Miso Soup NUTRITIONAL FACTS

In Asia people cure colds with soup. In Indonesia with chicken soup, in Japan with Miso Soup, and its blend of simple ingredients contain a veritable shopping list of nutrients and health benefits that help to prevent one of the most deadly diseases waging war upon our bodies. Breast cancer. Studies show that simply consuming one bowl of miso soup per day, as most residents of Japan do, can help cut the risk of breast cancer. This is attributed to the magic ingredient of fermented soy paste, used to make miso.

Some health advocates request that you eat more than one bowl per day, but an argument against that recommendation is that miso soup also contains high quantities of salt, and so consumption should be regulated.

Tofu is also said to help regulate the hormone oestrogen in women, a hormone that can cause tumors to develop. Though research into this healthy characteristic of miso soup is still ongoing, there are still a bevy of other enzyme-like beneficial nutrients to help food digestion. That’s why miso soup is served as an appetizer.

Miso soup is rich with antioxidants and protective fatty acids, and a healthy dose of Vitamin E. It also boasts protein and Vitamin B12, and a nice selection of minerals to help boost the strength of your immune system.

The wakame seaweed added to miso soup also possesses its own nutrients, helping to lower blood pressure and reduce cholesterol. The combination of wakame and miso is also said to be an effective fighter against nicotine-related disorders.

Miso soup can be purchased in packets in the ethnic aisle of your local supermarket, in organic shops and at Asian groceries, but here is a simple recipe to make your own. If using not organic ingredients, make sure they are MGS and GM free. It uses miso paste, which will stay fresh in the fridge for months, and can also be used in sauces.

CLASSIC MISO SOUP

6 dried shitake mushrooms, soaked in water for 10 minutes

10 teaspoons dashi powder dissolved in 1,5 lt boiling water

5 tablespoons wakame seaweed, torn

8 tablespoons red miso paste

300 gr. Tofu, cubed

2 thinly sliced spring onions

Place dashi in a saucepan of boiling water. Once dissolved, add sliced soaked mushrooms and let simmer for 15′. Remove from stove and add the dried wakame seaweeds. Place the miso paste into a serving bowl and stir in a little of the stock until the paste is of pouring consistency. Gradually stir into the soup stock and add the cubed tofu. Divide the sliced spring onions into 6 bowls. Ladle the soup into the serving bowls, dividing equally the mushrooms, the seaweeds and the tofu. Serve immediately.

This soup may be prepared ahead of time and kept for up to 5 days in a sealed container in the refrigerator. Do not let the soup boil or the miso and wakame will lose its healing properties and flavor. Add raw spring onions, just before serving.

SPINACH & MOZZARELLA MUFFINS

2 cups frozen spinach, water squeezed out
1 cup white spelt flour
1 egg
salt and pepper to taste
1 tablespoon olive oil
1 cup shredded mozzarella
1/2 teaspoon organic dried oregano
1/4 cup Parmesan
Olive oil

Method: Preheat oven 175C degrees. Oil 12 muffin tins.

Combine all ingredients except Parmesan.

Mix until well blended.

Place mixture into muffin cups and top with Parmesan.

Bake for 20′ or until golden brown

STUFFED ENDIVE WITH MOZZARELLA

Preparation time: less than 30 mins

Cooking time: less than 20 mins

Serve 1 as maindish, 4 as appetizer

INGREDIENTS

1 endive head/bunch

1 buffalo mozzarella

1 TBS of black unpitted olives

1 TBS capers

1 handful of fresh majoran or organic dried oregano

1 slice of spelt bread (available in organic shops)

2 TBS olive oil

Boil the endive for 3 minutes then place it upside down in a colander to drain.

Meanwhile, mix mozzarella, capers, bread, majoran and olives in a food processor.

Pat dry any eccessive water of/in the endive with paper towel, then place the endive bottom down, into an oven-proof dish, covered with bakingpaper. Place the mozarella mixture in the center of the endive and close the leaves around the stuffing to seal the leccuce head. Sprinkle with bread crumbs and spread a little of olive oil on the top. Place the endive ball in a preheated oven and bake it at 175C/ for 15′

Serve this dish lukewarm as main dish with roasted tomatoes or sliced, as 4 warm appetizers with a glass of Fiano d’Avellino for a real south Italian taste!

p.s. To your kids, serve it with tomato juice and a dash of lemon juice, of course!

Naturopath Barbara Reale explains how Bach flower essences can support us through times of stress, transition and emotional turmoil.

Bach flower therapy is a medicine system that uses dilutions of flower material to change subtle emotional and psychological states, such as mood swings, terror, depression, anxiety, irritability, intolerance, lack of confidence, hatred or selfishness. A few drops a day of the right remedy can uproot deep-seated personality traits and, in the process,  rebalance body, mind and spirit.

