by | | Curated Content
December 11th 2024
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WellBeing Magazine
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In the quest for optimal health, the phrase “eating the rainbow” is not just a catchy slogan, it’s a compelling guideline for a nutrient-rich diet that can enhance your wellbeing. By incorporating a variety of colourful fruits and vegetables into your meals, you can ensure a broad spectrum of antioxidants, vitamins and minerals, all of which contribute to better health.
There are many benefits to “eating the rainbow”
A colourful diet is antioxidant rich. Different colours in fruits and vegetables often signify the presence of various antioxidants. For example, red foods such as tomatoes are high in lycopene, while orange and yellow produce like carrots and peppers are rich in beta- carotene. These antioxidants combat oxidative stress and help to neutralise free radicals, potentially reducing the risk of chronic diseases and aging.
You’ll be getting a range of diverse nutrients too. Each colour represents different phytochemicals and nutrients. Green vegetables such as spinach and broccoli are packed with chlorophyll and vitamins K and C, while blue and purple foods like blueberries and eggplant contain anthocyanins, which may support brain health and reduce inflammation.
When it comes to enhanced immunity, colour is the way to go. A colourful diet supports immune function by providing a range of vitamins and minerals. Vitamin C from citrus fruits and capsicum enhances immune defences, while zinc from legumes and nuts contributes to immune cell function.
Another important factor in a rainbow diet is its ability to help mental and emotional wellbeing. Consuming a variety of colourful foods can help improve mood and mental clarity. Nutrients such as omega-three fatty acids in dark leafy greens and antioxidants in berries have been linked to better cognitive function and emotional stability.
Incorporating a rainbow of foods
Getting started with a colourful diet is easier than you might think. Here are some of my favourite tips and food ideas to help you create a vibrant plate:
Red: Enjoy tomatoes, red peppers, strawberries and raspberries. These foods are high in lycopene and anthocyanins, which can support heart health and provide anti-inflammatory benefits.
Orange/yellow: Incorporate carrots, sweet potatoes, butternut squash and oranges into your meals. Rich in beta-carotene, these foods promote eye health and supercharge the immune system.
Green: Include a variety of green vegetables such as spinach, kale, broccoli and green beans. These are excellent sources of vitamins K and C, folate and iron.
Blue/purple: Add blueberries, eggplants and purple cabbage to your diet. These foods are high in antioxidants that help reduce inflammation and support cardiovascular health.
White/brown: Don’t forget to include white and brown vegetables such as garlic, onions and mushrooms. These foods offer unique health benefits such as enhanced immune function and improved bone health.
Rainbow Rice Paper Rolls
Makes: 10 rolls
Filling:
- 6 small organic romaine or gem lettuce leaves, finely sliced
- 100g brown rice vermicelli, blanched & cooled
- 1 cucumber, sliced into thin batons
- 1 carrot, sliced into thin batons
- 1 red capsicum, sliced into thin batons
- 1 yellow capsicum, sliced into thin batons
- 1/4 red cabbage, shredded
- ½ bunch fresh mint, finely chopped
- ½ bunch fresh coriander, finely chopped
- ½ cup macadamias, finely chopped
Dipping Sauce
- ½ cup water
- 2 tbsp tamari
- 1 tbsp honey
- 1 tbsp sweet paprika
- ½ tbsp almond or nut butter
- 2.5cm (1-inch) piece fresh ginger, grated
- 1 garlic clove, minced
Method
- To make the dipping sauce, whisk the ingredients together thoroughly in a small bowl.
- Prepare a rolling station with all the filling ingredients, rice paper sheets, a damp chopping board and a large shallow dish filled with warm water.
- Soak one rice paper sheet in warm water, lay it on the chopping board and start to layer vegetables on one side.
- Start with a lettuce leaf then add some noodles, a small handful of each veggie and a sprinkle of macadamias.
- Gently roll the rice paper over the mixture away from you, folding the sides inward as you roll until the end.
- Repeat Cut the rolls into half and serve with sauce.
Article featured in WellBeing Magazine 213
The post Eat the rainbow appeared first on WellBeing Magazine.
