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Thrive Magazine / Issue 26 Summer 2020

Contents

thrive [issue 26 Summer 2020]

NEWSEVENTS

FEATURES

5 Thrive experts panel 2020

We introduce you to our nutrition experts, writers and contributors for this Thrive.

6-7 Hot products

The latest products, trends and companies offering natural, ethical and authentic products across food and health.

8-9 Why many of us are low in vitamin D

Vitamin D has several crucial functions, but many of us in the West may not be meeting our requirements. But why?

10-11 Top science based tips for gut health

What does it mean to have good gut health? And how can you improve your own gut health.

12-13 The role of vitamin K in your diet

It’s the undiscussed vitamin! Nutritionist and Thrive Expert Anne Lecomber looks at the important role that vitamin K plays in our diet.

14-15 The role of protein as we age

The word protein derives from the Greek word “protos” which means first, reflecting its importance in human health. But, what role does it play as we age?

16-17 Harnessing the power of adaptogens

Feature promotion with TULSI SPIRIT we look at the power of different adaptogens on health and wellness.

18-19 The link between weight gain and depression Across the world over 300 million people suffer from depression and over 650 million are affected by obesity! We investigate whether weight gain leads to higher rates of depression or the other way around!

30-31 Pre-diabetes and preventing it

Nutritionist Swati Maden looks at what causes the onset of pre-diabetes and what you can do to prevent it!

32-33 Is the Mediterranean diet healthy?

Nutritionist Tai looks at the Mediterranean diet, is it a healthy style of eating and living?

34-35 Nutrition Q&A with Victoria Hamilton

All of your nutrition questions answered, email questions to: hello@thrive-magazine.co.uk

36-37 Fresh Summer pea and leek soup

Served with a delicious creamy cashew nut cream

38-39 Beetroot, avocado & quinoa salad

With feta, spiced walnuts and mint - delicious salad

40-41 Summer vegetable frittata

With summer veggies, encased in a chickpea flour batter

42-43 Chia seed and fig breakfast jar

Plant-based, gluten free and refined sugar free breakfast.

44-45 Summer orange & almond cake

Made with gluten free flour and flax eggs - vegan

46-47 Cacao and beetroot snack balls

Perfect for a healthy, on-the-go snack option!

www.thrive-magazine.co.uk @thrivemagazine / @thrivefeelalive

20-21 Benefits of bay leaf oil

Feature promotion with ASEPTA. The power of bay leaf oil to help your joints stay supple.

24-25 CNM - Real life health journeys

Another inspiring ‘Real Life Health Story’ from College of Naturopathic Medicine. CNM Vegan Natural Chef Graduate Monika Mateja shares her journey of becoming a health entrepreneur!

28-29 Is intermittent fasting healthy?

One of the biggest trends in nutrition right now is intermittent fasting - Thrive Expert and Nutritionist Lizzy Cole looks at the details and can it aid health and weight loss!

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Thrive Magazine / Issue 26 Summer 2020

Vitamin D - why in the West we

seem to be low in this vitamin

Vitamin D has several crucial functions, but many of us in the West may not be meeting our requirements. But why? Nutritionist and Thrive Expert Lizzy Cole looks at the role of vitamin D and why many of us are deficient.

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Summer this year may feel a little different. One thing that will never change, however, is the glorious feel of sunshine on our skin. If like us you’re craving that warm glow, you’ve got every reason to. That’s because the sun is super important for our physical and mental wellbeing. Take, for example, vitamin D, also known as the ‘sunshine vitamin’. Vitamin D has several crucial functions, but many of us in the West may not be meeting our requirements, especially during the dark winter months. Grab your sunglasses and read on for everything you need to know about vitamin D!

What is vitamin D and where does it come from?

Vitamin D is a fat-soluble vitamin, which is made within our liver and kidneys after UVB rays from the sun penetrate our skin.

Vitamin D is then stored within our body for it to be used when needed. Most of us rely on this mechanism to meet our requirement; typically, over 90% of our

Vitamin D is a fat-soluble vitamin, which is made within our liver and kidneys after UVB rays from the sun penetrate our skin

vitamin D comes from the action of sunlight on our skin. However, factors such as skin pigmentation, sunscreen use, as well as the time of day and seasonality, can influence the amount of vitamin D that our bodies produce; more on this later.

