Love your liver

Following on from my earlier article on liver function, here are some simple diet tips to help improve your liver function.
 

Choose wholegrain

Whole grains, such as brown rice, oats and whole meal breads are rich in B-complex vitamins which are nutrients known to improve overall fat metabolization, liver function and liver de-congestion. Choose healthy wholegrain over white flour alternatives.

Leafy green vegetables

One of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked, or juiced. Extremely high in plant chlorophylls, greens suck up environmental toxins from the blood stream. With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver.

Cruciferous Vegetables

Ensure a daily portion of broccoli or other brassica vegetables such as cauliflower, cabbage and brussels sprouts which contain compounds which support the livers detoxification process and this in turn is believed to be behind their ability to help reduce the risk of cancer.

Fruits

Add a variety of fruits to your diet especially blue, purple and dark red berries which are powerful antioxidants and are essential to support the livers detoxification process.

Turmeric

Turmeric which contains yellow pigments called cur cumin which is one of the most powerful of all antioxidants. Turmeric is one of the best natural treatments for liver inflammation. 

Reduce or eliminate caffeine and alcohol intake

Alcohol and caffeine are 2 of the biggest culprits that deposit toxins in your liver and keep it from functioning properly. Cleanse your liver by reducing your intake of alcoholic and caffeine beverages and replacing them with non-alcoholic beverages such as freshly juiced vegetables to allow your liver to regenerate, flush itself clean and function properly. 

Reduce saturated fat and processed sugar

When the digestive system is overloaded with food (especially fatty, sugary food) this uses up a great deal of energy and makes you feel both physically and metal tired. Excess animal fat stresses the liver and promotes inflammation and excess sugar imbalances and plays havoc with insulin levels and other hormones. 

Drink plenty of water

Flush toxins out by drinking at least 2 litres of water every day. Drinking lots of water will keep you hydrated, which naturally encourages cell regeneration. It will also allow the liver to filter out more toxins and residue, letting it work faster and increasing your energy level.

Keeping your Kids healthy at school

Some simple tips to keep your child healthy during the school year.

 

Begin with a good breakfast

Studies show that as many as 1 in 5 children are believed to go regularly without breakfast, an eating pattern that can be associated with a greater chance of obesity.  Long-term habits of skipping can set children up for weight problems and an increased likelihood of having high insulin levels and high cholesterol in adulthood. Wholegrain cereals such as oat-based porridge  or sugar free wholegrain cereals are digested more slowly than more white varieties and are likely to keep children fuller for longer, so choose whole grains wherever possible which will help memory and concentration in the following hours.

Lunch

Aim for your child's lunch to again include a wholegrain either bread/brown rice/ wholegrain crackers together with  a good source of lean protein such as turkey, chicken or ham, tinned tuna or salmon or cheese. The protein portion will keep your child full, help to maintain concentration levels through the afternoon lessons and help prevent the four o'clock rush to the fridge when they get home. Also add some sort of salad and vegetables which are packed with vital nutrients and also add fiber and bulk to keep him or her full.

Fruit

Make sure you add a piece of fresh fruit to your child's lunch. Children will eat fruit if they are hungry and there are no other more appealing "junk” foods available. Good habits should begin in childhood so aiming for 1-2 servings of fruits a day is important (a single serving being equivalent to a cup of chopped fruit or a small apple).

Drinks

Water should always be the drink of choice. Avoid giving your children soft drinks, including those made with artificial sweeteners, Fruit and vegetable drinks are a healthy options but still contain large amounts of natural sugars. Avoid cordial drinks as many times they contain large amounts of sugar.

Snacks

Failing to include a snack in your child's lunch box runs the risk of your child’s blood sugar levels dropping causing a lapse in concentration and affecting their learning capability. Aim to include a nutritious snack such as a carton of milk, cheese sticks, yogurt, cheese and crackers, or a piece or fruit.

TIPS to increase fruit and vegetables in your kid’s diet

-Making your own dips out of avocado and cutting up cucumber and carrot sticks to dip with

-Making yummy smoothies by blending berries, banana with milk or yogurt

-Add chopped fruit to cereal or yogurt

-Cut raw vegetables into funny shapes, make it fun!