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Eating and drinking to stay healthy for longer

Water, water everywhere – but are you drinking enough? And is your fluid intake part of a healthy and balanced diet?

Nutrition and Hydration Week is focusing on precisely this. It’s also a cornerstone of naturopathy’s preventative approach to healthcare and well-being.

Let’s consider hydration first. The human body is two thirds water. It needs it to improve the delivery of oxygen to the cells, transport nutrients, lubricate joints, hydrate the skin and regulate body temperature.

Signs of dehydration

When you feel thirsty, your body is telling you that it needs hydrating. The consequences of not drinking enough can be severe. Dehydration is one of the main causes of acute kidney damage and a common cause of constipation. It’s also associated with a two-fold increase in mortality among stroke patients.

Even mild dehydration can have an adverse effect on your mental performance, including concentration and reaction time, and you will feel more tired.

A dry mouth, lips and tongue are the common signs of dehydration. You may also feel dizzy and disorientated.

You will probably go to the toilet less. The colour of your urine is a useful indicator of hydration. If it’s pale and odourless, that’s a good sign, whereas dark and strong-smelling urine indicates dehydration.

Preventing dehydration

Ideally, you need to drink the equivalent of six to eight glasses of fluid a day to keep fully hydrated. Obviously, water is recommended as it doesn’t contain any calories but low-fat milk, tea and coffee (in moderation) are fine. Avoid drinking too much alcohol. If water seems too boring, you could give it a bit of zest with a slice of lemon or lime. Alternatively, drink sparking water.

It’s best to avoid, or at least limit, soft drinks. Most of these are high in sugar, which is bad for your teeth and your waistline.

Older people are particularly vulnerable to dehydration. This is in part due to the ageing process, including a reduced sensation of thirst and the onset of dementia. Nutrition and Hydration Week has been focusing on good practice for the elderly in hospital and social care.

If you have an elderly relative, why not take time to check that they are drinking enough.

Eating for good health

Also, as we age, it’s even more important to follow a healthy and balanced diet. Eat plenty of fruit and vegetables. In particular, choose the rainbow foods – red, yellow, green, blue and purple – which contain antioxidants. These include kidney beans, beetroot, cherries, plums and carrots.

Increasing your intake of fibre will help to clear any excess cholesterol. Limit your carbohydrates to the starchy kind: potatoes, bread, rice and pasta. Choose wholegrain options where possible.

Eat more oily fish, such as salmon, sardines and mackerel, which have an anti-inflammatory effect.

It goes without saying that you should avoid foods high in sugar, although you may allow yourself the odd treat.

By eating plenty of the right foods and drinking enough you can stay healthy for longer.

Let #BalanceforBetter inspire a healthier you

Let #BalanceforBetter inspire a healthier you

Today is International Women’s Day and this year’s theme - #BalanceforBetter – is focusing on building a more gender-balanced world.

Balance

The question of balance is something that women contend with every day as they juggle their professional and work commitments with looking after their homes and families. And, let’s face it, women are still doing most of the household chores and childcare tasks.

In order to keep pushing the boundaries, break through the glass ceiling and continue to achieve amazing things, women need to stay strong and healthy. In other words, achieving the balance between hard work and looking after number one.

The charity Well-being of Women, reports that, in the UK, 58 women are diagnosed with gynaecological cancers and that the incidence of womb cancer has risen by 65% in 40 years. Also 1.5 million women suffer from endometriosis. In some cases, women put their own health on the back-burner as they tackle day-to-day tasks.

Take a step back

So, in honour of International Women’s Day, why not take a step back and look after your health. The naturopathic approach can help to ward off potential illness and I offer the following tips:

  • Take a food state supplement – this will help to keep the bugs at bay and keep your immune system strong.
  • Don’t let the menopause weigh you down – make sure you have plenty of calcium and vitamin D in your diet to offset the loss of bone density. Take supplements if necessary. Post menopause cut down on the carbs to avoid gaining weight.
  • Keep fit – take regular exercise. If the gym is not your thing, do something you enjoy and share activities with friends.
  • Get a good night’s sleep – as we get older, our sleep patterns change so try and avoid caffeine before you go to bed.
  • Endometriosis/polycystic ovaries/infertility – It is possible to minimise these issues through diet and supplements. Fish oil is a good anti-inflammatory, zinc is essential for hormone synthesis and balance and vitamin B complex also supports hormone production. Eat plenty of fibre-rich fruits and vegetables and good proteins, such as fish, eggs and nuts. Try and, restrict carbohydrates and drink plenty of water. Flaxseeds are good for removing excess toxins and cinnamon helps to regulate blood sugar.

