Don't mix foods that fight.

Don't mix foods that fight!  That should really be everybody's mantra.  I have for years followed a diet that does not mix certain food groups together in the same meal.  The result is that I lost 10kg in 2 months and have kept those kilos off for years.  My husband sometimes gets on my case about it and says, "Are you never going to break that diet?"  The answer is always, "Why should I?"  Not mixing certain food groups in the same meal means that digestion is quick and easy and the absorption of nutrients is optimal.  It also means that you don't have that horrible feeling of having eaten the whole cow instead of just one steak!  Who would want to feel like that if you can avoid it so easily?

Don't mix foods that fight!  What does it mean?  Well it simply means that there are certain combinations of foods that do not lead to a healthy digestion.  Mixing carbohydrates and protein in the same meal leads to a lot of problems... here's why:

To understand the theory you need to know a little bit about the digestive process: you put food (or liquid) into your mouth and then you chew it and swallow it.  The body then breaks these molecules down into a size that can be easily absorbed.  What your body doesn't use is then excreted as waste.  The four processes the body goes through when food is ingested are: digestion, absorption, assimilation and elimination.  However, food is actually broken down in several different areas: the mouth, the stomach and the first and middle sections of the small intestine (duodenum and jejunum).  Add to this that there are two different types of digestion:

1. Mechanical digestion (chewing and churning).
2. Chemical digestion.

Protein (meats, fish, eggs, etc..) is the only food that chemically breaks down in the stomach.  Protein requires a specific environment in the stomach to break down properly; it requires pepsin, which is a highly acidic enzyme in conjunction with hydrochloric acid.  The hydrochloric acid sets the environment for the specific amount of pepsin that is then secreted into the stomach to digest the protein waiting there.

Carbohydrates are divided into two categories: fruits and starches (bread, pasta, rice, etc..).  Fruits pass easily through the digestive system, starches require three levels of breakdown; the first of which begins in the mouth which is why it is very important to chew starchy foods properly.  Carbs require an alkaline digestive medium to be digested properly.  It isn't rocket science to understand that if you mix protein (need a highly acidic environment to be digested) and carbs (alkaline environment needed for proper digestion) they will be neutralized.  The alkalinity of the carbs cancels out the acid for the protein - so then what happens?  The food is not digested and moves through the body undigested.

So how does this translate onto your plate?

Basically it means that you can't eat a steak and fries, or pasta with a meat sauce, no roast potatoes with your Sunday roast!  I know that this can sound soul destroying at first but when you actually put it into practice it is amazing how good you will feel after just 24 hours, and the possibilities are endless!

There are two basic rules that should be followed when food combining correctly:

1. No proteins and starches at the same meal, as stated above, they neutralize each other and stop the correct digestion of either one of them.  To make sure you digest these groups properly, you should wait for 2 hours after eating a starch before eating a protein, and you should wait for 3 hours after eating a protein before eating a starch.
2. No fruits with a meal.  That age old rule passed down to every mother to make sure her children eat fruit for dessert it very wrong.  Fruit should always be eaten alone, either one hour before or 2-3 hours after a meal.  You can mix fruits together except for one... Melon should always be eaten alone.

To get the most from your digestion you should be very mindful of what you are eating and when.  The optimal breakfast for example is fruit, and also fruit in between meals as snacks.  If you are going to have a carb meal, you should make it a lunchtime meal.  Carbs provide lots of energy, and let's face it, who needs lots of energy to go to sleep.  Make your evening meal a protein meal - protein is used to repair damaged areas of the body and for growth, this way the body has all night to put that protein to good use without the constant moving and stress of the day to interfere.  Be wary of the amount of food you are eating, do you really need to eat so much?  Try using a smaller plate... it can help to eat less.

A word about carbs...

If you are a habitual reader of my blog, you will have read an article a couple of weeks ago about how not all calories are the same.  It has now been proven that a high carb diet will lead to weight gain and a whole host of other problems.  It is also the reason why we over eat.  Refined carbohydrates cause your blood glucose levels to shoot up, the body then secretes insulin to bring your glucose level down.  So first you get a high from the glucose levels shooting up and then you get a big LOW thanks to the insulin kicking in.  This makes you eat more.  Yes, it is a fact.  When you hit the low your body craves more refined carbs to get the high back and if you give in to those cravings you will be yo-yoing all day between carb highs and insulin lows.  

