Junk food side effects...

Our diets have changed radically in the past 50 years.  In fact if you compare a typical diet 50 years ago to a typical diet today, many people would struggle to find any similarities.

Part of this major dietary change is due to the appearance of junk food in our lives.  Also, long working hours, stress and family obligations mean that it is often easier to reach for the telephone and order a take-away than it is to cook a meal from scratch.

We all know that the general population's fast food addiction is largely to blame for the obesity epidemic that is putting huge pressure on healthcare.

But is it just obesity that is being fueled by junk food, or is there something far more sinister?

Dr. Julia Rucklidge, University of Canterbury, New Zealand, has said that eating processed foods might actually cause mental illness as well as weight gain.  Dr. Ricklidge believes that the spiraling rates of mental illness, and the use of anti-depressants is due to the change from eating foods made from whole ingredients to junk food.

Dr. Rucklidge is investigating the link between nutrition and disorders such as depression, ADHD, anxiety, pre-menstrual syndrome (PMS) and post traumatic stress disorder (PTSD).  She says that diet has changed so much and so quickly over the past 50 years that it is hard not to believe that it's having some impact on mental health.

Last year, in an interview with the New Zealand Listener, she said her team was studying whether multivitamin formulas can help with mental health disorders.  Her study specifically used formulas by Nutra Tex and Truehope.

"My work shows that, because we show an impact of using vitamins and minerals on mental health, it simply proves the point that the diet these people are eating is simply not adequately meeting their nutritional needs."

According to her research, overall between 60-80% of people in these trials responded to treatment with a micronutrient formulae.  The supplements included vitamins A, C, D, E, B vitamins, thiamin, riboflavin, magnesium, calcium, iron, phosphorus, iodine, zinc, selenium, copper, manganese, chromium, molybdenum, potassium and some amino acids.

She also spoke about how previous research has shown that high-quality fish oil can help create new brain cells and reduce inflammation in the body.  S-adenosyl methionine (SAMe), a sulphur containing compound, can help regulate mood.  N-acetylcysteine (NAC) an amino acid, has been shown to help people with bipolar depression, schizophrenia and compulsive and addictive behaviors. A Mediterranean diet has been found to lower the risk of depression and anxiety.

However, what she has not been able to find so far, is exactly which mechanism the nutrients use to lower symptoms of mental illness.

"It might be (the micronutrients) are assisting the mitochondria, the powerhouses of the cell, to work more effectively," she said, "Or we are giving the body nutrients to help reduce inflammation or oxidative stress.  Or we are just providing the body with what it needs in order for it to function effectively.  Micronutrients do seem to work on so many different levels."

Dr. Rucklidge's investigations have found that 64% of people with ADHD receiving supplements showed fewer symptoms over 8 weeks compared to 37% given a placebo.

After the Christchurch, New Zealand earthquake in 2011, she found that people suffering from PTSD had their symptoms reduced from 65% to 19% among people receiving extra vitamins and minerals.  It is her belief that governments should consider giving out vitamin and mineral tablets after a disaster has struck.

But how does all this relate to junk food?  It's quite simple, junk food does not provide the vitamins and minerals necessary for good health that whole foods cooked from scratch do.  So, cook whole fresh foods instead of reaching for the take-away menu, and you might just be doing you and your family one huge favor.

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 bingeing really does to you

Who hasn't blown the diet on a weekend?  After controlling what you eat and drink all week it's really easy to go off the rails at the weekend.  Socializing at weekends makes it all the more difficult to avoid temptation and also the just plain boredom of a restrictive diet makes it easier to give in.

Lots of people think that no harm can come from indulging at the weekends when you've been good all week, and whereas indulging occasionally doesn't hurt, when it becomes a weekly habit there are consequences.

Binge eating can also be an eating disorder sometimes due to a mental or traumatic issue.  When recognized, the problem can be solved helped a number of treatments such as self help or support groups, therapy and even medication.  If you suspect you have an eating disorder then you should seek help from you GP.

However there are physiological consequences to over-indulging:

Bloating.