If you are trying to lose weight, drink two teaspoons of apple cider vinegar 30 minutes before each meal as this helps to break down food more efficiently.

Taking a preventative approach can help you to stay healthier and fitter. And you will feel more energised in striving for that all-important #BalanceforBetter.

Have a heart for your heart

Have a heart for your heart

Valentine’s Day is all about matters of the heart so it’s appropriate that the British Heart Foundation has designated February as National Heart month.

Did you know that our hearts can beat around 70 times a minute? No doubt they may be working a little harder on this romantic day. And the heart is an undoubted workhorse that can keep going for a 100 or more years.

But sometimes this vital organ can go wrong, often with fatal consequences. Which is why the National Heart Foundation is keen to raise awareness of heart and associated circulatory diseases. There are around seven million people living with heart-related conditions in the UK: 3.5 million men and 3.5 million women.

Some people have a genetic predisposition towards developing heart disease. Naturopathic medicine is a way of finding a preventative approach. If the disease is likely to be inherited, then you are likely to be affected at some point and catching it and doing something to make dietary and lifestyle changes is a positive strategy.

What are the symptoms one should look out for?

Although heart attacks appear to strike out of the blue, there are warnings sings telling us that something is not quite right:

  • Pain or a discomfort in your chest that suddenly occurs and doesn’t go away
  • Pain in your left or right arm which may also spread to your neck, jaw back or stomach. The severity of the pain is not the same for everyone. This is often called myocardial infarction, which means death of the heart muscle due to an interrupted blood supply.
  • There may also be nausea, sweating, light-headedness or shortness of breath.

A heart attack can sometimes feel the same as indigestion which, if it’s persistent, is always wise to get it checked out.

Things that contribute to heart disease and bad circulation

Angina is another common warning.  This is a constrictive pain in the chest which is provoked by exertion. Top contributors to heart disease are:

  • Smoking
  • Lack of exercise
  • High blood pressure and high cholesterol
  • Diabetes
  • Excessive alcohol consumption

Other factors that may contribute to heart disease

There are other health factors that may contribute or link heart disease via inflammatory conditions caused by the parasite chlamydia pneumonia, a type of bacteria that can cause lung infection (if you want to see the article here is the reference: Us National Library of Medicine) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632020/)

Poor root canal treatment is also linked to heart disease. Statins place a strain on all muscles including the heart muscle as they block production of a vitamin-like substance called CoQ10, which is produced naturally in the liver. Mercury and thyroid hormones can also cause heart problems.

Taking the preventative, naturopathic approach

Naturopathy looks at diet, lifestyle and genetic predispositions when creating a unique health program for the individual.

The following are good examples of heart-friendly foods:

Pomegranate disrupts the formation of plaque in the arteries and lowers blood pressure.

Fish is high in essential fatty acids and helps lower inflammation. Try to include fish at least two or three times a week. Non-fish lovers should consider a supplement.

Unrefined oils are also good additions into your diet. Linseeds are a great form of probiotic, as well as essential fatty acid, which you can use as part of a salad dressing.

Eat plenty of fruit and vegetables, which are high in carotenes and antioxidants. By including more fibre this also helps the body lower cholesterol.

Dietary no-nos

Low fat foods are high in sugar, which the body converts into fat and, unless you are burning this excess fat by exercising or keeping physically active, will lead to becoming overweight.

Hydrogenated fats are another process used to manufacture unsaturated fats into saturated ones through a process called hydrogenation. Avoid any foods and mass-produced oils containing hydrogenated fats which are in manufactured foods, like biscuits, pies, cakes and many others.

Meat is a good source of protein, although you should try not to eat it every day, especially red meat. Include plenty of pulses, salads and beans, for a more varied and healthier diet.

Although red wine should be drunk in moderation it contains properties such as polyphenols, bioflavonoids that help protect the arteries.