What your body really needs is stable blood glucose levels.  The way to achieve this is to eliminate all refined carbohydrates (white bread, white pasta, white rice, industrial foods such as doughnuts, muffins, sugar in all shapes and forms, etc..) and processed foods such as hot dogs, hamburgers, cooked meats, processed cheese like the kind you can buy in a tube.  Stick to real food that you buy and cook from scratch.  Fruit is a great snack or even a handful of nuts as a snack are healthy (just a handful mind, you really don't need to eat a lot to reap the wonderful natural benefits of nuts such as raw almonds!).

I can send you a food combining chart if you would like.  Please ask for it via mail to lucycarr@socialnutrition.com

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com

EAT CHOCOLATE!

Yes, that's right... chocolate is GOOD for you.  I thought that would get your attention!  Want to know why chocolate is good for you?  Then, read on!

The American Chemical Society (ACS) has released a video claiming that chocolate contains hundreds of compounds, many of which a beneficial to health.  Other studies have established that chocolate contains several beneficial compounds, one of which is resveratrol, a compound that may not only protect your brain and nervous system, but it may actually prolong your life too.

Dark chocolate is also good at fighting inflammation.  Other good inflammation fighters are turmeric and the mediterranean diet, both of which reduce the inflammatory process underlying many chronic and degenerative diseases rife in the developed world.

The Feel Good Factor:

Some people get a nice "feel good" boost after eating chocolate.  However, there is actually a chemical reason for this boost.  Anandamide, a neurotransmitter produced in the brain that temporarily blocks the feelings of depression and pain.  Anandamide is a derivative of the Sanskrit word "bliss", chocolate not only produces this compound but it also produces other chemicals that prolong that blissful feeling produced by the anandamide.  However, anandamide does more than just make us feel good, Daniele Piomelli from the University of California, said:

"Anandamide is also synthesized in areas of the brain that are important in memory and higher thought processes and in areas that control movement.  That implies that anandamide's function is not just to produce bliss."

Anandamide has been compared to the sensation you get from marijuana, but Piomelli says,

"We are talking about something much, much, much, much milder than a high."

Comfort food or something better?

Going beyond the feel good factor of the anandamide in chocolate, another ACS study published in the Journal of Proteome Research, states that chocolate could be the new anti-anxiety drug.  The study revealed that one and a half ounces of dark chocolate a day for 2 weeks reduced stress hormone levels.  The participants in the study were all classified as "highly stressed", at the end of the two-week study period they were all found to have lower levels of coritsol - the stress hormone also known as "fight or flight" hormone.

However, you must make sure you are eating dark chocolate and as organic as possible.  Many chocolate brands are high in sugar and unhealthy saturated fats.  A study by the Cleveland Clinic said:

"...Be careful about the type of dark chocolate you choose: chewy caramel-marchmallow-nut-covered dark chocolate is by no means a heart-healthy food option.  Be aware that milk chocolate does not have the same healthy effects as unadulterated dark chocolate, because milk often prevents absorption of polyphenols.

"It is also important to remember the word moderation.  There's a measured and tested amount of chocolate - 6.7g a day (or one small square of chocolate two or three times a week) - that provides the best health benefits.  While it undoubtedly comes as a pleasant surprise that chocolate is actually good for you, eating the right amount is crucial if you want it to be a benefit and not a liability."

The Antioxidant Factor:

One of the most important reasons for making chocolate a part of your diet may be the antioxidants it provides.  Few foods have such a good potential for antioxidants as dark chocolate.  A wide range of accumulating scientific research link its consumption to over 40 important health benefits.

The formation of free radicals - atoms, ions and molecules with unpaired electrons - in your cells can damage your DNA to the point that your risk of developing degenerative diseases such as Alzheimer's, heart disease and cancer are elevated.

