Craving something in particular? Eat your Greens! (All of it :)

Ever since I overcame severe gastritis half a decade ago, I have since attested and have been drawn towards the benefits of a plant-based diet. Speaking of gastritis, I know many of us can testify of the sheer discomfort and pain that this intestinal ailment imposes upon its victims!
Since subscribing to a plant-based diet for the last few years, I sort of had the experience of “once you get the swing of it, you’ll adapt” to vegetarianism. But it wasn’t until the last two years have I faced the reality that at times I have been craving animal flesh – such as chicken or beef. And in confronting this secret desire, I had to decide whether I would abandon a plant-based diet completely or figure out if there was some sort of issue or deficiency that I needed to address concerning my physical health.

Research shows that cravings may indicate not only mineral deficiencies in the body, but also excessive consumption of certain stimulating foods.

According to research by Alonso-Alonso et al.¹ the overeating of stimulative foods that trigger excess dopamine release (rewarding effect on your brain) can cause addictive food behaviours and unhealthy cravings. On the other hand, cravings can also indicate particular nutrient deficiencies. For example, my particular struggle with meat cravings was associated with my lack of iron and calcium minerals. Recalling these “meat cravings” that I had, I clearly recall an absence of dark green leafy veggies on my plate – due to being unable to afford it or just not having time to purchase it or grow it outside. Foods also rich in calcium include chia seeds (can be sprinkled raw unto your meal as you are about to eat) and celery (can be cut up raw and added to a salad or half-cooked in the menu which is being cooked).

Further findings in Alonso-Alonso et al.¹ show that cravings are “an intense and persistent desire for a food caused by a nutritional deficiency, boredom, or self-imposed food restrictions.”
Another such example of deficiency cravings are a craving for sugary foods which has a link to lacking various minerals including chromium (broccoli, grapes, oats, potatoes and tomatoes contain adequate amounts), sulfur (adequately available in allium veggies such as garlic, onions, leeks and chives), and tryptophan (an amino acid which according to sleep.org, gets turned “into a B vitamin called niacin. Niacin plays a key role in creating serotonin, a neurotransmitter that’s associated with sleep and melatonin levels (a hormone that controls your sleep-wake cycles).” Foods containing tryptophan amino acid include oats, lentils, nuts, tofu, cheese, beans and eggs.

But as mentioned earlier, cravings do not necessarily indicate a deficiency, but can signify something else. Some other reasons for cravings can include suppressing thoughts concerning certain foods imposed by advertisements, social circles and associations²; dealing with stress³, confusing thirst for hunger⁴, and insufficient sleep⁵.

Despite a plant-based diet being ideal overall for longevity and optimum health, the key principle of a balanced diet must be followed. A diet that has proteins, carbs, vitamins and is mineral rich will do us much good at the end of the day. A healthy body contributes to a healthy mind; and a healthy mind contributes to a well-versed individual who can serve God and his or her fellow humans. The Bible says, ‘Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth.‘ (3 John 1:2).

A healthy soul composes of the entire human being: the spirit, the mind and the body (Genesis 2:7; Ecclesiastes 12:7) and thus a proper maintenance of the human faculties will prepare us to relate with God and hear His voice speaking to us more clearly.

References:
1. Alonso-Alonso M, Woods SC, Pelchat M, Grigson PS, Stice E, Farooqi S, Khoo CS, Mattes RD, Beauchamp GK. Food reward system: current perspectives and future research needs. Nutrition reviews. 2015 May 1;73(5):296-307.
2. https://pubmed.ncbi.nlm.nih.gov/20434065/
3. https://pubmed.ncbi.nlm.nih.gov/11070333/
4. https://pubmed.ncbi.nlm.nih.gov/23803882/
5. https://pubmed.ncbi.nlm.nih.gov/23479616/

Tomato Chickpea Salad

Chickpea Salad

24 June, 2020

During these uncertain times, the Bible stands as my source of confidence and refuge. As I grow in my understanding of the humble Creator God, as intelligently revealed in the Bible, a huge factor that has been a solid testament in my life is the understanding of Biblical diet.

Maybe later, I could do a write-up about what the Bible reveals about a godly diet and an ideal meal plan, but for now let’s just savour upon the preparation of this delicious tomato-chickpea salad pictured above.

First of all, here is some brain food and spiritual food for thought; In the book of Romans 14:2, the Bible declares, ‘For one believeth that he may eat all things: another, who is weak, eateth herbs. To clearly digest this verse from Romans, the Bible is saying to him that is astheneó (G770 – sick, physical and spiritual weakness), God has provided lachanon (G3001 – herbs, vegetables). It would be interesting to note that food alters or governs mood and emotion.

Let’s go back to our tomato-chickpea salad:

180812-Picky-Eaters-Cover-SC085 — Source: Seattle’s Child

The best way to extracting optimum flavour from tomatoes is to season it beforehand, then add in the remainder of the salad. In a salad serving for two, one large tomato or two small ones would be adequate.

