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Superfood - The humble Broccoli

Broccoli – it may not be exotic but it is super!

The humble Broccoli is a common veg that is not often marketed alongside the other “superfoods” but it is super in its own right.

What makes it so special?

·         Good source of soluble fibre – soluble fibre is important for good digestive health, and has been show to aid in lowering cholesterol and helping to balance blood sugars. Fibre also helps you feel fuller for longer!

·         Antioxidant – broccoli is a good source of Beta-carotene and Vitamin C - Everyone produces free radicals in the process of creating energy and this is quite normal. However, excess may be produced by various factors, such as stress, smoking, pollution, sunlight, radiation, illness and so on. These surplus free radicals may cause cell damage and this may predispose to cancer and other illness’s, and is thought to be how the ageing process takes place! So it is important that we have antioxidants in our diet help to neutralise the free radicals in our bodies.

·         Rich in Folate – folate is a natural form of Folic acid and is thought to be of major benefit in preventing heart disease and protecting against cancer. If is also essential for good reproductive reproductive health.

·         Phytochemicals indoles & isothiocyanates - may increase the activity of enzymes that play an important role in the detoxification and elimination of carcinogens. (cancer promoting chemicals

·         Broccoli also contains an antioxidant called lutein that can delay the progression of age-related macular degeneration (AMD). This affects 10 per cent of people over 60 and is a major cause of impaired vision and blindness.

As you can see the benefits of broccoli make it a must include in your family’s diet. Just 2 florets of Broccoli count as one “portion” of veg, so as a side order for dinner or in salad for lunch the average serving is going to give you two of those all important portions per day.

* People with hypothyroidism should eat broccoli cooked as raw broccoli contains goitrogens – which may suppress the thyroid.

Delicious comforting nutrient filled Broccoli Soup

INGREDIENTS
1 bunch broccoli
2 leeks, white parts only, coarsely chopped
1 medium onion, coarsely chopped
1 shallot, chopped
2 potatoes, peeled and diced
Salt and freshly-ground black pepper, to taste
4 cups water
2 tablespoons snipped chives for garnish 

1. Chop the broccoli florets, including the thinner stems just below the florets. Reserve the lower stems for another use.

2. Place the broccoli in a large saucepan or a small Dutch oven. Add the leeks, onion, shallot, potatoes, salt, and a few grinds of pepper. Pour in 4 cups water and bring the liquid to a boil over medium-high heat. Reduce the heat, cover, and simmer until the vegetables are very tender, 30 to 35 minutes. Let the soup sit for 10 minutes to cool slightly.

3. Puree the soup in a blender until it is smooth or use an immersion blender in the pot. Chill thoroughly, 3 hours to overnight. Adjust the seasoning. Divide the chilled soup among 4 bowls and garnish each serving with one-quarter of the chives

Fit For Winter

Fit For Winter

Check out my article in Positive Life magazine on how to stay fit and well in winter

http://www.positivelife.ie/2011/12/fit-for-winter/

Tired all the time, in-between sickness and wellness

Definition of Sick: Suffering from or affected with a physical illness

Definition of Wellness: the state of being in good physical and mental health

A big problem that many people face today is that they are in the grey area between being sick and being truly well. If you ask them, how they are, they will usually say something like ‘I’m fine, just a bit tired’

This ‘tired all the time’ is a common complaint its causes can be diverse.

·         Poor diet – lacking the nutrients needed to sustain energy throughout the day

·         Blood sugar imbalances – sugar highs and afternoon slumps

·         Cortisol dysregulation due to stress – sleepy in the morning but unable to sleep at night

·         Food intolerances & allergies – rashes, skin problems, runny nose, constant mucus

·         Digestive disturbances – if your digestion is under par than it needs more energy to work and also gets fewer nutrients because it isn’t working well!

·         Lack of physical exercise – you have to spend energy to have energy.

There are some simple tips that can help most of these problems

·         Listen to your body, pay attention to how foods make you feel when you eat.  Do they make you feel energized and happy or sluggish and tired? You can also try an elimination diet to see if you have any intolerances.

·         Eat lots of fruits and veg – to increase your nutrients, juices are a great way to get your 7 per day (yes I said 7, new research shows that actually 7 portions of fruit and veg is what we should be aiming for, and remember it’s better to eat more veg than fruit)

·         Wholefoods – eating wholefoods has so many advantages over the more common ‘white’ processed foods that are so readily available. High in nutrients and fiber, they also generally have a low GL (slow releasing sugars) which can help sustain energy throughout the day.

·         Water – Our bodies need water for everything so be kind and make sure you are drinking at least 2 liters of water throughout the day

·         Sleep – gives our bodies a chance to rest and repair, ensuring you are getting circa 8 hours of good quality sleep is very important. Going to bed and getting up at a regular time allows our bodies to develop regular hormonal and circadian rhythms.

·         Relax – busy modern life throws stress at us from all angles. So learn how to deal with the stressors in your life. Avoid or reduce stress were you can and also find ways to deal with the stress that you can’t avoid. Yoga, meditation, or relaxing activities you enjoy are all ways to reduce the impact stress has on your body and mind.

·         Plan – creating a plan is vital when making any changes in your life. Typically in the clinic I would work with people on a plan where we look at their Goals – health and life, and create a plan that includes dietary changes, lifestyle modification (stress management, work/life balance, exercise) and the use of other supportive therapies such as Herbal Medicine and Aromatherapy.  Results are often seen within a couple of weeks but the plan normally covers 2 months or hopefully a lifetime of good habits for wellbeing! You can also do a simple plan at home as well using the tips above.