YOUR LIFESTYLE MAGAZINE FOR HEART HEALTH Bulletin 1_GB_web.pdf · YOUR LIFESTYLE MAGAZINE FOR HEART...

Memories from the Mediterranean

Our Chef Recommends:Dalmatian Collation

Nature´s Medicine Cabinet: Turmeric

CHOLESTEROLChampion or Serial Killer? 12

YOUR LIFESTYLE MAGAZINE FOR HEART HEALTH

UK ISSUE UK £2,80

3006 38 59Less Stress -

More Happiness

ISSUE 1 • MAR - APR 2019

For centuries man has been striving to increase security, reduce pain and improve the quality of life.

With a passion for care and a drive for excellence Posthorax has taken on the challenge, providing the clinically proven, award-winning Posthorax Sternum Support Vest for patients a� er cardiac and thoracic surgery.

Capitain Wardinvented

cork livejackets

1865

Bob Switzer invented neon colored paint for

safety vests

1930

Richard A. Amiellomarked

K-15 Kevlar Vest

1975

Invention of thelive-saving

sternum support vest

2008

Products for postoperative cardiac patient care.

www.posthorax.com

Adve

rtis

emen

t

For centuries man has been striving to increase security, reduce pain and improve the quality of life.

With a passion for care and a drive for excellence Posthorax has taken on the challenge, providing the clinically proven, award-winning Posthorax Sternum Support Vest for patients a� er cardiac and thoracic surgery.

Capitain Wardinvented

cork livejackets

1865

Bob Switzer invented neon colored paint for

safety vests

1930

Richard A. Amiellomarked

K-15 Kevlar Vest

1975

Invention of thelive-saving

sternum support vest

2008

Products for postoperative cardiac patient care.

www.posthorax.com

4 C A R D I A C B U L L E T I N

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5C A R D I A C B U L L E T I N

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67 Subscribe!How to get your Cardiac Bulletinto your front door

Our Chef Recommends:

Dalmatian Collation

Recipes For our recommended menue

Golden GoddessTurmenic

Memories from the Mediterranean An adventurous approach to stress management

06

28

IN THIS ISSUELess Stress - More Happiness Six simple ways to reduce stress and anxiety

The Cheat SheetKnow your tools

Budget MattersWhen is “organic” a must and when can you get away with conventional produce?

IN THIS ISSUE

67

12

Imprint

CholesterolChampion or Serial Killer?

24


LESS STRESSMORE

Living in a fast paced, competitive society with increasing environmental liabilities, we all tend to experience stress. It could be descri-bed as accumulation of seemingly overwhel-

ming problems, often from undetected sources. In 21st century terminology, stress could be likened to mental ransomware.

Six simple ways to reduce stress and anxiety

HAPPINESS


H idden, undefinable conglomerates of negativity and pressure, which create an uncomfortable state of mind and eventually lead to health risks.

Mind and body react to it in different ways. Fatigue, muscle tension, stomach upsets and insomnia are some of the physical symptoms. According to medical publi-cations, continued exposure to stress can contribute to heart disease, obesity, headaches, fatigue and diabetes. Common effects on mood and behaviour include tensi-on, anxiety, irritability, drug- and alcohol abuse, tobacco use and social withdrawal. Doctors, employers, spouses and friends encourage us to manage our stress. Accor-ding to market prognostics, an estimated $ 14 billion will be spent on fighting stress in the United States this year. A vast array of literature covers the subject and one could spend a lifetime trying out methods and de-vices to decompress.


Exercise, relaxation techniques, hobbies and sociali-sing are common sense approaches to the subject. Suc-cessful elimination of stress does require inspection of where it comes from and how it can be eliminated.

Here are six simple things you could do right now, on your own, without spending a penny, to eliminate sources of stress and regain some of your mental ener-gy, focus and drive, simply with a bit of self discipline and a shift of viewpoint.

1. Tune out of “the news”. Stop reading newspa-pers and news-apps.

Try disconnecting your TV for a while. Incessant promotion of danger, terrifying events and evil deeds, has never helped anyone to do better. It actually can make you sick, by making life look dreadful and eating up your energy resources. Computer games and online surfing consume time and energy, which one could otherwise spend on one’s actual well-being in real life. Devote your attention and efforts to your own health, interests and endeavours, to your family, friends, co-workers and other areas of life you truly care about. You could gather up considerable positive momentum towards feeling better and happier.

2. Inspect your habits. Do you find yourself spend-ing quite a bit of time thinking about unfortunate incidents and conditions?

Are you easily engaging in gossip about people? Try and cease to feed negativity and undesirable causes with your life energy and interest. Cut the line, and seek to engage in something useful or creative. You can make a difference wherever you turn. Even from a hospital bed, if you cared to. You could tell your nurse she is doing a good job, you could send an encour-aging message to your (grand)child for an upcoming exam, you could remember a friend’s birthday and send good wishes ... in other words, you could start caring about your surroundings. You could be mak-ing them better just by paying a little attention. As a result your own stress might decrease significantly.

3. Keep negative persons away or at least at arm’s length. Did you ever ask yourself, where the feeling of seeming overwhelmed or pressured comes from?

A great number of people in the world accomplish amazing things for themselves, in their jobs, for others and even for mankind. Who or what is it, that shifts our focus toward failure and hopelessness? Don’t allow a minority of misanthropic persons to hold your thoughts ransom. If you can’t escape, change the subject to a positive topic. Strive to surround yourself with constructive, positive individuals.


4. List out all things, which trouble you. Regardless how big or small, write down a list of what worries you.

After you are done, read carefully through each entry and face these problems one by one. Write out what you could do to handle each of them. Just the action of facing and considering, what could be done about the problem, might ease your mind about it. The de-cision, whether to actually follow through in action, is still yours. But at least you will have identified the problem. It is no longer an unknown and you applied constructive thoughts to it. And you compartmental-ised different areas of discomfort, stress or burden. Viewed separately, they might not seem as threatening or worrisome.

5. Deliver communications you wanted to, or feel you should have given.

You forgot your best friend’s birthday 2 months ago and you still think of it here and there. Pick up a card, acknowledge the fact you forgot, and write your thoughts or wishes. You wanted to discontinue a subscription to a new magazine but never did. It irks you a little. Take it up, communicate your decision, and enjoy having followed through. You feel uncom-fortable, every time you remember lonely aunt Milly. Write her a message, e-mail or give her a call (you can decide beforehand how much time you want to spend on it). Stuck attention and energy block our freedom of thought. By taking simple action, these blockades can easily be undone. As a result, we have more capacity of free attention for current matters.


6. Be interested. Interest is the essence of life! Being interested is not hard to do.

Being interested is not hard to do. All it takes is a decision, a few questions and paying attention to the answers. I recently visited family I had not seen for more than a decade. Living in separate continents our actual interaction is usually restricted to calls and messages, the occasional picture sent through Whatsapp, birthday- and Christmas packages. As my visit was limited to 6 days. I was not sure how to do everyone justice. My natural inclination of having an honest interest in any person in front of me, came in very handy. It helped me melt down the barriers of time and distance without effort, made everyone feel important and loved and even sparked creativity. It seemed interest had aligned our positive forces within a very short time span. We all felt rewarded with peace of mind, and rekindled mutual support. Take charge, reconquer your locked up energies and focus on what really matters to you!


Can we evaluate the contradictory data we

are being fed by opposing camps in

the medical field?

