Tag: nutrition

Posted by Christine Pope on in Detoxification, Herbs, Homeopathy, Minerals, Online Courses

What are the healthy options available in the Black Friday sales ?

Black Friday refers to the Friday following Thanksgiving in the United States, marking the unofficial start of the holiday shopping season. The event is infamous for retailers offering substantial discounts, often at deeply reduced prices.This year I started looking for bargains on healthy options to see what was available and would help me save money on things I would usually buy.

First up one of my favourite protein powders nuut emailed offering a 25% discount across the product range of their keto, paleo and daily balance with the code bff25. My usual recommendation is to try the taster bundle so you can check out different flavours. The protein powder is a blend of protein powder, cacao, supergreens and prebiotics and probiotics. Just click here for the nuut site.

My daughter messaged and let me know Zazen replacement water filters were on sale. Jumping on the site I couldn’t find the deal but it showed up in my email shortly afterwards. The site is giving a 35% discount on the replacement kit and 20% on the water filters themselves. The Zazen water filter is a great unit which sits on the bench and removes 99.98% of heavy metals and microplastics, reduces toxins and remineralises the water. Use the code ZAZENFAMILY at checkout.

One of my favourite flavoured salt and spice providers, Gewerzhaus , is offering a 20% discount across the site plus free shipping over $70. The spice mixes provide a wide range of flavour profiles that really enhance cooking. Better still adding herbs and spices to a meal provides a great source of plant phytochemicals as well as flavour.

The Roast Vegetable Salt is a flavourful twist on traditional salt. It’s a blend of finely ground sea salt with a variety of herbs and spices like garlic, coriander, garlic, onion, caraway, oregano, pepper, thyme, ginger, lemon myrtle, marjoram, mustard seed, nutmeg, paprika, parsley, rosemary. This seasoning adds a wonderful depth of flavor to soups, stews, roasted veggies, and even salads. It’s an all-purpose seasoning that brings out the natural sweetness in ingredients, making it a great alternative to plain salt, and it’s perfect for when you want to enhance flavors without overpowering them.

For those who love a garlicky kick in their meals, Gewürzhaus’ Garlic Spice Lover’s is a must-have. This classic seasoning combines the rich, aromatic flavor of garlic with the subtle earthiness of sea salt as well as a little parsley and onion. It’s also the quickest way to make a garlic pizza with just a little oil.

If you’re craving something with a bit of heat and smokiness, the Tex Mex Spices blend is just the ticket. It combines chili, cumin, paprika, garlic, and onion to create the perfect seasoning for tacos, burritos, fajitas, or grilled veggies. It’s the kind of seasoning that brings all the right flavors of Tex-Mex cuisine to your table, with just the right balance of spice and savory notes.

Looking for some education options? My Homeopathy 101 program is on sale at a 50% discount and with the four weeks of content gives you a great training in how to use homeopathy to treat a range of common illnesses. Plus you get to save $$$ every time you avoid having to head to the GP, unless you are fortunate enough to have one who bulk bills!

The on demand program covers all the basics for training yourself in using homeopathic medicines including dosing and selecting a useful potency. Plus it provides you with information about which conditions you can treat and when you need to seek more advice.

Another brand that I use for cleaning is Norwex and they have a lot of specials on products at this time of year. Their microfiber cloths and cleaning systems use advanced technology to trap and remove dirt, bacteria, and allergens with just water, meaning you can clean most surfaces without the need for harsh chemicals. There are also a range of useful cleaning products such as a concentrated laundry powder and enzymatically based stain removal and dishwashing products.

Benefiting from the Black Friday sales is largely a question of identifying what you need to buy and then seeing if the deals offered are worthwhile. My other tip is to make sure you do stay on newsletter databases this time of year because it often adds a little extra value! Let me know if you find any other healthy specials!

Posted by Christine Pope on in Ageing, Alzheimer's, Detoxification, Health Care, Healthy Ageing, Sleep

What is the Glymphatic System and how does it maintain your brain health?

Have you ever woken up feeling refreshed after a good night’s sleep? Or perhaps after a workout, you noticed your mind feels clearer? This isn’t just a coincidence; it’s linked to something called the glymphatic system. Let’s dive into what it is, how it works, and how sleep, exercise, and nutrients can support it.

What is the Glymphatic System?

The glymphatic system is a waste clearance system in the brain. Think of it as your brain’s cleaning service. It helps remove toxins and waste products that build up during the day. The name “glymphatic” comes from the combination of “glial” cells (support cells in the brain) and “lymphatic” (the system that removes waste from other body tissues).

