Sirtfoods For All

Sirtfoods For All

Sirtfoods could have favorable applications in other diets.sirtfoods

Many health-conscious people are committed to a certain style of eating, with the likes of intermittent fasting with the 5:2 and other diets, low-carb, including the Dukan Diet, paleo and gluten-free diets being especially popular. Whilst they don’t work for some, many vouch for them.

But how do Sirtfoods fit in with these other diets?

#  Sirtfoods are not only compatible with all other dietary approaches but can powerfully enhance their benefits.

# Eating a diet rich in Sirtfoods means that the calorie restriction of intermittent fasting can be less severe, yet the benefits can be the same if not greater.

# Low-carb diets that lack plant-based foods can be dramatically augmented by the inclusion of Sirtfoods.

# Sirtfoods are the typical paleo foods, containing the sirtuin-activating polyphenols that humans would have evolved eating and reaping the benefits from over a very long period of time.

# The top 20 Sirtfoods are naturally gluten-free making them a real benefit for anyone following a gluten-free diet.

 

How To Make And Steep Green Tea

How To Make And Steep Green Tea

green tea

Many advocates recommend drinking about three to four cups per day for the most anti-aging benefits of green tea, but even drinking one to two cups is a step in the right direction with this Sirtfood.

The standard way to brew green tea is to: 

Place your tea bag or high-quality tea leaves (purchase organic from a reputable company for the best tea) in your teapot.

  1. Heat or boil water, but don’t let it completely boil and become too hot, as this can destroy some of the delicate compounds found in green tea leaves. The “ideal” temperature for brewing green tea is between 160 degrees Fahrenheit to 180 degrees F (traditionally standard Japanese green teas brew at slightly higher temperatures). Pour hot water into the teapot to steep the leaves for only about 1–3 minutes. Larger leaves need more time to steep than finer, smaller leaves. At this point you can also add any fresh herbs you plan on steeping.
  2. Once brewed, pour a little tea at a time into each cup in order to have the tea’s strength evenly distributed. At this point, you can add some lemon juice or raw honey as the finishing touch.

There is authoritative source material on preparing green tea here

Because it’s used somewhat differently than regular green tea, directions for making matcha green tea are found below (note that directions can vary, so it’s best to read the label of the product you purchase):

  1. Fill the kettle with fresh, filtered water and heat to just short of boiling.
  2. Fill the matcha bowl or cup with hot water and pour out (to warm the bowl/cup).
  3. Add 1 teaspoon of matcha powder to the bowl or cup and 2 ounces of nearly boiled water.
  4. Whisk for a minute or two until it looks thick and frothy with a tiny bubble, then add 3–4 more ounces of water before drinking.

Enjoy the sirtuin-activating benefits.

Spice Up Your Sirtfood Diet With Bird’s-Eye Chillies

Spice Up Your Sirtfood Diet With Bird’s-Eye Chillies

chilliesThe Sirtfood Bird’s-Eye Chillies contain the major sirtuin-activating nutrients Luteolin and Myricetin.

Bird’s-eye chillies(sometimes referred to as ‘Thai chillies’) are one of the top 20 Sirtfoods and appear regularly in the receipe sections(here and here) of this website. If you are  not used to spicy food, it is suggested you start with half the chilli amount stated in the receipe, as well as deseeding your chilli before use.  You can adjust the heat to your preference throughout the diet.

Chilli originated in the Americas and has been part of the human diet since at least 7500 BC. Explorer Christopher Columbus brought it back to Spain in the 15th century and its cultivation spread rapidly through the rest of the world. Its pungent heat is designed as a plant defence mechanism to cause discomfort and dissuade predators from feasting on it, yet many relish adding it to their eating patterns.

There are more than 200 varieties, coloured anything from yellow to green to red to black, and varying in heat from mildly warm to mouth-blisteringly hot.

Bird’s- Eye Chillies boast much greater sirtuin-activating credentials than the milder standard chillies that are more commonly used.

