#i keep coming across this ad that says carbs dont make you fat

[bluebirds-in-june]

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[healthmessenger]

The Actual Coronavirus diet…according to HealthMessenger

On March 23, the World Food Programme issued guidelines on the “do’s” and “dont’s” of eating while on quarantine. In last week’s article, I gave my take on each of the 7 tips on keeping a healthy diet in the face of coronavirus…according to the WFP…   

Some of you subsequently reached out to ask what my guidelines would be. Even though I have not personally contracted the virus…yet…and havent had to quarantine, I did preventatively tweak my diet;

Full Disclosure…

As some of you already know, I strongly advocate for low carb diets, especially when tackling auto-immune diseases such as type-2 diabetes, high blood pressure, asthma, etc… . I myself have recently adopted a modified Ketogenic diet in an attempt to rebalance my macros to boost my immune system. The “modified” part comes with the addition of low GI fruits(strawberries, raspberries, kiwi, apples, pears, apricots, tomatoes) and low GI starches(sweet potatoes) around workouts in order to maintain a high metabolic rate. I have also started supplementing with Vitamin D in order offset the lack of sun exposure. That’s enough about me though… . Let’s see what the science has to say…

Low-carb nutrition and immune function

On Number 15, 2019 a study published in ScienceImmunology showed that mice fed a Ketogenic diet for seven days were protected from a lethal flu virus by increasing the number of specialised immune cells in their lungs. But interestingly, this protection only came once the mice had metabolically adapted to the high-fat diet. Giving exogenous ketones without the metabolic adaptation did not confer the same benefit.  Obviously, that’s a far cry from saying a keto diet will do the same for influenza in humans or for COVID-19, simply because 1)Humans are not mice and 2)something tells me we can’t do the same study where we purposely infect people with a lethal influenza strain. To be completely honest, the paper is incredibly dense with detailed discussion of the immunologic and genetic responses, but I think the basic conclusion is good enough. The metabolic adaptation to a ketogenic diet can affect the function of the immune system to the point where it can prevent a lethal infection. But one question we should ask is, if we follow a diet that is proven to help with weight loss and metabolic health and may also beneficially affect immune function, wouldn’t it be worth trying? What do we have to lose?

Quality, quality, quality…

So, now more than ever, you might want to jump on a low-carb diet. I am not going to debate which LCHF diet is the best, simply because there is no clear cut answer to that question and also because I have partially answered that question in a previous article. Having said that, the quality (nutritional density) of the food you choose must prevail over the underlying food category (fruits vs vegetables vs meat vs etc…) promoted by the diet you eventually decide to pick. I don’t care wether you are vegan, carnivore or anything in between, the quality of the ingredients/foods you pick must be of the highest quality possible. That is as organically grown as available in your area. You are better off eating a grass-fed, grass finished steak over an “enhanced” apple(genetically modified with added sugar). Vice versa, you are better off eating an organically grown apple from your grandmothers’ apple tree over an antibiotic treated piece of meat. The same rule of thumb applies across food categories. Simply pay a  bit more attention to the labels and do not hesitate to ask your well-intentioned butcher/gardener.

Cook your Food

France’s health and safety agency (ANSES) convened an expert group to investigate whether the COVID-19 disease can be potentially transmitted via contaminated food.

In light of the scientific knowledge available, ANSES has suggested transmission through food could occur if a person infected with the virus prepares or handles food with dirty hands – and contaminates it.   

“This could concern all types of food (animal or plant products),” ​noted the agency​. “Furthermore, while there is no evidence to suggest that consumption of contaminated food can lead to infection of the digestive tract, the possibility of the respiratory tract becoming infecting during chewing cannot be completely ruled out.”​

As with other known coronaviruses, the novel coronavirus is sensitive to cooking temperatures, ANSES continued. “Heat treatment at 63​°C for four minutes (temperature used when preparing hot food in mass catering) can therefore reduce contamination of a food product by a factor of 1,000.”​

ANSES has reiterated that cooking food and observing good hygiene practices when handling and preparing food are effective at preventing contamination of the novel coronavirus.

