Stress Makes you Fat

Saying that modern life is stressful is an understatement.  We have families to care for, homes to look after, children to take here and there and careers to pay for it all.  On top of that is the added stress of having to look fabulous and skinny as a rake while  coping with hunger, cravings and self criticism and comparison with the latest model on the front cover of which ever magazine is in "vogue".

We are our own worst enemies.  Keeping Up with the Kardashians has got nothing on each of us trying to keep up with the girl at the next desk!

We have all known for years that stress is detrimental to health.  How many times have you heard that someone has had a stress-related heart attack or stroke?  Stress and anxiety are also two of the major causes of cancer, and the health industry also knows that stress makes you fat or at the very least doesn't make it easy for you to lose weight.

Up until now, the stress/weight factor was thought to be due to the stress blocking your system or the fact that if you are stressed you  tend to crave sweet things more than lettuce and 5k run.

Well, the University of Florida has discovered a direct link between stress and fat metabolism.  According to the study authors at the University of Florida chronic stress stimulates the production of a protein called betatrophin that reduces the body's ability to breakdown fat.

Betatrophin was originally thought to be a breakthrough therapy for diabetes.  A Harvard University study in 2013 suggested it could increase the number of insulin producing beta cells, however this was later disproved, but the scientists at the University of Florida are still studying it's capabilities using mice models.

So far they have managed to establish betatrophin's role in fat regulation.  The scientists found that mice that were subjected to high metabolic stress produced significantly more betatrophin, and their normal fat burning processes were found to have slowed down considerably.

They also found that mice experiencing high environmental stress also produced higher amounts of betatrophin in fat tissue and the liver.

Dr. Yang, co-author of the study at the University of Florida said that these findings established that betatrophin is a stress-related protein.  The study found that betatrophin suppresses adipose triglyceride lipase which is the enzyme that breaks down stored fat.

The study proves how stress affects the lives of mice, but as yet more research is needed in humans.  Even though we will have to wait for more studies to be carried out, we already know so much about the negative effects of stress in our lives and we also know there is a lot we can do to manage stress, even if getting rid of it altogether seems impossible in todays society.

Meditation helps a lot and there is clinical proof that people who meditate on a regular basis are much happier than people who don't.  There are many forms of meditation, relaxation and mindfulness you just have to find which one works for you.

So, good luck and let me know what you discover.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

Feeding your skin

The effect of food on our bodies is incredible, and we shouldn't forget about our biggest organ - our skin.

Foods that age our skin:

Sweets:  Abusing sugar can cause damage not only internally in our bodies, but to our skin too as it activates the process of glycation that destroys the collagen in the skin.

Alcoholic Beverages:  The liver is the organ that helps eliminate toxins but overloading on the alcohol accumulates toxins.  The accumulation of toxins affects the physical aspect of the skin making problems like rosacea worse and making the skin seem yellowish, more wrinkles and even acne.

Barbecues and burnt meat:  Do you like your meat well done?  Be very careful with the crunchy crust that forms on meat during cooking.  That burnt crust causes the formation of contaminating hydrocarbons that destroy the collagen in our skin.  Also red meat contains free radicals that act on our healthy skin cells inhibiting the generation of glycogen.  It would be wise to up your consumption of antioxidants.

Salty food:  Sodium is necessary for life but in the right amounts.  Too much salt is damaging to health; it can cause circulatory and vascular problems.  Also, salty foods with an excess of sodium can cause water retention and celulitis.

Energy Drinks:  Packed full of sugar and acids and simply not necessary.  They are only "considered ok" for professional athletes with a strict training routine.

Caffeine:  Present in coffee, tea, soft drinks, etc..  Caffeine is good in moderation but an excess can cause dehydration giving skin an aged look to it.

Trans Fats:  Margarine, etc..  Not only do they raise the risk of heart disease, but they are also damaging to the skin.  Trans fats cause inflammation and make the skin more vulnerable to the sun's rays.