Bird’s-Eye chillies are known for weight reducing qualities. They can play a key role in increasing the metabolism of the body by increasing your body temperature. Faster metabolism, proper digestion and waste expulsion, can decrease the chance of fat accumulation in the body.

The chemical compound present in Bird’s-Eye chilli which results in the burning sensation is called Capsaicin. The effects of this compound can vary among individuals. However, most common is a burning sensation of the mouth, throat, and stomach upon ingestion.

It’s not just the heat of chillies but the way they enhance the flavours of other ingredients.

Celery – A Very Healthy Top 20 Sirtfood

Celery – A Very Healthy Top 20 Sirtfood

celeryThe Sirtfood Celery(including its leaves) contains the major sirtuin-activating nutrients Apigenin and Luteolin.

There are two types of celery: blanched/yellow and Pascal/green. Blanching is a technique developed to reduce celery’s characteristic taste, which was originally believed to be too strong. Unfortunately, blanching reduces the sirtuin-activating properties. Green celery is, therefore recommended for use in the green juices and meals.

  • Choose celery with upright stalks that snap when bent. The leaves should be fresh and crisp.  When selecting celery, remember this rule of thumb: The darker the color, the stronger the flavor. Freshly chopped celery retains its nutrients much better than if you chop and store it even for a few hours. Steamed celery not only retains its flavor, but also most of its nutrients–up to 99 percent of them, in fact!  Store it in the refrigerator and use in 5-7 days. Make sure you do not freeze it.

Celery lowers cholesterol levels and arthritis pain, helps in weight loss, detoxifies the body, reduces high blood pressure, and promotes overall health in a vast number of ways. It is rich in vitamin C and hence extremely beneficial.

Celery is a plant of the Apiaceae family and is a plant, consumed as a vegetable, that can be found throughout the world, and as an integral part of certain cultures’ cuisine. Its origins most likely trace back to the Mediterranean and North African areas, since what is believed to be a rudimentary variety of species of celery was found in King Tut’s tomb, and a plant closely resembling celery is referenced multiple times in Mediterranean myth and history. The plant is now cultivated globally and is a part of every cuisine throughout the world.

For culinary use, it is most commonly found in soups and salads, or as a garnish to certain dishes. Also, it is commonly eaten as a snack, since it is quite filling, but not fattening.

Capers-A Powerful Little Sirtfood

Capers-A Powerful Little Sirtfood

Capers are crammed full of two major sirtuin-activating nutrients-Rutin and Quercetin.capers

If you are not aware capers are like salty, dark-green pellets and they are amongst the most under-stated of foods.

They are, in fact pickled flower buds, which grow in the Mediterranean before being hand-picked. When combined with the right ingredients they provide a distinctive and inimitable flavor to round off a dish with style. Bold, briny, and powerfully salty, they tend to fall into the same love-it-or-hate-it category as olives and anchovies. But, while saltiness may be their high note, capers—like olives and anchovies, for that matter—bring exceptional depth and character to cooked and raw dishes alike.  The great thing about capers is that they serve as flavor enhancers, flavor boosters.

  • Unopened flower buds of this shrub are picked and preserved in salt or pickled in vinegar as the culinary capers which are now enjoyed world-wide as garnishes or as pungent flavor additives to a large number of foods including sauces, salads, fish, meats, pizza toppings and hors d’oeuvres.

Health benefits of capers

  • Being flower buds, capers are, in fact, very low in calories; providing just 23 calories per 100 g. Nonetheless, this spice contains many phytonutrients, antioxidants, and vitamins essential for optimum health.
  • Capers are one of the highest plant sources of flavonoid compounds rutin (or rutoside) and quercetin. Capers, in fact, are a  large source of rutin; 100 grams contain 332 mg of this compound. Also, Capers are a very rich source of quercetin (180 mg/100 g) second only to tea leaf. Both of these compounds work as powerful antioxidants. Research studies suggest that quercetin has anti-bacterial, anti-carcinogenic, analgesic, and anti-inflammatory properties.
  • Furthermore, rutin strengthens capillaries and inhibits platelet clump formation in the blood vessels. Both these actions of rutin help in the smooth circulation of blood in the capillaries. It has found application in trial treatments for hemorrhoids, and varicose veins as well as reducing LDL-cholesterol levels in obese individuals.
  • The spicy buds contain healthy levels of vitamins such as vitamin-A, vitamin-K, niacin, and riboflavin. Niacin helps lower LDL cholesterol.
  • Furthermore, minerals like calcium, iron, and copper are also present in significant amounts. Their high sodium level is mainly due to the addition of sea salt (sodium chloride) in the brine.

