Eating Healthily Doesn't have to be boring

We are what we eat... or so the saying goes, and I agree whole heartedly with this.  Unhealthy diets cause disease, be it type 2 diabetes, heart disease, metabolic syndrome or even cancer.  Unhealthy foods cause disease; junk food, sugary soft drinks, processed "foods" all contribute to the weight gain, obesity and the onset of the aforementioned diseases.

However, quite often the people who come to see me because they need to lose weight not just from an esthetic point of view, but for health reasons all have the same look in their eyes... fear.

We humans are creatures of habit, we tend to be set in our ways and the mere thought - however fleeting -  of having to change one or more of their habits, or having to stop eating one of their favorite foods causes such fear they would prefer to not even contemplate it.

Also, the minute the word diet comes up in conversation and most people envisage broiled chicken with lettuce or grilled fish with not much else.  "Dieting" is associated with depriving oneself of everything deemed delicious and eating uninteresting, boring and unpalatable foods.

But it doesn't have to be that way.

Two very important pieces of information have come to light recently.

1.  FAT has been found to be good for you.
2.  The real killer is SUGAR.

Yip, everything you were told for decades was wrong.  Sugar and refined carbohydrates are the real killers and fat has been unjustly omitted from our diets for years and years.

So, if we take into account that there is a huge obesity epidemic which is stressing the national health services due to the serious diseases that are brought on by being overweight or obese; type 2 diabetes as I wrote recently is singlehandedly bankrupting the NHS in the UK.  We also need to take into account that type 2 diabetes can be improved beyond belief in the majority of cases and even cured in some cases, simply by removing refined carbohydrates from the diet.  Removing refined carbs mean people lose weight.  Losing weight reverses the effects of type 2 diabetes, among other diseases.

And here we are back to the broiled chicken and lettuce... or are we.

Eating healthy, home cooked food can be so delicious.  There is no reason to have a boring diet if you want to lose weight.  What you really need is to change the way you THINK about food.

Food should be tasty, delicious and filling.  You shouldn't feel like you are missing out.  You also need to adjust your mind set.  When you look at what you are about to eat ask yourself these questions;  What does this food do for me?  Does it nourish me?  Will I feel good about it afterwards?

One of the best examples of healthy but tasty food is Dr. Michael Mosley's Blood Sugar Diet.  Anyone, whether you have a problem with blood sugar or not should be eating this food.  It is healthy and delicious and a great way to start a seriously healthy change to your diet.  I don't usually do reviews, but Dr. Mosley's 5:2 Diet I have reviewed and it is another common sense diet that has done wonders for many many people.

However, the Blood Sugar Diet I am not going to review as such, and if you don't want to read the book I suggest that you do buy the recipe book, written by his wife Dr. Clare Bailey and Dr. Sarah Schenker.  Buy it!  Cook from it!  Give to everyone you know as a gift this Christmas!

The recipes are easy and very tasty, you have breakfast ideas, lunches, snacks, evening meals, main meals even curries!  My own 16 year old daughter who has always says she hates spicy food, LOVED the chicken biriani with cauli rice.

You will not even know you are on a healthy eating plan... which is why I was so distraught this morning to find that my dog had eaten the book... oh well, I'll have to get myself another one!

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

Weight gain in the menopause...

Menopause... who needs it, right?  Believe me I could well do without it.

One of the many problems when we women reach that stage in life is weight gain.  Unexplained and unwanted weight gain.  You have just spent most of your life trying to understand and love your body and all of a sudden it's all out of control again.

Jeez... it's tough.

Unfortunately for women our hormones and fat cells are closely linked in a complex web which is responsible for metabolism, appetite, digestion, heat regulation and detoxification.  This web is extremely difficult to regulate and any destabilization results in symptoms such as food cravings, hot flushes and of course, weight gain.

We need to make sure this intricate web is working harmoniously so that it remains stable.  There are many links between hormones and fat but one critical link is the connection between insulin, metabolism and body fat.

The human body has three primary hormones: insulin, adrenaline and cortisol.  Adrenaline and cortisol are stress hormones and insulin, as you already know, regulates blood sugar levels.  Stress is one of the most damaging things our bodies have to cope with.  So, if on top of stress our diet is high in processed foods, carbs and sugars, then our bodies will become insulin resistant - a recipe for disaster.

Life is stressful, and if your body is out of sync with one primary hormone then it will have difficulty producing the necessary levels for secondary hormones such as estrogen and progesterone.  Most of

us eat way too many carbohydrates, sweet and processed foods and not enough healthy fats.  If you have too many sweet foods in your diet or if you are living off carbs in the hope of less fat in your diet meaning less weight... then your body will become insulin resistant or at the least insulin sensitive and this means you body will convert everything it can into fat.