Bach flowers are popular worldwide for their efficacy in overcoming children’s fears. Parents who have the first hand, exhausting experience of sleepless children, become enthusiastic promoters of Bach flowers when at long last, the whole family enjoys the benefits of a peaceful long night’s rest.

However, Bach flowers are not a natural sleeping pill. They work on another level entirely and provide a natural way of coping with most common emotional imbalances once you become aware of the hidden cause of the problem.

Bach flower essences do not replace qualified medical assistance if you have a physical illness or disease. However, they will complement that treatment on subtle levels. For instance, a combination of Bach flower essences can cure premature ejaculation when the emotional cause is related to performance anxiety.

Overcoming unpleasant feelings
Rescue Remedy (also known as Five Flower Remedy) is the most popular Bach flower combination used for situations of paralysing fear. It can be used in many other circumstances too and is the one remedy I suggest you keep in your medicine cabinet, in case of acute symptoms.

The key ingredients in Rescue or Five Flower Remedy
Bach flower essences may be used singly or in combination. There are 38 remedies in total and each can provide a deeper cure than just relieving temporary symptoms. The essences bring the sufferer back to emotional balance by working on their unique sensitivities: they heal and cure by helping the individual surpass, transform or eliminate those emotions, attitudes or patterns of behaviour which interfere in the development of their full potential.

If you have an old trauma still subconsciously affecting your present life, these essences might help you to get rid of it forever. In this case the process will take longer than for acute symptoms, because the process by which emotions appear must be respected in order to find a helpful remedy combination.

Each of us can have a different reaction to the same negative experience.  Thus, while everyone can benefit from this therapy, no two people will be prescribed the same combination of essences for the same symptom. It is essential to work with a trained therapist: trained to recognise typical healing patterns and the order in which symptoms typically appear and disappear. Try to resist the temptation to choose the remedies yourself, led by the descriptions on the labels.

Where do Bach flowers come from and how do they work?
Bach flower essences were developed 80 years ago by the British physician and homeopath Edward Bach, who believed that transformation was more effective at fighting emotional imbalances than other techniques. Unlike essential oils or tinctures which are pressed or extracted, Bach flower essences contain very little plant matter and do not taste or smell strongly of the plant. Essences are a vibrational medicine— based on the premise that human bodies are made up of interconnected fields of energy and that re-balancing these energies will help to re-establish a person’s good health—to be sprayed on the skin, ingested or placed in water.

When you are taking these remedies you may find you wake up in the morning with a vivid memory of an odd dream. I always suggest that my clients keep a diary of their oddest dreams during Bach flower therapy, in order to not lose the dream’s message. If you write it down right away, you’ll be able to analyse it more easily later.

Does this therapy can cause any side effects or addiction?
Because of their natural and gentle action, no side effects or addiction usually occur.

However, some very sensitive people could experience symptoms worsening in the first 36 hous but this can be easily solved by consulting your therapist, who will probably recommend that you increase or decrease the frequency with which you take the remedy, according to your specific emotional situation.

How long should I follow a Bach flower therapy?
This is a very difficult question. It depends of your personal situation and approach. Generally I can say that for acute problems three to five consultations are enough to solve the emotional imbalance, while for chronic or contrasting emotions it could require from 15 to 18. Bach flowers should be chosen by an experienced therapist, who will provide you with detailed information about their effects and prepare a personalised remedy combination in a bottle of 30 ml with dropper. The recommended prescription is normally four drops four times a day; thus, it normally takes three weeks to finish a treatment and subsequent appointments are scheduled at three week intervals, in order not to interrupt the healing process.

Is any one Bach flowers brand better than another?
Essences may be made differently, with varying ingredients, even within the same brand.  My suggestion is to read product labels and discuss doses with a qualified healthcare provider before starting therapy.

Might pets benefit from Bach flower remedies?
Every family member—pets included—can benefit from these natural remedies. Therapists often recommend a family therapy to speed the healing process and ease emotional communication. For the same reason, pets may be treated with Bach flowers to overcome their unwanted compulsive behaviours.

A pet left alone for hours in a clean, tidy—but empty—house might easily suffer of abandonment , frustration or other negative feelings which can develop into needy or  aggressive behaviour, or emotional eczema. Pet toys may be enough to prevent furniture disasters or other unpleasant consequences: a real cow bone, for instance, can pleasantly distract a dog, while cleaning its teeth, as well as providing the stock for a wonderful broth for the family. But when toys are not enough, it’s time to consider Bach flower remedies!

Don’t take it personally
The archetypes found in the human psyche have their healing correlation with plant archetypes living in nature. We shouldn’t identify bad emotions and unpleasant feelings as behavioural problems. All we need to do is to understand the reason for their presence  and learn to release them gently.

If you are coping with old emotional troubles not easy to release, you might benefit of the following free workshop on Bach flower therapy:

Exploring Bach flowers: free workshop  by Barbara Reale
This workshop is an opportunity for anyone interested in Bach flowers, who wants to better understand the flower’s healing properties and experience its potential. Through short exercises participants will learn how Bach flowers facilitate people to balance their deepest emotions and let them flow smoothly again.

