Don't eat these... they're GOOD for you!

I quite often get questioned by my clients for suggesting they eat more eggs or avocados.  This happens because for decades we have been told that certain foods are bad for us; eggs and avocados amongst them.

So here is the real lowdown on those foods that you thought were bad for you.

Avocados are actually a fruit.  Avocados are extremely nutritious and provide a wide range of nutrients, including 20 different vitamins and minerals.  For example in a typical 100g serving you will get:

160 calories, 2g of protein, 15g of healthy fats, 9g of carbohydrate - but 7g of those carbs are fiber so it is actually a low carb fruit at 2g net.  Vitamins K, C, and E, Folate, Vitamins B5 and B6, and small amounts of Magnesium, Manganese, Zinc, Iron, Copper, Phosphorous, Vitamin A, B1, B2 and B3.

Contrary to popular belief, Avocados do not contain cholesterol or sodium and are actually low in saturated fat.  The fats they do contain are heart-healthy monounsaturated fatty acids called oleic acid.  Oleic acid, is also the major component in olive oil and is believed to have anti-inflammatory and anti-cancer effects.

They are also very high in fiber which is essential for a healthy gut and can aid in weight loss.

Eggs, yes eggs are healthy too!  They are considered the most pure form of protein and although the
yolks have been demonized for decades due to their cholesterol, they are very good for you.

Studies have shown that when you eat whole eggs, your liver actually produces LESS cholesterol to compensate for the cholesterol in the food you are eating.  It is also believed that eggs may be heart-healthy as they change the size and shape of the LDL particles.  Also, HDL levels and insulin sensitivity increase.

The high amount of good quality protein means that you will stay fuller for longer which means you will eat less at other times, aiding, in some cases, in weight loss.

Another reason to eat those yolks is that they are high in lutein and zeaxanthin, which is thought to protect against eye disease such as cataracts and macular degeneration.

Dairy, yes it isn't often I write something positive about dairy.  If you can't live without it then make sure is is full-fat, don't go anywhere near anything that states LOW in fat or FAT FREE... that just means they have replaced the fat with a whole host of dangerous stuff like sugar and salt.

Studies have shown that high-fat dairy does not affect cholesterol negatively or any other heart health markers.  Full-fat dairy contains vitamin K2 which helps protect the heart.  This type of dairy contains conjugated linoleic acid (CLA) which is thought to help promote fat loss.

Coffee... can't live without it?  Well if you can't, you'll be pleased to know that studies have shown that the caffeine in coffee improves mood, mental and physical performance and may also boost metabolism.

Coffee also contains antioxidants called polyphenols which are thought to reduce the risk of disease.  One study in men found that those who consumed coffee bean polyphenols before a meal showed significant improvements in arterial function.  In another study of more than 1,700 men who drank more than 2.5 cups of coffee per day, they found that the men had lower levels of several inflammatory markers compared to those who didn't drink coffee.

Coffee, both regular and decaffeinated, are also linked to a lower risk of type 2 diabetes in an 8-33%
lower risk of this disease.  It also appears to be liver protective including slowing the progression of chronic hepatitis C and reducing liver cancer risk.

Is fresh best?  Lots of people believe that to get all the amazing nutrients in vegetables and fruit, then they have to be eaten fresh.

However, research shows that freezing or canning vegetables means that most of their nutrients are retained.  These methods also lower the price and mean that if you have a busy schedule and you can't always get to the store, you can still have nutritious vegetables for dinner, but from the freezer or kitchen cupboard.

Vegetables are often blanched prior to freezing or canning, this entails quickly boiling the vegetables to kill bacteria and retain color and flavor.  However, during this process some of the water soluble vitamins such as C and B are lost to some degree and their antioxidant capacity, however vitamins A and E, minerals and fiber are all retained during this process.  When tested in one study the vitamin C content in peas and broccoli that had been frozen for 12 months was similar to fresh produce and higher than that of produce that had been stored at home for a few days.

These are just 5 of quite a few "naughty but nice" foods that you really should be eating even if your mother or grandmother says you shouldn't!

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

Sex or cake?

Yes, you heard me right!  Apparently one in six women would give up sex forever in exchange for a slice of their favorite cake.  A surprising "study" or survey has come to light in the United Kingdom, people are actually willing to give up essential things in favor of eating... cake.  Some of the things they are willing to give up are: their car, mobile phone, the internet, and wine.