Weight gain can often be associated with estrogen levels.  The fluctuation of this hormone during perimenopause and it's relation to other hormones such as progesterone that can cause problems in maintaining the body's balance.  Here's a fact... fat cells can produce estrogen.  So your hormone depleted body stores fat as a precaution in case it's estrogen levels get too low, it will use the excess fat as a source of estrogen.

If on top of all this you have other conditions such as bone loss, stress or your diet doesn't have enough healthy fats in it, then your body will be even more likely to store fat as a safe guard.

As our hormones fluctuate so does our mood.  Our patience flies out the window and we can sometimes feel as if the whole world is against us or we turn into a fire breathing dragon from one innocent "Hello"!  Our emotions are at a very sensitive level, and if you have been an emotional eater in the past then at this stage of life it could get even worse.

If you find you are craving for "naughty" foods that you would only eat occasionally before, you might want to stop yourself and think about why you want that piece of cake.  Are you really hungry?
Many women when they reach menopause find themselves living alone... their children are off doing their own thing or away at university.  Their husbands are at work all the time or maybe they are single.  Quite often women feel lonely and turn to food for comfort... trying to fill a hole inside.  Maybe it's time to reflect on what you do every day.  Do you like what you do?  Do you need to change your job?  Maybe it is time to do something you have always wanted to or even start a new hobby.  Think about what gives you more... pleasure from something you enjoy or extra pounds from too much cake?

On of the most important things in life is to embrace who you are and the stage your are in.  If you go into menopause hating it, then it will probably be a terrible experience.  Open your heart and mind to it, embrace it and yourself.  Take a long look at how much stress is in your life and how you can make changes that will reduce stress, make you happier and how you can improve your diet.

Kick out the high sugar, processed foods and carbs and embrace healthy fats such as olive oil, avocados, nuts and seeds.  Make small and achievable changes that give you happiness and satisfaction and work towards a goal.

Make YOU your priority.

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

Why do we so often regain weight we've lost?

There is a LOT of confusion and too much information (if that's even possible), about diets, dieting, losing weight, yo-yo effect, putting it back on and then some... etc, etc, etc..

Yes, lots of people go on a severe, calorie restrictive diet and lose a load of weight, reach their goal, stop the diet and put it all back on again.  How many times have you heard this?

Well there is a "kind of explanation", that gives a lot of insight into why this happens but doesn't actually give a solution to the problem.  Take the Biggest Loser as an example.  Reality show from USA, and probably exported to several other countries along with Keeping Up With The Kardashians (America, you could have kept that one to yourselves).  I, personally, have never seen a single episode of The Biggest Loser (or Keeping Up With The Kardashians for that matter), I'm not a reality show type of person.  The Biggest Loser is a good example of failed weight loss and has been used by Dr. Kevin Hall for his study of failed weight loss over a 6 year period.

All 14 contestants from season 8 of the show, were monitored by Dr. Kevin Hall, a metabolism expert at the National Institute of Diabetes and Digestive and Kidney Diseases.

In the six years since season 8 of the show aired, almost all of the contestants including the winner, Danny Cahill who managed to lose an incredible 108,4kg on the show, have put the weight they lost back on, and in some cases even more than they had started out with.

What Dr. Hall found is that the human body will fight to get back every gram of weight lost in restrictive diets, even over the course of long periods of time, as much as years.  He says this is due to long-lasting changes to how the body processes calories.

Each and every one of us has a "resting metabolic rate" which shows how many calories we burn while at rest.  Prior to participating in the show, the contestants had normal metabolic rates for their size - albeit dangerously overweight.  What he discovered was that after the 13 weeks of intense exercise the participants were subjected to during the program, their metabolisms had SLOWED dramatically.  This means that even though they were all considerably thinner, they were burning hundreds of calories LESS than someone of that size would be expected to burn.

The doctors who were looking after the participants had anticipated that this would happen, however what they hadn't expected was that their metabolisms would still be slower six years later, and were getting progressively slower with time.

This slowed metabolism makes it a lot easier to put the weight back on.  After the show, the contestants also had near zero levels of Leptin - the satiety hormone which signals the brain that we are full and can stop eating.

So, the combination of a slow metabolism and low leptin levels basically amounts to hunger cravings that are extremely difficult to resist.

Also, The New York Times reported (although I would prefer a scientific quote on this), that the human body appears to have an "ideal weight" pre-programmed in - one it is easy to maintain - and will fight to restore that weight, even when the person diets like crazy.

This is in part true.  I do not believe that the body has an "ideal weight" pre-programed into it and that some people's pre-programed weight is to be obese.

