There's a certain magic in the night
Seasonal health and mood; trendy supplements exposed; ideas for the C word; OMG it finally happened; spotlight on my big brother (well, one of them); from the dog basket – frisbee love affair.
“Sometimes, the most productive thing you can do is rest in the darkness and wait for the light to return.” — Unknown
It’s funny how our mental and physical health can change with the seasons. At the time when the clocks go back for winter (now), some people become more melancholy and depressed as the dark evenings descend, but some people are positively elated by it, seeing only cosy nights in, candles, pumpkins, stews, and the arrival of Christmas.
Are these changes physiological or psychological? Likely a bit of both. Shorter daylight hours can very much affect our brain chemistry, or perhaps some people just don’t enjoy feeling “hemmed in” by early darkness — I’m definitely one of them! Those who love the cosiness might have warm memories of coming home to a toasty fire, with marshmallows on sticks, after school, while I would have preferred to throw on some scruffy clothes and go out to play in the garden!
As for physical changes; we tend to be confined together indoors much more and in that way it’s easier to spread bugs and viruses. We may also be less active because there are fewer daylight hours in which to go for walks or runs (at least if you are female), and the weather is a little more challenging, although it can also be crisp and beautiful. Central heating comes on and dehydrates us, and we start to lack fresh air, with all the windows being closed. On top of it all we can gain excess weight with the seasonal eating and not moving much (but that’s why Nuush is here).
Support your immune system with Nuush
No matter how you feel about it, we’re all in cosy season now, and there are plenty of brilliant and lovely ways to make the most of it. Get natural daylight into your eyes in the early morning, spend time outdoors in the daytime walking or running, walk in the woods and enjoy a ‘forest bathe’, eat lots of beautiful winter vegetables, go to bed earlier and hibernate for the night!
Around this time, I notice some people leave Nuush, probably for a free rein to eat all the wintry comfort foods as Christmas approaches. But come January, they return, and we get back on track together. Others stay to enjoy the seasonal loveliness on our plans, especially the famous Nuush Christmas porridge—a tradition that begins every December 1st. And they come out of the other side feeling as healthy as when they went in! We also share winter scenes from our countryside travels and generally keep each other warm and jollied-up through the colder months.
Come and join us this winter!
Trendy supplements of the moment
I said in the last issue that I would talk about the current trendsetters in supplement world. As most of you know, I am not supplements’ hugest fan, although they can have value in some cases. My approach is more ‘food-first’. The supplement industry is not very well regulated, and supplements can be bought online from all over the world, which introduces another layer of ‘prang up’.
Anyway, let’s go:
Lion’s Mane and Reishi mushrooms
The claims are that supplementing with Lions’ Mane or Reishi mushroom, in powder or pill form, will improve cognitive and neurological function, inflammation and mood. Lion’s Mane is also put forward as being beneficial for gut health and Reishi is claimed to benefit cancer treatment (alarm bells), diabetes and liver health.
These mushrooms have been used in traditional medicine for centuries, particularly in East Asia, but that was/is mainly in their fresh form. However, most of the scientific research has been in-vitro (in a lab, in a dish, not on humans) or in animals (mainly mice); the human studies have been very small, very short-term and have used different extracts and dosages. In the case of Lion’s Mane studies have mainly focused on groups of people who already have cognitive decline. So you can see that research has a long way to go here.
Reishi mushrooms are a bit more ‘suspect’ than Lion’s Mane, and some cases of liver toxicity have been reported – quite opposite to the health claims. They’re not safe to take with blood thinners, or in pregnancy. I dunno, this stuff makes my toes curl!
My view is that eating real (edible) mushrooms (including Lion’s Mane) is the way forward. There is plenty of evidence to back up fresh mushrooms’ health benefits. Eat a good variety if you can get hold of them. Did you know that they contain beta-glucans? Yes – the same stuff you find in porridge oats that benefits the gut. They provide fibre, vitamins, minerals, prebiotics and anti-oxidants, and they taste nice in a risotto, stir fry, curry, fry-up, salad or on toast with garlic butter. And you don’t get that out of a jar :-)
You can get these grow your own mushrooms kits - better than supplements!
Creatine
Creatine is a popular dietary supplement widely used in the fitness and sports community, primarily for its potential benefits in enhancing exercise performance and increasing muscle mass. It is a naturally occurring compound found in small amounts in certain foods (such as meat and fish) and made by the body from amino acids. You tend to find creatine being used by seasoned athletes/body builders who feel they will get that bit of extra ‘gain’, having trained hard already and got ‘gains’.
