inflammatory bowel disease Blood cancer It certainly is a remarkable plant with a wide ranging potential for healing.
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