organic food or not organic food - that is the question

I read this morning about the article on the daily telegraph, that according to a research organic food is not as healthy as they thought before. Well, I am not sure what the author or researcher think that their vitamins and minerals come from. And I am getting confused myself reading all the studies. One study says that you have everything that you need from your diet, the other says well there is not enough vitamins and minerals in food anyway and now this one says that organic food is not better that the non organic one. Even though some food might be the same, I think when you compare the content of the nutrients of organic food and non organic food, or even the taste of organic food with non organic food, the difference is enormous. First of all if you do not put so many pesticides and preservatives in food, you obviously do not eat them in your food. The second point is that organic foods do have more vitamins and minerals, so you get more, which it might be not much more but it is more, and third of all, the people that do eat organic, know the difference, no matter what the studies says or try to prove. Just to remind the public that many studies will make sure that what ever point they want to make they will make it at their conclusion. And hey there was a study that said that Guinness is very healthy for you!! it has got anti-oxidants, iron and all the good healthy nutrients that you can have, as well as alcohol!!!! I am sure if someone decides to make the point, there will be a study soon that makes cigarettes smoking healthy!!!

Just another reminder that again referring to my other blog about food grown by yourself with no pesticides or a minimum pesticides, will definitely have more nutrient and taste than the ones that are full of chemicals.

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Vitamin B3 (niacin)

B3 (niacin) is found in tuna, halibut, beef, chicken, turkey, pork and others meats, cereal grains (whole), seeds, and legumes. As well as being a co-factor for the energy production, niacin is needed for up to 200 other enzymes activities in the body. Like B1 and B2, niacin is part of the Kreb Cycle (it is the cycle that makes the energy in the cell and therefore makes most of the cell work efficiently). Also niacin is part of the fatty acid synthesis, in the cholesterol and steroid hormone synthesis and the many others important function of the body. Deficiency causes pellagra which causes dermatitis, dementia, diarrhoea, and death. Again people drinking alcohol needs more of this vitamin.



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vitamin B2 (Riboflavin)

B2 is found in milk eggs, meat, and legumes. This vitamin is a co-factor (it means that without it there is no action from certain enzymes), for a wide variety of oxidative enzymes systems (this is part of the energy production again). Deficiency causes lips cheilosis and corners of the mouth angular stomatitis, inflammation of the tongue glossitis, redness or bloody and swollen mouth cavity, dermatitis, and neuropathy (peripheral nerve dysfunction). Again excessive alcohol intake will deplete this vitamin, so if you know that you drink more than 1 pint a day or over the week-end, take some extra B vitamins. Also if you have diabetes, you are under a lot of stress, or you had a trauma, the vitamin will be used more and therefore you need to take extra and cannot rely on your diet alone.

what do vitamins and minerals do?

Not many people know what various vitamins and minerals do, so this will be an explanation of what the main vitamins and minerals will do and we will start with the one of the B vitamins. All the B vitamins are water soluble, which it means that they are absorbed easily and eliminated easily with water.
B1 (Thiamine), is found in legumes, meat, yeast and grains. B1 play a part in energy transformation (like most of the B vitamins), it also plays a role in the membrane and nerve conduction and has got a major role in the synthesis of the various sugars and fatty acids synthesis. Its deficiency causes the beriberi disease (thiamine) that causes loss of appetite, cardiovascular problems and neurological problems. Alcohol depletes vitamin B1, so if you are a heavy drinker make sure that you replace the B1 or other B vitamins too.