We should always remember the three simple steps that are important for healthy skin:

CLEANSING                                    NUTRITION                                    HYDRATION

Cleansing:

Eliminate Toxins from our bodies is fundamental for all our organs and our skin is no different and we have to look after it.  Starting each day with a glass of warm (not boiling) water with lemon in it is perfect.  Lemon es a wonderful, natural cleanser, full of Vitamin C and antioxidants, it is a good stimulator of the gallbladder, improves liver function and is a great for motivating digestion.

Celery is a great diuretic, good for the intestines as it is very high in fiber, and it improves blood
circulation.  You already know that it is recommended to eat 5-9 portions of fruit and vegetables every day, but just 3 celery stalks substitutes 5 of those portions because of it's high content in fiber and properties such as Vitamin C.

Artichokes eliminate water retention and detoxify the liver.  They are rich in vitamins and minerals, fiber, relieve intestinal gases, improve digestion, relieve diarrhea and avoid constipation and are also great for people with IBS.  They are low in calories, stimulate bile flow and is one of the best vegetables for detoxing our organisms, what are you waiting for?

Other foods that are wonderful for detoxifying our bodies are: asparagus, grapes, parsley, tomatoes, pomegranates, onions and apples.  The problem is that if I go into detail for all of them, this post will be too long!

Nutrition:

The best foods for feeding your skin are:

Carrots:  they are a great source of betacarotene which is a precursor to Vitamin A which reduces flabbiness and wrinkles.  Other fruits and vegetables that have a red or orange color that provide these same benefits are: peppers, pumpkin, sweet potato, mango and peach.

Tomatoes:  just underneath the skin you can find high concentrations of licopene which protects against cell damage from free radicals.

Berries:  Strawberries, raspberries, blueberries; all of which are high in Vitamin C and flavonoids which means they are incredible antioxidants that stop cell damage and premature aging.

Green leafy vegetables, olive oil and nuts:  Swiss Chard, spinach, endives, etc., are very high in Vitamin E that protects cells against oxidative stress.  Walnuts, pistachios, almonds, hazelnuts, etc., reduce cellular oxidation because of their hight content of Vitamin E.  They are also rich in copper, which acts like a natural anti-inflammatory.

Bone Broth:  Homemade (if possible) bone broth, is a great source of collagen, one serving a day does wonders to strengthen collagen production.

Hydration:

Here the obvious option is water.  We need water to hydrate our bodies on the inside and the outside..  However you really don't need a full 3 liters of water as water is also found in fruit and vegetable, tea and coffee, etc..  But be conscious of how much you DO drink and assess if you think you need to drink more than you actually do.

Cucumber: 96% of a cucumber is water and it is also very low in calories but does offer potassium, Vitamin C and fiber (among other things).

Coconut water:  this is an incredible hydrator and also combats the signs of aging, it is great for
digestion and for the skin, as it constructs the skin's membranes leaving it smooth and radiant.  BUT, just one serving a day!

Exercise:  Exercise is very important for the skin as it gets the blood pumping and improves circulation in all areas.  Sweating also helps to clean out the pores.  If you don't have time to exercise every day, then one easy habit to get is to just hang your head over the side of the bed for a few minutes when you go to bed at night.  This will get the blood moving and help with healing, and regeneration.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

Going vegetarian for Athletes (and anyone)

Nowadays being a vegetarian or a vegan is pretty normal.  Lots of people are changing their diets to exclude meat and whether it is for health issues or ethical reasons it really doesn't matter - what does matter, is doing it properly so you will be healthy.

It is a decision that should not be taken lightly and needs careful consideration, especially if you are an athlete.  Good nutrition is vitally important to all humans, but if you are an athlete with a serious training schedule, nutrition is even more important.

So, first off ask yourself one basic but vitally important question:

Are you going vegan which means not eating ANY form of animal produce or vegetarian where milk, cheese, yogurt and eggs are still in your diet?

