The 5-a-day challenge!

Hello, hello!

For the next 30 days I will be supporting the 5-a-day campaign and sharing on my Instagram @juliana.nocchi examples of portion sizes and ideas of how you can add more fruits and vegetables to your meals.

The goals:

1. Eat at least 5 portions of Vegetables and Fruits every day

2. Aim to eat 30 different plant-based foods each week

Benefits:

🍋A recently published article confirmed that reaching the minimum of 5 servings per day (≈ 400g) of nutritious fruits and vegetables, except starchy vegetables, was associated with lower mortality, and mortality attributable to cancer, cardiovascular disease, and respiratory disease. They analysed data from 66,719 women and 42,016 men for almost 30 years to come to this conclusion 👏 1️⃣

🍋To improve and maintain long-term health 🙌🏼

Eating 30 different plant-based foods will give you more varied gut bacteria = healthier microbiome. This supports digestion and gut health 💩, reduces inflammations in the body (infections, injuries, and toxins), supports natural healing, detoxification, and can get your immune system ready to fight various diseases 🦠

❌Because most of the carbs in potatoes, yams, cassava, plantain, and fruit juices are provided in the form of sugar, they should not count towards your 5-a-Day and should be avoided by people trying to lose weight and/or balance blood sugar levels.

To help you get into this life changing habit I have prepared a Free Printable 5-a-day challenge that you can download from the Support Zone.

This will make it easier to track your weekly achievements, and get inspired with the vegetables and fruits list.

After downloading and printing it, write down your start date, and every day add the names of the fruits and vegetables you have consumed. Remember we are aiming for at least 5 a day, but if you have extra it would be great!

You can use the food lists to get inspired and also to cross the ones you have already consumed, so you can look for new ones the next day.

These are examples of portion sizes:

A few other tips:

🍋Choose fruits and vegetables in season, fresh, locally sourced, first, then frozen or canned without salt/sugar/syrup.

🍋Always wash your fruits and vegetables with filtered water. If they are not organic, soak them in clean water plus a tablespoon of fresh lemon juice/vinegar or a teaspoon of bicarbonate of soda, for 20 minutes, to reduce pesticide residues remaining on their surfaces. Wash, drain, and rinse before eating.

🍋Before cooking beans and legumes, soak them in clean water plus a tablespoon of fresh lemon juice/vinegar or a teaspoon of bicarbonate of soda (for every cup of grains/beans), for 18 hours, to reduce the amount of phytic acid. Wash it off halfway through and refill the container with water + lemon/vinegar/bicarbonate of soda. If you use a tightly closed mason jar, they will generate heat and keep warm, helping the process. Wash, drain, rinse and cook well.

Good luck and let’s get the 5-a-day started!

🍋 Love, Juli 🌷

Source:

1️⃣Fruit and Vegetable Intake and Mortality

Nutrient Depletion

Did you know that certain medications can steal your vitamins, minerals, and more?

No one can deny that conventional modern medicine is a blessing. The diagnosis, treatment, and prevention of disease helped improve the average human life expectancy from 52 years in 1960 to 72 years in 2018 1️⃣.

However, many people rely on drugs for both acute and chronic conditions without knowing they are also depleting important nutrients from their bodies. This can cause even more damage than the reason they started taking the medication in the first place.

Some common examples are 2️⃣3️⃣4️⃣:

💊Antacids, like Gaviscon (heartburn, acid reflux): Deplete Vitamin B1 (Thiamine), Calcium, Folate (folic acid), and Phosphate Salts.

Potential depletion problems: thinning and weakening of the bones, muscle cramps, tooth decay, muscle pain, insomnia, skeletal problems, low energy, anemia (tiredness, weakness), birth defects, increased homocysteine levels which may help contribute to cardiovascular disease, and hair loss.

💊Antiepileptics or Anticonvulsants, like Diazepam (seizures): Deplete Vitamin K, Calcium, Folate (folic acid), Inositol, L-Carnitine, Melatonin, Vitamin B3 (Niacin), Selenium, and Zinc.

Potential depletion problems: insomnia, depression, growth hormone deficiency, blood sugar changes, decreased protection against cancer, and aging.

💊Biguanides, like Metformin (Type 2 diabetes): Deplete Coenzyme Q10, Vitamin B1 (Thiamine), Vitamin B12, and Folate (folic acid).