Wednesday 6 October, Delft, 7 – 9 pm
19 January,Delft, 7 – 9 pm
For reservations, go towww.bodyminddynamicbalance.com.

For more information about Bach flowers, visit: www.drbach.co.uk/index.php.

Knowing babies’ cry isn’t always easy. Your baby can’t use language yet.  Babies who regularly cry for more than three hours each day are said to have a poorly understood condition that causes them to cry excessively.

Homeopathic treatments can be a non-toxic real life saver for parents who are concerned to find some relief for their baby’s pain. If symptoms of illness don’t improve after 3 days, a physician should be consulted.

Belladonna: for children with sudden onset of ear infection with piercing pain who feel relief when sitting upright and from warm compresses; high fever with agitation (even impaired consciousness and nightmares), wide eyed stare and swollen glands. Teething:intense inflammation and gum pain, with flushing of the face and a feeling of heat, often indicate a need for this remedy. The baby is restless, easily startled, and may tend to cry out during sleep.

Calcarea carbonica: teething is slow and difficult and babies may seem sad or anxious with the pain, making chewing motions, often even while sleeping.

Calcarea phosphorica: teething is late to come in  causing aching in the gums and trouble sleeping and tend toward early decay. Irritability, picky eating habits, and stomachaches are other indications.

Chamomilla: babies scream, hit and want to be rocked or carried constantly to distract them from the unbereable pain.  For intense ear pain and extreme irritability and anger (including screaming); Teething: the gums may be so tender that touching them is intolerable — or they may feel better from hard pressure and biting down on something cold. Colics: when greenish diarrhea occurs because of stress.

Colocynthis: Babies scream with severe pain that come in waves and are better if you put them over your knees or shoulder.Colics: with a bloated abdomen and green diarrhoea. They are worse after eating (especially fruit) or drinking, if over heated and before a bowel movement. They are better after passing a stool and for pressure or rubbing.

Dioscorea: Colic in babies who arch back and scream because of their rumbly and windy tummy . They better when held upright; pains are worse in the morning and better for bending back and stretching out.

Hepar Sulphuricum : for sharp pains and a smelly, yellowish-green discharge that occur in the middle and late stages of an ear infection; symptoms are worsened by cold air and improved by warmth.

Ignatia: If a child seems very emotional, upset, or sad because of teething, this remedy may bring relief. The baby’s sleep may be light and restless, with jerking or twitching in the arms and legs.

Kreosotum: if the child has irritating saliva, severe discomfort during teething and tend toward early decay.

Lycopedium: kids tend to need others around, although the personality type may act like a bully as a defense mechanism; for right side ear pain that is worse in the early evening.

Magnesia phosphorica: for painful teething and colic, relieved by pressing on the painful area and by heat. The baby may seem happier when drinking something warm, or when biting down on an warm object or lying on a hot water bottle wrapped in a towel.

Magnesium muriatica: Colic with constipation after drinking cow’s milk. Stools may be small and knotty or green and passed with difficulty, with a lot of straining.

Mercurius: kids may sweat or drool a lot and have bad breath; good for acute or chronic ear infection that is worse at night and may extend down into the throat; relief comes from nose blowing.

Pulsatilla: children tend to be gentle and are easily soothed by affection and fresh air. The ear is often red and may have a yellowish/greenish discharge; ear pain and teething pain worsens when sleeping in a warm bed and is relieved somewhat by cool compresses or by biting on something cold.

Silicea: Children who need Silica often have fine hair and seem a little delicate, with low resistance to illnesses. Slow, difficult teething or chronic or late stage of ear infection when the child feels chilly, weak, and nervous, may be helped by this remedy.

Sulphur: The baby is irritable and anxious, feeling worse from being warm. This remedy may be indicated if a  rash develops on the baby’s chin or diaper area during teething episodes. Diarrhea (often whitish) may occur because of stress.

Taking Homeopathic Medicine

Select the remedy that most closely matches the symptoms in 9 or 15 ch diluition. Dissolve 5 grains in a little water to drink and wait for a response. If improvement is seen, continue to wait and let the remedy work. If improvement lags significantly or has clearly stopped, another dose may be taken.In homeopathy, results do not come with large doses, but with frequency of administration. Some remedies can be taken every 15 minutes until symptoms subside.
Sometimes a dose may be required several times an hour; other times a dose may be indicated several times a day; and in some situations, one dose per day can be sufficient.

If no response is seen within a reasonable amount of time, select a different remedy for the same kind of symptoms.

According to most homeopathy manufacturers, overdose cannot occur if you follow directions on the label or seek the advice of a practitioner.

Please, be informed that if you are taking the remedy in little pill form, you should avoid any skin contact; just drop a few pills into the transparent lid and pour them directly into the mouth.

