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.


 


Strawberries An Amazing Rich Sirtfood

Strawberries An Amazing Rich Sirtfood

strawberriesStrawberries have a very low sugar content. They contain just one teaspoon of sugar per 100 kg. In addition, they have pronounced effects on improving how the body handles sugary carbohydrates. What researchers have found is that if we add strawberries to sugary carbs it has the effect of reducing insulin demand. This has the effect of turning strawberries into a sustained energy releaser. Strawberries are therefore a significant Sirtfood for weight loss and a healthy long-term diet.

Strawberries are included in the top Sirtfoods as they are a notable source of the sirtuin activator fisetin.

Strawberries offer an astonishing 129 percent of the daily requirements of vitamin C, a known infection fighter. They are also packed with manganese and folate, as well as potassium with its co-factoring enzyme, superoxide dismutase. Low in calories and fats, strawberries are a rich source of anthocyanins, ellagitannins, flavonols, terpenoids, and phenolic and ellagic acids, all phytonutrients which together multiply anti-inflammatory potential. Minerals like copper for the healthy development of red blood cells are in abundance, as are fluoride, iron, and iodine.

Besides being anti-cancer, strawberries also contain potential neurological disease-fighting and anti-aging compounds. What’s more, the free radical-zapping antioxidant activity is outstanding in strawberries, as are their blood glucose-leveling abilities.

However, consume strawberries in moderation because they still contain fructose, which may be harmful to your health in excessive amounts.

Strawberries are one of those unique fruits requiring no embellishment to make them one of the world’s most sought-after plant-based foods and one of the top-20 Sirtfoods.

You will find many of the nutritious strawberries recipes included in our New Sirtfood recipes and Best Sirtfood Recipes pages.

Sirtfood Diet Green Juice Salad

Sirtfood Diet Green Juice Salad

green juice salad 

The Sirtfood Diet Green Juice Salad, as a variation to the actual Sirtfood Green Juice includes all the same ingredients as the green juice plus 2 additional Sirtfoods: walnuts and olive oil. Delicious and very easy to make. If you love chilli, why not sprinkle with a chopped birds eye chilli to add yet another Sirtfood into the mix?

Prep and Total Time
Serves: 1
INGREDIENTS
  • Juice of ½ lemon
  • 1cm ginger, grated
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 2 handfuls kale, sliced
  • 1 handful rocket
  • 1 tablespoon parsley
  • 2 celery sticks, sliced
  • ½ green apple, sliced
  • 6 walnut halves
  • METHOD
    1. Put the lemon juice, ginger, salt, pepper and olive oil in a jar and shake to combine.
    2. Place the kale in a large bowl and pour over the dressing. Massage the dressing into the kale for 1 minute.
    3. Add all the other ingredients and mix together thoroughly.

Sirtfood Diet Green Juice

Sirtfood Diet Green Juice

sirtfood diet green juiceThe Sirtfood Diet green juice is a major part of the Sirtfood Diet. It is included amongst the recipes included in the Best Sirtfood Recipes page so we thought it would be helpful to include the recipe separately here. Even if you have no intention of following the diet, the juice is packed full of nutrients and would be a great addition to a regular diet. One important thing to note: We have researched carefully and you absolutely need to make this in a juicer, NOT a blender (or a Nutribullet or food processor or anything else other than a juicer). We have tried both ways out and can report that the blended version is a nasty tasting sludge, the juiced version is a reasonably nice tasting juice!

The Sirtfood Diet green juice will keep for up to 3 days in the fridge, so it’s well worth making up a big batch to save time. We usually make the juices up the night before to save time in the mornings. This Sirtfood Diet green juice is packed with nutrient rich Sirtfoods, great for anyone wanting a bit of a health boost and essential for anyone following the Sirtfood Diet.

INGREDIENTS
  • 75g kale
  • 30g rocket
  • 5g parsley
  • 2 celery sticks
  • ½ green apple
  • 1cm ginger
  • Juice of ½ lemon
  • ½ teaspoon matcha green tea
METHOD
  1. Juice all the ingredients apart from the lemon and the matcha green tea.
  2. Squeeze the lemon juice into the green juice by hand.
  3. Pour a small amount of green juice into a glass and stir in the matcha. Add the rest of the green juice into the glass and stir again.
  4. Drink straight away or save for later.

