Tag Archives: nutrition

Type 2 diabetes by Anni Dahms

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My oldest grandchild and his fiancé are currently visiting me. Mads has a very special connection to Spain, as he lived here for a year together with his father and attended school here as well. Mads was very involved in the daily operations in the store, where we discussed at length the significance of vitamins, minerals, and how a quality diet effects the health of a person. The years must have affected him greatly, as he chose to study human nutrition and finished with his doctoral dissertation at 28 years of age. It therefore seemed natural to ask Mads if he would provide his scientific input to this article, which I had chosen should revolve around type 2 diabetes.

Diet’s significance in type 2 diabetes

Mads Vendelbo Lind
Scientist, PhD
madsvlind.com
Institute of Sports and Nutrition
University of Copenhagen

Type 2 diabetes is a disease, where the blood sugar levels become too elevated and the body can no longer regulate it on its own. It can lead to a long list of other diseases, such as heart and nerve afflictions. Type 2 diabetes was called “old man’s sugar disease” back in the day, as you would normally be diagnosed and treated for the disease at an old age. However, this is no longer the case, as the obesity epidemic is developing, the number of cases of type 2 diabetes has skyrocketed. Studies have shown that there has been an increase in type 2 diabetes cases from 5% in 1980, to 10% in 2020. But can you do anything to prevent type 2 diabetes? And how do you know if you are at risk? The difference between type 1 and 2 diabetes With type 1 diabetes, your insulin production will completely stop. This is caused by the body’s own immune system, as it will eliminate all the cells that produce insulin. This usually happens to young children or adults, and it mandates that you get your insulin regulated with injections. It is still not known what exactly causes type 1 diabetes, and we therefore don’t exactly know how to prevent it. Type 2 diabetes primarily affects adults, even though it in rare cases also can be observed it highly overweight children. The disease is hereditary, which means that our genes also plays a role in whether or not we develop diabetes. Type 2 diabetes is in many cases caused by an unhealthy lifestyle with little physical activity and poor dietary habits. Therefore, a lot of energy is spent on researching the disease, and how you could prevent and treat the disease, to decrease the severity of the affliction.

Type 2 diabetes, precursors, fatty liver, and aging
There are a number of different ways, that you could go about finding out whether you are at risk of developing type 2 diabetes. You are at a heightened risk if you are heavily overweight (BMI over 30 and/or a waist size over 88 cm for women and over 102cm for men), if you have a parent or a sibling with type 2 diabetes, have had diabetes during a pregnancy, receive medication in connection with cardiac disease, high blood pressure, elevated cholesterol, is a smoker, or has a high alcohol consumption. But just because you are in the risk group, doesn’t mean you have to suffer from type 2 diabetes. It is normally a disease which develops slowly, and where the regulation of the blood sugar is gradually worsened. Researchers have now started to talk about the precursors to type 2 diabetes, also referred to as pre-diabetes, where you already can see that the blood sugar levels are slightly elevated, without being so high that it can be called a disease. Pre-diabetes will often come with a series of other symptoms, such as heightened blood pressure, cholesterol, and a fatty liver, which is why there is such an interest in preventing the development of the disease. During the research, a large emphasis has been placed on preventing further development of the disease once it has been contracted. A lot of effort has also been spent on examining how a reordering of a lifestyle can be used to prevent type 2 diabetes.

The diet and type 2 diabetes prevention
I am researching what role the diet has in the prevention and the development of type 2 diabetes. Together with a series of researchers have we examined how eating whole-wheat products affects the blood sugar regulation, instead of products containing white ore pre-processed corn. We found that it can provide small changes in weight, which in turn might bring small improvements in the blood sugar regulation. We are currently examining the diet’s significance among inuits in Greenland. There we are examining whether the traditional Greenlandic diet might be able to slow down the explosion of type 2 diabetes, which has also arrived in Greenland, after the western foods such as burgers, pizza, chips, and candy has become everyday consumer goods in Greenland.

There is some general advice you can follow, to both eat healthy and prevent type 2 diabetes.