Recipe using Capers

 Mediterranean Lentil Saladcapers

Ingredients

  • 1 cup French green lentils (Le Puy)
  • 1/2 cup very thinly sliced red onion
  • 1 cup loose parsley leaves
  • 1/2 cup loose torn basil
  • 8 – 10 sun-dried tomatoes halved or sliced
  • 2 Tbs. capers
  • 1/4 cup toasted pine nuts
  • 1/3 cup  extra-virgin olive oil
  • 3 Tbs. fresh lemon juice
  • fresh parmesan shavings (optional)
  • pinch of salt and pepper

Directions

  1. Cook the lentils in the great deal of water in a rolling boil, till tender but still toothy, around 30 minutes. Drain, as needed. Transfer into a large serving bowl.
  2. To the bowl, add the red onion, parsley, basil, tomatoes, capers and toasted pine nuts.
  3. In a smaller bowl, whisk together the oil, lemon juice, and also the pinch of salt and pepper. Drizzle dressing over lentils.
  4. Give everything a good toss. Taste it.  Add more salt or lemon juice as needed. Serve along with parmesan shavings if desired.

 

 

Do You Need To Supplement The Sirtfood Diet?

Do You Need To Supplement The Sirtfood Diet?

supplementUnless specifically prescribed for you by a medical or another health-care professional, a wide use of nutritional supplements is not recommended. With the Sirtfood Diet you would be ingesting a vast and synergistic array of natural-plant compounds that provide the benefits. You cannot replicate these benefits with supplements and in fact, some in high doses may interfere with the beneficial effects of the Sirtfoods.

But are there any nutrients that fall short in the Sirtfood Diet that may need topping up?  Whenever possible it is more advantageous to get the nutrients you need from eating a balanced diet rich in Sirtfoods, rather than in pill form. However,it is very difficult to get every single nutrient you need in optimum amounts, no matter how hard you try. The two nutrients you are likely to fall short of are Vitamin D (through the winter months) and selenium. Vegans will also have special nutritional considerations and these will be the subject of a later article.

Selenium-Supplement

  • What is it? Selenium is a trace mineral found in plants as well as some meat and seafood. The amount of selenium in foods is affected by how much selenium was in the soil they were grown in and how much the food has been processed.
  • Why do I need it? Selenium is essential for ridding the body of free radicals linked to premature ageing and the development of chronic disease. In fact, recent research suggests that selenium deficiency may be a major factor in the rise of heart disease and cancer over the last few decades. Although we only need a small amount of selenium to be healthy, deficiencies in it are becoming more common, due to poor soil conditions and increased reliance on processed foods.
  • How do I get it? Good sources of selenium are brazil nuts, cashews, peanuts, eggs, alfalfa, mackerel, tuna, garlic, oysters, wholegrain cereals and yeast.
  • The best way to supplement is in the form of selenium yeast and 50 to 100 mcg a day is recommended.

A range of selenium products is available. Information is shown here at the end of the page.

Vitamin D-Supplement

Vitamin D is a fat soluble vitamin that has a key role in helping calcium be absorbed in the gastrointestinal tract to support the growth and maintenance of our bones, as well as controlling calcium levels in the blood.

The signs for low vitamin D levels include low mood, feelings of fatigue, joint and muscle pain and muscle weakness.

Low vitamin D levels has also been linked to a number of other health issues including neurological dysfunction, heart disease, diabetes and some types of cancers although research into these associated disease states is in its early stages.

