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Vilma's Wellness

Foods that help depression: eat these 7 foods to fight the blues


Depression is no laughing matter. The number of people living with depression in England has increased by nearly half a million in three years, according to an analysis of NHS data.

Depression is a common mental disorder that causes people to experience depressed mood, loss of interest or pleasure, feelings of guilt or low self-worth, disturbed sleep or appetite, low energy, and poor concentration. Living with depression is difficult for those who suffer from it and for their family, friends, and colleagues. It can be difficult to know if you are depressed and what you can do about it.

Depression that does not respond to antidepressants may also be a sign of an undiagnosed thyroid disorder, usually hypothyroidism. Some mental illness, including depression, anxiety, and postpartum depression may even be driven by thyroid dysfunction. The role of thyroid in brain health has been the subject of speculation for over a century. As noted in a 1949 paper in the British Medical Journal: [1]

“[Since] 1888 the Committee of the Clinical Society of London reported on the mental changes observed in over 100 cases of Myxedema and noted the general retardation, sluggishness and slowness of apprehension, which was associated with insanity in the form of melancholia, chronic mania and dementia.”

A recent study in the January 2010 issue of JAMA concludes that there is little evidence that SSRIs (a popular group of antidepressants that includes Prozac, Paxil, Zoloft and others) have any benefit to people with mild to moderate depression, and they work no better than a placebo [2,3]

In cases of mild to moderate depression there are natural solutions that may help to restore your mood.

In cases of mild to moderate depression there are natural solutions that may help to restore your mood. Recent evidence suggests that good nutrition is essential for our mental health and that a number of mental health conditions may be influenced by dietary factors.

Natural measures for depression involve addressing negative emotions, improving your nutrition (including making sure you’re getting enough good omega-3 fats), getting regular exercise, and optimising your vitamin D levels.

Foods that help depression

Fish and walnuts

Eat wild salmon at least twice weekly or supplement omega-3 fatty acids with fish oil (like Forever Arctic Sea). Walnuts are one of the richest plant-based sources of omega-3 fatty acids. The brain is made up of fats and health ratios of omega 3 to omega 6 fatty acids are absolutely essential to happy mood and healthy brain function.


(Dr. Gordon is the author of a new book called Unstuck: Your Guide to the Seven-Stage Journey Out of Depression.) While all omega-3 fats possess immune-boosting qualities, omega-3 fats from marine sources (EPA and DHA) are more biologically potent than omega-3 fat ALA found in plant sources such as flax seeds, and are more potent inflammation fighters.


Your body needs salt– Choose Unprocessed Salt! [4] Natural salt is in fact essential for life and plays a key role in helping nerve cells in your brain and body to transfer information besides many other important roles. If you want to find out whether you’re eating the proper amount of salt for your body, a fasting chemistry profile that shows your serum sodium level can give you a good idea, so that you can modify your diet accordingly.

Your ideal sodium level is 139, with an optimal range of 136 to 142. Use a pure, natural salt, such as Celtic or Himalayan salt, to add flavour to your food and stay away from refined table salt (your table salt is actually 97.5 percent sodium chloride and 2.5 percent chemicals such as moisture absorbents and iodine).

Animal Protein

B vitamins play big role in the production of certain neurotransmitters, which are important in regulating mood and other brain functions. Folic acid deficiency has been noted among people with depression. Vitamin B6, or pyridoxine, is the cofactor for enzymes that convert L-tryptophan to serotonin, so vitamin B6 deficiency might result in depression.

There is evidence that people with depression respond better to treatment if they have higher levels of vitamin B12. Animal meat and especially organ meat like liver from organic grass-fed animals is the best source of vitamin B. Turkeyis the best food we know of for its tryptophan content. This chemical stimulates serotonin production, which is a natural feel-good chemical your body produces. And if you are vegetarian or vegan, don’t forget to supplement with B vitamins.

