Why these 4 FOODS are Effective for Alleviating Diabetes

What happens when your body cannot control blood sugar levels?

Your body can no longer make enough insulin, or the cells become insulin resistant.

Around 64,000 people receive a Type 1 diabetes diagnosis each year, and over 462 million have type 2 diabetes, with numbers skyrocketing.

Type 1 diabetes results from an autoimmune condition, causing your body to stop producing insulin, and requiring insulin injections to live!

Whereas, when the cells are insulin resistant, or not enough is produced, type 2 takes hold. Why?

Blood sugar floods the bloodstream, and the pancreas pumps out more insulin to push blood sugar into cells.

Over time, the cells can no longer take the pressure, so they don’t respond to insulin at all.

Let’s look at four Foods that regulate the functioning of the immune system, stabilizes blood sugars, feeds cells so they function correctly, and lowers cholesterol.


Eggs are high in zinc, folate, selenium and vitamins A, B and K. In several studies, people with diabetes whom consumed 5-7 eggs a week showed a reduction in blood sugar.

Egg’s nutrients boosts immunity, reduces risk of allergies due to its immune-modulating properties, raises good cholesterol, and is an excellent source of protein to keep blood sugar levels stable.

Egg’s benefits do not stop there for those with diabetes. Lutein and zeaxanthin participate in vision health, choline assists in the building of cell membranes, Omega-3 fatty acids feeds cells and stabilizes blood sugars, and is a complete protein to keep you fuller for longer.

Omelettes, frittatas, scrambled, or fried. How do you like yours?


Look no further than this cute seedy little number that makes a great substitute for pasta or rice.

Considered a complete protein, the combination of fibre and protein means it is digested slowly, keeping you fuller for longer, without spikes in blood sugar.

A good source of copper, manganese, magnesium, iron and zinc. All these nutrients are vital for adequate cell functioning.

Quinoa provides a healthy dose of anti-inflammatory antioxidants Quercetin and kaempferol.

When blood inflammation levels are high, it increases your risk of autoimmune conditions and other health issues.

It is best to soak quinoa in order to make the nutrients more bioavailable.

Eat it like rice, stuff quinoa in grilled zucchini, add it to a tasty chicken salad, or for a protein-enriched breakfast.

For those that frequently experience kidney stones, you may need to avoid quinoa due to its oxalate content.


Hands down spinach is one of the best sources of magnesium, a vital nutrient that assists the body to use insulin to absorb sugars.

High in vitamin K and folate, essential nutrients to manage blood sugars more efficiently. A rich source of Vitamin C, E, iron and even calcium. And of course, the anti-inflammatory antioxidants Quercetin and kaempferol.

This water-soluble vegetable only has a minimal effect on blood sugar, and due to the content of soluble fibre, it can decrease blood sugar levels.

Spinach is also a low glycaemic food. The glycaemic index indicates what foods cause spikes in insulin, and which ones don’t. Foods that feature on the low glycaemic index do not cause spikes in insulin.

However, it does contain oxalates. For those that experience kidney stones, it is best to avoid, and make sure to drink lemon water every morning.

Add it to omelettes, blend in shakes, sprinkle over a salad or stir-fry, and slice it up over pizza.


This fragrant spice has shown to help keep blood sugar levels stable and lower cholesterol. In some research, just ¼ teaspoon of cinnamon daily improved blood sugar fasting.

The compound Cinnamaldehyde gives cinnamon its distinct flavour and aroma, and has demonstrated not only antibiotic properties, but other medicinal benefits.

Loaded with polyphenols, cinnamon even outranked garlic as a superfood, as it is so powerful that it makes a natural preservative.

Cinnamon can help to reduce LDL blood cholesterol and inflammation, stabilize HDL (good) cholesterol, and can even reduce infections.

Cinnamon’s blood-sugar-lowering properties is what is standing out in the nutrition community. Cinnamon decreases the amount of glucose entering the bloodstream by interfering with digestive enzymes, and slowing the break-down of carbohydrates in the digestive tract. And perhaps even more impressive is the compound that mimic’s insulin improving glucose uptake by cells.

