Watch the full interview below or listen to the full episode on your iPhone HERE.
They say you learn something new everyday, well we certainly did with todays guest! If you or anyone you know are struggling with symptoms like IBS, food allergies and intolerances, acid reflux, migraines, hives, insomnia, chronic fatigue (the list goes on!)… then looking into and understanding histamine intolerance is well worth your time.
Ex-CNN/BBC journalist shares with us how she heals her chronic inflammatory condition.
We have another awesome guest for you in store today and her name is Yasmina Ykelenstam. She’s an ex-journalist with over 10 years research and international news production experience for people such as 60 Minutes, CNN and the BBC, so she knows how important it is to get her facts straight!
In 2008, after 20 years of being misdiagnosed with everything under the sun, she was forced to quit a career of a lifetime after seeing over 68 doctors. In 2010 she was finally diagnosed with histamine intolerance. Yasmina then embarks on a mission to get to the bottom of it all with the help of nutrition, lifestyle, meditation and a different approach to exercise… Prepare to be inspired!
Full Interview: Histamine, Food Allergies, Skin Care & Meditation
In This Episode:
From journalist to health advocate; her story
What is histamine & the role it plays
How to test for histamine intolerance [07:28]
Why fermented foods were not the best choice
The ‘Natures Cosmetics’ she uses for her skin
Why meditation has played a big part in her recovery
Guy:Hi this is Guy Lawrence of 180 Nutrition and welcome to today’s health session. We have another awesome guest for you in store today and her name is Yasmina Ykelenstam. She’s an ex-journalist with over 10 years research and international news production experience for people such as 60 Minutes, CNN and the BBC so she knows how important it is to get her facts straight which is a big one and she has an amazing story to share with us today.
In a nutshell, in 2008, after 20 years of being misdiagnosed with everything under the sun, she was forced to quit a career of a lifetime after seeing over 68 doctors she reckons. In 2010 she was finally diagnosed with histamine intolerance. If you’re unsure what histamine is don’t worry about it, I think it’s actually really relevant for everyone and we do explain there in the podcast today and Yasmina’s explanation is going to be much better than mine so hold for to that.
She goes into that, how she’s radically changed her nutrition and lifestyle, her exercise approach and started including meditation as well, which I will add and we do discuss all awesome topics and how she’s pulled her life around and is a great example of what a bit of determination can do and change and now she’s out there spreading the word as a low histamine chef and doing an awesome job of it and we were just very privileged and proud to have her on the podcast today and she was a lot of fun, she was great, superly down to earth. Superly, could I say that word? Anyway I’ll stay with it. Top girl, great to have her and you will get a lot out of it to enjoy. Of course any feedback please send us back to email@example.com. You can go into our Facebook page, 180 Nutrition write on the wall. We generally get round to them all as [00:02:00] quick as possible.
This is the part where I’m going to ask for a review, I do it every episode and I probably will just leave it at that. If you enjoy the podcast leave us a review on iTunes and they really are appreciated. Anyway, let’s go over to Yasmina and the low histamine chef, enjoy. Okay, let’s go for it.
Hi this is Guy Lawrence, I’m joined with Stewart Cook, hi Stu.
Guy:Our fantastic guest today is Yasmina Ykelenstam. Did I pronounce that correct?
Guy:Ykelestam and I even practiced it before the show as well oh God, hopeless. Thank you so much for coming on the show today Yasmina. We’ve got some amazing topics to cover, but more importantly could you share your absolutely fascinating story with us as well and our listeners because it think it’s just fantastic.
Yasmina:I’ve been sick most of my life, on and off, with strange symptoms, allergy-like flues that weren’t flues, IBS, hives those kind of things. Then it really intensified when I was a journalist working in war zones in Iraq and Lebanon and eventually it got so bad that I had to quit my job and I had to find a career, a business that I could run from my bed basically which was I did some marketing and I used to pull on a shirt pretend I was sitting up in an office but really I’d be lying in my bed because I was so sick and nobody could tell me what it was.
Then finally I came across some woman in a … Not some woman, she’s a very good friend of mine, she’s also a blogger too and she told me it might be a histamine issue. I was in Bangkok at this point and I flew straight from Bangkok via New York, all the way to London and I got a diagnosis of something called histamine intolerance which I will get into in a minute and then it was I was then re-diagnosed with something called mast cell [00:04:00] activation. It’s not really clear, I seem to have both or maybe they are kind of the same thing but in any case it all worked out in the end and I’m feeling much better.
Guy:How long ago was that Yasmina?
Yasmina:The first was in 2010 and then the second diagnosis was in 2013.
Stu:There you go.
Stu:For everybody out there so for our listeners who are unfamiliar with histamine, now in my very limited knowledge I’m thinking it’s the kind of reactions that I used to get when I had high fever as a child, with stuffy, itchy, watery eyes and I just want to … Could you just touch on the role of histamine, what it is, what it does to the body?
Yasmina:That’s basically it. Histamine, we are used to hearing about anti-histamines, most people have histamine reactions. Histamine is an inflammatory molecule that lives in mast cells which are part of our white blood cell system. But it’s also found in foods. Histamine’s job is if there is some healing that needs to be done, the mast cells break open and histamine and other inflammatory mediators go to the site of the infection and begin the healing process. But as I said, it’s also found in foods, but also, histamine’s role is diverse in the body. As I said, it’s an important player in the healing process, it’s a neurotransmitter which affects serotonin and dopamine, it plays a role in our metabolism in weight gain and weight loss, it’s part of the digestive process and it also helps set the circadian rhythm so our wakefulness cycle and it’s now been shown to be involved in narcolepsy.
Guy:Wow. What would the symptoms be of histamine intolerance? Everything? [00:06:00].
Yasmina:Pretty much everything which is why it takes an average, I’m going to use mast cell activation as an example here but it takes up to a decade or rather an average of a decade for the average woman to be diagnosed with mast cell activation which is related to histamine intolerance. A decade because the symptoms are so incredibly diverse and they rotate, and they migrate from different parts of the body as different clusters of mast cells become activated and depending on diet, which part of the world you live in.
In any case, here are some common symptoms, there are literally dozens of symptoms. I had 55 symptoms that were directly attributable to histamine intolerance or mast cell activation. Here are a couple of them otherwise we’ll be here all night. There’s IBS, acid reflux, food intolerance-like issues, migraines, hives, insomnia, blurry vision, palpitations, chronic fatigue, intolerances to extremes in temperature, and inability to fly in planes because of the vibration and changes in pressure, food allergy-like symptoms and in the extreme, idiopathic anti-epileptic shock, idiopathic meaning we don’t know why.
Stu:Okay, well, given that very varied and almost crazy list of symptoms, how can we test for it?
Yasmina:With difficulty, the first step is finding someone who believes you and on my website, there’s a post which you can print off medical studies and take them to a doctor with you but I’ll tell you how to get there later. I’ll start will histamine intolerance. Histamine intolerance is generally diagnosed by a high blood plasma which is the overall [00:08:00] amount of histamine in your blood. A result of a low di-amine oxidase enzyme in the body. Di-amine oxidase is one of 2 histamine lowering enzymes, it’s also known as DAO. The other is HNMT but that right now can only be tested for in your genetic profile and some people say that the only definite way to diagnose this is by having a decrease in symptoms when going on a 4 week histamine elimination diet.
Some people, a lot of people walk away with a false negative from the testing for this because there’s many causes for histamine issues, you don’t have to have low DAO and your plasma histamine can be low one day and very high the next depending on your stress levels, what you’ve been eating, all that kind of stuff. Generally I would say, look for allergy-like symptoms with negative allergy tests and by these I mean IGE testing rather than IGG which is the food sensitivity testing.
As I said, plasma histamine fluctuates so it’s a little difficult. Also there is the issue that you can have a relatively normal histamine level but if your other inflammatory mediators are elevated, such as prostaglandin, interleukins, leukotrienes, that kind of thing, the other inflammatory mediators that are also housed in the mast cells along with the histamine, they can potentiate whatever level there is of histamine. If there is already some kind of inflammation going on, let’s say the histamine is normal, prostaglandins can enhance the effects of any histamine that’s being released in the body. Plus if you have excess leukotrines, that then enhances the prostaglandins and the histamines.
Just testing for plasma histamine is not very [00:10:00] reliable. For mast cell activation syndrome, it’s urinary test of n-methyl histamine. It’s a 24-hour test so you get an idea of the level throughout the day. It’s the prostaglandins, the other inflammatory mediators I just mediators that I just mentioned, and then something that’s also very important in my view is I’m finding more and more people are having a problem with something called oxalic acid which is found in plants. It’s a plant defense mechanism and it can cause major inflammation in people who are already dealing with some kind of inflammation.
It’s found in kale, almond, celery, zucchini, for example. What happens is when we get sick, we try and get really, really healthy and so a lot of what we do is we eat high histamine foods, by accident the avocados, the tomatoes, the pineapples, because we’re told all these are great for us and lots of nuts and all of that, they’re also high histamine, then we are adding lots of oxalic acid into the mix with the kale, the almonds, all of these wonderful plant foods. If there is an existing inflammation issue, these can temporarily aggravate the issue. I’m not saying don’t eat these foods, these are all the foods that I eat, but it’s good to be aware of it.
Guy:Wow. There’s a couple of things that spring into mind, the first thing is I’m going to have to listen to that again once I get off this conversation to make sure I fully understand what you just said. But on top of that, where would you start? Because you’re naming foods that people assume are healthy so unless you get the diagnosis correct, you could be continually triggering this inflammational problem off from the get-go without even realizing it.
Stu:Another point is well, I’m thinking Yasmina from a bloke’s perspective, my blokey way to fix that would be to run down to the chemist, get some Claritin, take a swig of [00:12:00] Claritin and see what happens. Does that fix it? That kind of … Well, maybe it’s a histamine problem if Claritin works.
Yasmina:You know, funnily enough that was my ex-boyfriend’s logic which was just take a few fistfuls of antihistamines and if it works it works. By this point I was already on a few antihistamines a day. He said, “Well how come that’s not working for you? This obviously isn’t it.” Poor thing was just used to hearing me talking about different theories about what was wrong with me and he had just had enough. He’s just like, this girl is just a hypochondriac. Which is why most of us get sent to psychiatrists actually because we’re told it’s psychosomatic.