What I DO believe is that the human body was made to resist famine.  Our ancestors lived in tough times where food was scarce.  If our hunter-gatherer ancestors were "lucky" enough to kill some form of protein they would have to eat all of it as quickly as possible as there was no way of storing it.  Also the human body 10,000 years ago didn't have an abundance of food available, so it held on to everything it could get "just in case" it had to go without for a while.

This is like animals fattening themselves for winter when food is more difficult to find.

However, our human bodies have not evolved in 10,000 years, they are still programmed for famine when we live in times of abundance - at least in the Western World.  But our bodies still hold on to everything "just in case" we have to go without.

Therefore, people who overtime become overweight or obese and then go on a massive crash diet with high calorie restriction and intense exercise programs, throw their bodies into a crisis of believing the famine is here and they need to hold on to everything they can get and if possible those bodies will do everything in their power to return to the pre-diet weight to avoid the famine.

This could be the reason why the contestants' metabolisms were still affected 6 years later and they were gradually piling the weight back on.  It is a very frustrating scenario for anyone who has made the huge effort to lose vast amounts of weight.

This is why I am all for the marathon and not the sprint.  Losing weight gradually, over a longer
period of time which gives the body AND THE BRAIN time to change too.  Please understand that any weight loss program also involves a change in mental attitude.  It should also be a lifestyle change and not just a temporary change.

If you try and make too many drastic changes too quickly your body will probably think it is being attacked and go into panic mode.  This will stop effective weight loss and will also produce stress and inflammation in the body - neither of which you will want to happen.

So, take it slow, love yourself and start by treating yourself well, eating healthy nutritious foods and taking regular exercise that you can gradually build up and turn into a habit.  Your body will love you right back and will respond in kind.

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

Mind and body

Obviously I spend everyday trying to find that magic "thing" that can help people lose weight and improve their health.  But for some people the mere thought of having to restrict food intake or just the mention of THAT word, means they give up before they've even started.

And I get it... I really do.

They good news is that there is more and more information arising from more and more studies that gives us an insight into how our bodies work, how food affects our bodies and how we can make changes that benefit us.  Each person is different, each person reacts in different ways to foods.  This is why I find that finding out a person's food intolerances really helps.

But it isn't just what foods you are intolerant to.  It's about making life changes, it's about understanding your body and in the case of overweight people, it's understanding how you got that way in the first place and how differently your MIND works to other leaner people.

You see, when changing your diet for any reason; intolerances, weight loss, allergies, illness, etc., your whole body is involved including your brain.  I quite often tell my patients, yes, I can help you to lose weight, but unless you change your attitude towards food, you'll just put it back on again.  If you don't make the psychological changes and see food for what it is... fuel for your body, then you probably won't get very far.

Quite often patients will complain about how much they miss a certain food that they are intolerant to and therefore not allowed to eat for a certain length of time.  This is normal, the minute you tell someone they can't eat or drink when they didn't even consume it habitually.  This is your brain saying that seeing as you aren't ALLOWED to eat then you WANT it, when you wouldn't usually.

A new study has shown that it seems that people who are overweight react differently to real food and inedible images of foods when shown on a computer screen.  The researchers tested lean people's decisions to food choices in the form of images, and found them to be very similar to those of overweight people.  However, the results changed considerably when instead of being offered limited choices, they were confronted with an all-you-can-eat buffet of REAL FOOD which included both healthy and not so healthy dishes.

While both lean and overweight volunteers were equally attracted to "tasty" foods, the overweight participants were more likely to eat the unhealthy, fattening dishes.

The lead researcher from Cambridge University, Dr Nenad Medic said,

"There's a clear difference between hypothetical food choices that overweight people make and the food they actually eat."

Although overweight people KNOW which foods are less healthy than others and admit that they wouldn't necessarily pick them, when the food is in front of them, they will choose the less healthy option.

"This is an important insight for health campaigners as it suggests that just trying to educate people about the healthiness of food choices is not enough.  The presence of unhealthy food options is likely to override people's decisions.

"In this respect, food choice does not appear to be a rational decision - it can be divorced from what the person knows and values."

This is actually really important information.

I remember back in 2008 when I had my own food intolerances analyzed.  I had just had my son a few months previously and had put on quite a bit of weight after having him.  I followed the diet to the letter and lost all the weight in 2 months.  But, I remember saying to the doctor treating me, "I miss chocolate soooooo much, I wish I didn't crave sweet things.  It would be so much easier!"  He smiled at me and said that those craving would pass - in a year or two!

I remember almost feeling defeated at that moment.  Was there a point to trying for so long?  Isn't life too short?