Sprinkle over your latte, muffins or pancakes, add to muesli or oatmeal, or just pop ¼ to one teaspoon into a shake.

What Foods Have You Tried?

Why these 4 FOODS are Effective for MANAGING DEPRESSION.

Depression. That feeling of emptiness. Unease. Wanting to sleep all the time. Experiencing a lack of purpose, or believing there isn’t much to life. Thinking that perhaps life is no longer worth it.

Around 300 million people worldwide experience depression. I am not talking about that feeling of sadness when something bad has happened. I’m talking about when someone experiences depressive symptoms every single day. That dark hole pulling you further and further into the chasm of hopelessness, and feeling like there is no way out.

And especially with everything going on in the world right now, people feel alone more than ever.

Let’s look at four Foods that can help reduce incidences of depression by Boost Brain Function and Improve Neuro-chemical Imbalances which can lead to depression.


Now, I’m not talking magic mushrooms here. Although, there is some interesting research emerging…

However, all edible mushrooms contain a host of nutrients. Mushrooms are High in selenium and Vitamin D (when left exposed to the sun, the levels of Vitamin D increases!). They contain immune-modulating nutrients, acts as a prebiotic to maintain overall gut health where 80-90% of serotonin is manufactured, prevents plaque build-up, and lowers blood sugar levels to prevent spikes in mood.

They are also a rich source of antioxidants, B-vitamins, and the best dietary source of ergothioneine – a medicinal compound used to treat a range of disorders.


Look closely at a walnut cut in half. What does it look like to you?

Coincidently, the shape of a walnut resembles the shape (not size) of the human brain.

Walnuts are some of the richest sources of Omega-3 to feed the brain the nutrients it requires.

Walnuts are a rich source of ellagic acid, catechins, and phytic acid to aid in heart health, cancer prevention and brain function.

Omega-3 is required for every single cell in the body to do their job. And in most western diets, we tend to lack enough Omega-3.

Chia seeds, hemp seeds, flaxseeds, and salmon are other sources rich in Omega-3.

Walnuts are also a great source of folic acid, copper, and even melatonin.


That saucy red ‘fruit’ that we all treat as a vegetable, in which the nutrient density is enhanced when cooked.

A rich source of Vitamin K to help reduce blood clotting and wound healing.

Tomatoes are most known for their high content of lycopene and beta-carotene.

They may also ease menopausal symptoms by potentially lowering serum TG levels.

Perhaps most importantly for those experiencing depression, tomatoes are high in folic acid which prevents excess homocysteine. Homocysteine is an amino acid useful for a range of bodily functions; however, when the levels of this amino acid are too high, it prevents adequate release of neurotransmitters, and is a sign you could be nutrient deficient.

Food High in Tryptophan

We cannot by-pass this all-important amino acid that is required for the synthesis of serotonin and melatonin. This vital amino acid is not produced in the body; therefore, we have to rely on dietary sources.

Some experts claim people actually consume above the recommended dose. However, with the rise of depression, and the lowered ability of producing enough serotonin, those that lack serotonin may benefit from a higher intake of tryptophan.

Turkey, eggs, fish, venison, free-range chicken, milk, nuts and seeds, and surprisingly – bananas are all great sources of tryptophan. And for some, taking a supplement may also be beneficial (consult with your doctor before taking any supplement).

These foods may assist in stabilizing the mood and reducing frequency and severity of depression by boosting melatonin. Melatonin is the neurotransmitter responsible for regulating sleep.

When you have a better night sleep, coping strategies are easier to implement, and severity of symptoms reduced.

These neurotransmitters participate in visual cognition, and may even reduce aggression by ensuring there is an adequate supply of serotonin.

There is no one way to prevent depression. Instead, it takes a range of methods to take control of your life, instead of depression taking control of you.

Why these 4 Foods are EFFECTIVE for DETOXING NATURALLY.  

Stomach cramps. Headaches. Foggy brain. Problems with digestion. Bad circulation, or skin issues. Experiencing just poor overall health?

Our bodies are exposed to hundreds of thousands of chemicals every day – and one of the main culprits? Our food. Sugar, saturated fats, alcohol, and BBQ meat are just some of the foods that contain carcinogens that create free radicals to invade our body and result in a host of health issues.

Our bodies are pretty amazing, utilizing the kidneys and liver to naturally detoxify the body. However, it is put under a lot of pressure. And frequently, it needs our help to push things along.

Let’s look at 4 Foods that help our bodies naturally detox the build-up of carcinogens and other toxic substances.


That zingy citrus fruit containing high levels of Vitamin C, and is renowned for its effective detoxing abilities when squeezing half a lemon in water each morning. Lemons are a good source of potassium, folate, flavonoids, and the terpene limonene which gives lemons its zesty flavour and aroma.

Lemons are high in tyramine, so if you are sensitive to tyramine this can trigger headaches. However, a small amount in your water is generally a safe amount to prevent this, and not erode dental enamel.

Lemons are High in antioxidants to kill off free radicals, improves insulin resistance, aids digestion, can break up small kidney stones and prevent them from developing, and promote a healthy complexion.

Half a lemon in water to start your day is one of the best ways to encourage your body to naturally detox.


Rich in nutrients, antioxidants and fibre, this high in Vitamin C zesty fruit carries ‘old-school’ detox benefits.

Remember those 90s movies where the women wanted to lose weight, so they ate a grapefruit for breakfast? There is a reason for this.

Low in calories, but high in Vitamins, and a rich source of powerful antioxidants lycopene, beta-carotene, and anti-inflammatory Flavanones.

Grapefruit is a good source of Vitamin C, B and A to promote a healthy immune system.

And with its fibrous content, it aids in improving digestion and regularity.

There seems to be no middle ground when it comes to liking or disliking grapefruit.
A strong sweetly sour fruit, with flavours enhanced by honey drizzled over top, and marinated overnight for a tasty breakfast. 😋

Are you one of those few that like grapefruit?


There is nothing quite like bringing in summer with fresh asparagus. Low in calories, and high in Vitamins A and K, and folate.

Asparagus also contains good levels of micronutrients zinc, iron and riboflavin for promoting a healthy immune system.

Asparagus is an excellent source of glutathione, and flavonoids – quercetin, isorhamnetin and kaempferol, along with polyphenols; aiding in reducing inflammation, and improving overall body functions so the liver and kidneys can focus on what they do best.

High in insoluble fibre to support regularity,

Asparagus is known for being a natural bladder and kidney cleanser, in large part due to the presence of glutathione – a potent detoxifier.

Smear in a little bit of butter. Wrap them up in bread with some grated cheese, and toast in oven. Or toss them on the grill.


Did you know that the compounds in cabbage can reduce some of the negative effects of cigarettes?

 Not to say if you eat cabbage, you’re all good to continue smoking. 😏 However, if you are trying to quit, cabbage can assist with the detoxing process.

A half a cup of this crunchy vegetable provides about 1/3 of the RDI of Vitamin C, and 1 cup provides 85% of RDI Vitamin K.

Rich in B6 and Folate for energy metabolism, Cabbage is also high in fibre, polyphenols, and sulphur compounds to promote a sturdy immune system.

A good source of gut-friendly insoluble fibre, contains phytosterols which reduce build-up of bad cholesterol, and rich in sulforaphane which helps the body fight against toxins.

Whether you enjoy it in a crunchy coleslaw, pop it in last minute in a stir-fry, or sauté it with a little butter, cabbage is a delicious addition to any meal.

Side note. Those with IBS may not be able to eat cabbage, so test out your tolerance with a little bit at a time.

What Foods Have You Tried?

Hope you can check out my video on Youtube, and if you like this video, you might like to check out the other videos in the series on

#BookReview The Sabine Basin Conspiracy by Anthony DeWitt

American agencies rush to discover the immense power behind a gravitational wave, while a stranger possesses a powerful force that sets off a tirade of catastrophic events.

Redacted. Top Secret. 1948, a major scientific discovery is under way conducted by Wilhelm Reich which could change the way emotions are triggered.  Dr Albert Einstein partakes in this revolutionary research around a certain type of ‘energy’, driving ambitious people to carry out violent acts.

In 2015, A mysterious stranger enters a bank, releasing a substance that causes everyone to be drawn to one another like they are on a hallucinate drug.

Admiral Julian Kay stumbles across a terrible energy anomaly at a farm that can destroy all that come near. The admiral and his team collide with a powerful force that will do anything to contain the power that could destroy. The admiral and his team urgently investigate before this power spreads and is out of control.

Agent Kristin Abernathy and Agent Sanchez’s mission is set off course when a ‘sonic boom’ occurs. Waking up in hospital without her partner, Kristin is determined to investigate this mysterious energy that not only changes a person physically, it can change a person mentally. Abernathy teams up with the Admiral to help uncover the mysterious phenomena.

Agent Nomi from Homeland Security is brought in to investigate the ‘incident’ at the bank, and video evidence disappears.

A weapon not of this world is sought after by outside agencies, and agents lacking the understanding of the way it works sets this world into a catastrophic set of events that could drive the whole world to ruin.

My Review.

Suspend belief and what you may think is impossible becomes possible.

There are two small introductions to what this novel is going to be about. The main story begins in 1948 where three prominent doctors are discussing ‘orgone’ energy that could revolutionize physics. Something so powerful has two sides, one to potentially do good, and the other to do harm.

The story then jumps to 2015. And well, this story took an interesting turn. The connection with the energy discussed in 1948 perhaps influences heavily on what occurs in the bank in order for this stranger to be given the access it requires.

I was riveted by the direction this story was heading. An entity has in its possession a weapon that could change warfare, the way people react, think, and survive. This stranger roams the streets wreaking havoc in order to gain certain elements.

The story jumps between 2015 and earlier eras of 1895, the 40s, the 1980s, and where influential people of the scientific community are introduced like Nikolas Tesla.

The story delves into the territory of conspiracy where governments will do anything, kill anyone to keep their secrets, preventing civilians from finding out the terrible truth.

“To quote Batman: The Dark Knight, ‘Some people just want to see the world burn.’

The Sabine Basin Conspiracy.

Agent Abernathy and Agent Sanchez from the FBI stumble across something unexplainable driving them to investigate the strange energy anomaly.

The plot has so many different elements covering a powerful energy disruption, alien phenomena, and the conspiracy to cover up that expansive energy field. Both the characters and the plot are equal drawing features, at the same time the progression and character arcs take a little longer to take hold.

Slowly the background of the characters is introduced. A legend in the military, Admiral Kay uses his influence to gain access to scientists that can help him understand what this exceptional force is. Directors and law enforcement all seem more than just simple ‘humans’. The government wants to keep things under wraps; however, the pull begins to grow more and more out of control.

While Agent Abernathy’s life is turned upside after a plane crash, she is partnered with an agent that isn’t all that she seems.

“The man’s voice seems to come from nowhere and everywhere.”

Agent Nomi is a complex and slightly deranged character who battles with voices in her head, treading the lines of good and bad. Her character brings a bit of Stargate vibe.

Director Carol bides her time, sending in a unique operative to work alongside Abernathy to uncover what that farm holds.

Agent St Clair is probably one of the most fascinating of all the characters. And this is where is gets really interesting, and really peculiar. Toying with ideas bordering on the fringes of what is possible, if you push the boundaries on what some consider impossible.

Then there is the farm itself. A macabre scene of vast cane fields, crows, bomb bunkers, voices and – gravitational waves.

The story is full of diverse characters that contribute to building a bigger picture of just what the story is about. Utilizing historical theories almost resembling Marvelesque concepts, human experiments to increase life, advanced weapons and prosthetics, and advanced ships that can contain the technology to change gravity; therefore, potentially changing space and time.

Being lost down the rabbit hole doesn’t quite describe the events that take place in this book. Lies, deceit, subterfuge, aliens, extraordinary forces and organizations resembling Men in Black all make up this diverse cast.

Even though there is a lot going on, things are explained throughout, making it easy to keep up with events, as you learn alongside the characters what is taking place and why.

The ending brings all the characters colliding together with hidden motives to finally understand what is happening. The last sentence of the novel was probably one of my favourite twists.

The story has a diverse mix of Stargate, Marvel, Men in Black, time travel, and moving time and space. Yet somehow the author successfully amalgamated all of these aspects to make sense and provide a satisfying ending.

Readers that enjoy a solid sci-fi, with a bit of psychological suspense thrown in would enjoy this read.

Rating: 3 out of 5.

What is Your Favourite Sci-fi book?

Why these Four Foods are Effective to Boost Immunity.

Got the sniffles? Feeling achy and miserable? Prone to getting sick every winter? Or just wanting to strengthen the all-important immune system?

Our immune system relies on other bodily processes to function efficiently. The endocannabinoid system could be considered the powerhouse centre for the body. Involved in multiple regulatory processes, and most importantly to maintain homeostasis.

The ECS plays an important role in modulating the immune system, suppressing and stimulating the immune system when required.

In times of stress and/or illness, our immune system can really take a pounding. Leading to minor and even serious health issues, like autoimmune conditions.

In order to fight foreign invaders, the immune system’s cells require certain nutrients to feed those cells, so they can travel around the body to trigger off other processes to keep the ball rolling.

Let’s look at four foods that provide these essential nutrients to boost immune function and reduce risk of illness.


These little beauties are high in the all-important mineral – Selenium. When you are deficient in selenium, you are more likely to experience worse symptoms when you get sick. Mushrooms are also a good source of B Vitamins Riboflavin and Niacin, essential vitamins for immune function.

The nutrients in mushrooms have the ability to stimulate macrophages to combat the foreign bodies that try to invade the cells, leading to illness.

Add mushrooms to omelettes, sauté in a little garlic butter, or sprinkle them over pizza.


Blueberries can be considered a ‘super food’. High in antioxidants, and important for DNA health. The anthocyanins in blueberries have been touted for providing most of its impressive benefits.

Additionally, blueberries contain similar anti-adhesive compounds to cranberries to prevent bacteria like E. coli clinging to the wall of your bladder.

High in vitamins C and K, these sweet numbers are perfect to add to smoothies, sprinkling over muesli, or eating them fresh or frozen straight from the bowl.


Kale is considered one of the top foods to boost immune health, and really overall health as it is considered one of the most nutrient-dense foods you can consume.

Loaded with antioxidant Quercetin and Kaempferol, and is one of the best sources of Vitamin C and Vitamin K.

 Kale also contains sulforaphane and indole-3-carbinol which may prevent cancer forming at its molecular level.

Add to shakes, salads, or roast to make kale chips.


Ginger and garlic are the go-to spices in winter due to their extensive benefits for the immune system, and to reduce severity of symptoms when sick. Research has revealed that gingerol is a potent antioxidant.

Additionally, gingerol is known for its antiviral and antibacterial properties. Ginger also helps to reduce nausea and other digestive issues.

Add fresh or good quality crushed ginger to stir-fry’s, stews, slow-cooked meals, or in hot tea by cutting up a chunk of fresh ginger, pour boiling water over it, add a little honey and lemon – and you have a delicious winter tonic.

What Foods have you Tried?

Check out my video on what makes Mushrooms, kale, blueberries and ginger so good for boosting immunity.

#Book Recommendation The World’s Last Mysteries

Lost civilizations, the search of lands fantasized in fables, the mysterious skills in the age of megaliths, lost empires, secrets of the pyramids, and forgotten places.

The World’s Last Mysteries take us down through the ages to uncover some of the secrets hidden beneath the sands, and secrets still to be discovered.

A stunning illustrated examination of famous voyages to discover fabled lands…

Myth or Reality?

“Myth or reality, the legend of Atlantis has inspired a search that echoes down the centuries.”

The World’s Last Mysteries.

We dive into the myth of the lost world of Atlantis. Did it exist? Where could it be?

The lure of gold to foreign places has not been so strong throughout history than perhaps the search for Eldorado.

Next is scrutinized the discovery of the New World. Was it Columbus that truly discovered the New World? When in fact, the Norsemen landed on its shores nearly 500 years earlier. This book uncovers evidence of other possible civilizations that have spanned the centuries.

The Norsemen landed on Greenland and went ‘voyaging’ further where they explored sandy beaches, and called the country MarklandLand of the Forests, now known as Labrador in Canada.

Ancient Structures.

“Dolmens, cromlechs, menhirs, and megaliths”

The World’s Last Mysteries.

– what was the purpose of these massive structures?

Down through the ages scientists have sought out after what these magnificent erections were made of, and their purpose in that civilization.

Megaliths — stained and cracked over 4,000 years of standing the test of time in Europe. However, one of the most fascinating and mysterious stone structures are those of Stonehenge.

“Was it a temple of the sun? A royal palace? A magic shrine? An observatory…?” Or something even more secretive hidden beneath its depths?

The World’s Last Mysteries

From Stonehenge, to Giants of Easter Island, we marvel at how they were created. Yet, the most intriguing aspect to them is why?

Lost Cities.

Teotihuacan – City of the Gods, the religious capital of Mexico. Suddenly this magnificent city collapsed, deserted, and destroyed.

What happened? The legend remains of this once glorious city, like so many others before and after it, scientists have yet to determine what caused this great city to fall.

The World’s Last Mysteries cover the lost empires of Indus Valley, silent stones of Tiahuanaco, the world’s first city, and the last refuge of the Incas. These great cities remind us of how people in history may have known much more than what we could imagine.

The Pyramids.

Which brings us to the pyramids. The men that built these soaring platforms.

“Eclipsing them all was Babylon’s ziggurat – The Tower of Babel.”

The World’s Last Mysteries.

What was the function of these mammoth edifices?

The pyramids of the Americas, and the renowned pyramids of Egypt are constantly explored to unearth the mysteries that hide beneath the sands.

Forgotten Places and Civilizations.

The sands are not just the starting point for pyramids, at one point in time, there were many places that were once green. Where rainfall feed streams, and the variety of animals that roamed the plains.

From the once-green Sahara Desert, to the fierce horsemen of the Steppes, the lost Zimbabwean civilization, the Angkor jungle in Cambodia, the mysterious realm of the Mayas, the enigmatic messages only observed from the sky in Peru, and hundreds more locations scattered over the world where archaeologists and scientists are still trying to understand their ancient meaning.

The World’s Last Mysteries bring to light what many still do not understand. Our world holds inspiration to modern-day creators that marvel just how the ancients created what they did, and more importantly – why?


Welcome to this 10-minute Rejuvenating and Relaxing music sequence that is designed to calm the mind after a busy day and prepare it for recovery.

One of the elements to boosting immune function is to reduce stress in your life. When your body is under stress, it is under constant fight or flight mode.

The result?

This draws blood flow away from day-to-day cell function, and straight into the muscles. This can be useful when under attack. However, experiencing this every day means your body’s focus is drawn away from its normal processes.

This results in the cells becoming nutrient and oxygen starved due to oxygen and blood been diverted away.

Taking 10 minutes a day to breath, stretch, and just listen to what is going on with your body enables the body to wound down, and begin recognizing what it really needs to do.

I hope you enjoy this 10-minute rejuvenating and relaxing scenery and music to bring the body back into balance, and enable the immune system to do its job.

How to Tackle the Challenge of Committing to New Year Resolutions.

Bring on 2022.

At one point in time we have all thought about committing to a New Year Resolution. However, when the New Year rolls around, and new challenges crop up, those resolutions tend to be pushed to the side.

And more often than not, we don’t establish a plan in order to achieve and stick to those resolutions, or the resolutions are just not realistic.

So, how do you stick to your goals or resolutions for 2022?

Establish a purpose for the year. Do you want a promotion? Lose weight? Make healthier choices? Or start a YouTube channel…? 😉

Keep a diary and/or white board to write down the steps that it will take. This will not only establish accountability; it will keep you focused on what you need to do each day.

Decide on completing one new goal a month

  • Sticking to a workout schedule. Check out Youtube for all the workouts available.
  •  Committing to cooking healthy meals 2-3 times a week.
  •  2-3 nights without alcohol.
  • Pick 1-4 foods to regularly incorporate into the diet
  • Take up a hobby you know you can stick to – gardening, reading, reviewing, cooking, making videos, kickboxing, or something else.

The key to sticking to goals or resolutions is to take small steps. Once you have achieved one step, you will be more motivated to continue. And keeping a diary or journal to track that progress let’s you know just how much you have actually accomplished!

My New Year Resolution? I have started a YouTube channel. You can check out the video for this post here

Stressed Out? Try these Four Foods to Ease Anxiety.

Anxiety. Butterflies in the stomach?  Sweaty Palms? Unable to focus? Feeling nauseous?

3.6 percent of the population have been diagnosed with an anxiety disorder, with 4.6 females and 2.6 males affected by general anxiety.

Anxiety can be crippling. Making it difficult to perform simple tasks, and to engage in activities outside your comfort zone.

Let’s look at 4 Foods to Boost Brain Function, increase levels of Essential Neurotransmitters, and Protect Cells against Damage so they can perform their pivotal role in sending the ‘right’ messages to the brain.


Salmon is high in Omega-3 – the vital fatty acid that regulates neurotransmitters, reduces inflammation, prevents brain cell dysfunction, and may aid in supporting the brain to cope with changes.

Rich in astaxanthin, an antioxidant that can improve cholesterol and protect the nervous system.

Salmon’s high levels of Omega-3 and its bioavailability Boosts levels of Serotonin, Improves Heart and Brain Health, and is Rich in Antioxidants that protects the Brain and Nervous system.


Chamomile is an antioxidant and reduces inflammation. It has been theorized that it helps regulate neurotransmitters, including gamma-aminobutyric acid (GABA). GABA’s main role is to reduce neuronal excitability by inhibiting nerve transmission.

Chamomile also regulates the hypothalamic-pituitary-adrenocortical (HPA) axis – an important component in the stress response.

It also contains apigenin that binds to receptors in the brain to promote sleep.


The potent spice in turmeric – curcumin is what gives Turmeric most of its potential benefits.

Curcumin is not easily absorbed into the bloodstream, so a supplement that contains black pepper or piperine enhances the bioavailability up to 2,000%.

To up the ante even more, curcumin is fat soluble, breaking down in fat. Consuming curcumin with some good fats improves solubility.

Curcumin Reduces Inflammation, Neutralizes Free Radicals, Promotes Heart Health, Protects the Brain against Oxidative Damage, and it is considered an anti-aging supplement.

However, curcumin benefits do not stop there.

And this is where it may be ground-breaking. Curcumin can boost brain-derived neurotrophic factor.


 What does this mean?

Scientists now know that neurons can make new connections and increase in number even after early childhood. A major driver to this process is BDNF. This gene participates in producing a protein that promotes the life of neurons.

Some animal studies point to curcumin increasing the levels of BDNF in the brain. Not only is this useful for memory and cognitive development, this can be instrumental in reducing occurrences and symptoms of anxiety, depression, and other psychological and cognition issues, including Alzheimer’s.

Green Tea.

Green tea contains antioxidants and amino acid L-theanine, and antioxidant epigallocatechin gallate (EGCG) which promotes brain health.

The combination of this amino acid and antioxidant produces a synergistic effect in increasing a sense of calm, and reducing anxiety. Additionally, L-theanine works in synergy with the caffeine in coffee, boosting levels of concentration and brain function. And with the lower levels of caffeine in green tea, you do not get the energy spikes and drops like with coffee.

The amino acid L-Theanine has demonstrated that it carries the ability to reduce cortisol in the blood. Cortisol is the stress hormone associated with the fight or flight response, and contributes to the increased feelings of anxiety.  

GABA, dopamine and serotonin require amino acids in order to synthesize and play their role in the body. L-theanine can cross the blood-brain barrier, increasing the activities of GABA and dopamine.

Green tea is also touted to reduce cell damage due to its high levels of catechins.

What Foods Have You Tried?

For more on this series of Top Foods… Please like and subscribe, and hit the ‘bell’ notification so you can stay updated when I release another video.

Let me know in the comments if you have tried any of these foods, and if they helped you.