You are probably more familiar with the concept of the lymphatic system which accounts for the movement of about ten percent of fluid in the body and hosts the immune system. The lymphatic system is activated by muscles to move the fluid around the body.

How Does It Work?

The glymphatic system primarily functions during sleep. Here’s a simplified breakdown of the process:

  1. Fluid Flow: When you sleep, your brain cells shrink slightly, creating more space for cerebrospinal fluid  to flow through the brain. This fluid carries waste away.
  2. Waste Removal: As the cerebrospinal fluid circulates, it picks up harmful proteins and toxins (like beta-amyloid, linked to Alzheimer’s disease) and helps transport them to the lymphatic system for disposal.
  3. Role of Glial Cells: Specialized glial cells, called astrocytes, play a crucial role by forming channels that guide this fluid through the brain.

The Importance of Sleep

Sleep is crucial for the glymphatic system to do its job effectively. During deep sleep, the brain is most active in clearing out waste. Here are some tips to enhance your sleep quality:

  • Stick to a Schedule: Go to bed and wake up at the same time each day.
  • Create a Restful Environment: Keep your bedroom dark, quiet, and cool.
  • Limit Screen Time: Reduce exposure to screens before bed to help your brain wind down and also do not leave devices in the bedroom.

For more information have a look at my blogs Can You Build Up Sleep Pressure and Six Sleep Myths Debunked .

Exercise: More Than Just a Workout

Exercise not only benefits your body but also supports your brain health and the glymphatic system. Here’s how:

  • Improved Blood Flow: Physical activity boosts circulation, which can enhance the delivery of nutrients to the brain and improve waste removal.
  • Enhanced Sleep Quality: Regular exercise promotes deeper sleep, allowing the glymphatic system to function optimally.
  • Stress Reduction: Exercise helps lower stress levels, which can improve overall brain health.

Nutrients That Support the Glymphatic System

A balanced diet plays a significant role in maintaining brain health. Here are some key nutrients to consider:

  • Omega-3 Fatty Acids: Found in fish, flaxseeds, and walnuts, these fats support brain function and may aid in reducing inflammation.
  • Antioxidants: Fruits and vegetables (like berries, spinach, and kale) are rich in antioxidants that help combat oxidative stress and support brain health.
  • Hydration: Staying well-hydrated is essential for optimal brain function, including the glymphatic system’s performance.

Conclusion

The glymphatic system is vital for keeping your brain healthy by clearing out toxins, especially during sleep. By prioritizing good sleep, staying active through regular exercise, and consuming a nutrient-rich diet, you can support this important system. So, the next time you feel energized after a good night’s sleep or a workout, remember: your brain is hard at work, cleaning up and maintaining your mental health!

For more information on ageing well have a look at my free webinar Feel Sharper Stronger and More Energised; Three Mistakes to Avoid.

Posted by Christine Pope on in Ageing, Cancer support, Health Care, Healthy Ageing, Research

What the hell are senescent cells and why should I care ?
Christine Pope Naturopath

One intriguing aspect of aging is the accumulation of senescent cells—cells that have stopped dividing and in fact contribute to conditions that are associated with age-related decline. In this blog post, we’ll explore what senescent cells are, how they relate to aging, and which foods, including green tea, can help mitigate their effects.

What Are Senescent Cells?

Senescent cells are damaged or dysfunctional cells that have exited the cell cycle but do not undergo programmed cell death (apoptosis). Apoptosis is a healthy process of removing damaged cells. While this process can be protective by preventing damaged cells from dividing uncontrollably (a hallmark of cancer), the accumulation of senescent cells in tissues over time can lead to a range of problems. These cells secrete pro-inflammatory factors, growth factors, and proteases, which contribute to chronic inflammation—a condition often referred to as “inflammaging.”

As we age, the number of senescent cells increases, leading to tissue dysfunction, impaired regenerative capacity, and various age-related diseases, such as arthritis, cardiovascular diseases, and neurodegenerative conditions. Learning how to manage these cells is crucial for promoting healthier aging.

The Impact of Senescent Cells on Health

Senescent cells can significantly affect our health. Here’s how they impact our bodies:

Weakened Immune Response: More senescent cells can weaken the immune system, making it harder for our bodies to fight off infections and illnesses. This means you take longer to recover from an infection or may get ill more often. These cells rely on the immune system to effectively remove them so if the immune system is struggling with the burden of trying to reduce these cells it becomes less effective over time.

Chronic Inflammation: These cells cause ongoing inflammation, which can lead to many age-related diseases. It’s important to keep inflammation in check as we get older.

Reduced Tissue Repair: When senescent cells build up, our bodies become less able to repair and regenerate tissues. This can lead to weakness and a decline in overall health.

Berries high in antioxidants

Foods That Help The Body To Remove Senescent Cells

While researchers are actively investigating ways to selectively remove senescent cells (a field known as senolytics), they are already foods which can assist in reducing their negative effects and promote overall health. Here are some foods that can be beneficial:

  1. Green Tea: Rich in polyphenols, particularly epigallocatechin gallate (EGCG), green tea has powerful antioxidant and anti-inflammatory properties. Studies suggest that EGCG may help modulate senescence and reduce inflammation, making it an excellent addition to an anti-aging diet. For those who are sensitive to caffeine may find that the 3-4 cups of green tea necessary are too much, however the first pot of tea will be higher in caffeine so if you reuse the leaves you get the benefit without as much caffeine.
  2. Berries: Blueberries, strawberries, and raspberries are packed with antioxidants and phytochemicals that combat oxidative stress. Their anti-inflammatory properties may help lower the burden of senescent cells.
  3. Cruciferous Vegetables: Foods like broccoli, kale, and Brussels sprouts contain sulforaphane, a compound that may promote the removal of damaged cells and support cellular health.
  4. Turmeric: Curcumin, the active ingredient in turmeric, has potent anti-inflammatory effects and has been shown to combat cellular senescence. Incorporating turmeric into your meals can be a flavorful way to enhance your diet.
  5. Olive Oil: Extra virgin olive oil is rich in healthy fats and polyphenols. Its anti-inflammatory properties can help reduce the negative impacts of senescent cells.
  6. Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have been shown to reduce inflammation.
  7. Dark Chocolate: High-quality dark chocolate (70% cocoa or higher) contains flavonoids that can improve blood flow and reduce inflammation, making it a delicious addition to an anti-aging diet.
  8. Nuts: Walnuts, almonds, and other nuts are rich in healthy fats and antioxidants. They can support cellular health and may help reduce the effects of aging.

Understanding the role of senescent cells in aging is an exciting area of research that offers hope for developing strategies to promote healthier aging. By incorporating foods that are nutrient dense and have a high level of anti-oxidants, we can support our bodies in managing the effects of senescent cells and inflammation.

Aging is inevitable, but the way we age can be influenced by our lifestyle choices. Embracing a diet rich in antioxidants and anti-inflammatory foods not only nourishes our bodies but also empowers us to age outrageously well. So, grab a cup of green tea, enjoy some berries, and make those dietary changes that can positively impact your health.

For more information on ageing well have a look at my free webinar 6 Tips for Ageing Outrageously. In this webinar we review four foods for brain health, ways to improve your brain health and supplements that can help.

There are other ways to support removal of damaged cells that are also useful to add to your regime and it may be useful to look at Is Fasting for me ? and Heat and cold, stressors which boost energy and slow ageing for some more information.

References

  1. Diwan B, Sharma R. Nutritional components as mitigators of cellular senescence in organismal aging: a comprehensive review. Food Sci Biotechnol. 2022 Jun 18;31(9):1089-1109. doi: 10.1007/s10068-022-01114-y. PMID: 35756719; PMCID: PMC9206104.
Posted by Christine Pope on in Gluten Free, Health Care, Meal Plans and Recipes, Nutrition, Travel

Finding the best options for gluten free on the Central Coast

Every year we like to have a little break before the full on madness of the Christmas season hits and this year we decided to book accomodation at Terrigal on the Central Coast. Normally I would research options on Trip Advisor however my first point of call was a couple of friends who travelled up there on a regular basis. The advice was literally it wasn’t hard to find gluten free options and most cafes at Terrigal could accomodate requirements. A couple of special night out recommendations were Yellowtail and Four Hands Pizza Bar and Grill, both of which had a good range of gluten free options.

First up its always important to find your “coffee bar”, well for me that was Bellyfish Cafe, mainly because they had decent pots of tea and a really good quality gluten free bread. The other advantage was a breakfast and lunch menu with a little more variety than bacon and eggs, with options like a loaded banana bread, crab fritters, gin cured salmon with smashed avocado and acai bowls. Gluten free lunch options included a salmon cutlet and pork belly waldorf salad. In peak periods they offer dinner on Friday and Saturday nights.

Aroma’s on Sea which is at the front of the Crowne Plaza is also a nice spot with a lovely aspect across the road from the beach. The food choices are a bit more limited for gluten free but the big breakfast is a good choice as it includes home made baked beans, which were slightly different every day. If you are coealiac avoid the hash browns due to a high risk of cross contamination.