With one in three deaths re-sulting from heart disease and stroke, cardiovascular disease

ranks as the number one killer on a global scale. It is caused by ab-normal growth of arterial plaque on the inner walls of the arteries.


CHOLESTEROL Champion or Serial Killer?


For many decades scientists held LDL (low density lipoprotein), commonly referred to as “bad“ cholesterol, to be the main villain responsible for the

condition of fatty build up within the blood vessels. The medical field and health publi-cations adamantly maligned the substance as the primary cause for atherosclerosis. The food advertising industry had us on permanent cholesterol watch. We adopted low fat diets and turned to cholesterol-lowering medications as remedies. In the new millennium the pendu-lum took another swing, as new research was presented, challenging the validity of the lipid hypothesis. The most controversial views found LDL-cholesterol to be inversely associated with mortality in most people over age 60, consid-ering - contrary to the common belief - that higher LDL levels are not linked to cardiovas-cular mortality. Today we find a host of pub-lications supporting either side of the spec-trum, all authored by experienced doctors and scientists. How can there be such divergences in facts and opinions? Which approach should one take? Which is the correct path to follow in terms of heart health? It seems necessary to forego Aristotelian logic of “good“ and “bad“ and broaden the context we are looking at. The famed French philosopher Francois-Marie Arouet, better known by his pen-name Voltaire,

demanded one define his terms, before engag-ing in a debate about a topic. Let us shed light onto the subject and establish some facts about what exactly it is, we continue to be concerned about.

Sterols are unsaturated steroid alcohols, char-acterized by a specific arrangement of carbon and hydrogen atoms, often in form of waxy sol-ids. Cholesterol is a biochemical term, denot-ing a fatty substance of the sterol type, occur-ring naturally in most body cells. Lipid (fatty) substances are not soluble in water. This quali-ty prompted evolution to utilize cholesterol for waterproofing and giving flexibility to cell walls - a vital mechanism allowing chemical process-es within the cells to take place, regardless of any changes in their external surroundings. The “waterproof-factor“ also facilitates proper nerve function, as the fatty substance is em-ployed for the creation of nerve cell-insulating myelin sheaths. These form a protective layer around nerve fibres and dramatically speed up transmission of nerve signals. Therefore we find the highest concentration of cholesterol in the brain and spinal cord. Further functions of this basic building block include: Acting as protective agent in the skin, as a detoxifier in the bloodstream and constituting a precursor in the production of various steroid hormones, bile acid and nutrients, such as vitamins A, D, E


and K (fat soluble vitamins). As fats are not water-soluble, they cannot be

transported in the bloodstream on their own. Hence the body has resolved to combine them with protein particles. These carry different types of fats, like cholesterol, triglycerides and phospholipids. Cate-gorized as lipoproteins, they have the job of carry-ing fatty substances from one place in the body to another. There are five main types of lipoproteins, with different density levels, structures and func-tions, in the blood. Those with higher fat content and lower protein content have lower density.

Chylomicrons are the least dense lipoproteins, mainly made of triglycerides (fatty acids) and a small amount of protein. They are responsible for carrying lipids from the intestinal tract to the cells in the body.

Very Low-Density Lipoprotein (VLDL) has a lower density than most others. Its particles consist of a large part of triglycerides, some cholesterol molecules and a smaller part of protein. They are made in the liver with the purpose of carrying tri-glycerides to the body cells where they are needed for biochemical processes. When these triglyceride particles get deposited in the cells, VLDL loses some triglyceride content, keeps the cholesterol, has now less fat and more protein and is thus (via IDL) bound to eventually turn into LDL.

Intermediate-Density Lipoprotein (IDL) is denser than VLDL but less dense than LDL molecules. As VLDL goes on depositing more triglyceride particles in the cells, the compound gradually becomes more

dense. Because of the change in lipid to protein ra-tio, it has now turned into IDL. The process contin-ues and generates LDL.

Low-Density Lipoprotein (LDL, often referred to as bad cholesterol) is made up of more cholesterol than triglycerides and protein. Thus, its density is greater than that of its immediate predecessors. LDL particles are tiny balls of fat and protein, with the function of transporting cholesterol from the liver, where most of the body’s cholesterol is produced, through the blood vessels to the cells where it is required. As an analogy we could imagine a fleet of fuel tankers delivering fuel to where it is needed, blood vessels being the highways and roads to travel on.

Triglycerides are tiny balls of fat. In our analogy they are the “fuel cargo” getting transported and deposited by the various ”vehicles”. In chemical terms they are compounds made up of glycerol, a sweet-tasting colourless liquid and three fatty acid molecules. Synthesized by the liver they constitute the most common type of fat in the body.

High-Density Lipoprotein (HDL, often referred to as good cholesterol) is the most dense lipoprotein and consists of less cholesterol and more protein than LDL. It is made in the liver and in the intestines and has the function of carrying cholesterol back from the cells to the liver – a waste collector so to speak. It picks up all the LDL and triglyceride waste in the bloodstream and actually cleans the arteries. Therefore, in most cases, one needs more HDL to cope with the waste from all other categories.

FATS - GOOD OR BAD?


Looked over in sequence, these definitions re-veal an organised dynamic transportation sys-tem for essential basic building blocks, facili-

tating vital tasks within the biochemical processes of the body. Once we understand this principle, can we honestly continue to randomly vilify some of these substances without further qualifying conditions? What should our lipid profile ideally look like, for the body to run smoothly at optimum health? How is it achieved and maintained? How can we prevent attacks on our arterial lining? Does our food intake assist the system or does it pose inhibiting factors? Is our physical activity level ad-equate for proper maintenance of its “highways“, the blood vessels?

The classic medical approach looks at Total Cho-lesterol (the combined number of all categories of lipoproteins) compared to HDL. Pursuing our initial analogy of fuel transportation- and waste collection vehicles we can say, the TC/HDL ratio assesses, whether there are enough waste collection vehi-cles in relation to fuel transporters. A ratio of 3.5 or lower is considered a normal range. 3 is a great condition of one waste removal vehicle for two fuel tankers. How do these substances and quantities come about? Are they consumed directly through fats in our diet, or does the body manufacture them from other substances we eat?


Given its vital role for proper body function, the liver and small intestine actually synthesize 80% of the cholesterol needed, and only 20% comes from our food. That means, if all the fat one ate in a day were an egg yolk, containing about 200 mg of fat, the liver would produce an additional 800 mg.

It uses carbohydrates or sugars and proteins to form triglycerides. These get packaged with proteins and cholesterol, to be sent into the bloodstream as VLDL. The process happens mainly during sleep. These are valuable data regarding our lifestyle-choices: If the body does not get enough fat from its food intake, it makes tri-glycerides (basic building elements for LDL) from sugars and carbohydrates. Extra calories, espe-cially carbohydrates, prompt the liver to increase triglyceride production. The body stores the excess amounts in fat cells, for later use as energy.

When required, the body releases the stored triglycerides as fatty acids to fuel body movement, to create heat and to provide energy for other body processes. We can influence these numbers in two ways. We can include sufficient amounts of healthy fats in our diet, to provide excellent fuel for our fleet of tankers, and we can reduce or eliminate sugars and carbohydrates to give the liver less material for triglyceride-production.


About 20% of patients with heart disease do not show elevated cholesterol levels. Scientists were looking for more answers.

