This gets even more interesting when it is realized that the real vitamin E is actually a collection of 8 different isoforms belonging to two categories, four saturated analogues (alpha, beta, gamma and delta) called tocopherols and four unsaturated analogues referred to as tocotrienols.

All 8 forms have different activities and research is presently being carried out which looks at the physiological functions of tocotrienols in the treatment of tumour suppression, osteogenesis, cardiovascular disease, obesity, thrombus antagonistic action, renal diseases, immunomodulation, endocrine diseases, neurological diseases, ophthalmologic diseases and liver disease.

Many studies have shown that the tocotrienols exhibit antioxidant, antiproliferative, antisurvival, proapoptotic, antiangiogenic and anti-inflammatory activities.

Human studies have shown that the tocotrienols have a huge impact on cardiovascular health and this is demonstrated by positive changes in serum lipids, including reduction in LDL cholesterol, decreased cholesterol sythesis by down regulation of HMGCoA reductase, elevation in HDLcholesterol, reduction in hepatic triglyceride synthesis and VLDL secretion, reduction in serum levels of C-reactive protein (CRP) and advanced glycation end products and expression of cell adhesion molecules.

Bharat B. Aggaral et al. Tocotrienols, the vitamin E of the 21^st century: Its potential against cancer and other chronic diseases. Biochem Pharmacol 2010 Dec 1, 80(11);1613-1631

Prasad K. Tocotrienols and cardiovascular health. Curr Pharm Des 2011;17(21):2147-54

Elson CE, Qureshi AA. Coupling the cholesterol- and tumour-suppressive actions of palm oil to the impact of its minor constituents on the 3-hydroxy-3-methylglutaryl coenzyme A reductase activity. Prostaglandins Leuct Essent Fatty Acids 1995 Feb-Mar;52(2-3):205-7

Zaiden N,et al. Gamma delta tocotrienols reduce hepatic triglyceride synthesis and VLDL secretion. J Atherosclerosis and Thrombosis 17(10):1019-103

Nature offers many different families of phytonutrients such as carotenoids, flavonoids and polyphenolics. The same applies to micronutrient minerals, trace elements and vitamins. When we isolate one member of a family of phyto- or micro- nutrients we move from the field of nutritional biochemistry to the field of pharmacology ie drugs. These nutrient families have existed in nature in various amounts and proportions for thousands of years and our biochemistry and physiology has evolved in this environment. It is important to maintain this balance when supplementing with specific products to gain the maximum synergistic effect. Vitamin E has suffered from this isolation since it was synthesized in 1938. Only now do we have the chance to rectify this oversight and restore vitamin E to its original balance.

Firstly, try a hot bath, soothing music and before bed write down all the things that you have to do tomorrow. This takes all the immediate stress out of the thought patterns. Turn off the TV, light some incense, play some peaceful music have a warm lemon drink with honey. The honey increases the uptake of tryptophan into the brain for conversion to serotonin and a good night’s sleep. If you are a man and have a prostate problem it is better not to drink before bed but definitely use the bathroom before bed.

You have probably already worked out that too much caffeine in the evening can stop you falling asleep and too much alcohol around dinner-time can cause you to wake during the night. You then have a hell of a job getting back to sleep again.

Dim the lights 20 minutes before bed and make sure that the room is completely dark for sleeping. Try to get into a habit of going to bed at the same time each night, preferably before 10.30pm, as your most effective sleep is between 11.00pm and 1.00am. Adjust your room temperature to not more than 20 degrees centigrade. This matches your natural drop in body temperature as you sleep.

If you have sensitivities to certain chemicals or foods be sure to avoid them or your body will end up fighting them all night. Exercise regularly and aerobically to ensure your cellular biochemistry is operating optimally. This also helps you lose weight if you are carrying extra kilos. This can be a problem for some people due to sleep apnoea. Recent sleep studies have shown that the person who sleeps 8 hours each night will lose weight much easier than someone who sleeps for only 5-6 hours or has broken or irregular sleep.

One of the latest natural sleeping tablets is derived from the insoluble milk protein, casein, and is called lactium. This is the peptide that causes the baby to look like it is in seventh heaven after breast feeding. As adults we lose the capacity to generate this substance from milk but it is now available as a nutrition supplement.

It has remarkable properties in that it can reduce blood pressure, lower our stress hormone cortisol, improve relationships, change moods, give us a good night’s sleep and generally cause us to chill-out and cope with things better on a daily basis. Suddenly those small things that you have been putting off doing for ages are just not such a problem any longer. This is what happens when you get a good night’s sleep.

One of the major dietary factors in Sarcopenia is an inadequate protein intake. This is why we should always be mindful of our daily intake of protein as we age, especially easily digested eggs, fish or soft cheeses. Without adequate dietary protein (and thus the component amino acids, especially branched chain amino acids like leucine, isoleucine and valine), we find it difficult to manufacture new muscle proteins. One of the highest sources of  branched chain amino acids is in whey protein. Many people are now choosing to take a whey powder milkshake on a daily basis to help prevent age-related muscle decline.

