Your BRAIN and Carbs

Yes, bet you didn't know this one...

It's true I have been going on a lot lately about low-carb diets.  But it is a very hot topic at the moment and from what I see on a day-to-day basis with my clients just seems to back up the theory that refined and non-refined carbs are just not a good idea for human consumption - at least not on an everyday basis.

The Basics.

Gluten is a protein found in wheat, barley and rye grains.  Wheat is the most common form of gluten in our diets; bread, pasta, pizza, etc..

Celiac disease is an autoimmune disorder, this means the immune system reacts to gluten as if it were a threat which leads to the villi, the finger-like structures that line the small intestine responsible for the absorption of nutrients, to be destroyed.  This means that the nutrients will not be absorbed properly which can lead to malnutrition, and other serious health consequences which include permanent damage to the intestinal tract.

Some of the symptoms of  celiac disease are;

• Chronic Diarrhea and/or constipation
• Pale, horrible-smelling stools
• Bloated abdomen and gas
• Stomach pain
• Nausea and vomiting
• Failure to thrive in children
• Delayed puberty in adolescents
• Weight loss
• Dental enamel defects
• Short stature
• Irritability and mood swings
• Fatigue
• Anemia
• Depression and anxiety
• Headaches
• Joint pain
• Infertility and frequent miscarriages
• Tingling in the hands and the feet
• Osteoporosis

As recently as 2015 in the European Society for Clinical Nutrition and Metabolism, it was finally announced that Intolerance to Gluten without being Celiac DOES exist.

Symptoms of non-celiac gluten sensitivity are:

• Brain for or mental fatigue
• Physical fatigue
• Abdominal pain, bloating and gas
• Frequent headaches.  

However, according to Dr. David Perlmutter, an American neurologist, has a lot more to say about the real effect of gluten on our brains - and not just those who have Celiac disease, or are intolerant to gluten, but the population in general.

According to Dr. Perlmutter, carbs... even the healthy ones such as whole grains not only cause all of the symptoms listed above, but also cause; dementia, ADHD, anxiety, chronic headaches, depression, Alzheimer's, Tourrette's syndrome, and dystonia, among others...

To me this is shocking.  He has worked with many patients who had been unable to find and answer to their many medical problems until they removed gluten from their diets.  I highly recommend his book Grain Brain if you would like more in depth information on the subject.  If I try and do it here, I'm afraid this post will go on forever..

However, what I found even more shocking recently, is just how gluten infested our lives really are.  Most people who have celiac disease or are gluten intolerant or just want to live a gluten-free lifestyle, buy gluten-free bread, pasta, cookies, etc..  But did you know, gluten can also be found in:

• Shampoos
• Cosmetics, lipsticks and lip balm
• Play-doh
• Some medications
• Some vitamins and supplements
• Stamps and envelopes that you have to humidify or lick to stick them on or closed

And, there is a LONG list of words that are generally used on the ingredient section of products that are "other" names for gluten, such as:

• Dextrin
• Acena Sativa Cyclodextrin
• Fermented grain extract
• Hydrolyzed malt extract
• Hydrolyzed vegetable protein
• Hydrolyzed soy protein
• Maltodextrin
• Secale cereale
• Tocopherol/Vitamin E
• Yeast extract
• Modified food starch
• Brown rice syrup
• Caramel coloring - frequently made from barley
• Triticum aestivum
• Triticum vulgaire
• Hordeum vulgar

And I'm afraid the list just goes on...

You see, it isn't easy to be gluten free.


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 dangers

Low carb diets are all the rage at the moment... even though they have been used for weight loss for centuries... literally.

Cutting out entire food groups such as carbohydrates from your diet is believed by many to be "very dangerous".  In the case of carbohydrates being removed from the diet, the "danger" is in the supposed lack of fiber that remains in the diet.

Now obviously if you have Celiac Disease then you need to avoid gluten at all costs.  But there are many other carbs that don't have gluten in them and many people are removing carbs to try and lose weight, which works... but you need to be careful and replace the fiber with other foods to make sure your gut works properly.

Fiber is extremely important to keep your digestive tract working correctly and therefore, keeping YOU healthy.  Fiber also provides a protective effect towards bowel cancer and a reduced risk of heart disease, type 2 diabetes and weight gain.  There are two types of fiber, soluble and insoluble.  Examples of soluble fiber are oats, nuts, beans and fruit and insoluble fiber comes in the form of bran, skins of fruit and seeds.

If you are considering adopting a low carb diet, then you need to know that essentially what is left to eat is protein, fat, fruit and vegetables.  It is really really important to eat as many vegetables as you can.

Once you remove carbohydrates from the diet then your gut bacteria start to live off the amino acids that make up proteins, however, this produces other compounds that are considered more toxic than beneficial.  So you really need to look after your gut bacteria.

Eating fermented foods such as Kimchi and sauerkraut are a great help.  These are called prebiotic foods and also include bananas, asparagus, pulses and brown rice, which are highly beneficial to your gut bacteria.

You really need to be eating as much as 10 portions a day of vegetables.  In comparison, you don't need as much protein to reap the benefits protein has to offer.  But with vegetables the more the better as they will basically be your only source of fiber.

Lots of high protein diets are considered dangerous due to the amount of fat and protein and lack of fruit and vegetables.  The Dukan Diet, for example, restricted the dieter to eating just protein every other day and protein with some vegetables the other days.  This, in my opinion, is not enough fiber and is way too much protein.  High protein diets can cause kidney problems IF they are not followed correctly.

I believe there is a happy medium.  Learn to love your vegetables.  I know that many people don't like vegetables, but try new recipes, be creative... they don't all need to be just boiled!   Eat protein for breakfast (with vegetables even if it is just grilled tomatoes), have protein with vegetables for lunch and in the evening, if you are trying to lose weight, then have just vegetables.  Here there is NO LIMIT to the amount of vegetables you can eat.  Some mornings you can have a bowl of fruit, but the whole fruit never as juice.