Newer research has found, not all LDL or HDL particles are created equal. There are differenc-es, even within the 5 categories of lipoproteins. In order to be more protective than harmful, LDL molecules should be big and buoyant, as opposed to small and dense. This concept allows us to take the approach of Boolean Algebra and differentiate further, than just between the two Aristotelian values of good or bad. We are looking at “more good than bad” and various degrees thereof, versus ”more bad than good”. A diet high in sugar and carbohydrates and low in healthy fats, as well as an inactive lifestyle without exercise, have been found to modify LDL and HDL molecules towards their more destructive forms. Both factors cause one’s LDL to shrink into undesirable, dense and small, plaque-growing particles. These small LDL particles pose a risk for cardiovascular disease, when they invade the endothelium (the inner lin-ing of blood vessels) and become oxidised.

Whether cholesterol gets deposited on the vessel walls, depends on other associated circumstances and conditions, such as diabetes, smoking, high blood pressure and obesity. These conditions cause inflammation in the endothelium. Small-sized (abnormal) LDL units are prone to penetrate the weakened layer and deposit their lipid cargo. Consequently, plaque forms underneath the lining. Rupture of patches of plaque can lead to blood clots and arterial blockage, and inhibited blood flow to the heart, resulting in a heart attack.

HDL (waste removal vehicles) can also vary in size. HDL2 is large and beneficial in terms of its waste removal capacity. Its smaller cousin HDL3 is not. Alcohol consumption has been found to elevate HDL3 production. Eating healthy fats and daily exercise have been documented to increase desirable HDL2 production. Doctors use advanced lipid profiles to determine these numbers for their patients. Ultimately one would strive to have large, buoyant LDL cholesterol particles and lots of effec-tive HDL2 cholesterol.


You can enhance the size and effectiveness of your cholesterol particles with adequate phys-ical activity. One of the best ways to lower tri-glycerides is with regular exercise. Get the heart to beat faster, with about 40 min of moderate to high intensity exercise, 5 times a week. Taking a brisk walk for 30 minutes or more every day is fine (ladies tend to need an hour). A diet rich in healthy fats, fibres, lean proteins, vegetables and fruits is the other vital component for improving your advanced lipid profile. You can increase the size of your LDL particles and the effectiveness of your HDL molecules by skipping fatty red meats and whole-milk dairy foods. Choose lean meats and restrict dairy to PLAIN yogurt. Newer re-search has redeemed pasture raised organic eggs, showing these contain healthy fats. Consumed in moderation, they do not raise cholesterol levels. The same is true for shrimp.

Previously considered a high cholesterol food to be avoided, research has discovered they do not raise people’s cholesterol levels and therefore can be included in a healthy heart diet. Limit-ing or eliminating simple carbohydrates such as sugar, syrup, white flower, white rice and pota-toes is most essential. They drastically increase triglycerides, which end up as body fat. Complex carbohydrates like vegetables are a very desirable choice. Foods high in omega 3 fatty acids (found in fish) help to keep triglyceride levels low - salm-on, albacore tuna, sardines, herring. Ideally, one would consume 25 -30 g of fibre per day. Fruits and vegetables are great sources of fibre. Alcohol and tobacco have a negative impact on the size of cholesterol particles. Eliminating these can bring your risk profile to a better range and improve not only the condition of your arteries, but overall fitness, health and well-being.

WHAT CAN YOU DO WITH THIS INFORMATION?


1. Include BENEFICIAL FATS in your diet

STOCK YOUR PANTRY WITH: beneficial fatsextra virgin cold pressed olive oil for salads, virgin for cookingsunflower oilcanola oilpumpkin seed oilalmond oilpistachio oilwalnut oilhealthy nutspecansmacadamia nutswalnutshazelnutspistachiosalmondschia seeds and flax seedsavocadossoybeansdark chocolate (72% cocoa – 90% co-coa)Coconut oil (Though saturated, it is made from lauric acid. While more stud-ies are needed, it is associated with de-sirable qualities of increasing the size of LDL particles and increasing HDL levels.

STOCK YOUR REFRIGERATOR WITH:Fatty cold-water fishsalmontroutsolesardinesherringmusselsoystersseaweedorganic pasture raised eggs

2. Eliminate TRANS FATS = hydrogenated vegetable oils = vegetable shortenings

Trans fats are harmful and toxic. Their negative effects include reduced size of LDL particles, raised LDL levels and dropped HDL levels, raised blood sugar levels and hardened cell walls. They promote inflammation and increase the risk for cancer, heart disease and diabetes. Therefore, trans fats are the worst kind of fat for the heart, blood vessels and

the entire body. Eating foods, which contain trans fats, is like eating plastic. Hydrogenat-ed vegetable oils or vegetable shortening are alternative names for trans fats. Watch out for all these on food labels.The substance is created by an industrial process, where hydrogen atoms get added to liquid vegetable oils, in order to make them more solid. This serves a commercial interest, because these do not go rancid and can with-stand repeated heating.The foods listed below contain trans fats (it is not complete but gives you an idea what to watch out for):margarinecrackers microwaveable breakfastspackaged commercially baked goods (cookies, cakes, especially with frosting)doughnutsfrozen pizzadeep fried restaurant- or fast foodsmicrowaveable popcornprocessed meats

3. Eliminate fatty meats and dairy products

Resort to lean meats, plain yogurt and un-sweetened almond milk instead.

4. Eliminate or reduce SUGARS and SIMPLE CARBOHYDRATES

These foods cause blood sugar levels to rise and therefore spike inflammation, which weakens artery walls. Elevated blood sugar levels also cause shrinking of LDL particles, making these more destructive than beneficial, and stop HDL production.Avoid:Sugar, corn syrup, fructose, honey, corn starch, potato starch, any fruit juice, any syrup, any white flour (breads, cakes, cookies), white rice. Indulge in:Fruits, vegetables, beans, whole grains

5. Eliminate TOBACCO and ALCOHOL

6. Be ACTIVE and find some forms of EXER-CISE you can grow to enjoy.Give your muscles – including your blood ves-sels – sufficient aerobic and strength work out on a regular basis, five or six days a week.

CHOLESTEROL DOS AND DONTS


THECHEATSHEETknow your tools


If you, dear Cardiac Bulletin readers, have missed our first issue, or some of the featured data re-garding how to get started on your road to a

heart healthy lifestyle have retreated to the more remote parts of your memory, we have provided a concise summary of the most essential points for you here. For more detailed information please refer to Cardiac Bulletin Issue 0 or our online version thereof.


1. STRESS IS LESSHeart health encompasses mental and physical well being in all areas of our lives.

2. QUALITY MATTERSThe approach of implementing lifestyle chang-es with the goal of long-term health ultimately seems to be a better choice, than that of strict regimens most of us are not likely to keep to .

3. TUNE INEducation and knowledge about how the body works, what certain foods do for or to it, and how our lifestyle modifies its health, are an es-sential prerequisite for success in maintaining a high quality of life.

4. NUTRITION POSITIONFood is defined as that which is eaten to sustain life, provide energy and promote the growth and repair of tissues. (Macmillan Dictionary)Dietary changes should be based on implemen-tation of 5 beneficial food groups into our well liked culinary customs, as well as elimination of the most serious culprits in terms of heart health.