Moreover, homeopathic medicine should be taken on a clean pallet. While on a course of homeopathic treatment, you should avoid strong flavours such as mint (including toothpaste), coffee or camphor.

Once relief from the symptoms if felt, stop taking the homeopathic medicine. Only take it again if exactly the same symptoms come back.

If you have further questions, contact me to personalized your diet and lifestyle.

Good Luck!

Barbara Reale shows us the natural way to abundant energy through simple diet changes and offers a couple of easy recipes–using garden ‘weeds’ dandelion and nettle–to “make your liver smile”.

If you don’t have pain below the right side of your ribcage, you might think your liver is happy. But that’s not necessarily true. Most people’s livers don’t function optimally, although blood tests may indicate ‘normal’ liver activity. The main reason is that the intake of too many carbohydrates, pain-killers, birth-control pills, fatty foods, and food additives, coupled with toxins generated by fermentation or putrefaction of food in the intestines can overload the liver. The liver’s activities become impaired, chemical reactions are slowed down and the metabolic engine stutters as the body moves into low gear. Add lack of exercise and sleep and the situation can be even worse.

How the liver works

The liver is the most important filtering gland in our body and, like a car filter, needs periodical cleansing to work optimally. If not cleaned effectively, its filtering action is impaired and it starts to underperform. As a consequence, we develop symptoms such as migraine, painful periods, pain between the shoulder blades, haemorrhoids, a bitter taste in mouth, morning sickness and nausea. We become easily hung over, feel irritable and develop sensitivity to things such as perfume, smoke and chemicals.

According to Traditional Chinese Medicine (TCM), spring is the liver season.  In spring fresh herbs are readily available and animals instinctively seek out fresh herbs and fruits. Spring and summer are rejuvenating periods when animals shed their winter coats and change their diets.

Even if we live in a world ever more dominated by cyber space, our instincts towards healing food are still alive and kicking.

Unlike creatures of the wild, domestic animals and human beings often need help when it comes to rejuvenation and rely on herbal detoxification to help remove unwanted substances, induce cell turnover and increase energy levels. So, adding some fresh fruit and raw minced veggies to your daily meals at this time of year is beneficial, and easy to apply to the whole family, pets included.

Dandelion salad with vinaigretteApproximately 2 c. chopped new dandelion leaves.
Approximately 2 c. chopped ripe tomatoes.
2 hard boiled eggs, sliced or chopped.
2 Tbsp. chopped spring onion.
1/4 c. extra virgin olive oil.
1/4 c. balsamic vinegar.
1/2 tsp. salt.

Toss together chopped dandelion leaves, tomatoes, onion and eggs. Pour the dressing over the greens and toss gently. If flowers are small and fresh, add them as well. Dandelion leaves are a little bitter, but are delicious in combination with tomatoes and boiled eggs. This ‘salad’ herb is considered a delicacy in Italy.

Nettle risotto

8 oz (260 g) tender young nettle tops (net weight).
11 oz (320 g) risotto rice (e.g. arborio).
3 large shallots or 1 small onion.
4 tablespoons olive oil.
1 oz (30 g) butter.
4 fl oz (120 ml) dry white wine.
1 cube msg free vegetable stock.
1 oz (30 gr.) grated Parmesan cheese.
Salt and pepper.

1. Wash the nettle leaves.  Blanch for 2 minutes in 22 oz (64o ml) boiling salted water. Drain (keep the nettle stock simmering on the fire) and chop finely.
2. Heat olive oil in a large thick-bottomed saucepan (a heavy base is important to prevent burning)
3. Peel the shallots, chop finely and cook gently in the saucepan for a few minutes until tender. Add the chopped nettles and cook for 2-3 minutes, stirring.
4. Pour in the wine and let it evaporate for 2 minutes, then add all the boiling nettle stock. When boiling again, sprinkle in the rice, stir and cook on a gentle flame, uncovered, until all the liquid has evaporated, without further stirring.
5. After cooking for about 15 – 20 minutes, the liquid should be evaporated and the rice tender but with some ‘bite’; take the pan of the stove and stir in the freshly grated Parmesan cheese and the butter which will melt and make the rice look glossy.

Further suggestions:
You can boil bigger leaves and stems to make a delicious vegetable stock for the whole family. When dark green, remove stems and process the leaves and the green water with a blender.

Remember that your pets need nutrients as well in this period, so add this remineralising stock to their food. They will love it!

Enjoy!

Eating the right food can help to pick you up if you’re feeling rough and even prevent sickness. Barbara Reale offers some tips for keeping body and soul together.