  • Eat rough (by for instance choosing whole-wheat).
  • Eat a varied diet.
  • Don’t eat too much.
  • Eat plenty of greens and a bit of fruit.
  • Cut down on the alcohol consumption.

In order to prevent type 2 diabetes, it might be beneficial to reduce your carbohydrate consumption, such as sugar, candy, soda, but also when it comes to rice and potatoes. It can contribute to extra large fluctuations in your blood sugar, and the body prefers amounts which are easier to regulate. To prevent type 2 diabetes, it has been shown that even small weight losses of 2 – 3 kg can have great significance, it can reduce your risk of developing type 2 diabetes by up to 30%. Even small changes in your lifestyle can have major implications for the development of type 2 diabetes. It can also help if you have already developed type 2 diabetes. Symptoms of type 2 diabetes are extreme thirst, many toilet visits, itchiness, and tiredness. If you experience this, then consult your doctor.


Here ends Mads’ part of the article and I will end by recommending different dietary supplements, which I have experienced can bring improvements when suffering from type 2 diabetes and help prevent complications later in the process.

Dietary supplements

  • Strong vitamin-B tablets daily. You could also supplement with an extra 100 mg vitamin-B6.
  • Magnesium can together with vitamin-B6, prevent complications.
  • Vitamin-C I large doses, for instance 1000 mg twice a day, preferably with added bioflavonoids.
  • Vitamin-E can be a good supplement to improve circulation.
  • Zinc can help prevent eye complications. It is best to take it in the evening.
  • Almost all people lack vitamin-D, which can aid in preventing type 2 diabetes.
  • Chromium can help reduce the cravings for sweets and regulate the cholesterol levels in the blood.
  • Life important fatty acids, such as Omega-3.
  • Berberine is often used in Chinese medicine and have shown very effective in combatting type 2 diabetes.
  • Taurine 500 mg 3 x daily. Can prevent complications and trouble with the eyes.
  • You might benefit from a detox or going on a liver diet a few times a year.

Remember that especially with type 2 diabetes, you personally have the possibility to take on the responsibility of the disease. You could for instance change your lifestyle to a healthier one. A good opportunity could be to challenge the entire family, this also applies to the exercise part of a healthy lifestyle. You could perhaps contact a doctor who is well informed about the disease. The person could perhaps give you some advice on how you should plan your diet and exercise habits. There are some doctors who, together with the patient, will help fill out diet and exercise schedules. Meetings are then planned and conducted until you and your family can manage the changes on your own. It is important that you start with a level that will challenge you, but not become a stress factor. Be careful with too much alcohol, fast food, ice cream, and other sugary treats, as well as all the different energy drinks. I hope with all my heart that you will avoid being a part of the diabetes statistic, which Mads mentioned is in rising rapidly these years.

With the above mentioned in mind,
I hope you have a great summer!

 

 

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Nutrition for vegan athletes – Part 2

Last month I wrote a post about nutrition for vegan athletes where I told about protein, iron and multivitamins. Go check that out if you haven’t yet! On this post we are going to get into 3 nutrition more for vegan athletes.

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MAGNESIUM

Magnesium is really important to athletes. It regulates hearth rhythm, supports normal functioning of muscles and blood vessels. It can boost your exercise performance. Magnesium deficiency is quite common. Especially runners and endurance athletes tend to need more magnesium. During exercise your magnesium need can be 10-20% higher than when you are resting.

You can have magnesium enough from vegan diet for example almonds, broccoli, dark chocolate, spinach, oat, sesame seeds, quinoa, black beans and spirulina are rich in magnesium.

Like I told already runners have higher risk to get magnesium deficiency and I really can feel the difference after running if I am taking magnesium or not. When I don’t take it after long run I usually wake up middle of the night because my legs are cramping. That is actually one of the most common sign of magnesium deficiency. Other deficiency symptoms are low energy, hormone problems, depression and anxiety, sleeping problems and high blood pressure.

