How to Unlock the Healing Power of Food

"How to Unlock the Healing Power of Food

Have you ever considered that there may be more to the food you eat than just giving you sustenance?

The concept of "food as medicine" has gained significant traction in recent times, and now, food is no longer viewed as mere energy for the body but as a powerful tool for promoting health and preventing disease. As the ancient Greek physician Hippocrates famously stated, "Let food be thy medicine, and medicine be thy food." This timeless wisdom underscores the profound impact of dietary choices on our overall well-being. By focusing on nutrient-dense foods, individuals can harness the healing power of their diet to support various aspects of health. Now that’s food for thought!

The human body is quite amazing, and when you dig into it, you’ll find that each vitamin, mineral, phytonutrient, hormone, and neurotransmitter has specific bodily functions. Through the intricacies of the human body, you’ll find that they all work together. THIS is why food is so important. Each bite you take doesn’t just affect one part of your body; it affects the whole entity, since everything works together so closely. The National Library of Medicine has done studies that show that the food we eat can either feed disease or fight it.

Once you understand how the body works, it’s important to understand the power of food, and how these two work together. Here are just some of the ways you can use food as medicine.

For Gut Health

The food you consume has a direct impact on the gut microbiome. Studies go as far as to say that changes in your diet can temporarily alter the gut microbiome in as little as 24 hours! The gut, being the “second brain”, plays a crucial role in our overall health and well-being. Our dietary choices are important as they affect everything from digestion and nutrient absorption to immune function and mental health - which are all components of gut health. A diet rich in fibre, fruits, vegetables, and whole grains promotes a healthy gut environment. Fibre, in particular, acts as fuel for the beneficial bacteria in the gut.

For Inflammation

Inflammation is a natural response by the body to protect itself from harm. However, when inflammation becomes chronic, it can contribute to the development of various health issues, including heart disease, diabetes, arthritis, and even certain cancers. Emerging research suggests that nutrition plays a significant role in modulating inflammation levels within the body. Processed foods, high in refined sugars, unhealthy fats, and artificial additives are known to fuel inflammation in the body. These foods can trigger the release of pro-inflammatory cytokines, molecules that promote inflammation. In contrast, a nutrient-dense diet rich in whole foods has been shown to have anti-inflammatory effects.

For Immunity

The immune system serves as the body's frontline defence against pathogens, toxins, and foreign invaders. Dietary choices significantly impact the body's ability to ward off illness and infection. A diet rich in essential nutrients, vitamins, and minerals is paramount for supporting immune function.

For Brain Health

The brain serves as the command centre of the body, governing everything from movement and sensation to thoughts and emotions. The food we eat plays a critical role in brain health, influencing cognition, mood, and long-term brain function. The impact of Omega-3 fatty acids, antioxidants found in fruits and vegetables, and compounds called phytochemicals help the brain thrive, rebuild, and enhance its function.

For Blood Sugar Regulation

Blood glucose (sugar) serves as the primary source of energy for the body's cells, and maintaining these levels is crucial for optimizing health, preventing diabetes and other metabolic disease, promoting positive moods, lowering stress, and increasing cognitive function.

Foods high in fiber, protein, and healthy fats help slow the absorption of sugar into the bloodstream, preventing spikes in blood glucose levels. Additionally, nutrients like omega-3 fatty acids and antioxidants support metabolic health and insulin sensitivity. A balanced plate of these nutrient-dense foods might look like: broccoli or leafy greens (fibre) and fatty fish (protein and healthy fats) topped with an extra virgin olive oil-based dressing (healthy fats). Other foods like cinnamon and apple cider vinegar can also help balance blood glucose levels.

For Skin Concerns

Our skin, the body's largest organ, serves as a protective barrier against external threats while also reflecting our internal health and well-being. The nutrients we consume through our diet directly influence the health and appearance of our skin. Essential vitamins, minerals, antioxidants, and fatty acids found in foods support skin regeneration, repair, and protection against environmental damage.