What are vegetables?

Cauliflower, cabbage, broccoli, spinach, salad greens, tomatoes (yes, it's a fruit but for the sake of sanity we'll include it here), and for the same reason as tomatoes, we'll include avocados here too, leeks, artichokes, asparagus, peppers, Brussel's sprouts, courgettes, endives, cucumber, runner beans, pumpkin, aubergines, mushrooms, celery, chard... etc...

Root vegetables such as potatoes, parsnips, and carrots, etc are basically a no no as they are very high in sugars.

I quite often eat the left over vegetables from dinner the night before for breakfast the next day!  Once you get used to the idea and start reaping the benefits of a low carb diet, then you might just find it easy.

The benefits of a low carb diet go beyond simple weight loss.  Low carb diets also improve brain function, increase levels of HDL or "good" cholesterol and improve the pattern of LDL or "bad" cholesterol, reduce blood sugar and insulin levels (which means major health improvements for people with type 2 diabetes), reduction in blood pressure and they STOP you feeling hungry.

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

Healthy Snacks

The simple fact that you are "on a diet" is enough to send your brain into overdrive and you suddenly start craving things you probably wouldn't eat or highly calorific foods.  Some people who have never snacked suddenly find the need to be eating constantly.

This is because a sudden change in habits means we are forced outside of our comfort zone and our subconscious decide it wants back into the comfort zone.  Many people find they become quite anxious while on a diet.

So, if you are desperate to lose a few pounds for the summer season, or you KNOW you need to overhaul your diet to be healthier, then here are a few healthy snacking tips you might find tasty, and satisfying without losing control of your diet.

Cottage Cheese:

This a favorite of mine, high in protein and low in calories; just 163 calories per cup with about 70% protein.  Cottage cheese is also a good source of calcium, vitamin B12 and riboflavin (B2).  The high protein content will keep you feeling fuller for longer.  More than a snack, I quite often have a pot of cottage cheese for breakfast.

Olives:

Many mistake this mediterranean staple as being fattening, but it is surprisingly low in calories but also contain oleic acid which is linked to many health benefits such as improved heart health and reduced inflammation in the body.  You can have a few as snack, without having to worry.

Hot Drinks:

Having a hot cup of coffee, tea or even broth, is an easy way to stop hunger pangs.  Warm liquid gives a comforting and full feeling in the stomach which can lead you to feel satiated and relaxed.  Broth or even miso soup are good options with healthy fiber, protein and beneficial plant compounds it isn't just a warm feeling but they are actually a good source of vitamins and minerals.

Fresh Fruit:

If it's something sweet you are craving then fruit is your best option.  Fruit is sweet... especially if it's tropical BUT don't juice it.  Eat the whole fruit.  Fruit has a lot of beneficial fiber that stops the sugar being absorbed too quickly and causing a spike in blood sugar levels.  The fiber means  the sugar is released more slowly over a longer period of time.  It will also give you lots of vitamins!  Tropical fruits are very high in sugar so be careful.

A part from tropical fruit, berries are a better choice if you are trying to lose weight.  Berries are sweet but lower if calories while staying high in fiber, they are also packed full of vitamins and minerals.  They are high in antioxidants and it is thought they have good anti-inflammatory powers.

Dark Chocolate:

Still on the sweet kick?  Many of my clients say they crave just a little something sweet - usually in the evenings before going to bed.  If you are capable of not eating the whole bar, then I suggest an ounce of dark chocolate, preferably at least 70% cocoa.  It may not me as good as your milk chocolate caramel deluxe bar but dark chocolate is a good source of antioxidants and helps reduce your risk of heart disease.  BUT just an ounce or two.

Greek Yogurt:

If you are want something with a really indulgent feel then Greek yogurt is your answer.  Its creamy texture makes it a delicious snack which is also full of protein and contains less sugar than a regular yogurt.  Greek yogurt also has lots of beneficial bacteria to help with your gut health and lots of B vitamins.

Hummus:

Mediterranean delight made from chickpeas, tahini, garlic and olive oil.  More than a snack you can make this into a meal!  Cut up some fresh vegetables; celery, red and yellow peppers and carrots into sticks and dip in the hummus.  This is heart healthy and will also help increase your vegetable intake.

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

Cheers!

Ok, I don't drink... nothing wrong with that, many people do drink moderately - a nice glass of wine, or two...

Anyway, thing is I often say to people, "Of course you can have a glass of red wine with your lunch," and invariably they answer,

"What about white wine, can I have that?"

So let's talk about wine and the difference between red and white...

Wine is, as we all know, basically fermented grape juice but the difference as to the color depends on whether the grape juice is fermented with or without the seeds and skins.

White wine is made from grapes where the skin and seeds have been removed prior to pressing and fermenting.

Red wine is made from grapes, skins, seeds and stalks, all chucked in together and pressed - or
trampled and them fermented.  It is the pigment in the skin of the grapes that gives red wine its color, and it is also where the antioxidant resveratrol is found which gives red wine a "healthier" label... or does it?

A nutritional comparison of 1 glass of red or white wine would look something like this (depending on the wine):

As you can see, red wine has a very slight edge over white due to its slightly higher vitamin and mineral content (I have listed just a few, wines also contain vitamin B6, manganese, riboflavin, etc..)

Why you should drink red wine:

Resveratrol, found in the skin of grapes, has been heralded as a superfood for its anti-inflammatory

and antioxidant activity.  We still need more testing to be done, but so far it has been found to help with:

Alzheimer's Disease:  Resveratrol seems to stop the formation of beta-amyloid, these are particles that play a key part in plaque formation in the brain that are a present in Alzheimer's Disease.

Cancer prevention:  the jury is still out on this one, but it is thought that resveratrol may help in the prevention and treatment of some cancers.