The antihistamine issue, that’s a very good point, but there are actually 4 histamine receptors in the body. Claritin, for example, and most antihistamines work on the H1 receptor which to really oversimplify things means the respiratory system. You have a fever, you get [sniffly 00:13:00], you can’t really breathe, they give you an H1 blocker and that dries up your nose and it blocks that histamine receptor. But there’s the other 3 histamine receptors.
The H2 receptor is, again, oversimplifying, is to do with the digestive system. If you have a person who’s suffering mostly from digestive issues, they don’t really know and if they go to a doctor who doesn’t specialize in mast cell issues, they might be told, well take an H1 blocker and your symptoms should dissipate but the fact is if it’s digestive issues, an H1 blocker isn’t going to do anything.
Then there’s the added problem that a number of the doctors I’ve spoken with including Dr. Janice Joneja who is a pioneering immunology researcher who was one of the first people to research histamine issues, a concern with antihistamines is that throwing the histamine receptors out of whack can cause more histamine release into [00:14:00] the body basically. First of all you have the rebound effect which is when the antihistamine wears off, the body produces more histamine to make up for the shortfall. There’s lots of different reasons that that might not necessarily work.
That is also an issue with the histamine elimination diet by the way. A lot of people feel better after 4 weeks, myself included, and then they think, well, I’m just going to stay on it because I feel better. Then what happens is, you just keep losing foods, and losing foods, and losing foods and you’re even reacting to the low histamine foods and you’re like, oh my god, I’m just so histamine sensitive that I literally, I cannot be in a room with any histamine. Well no, the fact is your body keeps producing more and more … This is one of the theories that your body produces more histamine because you need the histamine for so many essential functions in the body and I keep trying to share with people that histamine is a good thing, it’s our friend, we just don’t want too much of it so we need to be careful, we need to find ways to balance the histamine.
Stu:If I was completely distraught and in a very similar place to where you were and said to you, just tell me one thing. What do I do right now? What one thing can I do right now? What would you advise?
Stu:Right, because we do have another question about mental stress as a trigger so [crosstalk 00:15:28].
Guy:I’ve got a question for you off the back of that. Why do you think you got if from the first place? From what?
Yasmina:There’s many different theories as to why people develop histamine issues. One is genetics, they are finding people with mast cell activation … I keep referring back to mast cell activation because we have research on that. unfortunately histamine intolerance is being treated by nutritionists and holistic practitioners … I’m not [00:16:00] saying that this is not a valid way of dealing with it, I’m saying that these people don’t normally release medical studies so we don’t have anything concrete to go by. I’m a big believer in holistic methods of treatment, just I would like the research to be able to talk to it about people. Oh no, I’ve just lost my train of thought. I did say I woke up very early today.
Guy:It’s very late over there in Paris too. That’s cool. Because I’m jumping around [crosstalk 00:16:33].
Stu:We’re on the topic of meditation and how you first thought that you came to … Where the histamine came from in the first place for you.
Yasmina:Right. We have the genetic aspect which is that in mast cell activation studies they are finding that people who have high inflammatory mediators, it runs in the families. This would apply to histamine intolerance as well, one would assume. Then there’s exposure to pesticides, to chemicals, there is viral infections. For example there’s a theory that you could have some sort of childhood virus and your immune system, once it’s dealt with, remains hyper activated. The immune system just stays in overdrive believing that there’s something to continually be dealing with but in some cases that could be true, some people have childhood viruses that remain in adult years but it remains dormant in the body unless there’s some sort of major health event in which case it can reactive.
Food poisoning has been said to potentially trigger it. Serve cases of food poisoning and serve illness of some kind, operations, that kind of thing, again the immune system remaining in overdrive [00:18:00] and trauma. I was listening to a very interesting talk by a doctor, I believe it was Milner and he was saying that the majority of his patients, they came to him and they say, I don’t know, I was so healthy, everything was going totally right, and then suddenly this traumatic event happened in my life, a car accident, a husband dying, a child dying, some sort of personal incident, and that is what triggers the mast cell or the histamine activation, which is not an uncommon thing.
There’s a great book called The Last Best cure in which the author who is a science journalist herself, she shares a questionnaire developed by a medical company in the States that can actually predict how likely you are to develop an immune system dysfunction based on the level of trauma you have had in your life. When I read the book, I just thought, okay, I grew up during a war and I went to war as an adult 3 wars. I haven’t really had really traumatic events like some people have. Some people have had really terrible, terrible things happening to them. But then I read the questionnaire, it was like, did you move once, more than once every 5 years before the age of 11? Did you ever hear your parents fighting in the next room? Did one of your pets die before you were the age of 8? I just thought, wow, I’m in trouble and I scored off the charts, off the charts.
Stu:To me when I heard what you did as a journalist, I thought, my god that’s stressful. For me personally, from an outsider looking in, I don’t know how stressful it was.
Yasmina:It was highly stressful and …
Guy:Just thinking about the sources of [00:20:00] histamine triggers as well. Outside of food, personal body care products, sun screens, all that kind of thing, would that fall into that category as well?
Yasmina:Yeah, absolutely. Bath products, even so called natural products like cocamidol betaine which I can never pronounce and the SLS which we now know are not so great for us, and various other products can cause immune system disruption that can affect the mast cells. When you consider that what we put on to our skin, I heard 60% of what we put onto our skin is absorbed into our bloodstream. That figure is contentious but it’s interesting to think. I had not really considered it before although it made complete sense.
But the good news is that when you consider that beauty products have lead in them which we thought was an urban myth but was then proven to be the case and there was a big expose on it in the New York Times, people had always told me, “No, no, no, it’s a myth, it’s a myth, it’s a myth.” It’s not a myth. When women are eating, I think it was 5 pounds of lipstick a year, it all adds up. The good news is that although there are things that can trigger us, there are other things that we can put on our skin that make us better such as moringa oil which is a natural anti anaphylactic and an antihistamine. There’s pomegranate seed oil which increases collagen production but is also an antihistamine. You have brands like Dr. Alkaitis, their product is so pure you can eat it. You can eat it. I have eaten their almond face cleanser just out of curiosity to say that I did.
There’s RMS beauty created by a woman who had multiple chemical sensitivity, she actually does the makeup for the Victoria Secret Angels, and she created this amazing range of beauty products with just the most incredible raw beauty products that treat the skin in an anti-inflammatory way and there is 100% pure which is … I don’t get anything for mentioning these things. I hope it’s okay, I just want to …
Guy:Go for it. Help people yeah.
Yasmina:Yes. 100% pure, it’s an American brand but you can buy it all over the world and their products are the cleanest I have found anywhere. Even though people write to me and they’re like, Oh so you use 100% pure but it has tomato in it. Well, when you compare a little bit of tomato or a little bit of strawberry in a face cream to phenol-exo-hetra-tetra-cyclne-adol, you know I’m just pulling from air. I know which my body triggers to more and it’s not a little bit of tomato or strawberry.
Guy:Yeah, right. To pull it back, with everything that can trigger histamine, which is incredible really when you think about it you’d be afraid to go out the door sometimes.
Yasmina:I used to be. I used to wear a mask. I was one of those weirdoes.
Guy:That’s amazing. With Steward then asking, what’s the one thing you can do right now and your answer was mediation, my question would be why probably because I sidetracked this conversation 10 minutes [crosstalk 00:23:28].
Yasmina:No worries. My life fell apart and interestingly I had my genetic profile read by somebody and I carefully chose someone because I didn’t want somebody who was sell me thousands of dollars of supplements. But I told him, look, I just want to know about the mast cell stuff, I don’t want to know about any other health issues and he says to me, “That’s very unusual, nobody’s ever told me that. You know, just ignore everything else, I just want to know about this.”
I said, “Well, you know, I, I am a high stress person, you know, [00:24:00] especially when it comes to my health and I really don’t want to know anything else because the likelihood is I’m, I’m just not going to be able to deal with it right now.” When we spoke, he started first of all by laughing at me, and I said, “What’s up?” He said, :I can now understand why you made that request. In your genetic profile, every possible gene relating to stress is in your genetic profile.” He said, “It’s my belief that you should be able to control your symptoms through stress release.”
Funnily enough about 2 years before that I had started meditation after reading this book The Last Best Cure. I was told that … I’ll come back to this later but I started meditating and I started noticing some positive changes, lots of positive changes. Then I reached the point where I thought I’m eating 5 foods, this is not working because I’m terrified of eating anything else. I came up with this really, really, crazy idea, I had been on a meditation retreat for a week and after years of restriction and misery, I ate everything I wanted on that mediation retreat. It was all vegan, it was all made from scratch there was no tofu, it was super, super healthy whole foods. I ate it all and I was fine and I just though, this is the key, this is the key. At the time, I just thought, right, this is how I’m going to get my life back. I’m done with sitting at home, I am done with not being social, I am done with thinking that my life is over…
I had made so much progress and happiness and feeling better about things but really was still stuck in this mindset of I’m never going to get better. There is only so much better I’m going to get and maybe I’ve already reached there. I read The Last Best Cure and she talked about [00:26:00] how meditation fights inflammation. I just thought, that’s when I went on the mediation retreat and after that, I came up with this idea that I could re-introduce foods as long as I stayed calm while I was reintroducing them.
I’m not suggesting anyone else try this, I don’t have any message to sell people on how to do this, talk to your doctor, your shaman, your whatever, your witch doctor but get a medical person on board. What I did was I did a risky thing, I took a bowl of strawberries and I had gone into anaphylactic shock from having 1 strawberry a few years earlier. My health was a lot better at this point. I was no longer fearful of going into regular anaphylactic shock. I have to say that I was much, much, better than I used to be.