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healthy food and vitamins

Hi there, just wandering about what we get from our foods from the supermarket. I grew up in a country side in Italy, and my parents, plantend more or less everything that can grow and in season. So all my vegetables and some fruits where directly from the soil to the plate. I just came back now from my parents and left my son there to spend the summer. Often my clients asks if they need supplements. My answer is usually yes. The reason for that is because unless you have your own allotment and you buy food a the market that has been picked that morning, the vegetables and fruits that we eat are probably with less than half of what they should have. So yes I think living in London, being stressed out and for the majority of us that have not the fortune of having our own little vegetables spot, I think we do need some extra vitamin and minerals. Also if you do have problems even minor, might help the body to fight that particular problem. The problem with taking vitamins or minerals arises when you start taking many without knowing what is the problem and at high dosage, for no reason. It is always advisible if you do have a specific problem to ask or see a nutritionist as she/he will have a thorough consultation and have the knowledge to suggest specific supplements for specific problem.

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Irritable bowel syndrome (IBS)

IBS is one of the most common condition nowdays around. Quite often is ignored by the doctors or the person is adviced to just live with it. Most of the IBS conditions are related or triggered by something, and for most of them you can do something to help relieve it or eliminate it completly. The following are a brief explanation of what it is and what you can do for it.
IBS what is it?

IRRITABLE BOWEL SYNDROME

Irritable Bowel Syndrome, or IBS, is a gastro-intestinal disorder suffered by an increasing number of people. However, due to its multifactorial aetiology, IBS doesn’t have a single cause or treatment. (3,7). Many people diagnosed with IBS by their GPs are prescribed drugs that treat the symptoms, but unfortunately not the causes. There is, however, a range of non-pharmaceutical solutions that can successfully treat the disorder itself.

The following are typical, defining symptoms of IBS (3):

Abdominal pain or rumbling
Meteorism (a bloating sensation often combined with visible distension of the abdomen)
Nausea, indigestion and loss of appetite (4)
Flatulence, constipation and diarrhoea
Abnormal stool characteristics (6)
Mucus or slime in the stool (4)
The sensation of not empting the bowel properly (4)

Often, the intensity of the symptoms is most pronounced in the afternoon or evening. Incomplete or faulty digestion may aggravate the symptoms while defecation or passing flatus may provide some relief. The symptoms may come and go over a period of months (3)

Possible triggers of IBS
The following are some of the possible triggers that have been connected with the symptoms of IBS.
Food hypersensitivity or intolerances (1,7)
Emotional problems or stress (2,3 & 7)
Intestinal infections and inflammation caused by parasites or unfriendly bacteria. These can cause an increase in intestinal mucosal permeability (Leaky Gut Syndrome), which allows food and chemicals to enter the blood stream before they are properly digested. This can overload the immune system and cause an increase in the body’s inflammatory response, triggering mucosal sensitivity, abnormal motility and secretory response (8).
Dysbiosis (the imbalance between the good and bad bacteria in the intestinal tract).
Altered bowel flora. This can be the result of antibiotics, laxatives, diarrhoea or low dietary fibre.


Diet and Lifestyle.

Diet can have a strong modifying influence on the symptoms of IBS.

An increase in the intake of water and dietary fibre, mainly from fruit and vegetables, can be quite beneficial, as can a reduction in the consumption of diuretic beverages – tea, coffee and other caffeinated drinks (3).

Constipation, diarrhoea and dysbiosis (toxic bacteria) may be directly attributed to food sensitivities and intolerances (3).

Meteorism is caused by trapped intestinal gas, though the mechanism of this painful condition is not yet fully understood (3). Bacterial decomposition of lactose can increase the amounts of gas, leading to meteorism, intestinal rumbling, flatulence, bloating, diarrhoea or bowel movement immediately after consuming dairy products.

Psychologically, patients with IBS seem to experience more emotional disorders than non IBS sufferers (2,3). Anxiety neurosis, depression and other psychiatric disorders are most common, although it has yet to be indisputably established whether IBS leads to these disorders, or vice-versa. (3).

Food intolerances are thought to play a major role in the pathology of IBS. For example, people who are intolerant to lactose have been found to lack the enzyme needed to digest the sugar in dairy products. This can result in a bacterial fermentation of the sugar, creating an increase in hydrogen gas that may trigger certain IBS symptoms (1,3,5).

