Should kids drink this?

If there is one thing that really gets me in my day to day social life, is watching parents willing give their kids sports drinks.

Sports drinks are for athletes taking part in endurance and intense sport events.  Does your child fit into this category?

Sports drinks are not healthy drinks at all, unfortunately we associate sports with health and therefore a sports drink could be perceived as healthy.

However, it turns out that 68% of children drink these sugar loaded sports drinks at least once a week, according to researchers at Cardiff University.  It seems that the main attraction to these drinks is the sweet taste, low price and all too easy availability.

In fact, at a sports event for my 8 year old son a week ago they were handing out Powerade and Aquarius for FREE to the children there.  The children were primary students though to high school and it was an award ceremony so no, there wasn't a football match going on, or volley ball, or track events... it was just an award ceremony and fun and games such as inflatable castles and slides.

What is worrying about these types of drinks are their high sugar levels and the acidic content which increase the risk of obesity, type 2 diabetes, heart disease and rotten teeth.  The rotten teeth issue is actually bigger than it may seem with fruit juices contributing to young children having all their milk teeth extracted because of rotting due to the high sugar levels in fruit juice.

Researchers spoke to 160 children between the ages of 12 to 14 in four schools in South Wales.  Here in Spain I see children as young as 5 being given Aquarius with their lunch!  The researchers found that 89% consumed sports drinks, 68% of those drink them on a regular basis (regular basis = between daily and weekly).

Russ Ladwa, of the British Dental Association, said:

"The rise of sports drinks as just another drink option among children is a cause for concern.  They are laden with acids and sugars.

"Sports drinks are rarely a healthy choice, and marketing them to the general population is grossly irresponsible.  Elite athletes might have reason to use them, but for almost everyone else they represent a risk to both their oral and general health."

Note that he says that elite athletes MIGHT HAVE REASON... Sports drinks aren't even necessary for sports!!

Also if we check out the information on recommended daily allowance for sugar set by the World Health Organization (WHO), we find that back in 2015 they stated that free sugars should be 10% of the diet (that's about 50g or 12 teaspoons daily) but a further reduction to 5% (25g or 6 teaspoons daily) would be better.  5-10% free sugars daily, means from all the foods you could consume during one day.

Sports drinks; Powerade, Aquarius, Gatorade, Lucozade... let's take a closer look.  If you look up the nutritional information on most of these it will give you the values for 100ml of product.  However, we hardly ever drink 100ml as they come in cans of 330ml or bottles of 500ml.  The manufacturers put the values for 100ml because they make it seem better than it really is!

Aquarius Original 100ml = 6.3g of sugar... But a 330ml can = 20.7g and a 500ml bottle = 31.5g of sugar.  (One 500ml bottle is over the 5% recommended daily allowance (RDA) by WHO).

Aquarius Orange 100ml = 7.9g of sugar... But a 330ml can = 26g and a 500ml bottle = 39.5g of sugar. One 500ml is over the 5% RDA by WHO).

CocaCola have "improved" the aquarius line SLIGHTLY with their Aquarius Vive 100ml = 4.3g of sugar and has added Niacin and Zinc, but a 330ml can = 14.2g  and a 500ml bottle = 21.5g of sugar.

Powerade 100ml = 7.5g of sugar and a 500ml bottle = 37.5g of sugar.  (One 500ml bottle is over the 5% RDA by WHO).

Gatorade has different formats but 240ml = 14g of sugar and 710ml = 42g of sugar.

Lucozade Sport 500ml = 18g of sugar.

Do any of us really need this amount of sugar?  I run or cycle almost everyday and I have a very low carbohydrate intake and don't have much refined sugar... if any!

Good old water is just right and leave the soft drinks loaded with sugar for rare occasions where you can't say no.  But talk to your children about the damaging effects of regular consumption of these types of drinks.  They will get it.

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

It's all in the attitude

CALLING ALL WOMEN!!

I have often been asked (mainly by my dear friend MaryJo), to write about the menopause stage in life.  I think that to date, I have written just 2 posts trying to help improve menopausal symptoms.

As you know I also run - a lot.  When I run I listen to audio books instead of music.  That way I can catch up on reading things I am interested in without having to sit around to do it - sitting still has never been something I have ever managed to accomplish.  So while browsing the audio book section on iTunes the other day, I found a book called "Goddesses Never Age" by Christiane Northrup M.D.