Load up on fruits, vegetables, nuts and seeds

This one sounds like a no brainer…until you adopt a low-carb diet. Studies after studies have shown that the consumption of fruits, vegetables, nuts and seeds is obviously a common recommendation when it comes to strengthening ones immunity.  I would recommend 2-3 pieces of low GI fruits(below 50) per day and at least 5 vegetables(below 30) a day. As far as nuts and seeds are concern, choose raw over salted. Portions will vary on an individual basis. A hand full per day is good rule of thumb though. Forget about the rainbow 

Stay the hell away from refined carbs and sugars

I know how tempting it can be to reach out to cookies whilst binging on the latest Netflix series, awaiting for the quarantine to end …but please…dont… .

Laboratory evidence suggests sugar impairs white blood cell function and triggers acute rises in blood sugar, leading to an increased risk of infections and complications. Therefore, it would make sense that we want to limit these blood sugar elevations. Refined carbohydrates and simple sugars are two of the biggest offenders for blood sugar spikes and should therefore be eliminated.

This is not to say that studies show avoiding these foods results in fewer infections. (We don’t have that clear evidence.)

However, one simple solution is to use the measurement of your own blood sugar as a guide. If higher blood sugar is associated with more complications, it makes sense we want to limit that. I suggest measuring your blood sugar either with a regular glucometer or, even better, with a continuous glucometer (CGM) if you have access to one. If the foods you eat cause your blood sugar to rise above 140mg/dl (7.8mmol/L), consider eating something different.

Again studies show that a low-carb, moderate protein, higher fat diet effectively reduces blood sugar and can even reverse type 2 diabetes. We don’t have proof that this will “boost your immune system,” but it may help keep blood sugars in check which may be associated with decreased infectious risk.

Chicken soup/bone broth

Treating colds and the flu with chicken soup may be the most popular urban myth of all time. Surprisingly, it may not be 100% a myth. One study showed chicken soup “inhibited neutrophil migration,” which the authors suggest could improve our ability to recover from infections. However, this is one of those instances where laboratory findings may not translate to clinical improvements such as fewer or less serious infections. But it’s hard to argue with a tasty homemade soup with chicken(grass-fed), a few low-carb veggies, and plenty of real salt. Immune booster or not, it sounds like a great meal for a period in self-isolation.

Herbs and Spices

Turmeric

Turmeric is a spice commonly used in Indian and Asian cuisine, including curries. It contains a bright-yellow compound known as curcumin, which emerging research suggests might enhance immune function. However, there isn’t any convincing evidence showing that it helps fight viral infections yet. On the other hand, adding turmeric to your food adds flavour, and taking a curcumin supplement is unlikely to cause any harm in otherwise healthy people. If you have any medical conditions — especially if you take blood thinners — check with your doctor before supplementing with curcumin.

Echinacea

Echinacea is an herb that can reportedly help prevent the common cold. But is this reputation well-deserved? A recent systematic review of randomised trials found that echinacea may possibly have a mild protective effect against upper-respiratory infections but doesn’t appear to reduce the length or severity of illness. While it’s impossible to say whether it might offer any protection against COVID-19, it appears to be safe to take on a short-term basis. If you’re at high risk, you may consider taking it for the next several weeks.

Garlic

Garlic, a popular and pungent herb with a characteristic aroma, is widely believed to have antibacterial and antiviral effects, including helping to fight the common cold. A 2014 randomised controlled trial did find that people who took a garlic supplement had fewer colds and recovered more quickly from colds than people who didn’t take garlic. Although this is encouraging, this is just one study. Other high-quality trials are needed to confirm whether garlic is truly beneficial for the common cold or other upper-respiratory infections. For now, enjoy garlic for its zesty flavour and unmistakable aroma rather than counting on it to boost your immunity during the coronavirus pandemic.

Supplements

Vitamin C

For decades, Vitamin C has been used to help prevent the common cold. Among other functions, this vitamin can help maintain healthy skin that provides a barrier to germs and other harmful invaders. In addition, some — but not all — studies suggest it may improve the function of certain white blood cells that fight infection. In addition, there is conflicting evidence about the potential mortality benefits of high dose Vitamin C for patients with sepsis, the most severe form of systemic infections. While it’s unclear whether taking a Vitamin C supplement is beneficial for COVID-19, for most people there’s no harm in taking up to 2,000 mg per day (the upper limit set by the National Academy of Medicine).