Four Hands Pizza Bar and Grill was a good casual option with lots of tapas options as well as gluten free pizza’s. We really enjoyed the cauliflower florets, patatas bravas, lemon pepper squid, charred octopus and the beef brisket taco’s. The first night we were there they were clearly trying out some junior staff, who were fairly clueless and at one point I ended up directing them to take the orders from the table next door to us as well as ours as they had been waiting for even longer than we had. It may have been a timing issue as pre Christmas it did seem that many places were gearing up with new staff and the second occasion we ate there the staff seemed more on the ball. The food both times was good and the staff seemed to be across food intolerances.

Another good option for a casual takeaway or quick meal is Spice Noodle Bar which is a hole in the wall opposite the Crowne Plaza beer garden. It has a range of classic Thai food with lots of gluten free options and even entree options such as tod mun pla ( fish cakes) and satay chicken. The Pad Thai and stir fry with chilli jam are also family favourites.

Yellowtail has a menu with Mediterranean influences and also offers a degustation menu. We found they were excellent at dealing with allergies and food intolerances, service was good but the venue would benefit from consistent air conditioning (we were there on a very hot night). Key recommendations for the menu were duck and seafood. They do offer a degustation menu as well if you are looking for a very special evening menu.

One of the surprising meals we had was a very good value paella at Terrace Grill . The menu is modern australian with mediterranean influences and offered a good range of seafood and steak as well as pasta dishes. We enjoyed sharing a paella however we also scoped out the seafood platter as an option for the next time we dined. They also offer a locals menu mid week with two courses and a glass of wine for $59 with a choice of five entrees and four main courses.

Christine Pope is a naturopath and nutritionist based at Elemental Health, St Ives. She is also a blogger who writes about health, Ageing Outrageously and gluten free travel. Have a look at her recent blogs on Holidaying on Hamilton Island what are the best gluten free options? , Finding the best Gluten Free options on the North Coast of NSW and Gluten free Canberra .

Posted by Christine Pope on in Health Care, Healthy Ageing, Meal Plans and Recipes, Nutrition

Six ways to easily add six serves of vegetables to your day
Broccolini mushrooms and halloumi

Some days in clinic vegetables are my main point of focus. For so many people they tend to eat a lot of grains, toast, cereal and pasta but they are consistently light on vegetables. Fundamentally diet is 70% of the battle in maintaining good health and one of the best strategies long term is to have three cups of vegetables in your diet daily (1/2 cup = one serve of vegetables). Many people find it difficult to design a menu that enables them to meet the three cups so in this blog I am sharing some of my best suggestions for increasing the vegetables in your diet.

  • Start with veggies at breakfast. Add a side to your scrambled eggs of mushrooms, sauteed spinach or tomato. Make up a frittata with a range of vegetables and increase your count for a few days quickly and easily. Vary up the breakfast options with mushrooms and humuus on toast or smashed avocado with a corn salsa.
  • Add a smoothie that is based on vegetables during the day. Many people will add spinach or greens but have you ever thought about adding frozen cauliflower or pureed pumpkin ? One of my favourite sites for recipe ideas is Simple Green Smoothies which share lots of recipe ideas with their mission to help people fall in love with Kale. A recent option was an Orange Immunity Smoothie which had a protein powder, pureed pumpkin, banana and oranges plus cinnamon, tumeric and ginger.
  • Snack on vegetables when the mid afternoon slump hits try having carrot and celery sticks with humuus or guacamole dip as a snack.
  • Bulk up with veggies in a stew. casserole or bolognaise. My bolognese recipe uses some slow roasted eggplant in addition to the usual carrot, celery and onion. Basically put the whole eggplant in the oven for 40-45 minutes at 180C , after piercing it with a fork a few times. Student Budget Friendly Meals has the bolognaise recipe as well as a few other ideas for adding more vegetables.
  • Swap out half the meat in a recipe for lentils or chickpeas. Two of my favourite options are adding lentils to a bolognaise sauce or adding chickpeas to a casserole. Have a look at this easy tagine recipe from Taste.com .
  • Make sides the star! Grill your protein and then add roasted brussel sprouts with pomegrante and tahini, honey mustard cabbage wedges, charred broccolini with lemon and garlic or maple roasted beetroot and pear.Looking for more ideas have a look at some more recipe ideas in Four easy ways to add brassica vegetables to your meals .

My Healthy Holiday Options ebook has eight delicious sides, a range of healthy salad options with legumes and some fun smoothie recipes, including a mango mint smoothie as well as banana cherry. It has some great inspiration whether its for a Christmas in July function or just a great way to add more colour and variety to your meals.