The antioxidant polyphenols in chocolate are so important because they have the ability to stop free radical mediated oxidation.  This decreases the risk of those and other diseases by directly interfering with one of the major preventable causes of chronic degenerative diseases.  As stated in ACS's Journal of Agricultural and Food Chemistry; naturally occurring polyphenols in cocoa actually boost levels of HDL - also known as "good" cholesterol, while reducing the atherogenicity of LDL or "bad" cholesterol by preventing oxidation.  The Cleveland Clinic study supported this by noting:

"Antioxidants are believed to help the body's cells resist damage caused by free radicals that are formed by normal bodily processes, such as breathing, and from environmental contaminants, like cigarette smoke.  If your body does not have enough antioxidants to combat the amount of oxidation that occurs, it can become damaged by free radicals.  For example, an increase in oxidation can cause low-density lipoprotein (LDL), also known as "bad" cholesterol, to form plaque on the artery walls."

The Brain Boost and Energy Factor:

We all know that chocolate is a natural stimulant and can provide a boost in both physical and brain energy, primarily from the caffeine and theobromine.  One clinical study with 24 healthy female participants showed "synergistic" effects on cognition and mood, which translated into improved blood pressure.  Studies have also shown that chocolate can inhibit brain inflammation that causes migraines.

Flavonols are the main flavonoids found in cocoa and chocolate.  A pilot study evaluated the link between cerebral blood flow and a dose of flavonol-rich cocoa, this showed a notable increase in the cerebral blood flow to the brain.  The results from the study indicated that the flavonols in cocoa have the potential to protect against vascular impairment.

A Johns Hopkins study found that dark chocolate may protect the brain from damage after suffering a stroke by increasing cellular signals.  Mice that had ingested epicatechin, a compound found in dark chocolate, suffered significantly less brain damage after suffering an induced stroke than mice that had not been given epicatechin.  Therefore epicatechin may actually protect the brain.

The Heart Factor:

Following on from the previous point the ACS studies found that the polyphenols and catechins in chocolate may decrease the stroke risk in men.  The epicatechins, which help prevent clotting and inflammation are helpful in preventing some types of strokes.

A 7-study meta-analysis set out to find a link between chocolate consumption and certain cardiometabolic disorders such as coronary heart disease, stroke, diabetes and metabolic syndrome and all the related problems to these diseases such as hypertension, elevated fasting glucose and triglycerides, high cholesterol and abdominal obesity.  However, what they discovered was that chocolate consumption, especially the raw unprocessed varieties, did not have negative effects and actually reduced the risk of such medical disorders.

If you love chocolate please be careful which chocolate you buy.  It must be dark chocolate with nothing more added, no nuts, caramel, milk, etc..  Also be wary of the brand you buy.  Lots of brands like Nestlé use GMO products.  It's better to buy from an organic store that can certify their chocolate is 100% organic.

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com

NOT all calories are the same.

For as long as I can remember I have been hearing the age old theory that all calories are equal and that the only way to lose weight is to eat less and exercise more.  For as long as I can remember I have been saying that this isn't so.

Not all calories are equal.  It all depends on where you get your calories from e.g: protein, fat or carbs, and how your body uses those calories.  The body does not use protein in the same way it uses carbs, etc.  I am pleased to say I am not alone in my struggle to get people to understand that a low-fat high-carb diet is NOT THE WAY TO LOSE WEIGHT!  Yes, I have to admit I sometimes feel like screaming when I read yet another article in the medical or general press about the benefits of eating carbs or the food pyramid that governments in the Western world seem hell bent on stuffing down our throats!  Zoë Harcombe, an Obesity Researcher has been saying it for years too!  I highly recommend any of her books and once you've read one you'll be hooked for life - and at your natural weight should you choose to follow her advice!  Click on her name and it will take you to her books, I can honestly recommend The Obesity Epidemic and Stop Counting Calories and Start Losing Weight.

However, today I had one of those HALLELUJAH! moments today when I read about a personal trainer from East London, Sam Feltham, who has done is own diet experiment on himself.  This brought the results I would expect, and I am sure that Zoë Harcombe would also expect, but from the tone of the article the journalist seemed to be amazed.  Sam Feltham's doctor was also amazed at the negative effects the high-carb diet had on his health in just 21 days, remember this guy is a personal trainer and was fit to start off with.