For smokers and high-risk individuals, it’s definitely worth considering. Vitamin C is water-soluble, so your body will excrete whatever you don’t need into your urine. However, at very high doses, Vitamin C may cause diarrheas or increase the risk of kidney stones (especially in men), so be sure not to exceed 2,000 mg daily.

Vitamin D

As both a hormone and a vitamin, Vitamin D plays a number of important roles in health. In recent years, people have taken very high doses of Vitamin D with the intention of boosting immunity. But is this an effective tactic? A 2017 systematic review of 25 randomised trials found that taking a Vitamin D supplement seemed to have a mild protective effect against respiratory-tract infections in most people, but provided much greater protection in those who were very deficient in Vitamin D. If your Vitamin D levels are low, you may have a better chance of staying well if you supplement with 2,000 IU per day (or more, with medical supervision). Many — perhaps even most — people are deficient in vitamin D. So it’s probably wise to take a Vitamin D supplement right now, especially if you’re at increased risk for COVID-19. Of course, your body can make Vitamin D on its own when your skin is exposed to sunlight, so try to get some sun whenever you can. How much sun depends on the time of year and your location. A good starting point is 15 minutes of exposure to a large body part (such as the torso or back). Just remember to avoid sunburns, as excess sun exposure carries its own risks

Zinc

Zinc is a mineral involved in the white blood cell response to infection. Because of this, people who are deficient in zinc are more susceptible to cold, flu, and other viruses. One meta-analysis of seven trials found that supplementing with zinc reduced the length of the common cold by an average of 33%. Whether it could have a similar effect on COVID-19 isn’t yet known. Taking supplementary zinc may be a good strategy for older people and others at increased risk. If you decide to take zinc, make sure to stay below the upper limit of 40 mg per day, and avoid administering nasally, due to the risk of olfactory complications.

Fasting

With all the focus on how certain foods affect your immune system, you may also wonder, what about fasting? As counterintuitive as this one may sound, fasting protocoles are proving more and more effective at boosting immune functions..

One study in mice showed that fasting, or more specifically refeeding after a fast, restored immune function that had been suppressed by chemotherapy. During the fasting period itself, however, fasting appeared to impair the immune system, especially in the elderly. This is a very important caveat to keep in mind, especially if yo have already been infected by COVI-19. Fasting should only be used a a preventative tool. 

Over the long term, intermittent fasting and refeeding will boost the immune system. Keep this in mind in preparation for the next pandemic. Sorry but yes, we will likely face other, more or less severe, pandemics in the coming years/decades. Better be safe than sorry.  However, during an acute pandemic, where the immediate risk of infection is higher than usual, it may not be a good time to try fasting, given the potential for a temporary decrease in immunity.

This may sound surprising for those who have heard the phrase, “starve a fever.” The theory is that humans have evolved to not feel hungry and purposely avoid food during an acute illness as a protective mechanism, which may in turn limit nutrients the virus needs to replicate. To be clear, this is all conjecture without any quality supporting evidence.

Other evidence suggests that ketones are beneficial for immune function, and perhaps that could be why some recommend fasting. But considering all of the data together, if that were the case, you are better off adopting a keto diet and not fasting. Based on the limited data available, I suggest not fasting longer than 36 hours during the outbreak of the coronavirus, especially if you are older than 60 years old. It’s logical that you can continue with shorter-duration time-restricted eating, although there is no data on this either.

There you go…my official guidelines on keeping a healthy diet in the face of coronavirus…

Coming up next: Why you cannot “catch” a virus

Until then…take care of you and your loved ones.

To Your Health

The Health Messenger

[sulla-slays-cronulla]

Tropical Storm Basbousa

Sugar-free! Triple - Quintuple Fruit! 

...or the less amusing to say ‘quadruple’ if you wanna get bitchy about mandarins and oranges being the same thing. *gasp* or is butter a fruit...it’s a carb, right?