Too much protein on the other hand can cause metabolic acidosis and dietary protein should be consumed with plenty of fresh vegetables (which are alkaline and balance the acidity of the meat).

Others are compensating for the age-related decrease in hormone levels such as growth hormone, oestrogen, progesterone and testosterone by taking DHEA, testosterone and other hormone replacement therapy after seeing their local medical practitioner.

There is also good research to suggest that the amino acids cysteine and glutamine play an important role in maintaining muscle mass as we age. This is another reason why it makes sense to take a whey protein shake on a daily basis because it contains high levels of cysteine and also the major branched chain amino acid, leucine to kick-start muscle protein synthesis. (See Cribb,PJ. Sarcopenia and Whey Proteins. Implications, Mechanisms and Potential for Nutritional Intervention. US Dairy Export Council. Applications Monograph))

Mild cognitive impairment (MCI) is an early sign of Alzheimer’s disease. This study which is about to be published in the Journal of Alzheimer’s Disease looked at 124 people suffering from MCI (aged between 65 and 88). Normally a percentage of these would be expected to develop Alzheimer’s within a few years, however nobody in the group who maintained a blood caffeine level above 1,200ng/ml went on to develop Alzheimer’s over a 2-4 year period.  Coffee was the main or only source of caffeine.

Neuroscientist, Chuanhai Caoa, says “These intriguing results suggest that older adults with mild memory impairment who drink moderate levels of coffee – about 3 cups a day – will not convert to Alzheimer’s disease – or at least will experience a substantial delay before converting to Alzheimer’s”.

Anyone who is chronically sleep-deprived may have continuous cravings, an insatiable appetite and associated ravenous food consumption. This is not necessarily associated with low blood sugar levels but using functional MRI, the areas of the brain associated with hunger, food cravings and food seeking, light up like a christmas tree when sleep-deprived subjects are shown food images.

Last month a Swedish study with 12 normal-weight male subjects showed that a night of total sleep deprivation resulted in increased activation of the right anterior cingulated cortex and an increase in hunger. The Journal of Clinical Endocrinology & Metabolism March 1, 2012 vol. 97 no. 3 E443-E447

This is not just a short-term affect. Another study showed that when thirty healthy men and women were given 4 hours or 9 hours sleep each night over a 2 week period, those with the shortest sleep span were most susceptible to over-eat. Those areas of the brain associated with hunger, hightened awareness of the reward value of food and the decision making, cognitive processing, motivation and centres of the brain related to the desire to seek food were highly activated in the restricted sleepers. Am J Clin Nutr 2012; 95: 818-24 (see activated brain centres below from fMRI after visual stimulation by Uni Minnesota).

If you are having problems moving those extra kgs of fat from around the middle, try sleep therapy.

Different Types of Arthritis

Arthritis is actually a group of different diseases. Osteoarthritis is a gradual loss of cartilage and overgrowth of bone in the joints, especially the knees, hips, spine and fingertips. Many Australians mostly over age 45, suffer from osteoarthritis, which seems to be the result of accumulated wear and tear. Although it can cause painful episodes, it is usually characterized by only transient stiffness and does not cause major interference with the use of the hands. Pain and inflammation does not manifest until the disease is more advanced.

Rheumatoid arthritis, which affects fewer people, is a more aggressive form of the disease. It causes painful, inflamed joints, which sometimes become damaged. Rheumatoid arthritis is one of medicine’s mysteries. There were no medical reports of the disease until the early 1800s. Some have suspected that a virus, bacterium  or even certain food proteins may play a role, perhaps by setting off an autoimmune reaction whereby the body’s own immune system starts to attack the joints. Genetics may also be influence susceptibility to the disease.

The Role of Diet

For years people have suspected that foods are an important factor in the development of rheumatoid arthritis. Many notice an improvement in their condition after about three weeks when they avoid red meat, dairy products, citrus fruits, tomatoes, eggplant, sugar, fats and certain other foods.

Scientific research shows that certain dietary changes do in fact help. For example, when olive oil predominates in the vegetable based diet with plenty of seafood, the omega-3 to omega-6 ratio increases and this produces a beneficial effect.  In addition, researchers have found that vegan diets are beneficial.   When a low fat vegan diet was given to subjects with moderate-to-severe RA after only four weeks, almost all measures of RA symptoms decreased significantly.(McDougall J, Bruce B, Spiller G, Westerdahl J, McDougall M. Effects of a very low-fat, vegan diet in subjects with rheumatoid arthritis. J Altern Complement Med. 2002 Feb;8(1):71-5).

Similarly gluten-free diets and raw vegan diets rich in antioxidants and fibre have been shown to improve the signs and symptoms of RA.( Hafstrom I, Ringertz B, Spangberg A, von Zweigbergk L, Brannemark S, Nylander I, Ronnelid J, Laasonen L, Klareskog L. A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens. Rheumatology (Oxford). 2001 Oct;40(10):1175-9.and Hanninen, Kaartinen K, Rauma AL, Nenonen M, Torronen R, Hakkinen AS, Adlercreutz H, Laakso J. Antioxidants in vegan diet and rheumatic disorders. Toxicology. 2000 Nov 30;155(1-3):45-53.)

Vegan diets dramatically reduce the overall amount of fat in the diet, and alter the composition of fats. This in turn can affect the immune processes that influence arthritis. The omega-3 fatty acids in vegetables may be a key factor, along with the near absence of saturated fat. The fact that patients also lose weight on a vegan diet contributes to the improvement.

In addition, vegetables are rich in antioxidants, which can neutralize free radicals. Oxygen free radicals attack many parts of the body including of the joints, and contribute to heart disease, diabetes and the aging process in general.

As well as being helpful in preventing arthritis, foods rich in antioxidants may also have a role in reducing its symptoms. Some arthritis treatments, including non-steroidal anti-inflammatory drugs, work at least in part by neutralizing free radicals. For the most part, food based antioxidants such as berries and other brightly coloured fruits and vegetables will be of more use in preventing damage before it occurs or in slowing down the deterioration, rather than in treating an inflamed joint. (Merry P, Grootveld M, Lunec J, Blake DR. Oxidative damage to lipids within the inflamed human joint provides evidence of radical-mediated hypoxic-reperfusion injury. Am J Clin Nutr 1991;53:362S-9S.)

However, please note that there is no specific diet for arthritis patients.  The optimal foods will depend upon the type of arthritis, the seasonal foods available and the genetic predisposition of the person. For this reason many people will respond to a simple well balanced highly nutritious diet without singling out any reactive foods.  The following food suggestions are drawn from fruits, vegetables, mostly non-gluten grains, beans, fish and low fat white meats together with certain antioxidant-rich herbs and spices.

For some arthritis patients, supplements of containing glucosamine sulphate and chondroitin sulphate and also omega-3 fish have been helpful and for that reason are suggested as part of the daily diet plan.

Breakfasts

Oats: hot or cold

a) Bircher muesli

1 cup organic rolled oats

1 1/2 cups pure bottled apple juice

1/2 cup blueberries, fresh or frozen

1 apple, grated

Possible toppings: natural yogurt, soy yogurt, sliced almonds, walnuts, freshly ground linseed, sunflower seeds, pumpkin seeds, coconut

Combine oats, juice and berries in a glass bowl, cover and refrigerate overnight.

Stir in freshly grated apple and top with choice toppings.

b) Cooked rolled oats as porridge and add the other ingredients to make a hot cereal. Use soya, rice, oat or other suitable milk (A2 milk),

Honey or pure Canadian maple syrup in small quantities as a sweetener.

(2 serves)

Brown Rice

Choice of either cold cooked rice or reheated brown rice.

Flavour with coconut milk, ground almonds and cherries or reheat with 1/2 teaspoon cinnamon, coconut milk and a teaspoon of palm sugar or raw honey

Mushrooms

Saute sliced fresh mushrooms in a little olive oil until just cooked, adding some fresh herbs like parsley or chives at the end of cooking with a spoonful of water, a dash of balsamic vinegar, and some fresh black pepper. Serve with one slice of allowable wholegrain (wheat free) toast.

Spanish omelette

2 cups of a combination of the following: finely sliced red onion, leek, spinach, cabbage, zucchini, shallots,

chives, parsley, coriander, basil, oregano, chilli, grated carrot, red pepper, mung bean sprouts.

2 eggs plus 2 extra egg whites, stirred to combine

1 tablespoon olive oil

Sprinkle cayenne pepper or cajun spice mix.

salt

In a small skillet cook onions and harder vegetables for a couple of minutes, before adding softer ones, herbs and spices. Stir through. Immediately add egg mixture, reduce heat to lowest setting to avoid overheating eggs, cover with lid and allow to cook almost on stored heat for a few minutes. Flip one half of the omelette over the other to serve.

(2 serves)

Variation:

Add cubes of fetta cheese to egg mix and grill on medium. Do not flip.

Leftovers: Travels well as part of lunch box or for picnics. Can be used as part of antipasta entrée plate.

Buckwheat waffle with cinnamon yogurt

Drinks

Teas, juices and vegetable broths can be infused with powerful anti-inflammatory properties, providing nutrients without calories and are an interesting and comforting addition to the daily diet.

Herbal teas

Lemon Tea

Juice of half a lemon, grated rind of 1/2 lemon, 1 teaspoon pure Canadian maple syrup, pinch cayenne pepper or dash Tabasco sauce. Great to have first thing in the morning.

Celery seed tea

Pour boiling water over the herbs and let them steep for 10 to 20 minutes before drinking.

Mint and Ginger Tea

Cup full of chopped mint; 1 teaspoon pure Canadian maple syrup. Pour boiling water over the herbs and let them steep for 10 to 20 minutes before drinking.