Probiotics and Prebiotics

Did you know that stress affects the gut microbes, too? [5] Unbalanced gut microbes can contribute to depression.  Be sure you are taking a high potency probiotic daily and eating fermented foods. Healthy choices include lassi (an Indian yoghurt drink, traditionally enjoyed before dinner), fermented raw (unpasteurrized) grass-fed organic milk such as kefir, various pickled fermentations of cabbage, turnips, eggplant, cucumbers, onions, squash and carrots, and natto (fermented soy).


Although I’m not a major proponent of taking many supplements (as I believe the majority of your nutrients need to come from food), probiotics are definitely an exception. If you do not eat fermented foods, taking a high-quality probiotic supplement certainly makes a lot of sense considering how important they are to optimizing your mental health (Forever Active Probiotic).‚Äč Continue reading [...]

I would love to hear your thoughts. Please comment or sent me an email with your experiences at www.vilmaswellness.com

Vilma's Wellness

Fiber Content of Foods in Common Portions

A high fiber diet can help keep fuller, lose weight, lower cholesterol, control blood sugar (soluble fiber), prevent constipation (insoluble).
I suggest to aim for 30-45 grams (g) of total fiber each day –or 10-12 grams per meal, and 3-4 grams per snack, choosing foods from all the categories listed here. Increase your fiber intake gradually, over 2 or 3 weeks, so your system can adapt to the added bulk without discomfort. Drink plenty of fluids, at least 6-8 cups of caffeine-free liquid daily.
For a full list of foods, please refer to this chart

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Glycemic Index and Glycemic Load for 100+ foods


Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food’s glycemic load, the less it affects blood sugar and insulin levels. 


Photo traumadolls.com


The Glycemic Load is the most practical way to apply the Glycemic Index to dieting, and is easily calculated by multiplying a food's Glycemic Index (as a percentage) by the number of net carbohydrates in a given serving. Glycemic Load gives a relative indication of how much that serving of food is likely to increase your blood-sugar levels.

GL = GI/100 x Net Carbs

(Net Carbs are equal to the Total Carbohydrates minus Dietary Fiber)

As a rule of thumb, most nutritional experts consider Glycemic Loads below 10 to be "low," and Glycemic Loads above 20 to be "high." Because Glycemic Load is related to the food's effect on blood sugar, low Glycemic Load meals are often recommended for diabetic control and weight loss (source: Self Nutrition Data)

Here is a list of the glycemic index and glycemic load for more than 100 common foods [...]

Or you can easily search for your food GL [...]

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Food Substitutions For Healthy Cooking

Many traditional recipes can be well adapted into grain free and sugar free meals, I do it all the time, it is just key to know what ingredients need substituting and what to use in replacement. It is also great to have a list of substitutions for those who have allergies or eliminate certain foods or personal reasons.
Cows milk with
Coconut milk
Goat’s milk
Almond milk
Hemp milk
White Flour (one cup):
1/4 cup coconut flour – double or triple the eggs
1/4 cup almond flour – double or triple the eggs
Maple syrup (great for brown sugar substitutions)
For Molasses use either honey or maple syrup
Coconut palm sugar
Olive oil
Coconut oil
6 tablespoons unsweetened applesauce + 2 tablespoons fat of choice (for replacing 1 stick of butter, or 8 tbsp)
Coconut ghee (there is still butter in ghee, but it is in a purified form)
Yogurt (baking purposes)
Unsweetened applesauce
Fruit puree
Coconut cream
Sour Cream
Coconut milk with a few drops of lime juice
Whipping Cream
Coconut cream with either 1 tsp of vanilla or 1/2 tbsp of maple syrup,or both if you are wanting more flavor
Chicken Eggs (for those with allergies)
Quail eggs
Duck eggs
3 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder or for more egg substitution options
Corn Starch
Potato Starch
Tapioca flour
Soya Sauce
Coconut Aminos
Pasta Noodles
Spaghetti Squash
Julienne Zucchini
Kelp noodles
Sweet potato noodles
Arrowroot noodles
Bean noodles
Oils (vegetable or canola)
Olive oil
Coconut oil
Macadamia nut oil
Hemp oil
Rice / grains
Shredded cauliflower