Easy eggplant salad

There are so many reasons to include more vegetables in your diet. The fibre in vegetables acts like a broom and helps keep you regular and the insoluble fibre feeds your beneficial gut bacteria which helps support your digestion and your immune system. In my recent blog What are the best vegetables for feeding your gut ? you can find all the information on the best type of vegetables to include to improve your gut health.

Christine Pope is a naturopath and nutritonist based at Elemental Health St Ives. She is passionate about including more vegetables in the diet and encouraging her local cafes to provide more tasty breakfast options. Appointments are available online at www.elementalhealth.net.au or on (02) 8084 0081.

Five simple ways to make balancing blood sugar easier
Posted by Christine Pope on in Health Care

Five simple ways to make balancing blood sugar easier
Salad Nicoise

One of the most essential ways of ensuring that you are ageing outrageously well is to manage your blood sugar effectively. Whilst I cover the best strategies for this in my program there are a few additional strategies you can use when you aren’t able to eat in an optimal way. Just to review the basics on balancing blood sugar you might want to quickly review my blog: Are you missing out on ways that you can start ageing outrageously well ? which does cover off on the basics.

Why the focus on balancing blood sugar ? Mainly because it’s one the most significant areas to resolve to ensure that you age in the best way possible. Poorly controlled blood sugar may result in the development of Type 2 diabetes, which increases your risks for many serious health problems including conditions such as heart disease, cancer and Alzheimer’s.

How do you know you are at risk for blood sugar issues? The type of symptoms we see include shakiness or headaches if you haven’t eaten for a few hours, increased thirst or frequent urination or energy swings and crashes. It can also be a concern when you are doing all the right things and still struggling to lose weight, particularly if your waist circumference is over 88cm for a male or 82cm for a female.

Apple cider vinegar

So what are five quick hacks for managing blood sugar? These are my top five suggestions;

  • Vinegar is your friend when it comes to balancing blood sugar. The advice that is often shared to improve digestion is that you have a tablespoon of apple cider vinegar or lemon juice in water before meals. This is a good strategy for increasing stomach acid so that you can digest more of your meal and reduce symptoms such as reflux and may explain some of the benefit that is seen with vinegar reducing blood sugar levels as well. In some recent research a reduction of up to 20% was seen in blood sugar levels after a meal provided that the meal was a higher glyceamic index meal (1). For most people this means if you are having a meal with some simple carbohydrates adding a salad with a vinegar and oil dressing may help reduce blood sugar levels.
  • Start with your vegetables as it turns out that the fibre in your vegetables will slow down the release of glucose from your meal and reduce the blood sugar level peaks subsequently. Start with two mouthfuls of your broccolini or another green leafy vegetable to moderate blood sugar levels after a meal.
  • Add cinnamon which not only tastes amazing but is also a useful culinary spice for regulating blood sugar levels. Fresh cinnamon added to porridge or oats can add an amazing flavour and is even better with some extra fibre in the form of grated apple. Cinnamon has a long history of being used in herbal medicine however a recent review of its use in PCOS (which involves significant insulin resistance) found that it assisted in improving blood sugar metabolism (2). Typically you need the equivilant of a teaspoon for therapeutic value.
  • Cool it first as many high glycemic index starches such as potatoes and white rice can have their glycemic index reduced by precooking. Cooling before use will increase the level of resistant starch which will slow down the release of glucose. White rice has a glycemic index of 89 versus brown rice 53, so using brown rice will also reduce the release of blood sugar. However a small study showed a real benefit from cooking the rice and allowing it to cool for at least 24 hours before use, resulting in a very significant increase in resistant starch. This would also work for something like potatoes, so if you can’t manage without potatoes cooking them up to 24 hours in advance and cooling them down to use in a potato salad will result in a slower release of blood sugar.
  • Good quality fats slow down the release of blood glucose. Simply adding a tablespoon of coconut oil or olive oil or a sprinkling of good quality nuts and seeds is a good way to avoid the spikes.

If you think its time to really start managing your blood sugar then it might be a good idea to check out my Balancing Blood Sugar Program which is available in three part webinar series with specific resources on balancing blood sugar including meal plans.

Christine Pope is a naturopath and nutritionist based at Elemental Health at St Ives and is available for consultations online and in clinic. Contact her clinic on 02 8084 0081 or book online at www.elementalhealth.net.au .

  1. Liatis S, Grammatikou S, Poulia KA, et al. Vinegar reduces postprandial hyperglycaemia in patients with type II diabetes when added to a high, but not to a low, glycaemic index meal. European journal of clinical nutrition 2010;64:727-32
  2. https://www.sciencedirect.com/science/article/abs/pii/S0378874119350159