Other natural remedies you can use

Take a CoQ10 supplement, if you are on statins. As we age, we make less of this vitamin-like substance, which the body manufactures naturally in the liver, and statins block production of CoQ10. You should be taking 100mg daily and, if you’ve had a heart attack, it is advisable to take 100mg in the morning and another 100mg in the evening, so a total of 200 mg per day. This will protect your heart and maintain good energy levels.

Garlic is a natural blood thinner, add this into your diet or take a garlic supplement. Unless you have a medical condition that requires iron, do not take extra iron supplements, as excess iron is linked to heart disease and it applies more to men that women.

A good food state vitamin C is good to take, it helps to reverse arterial blockages. Native elements are a good brand and are made with the pulp of an orange. https://www.futurehealthmanagement.co.uk/vitamins/

I work with people who are looking for a complementary and holistic approach to having a healthy heart. If you would like to know more about going down a holistic and natural route, drop me a line.

Dodging the stodge and boosting your mood

Have you resolved to kick-start 2019 by losing weight and getting fitter? Dieting is high on the most people’s to-do list in January and the newspapers and magazines are full of tips for shedding those Christmas calories.
But, despite the best intentions, most diets will fall by the wayside. The problem is that January is generally cold, there are few daylight hours and eating something stodgy and filling makes you feel better – it’s not called comfort food for nothing. Let’s face it, when it’s miserable outside, curling up with a cup of hot chocolate and biscuits is more attractive than a salad.

Craving carbs

The fact is that, during the winter, we crave more starchy and sugary foods. When we eat things high in carbs, the body releases the hormone serotonin which lifts our moods.

Unfortunately, this feeling is short-lived, and this is what leads to an unhealthy cycle of wanting to eat stodgy food for that feel-good fix. Also, during winter, we lack vitamin D, which can affect our emotional eating. Vitamin D has a significant impact on the levels of calcium that the body can absorb. Calcium is an important contributor to the body’s immune system and bone health. Therefore, I recommend a Vitamin D supplement during winter (www.futurehealthmanagement.co.uk/vitamins/)
Habit is another factor in the sabotaging of the new year diet. It’s likely that you’ve been indulging more not just over the festive period but also during the run-up – all those Christmas parties etc. So, you’ve got used to eating more, which makes switching to a healthier regime more difficult.
Of course, if you’re feeling unhappy or stressed, then you are highly prone to tucking into larger proportions of the wrong things to lift your mood.

Mood food

Naturopathy has an important role to play in tackling the imbalance or craving. It’s a discipline that takes a holistic look at the whole person and gets to the root cause of why they have a low mood and coming up with a resolution, including altering their eating habits.
Here are some tips on keeping in a good mood with diet.

  • Invest in a pressure cooker and make hearty stews and bone broth soups
  • Spice up salads with ginger, cinnamon, pepper and cayenne pepper, which are great winter warmers
  •  Roasted vegetables make a delicious and hardy winter dish and can be eaten on their own or as an accompaniment to meat or fish
  •  Peppers or tomatoes stuffed with minced turkey, chicken or lamb are a tasty option
  •  Pulses and beans make healthy and filling dishes. Try a lentil or chickpea casserole and add boiled eggs, spinach, carrots and even meat.
  • Avocados are full of protein and essential fats and they are very versatile. Add them to salads, sandwiches or smoothies.

Dodging the stodge

Hydrating your body by drinking plenty of water will stop the temptation of stodge in its tracks. However, you might not feel like drinking large quantities of cold water in winter.
So, to make it more palatable, I suggest having a couple of bottles of filtered water on the kitchen counter. Add something you really like, such as mint leaves, slices of orange or lemon. There are flavoured oils you could add, including peppermint and orange.
Finally, chromium, the mineral that helps regulate the body’s insulin, is very good for combating cravings for stodgy food. There is a good supplement that I usually recommend. (www.futurehealthmanagement.co.uk/minerals/)

If you’d like more information about how to improve your health and well-being, I’d be happy to schedule a 10-minute telephone call. A preventative approach will set you on the road to a healthier you. As Hippocrates said: “What remains in diseases after the crisis is apt to produce relapses.”

Alternative milks – how healthy are they?

Dairy milk and alternative milks are, you might say, as different as chalk and cheese. But are they?