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Eat the rainbow
by | | Curated Content
December 11th 2024
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WellBeing Magazine
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Probiotics and prebiotics are essential components of a healthy diet, offering a range of health benefits that extend far beyond good digestion. Probiotics are live microorganisms that, when consumed in adequate amounts, provide numerous health effects, including improved gut health, enhanced immune function and mental health, and relief from digestive disorders. Prebiotics, on the other hand, are types of dietary fibre that nourish these beneficial bacteria, promoting a balanced and thriving gut microbiome. This article explores the health benefits of both probiotics and prebiotics, highlights the top foods rich in these essential nutrients and provides some delicious and healthy recipes to help you incorporate them into your daily diet. Understanding the synergy between probiotics and prebiotics can transform your approach to wellness.
What are probiotics?
Probiotics are live microorganisms, primarily bacteria, that colonise the gut and contribute to a healthy gut microbiome. Within your gut reside trillions of these microorganisms, collectively forming a complex and vital ecosystem known as the microbiome. Probiotics enhance the population of these beneficial bacteria and influence the composition and activity of the gut microbiome.
Probiotic-rich sources
Probiotics are commonly found in fermented foods such as yoghurt with live cultures, kefir, sauerkraut, natto, kimchi, kvass, miso, tempeh, and kombucha. The fermenting process also boosts food digestibility and nutrient content. Some cheeses, typically cheese that has been aged but not heated, including cheddar, Parmesan, Swiss, gouda, Edam, cottage cheese and feta, provide some probiotics. Raw unfiltered apple cider vinegar will also provide some of these beneficial bacteria. Some other fermented foods such as sourdough bread and most commercial pickles are heated or processed after they are fermented so they don’t contain live cultures. Instead, look for unpasteurised fermented pickles in the refrigerated section of the grocery store. Probiotics must be consumed alive to have health benefits.
In modern times, the intake of naturally occurring probiotics has significantly decreased. Advances in food preservation techniques, such as refrigeration and pasteurisation, have reduced the need for traditional fermentation methods to preserve foods. As a result, many people today consume fewer fermented foods. The prevalence of processed and convenience foods, which lack live beneficial bacteria, has further contributed to the decline in probiotic consumption. Some delicious ways to incorporate more fermented foods into your daily diet include adding natural yoghurt to Bircher or natural muesli, smoothies or salad dressings. Coconut yoghurt is a good dairy-free alternative as a topping for healthy pancakes, scones and desserts. Tempeh makes a nutritious plant-based meat alternative in curries, grain bowls, salads, tacos, burgers and stir-fries. Natto, a traditional Japanese fermented soybean side dish, can be added to steamed rice, salads, vegetables, miso soup, cheese toasties or sushi. Kimchi, a spicy South Korean fermented cabbage and radish side dish, can be used to enhance rice dishes, tacos, savoury pancakes, fritters and scrambled eggs, or blended through tomato sauces.
Probiotic supplements
Probiotics are available as dietary supplements containing various strains and doses, measured in colony-forming units (CFU). Probiotic supplements are best taken on an empty stomach. A daily dose of 10- 20 billion CFUs is recommended for adults to maintain immune and digestive health, however higher doses of 50+ billion CFUs may be beneficial for individuals with significant alterations to their gut microbiome due to illness, antibiotics or lifestyle factors. Look for a high-quality probiotic supplement with “live and active cultures” on the label. Synbiotic dietary supplements contain both probiotics and prebiotics.
Probiotic health benefits
Health benefits can vary depending on the genera and species of a probiotic. Among species, different strains can also behave very differently in the gut and provide distinct health benefits. For example, Lactobacillus is a genus that includes various species such as Lactobacillus acidophilus or Lactobacillus casei. An example of a strain within the Lactobacillus acidophilus species is Lactobacillus acidophilus NCFM. The two main genera of probiotics that are most widely available in products and foods are Lactobacillus and Bifidobacterium. Other common probiotics include Saccharomyces, Streptococcus, Enterococcus, Escherichia and Bacillus.
Probiotics are best known for their role in promoting gut health and aiding digestion. They enhance the integrity of the intestinal barrier and rebalance the microbial community by displacing potentially pathogenic bacteria. Probiotics help reduce the incidence and severity of irritable bowel syndrome (IBS), and various forms of diarrhoea, including traveller’s and antibiotic-associated diarrhoea, and can help relieve constipation.
Probiotics have been shown to aid in the reduction of systemic inflammation including neuroinflammation and improvement of leaky gut. They can also help manage inflammatory bowel diseases, such as ulcerative colitis, and are useful in the treatment of inflammatory skin conditions, including eczema and acne.
Probiotics aid in immune system regulation and have been found to help prevent urinary tract infections and reduce the duration and severity of upper respiratory infections.
Certain probiotic strains have also been associated with positive effects on the brain, including improvements in mood, attention and memory. One study demonstrated that individuals who took the probiotic Lactobacillus plantarum experienced alleviation in anxiety and improvements in memory and cognition.
Studies have shown that certain probiotic strains can help regulate blood glucose levels, along with improving cholesterol profiles by reducing triglycerides and LDLs and raising beneficial HDLs, as well as contributing to a reduction in body fat.
What are prebiotics?
To ensure that beneficial bacteria thrive in the gut, you need to feed them prebiotic-rich foods. Prebiotics are non-digestible fibres that serve as food for beneficial bacteria in the gut, promoting their growth and activity. Soluble fibre and resistant starch are the main types of prebiotic fibre. These fibres pass through the stomach and small intestine untouched until they reach the large intestine where they are fermented by gut microbiome. The by-product of this fermentation process is the production of short-chain fatty acids (SCFA) such as butyrate and acetate. These SCFAs play an important role in promoting gut health. They encourage the growth of probiotics, reduce inflammation and maintain the integrity of the gut lining, and support immune function.
Prebiotic-rich sources
Soluble fibre is found in high amounts in certain grains (whole oats, brown rice, bran, barley), seeds (flaxseeds, chia seeds), legumes (soybeans, kidney beans, lentils, peas), nuts (pistachios, almonds, cashews), fruit (apples, kiwi fruit, grapefruit, blueberries), vegetables (Jerusalem artichokes, savoy cabbage, dandelion greens, garlic, onions, leeks, asparagus), cacao, chicory root and seaweed. Green bananas, cooked and cooled potatoes, oats, rice and pasta contain resistant starch. You can use cooked and cooled potatoes, rice or pasta in salads. Unripe green banana flour, commonly used in Jamaica and Africa, makes a nutritious gluten-free alternative to wheat flour for baked goods or as a sauce thickener.
8 top probiotic + prebiotic foods:
Sauerkraut: Sauerkraut is a type of fermented cabbage traditionally consumed in Eastern Europe and Germany that is rich in probiotics. Add a spoonful of sauerkraut to salads, sandwiches, wraps, tacos, scrambled eggs, curries and dahls. Choose raw, unpasteurised sauerkraut to get the full probiotic benefits or make sauerkraut at home.
Garlic: Garlic is rich in prebiotic fibres, making it an excellent food for supporting gut health. It contains inulin and fructooligosaccharides, which serve as nourishment for beneficial gut bacteria. Adding a good dose of garlic to dips, sauces, salad dressings and savoury dishes will not only add plenty of flavour, but it will also give them a boost in prebiotic goodness.
Legumes: Chickpeas, lentils, kidney beans and soybeans are naturally rich in galactooligosaccharides, a type of soluble prebiotic fibre. Legumes are a protein staple in many vegan and vegetarian dishes such as curries, nachos, salads, hummus, falafels, veggie patties and dahls. Legumes and legume flours can also be used in grain-free sweet treats such as cakes, brownies and cookies. Try chickpea cookies and kidney bean brownies.
Jerusalem artichokes: Globe artichokes benefit the gut microbiome as they contain a type of soluble fibre called inulin, which has prebiotic effects. Globe artichokes can be boiled, steamed, baked and marinated. They make a healthy addition to mezza plates, pasta dishes, pizzas, salads, and are delicious stuffed and baked. The steamed leaves make a tasty starter served with hummus, baba ghanoush or tzatziki.
