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Vilma's Wellness

The Pro’s & Con’s of Dairy Products: Is Dairy Good For You?

Dairy sparks controversy! Some claim that pasteurised, low-fat dairy is healthy and should be consumed two to three times per day [1], while others say that raw, full-fat dairy is a health food [2]. Some, however, insist on no dairy at all [3]. It is a complicated area!

Below is an overview of some issues to consider when deciding whether or not dairy is right for you and, if so, which type.

Dairy: You Decide [...]

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).​ 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

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

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 [...]

Vilma's Wellness

Some of the known causes of aging are a complex interaction of environmental, dietary and internal changes. As we get older, the body’s machinery begins to function a little less smoothly and we become susceptible to age-related and degenerative diseases.

But there are certain foods that can help counteract the negative effects aging has on the body

Certain foods possess anti-aging qualities that will improve your skin, boost your energy, and even fight off disease.

Vilma's Wellness

You probably heard that your first line of defense against ‘cold and flu’ like symptoms is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward keeping your immune system strong and healthy.

Many products on store shelves claim to boost or support immunity, but I find that shopping smart and nourishing body with the right food could do wonders against many diseases by boosting the immune system.

How to boost your immune system? Try these immune boosting foods:

My top 5 foods that are cheap and very easily accessible for regular use are:[...]

Vilma's Wellness

Do you like pancakes?  Who doesn’t!  I love them too.  I grew up in Lithuania, where potatoes are a staple food with almost every meal.  But after eating a serving or two (it’s hard to stop with only few of them) you feel full, stuffed and bloated.

Once I took my dear friends (they are Italian and Malaysian) to a Polish restaurant for dinner and they enjoyed a plate of traditional food including potato pancakes.  In about 30 minutes, they started complaining about feeling ‘like balloons’.

So I decided to experiment with other vegetables to find the satisfaction of white potato pancakes, but with a healthier kick.  You would be surprised how many options there are. My favorites are sweet potato and courgette cakes just to mention few.  You can make them savory or sweet, depending on your mood [...]

Vilma's Wellness

We all accumulate so much junk mentally, emotionally, and physically on a daily basis and it is imperative to allow yourself the time to rest, reset, and recover – a bit like rebooting your computer. Why? Because in our modern world, it’s likely that you suffer from some sort of hormonal imbalance characterized by signs as burnout, anxiety, insomnia, or weight gain.

One of the most frequent questions I get asked is: What would I recommend to help the body repair itself?

First and foremost, I suggest that people begin by cleansing the body; clearing out the congested hormone receptors and resetting key hormones – and all our body functions, by taking a break and giving the body a full detox [...]

Vilma's Wellness

Having a holiday of eating and binging does not mean don’t eat the next day, it just means you need to clean it up. Overdoing the alcohol and food wreaks havoc with your body.

First of all – stop as soon as you can and forgive yourself. The past is gone, the future didn’t come yet, so live today. Eliminate processed food, desserts and rich foods for at least 3 – 7 days. Take vitamin C, which helps cleanse your liver, sweat in a sauna or a steam room to cleanse your skin and pores. Sweat through exercise. That is always the best detox for body and mind, and a healthy weight loss cleanse [...]

Vilma's Wellness

When you think about ways to build muscle mass, what comes to mind? Usual suspects include animal protein or isolated protein in the form of powders — especially whey and soy protein — that are blended into shakes and smoothies.

Is this the only way and a healthful way to build muscle? What’s not considered as often is that our hormones play a big role, not only in our appearance and sexual life, but are a very important factor in how we perform physically.