Tweaklet #20 – Collagen the healthy glue!

We hear a lot about Collagen, especially as we get older and ladies I’m sure you’re familiar with the collagen speech when you’re being sold an expensive anti-ageing face cream.

So what is collagen?

Collagen is best described as the glue that holds our bodies together. It’s the main component in our connective tissue, and is the most abundant protein in our body found in our muscles, bones, skin, tendons, hair and digestive system.

As we age, the body’s collagen production naturally decreases and that’s when you notice your skin getting wrinkly and saggy and your joints starting to ache. So if this is a natural process of aging what can we do about it?

Well first, be aware of eating too much sugar and getting too much sun which affect collagen levels and if you’re a smoker, that’s bad news for collagen too.

SO what are the best ways to eat our way to better collagen levels?

The top 10 collagen boosting foods are …..bone broth…., spirulina….., eggs….., gelatin…., cod fish…., green leafy vegetables,…. pumpkin seeds,,,,,, strawberries,…… citrus fruit and …..good old garlic.

So give some thought to bumping up your intake of collagen boosting foods so that you don’t need to spend a fortune on expensive face cream!

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Tweaklet #18 – Acid vs Alkaline

We’ve talked about how to aim for a better balance acid and alkaline balance in your body. It’s not always easy to work out how to achieve this so I thought a few more tips might be in order.

First, though let’s just remind ourselves why it’s important to maintain a more alkaline system. The main reason is that when we’re too acidic we’re fuelling inflammation in the body whereas when our system is more alkaline it’s very difficult for any disease or infection to take hold.

So what does eating alkaline mean? In scientific terms, it means that you’re trying to keep your body’s acid-base or pH level between 6.5, which is slightly acidic, and 7.5 which is slightly alkaline.

Acid-forming foods include most high-protein foods, such as meat, fish, and eggs, whereas most vegetables are alkaline-forming.
Stay away from processed foods and that includes fast food of course but also deli meats and all those convenience packaged foods and sauces in jars. Sugar and wheat fuel acidity too as does coffee and alcohol.

There are some interesting anomalies too. Most people think that lemons are acidic, which they are but when digested they have an alkaline effect. Dairy – such as milk and yoghurt which are thought of as calming to the digestive system are not and are actually highly acidic.

There’s always more useful information coming to light on the balance between alkaline and acidic foods so, during our tiny food tweaks on Tweaklets, we will keep you posted.

If you have news to share remember to comment and don’t forget to Like and Subscribe. Thanks for watching!

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Tweaklet #19 – Brain Fog!

You know one of the things I really hate is having a foggy brain! I’m sure you know what I mean- when you just can’t think straight and you feel like you’re battling your way through cotton wool!

Aaargh…….I hate it!

When we have deadlines to meet or loved ones to look after, even just errands to run, not having a clear mind is a real hindrance.

But, as always, I have some good news for natural ways to boost your mental capacity, your mood, as well as rejuvenate your overall brain health.. .all using food.

Gotu kola is a delicious brain shaped leaf that can be eaten in your salad. It helps with memory and repairing neural damage.

Gingko has been shown to boost stem cell production in the brain with extraordinary effects in memory and cognition

As I was researching this I came across some natural remedies that I was not familiar with so I will report on those too and do some more research into them for you.

Brahmi for instance is a revered medicinal plant which stimulates brain cells, whilst lowering brain inflammation.

Rhodiola combats stress and fatigue and restores our mental balance.

And finally Lion’s Mane which is a medicinal mushroom that repairs and rebuilds the nerve network in the brain preventing degenerative brain diseases.

I just love finding simple natural solutions to something like brain fog. It’s a great reminder that we don’t have to live with these annoying conditions or take pills, which only create more problems in our body.

So I order you…brain fog be gone!

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Tweaklet #17 – Inflammation Fighters (Pt.2)

In the previous episode, we talked about the best foods for fighting inflammation in your body.

Inflammation is associated with most chronic diseases and there are lots of natural ways we can support our immune system in its fight to restore us to better health. In fact, making just a few simple switches in your daily routine, by adding the foods we talked about before and the appropriate supplement, can make a world of difference when it comes to enhancing immune function.

Some of the top Anti-Inflammatory Supplements are the most natural and inexpensive.

Collagen, for example, promotes cell turnover and keeps the bones and joints healthy and strong.

Omega-3 Fatty Acids. These are a type of polyunsaturated fats that are essential to many different aspects of health, especially when it comes to inflammation and immunity. Taking an Omega-based supplement such as fish oil is an easy and effective way to round out your diet while also ensuring that you’re getting the omega-3 fatty acids that you need.

Bone Broth, which contains a concentrated amount of healing compounds such as collagen, proline, glycine and glutamine. Studies in humans and animals show that bone broth and its components can support joint and skin health and may help retain muscle mass and strengthen the lining of the intestinal tract.