For Mental Health

Mental health is closely tied to the foods we consume. Certain dietary patterns and nutrients can influence mood, cognition, and overall mental health. The brain requires a steady supply of nutrients to function optimally. Nutrient-dense foods rich in vitamins, minerals, antioxidants, and healthy fats provide the building blocks necessary for neurotransmitter production, synaptic signaling, and neuronal protection. The gut-brain axis (a communication network between the gut microbiota and the brain) plays a significant role in mental health as well.

Food truly is medicine. Once you understand the healing powers of certain foods, you’ll start to see their effect in your own life."

Words above from article here

Please be aware that articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.

Not all the recipe ideas/food suggestions within this blog, may be suitable for you. If you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have ANY concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Mediterranean-style tray-bake using lamb chops

Lamb is usually a very tasty meat, but can be expensive. We don't eat it too often - in fact I keep a look out for special offers at my supermarket, Farmer's Market or butcher ... depending on where I maybe shopping! If you are not too familiar with the different cuts of lamb, have a read here

However, this lamb chop tray-bake can make the perfect weeknight dinner/supper - simple, flavourful chops served with lots of healthy Mediterranean vegetables and a little feta cheese 😋

Ingredients

Serves four
2 tbsp chopped fresh mint
1 tsp finely chopped fresh rosemary
3 garlic cloves
2 tbsp olive oil
4 lean lamb chops or cutlets
1 aubergine/eggplant, sliced
4 courgettes/zucchini, sliced
2 red peppers, cut into large chunks
2 yellow peppers, cut into large chunks
85g/3oz feta cheese, crumbled
250g/9oz cherry tomatoes
To serve
mixed leaf salad

Method
1. Preheat the oven to 180C/355F/Gas 4.
2. Using a pestle and mortar or food processor, blend together the mint, rosemary and the garlic, then add one tablespoon of the olive oil. Smear the herb mixture over the lamb chops.
3. Place the aubergine, courgette and peppers on a baking sheet. Drizzle with the remaining olive oil and place the lamb chops on top. Place into the oven to roast for 20-25 minutes.
4. Remove from the oven and top the chops with the feta and add the cherry tomatoes to the tray. Return to the oven for a further 10 minutes until the cheese just starts to brown and the lamb chops are just cooked through.
5. Serve the chops with the roasted vegetables and mixed leaf salad.

This meal provides
200 kcal, 9g protein, 15g carbohydrate (of which 14g sugars),
11.5g fat (of which 4g saturates), 7g fibre and 0.8g salt per portion.
From original recipe seen here

Alternative Tray Bake Recipes can be seen here and here

~ Happy 4th of July ~

A bouquet of red, white and blue to all our American friends as you celebrate today.

This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use a reliable meter. If you have any concerns about your health it is always advisable to consult your Doctor or health care team.

All the best Jan

Scrambled Egg and Feta Hash : For Breakfast or Lunch

Why not start your day with this Joe Wicks recipe, for a scrambled egg and feta hash. It is a speedy, high protein breakfast, which takes about fifteen minutes to make, and is packed with flavour. Using a mix of spring onions, chives and feta cheese, the eggs are served on a bed of spinach, thus keeping the carbohydrate count low. It’s also a source of calcium, vitamin C and iron – a great way to kick start your day and stay full until lunch!

Of course there may be some readers who would prefer to enjoy this for lunch! As always dear reader, the choice is yours ...

Ingredients
Serves One
1 tbsp coconut oil
90g cherry tomatoes, halved
4 spring onions (scallions), chopped
60g feta, cut into small cubes
3 eggs, beaten
1 tsp snipped chives
110g spinach

Method
1. Heat the oil in a non-stick pan on a low-medium heat. Add the tomatoes and spring onions, and cook gently for 3-4 mins until softened.
2. Add the feta and cook for 1 min to warm through, then pour in the eggs and chives. Season with pepper and keep stirring to scramble the eggs. Put a handful of the spinach on a plate and top with the eggs. Serve the rest of the spinach on the side.