Juices

Fresh vegetable juice

Try to include a fresh juice every day. Basic good ingredients include apple, carrot, celery, beetroot. Add ginger root and whole fresh lime segments for extra flavour as well as antiinflammatory properties

Flavored Orange juice

Flavour freshly squeezed orange juice with either 1/2 tsp turmeric or 1/2 teaspoon cinnamon

Aromatic Infuser Coffee Mix

4 tsp. ground nutmeg

1 tsp. ground cinnamon

1/2 tsp. ground cloves

1 Tb ground ginger

1/4 teaspoon black pepper

1/2 tsp. ground mace

15 white or green cardamom pods, ground

Mix all ingredients. Store in an airtight dark jar. Add 1/4 tsp. per 1/2 cup of ground coffee before brewing.

Herbal phyto broth

1 onion

2 cloves garlic

1 tablespoon olive oil

1 inch knob of ginger

2 stalks celery

4 cups water

4 cups chopped herbs you like including red pepper, dandelion greens, horseradish, lemongrass, oregano, parsley, thyme, watercress.

Coarsely ground black pepper and cayenne pepper

Saute finely chopped onion, garlic, celery and grated ginger in olive oil until soft. Add water and herbs.

Bring to a boil, then turn down the heat and simmer for a few minutes. Alternatively prepare to the boiling stage and allow to steep in crock pot, enjoying a bowl of soup as desired. Don’t forget to add the 2 peppers to enhance the usefulness of the herbs.

SNACKS

Brazil nut , Sunflower seeds, Pumpkin seeds, Almonds , walnuts

Apples, Pears, berries, watermelon, peaches, cherries

1/2 avocado with few black olives

Hummus dip with celery and carrot sticks

Olive paste with celery and carrot sticks (see pharmafoods newsletter)

Beetroot dip

3 large beetroots, cooked and peeled

2 tablespoons homemade mayonnaise or thick plain yogurt

1 teaspoon molasses (pomegranate if possible) or honey

1/4 cup finely chopped walnut pieces

salt and pepper

1/4 cup frresh herbs e.g. parsley, mint, dill – some reserved as garnish

Blend cook beets until smooth. Stir through all other ingredients.

Serve on slices of pumpernickel or rye crackers

Guacamole dip

2 avocados

juice and rind of 1 large lime

1 tomato, skinned and seeded and finely chopped

1 tablespoon each minced red onion, chopped coriander, olive oil

salt and black pepper

Mash well to mix all ingredients. Serve with celery and carrot sticks.

Lunches

SALAD OR SOUP – include a fresh salad or vegetable-based soup as part of your daily menu plan.

Everyday Salads –Choose from the following:

Rainbow Asian Salad

Serve this salad with a small portion of protein, such as chopped chicken fillet, salmon or tofu cubes

1 small carrot, julienned

1 small cucumber, cut into sticks

1/2 cup trimmed green beans, blanched

4 radishes, finely sliced

1 cup bean sprouts

Roasted peanuts and fresh coriander to garnish

Dressing: combine the following ingredients

1 mild chilli, finely chopped

1 teaspoon lemongrass, finely chopped

2 tablespoons lime juice

1 tablespoon palm sugar, grated

1 tablespoon chopped mint

(serves 4)

Red Cabbage Salad

Serve with a small can of red salmon or sardines. Great with a barbeque.

1. finely sliced red cabbage and red onion marinated in red wine vinegar, honey, caraway, anise, pepper.

2. redslaw – mix with red onion, carrot, radish, grated orange rind, 1 tablespoon homemade mayonnaise

Beetroot Salad

bunch fresh beetroot (3-4)

1 teaspoon raw sugar

juice of 1 lemon

1 tablespoon olive oil

large pinch of cinnamon powder

1 tablespoon chopped parsley

salt to taste

Wash and clean beets well. Boil covered until just tender and allow to cool in the water. Remove skin and cut into small cubes. Combine with remaining ingredients and marinate 1 hour.

Variations:

Orange juice with pinch of cumin powder instead of lemon and cinnamon.

Add finely sliced red onion, dill and yogurt instead of cinnamon.

Marinate cooked cubes of beetroot with horseradish, red wine, cider vinegar, coriander and caraway seeds

Other salad ideas

Tabouli – parsley, mint, red onion

Eating Out ideas:

Japanese – sashimi, tempura vegetables, miso soup, seaweed and cucumber salad

Mexican – avocado dip, chilli beans, salad

Italian – antipasta, minestrone soup, pumpkin risotto, panfried calamari, seafood marinara

Health food shops – wonderful range of salads, soups and juices

Greek – Greek salad, hummus, tabouli, baked fish, white bean casserole

Chinese, Thai and other Asian – Great range to choose from. Avoid sauces with too much sugar and MSG.

Don’t eat a lot of white rice and order a plate of steamed greens such as bok choy or choy sum.

