What’s lovage?

Chinese Mushrooms & TL bouillon paste

Ashwagandha Benefits for Kids and Teenagers

Nutrition is the tool to create our own immunity and overall health!

HEALTH TALK/ Nutrition

What’s lovage?

also known as Maggi herb, love parsley, sea parsley, lavose, liveche, smallage, European lovage) Levisticum officinale

Lovage is a hardy herb that dies back in winter and reappears in spring time. It will grow into a large bush up to 2m hight. It has clusters of light green flowers in summer followed by brown aromatic seeds. The leaves can be harvested from spring until autumn.

This herb has been cultivated for thousands of years and the Romans preserved the leaves in vinegar for flavouring, the Greeks have used it to aid digestion and relieve flatulence by chewing the seeds.

The flavour is similar to celery and actually quite strong therefore that herb needs to be added rather sparingly to dishes. The new spring shoots are milder, the mature dark green leaves are strong in taste and bitter and can be added to soups or stews.

Lovage is not just a flavourful herb perfect for soups, it does also, like all plants, come with amazing health benefits. It is used in Europe and kind of hard to find in North-American regions. All the better that it is an ingredient in TL Bouillon Paste and you can enjoy the taste and health benefits simply by adding this bouillon paste to your home cooked meals.

Enjoy the taste and health benefits of lovage in TL Bouillon Paste

Health Benefits

Lovage has beneficial properties for the digestive system and contains vitamins such as A, B and C and the minerals iron, sodium and magnesium. It is considered to be one of nature’s antibiotics, with the ability to deal with bacteria and viruses. Besides soothing digestion, it has a cleansing effect on the body too, which benefits organs such as kidneys, and provides improvement in areas like skin, immune health, respiratory system, lowered inflammation, allergies and menstruation.

Digestive System

The anti-inflammatory effects of lovage sooth upset stomachs. It can help to reduce bloating and excess gas by reducing irritation in bowels and improving energy flow and a healthy peristalsic movement in your colon.

Respiratory System

Lovage can act as an expectorant to clear out excess phlegm and mucus in your tracts. Furthermore, eucalyptol, one of the primary soothing agents found in lovage, can reduce irritation and inflammation in the lungs, promoting increased healing.

Skin Health

When leaves are applied directly to the skin, or a salve is made, it can be very effective for reducing the symptoms of psoriasis and acne, leading to smoother, better-looking skin. The antioxidants found in it can also help to prevent wrinkles in some cases and increase blood flow to the surface of the skin, improving tone and appearance.

Anti-bacterial

Studies have shown that lovage has a significant effect on various microbes and other pathogens.

Anti-allergenic

The soothing nature of lovage is also beneficial for soothing the effects of allergens. Furthermore, it contains significant amounts of quercetin, which is a natural inhibitor of histamines. This will reduce the allergic response of your body, eliminating itchy eyes, runny noses, and other more serious allergic reactions.

Anti-inflammatory and anti-oxidant

The anti-inflammatory benefits of lovage makes it the perfect remedy for those suffering from conditions like gout, arthritis, and hemorrhoids. If you suffer from inflammation in your body, you might try consuming some lovage leaves or adding it to your next dish.

Kidney Health

Medicinally, lovage is mostly used for its diuretic properties in cases of water retention and urinary difficulties. Lovage is taken by mouth as “irrigation therapy” for pain and swelling (inflammation) of the lower urinary tract, for preventing of kidney stones, and to increase the flow of urine during urinary tract infections. Although lovage stimulates urination, it doesn’t lead to loss of electrolytes. It keeps body fluids and minerals in great balance, preventing the risk of dehydration, thereby supporting the kidney health.

Menstrual Relief

Lovage can be beneficial in regulating menstruation symptoms, including cramps and bloating. The high density of nutrients in lovage helps effectively in keeping energy and mood high during that more stressful part of the month.

In general lovage leaves can be used in salads or as tea (using dried leaves). In fact, the leaves are considered one of the oldest known salad greens. Typically the dried leaves are used to flavour soups, stews, casseroles, stocks, and more.

March 2, 2022 By
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HEALTH TALK/ Nutrition

Chinese Mushrooms & TL bouillon paste

New Earth Organics has a great selection of products of the fungi kingdom and incorporating them into our daily diet will support our health and well-being.

Ancient Greeks believed that mushrooms provided strength for warriors in battle, and the Romans perceived them as the “Food of the Gods.” For centuries, the Chinese culture has treasured mushrooms as a health food, an “elixir of life.” They have been part of the human culture for thousands of years and have considerable interest in the most important civilizations in history because of their sensory characteristics; they have been recognized for their attractive culinary attributes. Nowadays, mushrooms are popular valuable foods because they are low in calories, carbohydrates, fat, and sodium. Besides, mushrooms provide important nutrients, including selenium, potassium, riboflavin, niacin, vitamin D, proteins, and fiber. All together with a long history as food source, mushrooms are important for their healing capacities and properties in traditional medicine. It has reported beneficial effects for health and treatment of some diseases. Many nutraceutical properties are described in mushrooms, such as prevention or treatment of Parkinson, Alzheimer, hypertension, and high risk of stroke. They are also utilized to reduce the likelihood of cancer invasion and metastasis due to antitumoral attributes. Mushrooms act as antibacterial, immune system enhancer and cholesterol lowering agents; additionally, they are important sources of bioactive compounds. As a result of these properties, some mushroom extracts are used to promote human health and are found as dietary supplements.

The nutritional value of edible mushrooms

is due to their high protein, fiber, vitamin and mineral contents, and low-fat levels. They are very useful for vegetarian diets because they provide all the essential amino acids for adult requirements; also, mushrooms have higher protein content than most vegetables. Besides, edible mushrooms contain many different bioactive compounds with various human health benefits.

Liver Life – Five Mushroom Blend

is the powder which I use in the bouillon paste. It is a blend of Reishi, Turkey Tail, Shiitake, Mesima, and Poria Cocos. Ganoderma lucidum, also known as Lingzhi or Reishi, is a bitter mushroom with remarkable health benefits. The active constituents found in mushrooms include polysaccharides, dietary fibers, oligosaccharides, triterpenoids, peptides and proteins, alcohols and phenols, mineral elements (such as zinc, copper, iodine, selenium, and iron), vitamins, and amino acids. The bioactive components found in Reishi have numerous health properties to treat diseased conditions such as hepatopathy, chronic hepatitis, nephritis, hypertension, hyperlipemia, arthritis, neurasthenia, insomnia, bronchitis, asthma, gastric ulcers, atherosclerosis, leukopenia, diabetes, anorexia, and cancer.

Reishi mushroom extract can have a strong effect on reducing irritation and eliminating allergic reactions by preventing the release of histamine from mast cells in the body.

Chinese mushrooms have an endless range of health benefits, most of them can be used as immune enhancer, detoxifier, and inflammation fighter, but certain types have shown to be specifically useful for specific health issues such as cancer.

Turkey Tail mushrooms have strong anti-viral and anti-microbial properties. They can fight away various infections caused by microbes, including the common cold and flu. The anti-cancer role of turkey tail mushroom has been under research for a long time. Some patients who are undertaking chemotherapy have been adding turkey tail mushroom to their diet to support the immune system and avoid the weakness after chemotherapy. A strong immune system also helps in fighting against deadly cancer cells, thereby turkey tail mushroom is a potent anti-cancer food.

Shiitake, also known as Lentinula edodes, originally grew wild on fallen trees—especially the shii tree—deep in the forests of Japan. In fact, the name “shiitake” translates to “mushrooms of the shii tree.” These wild mushrooms were so highly prized that only Samurai warriors were allowed to collect them. Beside the common benefits to fight infections, inflammation and boost the immune system shiitake is also supporting heart health by lowering LDL levels, as well as bone health by aiding in absorption of calcium and inhibiting bone resorption. One cell study found that a combination of shiitake, maitake, and turkey tail mushrooms inhibited the break down of bone (osteoclast). Shiitake has shown is that study to increase bone mineralization and the production of a bone building compound (osteocalcin).