Cut the tomatoes into chewing sized-chunks. Put them into a bowl. Add some grated garlic (preferably), a bit of coriander, slight lemon juice (preference), some cayenne pepper (or two bitsy chillies), and salt and pepper. Give it all a thorough toss and let it all mix in. If you want to give it a bit of a sweetness, add a drip of honey. A beautiful additional for smell and taste is grounded nuts, slightly roasted over a hot pan. Then added to the salad mix. Let the tomatoes sit for 15 minutes.

Add a cup of cooked chickpeas to the tomato delight. Then add an adequate drizzle of olive oil over the whole thing. Not too much though as the whole salad will then become soggy. Serve with crackers or slices of toasted bread.

As we say back in the islands, ‘The food is ready, so come and eat!’

Fresh Air and Sunshine

The Solution to the Pandemic Causing Panic and Pandemonium

April 3, 2020

Latest Statistics supplied by Worldometer relating to the COVID-19 cases, globally. Worldometer is run by an international team of developers, researchers, and volunteers with the goal of making world statistics available in a thought-provoking and time relevant format to a wide audience around the world. It is published by a small and independent digital media company based in the United States.

Facts
Severe Acute Respiratory Syndrome Coronavirus-2 (SARS-CoV-2) is the name given to the 2019 novel corona virus. SARS coronavirus (SARS-CoV) was first identified in 2003. SARS-CoV was believed to be from an animal host (civet cats and most likely bats), and was identified to infect humans in 2002, in Guangdong, China.

According to the National Center for Biotechnology Information (NCBI), the corona virus are positive-stranded RNA viruses with a crown-like appearance under an electron microscope (coronam is the Latin term for crown) due to the presence of spike glycoproteins on the envelope. The subfamily Orthocoronavirinae of the Coronaviridae family (order Nidovirales) classifies into four genera of CoVs… Members of this large family of viruses can cause respiratory, intestinal, liver, and neurological (brain) diseases in different animal species, including camels, cattle, cats, and bats. To date, seven human CoVs (HCoVs) — capable of infecting humans — have been identified. Some of HCoVs were identified in the mid-1960s, while others were only detected in the new millennium.¹

**Anatomy of the SARS-CoV-2**
**(Picture Source: Manuel Bortoletti on The Economist website**)

The ‘Threat’ Factor
The European Centre for Disease Prevention and Control (ECDC) estimates that between 15,000 and 75,000 people die prematurely due to causes associated with seasonal influenza infection each year in the EU, the UK, Norway, Iceland and Liechtenstein. This is approximately 1 in every 1 000 people who are infected. Despite the relatively low mortality rate for seasonal influenza, many people die from the disease due to the large number of people who contract it each year. The concern about COVID-19 is that, unlike influenza, there is no vaccine and no specific treatment for the disease. It also appears to be more transmissible than seasonal influenza. As it is a new virus, nobody has prior immunity, which means that the entire human population is potentially susceptible to SARS-CoV-2 infection.²

Thank God for History!
In 1918, a similar worldwide pandemic broke out known as the Spanish Flu. It was caused by the H1N1 virus which was genetically linked to birds. According to the U.S. Centers for Disease Control and Prevention (CDC), estimations range around 500 million people became infected with this virus globally. Additionally, the number of deaths was estimated to be at least 50 million, worldwide.³

Two of the unfortunate places to be during the 1918 pandemic, were military barracks and troop-ships. Overcrowding and bad ventilation put soldiers and sailors at high risk of catching influenza and the other infections that followed.

When the 1918 Pandemic plagued the East Coast of the United States of America, Boston city in particular was greatly affected. In response the national State Guard set up an emergency hospital; taking the worst cases among sailors on ships in Boston harbour. The hospital’s medical officer had noticed the most seriously ill sailors had been in badly-ventilated spaces. So he gave them as much fresh air as possible by putting them in tents. And in good weather they were taken out of their tents and put in the sun. At this time, it was common practice to put sick soldiers outdoors. Open-air therapy, as it was known, was widely used on casualties from the Western Front. And it became the treatment of choice for another common and often deadly respiratory infection of the time; tuberculosis. Patients were put outside in their beds to breathe fresh outdoor air. Or they were nursed in cross-ventilated wards with the windows open day and night. The open-air regimen remained popular until antibiotics replaced it in the 1950s.

Doctors who had first-hand experience of open-air therapy at the hospital in Boston were convinced the regimen was effective. It was adopted elsewhere. It is reported that deaths among hospital patients were reduced to 13 per cent. The Surgeon General of the Massachusetts State Guard stated,
`The efficacy of open air treatment has been absolutely proven, and one has only to try it to discover its value.’ ⁴

Putting infected patients out in the sun may have helped because it inactivates the influenza virus.⁵

Nothing New Under the Sun: Go Get Some Fresh Air
To conclude, to those panicking and fiddling around with a face mask and gloves and disinfectants, calm down! Get the necessary sunlight and fresh air. Boost your immune system with lots of dark green leafy herbs (preferably boiled), and start having home gardens to supplement with food (indoor gardens are an option! No excuses please!)