When it comes to non-exercisers, or more recreational exercisers, there is growing interest in its potential benefits for cognitive and neurological function as. well as muscle preservation, metabolic health (like blood sugar control), and management of some chronic conditions like fybromyalgia.
All sounds good eh? Well yes, sort of, but it can also disturb kidney function, cause dehydration and interfere with medications. There are also very few robust long-term studies on it.
My view is that its benefits can be had through a healthy diet and lifestyle, and there is little point in taking it unless you have already spent a good long time changing what, how much and when you eat and have worked on your fitness, sleep and mental health in non-supplement ways. A bit like the advanced gym-goer who has put the effort in to build a great fitness base and may just be looking for relatively small additional gains. No point supplementing with it alongside a poor diet, poor body composition, a sedentary lifestyle and lack of sleep and connection.
Tell you what is more effective, getting a personalised sports nutrition plan or personalised nutrition plan.
Pumpkin seed extract
Pumpkin seed extract, purportedly high in antioxidants, has shown potential health benefits across several areas, particularly prostate and urinary health; though more research is needed to fully establish its effects. The most scientific evidence is around prostate health, with some larger (but not large) trials showing modest benefits but less-potent benefits than pharmaceuticals. The other reported benefits do not have robust scientific evidence behind them. The studies have been small and not carried out in humans. Some say that the oil/extract promotes hair growth in people with a certain type of alopecia or hormone-related hair loss, but again the evidence is very weak.
There are few actual downsides to taking a pumpkin seed supplement, but as with all oil-based supplements the quality can be suspect. Oils degrade over time and if kept in poor conditions.
My view is that the properties of pumpkin seed oil are abundant in real foods such as nuts and seeds, healthy oils such as olive oil, fruits and vegetables, whole grains, legumes and herbs and spices. Again, a healthy diet wins the day, especially as part of a healthy lifestyle with regular physical activity, good sleep and social connection. The Mediterranean diet ticks all the boxes and tastes nicer than pills and potions.
Did I come across a bit negative? :-D
Look away now if you don’t like the C word!
I heard someone say today that CHRISTMAS is in nine weeks. Not again, please! Oh well, I thought I’d help a bit by giving you some gift suggestions with a better C word – cookery…
For cooks who love Indian food: Dishoom cookbook and ingredients selection £49.99
For the sourdough baker in your life: Le Creuset cast iron bread oven £245 (IKR but lasts a lifetime)
For people who adore Omega 3 and collecting tins: Sardines and anchovies £15.95
Delicious white balsamic vinegar: Giuseppe Giusti 15yr white balsamic £15.95
Beautiful oven gloves: Sophie Allport linen olive oven glove £32
It’s official
Five years later, it’s finally happened—I’m a qualified Nutritional Therapist! Someone recently asked how I felt about it, and I replied, “Still not good enough.” I’m seeing that self-doubt as a positive; it motivates me to keep learning. But truly, after going through such an intense, in-depth degree course, I feel more than equipped to practice nutritional therapy. The course was so rigorous that, at times, I wondered if I was actually training to be a doctor!
This depth is important because nutrition and lifestyle play a crucial role in a holistic approach to healthcare. Nutritional therapy stands alongside, but doesn’t replace, conventional medicine, focusing on the root causes of symptoms, which is so valuable. Unlike many healthcare settings, we have the time to explore each client’s unique situation, looking deep into their history, symptoms, environment and lifestyle. And we always work responsibly within our scope, “red-flagging” and referring clients to other healthcare professionals when needed. We’re here not to diagnose or treat diseases as a doctor would, but to support health, minimise or reverse symptoms, and help people avoid and recover from disease through diet and lifestyle.
I have a few weeks breathing space now, in which time we will carry on setting up our new NT offering on the website, before I start a six-month course in nutrition for people who have cancer – something I would like to specialise in.
Thank you to all of you who have been so wonderfully supportive and encouraging this past five years. You are lovely people. Sorry to everyone I have neglected. And thanks to the University of West London for such brilliant course content.
And don’t forget to drop me an email if you would like to be added to the waiting list for Nutritional Therapy, starting in January! It’s hello@nuush.co.uk - I can’t wait to support those who are already on the list.
Mean time, our wonderful Med-diet-based plans will still be here and keeping everyone healthy and well-nourished!
