Dr. Fruit

We all know that fruit is healthy and should be part of a healthy diet.  But fruit actually goes one step further and can help improve some illnesses, for example:

1.  Apples:

This is a very complete fruit.  It is packed full of antioxidants that neutralize free radicals, so it is recommended for prevention diets for cardiovascular risk, degenerative diseases and cancer.  It is very diuretic because of its moderate content in potassium, and is recommended for the dietetic treatment of cardiovascular diseases, hypertension or for water retention.

This fruit can also help you when you are either constipated or suffering from diarrhea.  Raw apples with their skin are laxative, however if you peel them, grate them and let them turn a bit brown they become astringent.  They also contain tannins that have anti-inflammatory and astringent properties that dry out and reduce swelling of the intestinal mucosa, which makes it ideal for cases of diarrhea.  The tannins appear when the pulp of the apple turns brown after peeling and grating.

2.  Watermelon:

Love this in the summer!  It contains loads of water which makes it a great way to hydrate in hot weather.  It is also very diuretic which means it is great for people with kidney stones, uric acid, hypertension and diseases that cause water retention.

3.  Kiwi:

These are very high in vitamin C and are a great antioxidant which means they lower the risk of cardiovascular disease, degenerative diseases and cancer.  The vitamin C increases the absorption of iron found naturally in foods, which is why Kiwis are recommended in cases of anemia.

Kiwis also have lots of fibre which means they have laxative properties, to prevent constipation, they also help reduce cholesterol and help to maintain good glycemic control in diabetics.

4. Melon:

High in water, this fruit is a great way to stay hydrated in the summer and it is very low in calories.  It also contains beta-carotene or provitamin A which helps reduce the risk of cardiovascular diseases, degenerative diseases and cancer.  Some people do not tolerate citrus fruits well and melon is ideal for these people.  It is rich in potassium, and therefore is very diuretic for people with hypertension, heart problems and water retention.

5. Peaches:

Peaches are indicated in cases of anemia and loss of appetite as they are high in iron.  They are considered a great restorative and if eaten before a meal they will stimulate the appetite and act as a tonic and are purifying.

6. Cherries:

They are full of ellagic acid which has antioxidant properties and is also antiseptic, which helps combat infections.  They also improve intestinal function and constipation, block free radicals that modify the "bad" cholesterol (LDL) which also helps reduce cardiovascular risk.  Cherries also have a beneficial effect in cases of hyperuricemia, gout and hypertension.

Now, my advice is that fruit should always be eaten first thing in the morning or 1 hour before a meal or 2 to 3 hours after a meal - NEVER AS DESSERT!  Also the whole fruit should always be eaten NEVER AS JUICE.  Fruit is very high in fibre which counteracts the amount of sugar it has.  When made into juice the fibre is removed and only the sugar is left.

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 food can give you a good night's sleep... or not

Back in March I wrote a post on the need for sleep.  Sleep is essential to good health, both mentally and physically.  So, if you are having problems getting to sleep at night here are a few tips on what to eat and what not to eat.

There are several foods that will promote good sleep, relax tense muscles, quieten an overactive brain and promote the sleep-inducing hormones serotonin and melatonin.

1. Honey - try a relaxing herbal tea with a drizzle of honey.  Too much sugar is stimulating, however a little glucose sends a message to your brain to turn off a recently discovered neurotransmitter called orexin which is linked to alertness.  The natural sugar in honey promotes relaxation and raises insulin slightly which allows the amino acid tryptophan (precursor to Serotonin) to enter the brain more easily.  Just a small spoonful before bed can help you get a good night's sleep.
2. Cherries - Eat fresh, dried or tart cherries about an hour before going to bed or before taking a
   
   flight that you want to sleep on.  Cherries are one of the few natural sources of melatonin.  Melatonin is a chemical that controls the body's internal clock and helps regulate sleep.  It is also currently being studied for its anti-aging properties.  If you don't like cherries then you're in luck, melatonin is now available from health shops and pharmacies in tablet form.  My advice is to start with the lowest dose you can find, take a tablet an hour before bed and then make sure your room is dark and the TV isn't on!  The reason I say to start with the lowest dose is that I have only found ONE side effect so far... two people I know who have tried it have told me that after 2-3 days of taking melatonin in tablet form they became very bad tempered!
3. Flaxseeds - My husband often accuses me of being on "spin cycle" when I have a problem that is going round and round my head and stopping me sleeping.  Flaxseeds are full of omega-3 fatty acids which is also a natural mood lifter.  Fatty acids, in general, are involved in inducing and maintaining sleep so a spoonful of flaxseed in a yogurt or mixed with a bowl of healthy cereal before bed can help you on your way to the land of nod.  Also the fibre is great for your gut!
4. Almonds - I am a total fan of raw almonds.  They are packed full of wonderful things such as Vitamin E and calcium, the good thing is they also contain tryptophan, a precursor to serotonin and a healthy amount of magnesium that relaxes muscles.  They also supply proteins that will help you to maintain a stable blood sugar level while you sleep and they switch off your alert mode and put you into a rest cycle.  Just a handful of raw almonds will be enough to help your body relax.
5. Bananas - As you probably already know, bananas are a great source of magnesium and potassium which are both natural muscle relaxants.  They also contain the amino acid L-tryptophan, which in turns is converted into 5-HTP in the brain, this is then converted to serotonin and melatonin - an all round winner!

Now, for the bad news.  There are also several foods out there that do the complete opposite of the above mentioned 5.  There are, of course, foods that stop you getting a good night's sleep.  I have to say, they are pretty obvious:

1. Coffee - well we all know that anything with caffeine in it is a no no just before bed.  But there are less obvious caffeine fixes other than coffee.  Tea, CocaCola, Pepsi, etc., even decaffeinated coffee still has a certain amount in it.  The best rule to follow is no caffeine after 2pm.
2. Alcohol -   Lots of people find that a glass of wine before bed or a small nightcap can help them fall asleep quicker.  However, alcohol quite often provokes a restless night's sleep, making the person wake up often during the night, which in the longterm leads to sleep deprivation. 
3. Dark chocolate -  Now, I'm a chocolate lover!  The good thing about plain 70% cocoa chocolate is that it is packed full of antioxidants - so if you need an excuse to eat chocolate there you have it.  However, it also contains caffeine and a stimulant called theobromine that can increase your heart rate and provoke sleeplessness.  So your best bet is to eat chocolate up to 5 hours before bed.
4. Spicy Foods - A study published in The International Journal of Psychophysiology by Australian researchers noted that on nights that included spicy meals, there were notable changes in the sleep patterns of the study subjects meaning that they slept less over all, taking longer to fall asleep and spending less time in both the light phase of sleep called Stage 2 and the deep slow-wave Stages 3 and 4.
5. Fatty Foods - There seems to be a strong connection between the circadian processes of sleep and metabolism relating to the processing of fatty foods such as fried foods, fatty meats and high fat dairy.  Research has shown that people who often eat high-fat foods experience a disruption of their sleep cycles.  Eating a heavy meal before bed activates digestion, which can mean you will have to get up frequently during the night to go to the bathroom.  Leave heavy meals for breakfast and lunchtime and eat a light evening meal.

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