Journal
Summer Lavender and Lemon Cordial Recipe
This Summer Lavender and Lemon Cordial is a light and refreshing drink to enjoy during the balmy months. Easy to make, you can enjoy it with still or sparkling water, champagne or cocktails. Lavender has been shown to aid relaxation, and mitigate stress and anxiety. Just the scent of this aromatic flower can lift the spirits. Summer Lavender and Lemon Cordial Recipe 12 heads of lavender 1 lemon 150g sugar 750ml water Method Gently wash the lavender flowers if necessary. Peel the lemon skin with a potato peeler and set aside. Add the water and sugar to a pan and heat stirring until it comes to the boil. Once the syrup has come to the boil turn the heat off, add the lavender flowers and lemon peel, stir, and place a lid on top allowing the flavours to infuse for an hour or so. Juice the lemon and add to the syrup, the acidity will turn it into a soft pink shade. Pour the cordial into a sterilised 1 litre bottle. I like to add the lavender flowers and the lemon peel but you can strain them out if you wish. To drink pour into a glass and dilute with preferred mixer.
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Cervical Cancer Susceptibility and Ways to Support Cervical Health
Cervical cancer is a disease of susceptibility. Focusing on immunity, nutrient deficiencies and hormonal balance go a long way in supporting cervical health and lowering cancer risk.
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The Healing Capacity of the Vagus Nerve
It is common to hear people talk about ‘gut feelings’, ‘gut reactions’, or perhaps a ‘feeling in the gut’, and you will probably at some point have experienced butterflies before a stressful event or after an upsetting encounter. You may be surprised to know that the gut has as many neurons as the spinal cord and these ‘feelings’ or ‘sensations’ are emotional intuitions which travel up to your brain via the vagus nerve through a mind-body feedback loop. The Vagus Nerve also known as the ‘wandering nerve’ is the longest nerve in the body. It is rooted in the brain where it diverges from roots that wander down the body touching all the major organs along the way before embracing the lowest viscera of the abdomen. Early anatomical drawing of the vagus nerve This sophisticated neural network is critical for optimal health sending signals to all the bodily organs. I love this old anatomical drawing. You can see so clearly how mind and body are connected and how one impacts the other. The nerves around the gut are amazing. You can really begin to understand those gut feelings! The vagus nerve is commander-in-chief of the parasympathetic nervous system also know as the ‘rest and digest’ system; the polar opposite to the ‘fight or flight’ sympathetic nervous system which controls the body’s response to any perceived threat. When the vagus nerve is not functioning correctly, given its most important role in the bodily systems, it can cause digestive disharmony including ulcerative colitis, bulimia, IBS and acid reflux to name but a few. Loss of vagal nerve tone is also associated with depression, cardiovascular disease, inflammation, autoimmune thyroid conditions, lupus and chronic fatigue. Any time you feel stressed, worried, intimidated or under pressure your vagus nerve ‘disconnects’. Poor vagal nerve tone can produce quite pronounced symptoms without the presence of an organic disease. They may be dismissed as being psychosomatic or all in the head. Symptoms of loss of vagal tone Tightness in the throat or difficulty swallowing. Neck tension Palpitations Epigastric pain Tingling or numbness in the hands or feet. Strange intermittent abdominal pains. Weakness Frequent urination Shaking and nervousness. A slight inability to form words. Frequent urination (this can be due to high cortisol). An ‘active’ vagus nerve returns the body to homeostasis and equilibrium. The active vagus nerve and your health Helps increase stomach acid, digestive juices and motility in the gut. Low stomach acid, the cause of most acid reflux is often due to poor vagus nerve tone. It not only controls stomach acidity but also the oesophagus. Helps control anxiety and depression in the brain. Releases intrinsic factor, vital for B12 absorption. In the heart vagus nerve activation helps control blood pressure, heart rate variability and lowers the risk of heart disease. Helps release bile in the gallbladder to help you break down fat and release toxins. Helps control blood glucose levels via the pancreas and liver. A healthy vagus nerve allows easy bowel movements as it controls mucus production. Helps release tears and helps control taste and saliva. The vagus nerve can help to reduce pain. It is important for the release of testosterone. It has an anti-inflammatory effect on all bodily systems. The healing capacity of the vagus nerve is remarkable but how do you activate it? It is easier than you think and the body in its innate wisdom is designed to work optimally when given the correct tools! 