Oats: Oats contain both resistant starch and a type of soluble fibre called beta-glucan, which has prebiotic properties, that nourish and support the growth of healthy bacteria in the gut. Oats are incredibly versatile and can be incorporated into healthy cakes, fruit crumbles, muesli bars and cookies for a delicious, gut-friendly dessert or nourishing treat. Make homemade granola, porridge or Bircher muesli and add a spoonful to smoothies. Oat flour makes a healthy alternative to wheat flour in baked goods.
Miso: Miso is a traditional Japanese fermented soybean paste, rich in probiotics that support gut health, enhance digestion and boost the immune system. Miso is made by fermenting soybeans with salt and a strain of bacteria called koji or Aspergillus oryzae, along with a grain such as rice, wheat or barley. Miso also contains prebiotic fibres that nourish and promote the growth of these beneficial gut bacteria. Look for an unpasteurised organic miso and be careful when cooking as these probiotics are killed off by prolonged cooking at high temperatures. Add your miso paste to dishes just before you take it off the heat to preserve its probiotic goodness. Miso is commonly used in miso soup but it can be used to give extra flavour and health benefits to a variety of dishes including sauces, salad dressings, marinades and glazes for fish, chicken and meat. Try adding some miso to your next pesto. Miso adds a lovely umami flavour to dishes such as stir-fries and noodles.
Green kiwifruit: Including green kiwifruit in the diet is an excellent way to boost your prebiotic intake. Rich in polyphenols, with proven prebiotic activity, kiwifruit helps promote the growth of beneficial gut flora. Add kiwi to Bircher muesli, porridge, granola, green smoothies, salads or as a yoghurt topper. Dehydrated kiwi makes a delicious addition to trail mixes and mueslis. Green kiwi powder is also available as a dietary supplement.
Kefir: Kefir is a nutrient-rich, fermented milk drink, which is packed with probiotics. Kefir is similar to yoghurt but with a tart, refreshing taste. Kefir has a long history in Russia and Eastern Europe, celebrated for its exceptional health benefits. Typically made from cow’s milk, kefir can also be produced using sheep, goat, coconut or soy milk. Enjoy kefir on its own, over porridge or muesli, in smoothies or as a tangy salad dressing.
Article featured in WellBeing Magazine 213
The post The Power of prebiotics & probiotics appeared first on WellBeing Magazine.
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The Power of prebiotics & probiotics
by | | Curated Content
December 11th 2024
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WellBeing Magazine
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The societal reverberations of the pandemic were as eerie as they were unexpected. One of the vivid Covid moments that etched itself into my memory came one day when a local music teacher confided to me through a bright blue face mask and behind the back of a conspiratorially raised hand that, “There is going to be a delivery today. Getting there about 11 am.” Music teachers are not usually clandestine plotters, but the pandemic had made conspirators of us all. He was telling me that the local independent supermarket would be getting a delivery of the commodity that had become like sugar during World War II, something that was rationed due to its rarity: toilet paper. I felt like a Cornish smuggler being told to meet a brigantine at midnight. Sadly, the music teacher’s intelligence proved to be faulty, and no toilet paper consignment floated ashore. The whole toilet paper imbroglio during Covid was tragic yet vaguely comic at the same time, and it raised questions as to what toilet paper means to us and how we have come to use paper to wipe ourselves in the first place.
A human foible
The first thing to acknowledge about the use of toilet paper is that it is a distinctly human thing. An important part of our evolutionary progress was the decision to walk upright. Being able to walk with hands-free offered humans advantages, but everything comes at a price. One of the costs of erect posture is that the area used to release faeces is compressed between thighs and fleshy, muscular buttocks, meaning that we are more likely than other creatures to foul ourselves when we defecate. Hence, we have come up with the the idea of toilet paper but not before a lot of trial and error and, importantly, not universally.