Potential depletion problems: decreased protection against cancer and aging, tiredness, anemia (tiredness, weakness), depression, adverse neurologic problems, increased homocysteine levels which may help contribute to cardiovascular disease, and hair loss.

💊Corticosteroids (skin conditions, Crohn's disease, ulcerative colitis): Deplete Vitamin A, Vitamin C, Vitamin D, Calcium, Chromium, Folate (folic acid), Magnesium, Selenium, Strontium, and Zinc.

Potential depletion problems: vision problems; anemia (tiredness, weakness), birth defects, increased homocysteine levels which may help contribute to cardiovascular disease, hair loss, weakened immune system (increased susceptibility to infections and decreased ability to fight off infections), bone and muscle weakness, hearing loss, muscle cramps, tooth decay, insomnia, blood sugar dysregulation, insulin resistance, anxiety, nervousness, asthmatic attacks, mental confusion, and dizziness.

💊Estrogens (post-menopause symptoms): Deplete Vitamin A, Vitamin B6, Vitamin C, Folate (folic acid), Magnesium, and Zinc.

Potential depletion problems: depression, insomnia, increased risk for cardiovascular disease, weak bones, anxiety, nervousness, and asthmatic attacks.

💊Penicillin antibiotics, like amoxicillin (bacterial infections): Deplete Vitamin B1 (Thiamine), Vitamin B6, Vitamin B7 (Biotin), Vitamin B12, Vitamin K, Folate (folic acid), Magnesium, Vitamin B5 (Pantothenic Acid), Potassium, and Vitamin B2 (Riboflavin).

Potential depletion problems: yeast infections (due to incomplete nutrient and food absorption); depression, irritability, problems with the skin (acne, scaly skin), problems with the eyes (sensitivity to light, cracked, dry mucous membranes), anemia (weakness, tiredness), decreased immune function and slow wound healing, and constipation.

💊Salicylates, like Aspirin (analgesic, ischemic attacks and myocardial infarction risk reduction): Deplete Vitamin B12, Vitamin C, and Folate (folic acid).

Potential depletion problems: anemia (tiredness, weakness); problems with the skin, intestinal and nervous systems, and weakened immune system.

💊Statins (lower cholesterol): Deplete Beta Carotene, Co-Enzyme Q10, and L-Carnitine.

Potential depletion problems: decreased protection against cancer and aging, low energy, congestive heart failure, and increased lipid levels.

Not to mention that most drugs are not tested regarding their impact on the gut microbiota. A study from 2018 with more than 1,000 marketed drugs showed that 24% of them inhibited the growth of at least one gut bacterial strain (even though they are considered non-antibiotic drugs) 5️⃣. The gut microbiome is really important in maintaining human health, it supports digestion of our food, regulates the immune system, protects against bacteria that can cause disease, and produces vitamins.

We now know that changing diet and lifestyle can prevent the use of medications as well as supporting the patient's health to the point they might not need the drugs anymore. Once they’ve achieved optimal health this can be the case of people with high cholesterol, skin conditions, depression, asthma, and diabetes, to name a few.

Work with your doctor (ideally a Functional Medicine doctor) and your Nutritional Therapist/ Nutritionist to figure out what can be done in your case, like reevaluate your diet, supplements, daily habits, stress management, try natural remedies (e.g.: Homeopathy, Homeobotanicals, and herbs) and learn how to improve your health even if you have to keep taking medications.

Please have a look at my Services page and get in touch if you would like to book a consultation.

🍋 Love, Juli 🌷

Research:

1️⃣The World Bank

2️⃣Chiro Drug-Nutrient Depletion and Interaction Charts

3️⃣Pharmacy Solutions Drug Induced Nutrient Depletion

4️⃣Coastal Pharmacy Drug-Induced Nutrient Depletions

5️⃣Extensive impact of non-antibiotic drugs on human gut bacteria.

Stimulate the Vagus Nerve to fight inflammation and increase relaxation

Feeling overwhelmed, stressed or anxious, are indications that the person is in a fight-or-flight mode (activated Sympathetic Nervous System - SNS) too much of the time. They can be eating the most organic-clean-expensive meat and vegetables, but their bodies won't be able to fully absorb the nutrients.

The chemical reactions that happen in the body triggered by running from a snake (=STRESS) or being under financial difficulties (=STRESS), for instance, are the same. This uses up certain nutrients and eventually can result in illnesses like acid reflux, arthritis, diabetes, high blood pressure, heart attacks, IBS, panic attacks, and many others.