 #BookReview Which Way to Hell? By Isaiah J. Marshall

Genre: Psychological Thriller

Jude is drawn once again into the shady underworld of Harlem when an old boss is murdered and the shift of power in the mob begins.

Jude Walker stumbles across more trouble than he bargained for after helping a young woman escape a potential stalker in the grocery store. His troubled past boils to the surface, setting his two opposites against each other. The one that wants to do the right thing, and the other that craves to hurt, to kill.

“Give the devil an inch—” “And he’ll take the whole mile.”

which way to hell?

Just when he thought he was out, Jude is pulled back in… Token, Jude’s past ‘handler’ gives hired guns assignments that the police just cannot handle in Harlem.

Jude returns to the sordid underworld of villains when his old boss and warlord Constantine Benvolio is murdered, and a formidable nemesis Gaia takes the reins. Gaia sends a sinister message to Jude, leaving Jude no choice but enter back into a world that pulls people in and spits them back out in little pieces.

Jude may have met his match as each assignment keeps pitting him against this masked target that effectively eliminates his own targets by learning their weaknesses and habits, and using it against them.

Jude teams up with an unlikely ally to protect those that he cares for, and to beat the enemy that outsmarts them at every turn. Sacrificing almost everything to atone for his mistakes, and coming face-to-face with a reality he can no longer escape from.

What are my thoughts on this twisted thriller?

Jude is a troubled and conflicted man with a knight-in-shining armour vibe about him; and a darker side that many do not recognize. Once a killer, influenced by his mum’s violent past, sets Jude in a disturbing world that he tries to escape from, yet cannot quite get away. His past haunts his footsteps, terrified of turning into someone he hates, yet his actions kept pushing him in that direction.


His psychological state is on the brink. A constant voice inside his head provides a dark insight to the mind of the character.

A character that tetters on the edge of good and bad, as the protagonist, he is far from innocent. Despite that, I was rooting for him. He wants to stay away from this violent world, at the same time he knows he is good at it, and with the taunting of Gaia, he cannot turn his back. He has to return to his old self.

Gaia is a deranged killer with an almost comical aspect to him, yet sinister at the same time referring to himself as ‘we’. A diabolical and enticing character, reminding me of the Joker. He is part villain, part avenger on the criminals. There is something delightfully psychopathic about the way he conducts himself. He is considered a freak and underestimated, much to his enemies’ detriment. He outplays them and outwits due to them thinking he is not as capable as him.

Gaia has an axe to grind with Jude. Willing to do anything to get to the top, and armed with the ability to destroy anyone in his path. However, the more power he gains, the more unhinged and unpredictable he becomes. His inner voices and demons becoming louder and stronger, until they are no longer distinct voices, but shape into one.

“War only needs to open its eyes to change the world.”

which way to hell?

Sylvia, the cop that originally arrested Jude is shaken up when encountering Jude after an attempted attack. Unable to give up on the case, and believing Jude has committed more crimes than what they got him for, she begins to dig deeper.

A cat and mouse game is afoot. Jude has to figure who this Gaia really is and his true motives, while attempting to filter out the people that could potentially betray him.  The story delves into the two mind sets of the protagonist and antagonist, showing you why they developed into the people they are, and how far they will go.

A colourful array of characters with hitman, enforcers, godfathers, detectives, Falcone, and Hell’s Kitchen. A story of the backstabbing world of building power in Harlem. The protagonist and antagonist share the limelight equally, both characters enhance the story, driving the suspense to uncover true motives.

What is the motive of Gaia? Is Jude being sent into a trap? The action and suspense build with Jude gradually unearthing the truth, and once again having to face his old demons that threaten to be his downfall.

This story was unexpectedly compelling. Characters were well-built, scenes realistic, not over-the-top violence, yet just enough to make you realize how bad it can get. And the ending… Well, I loved it. The author subtly planted clues throughout, yet the grand reveal was not quite expected until the final moment.

This may not be a MCU movie; however, this book ticks all the boxes for action, psychological thriller and suspense.

Rating: 4 out of 5.

This episode will also be available on Spotify on the 23rd at 8pm. https://anchor.fm/sharlene-almond