So, thinking of all the positive feedback I have had from just 2 posts on menopause I decided to dive head first into this, until now, little explored territory.  I bought and downloaded the book.  I admit I had already heard of the author as I had seen her in a documentary I love called Food Matters.  Even better, the audio book is narrated by the author - something unusual as most hire a professional reader for the recordings.

I think I fell in love with her during the introduction.  Christiane Northrup is 66 years old and, just from her voice, you can tell she is brimming with life, love and laughter.  I have spent this spring running near my home listening to her wise advice, her intelligent explanations and reasoning, and I swear there were times I was positively flying.

Many of us have been brought up to believe that life is like a play in 3 acts... Education, work and
retirement.  Retirement, which usually coincides with menopause is the beginning of the decline into old age where joints stiffen, relationships and health wane and death is the closing curtain.

STOP RIGHT THERE!  As Dr. Northrup says, menopause should not be thought of as the beginning of the end, of being out of date, no use (as you are no longer able to bear children), or too old to have any fun.  In some asian cultures, menopausal women are celebrated for being WISER, it is seen almost as a privilege - hot flushes included!

There is life after menopause and it is there to be embraced, tasted, enjoyed and LIVED.  It is all in the attitude.  If you embrace this moment of great change in your life, you may find yourself "free" for the first time in decades - children have grown up and left home, you may even be in a financially stable time of life where you can take the plunge and start a new career or study something you have always wanted to study, but never had the time.  Attitude is what gives you life or... takes it away.

Being positive, feeling happy are both assets which fight against disease and promote health.  Most of us have unfortunately had to cope with negative and/or damaging experiences in our lives, and many hold on to negative feelings and even hate related to those experiences.  It is vital to health to deal with any deep seeded negative emotions that could be holding you back and holding back your happiness, after all:

Hating someone is like drinking poison and expecting the other person to die...  

To me there is no bigger waste of time or happiness drainer than wasting precious energy on negative feelings.

However, the book goes into great detail about how to rid yourself of negative emotions and how to improve your mindset.  It also says how much women devote themselves to others and feelings of guilt if they indulge themselves for a few minutes, a morning or a day...

We women are our own worst enemies.

We put enormous stress on ourselves to be the brilliant business woman, the perfect wife and the best mother... every one else comes before us.  However, there is a saying, "Ain't nobody happy if momma ain't happy!"

I can only encourage you all to read this book as each page is a delight and filled with exceptional knowledge on every aspect of life, from love, to laughter, to sex, to food, to relationships.

However, I would love for every female to read it and not just menopausal women... I can't help wishing I had read this book in my teens.  It also teaches you to love yourself as a woman and I think young women should read it so that they don't fall into the same trap that many of the now menopausal generation fell into.  I will be giving this to my teenage daughter in the hope that she will learn NOW and love herself and will therefore be the very best she can be for those around her and the world.

So, if you are hoping to live happily and actively for as long as possible, you really need to read this book.

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

Why does weight affect cancer risk?

I think I have probably mentioned the link between obesity and cancer in almost every single post I have ever written, but it has only ever been a mention.  So, in this post I hope to explain how being overweight or obese increases the risk of cancer.

First off, they TYPES of cancer more commonly related to weight are:

• After menopause breast cancer
• Pancreas
• Colon 
• Esophagus 
• Endometrium (lining of the uterus)
• Gallbladder
• Kidney
• Thyroid

Now the HOW:

While researching this post, I have found it difficult to find medical literature that empirically states through which physiological mechanisms obesity increments the risk of cancer.  What I have found are "possible mechanisms" that suggest an explanation for the association of  obesity with increased risk of certain cancers.

1.  Fat tissue produces increased amounts of estrogen.  High levels of this hormone have been associated with the risk of breast and endometrial cancers, and some others.

2.  Obese people tend to have increased levels of insulin and IGF-1 (Insulin like growth factor 1) in their blood, this is a condition called hyperinsulinemia or insulin resistance, which is thought to promote the development of certain tumors.  High levels of insulin can promote cancer growth through interaction with tumor cells' insulin receptors and/or IGF-1 receptors.

3.  Fat cells produce hormones, called adipokines, that are thought stimulate or inhibit cell growth.  Leptin, for example, is more abundant in obese people and seems to promote cell proliferation, whereas adinopectin  may have the opposite anti-proliferative effect, but is less abundant in obese people.