BBQ ideas:

Skewers of fish, prawns, onions, capsicum, zucchini

Octopus and calamari rings, tossed on BBQ plate with herbs and spices, olive oil and lemon juice

Thin steaks, quickly sealed on char grill – top with finly chopped mushrooms cooked with onion and garlic

Everyday Soups

Basic Miso Soup

4 cups chicken, fish or vegetable stock

1 inch piece of ginger, julienned

4 shitake mushrooms, soaked for 1/2 hour

4 oyster mushrooms, sliced

4 shallots, sliced diagonally

2 tablespoons miso paste

Cut soaked shitake mushrooms into thin strips, discarding hard core. Add soaking water to stock.

Bring stock to boil with ginger and simmer 10 minutes. Remove from heat. Add all other ingredients, stirring to mix miso, and allow soup to steep for a few minutes before serving. Do not boil miso paste.

Variations:

Using fish stock, add small amounts of seaweed and any seafood at hand.

Using vegetable broth, add tofu cubes, seaweed and baby spinach leaves.

Using chicken stock, add sliced chicken, baby corn and sliced snow peas.

Red lentil soup

1 cup red lentils

2 tablespoons light olive oil

1 onion, finely chopped

1 cup chopped pumpkin

4 cups vegetable or chicken stock

1 tomato,chopped

2 tablespoon ginger, grated

2 teaspoons turmeric

1 teaspoon curry powder

1/4 cup coconut cream

fresh coriander leaves to garnish

Saute onion and ginger in oil, add spices and cook till onion is soft. Add lentils, pumpkin, tomato and stock.

Bring to boil and simmer for half an hour, until lentils are mushy. Serve with drizzle of coconut milk and coriander leaves. For a smoother finish, blend half the soup and return to pot before serving.

Citrus Pumpkin Soup

3 cups stock or water

1 tablespoon olive oil

1 cup pumpkin

1/2 cup carrots

1/2 cup sweet potato

1 onion, finely chopped

2 cloves garlic

1 tablespoon grated ginger

1 teaspoon turmeric

1/2 teaspoon black pepper

juice and rind of one orange

juice and rind of one lime

juice and rind of one lemon

Coconut cream and fresh coriander to garnish

Saute onion, garlic, ginger in olive oil. Add orange vegetables, cut into small cubes. Add pepper and turmeric. Add stock and grated rind, bring to boil, reduce heat and simmer for 1/2 an hour. Cool slightly and puree soup in blender. Reheat and add citrus juices just before serving. Garnish with coconut cream and fresh coriander

Other soup ideas

Borsch soup

Minestrone soup

Other lunch ideas:

Open faced sandwich (wheat free bread) or rye crackers with toppings such as:

Avocado and ricotta cheese

Can sardines mashed with 1 teaspoon dijon mustard, diced red onion and juice of half a lemon

Fresh or canned salmon mixed with basil and lemon juice

Grilled or fried mushrooms

Baked beans

Lentils

Asparagus spears tossed with olive oil, vinegar, salt and black pepper

Frittata and salad

Dinner

Main courses

Salmon Stir -Fry

1 tablespoon light olive oil

2 cloves of garlic, thinly sliced

2 tablespoons fresh ginger root, grated

1 brown or red onion, thinly sliced

2 stalks of celery, thinly sliced

1 carrot, julienned

1 mild chili, thinly sliced

8 oz. salmon fillet, cut in 1_ inch pieces

lemon or lime juice/tamari soy sauce (gluten free) to taste

Prepare salmon by either grilling or poaching. Meanwhile stir fry spices and vegetables over a medium

heat 5 minutes. Serve fish topped with stir fry and accompanied by brown rice if desired.

(serves 2)

Spicy Baked Tuna

2 tuna steaks

1/2 red capsicum, grilled and peeled

3 tablespoons fresh coriander

2 teaspoons fresh grated ginger

1 teaspoon roasted cumin seeds

1 mild red chilli

1 large clove garlic

1-2 tablespoons of olive oil

Mix all ingredients except fish in a food processor to make a paste. Coat fish with paste and bake in a high oven (200C) for 10-15 minutes, depending on thickness of fish.

Serve with mashed sweet potato and a green salad. Garnish with lemon or lime.

(Serves 2)

Steamed chicken with aioli

1 organic chicken

1 leek

2 parsnips

2 carrots

2 sticks celery

1 knob ginger

4 cloves garlic

Coarsely ground black pepper

1 chilli

Place all ingredients in heavy pot. Cover with water, bring to boil, reduce heat and simmer for an hour on lowest setting.

Aioli

1 cup olive oil

1 egg yolk

1 teaspoon dijon mustard

salt and pepper

1 clove minced garlic

juice and rind of one lemon

In small bowl or food processor mix egg yolk with mustard and pinch of salt. Whisk or drizzle in oil very slowly. Season with salt, pepper, lemon juice and garlic. Serve small portion on side with chicken and vegetables.

Retain chicken stock for soup. Stock can be frozen

Chicken Casserole

2 Tb. olive oil

2 onions, sliced

1 large tomato, peeled and seeded

1 kilo chicken thigh cut into pieces

2 tsp. pepper

2 tsp. ground turmeric

1-1/2 tsp. salt

1 cup coriander coarsely chopped

1/2 c. brown or French lentils

fresh coriander for garnish

In a casserole dish lightly fry onions in oil, add chicken pieces and seal, then tomatoes, pepper, turmeric, coriander, and salt. Continue, stirring occasionally, until onions are tender, about 5 to 8 minutes.