The vagus nerve represents the main component of the parasympathetic nervous system, which oversees a vast array of crucial bodily functions, including control of mood, immune response, digestion, and heart rate. The Parasympathetic Nervous System (PNS) is our rest and digest, heal and repair system, which is important to maintain homeostasis 1️⃣. A healthy autonomic balance (PNS activation and SNS deactivation) makes people feel more calm and relaxed, increases nutrient absorption, and reduces inflammation within the body.

Here are 7 simple things you can do to improve your health stimulating the Vagus Nerve:

1. Having some Me Time, Meditating and practising Mindfulness can help keep your vagus nerve toned. You don't need any fancy equipment to start observing your thoughts, enjoying being in the moment or doing something that brings you joy, just make it a priority (even 10-15 minutes a day) and choose what works for you. A few examples are: guided meditation, painting, getting a facial, playing an instrument, arts and crafts (like embroidery), chatting to a friend, going for a walk in nature, having a bath, reading, and coloring books.

2. Mindful Eating – As ⅓ of our stomach acid is released just from our senses, it is really important to sit down, smell, take a deep breath, and look at your food before starting your meal. Be calm and chew the food many times before swallowing it. When you are at home, make an effort to have a family meal, with a relaxing song in the background, maybe some candles, and without TV.

3. Gargling – Throat gargling habits with tap water or saline can stimulate the muscles of the palate, and consequently the Vagus Nerve. Throat gargling 3 times a day, which is cost-free, could also reduce the viral load in the throat of patients with upper respiratory tract infection (UTRI) by 36% 2️⃣.

4. Singing, Mantra Chanting and Religious Chanting – Singing has been proved to significantly decrease anxiety 3️⃣. A sensation of vibration is experienced during audible ‘OM’ chanting and this has the potential for Vagus Nerve stimulation 4️⃣. Autonomic and respiratory studies suggest that there is a combination of mental alertness with physiological rest during the practice of Om meditation 5️⃣. My favourite mantra is Moola Mantra Blessings, by Paz. You can listen to her song clicking here.

5. Reflexology and massage – According to Teruyoshi Hoga 6️⃣, massage provides well-being of the system mainly from the brain, having the effect of tranquility, improving hearing and the vision. It also regulates the blood circulation of the brain by increasing the supply of cerebral oxygen, and is efficient for regulating the function of the cortex. At the end of the 10th application of Foot Reflexology, a research with Parkinson patients showed 72% improvement in movement, 70% improvement in bradykinesia, 60% improvement of tremors in upper limbs, and 80% of lower limbs 7️⃣. You can start with a home foot massage or search for professional reflexology services if you wish.

6. Mind-Body exercising like Yoga and Tai Chi Chuan are known for improving general physical function (balance, strength, and flexibility) and reducing symptoms of depression, anxiety, migraine, fibromyalgia and osteoarthritis, to name a few. Another activity you can practise at home is Body Balance, which combines simple yoga moves and embraces elements of Tai Chi and Pilates.

7. Deep Breathing – Vagus Nerve activity is modulated by respiration 8️⃣. So doing breathing exercises regularly can activate this mechanism and have beneficial effects on mental and physical health. All you need to do is take a break for few minutes a day in a quiet place and focus on your breathing (breath in and breathe out). If you need extra support check Adriene’s channel. She is a very talented yoga instructor and has A 30 Days Of Conscious Breath series to help you getting into this healthy habit!

There are also a couple of natural remedies, including Homeopathy, Homeobotanicals, Herbal Tinctures, Tissue Salts and health Supplements that can support your recovery and lift your mood. Please have a look at my Services page and get in touch if you would like to book a consultation.

🍋 Love, Juli 🌷

Research:

1️⃣ Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders.

2️⃣ Possible beneficial role of throat gargling in the coronavirus disease pandemic.

3️⃣ Psychosocial singing interventions for the mental health and well-being of family carers of patients with cancer: results from a longitudinal controlled study.

4️⃣ Neurohemodynamic correlates of ‘OM’ chanting: A pilot functional magnetic resonance imaging study.

5️⃣ Meditation on OM: Relevance from ancient texts and contemporary science.

6️⃣ HOGA, T. Seitai Preventiva e Seitai Corretiva - Massagem Estética e Massagem Terapêutica. Icone Editora, 2002.

7️⃣ Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders. Efeitos combinados da reflexologia podal com o tratamento convencional nos pacientes portadores da doença de Parkinson.

8️⃣ Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity.