Inflammation.

I’m sure you’ve heard the term before, but do you know what it means?

Well, for your inflammation, inflammation is a mechanism the body uses to respond to a foreign agent, infection or injury.

Inflammation activates the immune system and begins the process of healing. In acute cases, like when you scratch your knee, inflammation is beneficial, short-term, and essential to protection.

Inflammation can become problematic when it turns into chronic inflammation – when the body is under a constant state of inflammation or inflamed for an extended period of time with no threat of a foreign invader.

Chronic inflammation can lead to a whole host of health conditions, including cardiovascular disease, arthritis and accelerated skin ageing (yikes!).

What causes chronic inflammation?

There are a number of things that can contribute to the development of chronic inflammation such as...

1. Poor diet: I’m sure no one is surprised that this is number one on my list. A diet high in refined sugars and carbohydrates, processed meats, alcohol, poor-quality dairy, trans fat and lots of gluten can increase inflammation.
2. Compromised gut health: A healthy gut is vital for reduced inflammation. Unfortunately, our ability to provide an anti-inflammatory environment for our gut microbes, with a strong barrier, declines as we age. When the gut's lining is compromised, endotoxins and undigested food can pass through easily and enter the bloodstream, triggering inflammation. If you want to strengthen the lining of your gut, this is what I use, it's called Fulvic Humic Concentrate and it's excellent if you're suffering from gut issues or leaky gut. Scientists now know that gut microbes influence immune cells and that reducing inflammation levels within the gut is a key driver to overall good health.
3. Inadequate omega-3 intake: Omega-3 decreases bodily inflammation so, it’s time to up your oily fish, eggs, chia seeds and flax seeds intake.
4. Nervous system imbalance: High amounts of stress, causing ongoing cortisol, is a one-way ticket to inflammation town. You can read more about my ten ways to manage stress over here.

FYI: Here are seven foods that reduce inflammation...

As a food-first clinical nutritionist, I believe one of the best and easiest tools we have to reduce inflammation is food!

If you’re looking to lower your inflammation, aim for a balanced diet based on whole foods. Below are some of my favourite anti-inflammatory ingredients and recipes you can incorporate into your diet today.

1. Bone Broth

Bone broth helps heal and seal the gut lining, reducing levels of inflammation. My Gut-Healing Turmeric Chicken Broth is rich in minerals and helps the medicine inflammation go down! It’s charged with anti-inflammatory turmeric, fresh ginger and a whole chicken. A cup of broth is just what the doctor ordered.

2. Salmon

Salmon is full of the long-chain omega-3 fatty acids EPA and DHA. It’s also rich in protein, antioxidants and minerals. Feast on salmon in my Crispy Salmon with Saffron, Aioli, and Smashed Green Peas. It’s a deliciously fresh meal full of anti-inflammatory salmon and antioxidant-rich herbs and veggies. Perfection!

3. Cruciferous Vegetables

Crucife-what? You know those vegetables you love but can sometimes you leave feeling a little bloated and, well, gassy? They’re part of the cruciferous vegetable family. Cruciferous vegetables, including broccoli, cauliflower, bok choy, brussel sprouts and cabbage, have been shown to lower inflammation.

I recommend introducing these vegetables into your diet slowly, and make sure you cook them before eating them to help your body adapt to their fibrous nature! Adding spices such as turmeric to the cooking process helps too! My favourite cruciferous vegetable recipe at the moment is my Oven-Baked Broccoli and Cauliflower Steak.

4. Chia Seeds

Let’s all cheer for chia seeds. Chia seeds contain an antioxidant called caffeic acid, which helps fight inflammation in the body. They’re also rich in anti-aging omega-3 fatty acids that help keep your heart and gut happy. If you've never considered making your own jam, why not try out my Raspberry Chia Jam. You can thank me later 😉

5. Flaxseeds and Flax Oil

Like chia seeds, flaxseeds and flaxseed oil are rich in omega-3 fatty acids, protein and fibre. Flaxseeds can help you reach your omega-3 target while keeping your digestion running smoothly (literally)! Up your omega-3 with my Omega Cheese Crackers.

