All disease is fundamentally linked to cellular health and if we optimise that we are less likely to struggle with illness. Now you may eat a fundamentally good diet.. Plenty of raw fruit and veg however, one thing to consider is that we do not have the nutritional value in our food even organic food that we did decades ago – due to the modern farming methods depleting our soil plus as a nation we eat a lot of processed food too both of which mean we are not getting enough of the vitamins and minerals that we need.
How to know?
Do you have a lack of energy?
Are you fatigued or irritable?
Get a lot of coughs and colds?
Poor bone health?
Weak skin, hair and nails?
All these are signs or symptoms of vitamin and mineral deficiency plus the diet many of us eat is very pro-inflammatory and inflammation is the root cause of many diseases. So how to get out of this?
Choose a supplement rich in vital micronutrients and potent in anti-oxidants.
There is no fairy dusting in the LLV – what is fairy dusting – it when companies put a large load of ingredients into a product so you think it impressive but the thing is most of those extra ingredients are there in such small quantities that they don’t cause benefit to the body. Anything you see on a doTerra label is there because it is there is sufficient quantities to be beneficial.
In a single serving of LLV you are getting the equivalent of 12 plus servings of fruits and vegetables.
The product is made up of 3 items
Alpha CRS – a powerful source of anti-oxidants to reduce inflammation
XEOmega or VEOmega (vegan version) – provides 3 essential fatty acids either from fish oil that is filtered and free of pesticides and heavy metals or plant based sources. In addition it also contains other oils that provide beneficial antioxidants
Microplex VMz as well as all your essential micronutrients this supplement is also rich in plant botanicals
All the nutrients in these supplements are bonded with a healthy yeast to create a protein matrix that the body sees as food and allows total absorption and so you get full benefit from taking them unlike many other products on the market that have poor absorption.
How long do you need to take them for ?
Well most people will see a benefit within a few days but blood cells completely replenish every 120 days so for maximum benefit you need 120 days of good nutrition.
Get in touch for a FREE 15min consultation or join one of my free classes – see events for more info
Blood pressure how is yours? As a doctor anti-hypertensive drugs are probably the medicines that most patients are on that and statins that we covered the last couple of days. However, one drug often doesn’t do the job and this becomes the start of the poly-pharmacy that we see so frequently when documenting what drugs patients are on. Recent studies have shown that the number one risk factor for death is high blood pressure or hypertension as it is known in medical jargon and this is because it contributes to death from a wide variety of causes such as aneurysms, heart attacks, heart failure, kidney failure and stroke. Increased blood pressure puts a strain on the heart and can damage the small and sensitve vessels in your eyes and kidneys and can cause ballooning of vessels (aneurysms) causing them to rupture. Studies over the years have shown that the 2 main dietary risks for high blood pressure and its effects may be not eating enough fruit and eating too much salt.
Salt – salt is a compound of which apx 40 % is sodium now sodium is an essential nutrient and it naturally occurs in vegetables and other natural foods. But when you add additional salt that is more than your body needs – it responds by water retention and this can cause your body to increase your blood pressure to push the excess salt out. Most people consume double the amount of salt that they need and estimates for what you actually need is…..3/4 tsp! That is all – I know on the rare occasions I have chips I def have more than that. What about you? So action plan – just stop adding salt in, also look at the labels if you eat processed food and be aware of the salt content. Interestingly, I was looking at the tins of baked beans I had a month back and I realised that the organic baked beans had significantly more salt in them than a well-known brand so I’ve now swapped as I feel the low salt content out-weighs the lack of organic certification of the beans as I eat baked beans almost daily.
So if the key to BP management is to cut out salt as mentioned (your taste buds will adjust in just a few short weeks) what foods can you add in to help? Whole grains – 3 portions of whole grains a day can significantly reduce BP – whole as in not refined so oats, whole wheat and brown rice – refined grains can actually increase your risk. Ground flaxseeds (linseed) has one of the best anti-hypertensive effects a few tablespoons a day can have a powerful reduction but introduce it slowly if you are on meds as you find it reduces it too much too soon. Eating more vegetables – raw appears to be slightly more protective. Legumes – all those beans, lentils chickpeas help a bit – I don’t have high blood pressure I didn’t before going vegan and now with my daily baked bean habit I definitely don’t. Hibiscus Tea – studies showed that 2 strong cups of this floral tea every morning is as effective as a starting dose of a leading anti-hypertensive. Keeping the vessels healthy is also vital for normalising BP and eating lots of fruit and veg you flood your body with anti-oxidants which eliminate the free radicals and boost your body’s production of nitric oxide (which signals your arteries to relax and therefore increase blood flow) and by increasing your consumption of nitrate rich food (beetroot, Swiss chard, coriander, rhubarb, rocket to name a few) that your body can then convert into nitric oxide you improve blood flow further – great for athletes, heart disease, patients with erectile dysfunction. So there is some food for thought… How do those foods feature on your shopping list? Remember prevention is always better than cure.