Anti-aging:  Resveratrol's antioxidant activity activates genes that prevent disease due to aging.

Joint Pain:  Resverarol's protective anti-inflammatory activity means that cartilage is protected and doesn't damage so easily.

HDL:  HDL or good cholesterol because of its heart protective properties is linked to lower rates of heart disease.  It was found that adults who drank 1-2 glasses of red wine daily increased their HDL levels between 11-16% in a four week period compared to those who just drank water or water with a grape extract.  Therefore, it is believed that drinking red wine has a protective effect on the cardiovascular system and has been linked to a 30% lower risk of dying from heart disease.

However, this information does not mean you can drink as much as you like with the excuse of how healthy it is!!!  it is important to limit the amount of wine (or any alcohol) you drink, 1 glass a day is enough to reap the benefits.

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

20 cookies a day

Would you willing hand over 20 chocolate chip cookies every day to your child and then just let him eat them all?

Well it turns out that that is exactly what most parents are doing unknowingly.  Children eat the equivalent of 20 chocolate chip cookies' worth of sugar every day and the vast majority is hidden sugar.

You know how many teaspoons of sugar you add to coffee or tea because you are the one administering it.  However, there is sugar in almost everything nowadays and to understand just how much sugar we ingest is almost impossible.  So that goes for children too.

Breakfast cereals are packed full of refined carbs and sugar... those are the first two ingredients on the pack.  Lots of parents know the evils of soft drinks, but still think that juice is a healthy option when all it really is is liquid sugar.

Public Health England has published figures that show that 11-18 year olds, on average, consume 73.2g of sugar every day - that's about 18 teaspoons a day.  The NHS guidelines recommend that children over the age of 11 should consume no more than 30g a day, as you can see this means they are doubling that limit every single day.  Four to ten year olds are consuming 53.5g/day (RDA for 4-6 year olds is 19g and RDA for 7-10 year olds is 24g) and 19 to 64 years olds are also well over the 30g maximum per day at 59.9g.

The Obesity Health Alliance also analyzed the figures and said that the food industry needs to take

urgent action and remove sugar from food.

Dr. Modi Mwatsama  of the Obesity Health Alliance said:

"Most parents would never hand over 20 chocolate biscuits a day to their children, but with so much hidden sugar in our food and drink it can often be hard to know just how much children are consuming.

"By reducing the amount of sugar found in everyday products, industry could help make a real difference in improving the health of our children.

"Industry has been successful in the past around reducing salt - let's see the same with sugar."

The British Government has called for the food industry to cut the sugar content in common products such as breakfast cereals, cakes and yogurts by 20% by the year 2020.

However, some have criticized this measure as purely voluntary and there is no obligation for the food companies to comply.

Professor Russel Viner of the Royal College of Pediatrics and Child Health, said:

"This vast amount of sugar consumption is storing up so much trouble for generations to come as we know obese children are five times more likely to become obese adults making them more likely to develop serious health conditions such as Type 2 Diabetes, cancer, heart and liver disease, dental issues and associated mental health problems."

The sugar in our children's food is a serious problem that needs to be addressed as soon as possible, and we can't leave it to the food industry to do it.  They need the sugar in their products for longer shelf life, but also to get young customers hooked on their products.  They don't care about their customers, they just care about company profits.

So, what do you care about?  Your child's health and future, or putting money in big corporations pockets?

Start feeding your family fresh food.  There are plenty of fresh foods with naturally occurring sugars in them.  Fruit, but not juice, has sugar and fiber - healthy when the two go together.  It may take a while, but if you persist, they will get used to it in the end and you will make healthy adults of them with good habits.

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

Diabetes, what not to eat.

Diabetes used to be a very rare disease.  Unfortunately, nowadays, it is all too common.  Type 2 diabetes is a lifestyle acquired disease - this means that unlike type 1 diabetes, type 2 is the direct result of your lifestyle (eating habits, exercise habits, etc..).  So, I am sure you will understand that if you have given yourself type 2 diabetes through your day to day choices, then you can change those choices and habits and improve your health.

Type 2 diabetes can lead to a whole host of serious diseases such as heart disease, blindness and even limb amputation due to the lack of circulation that causes gangrene.

For me, the scariest thing is that everyday more and more children are being diagnosed with diabetes.

Type 2 diabetes is reversible, and in the very least controlable, it is up to you.

So, if you have been diagnosed with type 2 diabetes, if you are pre-diabetic or if there is a history of type 2 diabetes in your family, then you might want to start looking after yourself.

Here is what you SHOULDN'T eat:

A big problem for people with type 2 diabetes is carb intake.  Carbs severely affect the blood glucose level causing it to spike but the insulin response to the spike doesn't work.  So, if you have high glucose blood levels for sustained periods of time your body's nerves and blood vessels can be damaged which is the beginning of heart disease, kidney disease and other health conditions.  Keeping to a low carb diet is the best way to avoid any more serious health problems.

So, the first things you need to avoid are refined "white" carbs; white bread, pasta, and white rice.  Refined products have had all nutritional benefits removed during the refining process, leaving them with next to no nutritional value, but they will quickly spike your blood sugar levels.  This also goes for gluten-free products that were found to have the biggest effect on blood sugar levels, the rice-based products were the worst.

Another study found that the effect wasn't limited to raised blood sugar levels but also found that brain function was impaired in people with type 2 diabetes.

Fiber is an extremely important part of our diet.  It is the fiber in high sugar foods such as fruit that stop them being dangerous.  The fiber content means that the sugars are released slowly over a longer period of time.  Refined products like bread, pasta, etc, have very little fiber and so the sugars are released quickly.

Eat wholegrain foods whenever you need to have carbs, the less processed the better and high-fiber breads have been shown to reduce blood sugar levels in people with type 2 diabetes, and they also showed reduced levels of cholesterol and blood pressure.

