"April hath put a spirit of youth in everything." - William Shakespeare
As we step into April, a time for rejuvenation and renewal, I look forward to reconnecting with you through this newsletter. This month, the focus is on nurturing the body's natural defence systems and taming that chronic inflammation that is at the root of many health issues.
First, we delve into the nutritious world of fermented vegetables and their multiple benefits, and then we move on to explore a set of recent research findings that shed light on the synergistic power of combining simple nutritional and lifestyle adjustments in reducing cancer risk.
And although the celebrations and gatherings of Easter have now passed, I share one favourite recipe for a delightful low-carb treat that both satisfies the taste buds and give nourishment from within.
I hope you enjoy.
Eating Fermented Vegetables for Health: Top Tips
A flourishing and diverse gut microbiome plays a crucial role in modulating the immune system and curbing inflammation. So, when we choose to nourish our gut microbes we are not only fostering gut health but also laying the groundwork for enhanced well-being and disease prevention.
One of my favourite dietary tools to support the microbiome is traditional fermented foods, like sauerkraut and kimchi, as they provide a diverse array of live probiotics (‘good bacteria’), as well as other bioactive compounds, such as antioxidants, essential vitamins, and minerals. Keep reading for more information and my top tips for harnessing the benefits of live foods:
Cancer Prevention: the Power of Synergy
Insights from a recent clinical study add support to the idea that nutrition and lifestyle interventions can be more powerful when used in combination, thus highlighting once more the potential of holistic approaches for health and disease prevention.
In this case, a significant reduction in cancer risk was observed in individuals aged 70 and older who supported the intake of certain nutrients in combination with simple daily exercises over a period of three years. Read on to learn more about what the interventions had in common and what to make of the results:
Lemon Almond Mini Muffins (makes 22-24)
Only natural sugars in these highly nutritious muffins, the protein and healthy fats will keep you happy and sated for hours (without sugar cravings!):
1 medium banana, mashed
2 eggs
150g almond flour
60g coconut flour
60ml unsweetened almond milk
1 tbsp baking powder
60ml extra virgin olive oil
1 tsp ground ginger
2-3 tbsp lemon zest
1 tbsp freshly squeezed lemon juice
Pinch of sea salt
Preheat the oven to 175°C. Oil a mini muffin tin, or use paper muffin cases. Mix the banana with the rest of the wet ingredients and whisk until smooth. In a separate bowl, combine all the dry ingredients. Add the banana mix to the bowl with the dry ingredients, and mix well with a spatula. Spoon the batter into the muffin cups, and bake for 12-15 minutes, or until the muffins spring back when touched in the centre. Leave to cool for 10 minutes.
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Wishing you joy and good health.
Until next month, very best wishes,
Silvia
Thank you for reading.
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Please note that any suggestions or information included in this blog do not represent or replace medical advice, and may not be appropriate for you as an individual. For personalised advice look for support from a qualified professional.