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

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

How to survive the holiday season, be healthy and still have fun...

Lots of people both love and hate the holiday season.  It's that time of year when invitations to parties are rife, alcohol flows, your mother spends all the time in the kitchen cooking decadent dishes and exercise is limited due to all the social obligations.  Lots of my patients look upon this time of year with terror, after several months or even a year of making dietary changes and losing weight or getting their digestive systems in tip top working order I get comments like:

"You have no idea how much food my mother produces!"

"I have loads of business functions to attend and it's all buffets and canapés - there's no way I am going to be able to resist!"

"I can't not drink!  My mates won't understand!"

These are just three of the many I get, but you understand.  So here are a few tips for surviving the buffet table, over eating, alcohol and the dreaded hang over!  I'm afraid that I don't have much of an answer for your mother's cooking!

1. Don't shop too far in advance.  Lots of shops have special offers on at this time of year, especially, it seems on chocolate and biscuits.  Don't think your being clever buying them in advance, if they're in the cupboard, you will eat them and then you'll have to buy them all over again for when your family and/or guests arrive.  Leave that to the last minute, in the meantime fill your kitchen with healthy snacks.  If you look after yourself in the run up to the holidays, any "damage" you do will be less.
2. Change your mind set.  Think positively and remember that at any other time of year, if you had a party to attend you would cut back and be strict with your diet for a day or two before the party and then a day or two afterwards.  Do the same here, be good to yourself in the run up, eat lots of fruit and raw vegetables, a little bit of fish or meat and hold the dessert.  Then remember that lunch on the 25th is basically turkey with vegetables.  If you really want to look after yourself
   
   follow this basic rule:
• Don't mix your carbs and proteins.  By all means eat the turkey and the vegetables but don't have the potatoes or bread sauce!  After a protein meal, let at least 2 hours go by before you eat carbs - so you can always have your dessert a couple of hours later.  Believe me, with all the friends and family around and present opening, those two hours will fly by!  
3. Be intelligent about left overs and gifts of food.  Quite often people will bring you food as presents when you invite them to your house.  More chocolate biscuits, mince pies, stollen, etc.. This means that you will have even more food left over.  So what to do with the leftovers?  Keep the meat and vegetable leftovers, give away the rest.  You are sure to be invited to someone else's house so take things with you too!  Or you can donate them to charity to help cheer up someone else's holiday season.
4. Buffet strategy.  A buffet table is everyone who is trying to look after themselves' nightmare.  All that delicious looking food begging to be eaten!  So, how to get through the buffet and not eat too much?  Use a dessert plate, not a large dinner plate, fill it once and then sit away from the buffet table so you aren't tempted to go back for more!  Also avoid beige food.  Beige food tends to be fried, covered in breadcrumbs or pastry and therefore a very unhealthy choice.  Go for the more colorful foods which are more likely to be fruit or vegetable based.
5. Are you going to a party where there will be lots of alcohol?  There is nothing wrong with a few drinks every now and again and obviously the holiday season is rife with alcohol; eggnog, hot wine, champagne, wine with every meal, party cocktails... so here is what you can do to make sure you navigate the party circuit in the best possible way:

• Never drink on an empty stomach - plain yogurt with a banana is an excellent stomach liner prior to going out partying.
• Limit fizzy alcoholic drinks - it's true they really do go straight to your head.  The bubbles speed up your absorption of alcohol, so limit the number of glasses of sparkling wine, fizzy cocktails and champagne.
• Avoid a nightcap - darker drinks, especially spirits like brandy or whisky have higher levels of compounds called congeners, these are formed during the fermentation and distilling process.  It is thought that these compounds make your hangover worse - so if you really can't avoid that nightcap, try a white spirit instead.
• Drink plenty of water - hangovers are mainly a hydration problem, so drink lots of water before going to bed.
6. The next day... if you are hungover, the best way to recover is:
• DO NOT succumb to the old belief of "hair of the dog", more alcohol is really not the answer!
• Drink coconut water; it's great hydrating properties will work wonders - or you can make your own hydrating drink; just mix a tablespoon of sugar and a teaspoon of salt in a pint of water and sip throughout the morning.
• Limit your caffeine intake.  Too much caffeine will only aggravate your already flagging hydration levels - so just have one cup of coffee until your are feeling normal again.
• Eat!  Have a nice simple breakfast; brown toast with a poached egg, grilled tomatoes and
  
  mushrooms and a glass of orange juice will have you back on track in no time!
• Avoid painkillers such as aspirin and ibuprofen.  They may take your headache away but they will irritate your upset stomach.
• Resist your cravings - quite often your body cries out for fast food, doughnuts and sugar, sugar, sugar!  Don't give in!  Sugary drinks and foods will only add to your already unbalanced blood sugar levels.  Eat fresh fruit instead or have a smoothie made from fruit and yogurt.
7. Exercise.  Go for a brisk walk after lunch, it will help with digestion.

I wish you all a happy and healthy holiday season!