This is a pretty obvious consequence.  Eating a large amount of food, often in a very short period of time, leads to bloating and abdominal discomfort.  This bloating can also cause a feeling of being breathless as the swollen stomach pushes upwards reducing the lung space available.

Let's face it, you aren't going to binge on salad and grilled fish.  Most binge food is unhealthy junk food which is seriously lacking in fibre.  As fibre is what helps move food through the digestive tract, eating low fibre foods just makes all that junk food hang around for a lot longer and can lead to constipation.  So your binge will take longer to leave you!

Heartburn.

An overfull stomach can lead to pressure on the sphincter or the "door" on the bottom of the gullet, causing it to open.

This "door" is there to stop food and digestive juices from coming back up into the gullet.  But pressure from beneath can cause it to open and release some food or juices causing a burning sensation from your stomach up to your throat.  This can also cause vomiting.  The juices that are involved are highly acidic and can cause longterm damage to the tissues in the gullet, and if not addressed it can also affect gums and teeth where regular vomiting is experienced.

Hormonal Disruption.

Binge eating has been linked to the several hormones; oestrogen and progesterone - made in the ovaries, ghrelin and leptin - otherwise known as the hunger hormones, cortisol - the stress hormone and of course, insulin which helps our bodies to process sugar from food.

When you binge, you often do so on foods high in sugar, causing a spike in blood sugar which triggers the release of insulin from the pancreas so that the blood sugar is normalized by storing the excess sugar as fat.

This process is why we gain weight.  But the stress caused by the overproduction of hormones can cause other problems such as lack of energy, fatigue, and tiredness that produce a signal to the brain to eat more.  If this is sustained, it can cause obesity and other weight associated illnesses such as type 2 diabetes.

Undernourishment.

Yes, you can eat a lot and still be undernourished,  Bingeing on high calorie foods with little nutritional value will not give you the nutrients you need.

A stable balanced diet is needed to carry out our daily routines, and exercise is an important part of a healthy lifestyle, so if you are not eating enough and going to the gym - or whatever exercise you choose - in order to slim down quicker, you will not be doing yourself any favors.  Undernourishment whether caused by bingeing on inappropriate foods or under-eating can cause longterm effects on the skin, heart and bones.

Women especially should have regular bone-density scans once they reach menopause.

Anxiety and Low Mood.

Someone trying to lose weight who binges can often feel ashamed, guilty, anxious and worried.  It can turn into a vicious cycle... you control your diet during the week, you feel you are justified to have a treat at the weekend and when you do you feel guilty afterwards... This can go on and on and become very difficult to break.

I know it isn't easy, but try not to binge on the weekend.  If you need a treat, set a date in the future and plan what you are going to have, like a piece of your favorite chocolate cake.  Then when the day comes, enjoy it... just the one piece mind, not the whole cake!  Make sure it is WORTH IT!

Weight Gain.

Of course, all of this does lead to you putting on weight.  The cycle of control and weight loss during the week and then bingeing and weight gain at the weekend is due mostly to WHAT you are bingeing on.  As I said before, it isn't that easy to binge on salad and grilled fish!

Be mindful of what you are eating and how that food nourishes your body, how it keeps you healthy.  If you do binge, don't ignore how it makes you feel... sluggish?  Exhausted?  Sick?  Remember those feelings the next time you are faced with temptation.  Ask yourself if what your are tempted by is worth the consequences?  How are you going to feel after you have eaten it?  Will you feel guilty and wish you hadn't eaten it?  Will it give you heartburn or gas?

Think before you eat....

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

Feeding the menopause

This week I have received a special request from a dear, and very talented friend of mine; María José Sesma (if you don't know her you really should check her out, she's incredible!).  MaryJo has asked me to help with nutrition during the menopause, so for all of you facing this new time in life, here are some suggestions I hope will help you through.

The menopause is a highly challenging time of life as it brings many changes with it, and not many of them are welcomed.  Common symptoms include hot flushes, sweating, insomnia, anxiety, impairment of memory, fatigue, fluctuating emotions and weight gain.  There can also be long term consequences which include a decrease in libido, osteoporosis, heart disease and even dementia which are all linked to a reduction in estrogen levels.

