Tag Archives: Nutrition

Lean Protein and Puy Lentil Post-Exercise Recovery Recipe

Replenish, recover and thrive with this tasty recipe

Are you trying to make sure you replenish your nutrient store post extensive physical activity? Great idea! Try out the below lean protein recipe and find out why replenishing your nutrients is so important.

Following on from a long work out you will have burned the majority of what is known as your glycogen stores. These are pockets of energy present in our muscles and the only way to restore them is through consuming macro and micronutrients.

  • Macro nutrients = carbohydrates, fats, and proteins
  • Micronutrients = vitamins and minerals

Where you get these macronutrients from determines the quality and efficiency of your recovery, and the diversity of micronutrients ensures the macronutrients are utilised well.

The 3 main goals of recovery are to restore fluid (water) and electrolyte balance (minerals), to replenish muscle and liver glycogen stores, and to stimulate protein synthesis (macronutrients). It is said the best time to do this is within 30 to 60 minutes of finishing your workout. This is known as the “glycogen window”, in order to restore the muscles. It is particularly important for glycogen-depleting workouts – those that are longer than two hours, those with high intensity efforts, or if the day involves two or three workouts. Since we’ve released elénzia Endurance™ – which has been clinically formulated to improve energy through increased oxygen levels in the blood, delivering energy to your muscles and improved liver function through reducing bad fats – we thought we should share something tasty to help you recover from all that extra energy you’ve burnt off.

The focus ingredient in this recipe is one often overlooked – lentils.

Lentils are often overlooked, even though they are an inexpensive way of getting a wide range of nutrients. For example, they’re packed with B vitamins, magnesium, zinc and potassium and are made up of over 25% protein!

In my opinion the most diverse lentil is the puy lentil. Soak it, boil it and flavour it with whatever you want and whatever you do, accompany it with veg and herbs. If you mix them with rice you get a full amino acid profile – in simple terms, the complete range of proteins you need to recover post exercise. You can mix these with another lean protein, like we have done in our recipe, to get an extra dose of those building blocks.

Lean Protein and Puy Lentils: Serves 2

Ingredients:

  • 5 lbs Salmon or vegan alternative such as marinated tofu
  • 1 cup puy lentils (soaked the night before for ease or buy them ready cooked and seasoned)
  • 1 1/2 cups vegetable broth (gluten free)
  • 2 tbsp olive oil
  • Handful of fresh vine tomatoes
  • 1 Red pepper

 

For the green sauce marinade:

  • 1/4 cup chopped sweet onion
  • 1/2 cup packed basil leaves
  • 3 mint leaves
  • 3 – 4 tbsp olive oil
  • 3 garlic cloves (peeled)
  • 2 oz (1/4 cup) fresh orange juice
  • 1/2 tsp chili pepper seasoning
  • 1/2 tsp smoked (or regular) paprika
  • 1/2 tsp each sea salt and black pepper (and any extra desired for when you serve individually plates)
  • Half Avocado
  • Lime juice
  • Salt and chilli flakes

Recipe

  • Rinse your cooked lentils. Dry and set aside.
  • Next make sure all of your veggies for the green sauce are cleaned and chopped. Combine in a blender until green marinade is formed.
  • Dice peppers and tomatoes but don’t mix.
  • Place precooked lentils and diced peppers in a deep frying pan add a splash of broth and touch of olive oil on very low heat whilst you simultaneously sauté fish or tofu in another pan.
  • As the fish/tofu comes close to being fully cooked, transfer it over and place on top of the lentils then pour the green sauce over and let the flavours infuse simmering for 5 – 7 mins.
  • Serve the lentils and fish/tofu in a bowl and add fresh chopped vine cherry tomatoes for sweetness.
  • Garnish with extra sea salt/pepper and fresh mint and basil leaves if desired. Believe it or not, these fresh herbs work wonders together.
  • If you want to make the avocado cream, just combine 1/2 avocado with fresh lime juice and season with salt and chilli flakes for a kick, until a dip is formed. Place a spoonful on top of fish/tofu and voilà, dinner is served.

 

Nutrition information

Calories per serving: 600

Balance of macronutrients: 30% fat, 40% protein

If you would like extra carbohydrates for energy replenishment, add brown rice or quinoa to lentils.

A New Generation of Skincare

Over the past few years, collagen and hyaluronic acid have become rapidly growing buzzwords within the skincare industry, being mentioned in numerous, premium new product launches and widely lauded by beauty journalists and influencers. According to market research company Mintel, collagen is the most searched beauty term and over the past 3 years, 7,000 skincare products have been launched worldwide with the word collagen in the product name.

But what do collagen and hyaluronic acid actually do within the skin to make a difference?

Collagen is a large, structural protein molecule made naturally in the dermis of the skin. Its primary function is to form a fibrous network, it is this network that makes your skin plump and provides a healthy skin texture, reducing visibility of fine lines and wrinkles. Due to natural ageing processes our ability to produce collagen decreases as we get older which, combined with the effects of sun exposure, means we have less.  Studies have shown that the levels of collagen within our skin start to decline each year from as early as the age of 30.

Similarly, the global Hyaluronic Acid products market is projected to grow from $8.54bn in 2019 to $14.05bn by 2025, helped by big brands such as L’Oreal using the ingredient in their product marketing – remember the advert with Eva Longoria teaching you how to pronounce hyaluronic acid? The hyaluronic acid molecule can bind up to 1000 times its weight in water, meaning that this ingredient is key for skin hydration as it acts as a humectant holding water molecules inside your skin. Just like collagen, we produce hyaluronic acid naturally within our body, and as we age the rate at which it is produced decreases, contributing to dry skin and visible skin ageing.

Alongside collagen and hyaluronic acid sits elastin, a fibrous protein which is a major component of connective tissue. Elastin fibres can stretch to several times their length and then return to their original size. Elastin is responsible for the skin’s elasticity, the decrease in this key skin component as we age results is loose, sagging skin – something that none of us want!

One approach to combat the reduction in these three elements as we age, is to add these molecules to the surface of the skin, however research indicates that would be an ineffective strategy.