Desirable permanent residents for your refrigera-tor and pantry:> Lean proteins> Beneficial fats> High-fiber fruits, vegetables and seeds > Potent herbs and spices> Health promoting liquids

Subjects to be exiled indefinitely:> Sugars and starches> Soft drinks, diet sodas and alcohol> Hydrogenated oils> Fatty or processed meats> Dairy products (with the exception of plain! Yogurt)For more detailed information please refer to the article “Strict diet regimen or gradual lifestyle change – how do you conquer the barriers to a heart-healthy diet?” in Cardiac Bulletin Issue 0

5. MOTION IS A POTIONMake friends with the idea of creating an active lifestyle – inactivity is not an option for a healthy body. You have the freedom to choose some favourite indoor- and/or outdoor activi-ties to keep your muscles moving. Ideally these include aerobic exercise, stretching and strength training. Get started with aerobic training, the rule of thumb is 30 minutes per day at a pace where you are able to speak in short sentenc-es, but not sing. For more information please refer to the article “Long-term health and the E-Word” in Cardiac Bulletin Issue 0.

6. CULINARY COMPOSITIONHeart-healthy menu in issue 0:Bison burgers with roasted sweet potatoes and Swiss chard, Red cabbage, fennel, okra salad, Cucumber mint water, For recipes please refer to the article “Our chef recommends” in Cardiac Bulletin issue 0.

7. COUNT ON BACK UPCall in the cavalry on inflammation, infections and other unwanted conditions with plenty of fresh garlic. For more information please re-fer to the article “Unsung hero allium sativum, commonly known as garlic” in Cardiac Bulletin Issue 0.


BUDGET MATTERS


Since pesticides can be extremely dama-ging to human bodies, it seems a good idea to know which kinds of fruits and

vegetables contain higher concentrations of these chemicals, and therefore should be bought organic. For the sake of setting priori-ties and boosting our budget, we would also like to know, which kinds can be consumed

in their conventional form. So before we venture to the grocery isles in the local supermarket to accommodate our new anti-inflammatory, heart-healthy diet

choices, let us take note of the the “Clean Fifteen” and the “Dirty Dozen”. These lists are provided by researchers of the Environmental Working Group, for your convenience. Carry a copy in your wallet for easy reference on the go.

These selections do not relate to diet choices, they merely give insight into which produ-ce should absolutely be bought organic, and which kinds can be consumed conventionally grown, without concern about carcinogenic or inflammatory consequences.

When is “organic” a must and when can you get away with conventional produce?

BUDGET MATTERS

For further judgement, common sense tells us, that leafy greens could be affected more easily than some thick-skinned fruit. It is also important to check

these lists every year, as agricultural changes do occur. Happy body, happy wallet!

The Clean Fifteen (these fruits and vegetables can be consumed “conventionally grown”) 1. Asparagus2. Avocados3. Cabbage4. Cantaloupe5. Sweet Corn (not heart healthy though!)6. Eggplant7. Grapefruit8. Kiwi9. Mango10. Mushroom11. Onions12. Papayas13. Pineapples14. Sweet Peas15. Sweet Potatoes

The Dirty Dozen (these are the fruits and vegetables you should insist on buying “organically grown”)

1. Apples2. Celery3. Cherry Tomatoes4. Cucumbers5. Grapes6. Hot Peppers7. Nectarines8. Peaches9. Potatoes10. Spinach11. Strawberries12. Sweet Bell Peppers


An adventurous approach to stress management

MEMORIES FROM THE

MEDITERRANEAN


Winter, especially the grey and cold part of it, once the Christ-mas Holidays are over, makes

us dream of warm breezes, sunny skies and carefree vacations spent at the seaside. We ponder past pleasure moments, exchange anecdotes and relive some of the joys we have experienced, or we desire to experience. I will share some of mine and, for a moment, take you with me to the majestic Adriatic shores of Croatia.


I happened to have accept-ed an invitation to a fam-ily wedding last June, on the remote island of Sveti

Klement, located just a short boat ride off the coast of the island of Hvar. It took 3 days - 2 plane rides, 12 hours by car, 2 hours by ferry and 20 minutes by moto-rised dinghy - to get there. On the upside, I was enjoying travelling with my two favourite people on the planet...You should have seen the captain of that dinghy waiting for us, bouncing up and down in heavy swell at dusk in the centre of the port in Hvar. He was waving his arms, expecting me to thrust my suitcase with its contents of carefully curated wedding-guest outfits for 6 days, over the sea wall across a distance of 2 meters, into his wildly plunging vessel.

I owe it to the fearless gallant-ry of aforementioned favourite people – my wonderful sons - that both, my suitcase and I, landed and embarked safely on the High-craft for the last bit of our journey.

The reward was completely un-expected and breathtaking. After a short and exorbitantly bumpy ride we arrived at a scene rivalling the film sets of “Mamma Mia” in beauty and charm. The staff of “The Fisherman’s House” met us at the landing and led us to a loving-ly groomed paradise teeming with exuberant local flora.


The Croatian/German/Danish family of owners had truly suc-ceeded combining their respective cultural fortes to create a micro-cosm of laid back bucolic luxuries. Picture fragrant fruit trees, vibrant hydrangeas, silvery olive orchards, opulent grape-laden vines, fields of wild artichokes and asparagus interspersed with patches of rose-mary, lavender and blooming exot-ic cacti, forming a shaded oasis for pleasant all-day outdoor living.

An impeccable sense of style and charmingly composed aesthetic focal points greeted us wherever we turned our eyes. We found our-selves in a little Eden, completely void of the usual disturbances of modern society. Unending bliss filled morning swims at the pictur-esque bay, afternoon sailing turns in azure waters and evening walks through pine and cypress forests to ancient Roman excavation sites. In absence of motorised traffic, elec-tronic-, noise- or light pollution, we were peacefully lulled to sleep by the sounds of gentle waves and rustling leaves, with soft breezes floating through the open balco-ny doors, heavily guarded from mosquitoes by airy wisps of tulle curtains.

Each morning and evening, the large banquet table under a per-gola of flowering vines beckoned with a new set of enticing local delicacies.


Homemade orange- and fig preserves, from fruits provided by the trees flanking the outdoor living area, breakfast eggs from happy, island roaming pet chickens and a selection of cheeses and salami created on the premises, were gracing our breakfast spread. Every day, at the break of dawn, grandpa Tonci would go out on his fishing boat and cast his nets for the catch of the day, later to be prepared by Boris on an outdoor brick oven grill. Olives were harvested from the orchard, vegeta-bles from the kitchen garden, wild capers picked on a neighboring island and pickled by Thorkild, the Danish skipper, who landed with his yacht at Sveti Klement eight years ago and never left, as he had fallen in love with the fisherman’s daughter. The rustic opulence of our daily provisions, presented with most genuine Mediterranean hospitality, sufficed to transport attendees far beyond the realm of their usual day to day business.

Tonci and his family run the Fisherman’s House restau-rant from May to October, with a few guestrooms avail-able for those, who seek a bit of refuge from the ever accelerating world of high-speed online, swipe and click business- and social frenzy. Only accessible by boat or water taxi from the neighboring island of Hvar, the place is a well-kept secret among food- and sailing aficiona-dos in the area. The German groom had been a regular every summer. When one year he brought his future bride along, she was unable to escape the enchantment of the picturesque environment and decided it was the ideal spot to realize her vision of a gorgeous, fun wedding celebration. Bound to share her strong capability for joy, she set her mind on sparking individuality and creativity in all participants.

And so the 30 of us, originating from 6 different coun-tries, found ourselves rekindling old friendships, resum-ing family relationships, engaging in island life and each contributing our part to an outstanding week of casual festivities. Thorkild, his wife and their staff are dedicated to creating an illusion of paradise, where their guests can decompress at a safe distance from devastating world news and attention grabbing Instagram- and Twitter net-works, and get back in touch with themselves, the world and the people around them. Two charming couples from Ljubljana, Slovenia arrived with their sailboats, infusing our days with a sense of adventure and conquest of the elements while skimming across the azure. The world’s most dedicated disc-jockey and his wife came from Cro-atia, ever ready to get the party started, whenever it was time to gather and have fun.


Wherever that might have been, at a pavilion in the vineyard (lovingly named Valhalla, reminiscent of the owner’s Viking roots), at the beach or at sea, Gogo was ready to set up his equipment and had everyone from 8 to 80 rocking to their favourite tunes.

Friends from Slovakia gifted a barrel of homemade Prosecco, adding a drop of luxury to most every meal, including – we do admit – breakfast. One could simply not resist the joie de vivre imparted by the lively Slovaks. A guest from the High Tatra mountains had brought her keyboard all the way to the island, courageously impro-vising accompaniment to the arias performed impromptu by the Austrian soprano late one night. The younger, action loving male crowd ferried sightseers, musicians and the wedding cake on the indispensable dinghy. An old pal of the groom lent his sophisticated professional photographer’s eye to visual documentation of the week’s events, and though the list could be carried on for quite a bit, my message might already be transpiring ...

All of us had regained touch with our true selves and with each other, with nature and with the ulti-

mate source of inner energy - our ideals.

Host and hostess had not only managed to extract their closest family members and friends from the intricacies of their respective jobs and obligations and lovingly lure them to a place of carefree idyll, but set a spirited stage and inspired everyone to contribute to the rustic luxuries of the week, with what they are truly passionate about. Social status, societal musts and must nots, monetary concerns and all their kin had been shed somewhere along the way to Sveti Klement. While only few of us had previously known one another, we found ourselves opening our hearts and souls without hesitation, commu-nicating freely and forming bonds of trust, respect and appreciation for each other’s qualities and shortcomings alike.

Our bounty turned out to be far more than just price-less memories of a week’s worth of pleasure moments, including the wildly romantic beach-nuptials with fairy tale appeal. All of us had regained touch with our true selves and with each other, with nature and with the ultimate source of inner energy - our ideals. We redis-covered our inherent abilities to create on the spirit of the moment in an honest social environment, to include, value, treasure and help. Stepping way out of my com-fort zone, attending the wedding of my former husband of many years ago, turned out to be an unexpectedly rewarding experience.

38 C A R D I A C B U L L E T I N On a quest for a heart healthy lifestyle with flair

and fun

Meet the grey chill of winter with sunny culinary memories

from the Mediterranean,customised for

cardiovascular health

Our chef recommends

DALMATIAN COLLATION


Drawing inspiration from age old culi-nary traditions, shaped in Croatia’s sun-drenched coastal regions of Dalmatia, we invite you to take advantage of the fresh seafood available during the colder months of the year. Create a luscious blend of fla-vours and textures, that will evoke splashes of azure, scents of lavender and rosemary with a generous portion of Mediterranean joie de vivre amdist the chilly grey of win-ter!

Dalmatia is a narrow belt along the eastern shore of the Adriatic Sea, with the Dinaric mountains majestically rising from its crys-talline waters, as well as eighty islands and 500 islets stretching in front of it. Regional cuisine is defined by seafood infused with outstanding flavor due to the salinity of the Adriatic sea, local vegetables, fruits, herbs such as rosemary, thyme, parsley, laven-der and sage, and olives harvested from trees cultivated over centuries. Creative influences date back to ancient times and range from Greek, Roman and Venetian to Ottoman.

For guilt-free pleasure, the selection of recipes and ingredients have been carefully compiled with reference to the five basic heart healthy food groups of lean proteins, fibres from fresh fruits and vegetables, healthy fats, beneficial herbs and health promoting beverages.

These delectable dishes can all be served together for a weekend family feast, or individually as you choose. Most can be prepared well in advance with leftovers lasting for a few days in the refrigerator. The completely grain-free and sugar-free poppy seed cake is a nod to Croatia’s Café culture, where at any time no reason at all is a good enough reason to sit down for a cup of coffee and a pastry to engage in a conversation with friends or simply en-joy people watching. You can replace the coffee and have our pastry with a cup of Lavender Fog Rooibos tea instead.


OCTOPUS SALADBring some culinary class to your table with this veritable blue-blooded delicacy.

Largely separate from other oceans, the salinity level in the Mediterranean sea is significantly higher than that of other bodies of water. It is a result of water added by rain and rivers and surface water evaporation. Hence Medi-terranean seafood boasts richer, more intense flavours than the fare caught in the Atlantic or Pacific. A favourite on the menu in many Southern European countries, octopus salad, comes in many variations. In Italy and Greece some traditional recipes require boiled pota-toes, others are prepared with chopped bell peppers and herbs. We fell in love with the Dalmatian version of garlic and parsley, which happens to feature not one, but three of the heart healthy food groups (lean protein, benefi-cial fat, potent herbs).


Whether part of Middle Eastern Mezze (table of appetizers), an Italian array of Antipasti or a Spanish Tapas menu, this decorative vegetable has inspired culinary creativity for centuries. It grows in an abundance of varieties, ranging from yellow, orange and shades of red to green and comes in multiple degrees of sweetness and piquancy. With capers and fresh herbs growing galore in the sun kissed region, and fresh anchovies read-ily available for pickling, Dalmatian cooks have created a rich combination of flavours from what nature has to offer.

ROASTED PEPPERS WITH ANCHOVIES


This dish was created impromptu on a sailboat for a sunbathing flock of wedding guests, by the one and only Gogo, Dalmatia’s most dedicated (seafaring!) disc jockey and party host. While anchoring in a picture perfect bay one glorious afternoon, he prepared mussels from the local market. The Prosecco had been made in Slo-vakia by a friend of the groom, especially for the weeks festivities. Buzara is a popular style of preparation with olive oil, garlic, tomatoes, parsley and white wine. The mussels can be sub-stituted with shrimp, clams or prawns. Our host added some extra magic by infusing the process with a splash of his keen spirit.

MUSSELS BUZARA À LA GOGO


A variety of flavours and textures, brought about by the Dalmatian soil and sun, make this side dish a popular staple with almost every meal. Often the produce served in the region’s Konobas (small authentic Croatian restaurants) is home-grown and tended to on a sunny plot in the backyard, most likely in the company of fruit trees, vines, abundantly blossoming Hydrangeas and Lilies of the Nile. While the possible combinations of vegetables are endless, the dressing never distracts from their inherent aroma. It is always a simple vinegar and olive oil mixture with salt and pepper.

MEDITERRANEANSIDE SALAD


Pomegranate is one of the most prized fruits in history. There is an undeniable air of lux-ury about its seeds, especially when they are decorously arranged on top of vibrant orange slices and sprinkled with pistachios. Appropri-ate for carnival season, the arrangement seems to evoke the bygone days of Venetian splendor with masquerade balls and leisurely feasts en-joyed with a zest for all things beautiful. Some-times the dish is served as a salad in the Moroc-co or the Middle East, for our meal it serves as a sweet conclusion.

ORANGE POMEGRANATE PISTACHIO DESSERT


Much like in Italy, France, Austria or Turkey, Croa-tia has a thriving coffee culture. Whether you are in a coastal town or in a hinterland city, you will find entire squares and streets lined with café bars, furnished with style. They are watched over by waiters displaying an unwavering sense of pride and duty in upholding standards of hospitality import-ed from the Ottoman Empire centuries ago, which they imbue with a just a touch of old school Central European formality. Though Croatians will proudly tell you their country had been a bastion denying the Turks access to conquests in Central- and West-ern Europe for hundreds of years, they (as much as the Viennese) were not in any way inclined to turn their backs on the black elixir their opponents had brought along.

By the 18th century it was served in “Kavanas”, opulent emerging coffee palaces. Today a coffee house typically is meant to be “a home away from home”, where one is welcome to spend hours over a few cups of espresso and a pastry, either by oneself or with friends, engaging in philosophical conver-sations, exchanging thoughts or merely gossiping. Like in Vienna, drinking coffee is a cherished ritual. While we politely decline coffee and sugar for reason of lifestyle changes - as opposed to “lifestyle cuts” - we do consider indulging in a completely grain-free and sugar-free poppy seed cake. Our recipe for Lavender fog rooibos tea is equally suited to ritual, without the unwanted caffeine, but with a wonderful abundance of antioxidants instead.

ENJOY SOME CAFÉ CULTURE WITHOUT THE COFFEE!

Though politically the Austo Hungarian Empire ended 1918, it continues to maintain some mod-ern day outposts. For example in form of pastry selections featured in coffee houses throughout central Europe. While it had proven impossible to maintain the political conglomerate of di-verse nationalities, the array of enticing deli-cacies culled by pastry chefs over the centuries from all the different regions peacefully coexists to this day.This recipe comes from Waldviertel in Lower Austria, where poppy thrives abundantly. But you may find similar versions at cake counters in Vienna, Budapest, Prag or Zagreb.

POPPY SEED CAKE



This is a healthy and refreshing alternative to the usual dollop of whipped cream customarily accompanying a piece of cake served in coffee houses and traditional households.

The tangy berries add dimension to the sweet and soothing flavour of the cake.

RASPBERRY SAUCE


OCTOPUS SALAD

Octopus is available fresh or previously fro-zen at supermarkets or seafood mongers.Besides its celebrated delicacy status, it is one of the hidden gems of low calorie lean proteins, abundant with omega 3 fatty acids. Regarding the many benefits of raw garlic please refer to the article “Unsung Hero – Al-lium Sativum, Commonly Known as Garlic” in our previous issue.

Preparation time: 20 min actual preparation time, 45 min simmering and 30 min cooling

Ingredientsfor 4 portions:

1 pound (450g) octopus (tentacles)1 small carrot1 bunch Italian (flat leaf) parsley1 stalk celery½ small onionsmall piece of a leek3 cloves garlic1 sprig fresh thyme½ teaspoon coriander seeds1 small dried red chili peppersea saltpepperfresh squeezed lemon juice2 tablespoons extra virgin olive oil

Rinse the octopus with cold water. Put it into a large pot and cover with cold water. Add the carrot, celery stalk, small piece of leek, ½ onion, 1 whole peeled garlic clove, ½ bunch Italian parsley, thyme sprig, bay leaf, coriander seeds, dried red chili pepper, salt and pepper. Cover the pot and bring it to simmer. Make sure the water never boils, as this would make the octopus chewy. Just simmering allows it to remain tender. Sim-mer on low heat for 45 minutes. Remove the octopus from the broth and let it cool. If you wish you can refrigerate the broth and use it for fish soup. Once the tentacles have reached room tem-perature, use a sharp knife to cut them into about ¼ inch ( ½ cm) slices. Transfer them into a bowl. Mince the remaining two cloves of garlic, finely chop the remaining ½ bunch of Italian parsley and add to the bowl. Sprin-kle with sea salt, pepper, freshly squeezed lemon juice to your liking and 2 tablespoons of extra virgin olive oil. Toss well and refrig-erate until ready to serve or overnight.


ROASTED PEPPERS WITH ANCHOVIS

Like most vegetables, fresh bell peppers are a rich source of soluble fiber, Vitamin A and Vitamin C. As they hold their shape after cooking, plenty of fiber remains to support cardiovascular health. Do not get alarmed re-garding the salt content of the anchovies, buy the kind packed in olive oil (as opposed to salt packed) and rinse them before use. If you do not like the pungent taste, the recipe is delicious without them as well. Nevertheless, anchovies contain as much omega 3 fatty ac-ids as salmon and are notably low in mercury, because they are too small to retain it.

Preparation time: 20 min, 20 min roasting time, 2 hours marinating time


3 bell peppers (yellow, orange, red or a com-bination)1 tablespoon fresh Oregano, finely chopped1 clove garlic, minced1 tablespoon capers, finely chopped4 anchovy fillets¼ cup (60 ml) extra virgin olive oilfreshly ground peppera hint of sea salt if desired

Preheat your oven to 400 ° Fahrenheit (200 ° Celsius)Rinse and dry the peppers. Cut them length-wise into quarters and remove the ribs and seeds.Place them onto a baking sheet and bake for 20 minutes. Let them cool to room tempera-ture.Wash the anchovies, pat them dry with kitch-en towel and mince.Once they reach room temperature, arrange the peppers on a serving dish, sprinkle with minced garlic and capers, chopped oregano and anchovies. Drizzle with olive oil and freshly ground pepper. Add just a touch of sea salt if you desire. Let the flavours “marry” for about two hours before serving. Leftovers can be refrigerated for several days.


MUSSELS BUZARA À LA GOGO

Mussels are a lean, low calorie protein with high omega-3 content and also contain the essential trace mineral zinc, which helps fight free radicals.

Preparation time 30 min


4 pounds (2 kg) mussels (one pound per person)1 pound (500 g ) tomatoes½ cup (125 ml) olive oil4 garlic cloves¾ cup (180 ml) Prosecco or white wine1 bunch parsley finely choppedsea saltpepper

Clean the mussels and discard the ones with open shells. Heat ½ of the olive oil in a large skillet to medium heat and add the mussels. Cook for a few minutes until the shells have opened. Then put them aside and keep them warm. Remove any unopened ones and dis-card.Heat the rest of the olive oil to medium tem-perature. Mince garlic and add. Take the core out of the tomatoes chop them finely and add them to the garlic. Cook for a few minutes and then add chopped parsley, sea salt and pepper. Now add the mussels, pour the Pro-secco over the mixture and stir. Let it simmer for two minutes and serve.If you want enjoy this dish with the tradition-al piece of bread use wholegrain spelt, millet or quinoa bread instead of wheat bread, they are rich in fibre and less likely to spike your blood sugar.

MEDITERRANEAN SIDE SALAD


This salad tastes delicious and is simple to prepare. It complements the protein dishes with lots of fresh fibre.

Preparation time: 20 min


4 medium sized tomatoes sliced1 onion thinly sliced into rings1 small cucumber thinly sliced1 head green leaf lettuce torn into bite size pieces1 small jar artichoke hearts in olive oil, quar-tered12 black olives1 tablespoon capers1 handful fresh basil leaves, cut in stripessea saltfreshly ground black pepperred wine vinegarextra virgin olive oil

Arrange lettuce, tomato slices and cucumber slices on a platter. Garnish with onion rings, olives, artichoke hearts, capers and basil leaves. Sprinkle with sea salt and freshly ground pepper. Drizzle with red wine vinegar and olive oil.


ORANGE POMEGRANATE PISTACHIO DESSERT

The wide range of pomegranate benefits includes antioxidant, anti-inflammatory and blood pressure lowering properties.Oranges contain potassium, which count-er-balances salt and thus keeps blood pres-sure under control; and pectin, a soluble fibre capable of picking up cholesterol and block-ing its absorption. Pistachios are linked to heart health due to their antioxidant properties and beneficial fats.

Preparation time: 20 min


4 oranges1 pomegranate 1 handful unsalted shelled pistachiosOptional: honey

Peel the oranges, remove the pith and cut them into round slices (about ¼ inch). Ar-range them on a platter.Cut the pomegranate in half, carefully remove the seeds, make sure to discard any of the white membranes attached to them and sprin-kle them over the oranges.Chop the pistachios and sprinkle them evenly over the fruit. Drizzle with a very small amount of honey if you like.


POPPY SEED CAKE

Poppy seeds provide several health benefits. They are a great source of fibre and linoleic acid, an omega-6 fatty acid, which can help prevention of heart disease. Their iron- and phosphorus content is essential for bone- and muscle health, iron also helps transport oxy-gen through the body, copper and iron assist red blood cell formation, calcium and magne-sium aid the production of neurotransmitters. Xyla is a brand name for xylitol derived from birch bark. It is available online and in health food shops. Though its chemical structure partially resembles sugar and alcohol, xyli-tol is not fermentable and does not feed any acid-forming bacteria. It does not spike blood sugar or insulin production. Though more clinical trials are needed xylitol appears to increase bone density.

Ingredients:

150 grams unsalted butter 150 grams Xyla (= xylitol from birch bark) 6 egg yolks200 grams poppy seeds, finely ground in a coffee grinder or food processor6 egg whites cinnamon to decorateFor the raspberry puree:1 package frozen raspberries1-2 tablespoons of Xyla

Preheat oven at 390° F (200° C)

Prepare a 10-inch cake tin and coat with butter and flour. Use a mixer to beat butter and Xyla in a bowl, until very creamy. Add one egg yolk at a time and continue beating. Grind the poppy seeds in a coffee grinder and add to the mixture, beat until you have a smooth batter. In a separate bowl beat the egg whites until they form little peaks on top. Use a spatula to fold the beaten egg whites into the batter. Transfer it into the prepared cake tin and bake at 390°F (200° C).for about 40 minutes.Transfer cake onto a serving plate and dust with plenty of cinnamon.

Grain free - no sugar!

RASPBERRY SAUCE

Blend 1 package of frozen raspberries with just enough water to make a puree (about ½ a cup) and 1-2 tablespoons of Xyla or Swerve.

LAVENDER FOGROOIBOS TEA

Roiboos tea is a caffeine free herbal tea, with a rich flavour and lots of antioxidants. It tastes equally delicious when served hot or iced. We will cover its health benefits in a separate article.

Ingredients:

spring waterorganic roiboos tea (loose or in teabags, whichever you prefer!)1 tablespoon of organic lavender blossoms (or one lavender teabag)organic lavender sirup (also available online)organic vanilla extract½ cup organic milk

Bring water to boil (enough to fill your tea-pot.) Meanwhile preheat a tea pot with hot water and then discard it. Put the appropriate amount of roiboos tea for the number of cups you are brewing and add a tablespoon dried lavender blossoms to the tea infuser (or 1 lavender teabag). Drizzle a bit of organic lavender syrup (to your liking) and a touch of vanilla extract into the mixture and add the boiling water. Let the tea steep for 5 minutes.

Heat ½ cup of milk and whisk until frothy (or use a milk frothing device, if you own one). You can serve it on the side and add to your cup once you have poured your tea. If you use a jar (not an actual teapot) you can also add the entire batch of frothed milk to the jar and serve.


NATURE’S MEDICINE CABINET

Golden GoddessCURCUMA LONGA

COMMONLY KNOWN AS

Curcuma longa is a perennial her-baceous plant of the ginger family. It grows to about 1 m high, with large oblong leaves and abundant

white and green blossoms. Originating from India and South-East Asia, it favours warm and humid climates.

Turmeric


The spice known as turmeric is derived from the bulbous root portion of the plant,

which bears a strong resemblance to its cousin ginger (though they are distinctly different in taste). One plant can yield more than 700 grams of rhizomes (roots) per sea-son. These are either used fresh or get processed. Boiled in water for about 40 minutes, they are then dried in hot ovens. To remove the rough surface, the cured roots get polished, and then ground into golden-hued powder. In In-dia, where turmeric is revered as “Golden Goddess”, it has been a cultural mainstay throughout five millennia - as an omnipresent culi-nary spice, potent herbal stimulant and a popular textile dye.

The Harappan civilization of the Indus valley began cultivating the root from about 3000 BCE. Around 600 BCE it appeared in Assyrian culture as a perfume and a condiment. In medieval Europe the spice was referred to as Indian saffron and widely used as a more affordable substitute for the ex-travagantly priced crocus-saffron. Hence curcuma, another common name for turmeric, was probably derived from “kurkum”, the Arabic word for saffron.

The vibrantly coloured yellow- orange powder with its earthy, mustardy, slightly bitter flavour and a mild note of orange and ginger, is the principal ingredient in curry mixes, and gives them their signature colour. Though it is mostly used in savoury dishes, tur-meric also found its way into rice desserts, ice cream, yogurt, cakes and biscuits. It adds dimension of flavour and aids digestion.

MEDICAL USE:

In Asia turmeric has been used for thousands of years and is a ma-jor part Ayurvedic medicine, tradi-tional Chinese medicine and Unani (a term for Perso-Arabic tradition-

al medicine based on the teachings of Hippocrates and Galen). Ayurvedic medicine describes

the qualities of turmeric as hot, light and dry with a bitter taste.

It is considered a potent anti-in-flammatory, blood-thinning and -detoxifying tonic and stimulant of blood flow. Further Ayurvedic uses are promoting ovulation in wom-en, antibacterial-, antifungal- and antimicrobial agent for the skin, aid in eliminating worms or para-sites, pain killer and enhancement of wound healing.

According to recent evidence- based research in Western med-icine, turmeric may be the most effective nutritional supplement in existence. Many high quality stud-ies found it to have major health benefits for body and brain. To-day it is widely used in integrative medicine. Before we go into detail about its numerous benefits, let us take a look at its more than 100 bioactive compounds.

The most important ones are called curcuminoids. The main ac-tive ingredient is curcumin, a pow-erful anti-inflammatory and strong antioxidant. Mere food intake can-not supply sufficient quantities to achieve its potential health bene-fits.

Supplementation is necessary. When it is taken on its own, cur-cumin is quickly absorbed by the intestines and does not get into the bloodstream in sufficient quanti-ties. It was found, that consuming it in combination with black pep-per can increase the body’s absorp-tion by up to 200%.

The substance piperine achieves a substantial increase in concen-tration of curcumin in the blood stream, whereas without it, most of the curcumin would just pass through the digestive tract. There-fore curcumin supplements or reci-pes should contain black pepper or piperine, in order to be effective. Because turmeric is fat-soluble, its absorption can be further en-hanced with coconut- or almond milk. Heat is said to increase bio-availability as well.


HEALTH BENEFITS OF TURMERIC

1. Studies have proven than curcumin has extraor-dinary anti-inflammatory capacities.

While acute, short-term inflammation is the body’s response to injury or foreign invad-ers, and therefore very beneficial, it can be-come a serious problem when bad lifestyle choices or other factors make it chronic. In such cases inflammation inappropri-ately attacks the body’s own tissues. Curcumin fights that inflammation at a molecular level and thus can be a valuable ally in combating con-ditions such as inflammation of the blood vessels, which is asso-ciated with elevated blood pres-sure; arthritis, which is chron-ic inflammation of the joints; Altzheimer’s, which is chronic inflammation of the brain and more.