1o easy ways to stimulate the vagus nerve Deep slow diaphragmatical breathing is key to stimulating the vagus nerve. Slow breathing, allowing the belly to fill when inhaling and deflate during exhalation engages the vagus nerve. When you are anxious or nervous breathing becomes laboured and short. Enjoy a good belly laugh. A study done on a yoga laughter group found the participants had increased heart rate variability. Pray. Reciting prayers or mantras notifies the vagus nerve of a sense of calm through rhythmic breathing. Connect with others and form compassionate kind relationships. Take Probiotics. Studies show the role of bacteria in the gut-brain connection. Have a reflexology treatment or foot massage. Not only do studies show it activates the vagus nerve but also lowers blood pressure. Splash your face with cold water. Sudden cold water on the face slows down your heart rate by indirectly stimulating the vagus nerve. Exercise. Mild to moderate exercise has been shown to stimulate gastric motility through the vagus nerve. Practice yoga which increases vagus nerve activity and reduces stress and depression. Join a choir or sing in the shower! Humming, singing hymns or more energetic singing all activate the vagus nerve in different ways. Finally the most interesting study has shown that when vagal nerve activity is high cancer stage no longer predicts tumour burden. Bitter, calming, heating, cooling and adaptogenic herbs have all been found to help vagal nerve tone. “Bodies always tell the truth. They give us hints of how to listen for it, and to recognize it when we hear or see it”– Robin Rose Bennett. Footnote – Medical scholars have been saying for centuries that disease begins in the gut, and now modern science is revealing this to be true. Studies have shown that people with Parkinson’s disease often have gastrointestinal issues, like constipation, that can start decades before they develop the disease. Yet again the vagus nerve plays a role and the bottom line is keep the gut healthy because it has a huge impact on the brain.
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Medical Marijuana in History and Health
Photo credit: Werner Forman/Art Resources, NY Medical marijuana is in the spotlight with CBD (Cannabidiol) products becoming one of the fastest growing markets. Medicinal cannabis is gaining more and more attention and there is fear that big pharmaceutical companies like Bayer in the U.S will create a monopoly as they desperately try to find a way to patent this natural medicinal plant, driving out small CBD oil supplement companies. So why are people turning to medicinal cannabis in their droves and finally finding relief from life-long debilitating ailments? Cannabis and the human body The human body actually has cannabinoid receptors. The endocannabinoid system (ECS) is one of the largest neurotransmitter networks. This system helps maintain homeostatis, in other words it helps ensure optimal balance in the body, regulating immune function, the sleep/wake cycle, pain, cognition, mood, memory and visceral sensation. The active compounds in cannabis directly engage with the endocannabinoid system and so the cannabis plant is an important supplement for the ECS. THC (Tetrahydrocannabinol ) and CBD (Cannabidiol) are the two best-known cannabinoids that recently received a lot of attention for medical application but there are thought to be more than 80 cannabinoids present in marijuana and hemp plants. CBD oil is legal in the UK and has to contain less than 0.02% of THC, the main psychoactive ingredient in marijuana. Our relationship with cannabis it is now being re-kindled. Cannabis throughout the ages The history of cannabidiol goes back thousands of years. Archaeological findings suggest that cannabis sativa was likely one of the first crops planted by early man at the end of the ice age. Cannabis plants are extremely versatile and have been used as food, medicine and textiles, the earliest woven fabric thought to be made of hemp fibres. All over the world countries were discovering the medicinal properties of cannabis. In 1213 B.C the Egyptians were using cannabis to treat glaucoma and inflammation and in the Middle East an ancient Persian text lists cannabis as the most important of 10,000 medicinal herbs. Hemp (the non-psychoactive variety of cannabis) has been a significant crop throughout the history of the world. It was typically grown for fibre and at one time 90% of all ship’s sails were made from hemp and