Add lentils and cook until tender, about 20-25 minutes. Garnish with cilantro leaves

Serve with brown rice and carrot salad..

Variation.

Substitute a large can of artichoke hearts for the lentils and garnish with preserved lemon

Steamed fish with ginger sauce

2 fish fillets such as salmon, flathead, perch

1 inch cube of ginger, grated

3 shallots, chopped

1 tablespoon toasted sesame seeds

1 tablespoon light olive oil

1 teaspoon sesame oil

1 teaspoon tamari soy sauce

Steam or poach fish until just cooked.

Heat olive oil and fry ginger gently for 2-3 minutes. Add shallots, stir and remove from heat. Stir through sesame oil and tamari. Spoon over fish fillets and sprinkle with toasted sesame seeds.

Serve with steamed bok choy and brown rice.

(Serves 2)

Tuna with buckwheat noodles

1 very fresh tuna steak

1 tablespoon light olive oil

200g buckwheat noodles

2 cups stock

1 teaspoon sesame oil

1 tablespoon Japanese pickled ginger

handful chopped shallots or chives

Baby spinach leaves to serve

Cook noodles until just soft according to directions on pack. Toss in sesame, pickled ginger, shallots and chives and set aside. Meanwhile sear tuna steak in frypan or on barbeque grill for one or two minutes on each side. Watch the cooking process so that the fish remains quite pink, even raw, in the middle. Scatter baby spinach leaves on plate, top with noodles and garnish with strips of diagonally sliced tuna steaks. Serve at once.

Spicy cauliflower curry

2 tablespoons light olive oil

1/2 cauliflower cut into flowerettes

1 teaspoon curry powder or to taste

salt

chilli powder to taste

1 teaspoon turmeric

2 cloves garlic finely chopped

1 teaspoon grated ginger

2 tablespoons stock or water

2 tablespoons yoghurt

2 tablespoons fresh coriander, finely chopped

Heat oil in a small pan and stir fry cauliflower pieces, herbs and spices over medium heat about 5 minutes.

Add stock and cover, simmer a further 5 minutes or until soft. Serve with brown rice topped with yoghurt and chopped coriander

(serves 2)

Vegetable Curry

1 tablespoon seeded Dijon mustard

1 cup vegetable stock

2 tablespoons ghee or oil

2 large chillies, seeded and finely chopped

1 tablespoon grated fresh ginger

1 teaspoon cumin seeds

1/4 teaspoon fennel seeds

2 teaspoons turmeric

3 teaspoons ground coriander

1 1/2 cups butternut pumpkin, cubed

1 1/2 cups green beans, trimmed and sliced

1 1/2 cups cauliflower sprigs

1 cup thinly sliced carrot

1 sweet potato, peeled and diced

1 can chickpeas, drained and rinsed

salt and black pepper

1 teaspoon brown sugar or molasses

3 tablespoons freshly chopped coriander leaves

Heat ghee or oil in a heavy pan or wok and fry the chillies, ginger, cumin and fennel until seeds pop. Stir in turmeric and ground coriander then immediately add vegetables and chickpeas. Reduce heat and continue to stir for 5 minutes. Add water, mustard, salt, pepper and sugar. Cover and cook for 15 minutes or until vegetables are tender. If necessary, add a little more stock or water. Garnish with fresh coriander.

Variations which can be added at the end of cooking instead of chickpeas:

Cubed hard tofu

Cashew nuts, raw or roasted

Chopped hard-boiled eggs

(serves 4)

Indian-Style greens with spicy prawns

Traditionally many dark green leafy vegetables and herbs are cooked with spices, but possible choice could include mustard greens, radish greens, beetroot leaves, spinach, rocket, etc. Younger leaves taste sweeter. Older leaves may need to be deribbed.

12 green king prawns

1 teaspoon ground turmeric

1 teaspoon ground cumin

250g greens, washed and finely

pinch mustard seeds

pinch onion seeds

1 teaspoon turmeric

2 teaspoons grated ginger

chopped chilli to taste

2 tablespoons light olive oil or ghee

salt

brown rice to serve

(serves 2)

Mix ground turmeric and cumin and dust prawns in mixture. Leave to one side.

Heat oil or ghee in a frypan. Lightly toss seeds, chilli and ginger until mustard seeds have finished popping.

Add extra turmeric for a few seconds followed by green vegetables. Turn to low heat, cover and simmer a few more minutes until cooked, being careful not to burn the greens. Add salt and remove to serving bowl.

Meanwhile wipe out frypan with paper towels. Add a dash more oil and quickly saute prawns until just cooked. Serve over greens with brown rice.

