The key to busting stress is making sure that you look after YOU. Have a look at your work life, your personal life and social life to see if there are any areas you can create more happiness. You might be surprised on what you find.

Stress Busting Foods

What are some of the best foods to eat for stress?

• Fatty fish such as wild salmon and sardines contain omega-3 fats which have anti-inflammatory properties that may help counteract the negative effects of stress (vi).
• Dark leafy greens such as kale, spinach and Swiss chard are rich in folate that is needed to produce dopamine and serotonin- pleasure inducing neurotransmitters that helps keep you calm (vii).
• Fermented foods such as kimchi, kombucha, and sauerkraut contain beneficial bacteria that may positively impact your mood and brain health (viii).
• Seeds such as flaxseeds, sunflower seeds, and pumpkin seeds are great sources of Magnesium, which acts as a precursor for neurotransmitters like serotonin, important for improving mood (viiii).

To find out more about how nutrition impacts your health, Koru offers comprehensive individualized nutrition programs.

References:

vi. Antidepressant-like effects of uridine and omega-3 fatty acids are potentiated by combined treatment in rats Carlezon, William A. et al. Biological Psychiatry , Volume 57 , Issue 4 , 343 – 350

vii. The association of folate and depression: A meta-analysis.

viii. Stress & the gut-brain axis: Regulation by the microbiome.

viiii. Role of Magnesium supplementation in the treatment of depression: A randomized clinical trial

Heard of Moringa before? You might want to go and get some after reading this….

Moringa (moringa oleifera) is also known as the Ben Oil Tree, Drumstick Tree, or Indian Horseradish. Moringa is a fast- growing tree typically cultivated in India, tropical Asia, Africa and Latin America, yielding long seed pods that resemble drumsticks, hence the name Drumstick Tree.

Moringa has long been used in eastern medicine to treat many ailments such as low energy, adrenal fatigue and helps to naturally detox the liver just to name a few. As a dietary supplement, Moringa is high in protein, B vitamins, vitamins A and C and contains minerals such as calcium and iron.

It is also rich in flavonoid, a class of compounds found in plants that contribute to essential plant functions. According to the Food and Agriculture Organization of the United Nations, “Moringa products have antibiotic, hypotensive, anti-spasmodic, anti-ulcer, anti-inflammatory, and blood sugar balance properties”. In essence, this makes Moringa a new superfood that is nutritious and medicinal.

Moringa is particularly mentioned in Ayurvedic treatments as the most nutritious tree in India. In traditional Indian Ayurvedic treatments, moringa is used as a natural and safe detox, often used as a regular tonic of the body. Apart from wellness from within, moringa leaves and barks can be processed into a balm for external application, alleviating joint pains and rheumatism as the plant has a mild analgesic effect. It’s no wonder the Moringa plant is now being hailed as the latest superfood.

In the western world, Moringa products come in various forms, with the most convenient and widely-available form being Moringa powder ground from dried leaves and taken as a supplement in pill form.

Some of the Wonderful Health Benefits of Moringa:

• Traditionally used as an aphrodisiac to support a healthy sex drive, and showing promise in clinical studies for male sexual enhancement (v).
• It’s nutrient-packed. Moringa contains vitamins A, C, and E; calcium; potassium; and protein.
• Fights free radicals – molecules that cause oxidative stress and cell damage (i).
• It fights inflammation – helping to prevent chronic diseases like diabetes, respiratory problems, cardiovascular disease, arthritis, and obesity (ii) (iii).
• Reduces diabetes symptoms by reducing lipid and glucose levels (iv).
• Protects cardiovascular system – prevents plaque formation and reduces cholesterol levels.
• Protects the liver with high concentrations of polyphenols. 
• Has antimicrobial and antibacterial properties to fight infections.

How to Use Moringa

Here is your guide to taking Moringa in all it’s forms so you can start benefiting from this wondrous superfood.

In Pill Form

Due to different manufacturing styles and ways to process the plant, the dosage can be varied. Always check the label for recommended dosage given they have different concentration of active ingredients. Usually it’s one pill per day.

In Powder Form

For Moringa leaf powder, it is typically sold in packets or jars. For the most effective health benefits, it’s best taken raw, as heat may destroy some of the useful and healthful compounds. The general instructions for various brands seem to suggest starting off slow and adding more powder day by day in order for the body to get used to the detoxifying qualities of Moringa. Start off with a quarter teaspoon added to your smoothies, iced tea, water or sprinkled on your breakfast such as yoghurt or chia pudding and slowly build up to 1 tablespoons a day.