Turmeric-Should You Add To And Take A Supplement?

Turmeric-Should You Add To And Take A Supplement?

turmeric

Turmeric, Curcuma longa or “Indian saffron” has been a part of the healthy dieting trend for quite some time and it isn’t without good reason. Traditionally Asian, the plant belongs to the ginger family and it gives curry its yellowish color and warm, bitter taste. With an amazing array of health benefits it offers, it is no wonder that it has been quickly adopted by the health conscious eaters around the world and forms part of the recommended Sirtfood Diet.

We are advocates for eating a lot of this versatile sirtfood spice. But for turmeric to really boost your health, you may want to add a supplement, too.

The main health-giving part of this plant is the chemical curcumin. More than 7,000 studies have examined its effects in helping prevent cancer, arthritis, diabetes, Alzheimer’s and Parkinson’s. Its anti-inflammatory properties are what make it such a Swiss Army knife of nutrients. “Since chronic inflammation all over the body is the root cause of many illnesses, taking curcumin supplements is an easy and potentially effective way to prevent diseases,” says Ajay Goel, Ph.D. who researches curcumin and cancer at the Baylor University Medical Center in Dallas.

A teaspoon of turmeric contains only about 100 mg of the active ingredient. You need anywhere from two to 10 times that to get the biggest benefits. For supplements, Goel recommends taking ones that contain 250 or 500 mg once or twice a day.

There is a wide range of turmeric supplements available at Amazon’s online store.


Sirtfood-What are Medjool Dates?

medjoolMEDJOOL DATES are a type of tree fruit that originate in the Middle East and North Africa, but they can be cultivated with some success in a number of desert-like regions around the world. Dates in general make up an important part of Middle Eastern cuisine, but medjools particularly are prized for their large size, their sweet taste, and their juicy flesh even when dried. They are often enjoyed on their own as a snack or as a flavoring element within a larger meal or baked confection.

Difference from Other Sorts of Dates

There are many different varieties of dates, though all share some basic characteristics. They grow on date palm trees, for instance, and are native to hot, arid climates. Their fruit can be eaten fresh but is more commonly dried, which lengthens its lifespan and prevents early spoilage. Medjool dates are widely regarded as the “best” variety of dates. They are certainly the largest and are usually also the most expensive to buy. Many consumers believe that they have the richest flavor as well.

Medjools are often informally known as the “king of dates,” the “diamond of dates,” or the “crown jewel of dates” in reference to their elevated position. They are what is known as a “soft” date. The fruits are usually categorized as soft, dry, or semi-dry in reference to their texture and taste. Soft dates are usually considered to be the most exquisite in part because of how much harder they are to grow, as well as how much more susceptible they are to loss by birds and insects.

Taste Basics Of Medjool Dates

Most people describe medjool dates as having a rich, almost caramel-like taste, and mentions of honey and cinnamon are also common. They are usually served dried, but this drying happens naturally in most cases. The most traditional way to prepare dates of any kind is to allow them to ripen and then sun dry while still connected to the tree. When picked at the right time, medjools need no additional treatment or care before serving.

Nutritional Profile

Medjool dates only contain about 66 calories each. They are a good source of fiber and contain high levels of the essential minerals,potassium, magnesium, copper, and manganese. Most do contain a significant amount of fruit sugar, but this can make them a good alternative to more caloric desserts. In the Middle East where they grow wild, they are a popular food for nomadic travelers as they provide a lot of energy and healthful nutrients with the added benefit of being readily available.

How to Enjoy Medjool Dates

One of the easiest ways to enjoy medjool dates is to eat them on their own, either as an independent snack or alongside other finger foods like hard cheeses, crackers, and crusty breads. The dates do contain a pit, but it is big and generally very easy to remove.

The fruit’s large size also lends well to stuffing once the pit has been removed. Walnuts,almonds, and honeycomb are some of the more traditional things that cooks can put inside, but there is a lot of room for creativity. Some people put other fruits, small pieces of chocolate, or savory meats into the pit cavity in order to create a one-of-a-kind taste.

Use in Cooking

Medjool dates also feature in a number of recipes. Many North African stews call for sliced medjools, for instance, and they are commonly mixed with yoghurt for breakfast in countries like Iraq and Iran. They add sweetness to a number of cooked meat dishes and can also be incorporated into the batter of many different breads and baked goods.