until the 20th century 80% of the world’s textiles including sheets, clothing and towels were made from hemp fibres. Photo credit: Tim Boote, Unsplash Until 1883 nearly 90% of paper was made with hemp and nearly every city in the world had an industry making hemp rope. What a versatile history. Cannabis as medicine In the US the medicinal properties of cannabis were realised and the U.S Pharmacopeia of 1881 stated that cannabis could treat epilepsy, depression, neuralgia, rheumatism, asthma and alcoholism. Unfortunately Reefer Madness propaganda and misguided information lead to the demise of cannabis and in 1930 its prohibition began. Photo credit: Esteban Lopez, Unsplash In England Queen Victoria was administered cannabis by her doctor to alleviate period pain but towards the end of the 19th century the invention of the syringe lead to the medicinal use of cannabis coming to an end; cannabis can’t be dissolved in water and so couldn’t be injected. The introduction of aspirin and other drugs also contributed to the reduction in the use of cannabis and in 1928 it was eventually made illegal when an Egyptian delegate at an international drug conference in Geneva convinced everybody of its threat to society. It has now made a huge comeback after being demonised for so long. CBD or Medical Marijuana deserves a respected place and should be considered in the treatment of health conditions such as – Epilepsy Pain Multiple Sclerosis Depression and Anxiety Insomnia Alzheimer’s disease Psoriasis and Eczema Neuro-inflammation Cancer Autism
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Dad You Were Right About Coconut Oil
“It’s as if they saw a house burning and determined that the bigger the fire, the more firemen are present, and then concluded that firemen cause burning houses.”― Uffe Ravnskov, The Cholesterol Myths: Exposing the Fallacy That Saturated Fat and Cholesterol Cause Heart Disease It’s official – coconut oil is good for you! Last week Dr Michael Mosley from the BBC2 programme Trust Me I’m a Doctor, revealed that a study carried out by Cambridge University showed that coconut oil actually improved cholesterol levels by boosting the ‘good’ cholesterol. “Coconut oil, because of its saturated fatty acids of varied chain length, and its low linoleic acid content, should be considered as part of a protective diet.” Ray Peat Ph.D. And yet The British Heart Foundation still advises against using coconut oil. They instead suggest you cook with canola oil and replace butter with margarine; a hydrogenated, highly processed, deodorised, inflammatory promoting product. The fear of saturated fat has just gone on and on but I haven’t wavered and nor has my father who for over 25 years, even when the so called studies came out to say it could give you a heart attack, stood by his belief that saturated fats were not the enemy. Simple biological facts are completely ignored by the mainstream medical community. Photo by Adam Birkett on Unsplash “Based on information [supplied by the mainstream health industry], most people naturally think of cholesterol as something damaging, something to be avoided. But cholesterol is absolutely essential for life. It is not some alien chemical that we can remove from our diets, or our bodies…I sometimes remark to those who think my ideas on heart disease are entirely batty, “Why do you think that an egg yolk is full of cholesterol?” Because it takes one hell of a lot of cholesterol to build a healthy chicken. It also takes a hell of a lot of cholesterol to build, and maintain, a healthy human being. In fact, cholesterol is so vital that all cells, apart from neurones, can manufacture cholesterol, and one of the key functions of the liver is to synthesize cholesterol. We also have an entire transportation system dedicated to moving cholesterol around the body”. Dr Malcolm Kendrick, The Great Cholesterol Con. The population of Tokelauans who live in the South Pacific have lived on a diet of coconut oil for generations. Over 60% of their diet would come from coconuts and yet they were found to be in excellent health with very low rates of heart disease. Several other populations around the world have survived and thrived on a diet high in coconut oil. “Coconut oil is the least fattening of all the oils. Pig farmers tried to use it to fatten their animals, but when it was added to the animal feed, coconut oil made the pigs lean [See Encycl. Brit. Book of the Year, 1946].” Ray Peat Ph.D. Coconut oil benefits – Anti-microbial Anti-bacterial Anti-inflammatory Improves metabolism Supports brain function Improves thyroid health Improves oral health Improves cholesterol Improves brain function Supports the immune system May reduce seizures Brain tissue is very rich in complex forms of