nutritionandsuperfood.co.uk
February 2013
Newsletter January 2013
Nutrition & Superfood
Call Fleur on 07766 883 522
BSc Nut Med, BA Hons, MBANT, NTC
Fleur Borrelli
Bodies Under Construction Write an e-mail to Fleur The Putney Clinic

How exercise makes
us stress tolerant
Fight fatigue and boost energy with Rhodiola and Ginseng

Five serving ideas for Blueberries
Exercise from a biological perspective is stress as an expression of vitality. It activates stress systems due to an increased energy demand from body tissues and this is a normal physiological reaction. The sympathetic nervous system produces noradrenaline which redistributes energy to the organs, such as the muscles, that need it most. The hypothalamus then responds by sending a signal to the pituitary which results in the production of cortisol by the adrenal glands to switch the stress axis off (1). Regular physical activity makes us more sensitive to cortisol and therefore better able to regulate negative stress (2). It also enhances cognitive function and elevates mood (3).
Rhodiola and Korean ginseng can be combined to create a perfect formula for helping the body respond to stress and enhance vitality and stamina. Many different species of rhodiola can be found in northern Eurasia but it is Rhodiola rosea that contains rosavins thought to have vitality enhancing effects. In Russia it has been used for centuries to cope with the cold Siberian climate and stressful life.
Panax ginseng is considered the king of Ginsengs and it is the root that is used in medicine. It should not be confused with American ginseng, Siberian ginseng, or Panax pseudoginseng. Panax ginseng is used for improved thinking, concentration, memory and work efficiency, physical stamina, and athletic endurance and is known as an adaptogen.
Blueberries are high in fibre and a great source of vitamin C, vitamin K, and manganese. Blueberries also have a strong antioxidant capability, which means they produce nutrients that destroy free radicals. • Add half a cup of frozen blueberries to your favourite smoothie recipe
• Layer yoghurt and blueberries and top with crystalized ginger
• Use blueberries as a filling for breakfast crepes
• Mix blueberry jam with savoury spices to make a spread that is delicious on baked fish or chicken
• Serve with grated good quality dark chocolate and enjoy as a dessert.
Newsleter March 2013
(1) Mastorakos G., Pavlatour M. Exercise as a stress model and the interplay between the hypothalamus-pituitary-adrenal and the pituitary-adrenal-thyroid axes. Horm Metab Res 2005 Sep:37 (9): 577-84.
(2) Vorobiev D. V., Gregoriev A. I. Specific glucocorticoid binding at different levels of human motor activity. Aviat Space Environ Med 1998 Aug;69(8): 771-6.
(3) Kramer A. F., Erickson K. I. 2007. Capitalising on cortical plasticity: Influence of physical activity on cognition and brain function. Trends in Cognitive Sciences, 11, 342-348.