I did a mediation, mindfulness mediation at the dinner table 15 minutes and then I started eating the strawberries one after the other, mindfully, really being in the moment, being in the experience. Just not allowing the fear and the dizziness and the anguish that accompanied every single meal in the last few years, I just let that all out. I experienced it and I saw it there in front of me and I made my peace with it. I actually said to myself, you know what? At this moment, I’m okay with letting go. Whatever happens, happens because I’m at peace. I haven’t experienced many moments like that since but it was an incredible moment and I just let go of the fear and I ate the bowl of strawberries and [inaudible 00:27:46]. That was [inaudible 00:27:48] for me.
Maybe I would have survived anyway, but the point is, I had set something in motion whereby I had told my brain and my body [00:28:00] that this was the key and my unwavering, unshatterable belief that this was going to heal me, was possibly a placebo effect but the fact is, if anyone can find that one belief, even if it’s the eating McDonald’s every day is going to heal you, it might work for a time anyway but there are more sensible ways to do it. Mine seems to have a lasting effect so far, nobody can predict the future but the point is the meditation has brought me peace and acceptance. It doesn’t mean that I’m not going to continue fighting for my life but for my recovering but I have made my peace with however it is that I wake up on any given day.
Stu:Well that is fantastic. Do you continue to eat strawberries today?
Yasmina:I do, I eat a lot worse that strawberries.
Stewart:No it sound like you certainly got a strategy that works for you. In terms of knowing where to start, there’s so much to do to try and get your head around what might be happening, what you could do. If I wanted to gravitate to perhaps some natural antihistamine foods, where would I start? What would be the best ingredients to choose?
Yasmina:That’s my personal choice is starting with those foods, so plentiful in nature. Really, I think if I had grown up in Lebanon where my mother is from where the food is just natural, you just literally just pluck it from the tree and put it on the table. My mother always commented, “When we used to go to Beirut, you never had any food issues.” She was right. That’s also because the diet was rich in these following foods.
What I have found to be my most powerful ally and that for many of my readers are bioflavonoids, quercetin, rutin [00:30:00] and luteolin. They are found in plants. They are what’s called mast cell stabilisers. There has been some amazing research by a doctor in the States, Dr. Theoharidis at Tufts. He’s funded by the National Institute of Health, he has over 300 studies on mast cells, mast cell activation and he found that these bioflavonoids, in particular, quercetin and luteolin, quercetin, the study was done on, is as powerful as the most commonly prescribed medication for stabilizing mast cells to prevent histamine release. But this is also applicable to people with histamine intolerance because quercetin acts as an antihistamine, so it works in preventing the mast cells from releasing histamine that’s in the body already and it acts as an antihistamine so when we eat dietary histamine, it doesn’t bind to the receptor in the body. It doesn’t appear to have the same side effects as antihistamines.
In any case, you can find these bioflavonoids in fresh green herbs. I eat so many green herbs. People watch me cooking and they’re like, when do you stop putting, I don’t see you measuring anything? How do you measure the herbs? I say, when it tests like one more handful is going to make things taste funky then I stop. Fresh green herbs, things like sweet potato, butter nut, squash, broccoli, most brightly colored vegetables and greens. The thing is, it gets a little confusing because you’ll have a lot of articles that say things like pineapple is an antihistamine, tomatoes are antihistamines, well those foods are found on the high histamine food list. That’s’ because partially because different parts of the fruit or the food can have different properties. The leaf can have one property, but the fruit itself can have others. Is it the combination of other nutrients or the lack of nutrients or the sugar? Things like that.
Raspberries for example are on [00:32:00] list as high histamine but they’re also a good source of quercetin. People say, well, they have quercetin but there’s an … I look for foods that have these qualities. My first choice would be rather than eating tomato ketchup, which is a processed food and is also high histamine, I will have a bowlful of raspberries because they do have some quercetin, they are anti-inflammatory but they are slightly higher histamine than blue berries for example. As I said, severe histamine restriction is not a great idea. What I do is I try and balance things by including as much of these antihistamine foods as possible, to balance out the higher histamine foods that I eat.
Stewart:Would non-organic plants and vegetable be an issue? I’m thinking along the lines of pesticides because not all of us, me included, can afford to feed a family fully organic. It gets crazy. I really increase the amount of fruit, many veggies really, I eat lots of veggies but I’m thinking, I’m washing and scrubbing but I still think they’re loaded with pesticides and nasties.
Yasmina:Yeah, scrubbing them only does so much because it’s inside the food but yes. Pesticides would be an immune system trigger which would exacerbate the histamine or mast cell issues, but at the same time, yes, it is expensive. I try and eat as much as I can organic, there have been some studies that have show that quercetin levels may be higher in organic vegetable and in organic farming. I can’t remember the reason why and that was contentious also. That was just one study.
What [00:34:00] I do is take the list of the most heavily contaminated foods and try and eat those organic and then eat the rest conventional farming. There’s money saving strategies like I eat an incredible amount of herbs and they are not always in season so what I do is I buy in bulk and I freeze. I chop them up and I freeze them. Then that gives me a year’s supply. You can go to farms and make some kind of deal with then … If you have anybody local, you can get vegetable boxes, you can … It’s tough, I would say that I spend most of the money I earn on food.
Guy:But you feel a lot better for it though right, so it’s?
Yasmina:I do but it’s a delicate balance eating a little bit left overs [inaudible 00:34:52].
Guy:What about fermented foods? Because I hear they can be a catalyst for histamine triggering as well.
Yasmina:Fermented foods a double-edged sword absolutely. We’re told they are the best way to heal the gut and yet they cause histamine release because of the bacteria. A lot of people arrive finally at histamine tolerance diagnosis or the suspicion that being what they have because they were on a highly fermented diet such as the guts for example. The interesting thing is a lot of people are eating the fermented foods to heal the gut but new research tells us that there is a mast cell involved to leaky gut, therefore quercetin and other approaches to mediating histamine and mast cell issues could be applicable to leaky gut and I had horrific, horrific, horrific leaky gut symptoms and I have to use the real name here, intestinal permeability because if we want people to take us seriously we need to use names that doctors will pay attention to.
[00:36:00] I managed to heal mine in my opinion, it might have been other factors as well but I didn’t do any L-glutamine, I didn’t do any fermented foods, I didn’t do any bone broths. Just generally I think that anyone who says that they have a healing protocol that will definitely work for you, is a little delusional or lying or has the best intentions but just we’re all different.
Guy:100%. We hear that all the time with diet too. This is the diet, this is … It’s like come on guys, really? Yeah.
Yasmina:Exactly. The first thing I tell people is the histamine lists are terrifying. Forget sticking to any one dietary dogma, forget about sticking to list. Make your own lists of foods. Trial and error, make a list of symptoms, IBS, blurred vision, blah, blah, blah. Don’t do a food diary because that’s just setting yourself up for failure. It’s like eating something and then sitting there with a notepad, what’s going on in my body? What’s going on in my body right now? Oh, I twitched, I twitched, okay.
It’s like the research on how concert violinists for example, they put them in MRI machines and the parts of the brain that get denser with neurons, the more they practice, that kind of thing. You become better at playing the violin the denser that these neurons become because you’re spending more time, more time, more time. We have become virtuosos if of our sickness. We’ve spent so much time focusing inwards, looking at what is going on in our bodies, looking for what’s going wrong. We’re intensifying our perception of these things. That is my experience, my own experience and I’ve seen it in others. That’s one of the amazing things about mediation. At times, when my symptoms were at their worst, I would go into [00:38:00] the discomfort and just accept it and release it. It’s absolutely mind-blowing.
Guy:The mindset’s massive, it’s massive. I think of Tom Gabriel when he spoke on our podcast and he was talking about chemotherapy, once somebody was diagnosed with cancer they did a study, about 30% of the people were starting to lose their hair before they even started the chemo because they were just going in and just absolutely terrifying themselves, and the body takes over, which is fascinating.
Yasmina:There was an article I was just quoted in yesterday that was on US world news, the website and world news and reporters, I can’t remember right now, sorry. But it was on the nocebo effect. The evil twin of the placebo effect. Yeah, absolutely, expect to react and you probably will.
Guy:While we’re on the topic, for any of the listeners recommend listening to our podcast with Dr. Joe Dispenza because he actually wrote a book recently called You are the Placebo. I’ve read it. He was an awesome guy but he explains that really well in the podcast so if anyone wants to check that out they can too. Yeah, let’s do it.
Stewart:I have a question. Do you support your diet with any off-the-shelf supplements?
Yasmina:I do. Again, these might not work for everybody and I’m certainly not a doctor so please don’t run off and buy these but to discuss them with a medical professional. I started out taking quercetin by a brand called Twin Lab T-W-I-N L-A-B and quercetin with vitamin C. initially I was told that vitamin C was great for histamine and mast cell issues but I reacted to all vitamin C and I thought, wow, wow, that’s another thing I [00:40:00] can’t take. But then I realized that ascorbic acid is often made from fermented corn. Fermented number 1 and corn, which is highly allergenic and is a trigger for many people.
I found the Twin Lab, coincidentally which has the vitamin C that’s made from ascorbyl palmitate, which is made from palm trees and to my knowledge is not actually fermented. That was just great. I stated taking that and then I became aware of a stronger quercetin and luteolin supplement developed by Dr. Theoharides who I talked about earlier and the mast cell researcher. He created this supplement and it changed my life.
People say that you can’t work your way up to a therapeutic dose of quercetin and luteolin through your diet. My argument to that is, well if you eat nothing but quercetin and luteolin rich foods you’re hedging your bets anyway. Even if the quercetin isn’t doing anything you have all these amazing plants foods and you’re not ingesting any garbage so you’re giving your body a fighting chance. This neuroprotek perhaps in combination with the diet, really, really changed my life. The one symptom I forget to mention earlier that is such a huge problem for many of us and was my absolute nightmare as a journalist, imagine this, brain fog and memory loss. A journalist with brain fog and memory loss in war zones.
Stewart:Not the ideal situation.
Guy:No. Eventually that played a huge part in why I left journalism because I worried that I was endangering myself and others by being out in the field. Yes the neuroprotek cleared my brain fog up entirely. Again, in combination with diet I’m sure, and it doesn’t work overnight. Dr. Theoharides told me it will take about 6 months for it to kick in, [00:42:00] and it did take 6 months for it to properly start working. All kinds of people are using it now. People with autistic kids are using it for them because … I’m not entirely sure the length of it.