A study by J D Bos and M M Meinardi (The 500 Dalton rule for the skin penetration of chemical compounds and drugs) shows the scientific theory that the molecular weight of a compound must be under 500 Dalton to allow absorption into the skin, as molecules 500 Dalton and above cannot pass through the outermost layer of the epidermis (top layer of the skin) and therefore cannot make a positive change to the skin. In the book, Skincare by aesthetician and skincare influencer Caroline Hirons, Hirons explains the 500 Dalton rule when it comes to skincare (pages 269-270) and helpfully outlines some common skincare ingredients and their molecular weight, showing that collagen has a molecular weight of 15,000-50,000 Dalton, and hyaluronic acid has a molecular weight of anywhere between 6,000-1.5 million Dalton. This allows us to ask the question, is there any point using a skincare product that contains these ingredients if they cannot penetrate the skin?

 

So – if research shows that topically applying collagen and hyaluronic acid to the skin is not truly efficacious, then what is the next best thing?

Instead of spending the time trying to work out what the molecular weight of the ingredients within your skin are, look for key active ingredients such as signalling molecules that will stimulate your body’s natural production of collagen. A great example of a group of ingredients that do this are peptides. Peptides are amino acids that make up certain proteins needed by the skin and have been used in skincare products for over 20 years. Peptides can also penetrate the epidermis – meaning that they don’t just sit on top of the skin like topical collagen and hyaluronic acid – once they have penetrated the skin, they act as messengers, signalling to the skin cells to produce collagen. This means that they are working with the body to provide an efficacious solution to the natural ageing process of reduced collagen in the skin.

 

However, peptides certainly aren’t the only or newest signalling ingredient used in skincare

We are lucky enough to be present at a time when innovation within the skincare industry is booming. A prime example of that has stemmed from over a decade of medical and dermatological research, allowing the new generation of signalling molecules to be created – nano gold technology. Nano gold technology is a patented active ingredient consisting of tiny fragments of gold linked with ultra-low molecular weight hyaluronic acid.

From topical skincare, this new nano gold technology is clinically proven to activate your cell receptors to increase your body’s natural production of collagen, hyaluronic acid and elastin – the three components that are key to anti-ageing. This means that instead of applying these three ingredients topically to our skin and hoping they have a beneficial effect, we are working with our body to reverse the natural decline of the three components that are key to healthy, plump and firm skin. Not only is the science behind this new ingredient revolutionary, but it is also backed up by clinical trials proving its efficacy for ageing skin on the face, neck and décolleté, and reduction in the appearance of cellulite and skin tightening for the body.

 

This new generation of skincare using the patented Nano Gold Technology can be found exclusively in the Endor Technologies® skincare collection

 

Learn the science and view the full Endor Technologies® collection here

Another trend to emerge from the skincare industry for 2021 is skinimalism. With the first lockdown putting a spanner in the works for our beauty routines now that we were no longer leaving the house, it has allowed us to pair back, reducing the amount of everyday make-up we were wearing and instead incentivised us to strive for optimal skin health and natural looking skin. We embraced our natural skin texture and reduced the number of serums and creams that we were using within our skincare routines, selecting hero products instead that we were confident would make a difference.

The closure of beauty salons and aesthetic clinics also encouraged the on-going trend of healthy ageing. The popular face-lift look from 10 years ago combined with frozen faces due to monthly Botox appointments were quickly becoming a thing of the past, instead consumers were opting for alternative treatments like baby Botox, or non-invasive skin tightening such as radio frequency or micro-needling. These treatments, coupled with a scaled back skincare routine using clinically proven efficacious ingredients that target our cell receptors, perfectly encompass the healthy ageing and skinimalism trends – allowing us to achieve our #skincaregoals of healthy, glowing, plump skin.

elénzia ENDURANCE™ – New & Innovative Supplement for Liver Health

PRESS RELEASE – February 2021

elénzia launches a new and innovative sports nutrition supplement

elénzia Endurance has been formulated to boost well-being by supporting energy levels, stamina, metabolism and improving the ability to sustain intense physical activity. Containing a clinically proven synergy of ingredients, elénzia Endurance uses highly potent black seed oil and astaxanthin to support liver function.

 

The Problem – Unknown Liver Health Affecting Energy Levels

There are periods in life when your energy dips more than usual. This can be our overall day to day energy levels caused by insulin spikes, for example that 3pm slump when you find it difficult to get motivated, or difficulty sustaining intense physical activity while at the gym. This is often because over time we accumulate unhealthy fats within the body which can disrupt the flow of oxygenated blood to our muscles, heart, and mind. This accumulation of unhealthy fats is more prone to thicken within the liver where it can cause what is known as Non-Alcoholic Fatty Liver Disease (NAFLD), and with time this can build up throughout our cardiovascular system.

A healthy liver should contain little or no fat. It is estimated up to 1 in every 3 people in the UK have unhealthy levels of fat in their liver simply from consuming a diet high in processed foods and sugars, and living a fast paced lifestyle. Fat storage in the liver can lead to a higher cholesterol content within the blood stream which reduces the oxygen levels within our blood. This reduction in oxygenated blood caused by bad fats can have a negative impact on our wellness by reducing energy levels, stamina and endurance during exercise.

The Solution – elénzia Endurance

elénzia Endurance is a nutritional supplement formulated to boost your well-being by increasing energy levels, stamina, metabolism and improving your ability to sustain intense physical activity.

elénzia Endurance uses a combination of potent nutrients, a highly bioavailable form of Thymoquinone, the active compound found in the oil extracted from the seeds of the Nigella Sativa flower, and Astaxanthin, an antioxidant found in certain algae. These key active ingredients work in synergy to help the liver metabolise unhealthy fats gained from diet and lifestyle into energy for increased endurance, stamina and metabolism.

By reducing any unnecessary interference to the liver function often caused by unhealthy fats, you can boost the body’s ability to reduce fatigue caused by  spikes in insulin; improve the flow of oxygen to muscles during exercise; align sleep function with hormones to support recovery; and allow the body to efficiently absorb all nutrients consumed, improving essential nutrient intake and energy uptake. 

