Liz Kirsten - Functional Medicine Health Coach

Be a Diversitarian

Recently, I was in Brazil with colleagues at dinner, and they asked me "how I ate." They talked about themselves as following a vegan, vegetarian, and plant-based approach, with a few of them eating more fish and meat. I responded by saying, "I'm a diversitarian." They looked at me quizzically. I said, "Because I travel so much, I want to experience the culture through their foods and gut microbiome. I want to experience life through the varieties of foods."

Unless I'm truly allergic or intolerant to something, I try to broaden and diversify my intake. The research on dietary diversity is extensive, indicating that it is associated with better nutritional status, gut microbiome adaptability, cognitive function, visual and auditory sustained attention, and less risk for mental health issues, allergic symptoms, and even fractures and falls.

Over the years, as I've worked with people and their food intake, I've seen that people get into food ruts. Sometimes, we need to shake things up. Aiming for at least 30-50 unique foods weekly is a general guideline, with the premise that everyone's gut is different and may need a gradual increase.

Diversity is Nature's principle. It can help people thrive and be more resilient in body and mind.

AMARANTH – AN AMAZING ANCIENT GRAIN

I discovered Amaranth when I was looking for a substitute for wheat, and found it to be really delicious. It has a slightly chewy texture and a nutty flavour.

More and more people are realising that they are gluten-sensitive, and luckily there are gluten-free options that we can choose instead. One of these is Amaranth – a highly nutritious ancient grain that has been harvested for thousands of years. It has now become a staple in my pantry.

Here, in South Africa, green Amaranth is known as Morogo and the leaves are cooked much like spinach by local people. One of the species grows like a w**d along the banks of the Jukskei River, where I walk daily. You may also know it as “Love Lies Bleeding.”

Amaranth is a pseudo-grain, which means it is actually a seed that provides proteins and micronutrients. Studies show that it reduces inflammation and lowers cholesterol levels, and its high phosphorus content supports bone health.

What interests me too, is that it has an abundance of manganese, essential for BRAIN FUNCTION and which may protect against neurological conditions. It has so many benefits – try it!

To cook Amaranth, combine water with Amaranth in a 3:1 ratio. Heat it until it reaches boiling point, then let it simmer for about 20 minutes, until the water is absorbed.

Here are a few easy ways to enjoy Amaranth:

*Add it to smoothies to boost the fibre and
protein content

*Use it in dishes in place of pasta, rice or
couscous

*Mix it into soups or stews to add thickness

*Make it into a breakfast cereal by stirring in
fruit, nuts or cinnamon

Interesting fact: It was very important for Aztec people because it was believed to give strength to those who ate it. This food was not only used by royalty, but also in religious rituals. Amaranth was mixed with honey and human blood and eaten during ceremonies, including human sacrifices. It was banned by the Spanish conquistadores around the 1500s, and only started to be cultivated again in the 1800s.

ARE YOU STORING APPLE CIDER VINEGAR IN GLASS BOTTLES?

Apple cider vinegar (ACV) has been used for centuries in cooking and natural medicine. It is high in Acetic Acid which has antimicrobial and antioxidant effects.

However, a 2017 study cited in PubMed found that Acetic Acid in ACV, stored in certain plastic bottles, leached harmful chemicals into the vinegar. As the plastic degrades, the vinegar may contain micro-particles of plastic too. It is much safer to buy it in glass bottles.

There are so many benefits of taking ACV. Here are a few

IT TARGETS PATHOGENS and is known to kill harmful bacteria. It has been traditionally used for cleaning, disinfecting, and even treating nail fungus, lice, and warts.

IT REGULATES BLOOD SUGAR LEVELS. Research shows that ACV lowers blood sugar levels and can help to manage type 2 diabetes. Preventing spikes in glucose and insulin is important for general health.

IT DELAYS STOMACH EMPTYING which may be good for weight loss.

THINGS TO BEAR IN MIND:

1. Be sure to get fresh, unfiltered apple cider vinegar with “the mother”. The sediment settled at the bottom of the bottle contains beneficial enzymes and probiotics.

2. The acetic acid in ACV can erode tooth enamel if consumed undiluted. Mix 1 tablespoon with half a glass of water and take it 10 minutes before eating to get maximum benefit.

3. Moderation is important. It is recommended to have ACV once a day, either in the morning before breakfast, or any other meal.

