The NO sugar fad

Yes... I have spoken many times about the dangers of sugar in the diet, and they are true.  Sugar causes obesity and a whole host of other problems such as diabetes, metabolic syndrome and cancer, to name but a few.  There is a huge anti sugar movement going on with the United Nations warning that sugar is the "new tobacco" and lots of people are radically cutting all forms of sugar from their diets.

I would like to stress that the no sugar focus should be on REFINED SUGAR and ADDED SUGAR.  Naturally occurring sugars in fruits, vegetables and whole grain cereals are a necessity for the body.  After all the brain needs glucose to function properly and the body needs a certain amount for energy.

The problem with sugar is that over the past couple of decades it has been silently added to so many products you'd probably be very surprised.  Mass produced foods such as bread, bacon, hot dogs, potato chips, salad dressings, juices, etc all have added sugar, even low fat processed foods have added sugar as sugar does not CONTAIN fat.  When fat is removed from a food to make it low or no fat a lot of taste is also removed so the manufacturers add sugar and salt to make it more palatable.  Sugar also extends the shelf life of lots of processed foods.  And then of course there are the sweets, chocolate, biscuits, desserts, etc., which we all know are packed full of sugar.

This is the sugar you need to eliminate from your diet.  I challenge you to go to your kitchen and check the foods you have stored there and see just how many contain sugar.  You should also remember when reading an ingredient list on a food package that the ingredients are listed in order of quantity starting with the most and continuing down the list as the amount decreases.  So, if sugar is listed as one of the top 3 ingredients this means there's a lot of sugar in it.

Mother nature has a way of supplying all our bodily needs.  As I have said many times before eating natural whole foods such as fruit, vegetables, meat, fish, eggs, etc., and healthy fats such as olive oil, coconut oil, nuts and even organic butter are what the body needs.  We are omnivores (don't get me wrong, I'm not knocking vegetarians or vegans) and should have a diet that is as varied as possible.  Our diets should be primarily plant based with just a little animal protein - we really don't need as much animal protein as we are accustomed to eating.  In fact, if you read The China Study by T. Colin Campbell, PhD and Thomas M. Campbell II, MD you will discover that we only need our diet to contain 5% protein from animal sources.  Now plant protein, that's a different matter!

As I have often said before, our digestive systems have not changed in 10,000 years yet our eating habits have changed beyond recognition.  10,000 years ago our ancestors the hunter-gatherers ate what they could gather - fruit, vegetables, nuts mostly, and every now and again they would be able to catch an animal for meat.  They would then pretty much have to gorge on meat for a day or two as there was no way of preserving it, before returning to their diet of fruits, vegetables and nuts.

I don't believe in exclusion diets unless there is a medical issue.  I would never recommend a gluten free diet to a person unless, of course, the were diagnosed with Celiac Disease or had been tested positive for intolerances to gluten.  I, therefore, do not recommend a completely sugar free diet... just make sure that your sugar intake is in the form of fruit, vegetables, nuts and whole grains.

Nothing refined or processed should ever form a part of a healthy diet.

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 

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 

Fermented pharmacy

As promised, here is the follow on from last week.

Many specialists refer to the digestive system as the second brain.  In fact, it is the only other organ that produces the neurotransmitter serotonin or the "happy hormone" - it actually produces MORE than your brain does.

So, brain and digestive health go hand in hand.  Your gut is also home to a countless number of bacteria - both good and bad.  These bacteria outnumber your body's cells by 10 to 1 - at least.  It is very important to maintain the ideal balance of good and bad bacteria as this balance forms the foundation for good health - physical, mental and emotional.

It is believed that most disease originates in your digestive system - this includes both physical and mental disease.  Some examples are:

• Lupus
• Crohn's Disease
• Ulcerative Colitis
• Kidney problems
• Chronic fatigue syndrome
• Urinary conditions
• Allergic and atopic conditions
• Fibromyalgia
• Inflammatory bowel diseases

To name but a few.

In order to have a healthy gut, it is recommended to incorporate fermented foods into the diet.  Fermented foods are some of the best chelators available - a chelator is a substance that removes other toxic substances from the body.  The beneficial bacteria in fermented foods are very potent detoxifiers, capable of drawing out a wide range of toxins and heavy metals.

So, here are seven of the top fermented foods for you to incorporate into your diet:

1. Kombucha: I've spoken of this before.  This is a fermented black tea that gives you a really great bacterial kick as it contains a great variety of microorganisms.  Just keep and eye on the sugar!
2. Sauerkraut: Fermented cabbage has a powerful impact on brain health, including depression and anxiety.
3. Pickles: This common food isn't often though of as a healthy food.  However, they provide a healthy dose of probiotics.
4. Coconut Yogurt:  You all know my love of all things coconut, so I could hardly leave it out of this post!  This is a dairy free way of getting the probiotic potential of yogurt - there are many easy recipes available on the Internet.
5. Miso:  Miso paste is made from fermented soybeans and grains and is packed full of essential minerals such as potassium, and consists of millions of microorganisms.
6. Tempeh or fermented soybeans is a complete protein that contains all the essential amino acids.  You can add this to a salad or as a sandwich filler.
7. Kimchi: This is a Korean dish typically made from fermented cabbage, it can help enhance digestion and nutrient assimilation - it can also improve your skin.

You also don't need to go crazy either, you only need between a quarter to half a cup of fermented vegetables or cultured foods such as yogurt per day.

So get cracking!  You can find loads of recipes on the Internet!

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 what you eat NOW can affect your future children

Yes, I have ranted and raged about processed foods, too much sugar, and too much salt for years.  However, until relatively recently the clinical studies that were published were biased, for example:

"The Importance of Breakfast Cereals" sponsored by Kelloggs or

"The need for milk produce on a daily basis." sponsored by Danone

Yes, I made these up to make a point.  Clinical trials and studies cost money and until relatively recently the people with the money were the big companies such as Danone, Kelloggs, