Herbs for Cooking
And Health.

As we are constantly being told we need to cut back on salt, adding herbs to food can be a way of enhancing flavour as well as providing many health benefits.

To get the full flavour and strength it is better to use fresh herbs whenever possible, and they are surprisingly easy to grow. You don’t even need a garden, as they can be grown in pots on window ledges. With so many herbs on offer, this article suggests a few staple herbs, either to grow or to keep in the kitchen cupboard.

Basil
Basil is originally from India, but now grows wild in the Mediterranean.

Great with:
Tomatos, Pasta, and many Italian dishes. Basil is the main ingredient in Pesto. Try adding some basil to olive oil, and drizzling over slices of mozzarella and tomato.

Growing your own:
Basil needs plenty of warmth and sunshine, and needs to be sheltered from harsh winds. As our climate is not really conducive to growing basil, it often does better indoors. It is unlikely to survive the winter; however it can be dried or frozen for use throughout the year.

Health benefits:
Basil is reported to be both a tonic and calming to the nervous system, and is especially useful for anyone suffering from frazzled nerves and insomnia. It is reported to be good for cardiovascular health, and also contains flavanoids which can limit free radical damage.

Chives
Chives have a mild onion flavour, and are best eaten fresh.

Great with:
Cheese, salads, potatoes, eggs, and fish.

Growing your own:
Chives are easy to grow and take up little space. They are ideal for the garden and for growing in pots. They can survive in sun or partial shade, and the only attention they are likely to need is watering during really dry conditions.

Health benefits:
Belonging to the same family as Onions and garlic, chives share many of their reported healing properties including: detoxifying the body, protecting against infection, lowering blood pressure and improving circulation.

Mint
The mint family contains many subtly different flavours.

Great with:
Lamb, new potatoes, freshly podded peas, and salads.

Growing your own:
Mint is a prolific plant and can easily take over your garden, so is probably best grown in pots. It is very easy to grow and doesn’t need much attention.

Health benefits:
Mint is well known for its ability to soothe the digestive tract. It can help ease stomach pain, and has also been useful in reducing discomfort caused by Irritable Bowel Syndrome. Try peppermint tea at the first sign of an unsettled stomach.

Oregano
Oregano and Marjoram originate from the Mediterranean. Oregano is wild marjoram and has a more intense flavour.

Great with:
Pizza, pasta dishes, pulses, and roasted vegetables.

Growing your own:
Oregano is well suited to being grown in pots. In the first few months try to ensure it is well watered so it doesn’t dry out, whilst also ensuring it doesn’t get waterlogged. Having said this it is still fairly easy to grow.

Health benefits:
Oregano is reported to be an effective antiseptic for the respiratory system, and may be useful to treat sore throats, colds and flu.

Parsley
Parsley is commonly used as a garnish on food served in restaurants.

Great with:
Salad dressings, sauces, soups, and fish.

Growing your own:
Parsley needs a rich soil in order to thrive, but once established is fairly low maintenance. It is probably best to buy plants, as opposed to trying to grow it from seeds, as it needs high temperatures to germinate.

Health benefits:
Parsley is a powerhouse of nutrients including: iron, vitamin B12, and vitamins A and C. Parsley is known to aid digestion, and help freshen breath. It has a healing effect on the bladder and kidneys, and alongside its diuretic qualities, this makes it a useful herb in treating urinary and kidney infections.

Rosemary
Rosemary can be used to enhance the flavour of any meat.

Great with:
All meats but especially lamb, breads, soups, and roast vegetables.

Growing your own:
Rosemary is a hardy plant which can live up to twenty years. It is more suited to be grown in the garden in a light sandy soil, where it can grow up to a metre high. However it can be grown in containers if they are large and deep enough.

Health benefits:
Rosemary is reported to stimulate the production of extra bile which is needed to digest fatty meats. Alfred Vogel, a famous advocate of the medicinal properties of herbs, suggested rosemary is very beneficial for the nerves and the heart, and can provide a general pick me up and a good heart tonic.

Sage
Sage and onion stuffing is an old favourite, which can aid the digestion of rich heavy foods.

Great with:
Stuffings, risottos, and pork.

Growing your own:
Sage does better in well drained soil, in a sunny part of the garden. Alternatively if you are growing sage in containers, use normal potting compost, and keep fairly dry in a warm sunny position.

Health benefits:
Sage stimulates the nervous system which makes it a good remedy for those suffering from stress. It can also aid the digestion of rich heavy foods. Sage is actually a very powerful herb, and can help with symptoms of oestrogen deficiency; such as sweating and hot flushes. However it is not advisable to consume while breastfeeding as it can dry up a mothers milk.

Thyme
The ancient Egyptians reportedly used thyme to help preserve mummies.

Great with:
Roast chicken, stuffing, trout and salmon.

Growing your own:
Thyme is another herb which does well in the garden. As it is a hardy perennial it survives the winter, and can last for many years. It prefers a well drained soil and should not be over watered. Thyme is also suitable for growing in pots, but would benefit from an organic liquid feed fortnightly during the summer.

Health benefits:
Thyme is a powerful antiseptic, and is useful for respiratory problems and reducing fever. Thyme is another herb that helps with the digestion of fats, so is a good herb to use with dishes that use a lot of butter.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: Information in this article is not intended to replace the advice of a doctor, who should be the first port of call with any serious health conditions. I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as:

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C
Food your miracle medicine by Jean Harper
The food pharmacy by Jean Harper
500 of the most important health tips you’ll ever need by Hazel Courteney


For more information on growing herbs look at:
www.herbexpert.co.uk
www.gardenersworld.com

Jax writers spot is on a summer holiday

and will return in two weeks.

Get in the swim

Whether you take a dip in the sea or visit the local pool, swimming is a great way to boost your fitness levels. Regular swimming provides a good all round workout, building endurance, cardiovascular health, and muscle strength. With leisure centres and pools all over the country it’s easily accessible, and relatively cheap. You don’t need lots of equipment, just a swimming costume, and away you go.

If you’ve never learnt to swim then it’s never too late to learn, swimming pools all over the country run swimming classes for adults as well as children.

Reasons to choose swimming:

Swimming is an activity which families and friends can do together. Research suggests you are more likely to keep up an activity if you do it with others.

Swimming offers exercise in a low impact environment. Waters natural buoyancy ensures there is no jarring of the joints, and you’re unlikely to get post workout soreness. This makes swimming a good choice of exercise for people who have mobility problems, or are recovering from minor injuries.

Swimming is good for your lungs, as it regulates breathing, and swimming lengths encourages deep and rhythmic breathing.

Swimming benefits your mental health. Being in the water can take you away from it all; you can let your mind wander focusing on nothing but the rhythmic strokes. Research has shown that regular exercise releases ‘feel good’ endorphins, which boost your mood and contributes to an overall sense of well being.

Swimming can strengthen your heart and help circulation. When you swim you are using your whole body, so the heart has to work hard to pump blood to your arms and legs. However the heart is able to do all this work, with the heart rate remaining lower than with other more high impact exercises. Therefore swimming is a good exercise to help regulate blood pressure.

Swimming can build muscle tone. While the muscles used vary from stroke to stroke; strokes like breast stroke, backstroke, and freestyle work all the major muscle groups.

Swimming could help with losing or controlling body weight. Experts disagree about whether swimming is a good exercise for weight loss. The main reason for the disagreement seems to be the effort put in by swimmers. While some people like to have fun and mess about in the water, others constantly swim up and down for the entire time they’re in the pool. If you go for a swim for some fun, its still going to help you keep fit, but if you want to lose weight and increase stamina and muscle tone then try pushing yourself a bit. By trying to swim faster, further, and for longer periods of time, swimming can be an extremely effective exercise to burn calories and improve fitness.

Other considerations when swimming:

The chlorine used in swimming pools can play havoc with your hair and strip it of moisture. If you’re not worried about how you look then investing in a swimming cap may be a good idea. Otherwise there are a range of very good shampoos and conditioners designed especially for swimmers.

If you’ve recently had a body piercing, then it is advisable not to go swimming in a local pool, until it has healed properly as the chlorine can dry it out and possibly make it tear more easily.

Wearing ear plugs can reduce the possibility of ear infections.

A good pair of goggles can help prevent the eyes stinging due to the chlorine in pools.

Extreme Bodies

In my article; ‘An exploration of an obsession with body image’ (February 2008), one of the areas I explore is the rising popularity of plastic surgery. In 2006 the British Association of Aesthetic Plastic surgeons reported a 31% rise from the previous year, in plastic surgery procedures, and an almost 90% rise in liposuction procedures. However body modification is not just a modern practice. Throughout history people have painted, pierced, tattooed, adorned and even reshaped their bodies.

‘Extreme Bodies’ is a series of articles (posted once a month) exploring the history of body modification. Last month ‘Extreme Bodies’ started off with a discussion of the traditional practice of female genital surgery, and this month looks at the practice of foot binding in China.

Bone Breaking Beauty

Perceptions of ‘beauty’ differ over time, and from culture to culture. Throughout history people have strived to achieve ‘beauty’, often with severe health consequences. Tales such as modern day breast implants rupturing, and ribs being broken as a result of wearing corsets in the 19th century are commonplace. However deliberately breaking bones in the pursuit of beauty is something we may have difficulty understanding in today’s society. The ancient Chinese tradition of foot binding involved just this, and at the time tiny ‘lotus flower’ or ‘golden lily’ feet were not only considered beautiful, but also determined women’s role and status in society.

Foot binding was a practice that was carried out on young girls for around a thousand years, until it was made illegal at the beginning of the twentieth century. It was thought to have started out as a practice only carried out by the elite, as a way of illustrating their higher status in society. However by the 11th and 12th century it became popular in families of people of all social classes. Only girls from the poorest families, who needed women as well as men to be able to work the fields, did not go through this process

Foot binding occurred between the ages of 4 and 7. It was thought this was the best time as young girl’s bones were still flexible. Also they were mature enough to understand they had to go through this period of intense pain in order to become women, meet the ideal of feminine beauty (at the time), and to gain status within a male dominated society.

It was during this time that daughters would often bond with their mothers, as their mothers imparted knowledge about female survival, and they grew to understand how their mothers had gone through the same pain. Going through and surviving the process of foot binding became a rite of passage for young girls, and demonstrated patience and selflessness, which were considered important qualities by prospective husbands.

The process involves wrapping young girl’s feet in tight bandages so they would not grow past 3 to 6 inches. In preparation the foot was soaked in hot water and massaged to soften it up. Then the toes of the feet were turned under and pushed against the sole of the foot, to form a concave shape and were bound with linen strips. The big toe would be left to ensure the girls still had some balance. Every couple of days the binding would be taken off and rebound even tighter. The girls were also encouraged to walk, so that their weight would crush the feet into the desired shape. In Lisa See’s illuminating novel ‘Snow Flower and the Secret Fan’ the central character, Lily, describes going through the process:

“The bindings were then removed, and Mama and Aunt checked our toenails, shaved calluses, scrubbed away dead skin, dabbed on more alum and perfume to disguise the odour of our putrefying flesh, and wrapped new clean bindings, even tighter this time.”
If they were bound right the four small toes of each foot would break within the first year, and in time the bones in the arch of the foot would also break:

“One day, as I made one of my trips across the room, I heard something crack. One of my toes had broken. I thought the sound was something internal to my own body, but it was so sharp that everyone in the women’s chamber heard it. My mother’s eyes zeroed in on me. “Move! Progress is finally being made!” Walking my whole body trembled. By nightfall the eight toes that needed to break had broken, but I was still made to walk. I felt my broken toes under the weight of every step I took, for they were loose in my shoes. The freshly created space where once there had been a joint was now a gelatinous infinity of torture.”
From ‘Snow Flower and the Secret Fan’ by Lisa See 2005

The result over time was ‘lotus feet’ which would fit into tiny lotus shoes.

Each rebinding of the feet would be accompanied by bleeding, and peeling of the skin and rotten flesh. The very nature of foot binding affected the circulation of blood to the feet, and that could result in toes completely dying and falling off. In some cases the foot would die altogether, which would leave a smell that stayed with them for life, as well as excruciating pain. The increased risk of infection and gangrene could, and often did, ultimately lead to death.

The health consequences of foot binding were likely to continue into adulthood. Women would often suffer from lower back problems resulting from their body weight being borne by their heels, which would jar their spine. There was almost more likelihood of falls, and studies have suggested women with bound feet had lower bone density, so were more likely to suffer from broken bones.

It was believed the smaller a woman’s feet the more desirable they were to prospective husbands. They were therefore able to marry into a good family and command a good bride price. This was important to ensure the families status in society, and provide security. A girl with a three inch sole would be considered more attractive than a girl who was a natural beauty, but had big feet. Indeed women without bound feet were the subject of ridicule, and were thought to be freaks. The practice became so prominent that families would demand a woman with tiny feet when looking for a wife for their sons.

There are many theories and explanations as to why the practice of foot binding was so popular and carried on for so long? One being that it was an erotic turn on for men. It was reported that seeing and holding small feet, would have the same effect on Chinese men than seeing a firm young bosom would have on European men. The disfigured female foot was often the centre of foreplay, and men would caress their wife’s slippered feet. Ancient love manuals illustrated many ways of playing with a woman’s bound feet, and the delights and beauty of bound feet was also the subject of much poetry of the time. Women with bound feet appeared fragile and delicate, and walked as if they were floating. Their feet were hidden under beautifully embroidered shoes which gave a sense of mystery. All these elements were considered erotic, and increased the allure of the female.

Another theory is that foot binding was a form of social control over women. Women who had their feet bound were more easily controlled by their husbands. Women with bound feet couldn’t walk long distances without aid, and were therefore confined to home, meaning they were less able to be independent and this ensured their subservience to their husbands. At the time women were considered to be second class citizens, with their only purpose in life being to be a wife and a mother of sons. It is argued that foot binding was a practice which reinforced the idea of women as a commodity, and suggested they had no use in productive work.

When foot binding was outlawed, women were ordered to remove bindings, and this was met with a mixed response. It had after all been part of Chinese culture and history for as long as people could remember, and ideas and beliefs were unlikely to change overnight. Many women, especially in rural areas, still believed they would be unable to find husbands with big feet, and continued the practise in secret. By doing this they risked becoming social outcasts, and being fined or punished.

It has taken a long time for foot binding to become a part of history, as opposed to an integral part of Chinese life, and there are still a few women around today with bound feet. Their feelings about the custom are divided. Some talk about it with a sense of pride, while others recall their experiences with anger and resentment, and feel although they had to do it to guarantee their futures, it ultimately lead to much suffering.



I would like to thank Lisa See for giving me permission to reproduce a couple of paragraphs from her book (for this blog posting). For anyone interested in Chinese women’s history I would recommend reading Lisa’s novel ‘Snow Flower and the Secret Fan’; which offers a great insight into the lives of women in 19th century China. It follows the friendship of Lily and her ‘old same’; Snow Flower, and how they communicated by passing messages, written in an exclusively female secret language called ‘nu shu’, on a silk fan. Coming from different social and economic backgrounds the story follows Lily and Snow Flower as they go through foot binding, arranged marriages, the birth of their children, disease, war, and family tragedies at a time when women were regarded as subordinate in a male world.

Snow Flower and the Secret Fan by Lisa See 2005 is published by Bloomsbury.

Feeling Peckish?
Ditch the sugar and fat and pick a smart snack

For many of us, our busy lives mean when the mid morning hunger strikes, we often grab whatever is easy to hand, which is all too often crisps, chocolates, biscuits and cakes. However reaching for these snacks everyday can mean we are consuming too much fat, sugar, and salt. So what are the possible health consequences of eating too many of these snacks and what can we eat instead?

Too much fat
In order to understand the effect of too much fat on our health, it’s necessary to understand the different types of fat. There are three main types: Saturated, Polyunsaturated and Monounsaturated, and on top of these; Trans-fatty acids are a by product of the process of hardening of liquid oils to make foods such as margarine. It is an excess of saturated fats (found in fatty meats and diary products), and trans-fatty acids (found in many baked products) which can lead to health problems. The liver uses these trans-fatty acids and saturated fats to produce cholesterol, particularly low-density lipoproteins (LDLs) or ‘bad’ cholesterol. Therefore an excessive dietary intake of these fats can raise cholesterol levels in the blood, and contribute to problems such as heart disease.

Too much sugar
Consuming lots of sugar is linked to tooth decay and weight gain. On top of this it has no nutritional value. Consuming sugary snacks can provide us with an instant energy boost; however this is due to blood sugar levels rising too rapidly which in turn can lead us to feeling hungry again very soon, craving more sugar, and feeling more lethargic than we did before. Regular consumption of high sugar snacks and foods has been linked to depression anxiety and mood swings, constant fatigue and lack of energy, and ultimately the onset of diabetes. Any diet containing lots of processed foods is likely to be high in sugar. As well as being in cakes, sweets and fizzy drinks, sugar is often high on the ingredient list of many ready meals, pizzas, canned products, cereals, and even bread.

Too much salt
The recommended daily level of salt is less than 6g a day. However we can be consuming more salt than we realise, as salt is added to many of the foods we buy. From soups, sauces and ready meals to breakfast cereals and even bread, it’s difficult to find food without added salt.

Eating too much salt can cause too much fluid to be retained in the tissues, which in turn can raise blood pressure, increasing the likelihood of developing heart disease or suffering from a stroke.

The Danger foods
Cakes and pastries are often high in saturated fats and sugar, and sometimes can have more calories than a main meal. Having a cake as an occasional treat is however preferable to opting for low fat varieties, as they are often full of extra additives which replace the natural flavours that the fat provides.

Crisps are also high in fat and salt. If you can’t live without crisps why not substitute them for crisps made from other root vegetables such as parsnip and beetroot.

Beware of Cereal bars
To satisfy a sweet tooth, many people pick cereal bars believing they are a healthier option. However cereal bars are often laden with sugar. Be come label aware, and pick cereal bars where sugar appears after most of the other ingredients on the list. Sugar can also be listed as glucose or dextrose.

Everything in moderation
Dark Chocolate is okay
Studies have shown dark chocolate can actually have health benefits including improving heart health. This is due to the presence of antioxidants called polyphenols found in cocoa; the main ingredient in dark chocolate. Polyphenols can help reduce the levels of ‘bad’ LDL cholesterol in our blood. Look for chocolate with at least 70% cocoa solids in the ingredients. As chocolate is still quite high calorie, two squares a day are sufficient to get these health benefits.

Smart snacks
Choose fruit and vegetables
A survey undertaken by the Food Standards agency in 2007, found many people still weren’t managing to eat the recommended five portions of fruit and vegetables a day.

Eating fruit or vegetables, as a snack is one way of achieving these recommended levels.

When choosing fruit, picking a rainbow of colours through the week helps ensure a range of vitamins minerals and antioxidants. There is an amazing variety of fruit available. Instead of just picking the ever popular bananas, apples and oranges, why not try snacking on; cherries, kiwi fruit, pineapple and berries.

Raw vegetable sticks dipped in hummus also make a great snack.

Nuts and seeds
Although nuts and seeds are quite a high calorie food, a small handful is normally sufficient to ward off hunger pangs till lunch, and they are a healthy addition to your diet. Nuts and seeds are full of protein and fibre, and a rich source of vitamins and minerals. Pick from almonds (rich in calcium), pistachios, and cashews which have the lowest fat content, or Brazil nuts; one of which a day provides the daily requirement of the mineral selenium. Sesame seeds are a rich source of zinc, and sunflower seeds contain pectin, which removes toxins and heavy metals from the body. Try to opt for non salted varieties of seeds and nuts.

Pick a low GI snack
The glycaemic Index (GI) is a way of classifying carbohydrate foods according to their effect on blood glucose levels.
A food with a low GI provides the body with a steady release of energy, and leaves you feeling fuller for longer.

Low GI foods contain:

Dried apricots (the GI of fresh apricots are higher)
Apples and pears
Low fat fruit yogurt
Peanuts (a small handful is enough, as nuts are high in calories)
Raw root vegetables
Whole grains such as rye, brown rice and buckwheat
Beans (why not have a small slice of rye bread with hummus)



For more information on eating a healthy nutritionally balanced diet look at:

www.foodstandards.gov.uk

www.eatwell.gov.uk

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as;

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C
Food your miracle medicine by Jean Harper
The food pharmacy by Jean Harper
500 of the most important health tips you’ll ever need by Hazel Courteney

Extreme Bodies

In my article; ‘An exploration of an obsession with body image’ (February 2008), one of the areas I explore is the rising popularity of plastic surgery. In 2006 the British Association of Aesthetic Plastic surgeons reported a 31% rise from the previous year, in plastic surgery procedures, and an almost 90% rise in liposuction procedures. However body modification is not just a modern practice. Throughout history people have painted, pierced, tattooed, adorned and even reshaped their bodies.

This week sees the beginning of a series of articles (posted once a month) exploring the history of body modification. ‘Extreme Bodies’ starts off with a discussion of the traditional practice of female genital surgery. In coming weeks I will be exploring such areas as foot binding, and the history of adorning and illustrating our bodies.


Female Circumcision and Infibulation
For centuries in many parts of Africa and the Middle East, the practice of female circumcision and infibulation has been a rite of passage for young girls. Even though it is now currently illegal in many countries, it is still reported to be widely practised.

The procedures performed on young girls differ from community to community. Circumcision involves the removal of the clitoral hood (with or without excision of the clitoris). Often the procedure would include the removal of the labia minora (the inner lips of the vulva). Infibulation is the practice of sewing together the labia majora, (the outer lips of the vulva) to partially seal the vagina and leave only a small opening.

The day of these procedures were celebrated by the families, and considered to be more important than their wedding day. It was widely believed these procedures would make a woman clean, beautiful, presentable, and able to satisfy her husband. The only people who didn’t undergo these practices were prostitutes, and members of outcast or ‘slave’ groups.

At the time unmarried women were seen to have no rights or status in society, and without undergoing these procedures they were seen as unmarriageable. A girl’s virginity was considered essential when arranging a marriage, and often mothers would regularly check their daughter’s bodies to ensure they are still sewn up tightly. The tighter a girl was sewn up the more marriageable she was.

One belief is that the reasoning behind these practises was that women were assumed by nature to be sexually promiscuous, and could not be trusted to control their sexual needs. These practices are reported to dampen their sex drives, as well as their sexual sensitivity. It was also thought up until a few decades ago, that the clitoris was a dangerous part of the female anatomy, and could prove fatal to a man if it touched his penis.

Circumcision and infibulation was carried out before girls reached menstruation and quite commonly as early as age 3. Practitioners with little medical knowledge would perform the practise without anaesthetic, using sharp instruments such as razor blades and scissors. It is reported these instruments were used on several girls in a row without being cleaned, which would often lead to infections and increased the possibility of viruses such as HIV being passed on. Other possible health consequences of these practices include pelvic complications, and recurrent urinary tract infections. The onset of menstruation also created problems such as blockages, and a build up of clots, due to the vaginal opening being too small.

However a girl’s lot did not end here, as soon after menstruation marriage would be likely to bring further pain. In some communities she would be cut open to allow access by her husband, and then sewn up again afterwards to ensure fidelity. With high birth rates a woman would be cut open and re-sewn many times during her reproductive years. In other communities, this did not happen and the consummation of the marriage as well as childbirth would cause tearing and extreme pain.

Until the second half of the 20th century, female circumcision was relatively unheard of in the West. It wasn’t until the 1950’s and 1960’s that African activists first brought it to the attention of the Western world. It then took until the late 1970’s for organisations such as the World Health Organisation (WHO) to issue an official policy statement on female circumcision. Much discussion then ensued, and in 1984 African women’s organisations met in Dakar, Senegal, and formed the Inter African Committee against Harmful Traditional practices (IAC), with members from over 20 countries. IAC has been proactive in educating many communities in Africa of the harmful effects of female circumcision.

With the resulting debate and political movement surrounding female circumcision, some organisations have adopted the term ‘female mutilation’; this however has received much criticism. The main criticism is that African cultural practices are being assessed using a western perspective. Many African women have perceived the political outcry as condescending and disrespectful towards their culture. One anthropologist suggested these discussions have seemed to objectify African women as ignorant and powerless, while Western women are seen as in control. The question could be asked do African women perceive Western women as in control when they put themselves through medically unnecessary cosmetic surgery, such as breast enlargement to increase sexual desirability.

From our Western cultural viewpoint, female circumcision and infibulation is seen as a barbaric practise, which deprives women of sexual sensitivity and pleasure, and can have serious health consequences. However it has been an integral part of the cultural and ethnic identity of many African and Middle Eastern communities for centuries. For women in these communities circumcision is part of their life, it’s a coming of age ritual which is celebrated, and the belief circumcision is essential for a woman to be a pure and good wife, is not likely to be influenced or changed by political condemnation.

Similarly a legal approach does not seem to be proving effective. Traditional cultural beliefs are so strong, that where countries in Africa have tried to outlaw these practices, there has been little enforcement of these laws. Often this has lead to women crossing borders in order to still receive the procedure, or them carrying out circumcision and infibulation in secret, often with less hygienic conditions.

An approach using public information campaigns, and working with women to highlight the possible health consequences of female genital surgery may be more useful. One example of this is happening in Nigeria, where midwives and health visitors are being trained to work with women from religious groups and social clubs, to teach them about the possible harmful effects of circumcision and infibulation. This approach has also had some success in one area of Kenya, where an alternative ritual ceremony for young girls has been developed which does not include any genital surgery.

What is certain is that beliefs that have been built up over centuries are going to take time to change. One major barrier to the success of any education/information campaigns is the socioeconomic dependency of women on men in these communities. There is unlikely to be any substantial change without improvements in women’s status in society. However ideas and beliefs do change over time, and working with affected women and men, treating them with respect, and educating and informing them of the health consequences of genital surgery, it becomes more possible to bring about positive change, and for people to start saying no to harmful traditional practices.

For more information look at:

The Inter-African Committee on traditional practices: http://www.iac-ciaf.com/index.htm

The Female Genital Cutting Education and Networking Project: http://www.fgmnetwork.org/index.php (visit their bookstore for a wide range of books on the subject)

One book I would recommend is ‘Possessing the secret of Joy’ by Alice Walker: a novel about the life of a woman called Tashi and her experiences of female circumcision.

In memory of my Dad

Lawrie Hooper

who died peacefully in Treliske Hospital (Cornwall) on Wednesday 14th May 2008 aged 72 years. Soulmate of Jo, and much loved father of Jacqui and Simon, and loved Grandad to Tamsin, Alice, Megan, and Cleo.

This poem was read at my Dad's funeral:

Do not stand at my grave and weep,

I am not there I do not sleep.

I am a thousand winds that blow.

I am the diamond glints on Snow.

I am the sunlight on ripened grain.

I am the gentle autumn's rain.

When you awaken in the mornings hush,

I am the swift uplifting rush

of quiet birds in circled flight.

I am the stars that shine at night.

Do not stand at my grave and cry,

I am not there, I did not die.

Anon

This poem became widely known when it was found on a soldier who died in 1989 in Londonderry, Northern Ireland. He kept it on him to be passed on to his parents in the event of his death. It was at first thought that he himself may have written it, but since has been attributed to many authors including the Native American Hobi tribe, and Mary Frye. The author however remains a mystery.

Jax writers spot will return with another article in a fortnight

There will be no posting this week on

Jax writers spot

due to a death in the family.

Super-nutrients
Out of the sea

Seaweed has been a part of the staple diet of people in coastal areas for centuries. In Scotland, a 6th century poem refers to monks collecting dulse (a type of seaweed), for inclusion in their diet. In the Orient it has been used to wrap sushi and dried fish, as well as being added to soups and stews. Knowledge of the health benefits of seaweed has been passed down from generation to generation among coastal people, and now seaweed has also become the subject of much scientific research.

A study undertaken by Newcastle University in 2005 suggested that seaweed could be a valuable weapon against obesity, heart disease, and diseases such as bowel cancer. Following on from last fortnights article; ‘Super-nutrients, Out of the water’, which looked at blue-green algae from freshwater lakes, this article explores the reported health benefits of seaweed.

What is clear is that seaweeds are a powerhouse of nutrients including; essential fatty acids, amino acids, minerals such as calcium, sodium, magnesium, potassium, iodine, iron and zinc, and vitamins such as B1, B2, B6, folic acid, Vitamin A, (beta-carotene), pantothenic acid, and Vitamin C, K and E. Weight for weight seaweed contains more calcium than cheese, and more iron than beef steak.

The choice of seaweeds on offer can be confusing. There are three types: brown, green and red. Kelp is a generic term applied to brown seaweed which includes; kombu, arame, hijiki, and wakame. Red seaweeds include dulse, nori, and carragheen and green seaweeds include sea lettuce.

So what are the reported health benefits of seaweed?

Detoxification
Seaweeds contain alginates which have to ability to attract and absorb heavy metals onto their surface, and excrete them from the body, thus making it a useful addition to the diet to help with detoxification.

Stimulates metabolism
Kelp in particular is a rich source of Iodine, which is required to produce thyroid hormones which help to regulate the body’s metabolism. Therefore seaweed can be useful for people with an under-active thyroid. If you are trying to lose weight and not managing to lose the pounds, despite consuming fewer calories than you need, it could be a sign of an under-active thyroid.

Weight loss
As well as seaweed’s iodine content, which could help with weight loss in the case of a sluggish metabolism, studies have also found fucoxanthin, an ingredient in brown seaweed, can reduce the accumulation of fat particularly in the abdominal area. Fucoxanthin is a pigment which gives brown seaweed its characteristic colour, and therefore red and green seaweeds do not have the same properties.

Skin, hair and nails
Stresses of everyday life such as pollution and bad eating habits can result in vitamin and mineral deficiencies, which often manifest in the skin. Problems such as dryness, loss of firmness and broken capillaries could be helped by eating nutrient rich seaweed. The detoxifying qualities of seaweed can help cleanse the skin, and the essential fatty acids can help maintain the suppleness and elasticity of skin. Seaweed is also reported to help with tissue renewal, and alongside anti-inflammatory qualities this can have a positive effect on facial wrinkles.

It is also suggested that the nutrients in seaweed nourish the hair. It is said that the thick lustrous hair of the Japanese is most probably due to their seaweed rich diet. The benefits of seaweed have been recognised for a long time by the beauty industry, and there is a wide range of skin and hair care products containing seaweed.

The high mineral content of seaweed, especially calcium and magnesium, is essential for bone health. This could explain why the first noticeable effect of including seaweed in your diet, is often nails become stronger.

Digestive health
Seaweeds contain high levels of fibre which protects the membrane of the stomach and intestine against carcinogens, and helps clear the digestive tract of unwanted cholesterol and salt. With modern day diets being typically full of refined and processed foods, many people lack dietary fibre. The Newcastle University study put forward that adding alginate, extracted from seaweed, to cakes, burgers, and high fat foods, the fibre content of food could be increased.

Heart health
High cholesterol levels and consuming too much salt, is often linked to incidents of heart disease. However, as mentioned above, seaweed can help with the elimination of salt and cholesterol from our bodies. It is also suggested that including seaweed in the diet could help lower blood pressure. Research from Kyoto University found that the fibres from brown seaweed had the ability to lower blood pressure in animals. Although this study was done on animals a 25 year study of people living in Okinawa, whose population are known for living the longest compared to other areas of the world, supports their findings. Many of the Okinawans eat seaweed as part of their daily diets, and it was found they had low levels of cholesterol and low levels of homocysteine (a chemical which damages the heart).

Anticancer
As far back as 1981 Dr Jane Teas from the Harvard school of Public Health suggested the inclusion of seaweed in their diets may be why Japanese women have significantly fewer cases of breast cancer than women in other areas of the world. It is thought the reason for this may be that seaweed contains a polysaccharide called fucoidan which is believed to cause cancer cells to self destruct. One study in Japan administered fucoidan on to cancer cells in a laboratory dish and the cancer cells were virtually wiped out within 72 hours. A study in The United States found that kelp lowered levels of ‘oestradiol’ which is a form of oestrogen, which may also decrease the risk of developing oestrogen-dependant diseases such as breast cancer.


The best way to get the benefits of seaweed is to include it in your diet, and there are many ways you can do this such as:

• Using kelp flakes as a replacement for salt to season foods.
• Add small strips of seaweeds such as nori to salads.
• Use seaweed to wrap around vegetables and rice to make homemade sushi.
• Add seaweed to stews and soups. When cooking beans, seaweed will improve the beans digestibility by reducing the chemicals that cause flatulence.
  

However if you really don’t like their taste then seaweeds can be brought as a supplement. Similar to blue-green algae discussed in last fortnight’s article, seaweed is a complete food, so the nutrients are bio-available and more easily absorbed by the body. One reservation would be if you decide to take a supplement it’s important not to take more than the recommended dose. Taking excessive amounts could lead to health problems due to taking too high levels of certain vitamins and minerals.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: Information in this article is not intended to replace the advice of your doctor, who should be the first port of call with any of the mentioned health conditions. I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as;

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C
Food your miracle medicine by Jean Harper
The food pharmacy by Jean Harper
The A-Z of Nutritional Health by Adrienne Mayes PH.D

Super-nutrients
Out of the water

In recent years the subject of nutrition has made its way from books and health food stores, to being the subject of many news stories and television programmes. People are realizing the saying ‘you are what you eat’ means exactly that. Unfortunately in today’s society, with many of us living such busy lives we still reach for the ready meals, and fast foods.

The best way to make sure we get all the nutrients we need is to plan and ensure we eat a variety of foods, but in reality many people do not have the time to plan and prepare a nutritionally balanced diet every day. Once eating healthily becomes a habit, it does become less time consuming, and the benefits of a healthy nutritious diet are often quickly recognisable.

If however you feel you are not managing to get all the nutrients you need from your food, taking a multi-nutrient supplement could help prevent deficiencies brought about by imbalances in your diet. They may also be useful for people experiencing high stress levels, people on a restricted diet, smokers and drinkers, people who are very active, the elderly, people with poor appetites, and for anyone feeling generally run down.

There are many good multi-nutrient supplements available; however another alternative could be to take a supplement in the form of a food, as nutrients in food are more bio-available, which means they can be better absorbed by our bodies. So where can we find such a food?

The answer may come out of the water. Promoted by Gillian McKeith among others, blue-green algae have been described as one of the most nutrient rich complete foods, and it is claimed they can provide nearly all of the body’s nutritional needs.

So what are the health benefits of taking algae? With many varieties of blue-green algae, how can you decide which one to choose? This article will explore the most readily available algae; Spirulina, Klamath Lake algae, and Chlorella.


Spirulina

Reported uses
Boosting energy levels
Regulating blood sugar levels
Promoting healthy skin, hair and nails
Strengthens immune system

Description
Spirulina is a blue/green algae which grows in mineral rich lakes in warm climates. It is concentrated source of nutrients including; B vitamins, vitamin E, minerals such as magnesium calcium and zinc, antioxidants, amino acids including all eight of the essential amino acids, beta carotene, and essential fatty acids. It is also the highest source of protein of any other plant food. Its dark green colour is attributed to spirulina (along with the other algae), containing three times more chlorophyll than any other plant.

How it works
How spirulina works is really down to it being a powerhouse of nutrients which provides a digestible immediate complete food. It provides B vitamins which play a role in releasing the energy from our food, and therefore is useful for anyone with busy lifestyles to promote vitality. Spirulina’s ability to regulate blood sugar levels is likely to be down to the presence of vitamins important for this function such as B3 and E. It also provides nutrients essential for a healthy immune system such as, beta carotene which has been shown to boost white cell activity, and high levels of zinc which is considered to be one of the most important nutrients for immune support and function.

Spirulina is also high in Chlorophyll which absorbs energy from the sun to facilitate photosynthesis in plants. It is claimed in humans it has anti-inflammatory, antioxidant and wound healing properties. It is suggested chlorophyll is a powerful detoxifier and can help with the uptake and delivery of oxygen around our bodies.

The fact that spirulina is a nutritionally complete food, and has a high protein content, may be why so many dieters say it helps curb appetite, however there is a lack of scientific evidence to support this.

Reservations
The biggest reservation is that there is a small possibility of purchasing spirulina which has been sourced from a contaminated lake. Therefore it is important to check out the source and quality of spirulina you purchase. If a company does not provide information on the safe guards it takes to ensure quality, it is probably better to shop elsewhere.

There are no known contraindications, as spirulina is essentially a complete food providing nutrients which work in synergy with each other. If however people take extremely excessive amounts of spirulina, they could experience health problems due to taking too high levels of certain vitamins and minerals.

Klamath Lake Algae

Reported uses
Boosts mental clarity
Detoxifies the body
Strengthens immune system
Balances bodies PH levels
Cell protection

Description
Klamath Lake algae is found in the volcanic bed of Lake Klamath in Oregon America, which is in such an isolated area that pollution isn’t a problem, and there are strict controls to ensure it stays that way. Therefore it is a good choice for anyone worrying about contamination of algae, and wanting assurance of quality. Similar to spirulina, it is high in protein and contains all of the essential amino acids, plus non essential amino acids, antioxidants, vitamins including the B vitamins, minerals, trace elements, and chlorophyll. Klamath Lake algae are also very high in Omega 3 and Omega 6 essential fatty acids. It is another complete food that can be taken by anyone who feels they need top up their intake of nutrients.

How it works
The different algae seem to have similar quantities of the same nutrients, and therefore there is no need to repeat how they may help support the immune system, and boost energy levels.

One of the benefits of Klamath Lake algae is likely to be of great interest to anyone over the age of 40. Klamath Lake Algae contains peptide molecules, which encourage the growth of glycogen and neuropeptides needed to nourish nerve cells and enhance brain activity. It is also claimed that regular use of Klamath Lake algae helps balance the body, in particular the female hormones.

As with the other algae, Klamath Lake algae has a good level of beta carotene, known to be a potent free radical scavenger. It appears to block the process by which cells can turn malignant. Studies have found that beta carotene is more likely to protect cells if it is acquired through food rather than supplements, making algae a good choice to top up on beta carotene.

Reservations
There has been some worry expressed over the ecological damage that harvesting might cause to the lake. However as blue-green algae are so prolific they can produce every twenty minutes, and therefore any algae harvested is easily replaced by the next day.

Chlorella

Reported uses
Cleanser and detoxifier
Balances PH levels of body
Strengthens immune system
Reducing cholesterol
Aneamia

Description
Chlorella is another blue green algae, which is cultivated in man made filtered fresh water lakes. It is also rich in nutrients including; protein, vitamins, minerals such as zinc and iron, amino acids, antioxidants, essential fatty acids, carotenoids and chlorophyll.

How it works
Again chlorella is a rich source of chlorophyll which also helps with cleansing and detoxing, as it binds with heavy metals and other toxins and excretes them from the body. Chlorophyll also stimulates the production of red blood cells; combined with its iron content this makes it useful in protecting against anaemia.

It is suggested that the chlorophyll, magnesium, and omega 3 oils content of chlorella may also help guard against heart disease, and help lower blood cholesterol levels.

With the consumption of processed foods and fizzy drinks, our bodies are often too acidic which can cause health problems such as arthritis, fatigue, yeast overgrowth, and premature aging. As with the other algae, chlorella is very alkaline and it can help to reduce acidity and balance the body’s PH levels.

Reservations
As chlorella is so high in nutrients the main reservation is if anyone takes extremely excessive amounts of chlorella, they could experience health problems due to taking too high levels of certain vitamins and minerals.


Whichever algae you choose, they seem to only differ very slightly in the quantity and type of nutrients they contain, and therefore they will generally all have similar health benefits. What is clear is that they are a complete food providing us with nearly all of the bodies nutritional needs, and as these nutrients are provided in the form of food, they are more bio available than taking supplements.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as:

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C

How do you tell the quality of your supplements?

The sale of vitamins, minerals, and herbs is big business, and once you know which supplement may help you, buying them is easy. Quality supplements are more likely to be effective. But how do you assess quality?

Gone are the days, when the only place to buy your vitamins, minerals and herbs, was at the local health food shop. Where friendly staff could help you pick out a product. They could tell you which brand used only organic ingredients, and which brands were standardised to ensure consistency of strength.

Nowadays supermarkets and the internet are the main outlet for supplements. For many people, it has become more convenient and often cheaper to buy them in this way.

If you’re not buying your supplements at the local health food shop, how do you determine if they are a quality product?

1/Check the ingredients

Maria Holzamer, is a medical herbalist from Bio Health; a firm who sell herbal supplements that are ‘pure fill’, meaning the only ingredient is the pure herb. She says;

“Read the labels, and check there are no unnecessary ingredients, such as sugar, artificial colours, and flavours. These are not necessary.”

When shopping on the internet, if the company you are looking at does not list all the ingredients of their products, it is probably best to look at another company that does.

2/Be sceptical about Quality statements

Manufacturers do not have to prove the quality of their products. It is easy for supplement providers to say that their products are, ‘high quality’. However if they offer no evidence, to back this up, then this is just an unsubstantiated claim.

If however a Quality statement tells you how their product is produced, how they pick their ingredients, and what standards they expect, then the bets are they are serious about providing a good quality supplement.

3/Look for supporting information on products

Taking your time, to look around the site of a potential supplement supplier, is always worth doing. The more information a supplement supplier provides about their products the better. Look out for information on:
· Ingredients
· Safety, such as possible contraindications with other medicines.
· Recommended daily amounts.

4/Is there access to any research on the supplement?

If a supplement provider has links to research about their products, or better still they do their own research, or they have experts you can contact, then this would suggest they are concerned with providing an effective product.

5/Look at the price of the supplements.

Paul Chamberlain, Technical director at Solgar says:
“Ultimately you get what you pay for. Price is a good barometer when looking for quality products.”

If you can get a years supply of a supplement for £1.99, then the quality of that product is likely to be dubious.

Ensuring the quality of your supplements is likely to take a little time and effort. Through researching different providers, you can check ingredients, compare products, ask questions, and determine the best one you can afford.

This article was published in Vitality Matters, a free Cornish Health and Wellbeing magazine in May 2007.

Time for a
green spring clean?

As an asthmatic throughout my childhood, I was very pleased that in my early twenties my asthma disappeared. However after using a well advertised oven cleaner, I struggled to get to the doctors with a severe asthma attack. After around five years with no asthma symptoms, I was understandably very upset it had returned and with such vengeance. The doctor suggested the cleaner may have re-sensitised my lungs. Many cleaning products contain chemicals known as volatile organic compounds (VOCs), which when used, release chemicals that can cause breathing difficulties and trigger asthma. The strong smells and ingredients of many of these products have also been linked to people suffering from headaches and skin rashes, while other studies have suggested links between certain chemicals in cleaning products and infertility. If they have this effect on our health, then what sort of an effect do they have on our fragile environment?

Many of the chemicals used in cleaning products do not bio-degrade and therefore build up in the environment. Greenpeace have undertaken a number of studies looking into the effect of these chemicals on our environment, and have detected toxic chemicals in house dust, and rainwater. Another study found, man-made toxic chemicals present in the bodies of polar bears, thousands of miles away from the source. Links made between individual ingredients in some cleaning products, and damage to the environment, include a link made between phosphates and an overgrowth of algae in lakes that can kill aquatic life.

The good news is you don’t need to use these chemical laden products to have a fresh smelling, clean, sparkling house. While there are many companies producing environmentally friendly cleaning products, they can often be more expensive. However you do not need to spend a lot of money to clean naturally, and can clean just about anything with a few basic household ingredients:

White vinegar
Vinegar is already known and used for cleaning windows (using a 50/50 mix of water and vinegar); however it has many other uses. Vinegar is an extremely effective multi surface cleaner; it cuts through grease, and as it’s an acid it can be used to attack lime scale. For lime scale on taps soak some cotton wool in vinegar, secure round the tap with an elastic band, and in a couple of hours the lime scale should come off easily.

Bicarbonate of soda
Often shortened to ‘bicarb’; bicarbonate of soda has a multitude of uses around the home. It is extremely effective at neutralising smells; it can be sprinkled on smelly carpets and left for a while before vacuuming. Leaving an open box of bicarb in your fridge can keep it smelling fresh, and you can reduce the whiff of smelly shoes by sprinkling bicarb inside them, and shaking off the excess powder in the morning. Burnt on food on casserole dishes, can be removed by filling the dish with hot water and a tablespoon of bicarb, and leaving it to soak. Due to its fizz when mixed with water it can also be used to unblock drains.

Salt
Salt is mildly abrasive which makes it a good ingredient in a scouring solution. It is also a mild disinfectant. Salt mixed with lemon juice or vinegar makes a great scrub for wooden chopping boards.

Lemons
Like vinegar lemons are acidic, and can cut through grease and lime scale. It can also be used as a bleach in the laundry. Try mixing lemon juice with bicarb to clean brass, or with salt to clean copper. Lemon juice and salt is very also effective at removing rust.

Olive oil
For polishing wooden furniture, mix olive oil with a few drops of white vinegar, which will nourish it and give it a lovely shine.

Tea tree and Lavender oil
To make any cleaning solution smell nice, add a few drops of an essential oil of your choice. Tea tree and Lavender are good ones to pick as they are known for their antiseptic qualities. Instead of using air fresheners, which are one of the biggest culprits causing allergies such as breathlessness and headaches, try burning essential oils. They may cost a few pounds to buy in the first place but last for ages.


As illustrated above different combinations of ingredients are good for cleaning certain surfaces; i.e. salt and lemon for wooden chopping boards. However you could make up your own good all round cleaning solution by mixing:

1 ½ cups of bicarbonate of soda mixed with a cup of water
2 tablespoons of lemon juice or white vinegar
½ a drop of essential oil

A few extra natural cleaning tips:
Wooden floors can be cleaned using two brewed tea bags cooled to room temperature.

To remove chewing gum from carpets, rub with ice cubes in a plastic bag, till it goes brittle and then lift it off.

To remove fingerprints on walls, dab firmly with a chunk of white bread.

Remove dust from the leaves of plants and nourish them, by stroking them with the inside of a banana skin.

Run a cup of white vinegar through a dishwashing cycle when empty for a weekly clean.

To remove rust from knives, stick them in a raw onion and wriggle about a bit to activate the juice.

Boiling tartare sauce in water can remove the rainbow effect on aluminium pans.

Water water everywhere
But what water should we drink?

We all need water. Water makes up over half of our body weight and is vital for our bodies to survive; it helps regulate body temperature, it provides a means of transport for nutrients to travel to organs and oxygen to cells, and helps remove waste. As water is lost from our bodies through urine and sweat, it is recommended we drink 1.5 litres of water a day to keep ourselves hydrated. Not drinking enough water, and allowing ourselves to become dehydrated, can lead to tiredness and contribute to health problems such as headaches, constipation, kidney stones and urinary infections.

Where we get our water from, however, is the subject of much debate. Organisations such as; Friends of the Earth, and the Green party, have voiced their concerns over the growing use of bottled water and its impact on the environment. A recent episode of Panorama; ‘Bottled water; who needs it’ broadcast on the 18th February 2008, reported that in the UK last year we spent nearly £2 billion on bottled water.

The main argument against buying bottled water is the impact the bottled water industry has on the environment. Panorama put forward that producing and delivering a litre of bottled water, uses a hundred times more greenhouse gases than producing a litre of tap water. Transporting water over many miles, can be seen as an unnecessary waste of natural resources. Evian one of the most popular brands of bottled water is transported from France, and we are even buying water that has to travel from as far as Fiji, while a third of Fijians don’t have access to clean running water themselves.

On top of the environmental impact of transporting water, water is often packaged in plastic. According to Waste Watch; an environmental charity dedicated to reducing and reusing household waste, we produce twenty times more plastic than we did 50 years ago, and its estimated only 7% gets recycled. Most plastics are non-degradable and could take hundreds of years to break down.

So why do so many people opt for bottled water? Despite the Drinking Water Inspectorate (DWI) saying that tap water is perfectly fine to drink, the quality of water does seem to differ depending on where you live. Regional newspapers across the country, have reports of residents who have complained their tap water is cloudy or smells and tastes of chemicals. A recent report in the Worcester news, for example, reported that many residents of Droitwich found their tap water undrinkable because of a chemical taste. Looking at the DWI’s report of ‘Incidents in England and Wales 2006’ there were around 100 reported problems with tap water quality. Reported incidents range from contamination with E coli, to excessive amounts of chemicals such as; bromate, phosphates, and chlorine in the water, and a large number of cases of discolouration of water supply. In these situations it is understandable that people do not want to drink the tap water, and reach for the bottled water instead.

However bottled water may not be any safer to drink. The source of bottled water varies, it can come from natural springs and in some cases it can just be purified tap water. All water contains minerals which may be good for us, but as bottled water is subject to fewer controls than tap water, some brands can have excessive amounts of certain minerals which can be bad for us. There have, for example, been links made between high levels of sodium in some bottled water, and an increased risk of high blood pressure and strokes.

The production of plastic bottles also involves the use of potentially harmful chemicals, and there are many claims these chemicals can leach from the plastic into the water they contain. One example comes from a study undertaken by Professor Shotyk of Heidelberg University, which was published in the ‘Journal of Environmental Monitoring’ in January 2006. Shotyk’s study found traces of antimony, a chemical used in the production of some plastic bottles, in some bottled water. Although the traces were below official recommended levels, small doses of antimony can make you feel ill and depressed, while larger quantities can cause violent vomiting. Professor Shotyk himself said he would never drink bottled water again.

So what options does that leave people whose tap water is not pleasant to drink? For anyone not happy with the quality of their tap water an option may be to invest in a filter jug or filter system. It is claimed that filtering water can remove chlorine, trace heavy metals such as lead, and bacteria that can cause tummy bugs.

One of the main arguments against water filters is that they also add to unnecessary waste, as the cartridges which are made of plastic need to be changed monthly so they don’t become a breeding ground for bacteria. Many companies such as Brita, who have been producing water filters for over 40 years, have taken this on board and their cartridges are 100% recyclable. They provide a freepost address to send used cartridges, however they are then sent to Germany for recycling, which again uses unnecessary resources. Other companies such as Aqua Select produce filter cartridges which are refillable so there’s no plastic cartridge to throw away every month.

However we get our water, water is essential to life. Despite reported incidents affecting water quality, tap water seems the safest option, as the controls it has to undergo are more stringent than for bottled water. Apart from occasional incidents, impurities found in tap water, at worse, affect its taste, odour and colour and can make it unpleasant to drink, and this may be sorted out by filtering water. Ultimately as consumers we have a choice, we can choose to buy bottled water or we can choose tap water (filtered or not). However not opting for bottles may not only reduce the impact on the environment, but the impact on our pockets as well.



Links for more information:

For water filters with refillable filters see:
http://www.guardianecostore.co.uk/ or Green Shop Offering Eco Friendly Alternatives - Natural Collection

For DWI’s information leaflet on tap water look at:
DWI - Information Leaflets - Tap water
For the DWI’s report of incidents with tap water supply in 2006 look at:
http://www.dwi.gov.uk/pubs/annrep06/Drinking%20water%202006%20-%20Incidents%20in%20England%20and%20Wales.pdf

Berry berry good for you

To make sure we eat the recommended five portions of fruit and vegetables a day, as creatures of habit we quite often pop bananas, apples, oranges, and maybe the occasional pineapple and watermelon into our shopping basket. However there is now an amazing range of fruit we can choose from, including berries. Although they are often quite expensive, just one cup of berries can provide us with all the super-healthy antioxidants we need in a single day.

Antioxidants help to prevent the formation of free radicals. Free radicals are atoms or groups of atoms that cause damage to our cells, impairing the immune system, and possibly leading to infections and degenerative diseases such as heart disease and cancer, they are also thought to accelerate the aging process. Free radicals are produced in a number of ways; such as exposure to environmental pollutants like tobacco smoke and exhaust fumes, and cooking food at too high a temperature, common when frying food in hot oil or barbecuing. By destroying free radicals antioxidants are useful to help detoxify and protect the body.

Berries also contain high levels of phyto-oestrogens which are beneficial for female reproductive health. They can be helpful with erratic periods, PMS, and menopausal problems.

There is an amazing choice of berries, and as well as being available fresh, we can find them in juices, smoothies and even bags of frozen berries. This article will explore the health benefits of some of the available berries.

Goji berries are the one of the latest foods to be promoted as a super-food. Demand for the small red dried berry, has seen it go from only being available in health food shops, to finding its way to our supermarket shelves.

Also known as wolfberry, the Goji berry has been used in traditional Chinese medicine for hundreds of years for the treatment of kidney and liver problems, and for lowering cholesterol and blood pressure. It is also claimed to be anti-aging, immune boosting and beneficial for the skin and eyes. The berries do indeed contain a powerhouse of nutrients such as:

• 18 amino acids including all of the eight essential amino acids
• Essential fatty acids
• Vitamins, such as; C, A, E, B1, B2, and B6
• Minerals, such as; zinc, iron, copper, calcium, germanium, selenium and phosphorus
• Phytonutrients, such as polysaccharides which help the immune system work effectively
  

However the main reason for Goji berries becoming known as a super-food, is most probably due to the claim that they are the richest source of antioxidant cartenoids of all known foods.

Traditionally in Chinese medicine, Goji berries have been eaten to increase sex drive and enhance fertility. There is even an old Chinese proverb which warns men not to eat Goji berries if they are travelling away from home. Unfortunately there is a lack of research confirming whether, or how, Goji berries can increase libido. It is thought eating the berries increases androgen levels in the blood. Androgen deficiency in men is thought to cause lowered sex drive, erectile dysfunction, and a low sperm count. The Goji berries affect on fertility, has however been the subject of recent studies. Findings from a study undertaken by Ningxia Medical College in China in 2002, found that polysaccharides present in Goji berries prevented damage to testicular cells and could indeed assist in the treatment of infertility.

It is also claimed that Goji berries can assist with weight loss, mainly due to them containing a number of essential vitamins and minerals needed to keep our metabolism in good working order. The metabolic rate is the rate which the body converts food into energy, the faster your metabolic rate the more efficiently calories are burned and less fat is stored. It is claimed that the polysaccharides present in the berries actually increase the metabolic rate.

It does seem that Goji berries are a very healthy addition to any shopping list. The downside is that Goji berries are very expensive, at the time of writing a 200g bag of Goji berries was £6.38 at Tesco. Also as they are carried thousands of miles from China to reach our stores, so they add to our carbon footprints. We have already become used to consuming bananas and oranges which need to be imported, and the environmental impact of ‘food miles’ is indeed quite worrying.

So can we get the same health benefits from our native berries? As previously mentioned we can get all the antioxidants we need from just one cup of berries a day, and there is a good choice of berries available native to the U.K.

Raspberries are a good source of vitamin C, zinc, calcium, magnesium, manganese, phosphorus, potassium, copper, omega 3 fatty acids, vitamin’s B2 and B3, and they also provide high amounts of fibre in the seeds, which can help control cholesterol levels.

In addition raspberries contain antioxidant flavonoids, which are also antimicrobial and can be useful in preventing the overgrowth of certain bacteria and fungi in the body, such as the yeast candida albicans, which can cause vaginal infections, and may contribute to irritable bowel syndrome.

Raspberries astringent qualities are beneficial to the whole digestive tract. Eating the berries can help with upset stomachs and diarrhoea, and raspberry leaf tea can help with nausea in pregnancy.

Raspberries are a good food for anyone watching their weight. A punnet contains on average 122 calories, contains no fat, and has a low glycaemic load (GL), which means they provide you with energy for longer. Raspberries also contain the highest levels of Zinc of all fruits, which can help the metabolism work effectively and help balance blood sugar levels.

Zinc is important for a healthy immune system, skin health and healing, and growth and development. It is also suggested Zinc is important for mental health and function. Zinc deficiency has been implicated in learning difficulties, dementia, ADHD, and depression. A lack of Zinc has also been associated with lowered testosterone which is essential for male sexual function. One study found that in men with both low testosterone and low sperm counts, the sperm counts were on average 2.5 times higher after seven weeks of zinc supplementation (60mg a day).

Blackberries are an excellent source of antioxidants. In general the darker the berry, the more antioxidant strength they have. They also contain good levels of folic acid, potassium, calcium, iron, beta-carotene, magnesium, phosphorus, fibre, and vitamin C and E. As a bonus they can be picked for free around the countryside from late August to October.

Blackberries are full of the antioxidant anthocyanin, which gives them their black colour, and can strengthen blood capillaries and improve circulation to the brain. Alongside their high levels of vitamin C and E, which can help protect the brain from cognitive decline, they are a good choice for helping to maintain good brain health and mental function.

Strawberries contain more Vitamin C than oranges, and its estimated just 10 strawberries provide 192% of our recommended daily amount. They also contain, vitamin A, B6, K, folic acid, beta-carotene, potassium, iron and fibre.

Swedish botanist Linnaeus, who specialised in medicinal plants recommended strawberries as a cure for arthritis, gout and rheumatism. He cured himself of gout by eating only strawberries, which probably worked due to their cleansing and detoxifying properties. Strawberries high iron content is also useful for anyone suffering from fatigue or anaemia.

According to Dr David Lewis, a cognitive neuropsychologist, combining strawberries and chocolate is a recipe for happiness. Together they offer a pleasurable feel good taste sensation. Scientists believe the folic acid and iron content in strawberries, may boost our mood by enabling serotonin to be transported more efficiently around the body. Chocolate contains tryptophan which the brain needs to make serotonin. Read more about the mood enhancing effects of strawberries and chocolate on: Food for Thought: Why Strawberries and Dark Chocolate Make for the Happiest Easter Ever



There are so many berries to choose from, and there are many health benefits to including them in your diet. They are all full of antioxidants which can help fight infections, and prevent degenerative diseases such as heart disease and cancer, as well as helping us stay looking and feeling younger for longer. Eating a mixture of berries can ensure you get a full range of health benefits.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as;

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C

An exploration of an obsession with body image.

With the growing obesity epidemic in this country, losing weight has become big business, and programmes on healthy eating and how to lose weight, such as ‘You are what you eat’ and ‘Diet Doctors’ are rarely off our screens. However a problem that isn’t as well recognised is the growing number of people who are developing an obsession with their body image, and have a less than healthy relationship with food. Underlying a negative body image is often insecurity and low self esteem, and seeing constant images of thin and beautiful people in the media adds to feelings of shame, guilt and body-dissatisfaction.

In a recent survey undertaken by Grazia magazine, of the 5000 respondents, 7 out of 10 women said life would improve if they had better bodies. The survey found that many women had taken drastic measures, such as fasting and laxative use to try and lose weight. It concluded that on average, the women who took part, worried about their bodies every fifteen minutes. Generally it seems women are very critical and unhappy with their body shapes. Wanting to be slim and tone up is not a problem, but having an abnormal relationship with food which can lead to developing eating disorders is.

Women are constantly faced with unrealistic female body images, from on the catwalk, to in magazines, and on the television. Even when out shopping, women often find they are trying on clothes next to posters of size four models. Our current fixation with body image is unhealthy; many women are influenced greatly by these constant images of slenderness, which in turn affects their lives by condemning them to a life of constant regulation, transformation and ‘beautifying’ practices. The pressure to alter, modify, and transform women’s bodies to meet the cultural ideal affects how women eat, dress, and attend to daily rituals such as putting on make up, removal of body hair, and covering up bodily odours with deodorants and perfumes.

So why do we try and change our bodies and appearance? And why aren’t we able to be happy with ourselves the way we are?

Early feminist ideology argues that men’s desires are considered more important than women’s, and that women’s bodies are seen as objects which are sexualised for the convenience of men. However why we are so fixated with how we look, is likely to be far more complex than this.

French philosopher Michel Foucault (1926 – 1984) put forward that in society ‘discourses’ and truths are produced which act as a set of rules. He saw many women as conforming or ‘normalising’ to these rules. Through this discourse, categories are created such as beautiful, ugly, fat, thin, and women readily place themselves in these categories.

He suggests discourse changes over time. The idea of a perfect female figure for women to aspire to has changed over the years. The ‘ideal’ figure has got thinner and thinner over time. What was considered as an ideal body in the 1960’s is now thought of as a fuller figure. It could be argued that the ideal figure for women to normalise to, is now so thin they have no feminine curves, and are beginning to emulate the straighter figure of men.