The biggest issue with low levels of vitamin D over time is that it puts our bone health at considerable risk. Low vitamin D results in high bone turnover, reduced bone density and an increased risk of fractures over time, especially in older people.While we can get vitamin D from a few specific foods including egg yolks, oily fish including sardines and salmon, fortified milks and some types of mushrooms, the amounts of vitamin D we get from food is relatively small, estimated at just 5-10 per cent of the total amount we require.

For this reason, sunshine is the primary source of vitamin D for most people. Vitamin D is produced in the body when our skin cells are exposed to ultraviolet B (UVB) light that we get from the sun.

And you don’t need to sit in the sun for hours to get the amounts of vitamin D you need.

The average person will need between 5-10 minutes of sunlight exposure in Summer, versus up to 30 minutes in Winter, while darker skin types may require more. While we often expose our arms, larger parts of our body such as our chest, tummy or back will benefit from sun exposure thanks to their larger surface areas.

You cannot diagnose your own vitamin D deficiency. Rather you will need a blood test from your GP who will determine what your vitamin D levels are. Low levels of vitamin D can easily be fixed via an oral supplements which is best taken at night. It is important to know that there are two types of vitamin D, Vitamin D3 (cholecalciferol) is produced by the human body in response to sunlight compared to vitamin D2 (ergocalciferol) which is not produced in the human body, but is created by exposing certain plant-derived materials to ultraviolet light and is not as well absorbed in the body as Vitamin D3. So make sure you purchase Vitamin D3 if you do need a supplement.

Vitamin D deficiency is therefore a major concern, on a global scale, with research suggesting that nearly half the world’s population may have less of this nutrient than they need.

Safe sun during the summer and a daily supplement of 1,000IU in the winter months will provide your vitamin needs.

See product availability information below.


 


Extra Virgin Olive Oil 10 Benefits You May Not Know

Extra Virgin Olive Oil 10 Benefits You May Not Know

extra virgin olive oilExtra Virgin Olive Oil contains the major sirtuin-activating nutrients Oleuropein and Hydroxytyrosol.

There is far more to extra virgin olive oil than meets the eyes and your taste buds. Stick to two tablespoons a day to get the antioxidants your body needs without overdoing it on the calorie front.

Traditionally boasting low cholesterol, fewer instances of heart disease and very little obesity, the Mediterranean diet has always been defined by the liberal use of extra virgin olive oil. The average Greek consumes 20 litres a year, compared with just 2 litres per person in most other Western countries , so what other secrets does this  top-20 Sirtfood contain?

1. It’s good for your sex life

No wonder the greatest lover in history was Italian: extra virgin olive oil may even improve your sex life. Casanova must have had excellent circulation for all those conquests; olive oil boosts circulation to all areas of the body, including those hard to reach erogenous zones.

2. Weight loss secret weapon

Twenty litres of extra virgin olive oil every year and most Mediterraneans still aren’t fat. According to Leandro Ravetti, Chief Oil Maker of the award-winning Cobram Extra Virgin Olive Oils, a diet rich in extra virgin olive oil can deliver greater and longer lasting weight loss results than a low-fat diet.

3. Diabetes deterrent

Eating extra virgin olive oil as part of a balanced diet can help prevent or delay the onset of diabetes. Ravetti says extra virgin helps “regulate and balance our insulin levels, so you’re not really having those spikes.”

4. Pain relief

Extra virgin olive oil also contains a substance called oleocanthal, which has anti-inflammatory agents, meaning olive oil is like a natural Ibuprofen. Research increasingly suggests inflammation impacts a number of chronic diseases, so olive oil’s anti-inflammatory properties grow more compelling all the time.

5. Skin saviour

Extra virgin olive oil helps with anti-aging, osteoporosis and skin damage. “One that’s proven is that it adds a protective coating on the skin, both through consumption and application,” says Ravetti.

6. Mental agility

Olive oil is rich in monounsaturated fat, which research suggests helps prevent or slow down the cognitive decline associated with diseases like Alzheimer’s.