If you have some of these symptoms you could try magnesium supplement. Best time to take magnesium is at the night before bed because it has relaxing properties. We have this puhdistamo tripla magnesium which contains three different type of magnesium. It is really clean supplement without any additives and it doesn’t have any animal products so it is suitable for vegans!

 

CARBOHYDRATES

Vegan diet tend to be higher in carbs so this is not something you should be worried about but carbs are really important to athletes and it really does matter which type of carbs you are eating so that is why I wanted to include them in this post.

Nowadays many athletes just worry about how to get enough protein and are trying to lower carb intakes. Carbs are essential part of any human dietary requirement so avoiding all carbs really doesn’t do anything good. Our body uses carbs as main energy source. They are essential for the normal function of fat metabolism. If we avoid carbs our fiber intake also decreases. Lack of fiber causes problems in the intestine such as intestinal cancer, constipation and irritated bowel. Fiber also can your lower cholesterol and blood sugar levels.

It is true that carbs are everywhere and we get them a lot easily. Like I already said it is also huge difference that where does your carbs come from. If we consume a lot white sugar, white bread and other fast and processed carbs those are bad for us and there is no reason why athletes or anyone would need those in their diet. But on the other hand also legumes, vegetables, berries, fruits and whole grains are carbs sources and those in our diet are really useful. When we eat bad carbs our blood sugar levels rises fast and after a while they come down just as fast. Then we feel tired and we don’t have power to exercise. If we eat vegetables and whole grains our blood sugar levels rises slowly and stays like that and then we have power to do exercise.

CALORIES

Usually vegan food is lower in calories than meat, eggs and dairy products. That is why I wanted to take this topic here. If you change your diet from eating meat to vegan you can easily lack calories. Key word is just eat more. If you want to enhance your sport performance it is really important to get enough calories. If you go to gym and try to gain muscles you have to get about 200 kcal more than your daily calorie consumption. You have to feel satisfied after every meal and you know that you get calories. If you eat only salads and low calorie vegetables then you feel constantly hungry and lack calories. Your body doesn’t have power to do exercises.

Fortunately it is quite easy to know that are you getting enough calories. Without enough calories your body doesn’t have power and after workout it doesn’t recover. You will be hungry all the time and you might not be able to sleep well.

If you have feeling that after going vegan you are constantly hungry and you don’t have power anymore that might easily just be because you are lacking calories. So what should you eat then. Make your diet variant. Eat vegetables, legumes, berries, fruit, quinoa, oats, nuts, seeds. Actually nuts and seeds are really easy way to increase your calorie intake. Just handful of nuts can be like 100 calories. If you are having hard time to get enough calories you can use oils and protein powders.

 

Just in case if you still think that it’s not possible to get enough protein as athlete from vegan diet here is some vegan athletes who are thriving very well with vegan diet. Go check them on Instagram!

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  • Lewis Hamilton, British race driver, one of the most famous athletes in the world has shown us that you really can win world champions and hold records as vegan. He has told that after starting a vegan diet he feels the best he has ever felt physically and mentally.

 

 

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  • Naturally Stefanie is a vegan fitness youtuber who makes youtube videos for more than 190 000 subscriber. She has been vegetarian more than 10 years and vegan 6 years.  On her videos she shows how to workout and eat as vegan!

 

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  • Heavy weight boxing champion David Haye has told that after he started eating on a vegan diet he wakes up brighter in the morning and his skin, nails and hair has never been better. He weight more than 100kg so his protein amount per day is pretty huge. He has told that in order to get all that protein he uses a lot plant based protein powders and also he developed his own protein powder which is made from quinoa, brown rice and pea protein.

 

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  • Sisters Venus and Serena Williams are both tennis player and they are both vegan! When Venus was diagnosed with Sjögren’s syndrome she decided to start eating on raw vegan diet and her sister and roommate Serena adopted the same diet. Venus has said that changing her diet has made big difference and she feel huge improvements since she was first diagnosed. They have been in a vegan diet since 2012 and after that Serena has won the US Open three times.

 

See you in the shop!