4.  Fat cells may also have indirect and direct effects on tumor growth regulators including

mammalian target of rapamycin (MTOR) and AMP-activated protein kinase.

5.  Obese people usually have chronic low-level inflammation, which has been associated with an increased risk of cancer.

A study using NCI Surveillance, Epidemiology, and End Results (SEER) data, estimated that in 2007 in the USA 34,000 of new cancers (4%) in men, and 50,500 (7%) in women were due to obesity.  Depending on the type of cancer the percentage of cases attributed to obesity varied widely, but was as high as 40% for some cancers, in particular endometrial cancer and esophageal adenocarcinoma.

A projection for future health and economic burden from obesity by 2030 estimated that if the existing trends in obesity continue, then there will be an extra 500,000 cases of cancer in the US alone by 2030.

It is very complicated to prove that losing weight or avoiding weight gain would lower cancer risk - clinically that is.  Previous trials and the results of a National Cancer Institute workshop have shown that it wouldn't be feasible to conduct a cancer prevention via weight loss trial.  This is because the effect of weight loss on the prevention of other chronic diseases would be demonstrated BEFORE the effect on the prevention of cancer would become evident, so the trial would be stopped too soon in order to inform the public of the benefits of weight loss on chronic disease... why they couldn't release that information and continue on with the trial I have no idea...

Most of the current data on preventing cancer through weight loss or avoiding weight gain, come from cohort and case-control studies.  Data from these observational studies can be difficult to interpret because people who lose weight or do not gain weight may be different in other ways (physiologically) than people who do not.  In the same way that obese people may differ from lean people in other ways than just their BMI.

However, many observational studies have shown that people who have a lower weight gain  during adulthood have a lower risk of colon cancer, post menopausal breast cancer and endometrial cancer.

So, it is in your hands to look after yourself and keep your cancer risk in check!

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

Low-carb veggies that will help you lose weight

The more I read about low-carb diets the more convinced I am that they work wonders for many people.  However, trying to work out carb content of common foods is not as easy as it may seem.

Obviously you need to avoid all refined sugars, flours (including pasta) and rice and processed foods.  But out of the natural food section there are fruits for example that are low-carb such as strawberries, blueberries, blackberries, etc and those that aren't; mango, apples, pears, grapes, etc...  It's understandable to be confused!

So here is a vegetable help list of low-carb veggies that you can stock up and fill up on!

1.  Of course my all time favorite is the avocado.  These are actually considered a fruit, but they are just so wonderfully nutritious that I wouldn't stop anyone eating one of these when they feel like it.  They are high in fat but only contain  13g of carbs - 10g of which are fiber!  They are also rich in oleic acid, a type of monounsaturated fat that is extremely beneficial de health, they are also a great source of vitamin C, folate and potassium.  Their high fiber content means that you will feel fuller for longer so can help with weight loss.  It is also believe that they can help lower LDL cholesterol and triglyceride levels.

2.  Asparagus.  Just one cup of cooked (I steam them) asparagus contains 8g of carbs - 4g of which are fiber, that's 4g of digestible carbs per serving.  Asparagus are also packed full of vitamins A, C and K.

3.  Artichokes.  One medium globe artichoke - roughly 120g contains 14g of carbs - 10g of which are
fiber.  A portion of this fiber is inulin which acts like a prebiotic and feeds the good bacteria in the gut and it is thought that they may protect heart health by reducing inflammatory markers.

4.  Broccoli - another of my favorites, lightly steamed with a drizzle of melted butter!  One cup of raw broccoli contains just 6g of carbs - 2g of which are fiber, it also provides over 100% of the recommended daily intake (RDI) for vitamin C and K.  Studies have shown that broccoli may play a part in reducing insulin resistance in type 2 diabetics and protect against several types of cancer, including prostate cancer.

5.  Bell Peppers.  Packed full of antioxidants and carotenoids that play a part in reducing inflammation, decrease the risk of cancer and protect cholesterol and fats from oxidative damage - delicious too!  One cup, that's roughly 149g of chopped red pepper contains 9g of carbs - 3g of which are fiber.  They also provide 93% of the RDI for vitamin A and a huge 317% RDI for vitamin C!  Green, orange, and yellow peppers are similar in their nutrient content but red peppers are highest for certain antioxidants.  I quite often have these as a snack when I'm hungry in the afternoon.