Well, even though I have reintroduced most of my intolerant foods (except soy), I still, to this day, do not mix my carbs and my proteins.  The weight I lost has stayed off and almost 8 years later I can honestly say... I don't have chocolate cravings.  Yes, I have cravings for other sweet foods, but I don't have chocolate cravings - part of the battle is won.

However, researchers in Denmark have discovered that if you stick to a diet or a new way of eating such as kicking your junk food habit, eating clean, or not mixing carbs and proteins, going vegan... which ever it is that works for you, for at least a year then you can CHANGE your appetite governing chemicals.

Our bodies were developed for famine and in the western world at least, there is food on offer constantly 24 hours a day, 7 days a week.  When we "diet" or restrict our food intake, then quite often our body's response is to store what little it does get, then when you eat "normally" the body continues to store just in case you decide to restrict it again.  This is the boomerang effect of dieting and then putting the weight back on after and then some.

In the Danish study, obese people who shed an eighth of their weight in an intensive diet, and hold it off for a year saw dramatic changes in the chemicals governing their appetite.  Signe Sorensen Torekov, associate professor of biomedical sciences at the University of Copenhagen where the study was carried out said;

"It is very difficult to fight the hunger, it's like a drug you're fighting against.  This would have been an excellent mechanism 50 years ago, but the problem now is that we have so much food available that we can eat all the time.  We were able to show that you shouldn't give up.  If you're able to keep your weight down for a year, then it shifts and it becomes easier."

I stuck to not mixing carbs and proteins because I found that I felt better for it, even after reaching my goal weight.  I found that digesting large meals isn't a problem and whereas in the past, I would often prefer sweet foods over healthy foods, my relationship to food has changed.  Now I think before eating or preparing food.  I think about how food nourishes the body, helps to heal it and how it gives it energy.  Think about what you have chosen to eat and what it can do for you... a sugar laden piece of cake isn't going to do much for you in the long run.

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

Look after your man

This one is particularly close to my heart.  My father has struggled for years with his weight and, as a consequence, his health.  He is obese, has type 2 diabetes, early stage heart disease and is on a huge amount of medication.

I think that what upsets me the most is his apparent lack of wanting to help himself.  His wife does everything she can to keep him on a healthy diet, but he views going out to a restaurant as an excuse to not eat healthily - problem is, he eats out a lot.

Thing is, men tend to look after themselves a lot less than women.  Stress is a big problem and men tend to deal with this a lot harder than women.  My own husband will reach for the ice cream when stressed, for others it's a packet of biscuits or chocolate, or a few pints down the pub with his friends.

Jeremy Clarkson hit the papers this week for his unsightly pot belly while filming his new TV show. Thing is, that kind of fat around the middle is far more dangerous to your health than being obese all over.

Subcutaneous fat around the thighs that is more prone to women is a "healthy" fat.  It doesn't move, it just stays there and is difficult to shift.  However, belly fat sits behind the abdominal wall and is free to move around the body and it's this kind of fat that can clog arteries and cause heart attacks and strokes.

42% of men die before the age of 75, compared to 26% of women, men are also 60% more likely to develop cancers that affect both sexes, and 70% are por likely to die from them.

So what can you do to help your man, with or without him realizing?

If your husband or boyfriend is overweight and has an allergy to all things healthy and even refuses to admit he has a problem:

"My blood sugar levels are stable and within their normal parameters", my father stated on Saturday...

"And so they should be," I answered, "You're on medication for that, if they weren't within range while medicated then I'd be driving you to the doctor's not back to your hotel!" I almost screamed desperately.

Men are extremely competitive, so try exercising together.  Exercise is important for everyone, whether you are overweight or not, so it will be good for you too.  If your partner is very overweight then you might like to start with something simple like walking and gradually build up in distance and speed.  Adopt a dog, having a reason to go for a walk will actually make him get off the sofa.  If he likes going to the gym then buy him some new funky workout gear, it might motivate him to show it off! Also, recent British study of 3,500 couples working to reduce their risk of heart disease found that the men that worked out more and saw higher rates of improvement in their health, worked out with a partner.

Quit sugar and refined carbs.  Let's face it, the majority of us love a biscuit with out tea, or a dessert after a nice meal, but the fact is that there is so much hidden sugar in foods nowadays that most of us don't even realize how much we are consuming.  Change white bread to wholegrain and eat as little as possible.  For example, only have toast for breakfast twice a week - maximum.  The other days have fruit, not juice, or a protein breakfast.  Omelettes are great in the mornings.  Don't forget avocados either, these are a great source of healthy fats and fiber, so pack those in to your diet.  Put less sugar in cakes, if you bake, and use a smaller teaspoon to add sugar to drinks if you can't get him to switch to stevia.