Seeds and Leaves

You might come across roasted whole Moringa seeds or even whole leaves. These are usually hard to come by so if you want to use these, it’s best to check your local health food store, Asian markets or Traditional Chinese Medicine practitioners. The seeds are typically bitter and astringent though; how much you use will depend on personal taste. To use Moringa seeds, remove the shell and chew five to ten seeds a day if possible, or grind them into powder and sprinkle on your food.

When it comes to cooking Moringa leaves and seeds, the spices used in Indian cooking, such as cumin and turmeric, complement the anti-inflammatory effect of Moringa. If eaten raw, start off with a quarter cup of leaves per day, and build up to half cup a day.

Precautions

No matter how you choose to have your Moringa for its therapeutic effect, the key is moderation and consuming it in line with you and your body. For some that means being able to handle more at first, for you it might be to only take a quarter of the recommended dosage.

Being a superfood, it’s important to remember that Moringa is ultimately not medication but a nutrient-rich food that supports a healthy diet and lifestyle. It’s not meant to be a superfood that gives you everything you need or a cure for all your ailments.

If you are pregnant, never consume Moringa tree bark or root as it could cause early labor or uterine contractions. If you are menstruating, it can cause excessive bleeding due to the detoxifying nature.

As always, consult your doctor before incorporating Moringa into your daily diet.

 HEALTHY MORINGA OATMEAL

Turn your oatmeal into a nutrient-packed power breakfast with the addition of Moringa – ready in 10 minutes!

Ingredients:

• 4 cups gluten-free rolled oats
• 5 cups almond milk
• 2-3 tbsp maple syrup
• 2 tsp vanilla extract
• 2-3 tsp moringa powder
• 1/3 cup pistachios, chopped
• 1/3 cup dried mulberries
• 1/4 cup unsweetened shredded coconut
• 2 tbsp chia seeds, optional

Instructions:

1. In a medium sauce pan, add the rolled oats, milk, vanilla extract and maple syrup.
2. Cook the mixture over low to medium heat, stirring occasionally, until some of the milk has been absorbed and the oats have softened, about 5-7 minutes.
3. Turn the heat off and add the moringa powder and the remaining ingredients. Stir and serve.

*recipe adapted from The Nutty Scoop

References:

i. Food Chem Toxicol. 2009 Jun;47(6):1109-16. doi: 10.1016/j.fct.2009.01.034.
Oxidative DNA damage protective activity, antioxidant and anti-quorum sensing potentials of Moringa oleifera. Singh BN1, Singh BR, Singh RL, Prakash D, Dhakarey R, Upadhyay G, Singh HB.
ii. Pak J Pharm Sci. 2014 Mar;27(2):397-403. Review: an exposition of medicinal preponderance of Moringa oleifera (Lank.). Hussain S1, Malik F1, Mahmood S2.
iii. Bioorg Med Chem. 2010 Sep 1;18(17):6598-602. doi: 10.1016/j.bmc.2010.03.057. Epub 2010 Mar 29. Potential anti-inflammatory phenolic glycosides from the medicinal plant Moringa oleifera fruits. Cheenpracha S1, Park EJ, Yoshida WY, Barit C, Wall M, Pezzuto JM, Chang LC.
iv. Eur Rev Med Pharmacol Sci. 2011 Jul;15(7):803-8. Alpha-glucosidase inhibitory activity and lipid-lowering mechanisms of Moringa oleifera leaf extract. Adisakwattana S1, Chanathong B.
vi. J Zhejiang Univ Sci B. 2015 Mar; 16(3): 179–190. Moringa oleifera extract enhances sexual performance in stressed rats. Thawatchai Prabsattroo et al.

Eggs are not only delicious, but are extremely nutritious. They are easy to digest, inexpensive, and suitable for every meal, but they also have impressive health credentials. Eggs contain the highest biological value for protein and offer all nine essential amino acids that cannot be made by humans and therefore must come from our diets.