Ten top good mood foods

* Turkey and chicken meat
* Whole grains and oats
* Lentils and beans
* Nuts and seeds
* Oily fish (omega 3 rich)
* Citrus fruits and pineapple
* Tofu
* Spinach
* Bananas
* Chocolate

Feel-good fast food: Sardine sandwich

Ingredients:

* 2 slices of whole grain bread
* 1 garlic clove
* 2 sardines in olive oil
* 1 fresh ripe tomato
* 1 handful of finely chopped fresh basil or oregano

Directions:

* Toast the bread until light brown.
* Rub one side of both slices with the garlic clove.
* Add the sardine filets, sliced tomato and basil.

Ingredients (serves six)

* 2 tbsp drained capers
* 1/2 kg cubed spelt bread (2–3 days old)
* 4 tbsp red wine vinegar
* 1/2 kg ripe and tasty baby tomatoes
* 1 thinly sliced cucumber
* 1 thinly sliced red onion
* 6 tbsp extra virgin olive oil
* 1 minced garlic clove
* 15 g thinly sliced fresh basil leaves
* 4 tbsp Italian black olives (Taggia)
* Salt and ground black pepper

Directions
- Soak the capers in 2 tbsp of vinegar in a small bowl for 10 minutes and drain.
- If you don’t have 2–3 day old bread, cut the bread into 2-inch slices, grill and set aside.
- Cut the tomatoes in half, scoop out the seeds and set aside.
- In a large bowl, whisk the oil, garlic and 2 tbsp of vinegar. Season with salt and pepper, to taste.
- Add the bread cubes and toss to combine.
- Add the tomatoes, sliced onion, sliced cucumber, capers, basil and olives to the bread mixture.
- Cover the salad and cool in the fridge for flavours to blend, for at least 1 hour.
- Serve at room temperature or cold, for a more refreshing taste

For some, overindulgence is part and parcel (no pun intended) of seasonal celebrations. Here’s our naturopathic guide to cheating the hangover, and feeling healthier the next day. It’s party time! You’re all dressed up and ready to go. But beware – if you overindulge, you’ll be feeling and looking pretty grim in the morning. Hallo hangover!

Over-drinking leads to hangovers, we all know that. So what is actually going on in your body? Although some hangover remedies are myths, some actually help you to kick the hangover. Here’s the naturopathic guide to cheating the hangover, and feeling healthier the next day. Alcohol is a drug that increases urination and flushes fluids from the body. Drinking coffee the next morning may increase this problem as coffee is also a diuretic.

“The cells in your brain physically change in response to the alcohol’s presence; when the alcohol is gone, you go through withdrawal until those cells get used to doing without the alcohol”, says Mack Mitchell, M.D., vice president of the Alcoholic Beverage Medical Research Foundation in Baltimore, and assistant professor of medicine at Johns Hopkins University.

The sudden depletion of vitamins in your body, as a result of drinking, is one of the causes of hangover jitters.

Here are some tips for avoiding the physical repercussions of overindulging.

Before going out

Eat a light meal before heading out, or at least, some raw almonds or a few spoonfuls of peanut butter. Besides slowing down the effects of alcohol, they are a natural antacid, so they’ll prevent you from feeling queasy. Their magnesium content helps ease hangover headaches and their healthy fat content may help prevent some of the alcohol getting absorbed. Having a full stomach also helps to replace the loss of essential nutrients.

During the party

Be kind to your liver by having no more than one alcoholic drink per hour, and stick to the same type of drink throughout the night.

“You’re still going to get a hangover, but it will be less bad with a couple of gins or vodkas than with bourbon,” says Rollin Riggs, publisher of The Hangover Handbook: 101 Cures for Humanity’s Oldest Malady (Ingram, 1997).

Water it down
A hangover begins with dehydration, so the more water you put into your system, the better. Avoid anything with bubbles in it. Cuba Libre is just as bad as champagne and is a special hazard. The bubbles put the alcohol into your bloodstream much more quickly. Avoid sweet cocktails and sugary foods that encourage you to drink more than you realise.

Before sleeping
You had fun and you’re ready for bed. Not so fast. Grab another big glass of water or a sports drink to replace lost fluids as well as electrolytes and glucose. And don’t pop any pills with it. Several studies have shown that acetaminophen and ibuprofen can irritate your spent liver. If you suffer from migraines, sickness or nausea, take a couple of herbal remedies in the form of tablets. Skullcap (Scutllaria Lateriflora) or Milk Thistle (Silybum Marianum) are natural pain relievers and help the liver to flush out toxins. A vitamin B complex calms nerves and has other overall positive effects on your body such as countering bloodshot eyes. Nux Vomica 30ch is another homeopathic option that helps with nausea.

If you’re going to damage your body by combining the destructive forces of alcohol and nicotine, you will need vitamin A to protect your mouth, throat, nose and lungs.

Vomiting
If you vomit repeatedly or pass out, get to the hospital. If you’re lucky, you’re just dehydrated. Otherwise, you may have alcohol poisoning which can lead to brain and liver damage. If you throw up, this can decrease the effectiveness of your oral contraceptives, so be careful.