Mesima mushrooms are popular in Asia and in the Western world for their medicinal properties. They contain beta-glucans, amino acids, lectin, polysaccharides, amongst other substances. Similar to other mushrooms they also have antioxidant, antiviral, anti-tumor, anti-angiogenic and anti-bacterial properties. Studies about Mesima mushroom extracts have shown following benefits: Immune system regulation thus amongst other benefits, controlling allergic reactions, lowering cytokine levels and thus boost in fertility level, general health improvement of breast cells, killing colon and prostate cancer cells, while protecting healthy cells from the side effects of chemotherapy, and lowering blood glucose levels which supports diabetes regulation. Mesima mushroom extract is also used to treat excessive menstrual or intestinal bleeding.

Porio Cocos is a sclerotium. Not really a mushroom as we imagine it. A sclerotium is essentially a hardened fungal mass that holds food reserves. An amazing aspect of sclerotiums is to survive in extreme environments. Another well known sclerotium is Chaga. It is a wood-decay fungus that grows subterranean. Poria cocos is an underground sclerotium that resembles a small coconut and has a long history in traditional Chinese medicine.  Besides its anti-tumor, adaptogenic and immune-supporting properties Porio Cocos has shown in studies to be helpful for pancreatic cancer, urinary and mental health.

Besides these health-supporting Chinese Mushrooms in powder-form TL Bouillon paste does also contain fresh organic mushrooms. The champignon or “white button” mushroom is the most popular cultivated mushroom and adds a nice mild flavour.

You don’t like mushrooms? No problem. Most people who don’t like mushrooms have usually a problem with the texture of mushrooms and actually like the taste. The mushrooms in TL bouillon paste are a part of the whole flavour package.

My whole family doesn’t really like mushrooms but they do like the flavour of them in meals and sauces made with TL bouillon paste. Eventually, that way they benefit from all the amazing health-supporting properties of mushrooms.

February 24, 2022 By
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Family/ HEALTH TALK

Ashwagandha Benefits for Kids and Teenagers

 

I guess as a female adult we are just naturally interested in health-supporting foods. They are available in different forms such as fresh plant, teas, powders, extracts, or tinctures. The plant I have been looking into lately is Ashwagandha.  

First, it has caught my attention because of its hormone balancing properties. Ashwagandha has the ability to increase estrogen levels. Research suggests higher estrogen levels are associated with decreased incidence of Alzheimer’s and increased cognitive functioning. Quite interesting, right?! Then, after learning about all its other amazing benefits I was keen to incorporate Ashwagandha root powder into my days by using one teaspoon of it in my evening valerian tea. Simple and easy is the way how I get the most done.

Next I was wondering if, and how my family can benefit from it too. It is doable to be a health-conscious person, but the real task is to get the children or even the husband on board. Fortunately, the root powder can be easily mixed into a smoothie or taken in a capsule. I have used a teaspoon in my kids smoothie lately and they couldn’t taste a difference.

BENEFITS

Stress and Anxiety

Ashwagandha is an adaptogen, which basically means it acts systemic – on the whole body – and thus can adapt to current needs. Known as an adaptogen for stress and anxiety related issues, Ashwagandha can be a natural way to enable our kids bodies to handle and tolerate stress way better. Studies have shown that Ashwagandha is an excellent stress reliever. This can be immensely helpful for our children and teenagers. Furthermore, it fights the effects of stress on the brain and has a potent calming effect. Sleep and stress are closely linked – the better the quantity and quality of sleep, the less feeling stressed.

Sleep and Relaxation

This herb can help children to improve sleep and thus decreases not only stress but also improves overall well-being. 
The children from today live in a world of electronic devices. It is basically the first generation being unavoidably accompanied by these gadgets and their electro-magnetic frequencies (EMF) from birth or even earlier on. One of the many negative consequences might be impaired sleep. While reducing their screen time and exposure to EMF itself can significantly improve sleep, some children may need more support to achieve a good night sleep. Ashwagandha root extract is a natural compound with sleep-inducing potential, well-tolerated and improves sleep quality and sleep onset latency.
 

Brain Power

I have a great book about herbalism and there Ashwagandha is categorised in “Herbs that Feed the Brain”. A study has shown that an Ayurvedic compound containing Ashwagandha was effective in reducing reaction time in ADHD and thus improve the attention span. Certain herbs are effective in raising the level of acetylcholine, the most important  neurotransmitter associated with boosting brain power. Studies have shown that impaired cognitive function including inability to learn are associated with decreased levels of acetylcholine.  Obviously it plays a crucial role in cognition and memory.  Research on children with ADHD indicates Ashwagandha raises acetylcholine by inhibiting the activity of the enzyme that breaks down acetylcholine. Furthermore, Ashwagandha root also contains choline, a substance necessary for the formation of acetylcholine.
 

Immune Function

Improving the function of our children’s immune system is something all parents want to achieve. As an anti-oxidant and immunomodulator, boosting immunity is one of the most popular benefit of Ashwagandha. The root activates and increases the levels of enzymes and macrophages, a type of white blood cell of the immune system that engulfs and digests substances that does not have the type of proteins specific to healthy body cells. It also promotes the development of antibodies, which is a major factor in improving the bodies response to a health-threatening infection.
 

Sickness-fighting and Anti-inflammatory

Talking from infection… Ashwagandha has shown to have strong anti-inflammatory, anti-fungal as well as antibacterial properties which helps to fight off sickness. Ashwagandha might be a useful back-to-school supplement, which you could add into your child’s breakfast smoothie to support immune health. A study with Ashwagandha root extract showed lowered rates of infection. It is unclear whether this benefit is due to Ashwagandha’s antibacterial or immune-boosting qualities, or possibly even both.
 

Improved muscular strength and endurance

My son has been playing hockey for several years and my teenage daughter is a dancer since age 6. Ashwagandha is a safe and natural way to support their muscle strength to avoid injuries. In an 8-week randomised human clinical trial involving 40 healthy adult college students, Ashwagandha improved muscular strength and increased endurance, speed, and coordination better than placebo. The dosage used in this trial was 500mg/day of Ashwagandha root extract. 
 
 

Root Powder vs Root Extract

Root powder – made of the whole plant part (such as root powder, which is dried root made into a powder)

Root Extract – made of just key compounds extracted from that part of the plant (i.e., a root “extract”) which are typically provided as a dried powder or liquid.

In most studies they have been using root extract.  You will also need to know the % of specific compound(s) to which the extract should be “standardized” since there are many types and concentrations of extracts. In order to determine how concentrated the Ashwagandha product is, you want to look at the withanolide content. Supplements made of whole plant parts, like root powder, are typically not standardized like extracts.

  • How to choose? When choosing an Ashwagandha product, look for a root powder if you want to mix it into liquids or choose a root extract in capsules containing a certain percentage of withanolide if you want to have a more potent therapeutic dosage.
  • How much to take? Ashwagandha dosage recommendations vary depending on the condition being treated. Please ask your naturopathic practitioner about the right dosage for your family members. If you choose to take Ashwagandha as a dried root powder instead of extract, a typical dosage is about three to six grams per day. The brand which I use recommends 1-2 teaspoon.
  • How to use it? If you choose the more potent root extract, you can buy the capsules and follow the manufacturers recommendations of intake and daily dosage. If you would like to use the root powder instead, you can add 1 teaspoon into a smoothie, hot chocolate, or you can create a warm drink like the Spiced Ashwagandha Cashew Drink in my recipes.

Do you find this information valuable?  There’s nothing better than using natural whole foods to improve our family’s well-being.  Please let me know what types of healing foods you would like to know more about by posting a comment below.

June 7, 2020 By
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HEALTH TALK/ Healthy Living

Important Strategies to support your Immune System

Understanding a Healthy Immune System

Supporting the immune system is not about taking one supplement or avoiding certain foods. There is no quick fix. It’s about a comprehensive strategy to provide your body with what it needs to function at its best. Poor diet, stress, lack of sleep and too little exercise all have an effect and can lower the body’s ability to fight infections and viruses. Along with nutrient-dense foods that help the immune system to be strong, there are other dietary and supplement considerations.

Here are five key strategies to help support the immune system:

  1. Eat a balanced diet to support the health of the immune system and the gut and to help lower inflammation
  2. Take supplements that help the immune system fight pathogens
  3. Exercise
  4. Implement stress management techniques
  5. Make sleep a priority

There are many options listed below. Don’t be overwhelmed. Just start with simple suggestions you know you can implement and then add what you can to build a complete strategy. This will serve you well both now and for years to come.

Inflammation

When the immune system fights pathogenic bacteria or viruses, it martials many elements, in its arsenal, to neutralize the problem. Inflammation, either localized or throughout the body, is part of the tools your immune system uses to help fight anything it sees as harmful to you. Sometimes it’s wrong, as in the case of allergy or autoimmunity. And sometimes it’s right, as in the case of viruses and pathogens.

Too much inflammation can cause severe damage. For example, if there is too much inflammation in the lung, breathing can be impaired, which can be life threatening. Controlling inflammation is also important. Many people are chronically inflamed. Should they contract a virus or bacterial infection, even more inflammation is going to occur, increasing the risk of a serious outcome.

Gut Health

The gut, and the good bacteria that reside there, is a major player for a healthy immune system. You can’t be healthy without a healthy gut. Unfortunately, it’s complicated, but there are foods and supplements that can help, and working with a health practitioner can help should you need a more comprehensive strategy. 

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What Can You Do to Support Your Immune System?

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Eat a balanced diet to support the health of the immune system and the gut and to help lower inflammation

Add more nutrient-rich fruits and vegetables. Variety is the key as well as healthy proteins that provide amino acids, the building blocks of the immune system. Complex carbs like grains and legumes provide substantial energy that the body needs to function properly. Vitamins and minerals are catalysts for all body functions, especially the immune system. 

Nutrients the immune system loves (and these are just a few suggestions):

Ideally you should choose to buy organic. Lowering your exposure to toxic chemicals is just one way to lower inflammation and take some pressure off the body and the immune system. Do the best you can.

  • Essential Fatty Acids: Found in chia, flax, hemp, cold-water fish such as salmon and tuna, butter, eggs, raw nuts and seeds 
  • Vitamin A-Rich Foods: Eggs, butter, cod liver oil, sweet potatoes, carrots, tuna, squash, spinach and other green leafy vegetables
  • Vitamin C–Rich Foods: Citrus fruits, carrots, kiwi, bell peppers, tomatoes, strawberries and other berries, broccoli, cabbage
  • Vitamin E-Rich Foods: Olive oil, avocados, sunflower seeds, walnuts, salmon, turnip greens, mangos
  • Vitamin D-Rich Foods: Cod liver oil, salmon, mushrooms, milk or fortified milk substitutes, eggs 
  • Zinc-Rich Foods: Meats, lentils and legumes, dairy products, vegetables, oysters, sesame seeds, cashews and other nuts, legumes, chocolate and cocoa, baker’s and brewer’s yeast

Lowering Inflammation

Consuming foods that have been studied to have anti-inflammatory properties is a good idea:

  • Omega 3-rich foods such as cold-water fish like salmon and tuna, chia, hemp, flax
  • Herbs and spices: Turmeric, ginger, cinnamon, garlic, cloves, black pepper, cayenne pepper, sage, rosemary, basil, peppermint, coriander, cilantro/coriander
  • Many vegetables have phytonutrients that are anti-inflammatory: Tomatoes, eggplant, peppers, broccoli, cabbage, Brussels sprouts, kale, bok choy, carrots, cauliflower, asparagus
  • Many fruits have anti-inflammatory phytonutrients: Berries, pineapples, papaya, citrus fruits, apples, cherries, avocado, sea buckthorn
  • Hemp oil extract or full-spectrum CBD oil – has anti-inflammatory properties

Gut Health

The simplest way to start is to feed the gut the food good bacteria loves and remove the food it doesn’t. Fortunately, the good bacteria, just like the immune system, love foods that are full of nutrients. That’s not a coincidence. Adding foods that contain good bacteria also helps.

Here are some examples of foods that help the gut:

Probiotic and/or Fermented Foods: Contain good gut bacteria that affect the adrenals, the thyroid, the liver and how our hormones function

  • Cultured vegetables, miso, tempeh, sourdough, sauerkraut, kimchi, kefir, yogurt, kombucha, wine (red or white), unpasteurized beer  
  • Raw honey contains 10 strain of good bacteria and has antimicrobial properties
  • Fermented foods also contain prebiotics so win-win.

Prebiotic Foods: Feed our resident good bacteria and aid good gut bacteria

  • FOS and inulin foods: Jerusalem artichokes, chicory, garlic, onions, dandelion greens, asparagus, bananas, blueberries, almonds, broccoli, cabbage, kale, cauliflower, radish, chia, flax, tomatoes
  • Pectin foods: Apples, pears, lemons, limes, oranges, grapefruit, kiwi
  • GOS foods: Dairy products, legumes
  • Resistant starch foods: Spelt, kamut, barley, oats, cooled white rice, potatoes, sourdough, quinoa, sweet potatoes

Supporting other aspects of the gut

Bone broth provides amino acids that help the intestinal wall lining. Colostrum, aloe vera and collagen also help nourish the gut lining, and all have some anti-inflammatory properties. 

Ode to Mighty Mushrooms: Mushroom are immune system stars.

They have antimicrobial and anti-inflammatory properties.

Plus, they are all prebiotics, so they feed good gut bacteria.

They’re available both fresh and dried (be sure to rehydrate dried by soaking in water for 30 minutes).

Extract powders can also be added to recipes and smoothies or made into teas and supplements. Several companies have created products that contain several types of mushroom combinations and are available as tea or liquid extracts.

Take supplements that help the immune system fight pathogens

For the Gut: Probiotics, glutamine products or formulas, plant sterols, antimicrobials such as oil of oregano, aloe vera or grapefruit seed extract, essential oils such as clove, cinnamon, thyme or lavender. Note: If ingesting essential oils, make sure they are food grade and mix with a carrier oil such as coconut oil. 

What is an antimicrobial supplement or food? There are many supplements which contain phytochemicals that are known as antimicrobial. This means they have the potential to help the immune system fight pathogenic bacteria and viruses. They help “inhibit,” not “kill.” They can be useful for helping to eliminate excess pathogens and do not harm good bacteria.

Immune System Supplements: These supplements are misunderstood because they’re often called “immune boosters.” Many assume this means they will make the immune system more active, and in the case of the inflammation, more will be produced. This is not accurate, and the correct term is “immune balancers.” They can be very helpful to the immune system to fight pathogenic bacteria and viruses. They do not harm good bacteria.

Examples of immune-support supplements include elderberry, echinacea, astragalus, plant sterols, garlic and algae such as chlorella or spirulina.

Exercise

Exercise improves circulation and allows cells and the immune system to function better.

  • Go for a walk if you can, and if you like to jog, then do that too.

  • Look for apps or YouTube videos for exercises you can do at home.

  • Purchase a DVD online for yoga, Pilates or any other any type of exercise that appeals to you.

  • Get up frequently if you are sitting a lot and just walk around your house or apartment for a few minutes.

Implement stress management techniques

Some stress can be helpful for the immune system and inflammation. Too much stress can use up valuable nutrients that are needed by the immune system in other areas of the body. Even if you feel really stressed for periods of time during the day, it’s important to find ways to relax and calm the adrenal glands down and lower the stress hormone cortisol.

Here’s some ideas:

  • Take regular breaks from the news or your work. 
  • Distract yourself: Call friends or family and have a good chat. Watch a favourite movie or one that makes you laugh. 
  • Practice meditation or mindfulness – there are YouTube videos and online apps that can help if this is not something you currently practice.
  • Listen to your favorite music; sing along and dance if you like.
  • Exercise. 
  • Make time for your favourite hobbies.
  • Take an adrenal supplement – there are many. Look for them online or ask at your health food store. Talk to a health professional for more advice. 

Make sleep a priority

The immune system needs the time you sleep to repair and regenerate itself. 

Here’s some tips:

  • Lower stress – it can keep you awake at night.
  • Go to bed at the same time every night and get at least 7–8 hours of sleep.
  • Try to create a proper sleep environment with a completely dark room and no sound distraction. Sleep masks and ear plugs can help where necessary.
  • Avoid caffeine or eating a large meal close to bedtime. Some people cannot sleep on an empty stomach so a light snack such as a piece of fruit or a few nuts is acceptable.
  • Disconnect from electronics like computers, cell phones and even TV at least an hour before bedtime.
  • Read a book, take a warm bath or practice some deep breathing or relaxation exercise before bedtime to quiet the mind and prepare the body to fall asleep more easily and get a better-quality sleep.
  • Consider taking an herbal sleep formula or magnesium, if needed, to help you relax so that you can have a better sleep.

These are just a few suggestions. Think about these and know that you have the ability to help yourself and your family have a healthier immune system.

March 31, 2020 By
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HEALTH TALK/ Nutrition

Why vitamin K2 is important for strong bones

Of course, you know your child needs a diet rich in nutrients to be healthy, grow, and thrive…

….but we all can feel overwhelmed just by the thought of how to provide that nourishment to support optimum health and growth.

Let’s start by learning about important nutrients, if and how we can achieve sufficient intake through our daily meals, and why supplementing might be considered under certain circumstances.

While probably best known for its blood-clotting function vitamin K has way more to offer

Vitamin K is actually a group of fat-soluble vitamins consisting of K1 (phylloquinone), K2 (menaquinones), and K3 (menadione). K1 is primarily found in leafy green vegetables, while K2 is found in fermented foods and some animal foods. Vitamin K2 can also be produced by bacterial fermentation in our intestines. K3 is a man-made synthetic form, which has been shown to cause organ damage and is therefore banned by the FDA in human OTC-supplements. It might be still used in animal feed (dog and cat food, livestock).

While the liver uses vitamin K1 to activate blood-clotting proteins, vitamin K2, on the other hand, is primarily used to help calcium be deposited where it should be. In the bones and cartilage, and not in soft tissue like blood vessels and kidneys. The most studied and known forms of vitamin K2 are MK-4 and MK-7.

Besides contributing to strong bones, vitamin K also plays a role in keeping our heart (1), brain (2), and kidneys healthy. The benefits of vitamin K are endless and also associated with a lower prevalence of metabolic syndrome, which includes insulin resistance and elevated blood glucose levels (3).

Vitamin K2 plays an important role in pediatric health

Childhood is the time of bone growth. That’s why this vitamin plays an important role in pediatric health. Research shows that vitamin K2 deficiency is very common among infants and children.  Generally, we associate calcium with strong bones but research shows that low vitamin K intake enhances fracture risk (4).

A vitamin K deficiency during pregnancy can cause newborns to be deficient in vitamin K too. Vitamin K crosses poorly the placental barrier and MK-4 is preferred over K1 (5). Studies have found that maternal supplementation with vitamin K can help improve a newborn’s vitamin K status (6).

A nourishing foundation

There is no way around a nourishing foundation to help children grow and mature into healthy adults.

A major step in bone development happens between childhood and adolescence. Up to 90% of peak bone mass is created by age 18 in girls and age 20 in boys. Studies have shown, in order to build strong and healthy bones in children, optimum bone mineralization is required which can only occur in the presence of adequate vitamin K2.

A time of rapid growth usually requires more nutrients (7). This can be achieved by serving leafy greens with every meal, adding spinach to a smoothie, eating fermented foods, or taking a K2 (MK-7) supplement.

Causes of vitamin K2 deficiency

Deficiency can have multiple reasons. A lack of vitamin K rich foods, disturbed fat digestion, and poor gut health are some of the problems which might contribute to deficiency, but there is another big factor leading to weak bones.

Who would have thought that fortified foods could be bad for us? Excessive intake of calcium and/or vitamin D can mess with our bone matrix. Today’s foods are not only laden with sugar and additives they also tend to be fortified with large amounts of calcium and vitamin D.

Calcium and vitamin D are for sure important nutrients, however, excessive consumption of it in the absence of vitamin K2 can lead to calcium built up in soft tissue like arteries, instead of in bone matrix (8). Vitamin K2 is crucial to help calcium to get on its way into the bone matrix. Increased bone mineral density does prevent bone fractures in children and adults.

Although a deficiency of vitamin K used to be rather rare, environmental factors, food manufacturing, and increasing intestinal disorders might impede vitamin K intake and absorption.

Recommendations for vitamin K2 supplementation

The optimum way to get nutrients is, no question, through the foods we eat, but as mentioned before there might be disturbing factors, which make supplementation necessary.  Picky eating, malabsorption, medications, imbalanced eating, fortified foods, all of that can lead to insufficient intake of our daily required nutrients.

If you or your child is taking a calcium or vitamin D supplement I would definitely recommend combining it with a vitamin K2 product. When looking for a vitamin K supplement, it is good to know that research has shown that the K2 form MK-7 has shown better results than MK-4 and even vitamin K1 for half-life, bioavailability, and safety for children.

Supplementation with MK-7 is an effective way to improve vitamin K2 levels in children and adults over the age of 40 (9). In those age groups, research showed the greatest vitamin K2 deficiency and the highest responses to vitamin K2 supplementation.

A two-year study from 2008 found that children with superior vitamin K levels were more likely to have stronger and healthier bones than children with poor vitamin K status (10). A year later, those same researchers found that 8 weeks of supplementation with vitamin K2 (MK-7) was sufficient to significantly improve vitamin K status in healthy pre-pubertal children (11).

Vitamin K is broken down very quickly and excreted in urine or stool. Therefore it rarely reaches toxic levels in the body even with high intakes, as may sometimes occur with other fat-soluble vitamins.

Ask your family doctor or medical professional of your choice about dosage recommendations.

Food sources of vitamin K

The highest food source of vitamin K is natto (fermented soy), followed by leafy greens (collards, bok choy, turnip greens, spinach, kale), broccoli, and smaller amounts in fermented dairy products, organ meats, and eggs.

References

  1. https://www.ncbi.nlm.nih.gov/pubmed/9052783
  2. https://www.ncbi.nlm.nih.gov/pubmed/8785182
  3. https://www.ncbi.nlm.nih.gov/pubmed/25835288
  4. https://www.ncbi.nlm.nih.gov/pubmed/11706280
  5. https://www.ncbi.nlm.nih.gov/pubmed/1627060
  6. https://emedicine.medscape.com/article/126354-overview
  7. https://www.ncbi.nlm.nih.gov/pubmed/24296867
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/
  9. https://www.ncbi.nlm.nih.gov/pubmed/24296867
  10. https://www.ncbi.nlm.nih.gov/pubmed/18279558
  11. https://www.ncbi.nlm.nih.gov/pubmed/19450370
October 22, 2019 By
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HEALTH TALK

6 Important Points to Support the Immune System

 

Is there really such a thing as flu season?

Winter is usually the season where we get less sun exposure. This causes our vitamin D level to drop. This deficiency makes us more susceptible to viral infections, including flu viruses. These so far known 200 or so flu viruses are actually present all year round. So we basically get exposed to flu and other viruses all the time. Yes, our bodies are doing a damn good job defending and protecting us from getting sick.

...until we get deficient.

Our immune system response to a high number of viral particles causes the production of a chemical called, cytokines. It is our immune system fighting a viral infection, which eventually causes flu-like symptoms such as muscle pain, headache, increased mucous production, or fever.

What can we do to not get sick?

Don’t allow viruses to reproduce! Viruses can only proliferate by infesting our cells.

Shut the front door and keep it locked by strengthening cell health.

 

1. Get outdoors for adequate vitamin D (cholecalciferol)

Rather known as a vitamin,  cholecalciferol is actually both, a nutrient we eat and a hormone our bodies make. It is a hormone that stimulates cell DNA to produce a variety of microbe-fighting proteins. Amongst these proteins is cathelicidins, an internal antimicrobial. With the help of vitamin A, which keeps our cells safely locked, viruses get destroyed by cathelicidins.

We get vitamin D mostly from sun exposure.  Other sources are fish, mushrooms (if grown with sun exposure or UV light), eggs and fortified products such as milk, where synthetic vitamin D is added. It is best to load up on vitamin D by going outside on sunny days.

In regards to supplementation, the USDA's official recommendation for children and adults age 9-70 is 600IU (15mcg). However, these guidelines are overly conservative about the recommended intake, and they do not give enough weight to some of the latest science on vitamin D and health. Many of us are likely to need more vitamin D than even these new government guidelines recommend. (1)

For more information on the many health benefits of vitamin D go to Vitamin D Council or The Nutrition Source.

2. Offer fruits and vegetables that contain carotenoids

Produce, which is dark red, green, yellow, and orange contain carotenoids. Our body converts carotenoids to vitamin A, IF nutrient absorption/digestion, and thyroid levels are adequate. Vitamin A locks up cell membranes, which prevents viruses from getting inside the cell to make copies of itself to infest. The reproduction and increase of viral particles are the cause of cytokine raise and us feeling sick. Successfully locked out viruses will be destroyed by our immune system.

Prepare a platter of colourful fruit and vegetables as an after-school snack. My kids are hungry when they come home from school. Fruits or veggie sticks with dip can do the trick to keep them from rummage through the pantry in the search for a quick - usually sweet - fix.

3. Hydrochloric acid for defense and nutrient absorption

Hydrochloric acid (HCl) is stomach acid. Children are often born not producing adequate hydrochloric acid and elderly often have decreased production. This is why these two groups are more susceptible to infections. HCl production can be indirectly measured by a blood test, which checks red blood cell size. The size can indicate a nutritional deficiency of iron or B12.

B12 deficiency is often caused by inadequate HCl production. Ask your doctor about MCV (mean corpuscular volume) for more information. Typical signs of poor digestion are stomach cramps, bloating, brittle nails, feeling tired after meals, eczema, aversion to meat, or feeling full but still hungry. There are several ways to increase HCl and thus improve digestion and related symptoms.

Drinking lemon water upon waking can help to kick-start stomach acid production (squeeze ½ lemon into warm water).

You might also add 1 tablespoon of raw apple cider vinegar into warm water and drink 15-30 minutes before each main meal.

My children's favorite drink is Kombucha. It tastes like a sparkling lemonade and delivers healthy bacteria for gut health.

Fermented foods or drinks contain organic acids, enzymes, and probiotics which help to improve digestive juice secretions. Their anti-microbial effect, helps to reduce the bacterial load in the stomach.  Keeping bacteria such as H Pylori levels down is important for the body to be able to produce enough stomach acid.

4. Support healthy thyroid function

Thyroid hormones are involved in many physical processes such as growth, puberty, producing energy and heat. The produced heat keeps the body temperature in a certain range. 37 Celsius (98,6F) is the perfect body temperature to maintain health. Low body temperature makes us susceptible to fungal overgrowth. A balanced thyroid gland produces energy which is important for the immune system in order to work efficiently.

Children can be affected by low thyroid function in the same way as adults. It causes low energy, which slows down many physical processes such as digestion and the immune system. So if your teenager is feeling constantly cold, struggles with acne, constipation, doesn’t get out of bed in the morning, shows decreased performance in school, or has low energy in general. It might be an idea to check thyroid levels and focus on thyroid-supporting nutrients. Check out endocrineweb.com for more information on children and low thyroid hormones.

5. Don’t forget vitamin C

Talking from the immune system, of course, I have to mention vitamin C. Known as a strong antioxidant, it is also virucidal. What means, it literally kills viruses.

Injections of megadoses of vitamin C were successfully used in treating polio, diphtheria, herpes zoster (shingles), herpes simplex, chicken pox, influenza, measles, mumps, and viral pneumonia in the middle of the 20thcentury. (3) To make sure everyone gets enough vitamin C, don’t forget to serve fruits and vegetables on a daily basis. Papaya is an excellent source of vitamin C (224% DV) followed by bell peppers, broccoli, Brussel sprouts, strawberries, pineapple, oranges, kiwi, cantaloupe, and cauliflower.

The recommended daily intake of vitamin C is 45mg for children age 9-13, 75mg for boys age 14-18, and 65mg for girls age 14-18.

Similar as with vitamin D, the guidelines are overly conservative about the recommended intake, and they do not give enough weight to some of the latest science on vitamin C and health. Many of us are likely to need more vitamin C than these government guidelines recommend. To treat accute illness vitamin C can be taken up to the amount until bowl tolerance. A person with a severe cold might take 60,000mg to 100,000mg per day before reaching bowel tolerance. (4)

6. Every cell needs iodine

I mentioned why thyroid health is crucial to a functioning immune system. The thyroid gland needs iodine, but iodine has other benefits too. Including being a scavenger for free radicals, stimulating and increasing the activity of antioxidants to provide a strong immune defense.

Iodine is swabbed onto the skin before surgery because no bacteria, virus, or other microorganisms can survive in an iodine-rich environment.

Due to depleted soils, avoidance of certain foods (fish, eggs, dairy), and manufacturing methods (increased exposure to bromine) it is even more important to care about adequate iodine intake. Bromine is a chemical compound frequently used in flame-retardants (which are used on furniture, and yes, even on kids pj’s), baked goods, cell phones, plastic, dye, soda, and prescription drugs.

Bromine competes and replaces iodine in our body. Avoid the exposure to bromine and include more iodine-rich food into your diet. Seaweed is one of the best sources for iodine. Seafood in general, dairy and eggs are good sources too. The trace minerals iodine and selenium work together. Just one Brazil nut provides 95,5mcg selenium (174% of Daily Value). Iodine is an essential component of immunity. Important to mention, mild to moderate maternal iodine deficiency has also been associated with an increased risk for ADHD in children.

The best source which works for my children is seaweed. The little sheets of seaweed (Nori) are available in snack-sized packages and in different flavors from sesame to bbq. We like them in combination with our homemade tuna spread.

The recommended daily intake of iodine is 120mcg for children age 9-13 and 150mcg for children and adults age 14+ (5)

Feel free to contact me for more questions or support to improve your family's nutrition and health!

  • Immunology 101
  • Food Basics, Body & Mind
  • Macro- and Micronutrients
  • Seasonal Food List
  • 3-Day Meal Plan
  • Recipes included

Download a FREE Immune-Boost-Guide



October 24, 2018 By
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HEALTH TALK/ Nutrition

Sometimes we need SIMPLE – no reason to feel bad about it

Today’s post is about keeping it simple!

Not enough time to cook a meal which contains healthy vegetables? No problem.

Just remember that simple doesn’t have to be less nutritious!

Do you think that the daily diet of a nutritionist consists of fancy looking meals as shown in these delicious and mouth-watering pictures which you can find on food blogs and in magazines?

Nope. Unfortunately, this is not true, at least not in my reality.

Even though I know which nutrients we need to eat to support our health, it still doesn’t mean that I always have the time or desire to chop, cut, and snip vegetables.

A simple meal can also be very delicious and nutritious without spending much time in the kitchen.

This post is about increasing nutrients and preparing meals for our family which do provide vitamins, minerals, and phytonutrients to support healthy growth and happiness…

…but sometimes we tend to over-complicate things.

So let’s bring nutrient-rich foods on the table without the hassle. To say that’s sufficient is understated. It’s totally perfect!

Whatever you have managed to cook on a busy day, vegetables should ALWAYS be included in every meal. In our family, the vegetable part has been often in the form of a salad. No matter what kind of meal my parents were cooking we always had a salad with it.

To get things straight. Life can get busy and we don’t have to feel bad about a quick-solution-dinner because sometimes food has to be on the table “pronto”.