A single large boiled egg contains:

• 77 calories, 6 grams of protein, and 5 grams of healthy fats
• Vitamin A: 6% of the RDA
• Folate: 5% of the RDA
• Vitamin B5: 7% of the RDA
• Vitamin B12: 9% of the RDA
• Vitamin B2: 15% of the RDA
• Phosphorus: 9% of the RDA
• Selenium: 22% of the RDA
• Eggs also contain vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc (i)

How to Buy Eggs

Shell colour depends on the breed of the chicken and has very little to do with nutritional content of an egg. However, a hen’s diet and environment can affect an egg’s nutrition. Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids. Omega-3 fatty acids positively impact many aspects of our physical and mental health and are known to reduce blood levels of triglycerides (ii). Some of the more common labels you may see on egg cartons include:

Cage-free eggs
The term “cage-free” may be misleading. It means hens are not confined to cages, but conditions are often still very crowded, with no access to the outdoors. As well, there are no assurances about what they are fed or what kinds of medications they are given.

Free-Range eggs

“Free-range” means hens have some form of continuous access to the outdoors.

Organic eggs

Organic eggs are certified and are from chickens given only organic feed without growth hormones or antibiotics. They must also have year-round access to the outdoors. A certified organic hens’ quality of life is better and contain higher levels of vitamin D since they are exposed to sunlight.

Benefits of Eggs

1. Eggs rank high on the Satiety Index scale which means they may help you feel fuller for longer, mainly because of their high protein content. Foods high in protein have been known to reduce appetite, and increase fullness, compared to foods that contain less protein (iii).
2. Eggs are an excellent source of choline which plays an important part in many body functions including cell structure, metabolism, DNA synthesis, muscle movement, brain development and memory (iv).
3. Egg yolks contain large amounts of lutein and zeaxanthin which are very important for eye health and can help prevent macular degeneration and cataracts (v).

But what about cholesterol?

After years of being vilified for their high cholesterol content, overwhelming scientific evidence now suggests dietary cholesterol has little, if any impact on blood-cholesterol levels and that saturated and trans fat are the bigger culprits when it comes to raising blood cholesterol levels. As eggs are low in saturated fats, one egg per day been shown to be safe (vi) (vii). So feel free to enjoy eggs as part of a healthy, fibre rich diet which includes plenty of fruits and vegetables.

Start your day off right with these grain-free egg muffin cups.They can easily be made in advance – perfect for busy mornings or as grab and go snacks.

CHEESY EGG MUFFINS RECIPE

Ingredients

• 4 large eggs
• 2 tablespoons of full fat Greek yogurt
• Kosher salt
• 3 tablespoons coconut flour
• ¼ teaspoon baking powder
• ½ cup of shredded Cheddar cheese
• Freshly ground black pepper
• 1-2 Tablespoons chopped fresh chives or herbs of choice (optional)

Instructions

1. Preheat oven to 375 F. Line a muffin tray with parchment cupcake liners.
2. In a medium sized bowl, whisk together eggs, yogurt, black pepper, and a dash of salt until blended.
3. Add the coconut flour and baking powder and mix the batter until smooth.
4. Mix in the cheese and fresh herbs (if using).
5. Divide the batter into the 6 prepared muffin cups.
6. Bake for approximately 20 minutes, rotating the tray halfway though the cooking time. (The tops of the muffins should spring back when you poke them with your finger.)

Recipe adapted from nomnompaleo.com

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References:

i. nutritiondata.self.com

ii. Effects of omega-3 fatty acids on serum markers of cardiovascular disease risk: A systematic review
Balk, Ethan M. et al. Atherosclerosis , Volume 189 , Issue 1 , 19 – 30

iii. High protein diets and weight control. Clifton, P. Nutrition, Metabolism and Cardiovascular Diseases , Volume 19 , Issue 6 379 – 382

iv. J Inherit Metab Dis. 2011 Feb;34(1):3-15. doi: 10.1007/s10545-010-9088-4. Epub 2010 May 6. Choline and betaine in health and disease. Ueland PM1

v. Effect of Lutein and Zeaxanthin on Macular Pigment and Visual Function in Patients with Early Age-related Macular Degeneration Ma, Le et al. Ophthalmology , Volume 119 , Issue 11 , 2290 – 2297

vi. Rong Ying, Chen Li, Zhu Tingting, Song Yadong, YuMiao, Shan Zhilei et al. Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies BMJ 2013; 346 :e8539

vii. Jyrki K Virtanen et al; Associations of egg and cholesterol intakes with carotid intima-media thickness and risk of incident coronary artery disease according to apolipoprotein E phenotype in men: the Kuopio Ischaemic Heart Disease Risk Factor Study, The American Journal of Clinical Nutrition, Volume 103, Issue 3, 1 March 2016, Pages 895–901

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