Where They Grow

Date palms that give rise to medjool fruit are believed to be indigenous to the North African coast and Arabic Peninsula. Fossil evidence suggests that the fruits were enjoyed by ancient people in countries as far apart as Saudi Arabia and Morocco, and the land between these countries remains the primary growing area. Many California farmers have had some luck cultivating the trees, however, as have some people in Australia. They are often much harder to grow than other date varieties because of how sensitive the fruits are to air quality and soil moisture. They often take a tremendous amount of work to grow on demand, which is part of the reason for their relatively high price.

Cultivation at Home

The most basic way to grow a medjool date palm is to plant a pit and wait for it to sprout, though this is also the most time-consuming and potentially frustrating method. It can take up to 20 years for a sprouted pit to yield a tree that actually bears fruit. Home gardeners wanting to try their hand at growing medjools are usually better served by purchasing established plants from nurseries or local distributors or grafting branches from existing palms onto new plants. Trees typically need a lot of care, as well as close attention to sunlight and soil quality, in order to thrive. Some gardeners have had success cultivating the plants in indoor greenhouses, though the best fruits tend to come from trees exposed to more natural outdoor settings.

Here are a range of Medjool Dates you can buy online.


Sirtfoods compatible with other diets?

Sirtfoods are not only compatible with all other dietary approaches  but will,in fact greatly enhance their benefits in health and weight. This applies to diets like intermittent fasting,low-carb,paleo and gluten-free which are currently very popular.sirtfoods

Eating a diet rich in Sirtfoods means that the calorie restriction of intermittent fasting can be less severe,yet the benefits will be the same if not greater. A 7 day benefit rather than just say  5 on the 5:2 day fasting regimen.

Low-carb diets that lack plant-based foods can be dramatically enhanced by the inclusion of Sirtfoods. The vast majority of the top 20 Sirtfoods are low in carbs.

Sirtfoods are archetypal paleo foods,containing the sirtuin-activating polyphenols that people have been eating and reaping the benefits from over countless years. Sirtfoods are a missing piece of the paleo philosophy.

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

Sirtfood Diet-The Early Days

green sirt juice

 

EARLY DAYS OF THE DIET

The first week of the sirtfood diet plan can be difficult with days one to three limiting your calorie intake to 1000 calories made up of three juices and one meal. Days four to seven are a little easier with a maximum of 1,500 calories per day.
A thought in this early period is to look and feel the health impact on your body,skin and how your clothes fit less snugly rather than just your body weight.
Consume the juices out throughout the day rather than having them too close together. Take the juices at least an hour or two before and after meals and do not eat any later than say 7 pm.

Can The Sirtfood Diet Do It All?

sirtfood

 

CAN THE SIRTFOOD DIET DO IT ALL?
A strong focus on Sirtfoods, complemented by protein-rich animal products and the fish sources of omega-3 provides for the benefits of sirtuin activation as well as the whole spectrum of essential nutrients. However, like any diet the Sirtfood Diet will not be able to meet the selenium and Vitamin D requirements and supplementing is suggested. Some supplements should also be considered for those that follow a vegan or vegetarian regime. Maximum sirtuin activation is also stimulated by regular exercise.

sirtfood

 

GETTING STARTED-THE EARLY DAYS

It can be tough to get started. The first week of the plan can be difficult with days one to three limiting the calorie intake to 1000 calories made up of three juices and one meal. Days four to seven are a little easier with a maximum of 1,500 calories per day. There is whole range of nutritious Sirtfood recipes you can follow.
A thought process in this early period is to look and feel the health impact on both your body and skin and how your clothes fit less snugly rather than just focus on your body weight.
Consume the juices out throughout the day rather than having them too close together. Take the juices at least an hour or two before and after meals and do not eat any later than say 7 pm.

Although the early stage of juicing and fasting seems just good for those who might want to loss a little weight quickly, the general aim of the Sirtfood diet is to include healthier foods into your diet to increase your well being and boost your immune system. However, there is a more important goal.Whilst the first seven days  may seem very difficult, the longer-term plan can work for everyone.

By focusing on introducing Sirtfood rich ingredients into your everyday meals you can continue the fat burning whilst enjoying your regular favourites. This is an eating plan that can continue to bring benefits over a lengthy period.