Turmeric. Besides adding a burst of colour and flavour to curries and cuisines, this spice is also jam-packed with health-promoting properties thanks to the presence of curcumin which has been shown to alleviate inflammation and decrease symptoms of rheumatoid arthritis in both human and test-tube studies.

Vibrantly green microalgae Spirulina is highly nutritious is rich in antioxidants which relieve inflammation and reduce oxidative stress.

There are so many foods and natural supplements to consider when it comes to reducing inflammation or just generally boosting your health and well being. And here at Tweaklets, we love giving you simple and easy to digest (pardon the pun) information!

Join us next time on Tweaklets for more tiny food tweaks and don’t forget to like, comment and subscribe!

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Tweaklet #16 – Inflammation (Pt.1)

The best description of inflammation  is that it is a normal response by your body’s immune system to help protect the body against illness and infection.

For example, if you’re stung by a bee that swelling that you see is caused by your body releasing histamine, which then sends in white blood cells to the area and increases blood flow which helps heal the wound and support your immune system.

However, some research suggests that inflammation is at the root of most diseases and may also contribute to chronic conditions like heart disease, diabetes, asthma, bowel disease, lupus, leaky gut and cancer.

Fortunately, there are plenty of natural ways to reduce inflammation and improve your overall health in the process. Here are some of the top Anti-Inflammatory Foods.

First, there are Blueberries boasting a good amount of antioxidants in each serving. They fight free radical formation and prevent oxidative damage to the cells to decrease inflammation.

Leafy Green Vegetables Leafy greens like spinach, kale and Swiss chard are bursting with flavonoids, that have been shown to offer protection against chronic conditions such as dementia, heart disease and even cancer.

Beets get their vibrant colour from betalain, a type of plant pigment that’s responsible for reducing oxidative stress and inflammation.

Salmon. This gorgeous fatty fish is loaded with heart-healthy omega-3 fatty acids, which can help soothe inflammation and optimize your health.

The humble Broccoli is well-known for its whole host of vitamins, minerals and antioxidants that can decrease inflammation.

Then there’s Coconut Oil with its ability to boost brain function and protect against bone loss.

Walnuts which supply a hearty dose of protein, fiber, omega-3 fatty acids and phytonutrients in each serving

And my favourite, Ginger, which is  Well-known for its anti-inflammatory properties.

Keep watching for the best anti-inflammatory supplements next time on Tweaklets – where we bring you tiny food tweaks. Remember to Like comment and subscribe!

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Tweaklet #15 – Fighting Disease with an Alkaline Diet

Our western diet is considered quite acid-forming and science shows that replacing acid-forming foods with alkaline foods can improve our health.

Our ancestors mostly ate what they grew from the earth: fresh fruits, vegetables and legumes – and their diets were rich in alkaline foods.

Our current diet, however, consists predominantly of meat, sugars, caffeine, processed foods and food products with little or no nutrient content, like those from packets and jars. Eating for convenience has made it harder for our bodies to maintain its critical pH equilibrium.

When the pH in our blood is out of balance, every cell in our body suffers. All gardeners know that most plants need alkaline soil to grow and if the soil becomes too acidic, plants die. Human bodies are the same. The cells absorb minerals, vitamins, electrolytes and enzymes and utilise nutrients to produce energy. Cells that live in an unbalanced environment absorb too little or too much of certain elements, causing a range of health issues, such as obesity, early ageing, cancer, heart disease, allergies, fatigue and general low resistance and low immunity, making us further prone to bacterial and viral infections.

But when our bodies are alkaline its much more difficult for a disease or infection to take hold.

So the type of foods that are more acid-forming are things like Processed foods and refined sugar. Things like dairy, eggs, meat and most grains are too. I’m sorry to say that alcohol and coffee are in the acidic category too!    But before you panic, this doesn’t mean cutting all those things out, it’s just good to be more aware and work towards a balance that suits you.

The basis of the alkaline diet is eating plenty of fruits and vegetables. Eat the rainbow, as they say, to include plenty of variety. A good starting place maybe simply to get rid of any packets or jars of convenience food, cut out fast food and processed food.

Like most things, an 80/20 rule is fine – in favour of alkaline rich foods – because there will always be times when you want to indulge. And of course, like anything else we talk about on Tweaklets, check things out for yourself. Get advice, determine if this is for you and never just jump into something…..ease in.

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Tweaklet #14 – Avoid Chronic Dehydration

We’ve talked about water before and if you are getting to know me you know as it isn’t the first time it won’t be the last!

Water isn’t just good for you, water burns fat. Water also suppresses hunger. Water renews your skin. Just drinking 1 – 2 litres……or 8 to 12 ounces of pure water every day can help you drop fat, have more energy, and save your kidneys and liver from working too hard.