7. It strengthens your immune system

Loaded with antioxidants – vital for strengthening and protecting your immune system – extra virgin olive oil may help you become more resistant to infection. This wide range of important antioxidants isn’t found in other oils.

8. It keeps your body running smoothly

It’s not just vehicles that benefit from a regular oil change; extra virgin olive oil contributes to the operational health of such vital areas as the stomach, pancreas and intestines.

9. Pregnancy aid

Not only can olive oil application assist in avoiding stretch marks, consuming extra virgin olive oil while pregnant may improve your child’s psychomotor reflexes and more.

10. Longevity

Since extra virgin olive oil assists in the prevention and/or reduced impact of so many diseases – including certain cancers – it’s no exaggeration to say it may even help you live longer. Not bad for something that’s also delicious.

 

 

 

 

 

3 Good Reasons To Drink Red Wine

3 Good Reasons To Drink Red Wine

red wineRed wine contains the major sirtuin-activating  nutrients Resveratrol and Piceatannol. As many of us enjoy a good drop of red wine the fact that it can help stave off serious health issues is an added bonus.

Here are three reasons to say cheers to good health.

Drinking a glass or two of red wine with a meal could decrease a person’s chances of having a stroke, heart attack, bowel and aero-digestive cancer as well as other diseases; it might also be good for the brain and quite probably increases longevity, say experts.

Red Wine And Heart health

Canadian and US analysts recently reviewed 84 alcohol studies to come to the conclusion that drinking a small amount of alcohol reduces the overall risk of death from cardiovascular causes by 15 to 25 per cent.

Creina Stockley, Australian Wine Research Institute (AWRI) manager health and regulatory information, says drinking red wine in moderation has even greater benefits.

“People that drink a moderate amount of wine regularly, particularly with food, have a 30 per cent reduced risk of heart diseases.

“Red wine is good for you in moderation – with one- to two-glasses a day there is a reduced risk of heart disease. When you drink more than that, the risk of heart disease increases,” she adds.

Red Wine And Cancer

Stockley, a clinical pharmacologist with 20 years experience at the AWRI, says drinking red wine has also been proven to reduce the risk of several types of cancer.

“Alcohol is a risk factor for certain cancers, but we also know wine reduces the risk of other cancers like bowel and lung cancer and non-Hodgkin’s lymphoma.”

Studies have shown drinking red wine in moderation can reduce risks of aero-digestive tract, lung cancers and non-Hodgkin’s lymphoma by 20-40 per cent as well as bowel cancer by around 20 per cent, says Stockley.

“Phenolic compounds [found heavily in red wine] work by preventing the initiation, progression and growth of cancer cells,” she says.

Red Wine As An Elixir of Life

Having a drink doesn’t necessarily spell killed brain cells, if drunk in moderation, red wine can actually improve cognitive function say the experts.

“Drinking red wine appears to reduce or prevent the decrease in your ability to think, reason and remember,” she adds.

“It may also reduce your risk of developing certain dementias such as Alzheimer’s.”

David Sinclair, professor and co-director of the Glenn Labs for Molecular Biological Aging at Harvard Medical School agrees: “We believe resveratrol [found heavily in red wine] protects from aging and disease.”

Not all grapes are created equal. White wine contains resveratrol but not as much as red and scientists believe Pinot Noir grapes have the highest concentration of the compound.

 

 

What’s So Good About Matcha Tea?

What’s So Good About Matcha Tea?
What Unique Properties of Matcha Tea Support Weight Loss?        matcha tea
Already nearly calorie free, matcha is a great addition to a weight loss program by tackling the problem from both sides. It boosts metabolism and burns fat. One recent study even suggested that matcha may help burn calories by four times. At the same time, matcha does not put any stress on the body. It doesn’t raise blood pressure or heart rate, making it a safe alternative to questionable quick fixes or pharmaceuticals ridden with side effects.
A study featured in the American Journal of Clinical Nutrition found that consuming matcha green tea can increase thermogenesis (the body’s own rate of burning calories) from a normal 8%-10% of daily energy expenditure, to between 35% and 43% of daily energy expenditure.
 