Milla – Anni’s vital shop, Los Boliches

Nutrition for vegan athletes

I’ve heard many times “I would like to go vegan but because I work out I need meat” Well… I am vegan and I work out as well. I go to gym, pilates, run,  play pádel and do yoga. I think that it has been just easier work out as vegan. I feel like I have more energy and the body recover better. So don’t be afraid to go vegan because you are athlete or definitely don’t be afraid to do sports if you are vegan.
I have told on my vegan nutrition post what supplements I recommend for vegans. On this post I will tell you what supplements you should take if you want to work out as vegan. I am not getting into so much those points that I already went through on my vegan nutrition post so go check it if you haven’t yet and keep those also in your mind. Everything what I told there is also good for vegan athletes.

 

PROTEIN

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Like in my vegan nutrition post first which we are going to get in is protein. It is definitely the most questioned topic. For me it’s not difficult to get my daily protein intake full from my diet. I am consuming a lot of legumes, oat, tofu, quinoa, lentils, nuts and seeds. Just remember keep the diet versatile and combine different protein sources because legumes lacks amino acids methionine and cysteine, and wheat lacks amino acid lysine. Quinoa, buckwheat, soy, spirulina and hemp has complete amino acid profile so if you think you might lack some amino acids include these in your diet.
Even though it’s quite easy to get protein from vegan diet athletes can benefit taking extra protein from powders or bars. When average person needs about 0.8 grams protein per kilogram of body weight athletes need 1,2-2,0 grams protein per kilogram of their body weight every day. Protein build, maintain and repairs our muscles and our body can also use protein for energy. In order to get the best results from your exercise you should get protein no more than 2 hours after work out. Not always we have time to cook high protein meals right after work out so in those situations powders and other protein supplements can be useful.
Usually if I’m going to the gym at the morning I like to add a scoop of protein powder to my breakfast smoothie. That way I have power to work out, I don’t feel hungry during my work out and my body recover much better. There are plenty of options of vegan protein powders. We have in Anni’s vital shop rice, soy, pea and hemp protein powders. Also we have these Nordiq’s post-workout and pre-workout protein powders which are specially made for athletes. It’s 100% organic mix of plant proteins, adaptogens, mushrooms and nutritious plants which gives energy, strengthen your mind and body and support recovery. If I go to gym straight from the work it’s easy option just grab one of those pulsin protein bars with me. They are totally natural just made of nuts, fruits, rice and pea protein. We have many different flavours like orange chocolate chip, mint chocolate chip and vanilla chocolate chip and they all are really tasty!

 

IRON

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Iron is not as questioned topic as protein but maybe it should be. Iron deficiency is actually one of most common nutrition deficiency in the world. It is essential mineral found in every cell of our body. There are many vegan iron sources like soy, quinoa, kale, tofu, tempeh, spirulina, chia seeds, dark chocolate, apricot, figs and broccoli. So again remember to keep your diet versatile, eat some of these everyday so you should get enough iron. Depending how often and what type of exercises you do your need for iron can be higher than usual.  Women tend to have more iron deficiency than men and especially women athletes has high risks for deficiency. Our body lose iron through sweating and women lose small amount of iron while menstruation.
Even though there are many vegan iron sources vegans has to be a little bit more careful because there is two types of iron, heme and non heme. Heme is more easily absorbed form and it’s only found in animal products which are usually 40% of heme and rest of the iron is non heme. All plant based iron sources contains only non heme iron. There is also the bright side getting your iron from plant based sources and it is vitamin C. It helps the iron absorb and vegetables usually are pretty high in vitamin C. So if you are a vegan woman who works out you might feel like eating veggies and doing exercises is super healthy and of course it is but also you should be aware that these habits can increase your risk to get iron deficiency. If you are feeling tired or you are not getting wanted results of your work out you might be lacking iron.
I am not taking iron supplements right now. I eat many different iron sources daily and I am taking the OmniVegan multivitamin which has 14 mg iron. I am feeling that those are enough for me. I feel energised and I have power to do my work outs. But if you are feeling that you need more iron we have this amino jern supplement in offer whole March and it is really good choice to people who workout and it is 100% vegan!
Just little reminder that coffee and tea can reduce our iron absorption more than 40% so avoid taking iron supplements or eating your iron sources together with cup of coffee or tea.