Nutrition Per Serving
Fat 37g Protein 32g Carbs 5g Fibre 2g
From original idea here

Alternative Recipe Suggestion 

Tofu Vegan Scrambled Egg - see here

~ enjoy your day ~

You will find a variety of recipe ideas and articles within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

'Low carb and low FODMAP diets both better than medication for irritable bowel syndrome'

Sharing an article from Diabetes Diet blog seen here

"Low carb and low FODMAP diets both better than medication for irritable bowel syndrome

Nutrition and Health News This Week by Nina Teicholz and Gary Taubes 20.4.24

What’s the Best Diet for IBS?

A clinical trial (see here) in Sweden published this week in The Lancet Gastroenterology and Hepatology, found that a low-carbohydrate diet was just as effective as the “low-FODMAP” approach for reducing symptoms of irritable bowel syndrome (IBS), and both were more effective than drug treatment.

Widely considered the standard of care for IBS, low-FODMAP diets restrict nuts, most dairy products, and several types of “fermentable” carbohydrates such as wheat, legumes and many fruits. The approach is usually combined, as it was in this trial, with general IBS dietary advice: to chew food thoroughly, eat regularly, and avoid excessive fat.

For the Swedish subjects, food was delivered to their homes for a month. The results were impressive for both diet groups: 71–76% of participants reported significant improvements in their gastrointestinal symptoms. Only 58% did in the drug treatment group. Six months later, the diet-group participants still had fewer symptoms than they did at the start of the trial, even though they followed the diet less closely.

The fact that both dietary approaches had similar benefits raises new research questions. FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides and polyols,” all short-chain carbohydrates that are absorbed poorly by the small intestine. These are thought to be the cause of IBS, yet people in the low-carb group continued to consume some fermentable carbs while still experiencing significant improvement in gastrointestinal symptoms. Additionally, they increased their fat intake, which is believed to exacerbate IBS.

The trial was funded by the Dietary Science Foundation, a Swedish non-profit whose mission is to fund clinical trials on diet and health (more details here). Since our own government has largely abandoned funding meaningful clinical trials on this important topic, grassroots science is now our best bet."

Related Posts

When Your Gut Gets Depressed, You Do Too - read it here

Foods to Improve Digestion - read it here

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, we hope something for everyone to read and enjoy...

But please note, articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor, pharmacist or any other health care professional. 

Not all recipes within this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Welcome July 2024

As we say goodbye to June it's time to say hello to July.

Yes, the seventh month of the year is here!

2024 seems to be flying by so quickly!

image from google

July
Is the second summer month after June, (in the Northern Hemisphere).

July (on average) is the warmest month in the Northern Hemisphere. It is similar to January in the Southern Hemisphere.

Sometimes the hot, long days of July are called the "dog days of summer".

It is sometimes called the Hay month because the grass dries out due to a lack of rain and can be made into hay.

July's birthstone, the ruby, is often associated with contentment, love, passion, and integrity.

July's birth flowers are the Larkspur or Water Lily.

There are two star signs which fall in the month of July. If you are born before July 22nd, then your star sign is Cancer. If you are born after this day, from July 23rd onward, then you’re a Leo. Those born under the sign of Cancer are said to be loyal friends with great emotional depth, and those born under the sign of Leo are said to be very proud people who display great leadership.

During July there are many countries which have their Independence Day. These include the United States, Belarus, Venezuela, Argentina, Belgium, the Bahamas, and the Maldives. The national days for France and Canada occur in July as well.

July is National Blueberry Month, so of course the recipe I am sharing reflects this fact.

Blueberry and Cinnamon Omelette

more details here

~ Wishing you a happy July 2024 ~

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, we hope something for everyone to read and enjoy ... but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan