Articles
Food Fact: Asparagus
Did you know that asparagus is one of the most amazing nutritionally well-balanced vegetables and low in calories. It is known to be high in anti-inflammatory nutrients, may boost energy, cleanse the urinary tract and neutralize excess ammonia. Asparagus is a good source of: Vitamins C – important for proper functioning of the immune system Vitamin A – needed for eye health, vision, immune function, cell growth Vitamin K –important for blood clotting, bone health and possibly heart health Vitamin E – antioxidants that protect your cells from oxidative stress. Fibre – essential for your digestive health and promotes heart health Asparagus is also high in: Folate (vitamin B9) which may reduce the risk of depression and a nutrient important for a healthy pregnancy Antioxidants which may contribute to cardiovascular health because antioxidants may combat free radicals. Potassium – an effective way to lower blood pressure and reduce the risk of cardiovascular disease The flavonoid quercetin which is also an “ionophore” – something used to transport zinc intracellularly to assist immune system function. It is a free radical fighter, may reduce inflammation and may prevent infections due to its antibacterial properties. It may also help to fight viruses and may reduce the risk of heart disease and strokes due to the flavonoids present. Cell health, blood vessel health and blood flow through arteries may be improved by Quercetin. Asparagus can be eaten raw or cooked. Just bear in mind that cooking time will have an effect on the health benefits. A STEAMED ASPARAGUS RECIPE One bunch of asparagus spears Olive oil Salt Lemon juice Next steps: Place water in the bottom half of a steamer pan or basket and bring to a boil first. Trim any dry ends off of the asparagus and place in the top half of the steamer. Steam for approximately 3- 5 minutes depending on the thickness of the asparagus, or until asparagus is tender and still has a little crunch. You can drizzle with the olive oil, lemon juice and season with salt to taste. As a rule of thumb, the longer the asparagus is cooked for, the more nutrients are lost though cooking. If you don’t eat asparagus but are looking for a good source of quercetin, vitamins or minerals you will find them available online here www.sallyanncreed.co.za/shop
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Gout
Just the word is enough to make you cringe if you have it or have had it. It can strike anywhere from your knees to elbows, ankles or fingers – but the most common place is the big toe or ankles. It’s excruciating, so I’m told. But there is hope! There are things you can do. MaxiMSM alleviates the pain and inflammation of the joints associated with gout (but may require several weeks of daily supplementation before its beneficial effects become apparent and keep it away). Around a teaspoon or two a day in water of the MaxiMSM powder is recommended, or 6-10 of the MaxiMSM tablets in divided doses. But do keep it up. Vitamin C alleviates gout (by facilitating the excretion of excessive uric acid). Take Lypo-Spheric Vitamin C, Ester C, Super Cee or Scorbi-Cee – they are all excellent. It’s handy to mix the MaxiMSM powder with Super Cee and sip this through out the day. Quercetin with Vitamin C (450-750 mg per day) alleviates gout (by inhibiting the xanthine oxidase enzyme which subsequently causes a reduction in uric acid production). These are all available from my online store at https://sallyanncreed.co.za/shop/ Foods you can try: Raw potato juice (I know it sounds crazy – it works) Beetroot and beet juice from RediBeets Powder (much easier to take than using raw beets) Cherries – fresh red ones – a big cup a day – excellent Disclaimer: Originally published on https://www.facebook.com/SallyAnnCreedSA/ in 2020.
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Understanding the difference: IU, mg, mcg
Knowing Your Dosage The human body requires a variety of essential vitamins. Although a healthy diet should provide most of the vitamins that we need, taking vitamin supplements helps to fill in for dietary shortcomings or aid in enhancing well-being. Vitamins and supplements are measured in many forms which include milligrams (mg), micrograms (mcg) or International Units (IU). How do we derive a dosage from these? Milligram and Microgram A gram is a metric measurement of weight. The gram is conveniently used for everyday products. For comparison purposes, a teaspoon is precisely 4.2 grams, a tablespoon is 15 grams and one cup is 128 grams. Milli- is a prefix meaning one thousandth. Therefore, a milligram is one thousandth of a gram, and a gram is one thousand milligrams (1g = 1000mg). Whereas Micro- is a prefix meaning one millionth. Therefore, a microgram is one millionth of a gram, and a gram is one million micrograms (1g = 1 000 000mcg). For example, if: 1mcg x 1,000 = 1 mg and 1mcg x 1,000,000 = 1g Therefore, a Vitamin of 5mg (milligram) dosage is stronger than a Vitamin of 5mcg (microgram) dosage. How to Convert Your Dosages? To convert from micrograms to milligrams, divide by 1,000. (For example, 100 mg of vitamin C equals 100,000 mcg, or µg.) To convert from milligrams to micrograms, times by 1,000. (For example, 100 mg of vitamin C equals 100,000 mcg or µg.) International Units (IU) Milligrams and micrograms indicate the amount of mass in a sample, but International Units indicate the level of biological activity of a substance specific to each substance. One international unit, or IU, is a measurement of the biological effect that a specific substance has on the body. The IU value for specific formulations of vitamins has been determined by an International agreement among a great number of scientific organizations. For each type of vitamin preparation, there is a unique IU value based on the method used for formulating that vitamin. The formulating methods include: Water-soluble Vitamins Fat-soluble Vitamins The International Unit will be indicated in a Vitamin or Supplements RDA (Recommended Daily Allowance) or Dosage & Directions of Use. For example, if the RDA of a Vitamin for adults ranges from 600-800 International Units (IU), then the packaging would indicate the 40 IU equals one microgram (1mcg or µg). Thus we can calculate that if: one mcg = 40 International Unit 600-800 International Unit = RDA 600/40 = 15 & 800/40 = 20 Therefore The RDA is equal to 15-20 micrograms. Always remember that ‘more’ isn’t necessarily better in nutrition. Many nutrients are only required in microgram amounts and taking larger amounts could be unnecessary or even detrimental to health. Now that you know how to, converting between these units will help clarify the amount of vitamin needed and aid in ensuring you reach optimum health.
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What are Functional Foods?
Have you ever wondered what people mean when discussing functional foods and nutraceuticals? Functional foods are food items or ingredients that exhibit additional health benefits to the body beyond simply supplying it with energy or fuel for functioning. Nutraceuticals are also functional foods as they are derived from food items but used in a medicinal manner in the form tablets, capsules or liquid to be of benefit to the body. Nutraceuticals are a group of products that are more than just food but are less than pharmaceuticals. Nutraceuticals is an umbrella term commonly used to describe any product derived from food sources that has additional health benefits over and above the foods basic nutritional value. Think about the word – “nutrient” (a nourishing food component) and “pharmaceutical” IE: more than food but not a medical drug. In many countries nutraceuticals are taken as part of dietary supplements. The philosophy behind nutraceuticals is to focus on prevention. Combining a food first approach with supplementation to support healthy outcomes. As the Greek physician Hippocrates (known as the father of medicine) aptly stated “let food be your medicine” and evidence strongly supports his thinking! Nutraceuticals as a term first originated in Japan in the 1980’s where nutraceuticals were developed to improve better health in the general population. These nutritious foods health benefits extend beyond the nutritional value. Some contain supplements and additional ingredients to improve overall health. They have multiple Health Benefits which include: PROTECT against disease Many are rich in anti-oxidants – These compounds help to scavenge and neutralise harmful molecules known as free radicals that lead oxidative stress – they help prevent cell damage and the development of chronic conditions (1) PREVENT nutrition deficiencies Which may be caused by an inappropriate diet Possible malabsorption due to chronic conditions PROMOTES growth and development Supplying the body with the correct nutrients in the correct amounts You get two types of functional foods or nutraceuticals (2) CONVENTIONAL AND MODIFIED CONVENTIONAL These are natural, whole food ingredients rich in nutrients such as vitamins, minerals, antioxidants and heart healthy fats. Examples of nutrient rich ingredients are: fruits, vegetables, nuts, seeds, grains, legumes, seafood, fermented food, herbs and spices and some beverages.If you consider oats as an example, oats are shown to reduce inflammation, enhance immune function and improve heart health. Oats also contains Beta-Glucan which is able to lower total cholesterol and reduce LDL (bad) cholesterol. (3) MODIFIED These are foods that are fortified with additional nutrients such as minerals, vitamins, fibre and probiotics. These foods that are fortified can include juices, dairy products, milk alternatives, grains, cereals and eggs. (4) Remember wholefood ingredients should make up 80-90% of your daily consumption. Stay away from sugar-containing products, refined carbohydrates and highly processed foods! Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4644575/ https://www.eatright.org/food/nutrition/healthy-eating/functional-foods https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618555/ https://www.ncbi.nlm.nih.gov/books/NBK208880/
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STRONG BONE RECIPE
STRONG BONE RECIPE Take 1 x Vitamin K2 Premium daily. Unlike vitamin K1 found in green leafy veggies, vitamin K2 is naturally-occurring in animal-based foods, notably poultry and meats like beef and pork. You’ll also find it in cheese, eggs and beef liver. But K1 is not converted to K2 in the human body. Take a 1 x Vitamin D3 Premium daily – get your blood tested if you are unsure of your D3 levels – ideal range is anywhere from 45-80. Take 2-4 x Ester C or a teaspoon of Scorbi-Cee daily for vitamin C Don’t supplement with calcium, our food is awash with calcium and new studies show the dangers of calcium supplementation are enormous (there’s even a book by Dr Tom Levy called “Death by Calcium”) Take our Pure Hydrolysed Collagen or Super CollagenT2 – see our website here https://sallyanncreed.co.za/product/collagen/ for collagen products). Super CollagenT2 is advised for osteoporosis and osteopenia. THE STRONG BONE RECIPE ABOVE IS A GREAT RECIPE FOR IMPROVING OR MAINTAINING BONE STRENGTH. Disclaimer: You can simply click on the name of each product mentioned above (in bold) and a hyperlink will take you directly to the product for an easy purchase. Originally published on https://www.facebook.com/SallyAnnCreedSA/ in 2020.
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Time Frame of an Epidemic
Has it ever occurred to you that the time frame for an epidemic to occur is absolutely critical in determining public response? If rates of a disease went from 1 in 10 people to 1 in 3 people in only 10 years, there would be public outcry for scientists to determine the cause and to find a cure quickly. If the disease caused debilitating metabolic effects such as very high blood pressure that resulted in heart attacks or strokes and people of all ages were getting this disease, with many dying – the outcry would be even more urgent. But what if rates of the same disease went from 1 in 10 people to 1 in 3 people over a period of 40 or 50 years? The current generation would have no recollection of what it was like ‘before’ because things had always been this way since they were kids. The older generation would remember what it was like ‘before’. Concluding that for whatever reason that is the way it is now. Doctors and scientists of the older generation might be able to apply their knowledge and skill to find the cause. As well as a cure however it would be at the end of their working lives. Nevertheless we are facing an epidemic and the disease is obesity. Here are some sobering figures in the form of a chart, showing the % of the population 15 years and over. If you want to change your bad habits, create good ones and eat correctly, read 63 Days to Optimum Health – available from leading bookstores or from my online store here Disclaimer: You can simply click on the name of each product mentioned above (in bold) and a hyperlink will take you directly to the product for an easy purchase. Originally published on https://www.facebook.com/SallyAnnCreedSA/ in 2020.
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Make Your Own Healthy Cleansers
With all the dangerous chemicals around today, consider always trying to make something yourself. These do-it-yourself cleanser concoctions are designed for dry, oil or normal skin types. The apple cider vinegar acts as a natural astringent; the olive oil helps remove dirt; the lactic acid in the yogurt exfoliates; and the lemon juice tightens pores. What more could you want. Dry Skin: Mix 1 cup plain yogurt, ½ mashed banana/avocado, ¼ tsp apple cider vinegar, 1 tsp olive oil Oily Skin: Mix 1 cup plain yogurt, ½ tsp olive oil and ¼ tsp lemon juice Normal Skin: Mix 1 cup plain yogurt, 1 tsp olive oil and ¼ tsp apple cider vinegar Choose a cleanser depending on your personal skin type. Combine all ingredients well. Scoop out approximately ¼ cup and apply all over face with a soft, circular motion. Rub into skin for at least one minute. Rinse well with cool (not cold) water. Gently pat dry with a soft cloth. Store any unused cleanser in the refrigerator for up to seven days. Disclaimer: You can simply click on the name of each product mentioned above (in bold) and a hyperlink will take you directly to the product for an easy purchase. Originally published on https://www.facebook.com/SallyAnnCreedSA/ in 2020.
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Time to Ditch the Boxed Cereals
It’s pretty scary – you will find entire aisles devoted to ‘dead’ food in the supermarket, one of the biggest and longest aisles is usually the cereal aisle. Do you have any idea how toxic these so-called ‘healthy breakfasts’ are? Sure, they are touted as slimming aids, promise boundless energy, supposedly supply nutrients to growing children and appear from adverts to be an absolute daily essential for all ages. Sorry but this is far from the truth. The healthiest part of that boxed cereal is the box itself, I really mean it. Have you ever read what’s on the back of a cereal box? No? Let me enlighten you then. Here are a few of the ingredients in cereal boxes (and I mean a few) – I have several cereal boxes here (I bought them, tossed the contents in the bin, & kept the boxes for my research): Sugar (usually the first item on the list) – more sugar than you can imagine! Wheat bran and wheat variants (very bad for the gut) Added gluten (if you don’t know yet, gluten’s not good for you!) “Flavouring” features heavily – these are chemicals, not real flavours TBHQ – a carcinogenic “antioxidant. No, this is not an antioxidant – it simply prolongs shelf life (not your life), it’s not safe – and is one of many such ‘antioxidants’ Very many “E” numbers, which almost always signal chemical additives Vegetable fat/palm fat (hydrogenated or not, this is ghastly for the arteries and lungs) Malt (more sugar) – and is in so many products Plenty of maize (GMO and not good for the body, nor is it nutritious) Loads of soya (don’t even get me started on soya…but this too is GMO) Lots more, check them out yourself next time you wander down the ‘cemetery’ aisle Cereals also have carbohydrate and calorie counts through the roof, so don’t be surprised if your scale disappoints you next time you weigh yourself if you are a serial cereal eater (sorry, couldn’t resist that ). In some cereals, you are getting 12-17+ teaspoons (or the equivalent) in sugar per serving as well as all the other gunk and chemicals. Another disturbing thing is that the maize and soya (bad enough on it’s own) is genetically modified in this country. The so-called “vitamins” added are in such miniscule amounts (and almost 100% synthetic) that a flea would not benefit from their intake. Cereal puffs, flakes, and shapes made in factories are subjected to such intense pressure and heat that they actually liquefy into a slurry. This slurry allows the grains to be easily shaped into puffs, flakes, and other shapes that make each cereal distinct, before soaking it in sugar and chemicals. But at the end of the day, it’s all the same gunge. The manufacturing process used to make boxed cereal is called extrusion – if you want more eye-popping information on the food industry and extrusion, look here. Just make sure you’re sitting down first. This process is so violent and denaturing that the proteins in the grains are actually rendered toxic and allergenic by the process itself. Don’t think “organic cereal” is any different – it’s not. Sugar is sugar is sugar. And don’t forget, cereals are heavily treated, processed ‘food-like’ products – they are not classed as real, whole food. If you don’t feel like egg and bacon every day, here are a few other ideas: Good old-fashioned egg and bacon is still a very healthy meal by the way, with a few tomatoes, even a piece of steak from last night’s dinner, mushrooms etc – you won’t even think about food the rest of the day Make a healthy wrap (use an egg in a pan to form a ‘wrap’) fill with your choice of mushrooms, chicken livers, salmon, rocket, etc. Or use a healthy wrap you’ve made. Nothing wrong with leftovers from last night either – there are no rules! Make a healthy smoothie with blueberries, homemade almond milk, Pure Hydrolylsed Collagen or Whey Protein Isolate, walnuts or pecans, chia seeds, pumpkin seeds, a touch of honey, and some BarleyLife powder or a green powder of your choosing. If you absolutely must have cereal. Make your own Swiss Bircher Muesli or similar, grate in an apple and you have a delicious cold brekkie. Eating a whole food breakfast sets your blood sugar on the right path daily. Your health is too important to pour damaged/junk food down your or your children’s throats. Our precious bodies are worth caring for. Treat yours well and you will reap the benefits. Disclaimer: You can simply click on the name of each product mentioned above (in bold) and a hyperlink will take you directly to the product for an easy purchase. Originally published on https://www.facebook.com/SallyAnnCreedSA/ in 2020.
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