6. Brightly Coloured Berries

Do you know what’s berry good? Berries. Berries are rich in polyphenols; specifically an antioxidant called anthocyanin, which can help lower inflammation. The richer the colour of the berry, the higher the anti-inflammatory effect.

If you’re after my favourite berry recipe, it happens to be a Homemade Berry Crumble. PS: you don’t need to be rugged up around the lounge with cute winter socks to enjoy a delicious crumble; it deserves to be loved no matter the weather.

7. Golden Gut Blend

No anti-inflammatory list is complete without my Golden Gut Blend. Containing bioactive and ginger turmeric, both shown to reduce inflammatory markers, Golden Gut Blend is an anti-inflammatory, anti-fungal, antioxidant-rich powerhouse – now that’s upping the ante ;). Plus, diatomaceous earth makes Golden Gut Blend a cleaner and primer for your insides. It’s the superstar in my Golden Gut oatmeal cookies and nice cream.

I’d love to know – what’s your favourite anti-inflammatory ingredient? Let me know in the comments below.

Avaline is the name of a new brand of organic wine released by Hollywood actor Cameron Diaz and her entrepreneur friend Katherine Power.

Even though Avaline has only been around for a few months, it’s already being touted as the “top organic wine brand for 2021.” Some wine connoisseurs have even called Avaline the most authentic organic wine in the world. The amount of buzz Avaline has been generating is exciting.

So what makes Avaline the top organic wine brand for 2021 and so special?

To understand Avaline’s strengths, it's good to go back to the beginning and explore its origins, manufacturing ethos, and characteristics.

Avaline: History & Background

Avaline has entered into the crowded wine market as a passion project and the ethos, characteristics, and history have been a long standing project for Cameron Diaz, the woman behind the beverage.

Cameron Diaz is widely known for her dedication to healthy and organic living. She’s incredibly cautious about what she puts into her body, only consuming drinks and foods that are organic and vegan. Imagine her surprise when she realised that most wines aren’t actually organic OR vegan and that most of them contain over 95 additives!

What alot of people are unaware of is that most wines contain dozens of chemicals, pesticides, insecticides, artificial flavours, sulphites, and other components. And what is even more disturbing is that wines branded as “organic” and “natural” may not be all they claim to be — because the wine industry is so unregulated, it's very easy for manufacturers to slap an “organic” label on any old bottle of wine regardless of it's contents.

When Cameron Diaz discovered the wine industry’s not so healthy practices, she dedicated herself to producing a truly organic wine that everyone could enjoy. She zig zagged across some of Europe’s best organic vineyards to learn and understand more about the manufacturing processes. Avaline came into being as a product of Cameron Diaz’s passion for organic beverages and uncompromising spirit and her friend Katherine Power’s business savvy.

The name “Avaline” was chosen from an online resource for female baby names because Diaz and Power wanted a name that embodies feminine energy.

Avaline: Organic & Vegan

Most wine brands, even those marketed as “organic,” contain over 95 additives and these are added for various reasons. Some of them are functional — increasing shelf life, killing bacteria, preventing insect infestations, etc. Some of them are taste-related — artificial flavours that enhance the wine’s strength and taste. And some of them are purely cosmetic — Mega Purple is only used to make the wine look stronger.

Avaline doesn’t use chemicals or unnecessary pesticides in the production and manufacturing process so it's truly organic and they use biological methods to kill bacteria and prevent infestations. For example, certain animals or insects are introduced into the vineyard to naturally kill the dangerous insects and bacteria. Avaline isn’t filtered through animal by-products, like egg whites and fish bladder, either. That makes Avaline truly organic and vegan.