Vilma's Wellness

Shop GMO - Free UK

  Shop GMO-Free In The UK: The definitive A-Z guide to the GM status of thousands of foods in the UK [Kindle Edition] John Board, Ishtar Dingir (Editor)

 An eBook that will give you the definitive A-Z guide to the GM status of thousands of foods in the UK by The Therapy Book available at Amazon.co.uk 

 Also there is Shop GMO Free in the UK app ready.

 It is available for both Android and ios (Apple) devises. All you have to do is click hereand choose the download button that's right for you.


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London Organic markets

Islington Farmers Market


Sunday 10 am – 2pm

Chapel Market, Between Penton Street and Baron Street. Western End. N1 9PZ


Broadway Market- Hackney


Saturday only: 7.30am to 6.00pm


Hackney Homemade Food Market


St John At Hackney Church,

Lower Clapton Road, Hackney, London, E5 0PD

Opening times: Sat: 11am-4pm


Hoxton Street Market

Hackney, London N1 6HG

Open Saturday: 7.30am to 6pm..


Ridley Road Market

Ridley Road, Hackney, London E8 2N

Mon to Thurs 6am to 6pm

Fri and Sat 6am to 7pm

Non-organic, but Yyou can choose from a range of goods such as foods from Asia, Africa, Caribbean and Mediterranean to the latest ladies fashion wear.


Stoke Newington Farmers’ Market


St Paul's Church, Stoke Newington High Street, N16 7UY

Every Saturday 10am to 2.30pm

Chatsworth Road Market


Chatsworth Road, Hackney, London E5 0LH

Opening times: SUNDAY: 11am-4pm


Spitalfields Produce Market at Old Spitalfields Market


Brushfield Street, Spitalfields,London, E1 6EW

It’s every other week, on Friday and the second Saturday of each month


Alexandra Palace Farmers' Market


Sun 10am-3pm

Hornsey Gate, off Muswell Hill London, N10 3TG


Borough Market


For more locations and options see directory: http://www.lfm.org.uk/markets-home/

Vilma's Wellness

Most and Least Contaminated Produce

 Many people can’t afford to buy all organic all the time. But you don’t have to buy all organic produce to reduce your risk for chemical contamination. This list from the Environmental Working Group tells you which fruits and vegetables contain the most chemicals and which ones are least contaminated. Use it when shopping to help make the best choices for you and your family – even if you can’t buy entirely organic foods.  

 Dirty Dozen 

Blueberries (Domestic) 
Sweet Bell Peppers 
Kale / Collard Greens 
Grapes (Imported) 
 Clean 15 

Sweet Corn (Frozen) 
Sweet Peas (Frozen) 
Kiwi Fruit 
Sweet Potato 
Honeydew Melon 



Source: Environmental Working Group, www.ewg.org

Vilma's Wellness

Coffee Enema


It might not occur to you, sipping your morning coffee, that you could derive tremendous health benefits by simply shooting that coffee directly into your rectum.

Coffee enemas may help relieve constipation, insomnia and cognitive problems; they may eliminate (or control) parasites, candida and other pathogens (without disrupting intestinal flora). Coffee enemas are frequently used in natural cancer protocols such as the Gerson Therapy (www.gerson.org). Coffee enemas were outlined as a treatment in the revered “Merck Manual,” a thick book that physicians used as their primary reference for decades, until the mid 1970s.

The man who popularized coffee enemas more than any other in modern times was Max Gerson, MD, author of A Cancer Therapy - Results of 50 Cases (1958).  Dr. Gerson pioneered nutritional therapy for cancer and other diseases with amazing results.  His therapy combined coffee enemas with a special diet, juices and a few other nutritional supplements.  The enemas were an integral part of the therapy. 