Key ingredients within elénzia Endurance are also able to support specific cell function during intense physical activity, by actively targeting the acids that build up within muscles at this time which lead to muscle ache, also known as Delayed Onset Muscle Soreness (DOMS).  Allowing athletes to overcome muscle fatigue caused by repetitive muscle contractions during exercise, making workouts and training sessions more efficient and reducing overall recovery time.

Clinical Trial Results:

Thymoquin™

  • Improvement in Fasting Glucose
  • Decrease in LDL-C & Oxidized LDL/HDL
  • Decreased Blood Pressure
  • Decreased Hepatic Fat (Fatty Liver) (1)

Secondary Research Shows:

  • Thymoquinone exerts potent anti-inflammatory effects within the liver, reducing its fat content and allowing a more efficient function to support overall bodily functions.
    • Over 200 clinical studies into the various primary and secondary positive health influences the potent active Thymoquinone has on various areas of human health (2,3,4,5)

 

  • Astaxanthin acts as an antioxidant specific to mitochondria and cellular reactions occurring during physical active individuals.
    • More specifically, astaxanthin acts as the antioxidant which explicitly targets mitochondria dysfunction, because it acts on ROS and RNS (Reactive Nitrogen species) which leads to improved physical endurance.
  • Astaxanthin helps the body utilise fat for energy and lowers dependence on carbohydrates to sustain physical endurance
    • Astaxanthin helps improve lipid utilization during exercise by protecting mitochondria from ROS. In turn, this lowers an individual’s dependence on carbohydrates for fuel, which results in less lactic acid build up, less fatigue, and better endurance (6,7,8,9)

 

ABOUT elénzia

elénzia is a family led brand house for high‐class, scientific solutions for health, beauty and wellness. With the mission to improve our customers’ lifestyle and benefit their lives for the future, elénzia was founded with the vision of bringing elegant, innovative scientific solutions for health, beauty and wellness to life. From our technical background in the health and cosmetic industry and after years of using an array of products ourselves, it came to our attention that there are innovative scientific actives that mass market brands do not employ. elénzia has the dedicated time to provide our customers with exclusive, scientifically proven products that will leave them feeling and looking exceptional.

 

CONTACT

Sales & Press: info@elenzia.com

Cacao Vegan Brownie Recipe

elénzia Enhance, our nutritional supplement for cognitive health, contains a proprietary blend of polyphenols found in wild blueberry and French grape clinically proven to strengthen and support neurological function. Some may question, if the compounds can be found in two fruits that the majority of us love, why would we need to supplement them? Although these protective compounds are found naturally in certain foods, the reason they actively target neurological areas is because of their unique ratio in a specific combination.

Any recipe we might suggest to help you source this ratio through the diet alone would require an individual to consume an abnormal amount of blueberries and grapes, hindering a balanced diet and with so many other compounds present, there is the risk of inhibiting the successful intake of the specific nutrients. Therefore, when seeking key active efficacious nutraceutical grade polyphenols, there is nutritional innovation that makes targeted functional nutrition possible. However, polyphenols don’t just protect and enrich the neurological function, supporting the mind and how we feel overall, there are hundreds of them to support all the varied functions that aid a healthy body.

One we are focusing on this week is the polyphenols found in chocolate! Well Cacao to be precise, but we thought we would catch your attention with its end product.

From a chemical standpoint, polyphenols are broadly defined as molecules that have multiple phenols (hydroxyl groups bonded to aromatic rings). But this is far too complex as there are literally thousands of different molecules! So, when we talk about polyphenols, it’s easier to group them into categories based on their chemical structure and general characteristics.

That leaves us with four main categories: phenolic acids, stilbenes, lignans, and flavonoids (which contain six additional subcategories—flavonols, flavan-3-ols, flavones, isoflavones, flavanones, and anthocyanidins).

Flavan-3-ols: Flavan-3-ols (also called flavanols, not to be confused with flavonols with two o’s!) occur in two forms, catechins and proanthocyanidins (also known as condensed tannins). Catechins are found in many types of fruit (apricots are the richest source) as well as red wine and green tea, and proanthocyanidins are what give certain foods and beverages their astringency—including wine, tea, grapes, peaches, berries, pears, and bitter chocolate. Flavan-3-ols play an important role in vascular health by supporting normal blood flow and maintaining the elasticity of blood vessels, and they may also have anti-microbial, anti-carcinogen, and neuro-protective properties. To summarise they are suggested to help us boost beauty and feel good from within.

We thought with it being that time of year when we all want to look our best, yet indulge in festive foods, here’s some guilty / non-guilty pleasurable high Flavan-3-ols containing recipes.

Cacao is one of our favourites. It’s technically chocolate but healthy and this recipe just happens to be vegan.

Cacao Vegan Brownies 

Ingredients

These are the ingredients you will need to make this polyphenol rich cacao brownies recipe:

  • 12 tbsp Coconut Flour
  • 6 tbsp Preferably Agave syrup or Brown, cane or coconut sugar – Feel free to use other types of sugar. Dates are also a good alternative, just add some milk if the batter is too thick.
  • 6 tbsp of Coconut oil or any oil with a neutral flavour are ideal, or even vegan butter. If you’re oil-free, you could use any nut butter instead, and then add more milk if needed.
  • 5 tbsp Unsweetened cocoa powder – Raw cacao and carob powder are also great. If you use carob powder you may need to add less sugar.
  • 3 tbsp of chia seeds soaked in a 200ml of water once soft you can add or whizz till the seed are blended in a food processor.
  • 2 tbsp of your chosen type of milk (coconut and work well) Add more if the texture is too thick.
  • 1 tsp Vanilla extract
  • Dash of Baking powder
  • Salt – This ingredient is optional. It enhances the cocoa powder flavour.
  • Chocolate chips or chopped dark chocolate instead, or even cacao nibs.