Stewart:That was neuroprotek was that?
Stewart:For anybody wanting to access that, is that readily available on the internet?
Yasmina:It is. They sell through Amazon and also through their website. You can just google it or google Dr. Theoharidis, it should come up. Oh god, I’ll have to spell that name.
Stewart:Yeah, it doesn’t sound easy.
Yasmina:Vitamin C also [mangosteen 00:42:39] I started taking when all my hair fell out and I lost most of my hair, it was quite traumatic but that turned out to be combination of shampoo and inflammation generally and [mangosteen 00:42:50] and a little bit of vitamin B12. The [mangosteen 00:42:54] is an antihistamine, it’s a mast cell stabilizer and it also inhibits the synthesis of prostaglandins from mast cells. Histamine when it’s released, prostaglandin is synthesized as the histamine is released and they augment each other. I theorized that dealing with the prostaglandin would help with the histamine reactions and it also apparently helped my hair grow back. Prostaglandin D2, excess prostaglandin D2 is often to blame for male baldness or plays a role in it, just to remind you.
Guy:It sounds like you’ve been through so much. How do you feel now after everything listed-?
Yasmina:I feel like it was my scariest war and I felt very much like a soldier having been, well, perhaps on a crusade for many, many, many decades and I just turned 40 this year, and I’m now finally [00:44:00] experiencing health, good health for the first time since I was maybe 8 years old and it’s pretty amazing. I used to feel quite buttered and angry. I was very, very angry. I was so angry, I had the shortest fuse on the planet, I would just scream at the drop of a hat. Journalism didn’t help that very much working in war zones and being in horrible situations where you have to evacuate a team or deal with incoming fire, but there’s no room for politeness in most situations. It’s just all changed and I’m happy and peaceful and I let go of my anger. I was very angry with doctors, who didn’t spot the sickness and I was angry with … I was just angry with life and now, I don’t know. It’s so much-
Guy:That’s amazing. I know you’re inspiring so many other people with your own message which is fantastic.
Stewart:Just thinking that we’ve spoken lots about food and the catalysts for histamine reactions. Given the impact that mediation has had on your body as well, what about exercise? Because exercise can be a stresser on the body as well, so what do you do?
Yasmina:Absolutely and I wish somebody had told me this. It was very frustrating to exercise, exercise, exercise and eat really well and gain weight for most of your life. I now know it was inflammation and stress on the body and I was doing the wrong kinds of exercise. There are a lot of people with histamine … Histamine can make you collapse if you exercise too intensely. Running, lots of cardio, maybe football, things like that. Lots of cardio can upset your histamine levels [00:46:00] and cause it to spike. Now generally inflammation spikes for up to 72 hours after intense exercise as the muscles break down and the repair themselves. That causes inflammation.
In the long-term, it’s anti-inflammatory. Now for somebody who has a histamine issue, that temporary spike and inflammation can be very detrimental or even a little bit scary. I used to pass out on the treadmill, I would lose feeling in my hands and my feet. Just really horrible things. Then I read the research … That stopped me exercising for many years. I didn’t know what was going on but I became frightened of exercise and it turned out to be a great excuse because I can be quite lazy by nature. Couch potato, it was a pastime.
Eventually, I found the research on how to exercise without causing a histamine spike and it turned out that exercises in which you use your own weight, such as yoga, Pilates, things like that, or lifting weights calmly, without cardio will not cause that histamine spike. I went back to yoga. I used to practice yoga in 2000 and when I’d just started out working for CNN and although I loved it and I was doing Ashtanga which is fast paced, is the power yoga. I told my aunt one day, I just need to beat the crap out of something. I love yoga but I feel like I’m in class and I just want to beat somebody up. I think I just need something a bit more dynamic so I went to kickboxing.
I went back to kickboxing last year mostly just to prove to myself that I could. [00:48:00]I started running again, I started kick boxing. I was doing an hour and a half a day of kickboxing. I felt great. I could do it. But then the strangest thing happened, I started feeling like I wanted to beat people up again.
Yasmina:I realized the stress hormones were just causing, because stress hormones cause mast cells to break open and dump inflammation into the body. If the mast cells are in the brain when that happens, than can affect your other neurotransmitters. It can make you aggressive, it can make you depressed, it can do so many things to the brain and it’s a topic that’s starting to be researched more now. If you go on the internet and you type in, inflammation and depression, you’ll have tons of results. I was misdiagnosed as bipolar. I believe it was a miss diagnosis because as soon as I changed my diet, I had no more episodes. Over the course of 6 months, the episodes stopped. I was a rapid cycler. I would be laughing, I would be a great mood and then suddenly bang, I’d be screaming, I’d be angry, yeah, I’m going … The beast would come out and then I’d start crying.
Stewart:Wanting to beat people is okay when you got the skills to do that so you’re on the right track.
Yasmina:Eventually I realized that the key was yoga. It combines the mediation, you’re using your own weight and even if it is cardio, the immediate inflammatory benefits counteract or seem to, at least for me and the many, many others of my readers who do yoga, it’s very, very popular, instinctively, some people just know that yoga was a big part of it for them and that they [00:50:00] needed to go do it.
Guy:It almost seems like inflammation is at the root cause of everything. It all traces back to inflammation, essentially.
Yasmina:Yeah, but I worry that it’s becoming, oh it’s inflammation.
Guy:Oh, it’s paleo, oh you eat this, oh, you’re going to do that.
Yasmina:Exactly, what’s causing that release and I’m finding for so many people, it’s trauma, unhappiness and stress.
Guy:Yeah. Hence why mediation has been such a big part. They’re some great tips. We are just aware of the time. We have a couple of wrap up questions that we do on every podcast. Very simple. The first one is, what did you eat today?
Yasmina:Okay, I had a green smoothie which was mango, broccoli, cucumber, arugula, watercress, karela, spirulina, vegan DHA which is like an omega 3 fatty acid thing and that was it. Then I had a massive, and I mean massive, my salads are these epic bowls of greens with thyme, coriander, basil, chickpeas, grilled veggies, and then I was naughty. Then I was naught. I had a homemade blueberry, wait, blueberry coconut sugar, raw vanilla, ginger coconut oil cake that I baked and it’s based on a muffin recipe that people can get for free on my website and I’ll tell them how they can get there at the end.
Guy:Perfect. That would make me be naughty too, it sounded-
Stewart:Doesn’t sound that naught. I thought you were going to talk about a milk burger or something along those lines.
Yasmina:No. I do make my own ketchup though, but I didn’t make it yesterday. If you’re a histamine person you’ll be like, oh my god you made ketchup? Yeah, yeah, I do.
Guy:[00:52:00] Do you eat meat?
Yasmina:I eat a little bit of it. I was vegan for a while but when you’re down to so few safe foods that don’t cause any kind of reaction, you have to eat whatever doesn’t bother you and meat was one of the things that didn’t bother me. I tell people that what I do is I’ll just chop up a little bit of meat and then I’ll toss it with lots of veggies or stick it in a salad or something.
Guy:Cool. The last question is … Were you going to say something Steward?
Stewart:No. Did I look like I was?
Guy:You did. You had that look there and I thought-
Stewart:I always have that look.
Guy:What’s the best piece of advice you’ve ever been given?
Yasmina:Oh wow, well, there’s 2. One was when I was falling apart and tried to check myself into a mental institution because I thought I was having a nervous breakdown, stress invaded. A friend of my mothers who picked me up from there said to me … She took my hand and she just said, “Yasmina, sometimes all you have to do is chose to walk on the sunny side of the street.”
Stewart:That’s good advice, that is good advice. I like that [crosstalk 00:53:15].
Yasmina:So true. That’s number 1 and number 2 was, and this was life changing. My doctor in Spain told me this when I was finally diagnosed with mast cell activation. She said, “If you go into anaphylactic shock, the best thing you can do is lie down on the floor and relax.” When she said that to me, I said, “What do you mean?” Because they don’t like giving EpiPens in Spain. She said, “Call the ambulance but lie down on the floor and relax. It’s the most important thing.” I just said, “What do you mean?” Then she explained to me the stress hormone thing and whatever and then that kicked off my research.
That actually saved my life. When I was in Kenya, I didn’t have any medication on me, I was too far from hospitals, couldn’t get anywhere, I was in a house, nobody could hear me, there was a [00:54:00] party going on downstairs. I lay down, well I actually fell down on the floor and I began a mediation involving a visualization before I lost my vision and I mediated and eventually I was found and I continued meditating, meditating, meditating, and it was just life changing. Just suddenly my vision started opening up again and my heart started regulating.
There’s different levels of anaphylactic shock, not every anaphylaxis leads to death. I can’t tell you, oh I had a level 5 anaphylactic and I thought I was going to die and I had never thought that before. I was convinced I was going to die this time and I got through it and that was the changing point in my life and I thought, I can control this, I can heal. This has shown me that this plays a big part.
Stewart:That’s right. There’s some truth to what you’ve been practicing. I think I like the sound of that.
Guy:Have you written a book in all these experiences that you’ve been through?
Yasmina:I’ve actually written 11 e-books. I’m working on getting a book published. I’ve written the outline and I’ve spoken with a few people that worry there aren’t enough people who are interested in this so we’ll see, I’m still working on it but in the meantime, there are eBooks for download on my website. It covers everything from beauty to diet to a little bit on mediation. I have a yoga course that’s going to launch in January. I teamed up with my teacher to do this yoga course to take people who aren’t exercising right now and it just steadily gets progressively harder more intense, to try and help the healing process. More cooking videos, there’s a bunch on YouTube and stuff like that.
Guy:Fantastic. Where would the website be?
Yasmina:It is the low L-O-W histamine [00:56:00] H-I-S-T-A-M-I-N-E chef, C-H-E-F .com thelowhistaminechef.com
Guy:We’ll be [crosstalk 00:56:07].
Yasmina:I won’t give you my full name because you’ll never be able to [crosstalk 00:56:10].
Guy:I had 2 cracks at it and got it wrong [inaudible 00:56:13], so yeah.
