The Common Sense Diet

We are bombarded day in and day out by the latest food fads promising immediate weight loss - Get your bikini body!  Lose 10lbs in 10 days!... I even saw one this morning for future grooms to get fit for their wedding in 6 weeks!  The "press" is full of celebrities' "post baby bodies" and how much weight so and so hast managed to lose in the last 5 minutes (with a personal chef and personal trainer)... But let's face it, it is all far from realistic.

But I'll let you in on a secret... THERE IS ONLY ONE MIRACLE DIET.

Yup, that's right just one, and that is the one that's right for you.  The only diet right for everyone (with a few personal tweeks) is a WHOLE FOOD UNPROCESSED DIET.

If you eat fresh produce which is unprocessed and unrefined then you will thrive - on all levels.  You will be healthier, your skin will glow, your hair will shine, your nails will be strong and you will lose weight naturally.

How?  Common Sense.

1.  Don't skip meals.

Research has found that people who eat breakfast eat less during the rest of the day.  This is a highly debated point.  Lots of people are starving first thing in the morning, many others aren't.  So, think of it this way; are you a 3 meals a day person or a 5 meals a day?  Does breakfast mean eating first thing in the morning or 10am?  The exact time for breakfast is different for each person.  Also skipping breakfast or lunch can lead to unstable blood sugar levels and your concentration may suffer.  When this happens people tend to reach for something sweet and processed, gulping down coffee and worse still, energy drinks.

Try and structure your day so you can get time for at least 3 meals and you can concentrate on eating healthily.

2.  To Carb or not to Carb?

There is a lot going on at the moment about carbs being "bad" and they can be especially if they are the white processed type, or if you have gluten intolerance or celiac disease.

What you need to make sure is that you keep your carb intake low and that the TYPE of carbs are as WHOLE as possible.  Whole grains are full of B vitamins, fiber, magnesium and Iron.

Just as many are choosing to eliminate gluten, others also choose to eliminate whole food  groups such as dairy and sugar.  As with carbs I don't recommend excluding certain food groups completely unless due to allergies or intolerances, however dairy should not exceed 5% of the diet and there is NOTHING to be said for processed sugar.

3.  Health Drinks

Water is healthy.  65 - 70% of the human body is water.  You can survive without water for about 3 days (although some have made it to 8-10 days, but I wouldn't recommend trying) and you can survive without food for 3 weeks... but I wouldn't recommend trying that either.  But there is the difference, you can't survive without water for very long at all.  We are considerably under hydrated.  We simply don't drink enough water.  Also hunger pangs can actually be your body beginning to be dehydrated, so if you think you are hungry, drink a glass of water or two and then reevaluate how you are feeling.

Juice is NOT healthy.  It is basically flavored sugar water.  And if you buy juice it will probably have even more sugar added to it.  Fruit has sugar in it (fructose) and it also has lots of fiber.  If you juice fruit you are removing the fiber - which is the really healthy part.  The fiber in fruit helps the body to "slow release" the sugar in the fruit and not spike blood sugar levels.  You have to LOVE fiber!

Energy drinks and sports drinks aren't healthy either.  They are very high in sugar and caffeine (depending on the brand) and a calorie content to rival your calories burned during your workout.

Good old fashioned water which you can flavor with cucumber, mint, basil or rosemary, or on it's own is all you need really.

4.  The Super Food Hype

Too much of a good thing?

Certain foods such as broccoli, blueberries, etc., have been classed as superfoods because they have increased amounts of antioxidants such as vitamin C or phytonutrients such as flavonoids.  These are not a remedy for disease, but eating a wide variety of fresh vegetables and fruits will definitely help keep you healthy.  However, you don't have to stick solely to the "super foods" to me if it's fresh and doesn't have an ingredient label stuck to it, then it's good for you.

Also with the recent hype that fat is good for us, foods such as Greek yogurt, nuts and oils such as coconut oil or extra virgen olive oil are great foods to incorporate into your diet.  Just remember these are very high in calories and need to be eaten in moderation.

5.  Oh so sweet!

There is a lot being said about sugar right now... "Sugar is the new tobacco" for example, and I totally agree.  But honey, agave syrup, maple syrup, etc., are just sugar in a more "natural" state.  Honey is perceived as more healthy as it comes from nature, it is still sugar though and nowadays to be able to find raw honey (which does have other benefits for health) is nye on impossible - most of the honey in our shops is ultra-processed and has been stripped of its beneficial properties.

You can sweeten things with cinnamon, nutmeg, vanilla and coconut which all have a certain sweetness to them without the high content.

6.  READ THE LABEL.

In fact... don't buy anything that has a label.  I was shocked the other day when I asked the butcher at the supermarket if he could mince some chicken for me and he said he couldn't and I had to buy it prepackaged... the ingredient list horrified me.  Unfortunately I can't put the exact image from that packet as it's in Spanish but I have translated it:

Chicken meat 75%, water, soy protein, vegetables (4%), food fiber, dextrin, salt, starches, vegetable extracts, aromas, dextrosa. antioxidants: sodium citrate, sodium ascorbate; conservador: potassium metabilsulfite; colorante: cochineal carmine.

Pretty scary, huh?

7.  Are you eating too much?

As I said in point number 1; are you a 3 or 5 a day eater.  There are people who believe that you MUST eat 5 small meals a day to stop your metabolism dropping.  Others just prefer to eat 3 meals a day.  Do what is right for you and ONLY EAT IF YOU ARE TRULY HUNGRY.

I don't suggest calorie counting as low calorie meals can become extremely boring, but make wise healthy choices.  Have 3 good meals a day, comprised of lots of vegetables and some protein (animal or vegetable), if you get peckish between meals, drink some water and see if you are still hungry.  If so, then chose something healthy, a piece of fruit, or better still some raw veggies.  Even a bit of cheese or some celery with peanut butter!  A handful of raw nuts mid afternoon give a great energy boost if you are feeling sluggish.

But don't eat mindlessly.  Focus on what you are doing, and how what you have chosen is going to nourish your body and mind and help you to continue with your day.  Also eat slowly and chew thoroughly, don't gulp it down in a rush... you will eat more than you need.

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 acceptance of Energy Drinks

It seems that lots of young people are fueling their lives with energy drinks.  Red Bull, Monster, Nos, 5 Hour Energy... all seem to be a reliable source of energy for young people who are burning the candle at both ends.  When you are young and having fun and don't have a care in the world, you also don't care about yourself and could be putting yourself at risk just by giving yourself a quick energy boost from your favorite drink.

Way back in 2013 I wrote a piece on the dangers of energy drinks and I believe that it is still valid today and yet energy drink consumption seems to be the norm.  So here is exactly what an energy drink does to you:

1.  Your Brain - yes that mission control center... the be all and end all of human life... When you consume an energy drink it quickly blocks adenosine production.  Adenosine is a chemical produced by the brain to help you sleep.  The caffeine in the energy drink will cause your brain to fire neurons to stimulate and instant energy boost which is exactly the same energy boost you get when your body senses a physical threat - call it the Fight or Flight mode.

2.  When the Fight or Flight mode is activated, the pituitary gland raises the adrenaline levels to give you more energy to run away or fight your enemy... this action injects glucose into the blood stream.

3.  However, all that free flowing adrenaline makes your heart beat much faster in order to move more blood and therefore more oxygen into your muscles... so you can run away or fight your enemy... except you aren't...

4.  The rise in glucose in the blood tells your brain that the rest of the body is full of energy and ready to take on anything in it's path - enemy wise.  Dopamine levels rise which means your brain receives the sensation of feeling incredibly energetic.

5.  However, because your heart is beating faster and all the chemical reactions going on in your body, you will start to sweat profusely, making you lose electrolytes and bodily fluids.

6.  The vast amount of caffeine consumed and the lack or burning off the energy means that anxiety appears and you start to shake.  This is also augmented by the dehydration from the excess sweating.

Some 500ml cans of energy drinks can contain the equivalent of 13 teaspoons of sugar and 160mg of caffeine which is roughly the same as drinking 4 cans of Coke.  The body will take about 12 hours to process that amount of caffeine from the bloodstream... so if you are drinking more than one can a day/night...well.... need I say more?

It appears so...

Potential risks of energy drink consumption:

• Palpitations
• Tremors
• Agitation
• Headache
• Chest Pain
• Dizziness
• Gastrointestinal Problems
• Insomnia
• Respiratory Distress
• Tingling or numbing of the skin

In April, a study carried out by Spanish investigators found that consuming just one energy drink per day could set off erratic heartbeats and heart attacks in healthy teenagers and the risk factor is even worse if there are underlying heart problems.

But still, energy drinks are flaunted to all and sundry... they sponsor motorsports and extreme sports and "cool" fashion.  So the big question is; what should health advisory boards be doing about this?

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 to lose weight through exercise

I have often talked about the necessity to take regular exercise.  Exercise is essential for good health and can even ward off breast cancer amongst many other diseases such as type 2 diabetes.  However, many people only see exercise as a way to lose weight and then discover that it isn't as easy to lose weight through exercise as they originally thought.  Many people find that when they introduce strenuous exercise into their lives to lose weight, they actually don't.  More energy expenditure can lead to feeling hungrier and people think, well, I have done and aerobics class or been for a run, I can eat what I like!

So what do you need to do in order to lose weight through exercise?  Here are some handy tips:

Stay away from sports drinks:
Sports drinks contain salts and sugars to replenish what the body has lost through seating that water
(supposedly) can't replace.  The idea behind them is to bring your blood mineral level closer to it's normal level so that you can continue to workout as if you have just started.  However, many of these drinks are full of carbohydrates which means they also contain calories.  Sports drinks are only really advisable for professional athletes with a strict training program.  If you are working out 2-3 times a week, plane old water is enough or ONE bottle of natural coconut water is enough to bring your hydration levels back to normal.

Join a gym or go for the cheaper options?
I wrote a long time ago about NASA's idea of the perfect exercise for the body... basically what our bodies need is CONSTANT MOVEMENT.  Sitting at a desk all day is killing us all.  If you have a desk job, you really need to get up at least every half hour and move around, NASA found that if you are sitting at a desk for 8 hours a day 3-5 gym workouts a week do NOT get rid of the deadly effects of a sedentary lifestyle.  Exercise does not mean having to join a gym... you can go for brisk walks in the fresh air, housework (even if you hate it) is the perfect workout for the body - turn your daily chores into your own gym workout, even gardening - any type of activity that gets your heart working and your muscles moving.

Tough aerobics classes or spinning are not the only way to lose weight.  Research shows that moderate exercise such as walking, can be just as effective for weight loss and it has the added benefit of NOT triggering the hunger hormones, which can deceive you into eating more after a long workout.

Remember why you are doing what you do:
Visualization is a very important aspect to incorporate into our daily lives, whether it's for weight loss, or achieving a goal.  I have two friends that believe that when they exercise, if they mindfully visualize the effect the exercise is having on the part of the body they are exercising, the effects are far greater than just working out mindlessly for an hour and then going home!  Try it, you never know what could happen!

Where do you hold your fat?
There are different types of fat in the human body.  Fat is also essential for health.  But, just with everything, too much of a good thing can lead to problems.  There are generally two body shapes; pear shape and apple shape.  The pear shape where fat is stored around the thighs and hips is subcutaneous fat that is stored just below the skin.  This fat is "healthy" fat, it stays in the same place and is very hard to get rid of.  The apple shape is cause for concern.  Belly fat, found in apple shaped people is fat that is stored behind the abdominal wall and around internal organs and as such is free to circulate throughout the body and can cause obstructions in arteries - however, the GOOD news is that this type of fat is the easiest to lose.  Fat stored around internal organs, also known as visceral fat, is the fat the body will primarily use for energy when you work out, so even if you don't see the instant desired effects on the outside, keep the faith, things are getting better on the inside.

Burn energy by building muscle:
You may want to look toned or even generate a six pack but muscle tissue also uses up more energy than fat tissue.  What does this mean?  Well if basically means that if you increase your muscle mass and lose fat, you'll be burning more calories more efficiently, even during your rest periods.

Eat healthily and move more:
There is more and more evidence available everyday about the beneficial effects of a healthy diet and regular exercise.  However, you must remember that both go hand in hand.  There is no point in enduring a spinning class if you are just going to go and gorge on pizza afterwards.  A balanced diet, correct hydration and regular exercise will keep the body in tune and out of trouble.  Avoid over compensating after an exercise class, it won't do you any favors if you just do the exercise and don't take care of your diet.

Remember, CONSTANT MOVEMENT is what NASA recommends, so keep this in mind.  Get your diet sorted out and choose a sport that you really enjoy, or turn your house into your gym... you can do it!

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

Energy Drinks, too dangerous to drink?

Anais Fournier was a 14 year old girl from Maryland who lived with a heart arrhythmia.  One day, she drank 2 Monster energy drinks (24 oz each) in a 24 hour period.  She died in hospital after 6 days in a coma.

The result of the autopsy was that her heart lost the ability to pump blood due to caffeine toxicity - and this was the cause of death.

We all know that energy drinks such as Monster, Red Bull and 5-Hour Energy to name but a few, are extremely popular especially amongst young people today.  They are used to keep people awake all night to study, or party or to stay awake in class or at work after being up all night - partying, studying or online gaming - the reason makes no difference.

However, the reality it that:

• 5 deaths and 1 heart attack have been linked to Monster.
• 13 deaths and 33 hospitalizations have been linked to 5-Hour Energy.

As I said, they have been linked, not proven, but it is worrying enough for the US Food and Drug Administration (FDA) to launch an investigation into the safety of energy drinks.  These products are designed to produce a temporary energy rush, however they also contain a substantial amount of caffeine, sugar and other ingredients that can sometimes lead to serious side effects such as insomnia, increased or irregular heart beat, agitation, irritability, seizure and possibly even death.

One of the problems these drinks are thought to cause is high blood pressure and potentially lethal heart problems.  Doctors are warning people with high blood pressure to "use caution and judgment" before consuming energy drinks, after finding that these drinks may increase blood pressure and disturb the heart's natural rhythm.

Researchers in the U.S. have studied data from seven previously published studies to determine how consuming energy drinks might affect heart health.  The seven studies included healthy patients aged 18 - 45 years of age.

In the first part of the data analysis of the seven studies, researchers examined the QT interval (a segment of the heart's rhythm) of 93 people who had just consumed one to three cans of energy drink.

The QT interval describes a segment of the heart's rhythm on an electrocardiogram; when prolonged, it can cause irregular heart beats or sudden cardiac death.

Dr. Sachin Shah, lead author and assistant Professor at University of the Pacific in the U.S., said:

"Doctors are generally concerned if patients experience an additional 30 milliseconds in their QT interval from baseline.

"QT prolongation is associated with life-threatening arrhythmias.  The finding that energy drinks could prolong the QT, in light of the reports of sudden cardiac death, warrants further investigation."

The researchers also discovered that the systolic blood pressure (the top number in a blood pressure reading) increased an average of 3.5 points in a pool of 132 participants.

Dr. Shah said:

"The correlation between energy drinks and increased systolic blood pressure is convincing and concerning, and more studies are needed to asses the impact of the heart rhythm."

One of the major problems is that quite often a person may have a minor heart problem and not know about it, in these cases consuming an energy drink could put a person at risk of suffering serious heart problems and even death.

A review of the combination of ingredients in these types of drink by three researchers from the University of Texas Health Science Center at Houston and the University of Queensland in Australia, and published in the Mayo Clinic Proceedings in November 2010 found that:

"Four documented cases of caffeine-associated deaths have been reported, as well as five separate cases of seizures associated with consumption of energy/power drinks."

Additional reports include an otherwise healthy 18 year old male who died playing basketball after drinking 2 cans of Red Bull; and 4 cases of mania experienced by individuals known to have bipolar disorder.

Every person is different, and may not be aware of underlying health issues, or may be subject to peer
pressure to consume them, another problem is that these drinks are sold everywhere and are readily available to young children.  The amount of money spent on marketing for these drinks is huge.  Brands such as Red Bull sponsor sporting events such as the Formula 1, skateboarding and other motor sports, where young people idolize the drivers or skateboarders and believe they should be drinking it to be like them.

We know that drugs such as heroin, cocaine, etc cause damage to health and when someone stops consuming them they suffer withdrawal symptoms.

We know that caffeine also produces withdrawal symptoms when someone stops consuming caffeine.

The same thing happens with sugar, if you radically cut sugar from your diet you also suffer withdrawal symptoms.

Caffeine and sugar are the main ingredients in energy drinks, if something causes withdrawal symptoms when you stop consuming it, it can't have been any good for you - it's just a legal drug.

There are two problems associated with the consumption of large amounts of caffeine.  K Steven Whiting, Ph.D of Phoenix Nutritionals in San Diego explains; one, it targets the central nervous system directly.  Two, it can lead to dehydration and loss of water soluble nutrients that have a calming effect on the central nervous system.  The combined effect of these two issues can cause agitation, and sleep problems and can lead to the development of longterm anxiety problems.

What scares me even more is that lots of young people even mix these energy drinks with alcohol, another stimulant which just adds to the health danger of this type of legal drug.  As these drinks are relatively new, researchers still don't know what the longterm effects may be on the health of habitual consumers.

If you eat a healthy balanced diet, take regular exercise and sleep well, you will have enough energy to do anything you want.  The healthy way is so much safer and means you will enjoy living and having fun for a very long time.


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