But yes: Sugar free, honey, molasses and fruits instead. I even got tropical stormed on just to get the exact mango juice I wanted to use, because all other brands near-for-purchase add sugar. It is mostly my fault I got soaked because I didn’t bring my umbrella. And ten minutes after reaching shelter it was back to being 33 degrees with pummeling sunshine. And no working aircon. Ah, the equator... 

You will need a fairly large measuring jug (over 450ml) that is easy to use for monitoring liquid volumes and can take a little heat and chill. Otherwise feel free to improv in thine own manner. 

Semolina Cake Batter

115g unsalted butter. In a large bowl, beat with:

4 tablespoons molasses, 3 tablespoons honey. 1-2 tsp vanilla essence.

Add 1 egg, mix.

Add 2nd egg, mix. 

Add zest of 2 Meyer Lemons. 

----- Then: 

4 fresh passionfruits. Scoop out their innards into small bowl. Place a sieve over your measuring cup/jug, let the passionfuit juices drain into it and gently spoon the flesh around before allowing the fruities to return to their bowl. Keep aside. 

In another container, ready and mix 2 cups of fine semolina flour (you don’t need to sieve), a half cup of ground almond, 1/2 tsp of baking soda and 1 tsp baking powder. 

Ready 280g of full fat Greek yoghurt. 

You can probably also start pre-heating the oven at this point, 180C. This is also where you should start heating your juices in a saucepan. 

Add the semolina flour mix and yogurt to the large bowl (of eggs and butter and stuff) in an alternating fashion. A third at a time, mixed with hand mixer between each addition. 

Add the passionfruit flesh last and mix with spoon. Butter up a 9 inch or so baking dish of your choice. The mix is quite thick, even with that amount of yoghurt and the passionfruit addition, so the easiest way to make it lie flat  settle flat is to jiggle it mercilessly until it accedes. May also choose to smooth the surface with back of spoon. If you dont, you get crispy or possibly burnt sticky-up bits. 

Into the oven for 45 minutes. 

This basbousa surface was glittering halfway into the baking process, I assume from the passionfruit and butter combo..? But it was beautiful. Like a scene in a Deadly Women episode, in which she decides to smash a whiskey glass into her husband’s dessert for spice - and MURDER. The sparkling Iranian confection revolving slowly, sinister and alluring and scene... 

Now for syrup. 

I actually measured! But you don’t need to be precise, mix up what tastes good to you. As a consistency guideline, the 3 main juices amount to around 400ml at start. You add the lemon squeeze (over sieve) and honey directly into the pan later, and the point at which you stop your reduction process is where total liquid volume in the pan is around 275ml

*Try to time this carefully so the syrup has had 12 minutes at least to cool before the semolina cake base comes out of the oven. 

Juice from 4 passionfruits (it was about 75ml actually, didn’t expect so much)

200ml sugar free orange juice

160ml (+ 10ml into jug just before freezer) sugar free mango juice

---Bring to boil, lower heat slightly once it is. Then about 10 minutes in, add:

1/2 Meyer lemon juice

1/4 cup honey. 

You can raise the boil at this point to make it ‘go’ faster, but because of the honey you will need to stir consistently and make sure sugars don’t cling to the sides and edges. It takes anywhere from 20-35 minutes to hit the 275ml, this depends on your pan surface area, stirring, boil, etc. Once it kinda sorta does, add 10ml of the mango juice to your measuring jug, pour the hot syrup in, and place in the freezer for at least 12 minutes. Ideally on one of those ice block things, or even in an icy metal thermos, I dunno. 

When cake is baked: 

Ready a skewer, first to test it comes out dry, then to stab at varying depths and all across the surface. 

Start spooning the syrup onto the top of the cake. I do this gradually because I feel like I can watch the distribution better? So typically it’ll take 3 syrup adding cycles and 10+ minutes of strategic poking to ensure it soaks through. I guess you can simply just... pour it all over at once if your container has a damn good seal.

Then. After a half hour of syrup soaking and gently cooling, do the slicing. 

Lastly add 3 mini mandarins of zest and a generous handful of pistachios as topping. 

Best eaten warm.