Cheats Chicken Soup

Cheats Chicken Soup

Level

Easy

Time

35 Min

SErves

4

Ingredients:

  • 1 pre cooked chicken with all meat removed shredded or rough chopped
  • 1 onion fine diced 
  • 4 garlic cloves minced
  • 1tbs olive oil
  • 1tbs massal chicken stock powder
  • 2 carrots diced
  • 3 celery sticks diced
  • 1 cup of risoni
  • 1 large bunch of broccolini rough chopped in to pieces 1-2 cm 
  • 1 bunch of parsley 
  • 2 bay leaves 
  • 2L chicken stock 
  • Pepper to taste (optional salt)

Instructions:

  • Heat olive oil in a large pot over medium heat. Add the garlic and onion, sautéing until they become translucent.

  • Stir in the celery and carrots, cooking for an additional 5 minutes to soften the vegetables slightly.

  • Add the bay leaves, chicken stock, and Massel stock powder for extra flavor. Let the mixture simmer for another 5 minutes.

  • Add the risoni (or pasta of choice) to the pot and cook until the risoni is tender, approximately 5-10 minutes.

  • Stir in the cooked chicken and broccolini, cooking for another 1-2 minutes until the broccolini softens slightly.

  • Finally, add fresh parsley, stir through, and serve your delicious soup hot!

Health Benefits of Chicken Soup

Chicken soup has long been hailed as a comforting remedy for colds and other illnesses, but beyond its soothing warmth, it offers a variety of health benefits backed by science. Here’s a breakdown of the key health properties of chicken soup:

1. Immune Support: Chicken soup provides a rich source of nutrients, including vitamins A, C, and K, along with minerals such as magnesium, potassium, and phosphorus. These vitamins and minerals play essential roles in supporting immune function and helping the body fight off infections.

2. Anti-Inflammatory Effects: Studies suggest that chicken soup has mild anti-inflammatory properties, which can help reduce symptoms of upper respiratory infections. The amino acids found in chicken, particularly cysteine, can help thin mucus, making it easier to clear congestion and improve respiratory health.

 

3. Hydration and Electrolyte Balance: Chicken soup is an excellent source of hydration, providing both fluids and electrolytes. Staying hydrated is crucial when battling illness, as proper hydration helps maintain mucosal linings in the respiratory tract, promoting efficient immune function and preventing dehydration from fever or sweating.

4. Gut Health: Bone broth, often used as the base for chicken soup, is rich in collagen and gelatin, which help maintain the integrity of the gut lining. This is important for preventing harmful substances from entering the bloodstream and compromising immune function, as a healthy gut is essential for overall immune health.

5. Protein for Repair: Chicken provides a high-quality source of protein, which is essential for the repair and growth of tissues. The amino acids in chicken, including glycine and proline, are vital for maintaining muscle and tissue health, especially during recovery from illness.

6. Nutrient-Dense Vegetables: The vegetables commonly added to chicken soup, such as carrots, celery, and garlic, provide an array of vitamins and antioxidants that further enhance its health benefits. These nutrients, particularly vitamin C, help reduce inflammation and boost the immune response.

7. Easy to Digest: Chicken soup is gentle on the stomach and easy to digest, making it a suitable meal for those experiencing digestive upset or loss of appetite due to illness. Its nutrient-dense, hydrating properties make it an ideal food for recovery.

8. Psychological Comfort: Beyond its physical health benefits, the warmth and comfort of chicken soup can have a psychological impact, promoting a sense of well-being and helping individuals feel nurtured. This emotional comfort can contribute to faster recovery by reducing stress and anxiety.

 

Biochemistry Fact!

Chicken soup contains cysteine, an amino acid that plays an important role in respiratory health since it is structurally similar to acetylcysteine, a medicine often used to treat illnesses such as bronchitis. Acetylcysteine works by breaking down mucus in the respiratory system, making it thinner and easier to exhale, effectively cleaning the airways. Cysteine, which occurs naturally in chicken, has a comparable impact.

When you eat chicken soup, the body absorbs cysteine from the chicken, which helps break down mucoproteins in the lungs. Mucoproteins are responsible for the mucus’ thick, sticky nature, which can obstruct the airways during respiratory illnesses. Cysteine reduces the viscosity of mucus, allowing the body to clear the airways through coughing or drainage, so relieving congestion.