Sugary drinks are another no, as I am sure you can imagine.  They are very high carb as each can of

330ml soda contains 38g of sugar - and what is more it is mainly fructose  that you might remember from last week's post.  Fructose is extremely hard for the body to process and can lead to metabolic changes that facilitate belly fat, high cholesterol and triglyceride levels.

But don't get excited about diet versions, they are just as bad for diabetes as regular soda.  A recent study posted in the American Journal of Clinical Nutrition which followed 66,118 women over a period of 14 years and kept track of the drinks they consumed.  By the end of the study, both sugar sweetened drinks and diet drinks were linked to a higher risk of type 2 diabetes.

It's a much better idea to stick to water, sparkling water or unsweetened drinks.

Breakfast cereals are also right up there in the high carb section.  If you read the ingredients on a packet of commercial cereal  the second ingredient is usually sugar with the first being some kind of refined cereal, usually wheat.  These are highly processed and lacking in nutrients.  And don't be fooled by the supposedly healthy ones either, they also have high amounts of sugar - you'd be surprised as to how much.

Yogurts are generally deemed healthy, and if they are natural yogurts with no added fruit, sugar or flavoring then they generally are.

However, the minute you get into added fruit and flavoring then you are talking about large amounts of added sugar.  Just one 245g serving of fruit-flavored yogurt can contain a huge 47g of sugar - that's almost 81% of its total calories from sugar!

Stick to plain greek yogurt or kefir - your gut bacteria will love you for it too!

Avoid Starbucks and other such places like the plague.  Our brains do not process liquid or solid calories in the same way.  You don't consider a coffee to be food which means you will probably eat more later, putting your weight at risk.  If you are overweight, then this will only give you an even bigger problem.

Although coffee does have certain health benefits, adding milk and flavored syrups just means adding even more sugar - again.  Even the diet versions have enough carbs in them to raise blood sugar levels.  Just one caramel frappuccino from Starbucks (454ml) has 67g of carbs and the diet version as 30g of carbs...  Need I say more?

Stick to plain old black coffee or expresso and if you must, add some heavy cream.

Honey and spice and all things nice...  Some people believe that natural sweeteners such as honey, agave nectar and maple syrup are healthier versions of white sugar.  But in fact they are even worse.  The carb count for white sugar is 12.6g per tablespoon, so you might be surprised to find out that one tablespoon of honey has a carb count to 17g, Agave nectar comes in at 16g per tablespoon and Maple syrup has a carb count of 13g.  So as you can imagine these aren't going to do any good to your blood sugar levels.

While on the subject of "healthier" options, you should stay away from dried fruit too.  Fresh fruit is a good source to vitamins and minerals and when it is dried, the loss of water content means that these nutrients can be found in higher concentrations.  However, the down side is that its sugar content also becomes concentrated.

An example of this is grapes vs raisin...  One cup of grapes contains 27g of carbs of which 1g is fiber.  Now, one cup of raisins contains 115g of carbs, of which 5g are fiber.  So, if you do have diabetes then stick to low sugar fruits such as berries, small apples, etc., are good for you as their fiber content helps with a slower rate of absorption of the sugars.

Don't even think about juice.  Fruit juice is deemed healthy, but in fact all it is is fruit flavored sugar water.  When you make juice you remove all the fiber from the fruit, and if you remember it is the fiber that makes fruit healthy.  So eat the whole orange - fiber and all!

Potatoes in any form are high in carbs, but especially when fried.  Frying any foods has been shown to produce high amounts of AGEs and aldehydes, toxic compounds that promote inflammation and increase your risk of disease.  A better option is sweet potatoes but keep them to a limited amount.

So, remember which foods to stay away from and you will be helping yourself to stay healthy or get healthier - it's in your hands!

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

Fructose, friend or foe?

Fructose, otherwise known as the sugar found in fruit, it's in honey and is sweeter than sucrose.  It is used in many foodstuffs and in medicine, mainly in a solution form as an intravenous "nutrient".

Lots of people believe that fructose is "healthier" because... well... it's from fruit and fruit is healthy, right?

Well yes, fruit is healthy when you eat the WHOLE fruit with all that healthy fiber, then the fructose does not have a negative effect on your body.

But, take the fructose out of the fruit and it turns into something different and far more dangerous - think High Fructose Corn Syrup (HFCS).

But first, let's take a look at the differences between the 3 main sugars in our lives:

GLUCOSE:

Glucose is the most important monosaccharide and the body's preferred sugar.  Glucose is also called blood sugar as it circulates in the blood and relies on the enzymes glucokinase and hexokinase to initiate metabolism.  The body processes most carbohydrates into glucose for immediate use or to be stored in the muscles or liver as glycogen for later use.

When elevated blood levels of glucose are detected, insulin is secreted facilitating the entry of glucose into cells.

FRUCTOSE:

As stated above, fructose is found naturally in fruits and vegetables, but it is also added to many foodstuffs including soda and fruit-flavored drinks.  However, it has a different metabolic pathway from other sugars, and is NOT the preferred energy source for brain and muscles.

Fructose is only metabolized in the liver and needs fructokinase to initiate metabolism.  Fructose is also more lipogenic - fat producing, compared to glucose.  It also does not induce the secretion of insulin or stimulate the production of leptin - a key hormone for regulating energy intake and expenditure.  This suggests that fructose behaves more like fat in the body than like other carbohydrates.

SUCROSE:

Also known as table sugar, fruits and vegetables also naturally contain sucrose.  When sucrose is
consumed the enzymes beta-fructosidase separates the sucrose into glucose and fructose.  Once separated, they each follow their particular metabolic pathways.  However, although they are ingested at the same time, the body prefers to use the glucose as its main energy source, and if it doesn't need the energy provided by the fructose, then it will convert it into fat stimulated by the insulin secreted in response to the glucose.

Glucose is essential for life.  Our bodies produce it and every living cell contains it.