We can also obtain vitamin D from a limited number of foods. Like other fat-soluble vitamins, vitamin D is found in fats and oils, such as milk, oily fish (salmon, mackerel and sardines) and cod liver oil. Whilst eggs are also a potentially good source, the amount of vitamin D measured in them has been variable. Fortification of food items is rare, although some products such as orange juice, bread and cereal, do sometimes have vitamin D added to them.

What are the benefits of vitamin D? Vitamin D is known to have an important role in cell differentiation, proliferation and growth. For example, several reviews have found strong evidence that women are less likely to develop breast and ovarian cancer if they meet their requirement for vitamin D. This correlation has come to be known as the ‘UVB-Vitamin D-Cancer hypothesis’.

Thrive Magazine / Issue 26 Summer 2020

w www.nutritionbylizzy.com

Nutritionist - Lizzy Cole

@nutritionbylizzy facebook.com/kclnutritionist

Other research has discovered women who do develop cancer are more likely to survive if they have adequate vitamin D levels.

Vitamin D is also vital for bone health. This is because it increases calcium absorption and maintains blood calcium concentrations within an acceptable range. Vitamin D deficiency results in calcium being withdrawn from bones to maintain normal concentrations of calcium in the blood. This puts individuals at risk of developing rickets within childhood, and osteoporosis or fractures later in life.

Do I need to think about my intake? Over the last 50 years, it appears that many women have shunned oily fish and dairy products in favour of vegetarian, vegan or low-fat diets. This has meant the amount of vitamin D obtained from the average female’s diet in the UK is now below recommended levels. Whilst worrying, is not necessarily a disaster because, as previously mentioned, 90% of our intake comes from our own bodies’ creation of vitamin D following sun exposure.

However, vitamin D deficiency is widespread, especially in those living at higher latitudes, where seasonality puts constraints on vitamin D production, and in those of African American origin, whose skin is less efficient at making vitamin D. However, other groups are at risk, such as those who work indoors or who always wear sunscreen. For example, one study showed that 17% of adolescent females were vitamin D deficient at the end of the summer, possibly because this group diligently

protected themselves from the sun. Indeed, sun protection is important in preventing skin cancer, so a balance is needed to achieve a healthy amount of sun exposure. What constitutes as sufficient amount of time to spend in the sun without sunscreen is debatable. Depending on time of day, season, latitude, and skin pigmentation, around 5-30 minutes between the hours of 10am and 3pm twice a week should be adequate.

Several reviews have found strong evidence that women are less likely to develop breast and ovarian cancer if they meet their requirement for vitamin D

It is also vital to determine whether an individual has sufficient but safe levels of vitamin D, as it is potentially the most toxic of all vitamins. Intoxication can never occur as a result of sun exposure; excess vitamin D is degraded into inactive products. However, if too much vitamin D is consumed in our diet, this can result in elevated blood calcuim and calcification of soft tissues, including the kidneys, lungs, heart, and arteries. Consequently, be sure to consult a nutritionist or your GP before taking supplements or altering your diet.

Lizzy Cole holds an MA in Natural Sciences from the University of Cambridge and an MSc in Nutrition from Kings College London, and is now taking on new private clients. Visit www.nutritionbylizzy.com for details.

References: Garland, F.C., Garland, C.F., Gorham, E.D. and Young, J.F. (1990) Geographic variation in breast cancer mortality in the United States: a hypothesis involving exposure to solar radiation. Preventative Medicine, 19, 614–622

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Thrive Magazine / Issue 26 Summer 2020

The Mediterranean diet is not a ‘prescriptive’ diet but more of a style of eating and living.

Tai Ibitoye is a registered Dietitian and Doctoral Researcher with over 6 years working within the nutrition field and provides evidence-based nutritional information and guidance.

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www.linkedin.com/in/tai-ibitoye@taitalksnutrition@TaiIbitoyeRD

Thrive Magazine / Issue 26 Summer 2020

Is the Mediterranean diet

a healthy way to eat?

