If, like me, you’re currently suffering from the joys of hay fever, you might be interested in learning a little about the chemicals behind its cause and treatment. Read more about them here.
When I first started University I was so excited to start being more independent! Had absolutely everything planned out! Until I got there and had to do my first food shop.
But, what should I buy?!
If you’re the same, or if you just want some advice on what your fridge should be stocked with to ensure you stay away from the notorious ready meal then read ahead! I’ve tried to keep it as clean/healthy as possible but it’s totally adaptable to whatever you want/need :)
Fruit and veggies:
- Berries (frozen berries are cheaper than fresh!)
- Lemons (great as condiments or sliced up in hot water, too)
- Grapes (Try freezing them as a summer snack, too!)
- Onions (I always have onions in my cupboard!)
Basically any fruit or veg you like that’s in season! Click here for a great info sheet about when food is in what season!
- Cottage Cheese
- Nuts and nut butters
- Almond Milk
Grains and ‘good carbs’
- Brown rice
- Brown rice
- Wild rice
- Sweet potato
Any bread you want, make sure it’s brown/wholemeal at least. Ezekiel bread is also great
Fats and oils
- Sunflower seeds
- All natural nut butters (no sugar and no added salt)
- Coconut oil
- Extra virgin olive oil
- Flax seeds
- Chia seeds
Dairy and non-dairy alternatives
(If you eat dairy, obviously)
- Greek yoghurt
- Semi-skimmed/skimmed milk
- Cottage cheese
- Organic yoghurt
- Almond milk
- Soy milk
- Oat milk
- Rice milk
- Black beans
- Chick peas
- Peanuts/peanut butter (yep, peanuts are technically a legume!)
Condiments and seasonings
- Tabasco sauce
- Low salt soy sauce
- Raw honey
- Apple cider vinegar
- Mixed dried herbs
- Freeze-dried basil
- Lazy garlic
- Flour (any type you like)
- Canned beans
- Canned tomatoes
- Oxo cubes
- Canned sweetcorn
Other general tips about shopping
- Keep an extra loaf of bread in the freezer just in case
- Keep a spare pint of milk in the freezer just in case
- Start a weekly food planner to make sure you’re eating healthily and saving money on your food shop
- If you’re having leftovers, it’s best not to re-heat pork, bacon or shellfish
- If you’re not vegan/veggie, buy a whole chicken and cook it. You can use the meat for several meals such as sandwiches, curries, risottos, baked potatoes, salads etc.
- Click here for a bunch of posts dedicated to help you with your shopping lists!
Part of my Student Survival Guide
Is it weird that this feels more inspirational than any real person before and afters?
According to the World Health Organization, such mood disorders as depression affect some 10% of the world’s population and are associated with a heavy burden of disease. That is why numerous scientists around the world have invested a great deal of effort in understanding these diseases. Yet the molecular and cellular mechanisms that underlie these problems are still only partly understood.
The existing anti-depressants are not good enough: Some 60-70% of patients get no relief from them. For the other 30-40%, that relief is often incomplete, and they must take the drugs for a long period before feeling any effects. In addition, there are many side effects associated with the drugs. New and better drugs are clearly needed, an undertaking that requires, first and foremost, a better understanding of the processes and causes underlying the disorders.
The Weizmann Institute’s Prof. Alon Chen, together with his then PhD student Dr. Orna Issler, investigated the molecular mechanisms of the brain’s serotonin system, which, when misregulated, is involved in depression and anxiety disorders. Chen and his colleagues researched the role of microRNA molecules (small, non-coding RNA molecules that regulate various cellular activities) in the nerve cells that produce serotonin. They succeeded in identifying, for the first time, the unique “fingerprints” of a microRNA molecule that acts on the serotonin-producing nerve cells. Combining bioinformatics methods with experiments, the researchers found a connection between this particular microRNA, (miR135), and two proteins that play a key role in serotonin production and the regulation of its activities. The findings appeared today in Neuron.
The scientists noted that in the area of the brain containing the serotonin-producing nerve cells, miR135 levels increased when antidepressant compounds were introduced. Mice that were genetically engineered to produce higher-than-average amounts of the microRNA were more resistant to constant stress: They did not develop any of the behaviors associated with chronic stress, such as anxiety or depression, which would normally appear. In contrast, mice that expressed low levels of miR135 exhibited more of these behaviors; in addition, their response to antidepressants was weaker. In other words, the brain needs the proper miR135 levels – low enough to enable a healthy stress response and high enough to avoid depression or anxiety disorders and to respond to serotonin-boosting antidepressants. When this idea was tested on human blood samples, the researchers found that subjects who suffered from depression had unusually low miR135 levels in their blood. On closer inspection, the scientists discovered that the three genes involved in producing miR135 are located in areas of the genome that are known to be associated with risk factors for bipolar mood disorders.
These findings suggest that miR135 could be a useful therapeutic molecule – both as a blood test for depression and related disorders, and as a target whose levels might be raised in patients. Yeda Research and Development Co. Ltd., the technology transfer arm of the Weizmann Institute, has applied for a patent connected to these findings and recently licensed the rights to miCure Therapeutics to develop a drug and diagnostic method. After completing preclinical trials, the company hopes to begin clinical trials in humans.
Finally armstrong is back cycling like he was born to do.
To donate to the Beat Breast Cancer campaign, text the word BEAT to the number 70007 or 70099
because someone reminded me of it, if you want to do your breast checks yourself: here are the resources!
This is important!!
Ladies and gentlemen, please pay attention to your body.