Lots of people who decide to give up animal produce believe that "going vegan or vegetarian" means just that... not eating animal products.  In part this is true, but making sure you have the right amounts and the right types of foods (proteins, carbohydrates, fats) is essential.  After all, Oreos are vegan - it doesn't mean they are good for you!

For athletes, carbohydrates are the quickest form of obtaining energy.  However, in most people carbs are the easiest way to put weight on.  Sports people need lots of energy for training so should consume carbs during and after exercise, and then for the rest of the day eat just protein, fruits and vegetables.

Optimal carb foods are; whole grain bread and whole grain pasta, wild rice, oats, quinoa, etc... NOT refined carbs such as white bread and white rice, white pasta, soft drinks, white flour, etc..

Protein is needed to carry out "repairs" in the body; small muscle tears that happen during intense exercise.  If you are still including eggs and dairy produce in your diet then these are high in protein, especially eggs which are considered the purest form of protein.

However, if you would prefer not to eat these then wonderful forms of vegetarian protein are:

Legumes: chick peas, lentils, mung beans, kidney beans, etc..
Soy products (tofu)
Quorn
Peanut Butter
Nuts and Seeds

So include these as much as possible in your diet to keep your body up to scratch.

Fat is the other form of energy for the body.  Healthy fats are vitally important to health so stock up on avocados, olives, olive oil, nuts and seeds - although high in protein these are also packed with healthy fats.  Avocados have had a lot of bad press as they were believed to be very fattening, this is simply not true, they are full of fiber and healthy fats and provide lots of energy.

Fruit and vegetables are the base to being vegetarian or vegan.  They are packed full of vitamins and minerals.  Eat as many vegetables as you like.  Fruit is packed with fiber and sugar (fructose), so consider these more carb based and always eat the whole fruit never as juice.  Juicing basically turns healthy fruits into sugar water.  The fiber has been stripped from the fruit when juiced, and it is this fiber that protects the body against the typical sugar spike which causes an energy drop shortly after.  The fiber slows the sugar release avoiding the spike.

Lots of vegetarians/vegans are deficient in the following vitamins and minerals:

Calcium
Riboflavin (Vitamin B2)
Zinc
Iron
Vitamin D
Vitamin B12

B Vitamins as a group are essential so regularly eating legumes and whole grains is a must.  Low fat dairy and eggs are good sources of this vitamin but if you are vegan then it would be a good idea to take a Vitamin B12 supplement.

Calcium is needed for healthy bones and can be found in fortified soy or rice milk, calcium-set tofu, collards, broccoli, kale, mustard greens, turnip greens, and dried figs.  Many healthcare professionals will tell you that milk produce is a good source of calcium (milk, yogurts and cheese), however this is not strictly true for a physiological reason.  When you consume milk produce, our bodies become very acidic, however the human body prefers to be alkaline.  So, when faced with a high level of acidity, the body leaches calcium from the bones to reduce the acid level.  Therefore, obtaining calcium from milk produce is extremely difficult.

Zinc can be found in: dark chocolate, watermelon, pumpkin and sesame seeds, peanut butter, spinach, mushrooms and wheatgerm.

Vitamin D is essential for healthy bones and a healthy immune system.  In order to make vitamin D we need regular sun exposure but this isn't always enough.  Getting Vitamin D from a vegan diet is very difficult so a supplement would be a good idea.  You can have your Vitamin D levels checked and ask your doctor for a supplement that's right for you.

Iron - this mineral carries oxygen in the blood to the muscles - so vitally important.  Vegetarians need to choose plant foods high in iron such as; legumes, dark green leafy vegetables like spinach and chard.  However, you must combine these with other foods high in Vitamin C: tomatoes, citrus fruits, melon, kiwi, bell peppers, broccoli which all help the body to assimilate the iron in the other foods.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

Another New Year...