fats. The experiment (around 1978) in which pregnant mice were given diets containing either coconut oil or unsaturated oil showed that brain development was superior in the young mice whose mothers ate coconut oil. Because coconut oil supports thyroid function, and thyroid governs brain development, including myelination, the result might simply reflect the difference between normal and hypothyroid individuals. However, in 1980, experimenters demonstrated that young rats fed milk containing soy oil incorporated the oil directly into their brain cells, and had structurally abnormal brain cells as a result.” Ray Peat Ph.D. If you want to read more on the myths that surround saturated fat, cholesterol and heart disease see the following – The International Network of Cholesterol Skeptics The Great Cholesterol Con, Dr Malcolm Kendrick The Cholesterol Myths: Exposing The Fallacy That Cholesterol and Saturated Fat Causes Heart Disease, Uffe Ravnskov
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How Beautiful Can Life Be?
“Everyone has inside of him a piece of good news. The good news is that you don’t know how great you can be! How much you can love! What you can accomplish! And what your potential is!” Anne Frank It is January the 2nd and grey outside. Rain is dripping down the window pane. Some washing that has been out, for I am not sure quite how long, is hanging folorn and forgotten. But life can still be beautiful. Remember it’s not the weather that makes a day bad. But thinking makes it so. As I took Bonnie for a walk this morning, and even she looked depressed in the rain, I was looking for signs of life in the hedgerows. The buds coming on some of the branches gave me hope. In the midst of brown and broken there were signs of life and also of life still hanging on in there. Hang on in there. Nature is so wonderful and beautiful even in the barrenness of winter. It never disappoints and we know with surety that somewhere in the near future snowdrops will bring such freshness and delicate beauty. This time of year brings about reflection of the previous year; events, conversations, friendships, family, milestones, failures, highs and lows, and only by reflection can we ponder, and perhaps set in motion self improvement, acceptance, forgiveness, self love, being real, open, honest and at peace. If you found last year a challenge, you may join the queue. Scrolling through social media platforms from the rich and famous to the person just getting by it is always apparent what the soul really seeks; nature, peace, acceptance, belonging, being heard and loved. This year some people in my life have shown me acts of self sacrifice and kindness and I hope I have in some way shown that to others. There truly is more happiness in giving than receiving. Life can be so beautiful. And it is better when shared. This year ….. Listen to your heart. Say yes only when every fibre of your being agrees. Say no when you really want to say no! And don’t feel bad about it. Nourish good friendships. They are precious. Appreciate nature. We are blessed indeed. Feed your soul. What truly brings you joy. Don’t dwell on mistakes or failures. Eat like you love your body. Laugh and know it is medicine. Sleep soundly. It is a pillar for good health. Be grateful. Live in the now. The most precious thing there is. – “All negativity is caused by an accumulation of psychological time and denial of the present. Unease, anxiety, tension, stress, worry – all forms of fear – are caused by too much future, and not enough presence. Guilt, regret, resentment, grievances, sadness, bitterness, and all forms of non-forgiveness are caused by too much past, and not enough presence.” Eckhart Tolle. Be honest. Especially with yourself. Believe in you and know you are deserving of love and happiness. Be kind to others. The reward is greater than you realise. Leave behind damaging relationships. Life is too precious to be in conflict. Wake every morning with a prayer of thanks. The great Primo Levi survived Auschwitz and went on to write about his experience there. Unlike Anne Frank he was able to escape with his life. Both wrote so beautifully with such raw honesty. One of his poems always reminds me of all we have to be thankful for. He talks of us who live safe and warm in houses, with food and a friendly face to greet us. Not like the men who worked in mud, who knew no peace and fought for a crust of bread. Who died by a yes or a no. Or the women with no hair, empty eyes and a cold womb, like a frog in winter. He says we should remember this when getting up or lying down and engrave them on our hearts. We surely are grateful and may 2018 be a year of grace and gratefulness. Love and friendship. Kindness and forgiveness. Joy and laughter.