Don't have bread and/ or potatoes with every meal.  I don't even have bread in the house.  Nowadays there are loads of healthier options that you can substitute.  Cauliflower is really in fashion at the moment, you can use it to make pizza bases, rice and other side dishes.  It's even great roasted with garlic and olive oil!  Love mashed potatoes, you can sub them for mashed butter beans, for example.

Eating more fruit and vegetables is really important for health and not just for your waistline.

Take and unflattering photograph of him and stick it on the fridge door.  A friend of mine had a small pig "toy" that oinked when the fridge door was opened and the light came on!  Hey, you never know, it might work as a deterrent.

Big often isn't better.  Big plates, big glasses lead to bigger portions.  Use smaller plates and when it's just the two of you, smaller wine glasses too.  Using a smaller wine glass means consuming 125ml instead of the 250ml bigger ones.  This will cut your partner's alcohol intake by  half and the calories too.  A small glass contains 106 calories while a larger one is closer to 252.

Supplement with Omega 3.  Omega-3 fats are found in oily fish such as salmon and also in walnuts.  They have great anti-inflammatory properties which have been shown to lower type 2 diabetes risk by 33%.  You can also take them as a supplement - krill oil is best as it is water soluble so much easier to assimilate by the body.

It also seems that shorter holidays are better for you than a two week break.  Studies have shown that a two week holiday can compound stress levels.  It seems that preparing for a long break and then trying to catch up afterwards can be just as stressful as not having a holiday.  It would appear that one long weekend break every 6-8 weeks, and evenly spaced one-week holidays throughout the year are healthier.

Above all, don't mention the word DIET.  Men believe that women go on diets and that dieting is unmanly.  Make it a lifestyle change for better health and there are loads of ways to improve both your diets by being adventurous in the kitchen, it doesn't all have to be grilled fish and salad.

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

Another New Year...

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

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

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

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

"I am going to run every day!"

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

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

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

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

2.  What do you want to achieve?

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

3.  How are you going to do it?  

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

4.  Be good to yourself.

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

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

5.  How to change your diet for the better:

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

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

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

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

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

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

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

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

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

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

Good luck!

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

It's the party season!

Ok, so Christmas is just around the corner, that means parties to go to, and lots and lots of food.  So how does Christmas affect our waistlines?

New research has been published from an unlikely source - Tilda Basmati Rice, that surveyed 1,000 adults in the UK about their Christmas eating habits.

The survey found that the first Friday of December is when Britons tuck into their first festive food of the season - and as early as 9.58 am on the first Friday.  This starts off the beginning of what will end up being an extra 30.000 calories consumed between now and Christmas.

Let's face it, it's very easy to overeat at this time of year with all the delicious treats on offer every time you go anywhere near a food department.

According to the survey, the biggest over eaters are young adults between 16-24 years of age.  Probably due to the number of parties they'll be attending, or students back from university.  But all age groups will be joining in the overeating and less healthy foods; men are less likely to treat themselves than women, just 28% of men stated they never indulge in festive treats versus 23% of women who claimed the same.

Lots admitted to comfort eating (28%) and others that the cold weather led them to stay at home and indulge (24%) and others said that the Christmas over indulgence was a "reward" for all the hard work during the year (21%).

However, there is a way to have your cake and eat it too!

My advice is to plan ahead.  If you know you have a party to go to on a Saturday, then be really strict with yourself all week prior to the party.  Don't mix your carbs and your proteins and stay as active as possible.  Reduce your carb intake to just twice a week.  If the party you are going to is a cocktail type with only "finger foods" available, I suggest you eat something healthy before going.  Nibbles are usually all carb based with lots of mayonnaise and protein mixed in.  A sure way of piling on the pounds!  If you eat beforehand you won't be so hungry and it will be easy to avoid the fattening foods.

If you have a dinner or a lunch to go to then do the same, be strict with yourself during the days leading up to the event and then enjoy.

In both cases, be strict again from the next day onwards, to counteract the "damage" that may have been done.

Drink lots of water before and after drinking heavily.  Think before you eat, ask yourself if you are really hungry first or if you are going to regret eating that afterwards.  If you do decided to indulge then ENJOY it!  Don't feel guilty about doing it.

After all, Christmas is for having fun too!

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 hunger neurons

To be honest, in my opinion the worst thing about dieting is psychologically induced.  Let's face it, the minute someone (like me) tells you you can't eat bread even though you probably didn't eat it often, you suddenly start craving bread.  This is just an example.  It could be bread, biscuits or anything else you fancy.  There are also the pesky hunger pangs which also tend to be more psychological than physical.  You may feel hungry but you probably aren't really.  It's the simple fact that your brain is telling you that you should feel hungry because you are on a diet.  Oh, and let's not forget that irritability... brave be the person who dares ask you a question!!!!!