Skip the perfectly looking salad with the creatively designed fancy dressing and offer a variety of raw freshly cut vegetables instead.

Kids love simple foods!

Buying organic produce will provide higher nutrient content, is less treated with chemicals, supports sustainable farming and doesn’t poison our environment. Eating vegetables in their raw state does also prevent vitamin and mineral loss during the boiling process.

Choose vegetables which your children like and which they dislike. Making them try new foods or re-try foods which they usually don’t prefer will help to keep their taste buds curious and adventurous for new taste experiences.

  • Celery has antioxidant and anti-inflammatory health benefits. The non-starch polysaccharides in celery seem to be especially important in protecting the digestive tract from inflammation. Besides being an excellent source of antioxidants it also contains essential enzymes and other nutrients such as vitamin K, vitamin C, vitamin B6, folate, and potassium. Celery provides a great amount of fiber and its high water and electrolyte content prevents dehydration. Celery contains liver supporting compounds, helps to reduce bloating and acts as a diuretic. Celery juice is used as a laxative and might help to regulate bowel. To keep nutrients fresh and effective chop up the celery just before eating and don’t store longer than 5-7 days after purchase.

 

  • Bell Peppers have incredible health benefits. The yellow, orange and red are well-known for the carotenoid content. Bell peppers are part of a food family known as nightshade vegetables. Botanically it is a fruit but nutritionally considered a vegetable. They contain lutein and zeaxanthin which are beneficial for eye health by protecting the macula from damage. Bell peppers contain more vitamin C than oranges. One bell pepper will provide more than twice the amount of daily recommended value of vitamin C and ¾ of recommended vitamin A. Both vitamin A and C are well known to boost the immune system and protect from infections.

 

  • Carrots are one of the vegetables richest in carotenoids. One of the carotenoids is beta-carotene, which the body converts into active vitamin A. This vitamin is needed for healthy growth and development, healthy skin, wound healing, immune system function and good vision. Carotenoids, lutein, and zeaxanthin are antioxidants which are essential for eye health and reduce the risk of eye disorders and age-related vision loss. Certain minerals in carrots are antibacterial which can be beneficial for dental health to prevent cavities. The high amount of antioxidants found in carrots protect against oxidative damage from free radicals. That decreases inflammation in the body and helps to improve overall health. Research has also shown that a healthier bone mass can be achieved by simply adding one serving of carrots per day. It makes clear what can be accomplished with a small change in our child’s daily diet.

 

  • Cauliflower is a member of the cruciferous family along with vegetables such as broccoli, Brussel sprouts, kale, and cabbage. The health benefits of cruciferous vegetables are very well studied and known for its cancer-fighting properties. Cauliflower is also rich in antioxidants and anti-inflammatory compounds. One cup of cauliflower contains 77% of the daily recommended value of vitamin C which is important to keep our immune system healthy to fight off infections and diseases. Amongst other nutrients, cauliflower does also contain vitamin K which is important for blood clotting, calcium metabolism, and healthy bones. Certain compounds in cauliflower support liver function which in turn improves detoxification and waste removal. If you want to enjoy the full potential of the phytonutrients it might be best eaten raw. Boiling cauliflower in water can draw out its beneficial nutrients.
March 27, 2018 By
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HEALTH TALK/ Nutrition

Nutrients to Improve Eyesight

Inspired by foods good for eyesight I took a closer look at a salad and its ingredients which my mother would have made a lot when I was a child. Now, as a mother myself, I prepare it for my children as well. I adapted my mother’s original version by adding 3 more ingredients to increase nutrients for optimum vision.

A salad good for eyesight has to be something with carrots, right!? Not only…

The two super-nutrients essential for eye health, which might be even able to restore your vision,  are Lutein and Zeaxanthin and are found in green leafy vegetables, eggs and all yellow or orange colored vegetables and fruits.

Lutein and zeaxanthin are carotenoids, which are the plant pigments that give color to many fruits and vegetables. These particular two carotenoids are found in our retina and throughout out visual system. Other carotenoids are found in our eyes, but only lutein and zeaxanthin are highest in the macular center where they act as an antioxidant and cell regenerator.

Studies and clinical trials are confirming that these essential and superior functions of macular pigment decrease oxidative stress in the retina and enhance vision in both normal and diseased retinas. Read the full study

“Observational studies have reported that increased dietary intake and higher serum levels of lutein and zeaxanthin are associated with lower risk of age-related macular degeneration“.

Throughout this post, you will notice how much science is actually done and freely accessible to us. If you haven’t believed how much impact nutrients from foods can have on our health read through the research linked in this post.

KALE. Everyone knows by now that these green leaves are superior in nutrients (kale, turnip greens, collard greens, spinach) As mentioned before they are high in lutein and zeaxanthin.

CARROTS. No question about that. They are beneficial for vision. They are high in vitamin A, which is a fat-soluble vitamin and a powerful antioxidant. Compounds found in vitamin A are converted into a substance called “retinal” which plays a fundamental role in the adaptation of the eye to low-light conditions and night vision. Vitamin A keeps our epithelial cells functioning. Epithelial tissue builds the layer, such as skin or mucous layer in the mouth, which covers our organs and body. No wonder that a deficiency will reflect symptoms concerning our internal and external lining. In our children, we might notice a deficiency in vitamin A by symptoms like respiratory issues (asthma), frequent infections, brittle hair, dry and bumpy skin on the elbows, knee area or backside of the arms, dry eyes, night blindness, and sensitivity to light.

Carrots are also a good source of vitamin B6, which is important for proper function of the nervous and immune system, as well as the manufacturing of red blood cells and thus oxygen supply in the blood. It is involved in the health and functioning of the circulatory system which supports blood flow and blood glucose balance. Maintaining good blood flow and a low blood glucose level is crucial for the fine capillaries in our eyes.

FLAXSEED contains another nutrient important for eye health: Omega 3. Flaxseed oil contains a plant-based omega-3 called alpha-linolenic acid (ALA) which gets converted by enzymes into EPA and DHA. In my recipe, I use Udo’s Choice Omega 3-6-9 Oil Blend + DHA as a source of omega 3.

Several studies, including one published in the February 2001 issue of the American Journal of Clinical Nutrition (AJCN) indicate that eating larger amounts of fish or Omega-3s may help promote macular health. Omega-3s can help reduce dry eye syndrome, a chronic eye disease caused by a decrease in tear production or increase in tear evaporation.

A deficiency or imbalance in children might cause symptoms like hormonal and mood imbalances, difficulties to focus and learn, behavioral problems, hyperactivity, dry skin, cracked heels, sleep and energy-related symptoms.

KIMCHI or kimchi juice is part of this recipe. Fermented foods help to maintain a healthy gut flora which is essential to produce B12. This vitamin is also found in liver, lamb, beef, and seafood, but with the help of bacteria, our body is actually able to produce its own B12. B12 is important to maintain a healthy nervous system, therefore it isn’t surprising that one of the symptoms of deficiency is that the optic nerve becomes brittle, with the result of decreased vision. https://news.harvard.edu/gazette/story/2009/02/vitamin-b-and-folic-acid-may-reduce-risk-of-age-related-vision-loss/

There are a plethora of symptoms related to B12 deficiency in children which shows the importance of feeding our body the beneficial bacteria or foods like liver. Fatigue, lack of appetite, developmental or growth delay/regression, tingling or burning sensation in extremities, concentration and memory problems, even changes in personality are only a few of the symptoms.

LEMON. A study published in the Journal of Neuroscience discovered that cells in the eyes need Vitamin C in order to work properly. Study co-author Henrique von Gersdorff, Ph.D., commented: “We found that cells in the retina need to be ‘bathed’ in relatively high doses of vitamin C, inside and out, to function properly”. https://www.worldhealth.net/news/vitamin-c-vital-vision/

Kale, carrots, and parsley are a great source of vitamin C too!

Deficiency in children causes many symptoms, some of them are a weakened immune system, fatigue, depression, connective tissue defects, inflamed and bleeding gums, rash, and impaired wound healing.

ZINC is also critical for vision. It plays the vital role of bringing vitamin A from the liver to the retina, where it produces melanin – the protective pigment in the eye. As a result, zinc concentrations in the eye are very high, especially in the retina and the choroid, which is the tissue layer that lies beneath the retina. It helps sense light and send nerve impulses to the brain. Research has shown that zinc levels in the retina decline in tandem with vision loss.
There is a small amount of zinc in carrots and kimchi, but there are better sources for zinc such as lamb, beef, chickpeas, cashews and pumpkin seeds. Feel free to add some crushed cashews or pumpkin seeds to this recipe.
Symptoms of deficiency might be changes in appetite, loss of the senses of taste and smell, hair loss, digestive problems, chronic fatigue, low immunity, slowed wound healing and issues with concentration and memory.

TURMERIC & BLACK PEPPER are the cherry on top! The superior anti-inflammatory properties of turmeric combined with black pepper and healthy fats provide an extra boost for nutrient absorption. Turmeric supports glutathione synthesis, which is an important antioxidant for vision.

If you ever wanted to incorporate fresh turmeric root into your children’s meals but you didn’t know how… This is the perfect opportunity!

As you can see this salad is offering all the nutrients important for maintaining or even improving eyesight!
Hop over and have a look at my Eyesight Salad in the recipe section!

March 13, 2018 By
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HEALTH TALK/ Nutrition

Costco Healthy Food Finds

On my last shopping tour at Costco, I have found some great organic products.

If you don’t live on a farm, grow your own veggie garden, butcher your own meat, and milk your own cows it is quite difficult to not buy any packaged foods. So let’s talk about some “pre-done” foods which you can incorporate into your busy day without any guilt!

Supermarkets are flooded with processed, pre-packaged and ready-to-eat foods but it needs some label reading and knowledge to “separate the wheat from the chaff”.

If you think you can blindly trust the food industry and hope that they only use the best nutritious ingredients in their products… Think again.

Some products aren’t even real food rather “food-like” products.

The only person you can trust for putting natural whole food on your plate without any nasty ingredients, pesticides or artificial color and flavoring is YOU!

I help you find the good stuff because there are companies which truly care about natural food and our environment and they need OUR support by choosing their products in the supermarket aisle. As consumers, we have so much power which we should use mindfully!

I cook from scratch most of the time but with bread and cereals, it happens that breakfast (and school lunch) can become the meal of the day which does contain some sort of “pre-done” food.

And let’s be real…kids love ready-to-eat food! Is this something I want to provide? Not necessarily, but life get’s busy and remember we “separate the wheat from the chaff”!

Besides convenience, another advantage of these products is the aha-moment when my children read the ingredients on the package and notice how easily they could copy it – completely homemade and from scratch. Yes! The best store-bought products are the ones which are indeed very simple in their ingredients and manufacturing process.

1. Nature’s Path Superfood Oats

This product is kept simple in terms of ingredients and provides a no-fuss preparation which is ideal for a school lunch. Many school bistros have a microwave which can be used to heat up a cup of water (supervised, depending on child’s age). Simply stir pouch content into hot water. Done!

I don’t like microwaves, but I would be willing to compromise to heat the water in it, not the oats! Another option would be to pack a thermos with hot water with their lunch (also depending on child’s age).

Oats are naturally gluten-free. They might be contaminated if processed in plants that also process wheat, barley, and other gluten-containing grains. People with celiac disease might need to look for oats with the certified gluten-free label.

While some people can’t tolerate oats they might have a healing effect on others.

If you want to read what science shows us about oats, read this article from  Sayer Ji/Greenmedinfo.

This product can be easily copied at home with your own ingredients, but it is actually a good quality and price-performance ratio. The apple cinnamon mix is without any nuts in case your child’s school is nut-free. Costco price cad$9.99/24 pouches/960g total

2. Nature’s Path Golden Turmeric Cereal

Turmeric has gotten very popular because of its superior anti-inflammatory properties

No wonder it has now found its way into a healthy breakfast cereal. This product is also certified as gluten-free since it is made of organic corn. It has a pleasant taste of cinnamon and honey.

Any corn products which are not labeled as organic are very likely genetically modified. GMO foods have been shown in studies to be carcinogenic.

A healthy balance between protein and carbohydrates is very important because it is so easy to overeat on carbs. So keep in mind shifting between cereal, eggs or yogurt as breakfast options to avoid imbalances and monotony. Costco price cad$7.99 for a box of 793g

3. Terrafertil Dried Golden Berries

Goldenberries aka gooseberries or physalis have a great flavor profile, not too sweet and not too tart. The sugar content is lower compared to other dried fruits. 40g (1/3cup) of goldenberries have 14g of sugar. Dried cranberries from Fruit D’Or or dried Deglet Noor dates have around 27g sugar per 40g fruit and the same amount of dried raisins from SunMaid have 29g of sugar.

Dried fruit is often treated with sulfur dioxide as a preservative to extend shelf life, kill bacteria and to avoid discoloration. A study also shows that people sensitive to sulfur dioxide or with asthma can react to it. I personally avoid dried fruit which is treated with sulfur dioxide, therefore I like this product even more because it is treated with pineapple juice as a natural alternative.

Goldenberries are an excellent source of antioxidants, vitamins A & C, minerals, and B-complex vitamins.

A simple healthy snack option while providing all the important nutrients for the health of eyes, nervous and immune system. Costco price cad$13/567g

What are your favorite packaged foods? Share in comments.

February 24, 2018 By
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HEALTH TALK/ Nutrition

Homemade Vanilla Cashew Milk vs Store-Bought

Some children do not feel hungry in the mornings.

I can see that in my son. He would eat breakfast during the week because he doesn’t want to get hungry before lunch break, but on weekends he wouldn’t eat breakfast until one or two hours after he woke up.

To fill the gap with some nutrients I would occasionally prepare a homemade vanilla milk until he feels ready for breakfast. My son likes vanilla milk, but this recipe can be easily converted into chocolate milk by simply adding cacao powder to the ingredients.

Let’s explore the nutritional value of my vanilla milk compared to a store-bought ready-to-drink vanilla milk.

You can use dairy or non-dairy milk for this recipe. I use cashews for the milk because it is easy to make. Even if you don’t have the latest fancy high-speed blender – cashew milk does not require straining. That means, it is made quickly and the cashew milk isn’t stripped of its fiber and nutrients. Cashews will produce a nice creamy texture and a pleasant, less nutty, sweet taste.

⇒ Cashews

are rich in copper, phosphorus, manganese, magnesium, and zinc.
Copper is an essential component of many enzymes involved in iron utilization, free radical defense, development and elasticity of bone, connective tissue and blood vessels, as well as the production of the skin and hair pigment, called melanin. Inadequate copper intake can lead to many health problems, such as anemia, brain disturbances, joint problems and increased susceptibility to infections.
Magnesium is also a vital mineral to health. By balancing calcium, it helps regulate nerve and muscle tone. With too little magnesium, calcium can access nerve cells uncontrolled and by sending too many messages it can over-activate the nerve cell.
Zinc participates directly in the activity of enzymes. It is important for immune function, skin health, sensory organs and male reproductive health. Acute depletion of zinc can cause loss of the senses of taste and appetite.

⇒ Dates

have powerful healing properties. Besides containing nutrients like iron, fiber, vitamin A, potassium, and B-vitamins, research shows how incredible health benefits dates have to offer by providing information which induces biochemical interactions. These benefits can’t be simply listed like minerals and vitamins.

⇒ Egg Yolk

contains the fat-soluble vitamins A, D, E and K. Healthy omega 3 for brain health and the antioxidants lutein and zeaxanthin essential for vision. Folate, choline, and B12 are very well known for their important role in brain development and a healthy nervous system. According to Ph.D. Chris Masterjohn, eating egg yolks may even be an ideal way to resolve common nutrient deficiencies, including vitamins A, E, and B6, copper, calcium, and folate.

⇒ Vanilla beans

contain antioxidants, which are known to prevent cell and tissue breakdown, stimulate the body’s natural regrowth and eliminate free radicals. Vanilla isn’t just an aroma, it actually enhances immune health, decreases stress and supports faster recovery. You don’t get these benefits from artificial aromas or flavors.

⇒ Cacao powder

is rich in antioxidants, calcium, fiber and many more phytochemicals that have incredible health benefits throughout the body. Studies have shown that dark chocolate affects our emotions, mood and brain function by raising serotonin levels, a neurotransmitter which is known to influence mood, social behavior, and many other mental processes.

Let’s have a look at the ingredients of a popular, store-bought vanilla milk for children.

Nesquik Vanilla Ready-to-drink beverage ingredients:

LOWFAT MILK WITH VITAMIN A PALMITATE AND VITAMIN D3 ADDED, SUGAR, AND LESS THAN 2% OF MODIFIED CORN STARCH, NATURAL AND ARTIFICIAL FLAVORS, CALCIUM CARBONATE, CELLULOSE GEL, POTASSIUM CITRATE, GELLAN GUM, CELLULOSE GUM, CARRAGEENAN.

Fortified milk often contains synthetic forms of vitamins. Vitamin A palmitate is a synthetic version of the essential nutrient vitamin A.

“In virtually every study on vitamin A toxicity, it is isolated, synthetic supplements that are associated with adverse effects, not foods….”

You can read more about it here: http://naturalsociety.com/why-synthetic-vitamins-should-b…/…
Follow us: @naturalsociety on Twitter | NaturalSociety on Facebook

These synthetic vitamins often come attached to other chemicals. vitamin A palmitate in a carrier can consist of a combination of any of the following: corn oil, water, polysorbate 80, propylene glycol and glycerol monooleate.

Refined sugar might be GMO and is stripped of its minerals, causing depletion of your body’s own minerals in order to get synthesized and eliminated. The label of a 14 oz bottle shows 22g of sugar, but don’t get fooled by serving sizes. The 14oz bottle is supposed to be 2 servings which ups the sugar content to a total of 44g.

Corn starch is GMO if not labeled as organic and might cause blood sugar imbalances due to its fast conversion into glucose.

The term “natural” isn’t regulated. Natural flavor doesn’t really tell you what it is and how it is made. Artificial vanillin is made either from guaiacol or lignin.
Guaiacol is a fragrant liquid obtained by distilling wood-tar creosote or guaiac (resin from the guaiacum tree)
Lignin is a class of complex polymers that give woody plants their structure.

Calcium carbonate is a mineral naturally derived from the earth’s limestone, marble or sedimentation of crushed marine shells.
It is used by the food industry to control acidity, as a white food colour, firming agent, nutrient for yeast or an additional calcium source. Due to the acidity-lowering effect calcium carbonate might decrease stomach acid and thus lead to digestive upset, constipation, and gas. Too much calcium or impaired calcium metabolism can cause calcification of soft tissue.

Cellulose is an indigestible carbohydrate. It has no caloric value. For this reason, cellulose has become a popular bulking agent in foods. The gelling action of cellulose, when combined with water, provides both thickening and stabilizing qualities. The fact that this product contains both cellulose gel and gum (AND Gellan Gum and Carrageenan), makes me wonder if it is split into multiple ingredients to simply keep the “bulking agents” visually lower in the list even though it is an ingredient of a higher amount.

Potassium Citrate is used to regulate acidity (ph) in a product.

Gellan Gum is a food additive produced by bacterial fermentation. It adds creaminess and might be a good vegan alternative to gelatine, but it also might alter our own bacterial intestinal health and cause digestive disturbances.

Carrageenan is made from red algae and used as a thickener. The history of carrageenan is quite controversial because its inflammatory potential and the fact to create gastrointestinal issues.

If you have made it so far through this post it will be clear why to stick with natural whole foods!
No question, the convenience of processed foods are very tempting, but taking a look at the ingredients will help to understand that convenience in regards to foods often is not worth the health issues.

Head over to my recipes to see how I make it!

February 21, 2018 By
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HEALTH TALK/ Nutrition

Get organized with Real Plans amazing Meal Plan

It’s not that I would not want to support you with my own personalized meal plan, but I know that some families are doing really well with healthy food choices and cooking, and the only thing they might need a little help with would be inspiration, new recipes, and organization.

Why I like Real Plans – and really use it.

If you are like me, grocery shopping might rather look like grabbing produce and other food items (organic, of course ;D) spontaneously while strolling through the supermarket aisles in the hope of inspiration and sudden meal ideas.

Yep, that’s me. Very often. I mean it still works out for me to get healthy meals on the plate, nothing wrong with some freestyle cooking. I like getting inspired while I do groceries, but being a little bit more organized would mean less racking my brain over meals and no last-minute cooking challenges.

A great feature, I can import my own recipes and copy it into my Meal Plan as often as my family likes to eat it. For me, the issue with a meal planner was always that it gives you inspiration on one side, what is nice and welcome, but on the other side, you don’t want to experiment with new recipes all week long.

So I really like the idea of simply organizing my own recipes in a smart way!


Being more organized will prevent moments of quick and less healthy food choices.

I like the cooking style of “create something delicious with whatever is in your fridge” (I kind of inherited it from my father) but usually, it turns out that I buy the same food over and over again. So it is time to get some inspiration and new meals to start expanding and enhancing the culinary taste buds of your family members.

Because cooking healthy dinners every day is tough!

Check out Real Plans and you will be amazed how detailed the options are to search or personalize your meal plan.

You can choose your diet style, ingredients, seasons, cuisine, and many other features. You can exclude foods which you don’t like (or your kids), and as I said before, you can write your own recipes or paste a recipe link which will import the complete recipe in no time into your personal recipe box.

Let’s say you want meat only on specific days, no problem, just choose your main ingredient in an advanced filter.


I just love how multifunctional this program is!

The program itself is awesome, very versatile, and easy to handle. A huge plus for convenient grocery shopping is the Real Meal App (android and apple), which makes life simply easier with an overview of your meal plan, timeline, and grocery list right on your phone wherever you are.

The timeline changes with each recipe you add or delete and tells you when to thaw/soak/prep ingredients and any other tips and tricks you need to know about preparing each dish. Same with the shopping list. Add or remove items dependant on the items you already have in your fridge. The list is categorized into food groups according to how you usually find them in the store.


Watch this video about Real Plans and see how amazing it is

Upgrade your Recipe Box and include famous Food Blogger

The recipe box contains over 1840 fool-proof real food recipes and the option to upgrade your content with recipes from well known and fabulous food bloggers such as Nourished Kitchen, Nom Nom Paleo, Naturally Ella, PaleoOMG, Whole30, Autoimmune Wellness, Wellness Mama, Tasty and Yummies, The Paleo Mom, Fed and Fit, Carlsbad Cravings, Well Fed, Home Health & Happiness, Cookie & Kate, as well as Stupid Easy Paleo.

You see, Real Plans has a lot to offer.

If you are looking for a tool to manage and organize your meals and shopping list while taking care of your families preferences, don’t look any further. I have tried other meal planners before and this one is my personal winner.

If you sign up to Real Plans with this link it will support my work as a nutritional educator and my passion to help children live a healthy life. Thank you!

If you need nutritional support and prefer a customized meal plan which helps to balance your child’s nutrient deficiencies and health issues…
Contact me and book a meeting online or in person.

February 15, 2018 By
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HEALTH TALK/ Nutrition

Creating Healthy Habits – Bone Broth

A cup of broth a day keeps the doctor away…

The health benefits of bone broth are no longer a secret, but many may find it difficult to integrate it into their daily meals. The nourishing effect is so convincing that broth earns to be consumed on a daily basis.

Many children suffer from digestive issues, allergies, and mood disorders. Meat stock and bone broth are an excellent way to heal and nourish the gut. A lot of research has been happening in the field of gut microbiota and its connection to diseases, mood, and mental health. Over 70% of our immune system cells are located in the gut lining. 

If you want to fix your child’s health, start with the gut.

Continue Reading…

January 11, 2018 By
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