Author: Scott & Rhonda

Vitamin K, the unheard of vitamin.

Today’s post is about Vitamin K, the one vitamin you’ve probably never heard of.

It is a vitamin most people have never heard of, unless perhaps your doctor has mentioned it after putting you on a course of blood thinners.

What is it?

Vitamin K is basically just another fat-soluble vitamin and is actually a group of compounds.  The group consists of K1, K2 and K3, all do slightly different things and come from different foods. The human body only requires K1 and K2. The name vitamin K comes from the German word “Koagulationsvitamin.” Unlike many other vitamins, it is not typically used as a dietary supplement.

What does it do?

It is one of several fat-soluble vitamins essential to the body, but this one has some specific uses in the body. It is used for blood clotting, bone building, and other important processes

Possibly its most important job is clotting the blood, which is why you may have heard of it if prescribed blood thinners like warfarin. However, it does more than that. In fact, it is an important cofactor in bone mineralisation and calcium metabolism. So, if you want to keep those bones strong, then keep eating foods high in vitamin K.

Because it has an influence on calcium metabolism, it means that calcium supplementation can cause an increased need for this vitamin . Some people that also may need additional vitamin K, are people with some kinds of digestive problems. This is due to the gut not fully absorbing the nutrients from the foods eaten, but also because K2 is made in the gut, by bacteria which are affected by gut health.

How do we get it?

Generally, vitamin K is not given as a supplement as we normally get plenty from our diet. K1 is obtained from leafy greens and some other vegetables such as broccoli and Brussels sprouts. K2 is a group of compounds largely obtained from meats, cheeses, and eggs, and is  synthesised by our gut bacteria. K3 is not found in significant amounts in any natural food sources.

Having said that, supplemental forms can be used for some very interesting reasons like acute leukaemia, Alzheimer’s disease and certain types of kidney stones.

Since there is rarely an excess or deficiency that will cause major health problems, vitamin K is one vitamin we don’t hear much about, but it is important all the same.

There are many drugs can interfere with the effects of vitamin K. They include antacids, blood thinners, antibiotics, aspirin, and drugs for cancer, seizures, high cholesterol, and other conditions. Too much vitamin K can actually be harmful if you are receiving dialysis treatments due to kidney disease.

So as always, check with your chosen health care professional before taking vitamin K supplements.

 We hope you found this information interesting,

 Till the next post,

Live clean n Prosper

Sources – Web MD – National Institute of Health -it

Hot Smoked Salmon and Leek Crustless Quiche

Todays post is a recipe for a hot smoked salmon and leek crustless quiche.

After the last post about the Keto Diet, we thought we would share one of our favourite recipes, which fits in quite well with the keto diet. It is a delicious meal, rich in good fats and protein that is so easy to prepare.

Hot Smoked Salmon and Leek Crustless Quiche

Serves 4

Ingredients
  • 6 large eggs
  • 150g hot smoked salmon with cracked pepper
  • 1 medium leek
  • 40g Cheddar cheese – grated
  • 100g Mushrooms – sliced
  • 2 Garlic cloves – crushed
  • 60 ml full fat cream
  • 1 tsp coconut oil

Time required to prepare and cook approximately 1 hour.

Method
  • Preheat oven to 180° C and grease a large baking dish (approx. 20 cm diam).
  • Place the leek and mushrooms in a pan with the coconut oil and garlic then cook until golden, transferring to a clean plate when done.
  • Whisk the eggs and cream in a large mixing bowl until combined.
  • Break up the salmon into small pieces and place into the baking dish
  • Add the garlic, leek and mushroom mix and half of the cheese.
  • Pour the egg mix to the large roasting dish and place in the oven for 25 minutes or until the egg mix is firm.
  • Remove the roasting dish and put the last of the cheese on top and return to the oven until golden brown.
  • Remove and cut into 4, serve with steamed broccoli.
We hope you enjoy this recipe.
 

Till the next post,

Live clean n Prosper

A bit about the Keto Diet

Today’s post is about the Keto diet. This diet is currently the topic of study in my Nutrition subject and there are a few things I have learned about it that I thought I would share.

It’s origin

The ketogenic diet was actually developed in 1921 by Dr Russell Wilder as a way of treating epilepsy in children. It was created on the premise that using ketones to power the brain causes less seizures that using glucose. This is a fact that has been substantiated by many scientific studies since.

What is keto?

There are several forms of the keto diet that can be modified to suit the individual, but at its heart is the basis is that up to 60% of your diet should be fats, 35% protein and 5 to 10% carbohydrates. This switches the body’s fuel system from using glucose to using ketones. Which are essentially chemicals that the body uses to convert fat to energy instead of glucose.

Along the way, many people experience weight loss. That seems like a great idea you may say, and it is however, there are pitfalls to watch out for.

Are there risks?

There are some health risks or issues, associated with this diet. First of all, there is a feeling of unwellness called keto flu. This is experienced by many keto followers for a week or so after beginning a keto diet. It can include headache, fatigue, vomiting, insomnia, constipation and reduced tolerance to exercise, just to name a few.

Next is a risk of kidney stones. The high acid and phosphate content of a high fat diet can lead to kidney stones; however, this is mostly only a problem if you already have kidney issues. After that we need to consider the nutrient deficiencies. Because of the specific style of this diet there are several nutrients that are simply not there. These include vitamins C, D and E as well as magnesium and calcium.

While all of these can be fortified with supplements, perhaps the most important thing missing is fibre. You see fibre has several different roles. The main one being that it gives bulk to your stool which is one of the bodies main pathways of eliminating toxins. It also feeds the microbiome, which we have spoken about before and its importance in everything, from immune system to mental health.

Are there benefits?

On the plus side it has been shown to help with epilepsy in adults as well as children, which is what it was designed for. Several psychiatric disorders including depression, autism and schizophrenia have been reduced. This is most likely due to reduced inflammation and mitochondrial disfunction. Interestingly in people with a failing heart, a keto diet has been shown to help, as it is a more efficient form of energy for the heart to use.

There are many people for whom a keto diet will work but just as many people that should be wary of it. For example, anyone who has had a cholecystectomy (gallbladder removal) surgery, should avoid this diet, as the body’s ability to digest fats is reduced.

Ultimately this diet is useful in many situations. However, unless medically advised for specific reasons, there are other diets that can achieve similar results. The Mediterranean diet, with its focus on fresh fruit, vegetables, fish and good fats, it is a more sustainable and potentially healthier alternative.

As always, when considering making a radical change to your diet, seek advice from your preferred health professional.

We hope you found this information interesting.

Till the next post,

Live clean n Prosper