Fructose, on the other hand, is NOT essential for life, the body doesn't produce it and throughout history, has only ever consumed it in its natural fruit form - until, that is, they started adding it to food...

So, how can fructose harm you?

Well, having a diet high in fructose can cause problems to your health such as; increased levels of uric acid which in turn leads to gout and high blood pressure.  It can also cause fatty liver which can lead to non-alcoholic fatty liver disease.  Insulin resistance which can lead to type 2 diabetes is another issue and fructose does not affect satiety in the same way that glucose does, leading to eating more than is necessary.  Scientists at the university of Barcelona have found that fructose contributes to raising the risk of obesity, diabetes, heart disease and stroke.

They carried out studies on rats using two types of simple sugars.  The group of rats given fructose water put on more weight than those given glucose water.  Their results were published in the American Journal of Physiology Heart and Circulatory Physiology, stating that the fructose rats suffered more damaging effects on their metabolism and vascular system, fatty liver and an increased risk of obesity.

This means you need to read the labels on the food you buy... in fact, if it has a label, don't buy 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

Natural Remedies for Common Ailments

It is all to easy to reach for an Ibuprofen, paracetamol, etc., when we have a headache or a cold.  However, Taiwanese scientists  have found that taking Ibuprofen while trying to cope with a respiratory tract infection tripled the possibility of suffering a heart attack.

The reason for this is that your heart is already under stress from fighting the infection and the combination of the infection and a non-steroidal anti-inflammatory drug such as Ibuprofen seems to be deadly.  However, paracetamol doesn't seem to be much better, and recent review suggests that paracetamol in just as dangerous.  The one thing that is clear is that more research is needed.

However, there are natural remedies for common complaints that actually work surprisingly well.

Indigestion:

That feeling of being uncomfortable usually in the upper abdomen after a meal.  Not to be confused with heart burn, also known as acid reflux which is a burning sensation caused by the stomach contents splashing back up into the oesophagus.  The burning sensation is due to the stomach acid coming into contact with the sensitive lining of the oesophagus.

Quite often indigestion can be caused by eating fatty foods such as pastries.  Artichoke extract can
help ease that bloated feeling.  The artichoke stimulates bile production in the liver which helps in the digestion of fat.  You can take it before a meal that you know is going to be copious or after.

Milk Thistle is a traditional herbal medicine for treating overindulgence, upset stomach and indigestion.  As with artichoke, milk thistle also works in the liver stimulating bile production.  It also provides antioxidant protection from the effects of alcohol.

Another option is silicogel, a natural oral gel that forms a protective barrier over the lining of the stomach and intestines.  Silicogel also helps soothe gases and reduces excess acidity.

Bronchitis, Sinusitis, and the Common Cold:

Prevention is key with these.  Eat a healthy, balanced diet with plenty of fresh fruit and vegetables.  If necessary, you can take a vitamin C supplement and get your vitamin D levels checked.

Pelargonium

However, if you do get a cold then Pelargonium (derived from the roots of a South African geranium) is extremely effective.  Pelargonium has antiviral and antibacterial properties, it boosts immune cell activity and neutralizes infections, it also stops bacteria from sticking to cell walls.  Pelargonium helps clear mucus quickly which helps in the treatment of sinusitis, laryngitis, sore throat and simple bronchitis.

Take it as soon as you notice the first symptoms, and continue for 3 days after symptoms have disappeared.


Feeling Down?

Lots of people are prone to feeling down in the winter months.  Cold, wet weather doesn't help much, but there are things you can do.  My favorite, and one I recommend wholeheartedly is 5HTP.

5HTP stimulates the production of brain chemicals such as melatonin, serotonin, and endorphins, all

St. John's Wart

involved in mood regulation.  5HTP provides  the building blocks necessary for boosting serotonin production, this means it tends to be more effective and quicker acting than conventional antidepressants.

St. John's Wart or the sunshine herb, is also good for lifting moods.  Similar to traditional antidepressants, St. John's Wart affects the levels of neurotransmitters like serotonin in the brain.



ONE WORD OF WARNING:  YOU CAN NOT TAKE EITHER OF THESE IF YOU ARE TAKING AN ANTIDEPRESSANT

Insomnia:

There is a reason for sleep deprivation being used as a form of torture.  Anyone who has ever suffered from insomnia knows just how harrowing it can be and how far reaching the consequences.  Sleep is necessary for both physical and mental health.

Valerian

5HTP can also help with sleep as it helps in the production of melatonin.  But if you find that 5HTP doesn't help, then you can try melatonin supplements.  Melatonin regulates the night and day cycles.  Which makes it really good for business people that travel a lot and have to cope with jet lag.  Darkness causes the brain to produce melatonin, signaling the body to prepare for sleep.  If you decide to try melatonin supplements, you must take it at bedtime and your bedroom must be completely dark.  My advice is to start with a low dosage, 2-3mg before bedtime - one known side effect of higher dosis is being in a really bad mood!

Valerian is another option, it contains a number of unique substances that help reduce stress and anxiety.  Valerian increases the levels of gamma-aminobutyric acid (GABA) which is a chemical that calms the brain.  Valerian has been used to help with insomnia, anxiety and nerves.

So, before popping pills try some natural remedies!

Note:  Everything here is talked about in supplement form, I have not put images of supplements so as not to give visibility to commercial brands.

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

Probiotics from the supermarket, are they worth it?

Gut microbiome is in vogue at the moment.  It turns out the state of our gut bacteria is a lot more important than we knew.  We now know our gut microbiome is linked to weight gain, mental health and even ADHD in children.  It is also thought that most autoimmune diseases start in the gut, so it is actually a good idea to start looking after all those good bacteria.

A recent study published in the European Society of Cardiology has even linked certain gut bacteria that break down the nutrients in eggs, dairy and red meat to cardiovascular disease.  So what else can harm your gut bacteria?