2. Curcumin could lower the risk of heart disease, as it may help reverse many steps in the complicated pro-cess of cardiovascular dis-ease. The endothelium (the inner lining of blood vessels) is responsible for regulating blood pressure, blood clotting and various other factors. Thus endothelial dysfunction is one of the key factors in heart dis-ease. Several studies suggest that curcumin can greatly improve en-dothelial function. One study found it is as effective as exercise, while another documented that it works as well as the drug Atorvastatin. Adding turmeric as a spice to dish can help regu-late blood fat levels. Studies have shown, that the activity of certain enzymes lower blood triglycerides after a meal. In some stud-ies turmeric was used together with other spic-es including ginger, garlic.

3. Turmeric greatly increases the antioxidant ca-pacities of the body. Oxidative damage is caused by free radicals. They are molecules with free electrons, which can easily react with other substances, like proteins, fatty acids and DNA.


Therefore, they are considered one of the causes of early ageing and other degenerative diseases. Antioxidants are

beneficial because they protect the cells from free radicals. Curcumin is a potent antioxidant with a chemical struc-

ture capable of neutralizing free radicals. As an added benefit it also boosts the activity of the body’s own

antioxidant enzymes.

4. Curcumin enhances production of the brain hormone BDNF. This hormone is re-

sponsible for increasing the growth of new neurons. A fact which is necessary to fight

a number of degenerative processes in the brain. Increased levels of BDNF may effectively delay or reverse some brain diseases and age-relat-ed deterioration of brain functions. It may also improve memory.

5. By causing changes on a molec-ular level, curcumin may possibly be useful in preventing and maybe even treating cancer.

6. For people suffering from arthritis turmeric can not only be a very effective anti-inflammato-ry, but according to research also may reduce pain and swelling, and increase ease of movement. One study found that taking turmeric 3 times a day was compa-rable to taking 1,200 mg of Ibupro-fen daily.

7. There is some evidence that curcumin boosts the important brain

neurotransmitters serotonin and dopa-mine.

8. Additional uses are treatment of heartburn, gallstones, regulating menstru-

al cycles.

9. Externally it can be used as a paste on the skin for eczema, itchiness and to promote wound

healing.

10. While not many of us are likely to be in that situation, it is noteworthy, that Aston University’s Dr. Eric

Lattmann confirmed turmeric to be the natural antivenin for bites of the King Cobra.

AVAILABILITY

Turmeric is available as powder, capsule, tea, extract, or in form of the fresh root. Its largest cultivator, consumer and exporter is In-dia, followed by Bangladesh, Pakistan, Sri Lanka, Taiwan, China, Myanmar and Indonesia. It is also grown commercially in Central and South Ameri-can countries.It is recommended to select organically grown turmeric, to ensure it has not been irradiated. Though the colour can vary, it is not an indicator of quality. Fresh turmeric root should be stored in the refrigerator. Dried turmeric powder should be kept in a tightly sealed container in a cool dark an dry place.

NUTRITIONAL INFORMATION

Turmeric is an excellent source of iron and man-ganese, a source of Vitamin B6, dietary fibre, copper potassium. Phytonutrients (substances, which might give the body specific health ben-efits) include curcumin, tumerones, tumenorols and others.

HOW TO INCLUDE TURMERICIN THE DIET

The example of Indian cuisine already offers end-less possibilities: Soups, legumes, rice or whole grain dishes, stews, stir fries, meats, cakes, cook-ies, ice cream, yogurt and other desserts. In mod-ern Western cooking we might add salad dress-ing, spice mixes, marinades to the repertoire. A teaspoon can enhance your smoothies (mango, papaya etc) with a healthy boost. Turmeric tea often comes already mixed with an appropriate amount of black pepper and ginger.

Golden milk is probably the most famous tur-meric concoction. Prepared with non dairy milk, such as coconut milk or almond milk, this drink is known as haldi doodh (haldi is Hindi for turmer-ic). Its use is so widespread, that it finds its way into almost every religious and cultural event in India. Aside from all the desirable health benefits listed above, and a capacity of bringing the won-derful scent and colour of India to one’s kitchen, this exotic drink is bound to greatly enhance one’s quality of sleep. See a favourite recipe in the box on the right.


GOLDEN MILK

INGREDIENTS:

Ingredients for two portions: 2 cups (½ l) full fat coconut milk2 teaspoons ground turmeric½ teaspoon ground black pepper2 inch (5cm) piece of whole peeled ginger roota pinch of cardamoma pinch of cinnamon Optional:raw honey as desiredgrated lemon zestgrated orange zest

Place all ingredients in a saucepan and whisk to mix the ingredients. Heat the mixture on medium to low setting and stir occasionally. Keep it sim-mering for about 15 minutes, then serve. Golden milk can be prepared in advance and refrigerated for five days.


EMBRACE YOUR HEALING PROCESS

The innovative device, created with a passion for excellence, clinically proven to reduce pain,

protect your sternum, optimise recovery, prevent complications, minimise risks and decrease hospital time.

CONFIDENCE CONQUERS

POSTHORAX™ Sternum Support Vest

Posthorax InternationalUnited Kingdom

2 Peveril Court 6-8London Road, CrawleyRH10 8JE West Sussex

Phone : +43.720.505345E-Mail : [email protected]

Web: www. posthorax.com

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EMBRACE YOUR HEALING PROCESS

The innovative device, created with a passion for excellence, clinically proven to reduce pain,

protect your sternum, optimise recovery, prevent complications, minimise risks and decrease hospital time.

CONFIDENCE CONQUERS

POSTHORAX™ Sternum Support Vest

Posthorax InternationalUnited Kingdom

2 Peveril Court 6-8London Road, CrawleyRH10 8JE West Sussex

Phone : +43.720.505345E-Mail : [email protected]

Web: www. posthorax.com

SUBSCRIBE TO YOURCARDIAC BULLETIN

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NEXT ISSUE RELEASE: MAY 2019

Inspiring readers to create their own personalised lifestyle for long-term heart health.

Providing innovative, relevant information, curated to orientate, educate and implement

game-changing ideas and steps with focus on what CAN be done to reshape life towards a healthier,

happier future.

IMPRINTCardiac Bulletin is published bi-monthly (6 times a year)

by Posthorax International Ltd.

2 Peveril Court6-8 London Road

Crawley RH10 8JEUnited Kingdom

For more information visit www.posthorax.comor send an email to

[email protected]

Texts & Contents: Susanne Epple

Graphic-Design: Andreas Balatka

Pictures: stock.adobe.com

Susanne Epple (S6-11/42-45)Gernot Langs (42-45)Jan Regan (S46-68)

Posthorax Archives (76-78)and posthorax.com

Disclaimer: Any contents of this magazine, such as any text, graphics or images are

for information purposes only and do not constitute medi-

cal advice. No content of this magazine is intended to be a substitute for medical advice,

treatment or diagnosis. Always seek the advice of a physician with any questions you have

regarding a medial condition. This magazine does not recom-mend or endorse any specific tests, physicians, products,

procedures, opinions or other information mentioned in this

magazine. Reliance on any information provided in this magazine is solely at your

own risk. You should consult a doctor/physician before be-ginning a program of exercise.

Discontinue your exercise session immediately if you

experience any pain, dizziness or discomfort.


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