Rebalance your digestion and transform your energy levels
In October I am offering 6 free 30-minute discovery sessions on food intolerance testing and Nutritional Therapy in person on Thursday 5:30-9pm, or by telephone/Skype on other days/times.
During the session you can talk to me about your digestive issues and ask any questions you have. I will discuss what services, testing and programmes I run and see if they are a fit to your health goals. I will also give you my 3 top tips to help you make a difference to the way you approach nutrition so that your digestion can be optimised.
Book your session by following this link: https://app.acuityscheduling.com/schedule.php?owner=18327258
Future-proof your brain
A fear for many people, as they get older, is that they are going to be sound of body but their mind will fail them. By the time you get to your 40s, chances are you’re already walking into rooms with absolutely no idea what you came there for. Of course, what’s going on is multilayered – forgetfulness and brain fog can be caused by so many different things (many of which can be helped by changing your diet) – but there are some foods that scientists know are excellent for keeping the brain healthy and preventing the downhill slide. Here are 3 of them.
Berries aren’t only delicious, they also work wonders for cognitive function thanks to the high levels of powerful antioxidants they contain, specifically anthocyanidin. Anthocyanidin has been shown to boost memory, neural function, and coordination by improving communication between brain cells, increasing plasticity – the creation and strengthening of neural pathways -, which helps with memory and learning, and reducing cognitive decline. As a rule of thumb, the darker the berry, the higher its antioxidant content, with blueberries and blackberries winning.
For similar reasons, the same is true of dark chocolate. The brain is very susceptible to oxidative stress, which contributes to age-related cognitive decline, and foods with high levels of antioxidants fight the free radicals that cause this damage. In studies, cacao flavonoids encourage neuron and blood vessel growth in the parts of the brain related to memory and learning. A study in 2018 looked at what happened when people ate dark chocolate (over 70% cacao) and concluded that it helped brain plasticity, which is crucial for learning.
A number of studies found that people with a diet that contained generous amounts of nuts and seeds was linked to better brain function in old age. Instead of reaching for the sugary snacks when the slump strikes, give nuts a try. A scientific review in 2014 found vitamin E might help prevent Alzheimer’s disease. The nuts and seeds containing the highest levels of vitamin E are sunflower seeds, hazelnuts, and almonds.
Did you know that October 21st is ‘Apple Day’?
Apple Day has proven itself to be an increasingly popular event. What started on 21st October 1990 as an attempt to spread environmental awareness and a celebration of autumn as a whole, has quickly grown into a public holiday. Apples are well worth a dedication for the October Newsletter, because of their nutritional values. And a yummy recipe.
RECIPE OF THE MONTH: Healthy Apple Crumble
Apple crumble – and the smell of it cooking – is one of the most wonderful things about October. This healthy version uses dessert apples rather than tart cooking apples, meaning no sugar is needed for the filling to taste sweet.
For the topping
30g wholewheat flour, gluten free flour, or millet flour (do not use coconut flour)
25g chopped pecans
1 tsp ground cinnamon
2 tbsp pure maple syrup
25g unsalted butter, melted
For the filling
750g chopped red apple*
2 tbsp cornflour
1 ½ tsp ground cinnamon
⅛ tsp ground nutmeg
- Preheat the oven to 180˚C, and grease an 8”-square pan.
- To make the topping, combine the oats, pecans, flour, and cinnamon in a small bowl. Make a well in the centre and pour in the maple syrup and melted butter. Stir until fully incorporated.
- For the filling, mix the apples with the cornstarch, cinnamon, and nutmeg in a large bowl until completely coated.
- Transfer the filling to the prepared pan, and gently press down with a spatula. Sprinkle evenly with the topping. (The topping tends to clump, so try to break it up into fairly small pieces.) Bake for 50-60 minutes or until the apple pieces are tender. The juices will start to thicken as the crumble cools.
* Fuji’s are ideal but Gala and Braeburn apples would work as well.
IYENGAR YOGA NEWS: Monday Night Class, 19:30-21:00
There is still one space left on Monday night Iyengar Yoga class (general level). Feel free to drop in or purchase the spot for the remaining 8 classes (£80 instead of £96).
Monday, 19:30-21:00 at The Healthy Life Centre, 35-37 Bread Street, Edinburgh, EH3 9AL
Note: If you wish to have the Newsletter as a pdf document, please email me and I’ll be more than happy to forward it to you.