My simple answer to this is to not sit around and dwell on it.  Do something positive, get up and move, clean something, go for a walk, play with your kids... the list is endless.

However, there are worse cases than a normal diet to lose a few pounds for the summer.  There are people who are morbidly obese, obese, obese children and people who are generally overweight.  All of these cases are at a higher risk of developing insulin resistance, type 2 diabetes, heart disease and cancer.  We also know that treating obesity is cheaper than treating any of the aforementioned diseases that are also potentially life threatening.

Luckily a new scientific discovery has emerged.  This new discovery centers on a tiny group of brain cells known as PVH MC4R neurons.  This group accounts for only a few hundred of the billions of cells in the brain - but don't underestimate this little bunch, they are highly powerful.  Scientists have discovered that switching the PCH MC4R neurons OFF causes a fierce spike in hunger and turning them ON stops hunger in it's tracks.

So far, the only experiments carried out have been on mice, but they seem promising.  In one experiment, mice that went to sleep on full stomachs became "ravenous" when the cells were switched off.

Alastair Garfield, a researcher at Edinburgh University said that the effect was similar to someone who had finished their dinner at 9pm waking up at midnight and being so hungry they ate their breakfast.

However, scientists found that the opposite is also true.  Stimulating this group of cells that they have nicknamed "the hunger hub", meant that the animals' appetites were diminished to the extent that mice that hadn't been fed for a while, barely ate anything at all.

The scientists are trying to understand what feelings the PCH MC4R neurons produce to stop the mice from eating.  The placed hungry mice in a clear box with two rooms, one of which was being blasted with a laser light designed to activate the hunger hub.  The hungry mice were drawn to this side of the box which suggests that they liked the effect it was having on their brains.  The mice that had been fed before entering the box divided their time between both rooms.

The scientists believe that the hunger hub does not cut appetite by creating unpleasant feelings of nausea, but release a good feeling that banishes hunger pangs and irritability.

Bradford Lowell, a researcher at the Beth Israel Deaconess Medical Center in Boston said:

"Turning on the PVH MC4R had the same effect as dieting.

"But because it directly reduced hunger drive, it did not cause the gnawing feelings of discomfort that often come with dieting."

Dr. Garfield said:

"If you could design a magic bullet, something that could fly through the brain and hit just these cells and turn them on, then I think we would see the same effects in humans as in mice.

"The problem is that it is very difficult to design a drug that is so specific to one area of the brain."

With obesity on a seemingly uncontrollable rise with the World Health Organization predicting horrendous levels of obesity for 2030, let's hope they manage to design the magic pill that will activate the hunger hub and help tens of thousands of obese people to take back control and lose weight, get their lives back and drop their associated health risks.

 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

We are still getting fatter and sicker...

We are what we eat.  This is a fact.  And on the whole, the western world is fatter and sicker than it has ever been.  Even with the amount of free information available to us about what a healthy diet really is, we are still eating all the wrong foods.  A lot of this is just that people don't want to make the effort of cooking healthy meals at home and tend to rely on take aways and fast food options.  Governments are also to blame with food pyramids that encourage us to base our diets on starchy foods (carbohydrates) which only adds to weight problems and doesn't make us healthy at all.  If you add to that the vast amount of marketing by the food industry which tells us that we should all be eating McDonald's, Burger King, and KFC and if you are cool and hip you drink CocaCola, Pepsi, Monster, and Red Bull.

Kris Gunnars, a nutrition researcher, medical student and personal trainer at AurthorityNutrition.com, has compiled a series of graphs that appear to show a direct correlation between changes in the Western Diet and the current, seemingly uncontrollable, obesity epidemic.

Kris Gunnars says, as many others such as Zoe Harcombe and myself have, that sugar intake has increased drastically in the past 160 years and our diets have changed the type of fat we eat and we are consuming more processed food than ever before.

Gunnars also believes that there are other contributing factors such as eating fewer eggs and changing butter for margarine.

On his website he says:

"There is an immense amount of evidence I've found that runs completely contradictory to what the governments and dietitians around the world are recommending.  The modern diet is the main reason why people all over the world are fatter and sicker than ever before.

"Everywhere modern processed foods go, chronic diseases like obesity, type 2 diabetes and heart disease soon follow.

"The studies are clear con this... when people abandon their traditional foods in favor of modern processed foods high in sugar, refined flour and vegetable oils, they get sick."