Lamb Casserole with Prunes

2 Tb olive oil

2 Tb butter

1 tsp ground turmeric

1 tsp. ground ginger

1/4 tsp. cinnamon

2 lb. leg of lamb, trim off fat, cut in 2″ chunks

2 onions, finely diced

1 c. broth or water

15 sprigs fresh green coriander, coarsely chopped

1 c. pitted prunes

2 Tb. honey

1/2 tsp. ground cinnamon

1/2 teaspoon turmeric

1/2 tsp pepper

salt to taste

1 Tb toasted sesame seeds

steamed broccoli

In a large casserole dish heat butter and oil on medium-high heat, add turmeric, ginger, cinnamon, and lamb. Stir until meat is sealed.

Add half the onion, water, saffron, and coriander. Bring to boil. Then reduce heat and simmer, covered, about 1 hour.

Add remaining onion and continue cooking for another 1/2 hour.

Add prunes, honey, turmeric, pepper and salt. Cook a further 15 minutes.

Serve sprinkled with sesame seeds, brown rice and boccoli.

Variation:

Instead of prunes, add 1 kilo of. fresh apricots, pitted and quartered or 1 cup soaked organic (unsulphured) dried apricots.

Moroccan Carrots

3 large carrots

5 cloves garlic

pinch cinnamon

pinch raw sugar

1/2 tsp. cumin

1 tsp. paprika

salt to taste

juice of 1 lemon

1 olive oil

1/4 c. chopped parsley

2 1/4 cup chopped coriancer

goat’s cheese

green leaves of baby spinach and rocket

Trim carrots and steam whole with garlic until barely tender.

Drain, reserving garlic. Cut carrots in serving pieces and combine with garlic, cinnamon, cumin, sugar, salt, paprika, and lemon juice. Serve at room temperature, sprinkled with olive oil, parsley, coriander and crumbled goat’s cheese.

Accompany with green leaf salad.

DESSERTS

Fresh fruit

Unsulphured dried fruit and nuts

Single piece 70% cocoa dark chocolate

Dates stuffed width almonds or marzipan

Bananas fried in butter and lemon juice garnished with chopped almonds and cinnamon

Pears poached in red wine

Peaches grilled with cinnamon

Buckwheat waffle with cinnamon

You can have any of the following suggestions for breakfast/lunch or dinner. Make sure you have enough protein, fats and carbohydrates each day but never over eat.

Starter drink

Half cup kefir yoghurt, 1 cup frozen berries, 2 scoops Whey Protein, blend in water then stir in 50,000 cfu probiotics.

Fruit

Papaya, rock melon, organic apples, pears, seasonal berries. pomegranate, kiwi fruit, oranges, mangosteen, ripe banana.

Dairy Products

No dairy except kefir yoghurt, whey and occasional plain yoghurt or ricotta cheese. No margarine, saturated or trans fats. Use extra virgin olive oil on salads.

Big Salads

Grated beetroot, carrot, daikon radish, hiziki seaweed with tahini/soy/honey dressing or almond paste/honey dressing.

Dark leafy greens, red onion, celery, artichoke, avocado, red radish, sprouts with dressing of cold pressed olive oil and lemon juice or wine vinegar.

Include 2 fresh beets per day – grated raw, juiced, freshly cooked for soup or salad.

Protein

Mainly fresh fish.  Especially fatty fish such as sardines, anchovies, halibut, mackerel, eel, kefir yoghurt, eggs, occasionally lean beef, lamb or organic chicken or turkey without the skin.

Include naturally fermented foods e.g. kefir yoghurt, miso, sauerkraut, kim chi.

Particularly concentrate on curries containing Indian herbs and spices which are full of antibacterial, antifungal, antiviral, anti-inflammatory polyphenolic substances, flavonoids, carotenoids and many other important natural anticancer substances.

For example see http://www.gurpareetbains.co.uk/recipe3#/recipe2/

which contains cumin seeds, black peppercorns, green cardamon pods, onion, garlic cloves, fresh root ginger, green chillies, mild curry powder, kaffir lime leaves and coriander:

Soups

Red Soup (Borscht – beetroot, carrot, onion, beef marrow stock).

Orange Soup (pumpkin, carrot, sweet potato, onion, garlic, turmeric, chicken stock).

Green Soup (fennel, broccoli, leek, chicken stock, generously topped with chopped fresh herbs).

Mushroom Soup (chicken stock infused with ginger, a variety of mushrooms topped with shallots, miso paste stirred through to serve).

Generous use of fresh herbs and freshly ground spices (e.g. curries). Include a thumb-size piece of ginger daily.  Add chopped rosemary to stews and baked vegetables.

Green Drinks and Vegetables

Green vegetables such as spinach, celery, cabbage, spirulina, fresh herbs and wild greens juiced with an apple or carrot, ½ lime, knob of ginger.

Use generous amounts of dark green vegetables with other meals, especially rocket, kale, broccoli, spinach, chinese greens. If you feel like legumes use lentils, beans and peas.

Also consider other red, yellow, orange vegetables such as red and yellow capsicum, tomatoes, radish, sweet potato, carrots, pumpkin and beetroot.

Red Drink

Beetroot, Blend blue berries/raspberries/mixed berries in organic apple juice.