What is the Mediterranean Diet? The Mediterranean diet describes the traditional eating patterns of people from countries that surround the Mediterranean Sea such as Crete, Greece Italy and Spain. The eating pattern is usually based on high consumption of fruits, vegetables, nuts, seeds, pulses (e.g. peas, beans and lentils), whole grains, olive oil, moderate intake of fish and poultry and moderate intake of red wine with meals.

In addition to this, the diet is generally characterised by small intakes of red meat and low quantities of processed meat, as well as low intake of foods that are high in saturated fat, salt, sugars.

Why such the fuss about eating this diet? The Mediterranean diet has gained a lot of attention over the years based on research showing its potential role in reducing the risk of some health issues, particularly cardiovascular disease (CVD). There is evidence that shows that having a Mediterranean diet is cardioprotective as it can reduce low-density lipoproteins (LDL) and triglyceride levels and increased high-low lipoproteins (HDL) levels.

The Mediterranean diet is one style of healthy eating, but it is not the only one, it’s important that people find a healthy eating pattern that works well for them.

There is some evidence to suggest that it can reduce the risk of some cancers, dementia and type 2 diabetes. Though, more research is required to make it conclusive as other confounding factors such as social and lifestyle factors (like physical activity levels) as well as existing medical conditions and genetic predispositions can contribute

to the increased or reduced risk of these conditions.

Having said this, eating a variety of foods that consists of the Mediterranean diet contains vitamins, minerals, fibre, omega 3 fatty acids, monounsaturated fat and polyunsaturated fat that can have beneficial effects to overall physical and mental health.

There have been some adaptations of the Mediterranean diet like the Pioppi diet. The Pioppi diet claims to promote the principles of the Mediterranean diet for weight loss and reduce the risk of type 2 diabetes. It encourages eating plenty of vegetables, nuts, legumes and fish just like the Mediterranean diet, but it discourages the consumption of red meat, starchy carbohydrates and sweet treats.

The Mediterranean diet approach reflects the UK’s healthy eating guidelines which are summarised in the form of the Eatwell Guide, whereas, advice from the Pioppi diet to restrict starchy carbohydrates like bread, pasta and rice is inconsistent with the Eatwell Guide. It is also not consistent with the Mediterranean dietary habits, which usually includes having starchy carbohydrates (mostly wholegrains) at every meal.

Is the Mediterranean diet a healthy choice? The Mediterranean diet is not a ‘prescriptive’ diet but more of a style of eating and living. The Mediterranean diet goes beyond just focusing on food to consume more or reduce for health reasons. It also focuses on the social aspect of eating and encourages you to enjoy your meals with others and resting after meals. Additionally, the Mediterranean lifestyle encourages participation in leisure activities, including physical activities and good sleep quality.

The Mediterranean diet is very similar to the UK government’s healthy

eating advice. Making your diet more Mediterranean style by regularly eating plenty of fruits and vegetables, including fish in your diet (with at least one portion of oily fish like salmon a week), eating less red meat, choosing products made from vegetable and plant oils like olive oil, eating plenty of wholegrains and pulses can be a way to ensure you are achieving a well-balanced and healthy diet throughout the week.

Eating plenty of wholegrains and pulses can be a way to ensure you are achieving a well-balanced and healthy diet throughout the week.

Following a Mediterranean diet is one style of healthy eating, but it is not the only one. There are other ways people can adopt healthy eating principles as outlined in the Eatwell Guide.

Furthermore, there are some people who may not be able to eat some foods included in the Mediterranean diet such as fish and nuts (due to allergies) and so, it is important that people find a healthy eating pattern that works well for them, that they can enjoy and will meet their individual nutritional and health needs.

It is also worth mentioning that though red wine is typically consumed in moderation in the Mediterranean diet. Individuals should still be mindful of their alcohol intakes as it is advised that adults should drink no more than 14 units a week and consider having at least 2-3 alcohol-free days during the week.

Also not save up all their units and drink them all in one go on the days they do drink alcohol!