First dietary guidelines for Americans were published in 1977, almost at the same time the obesity epidemic started.

 "Of course, there are many things that can contribute to these health problems, but changes in the diet are the most important factor."

"The first dietary guidelines for Americans were published in 1977, almost at the exact same time the obesity epidemic started." (1983 in the UK)

 "Of course, this doesn't prove anything (correlation does not equal causation), but it makes sense that this could be more than just a mere coincidence.

"The anti-fat message essentially put the blame on saturated fat and cholesterol (harmless), while giving sugar and refined carbs (very unhealthy) a free pass.

"Since the guidelines were published, many massive studies have been conducted on the low-fat diet.  It is no better at preventing heart disease, obesity or cancer than the standard Western Diet, which is as unhealthy as a diet can get.

"For some very strange reason, we are still being advised to follow this type of diet, despite the studies showing it to be completely ineffective."

SUGAR

 "People in Western countries are consuming massive amounts of refined sugars, reaching about 150 lbs (67kg) per year in some countries.  This amounts to over 500 calories of sugar per day.

"The sources vary on the exact figures, but it is very clear that we are consuming way more sugar than our bodies are equipped to handle.

 "Controlled human studies show that large amounts of sugar can lead to severe metabolic problems, including insulin resistance, metabolic syndrome, elevated cholesterol and triglycerides - to name a few.

"Added sugar is believed to be one of the main drivers of diseases like obesity, type 2 diabetes, heart disease and even cancer."

According to Zoe Harcombe, author of The Obesity Epidemic: What Caused it? How Can We Stop it? agrees with Kris Gunnars, she says:

"The UK chart looks very similar to this chart.  Just over 200 years ago we used to take 4-5lbs of sugar a year; by the middle of the 19th century, this had increased five-fold to about 25lbs a year; we now take about 100lbs per year."

FRUIT JUICE CONSUMPTION

"Of all the sugar sources in the diet, sugar-sweetened beverages are the worst.  Fruit juice is actually no better - it contains a similar amount of sugar as most soft drinks." Gunnar explains.

"Getting sugar in liquid form is particularly harmful.  The studies show that the brain doesn't "register" liquid sugar calories in the same way as calories from solid foods, which dramatically increases total calorie intake.

"One study found that in children, each daily serving of sugar-sweetened beverages is linked to a 60% increased risk of obesity."

Zoe Harcombe adds that: "It's a similar picture in the UK.  Figures show that sugar-sweetened beverages have increased in consumption from 512ml per person per week in 1975 to 1.142ml per person per week in 2005."

CALORIE INTAKE

"Although sources vary on the exact figures, it is clear that calorie intake has increased dramatically in the past few decades.

"There are many complicated reasons for this, including increased processed food and sugar consumption, increased food availability, more aggressive marketing towards children, etc.."

In fact, according to Zoe Harcombe things were different in the UK; "In 1975 we were eating 2,290 calories per person per day- but by 1999, this had fallen to 1,690 calories per person per day.  Yet there are an increasing number of people who are overweight or obese."

My opinion on this is that it depends on the type of calories you are eating.  Not all calories are used by the body in the same way so fewer calories of the wrong type of food could do more damage than lots of calories of the right foods.

ADDED FATS

The type of fat eaten has also changed, with oils being favored over butter.

"When health professionals started blaming saturated fat for heart disease, people abandoned traditional fats like butter, lard and coconut oil in favor of processed vegetable oils.

"These oils are very high in Omega-6 fatty acids, which can contribute to inflammation and various problems when consumed in excess.

"These oils are often hydrogenated, which makes them high in trans fats.  Many studies have shown that these fats and oils actually increase the risk of heart disease, even if they aren't hydrogenated.

"Therefore, the misguided advice to avoid saturated fat and choose vegetable oils instead may have actually fueled the heart disease epidemic."

BUTTER AND MARGARINE CONSUMPTION

Gunnars says that saturated fat has been "demonized", resulting in many people switching to unhealthy margarines containing trans fats which have been linked to heart disease

"Another side effect of the "war" on saturated fat was an increase in margarine consumption.

"Margarine was traditionally made with hydrogenated oils, which are high in trans fats.  Many studies show that trans fats increase the risk of heart disease.

"Grass-fed butter actually contains nutrients that are protective against heart disease (like Vitamin K2), therefore the advice to replace heart-healthy butter with trans-fat laden margarine may have done a lot of damage."

SOYBEAN IS A BIGGER SOURCE OF CALORIES THAN MOST PEOPLE REALIZE

Soybean oil is often used in cheap, processed foods

"The most commonly consumed vegetable oil in the U.S. is soybean oil.  Soybean oil actually provided 7% of calories in the U.S. diet in the year 1999, which is huge.