Stewart:That’s awkward. I can testify that here’s heaps of stuff on there. I’ve got a number of your eBooks. Men Food was great, love the paleo granola recipe, I thought that worked for me. Yeah, get on there, dig around, loads of stuff and some of the videos are entertaining too.
Guy:Yeah. Thank you so much for your time Yasmina. That was just absolutely beautiful and I have no doubt, heaps of people get a great deal from that and so I really appreciate you coming on today and sharing your journey with us. That was awesome.
Yasmina:Yeah, it’s been wonderful talking to you guys talking to you guys. Thank you very much. It’s been a great interview.
Guy:No. Thank you.
Guy:Cheers. Bye bye.
Angela: I love these organic cacao chia puddings as they are high in omega 3, fibre, protein and are packed full of vitamins, minerals and antioxidants (and gluten free of course!). They are so quick and easy to make and they are super healthy. I’m addicted to topping mine with berries :) Fantastic for breakfast or those in-between snacks that tie you over until your next meal!
Guy:If ever there was a post that needed to be written for our blog, I think it would be this one. Even though eating nuts can come with some great benefits, there is often much confusion and misinterpretation too. From fear of making us fat to the newly converted clean eater who has taken up ‘paleo’, who eats nuts by the bucket load as they’ve ran out of snack ideas, this post covers the do’s and don’ts of the nut world.
So if you are wanting the low down nuts, that take five minutes and enjoy this post by naturopath Lynda Griparic. Over to Lynda…
Lynda: Are nuts really that healthy? Can they be eaten on a weight loss program? What about phytic acid? Are nuts too high in omega 6? Are nuts too high in carbs? How much is too much?
These are questions I get asked all the time. Let me pre-empt this article by saying that this is a broad view. You may need to tweak your nut consumption to suit your individual needs. At the very least I hope to reduce your fears and confusion about these multicultural babes.
Improve lipid profile;lower low density lipoproteins (LDL) and improve high density lipoproteins (HDL) levels.
Reduce risk of diabetes and metabolic syndrome
Improve antioxidant and nutrient status
Contain a moderate amount of protein
And for the most part are a good source of fibre
Before we get nut specific let’s chat about phytic acid (aka phytate). Phytic acid is found in many plants, especially the bran or hull of grains, nuts and seeds. Unfortunately humans cannot digest phytic acid which is a problem because phytic acid binds to minerals such as iron and zinc in food preventing their absorption. Phytic acid disrupts the function of digestive enzymes such as pepsin, amylase and trypsin. These enzymes are required for the breakdown of proteins and starch in our food. A diet rich in phytates, such as grains can cause mineral deficiencies. Some of the phytic acid content can be broken down by soaking and roasting. On a more positive note phytic acid may have anti-cancer properties and can be converted to beneficial compounds in the gut.
How many nuts can I eat a day?
A loaded question that depends on a few factors;
your metabolic health and weight
your mineral and general health status
if you have any serious digestive issues
your nut preparation: soaking, dehydrating, roasting before consumption
Those with serious digestive issues may do better avoiding nut flour and nut butters. Even though nut flour does not contain much phytic acid because they are made from blanched nuts and phytates are found in the skin, many find it hard to digest nut flour in large amounts. Nut butters are often made from unsoaked nuts, making their phytic acid levels relatively high.
For most people with a low phytic acid diet, a handful of well prepared nuts daily would be a great addition, providing many amazing health benefits as you’ll soon see.
Which Nuts Should I Invest In?
Here is a list of the most popular nuts along with their pros and cons. If you are simply looking for weight loss tips, scroll to the bottom of this post.
I must start with my all time favourite nut, the macadamia. No doubt, many feel the same. For starters macadamias simply taste amazing. They are buttery in texture and flavour, are amazing in raw desserts and offer much goodness such as healthy fats mostly monounsaturated fatty acids (MUFA), followed by Linoleic acid (LA), Alpha-linolenic acid ALA and saturated fats (SFA). They are low in carbohydrate, harmful Omega 6 fats, phytic acid (no need for soaking) and pesticide residue and contain Vitamin B1, copper, iron and a fair whack of manganese (think bone and thyroid health). Great for those creaky knees. They are worth every pricey penny. Just be mindful of overconsumption. I find these guys slightly addictive. Stopping at a handful may be tricky :)
Interesting fact: Macs have been shown to improve lipid profile; reduce total cholesterol, low density lipoproteins (LDL) as well as increase high density lipoprotein (HDL) levels and may reduce inflammation and prevent coronary heart disease. Macadamias have around the same amount of the health promoting monounsaturated fat, oleic acid as olives.
Almonds in moderation are amazing. They contain quality protein, fibre, healthy fats, namely MUFA, LA and SFA. They are rich in vitamin E, B2, copper, l-arginine, magnesium and manganese. The downside to almonds aside from our inability to control the amount we consume is their high phytate content. Soaking for around 12 hours and or roasting can help reduce these levels or purchase skinless almonds where possible.
Interesting fact: almonds and almond skins are rich in fibre and other components which support your gut flora (microbiome) and act as a prebiotic. Almond consumption can improve lipid profile, reducing total cholesterol and LDL. Almonds may also improve blood sugar balance and reduce appetite when eaten as a snack. The l-arginine content in almonds offer many cardiovascular health benefits. The almond skin is typically rich in antioxidants (polyphenols, flavonoids). In fact approx 30g of almonds have a similar amount of polyphenols as a cup of green tea or steamed broccoli.
Seriously great tasting, slightly sweet nuts that are mostly known for their selenium rich bodies. Per 30g they are comprised of 88% selenium. They are a good source of healthy fats (MUFA, LA, SFA). Are low in carbs and rich in other nutrients such as copper, magnesium, manganese and B1. A little bit goes a long way with these nuts, which is just as well because they are not the cheapest nut out there. A modest brazil nut or two a day will give you a good dose of selenium. Selenium is an extremely important antioxidant essential for thyroid health and for a healthy immune and cardiovascular system. It’s worth mentioning that Brazil nuts are high in phytates however eating small amounts to get your selenium and nutrient dose should not cause a problem.
Interesting fact: at small doses these nuts can improve selenium levels in the body. They are also a great anti-inflammatory food with the capacity to improve lipid profiles.
Another dangerously delicious nut, creamy and sweet in texture and flavour. These nuts do not have as amazing nutrient profile as some of its nut colleagues but alas they do make for a great cheese substitute. Think raw cheesecake.
They are a little higher in carbs than the other nuts averaging around 8.6g per 30g. They contain healthy fats, quality protein, B1, copper, manganese, iron, magnesium and zinc. These guys are notorious for being over consumed and causing allergic reactions. You can soak cashews for 2-4hours.
Chestnuts are in a little league of their own. They are quite starchy in comparison to their fatty friends containing around 22 g of carbs per 30g. They are low in fat and protein and contain copper, manganese, Vitamin B6 and folate.
They are however low in phytates and are quite flavoursome raw, roasted or steamed. I would treat these guys as you would a starch and have them in moderation.
Hazelnuts, also known as filberts, are not a popular nut, unless you consider Nutella your hazelnut source. God knows why, because roasting these and sprinkling them onto salads makes for an an amazing experience. They might be worth your attention though given their nutrient profile. Hazelnuts are rich in healthy fats (MUFA, LA, SFA), manganese, copper, vitamin E and have a decent amount of magnesium and iron. Hazelnuts have moderate levels of phytates and can be soaked for 8-12 hours.
Interesting fact: Hazelnut skins are rich in antioxidants (polyphenols) with total antioxidant capacity richer than dark chocolate, espresso coffee and blackberries. As most nuts they have the capacity to improve cardiovascular health, lipid profiles, reducing LDL and may have an anti-inflammatory effect.
Pecans are an underrated, under-consumed nut and another favourite of mine. These quirky looking nutrient giants are packed full of antioxidants, healthy fats (MUFA, LA, SFA) with a decent whack of fibre and nice dose of protein, manganese, copper, B1 and Zinc. Apparently pecans have the highest level of antioxidants of any nut. You can soak pecans for 6 hours.
Interesting fact: aside from their impressive antioxidant status, whole pecans are fantastic for reducing inflammation and oxidative stress and improving lipid profile. Try them in your salads, have them raw or activated. Pecans are the nuts that make my raw brownies a healthy signature dessert. CLICK HERE for Healthy Pecan Chocolate Brownie Recipe.
Pine nuts play a starring role in any good pesto and taste amazing, raw or toasted on salads. They are rarely eaten as a snack and are a wee bit pricey due to the labour intensive harvesting process. As most nuts, pine nuts contain healthy fats and other vitamins and minerals namely manganese, vitamin B1, copper, magnesium and zinc. You can soak pine nuts for a few hours.
Interesting fact: Pine nuts may suppress the appetite and lower LDL levels. Some may be prone to “Pine mouth”, a condition caused by pine nut consumption that makes everything you eat taste bitter and metallic.
Pistachios look aged and strange and often come with a barrage of complaints such as “there is not enough nut-meat in the shell” and “the darn shell won’t open”. I dare say though that they are worth the effort for both taste and benefits. They are low in phytic acid and you can soak them for up to 8 hours.
Interesting fact: Pistachios act as a natural prebiotic (even more so than almonds) because of its non-digestible food components such as dietary fiber. This fibre stays in the gut and feeds our good bacteria, stimulating their growth. They also contain phytochemicals that have the potential to positively improve the balance and diversity of your gut microbiome.
Pistachios are also an excellent source of vitamin B6, copper and manganese and a good source of phosphorus and thiamin. Pistachios have the potential to significantly improve lipid profiles and blood sugar status so are a great addition to those individuals who already have or want to prevent diabetes and metabolic syndrome.
Many primal eating folk have ditched the walnuts concerned that they are too high in Polyunsaturated fats (PUFAS) and contain unstable linoleic acid. You may want to un-banish your banish though as walnuts really do have an impressive nutrient profile and eaten every so often can be a valuable and delicious addition to the healthy diet of most.