Recipe

  • Preheat your oven to 350ºF or 180ºC.
  • Add all the ingredients to a food processor or a powerful blender and blend until smooth.
  • Line an 8×8 inch (20×20 cm) square baking pan with some parchment paper or grease the pan with some coconut oil if you don’t want to use parchment paper.
  • Pour the mix into the pan, smoothing the top out evenly, sprinkle chips or nibs evenly on top.
  • Bake for about 30 to 40 minutes (my brownies were ready in 35 minutes). Remove from the oven, allow to cool in the pan for at least 15 minutes, then transfer to a cooling rack and let cool completely before slicing.
  • Keep leftovers in an airtight container in the fridge for about 5 to 7 days.

Health Professionals: Everything you need to know on CBD in 5 minutes!

What it is, the history, what different CBD extracts/products mean:

CBD or cannabidiol was re-discovered in the 1940s as an isolated phytocannabinoid, historically derived from hemp, in formulations ranging from liquid extracts in the form of oil or tincture, to standardised capsules containing a specific milligram of the active ingredient, CBD. Typically, high concentrated products often use an isolated plant derived CBD extract containing less than 0.2% THC, or a pure nature identical CBD with confirmed 0% THC, as the active ingredient.

In contrast, full spectrum products will also consist of trace cannabinoids such as THC, in addition to naturally occurring terpenes and flavonoids which strongly affect the taste, see the flow chart below. These may contribute to an “entourage effect” which is rumoured to increase the effects of the product in a more broad yet synergistic aspect. However, this is not yet fully understood, and neither is there any clinical evidence to support this “entourage effect” claim.

What is the difference?

Full Spectrum: CBD | THCa | CBG | CBN | CBC | THCv | CBDa = Combination of Compounds

Broad Spectrum: CBD | CBG | CBN | CBC | THCv | THCa = Combination of Compounds

Isolate: CBD | CBD | CBD | CBD | THC = 99% Isolate

Nature Identical CBD: CBD | CBD | CBD | CBD | CBD = Pure CBD 100%

 

Latest scientific evidence:

There is no questioning the holistic wellness sector is experiencing a CBD phenomenon today.

In the UK alone, over 2 million people are estimated to supplement CBD daily, and a further 6 million have thought about joining them. But why?

The reasons for supplementing CBD vary due to its positive influence on health and wellbeing. With its ability to bring the body to an aligned state, CBD’s suggested therapeutic effects on mental and physical health have got those seeking holistic support all reaching out for that meditation in a bottle.

However, for those customers who might be sceptical, or for the nutrition professionals who want to understand how CBD can specifically help their clients, here is the latest clinical evidence to support the therapeutic claims associated with supplementing CBD. This evidence suggests it can help alleviate the conditions of various health issues from generalised anxiety disorder, sleep disorders, pain alleviation and for improving gut health when administered acutely. And the clinical evidence continues to grow.

 

So, how does CBD work?

The endocannabinoid system is a system within our bodies that influences the central nervous system development. Out of the roughly 100 cannabinoid compounds we know of, CBD is the one that binds with the endocannabinoid system and influences homeostasis.​ Although use of the cannabis plant to aid health dates back centuries, the understanding that its therapeutic effects are due to its binding with the endocannabinoid system is still new and the evidence is growing. However, more recently researchers have demonstrated both the CB1 and CB2 receptors lined throughout the body’s inner-endocannabinoid receptors are key in influencing such natural rhythms, such as our circadian rhythm. An example is this 2020 review on how widely researched CBD’s influence on supporting a healthy sleep pattern is.

Further toxicological research finds it is well tolerated and safe to supplement, as outlined here in a systematic review and meta-analysis exploring the adverse effects of CBD.

 

What about regulation and why the need?

This has been a key topic for many CBD brands and consumers since the EFSA confirmed CBD as a novel food. Novel foods are foods that have not been widely consumed by people in the UK or the EU before May 1997. This means that the foods do not have a ‘history of consumption’. If you need help explaining this to your clients, then a more widely understood example are the plant sterols used in Flora ProActiv™ products. They are in the diet, just not in that format, and therefore considered novel.

At first the novel food confirmation brought about controversy. However, after the release of the CBD in the UK report which revealed there were many CBD products not containing what they had stated on the on their packaging in terms of CBD and THC amount, it became more clear that tighter regulation around CBD products was, in fact, in the best interest of both producers and consumers. The report was conducted by the Centre for Medical Cannabis (CMC) and based on a UK market wide analysis on the potency and purity of various CBD products and found there was much inconsistency across product batches, products’ zero THC claims and concerns over dosage information. For example, findings revealed that one UK high street pharmacy product,  retailing at £90, contained no CBD at all, 11 contained less than 50% of the stated CBD content, 45% had levels of THC that would make them technically illegal in the UK and one product even qualified as alcoholic beverage due to its ethanol content of 3.8% (3.4% qualifies as alcoholic beverage in the UK).

This news soon put the need for regulation into perspective for those who were sceptical and had producers and consumers applauding the introduction of regulation, which finally comes into force March 31st, 2021.

It means all producers will have to obtain a certificate of third-party analysis (CoA) to confirm their product’s potency and purity. This is neither cheap nor easy and will therefore inevitably increase the price of CBD even further across the UK market, especially for plant derived CBD products which are more likely to be inconsistent due to the fluctuating elements of the natural world in which the plants are cultivated.

 

What types of CBD extracts will we see stay, launch or disappear?

We estimate the UK market – post March 31st when the regulation fully kicks in – will see a lot of CBD products disappearing. However, it will mean what is left is more reliable and can be trusted by the consumer.

Ultimately, we foresee that nature identical CBD, clinically created through organic chemistry, will become the more consistently available product, due to its transparency and reliability, not to mention its more sustainable production methods, which the market indicates is a top priority of consumers.

 

 

 

Why so much fuss about exact potency?

When it comes to advising people around supplementing CBD, potency and purity are vital. For example, when an individual is introducing CBD to their body’s natural endocannabinoid system they should do so gradually, for example around 25mg a day.