The menopause is an unavoidable stage in life which can be a relief for many and a horror for others.  A woman's ovaries stop releasing eggs at some time in her early 50s, and because of this her menstrual cycle will stop.  All the physiological changes she will begin to experiment are largely due to the decrease in estrogen production and the effect this has on other hormones.  Estrogen helps to lift a woman's mood so, when levels drop, she may feel depressed.

Hormone Replacement Therapy (HRT) is available, but some women prefer to try natural remedies or both!  One certainly doesn't interfere with the other so here are some of the natural remedies you might like to consider.

Fatigue:
Avoid foods high in sugar and simple carbohydrates, these cause sharp increases in blood sugar levels but are followed by a sharp dip which can leave you feeling even more tired than you were before.  A better option would be fresh fruit (not juice) or raw nuts.

Hot Flushes:
This is probably one of the worst effects of the menopause.  They pounce when you least expect it and usually when you have just done yourself up for an evening out and the sweat leaves you with your mascara half way down your cheeks and unsightly sweat marks on your smart clothes!  No fun at all...  Stop eating foods that are likely to set off or worsen hot flushes and night sweats such as spicy foods, and other stimulating foods such as coffee, alcohol and chocolate.

Dry Skin:
This is a side effect of the decline in hormones, up your intake of legumes, nuts and seeds such as sunflower, pumpkin and almonds which contain vitamin E, zinc and calcium.  These highly nutritious foods also contain oils which help prevent dry skin and normalize hormone levels.

Depression and Irritability:
Here tryptophan is your friend.  Tryptophan is an essential amino acid which is a precursor to serotonin - the happy hormone.  Serotonin helps moods and may even control sleep regulation and appetite.  Tryptophan rich foods are:

• Seeds and Nuts
• Soy Foods - but make sure they are FERMENTED soy foods
• Cheese
• Lamb, beef, pork and game
• Chicken and Turkey
• Fish
• Shellfish
• Oat Bran and Oats
• Beans and Lentils
• Eggs

There are tryptophan supplements available on the market, however, it would be convenient to carry out a specific blood test to check your amino acid levels before supplementing.

Also, you would be wise to not skip a meal, this way you will keep your blood sugar levels balanced which also contributes to less emotional imbalances.

Anxiety:

Many women find themselves suffering from anxiety when they reach menopause without any apparent reason.  Here you may find it helps to increase your intake of cashew nuts, almonds, cranberries, acai berries and maca root.

Bone Health:

Menopause is a great time for osteoporosis to strike so you really need to be conscious of getting enough calcium.  Now, I am definitely not one to recommend dairy produce in large quantities as it can be counter-productive as far as bone health goes.  Certain foods produce acidity in the body which means the body releases calcium from the bones to lower the acidity level in the body.  So,  you need to increase your intake of alkaline foods such as vegetables (especially green leafy vegetables and broccoli), fruits, seeds, nuts and yogurts.  Also eat foods that are high in magnesium and boron, these are minerals are important for the replacement of bone and therefore help to lower the risk of osteoporosis, such as; apples, pears, grapes, dates and raisins, legumes and nuts.  You may also like to consider a calcium supplement but make sure it also contains magnesium, vitamin E, D and zinc.  It is also very important to exercise as much as possible, especially weight-bearing exercises; walk, run, skip, jump, dance, lift weights...

A big NO NO for bone health is drinking too much caffeine and smoking and you should reduce your intake of sodium and animal protein.  We eat far too much animal protein, you really only need a piece the size of your palm without the fingers and the same thickness as your palm and not at every meal.  So up your intake of veggies and reduce your animal protein intake.

Other helpers:

However, there are other things you may find helpful, supplementing with Evening Primrose Oil is said to relieve the hot flushes and other symptoms of the menopause - several women I know swear by it.  Yoga... yoga is good for just about everything but the exercise and muscle strengthening it provides are brilliant and the health benefits of meditation are second to none.

I hope this is of help!

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

Anxiety and how to eat your way out of it!