Tea

Drink 3 cups green tea per day (or EGCG caps). You can also have black tea with lime or lemon if you don’t want green tea.

Dessert

Blueberries or mixed berries + low fat yoghurt+ crushed roasted almonds.

Supplements

D3 Drops 6,000iu Cholecalciferol(150ug)ie 18drops daily.

CoQ10 150mg Take 3 capsules daily in divided doses equivalent to 450mg Coenzyme Q10 daily.

Take equiv of 300mg resveratrol, grape seed proanthcyanidins 150mg, quercetin 120mg.

Curcumin  Take capsules in divided doses, equiv to Curcumin C3 Complex 1,000mg.

Omega-3 oils. Take capsules in divided doses, equiv to 2,000mg omega-3 oils (1,200mg EPA/800mg DHA).

Extra supplements if appropriate:

Modified Citrus pectin. Take 1 teaspoon twice daily in water or light juice. (Anti-metastasis).

Calcium Orotate. Take a 660mg tablet three times daily with meals (Bone metastasis).

Digestive Enzymes Take 2 capsules 3 times daily.

Annual sugar consumption in England in 1700 was 1.8kg per person. By 1950 this had risen to 45 kg per head, a staggering increase that has continued to get worse. Remember that sugar (sucrose) contains 50% fructose and is every bit as bad as fructose.

High fructose corn syrup now floods the market and is also similar in composition to sucrose.  Its extensive use in foods and drinks is presently about 680kg per capita per year or >500 k cal/day.

Once inside the liver, fructose provides glycerol, the backbone for triglycerides. Hepatic metabolism of fructose favours lipogenesis.

Both fructose and sucrose can induce weight gain and features of the metabolic syndrome, increasing triglycerides and systolic BP while impairing glucose tolerance and inducing insulin resistance.

Starch does not do this, because starch is a polymer of glucose.

Fructose is a sugar that raises uric acid levels.  Uric acid is an independent predictor of hypertension in 15 of 16 studies.  Also a predictor of obesity, hyperinsulinemia and renal dysfunction.

Uric acid reduces endothelial nitric oxide causing vasoconstriction and systemic hypertension. Uric acid increases insulin, insulin resistance and triglycerides secretion in liver. It is quite likely that the fructose induced rise in uric acid is causing many of the common cases of gout and possibly kidney damage.

The high incidence in African Americans of obesity, hypertension, diabetes, kidney and heart disease may be due to their higher sugar intake and subsequent higher uric acid levels.

Though fructose increases the risk of heart disease and atherosclerosis, these can be lowered by reducing fructose consumption.

Overweight children eating large amounts of fructose have been shown to have higher triglycerides, lower HDL and smaller LDL particle size. The small LDL particles are the risk factors for heart disease. Total fructose intake was the only factor related to the small LDL particle size.

So basically, why would you prescribe nutritional or food supplements where fructose has been added as a sweetener when there is such a huge possibility of increasing blood pressure, triglycerides, uric acid, obesity, hyperinsulinemia, the dangerous smaller LDLs and metabolic syndrome.

Practitioners have been telling patients for many years to cut out sugar. New research indicates that we can extend this advise to cover fructose as well.

In the study, 44 black teenagers were randomly assigned to receive either 400 IU of vitamin D per day (the recommendation of the American Academy of Pediatrics) or 2,000 IU of vitamin D per day.

Newswise reports:

“Study subjects taking 400 IU of vitamin D per day did not achieve vitamin D sufficiency, while their peers who took 2,000 IU of vitamin D per day on average became vitamin D sufficient.”

Further, a separate report highlighted just how widespread vitamin D deficiency is, noting that a huge part of the population is deficient in this essential nutrient.

Every tissue in your body, including your brain, heart, muscles and immune system, has receptors for vitamin D, meaning that this nutrient is needed at proper levels for these tissues to function well.

According to the New York Times:

“Studies indicate that the effects of a vitamin D deficiency include an elevated risk of developing (and dying from) cancers of the colon, breast and prostate; high blood pressure and cardiovascular disease; osteoarthritis; and immune-system abnormalities that can result in infections and autoimmune disorders like multiple sclerosis, Type 1 diabetes and rheumatoid arthritis.”

Low levels of vitamin D could account for the high incidence of several chronic diseases in the U.S. For example, he said, in the Northeast, where sun exposure is reduced and vitamin D levels consequently are lower, cancer rates are higher than in the South.

Here is an interesting video by Dr John Cannell on Vitamin D toxicity:

It helps the body produce insulin without directly increasing blood sugar. It is high in branched chain amino acids (especially leucine, isoleucine and valine). Leucine in particular helps maintain muscles and preserve lean body mass for fat burning. It improves satiety and plays a role in appetite suppression via the glycomacropeptide component. It is one of the few proteins that dissolves in water and stomach acid to give better absorption of amino acids and promotion of energy. It has the highest biological value (BV) compared to other proteins. Whey derived ACE-inhibitory activity may contribute to the anti-obesity effect.