Sticks and sponges, pottery and paper
Cleaning of the bottom can be carried out in numerous ways that have varied according to local customs and climate throughout history. The Greeks used fragments of pottery known as “pessoi”. It sounds a little uncomfortable, but we know that the pessoi were used as they have been found in latrines that have been excavated all around the Mediterranean and they were referred to in plays such as those written by the Greek playwright Aristophanes. The pessoi tend to be between 3cm and 10cm in diameter and 0.6-2.2cm thick, having been recut from broken ceramics to give smooth angles that would minimise trauma. Despite the smoothing, it is likely that the long-term use of these pessoi would have caused skin damage and irritation to the area. The Romans found the prospect of pessoi a little unpalatable and opted for the gentler “tersorium”, which was a sponge attached to the end of a stick. It sounds effective enough and the Romans would sit side by side doing their business on toilets in public baths, washing the tersorium in a channel of running water. The tersorium would then be shared but if it was not cleaned effectively enough, the potential for disease transmission was high.
Given the limitations of sticks, sponges and pottery, it is a good thing that we eventually turned to paper. The invention of toilet paper is credited to the Chinese. Although they invented paper in the 2nd century BCE, the first recorded use of paper for cleaning the bottom did not come until the 6th century CE, some 700 years later. In 589 CE, the Chinese scholar Yen Chih-Thui wrote, “Paper on which there are quotations or commentaries from the Five Classics or the names of sages, I dare not use for toilet purposes.” Clearly, at this stage, paper was not being manufactured specifically for toileting purposes but, by the 14th century, the Chinese were making 10 million packages of toilet paper per year, each package containing between 1000 and 10,000 sheets. In the Western world, people were using whatever was to hand as a bottom cleaner. That might be leaves, grass, stones, corn cobs, animal fur, snow, wool, cloth and even seashells. It was not until 1857 that toilet paper became commercially available when New York man named Joseph Gayetty marketed his “Medicated Paper for the Water Closet”. Gayetty’s product sold in packages of 500 sheets for 50 cents a packet.
Toilet paper was sold in sheets for some time.
Then, according to associate professor Barry Kudrowitz of the University of Minnesota, the first perforated toilet paper rolls were introduced in 1890 and, a little disturbingly, the first splinter-free rolls became available in the 1930s. Today, of course, we have a guaranteed softness and variety of designs in our toilet paper, but it would be a mistake to think that toilet paper sits at the top of a global evolution in toileting hygiene.
Beyond imperialism
In her book simply titled Bathroom, the architectural historian Barbara Penner noted that much of the Western world does rely on toilet paper. She observed that bathroom habits of the Unites States and the United Kingdom have become so widespread that they have yielded what is known as a “sanitary imperialism”. Hence, even though we take the use of toilet paper for granted in countries such as Australia, this is not the case everywhere. In many parts of the world, water is the preferred method of anal cleaning. In Japan, for instance, modern toilets can both clean with water and then dry afterwards. Toilet paper is not a unifying global phenomenon but, in large parts of the world, it does play a very important part in toilet hygiene and also our psyche.
Toilet paper in mind
Professor Susan Morrison, author of the book Excrement in the Late Middle Ages says, “We hoard toilet paper because we fear having to face our poo.” That might sound amusing but only because we find anything to do with our bodily wastes funny. In turn, our readiness to laugh at excrement stems from the fact that we are awkward about anything that comes out of our body, and laughter is way of defusing that awkwardness. This is why toilet paper is such a trigger for us.
In The Conversation Niki Edwards of the School of Public Health and Social Work at Queensland University of Technology says, “Toilet paper symbolises control. We use it to ‘tidy up’ and ‘clean up’. It deals with a body function that s somewhat taboo.” This is the heart of what toilet paper means to us. When we say that something or someone is “dirty”, we are saying it or they are unworthy. Being unable to keep ourselves clean is to succumb to chaos, to be stepping into disorder. When the Covid pandemic hit and no-one knew what lay ahead, it is no wonder that we focused in apparently crazy ways on the thing that would keep us fundamentally clean and maintain our illusion of control in an uncontrolled world. Treat it with respect, because that roll of paper next to your toilet has powerful psychological mojo.
Article featured in WellBeing Magazine 213
The post The bottom line appeared first on WellBeing Magazine.
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The bottom line