STRESS!!!!!!  ANXIETY!!!!!!!  Most of us are stressed and suffer from anxiety it seems to be an all too common problem nowadays.  Most of us are trying to do too much with too little time and we end up unable to sleep and attacking the cookie jar at 2am!

Unfortunately, these common problems don't have an easy solution.  Most people turn to medications such as anti-depressants, sleeping pills and tranquilizers, all of which are very dangerous if not used properly and can even worsen the problem.

There are several natural remedies that you can try; yoga, meditation, sophrology, relaxation techniques and food.  I am a firm believer in the power of meditation and sophrology incorporates both meditation and relaxation techniques.  However, you also have to have the time to dedicate to which ever you decide to incorporate into your life.  If you think you don't have the time, then think again.  How many evenings do you "vegetate" in front of the TV?  Use that time to practice your relaxation technique of choice.  The other thing you can do is to incorporate healthy eating habits into your life.

Going to bed on a full stomach may seem like a good idea, but it isn't at all.  For optimal digestion, the body needs to be in a vertical position so that gravity can help the digestive system process the food you have eaten.  If you fill yourself up before lying down your digestive system has to work a lot harder and the food tends to lie around waiting for too long before being properly processed.

Think about what you are going to eat for dinner.  Dinner = evening meal... usually going to bed afterwards.  Unless you are about to go to the nearest nightclub to dance the night away, dinner is usually the last meal of the day before going to bed.  Carbohydrates provide lots of instant energy, do you really need instant energy before going to sleep?  Try and make evening meals light, preferably vegetables.  If you are really hungry then you can incorporate a small peace of meat, fish or chicken, but you would be better off eating larger amounts of vegetables than filling up on animal protein.  Soups are a great evening option as the hot liquid is more filling.  So, avoid the pasta carbonara or the family sized pizza and go for grilled or steamed vegetables or a nice warm filling vegetable soup!

There are also several natural foods that you can incorporate into your diet to help fight anxiety.  These you can have at any time of the day - or night!

Cashew nuts:
Dr. Andrew Saul, who believes strongly in nutrition benefitting human health, says that 2 handfuls of raw cashew nuts provide the same mind boosting effect as a therapeutic dose of Prozac.  Cashews are one of the natural sources that are very high in Tryptophan, precursor to Serotonin - the feel good hormone - in the brain.

Cranberries:
Cranberries are considered a superfood.  They are rich in vitamins and phytonutrients, with a variety of antioxidants that are considered extremely beneficial for relieving stress.  Many experts also believe that peaches also enter this category, as they contain nutrients that seem to have a tranquilizing effect.

Acai Berries:
This is one of the newer superfoods, and one which has received a lot of attention in the press last year.  It is thought that Acai Berries have weight loss properties, however this has not been proven completely.  Acai Berries are, however, rich in phytonutrients like cranberries, and their antioxidant levels are off the charts!

Almonds:
High in zinc, a key nutrient in the maintenance of mind balance - they also contain iron and healthy fats.  Healthy fats are an important part of a balanced diet, low iron levels cause mental fatigue, which can contribute to anxiety and lack of energy.

Chocolate:
Especially pure dark chocolate with a minimum of added sugar and no milk - this is a great food for people who live with a high level of stress and anxiety.  chocolate reduces cortisol - a stress hormone that causes anxiety symptoms.  Pure dark chocolate has components that improve mood.

Maca Root:
This is not well known and isn't easy to find in your local supermarket, but you will find it in health food shops.  However, you can add ground maca root to several foods and drinks.  It is believed that this root has more phytonutrients than all the other fruits and vegetables, including magnesium and iron - two nutrients that are very important in controlling anxiety.  It can also be used for providing energy.


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

Danger! Your Sedentary Lifestyle Could Kill You!

Our society has changed - some would say it has advanced for the better and in many ways it has.  New technologies, on the whole, are helping us with day to day chores and making them much quicker and easier.  Computers facilitate office work, machines diagnose illnesses in record time and there are machines that even carry out operations in hospitals, smart phones keep us working for an extra 2 hours a day as we are constantly connected.  None of this is negative except for the impact it is having on our health.