An ‘inspecting gaze’ aids this normalisation, as surveillance has a disciplinary effect ensuring each individual is conforming to the norms. Being forever conscious of the gaze, often leads to women trying to make themselves acceptable objects for viewing. Whether a woman feels they are desirable or worthwhile is decided upon by how they internalise other people’s perceptions of themselves.

This ‘inspecting gaze’ can come from both men and women, and it would be quite unlikely for someone to say honestly they’ve never looked at someone and made judgements about their appearance. A survey undertaken by New Woman magazine in 2001, found that women felt under more pressure from other women to look good than they did men. 85% of respondents said other women were more likely to criticise them on their looks, while just 15% said men were likely to criticise them.

I believe Foucault’s theory has a lot of credibility. While I was at University I put on weight, and went up to a size 16. When I saw people I hadn’t seen for years, I was affected by how they saw me. They may have said ‘You look well’ or ‘Oh you’ve changed your hair colour’, however in my mind I felt they were being polite by not saying I’d put on a lot of weight. I’ve always had a slightly rebellious streak, questioning why I should conform to authority, however in this case I felt I wanted to conform, I wanted a thin body again. My intellectual reasoning was overridden by the ‘gaze’ and the discourse suggesting the norm was to be thin. By getting caught up in this dominant discourse I was also perpetuating it, and contributing towards my own objectification and the objectification of others.

While diet programmes on television point out the importance of trying to live a healthier lifestyle, by applauding women who have slimmed down and commenting on how beautiful they are, the dominant discourse that thin is alright and fat isn’t is reinforced. Women are constantly being pressurized not to leave their bodies in their natural state, maybe with a rounded stomach and a few wobbly bits, instead they are encouraged to alter and modify their bodies with exercise and diet.

This dominant discourse and the resulting pressure to be slim and toned, can lead to many women developing unhealthy relationships with food, and also contribute towards the growing problem of exercise compulsion. ‘Supersize vs Superskinny’ on Channel four is one programme that is starting to bring this problem to our attention. In last nights programme (5th February 2008) ‘superskinny’ Amy Jo who avoided carbohydrates and had an intense exercise regime, weighed in at 7st7lbs. Having to swap diets for a week with ‘supersize’ Andy, Amy Jo was presented with a takeaway curry which she described as her worst nightmare. After the first day she was sure she had some overhang over the top of her trousers. However she did start to address her fear of food, and by the end of the week she was managing to finish off the meals she was being given. The Grazia survey suggests that is not just a small minority of women who have a fearful relationship with food. Many women are constantly thinking ‘shall I eat or not eat’ and if they find themselves 2lbs heavier when stepping on the scales, it can ruin their day.

After three months Amy Jo had only put on 5lbs, while Andy had managed to lose over 3st in weight. She mentioned that now she was eating more, she was able to run for an hour and a half which she couldn’t manage before. I’m unconvinced she actually managed to address her problem with body image, and maybe she was exercising more to compensate for consuming more calories. Exercise compulsion is another big problem for many women.

For some women, watching what they eat to achieve the perfect figure isn’t enough, and exercise offers a way to keep all their soft bodily bulges flat and firm. A compulsive exerciser may exercise one or two hours most days, and not give themselves a break even when they are feeling unwell. One of Amy Jo’s friends mentioned that if she went out and ate a meal, she would run to the gym the next day. For compulsive exercisers, if they miss a session they may make up for it by exercising longer and harder the next day, or by simply not eating. It could be argued that compulsive exercisers do not undertake exercise for fun or pleasure, but they do it to conform to the ‘rules’ and ‘norms’ created by the dominant discourse to be thin.

A combination of eating too little and exercising too much can be very dangerous for our health. As well as a risk of injury to bones joints and ligaments from excessive demands placed on them, if someone isn’t eating enough the body will resort to using muscle as a source of energy, so muscles can literally begin to waste away. Excessive exercise can also affect the balance of hormones in the body, and can place too much stress on the heart. For many women exercise is seen as a way of reversing the effects of eating, however they could be exercising their way to an early grave.

When not taken to extremes, exercise is an important factor in any healthy lifestyle. However often people are put off exercise because of their negative body image; they feel ashamed of their bodies, and don’t want to expose themselves especially in front of fit people. In a bid to lose weight, at University, I started using the Gym. I was exercising purely because I felt fat and that went against the dominant ‘norms’. Although I enjoyed the exercise when I got going, I also felt that exercising in the University gym made me feel worse about my body. I was often the biggest person there, and with all the slender bodies surrounding me, using their disciplinary gazes, I felt I had no right to be there, and felt the gym was a place for thin fit people

Another big factor in the problem we have with body image, as a society, is the increased availability of plastic surgery and procedures which can change the way someone looks. With celebrities being constantly photographed for a rise of magazines obsessed with celebrities lives and body shapes, they are under a lot of pressure to stay looking good. However by buying into the nip and tuck culture, this in turn puts increased pressure on others who are unhappy with their body image.

Television programmes such as ‘Ten Years Younger’ and ‘Cosmetic Surgery live’ illustrate the worrying trend of women normalising themselves to the dominant discourse, by going under the knife to alter their body shape and appearance. These programmes take advantage of the vulnerabilities of women obsessed with physical perfection, and these procedures are becoming seen as a normal step beyond the beauty salon.

With plastic surgery Cher has transformed her body into a symmetrical, youthful looking, conventional body, which has become an ideal for other women to strive towards. Plastic surgery is often portrayed as being a choice that women can make. Cher has created a body she wanted, which could be seen as her being in control of her body. However it could also be argued she has just conformed to the dominant discourse. While I was a size 16, when seeing Cher, the older woman, looking thin and youthful, I felt I was not trying hard enough. My body did not match up with my perception (created by discourse) of the ‘ideal’ body. I succumb to my hunger, and I prioritized studying and family over exercise, and felt I was not in control.

As Cher has taken measures to stay looking young, many older women are also falling into the trap of chasing external youthful looks. As we get older our metabolic rate slows down, we are more likely to lay down more body fat, and inevitably we develop wrinkles. A survey by Top Sante magazine of 2000 women found that many women over 40 were unhappy with their bodies, and would consider plastic surgery. The British Association of Aesthetic Plastic Surgeons reported a particular rise in anti-ageing procedures in 2005, with a 42% rise in facelifts, and a 50% rise in eyelid surgery. The survey also suggested many older women were developing eating disorders because they hated the way they look. It seems we no longer want to age gracefully, but we want to manage the way we age.

Women exercising and losing weight could be interpreted as them being in control of their lives; however it could also be argued that with so many women suffering from eating disorders, exercise compulsion and self criticism that they are not in control at all. Often women who are thin do feel they are in control of their bodies. However in order to keep their slender figures they need to repress feelings of hunger, watch what they eat, and exercise to keep all the soft bodily bulges flat and firm. They become in effect slaves to the ‘rules’ and ‘norms’ created by the dominant discourse.

Foucault suggests that resistance to these discourses, known as counter discourses, can produce new ‘truths’ and ‘knowledge’. An example of discourse changing over time could be illustrated by the changing views of single parenthood. As recently as the 1950’s, single parents were considered ‘fallen women’, and were often pressurized to give their babies away. In today’s society single parenting is much more acceptable, with many women choosing to have babies on their own.

The good news is, that many counter discourses are developing. ‘Supersize vs Superskinny’, for example, is challenging the idea that thin is alright and fat isn’t, by highlighting the health risks of obsessive dieting and exercise. On top of this advertising campaigns by companies such as the Body Shop and Dove, are using models with a range of body shapes and sizes. The Body shop’s ‘Self esteem policy’ believes people should be proud and happy how they are, and do not use models who are very thin or very young.

Dove’s award winning ‘real beauty’ campaign has shown other retailers the effectiveness of depicting realistic body images, and as a result Revlon has followed suit by dropping celebrity endorsements, and instead searching for ‘real’ women to front their campaigns. Dove’s campaign has included undertaking a study of 3300 girls and women, called ‘Beyond Stereotypes, Rebuilding the foundation of beauty beliefs’, which highlights the problems as a society we have with body image, and suggests we can help change this. By using real women the Body Shop and Dove are presenting a counter discourse. They both hope to promote real natural beauty instead of the unrealistically thin images normally associated with modelling.

Television programmes such as ‘LK today’ and ‘This Morning’ are also choosing to be part of the counter discourse, by using models of varying shapes and sizes in their fashion features. As previously mentioned the idea of the perfect figure has changed, and over time it has got thinner and thinner. With more and more people promoting a counter discourse, maybe in time women will become happier with the way they are, and love and celebrate their individuality, lumps and bumps, wrinkles and all.