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Thrive Magazine / Issue 26 Summer 2020

Fresh Summer Pea and Leek Soup served with a delicious creamy cashew nut cream

ingredients

(serves 4) Prep time 5 mins

Cooking time 15 mins

For the soup 450g of frozen peas

3 leeks, sliced 3 small potatoes, chopped into small chunks

1 onion, chopped 1 and 1/2 pints of vegetable stock good dash of olive oil 1 tbsp herbs, fresh or dried squeeze of lemon seasoning

For the cashew sauce 1/2 cup cashews 1 tbsp fresh herbs

1/2 lemon 1/2 cup water

Seasoning

how to make it...

1. If you are going to drizzle the cashew sauce on the soup, cover the cashews with water and leave to soak. This can be done in advance or just leave them to soak whilst preparing the soup.

2. Heat the oil in a large saucepan and add the chopped onion, leeks and potatoes and allow to soften for 10 minutes.

3. Add the stock, peas, seasoning and herbs, keeping a few herbs aside to garnish if using fresh ones. 4. Simmer for fifteen minutes or until the potatoes are soft. 5. Blend with a hand held blender until relatively smooth. 6. Prepare the cashew drizzle by blending with the herbs, juice of 1/2 a lemon, seasoning and water until smooth. 5. Stir a squeeze of lemon juice into the soup and garnish with fresh herbs, pine nuts, almond flakes, sesame seeds and the herby lemon cashew sauce.

Recipe from Krissie at: foodphotographybykrissie.wordpress.com @fancyplantsfoodie

It’s the perfect summer soup for lunch or dinner

Packed with natural protein from the peas and fibre!

summer soup

OPTIONAL TOPPINGS: Chopped nuts, chillies or chopped spring onions

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Peas provide about 4 grams of protein per 80g serving. They are rich in plant based protein and in fibre and iron. Thumbs up to the pea!

This dairy-free soup is both satisfying and protein rich thanks to the humble pea which is the main ingredient - gotta love a pea!

Fresh Summer Pea and Leek Soup

Thrive Magazine / Issue 26 Summer 2020

Summer Orange & Almond Cake made with gluten free flour and flax eggs - vegan

ingredients

(Makes 8 slices) Prep time: 20 mins Cook time: 40mins

Ingredients 1/3 cup freshly squeezed orange juice

1/3 cup + 1 tbsp extra virgin olive oil flax eggs, 2* (see below)

1 tbsp vanilla paste or extract 1 tbsp orange zest

3/4 cup coconut sugar 1/2 cup ground almonds

1 cup gluten-free self-raising flour 3/4 cup coconut sugar small pinch of salt 1/2 tsp baking powder

1 large orange, thinly sliced into 6 pieces

*To prepare 2 flax eggs: mix 2 tbsp ground flaxseed + 5 tbsp water and leave to stand for 10 min until it has a gel-like consistency

For a non-vegan recipe - simply use 2 standard eggs.

how to make it...

1. Preheat oven to fan 140 degrees C. 2. Grease a round 20cm springform cake tin with a little extra virgin olive oil. 3. Sift the self-raising flour, ground almonds, coconut sugar, salt and baking powder into a mixing bowl. 4. In a separate bowl, combine the extra virgin olive oil, fresh orange juice, flax eggs, vanilla and orange zest. 5. Slowly mix the dry ingredients into the liquid until fully combined. 6. On the base of the round cake tin, neatly place the orange slices in a central, circular arrangement, with each slightly overlapping the previous one. 7. Gently lay the cake batter over the orange and flatten the top with a spoon 8. Place in the middle shelf of the oven and bake for 40 minutes. Once cooked, a toothpick should come out clean once inserted.

9. Remove from the oven and after 10 minutes, take the cake out of the tin whilst carefully turning over to reveal the beautifully decorated orange topping. Slice and serve warm.

Vegan, Gluten-free and Refined-Sugar free

Recipe from Krupali @thefoodiemamma

delicious vegan desserts

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This recipe uses coconut sugar to lightly sweeten the cake, coconut sugar also called coconut palm sugar is made from the flower of the coconut palm and the liquid sap is collected and processed.

Topped with slices of fresh orange this cake is delicious and is vegan, gluten-free and refined sugar free!

You can make this with standard eggs if you do not want to make the vegan version - just substitue flax eggs with 2 eggs

Summer Orange & Almond Cake