 

MULTIVITAMINS

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Keep in mind that when we exercise our body consume more every nutrient so besides to a varied diet take some multivitamins to make sure your body can keep up with your sport performances. We have three different multivitamins which are specially for vegans. OmniVegan, Longo vital vegan and SpectroVEG. Like I already told I am taking right now the OmniVegan one. That’s actually the only multivitamin which I really can feel that it is working for me. I feel more energetic and sleep better when I take that. And for an athlete long and good sleep is really important. Our body recover better while we are in sleep and after good sleep we have so much more energy to do our exercise. OmniVegan is a lot higher in all B vitamins than most multivitamins so that is probably the reason why I sleep better with it. B vitamins regulate the body’s tryptophan levels which is essential amino acid for sleep. Even though this is really high in all B vitamins I really recommend to take also separately vitamin B12. It’s something you can’t find in plant based food and because of its poorly absorption it’s good to take high doses of vitamin B12. If not every day at least few times of week.

Like I told on my vegan nutrition post there are many vegan calcium sources but calcium is also something that athletes should take extra care. It is necessary to our muscle function and bone health. OmniVegan has 150 mg calcium which is great addition but it’s not enough on its own. Make sure to also eat different calcium sources in your diet. Like tofu, sesame seed, nettle, broccoli, kale, tahini, spinach, almonds, hazelnuts. In order to make your calcium absorb take also vitamin D supplement. OmniVegan contains 20 mcg of vitamin D3 but it is quite a small amount because there are not many sources of vitamin D in vegan diet, so I recommend increasing the amount. In our selection we have  this Veg D-3 which has 75 mcg vitamin D3 and together with OmniVegan makes 95 mcg  so that is good amount.

Veg D-3 is on offer until end of the March and you can save up to 2.70€!
 
 
See you in the shop (or at the gym😉)
Milla – Anni’s Vital Shop, Los Boliches

 

Healthy latte recipes

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Nowadays all trendy coffee shops are offering different types of healthy lattes. There’s turmeric latte, matcha latte, chai latte. It’s of course nice to go to coffee shop for these lattes but sometimes it can be pretty cozy to drink warming cup of latte at home. I am not a big coffee drinker so it’s nice to start my weekend mornings with a cup of turmeric or matcha latte. I am going to give you 2 healthy latte recipes. In spite of whether you are coffee drinker or not these are worth to try. Both these recipes are also dairy free, gluten free, vegan and full of antioxidants!
If you are feeling lazy to make these mixes yourself we have also pukka matcha chai and turmeric gold latte mixes. Simply just put 2 tsp on your chosen milk and thats it!

 

TURMERIC LATTE

Turmeric is spice which is commonly used in asian kitchen. You might know it as main ingredient of curry. Besides of being really tasty it’s also has many health benefits. Turmeric can reduce depression symptoms, support joints, promotes hearth health and encourages healthy cholesterol levels. Most effective plant substance of turmeric is curcumin. It has proven antioxidant and anti-inflammatory effects. Unfortunately, our body can’t absorb curcumin that well. So when you are using turmeric add black pepper with it. It contains piperine which enhances the absorption of curcumin by 2000%. Thats why we are adding pinch of black pepper to this recipe.
This recipe includes also cinnamon and ginger which both gives taste and health benefits as well.  Cinnamon can lower LDL cholesterol, it has antimicrobial properties and it can lower blood sugar levels. It does matter which type of cinnamon you use because cinnamon contain coumarin and consuming too much coumarin is not good for you. Ceylon cinnamon is lower in coumarin so always choose ceylon instead of cassia cinnamon. We have in Anni’s vital shop organic ceylon cinnamon and that’s what I am using when I make this latte. Ginger can reduce muscle pain, treat nausea, helps with cholesterol levels and it has anti-inflammatory properties. So this latte is really full of different type of health properties!