What Sam did:

Sam decided that the only way to prove the theory that all calories are equal was to try out two different diets over a 21 day period each.  He ate a high-fat, low-carb diet for 21 days and followed a moderate exercise plan.  For the next 21 days he ate a high-carb, low-fat diet and carried out the same moderate exercise plan.  In both diets he ate a staggering 5000 calories a day.  Now, according to what we are told, if all calories are equal, the weight gain would be the same on both diets.  However, that was not what Sam discovered.

On the low-fat, high-carb diet Sam packed the weight on and gained more than a stone (7.25kg) and added 9.5 cm to his waist measurement.

However, on the high-fat, low-carb diet he gained just 2.5 lbs (1.33kg) and LOST 2.5 cm from his waist.

For the low-carb, high-fat diet Sam ate 5000 calories per day by eating the following foods: eggs, mackerel, steak, green vegetables, coconut oil, and snacked on three rounds of nuts - walnuts, pecans or almonds - all naturally high in fat.  Total daily intake: 72% from fats, 22% from protein and just 5.9% from carbs.  All meals were the same everyday.

For the high-carb, low-fat diet he ate 5000 calories from: garlic bread, low-fat lasagne, crumpets, low-fat yoghurts and rice pudding, chocolate muffins and wholemeal bread.  Total daily intake: 63% from carbs, 13% from protein and 22% from fat.

Sam says: "It was an experiment to test the idea that different foods affect your body's biochemistry differently.  If it is true that cutting calories is the key to weight loss, then excess calories should put on the same amount of weight whether they come from a healthy diet full of fat or a poor diet full of carbs."

As I said before, Sam's doctor was even more surprised.  His low-fat, high-carb diet had potentially devastating effects on his system even after only 21 days.  Dr. Aseem Malhotra, a cardiologist at the Royal Free Hospital in London said:

"The diet effectively gave him metabolic syndrome."

Metabolic syndrome is a precursor to heart disease and diabetes.  He then went on to explain that:

"Particularly worrying was that his triglycerides (fats in the blood) had gone up four times, while his so-called good cholesterol (HDL) had dropped.  That is not a good combination.  Add to that the increase in his waist measurement, and he was looking a lot less healthy than he had been.  What's more, the level of inflammation in his liver had doubled, which is also linked with diabetes and heart disease...

"...It is alarming to think that if a high-carb diet can have that effect on him in three weeks, what is it doing to people who don't exercise and eat like that for years?"

One country seems to be getting the message:

Swedish dietary experts have recently made a dramatic U-turn and are now recommending a low-carb, rather than low-fat diet for weight loss.  This came about thanks to the Council on Health Technology Assessment, advisor to the Swedish Government.  The Council reviewed 16,000 studies and came up with the theory that the best types of foods for losing weight were the likes of olive oil, double cream and bacon!

Why?

As I said previously it all depends on WHAT your body does with the different types of food it gets.  For example protein is used for growth and repair.  Carbohydrates are used for quickly accessible energy.

However, there is another important point to cover... hormones have a lot to do with weight loss or at least one crucial one... insulin.  Yes, I know, I have rattled on about insulin before but it is important.

Insulin is the hormone that controls FAT STORAGE.  A high-carb diet increases the amount of glucose in the bloodstream, which in turn means you produce more insulin.  The more insulin your body produces, the more fat gets stored, it really is that simple!  A low-carb diet means less insulin, making weight loss easier to achieve because the body uses the fat for energy and doesn't need to store as much.


Dr. Malhotra goes on to confirm that standard dietary advice is WRONG:

"This (Sam Feltham's experiment) is a vivid illustration of the fact that the conventional idea of what causes weight gain is back to front.  We've been told for years that eating fat will make you fat because it contains twice the calories that are in carbohydrates.  That is to misunderstand how fat storage works.

"Research has already shown that if you are eating a high-carb diet, and so have high levels of insulin, you are likely to have more fat in your blood than someone on a high-fat diet.  This is what happened to Sam." 

So, if you are looking to lose weight, and become healthier you know what you have to do.  Less carbs, more protein and fat and lots of vegetables!  It really is that simple!

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com

Do you really know what's in your food?

It is becoming more and more difficult to know exactly what is in the food we are eating.  The food industry seems hell bent on stuffing our food with a whole host of additives, colorings and flavorings which are harmful at best and out right dangerous in lots of cases.  The only benefits to be obtained from all this is purely for the food industry as it means their products have a longer shelf life and are "tastier".

