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We know spices are pretty good for us. Spices have the highest concentration of polyphenols (we did another blog about polphenols, you can read it here: https://www.schkinnymaninny.com.au/blogs/news/polywhat-what-and-where-are-polyphenols)
Polyphenols are vital to include in your diet and the top 100 foods richest in polyphenols are all spices! Things like oregano, rosemary, cinnamon, and cloves all have high ORAC per 100g. ORAC is the oxygen radical absorption capacity which is the estimate of the foods antioxidant ability. A higher ORAC means a higher antioxidant level. The benefits of eating more of these polyphenols include lowering cholesterol, lowering blood pressure, improving arterial flexibility and improved life span.
Another one to consider adding to your diet each day is chilli. It conatians up to seven times the vitamin C of oranges, as well as being a good source of vitamin A, E, beta-carotene and folic acid. Its not only rich in polyphenols, adding to your diet each day may have an unexpected happy side effect: weight loss. A study in China looked at over 12000 participants across a 20 year time span and measured obesity/overweightness against chilli consumption with every meal per day (3 per day). The results concluded that chilli consumption is inversely related to become obese/overweight. https://www.ncbi.nlm.nih.gov/pubmed/28360431
That is, more chilli, less weight! Love that connection. My favourite spicy chilli dish is Laksa. It is so easy, can be made with loads of vegetables and is topped off with yummy coconut milk. The important to remember if you do plan on increasing your polyphenol consumption, they are metabolised quickly, so you need to eat/drink them EVERYDAY to get the benefits.
It’s easy to think about foods in terms of calories only. But there is another aspect that is important to consider when making healthy eating choices. The inflammatory factor.
Inflammation is the main source of problems in the body, it accelerates ageing and causes innumerable problems. Diet can be a major cause of inflammation in the body. Not only can pro-inflammatory foods create inflammation, but they can also cause weight gain, a recent study suggests. An observational study of over 7,000 students across an 8 year span, found that pro-inflammatory diets were associated with higher yearly weight gain and an increased risk of obesity. (https://www.ncbi.nlm.nih.gov/pubmed/28544794) Not only can pro-inflammatory diets contribute to weight gain, but potentially the foods can be associated with an increased risk of cancer. A study in China found a positive association between a diet that had higher inflammation potential and an increased risk of breast cancer. (https://www.ncbi.nlm.nih.gov/pubmed/28580895)
So let’s consider the pro-inflammatory diet foods, some you would expect, but some might surprise you.
Items that you would expect:
Items that might surprise you:
Anti inflammatory foods are whole unprocessed foods, like fruits, vegetables, legumes, nuts, and healthy fats, for example:
I have just read a study that has discovered an inverse correlation between polyphenol levels and body weight and obesity in a 5 year follow up. This was measured through the level of polyphenols in urine and body mass, waist circumference and they concluded that a greater polyphenol intake may contribute to reducing body weight. So what are polyphenols and how do we get more of them?
Polyphenols are a class of chemical compounds found in plants. They are characterised by the presence of more than one phenol unit and a phenol unit consists of a six membered aromatic hydrocarbon ring, bonded directly to a hydroxyl group.
Probably one of the most well-known polyphenols is in red wine, resveratrol. And other polyphenols are generally the thing that provide a bite in foods, think capsaicin in chilli and paprika, thymol in thyme, cinnamic acid in cinnamon and rosmarinic acid found in rosemary, thyme, oregano and peppermint. In plants, it is the polyphenols that help defend against attack by insects and also give plants their colours.
There is a list of foods that have the highest polyphenols per serve and here are some of the most interesting highest rankings:
Strawberry 166g 390mg polyphenols
Pure apple juice 248g 168mg polyphenols
Apple 110g 149mg polyphenols
Cacao Powder 3g 103mg polyphenols
Spinach 59g 70mg polyphenols
Black beans 35g 52mg polyphenols
Potato 128g 36mg polyphenols
Pear 138g 23mg polyphenols
Carrot 54g 7.6mg polyphenols
In the human body, polyphenols have diverse biological properties, they can:
Online shopping is the best. I buy clothes, shoes, makeup, skin products, wine, groceries, almost everything online. Losing 2-3 hours down a rabbit hole at a shopping mall is not an ideal use of my time (unless I am in a very specific mood.)
Probably like most of you, when I shop online I look at the shipping costs. It’s kinda crazy, because we all know it costs to get stuff delivered (I am IN an online business and know only too well how much it costs). Australia Post and courier company’s weren’t set up to be charitable. But still, there seems to be a new precedent set for Free Shipping and it is attractive. I admit to being ery loyal to a particular clothing website because I know its always free shipping, so when they send me a newsletter and I see something I like, there is no hesitation. So I wanted to help our customers feel that way.