 

Ingredients

 

How to make
  1. Add the almond milk to a small saucepan and heat on low temperature.
  2. Add turmeric, ginger, cinnamon, black pepper and stir frequently for about 3 minutes until the milk is warm, but not boiling.
  3. Remove from heat and add sweetener by your taste.

 

MATCHA LATTE

Matcha latte is something I love to start my weekend mornings. Matcha is a form of green tea where tea leafs are powdered. It has more benefits to your body than just regular green tea because you drink the whole leaf, not just the brewed water. Matcha is really high in antioxidants, actually over 100 times more than green tea. It also can help keep your immune system in shape. Unlike turmeric latte matcha contain caffeine so if you feel like your mornings need refreshing caffeine boost this is way to go! Even though it contains less caffeine than cup of coffee, you will feel much more balanced and energetic, thanks to the natural amino acid, L-theanine. When you combine this compound with the chemicals in your brain, you will feel both calm and refreshing at the same time for 3-5 hours and will not be followed by a similar collapse later in the day than if you were drinking coffee. This is really simple recipe with just four ingredients.

 

Ingredients

How to make

  1. Add matcha powder, agave syrup and hot water to your cup
  2. Whisk until its dissolved
  3. Heat the plant milk of your choice
  4. Pour heated milk into your cup and it’s ready!

 

 

Enjoy your latte!

Milla – Anni’s vital shop, Los Boliches

Vegan nutrition

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WHAT IS VEGAN?

Vegan is a person who don’t eat, wear or use anything that comes from an animal. For example vegans don’t wear leather, use cosmetics which are tested on animals or eat animal products. So there are many things to write about veganism but on this post we are going to look into vegan nutrition. Stay tuned if you want to know more about vegan cosmetics or get some awesome vegan recipes those posts are coming soon!

Of course like in every type of diet it’s really important to make sure that your vegan diet is versatile and that you are getting all the nutritions. In my opinion eating on a vegan diet is very simple and getting all the nutritions doesn’t require a lot of work. That might be because few years of being vegan I am used to all of that. But still many people think that being vegan is really difficult and that you can’t get all nutrients on a vegan diet. I am going to tell you the most important things in vegan nutrition so after reading this you can easily follow healthy vegan nutrition rich diet!

 

PROTEIN

First let’s answer the most asked question about veganism “Where do you get your protein?” From plants of course! Actually all the protein is originally coming from plants. Animals can’t produce protein on their own so they also have to get it from their diet. Animals are getting their protein from plants and when we eat the animal we are getting our protein from that. Actually we need to feed 8 kilos of plant protein to an animal in order to get one kilo of animal protein.

If we are looking for high protein plants we have a lot of options for them!  For example chickpeas, lentils, tofu, soy, oat, nuts, spirulina, chia seeds, hemp seeds, quinoa and beans. We just have to be careful because meat and plant protein are a bit different. Meat has a complete amino acid profile and there is some vegetables which contain all of them like soy, hemp, quinoa and spirulina but most of vegetables does not. So in order to get all essential amino acids you have to keep your vegan diet versatile. Legumes lacks methionine and cysteine, and wheat lacks lysine. That’s why it’s good to combine different type of plant protein sources for example you can eat beans with grains and oatmeal with nuts and seeds. You can add peanut butter to whole wheat bread or make hummus from chickpeas and tahini.

 

B12

There is only one essential nutrient which is impossible to get from plant based diet. That’s vitamin B12. Vitamin B12 is a bacteria which we can’t produce on our own so it’s necessary to get in our diet.  Some animals can produce it in their intestinal and some animals are getting it from supplement and that’s why it is possible to get B12 from animal products. Of course vegans don’t eat any animal products so we have to get it somewhere else. We used to get B12 by just eating wild living plants and drinking water but modern world is so sterile that B12 bacteria doesn’t live in our ground anymore so only what we have left is supplementing it.

B12 deficiency can lead to serious nerve damage so it’s really important to every vegan supplement it. We have a lot of options of vitamin B12 in Anni’s vital shop. My favourite is Nordic Health B12 Boost spray. Just spray it under your tongue and that’s it! No need to get glass of water and swallow pills. Four sprays of this contains 1200ug of vitamin B12, 40ug of chromium, green tea extract and it’s sweetened with xylitol.