Walnuts are a good source of copper, manganese and magnesium. They also contain protein, iron and as mentioned before are quite high in PUFA but if your diet as a whole has a significant amount of Omega 3’s and is relatively low in Omega 6 from other sources (seed oils etc) you should be fine. They are moderately high in phytates and can go rancid quite quickly so buy small quantities from a trusted supplier and store unshelled walnuts in the fridge or freezer. You can soak walnuts for around 4 hours. If you are feeling adventurous and do not mind the somewhat bitter taste eat the skin as up to 90 per cent of the antioxidants are found there.
Interesting fact: Walnuts are capable of supporting cardiovascular health by improving lipid profile (reducing LDL) and reducing blood pressure.
It would be fair to say most people reading this post has got stuck into a bowl of salted peanuts in their time! Would you believe these guys are actually legumes? Sadly there are a few things going against this legume/peanut. For starters peanuts are a common allergen for people. They contain aflatoxin (harmful to the liver) and are often heavily sprayed with pesticides.
The salted variety of peanuts are also a domino food. Very easy to over consume if you’re not careful! I would avoid regular consumption.
Conclusion (& weight loss tips)
In a nutshell (Oh yes I just went there). Given the extensive positive research out there, I believe that a handful (around 2 heaped tablespoons) of well prepared, good quality nuts daily would be a valuable part of a healthy diet and in most cases support fat loss, cardiovascular health and blood sugar irregularities. In fact studies have shown that nut eaters tend to be leaner, more physically active and non smokers.
The problem is stopping at a handful. If you struggle with self control when it comes to nuts try the following to avoid overconsumption.
Weight Loss Tips
If your goal is weight loss and not just health maintenance, then you should bare in mind the following tips.
- Be selective with which nuts you choose to stock: choose nuts with a decent amount of fibre and low carb such as almonds and pecans and stay clear of cashews.
- Avoid nut butters: they are ridiculously good and rarely do we stop at a tablespoon, let’s face it.
- Leave the skins on. Its where you may find protective antioxidants and fibre.
- Buy nuts with shells. If it takes time and effort to de-shell you are more likely to consume less.
- Buy small quantities to avoid temptation. This also ensures your stash does not go rancid too quickly.
- Rather than have a handful, get your quota by popping them on your salads, on top of fish and other meals.
- Chestnuts: probably not a nut to eat by the handful given their starchy profile. Treat them as you would starchy vegetables in your diet.
- They are small snacks. Treat nuts as you would snacks not a main course.
Did you enjoy this post or find it helpful? Do you eat nuts? We’d love to hear your thoughts in the comments section below…
This article is brought to you by Lynda. She is a fully qualified Naturopath and Nutritionist with over 13 years of experience in the health industry. Lynda specialises in detoxification and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain and metabolic problems.
If you would like to book a consultation with Lynda, CLICK HERE
Guy: After doing many Clean Eating Workshops, one of the biggest challenges we hear is “I simply don’t have enough time to eat healthy”. I’m sure it’s something all of us can relate too.
But with a small commitment to yourself that you’re willing to try something new and a few sneaky health tactics up your sleeve, you’ll be amazed what’s possible when it comes to improving your daily eating habits when time poor. This is a fantastic post written by nutritionist Bronwyn Walker on how you can implement some great time saving healthy eating hacks into your week. Over to Bronwyn…
Bronwyn: Life is busy! Jobs, family, friends, training, kids, so many things to cram into a day and sometimes clean eating or eating well can fall to the bottom of the priority list!
The key to staying on track with clean eating is preparation and planning. A little food preparation can go a long way and a few hints/tips can find you fuelling your body with wholesome, nutritious foods and not reaching for poor food choices.
Cook Once, Eat Twice
At the end of a busy day, none of us want to go home and then think up an amazing and healthy meal to cook. Sunday is the day for rest and also a great day for food preparation. A couple of hours spent in the kitchen on a Sunday can make for an easy, stress-free and clean eating week, with your evening meal taking 5 minutes to prepare rather than an hour. The food prep done on the Sunday might not last you the whole week but at least it will get through to Wednesday or Thursday. When the food does run out, as you have started the week eating clean, you are more likely to make better choices later in the week.
Below are 11 tips for the time poor:
Adapt for your own taste and appetite.
Cook up large meal in a slow cooker – easy to prepare and full of nutrients. Make a stew, curry or casserole full of great quality grass fed meat, vegetables, herbs and spices. It then can be reheated again for dinner or taken for lunches for a couple of days in the week.
Your freezer is your ‘time poor’ friend – make large portions of your meals and freeze some in individual containers for the end of the week when food is running low or you are running late.
Along with some delicious slow cooked curries and stews, make a large batch of soup that can be put into individual containers for lunch or dinner or frozen for a quick dinner snack.
Make a batch of savoury muffins to have with the soup. Use almond meal/flour for a gluten free option and add your favourite ingredients – herbs, feta, grated zucchini, grated carrot, bacon etc. Make a big batch and freeze some. Pull one out of your freezer in the morning and it will be defrosted by the time you are looking for a snack on the go. Delicious heated up with lots of organic grass-fed butter.
Roast a whole free range chicken – cut up or shred for salads or soups or snacks. (Guy: I use a slow cooker for this
Boil a big batch of eggs – boil about 6-8 eggs for quick snacks or breakfast if you are in rush.
Roast a rainbow of vegetables – they are great for snacks or a meal on the go.
Chia seed pudding – simple and easy, full of omega 3, antioxidants and fibre; make in big batches; add 180 Protein Superfood for extra protein, some berries and coconut water, soak overnight and use for a quick and easy breakfast.
Smoothie bags – chopped banana and berries. Put them in freezer bags for quick breakfast smoothies. Here’s a fantastic breakfast smoothie recipe that takes two minutes to make and will keep you going all morning.
Keep frozen vegetables in your freezer as a backup plan.
Make a list when you go shopping – this will help you get in and out of the shop much quicker.
11a. (Guy: I’ve also used FEED ME, which are paleo friendly meals delivered to your door)
Stocking up on the right food and clearing the kitchen of temptations will help you to stay on track and make the right food choices. It’s all about baby steps with food preparation, start each week by making something that will get you a few meals and enjoy a stress-free, clean eating week of delicious food.
Happy and Healthy eating. Bronwyn :)
Ps. Do you have any time saving healthy food tactics? We’d love to hear them in the comments below…
Bronwyn Walker from Balcony Bloomer is a qualified nutritionist with 7 years in the industry of complementary health.
A personal lifestyle change and learning to heal herself through food and exercise, Bronwyn made the decision to study nutrition and has found her passion to help people.
Bronwyn’s philosophy of nutrition is using food as a base to build better health and wellness and that a few small changes can have profound effect on avoiding chronic illness. Bronwyn specialises in weight loss, sleep issues and nutrition for training athletes. Bronwyn loves to live by the quote of the great Hippocrates, ‘ let food be thy medicine and medicine be thy food’. Learn more about Bronwyn HERE.
Guy: With all the years I’ve been working in the health and wellness space, there’s been one thing that has stood out over time. Yes, I believe one of the corner stones of great health is the integrity of the your gut. Not the most glamorous answer I know, but one you seriously don’t want to overlook. Some estimates say that bacteria in our gut outnumber our own human cells 10:1 in our body!
Whether you want to lose weight, recover faster from exercise, increase energy, elevate mood etc, then gut health is worth delving into and applying these simple strategies below.
Welcome to the world of ‘microbiome’. Over to Lynda…
Lynda: What is the gut “microbiome” you ask? Put simply its the trillions of microscopic bacteria that live within your gastrointestinal tract.
Why is it so important to nourish and have a wide variety of gut microbiome? There are many reasons. I have touched on some of these below:
A healthy, diverse microbiome protects you from harmful bacteria, fungus and viruses.
90% of our the body’s serotonin is made in the gut. Serotonin is affected by the health of your microbiome and is responsible for a healthy mood, sense of calm, optimism, sleep and appetite.
Gut bacteria produce and respond to other chemicals that the brain uses which regulate sleep, stress and relaxation such as melatonin, dopamine, norepinephrine, acetylcholine and GABA.
They produce short chain fatty acids (SCFA’s) which promote weight loss, ward off inflammation, protect against colon cancer and are crucial for overall good intestinal health.
They improve the strength and health of your intestinal walls, prevent leaky gut and reduce inflammation by maintaining the tight junctions between the cells in the lining of these walls.
A balanced gut microbiome helps avoid unhealthy weight gain.
Helps to break down toxins and improve the absorption of nutrients from the food you eat.
Helps prevent or reduce nasty symptoms of autoimmune disorders such as rheumatoid arthritis, multiple sclerosis and lupus.
The following are my top 5 gut loving foods. Those that can be easily added to your daily diet…
Don’t be put off by the fancy word. Simply put, polyphenols are compounds found mostly in colourful fruits, vegetables, herbs, spices, nuts, seeds, red wine, green and black tea. Polyphenols ensure that the balance of your gut microbiome is maintained. They reduce inflammation and improve overall metabolism, especially of sugar (glucose) and fats (lipids). This enhances the quality of your health and prevents disease.
Polyphenols contain antibiotic properties and each polyphenol acts as its own prebiotic, promoting growth of healthy gut bacteria. When the cell of a bacteria breaks down it releases a toxin. Polyphenols communicate with your microbiome, reducing the growth of these toxin containing bacteria.
You can find polyphenols in the following foods and beverages:
Nuts and seeds: almonds, pecans, walnuts, hazelnuts, chestnuts, flaxseeds
Beverages: cocoa, green, black, white tea, red wine
Olive oil and olives
Prebiotics are generally the non digestible, plant fibers found in food. They are the foods that feed and nourish the friendly bacteria already present in your gut.
Inulin is the main prebiotic compound found in foods such as asparagus, onions, garlic, and artichokes. Other forms of prebiotics are fructo-oligosaccharides, galacto-oligosaccharides (GOS), xylo-oligosaccharides (XOS) and arabinogalactans.
Inulin and GOS have much positive research behind it and are shown to prevent bacterial imbalances in the gut, leaky gut, obesity and its complications.
Foods rich in prebiotic fiber are asparagus, leeks, onions, radishes, tomatoes, garlic, artichoke, carrots, kiwi fruit.