In actual fact, they do have something in common. Cheese is made from dairy milk, which contains calcium and chalk is a type of inorganic calcium, called calcium carbonate.

The difference is that calcium carbonate is an unnatural ingredient. You will find it in the chalk used on blackboards and in shells and wouldn’t imagine putting it in your mouth. However, calcium carbonate is used regularly in food supplements, as a filler in pills and as an antacid. But excessive consumption can be hazardous and cause poor digestion.

That is why I was surprised to discover that it features in many alternative milks, which people probably consume regularly. I’m an alternative milk drinker myself and have done quite a lot of research into them.

Milk is good for you

 First, let’s look at the positives of milk, before getting down to the nitty gritty on calcium. A glass of cows’ milk provides around 300mg of calcium, 400mg of potassium and 12g of sugar in the form of lactose. So, it’s a good source of nutrition and great for bone health.

But for people who are lactose intolerant, dairy milk has to be avoided as it causes bloating, gas and general stomach discomfort. So, an alternative is better for them and, of course vegans. Also there are those who feel that alternative milks are simply more healthy.

Certainly, the advertising would lead you to believe that they are. Some manufacturers claim that their milks contain 50% more calcium. But it’s important to take other ingredients into account. Rice milk, for example, contains twice as many carbohydrates as cows’ milk and hardly any protein. Almond milk, the favoured choice of many, has a good supply of protein, fibre, calcium, vitamin E and healthy fats. The only downside is that a lot of the goodness doesn’t end up in the end product. This is due to the milling and the way it’s processed. Plus, if you have a nut allergy, it’s not for you.

Oat milk is good generally and well tolerated, although it may contain some gluten.

Calcium carbonate is not natural

 Now, let’s get to the main point. Like many of you, I try and eat as healthily as possible. But, just when I found an alternative milk that I really liked, I discovered, on calling the company, that it contained calcium carbonate.

As well as being an inexpensive way of fortifying alternative milk with calcium, it also serves to make it white. Some companies will list calcium carbonate in the ingredients on their labelling. But other’s will not. I wonder why?

Well, only the other day I rang one of the manufacturers and asked, “why are you putting chalk in your milks?” They didn’t have an answer other than to confirm that they do add calcium carbonate.

Manufacturers will argue that calcium carbonate offers consumers as much readily-absorbable calcium and provides the same level of bone protection as that naturally-occurring in dairy milk. This was was stated in the American Journal of Clinical Nutrition back in 2005.

Chalk leaves deposits

As I said earlier, consuming chalk is not natural. No doubt this is why it can have a negative impact in the long run. If you are consuming alternative milks containing calcium carbonate on a regular basis, you need to be aware that chalk deposits can build up and, worse case scenario, clog the arteries. Calcium carbonate may also cause acid rebound. The stomach will overcompensate for the high dose of calcium carbonate – which is alkaline – by churning out more acid. For that reason, people with a history of stomach ulcers are advised that they may not tolerate it.

I realise that all this sounds depressing, especially if you are lactose-intolerant, vegan or just wanting to find healthy food options. The good news is that there are some alternative milks that do not contain calcium carbonate and will support your dietary aims.

If you are unsure, or the label is not clear, then call the manufacturer and ask them if their product contains calcium carbonate. Obviously, you may feel that you need additional calcium. In that case, I would advise taking a ‘food state’ supplement – one that is made from actual food. Native Elements, for example, is made from high calcium yeast.

While there is nothing better than food itself for getting the calcium that the body needs, sometimes we do need a bit of extra help and support.

The message is to always check the labels.

If you have found this article useful, please feel free to share it.

Tips for a stress-free and healthier Christmas

Christmas comes but once a year and it’s a time for fun, reflection on the past 12 months and an opportunity to wind down. But, for some, Christmas Day and the lead up to it can be extremely stressful. Then it’s all over in the blink of an eye. But with a bit of planning, you can have an enjoyable and stress-free festive season.

Prepare early

Here are some suggestions for making sure your pre-Christmas preparation goes smoothly. All these are naturopathically focused, to help you feel relaxed and in control of having and organising a great celebration.

  • Make sure you have your Christmas cards, at least three weeks beforehand. If time is tight due to working commitments, order them online. You could take a family photo for the front of your Christmas card, to simplify things.
  • Consider buying the stamps beforehand this saves a lot of time and pre-empts any disappointment with the post office running out of stamps. You can write and post them immediately. One thing out of the way!
  • If you have children, get them to write out their Santa lists three weeks before Christmas. This way, you can organise buying presents to avoid any disappointment, or reserve them and get them delivered straight to work so kids don’t get a chance to find them hidden at home. If delivered at home, make sure you don’t take them out of their boxes until kids are at school. Then wrap them up and hide them somewhere safe or in the loft.
  • If you’re planning a traditional turkey dinner, it’s a good idea to place your order now from your local butchers or store and picking it up on the 24th of December. This way it’s fresh and it won’t take up any space in your fridge/freezer. More space for other Christmas goodies. If you decide to order a frozen turkey, it normally takes 72 hours to thaw so make sure you incorporate this time into your preparation.
  • Your Christmas food shopping for those who like to shop: consider buying things at least a week or two before the Christmas rush. Things such as turkey stuffing, after dinner mints and drinks. You may even pick up some bargain prices if you buy a few weeks before the big day. In the days leading up to Christmas, go through your shopping list to make sure you’ve not missed anything out. The more you prepare the less stress you will endure, plus you will feel organised and in control. These two things equal no stress. If you have someone in the family who is artistic, get them to make some table decorations. You can get materials in places like Hobbycraft. Get them to buy all the items they need a few weeks before Christmas, another task crossed off your list.
  • If you find yourself feeling a little anxious, close your eyes, take three or four deep breaths. When you inhale make sure that your abdomen gently fills with air and not the chest, then hold for three seconds and exhale as deeply as you can and hold for three seconds and so on. This will calm you both physically and mentally to enable you to re-focus.
  • Make a list of foods you need for Christmas, this way you won’t forget anything.
  • Internet shopping can be very useful when you don’t have a lot of time to go to the high street or simply don’t like facing the Christmas crowds. Try booking your delivery slot first thing in the morning, to get better delivery options. Here is a template I found, which may be helpful and time saving. https://bit.ly/2Byrbfd

Foods that can help with stress

Here are some foods that aid stress. As a naturopath and stress management consultant, I would recommend these foods.

  • Linseeds: a major source of lignans (probiotic) that may influence hormone function. A controlled study found that adding 30 grams per day of freshly ground linseed reduces the blood pressure elevating effect of mental stress and reduced stress-related changes in fibrinogen, a blood component associated with increased risk of heart disease. (ref: 1. Spence JD, Thornton T, Muir AD, Westcott ND. The effect of flax seed cultivars with differing content of alpha-linolenic acid and lignans on responses to mental stress. J Am Coll Nutr 2003;22:494-501.)
  • Oily Fish and unrefined sunflower seeds, pumpkin and hemp seeds: These all work to lower an inflammatory response triggered by stress.
  • Herbal teas: Liquorice tea will help support adrenal function. It contains an active ingredient that stimulate the adrenal gland, this helps promotes a healthy level of cortisol in the body (Note: those with blood pressure issues should consult their doctors before taking liquorice). There are other teas such as camomile and valerian tea, that also help with stress and promote calmness.
  • Turkey: Why do you think people feel sleeping after their Christmas lunch? This meat contains an amino acid called tryptophan, this induces a sleepy calm sensation.
  • Stress breaks protein down quickly: Eating a good level of protein at breakfast and lunch helps you maintain balanced blood sugar levels, as high levels of stress hormones, drive blood sugar levels up. Other supportive foods are, eggs, lean organic meat, fish, quinoa, lentils, amaranth, tofu, cheese, beans and pulses are good options.
  • Oats: These are rich in B vitamins which aid calmness. I sometime recommend gluten free oats, if someone is suffering from lack of focus and fatigue.

Healthier options for Christmas

  • Prepare the veggies: on the 24th, start cutting and peeling, get your partner, friend(s) to help you, this is a great team building exercise, and great for family bonding time.
  • Trimmings time: prepare the stuffing on the 24th along with the veggies. As this blog is written by a naturopath, here is my alternative to using sausage meat. Why not try a chestnut or fruit-based version of the stuffing? When you’re cutting up roasties, cut them large. Potatoes absorb less fat during roasting as it has a smaller combined surface, this applies for other veggies i.e. parsnips.
  • Serving bread sauce? Try making it with semi-skimmed milk and add a clove of minced-up garlic for extra flavour.
  • When making gravy, skim off all the extra fat with a baster.
  • Instead of cream, why not use Greek yogurt with your dessert. You can add some cinnamon or a little honey for sweetness or blend some fruit and add it into the yogurt.