Natural Flavor:

You're probably thinking that there's no problem with this one as it has the word "natural" in it, which would lead any member of the general public to believe that it is harmless for human consumption.  However, natural flavors hardly differ from other artificial flavors.  Both natural and artificial flavorings are synthesized in laboratories and often use hexane - a toxic component of gasoline.  The FDA does not require labeling of trace ingredients, so the sources often remain a mystery to consumers.

Some natural flavors contain perfectly harmless ingredients such as spice and tamarind extracts.  However, there are more harmful components such as castoreum, or excretions from a gland near the rear end of a beaver!  Monosodium Glutamate, or MSG, is quite often and surprisingly found in many organic food products.  MSG is a flavor enhancer which has been linked to obesity and behavioral disorders, this is quite often disguised on labels as "yeast extract" or "soy protein isolate".

Artificial Colors:

In order to make foods and drinks appear attractive and healthy, petroleum-derived synthetic food dyes are commonly used.  The FDA requires food manufacturers to list all synthetic color additives, such as Blue 2 or Yellow 6, by name on labels for ingredients, as well as two allergenic colorings, carmine and cochineal extract, which are made from insects.  However, other colorings are allowed to be listed as "artificial colors", "color added" or similar terminology.  What we do know, is that many artificial colorings have been linked to hyperactivity and attention deficit disorder (ADD) and also for being carcinogenic.  In a report published in 2010, the Center for Science in the Public Interest stated that many food colorings have not been properly tested for safety, yet they are widely used and often undisclosed.

Flavor Packs:

I had never heard of these until recently.  Largely engineered from synthesized pulp, peel and orange essences, flavor packs are used to reinvigorate pasteurized orange juice after it has been stored for UP TO A YEAR in air tight containers.  For over 30 years, manufacturers have used flavor packs to infuse juice with flavor that has been lost during the storage process.  However, due to a loophole in the FDA labeling laws you will quite often find the words "100% pure and natural" on the label.  Formulas for flavor packs are proprietary, which means the consumers have little of no idea of what they are drinking.  If you want juice, make it fresh at home and drink straight away before the vitamins are lost and the sugar ferments.

Genetically Modified Organisms (GMOs)

These seem to be on everybody's mind lately - and so they should be.  We all know the dangers - or at least we should, of GMOs and the despicable behavior of Monsanto and those that support the use of GMOs in our foods.  GMOs are found in nearly 80% of American processed foods and are produced when genes from one plant or animal are inserted into another plant or animal to create desirable changes.  Almost 90% of conventionally grown corn, canola, soybean and sugar beet crops have been genetically modified.  If you add that to the dairy produce obtained from cows that have been treated with the genetically engineered hormone rBGH, and meat and eggs from animals fed genetically modified feed there is no end to our exposure to this multi billion dollar business.  Multi billion dollar business for Monsanto at least!

There have been no long-term safety studies on GMOs, and the few short-term studies have indicated serious concerns related to infertility and immune problems.  If you want to avoid GMO foods, you must buy produce, dairy and meats with the "USDA Organic" label; avoid all processed foods and high-fructose corn syrup and look for the "Non-GMO Project Verified" seal.

Bisphenol A (BPA)

By now you might remember a post I wrote back in February about how healthy your may or may not be.  This included a section on Bisphenol A (BPA) which is a plastic hardener used in the lining of cans, plastic bottles and cash-register receipts.  BPA has been linked to increased rates of heart disease, cancer and, believe it or not, sexual dysfunction, unfortunately children are at a greater risk from this chemical.  However, there are several companies that are beginning to phase out BPA linings in their cans: Natural Factor, Native Forest and Eden Organic.

Unfortunately in March 2012, the FDA rejected a petition from the Natural Resources Defense Council calling for a ban on products containing BPA, the FDA ruled that "theres is not compelling scientific evidence to justify new restrictions".  Meanwhile, nearly all Americans have traces of BPA in their urine samples.

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com

How food can give you a good night's sleep... or not

Back in March I wrote a post on the need for sleep.  Sleep is essential to good health, both mentally and physically.  So, if you are having problems getting to sleep at night here are a few tips on what to eat and what not to eat.