One for a cosy night
This creamy squash risotto will fill you with gorgeous beta-carotene which, as every Grandma will tell you, helps you to see in the dark! Perfect for all that leftover pumpkin you’ll have hanging around this week too.
The A-team
I often have to pinch myself at the luck of having two of the most brilliant people ever working with me. I say it a lot, but without Iain and Thomas Nuush would have blown up years ago. While I’m kinda OK at the nutrition :-) I am absolutely hopeless at keeping the books and making websites and doing all the tech stuff. And that’s where these two keep the flames alight BIG TIME at Nuush. I love them both very much; well, Iain is my brother so that goes without saying, but Thomas is also like a brother to me, and I’m going to tell you all about him in the next edition.
But I want to start with Iain. He’s been my big brother since I was born (one of two big brothers, and both the best). He is steady as rock, and the only person I really listen to when it comes to taking orders! Not that he’s bossy, I just never want to disappoint him. He’s a Capricorn and (though he doesn’t believe in any of that stuff) I think very typical of the sign – ultra responsible, practical, realistic, loyal and reserved, and likes fishing (not sure if that’s a Capricorn thing but seems to fit their personality). He is the ‘calm and sensible’ to my ‘impulsive and chaotic’, and that’s one reason he is such an asset to Nuush. He also went to the London Business School a long time ago, and I think that must have given him a good grounding, so he got the job!
Another thing I love about him is his quietness, but behind that quietness there is someone who thinks deeply about loads of different stuff and has opinions and knowledge about them, he just doesn’t push the opinions. I am so grateful for the fact that he never minded dragging his little sister around with him back in the day, and he was always there. Even though he did play some tricks on me like offering me a big glass of Coke which turned out to be a big glass of malt vinegar after I’d taken a couple of huge gulps. Also saying he’d give me 50p if I drank some greasy washing up water, and then not paying me when I did. These things have formed me and given me resilience, ha ha! Iain is also a great cook, something my mum instilled in all of us (my other brother Greg is a trained chef and my sister taught me how to make ratatouille in the days when it was virtually unheard of in the UK; it is now my signature dish). Iain is also a lovely dad to his two girls.
I dread the day when he might say he’s had enough of un-whirling my chaos. I don’t know what I would do without him, in business and in life, seriously unthinkable. So I’m not going to think about it.
Here he is, love him. He also loves hill walking in the Lake District (or the Lady-Strip as Rory used to call it).
From the dog basket
Moss has a new frisbee, and surprisingly, for a collie who is frightened of most toys, he has become inseparable from it. Within about five seconds of its arrival it was covered in mud and soaking wet, and it now goes everywhere with us. His other new pastime is less endearing, it involves chasing hares, but luckily the gorgeous creatures can outrun him, even though he gets up to about 30mph. It all gives me the collywobbles, even the best recall in the world doesn’t seem to touch the sides. But he and Lottie (who was also a hare chaser in her youth) console themselves with the odd rabbit or deer leg they somehow manage to grub up from the fields and hedges, and Evie joins in, although most things they find are about three times her size. Moss has also become terrified of hedgehogs, which is unfortunate as the garden is has been full of them at night, until recently (hopefully they are now safely tucked up in some cosy leaves somewhere). They are all over the moon when Rory pops in to say hello, they miss their brother since he moved in with his girlfriend (they miss her too!).
We’re now well into the season of ‘muddy car’. There is literally no point in me ever having a new car, as mine is just a dog shed on wheels, caked in mud and stuffed with dog beds, bits of old wheat and the odd rabbit leg that finds its way in without me knowing. I dread anyone ever asking me for a lift. OMG. The old bus has done nearly 200,000 miles now and is going strong. I do manage to keep my house like a palace though, which is no mean feat with all these animals everywhere but I have a hot water shower-head plumbed in in the back garden, which helps loads. And at least I don’t have a chicken living indoors at the mo.
The cats are busy lounging in all the hotspots, demanding food, and deliberately knocking stuff off shelves. Inca fell madly in love with the new peg bag this week; she was very taken with it – absolute love at first sight. Shame she’s not like that with Emily-cat, who she insists on holding hostage in Rory’s old bedroom.
Scouts’ birthday came and went, and yes we saw white feathers – they always seem to appear at poignant moments, and whether it holds any truth or not I love to think it’s him showing us he is still here a little bit.
Until next time, love, health and happiness from all of us xxx
What a beautiful read… warmed my heart. Well done again you super star ⭐️
OMG : Did I see Nuush Christmas Porridge ! The best breakfast and should be on plan all year round ? 🙏