"However, most people don't have a clue they're eating this much soybean oil.  They're actually getting most of it from processed foods, which often have soybean oil added to them because it is cheap.

"The best way to avoid soybean oil (and other nasty ingredients) is to avoid processed foods."

EGGS

Eggs have been falsely accused of increasing the risk of heart disease, this has now been disproved.

"Eggs are among the most nutritious foods on the planet.  Despite being high in cholesterol, eggs don't raise the bad cholesterol in the blood.

"For some reason, the health authorities have recommended that we cut back on eggs, even though there is no evidence that they contribute to heart disease.

"Since the year 1950, we have decreased our consumption of this highly nutritious food from 375 to 250 eggs per year, a decrease of 33%.

"This has contributed to a deficiency in important nutrients like Choline, which about 90% of Americans aren't getting enough of."

LINOLEIC ACID

Too much linoleic acid

"Most of the Omega-6 fats that people are eating is a fatty acid called linoleic acid.

"Studies show that this fatty acid actually gets incorporated into our cell membranes and body fat stores.  These fats are prone to oxidation, which damages molecules (like DNA) in the body and may be increasing our risk of cancer.

"In other words, the increased consumption of processed vegetable oils has lead to actual harmful structural changes in our bodies.  That's a scary thought."

Sources:
Authority Nutrition
Zoe Harcombe

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

Diet Pill Dangers

Let's face it, dieting is hard work.  Not only do you have to cut out lots of the foods you love, but you also have to contend with temptation provided by those around you who aren't on a diet, and in lots of people a state of anxiety and stress which, only makes dieting all the more difficult.

Many have tried taking diet pills to help them lose weight, however, I am yet to meet someone who has tried them and had success.  Most diet pill adverts promise an easy, no diet way to lose excess weight, and an easy way to achieve a filmstar's body without the hassle.  Unfortunately, the majority of these products are sold over the counter, no prescription needed and are highly unregulated, untested and their claims unproven.

There are a few newer prescription diet pills that have shown to aid dieters during a doctor controlled weight loss program, such as: Meridia and Xenical.  However, even the most effective diet pills should only be taken for a limited time, 6 months at most and controlled by a doctor.  Over this 6 mnth period, doctor prescribed diet pills can help the dieter to lose anything from 5-22 pounds, or up to 10% of body weight.  But after continuous use, the body becomes immune to the effects of the drug and the weight loss hits a plateau.  Also, if you don't follow a healthy eating plan and take regular exercise, once you stop taking the pills the weight will creep back on - and then some!

Also, most of these types of pills come with a list of side effects; different pills contain different
ingredients so these side effects vary widely:

1. The fat blocker variety such as Orlistat (Xenical) remove excess fats via the intestines, essentially blocking the absorption of some of the fat ingested in food.  This may cause cramping, gas and diarrhea.  Also, because they stop your body absorbing some of the fat you eat, they also stop you absorbing fat soluble vitamins such as Vitamins A, D, E & K and other essential nutrients.  People who take Xenical are advised to take a daily multivitamin supplement because of this problem.
2. Another variety are the ones that surpress appetite by stimulating the sympathetic nervous system, such as Sibutramine (Meredia).  This type can raise blood pressure which, increases the risk of heart attack and cardiac arrest, especially if the person already suffers from high blood pressure, irregular heart beat or heart disease.  The sad truth is that the FDA received notification of 49 deaths related to Sibutramine between February 1998 and March 2003.  Other side effects include headache, insomnia, constipation and dry mouth.
3. The herbal variety.  These tend to have far fewer side effects and simply don't tend to do anything at all.  These claim to be 100% natural, but they can have potentially dangerous side effects depending on the ingredients used.  Just because they are herbal it doesn't necessarily mean they are safe.  Different to the prescription variety, they are considered "food" and therefore, are regulated differently by the FDA and there is no guarantee they are able to provide the results they claim to provide in advertising.  Many of the herbal type contain large doses of caffeine which can cause nervousness, headache and sleep problems.  Many of them used to contain ephedra until it was banned by the FDA in 2003.

My advice is to learn to eat properly for your body - each body is different and reacts to food and lifestyle in a different way.  What I have seen over the years is that if you want to lose weight follow three rules:

1. Don't mix your carbohydrates and your proteins... so no steak and fries, or pasta with a meat sauce.
2. Eat lean protein and limit your carb intake to just 2 meals a week.   
3. Eat as much fruit and vegetables as you like.  However, fruit must be kept separate from other foods, so for breakfast, or in between meals but NEVER AS DESSERT.

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