This is because the half-life in CBD is not fully known yet. What is known is body weight plays a role in this and is where you as professionals can help support your clients. The data available is still unfolding but it suggests that once the CBD is introduced to the endocannabinoid system, a safe balance to work towards is generally 1mg of CBD per 1kg of body weight, per day. For example, a 70kg person should take no more than 70mg of CBD a day split across 2 to 3 doses. Therefore, the generic advice from the FSA is 70mg as this can become too confusing for the general consumer and as always when it comes to supplementing, a professional is best to help an individual tailor their supplements to their needs. This is also why an exact potency application used by elénzia PURE CBD through an oral syringe is perfect and makes life easier for both the advisor and the consumer, enabling people to customise their CBD experience across one bottle.

As for purity, sadly, wherever CBD grows, so does THC. This is a risk for some more than others, as if an individual carries the CYP2C9 gene in their DNA, they are more likely to have a negative response to any potential traces of the psychoactive THC. To overcome this uncertainty, a nature identical pure CBD formulation guarantees the exact CBD potency you seek and zero risk of consuming any trace of THC.

 

 

 

 

So, what makes a perfect CBD product?

Recently, for the 2020 IHCAN the elénzia strategic insights team delivered a CPD webinar on the UK CBD market and demonstrated the ultimate CBD product had to deliver on the following: safety, purity, potency, efficacy, taste, ease of use, and sustainable productions methods.

 

 

 

To find out more about how CBD can help your client, book in for a 121 with me to learn about CBD, its biochemistry and mechanism of action, and discover more about the clinical research history leading to today’s findings.

Book CBD 121

Download elénzia Pure CBD User Guide

 

elenzia Pure CBD User Guide

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The current CBD phenomenon has taken the holistic wellness sector by storm. In the UK, over 2 million people are suggested to supplement CBD daily, and a further 6 million have thought about joining them. But why?

The reasons for supplementing CBD vary due to its positive influence on health and wellbeing. With its ability to bring the body to an aligned state, CBD’s suggested therapeutic effects on our mental and physical health have got us all reaching out for that meditation in a bottle.

 

Request the full document by completing the form below

 

Good Skin Health and Balanced Nutrition: Almond Crusted Baked Cod Recipe

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Almond Crusted Baked Cod Recipe

 

When it comes to ambitious diets, as in those ones where we start the day as we mean to go on, we often find those good intentions don’t quite make it through to the evening meal. We might all agree that at the end of those long busy days we want something tasty and fulfilling. Here’s a recipe that is both nutritionally balanced, good for your skin and appealing to your taste buds.

This dish mirrors the Mediterranean diet by balancing macro nutrients from a variety of sources that provide an array of essential fatty acids, phytonutrients and fibre. They are designed to release energy slowly and make sure colourful vegetables and herbs make up a good proportion of your evening meal. We will run more of these recipes and each will contain two or more food groups that provide skin protecting nutrient properties.

This week we’re combining vitamin and mineral rich peas, beetroot and sweet potatoes with a lean source of protein from cod.

Green garden peas have an impressive nutrient profile. They contain just about every vitamin and mineral you need, in addition to a significant amount of fibre. The average 170g serving of peas provides you with roughly 34% of your recommended vitamin A, 24% of your vitamin K, 15% of vitamin B1 and 13% of your vitamin C. They are also high in those important minerals; phosphorus, manganese and iron, as well as providing polyphenols and antioxidants. That’s quite impressive considering their high protein content which helps ensure you absorb them all sufficiently and slowly. All of these nutrients combined are what makes the simple, yet widely available garden pea amazing for skin healthy boosting recipes. These nutrients combined support the uptake and bioavailability of one and other, all in one food type (1).

Beets are also a good source of vitamins and minerals, such as folate, manganese, potassium, iron, and vitamin C. However, an additional benefit for beetroot is the high concentrate of inorganic nitrates they provide. The inorganic nitrates increase the levels of nitric oxide, which in turn improves blood flow and vasodilation (2). This supports the flow of oxygenated blood to your skin, giving your complexion an instant glow, whilst also ensuring all layers of the dermis receive sufficient nutrients and energy for their cellular functions (3).

Sweet potato is a good source of vitamin A and biotin. As mentioned in our skin and nutrient table, beta-carotene is pro vitamin A which supports the skins healing as well as biotin forming the basis for skin cells, nails & hair and necessary to build healthy fats in the skin. So, thanks to its bright orange colour, you can enjoy sweet potato knowing you are doing good by your complexion.

Overall this recipe provides a good balance of macronutrients. Cod is a lean source of complete protein and the small amount of ‘good’ fats within the olive oil and almonds, combined with slow releasing carbohydrates provided by the sweet potatoes and peas will keep you feeling satisfied till breakfast. Not forgetting all 3 key food groups contain vitamin C, that key nutrient for supporting your collagen production while you sleep (4).

 

Almond crusted baked cod with pea puree and a side of roasted beetroot and sweet potatoes

 

INGREDIENTS

Serves 1

220g piece of skinless cod fillet

1 tsp Dijon mustard

25g flaked almonds

15g parmesan, finely gratedSmall bunch of parsley, chopped

Pinch of chilli flakes

Zest and juice of 1 lemon

1 tsp olive oil

125g peas

Handful of fresh mint leaves or tsp of mint sauce

1 fresh raw beetroot or roughly 125g of pre-cooked beetroot (not pickled)

1 sweet potato

Drizzle of honey or sweet chilli sauce

 

METHOD

Start with the roasting the beetroots and sweet potatoes as these take less prep but longer to cook.

Instructions for the roasted beetroot and sweet potato 

  1. Preheat the oven to 200°C.
  2. For a speedy easier dish, we recommend using pre-cooked beetroot (non-pickled). If you are using fresh raw beetroot, cover the beetroot with foil and place in the oven until tender, approximately 1-1 1/2 hours. Allow to cool, then peel with a small knife while still slightly warm.
  3. Cut into large cubes.
  4. Meanwhile, dice the sweet potato into cubes the same size as the beetroot. Lightly season with salt and coat with olive oil. Place on a baking tray and into the oven until tender, approximately 25-30 minutes.
  5. Heat a pan over a medium to high heat. Add the butter and once it begins to foam add the roast beetroot and sweet potato. As soon as the vegetables are heated through, season with salt and remove the pan from the heat. Serve immediately

Instructions for the almond crusted baked cod and pea puree

  1. Preheat the oven to 200°C and line a baking tray with a sheet of greaseproof paper.
  2. Lay the cod on top, season with salt and pepper then brush the top of the fish with the mustard.
  3. Put the almonds, parmesan, parsley, chilli flakes and lemon zest into a small food processor and pulse to a rough crumb; alternatively, pile everything onto a board and chop finely.
  4. Spoon the mixture on top of the fish, pressing down lightly to form an even crust. Bake in the oven for 12–15 minutes until the fish is cooked through.
  5. Boil or steam the peas until hot but not overcooked. Whizz in a blender or food processor; alternatively, you can mash with a potato masher till roughly mushed together. Add fresh mint (with a food processor) or mint sauce. Add sweet chilli sauce or a drizzle of honey and a sprinkle of chilli flakes.
  6. To serve place cod on top of pea puree, add a squeeze in the lemon juice and season to taste. Serve with roast beets and potatoes on the side.

Alternative ingredients

To make this nut-free, swap the flaked almonds for seeds (e.g. pumpkin, sunflower) to make a seed, lemon and herb crust.

To make this dairy free take out the parmesan and swap the butter for vegetable oil or vegan spread.

If you are not a fan of fish, swap the cod for chicken or tofu.

 

References

  • Schagen, S., Zampeli, V., Makrantonaki, E. and Zouboulis, C. (2012). Discovering the link between nutrition and skin aging. Dermato-Endocrinology, [online] 4(3), pp.298-307. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/ [Accessed 22 Aug. 2019].
  • Kelm, M. (1999). Nitric oxide metabolism and breakdown. Biochimica et Biophysica Acta (BBA) – Bioenergetics, 1411(2-3), pp.273-289.
  • Siervo, M., Lara, J., Ogbonmwan, I. and Mathers, J. (2013). Inorganic Nitrate and Beetroot Juice Supplementation Reduces Blood Pressure in Adults: A Systematic Review and Meta-Analysis. The Journal of Nutrition, [online] 143(6), pp.818-826. Available at: https://academic.oup.com/jn/article/143/6/818/4571708 [Accessed 22 Aug. 2019].
  • Pullmar, J., Carr, A. and Vissers, M. (2017). The Roles of Vitamin C in Skin Health. Nutrients, [online] 9(8), p.866. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28805671 [Accessed 1 Aug. 2019].

Food and Mood: How eating affects your mental health

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This week we’re talking the link between food, mood and our mental health.

Inspired by the recent BBC Food Programme episode on How eating affects your mental health we wanted to share the expert opinion voiced by Kimberly Wilson, a chartered psychologist with a Masters in nutrition as well as some serious cooking experience.

The episode discusses something we can all agree on which is how lockdown has lifted the lid on mental health and its strong association with food.

 

 

Food can make us happy when we are sad, comfort us when things are uncertain, give us a sense of security by boosting our immune system when we feel run down and much more. In simple terms, food and its effect on the brain are casually interpreted as mood food. However, this episode reveals how the general population can overlook the significant impact the diet we consume has on our mental health. Both acutely and over time.

We wanted to highlight the defining points made in this episode as they are a great way to help your clients understand why eating for their mental health is as important as eating for their physical health. For example, Kimberly Wilson explains, “Think about it, you know if you have a glass of wine or a cup of coffee you very quickly feel the effects of nutrients or nutritive substances have on your brain, you know the fact that you get drunk or feel slightly hyperactive after caffeine is evidence that nutrients in the things that you consume cross into the brain and have an impact on the functions of the brain that change your perception and energy”.

She explains how much of her work sits at the overlap between food in psychology and our emotional relationship with food, which is a new and fascinating subject. People are very much on board with the idea that nutrients are of benefit and relevant to their physical health. For example, we know that we need to eat well and drink lots of water and not smoke in order to take care of our hearts. This is because generally people are on board with the idea that nutrients are important for organs when it’s from the neck down. But for some reason when we think about the most important organ in the body, the brain, people miss the idea that specific nutrients and other lifestyle factors are as relevant, if not more important for the brain.

The episode talks in more depth about the huge stigma around mental health and that it is part of the issue because nowhere else in the realm of health do we not actively try and prevent future problems like brain health. For example, a great analogy shared by Kimberly was how ‘we brush our teeth to prevent decay, we exercise to prevent or reduce our risk of heart disease, we quit smoking to prevent the risk of lung cancer’. But when it comes to the brain, we do not apply the principles of prevention, we wait until something goes wrong. For me, the episode shed light on the strange way in which we do not treat the brain with the same basic health principles that we do the rest of the body. Therefore, overcoming the stigma associated with mental health is key to helping people understand that it’s not just about eating for your physical health, it’s also incredibly important to eat for your brain health. And therefore, eating and supplementing to support the functions of the brain which our mental health and psychology rely on.

As many of you have mentioned, since lockdown, the problems your clients faced were varied, there were a few issues that stood out significantly when listening to this episode. Brain fog, lacking motivation, reduced energy leading to sugar craving and sleeplessness due to stress and anxiety.

Given these issues are all interconnected with cognitive health, we thought this episode would be one to check out and keep in mind our nutritional supplement for cognitive well-being elénzia Enhance™.

Introducing Polyphenols – elénzia Enhance’s powerhouse ingredient

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Written by elénzia’s Nutrition Manager, Christie

If you want to get a head start at being your best you, look at the colour of your diet, and here’s why-

When it comes to sufficiently nourishing your body, most nutritionists will advise you to follow the Mediterranean diet. And quite rightly so! Primarily, it is a more balanced way of receiving all the macro and micronutrients, essential fatty acids and fibre we need to function healthily. Another key reason is it is filled with colourful plant-based foods, such as fruits and vegetables that provide us with important polyphenols.