The survey also found that cake is used as a tool to get what they want.  One in eight have brought cakes into their office to get their way with their boss, while 11% of men have tried to win a woman's heart with a cake - compared to 7% of women.

It was also revealed that 9% of men are willing to give up sex for cake, compared to 16% of women, and a quarter would be willing to delete their Twitter and Facebook accounts and never watch their favorite TV show again... just for a slice of cake.

So which is really better for you?  Cake or sex?

Well, cake contains (depending on the recipe): butter or margarine, sugar, eggs, milk, chocolate and flour...  If you read this blog on a regular basis you will know I am not a fan of milk or sugar.  Cow's milk is downright dangerous to health  and sugar... well we all know the dangers of too much sugar in our diets.  Eating sugar has exactly the same reaction in the brain to cocaine.  Refined white flour has no nutritional value what so ever - neither does sugar.  Anything that has been refined has been stripped of it's goodness first so it doesn't "give" you anything.  Also refined carbs make you fat.  Yes, it has been proven on many occasion that it isn't saturated fat that is making us fat but refined carbohydrates.  Also eating too many carbs can cause insulin resistance and the onset of type II diabetes.  Margarine is full of trans fats which are far more dangerous than natural fats.  The butter and eggs are the least dangerous but when mixed with the refined flour and sugar, cause havoc on the digestive system.  Dark natural chocolate isn't too bad either as long as it is organic.

Now, the benefits of sex (here are just 7, but there are many more):

1. Helps keep your immune system working.  People who have sex have higher levels of what defends your body against germs, viruses, and other intruders.  Researchers at Wilkes University in Pennsylvania found that college students who had sex once or twice a week had higher levels of a certain antibody compared to students who had sex less often.  Also, "Sexually active people take fewer sick days," says Yvonne K. Fulbright, PhD - a sexual health expert.
2. Lowers your blood pressure.  Research suggests a link between sex and lower blood pressure, says Joseph J. Pinzone, MD, CEO and medical director of Amai Wellness.  "There have been many studies," he says. "One landmark study found that sexual intercourse specifically lowered systolic blood pressure."
3. Sex is exercise.  Sex uses about five calories per minute, four more calories than watching TV.  It bumps up your heart rate and uses various muscles.  Now this doesn't mean you don't need to do traditional exercise, but it definitely has added benefits.
4. Lowers heart attack risk.  A good sex life is good for your heart.  Besides being a great way to raise your heart rate, sex helps keep your estrogen and testosterone levels in balance.  In one study it was found that men who had sex at least twice a week were half as likely to die of heart disease as men who had sex rarely.
5. Sex lessens pain.  Try swapping painkillers for an orgasm!  Stimulation without orgasm can also do the trick but "Orgasm can block pain," says Barry R. Komisaruk, PhD.
6. Improves sleep.  Most find it very easy to fall asleep after having sex.  "After orgasm, the hormone prolactin is released, which is responsible for the feelings of relaxation and sleepiness after sex," says Sheenie Ambardar, MD, a psychiatrist in West Hollywood, California.
7. Eases Stress.  Being close to your partner can soothe stress and anxiety.  Sex and intimacy can boost your self-esteem and happiness too, it's not only a prescription for a healthy life, but a happy one too!

So, cake or sex?  I know which one I choose!

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 importance of food combining

Food combining has been around for a very long time.  You've probably heard of it, and most people's reaction is; "Oh!  That's so complicated!"  It actually isn't.  Once you get the hang of it, it really is quite simple.  However, in my quest to find authors who explain it without causing mass hysteria I discovered a book called Food Combining Made Easy, by Herbert M. Shelton.

This book was first published in 1940, Herbert Shelton was ahead of his time and pioneered many of the pillars of the modern health food movement, including vegan diets, fasting, raw foodism, and the concept of natural hygiene.  His teachings inspired such followers as Mahatma Gandhi and George Bernard Shaw, along with many famous health food advocates throughout the 20th and 21st Centuries.

Unfortunately I have to admit that I didn't find it as easy as I would have liked.  According to Shelton digestion all comes down to enzymes, he says:

"Each enzyme is specific in its action.  This is to say, it acts only upon one class of food substance.  The enzymes that act upon carbohydrates do not and cannot act upon proteins nor upon salts nor fats.  They are even more specific than this would indicate.  For example, in the digestion of closely related substances, such as the disaccharides (complex sugars), the enzyme that acts upon maltose is not capable of acting upon lactose.  Each sugar seems to require its own specific enzyme."

What this means is that an enzyme that digests carbohydrates, for example, will be paralyzed in an acidic environment.  Acidic environments are necessary for digesting proteins, so, if you eat a hamburger and the bun the mix of protein and carbohydrate means that the carbohydrate or the bun in this case, will stop being digested and left until the protein has been digested.

But he does have some great explanations.  In chapter III of his book he explains - at length - the right and wrong combinations, here is an abbreviation:

1. Protein - Starch combinations:  Eat protein foods and carbohydrate foods at separate meals.
2. Protein - protein combinations: Eat but one concentrated protein food at a meal.
3. Acid - Protein combinations:  Eat proteins and acids at separate meals.  Here acids means acid fruits.  For example, vinegar or other acid used in salads, or added to salad dressing, and eaten with a protein meal, reduce hydrochloric secretion and thus interfere with protein digestion.
4. Fat - Protein combinations: Eat fats and proteins at separate meals.  Fat inhibits the secretion of gastric juices that digest protein, however, an abundance of green vegetables, especially uncooked ones, counteract the inhibiting effect of fat.
5. Sugar - Protein combinations: Eat sugars and proteins at separate meals.
6. Sugar - Starch combinations:  Do not eat sugar with starch... this means no jam, honey, marmalade on your bread/ toast and no breads mixed with fruits.
7. Melons... always eat alone.

These are the basic rules of food combining.  However, I prefer a more user friendly approach!

Vegetables such as:

Lettuce, celery, endive, chicory, cabbage, cauliflower, broccoli, spinach, chard, cucumber, asparagus, Chinese cabbage, parsley, onions, leeks, garlic, zuccini, escarole, sweet pepper, tomato (although technically a fruit), etc

Proteins such as:

Nuts, peanuts, cheese, meat, fish, eggs, etc

Starches such as:

All cereals, potatoes, legumes, carrots, egg plant, radishes, turnips, peas, etc

Fruits such as:

Orange, grapefruit, pineapple, pomegranate, lemon, apple, grape, peach, plum, cherries, strawberries, pears, apricot, etc

Vegetables can be eaten either with protein or with starches.  But you should NEVER mix starches and proteins.  So no more hamburgers in a bun, or steak and fries, or pasta with a meat or fish sauce.

Fruits and Nuts should be eaten separately and preferably between meals.  This means that fruit or nuts should be eaten either 1 hour before a meal or 2-3 hours after a meal.  Never as a dessert!

On the whole I don't recommend drinking commercially prepared fruit juices.  It is always much better to eat the entire fruit than just have the juice.  If you want juice make it at home and drink it as quickly as possible.  There is a huge juice movement going on in the world right now and I am definitely not against it when carried out properly - juicing is helping thousands of people to lose weight and improve their health, but I insist it should be done correctly.

Food combining is part of the F.I.T Method and I would just like to remind you what the Method can do for you:

• More energy
• Better quality of sleep
• INSTANT WEIGHT LOSS
• Better digestive function on all levels.
• Scientific method
• Immediate guaranteed results
• Improvement in general health
• Personalized method


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

5 NUTRITION MYTHS

Yes, we've all heard how coffee is bad for us, or that milk is essential for strong bones, or eggs are bad for your heart or that saturated fats are bad for us... as with most myths, some are true and others have been... BUSTED!

MYTH Nº 1: YOU MUST DRINK 8 GLASSES OF WATER A DAY = NO
We have been told over and over again that drinking 8 glasses of water a day helps the kidneys to remove toxins, leads to smoother, younger looking skin and prevents cancer.

• There's no evidence to suggest that lots of water improves the kidneys' detox function - what's more, too much water may even decrease the kidneys' ability to filter toxins.
• Studies comparing water consumption and bladder cancer have come up with inconsistent results.
• As far as skin tone goes, one small study did find increased blood flow to the skin after 2 cups of water were ingested but the researchers didn't manage to discover if this improved skin tone.
• If you have a healthy balanced diet and that includes drinking water, coffee, tea and juice you will be sufficiently hydrated.
• There is nothing against drinking as much water as you like (although a huge amount is not advisable), it just isn't a necessity as the myth suggests.