Resistant starch is a form of natural prebiotic that is digested by our good bacteria many hours after eating. As the name states this form of starch is resistant to digestion in the stomach and small intestine. It instead reaches the large intestine intact and goes on to feed our good bacteria. RS contain mostly unusable calories and create little or no insulin or blood glucose spikes.
Good RS sources are boiled potatoes and brown rice, that have been cooled down, cannellini beans, black beans that have been cooled down, green (unripe) bananas and plantains. I like to add 1 tsp of organic green banana flour (I use the brand Absolute Organic which is easy to find) to my smoothies or I recommend that people have 2 tbsp of an RS source for lunch or dinner to cultivate a healthy, well balanced microbiome.
3. Probiotic rich foods
Probiotics are the living bacteria that restore and renew our microbiome. They reduce inflammation in the intestines, improve the quality of the gut and reduce absorption of toxins.
Poor bacterial balance in your gut microbiome can lead to inflammation and can affect your body composition and metabolism in various ways. Any imbalance weakens your gut barrier and leads to an increase in inflammation. Weight control and blood sugar regulation is dependent on a good balance of gut microflora.
Fermented foods, such as sauerkraut, kimchee, fermented vegetables, yoghurt and kefir are natural probiotics. They contain their own living cultures of bacteria, which nourish the healthy bacteria in your microbiome.
4. Healthy fats
Your cell walls are made up of fat so in order to do their jobs they need healthy fats such as nuts, nut butters (almond, cashew, macadamia), seeds, seed butters, avocado, oily fish, flaxseeds and olive oil.
Having healthy cells ensures that you are the best version of your inherited genes because whatever enters your cells affects your DNA. Unhealthy fats such as vegetable oils feed the harmful bacteria, the microbes that ignite inflammation, encourage your body to store fat and produce toxins.
Omega 3s, particularly from oily fish reduce gut inflammation and repair the mucosal cells of the digestive system. Gut mucosal cells are damaged easily because they regenerate very quickly- within a 24 hour cycle. They need a constant flow of good nutrition to support their rapid turnover and prevent damage.
5. Apple cider vinegar
Your microbiome and stomach acid stimulate your small intestine to produce the enzymes needed to break down nutrients from the food you eat. If you have an unbalanced or unhealthy microbiome or low stomach acid this important signal is not given and digestion is compromised. You will absorb less fabulous nutrients from your food and if leaky gut is present, undigested food may pass through the intestinal wall causing inflammation.
A simple way to improve your stomach acid is to use Apple Cider Vinegar. I dilute 1 tbsp of this household favourite, in water before most meals and use it as my staple vinegar whenever vinegar is called for in a recipe. Salads, slow cooking, sauces.
In a Nutshell
There is overwhelming evidence to suggest that poor food choices such as too many processed carbohydrates and unhealthy fats cause disruption in your gut microbiome. So opt for fibrous foods rich in colour, packed full of the ammunition your gut flora needs to ensure you flourish.
A simple option if you are low on time or stuck for choices would be to replace a poor meal choice, like toast & cereal etc with a high fibre 180 Natural Protein Smoothie. Simply mix it with water, a little avocado for extra healthy fats and some low GI fruit like berries which are also rich in antioxidants.
Your gut has the power, it just needs the right environment and your help. Feed it well, save yourself a motza of money by avoiding illness and medications and use your hard earned cash on a holiday instead :)
If you want to delve into t your gut health further, you can start by having it assessed with these tests here.
Lynda is a fully qualified Naturopath and Nutritionist with over 13 years of experience in the health industry.
Lynda specialises in detoxification and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain and metabolic problems.
If you would like to book a consultation with Lynda, CLICK HERE
Guy: This could also have easily been my top twenty, but for the purpose of readability I’ve kept it to nine. Everything I’ve listed here, I had bought into growing up and thought I was living a normal ‘healthy’ lifestyle.
In my early twenties though, all the signs were starting to appear that my health wasn’t great; Massive energy swings each day, weight gain, fatigue, sinus issues, blood sugar problems to name a few. I was fed up and decided to do something about it.
I’ve adjusted my diet over the last eight years and being close to forty years old, I have never felt better! Whether you agree with the points I’ve listed or not is fine, but if you are not totally happy with your health, energy or weight then maybe it’s worth taking a look at. From my experience it worked for me and I’ve seen it time and time again with others; what you put in your mouth on a daily basis has a massive effect on your long term health.
1. Follow the Healthy Food Pyramid
Does anyone actually listen to this? If you listen to the pyramid then half your daily diet would be wheat, grains, rice, pasta, cereals (gluten) etc. Yet these foods will respond in your body just like sugar does and send your insulin sky high. This has serious long term negative effects. If I followed this protocol I would be fat and in danger of becoming a diabetic! And this is just the tip of the iceberg. They say if you turn the food pyramid upside down you would be better off. A little simplistic I know, but I tend to agree.
2. Obesity is From Overeating & Being Lazy
This one frustrates me, especially coming from a background as a fitness trainer. I’ve witnessed so many people struggling with their weight yet they are on a constant diet. It’s as if their life is one big diet but they keep stacking on the kilo’s. We hear of weight issues and obesity rates rising and the message remains the same - eat less and exercise more. I feel this is so simplistic and off the mark. Most people who’s weight or health is suffering are following the shockingly wrong nutritional guidelines I’ve listed here. By doing this, it will lead to low grade inflammation which causes a host of problems over time. Hormonal disfunction kicks in including insulin and leptin, thyroid issues to name a few. Then there are digestive issues with gut bacteria, candida and leaky gut with many studies showing how this hugely affects our body weight. The body is so complex we are forever learning about it, and biggest loser lifestyle with weight loss shakes and restricted calories is not the answer.
3. Eat a Low Fat Diet for Long Lasting Heart Health
Like so many people, I grew up avoiding fat as I had it drummed into me that too much fat will clog your arteries, cause heart disease and have you keeling over forty years young! This one makes me angry, as fat is seriously critical for amazing health, including brain function, energy and processing fat soluble vitamins A,D,E,K. For years now I have made sure I have an abundance of quality fats with every meal (note: not all fats are created equal). By doing this, every aspect of my health has improved. If you want to know more on fats, this is a great place to start Click Here.
4. Use Artificial Sweeteners Like Aspartame & Sucralose
Let’s pull out the sugar and use chemicals instead… who’s bright idea was this? Personally I seriously avoid this stuff! Found in many ‘diet’ soft drinks and even weight loss shakes along with so called ‘health foods’. Yet there’s much evidence now showing that this stuff ruins gut health which of course leads to a host of health issues including weight gain. Go figure! The harsh reality is that it’s super cheap to produce, and with slick marketing there much profit to be had. (You can read more on this here)
5. Use Industrial Vegetable Oils & Trans fats Instead of Saturated Fats
I avoid these at all costs. They go rancid easily and break down into free radicals when heated and many of them are hydrogenated and become unstable. I believe this damages cell function and causes inflammation. They are also high in omega 6, which most people over consume, when we actually need more omega 3’s which can be found in quality saturated fats. Amazingly processed vegetable oils can be found in most packaged high street supermarket foods. It might seem like a tiny amount on the ingredients label, but it quickly adds up! Remember this mantra and you can’t go to far wrong; #JERF… Just Eat Real Food.
6. Saturated Fat Will Cause Heart Disease
I’m pretty sure I’m not the only one who grew up with a fat phobia, and it took me a while to get my head around the fact that the very thing I was avoiding was the thing that my body seriously needs. This has been a heated and contested area but I believe that saturated fat is critical for health and the brain. Even Time Magazine recently had a knob of butter on the front cover and announced they had got it wrong (yay!). If you are worried about heart health and cholesterol, worry about man made fats along with foods that cause inflammation, which is what I have removed from my diet. I eat saturated fat every day. (Learn more here.)
7. We Need Sugar For Energy
I live a very active lifestyle and keep my sugar intake very low. As far as I’m concerned we are better off without it! Sugar is insidious and is found in almost all foods in commercial supermarkets. It also comes in many forms which can create a lot of confusion. It’s easy to say that this is an empty calorie and can be ‘burned off’, but this doesn’t take fructose into consideration, which is 50% of table sugar and comes with it’s own host of problems. From what I’ve seen, too much of the sweet stuff will definitely take it’s toll on health. I would seriously consider getting this stuff out of your diet. (learn more on fructose here)
8. Start the Day with ‘Healthy’ Breakfast Cereal
I Grew up on this stuff. But the reality is, no amount of mass media marketing will convince me breakfast cereals should be a staple in the human diet these days. Highly processed carbs that feed the appetite but not the body, with many loaded with sugar too! These will also be doing your blood sugar level no favours and you’ll be wondering why you’re hungry in an hour after eating it. If time is of the issue in the morning, make a simple 180 smoothie with 1/2 avocado, 180 Natural Protein Superfood, berries & ice. Giving you all the essentials fats, vitamins, minerals, proteins and fibrous carbs you need in one simple hit! Delicious.
9. Use Margarine Instead of Butter
It was someone’s bright idea to replace butter (which is rich in the fat-soluble vitamins A, D, E and K and the minerals magnesium, calcium, potassium, phosphorus and selenium, all essential for good health) with margarine. The latter is made from refined vegetable oils (high in Omega 6 which cause inflammation in the body), which are neutralised, bleached, filtered and deodorised and turned into a spreadable forms by a chemical process called hydrogenation as they are not naturally solid at room temperature. It is also fortified with artificial colourings and flavourings. Does this sound right to you? Seriously, this stuff does not go in my body and it saddens me to see others eating this and thinking they are doing the right thing.
Angela: There is a minefield of conflicting information about cooking oils out there and which are the best ones to use. It’s an important one to get right because oils are in EVERYTHING from dips to crackers. Do your own research as it will be time well spent on your health.
I think this guide from “Practical Paleo” by Diane Sanfilippo is awesome and covers what you need to know well. Here it is: Guide to Cooking Fats.
For those of you not interested in the technical stuff skip to the conclusion. :)
The 5 things you need to take into account:
Smoke Point- Not all oils can be used for all types of cooking. They all have a smoke point, which they should not be used past. This is when the oil starts burning and releases smoke. When this happens it means that the molecule has broken down and has become damaged. The smoke point is a secondary factor depending on the fatty acid profile.