 

CALCIUM

When I tell people that I am vegan after asking about my protein the next question usually will be “How do you get enough calcium without cows milk?” Well easily! There are a lot of plant based calcium sources. Tofu, sesam seed, nettle, broccoli, kale, tahini, spinach, almonds, hazelnuts… Also many plant milks and yogurts are fortified with calcium. Of course if you are having hard time to make sure that you are eating some of these every day you it would be good to supplement it.

 

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IODINE

Iodine is necessary to us and our body can’t make it on it’s own so we have to get it from our food. Iodine is really important to our thyroid and if we aren’t getting it enough it can cause thyroid insufficiency. Mostly iodine is found in the ocean and that’s why seaweed is iodine rich. There are not so many iodine sources so it can be little bit difficult to get from food. Besides seaweed it’s found in fish, dairy and eggs, which obviously aren’t vegan. Nowadays it’s also added to some salts.

If you are vegan and don’t use iodine fortified salt or eat seaweed it might be good to supplement it. We have a great selection iodine supplements in Anni’s vital shop. I really like the solgar kelp one. It is made from seaweed named kelp. One capsule of these contains 200ug iodine which is 133% of daily recommendation.

 

OMEGA 3

Omega 3 fatty acids are essential nutrients for us so it is really important to make sure that we are getting them enough from our food. When we say omega 3 people tend to think that it’s only fish where it’s coming from but actually there are also many plant based sources for omega 3. For example chia seeds, hemp seeds, walnuts and avocado contains omega 3. If it’s difficult to you make sure that you are eating some of these every day it might be good idea to supplement it. For that there’s also vegan options. We have a good selection of those in Anni’s vital shop. Products that I like to use are Pharma Nord Omega 7 and Biosym VegOmega-3. Omega 7 is made of sea buckthorn oil and it contains omega 3, 6, 7 and 9 in a good balance. VegOmega-3 is made from algae and it has high content of omega 3.

 

VITAMIN D

It’s really difficult to get enough vitamin D from food, no matter what type of diet you are on, because fish and wild mushrooms are almost only food that contain even a little bit of vitamin D. Of course following vegan diet you can’t have it from fish so that is leaving you only mushrooms and I wouldn’t count on them. What we have left is supplementing it or getting it from the sun. Our skin can produce vitamin D from the sun if suns UV rays are close enough. For example in Finland there is only three months during whole year when suns UV rays are close enough to get you vitamin D from the sun. In Spain of course we have a little bit more sun than in Finland but even here it’s actually really hard to get it from the sun because you would have to be in the sun without clothes every day. That’s why I would recommend to every vegan and also non vegan to supplement vitamin D. There are two types of vitamin D. Our body can use either one so just take care you are getting one of those. D2 is always plant based and usually D3 is animal based, but there are some exceptions. Vitamin D3 is absorbed better than vitamin D2. We have in Anni’s vital shop Veg D-3 which contain 75ug vitamin D3.

 

MULTIVITAMIN

If you feel like you need a little more help to get all the vitamins and minerals, we have multivitamins which are specially made for vegans. Sometimes life can get a little busy and we don’t have so much time to make sure that we’re getting every nutrient so multivitamins can be good option for those periods of life. In our selection we have three different multivitamins which are specially for vegans. SpektroVEG, Longo Vital Vegan and Omni Vegan. They all contain a good amount of essential vitamins and minerals. These has also iodine, vitamin D and b12 in them so if you choose to buy one of these it might be only supplement you have to take.

 

 See you in the shop!

Milla – Anni’s Vital Shop, Los Boliches

Addicted to sugar? Balancing the blood sugar

Last week I had an interesting bioresonance test that showed some foods that were either suitable or harmful for me. Some of the results were already quite clear to me beforehands, because I could say that by eating them I wasn’t feeling good. But some of them surprised me a bit, because there were some healthy fruit and vegetables that are in my normal daily diet, but those were not beneficial to my body. Now, after a week, following the instructions I find myself in better balance, even though there has been some challenge in cooking and eating.