There are several foods that will promote good sleep, relax tense muscles, quieten an overactive brain and promote the sleep-inducing hormones serotonin and melatonin.

1. Honey - try a relaxing herbal tea with a drizzle of honey.  Too much sugar is stimulating, however a little glucose sends a message to your brain to turn off a recently discovered neurotransmitter called orexin which is linked to alertness.  The natural sugar in honey promotes relaxation and raises insulin slightly which allows the amino acid tryptophan (precursor to Serotonin) to enter the brain more easily.  Just a small spoonful before bed can help you get a good night's sleep.
2. Cherries - Eat fresh, dried or tart cherries about an hour before going to bed or before taking a
   
   flight that you want to sleep on.  Cherries are one of the few natural sources of melatonin.  Melatonin is a chemical that controls the body's internal clock and helps regulate sleep.  It is also currently being studied for its anti-aging properties.  If you don't like cherries then you're in luck, melatonin is now available from health shops and pharmacies in tablet form.  My advice is to start with the lowest dose you can find, take a tablet an hour before bed and then make sure your room is dark and the TV isn't on!  The reason I say to start with the lowest dose is that I have only found ONE side effect so far... two people I know who have tried it have told me that after 2-3 days of taking melatonin in tablet form they became very bad tempered!
3. Flaxseeds - My husband often accuses me of being on "spin cycle" when I have a problem that is going round and round my head and stopping me sleeping.  Flaxseeds are full of omega-3 fatty acids which is also a natural mood lifter.  Fatty acids, in general, are involved in inducing and maintaining sleep so a spoonful of flaxseed in a yogurt or mixed with a bowl of healthy cereal before bed can help you on your way to the land of nod.  Also the fibre is great for your gut!
4. Almonds - I am a total fan of raw almonds.  They are packed full of wonderful things such as Vitamin E and calcium, the good thing is they also contain tryptophan, a precursor to serotonin and a healthy amount of magnesium that relaxes muscles.  They also supply proteins that will help you to maintain a stable blood sugar level while you sleep and they switch off your alert mode and put you into a rest cycle.  Just a handful of raw almonds will be enough to help your body relax.
5. Bananas - As you probably already know, bananas are a great source of magnesium and potassium which are both natural muscle relaxants.  They also contain the amino acid L-tryptophan, which in turns is converted into 5-HTP in the brain, this is then converted to serotonin and melatonin - an all round winner!

Now, for the bad news.  There are also several foods out there that do the complete opposite of the above mentioned 5.  There are, of course, foods that stop you getting a good night's sleep.  I have to say, they are pretty obvious:

1. Coffee - well we all know that anything with caffeine in it is a no no just before bed.  But there are less obvious caffeine fixes other than coffee.  Tea, CocaCola, Pepsi, etc., even decaffeinated coffee still has a certain amount in it.  The best rule to follow is no caffeine after 2pm.
2. Alcohol -   Lots of people find that a glass of wine before bed or a small nightcap can help them fall asleep quicker.  However, alcohol quite often provokes a restless night's sleep, making the person wake up often during the night, which in the longterm leads to sleep deprivation. 
3. Dark chocolate -  Now, I'm a chocolate lover!  The good thing about plain 70% cocoa chocolate is that it is packed full of antioxidants - so if you need an excuse to eat chocolate there you have it.  However, it also contains caffeine and a stimulant called theobromine that can increase your heart rate and provoke sleeplessness.  So your best bet is to eat chocolate up to 5 hours before bed.
4. Spicy Foods - A study published in The International Journal of Psychophysiology by Australian researchers noted that on nights that included spicy meals, there were notable changes in the sleep patterns of the study subjects meaning that they slept less over all, taking longer to fall asleep and spending less time in both the light phase of sleep called Stage 2 and the deep slow-wave Stages 3 and 4.
5. Fatty Foods - There seems to be a strong connection between the circadian processes of sleep and metabolism relating to the processing of fatty foods such as fried foods, fatty meats and high fat dairy.  Research has shown that people who often eat high-fat foods experience a disruption of their sleep cycles.  Eating a heavy meal before bed activates digestion, which can mean you will have to get up frequently during the night to go to the bathroom.  Leave heavy meals for breakfast and lunchtime and eat a light evening meal.

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com