What types of fatty acids are there?- Saturated which are very stable like Coconut oil, Monounsaturated which are moderately stable like olive oil, Polyunsaturated which are very unstable like soy bean oil. Oils and fat have different ratios of the different types of fats. Saturated fats are very stable as they have no free bonds and are solid at room temperature. Monounsaturated fats have 1 free bond that can react with oxygen making them moderately unstable. Lastly there are polyunsaturated fats, which are very unstable as they have many free bonds that can react with oxygen. Even at room temperature the polyunsaturated fats can be problematic.
Omega 3/Omega 6 Balance- Omega 3 and Omega 6 are polyunsaturated fats. The body needs a balance of omega 3 and omega 6 fats equally. Currently we are eating 20 more times omega 6 fats as omega 3 fats. Omega 6 fats are dominant because about ALL processed foods are made using omega 6 oils. This imbalance causes inflammation in our bodies. Increased inflammation can lead to many chronic health conditions. To get the balance right think about all the packaged and take-away foods you buy that might contain oils: salad dressings, dips, crackers, cooked whole chickens, crisps, chips, baked goods. Most manufactures and restaurants will use the cheapest oils, which are the polyunsaturated high in Omega 6 oils. Omega 6 is high in corn, safflower, sunflower, soybean, cottonseed oil and omega 3 is high in salmon, halibut, sardines, albacore, walnuts, flaxseeds. To get the balance right reduce your packaged foods and make more things at home using good quality oils and eat more fish. I won’t recommend cooking with omega 3 oils, as they can also turn unstable when cooking.
The way in which they are manufactured - I would avoid all hydrogenated or partially hydrogenated oils. We talked about hydrogenation in our butter post here. They are canola oil, corn oil, vegetable oil, soybean oil, grapeseed oil, sunflower oil, safflower oil and rice bran oil.
The commercial grade of the oil – We posted a useful image on Facebook recently on how to choose your coconut oil. It explains that there is no difference between Extra Virgin and Virgin Coconut oil; it’s just a marketing term and the different commercial grades available. There are also different grades of Olive Oils too for example. Extra Virgin and Virgin don’t undergo any chemical refining the oil is extracted and bottled. Refined Olive Oil production involves solvents and high temperatures. Most people’s concerns about using Virgin or Extra Virgin oils for cooking is that they are too unstable but I don’t agree. The smoke point of Extra Virgin and Virgin Olive oil is approximately 190 °C /375 °F. So I have no problem baking up to 170°C or light frying with Extra Virgin or Virgin Olive oil. However I would never use them for high frying temperatures or wok-frying as they are a monounsaturated fat and are moderately unstable. Remember always look at the smoke point and at their fatty acid profile.
WE LOVE…Virgin Coconut Oil
High in stable saturated fats
Helps you loose weight – high in medium chain fatty acids, which are used for energy not stored as fat
It’s anti-viral and anti-fungal
Smoke point of 177 °C – can be used for pan frying/baking/adding to homemade protein balls. Try our yummy recipe click here (great one to curb cravings)
At home I use Extra Virgin Olive Oil for baking and adding to salads and dips, Virgin Coconut Oil for stir-fries, pan-frying and in my protein balls. Love adding butter for flavour if I’m pan-frying a steak or mushrooms – Yummy! I never deep fry but if I was to I would use refined coconut oil.
“When a thing becomes indispensable it’s time to give it up.” ― Marty Rubin
You can read ‘My Date with Ayahuasca Part 1′ HERE.
14 days out I started to prepare myself for what lay ahead. I’m told that the food and mental preparation is as important as the ayahuasca ceremony itself and it’s all part of ‘letting go’.
I decided not to really tell anyone that I was going to do this until after the ceremony had finished. I was having a hard enough time starting to deal with “Shit! Am I really going to do this?” kinda self talk, and I didn’t want other peoples opinion stacked up on top of it (whether they were positive or not).
Have you seen the movie Fight Club? First rule of Fight Club… don’t tell anyone about Fight Club! Ayahuasca was beginning to feel the same. Was it a global underground movement enlightening people as we speak?? For all I knew, it could be going on in my own neighbourhood! Clueless to what I was in for, I sometimes wondered if I should step outside and look for the smoke signals to tell me what to do next!! More
Ah the supplement industry, full of hype and claims to attract your attention. Weight gain protein supplements, fat blockers, creatine… the list goes on and on. From my experience though, what actually increases daily performance (whether it be athletic performance or just day to day stuff) is clean living.
I also find self-experimentation a great way to see if supplements actually work. Without undergoing rigorous blood tests etc, most of the time it’s hard to tell whether the pill you pop or supplement you take is actually doing you any favours.
But if there’s one supplement I take without fail, which I truly notice after a few days if I run out and haven’t taken it… it’s fish oil. And here’s why I think it’s liquid gold.
The importance of fatty acids
It never used to occur to me how important essential fatty acids really are. Yes, you’d often here ‘eat your good fats’, but what exactly did that mean? Add extra olive oil on your salad? The more I’ve delved in to understanding fatty acids and increased my daily amount, the more I’ve been consistent and the better I have felt in general.
We’ve all heard of the omega fats. There’s omega 3, 6 and 9. But our western diet is overloaded with omega-6, when it’s actually omega-3′s we need the most of. If you eat a typical western diet there’s a good chance you could be deficient. There are now links with deficiency in essential omega-3 fatty acids to many modern diseases, weight problems, affective disorder and learning disabilities.
What is omega-3 fatty acid?
As simply as I can put it, omega-3 fatty acid is made up of ALA, EPA and DHA (If you want to know what they stand for, click here). We need all three of them. DHA for example, makes up the highest percentage of the fatty acids in the human brain, facilitating visual and cognitive function. Fall short on this stuff and so will your attention span.
There is actually a whole conversion process of ALA to EPA & DHA, within animals and the human body. But I won’t go into it as this will start to read like a science paper, not a blog.
You may be reading this thinking ‘I eat plenty of fish and meat, or drink flaxseed oil’, but here are a few things to consider. When a grass eating animal is fed grains, it changes it’s own fatty makeup to more omega-6 instead of omega-3. I’ve also read that farmed raised fish are devoid of significant omega-3 due to the feed… it certainly makes you wonder.
So what about flaxseed?
Yes, flaxseed is a rich source of omega-3. We even have it in our 180 protein supplement. But I feel plant-based sources of omega-3 like flaxseed and hemp oil won’t cut it alone. Why? From what I’ve researched, these plant based oils are mainly a source of ALA. There is minimal EPA and DHA, all three are ‘essential’ to the body. So if you are deficient in omega-3 fatty acids and you are supplementing it through plant-based oils, you are not getting the complete profile.
And for vegetarians and vegans? I’d be researching this topic very thoroughly as it’s vitally important.
Make no mistake, omega-3′s are essential to the body. They are vital for normal electrical functioning, cardiovascular system, your immune system, joints, all anti-inflammatory processes, function of the human brain and nervous system. See the importance?
And from an athletic performance? Fish oil should be the first supplement you take after your workout, along with your food or protein supplement or whatever it is you do. I’ll take about 3000mg after my workout usually to aid inflammation and speed recovery. I usually work out in the evening, and along with this I’ll take 2000mg in the morning when I get up.
Which fish oil should I take?
I always try to get practitioner only fish oil as I have more faith in the quality of the oil.
Krill oil is another exceptional fish oil where you will get more bang for your buck. But expect to pay more for this. I’m also a fan of the brand Metagenics, but again this stuff is pricey. So I guess it depends on where your priorities lie.
I also take cod liver oil along with fish oil. I buy this in liquid form which you can get infused with lemon. It’s palatable like this and a must for me. The plain raw stuff makes me gag. I put it in my smoothie once and I thought I was drinking a sardine shake! But I take it in the infused lemon liquid form as this is more potent and drinkable. I will take a dessert spoonful every morning.
Why do I take both? I look at cod liver oil more as a vitamin A and vitamin D supplement, as they are rich in both. Also the fatty acids are there but the make up is a little different to fish/krill oil. So I like to cover both bases.
Take the fish oil test
Have you tried the fish oil test? This is a great tip! When you open a new bottle, literally take a capsule and chew it up.
It should taste fairly bland. If it tastes a little bit acidic, rancid or nasty, it’s probably been oxidized. If this is the case, don’t use it—return it or throw it away
And the dosage?
I guess that will depend on whether you are deficient or you are maintaining. I split the dosage between each end of the day. I take 2000mg (2 x 1000mg capsules) in the morning with breakfast, and 3000mg after exercise in the evening. Along with this I will take a dessert spoon of cod liver oil in the morning as well.
Current research shows in the area of human longevity and life extension recommends up to 3000mg of fish oil a day for maintenance. When related to more serious cases like mood disorders or bipolar disorders, depression or ADHD etc, up to 10,000mg a day can be needed!
On a side note: I truly enjoy writing these posts, hence our frequent blog posts. At the end of the day though, these are just my thoughts and feelings around a topic I’m passionate about. I encourage everyone to do their own research and check out the facts for themselves.
If you did enjoy the post and got something from it or have something to share on the topic, I would love to hear your thoughts in the comments section below. If you feel others would benefit from this then it would be great if you could share it using one of the icons below (Facebook etc). Cheers, Guy…
“Your paradigm is so intrinsic to your mental process that you are hardly aware of its existence, until you try to communicate with someone with a different paradigm”. – Donella Meadows
Are you conscious about your health?
This post is not for the coke swilling, choccie bar munching monster with no real concern about their health. It’s for the person who is genuinely trying to make better daily choices to improve themselves. If there’s one thing that really frustrates me, it is seeing people who are investing time into their health and getting completely confused on what the right choices are.
THIS IS SIMPLY MY OPINION. Admittedly I am somewhat passionate about the topic, having worked as a Personal Trainer for 6 years and now running a company that deals directly with this topic, but still it is simply my opinion. I say this because I encourage anyone and everyone to check out the facts for themselves. As far as I’m concerned, there is vail that covers the whole food industry and it’s up to the individual to lift it up and take a look behind. More