Well, there are several things that can knock your gut bacteria out of sync and you really need to think about helping them back to health or spoiling them to keep them healthy.  Dangers to gut bacteria are:

• Antibiotics
• Everyday products such as; mouthwash, aspirin, antacids, painkillers and laxatives
• Chlorinated drinking water
• Pesticides and herbicides
• Antidepressants and sleeping pills
• Selective Serotonin Reuptake Inhibitors (SSRIs)
• Altered fats in food products
• Increased consumption of carbohydrates
• Anti-cholesterol drugs

To name a few causes.

There are however, a whole load of products you can buy at the supermarket that claim to replenish or nurture your gut bacteria, most can be found in the cold section by the yogurts, and we all know that plain yogurt is meant to be good for you if you have an upset stomach, so it's a pretty sensible place to put them.

But are they really worth it?

The Team at the BBC "Trust Me, I'm a Doctor", have done a little experiment to see if mass produced, shop-bought probiotics really work.

In order to do this they assembled 3 groups of volunteers (10 in each group) from Inverness and NHS Highland, Scotland, with no previous existing health problems. 

Over a period of 4 weeks, Group 1 was given a daily probiotic drink found in any supermarket.  These probiotic drinks contain a particular strain of bacteria that can survive the acid conditions of the stomach.  It is usually lactobacillus and/or Bifidobacterium.

Group 2 were given Kefir, a fermented milk drink from the Northern Caucasus mountains near the Black Sea between eastern Europe and western Asia.  Kefir is a fermented drink usually made from goat or cow milk and kefir grains.  Kefir is known to contain a variety of bacteria and yeasts, as do other fermented foods such as soy sauce, kimchi and sauerkraut.

Group 3 was given a diet rich in prebiotic fiber - prebiotics are essentially oligosaccharides or carbohydrate fibers that feed our gut bacteria and help create a friendly environment for them to flourish in.

This group's diet contained the equivalent of 7g of inulin, a specific prebiotic fiber, every day, in the form of leeks, chicory, Jerusalem artichokes, garlic and onion.

Before starting the study, all the volunteers had their statistics taken down, weight, height, body composition, etc..

After four weeks, all the volunteers were re-measured and had their stools and urine tested too.  The findings were as follows:

Group 1 and their probiotic drinks from the supermarket, did not show any significant changes in their gut microbiome.  A small change did occur in one family of bacteria, lachnospiraceae, identified as being beneficial to weight control, but the change was not significant.

Group 3 on the inulin diet did see a significant change in bacterium, faecalibacterium, which is known to help with maintaining general good gut health.

These bacteria produce butyrate, a metabolite that feeds the cells of the colon.  It is also known that they are helpful in inflammatory bowel diseases such as Crohn's.

Group 3 didn't see any changes in physical statistics, no one lost weight, for example.

Group 2 and their kefir drink was the group to show the most change.  In comparison to one bacteria in Group 1, the Kefir drinkers showed changes in several bacterial groups known to be helpful for gut health, especially lactobacillales.

This bacterial group is especially helpful to lactose intolerant people and other suffering from traveller's diarrhea.  So always good to have on hand.

So, there you have it.  Go for the Kefir and the veggies.  Probiotic drinks certainly won't do you any harm but you'll get more from the others.

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

More than just taste.

We all know about taste buds, they are small clusters of cells, specialized proteins we call "receptors" on the tongue and the roof of the mouth.  These taste buds detect 5 basic tastes: bitter, sweet, salty, sour and umami (savory).  On average we have about 10,000 taste buds on the tongue, each one is made up of 50 to 150 taste receptor cells.

One of the roles of our taste buds is defense, to stop us eating things that are off, or might harm us in some way.  The receptors on the tongue send signals about the food and it's flavors to the brain, which decides if you should swallow or not.

Nothing new here...

Except researchers have recently found that taste buds may play an important role in protecting us against disease.  They have found taste receptors in organs throughout the body, from the brain to the lungs to the bladder...

As I said above, taste buds detect 5 basic tastes, but the receptors that have been found in places other than on the tongue have much more complex roles than just detecting these basic tastes.

The theory behind the role of taste receptors in other areas of the body is one of immune response, that is the body's reaction to foreign invaders such as bacteria.

The taste receptors on the tongue send signals to the brain, however the taste receptors in other areas of the body send signals to nearby tissue and organs instead of sending the signals to the brain.  They do this to set off a physiological response in a localized area.

For example; scientists at the University of Iowa discovered that the cilia (hairlike structures found

 in the airway that help eliminate harmful particles) have BITTER taste receptors on them.  To the brain, bitter means unpleasant and receptors have evolved to recognize potentially harmful chemicals that have a bitter taste.  Recent studies have found that when the receptors on the cilia recognize the bitter taste they activate the movement of the cilia to increase speed and trigger and immune response to kill the intruding bacteria in seconds or even minutes.  Much faster than with immune cells that can take hours, days or even weeks to create antibodies.

In other organs such as the lungs, bitter compounds are detected by receptors that recognize them as certain compounds secreted by bacteria.

Bitter is definitely the chief "taste", we have 25 different types of bitter taste receptors on the tongue and around the body, and only one type of taste receptor for sweet, salty, umami and sour.

These bitter receptors have been found in the brain, nose, sinuses, windpipe, heart, breasts, lungs, small intestine, colon, testicles and urethra.

People who are very sensitive to bitter tastes, and avoid bitter foods could have better immunity, as these receptors will detect harmful bacteria more efficiently and trigger the response to kill it much more quickly.

The fact that these internal taste receptors have been discovered to have a more protective role means that there may be a way to help patients who are vulnerable to lung infections.  Studies suggest that people who have a strong response to bitter tastes, have a more powerful immune response against Pseudomonas aeruginosa infections (Pseudomonas aeruginosa is found in hospitals and can cause skin infections, high temperature, blood infections and chronic sinusitis) and stronger clearance of the bacteria, this means that when they get and infection such as sinusitis, it will be less severe.