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Lamb Family Recipes
“Laughter is brightest in the place where food is.” – Irish Proverb Over the years we have gathered together Lamb family recipes. These are the recipes we have used time and time again and shared with friends and family. I have wonderful memories of dinner times, birthdays and other special occasions where food was the focal point. A time to gather in and around. Sophie and I have embraced all we were lucky enough to experience and brought them into our family and work life to share with others. Food from my mother Thirty years ago my mother was often to be found at the AGA in our kitchen with flushed cheeks as she was stirring something on the stove; a bean stew, dahl or polenta perhaps. We would come home from school to the aroma of freshly baked bread, cooling on a wire rack. There was nothing more heart-warming than warm bread with butter and honey. Mum One memory that brings a smile to my face is of her making horseradish sauce, wearing swimming goggles to stop the fiery volatile fumes from burning her eyes. She had just come in from the garden in her wellies after digging up the root, wearing an old coat and still looking beautiful. Meal times were always spent together around our big table constructed from an old ship in Orkney. It was solid and strong and drew you in. Family, friends, missionaries, herbalists, scientists, farmers and all in between would come around that table. When the humans had gone, the cat would stretch out on the top, the sun warming her as it poured through the kitchen window. There is something special about gathering around a table; a time to connect, talk about the day and be together. Science shows that eating together leads to greater happiness. I remember that only on a Saturday night were we were allowed to eat in the living room in front the TV, with a cone of homemade chips, fashioned from an old newspaper. Dad Food from my father My father through his study of plants and human biology has always viewed food as medicine. More than 20 years ago he was enjoying coconut oil, eating flax seeds, fasting occasionally, drinking green tea and using dandelion leaves in salads. He was so forward in his thinking and didn’t waver in his belief that all of this was food medicine. He still has this raw breakfast every morning, often already working at 6am, and always accompanied by a pot of Oolong tea. Dad and I would look forward to his Garlic, Chilli and Ginger Special, always with Scottish oatcakes and cheese. Warming, and highly addictive I have even known friends to have this with their roast dinner. Not the best marriage but such is the desire for this simple but amazing paste. My love for good food comes from both my parents. I believe you can show love to people through food. When I visited my grandparents we would always be greeted with the most lovely chocolate cake in a silver tin after our 14 hour drive from the very north of Scotland to Kent. My other grandmother would make good old-fashioned meals; roast dinners, treacle tart with custard and warm us Ovaltine before bed. Food should be about nourishment. Emotional and physical. Our family believes that meat from an animal that has lead a happy life will invariably be better for you. Fruits and vegetables grown with as little intervention as possible will surely be more nutritious. I don’t need science to tell me that. Conscious eating. Food prepared with thoughtfulness and love will always be gratefully received. Hippocrates said “Let food be thy medicine.”