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One of the harmful foods on my list was white sugar. It’s not on my diet on a regular basis, but hidden sugar comes mainly with dark chocolate and, for example, in some of the gluten-free ready-made bread I eat as a snack when I haven’t had the time to bake myself. When I bake or prepare sweets, I normally use the amount given of soaked dates, honey, agave syrup or coconut sugar – depending on the recipe.

Now for a week, I’ve been paying more attention to my sugar use while the rest of the diet also has demanded more attention. The sugar addiction has eased up and I’ve passed the difficult first few days. A few days ago, I was discussing with my cousin who said that she felt sugar was so addictive that she could not do it any other way than a total refusal – a small amount of sugar would trigger the addiction and it all had to start from the beginning again!

I had to confirm with Pia, who made the bioresonance test, how was it with the other sugars. White refined sugar was not suitable for me, but sweetness can also be obtained, for example from unrefined coconut, palm and cane sugar. The white sugar that didn’t suit me, is probably not suitable or healthy for most of us.

White sugar is completely innutritious, pure energy, unlike unrefined natural sugars that contain nutrients that support the body to process the sugar and will not lift the blood sugar levels as much. However, it’s always good to be aware of the use of sugar and not to feed or provoke the sugar addiction with too big amounts of sweets.

In the worst case, this delicious treat with a drug-like effect can destroy health. Sugar weakens the brain’s activity, increases learning and concentration problems, and can provoke the “stress eating” due to the continuous need of pleasure. In addition to teeth, sugar damages the good bacterial flora in the gut, which is directly related to health and well functioning immune system.

Although sugar has many disadvantages, I do not recommend artificial sweeteners, because their effect on health is not positive either. If you recognize to have some symptoms of sugar addiction, try to start changing the diet in small steps towards a healthier one and learn to enjoy all foods as “delicious treats” – not just the sweet and sugary ones.

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Bread (as a source of carbohydrates) is especially a great issue for us Finns, as many of us used to enjoy a cup of coffee with a sandwich as an afternoon snack. The combination of bread and coffee has a fast, unhealthy, increasing effect on the blood sugar followed by a quick drop afterwards.

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With the new nutrition guidelines I had to leave all grains out of my diet, so some creativity and imagination was needed on making bread. Fortunately, this is not something entirely new, and a variety of recipes for completely grain free seed bread can be found on the internet. I created my own version with seeds and almonds, resulting with a delicious and easy bread to prepare. What you need is a good blender with s-blade to ground the seeds and a bread pan to bake it in the oven.

Ingredients:
2.5 dl sunflower seeds
1 dl flax seed
1 dl pumpkin seeds
3.5 dl almond flour
2 tbsp chia seeds
3 tbsp psyllium powder
1 tsp sea salt
1 tbsp liquid honey or agave syrup
3 tbsp of olive oil
3,5 dl of water

Measure the seeds in the blender and grind it to a rough flour like blend. Add the other dry ingredients into a bowl and mix with the grind seed blend. Mix it all well together. Measure the liquids in another container and add it to the dry ingredients. Mix the dough well until it begins to puff up slightly. Pour the dough into a baking pan and leave it covered for at least two hours or even overnight and bake the bread in the morning, depending on the oven’s efficiency at 175C to 200C degrees for the first 15 minutes, then turn the bread in the oven and take the baking pan out. Continue baking for another 30 to 40 minutes. Bread is ready when it makes a hollow sound when knocking the surface.

My favourite topping on this bread is chickpea hummus and a slice of goat cheese. What’s yours?

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Tiina
Anni’s Vital Shop

PS. If you would like to take the same test as Tiina did, it is possible at Anni’s Vital Shop in Los Bolisches, Fuengirola, Spain, in this month on Thursday April 26th, Friday April 27th and also on Monday April 30th. Pia Sollback-Nordling from Finland will be at our shop on those days and you can book your appointment for Food Scan for €60 or Bioresonance for €85.

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