This information could lead to new treatments in upper respiratory tract diseases.

SWEET receptors have been found to have different roles, for example, those found on cells in the intestine are believed to be involved in the secretion of insulin from the pancreas.  So, there is still a long way to go, but this is just another example of how connected everything is within the human body and how it is all focused on helping you stay healthy.

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

How much protein is enough?

Protein... organic compounds made of up "building-blocks" or amino acids.  Protein has a number of functions in the body, it is mainly thought of as the building material for your skin, bones, muscles and other tissues.  When damage happens within the body, it is protein that is needed to rebuild the affected area.  This also means that it is essential for growth.

So, as you can see protein is a very important part of our diet.  However, just how much protein do you really need?

Low carb - high protein diets are very fashionable at the moment, and you will often find advice saying that you should include protein at every meal, which brings up another huge question:

Where do you get protein from?

Well, the first thing that tends to spring to mind when talking about protein is a nice juicy steak, chicken, fish, eggs... etc...

But let's go back to the first question, how much protein do you really need?

The Recommended Daily Allowance (RDA) for protein is set at about 0.75 - 0.8g per kilogram of body weight.  This means that if you are a woman weighing around 58k you would need 43.5g of protein per day.  Or a man weighing 75k you would need 56.2g of protein per day.

I you think that an average steak weighs about 225g ... then you may just come to the conclusion that we are eating way too much protein, and you'd be right.

In fact even the RDA for protein is way too high and a new lower figure of 0.6g per kilogram of bodyweight would be enough.  However, this is a generalization as there are different groups with different needs.  Children, older people, pregnant women, athletes and anyone recovering from surgery would need more protein.  But that would mean about 1.5 - 2g of protein per kilogram of bodyweight per day.

Too much protein can lead to certain problems such as weight gain, reduced liver and brain function, high cholesterol.  Too much protein can lead to your body producing too much ammonia, a toxin that your liver makes turns into non toxic - too much protein over a prolonged period means your liver can become over worked.  Too many toxins in your body can lead to a decline in brain function.  However it is hard to tell from the available information if they are talking about animal or plant protein or both.

As I said before we tend to think of protein in the animal form, but we also get protein from vegetable sources such as spinach, kale, broccoli, cauliflower, mushrooms, parsley, cucumbers, green pepper, cabbage, and tomatoes, for example.  And other sources such as legumes, dairy products, nuts and whole grains and fruit.

If we also throw into the equation that the agricultural sector is the world's second largest emitter of greenhouse gas thanks to the methane produced by livestock, then you might want to do yourself - and the planet a favor; switch to much more plant orientated diet.

Some like to call this a "flexitarian" diet which means less animal products and more plant foods.  Many people have become vegetarian or vegan over time, but this isn't always appealing to everyone, but there are ways you can lower your animal intake and up your plant intake.

Some families are already adopting the "meatless Monday" approach, or others who just have fruit or vegetables for dinner and have their animal protein at breakfast or lunch.

But you don't need to worry about falling short of your protein intake.  Many other foods on our weekly shopping lists are full of protein:

Food:                                                               Protein Content (g)
Slice of toast with butter                                             3.7                        
Large bowl of porridge with milk                             14.7                      
Banana                                                                         1.2
Apple                                                                           0.6
Salad and tomatoes                                                      1.7
Greek Yogurt                                                               8.6
Frozen Peas                                                                 5.5
Potatoes                                                                       3.1
Mushrooms                                                                  0.6
Peanuts (28g)                                                               6.7
Almonds (28g)                                                             6.0
Tofu (140g)                                                                 11.0
Blueberries (1 bowl)                                                     1.10
Apricots (1 fresh)                                                          0.49
Dates (100g)                                                                  2.50
Broccoli (1/2 cup)                                                          2.0
Spinach (1 cup cooked)                                                  5.0

Another swap to reduce your animal produce intake is to swap cow's milk for other milks: almond milk, oat milk, coconut milk, rice milk, walnut milk, etc.

By all means, eat meat, fish, chicken, eggs, etc.. but one important piece of advice; when you look at the food you are about to eat, make sure there are more vegetables than anything else on your plate.

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 Superfoods of 2017

Superfoods of 2017, it's a bit like the Oscar's.  "And the SUPERFOOD of 2017 goes to...!"

But what is a superfood and do they really exist?

Well according to the Oxford Dictionary, a superfood is a food considered especially nutritious or other wise beneficial to health and well-being.  Well, I think that pretty much has all fresh produce covered...

You see, I believe that fresh, natural foods are all superfoods.  However, marketing companies would like us to believe other wise, why?  Because that's how you sell stuff.

Every year there is a new "trend" something that has been found to offer something we didn't already know.  I don't actually think this is a bad thing, the more knowledge we have the better choices we can make.

2017 isn't going to be any different, well except for the insects.  So here is the all new superfood list for 2017, with all those "delicious" foods you didn't know you can't live without.  I leave it up to you to decide which ones you choose to incorporate into your diet.

1.  Avocado Oil.  Avocados are amazing, they are packed full of healthy fats that we all need in our diets.  Last year eating the "stone" was a trend, this year it's the oil.  Avocado oil is full of nutrients such as vitamin E which is very good for you skin.  So don't be afraid of the avocado.

2.  Red Algae.  This has me intrigued.  Described as "bacon flavored seaweed", I am definitely going to have to try this.  Red algae is full of vitamins and minerals and lots of antioxidants, but the main benefits of this sea plant are its ability to promote healthy circulation in the body, regulate blood sugar levels and lower bad cholesterol.  It is very high in fiber and is a rich source of calcium and magnesium so good for bone health.  It is also full of antioxidants that nourish your immune system and your skin.  And if it really does taste like bacon then even better!

3.  Macadamia Nuts.  Nuts are very important in our diets and these sweet tasting ones give a huge energy boost.  They are also powerhouses of vitamin A, iron, zinc and calcium.  But don't go overboard.  Just a few a day as a snack are enough.