By the end, you will feel that you’ve accomplished a successful healthy stress-free pre and post-Christmas. The great thing will be that you’ll enjoy it and feel relaxed with loved ones. If you’d like to catch up with me during the New Year to discuss project work, please feel free to drop me a line, I’d be happy to discuss workshops/health talks for your company, to start 2019 healthy, wealthy and wise.

On behalf of Future Health Management – Christina Martin would like to wish you and your loved ones a happy and healthy Christmas and New Year.

The natural approach to tackling diabetes

The natural approach to tackling diabetes

Do you have diabetes, or know someone who has? Recent reports have shown that the condition, particularly type 2 diabetes, is placing an ever-increasing burden on the NHS.
Type 2 is where the body produces insufficient insulin. With type 1, the immune system attacks and destroys the insulin-producing cells. There’s a third one that has recently been tagged under the diabetes remit – the Alzheimer’s gene type 3. But it’s type 2 that is the most prevalent – 90% of diabetic adults have type 2 and more than 80% are overweight.

The main systems of diabetes are:

• Excessive thirst
• Changes in weight either way
• Blurred vision
• Cuts/sores that take a long time to heal or itchy skin
However, you may not have any of these symptoms and still be diabetic.
The human body is very good at healing and maintaining itself. By taking a naturopathic approach, which means eating the right foods and making some lifestyle changes, it is possible to reverse and prevent type 2 diabetes. In other words, you don’t have to be on medication to control your blood sugar levels.

Unfriend diabetes to prevent or reverse it

A low glycaemic diet is worth considering and below are my top 10 food recommendations:

1. Oats: to help keep your blood sugar even
2. Whole grains instead of wheat also help to maintain blood sugar
3. More pulses, such as lentils, kidney beans, chickpeas and butter beans. You can make some really smashing recipes with these or even soups which may become your favourites.

  • Quinoa: contains 9 of the amino acids our body needs and it’s a complete protein, even better than meat. It’s a grain and is a great source of essential fats, vitamins and minerals. This grain is very versatile, you can make salads with it or soups or serve it up with other foods, such as fish.
  •  Chia seeds, flaxseeds, pumpkin (great product to eat if you are pre-diabetic) or walnuts as a form of snacking. These are all great sources of antioxidants or natural fats. You can make yourself a lovely smoothie in the morning using chia seeds or any of these seeds/nuts. You can add some flaxseeds into a humus.
  •  By using chia/flaxseeds you are also increasing and getting good levels of calcium and magnesium. On the plus side, chia is very low in sodium, so in terms of sodium it beats flax seed.
  • Eat more courgettes, pumpkin, butternut squash and other varieties of winter squash - all these are low on the glycaemic table.
  • Low sugar fruits: berries, cherries, plums, blueberries and blackcurrants. All of these are a great source of antioxidants as well as low in sugar and you can have them for dessert or make a wonderful tasty smoothie, adding some of our seeds. What a great combo.
  • If you like your cordial drinks, the best one to choose is ‘Cherry Active,’ made from Montmorency cherries. It compares well with other juices, such as grape juice, which contain pure glucose. Everything in moderation

Nature is best

Chromium is one of the best things you can take to keep diabetes at bay, and it’s a tasty spice. Its active ingredient is MCHP, which mimics the action of insulin, which removes excess sugar from the bloodstream. You can cook with it, add it to teas and cereals. Take a teaspoon a day, which is roughly the equivalent of 3g.
One of my favourites is baked apple and cinnamon. The best apples to use are Bramley cooking apples and ¼ teaspoon of ground cinnamon
Increasing your fibre also helps to get rid of excess cholesterol. Effectively, fibre is a good internal cleaner. Examples include chia seeds and barley, apples and pears (these fruits are high in pectin).

You need good fats to break own the bad fats

Our bodies need fat and there are good fats and bad fats. Good fats are those such as olive oils, fish or fish oils, nut and seed oils. Add these into your low glycaemic foods, experiment a bit with your food, get to know what you like, what things you can mix together to produce something you really enjoy. One of the most well-known diets is the Mediterranean diet, which chooses fish over meat. Another important point is that omega 3s also increase the level of a hormone called adiponectin, which helps to burn sugar rather than storing it.
Let’s not forget that fish also contains vitamin D, something in which many of us are deficient. Vitamin D is great for keeping your immune system strong and healthy and ideally, we need 30mcg a day. Other than fish this vitamin is found in eggs and, of course, outside in the fresh air on a lovely sunny day. Just make sure you’re not completely covered up, otherwise you won’t benefit from those sun rays.

Example of some food or combinations you can choose

  • Boiled, poached or scrambled eggs on toast and use wholegrain rye toast
  • Apple and cinnamon compote using Bramley apples
  •  Artichoke and red pepper omelettes – you can combine it with smoked salmon on another day.
  • Wonderful bean salad: combine any type of beans such as green beans, kidney beans, chickpeas or black-eyed beans. Use a mixed salad leaf and make a salad dressing you like, for example, 1 teaspoon of wine vinegar and 1 teaspoon of olive oil.

Saturated fats

Meat and dairy come under the saturated fat topic, these promote insulin resistance when you combine it with a high glycaemic carbohydrate diet.

Try and avoid sugar

Sugar is mainly the culprit that triggers inflammation. That and starches, which are another form of sugar found in potatoes and processed carbs, such as white bread and pasta. All these are high in the glycaemic table.

By making changes to your diet and taking more exercise, it is possible to kick type 2 diabetes. Spare a thought for the man who, being among the 170 people a week having amputations due to the disease, told the BBC that it was his own fault for ignoring his doctor’s advice on healthy eating.

If you have any questions, please do not hesitate to ask or do leave a comment or your experience.

Lack of sleep means a bad day at the office

Eating to offset the effects of ageing

Are you falling asleep on the job through lack of a good night’s rest? Insufficient shut-eye has a detrimental effect on your ability to function properly.
When you’re drowsy, your brain won’t process information as quickly or retain important facts so well. You’ll be less creative and find it hard to make decisions properly, all of which will make you less productive.
As well as hindering your work, lack of sleep will make you irritable and an irritation to your fellow workers. And, of course, your boss won’t be happy.
But, more importantly, the less time you spend in the land of Nod, the more likely you are to suffer from high blood pressure. Sleep aids the blood in regulating stress hormones and ensures a healthy nervous system.

Getting a better night’s sleep

There are steps that you can take to help keep insomnia at bay. First and foremost, make sure you have a decent mattress. If you feel that your pressure points are not being correctly supported by your current bed, then this may mean that you may need to consider changing your mattress.
Pillows are another source of frustration. You may have purchased a million pillows because you can’t seem to get your shoulders away from your neck. In other words, you scrunch up your shoulders while sleeping and end up with a headache or neck and shoulder pain. Result, you certainly won’t feel like getting up to go to work, more like pulling a sickie.
Once you’ve got your bedding sorted out, try the following to send you off:
• Drink a cup of camomile tea an hour before bed, instead of coffee or tea
• Use a diffuser in your bedroom with some lavender oil to help you relax
• Minimise screen time (TV, computer, phone) close to bedtime
• Have a warm bath with Epsom salts an hour before bed
• Get your adrenals tested in case your cortisol levels are high in the evening, thereby preventing you getting to sleep

Happy slumbering.

Prevention is better than cure

Preventative health is better than masking the symptoms with medication

Over the years I have seen many clients who have had a degree of desperation, due to ill health, because all they want to do is feel well and regain their health back. Some have a degree of fear, which causes a stressful situation, kicking off an IBS (Irritable bowel syndrome) episode of diarrhoea.  It is hard not to feel anxious, when that person is preparing a presentation to a bunch of potential clients.

Preventing it before it happens

I believe doctors do a wonderful job, however when a client prefers to take a more preventative approach and act to get down to that root cause of why they are feeling the way they are, at this point, they realise that by taking medication, they are never going to get rid of their health issue.

When you take medication, all you are doing is treating the symptoms. What happens if you stop taking the medication?