MYTH Nº 2: GREEN TEA AIDS WEIGHT LOSS = HALF TRUE

Green tea was heralded as the healthy way to boost weight loss.  It was publicized that drinking green tea instead of coffee would make people lose body fat to the tune of 10 pounds in six weeks.

• The truth is green tea contains an antioxidant called epigallocatechin gallate (EGCG) which has been shown to boost metabolism and fat burning in lab tests.
• Researchers discovered that subjects in a study burned more energy over a 24 hour period when consuming EGCG plus caffeine than those subjects taking caffeine alone.
• However, when data collected from 13 such studies were analyzed, subjects taking EGCG plus caffeine over a 3 month period lost only 1-3 pounds more than subjects taking placebo.  The difference was so slight it was deemed "not clinically relevant".
• A note of warning:  the long term safety of green tea supplements taken on an empty stomach is in doubt.  In more than 24 cases, it has been linked to liver damage.  It is a better idea to stick with beverages instead of pills.

MYTH Nº 3 MILK IS NECESSARY FOR STRONG BONES = NO

Well we've all heard this one from our childhood - it has been drummed into us from the very beginning.  However:

• On the whole, research has failed to prove that consumers of dairy produce have fewer bone fractures.  6 cohort studies - including one which followed 70.000 nurses over a 26 year period - found that women who drank the most milk had no fewer hip fractures.
• Yes, milk contains calcium, but it isn't very bio available.  Other good sources of calcium are tofu, canned salmon or sardines (bones included) and leafy green vegetables.
• In countries such as Japan and India, where dairy produce intake is low, incidence of bone fractures are also relatively low.  Which tells us that bone health is determined my more than just the amount of dairy products consumed.  Genetics, physical exercise, body size and hormone levels also play an important role.
• Vitamin D is also important to bone health.  We can obtain this from our diet but sun exposure is very important as it has the greatest potential.
• A word of warning: be wary of experts who insist that bone health is impossible without 3 servings of dairy a day.

MYTH Nº 4: FISH OIL PREVENTS HEART DISEASE = YES

Oily fish such as salmon, mackerel, trout, sardines and tuna are rich in Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and have been found to be cardio protective.  Studies suggest that they relax blood vessels, reduce blood pressure, prevent abnormal heart rhythms and lower blood fats called triglycerides.

• Omega-3 has also been shown to improve brain function.  So all of us should be eating oily fish at least twice a week.  People with heart disease are recommended to consume twice as much (1.000 mg/day EPA + DHA combined).  To lower triglyceride levels you would need 3.000 - 4.000 mg/day.
• If you are not a great fish eater, fish oil supplements are a good source - however, check the label to make sure you are getting the right dose of EPA+DHA.
• Krill oil has been found to work well as it is water soluble so more readily absorbed by the body.

MYTH Nº 5: EGGS ARE BAD FOR YOUR HEART = NO

In 1984 Time magazine published an article holding eggs responsible for high cholesterol levels which lead to heart disease.

How many times have we been told that to eat eggs every day is dangerous to our health?  Well, since that Time magazine article in 1984, researchers have conducted several long-term cohort studies on eggs and heart disease, collectively following several hundred thousand people.  On the whole, this research has found eggs to be "not guilty" and that eating up to 6 eggs a week seems un-harmful for most healthy people.

• Eggs are associated with high cholesterol.  The majority of our cholesterol is made by the liver, which accelerates production when we consume saturated and trans fats.  However, cholesterol from food doesn't have much impact on cholesterol levels in the blood.  Some people are affected - they are called hyper-responders - studies have shown there can be an increase in HDL or good cholesterol together with LDL or bad cholesterol, this increase in HDL helps offset any increased risk.
• Eggs are relatively low in saturated fat, they also contain unsaturated fats which may be beneficial.  They are also a good source of protein, vitamins and minerals, and they are certainly a healthier alternative to muffins, bagels and sugary cereals.
• However, some people are negatively susceptible to consuming eggs.  Several studies have linked egg consumption to heart disease and premature death, among people who have diabetes, there is no clear reason as to why, so if you are a diabetic it is probably a good idea to watch your intake.
• On the whole, the biggest problem with eggs is how they are cooked - fried is the the least healthy, and what accompanies them; bacon, beans, fried bread, etc..