*A tip for South Africans - Because it is cheaper to use plastic bottles, there are not many brands available in glass. Braggs ACV from Clicks or Dischem pharmacies costs R139 for 500 ml, but Food Lovers Market sells a brand called Varvello at only R49 for the same amount.

If you can’t find ACV in glass bottles, transfer the vinegar from the plastic into a glass container at home.

A GOOD KOMBUCHA SUBSTITUTE:
In a glass, mix 1 tablespoon of ACV. Half fill the glass with tonic water, and top off with sparkling water. Delicious!

Phytonutrients

There is one thing I make sure I do first thing every morning: drink water. Most people want to know what they can do for health and they seek expensive supplements and other modalities while overlooking the obvious: hydration. I was reading an article in the Nature journal yesterday (will post below) about how >50% of people worldwide are underhydrated, which has implications for long-term health outcomes.

Health doesn't have to be complicated. Sometimes, it just requires the basics, like the essentiality of water.

IT’S TIME TO DETOX – POMEGRANATE JUICE TO THE RESCUE!

Pomegranates are part of our ancient history and it’s believed that they were grown in Persia at least 4000 years ago. They are symbols of fertility and love, mentioned in the Bible and Greek mythology, used in Ancient Roman wedding rites, and are an integral part of the cuisine of the Middle East, India and the Mediterranean.

POMEGRANATE JUICE has been getting a lot of attention lately because there has been more and more research showing its benefits for the HEART, MOOD, BRAIN HEALTH and the GUT MICROBIOME. I am particularly interested in studies on its effects on the LIVER.

When we overindulge in alcohol and fatty foods, the liver takes strain, and pomegranate juice is the tonic we need to get it back to a state of health. It helps the liver to produce bile to digest fats, and to filter toxins from the blood.

Pomegranate juice is rich in anthocyanins – powerful antioxidants that give it the rich deep-red colour. They are also anti-inflammatory. Oxidative stress and inflammation both contribute to fatty liver disease, so pomegranate juice is an antidote.

It’s been found to aid in the growth of good gut bacteria, also vital for restoring our health after overindulging during the holiday season.

Just one thing. Make sure it’s pure pomegranate juice that hasn’t been blended with any other fruit juice. A recommendation is to have half a glass as a tonic in the morning, but some people prefer to drink it as a shot, before meals, to aid with digestion.
And for those who are doing “Dry January”, here’s a recipe from mindfulmocktail.com

POMEGRANATE MOCKTAIL

INGREDIENTS
• ¼ Cup pomegranate juice
• Half lime cut into wedges
• 6 – 8 Mint leaves
• 1 cup soda water or ginger ale
• Sweetener to taste if using soda water

METHOD
1. Place lime wedges, sweetener (if using) and pomegranate juice in a tall glass. With a spoon, press gently to release the lime juice.
2. Rub mint leaves together in your hands to release the scent and add to the glass.
3. Add plenty of ice to the glass and top with soda water or ginger ale. Stir well.
4. Garnish with pomegranate seeds, mint and lime.

And drink to health!

HOW DIGESTIVE ENZYMES CAN HELP US THIS HOLIDAY SEASON

Even though many of us have adopted healthier eating habits, at this time of the year celebrations usually involve overindulging at meals. There are plenty of delicious food to eat and that’s what we have come to love and expect. We accept that we will probably have indigestion, heartburn, and feel tired and bloated, but we put up with this because…well, it’s always been this way, and it’s hard not to do what everyone else is doing.

A simple hack that often helps with these symptoms is to take digestive enzyme supplements, which you can find over-the-counter at most pharmacies. Make sure the brand you choose contains
 Amylase to break down starch
 Lipase to break down fat, and
 Protease to break down protein

Be sure to take the tablets a few minutes before the meal.

Sipping a warm drink with ginger and honey later, can also help digestion.

My recommendations are, if possible – eat smaller portions; no second helpings; eat slowly and mindfully; drink more water than alcohol.

Happy holidays!

Here are some foods that have natural digestive enzymes
• Papaya
• Pineapple
• Mango
• Kiwi
• Avocado
• Kimchi
• Miso
• Sauerkraut
• Ginger
• Raw Honey

THE FULL FUNC | Functional Medicine Health Coach Liz Kirsten Functional Medicine Health Coach Explore WHAT IS FUNCTIONAL MEDICINE? Functional Medicine is an evolution in the practice of medicine. By addressing the root causes of symptoms, it aims to heal patients and ensure they stay well. Functional Medicine addresses the whole person. The unique...

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