The morning after
Drink ginger tea or green tea instead of coffee. An apple should settle your stomach and help you replenish nutrients. Drink plenty of fruit juices to increase the level of energy and help the body to get rid of alcoholic toxins faster. For a larger hangover breakfast, try a banana pancake and kiwi yoghurt-shake. Bananas and kiwi are high in potassium and their magnesium content helps ease hangover headaches. Yoghurt is rich in digestive enzymes and lighter than milk. Add honey and Royal Jelly for a healthier twist.

Lunch
Indonesian Chicken soup is thought to work on hangovers as well as on colds, so a bowl or two may help you to get you going in the day. It contains ginger root and boiled eggs. Both are commonly used to treat hangover efficiently.

Try some other liver-loving foods such as carrots, beets, dandelions, avocado or artichokes to help your liver recover from the abuse. Or chomp on a tomato; great for replenishing lost nutrients, especially if you’ve been throwing up.

Top 10 drinks – from worst to best in terms of hangover-giving

* bourbon
* sparkling drinks
* brandy
* blended scotch
* single malt whiskey
* rum
* gin
* vodka
* white wine
* red wine

So drink if you must, but be informed about the choices you make so that you can not only enjoy your drinking, but prevent nasty hangovers.

Too lazy for exercise? Naturopath Barbara Reale offers advice on reshaping your body from the inside out, naturally losing weight and reducing cellulite.

Barbara Reale is an Italian naturopath and nutritional practitioner with a passion for great tasting food. Motivated by the common misperception that healthy, gourmet food is hard to find, she has focused her research on identifying the healthiest ingredients worldwide and combining them in luscious recipes.

Here, she focusses on food combinations to help weight loss and cellulite reduction. Perfect for the summer!

Naturopathy makes a comeback

Naturopathy (or natural medicine) is an eclectic alternative medical system that focuses on natural remedies and the body’s vital ability to heal and maintain itself. Hippocrates, the ‘father of medicine’, advocated naturopathy in ancient Greece, before the term existed. Modern medicine has become farther and farther removed from these simple beginnings. In the last 20 years, however, things have started to reverse and researchers are now giving scientific credibility to the holistic approach.

Bruce Lipton is a biological researcher who stopped experiments on stem cells after discovering the delicate balance of the underwater world. While diving as a hobby, he realised that environment is more important than genetical predispositions for health: “Swimming in polluted waters is more dangerous than having gene imperfections.”

Dumped wasteNeuropharmacologist Candace Pert—whose pioneering research in psychoneuroimmunology has had an enormous impact on how we understand disease—found that modern food can poison the blood and lymph system, the ‘water’ our cells swim in. It means that many modern immunological diseases might be prevented by avoiding unhealthy eating habits.

For example, Pert discovered that some modern ingredients, like genetically modified foods, artificial sweeteners and monosodium glutamate (MSG), can poison our cells. Our immune cells recognise these products as dangerous and try to get rid of them through the lymph and blood system, where our cells breath, feed and reproduce. “It is like dumping waste into our internal water system,” according to Pert.

In other words, recent research confirms what naturopathy has always said: food plays a crucial role in our health.

Modern attitudes to food
Modern society has become accustomed to processed food—it’s cheap, tasty and easy to prepare—and advocates of healthy, low budget cooking like Jamie Oliver face an uphill struggle.

Yet healthy cooking is no more expensive than modern convenience cooking, no less tasty and can be prepared quickly, if you learn a few easy tips. What’s more, cooking the right ingredients in the right combinations can prevent ailments as well as combat cellulite and help weight loss.

Measuring waistFood combinations for weight loss
Correctly combining foods makes a big difference to proper digestion, cholesterol and metabolism. If food isn’t digested properly, nutrients often cannot be fully extracted and assimilated by the body. This often leads to indigestion, bloating, abdominal discomfort and inefficient metabolism, which are prime causes of cellulite and being both under- or overweight.

Opinions often differ over the best ways to combine foods. One way to find out what is right for yourself is to experiment. Try some simple recipes using these basic principles and see how you feel!

Group I (Carbohydrates): Potatoes, rice, bread, pasta

Group II (Fibres): Olive oil, vegetables, tea, salt or sugar

Group III (Proteins): Dairy products, poultry or meat, pulses, eggs.

* Combine only one food from Group I with one food from Group II or only one from Group II with only one from Group III. Do not combine foods from Groups I and III.
* Eat one kind of fresh fruit half an hour before or two hours after meals. Eating plenty of fruit in this way can reshape your body, flatten your belly and make your eyes sparkle. But eating a mix (as in a fruit salad) can give the opposite result! (Cooked fruits can be mixed.)
* Avoid canned food, sparkling drinks, monosodium glutamate, artificial sweeteners and preservatives.

Eat lecithin to fight cellulite
Cellulite is not only an aesthetic problem but a deep cell intoxication. The ugly orange-peel effect is caused by retention of interstitial liquids that cause oedema and intoxication of tissues. Cellulite creams and wraps are only temporary remedies, because they treat only the aesthetic symptom. But even liposuction may not actually eliminate cellulite.