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

THE TRUTH ABOUT SATURATED FATS

Everyday we are finding out more and more information as to how food affects our bodies and consequently our health.  For years the “health authorities” have told us that the food pyramid is the guideline for healthy eating.

This pyramid has been proven scientifically to be wrong.  But still the “health authorities” stand by this long-standing mistake.  Why?  Who knows?  Maybe it’s because grains are cheaper and more abundant than fish, meat and poultry.  Basing our diets on grains means that the “health authorities” can guarantee to a certain extent that a large part of the population will be “well fed”. 

However, if we just take into account one point, the food pyramid makes no sense at all.  That point is:

Our digestive systems have not changed in over 10,000 years, however our eating habits have changed beyond recognition.

10,000 years ago, man ate what he could catch (fish, meat, poultry), and what he could gather, (vegetables and fruit).  There were no such things as processed foods, vegetable fats that have been manufactured in a factory or refined sugars and flours.  What is posing the biggest threat to our health is the processed food that the “health authorities” are trying so hard to get us to eat.  Add to that our sedentary lifestyles and you have a recipe for disaster.

You don’t even have to go back 10,000 years.  Our great grandparents (in some cases) and our grandparents didn’t eat processed food.  They ate meat, vegetables, butter, and full fat milk but also had a more active lifestyle.

It is widely accepted that the causes of coronary heart disease are saturated fats and cholesterol, and few people date to question this.  It is called the lipid hypothesis idea.  This idea has dominated medical thinking about heart disease for the past 50 years.

The theory is that when we eat foods high in saturated fats and cholesterol, these substances are deposited in our arteries in the form of plaque.  The plaque builds up over time, causing our arteries to get narrower until one day, little or now blood can pass through, thus a heart attack occurs.

This does make a degree of sense, and so the lipid hypothesis idea gained many followers.  However, the theory that saturated fats and cholesterol causes heart disease fail to explain other observations.

In America, the rate of heart disease soared during a period when saturated fat consumption fell sharply while cholesterol intake remained basically unchanged.

Before 1900, heart disease was rare in America only affecting about 8% of the population.  By 1950, heart disease caused 30% of all deaths in America.  Today, it causes about 45% of all deaths.

During this period the consumption of butter fell from 18lbs per person per year at the turn of the century, to about 10lbs per person per year by 1950.  Today it is even lower, however, the rate of heart disease continues de rise.

During this same period, margarine consumption rose from 2lbs per person at the turn of the century to about 8lbs per person – something that was promoted as being healthier than saturated fats.

There is strong evidence that the trans fats used in making vegetable oils and margarines are far more harmful to our bodies than naturally produced saturated fats.

To fully understand the meaning and dangers of trans fats, I urge you to go to the following website:

http://www.stop-trans-fat.com/what-is-trans-fat.html

This is a very comprehensive web, which tells you the dangers of trans fats and where they can be found in our daily food.

Many studies have been carried out to verify the build up of plaque in different nationalities according to their diet.  One of the biggest studies carried out to establish that saturated fats is the main cause of coronary heart disease was the International Atherosclerosis Project 1968, in which over 22,000 corpses from 14 different nations were examined for plaques in the arteries.  This study found roughly the same degree of plaque build up in all the 14 nations studied.  The same build up among people who had meat based diets as well as those who ate little of no meat.  The same build up among people with high rates of heart disease as well as those with little or no heart disease.

I also recommend watching a very interesting video on www.youtube.com called Big Fat Fiasco by Tom Naughton “on how the misguided fear of saturated fat created a nation of obese diabetics”.

To this we also need to add the toxic effects of sugar.  Sugar and high fructose corn syrup consumption has risen drastically over the years and can be found in the most surprising places (Heinz baked beans contains 5g sugar per 100gr of product, Special K red berries cereal 23g of sugar per 100gr of product, etc).  Recently an article was published called The toxic truth about sugar by Robert H. Lustig, Laura A. Schmidt and Claire D. Brindis which states that sugar is so lethal to our health that it should have the same restrictions as tobacco and alcohol.  The article states that sugary foods and drinks are the cause of illnesses such as obesity, heart disease, cancer and liver problems.  They say that the damage done through sugar consumption mirrors the damage done by drinking too much alcohol (made from distilling sugar).

So what should we do to be healthy?  We need to go back to a healthy and varied diet based on meat, fish and poultry, fruit and vegetables and any grains should be whole grains rather than refined grains.  And, we need to move.  Our sedentary lifestyles have a dramatic effect on our health.  However, contrary to popular belief, you don’t need to go mad and sign up for a marathon or payout an expensive gym fee.  All you NEED to do is to walk, 30 – 45 minutes 5 days a week, at a pace that leaves you short of breath.  Now this could mean getting off the tube or bus a few stops early.  Anymore exercise than this is totally up to you.  My main advice would be to find a sport that you truly enjoy, or organize a walking group so that you can do it in company – this will also motivate you, if you have arranged to meet other people, it isn’t so easy to find an excuse not to go.  It really isn’t that difficult.