COMMUNITY Author and yoga instructor Lynsey Riach guzzles some nutrients during a warm-up
Food As Medicine Words and selected images by Lynsey Riach
The age-old adage ‘You are what you eat’ has never rung true more than now, as our prevalent fast-food culture continues to expand our waistlines, while shortening our life-lines. But healthy hope is not lost – we show you how to heal the diet damage from the inside out.
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inally, our wonderful winter weather is here! And this often means we flock to the beach and the pool enjoying the warmth of the sun on our skins only to return to a freezing cold, air-conditioned home. I can feel the chill beginning already... But before you reach for the medicine cabinet, why not consider that food could actually heal you? In fact, ancient Greek physician (and hailed as the Father of Western Medicine) Hippocrates, once said: “Let food be thy medicine and let medicine be thy food.”
So can we really cure the common cold with food alone? Or is it just all old wives tales? Well like most things, the suggestion would always be that prevention is better than cure, so let’s look at that first. Today, alternative therapies are becoming increasingly popular as we strive to find more solutions to a myriad of health complaints. You can now choose from osteopathy, naturopathy, homeopathy, herbalism, acupuncture, meditation and one of the most well-known – Ayurvedic medicine. Ayurvedic medicine believes that eating the best foods for your body is crucial to fighting disease and losing weight (and it’s been around for thousands of years, so they must be doing something right). Therefore, the first line of defense against disease could very well be on your dinner plate, and pioneers in the field wholeheartedly believe that food is the best way to prevent, treat and even reverse illness. And the great news is it doesn’t take much effort, you can start today by introducing nutrient-dense B-I-T-E-S into your diet: • Berries • Indian spices • Tea • Eggs • Salmon
Each of these is chock-full of antioxidants, antiinflammatory properties, fibre and Omega-3’s. Eating these super-foods just once a week can provide potent illness-fighting benefits – and that’s just for starters! So start introducing berries like blueberries or raspberries into your breakfast with yogurt. Add Indian spices such as turmeric to your chicken or beef. Drink natural teas – especially green tea which helps rev your metabolism and combats inflammation. Eggs are a great source of protein, so why not start your day with them scrambled with some spinach? And enjoy the essential fatty acids for brainpower, bright eyes and shiny hair that you can find in salmon. Prevention aside, what if you’re already trying to fight off that flu-like feeling? I bet you’re reaching for an orange overload already aren’t you? And that’s because for years we believed that fruits and vegetables rich in Vitamin C act as a cold and flu prevention solution. The reality is…Vitamin C is an important vitamin and antioxidant that the body uses to keep you strong and healthy. It’s used in the maintenance of bones, muscle, and blood vessels, but recent findings have found little to no benefit from Vitamin C for preventing or treating the common cold.
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in, any Eggs are a great source of prote ch time of day -- try adding some spina ette! for extra iron to your next omell
a A serving of mixed berries packs powerful punch of antioxidants
ric Ancient Indian spices such as turme help prevent an array of diseases
Tahini paste has some super immune-boosting properties
Don’t despair though! I know the soothing effects that hot water with lemon and honey have on that sore throat – so there’s no need to stop doing what makes you feel better. Plenty of bed rest and fluids are most important along with the prevention of catching the cold or flu – hygiene. Make sure to always wash your hands after touching surfaces in public and perhaps carry an anti-bacterial hand gel with you. But let me tell you about these new exciting findings that mean you can head to the supermarket rather than the pharmacy…
Super Immunity Boosters Tahini: An Arabic favourite made from ground sesame seeds contains two immunity-boosting ingredients: magnesium and zinc – both of which are vital for optimal immune function, while zinc protects against infection. Black Pepper: Although it’s known for making you sneeze, black pepper can actually help to ward off the sniffles. Black peppercorns are high in piperine, a compound with anti-inflammatory qualities that can reduce swelling in joints. Oregano: In its fresh leaf form, oregano releases aromatic oil that is anti-microbial and anti-viral. It’s been shown to kill bacteria on the skin and E. coli in food. It even fights off yeast infections. A study at Cornell University found that oregano was effective against 30 different
germs! So get sprinkling it over some soup to boost your immunity. Pumpkin: A seasonal and costume party favourite is the pumpkin. Stacked full of orange beta-carotene, a powerful antioxidant found in all bright orange, yellow and red fruits and veggies. Your body converts these carotenes into vitamin A, which is essential for a strong and healthy immune system. Pumpkins also contain zinc, a powerful immunity-booster. Juices: And let’s not forget there is a fast and delicious way to get all your fruit and veg into your diet – juicing. Packed full of nutrients, juicing whether once a day or on a more regular basis has been proven to help give the digestive system a break which increases energy in the body as there isn’t food to be processed. On a short juice cleanse you can feel lighter, focused and revitalized in body and mind. Local company RAW Middle East deliver to your door and offer a range of delicious fresh juices. (www.raw-me.com.)
Take Note... Eat In Harmony With Your Genetic Programming: Just like how our hunter-gatherer ancestors ate (this doesn’t mean conforming to a strict Paleo diet), but following the guidelines it suggests. Consider a whole-food, plant-based diet with as little processed food and added sugar as possible.
Use Foods Rather Than Supplements: Whole foods contain a number of substances that work synergistically and may be far more effective than supplements that just deliver one of them. Why take the powerful antioxidant lycopene in a pill when you can eat a tomato that contains both lycopene and a number of other antioxidants, along with vitamins, minerals and other nutrients that work together to prevent heart disease by decreasing cholesterol and stopping abnormal blood clotting? Combine Your Nutritional Plan With A Program To Reduce Stress: Stress inhibits and interferes with every aspect of digestive functioning and also with the efficient use of nutrients. Stressed-out people can’t make very good biological use of even the most healthy of diets. Learn To Eat Slowly And Mindfully: Increase your enjoyment of meals, reduce your consumption of food (most of us eat so fast we don’t have time to register signals from our stomach that we are full), and help make food choices that are better for you all by slowing….down. Each of us can start today to introduce whole and healthy foods into our diets and before long our bodies will be ‘banking’ these vitamins and minerals giving us an awesome immune system ready to fight off and defend us from any invaders! n Lynsey Riach is a qualified yoga instructor living and working in Doha, normally walking her dog, on her yoga mat or blending up fruit smoothies. Visit her website at www.andstretchyoga.com.
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