As a nation we are not as healthy as we were a few decades ago – I can remember the first real TV dinner Boil in the Bag fish with parsley sauce! What a treat that was when my mum got it for us, now processed food like that and far worse is the norm for the average meal and with that comes obesity, heart disease, cancer and so much more. Any processed food even a seemingly harmless boil in the bag fish – does that even exist now? Is loaded with salt, sugar or oil and certainly preservatives which all contribute vastly to declining health. Plus food is produced with a vast array of toxins from weed killers to growth hormones – we are slowly poisoning ourselves so it is important to take steps to alter that path. Unfortunately, we are generally reactive to nutrition rather than pro-active, we address issues only because we put on weight or suffer with high blood pressure or get sick when really we need to plan for the future. And often people are not reactive to nutrition but prefer to pop a pill rather than address the root cause which would actually be so much more effective. And once you have one pill, it is a short leap to needing more to control other symptoms when we actually have the capacity within ourselves and our environment to improve our health. I endorse a wholefood plantbased diet but I do appreciate that is not everyone’s goal but even then you can still do much to improve they way you eat. Choose unprocessed food, choose good quality produce that has not been intensively farmed, not subject to GMO production and certainly not sprayed with pesticides. If for you this means animal products then choose those that are organic and free range and especially choose grass over grain fed. CIWF is a great place to start for more information.
So what should we be eating – well an easy way to remember is GBOMBS
Greens – What do you think of when I mention green veg? Yellow cabbage, floppy brussels sprouts, stringy spinach? Most of the issues with green veg and people’s lack of eating it seems to be an inherent dislike due to their experiences of how it is cooked. Most of it is boiled to buggery (to quote my friend) and consequently unappetising and hardly surprising people are not eating enough greens. Why should you eat Greens? The dark-leafy vegetables are the healthiest on the plant, they actually offer the most bang for your buck that is the most nutrition per calorie. Eating greens every day could be one of the most powerful things you do for your health, they provide the strongest protection against chronic disease and up to a 20% decrease in heart attacks and strokes for every serving. Green veg to eat includes greens, kale, salad leaves, spinach and chard, rocket, cauliflower,brussels sprouts, cabbage and watercress with the last 5 falling into the cruciferous veg category which contain powerful antioxidants that can prevent cancer, boost liver detox, protect your brain, eyesight and help control type 2 diabetes. Quick but important note – if on warfarin and going to increase your intake of greens make sure you inform your doctor as it can interfere with the effectiveness of the drug as greens impart vitamin K whereas warfarin impedes the enzyme that recycles it, so your warfarin dose will need titrating. So all well and good but how to eat it, well quite simply if it needs cooking and you can eat it all raw then just steam it for a few mins til a knife goes in easily, and colour remains, flavour is locked in along with nutrients. Easy. For spinach I simply put in a sieve and pour over boiling water – done! Also add raw to a smoothie is a great way to eat it. About 3 portions a day which is 1 cup raw or ½ cup cooked.
Beans – such as black, butter, cannellini, chickpeas, kidney beans, lentils etc – the humble bean is loaded with protein, iron and zinc, fibre, folate and potassium and low in saturated fat, sodium and cholesterol free. You should be aiming for 3 servings a day for optimum benefit – a serving is roughly half a cup with hummus being ¼ cup portion – that isn’t actually that much to consume. The pic shows 2 portions of beans – just half a can how easy is that! Eating 3 portions of legumes a day is associated with weight-loss and lower blood pressure not to mention improving the regulation of blood sugar, insulin levels and cholesterol. How good is that! Now I know beans get a bad rap for their side effects! But by changing how you prepare them you will change how they affect you. The beans like chickpeas, butter etc need soaking before cooking (assuming you buy dried – personally I find most canned beans also produce the unwarranted side effects although not baked beans interestingly – no idea why, just be careful with canned and the sodium content as that can be high), soak for 48 hours changing water every 12 hours and then cook in your chosen dish – I always use a slow cooker and cook for apx 8-12 hours, it makes life very easy. There are so many dishes you can make with beans, the humble lentil are super easy to use but I also love black beans and they make a great meat replacement and of course the humble chickpeas in hummus! I’ve got some great recipes to add to this site with beans so do check back.