NB: IBS should be clinically diagnosed by your GP after he or she has conducted a series of tests to eliminate other possible causes of the symptoms. These may include taking a medical history, a physical examination, proctoscopy, routine blood tests (hemoglobin, sedimentation rate, white cell count, creatinine, aspartate aminotransferase, alkaline phosphatase) and urinary tests (glucose and protein). A barium enema is obligatory, except in young patients. A gynaecological examination and a lactose tolerance test should also be considered (3).


Possible natural treatments for IBS:

The symptoms of IBS can often be reduced by these modifications to the patient’s lifestyle (3):

Drinking 1-1/2 litres of pure water daily, in addition to usual beverage intake.
Reducing or eliminating tea, cocoa, chocolate, cola and alcohol.
Identifying and eliminating possible food sensitivities/allergies.
Increasing fibre intake by eating more fruit and vegetables (NB: eating raw foods can be a problem for some people).
Allowing time and privacy for bowel movements.
Reducing stress levels by finding ways to relax and cope with stressful situation.
Eliminate food that you react too (see NAET treatments)


When consulting patients who have been diagnosed with IBS, I begin by compiling a detailed account of the patient’s health and a family medical history and by requiring the patient to keep a food diary, recording daily food and drink intake and noting any symptoms that may have developed during the day. An assessment is then made as to whether food allergies or intolerances are aggravating the symptoms. I often recommend parasite and bacterial overgrowth testing to rule out any gastro-intestinal infections.

If it is agreed that emotional problems may be part of the cause, counseling by a qualified therapist or psychologist will be suggested

The treatment is collaboration between the client and the therapist. It is, therefore, vital that the client be committed to taking an active role in dealing with the disorder. In the case of food allergies or intolerances, the client should be aware that the elimination diet requires forgoing certain common foods and entails some sacrifices in normal eating habits. The client should also be prepared to introduce new foods to his or her diet.

If deemed necessary, I use a non-invasive muscle-energy allergy test to assess food allergies or intolerances. I also suggest private laboratory blood tests for food sensitivities/allergies, leaky gut, Candida overgrowth and other appropriate tests.


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Reference:
1 Bohmer C. J. M. 7 Tuynman H. A. R. E. (2001). The effect of a lactose-restricted diet in patients with a positive lactose tolerance test, earlier diagnosed as irritable bowel syndrome: a 5-year follow-up study. European Journal of Gastroenterology & Hepatology; 13: 941-944.
2 Douglas A. et al. (1988). Psychosocial factors in the irritable bowel syndrome. Gastroenterology; 95:701-8.
3 Krag E. (1985) Irritable bowel syndrome: current concepts and future trends. Scandinavic Journal of Gastroenterology; Suppl. 109: 107-15.
4 Stewart M. & Stewart A. (1994). No more IBS. London : Vermilion.
5 Vernia P., Di Camillo M. & Marinaro V. (2001). Digestive & Liver Disease; 33 (3): 234-9.
6 Yamada T., Alpers D. H. Laine L., Owyang C. and Powell D. W. (1999) (3rd ed). Gastroenterology (volume II). Phyladelphia: Lippincott Williams & Wilkins Publishers.
7 Zar S., Kumar D. and Benson M. J. (2001). Review article: food hypersensitivity and irritable bowel syndrome. Aliment Pharmacol Ther; 15: 149-449.

Bibliography:

Alun Jones V., Shorthouse M., McLaughlan P., Workman E. & Hunter J.O. (1982). Lancet; 1115-1117.
Chey W. Y et al. (2001). Colonic motility abnormality in patients with irritable bowel syndrome exhibiting abdominal pain and diarrhea. American College of Gastroenterology; 96 (5) 1499-1506.
Villanueva A., Dominguez-Munoz E. and Mearin F. (2001). Update in the therapeutic management of irritable bowel syndrome. Dig. Dis.; 19:244-250.

Recipes for constipation

Well if anyone has got problem with constipation child or adults here are some recipes to increase your intake of fibres. Enjoy them!!