6.  Brussels Sprouts.  Ok, I admit it, this is one vegetable you will never find on my plate.  Although I love eating veggies, this one is just beyond me.  However, having said that, I know many people who love them, and rightly so!  Half a cup of cooked Brussels Sprouts contains 6g of carbs - 2g of which are fiber.  They also provide 80% RDI for vitamin C and a huge 137% RDI for vitamin K.  Some controlled human studies have suggested that consuming Sprouts may reduce the risk factors for colon cancer and other forms of cancer.

7.  Cabbage.  Like broccoli, this cruciferous veggie can help reduce the risk of certain cancers including esophageal and stomach cancer.  Just one cup, about 89g of chopped raw cabbage contains 5g of carbs - 3g of which are fiber.  Cabbage also provides 54% RDI for vitamin C and 85% for vitamin K.  I lightly sauté shredded cabbage with bacon as a side dish.

8.  Cauliflower.  The new low-carb go-to dish that is substituting potatoes and rice.  There is so much you can do with cauliflower and can be eaten cooked or raw.  One cup - about 100g of raw cauliflower contains 5g of carbs - 3g of which are fiber.  It is high in vitamin K and provides 77% RDI for vitamin C and has been associated with a reduced risk of heart disease and cancer.

9. Courgettes (Zucchini).  Very mild tasting, another veggie that is versatile and can be used not only in savory but also sweet dishes (yes, I have a great recipe for courgette brownies or courgette pancakes).  One cup, about 124g of raw courgettes contains 4g of carbs - 1g of which is fiber.  They are a great source of vitamin C and provide roughly 35% RDI for this vitamin per serving.

10.  Cucumbers.  Great for summer!  One cup, 104g contains 4g of carbs but just a little less than 1g of fiber.  These may seem good for hydration and little else, but the humble cucumber has more to it than meets the eye.  They are high in vitamins, minerals and contain all the essential amino acids needed for good health as well as a compound called cucurbitacin E which is thought to have beneficial effects on health.  Studies in animals suggest is has anti-cancer properties and anti-inflammatory properties too, it may also promote brain health.

11.  Celery.  Just one 101g cup of chopped celery contains 3g of carbs - 2g of which are fiber.  Celery also provides 37% RDI for vitamin K.  It also contains luteolin - an antioxidant with the potential for preventing and helping in the treatment of cancer.

12.  Eggplant.  One 99g serving of chopped, cooked eggplant contains 8g of carbs - 2g of which are fiber.  It's richly purple colored skin is high in an antioxidant called nasunin which helps reduce free radicals and might promote brain health.  It is also thought to lower cholesterol and improve other heart health markers.

13.  Garlic.  This power house for immune protection contains just 1g of carbs per clove - part of which is fiber.  Studies have found it to help boost resistance to the common cold and lower blood pressure among other antibacterial properties.

14.  Green Beans.  Another of my favorites.  Although you may not think so, green beans are part of the legume family along with lentils, chickpeas, etc... However, they are significantly lower in carbs, just one 125g serving of cooked green beans contains 10g of carbs - 4g of which are fiber.  They are green because of their high content of chlorophyll which may protect against cancer.  They also contain carotenoids and are associated with improved brain function.

15.  Kale.  You have to have a taste for Kale, but many are juicing with it.  It is loaded with antioxidants such as quercetin and kaempferol that have been shown to lower blood pressure and may also protect against heart disease and type 2 diabetes.  One cup, about 67g of raw kale contains 7g of carbs - 1g of which is fiber.  Kale also provides a huge 206% RDI for vitamin A and 134% RDI for vitamin C, so pack it in anywhere you can!

16.  Lettuce.  Just one cup of lettuce contains just 2g of carbs - 1g of which is fiber.  Romaine lettuce and other dark-green varieties are rich in vitamins A, C and K and are high in folate which helps lower homocysteine levels.

17.  Mushrooms.  Very low carb!  Just one 70g cup of raw white mushrooms contains only 2g of carbs - 1g of which is fiber.  Mushrooms have been studied considerably and have been found to have strong anti-inflammatory properties among others.

18.  Onions.  We use these as a base for lots of recipes.  But the truth is onions are high in the antioxidant quercetin which plays a role in lowering blood pressure.  Half a cup of sliced raw onions contains 6g of carbs - 1g of which is fiber.