As the coffee is retained in your bowel, the fluid goes through your intestinal wall, through the portal vein to your liver. The stimulating effects and healing compounds of coffee jumpstart your liver and gallbladder. Bile flows. 

There are compounds in coffee like kahweol and cafestol which spark production of glutathione, and that is a strong cleansing compound in your body, one that consumers pay good money for when they buy glutathione as a dietary supplement, or get IV injections of it. To make more glutathione naturally (by using a coffee enema) is awesome.

These enemas may allow for relaxation, a better mood, more energy, refreshing sleep and greater mental clarity. If you do too many enemas per week, you may experience electrolyte imbalances.

Making coffee enema:

- use organically grown, medium to dark roast, non oily coffee

- I recommend only one to two tablespoons of coffee, or even less when starting out (it also depends of your tolerance to coffee) to three-four cups purified water

- Simmer in the pot for about 10-12 minutes

- Filter and cool it down. It should be comfortaby warm temperature

- Put coffee into enema bucket

- Get air out of the enema tube. Let water begins to flow out the tube, then as soon as it starts flowing, you quickly close the clamp

- Lubricate the enema tip with a small amount of olive oil, coconut oil

- If possible, have a bowel movement before doing your enema

- The enema tip must go in at least two inches. Open the clamp. The coffee may take a few seconds to begin flowing

- When half of the coffee is inside you, close the clamp. You can leave the enema tube inserted, or remove it slowly.

- You’ll want to just lie on your back with hips slightly elevated for 12-15 minutes. During this time you can: meditate, massage your lower abdomen 

- After 15 go to the toilet and empty out the coffee.

- Repeat procedure with the left over half coffee for another 12-15 minutes

You can have a coffee enema once a day or once a week as maintenance. If you are wishing to remove candida and pathogens, try 3 back-to-back, and continue to do them on a regular basis.

Vilma's Wellness

Current EU approved Additives and their E Numbers


E numbers are codes for substances that can be used as food additives for use within the European Union and Switzerland. The "E" stands for "Europe". They are commonly found on food labels throughout the European Union.

Food additives are ingredients added to foods for various reasons – for example, to make them last longer. Bromine is used as a food additive in flour and some fruit-flavored soft drinks. Unfortunately, bromine can have a negative impact on your thyroid gland. Bromine disrupts the thyroid gland and interferes with the production of thyroid hormones.  Because it’s so similar to iodine, bromine can take the place of iodine, which results in less iodine for the thyroid gland. This interferes with the thyroid’s ability to function and can lead to hypothyroidism. 

  • E100–E199 (colours)
  • E200–E299 (preservatives)
  • E300–E399 (antioxidants, acidity regulators)
  • E400–E499 (thickeners, stabilizers, emulsifiers)
  • E500–E599 (acidity regulators, anti-caking agents)
  • E600–E699 (flavour enhancers)
  • E700–E799 (antibiotics)
  • E900–E999 (glazing agents and sweeteners)
  • E1000–E1599 (additional chemicals)


E Number Index

A list of food additives and their associated E Numbers. The additives are listed in groups for ease of reference.


UK food guide http://www.ukfoodguide.net/enumeric.htm

Vilma's Wellness

Twelve best foods for skin and hair

We cut it, we style it, we love it, we loathe it. Let’s be honest – good hair makes us feel confident and sexy. If you really want beautiful skin, do the same things you would do to strengthen your heart, control your weight, lift your mood and live longer and better: Get regular exercise, sleep enough and eat well.

To get strong, healthy, shiny hair and beautiful skin you need to make sure that you eat a balanced, nutrient-rich diet.

“Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of your body’s internal needs,including its nutritional needs,” says Dr. Georgiana Donadio, founder of the National Institute of Whole Health.

Best foods for skin and hair [...]