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Vitamin D Awareness Week
We are supporting Vitamin D Awareness Week in the hope that the public no longer sees the sun as public enemy No.1. How do we get Vitamin D? Vitamin D₃ is made in your skin when you are exposed to sunlight. It then travels in the bloodstream to the liver and kidneys where it goes through various processes before it can be converted in to a form of Vitamin D that the body can use. You don’t have to burn to make vitamin D. Just enough exposure to turn the skin slightly pink is enough. Sunshine is good for you! A large study has shown that those who avoid sunshine are twice as likely to die as those who sunbathe every day. As written in The Lancet – “Paradoxically, outdoor workers have a decreased risk of melanoma compared with indoor workers, suggesting that chronic sunlight exposure can have a protective effect.” The best way to obtain Vitamin D is from the sun but it can also be found in foods like butter, egg yolks, liver and oily fish. Vitamin D and health Vitamin D is necessary for a healthy immune system, preventing cancers like breast and colon, for healthy bones and teeth, muscle function and hormones involved in heart health. Research is showing that Vitamin D is necessary for preventing autoimmune diseases like multiple sclerosis and type 1 diabetes. Symptoms of low vitamin D can be depression, frequent colds, tiredness, slow wound healing, respiratory problems, cardiovascular disease and surprisingly head sweating! Vitamin D supplementation The NHS reports we get no vitamin D from the sun between October and March and it is difficult to get it from food alone. The best way to know if you are deficient is to ask for a test from your GP or purchase your home kit test here. A mid range level result is better than a high level. If you find you are deficient in Vitamin D you can consider supplementation with an oral Vitamin D spray. Remember that magnesium is required to change the storage form of vitamin D in to active Vitamin D. If you have low vitamin D levels it could be that you actually don’t have enough magnesium, especially if you know you get enough sun exposure.
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Proven Ways to Prevent and Treat the Flu
There is pressure on the NHS like never before. The advice on the NHS website for flu prevention is good hygiene and the flu vaccine. There are fears the current vaccines won’t hold off the viruses and a Cochrane review of the use of the flu vaccine in healthy adults found that influenza vaccination “shows no appreciable effect on working days lost or hospitalization.” You can read more here on the flu vaccine. Prevention is better than cure and if like me you choose not to have the flu vaccine, that at best has a modest effect in reducing influenza symptoms, there are other alternatives. The best way to avoid the flu or to lessen the severity is by arming your body, keeping it strong and vital. “We are the custodians of our bodies. We must take action to employ healthy lifestyle habits to prevent, reduce, and/or manage disease and illness.”― Bridgette L. Collins 10 Ways to Avoid Colds and the Flu Test your vitamin D levels. Vitamin D is important for overall healthy immune function and Vitamin D is a preventative strategy against influenza. If you are found to be deficient you may want to supplement with vitamin D. If you have a virus take Andrographis. Studies are showing its efficacy in treating viruses and reducing the length of time of the illness. It also can prevent a virus. Get a good night’s sleep. Just one night of poor sleep lowers immunity, increases inflammation and raises your risk of Alzheimer’s disease. Take a probiotic and include fermented food in your diet. Probiotic supplementation can reduce the severity and duration of colds and upper-respiratory infections in college students, researchers have found. Drink black tea, enjoy occasional red wine and eat blueberries or add blueberry powder to drinks and food. Mouse study reveals how gut microbes fight influenza. Stay active! Studies show that exercise slashes your risk of catching a cold or virus by nearly 50% and failing that made the virus less severe. Prevent the cold or flu with an allicin-containing garlic supplement. Garlic can also counteract virulent bacteria. Each AllicinMax capsule is equivalent to 40 cloves of garlic. Prevent and treat influenza with elderberry, a most potent anti-viral. Symptoms were relieved on average 4 days earlier and use of rescue medication was significantly less in those receiving elderberry extract compared with placebo. Make my Winter Warming Hot Toddy. Including cinnamon and star anise this wonderfully warming, anti-inflammatory, antiviral hot toddy is perfect for the season of winter ailments. The drug company Roche bought up 90% of the worlds supply of star anise to make Tamiflu the antiviral medication. Manage your stress. Support yourself with Ashwagandha and ReMag liquid magnesium. Granny was right! Wear a scarf (even cover your nose) and keep cosy. A health study at Yale University has shown that viruses reproduce more efficiently in cooler temperatures found inside the nose. The lower the temperature, the lower the innate immune response to viruses. Our best selling Thyme syrup is just the remedy to turn to if you experience a chesty cough. Thyme acts as an expectorant and helps thin and reduce the mucus that lines and blocks the air pipes leading to the lungs.
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