19.  Radishes.  A wonderful addition to any salad.  Just 116g of raw sliced radishes contain 4g of carbs - 2g of which are fiber.  They are also fairly high in vitamin C.  It is thought that brassica veggies like radishes may reduce the risk of breast cancer in postmenopausal women by modifying the way that they metabolize estrogen.

20.  Spinach.  This leafy green veggie has a long list of health benefits attached to it.  Investigators have found it to help prevent DNA damage, protect heart health and may lower the risk of common eye diseases such as cataracts and macular degeneration.  It is high in iron and one cup of cooked spinach provides 10 times the RDI for vitamin K.  Raw spinach is lower in carbs than cooked spinach with one cup of cooked spinach containing 7g of carbs - 4g of which is fiber, whereas one cup of raw spinach contains 1g of carbs with almost 1 g of fiber.

21.  Tomatoes.  Like avocados, tomatoes are technically a fruit but who cares!  Just one cup of raw tomatoes contains 6g of carbs - 2g of which are fiber.  Tomatoes are a great source of vitamins A, C and K and potassium and their high lycopene content may help prevent prostate cancer.  Cooked tomatoes have a higher content of lycopene, leave the skin on at all times as lycopene is found in it's highest concentrations just beneath the skin.

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

The truth behind bariatric surgery

Bariatric surgery is something I have always been against, except in certain cases as a last ditch attempt to lose weight in a person where their health is seriously affected and all else has failed.

I have often heard that the fast weight loss associated with bariatric surgery can cause devastating PSYCHOLOGICAL side effects that many patients have not been prepared for before their operation and are not helped with afterwards either.

Although there are the obvious "benefits", we are in the midst of an obesity crisis that isn't going away anytime soon, and is only going to get worse.  Obesity isn't just a problem of aesthetics, it comes with a whole host of chronic diseases that are burdening our already stressed public health systems.  High blood pressure, heart disease, type 2 diabetes and some cancers, to name but a few.  Bariatric surgery and the subsequent rapid weight loss has shown to help control and even reverse type 2 diabetes, lower blood pressure and improve general health.  But, it is the weight loss that improves these diseases NOT the surgery.  There are many ways to lose weight that do not include surgery.

However, there are numerous negative side effects to this type of surgery that aren't often talked about.

Type 2 diabetes accounts for 90% of all people with diabetes.  Unlike type 1, type 2 is, in the majority of cases, a lifestyle acquired disease.  Type 2 diabetes happens when the body becomes increasingly resistant to insulin - a hormone that controls blood sugar levels.  This resistance means that glucose stays in the blood causing high levels instead of being taken up by the cells.

Surgery helps by reducing large amounts of weight quickly and they body's ability to respond to insulin can, in some cases, return.

However, the weight loss can result in large amounts of excess skin, which is unsightly, heavy and a problem for many who find they become insecure and don't want to be seen naked even by their loved ones or themselves.

The psychological component of obesity: Many people who are obese or overweight use food as an emotional crutch and turn to food as a coping mechanism.

Once they have had the operation, they are no longer able to eat to help with their psychological problems.  This causes overwhelming distress and makes them unable to deal with their emotions.  Many patients have admitted to feeling "mentally tortured".

Depending on the type of bariatric surgery performed, as many as 20% of patients will find a way to get what they want - food wise.  They snack continually and gradually put the weight back on - some are even capable of liquidizing junk food in an attempt to get their "fix" into their reduced stomachs.

This may sound extreme but it does highlight the serious problem that these people had with food before surgery.  And, if you don't address the psychological issues the patient has before and after surgery - then surgery isn't going to fix anything longterm.

A study of 17,000 bariatric surgery patients showed that they are at a higher risk of suicide, probably because of the psychological pressure of the lifestyle changes required after surgery.

Research has also shown a 50% increase in drug and alcohol addiction post surgery, comforts that patients turn to instead of food.

This shows that we are approaching the obesity problem in completely the wrong way.

If patients' psychological problems are addressed and they are taught new coping strategies, they stop needing to use food as a support mechanism and they lose weight naturally, and the benefits of that weight loss such as the reversal of type 2 diabetes are also seen.

Getting to know why a patient is obese or overweight is a very important part of a weight loss program which ever path someone chooses to take, be it diet or surgery.

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