Avaline: Transparency

Considering the lack of regulation in the wine industry, one would be right to ask, “how can we trust Cameron Diaz’s wine?”

Well, Cameron stands by her wine. Avaline Wine bottles feature a large label listing all the ingredients used throughout the manufacturing process in bold and legible letters.  The good news is that you can scour the ingredients and research them for yourself. Avaline is completely transparent and authentic. And that’s why it’s the top organic wine brand for 2021!

Cheers to that!

Here at Supercharged Food HQ, we’re no stranger to talking about the best diets for our gut and, well, *clears throat*, our gut (hello, covid kilos!), but today I wanted to discuss the best diet for your heart.

If you, or your family, have high cholesterol levels, elevated blood pressure or systemic inflammation, eating a heart-healthy diet is essential for your wellbeing. 

So, what do I recommend? 

An anti-inflammatory diet filled with an abundance of plant foods is the best way you can eat for a healthy heart. (1)

But, it’s not always that simple. If I was to give you a list of do’s and don’ts for a healthy heart it would look a little something like this…

DO:

• An overall approach is “Fresh” is always best. Eating a wholefoods diet filled with predominantly fresh fruit, vegetables, whole grains and legumes will be a good long-term plan.

  My go-to fresh meal will forever be my Bohemian Baked Vegetable Bowl - every health blogger needs one and it's just so filling and scrumptious ;). 

• Anti-inflammatory foods are your new best friend. Including foods such as oily fish, salmon, sardines or mackerel, and chia seeds, nuts and hemp seeds. 

• When it comes to dietary fibre this isn’t just great for your gut; your heart’s a big fan of it too! Try to add more beans, oats and flaxseeds to help lower total blood cholesterol and low-density lipoprotein (LDL) cholesterol levels. Studies also indicate that high-fibre foods have other heart health benefits, like reducing blood pressure and overall inflammation – fibre is the gift that keeps on giving. Having a clean gut is also important to absorb all of the goodness from your food. Love Your Gut powder can help with that. 

• Calcium is a mineral which is essential for a well-functioning cardiac muscle and regulated blood pressure. Calcium-rich foods include dairy, dark leafy greens, tahini and nuts. 

• Foods rich in the mega-mineral magnesium (cue: holy light shining from the ceiling with angels singing) are your go-to. Magnesium helps to maintain a regular heart rhythm and a healthy cardiovascular system. I recommend upping the avocados (not that you need an excuse), pumpkin seeds, spinach, nuts, tofu, whole grains and oily fish. 

  Why not try my Ginger-seared tuna with avocado?

• Human studies show intermittent fasting has a positive impact on cardiovascular health. (2).  If you want the low-down on intermittent fasting, check out my Fast Your Way to Wellness program.
• A healthy diet isn’t the only way to a healthy heart; your heart also needs movement. A combination of resistance and aerobic exercise is essential for a strong heart.
• Health encompasses more than just diet, and exercise according to https://fitnesstodiet.com/; we need to look at the connections that we have with others, too.  Having strong social bonds is proven to affect the risk of cardiovascular disease. (3)  So, if you’ve been looking for a sign to call a friend or family member, this is it.
  

DON’T: 

• I don’t mean to be salty, but it’s time to cut down on the salt! The western diet is filled with sodium, which raises blood pressure and puts unnecessary strain on the heart. Swap the table salt for herbs and spices and maybe, stop placing the salt on the table altogether! Reduce your intake of high-salt food, like potato chips, sausages, salami, hot dogs, instant soups or pasta and pre-packaged sauces like tomato sauce and soy sauce. Choose salt-reduced foods wherever possible. Sea and river salt can be a better option than traditional table salt.

• I hate to be the fun police but cutting down on the stimulants, like coffee, tea, chocolate and alcohol is better for heart health. These foods increase both your heart rate and blood pressure, not to mention the impact they have on your mood, energy and waistline. 