Polyphenols are the compounds that give fruits and vegetables their amazing colours and their diverse molecular shapes are what make those colours differ. They are also found in nuts, seeds, coffee, tea, chocolate, red wine and many more natural plant-based foods. Those last two may have caught your attention, so before you get too excited, we remind you ‘everything in moderation’. These wonderful compounds that make some of our favourite foods and even wine good for us, are proven to be associated with reducing mortality by up to 30% (1). From reducing the risk of type 2 diabetes and coronary heart disease to slowing the signs of aging, their ability to protect us from within is diverse.

At a minimum we should all be consuming ‘5 a day’. However, if you look deeper into the research that this recommendation is based on, it is more like a minimum of 10 a day and it is important to focus on not just the amount but the variety too (2). Here’s why:

We know polyphenols better as ‘anti-oxidants’ which is why they are often associated with anti-ageing, however more recent research concludes just how vital these antioxidant rich compounds are, so much so we should be calling them ‘polyssentials’. Polyphenols go further than just neutralising harmful free radicals, meaning they reduce oxidative stress slowing the signs of ageing, they also influence a variety of cellular signalling pathways within the body, meaning they can boost the proliferation of healthy cell function which in turn positively impacts different bodily functions.

This is where they differ and why eating them in variety is so important.

Scientists have identified thousands of polyphenol types and categorise them into 4 main groups (3):

  • Flavonoids. These account for around 60% of all polyphenols. Examples include quercetin, kaempferol, catechins, and anthocyanins, which are found in foods like apples, onions, dark chocolate, and red cabbage.
  • Phenolic acids. This group accounts for around 30% of all polyphenols. Examples include stilbenes and lignans, which are mostly found in fruits, vegetables, whole grains, and seeds.
  • Polyphenolic amides. This category includes capsaicinoids in chili peppers and avenanthramides in oats.
  • Other polyphenols. This group includes resveratrol in red wine, ellagic acid in berries, curcumin in turmeric, and lignans in flax seeds, sesame seeds, and whole grains.

These different groups hold different protective properties. Firstly, the amount and type of polyphenols in foods depend on the food, including its origin, ripeness, and how it was farmed, transported, stored, and prepared (4).

Secondly, their variety means they differ in molecular sizes, shapes and weights. This results in some being more suited for specific bodily functions than others. For example, dense polyphenols found in grapeseed are particularly efficient in aiding the cellular functions that support skin (5). Whereas the lighter more delicate polyphenols found in red grapes and blueberries are better absorbed in harder to reach areas such as the brain (6).

To simplify, research finds the type of polyphenols in grapeseed – anthocyanins – specifically react UVA-induced oxidative stress within the skin. This reduces the unwanted oxidation of lipids and proteins, the healthy cells in our skin, therefore reducing what we may all know as sun induced skin aging and scientists refer to as photoaging.

Whereas the resveratrol found in red grapes and therefore red wine, is a particularly versatile polyphenol. One of the many cellular functions it supports is the memory function due its ability to boost the proliferation of a particular protein in a dense hard to reach area of the brain known as the hippocampus. By boosting this protein, known as neuro growth factor, it increases the life span of neuron cells in the brain needed for better memory.

These are a few examples of the many cellular reaction’s polyphenols can positively impact. What this doesn’t mean is by eating as many proanthocyanins as possible you will never have to wear sunscreen again, or by eating nothing but blueberries you can say goodbye to calendar reminders! However, it does give you an indication of why eating a diet that is diverse in polyphenols helps your body holistically support the millions of cellular functions that are continuously occurring at every level within.

 

 

Thirdly, consuming them through a healthy balanced diet ensures you consume them in their various forms which provides you with the other varied nutrients the body needs to function healthily. Such as the fibre in fruit skins, the essential fatty acids in nuts and seeds and the diverse vitamins and minerals across all food types.

In summary, we are becoming increasingly aware of how polyphenols go further than just reducing oxidative stress and have become more conscious of their effects on overall health. Knowing more about polyphenols and their positive influences on healthy bodily functions gives even more reason to follow a healthy balanced diet, like the Mediterranean diet for example. Furthermore, it is clear to scientists and health specialists that the consumption of these compounds come in hundreds of sub-classes that vary in weight and size. So, we have become more aware that some are more suited for specific bodily functions than others.

Therefore, when it comes to being the best version of ourselves, our diet is a good place to begin. We already know we need to consume a variety of plant-based foods to ensure we nourish ourselves with a balance of macro and micronutrients – now we know this goes for polyphenols too.

 

References:

  • Zamora-Ros, R., Rabassa, M. and Cherubini, A. (2013). High Concentrations of a Urinary Biomarker of Polyphenol Intake Are Associated with Decreased Mortality in Older Adults. The Journal of Nutrition, 143(9), pp.1445-1450.
  • Aune, D., Giovannucci, E., Boffetta, P., Fadnes, L., Keum, N., Norat, T., Greenwood, D., Riboli, E., Vatten, L. and Tonstad, S. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, 46(3), pp.1029-1056.
  • Zhou, Y., Zheng, J. and Li, Y. (2016). Natural Polyphenols for Prevention and Treatment of Cancer. Nutrients, [online] 8(8), p.515. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997428/ [Accessed 19 Aug. 2019].
  • Tsao, R. (2010). Chemistry and Biochemistry of Dietary Polyphenols. Nutrients, [online] 2(12), pp.1231-1246. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257627/#B3-nutrients-02-01231 [Accessed 19 Aug. 2019].
  • Dumoulin, M., Gaudout, D. and Lemaire, B. (2016). Clinical effects of an oral supplement rich in antioxidants on skin radiance in women. Clinical, Cosmetic and Investigational Dermatology, [online] Volume 9, pp.315-324. Available at: https://www.ncbi.nlm.nih.gov/pubmed/27799805 [Accessed 20 Aug. 2019].
  • Bensalem, J., Dudonné, S., Etchamendy, N., Pellay, H., Amadieu, C. and Gaudout, D. (2018). Polyphenols From Grape and Blueberry Improve Episodic Memory in Healthy Elderly with Lower Level of Memory Performance: A Bicentric Double-Blind, Randomized, Placebo-Controlled Clinical Study. The Journals of Gerontology: Series A, 74(7), pp.996-1007

How do we Improve and Protect our Brain Health?