Why do I say that? Well, when you don’t drink enough water your kidneys have to work too hard and then your liver has to take over.

Now, listen carefully….. your liver is your number one fat-burning organ. So we want it to stay focused on that task right? So do you REALLY want it processing liquids and toxins rather than BURNING FAT? No! of course not! So work with me here….. grab a glass of water, and watch the results. If you consistently up your daily water intake within a few short weeks, there will be a noticeable change in your face – expect it to look smoother, brighter and less lined and your body should look less bloated and your skin less crepey. You’ll be feeling lighter and easier, maybe thinking clearer and sleeping better…. Pay attention and watch for all the good signs that some with better hydration.

So that’s today’s Tweaklet – tiny food tweaks that make all the difference. Remember to subscribe to the Tweaklets YouTube channel to keep watching.

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Tweaklet #13 – Forget Low-Fat Diets

Today we’re getting rid of low-fat diets. Many of us think low fat is the norm for maintaining better health. I won’t go into the history or where this fad, and this is all it is, took root. For now, let’s just look at where eating low fat has taken us.

Today, in the western world, we are fatter, sicker, and more addicted to sugar and carbs than any other time in history. And, we’re passing these habits to our kids.

Think about it, if you buy low-fat foods, the fat component has to be replaced with something to make it taste good and usually the replacement is sugar and lots of it and what does sugar turn to into when digested ………. You guessed it…..Fat!!! Or it’s an artificial sweetener which the body doesn’t recognise and therefore process and that creates a whole bunch of other problems.

The key thing we have lost sight of is that fats are not to be feared – they’re to be embraced. Here’s a revelation – fats do not make you fat! Healthy fats help your body regenerate. They particularly help your hormones regenerate. Testosterone, for example, which is our ‘strength’ hormone, is the direct result of cholesterol and dietary fat intake. That’s right: “Cholesterol” isn’t a dirty word! We’ll talk about cholesterol another time. But the bottom line is your body needs dietary fat and cholesterol in order to produce ALL vital hormones.

Some healthy fats you can easily include in your diet include Avocados, Cheese (if you eat dairy), dark chocolate, eggs, nuts, chia seeds, olive oil and fish. And if you’re a meat eater, then small portions of quality meat are good too.

People on low-fat diets often look drawn, gaunt, and weak. They are often sick, sometimes to the point of literally breaking down. You can’t enjoy a healthy varied diet, or even eating out when you’re trying to stick to a low-fat diet.  It’s certainly not going to make you look or feel younger.

So do your homework on healthy fats everyone – that’s today’s Tweaklet! I hope you’re enjoying these tiny food tweaks. Make sure you Like comment and SUBSCRIBE.

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Tweaklet #12 – Quality Sleep and your gut health

The majority of people in the Western world are sleep deprived. Insufficient sleep is associated with a compromised immune system and with accelerated ageing and cell damage. On an everyday level what that means is that a lack of good sleep is affecting the bacteria in your gut which is what keeps us living long healthy lives.

The reason for this is that when you sleep your digestive system and other major organs rest and repair. The powerful antioxidant, melatonin is produced during sleep which helps prevent damage to cells. Getting good quality sleep means the stress hormone, cortisol, is less likely to ramp up as you won’t be as anxious during your waking hours.

To get a better nights sleep avoid caffeine, alcohol, carbs and sweets for 8 hours before bedtime.

Make sure your room is quiet, cool and dark.

Try to get on a regular schedule where you sleep and wake at the same time.

Find some soothing techniques, such as meditation, to engage in to calm and prepare yourself for sleep. Finding a routine for your morning wake up is good too to positively prepare yourself for the day.

I won’t sing you a lullaby but I do sincerely wish you a peaceful and restful sleep.

This was Just another tweaklet, a tiny food tweak to help you on the road to better health. Night night angels!

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Tweaklet #11 – Gut health and the link to your immune system

This is really exciting folks – the fact that the scientific world is recognising and exploring the link between your gut health and your immune system. To prevent disease and live a vibrant, active life we need to get our gut happy and healthy.

Our immune system is a huge network of cells and organisms that run throughout our whole body. It isn’t relegated to just one area of the body.

However, science now knows that roughly 80% of our body’s total immune system cells reside in the upper gastrointestinal tract so it follows that when you do good things for your gut, you are also helping your immune system in a big way.

There are many broad lifestyle changes you can take that will increase your gut health and in doing some boost your immune systems. From better hydration, getting better sleep and reducing your stress levels, to eating less sugar and eating more vegetables, and increasing your vitamin and mineral intake in the foods you eat or through supplements.

Take some time to get to know your gut and find out more about how you could simply and easily introduce a few tweaks that will move you towards vibrant health.

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