This virus is spreading at a rapid pace. It is a recognizable threat. But unfortunately as is with all threats, history has already encountered it.
The Great Book declares, ‘Thus saith the Lord, Stand ye in the ways, and see, and ask for the old paths, where is the good way, and walk therein, and ye shall find rest for your souls…’ (Jeremiah 6:16)

Also, the Bible informs us, ‘He causeth the grass to grow for the cattle, and herb for the service (maintenance and trengthening of the immune system) of man…’
(Psalm 104:14)

Stop jumping up and down and buying tonnes of toilet paper. Calm down. Mainstream media is causing panic and chaos (which is what raw information does to people, without logic processing). You use your God-given logic and do your research.

Stay safe everyone. And remember the Creator demonstrated His love for the world that He gave His only Son (His only heir and beloved friend) to live and walk among humanity and offer His life (willingly), a perfect substitute for our death and disease and past mistakes; that whosoever believes and grounds faith in Jesus of the Bible, should not perish but have everlasting life.

References:

Cascella, Rajnik, et al., ‘Features, Evaluation and Treatment Coronavirus (COVID-19)’, National Center for Biotechnology Information, March 20, 2020, https://www.ncbi.nlm.nih.gov/books/NBK554776/
‘Q & A on COVID-19’, European Centre for Disease Prevention and Control, 31 March, 2020,
https://www.ecdc.europa.eu/en/covid-19/questions-answers
‘1918 Pandemic (H1N1 virus)’, Centers for Disease Control and Prevention, 20 March, 2019, https://www.cdc.gov/flu/pandemic-resources/1918-pandemic-h1n1.html
Anon, ‘Weapons against influenza’, American Journal of Public Health October 1918; 8(10): pp. 787–8. doi; 10.2105/ajph.8.10.787
Schuit M, Gardner S, Wood S et al., ‘The influence of simulated sunlight on the inactivation of influenza virus in aerosols’, The Journal for Infectious Diseases January 14, 2020; pp. 221(3):372–378; doi: 10.1093/infdis/jiz582

Finishing Strong

June 6, 2019

Everyone has the desire to look good and feel good. I believe our bodies (exceptions for those in a hospital bed of course!) represent our mental strength – whether we strive for excellence, are overwhelmed with insecurities, or that we are living disorderly lives.

**Science reveals that physical wellbeing is possible, even in old age**. (Photo: composita )

The BIG LIFE QUESTION here is, ‘Is physical frailty directly proportionate to older age?’

Published research by the University of Pittsburg (September, 2011) provide some answers. The ‘study [findings] contradicts the common observation that muscle mass and strength decline as a function of aging alone. Instead, these declines may signal the effect of chronic disuse rather than muscle aging.’ Also, that the ‘maintenance of muscle mass and strength may decrease or eliminate the…functional decline…that are commonly seen in aging adults.’ But that’s not the only scientific research providing answers. Echoing similar findings is a much recent research study conducted by Dr. Arora Duggal of the University of Birmingham, Dr. Ross Pollock of King’s College in London and other leading scientists in the United Kingdom. Published early last year, it was concluded ‘…that many features of immune-senescence (deterioration of the immune system) may be driven by reduced physical activity with age.’

Whatever age bracket or era we may be in our lives, as long as there is breath in our nostrils, there is still a chance – an opportunity to finish strong. And a living example of this is Dixon Hemphill. Introducing Mr. Hemphill, a US Navy veteran, a car crash survivor (aged 74 at the time) and currently a 93 year old world class athlete runner. In 2016, at 91 years old, the Department of Exercise and Nutrition Sciences at the George Washington University, conducted studies on his physicality. It was found that Mr. Hemphill had 14.2% of body fat, which is equivalent to a 20-year old athlete. Also, a VO2 max test conducted on him (reviewing his body’s efficiency in oxygen usage) revealed that he had better physical fitness than many people thirty years his younger.

**Finishing strong…** **93 year old Dixon Hemphill** **against his good friend** **100 year old Orville Rogers. Dixon won this US Athletics Track and Field Masters 60m sprint by 0.12 seconds.**
(Photo: Dave Albo)

And finally, I have learned that coupling a healthy diet, adequate sleep and mental (and spiritual) enlightenment, with daily physical activity has helped me become goal oriented and purpose driven. Through about five minutes to an hour of bodyweight exercises, I maintain a flat tummy and a lean built physique just by targeting the upper and lower body interchangeably on every other day. And if I have a busy and tiring week, I strive to hit at least one day of upper body and another day of lower body workouts. But if worst comes to worst, a day of (an hour’s worth) full body workout per week.

It is therefore safe to say, that physical activity daily (with healthy lifestyle habits and nutrition) is enough to keep you finishing physically strong, even long into the twilight years of life.