As little as 40 years ago (which isn't long in the great scheme of things), people were far more physically active than they are today.  Cars were a luxury, dishwashers and washing machines were not in every household, lawnmowers had to be pushed up and down the garden and people walked, cycled and took public transport when they did the shopping or going to work or school.  Children played outside everyday until it was dark.

"Modernization" - to give it a name or "progress" has meant that humans in the modern world have become less physically active.  We sit in our cars in endless traffic jams, just to get to our offices where we sit in a chair for 8-9 hours a day looking at a computer screen.  We then get back in our cars to go home before collapsing exhausted on the sofa to watch TV and eat a pre-cooked meal.  Children come home from school and play video games for hours sitting on the sofa.  Don't get me wrong, I am all in favor of computers, dishwashers, washing machines, video games and any modern appliance that makes life easier and more enjoyable.

Everything I have said up until now is nothing we don't already know.  Many people blame new technologies for this newly acquired sedentary lifestyle but the truth is, it's all our own fault.  Your car doesn't stop you from taking exercise, your video game doesn't say "hey you can't go out and play with your friends you have to be inside playing with me!"  The microwave dinner doesn't stop you from eating healthily.  YOU are the only obstacle in your way to better health, and it's a lot easier than you think.

Yes, you will still have to go to the office for 8-9 hours a day or, if you work from home you will still have to complete deadlines and work like you have up until now.  But with a few minor changes you can make a big difference.

But first the bad news... this is so you can understand just what you are letting yourself in for by having a sedentary lifestyle.  Lack of physical activity is one of the leading causes of premature death.  The risk is higher among those who sit still for more than 4 hours a day.  It has been shown to be a risk factor on its own independent of hard exercise and your BMI.  People that sit still for more than 11 hours a day have a 40% higher risk than those that sit still for fewer than 4 hours a day.

Health problems associated with a sedentary lifestyle and lack of physical activity are:

1. Anxiety
2. Cardiovascular disease
3. Mortality in elderly men by 30% and double the risk in elderly women
4. Deep vein thrombosis
5. Depression
6. Diabetes
7. Colon cancer
8. High blood pressure
9. Obesity
10. Osteoporosis
11. Lipid disorders
12. Kidney stones

So, what do you need to do to make sure you stay healthy?

Obviously health eating is a necessity.  All those doughnuts, and prefabricated foods in the office vending machine and on the supermarket shelf are extremely dangerous to your health and that includes the TV dinner on the sofa in the evening!  It may seem difficult at first, but once you get into the habit you'll notice the benefits straight away.  Take fresh fruit and/or vegetables to the office for a snack.  This doesn't mean you are limited to an apple or an orange, other fruits such as melon, pineapple, kiwis, mangos, strawberries, carrot sticks, celery, etc can be prepared at home the night before and taken to work with you.  Cook all your meals from scratch using fresh ingredients and eat lots of fresh fruit and vegetables.  Cut your intake of soft drinks by drinking a glass of water every time you feel like having a soda.  Try and have a healthy lunch - a light salad or bring your lunch from home, it can always be the leftovers from the night before.

While at the office take regular short breaks.  Walk around, or do some stretching exercises at your desk.  If you have to read a report, do it standing up.  Take a walk at lunchtime, even if it's just round the block a couple of times, the fresh air will do you good.

Rethink your schedule.  Could you take public transport to work?  Or walk?  Or cycle?  This will most probably benefit your bank account too!  If you already take public transport to work try getting off the bus or subway one or two stops early and walk the rest of the way.  Joining a gym isn't always the answer - it works for many people but some can't afford it or just don't have the will power to go on a regular basis.  Try and find a sport you love and maybe even get an office team together.

Strangely enough, the more active you are the more energy you'll have, brain function improves and you'll sleep better.  There is nothing better than physical exercise to combat stress.  So forget all those energy drinks you need to get through the day, cut back on caffeinated drinks and you'll reap the benefits.  Green tea has many beneficial properties and is packed full of antioxidants.  Hunger pangs are also one of the first symptoms of dehydration, so before attacking the office vending machine, drink a large glass of water first, if the hunger pangs disappear it was just thirst.

So get active - it is possible