4.  Kakadu Plum or Gubinge.  A tart and tangy fruit from the northern end of Australia, which supposedly contain 100 times more vitamin C than an orange...  Apparently it has been identified as the single natural food source with the highest vitamin C content on the planet.  That's 3000mg of vitamin C per 100g of fruit.

5.  Buckwheat Noodles.  Don't be fooled by the name, there is no wheat here and these noodles are perfectly adequate for celiac sufferers.  However, these noodles also aid digestion and reduce the risk of diabetes.

6.  Coconut Sugar.  Well I guess if you are going to have sugar it had better be coconut sugar.  It isn't just sweet, coconut sugar also contains vitamins, minerals and has added iron and zinc.

7.  Maca Powder.  A powerhouse of vitamins with large amounts of vitamins B, C and E, calcium, zinc and iron.

8.  Goji Berries.  These are "back", they were very trendy a few years ago for supposedly making you lose weight but soon disappeared but they do have a certain following thanks to the amount of vitamins and minerals they contain.  Iron and vitamins A, C and B2 are in abundance.

9.  Tilapia.  If you haven't heard of it, this is a fish.  Apparently eating tilapia boosts your metabolism, promotes strong bones, prevents arthritis and is anti-aging.

10.  Bone Broth.  A staple that has been around for centuries and is very undervalued.  It is full of essential minerals and protein and collagen, so a great immune booster and anti-aging aid, also really nice on cold winter evenings.

11.  Insects.  Ok, this is one you won't find me trying unless it is a matter of life or death, and even then I might have to think about it.  They are a sustainable food source, just 100g of crickets contain 214% more protein than 100g of chicken breast...  hmmm... ok.... but the legs!!!!!

12.  Offal.  Well this is another one that I can't deny the benefits but I still can't stomach it.  Offal, think beef and pork hearts, liver, brain, kidney and other organs... These are, however, full of amino acids, omega-3 fatty acids and vitamins, iron and essential anti-oxidants.  Another plus for offal is it is cheap and you get a lot for your money.

13.  Goat Meat.  I could try this.  Less fat than beef, pork and lamb and higher in iron.  Goat meat is already a staple food in many parts of the world such as south Asia and the Caribbean.  It also makes a nice change.

14.  Pea Protein.  Protein is good, it repairs things and aids growth.  Pea protein is dairy and gluten free so a sure thing for vegans and celiac sufferers.

15.  Raw Cacao Nibs.  I've never found these very exciting to be honest.  But having said that they are high in iron, fiber and magnesium and mixed with other ingredients can make a healthier dessert than using normal chocolate.

16.  Black Bean Pasta.  Now that vegetable pasta is a thing, you can add to your variety with the black bean variety.  This type of pasta is higher in protein and fiber than normal pasta.

17.  Turmeric.  Turmeric is carrying on its trend from 2016... summing up because it is just so amazing I already wrote a post just about this; anti-inflammatory, antidepressant, antioxidant, improves brain function, lowers the risk of heart disease, helps prevent cancer, may be useful in preventing and treating Alzheimer's Disease, helps in the treatment of arthritis, anti-aging agent... need I say more?

Here's to a healthy 2017.

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

What's your goal?

First off, happy New Year to you all and I hope you had a wonderful holiday season.

Now I'm sure there are quite a few of you out there who have set your New Year's resolutions and many will have "lose weight" included on the list.  So, if you are one of those, here is something worth thinking about.

For years many doctors, health services and even nutritionists have advised people not to get too ambitious about their weight loss goals out of fear of failure and people feeling frustrated and giving up.

However, new information from a study on 24,000 dieters says different.

According to this new study, those that set the toughest goals shed almost a fifth of their body weight - approximately double that of the dieters who set lower goals.

Public health guidelines suggest that dieters set a "realistic" goal of losing around 5-10% of their body weight at the beginning of their diet.  However, obesity experts are asking for these guidelines to be changed.

The study was reported in the Journal of Human Nutrition and Dietetics, and was based on 24,000 members of Slimming World with a Body Mass Index (BMI) of at least 30 - meaning they were in the obese category and were all attending weekly group support sessions while on the diet.

The realistic target participants (less than 10% of their body weight) did achieve their goals and on

average lost 11% that's about 11.3 kilos for a person who weighs about 101.6 kilos.

But, the participants who set the highest goals lost almost twice as much overall - an average of 19% over a year, or 19.5 kilos.

With the obesity epidemic threatening to not only ruin people's health but also bankrupt our health services, maybe a revision of the guidelines is in order.  This new research suggests that instead of protecting obese people from disappointment, health workers should be encouraging them to go all the way and achieve their life long goal - whatever that may be instead of going half way.

My advice is to set a high goal and then pin point smaller goals along the way that will help you achieve your ultimate target.  A long the way when you reach a smaller goal you can give yourself a reward to motivate yourself to keep going.  Try not to make these rewards food orientated, but something pampering that will keep you focused.  For example, a new item of clothing or a manicure or a spa day... I'm sure you can think of something you would appreciate for having achieved one of your goals.

Another good idea is to lose weight with a partner.  If you have a friend, partner, spouse who also needs to lose weight then team up!  You can give each other support and help when willpower is flagging.

I don't believe in cheat days as you can get seriously lead astray and end up doing more damage than good but,  remember, if you give-in and cheat because you just can't resist it; don't worry, just get right back up again.  Don't blow a whole day on one donut.  Don't think that just because you caved and had a biscuit with your coffee at the office, doesn't mean you can then forget the diet for the rest of the day.  So, you had a biscuit... ok, fine, now have a salad for lunch and a light meal in the evening.  Just get right back up again and keep going.

Visualize your target all the time and enjoy your rewards along the way - you will get there!

You may also be very surprised at how far you go.

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