So what’s left? True beauty comes from inside. Following some targeted diet tips can surprisingly reshape your belly, hips and legs.

Foods rich in lecithin help to prevent cellulite developing. A study conducted in Japan, led by Dr T. Iwata and published in the Journal of Nutritional Science and Vitaminology, established that lecithin lowers bad cholesterol and triglycerides while increasing good cholesterol. Lecithin also improves blood circulation and increases the skins elasticity.

Fruits and vegetables such as oranges, grapefruit, apples, spinach, cauliflower, carrots, tomatoes, fennel, bell pepper and avocados are rich in lecithin.
Insalata

Other ‘natural remedy’ foods are papaya, soya products, seaweeds, poultry and all citrus fruits (to improve skin elasticity); mangos and bananas (to increase blood circulation); pineapple, onion, watermelon, cucumber, celery and asparagus (to decrease fluid retention) and blueberries, blackberries, blackcurrants, cherries, raspberries, strawberries and cranberries (for anti-oxidation).

More tips for healthy eating

* Begin your meals with a raw vegetable salad or warm vegetable soup, followed by proteins with vegetables or carbohydrates with vegetables to increase your energy.
* Avoid mixing acidic foods with basic foods, e.g., coffee with milk can give you a swollen belly.

# Using fresh organic food–especially for raw foods–and substituting sugar with fructose, maple syrup or honey can reduce neurolological diseases, behavioural disorders and the risk of diabetis: sugar also destroys mineral intake and obstructs vitamin C absorption.
# Mixing olive oil with soy sauce (for cooking) and olive oil with lemon juice (for salad dressing) can help combat weight problems, heart disease and cellulite. (Ready-made salad dressings contain scary ingredients; read labels!)
# Using maple syrup instead of sugar can prevent diabetes and stop sugar cravings.
# Eating nuts instead of snacks may reduce risk of type-2 diabetes, triglycerides and cholesterol.
# Eating wholegrain bread and pasta can dramatically combat weight problems.
# Eating the correct proportion of proteins to veggies decreases risk of cancer.
# Drinking carrot juice as an appertif while preparing your meals boosts your digestive faculty and reduces the risk of osteoporosis.

A healthy day
Healthy foodBreakfast: toasted bread with naturally sweetened jam (fructose), with coffee or tea.

Half an hour before lunch: 1/2 kg fresh fruit or one large glass of fresh fruit juice.

Lunch: one large wholegrain baguette stuffed with olive tapenade and flame roasted peppers or pasta with tomato and basil sauce.

Two/three hours later: ½ kg fresh fruit or one large glass of fresh fruit juice or (dairy-free) fruit sorbet.

Half an hour before dinner: ½ kg freshly sliced vegetables or one large glass of fresh carrot juice.

Dinner: mixed vegetable soup; grilled meat or fish fillet or mixed cheese selection; a crunchy salad (e.g., thinly sliced fennel, celery and carrot).

For some, spring doesn’t only signal blossoms and the birth of new life, but the start of debilitating allergies. Barbara Reale looks at the causes of allergies and what we can do to prevent them.

Allergies can be caused by a great variety of substances and materials. Cat hair, hay dust, strawberries, pollens, chemicals carried by food, air, and detergents are just some of the many causes. Most allergies—determinable by skin tests—are classed as ‘secondary allergies’, which appear due to underlying basic allergies and a seriously disturbed intestine. Considering that 80 percent of the immune system is concentrated in the intestines, this isn’t surprising.

Avoiding allergens that cause secondary allergies only gives temporary relief—for instance embarking on a through spring-clean of the house for a presumed dust allergy— as the basic allergens are usually found in the components of diet. It makes more sense to eliminate the basic allergens in the foods we eat.

What allergies are

Often food allergy and food sensitivity are confused. A food allergy is an anaphylactic immune response which is usually severe, life-threatening and requires immediate medical attention. Unlike this classic allergy, the symptoms of food sensitivity are delayed and may show up from a few hours to three days after eating the offending food. This makes it very difficult to associate the symptoms with the food that causes them. Many people with food allergies are unaware of which food is causing their symptoms. Reactions such as bloating, swelling in the hands, feet, ankles, abdomen, chin, and around the eyes come several hours after ingesting the foodstuff. Much of the associated weight gain is fluid retention caused by inflammation and the release of certain hormones.

In addition, there is fermentation of foods, particularly carbohydrates, in the intestines which can result in a swollen distended belly and gas production. Candida is a particularly current theme brought into close association with allergies. It is the most common type of ailment occurring in people dependent on a western type of diet.