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Written by elénzia’s Nutrition Manager, Christie Newman

In a world where we are all unique from one another, there are two things we all have in common. No one can live forever and at some point we all experience stress.

Ultimately, stress and ageing impact one area of the body more than any other… Our Brain!

Based on our genetics, many of us age at slightly different paces, and our distinctive characteristics means we often handle stress in different ways, inevitably placing an negative impact on our mind. This is not new news. We are all aware stress distorts the way we think and can speed up the naturally occurring ageing processes however, what is less known is just how much of an impact it is having on our brain across our entire lifespan.

Supporting brain function is not just something to worry about when we are reaching retirement, it is something to think about now and always. For instance, if we think of ageing, we immediately think of our skin as this is something we can visibly see. Next is usually our joints, as this is something we predominantly feel. But how many of us think about our ageing brain which can start as young as the age of 20? This is because we don’t really associate the brain as a part of our body we can do something about. Other than ensuring we are consuming Omega 3, how many of us are aware of functional nutritional compounds that are clinically proven to support the functioning of our brain?

We are all aware that we can support our skin by applying serums and support our joints by attending yoga. However, it is less known that certain nutritional compounds can boost our thought capacity, improve the clarity of our memory recall, enhance our brain energy, and speed up our physical reaction time – without using caffeine!

A good example of this is the nutritional supplement elénzia Enhance, it combines the latest innovative ingredients found by scientists to create a holistic formulation that specifically targets the area of the brain most susceptible to both ageing and stress. Through precision nutrition and patented extraction processes, elénzia Enhance combines clinically proven key active ingredients which work in synergy to penetrate the brain.

 

 

This aids several neurological functions associated with:

* memory and learning
* executive function
* brain energy
* sustaining attention

elénzia Enhance has been created and proven to enhance mental clarity, support the minds’ ability to focus, slow inevitable brain age deterioration and reduce oxidative stress. Thanks to nutrition innovation this can all be done by taking 3 capsules a day.

So, if we are all unique, how does this supplement work for everyone?
In our lifetimes we will all inevitably be challenged with stressful situations. The spectrum of stress is broad and can include anything from a big game coming up to a meeting at work. For every one of us, brain age deterioration is inevitable, however you can slow it down through an active and healthy lifestyle.

To help you understand what we mean by the spectrum of stress, here are some key examples of how elénzia Enhance can support you in your day to day life.

Students and working professionals
Have you ever walked out of an exam or a meeting and immediately after remembered the piece information you couldn’t recall only moments before? That was your working memory failing to ‘work’ under pressure. More specifically, that is an area of the brain known as the hippocampus, responsible for our memory and learning processes, craving more support from the billions of neurons connecting its chemical messaging pathways. The denser this area of the brain is with neurons, the more sufficiently it can recall information, even under pressure.

Key actives within elénzia Enhance have been clinically trialled and suggested to acutely improve working memory and attention during a sustained cognitive effort by prolonging the life of neuron cells, therefore increasing their density. These actives also increase the potential to focus by boosting the brains capability to synthesis glucose into energy more sufficiently under these types of conditions.

The reason information comes creeping back when it is too late is because we are more relaxed, and fewer neurological processes are occurring. Therefore, by supplementing via precision nutrition to support brain health, you support the billions of neurons firing information simultaneously, which in turn supports how well you do in that exam, or how smooth that meeting goes.

Supplementing elénzia Enhance can boost work performance and productivity for focus, enabling you to multitask under stress, be creative and be productive. Also, it can support studying, learning, attention, storage and recall of information, all while strengthening the minds’ resistance to stress.

 

 

Athletes and e-gamers
The physiological functions of stress can include that adrenaline you feel before a big race, or a challenge like running a marathon. This type of stress can distort your executive function. For example, running a marathon requires you to concentrate on your breathing and maintain your pace; playing ball sports requires you to think carefully about the pressure you apply when making that awkward pass; contact sports such as kickboxing rely on your ability to make swift judgement in a split second to protect yourself from your component. The list could go on, but these here are just a few examples of what is known as relying heavily on your executive function, which elénzia Enhance can support you with.

There are two key neurological processes your brain is relying on in these examples. Executive function and the synthesis of brain energy. Our brain makes up only 2% of the bodies entire weight, yet at rest it is using a minimum of 20% of our energy, with its main source of acute energy coming from glucose.

Key actives and essential b-vitamins within elénzia Enhance have been clinically trialled and suggested to increase the synthesis of cells which convert glucose into energy more sufficiently and boost the production of the neurotransmitter acetylcholine, which is key to the speed of our executive function.

Supplementing elénzia Enhance can help calm the mindset, sharpen strategic thinking and clear the memory to propel competitors across all sports and games to victory. More specifically, it helps you achieve optimal brain chemistry for motivation, reaching your full potential and creating willpower.

“As part of a balanced diet and exercise, Enhance has been great and allowed me to stay focussed and alert.” – Alistair, 37, Business Manager

The active over 55’s
With age comes wisdom, however the ironic thing about the ageing mind, is the wiser we are, the more forgetful we become. So many of us start to think more about our memory capabilities as we get older and are aware it is a key indicator to ageing healthily.

 

 

It is well known the best antidote for a healthy mind is an active, healthy lifestyle, filled with mindful activities, clean air, a positive mindset and a diverse Mediterranean diet to provide nutrients to support brain health. Alongside this, science is making steady breakthroughs to help enhance these efforts further.

Key actives within elénzia Enhance have been clinically trialled and suggested to acutely improve long-term memory and slow brain age-deterioration by 10 years by prolonging the life of neuron cells therefore increasing their density. These actives also increase the synthesis of cells to support the production of neurotransmitters, helping transfer information and improve reaction time.

In summary, supplementing elénzia Enhance provides functional nutritional compounds, to those who are seeking for a quality of life formula to strengthen their brain function, and support their memory, verbal communication, mood and mental clarity.

Overall, the evidence supporting the efficacy of the nutritional supplement elénzia Enhance helps those who follow a healthy lifestyle, yet seek that extra support for their cognitive function to confidently meet their true mental potential.