Acting on the "why"

Prevention is better than cure, which means that you are acting, to deal with the “why” I’m feeling ill.

  • Why am I getting a lot of spots?
  • Why am I feeling so tired all the time?
  • Why am I feeling pain in my stomach?
  • Why am I not sleeping properly?
  • Why am I not focusing properly?

If you want a quick fix, then yes, medication will simply take away your symptoms, if you don’t want to take medication and want to eradicate the “why” along with all the issues and discomfort that your ill health is giving you, then the preventative approach is the way to go.

Rome was not built in a day, and if you’ve had pain or discomfort in one way or another for a long time, you need to be patient and work together with me.

The preventative approach has many rewards, the BIG one is to get rid of what ever it is that’s causing you to suffer.

 For some it may be:

  • Their IBS symptoms and how it’s affecting their lives
  • Their hormonal issues and how it’s affecting their character and personality
  • Their stomach pains, diarrhoea and discomfort and how this is affecting their jobs. For example, a theatrical dancer playing a lead role

These are but a few examples of how a preventative approach could really help you get rid of the symptoms, get your confidence back and most of all feel that you have finally tackled the problem that’s been making you miserable.

You will begin to see the transformation in your health and you won’t look back.

If any of this resonates with you, lets speak, it won’t cost you anything other than a phone call.

Taking the fat out of fast could help cut obesity

Taking the fat out of fast could help cut obesity

The ‘obesity crisis’ hit the headlines again this week with the news that the increasing number of takeaways on our high streets was partly to blame for the nation’s expanding waistlines.

Apparently, there are now more than 61 outlets per 100,000 people, compared with 47 in 2010. Research by Cambridge University showed a link between increased access to fast food and higher body mass index.

When I first started studying nutrition, I saw a rather disturbing video of a 20-year-old McDonald’s meal. I say disturbing because it looked like it had just been cooked. Even the fries appeared fresh. Why? Preservatives galore of course.

If it’s bad for you why does it taste so good?

It’s often said that all the food that is bad for you is what tastes the best. This is what makes takeaways so popular, as well as the fact that they are a quick and easy option for those who can’t or don’t want to cook – or just need to grab a bite of what makes them feel good.

But, ultimately, fast food cons the body into eating more. In fact, the term ‘junk food’ is an accurate description. This is because the high levels of sugar, salt, fat and preservatives in processed foods play havoc with our neurotransmitters and hormones.

Our brains receive signals from pleasure pathways that use hormones, such as serotonin and dopamine, which influence our eating behaviours. That is why we tend to eat more if we’re bored or stressed.

Hunger hormones tell us when we need to eat and, importantly, when we are full. Leptin in the fat cells decreases appetite, while Ghrelin does the opposite as the stomach empties. Processed foods disrupt this process by distorting the hungry hormones, encouraging us to overeat.

Healthier options

In the US you can find fast food outlets offering ‘broiled chicken’, which is far healthier than the fried version. But this is not available in the UK. Ideally, all takeaway chains should be encouraged to bake, grill, steam or boil instead of frying.

Other healthy choices are:

• More salads
• Baked potatoes instead of chips
• Switching to low sodium salt, such as pink Himalayan
• Offering burgers without the bun
• Dip meals, such as hummus with sticks of carrot or cucumber
• Using meat from animals not fed on antibiotics, corn or soybeans
• Batter-free chicken nuggets
• No more super-sizing (unless a customer specifically asks for it)

Start healthy eating young

The NHS has estimated that one in five children aged between 10 and 11 are obese. It is important therefore to get them eating healthy foods to prevent them becoming overweight adults.

One way of doing this is to make cooking fun. Easy recipes that parents and children can do together at home, using good healthy ingredients. Burgers don’t have to be off the menu – make them with quality meat and serve with salad and a baked potato.

But can you really encourage people to ditch fried food and eat less, I hear you ask. Well, according to Deloitte, this is already happening. In 2017, they conducted a survey on long-term food trends. More than three-quarters of respondents said they had adopted healthy eating habits; at last half thought that portion sizes at fast food restaurants were too large and 83% believed that the typical fast food menu didn’t offer enough healthy choices.

With just a few simple changes it’s possible to enjoy a takeaway without piling on the pounds.