Cysteine not only thins mucus but also acts as an antioxidant. It is a precursor for glutathione, one of the body’s most vital antioxidants. Glutathione protects cells from oxidative stress and aids the immune system in combating infections and inflammation. This dual action of cysteine—mucus thinning and immune support—emphasizes the biochemical efficacy of chicken soup in relieving cold and flu symptoms while also supporting respiratory health.

Chicken soup’s high cysteine content not only gives symptomatic relief from congestion but also adds to the body’s defence mechanisms by supporting antioxidant activity and lowering inflammation, making it a well-rounded therapy for respiratory disorders.

 

 

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The impact chronic stress has on your hormone health

Introduction to Stress and Hormonal Imbalance

In our fast-paced world, stress has become a constant companion for many. It’s the body’s natural reaction to any demand or threat, whether real or perceived. Stress triggers a set of biological responses designed to help us cope with danger or perform better under pressure. However, when stress becomes chronic, it can lead to a host of health problems, particularly in relation to our hormonal balance.

Hormonal imbalance occurs when there’s too much or too little of a hormone in the bloodstream. Hormones are crucial chemical messengers that impact how our bodies function, influencing our mood, metabolism, and overall health. The relationship between stress and hormones is cyclical; stress can lead to hormonal imbalances, which can, in turn, exacerbate feelings of stress or anxiety.

Chronic stress primarily affects the body’s endocrine system, responsible for hormone production. The adrenal glands, part of this system, produce cortisol, known as the “stress hormone.” While cortisol is vital for survival, providing the energy needed to respond to perceived threats, its constant elevation can disrupt the body’s normal processes. This disruption can lead to weight gain, fatigue, and impaired immune function, among other health issues.

Stress doesn’t just elevate cortisol levels. It also affects the production of other hormones, such as adrenaline, which prepares the body for a “fight or flight” response, and insulin, which regulates blood sugar levels. Over time, this can lead to more serious conditions, such as heart disease, diabetes, and thyroid disorders, making it crucial to manage stress effectively.

Understanding the impact of stress on hormonal balance is the first step towards managing its effects on our health. By recognizing the signs of hormonal imbalance and taking steps to reduce stress, we can protect our well-being and maintain a healthier, more balanced life.

The Science of Stress: Hormones Involved

Cortisol: The Stress Hormone
Cortisol, produced by the adrenal glands, plays a crucial role in the stress response, helping to regulate energy, immune function, and heart rate. However, chronic stress leads to prolonged elevation of cortisol, which can deplete the body’s resources and result in symptoms like fatigue, increased anxiety, and difficulty sleeping.

Adrenaline and Noradrenaline: Fight or Flight Hormones
These hormones prepare the body for quick action in stressful situations. Their release leads to an increase in heart rate, blood pressure, and energy supply. While essential for survival, frequent activation of this response can strain the cardiovascular system.

Impact on Other Hormones
Chronic stress doesn’t only affect cortisol and adrenaline; it also disrupts the balance of insulin, thyroid hormones, and sex hormones. This disruption can contribute to a range of health issues, from metabolic disorders like diabetes to problems with mood and sexual function.

Nutritional Support for Managing Stress and Hormonal Imbalance

A well-balanced diet is fundamental in managing stress and supporting hormonal health. Nutrients play specific roles in modulating stress responses and ensuring the proper functioning of hormonal pathways.

Vitamins for Stress and Hormones

  • B Vitamins: are essential for energy production and nervous system function. Sources include whole grains, legumes, and dark leafy greens.
  • Vitamin C: is known to reduce cortisol levels. Found in citrus fruits, berries, and peppers.
  • Vitamin D: supports mood and immune function. Best obtained from sunlight exposure, fatty fish, and fortified foods.

Minerals

  • Magnesium: Aids in relaxation and sleep. Abundant in nuts, seeds, and leafy greens.
  • Zinc: is important for hormone production. Found in meat, shellfish, and legumes.
  • Selenium: supports thyroid function. Sources include Brazil nuts, seafood, and eggs.

Amino Acids, Proteins, and Healthy Fats

  • Quality protein sources, including lean meats, fish, and plant-based proteins, support neurotransmitter functions essential for stress response.
  • Omega-3 fatty acids, found in fatty fish and flaxseeds, are anti-inflammatory and beneficial for brain health.

Antioxidants

  • Combat oxidative stress by neutralizing free radicals. Berries, green tea, and dark chocolate are excellent sources.

 

Practical Dietary Advice
Incorporate a variety of whole foods to ensure a comprehensive intake of these nutrients. Planning meals and snacks that include sources of complex carbohydrates, quality proteins, and healthy fats can stabilise energy levels and mood throughout the day.

Supplements
In some cases, supplements may be necessary to address nutrient deficiencies or provide additional support. However, it’s crucial to consult with a clinical nutritionist such as myself before starting any supplement regimen.

Lifestyle and Dietary Habits
Complementing nutritional strategies with regular physical activity, adequate sleep, and stress-reduction techniques like mindfulness or meditation can enhance overall health and resilience to stress.

Need a consultation?

I offer both virtual and in person consultations, to book a virtual consultation email me at rarnie@rarniemccudden.com. For an in-person consultation follow the booking link below.

Initial consultations start at $140

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What is trauma informed nutrition?

As a trauma-informed clinical nutritionist and biochemist, I offer a distinct viewpoint on the connection between trauma, nutrition, and overall well-being. Trauma-informed nutrition is a specialised approach that recognises the significant influence trauma has on an individual’s nutritional well-being and their connection with food. This method focuses not only on providing dietary guidelines, but also on comprehending and tackling the underlying factors that influence eating behaviours and nutritional well-being.

 

The Influence of Trauma on Nutritional Well-being

Both psychological and physical trauma can have a profound impact on an individual’s eating habits and overall nutritional health. It might appear as compulsive overeating or indulging in large amounts of food, where food is used as a momentary source of comfort or a way to dull emotional distress. This behaviour not only results in physical health problems such as weight gain, but also sustains feelings of guilt and shame related to eating.

On the other hand, trauma can decrease the desire to eat or be interested in food because of mental anguish, resulting in inadequate nutrition, loss of weight, and a weakened immune system. Furthermore, trauma has a profound influence on the gastrointestinal tract, which is commonly known as the “second brain,” causing disruptions in nutrition absorption and resulting in symptoms such as irritable bowel syndrome (IBS) and chronic inflammation.

 

The Importance of Trauma-Informed Nutritional Care

Understanding the complex connection between trauma and nutritional well-being highlights the necessity of employing a trauma-informed approach in dietary counselling. This comprehensive and compassionate approach surpasses conventional nutritional guidance, by examining how trauma impacts eating patterns and the individual’s connection with food.

As a practitioner who is knowledgeable in trauma, I place great importance on establishing a secure and nurturing setting where individuals may openly address the difficult topics of food and trauma without any apprehension of being criticised. In this collaborative environment, individuals can identify triggers, create coping skills, and build a nourishing eating routine that promotes both physical and emotional healing.

 

Personalised Nutritional Approaches

Within my practice, I prioritise providing tailored care, acknowledging the distinctiveness of each person’s traumatic encounter. 

This entails:

  • Diets that are rich in nutrients: It is essential for individuals experiencing trauma-related symptoms to prioritise meals that promote brain health and decrease inflammation.
  • Principles of mindful eating: Promoting a conscious and attentive attitude towards eating aids in the restoration of a wholesome connection with food that has been interrupted by traumatic experiences.
  • Stress-reduction approaches involve the implementation of stress management practices to mitigate the effects of stress on eating behaviours and nutritional health.
  • Supporting gastrointestinal health: It is crucial for those impacted by trauma to address gastrointestinal symptoms by following diets that improve gut health and decrease inflammation.
  • Enhancing personal agency through the acquisition of knowledge and skills

 

Education is a potent instrument in trauma-informed nutrition. By providing individuals with information regarding the influence of diet on their physical and mental health, they are more capable of making educated decisions that contribute to their recovery.

Progressing

 

The process of recovering from trauma is highly individualised and might be filled with difficulties. Nevertheless, with the assistance of a clinical nutritionist who is knowledgeable about trauma and its effects, individuals can successfully traverse this process by receiving guidance that recognises and takes into account the intricate nature of their experiences. This technique not only tackles the symptoms, but also promotes resilience, self-awareness, and a revitalised connection with food and body.

 

Incorporating trauma-informed diet into holistic health care is crucial, since it provides a compassionate and all-encompassing approach to healing. Through acknowledging the complex ways in which trauma affects nutritional health and overall well-being, trauma-informed professionals play a vital role in assisting individuals in their journey towards recovery and empowerment. Embracing a trauma-informed approach to nutrition recognises the deep interrelation between the mind, body, and spirit, guiding us towards a future where comprehensive care forms the basis of well-being and health.