• Trans fats raise LDL cholesterol and increase our risk of heart disease, so avoid them as much as possible. Trans fats are in most processed foods, like processed meat, fried foods and desserts. 

• Keep the stress to a minimum. Stress can bring on arrhythmias (an irregular heartbeat) and place pressure on the heart. Include stress-busting activities in your weekly routine, like speaking to a loved one, meditating, walking, journaling or yoga. 

• When it comes to a healthy heart, aim to keep stress to a minimum. Stress can bring on arrhythmias (an irregular heartbeat) and place pressure on the heart. Include stress-busting activities in your weekly routine, like speaking to a loved one, meditating, walking, journaling or yoga. 

• Smoking is one of the worst things you can do for your body. Not only is it one of the main reasons people end up seeking gum disease treatment, but it can also cause significant damage to the heart. Smoking increases the formation of plaque in blood vessels, and some chemicals in cigarettes can cause the blood to thicken and form clots inside veins and arteries. If you’re a smoker, I highly recommend quitting. 

• Now that’s out of the way; I’m sure you can’t wait to get going on your heart-healthy way!

• If you want to get started now (go you good thing!), get amongst my heart-healthy Crispy Salmon from my latest cookbook Supercharge Your Life.

Crispy Salmon with Saffron, Aioli and Smashed Green Peas

Full of anti-inflammatory salmon, antioxidant-rich herbs and veggies, this quick and fresh meal is one that will make your heart happy. Oh, and your mouth water, too.  

Ingredients

• 4 salmon fillets, skin on
• sea salt, for rubbing
• 2 tablespoons olive oil
• 1 lemon, sliced and roasted, to serve (optional)
• chives and edible flowers, to serve (optional)

Saffron aioli 

• 2 garlic cloves, crushed
• 2 teaspoons lemon juice
• ½ teaspoon sea salt
• 2 egg yolks
• 1 tablespoon dijon mustard
• pinch of saffron threads, soaked in a little lemon juice
• 375 ml (13 fl oz/1 ½ cups) extra virgin olive oil
• sea salt and freshly ground black pepper, to taste

Smashed peas

• 200 g (7 oz) frozen peas
• 50 ml (13/4 fl oz) vegetable stock or filtered water
• pinch of sea salt
• 30 g (1 oz) butter
• juice of 1 lemon
• freshly ground black pepper, to taste
• 1 tablespoon olive oil
• 2 tablespoons chopped flat-leaf (Italian) parsley
• handful mint leaves
• 1 tablespoon snipped chives

 Method:

To make the saffron aioli, whiz the garlic, lemon juice, salt, egg yolks and mustard in a food processor. 

Add the saffron and process again.

With the motor still running, very slowly drizzle in the olive oil. The mixture will emulsify to a mayonnaise-like consistency. Season to taste.

To make the smashed peas, put the peas and stock in a medium saucepan, season with salt and cook over medium–high heat, stirring occasionally, until the peas are tender. Remove from the heat, strain and stir in the butter.

Gently mash the peas with a fork, then stir in the lemon juice and black pepper. Mix in the olive oil a little at a time, until the peas have the desired consistency. Fold in the herbs.

Pat the salmon dry with paper towel and rub salt into the skin. Heat a large frying pan over medium–high heat, then add the olive oil and heat until the oil shimmers.

Place the salmon fillets in the pan, skin side down, and press on them with a spatula to ensure all of the skin is in contact with the pan. Cook for 4–5 minutes, until the skin is crispy and the salmon is still pink inside. Turn over with a spatula, turn off the heat and let the fish sit in the pan for no more than 1 minute.

Divide the smashed peas between four serving plates and top with the salmon and the roasted lemon slices, if using. Garnish with chives and edible flowers, if using, and serve with the aioli on the side. 

Enjoy!

1 https://www.journalacs.org/article/S1072-7515(08)00219-6/abstract 

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7415631/

 3 https://pubmed.ncbi.nlm.nih.gov/10656835/