Who hasn't made New Year's resolutions every year that you hardly ever keep?  I know I do EVERY YEAR!  My one resolution I make every year is to give up sugar, but having cultivated a sweet tooth from a very early age, and even knowing how damaging sugar is for health, I find that, at best, I can reduce it.

You see, that's the thing about New Year resolutions - we tend to be too ambitious.

"This year I am going to go to the gym every day and eat only salad and grilled chicken!"

"I'm quitting all sweets FOREVER as of the 1st January!"

"I am going to run every day!"

To name but a few...  I even remember the time my husband went running with his best friend on the 1st of January as the first day of his get fit resolution.  That was 2012...

Making changes to our lives that will benefit our health are, in lots of cases, essential.  But, they need to be well thought out.  Here are some ideas that might help you on your way:

1.  It doesn't have to be New Year's to change your life for the better.

The only right time to make life changes is when you are convinced it is the right time.  There is no point in doing something just because your friend, sister, brother, mother, etc., has decided to do it.  You have to be in the right mindset and convinced of what you are doing and why for any major change in your life to work.

2.  What do you want to achieve?

Think carefully about what you want to achieve.  Do you want to lose weight?  Improve your fitness level?  Incorporate a sport into your life so that you can lose weight, get fit and/or meet other likeminded people?  Give up smoking?  Give up alcohol?

3.  How are you going to do it?  

Once you have decided what you want to achieve you will need to work out HOW to do it.  For example; you want to lose weight... what diet is right for you?  Let's face it, there are sooooo many to choose from!  Would a slimming club or the help of a nutritionist be right for you?  Or do you think you can go it alone?

4.  Be good to yourself.

Don't be too ambitious.  Lots of us take on new challenges with lots of energy and hope only to find that the new diet isn't giving the good results we'd hoped for, or the new exercise regime is too difficult to fit into our busy lives... and after a month at most, they give up.

Take it slow, ease into new regimes.  Find someone to do it with you, a "buddy" can often help when your willpower is lagging and you can help them too.

5.  How to change your diet for the better:

If you change your diet radically and restrict a lot of the types of foods you usually eat, you will probably find that your body goes into starvation mode and starts hitting back at you with unbearable cravings!

If you are changing your diet, don't limit yourself too much.

The worst foods for putting on weight are refined carbohydrates such as white bread, white rice, pasta, and all things sweet (except fruit) including soft drinks.  So, when you overhaul your diet swap these out for healthier options; wholegrain bread, brown rice and pasta, no dessert.

Eat the whole fruit.  Fruit has lots of sugar in the form of fructose, but fruit is also full of fibre which helps to keep the sugar spike at bay and prolongs its release.  Forget fancy juices, they really aren't necessary - eat their ingredients as whole foods and you'll do much better from the fibre, juices are just sugary water where the fibre has been stripped away or blended into oblivion.

Don't mix foods that fight.  Separate your carbs from your proteins, and depending on how much weight you NEED to lose, limit your carb intake to TWICE a week.

Don't go fat free.  The majority of foods with a "fat free" label generally have had all the fat replaced with sugar and/or salt to compensate for the lack of flavor.  There is nothing wrong with a moderate fat intake.  So remember, it is better to be sugar free than fat free.

Think fresh.  Don't go for preprepared meals, junk food, etc...  Think fresh and cook from scratch.  If you eat at the office, make double the amount of dinner and take the leftovers into work for lunch the next day.

Make snacking healthy.  You can snack on fruit, or nuts - just one apple or a handful of nuts - you don't need to eat the whole bag!  If, like me, you can't stop once you've started, then don't take the whole bag with you!  Prepare a handful of nuts at home and take just that amount with you to work.

Don't eat unless you are hungry and sip water at regular intervals during the day, eat slowly and preferably in good company - not in front of your computer or watching TV.

STAND UP FOR HEALTH.  If you have a sedentary job, stand up for a couple of minutes every hour.  Go for a walk at lunch time, even if it is just a brisk walk round the block a couple of times.  Incorporate as much movement as you can into your day.

Good luck!

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com