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