Berries porridge with oat, sunflower seeds and pumpkins seeds (Antony Worrall thompson’s modified)

50g of rolled porridge oats (Scottish oat porridge will do)
1 tablespoon of sunflower seeds and pumpkin seeds
75 g of blueberries or strawberries or any other berries (chopped)
250 ml of water

Put the oats in a small saucepan with cold the water. Bring to a simmer and than simmer for 5 minutes, until is thickened. Stir occasionally. If it is needed add some more water.
Put the cooked porridge in a bowl and add the seeds and the berries.

Fruit salad with soy yogurt seeds and nuts
Ingredients:
1 apple
3 prunes
2 dry figs
Half cup of berries (mixed or one of the berries such as blueberries, blackberries, strawberries, etc)
2 dry or fresh prunes
½ cup of plain soy yogurt
2 tablespoon of sunflower seeds
2 tablespoon of pumpkin seeds

Cut the fruits and put them in a bowl, add the seeds and top it with yogurt and enjoy it.

Tuscan beans stew (good housekeeping, ‘eat well, stay well’ pg 223) This is a very simple and easy stew to make -
Serves 4 – preparation: 30 minutes – cooking time: 50 minutes
Ingredients
2 tbsp olive oil
175 g red onions, peeled and finely chopped
4 garlic cloves, peeled and crushed
2 tbsp sun-dried tomato paste
½ tsp chilli powder (optional)
125 g carrots, peeled and sliced
75 g celery, trimmed and sliced
4 red tomatoes, preferably plum, skinned, deseeded and roughly chopped
2 sprigs thyme or a large pinch dried
2 bay leaves
Freshly ground pepper
450 ml vegetable stock (or use the water from cooked beans if you cook the beans yourself, if you use tinned beans (no salt, or sugar added, use the Kallo organic vegetable stock no yeast)
2 x 400 g cans of beans (butter flageolet, kidney or pinto beans, use two types of beans) or 500 g dried beans soaked overnight and cooked until tender)
50 g French beans, trimmed and cut into short lengths
Thyme sprigs to garnish

In a non-stick pan, heat the oil, add the onions and cook for 10 minutes or until soft. Add the garlic, tomato paste and chilli powder (if using) and cook for 1-2 minutes.
Add the next 5 ingredients and season with pepper. Pour in the stock, bring to the boil and simmer, stirring occasionally for 20-30 minutes or until soft.
Add the canned beans or the freshly cooked beans, and French beans, then simmer for 5-10 minutes or until the beans have heated through and the French Beans are just tender. Serve hot, garnished with thyme

If cooking the dried beans follow the instruction below:
Soak the kidney beans and flageolet beans or pinto beans overnight. Through the water away in the morning and pour fresh water, bring the water and the beans to boil and boil them at high gas mark 10 minutes, then lower the gas mark at medium heat and cook the beans until they are tender. Add the vegetable stock to the bean water so that you can use the water for you stew. You can add a teaspoon of bicarbonate of soda which makes the beans get very soft and they cook faster.

Vegetarian stir fry

Bubble and Squeak bean cakes (from Antony Worral Thompson’s GL diet made simple pg 85) served with salad.

200 g large new potatoes, roughly chopped
250g Savoy cabbage or curly kale, shredded
1 small leek (about 100g) sheredded
410g organic tinned kidney beans in water, drained and rinsed
2 teaspoons blac onion seeds (kalonji)
Freshly ground black pepper
4 teasppon olive oil

Cook the potatoes in boiling water until tender (if will take about 15 minutes). Drain thoroughly and transfer to a large bowl. Reserve the cooking water and use to cook the cabbage and leeks for 5 minutes. Drain well.
Mash the potatoes and beans together then add the cabbage and leeks, onion seeds and plenty of pepper. Mix together and form into 4 large cakes
Heat the oil in a large non-stick frying pan and fry the cakes over a medium heat for about 5 minutes, running once, until crisp and golden on both sides. Serve with salad.

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