How Does Matcha Tea Give Me Energy Without The Jitters?
One of the most unexpected health benefits of matcha tea, is that drinkers experience a boost of energy throughout the day. In one study, researchers had thought that this was from the caffeine in matcha, but they found that it was actually the combination of matcha’s natural properties. Another recent study found that matcha even improved physical endurance by 24%.
 
What are the Health Benefits of Matcha Tea?
# One serving of matcha tea is the nutritional equivalent of 10 cups of regularly brewed green tea.
# When you drink matcha you ingest the entire leaf and receive 100% of the nutrients of the leaf.
# Matcha powdered green tea has 137 times more antioxidants than regularly brewed green tea. 
 
Amongst its Many Health Benefits, Matcha Tea…
Is packed with antioxidants including the powerful EGCG(the sirtuin-activator nutrient)
Boosts metabolism and burns calories
Detoxifies effectively and naturally
Calms the mind and relaxes the body
Is rich in fiber, chlorophyll and vitamins
Enhances mood and aids in concentration
Provides vitamin C, selenium, chromium, zinc and magnesium
Prevents disease
Lowers cholesterol and blood sugar
Matcha tea is an easy and simple way to add powerful health benefits to your everyday diet and it is an important component of the Sirtfood Diet.  

An excellent, well-researched and authoritative article entitled the ‘Top 15 Matcha Tea Health Benefits.A drink towards a better you!’ can be found right here. The website has a number of informative posts on health topics.

Sirtfood Pizza-Always A Favourite

Sirtfood Pizza-Always A Favourite

sirtfood pizzaSirtfood Pizza is the favourite Sirtfood receipe for many!

Makes 2 x 30cm pizzas

For the pizza base

1 x 7g packet of dried yeast

1 tsp brown sugar

300ml lukewarm water

200g buckwheat flour

200g strong white flour or pasta flour plus a little extra for rolling out

1 tbsp extra virgin olive oil, plus a little extra for greasing

For the tomato sauce

½ red onion, finely chopped

1 garlic clove, finely chopped

1 tsp extra virgin olive oil

1 tsp dried oregano

2 tbsp white wine

1 x 400g tin of chopped tomatoes

Pinch of brown sugar

5g basil leaves

Some favorite toppings for your Sirtfood Pizza

  • Rocket, red onion and grilled aubergine – buy it from a deli, or griddle 3-5mm slices of aubergine brushed with a little extra virgin olive oil until it has black grill marks on either side and is soft.
  • Chilli flakes, cherry tomato, goat’s cheese and rocket
  • Cooked chicken, rocket, red onion and olives
  • Cooked chorizo, red onion and steamed kale

For the dough, dissolve the yeast and sugar in the water. Cover with clingfilm and leave for 10-15 minutes.

Sift the flours into a bowl. If you have a stand mixer, fit it with the dough hook and sift the flours into the mixer bowl. Add the yeast mixture and oil to the flour and mix together to form a dough.

Knead until smooth and springy, then transfer to an oiled bowl, cover with a clean damp tea towel and leave somewhere warm to rise for 45-60 minutes, until doubled in size.

Meanwhile, make the tomato sauce. Fry the onion and garlic in the olive oil until soft, then add the dried oregano and wine and bubble to reduce it by half.

Add the tomatoes and sugar, bring back to the boil and cook for 30 minutes until thick. Remove from the heat. Knead the dough again to remove the air. Heat the oven to 230C/gas 8. Lightly dust a work surface with flour. Cut the dough in half and roll out each piece to your required thickness and place on a pizza stone or oiled non-stick baking tray.

Spread a thin layer of tomato sauce over the dough (you will only need about half the sauce for this quantity of dough but can freeze any left over), leaving a gap around the edge for the crust. Add the rest of your ingredients – if you’re using rocket and chilli flakes, add them after you’ve baked your pizza.

Set aside for 15-20 minutes before baking, the dough will start to rise again, giving a lighter base.

Bake for 10-12 minutes.

Enjoy your Sirtfood Pizza!