Food poisoning and prevention

“One man’s medicine is another man’s poison.” (Latin proverb)

Some common foods and additives most associated with allergies are artificial flavourings and colorants, caffeine, chocolate, citrus fruits, chicken, corn, dairy products, eggs, gluten, genetically modified products, peanuts, pork, yeast, shellfish, sugar, and wheat,.

A growing body of scientific literature points to hidden food allergies and food intolerances as a cause of many medical conditions including not only sensitivity symptoms but also more serious illnesses.

Symptoms of food sensitivity can include headache, otitis media, indigestion or heartburn, heart palpitations, fatigue, depression, joint pain, sores, chronic respiratory symptoms such as wheezing, sinus congestion or bronchitis, and diarrhoea or constipation.

Illnesses of food sensitivity can include arthritis, asthma and other respiratory problems, attention deficit hyperactivity disorder (ADHD), chronic fatigue syndrome, eczema and other skin disorders, fibromyalgia, infertility, irritable bowel syndrome (IBS), migraine headaches, multiple sclerosis, obesity, osteoarthritis, post-viral fatigue syndrome (PVFS), rheumatoid arthritis, thyroiditis, weight gain and weight loss.

Many natural remedies address the problem of hyperacidity (usually diet-based) which affects the organism’s entire regulatory ability. One of the most important steps in allergy therapy is generating a de-acidification of the organism with a personalised diet plan and the use of digestive enzymes.

Several new studies published in major medical journals over the last three years are giving further scientific support for the use of probiotics and digestive enzymes to lesson food sensitivity symptoms. (Erik L. Goldman, Editor in Chief, Holistic Primary Care, Fall 2005)

So what makes a natural substance like food can be dangerous for your health? In short, many foods on the market today are far from healthy. For example, processed foods and genetically modified foods contain bleaching agents, anti-mould agents, and preservatives, all of which alert the immune system to a poison or toxin being present in the body. This causes the body to limit digestion of the food which also limits digestion of the nutrients needed for good health, as well as react to the poison, which gives symptoms of sensitivity, allergy or physical illness.

Natural remedies

Eliminating certain foods from the diet can show improvement of symptoms. Active involvement and commitment to a treatment plan is important in managing the problem successfully. It can also save time and money involved in allergies tests and misdiagnosis.

If you suspect that you have a food sensitivity or allergy, it is important to seek support. To completely avoid a food common in your diet, such as wheat, you need to learn a lot about it in order to understand the full benefits of eliminating it. Your fear of getting ill through eating the ‘wrong’ foodstuff can make you feel isolated. But you are not alone. Many other people suffer from allergies to these same foods. As time goes by, coping becomes easier.

Is cows’ milk good for you?

Children are often victims of colds and respiratory diseases because their immune system is sensitive to milk and dairy products. People who have been taught that cow’s milk is the “perfect food” may be shocked to hear many prominent medical doctors are now saying that dairy consumption is a contributing factor in nearly two dozen of diseases in both children and adults. One such expert is Frank Oski, M.D., author of ‘Don’t Drink Your Milk!’, who is currently Director of the Department of Paediatrics of Johns Hopkins University School of Medicine and Physician-in-Chief of the Johns Hopkins Children’s Centre. Oski writes: “Drinking cow’s milk may weaken immune function in children and expose them to recurring infections or developing of juvenile diabetes.”

There seems to be sufficient scientific evidence for us to assume that, through cutting down on dairy products we can reduce the duration of a cold.

Allergy-free diets: making the change

Foods included in an allergy-free diet must be carefully selected on an individual basis so that all problematic foods are eliminated. An allergy-free diet emphasises the consumption of a wide range of so-called hypoallergenic foods. These foods include lamb, pears, apples, rice, most vegetables, most beans and legumes (excluding peanuts) and the non-gluten grains including millet, quinoa, and amaranth. For those who are sensitive to sugar, typically the only natural sweeteners allowed are maple syrup or agave syrup. Acceptable beverages include rice milk, pear nectar, chamomile tea, and sparkling water without added sweeteners.

Some people are even sensitive to hypoallergenic foods because of lectin reactions to food. Lectins are the abundant and diverse protein founding foods which have agglutinating properties that affect your blood. When you eat a food containing protein lectins that are incompatible with your blood type antigen, the lectins target an organ or bodily system and begin to agglutinate blood cells in that area. Ninety-five percent of the lectins you absorb from a typical diet are sloughed off by the body but at least five percent of the lectins you consume are filtered into the bloodstream and have different reactions on different organs.

Your blood type diet is an indication of your natural genetic rhythm. A diet designed for your specific blood type is based on your cellular profile. Each food group is divided into three categories: category one–highly beneficial where the food acts like medicine, category two — allowable which are foods that do no harm and category three –not allowable which are foods that act like poison.

The best strategy for improving your health is to look carefully at the diet you are using, finding out what types of food promote good health and which work against your individual system. The next step involves learning how to cook these foods in interesting ways to enable you to make the long-term necessary changes to your diet without reverting to preferred and familiar ways of eating