Right now we do fresh daily delivery and charge for it. Because we come to your house bright and early each morning (which is still an impressive service and one our competitors don’t offer). But I wanted to give you a FREE delivery option, so when you had that urge of feeling like you need to snap out of bad habits, lose a little weight quickly or really give your insides a good clean then there would be no hesitation, coz its free delivery.
We are now offering the opportunity to receive your juices in one (or two) delivery and we won’t charge you for it. So if you do a 3 day cleanse, then opt for FREE delivery and get all your 3 days worth delivered to your door with no additional delivery charge. Order a 5 day cleanse and you will receive two deliveries, one of 3 days worth and another of 2 days worth with no additional delivery charge. If order less than a 1 day cleanse, then there is still a charge.
This option is available on our website. But if you also want to keep the gold ol’ fashioned morning doorstep delivery service then that hasn’t changed. This option is still available on our website (for suburbs within our morning delivery range, you can view these online.) Any questions, just email me at email@example.com
I am not a huge fan of chemical sunscreens. Something just feels a bit unnatural about putting something on your skin that needs 15-20 minutes to “soak” in, then before it works. The soaking in seems a bit strange. I understand how it works, but then we need to stop seeing our skin as a barrier and more of an extension to the internal system, as it is all connected.
So when you think about something needed to “soak in” to work, my mind goes straight to the thought of, “well, when does this get into my blood stream, if it needs to soak in?” It’s a little bit the same as makeup and moisturisers, if you don’t think it is safe to eat, then why would it be safe to put on your skin? I am more of a fan of physical zinc sunscreens that more “sit” on your skin to protect your skin. I have yet to find one that I think is perfect, as there is a lot of questions about nano particles being very dangerous too.
What if your diet could be an even more effective sunscreen?
My posts never cease to mention the word “antioxidants” as they are a critical part of a healthy body. Interestingly there was a study, done a long time ago, done in Australia, that showed a dramatic DECREASE in cancer cell production from an increase in eating omega 3 fatty acids. In this study, the omega-3 fatty acid known as DHA not only stopped cancer cells from continuing their production cycle, it also resulted in apoptosis, which means the cancer cells died. https://www.ncbi.nlm.nih.gov/pubmed/10945621?dopt=Abstract%20and%20http://www.pnas.org/content/98/13/7510.full. Another study had a similar conclusion. http://www.pnas.org/content/98/13/7510.full
Sources of omega 3, fish are great source, but a lot of fish is full of mercury too, so eating fish every day may not be the best solution. Plant based sources include chia seeds, walnuts and flaxseeds. But an amazing plant based source is algae, which is things like spirulina and chlorella. These algae’s contain ALA which is the Omega 3 found in plants, while EPA and DHA are the Omega 3’s typically found in seafood. We have some great supergreen sachets that you add to your cleanse online here: https://www.schkinnymaninny.com.au/products/shakti-superfood-blend
Imagine if the news tonight ran a story about a new cheap wonder drug that could PREVENT you from getting cancer and heart disease. What do you think would happen? Would you run out and grab it, for you and everyone you know? I am sure most people would. Now what if I tell you that this affordable wonder drug ALREADY exists. And it is available to everyone, everyday for most people, right around the corner.
The wonder drug is called: FRUIT AND VEGETABLES. A number of studies have shown a significant link between fruit and vegetable consumption and reduced cancer and cardiovascular mortality. Vegetables may have a stronger association with mortality than fruit. Consumption of vegetables or salad were most protective, while frozen/canned fruit consumption was apparently associated with increased mortality. This study adjusted for a number of other factors such as age, sex, social class, education, BMI, alcohol consumption and physical activity. So eating at least seven portions of fresh fruits and vegetables per day may lower your risk of dying from cancer by up to 15% https://www.ncbi.nlm.nih.gov/pubmed/24687909
Another study found that total fruit and vegetable intake was inversely associated with risk of cardiovascular disease, this means that eating more fruits and veg may LOWER your risk of developing heart disease. Heart disease is the biggest killer of people around the world and yet doesn’t get the publicity that cancer does. Of the food groups analyzed, green leafy vegetable intake showed the strongest inverse association with major chronic disease and cardiovascular disease. It looks like just increasing your servings by only one more day you can reduce your risk of cardiovascular disease.
Easy ways to increase your vegetable intake:
You might now by now that I am not an extremist. I am not extremely one way or another, like an extreme vegan or extreme paleo or extreme anything. I like to drink beer every now and also enjoy a bacon and egg roll (generally not together, but each in their right time). Our offering is focused on short term kick starts like juice fasting, healthy salads and now we have our intermittent fasting programs. You might still ask, so if you are not an extremist, why is everything you do all vegan? Good question. Here is why….
Like I said, I am not advocating for everyone to become vegans for all their life. But, there are benefits that could be gained from adopting some vegan habits, even if it is just 3 days every month!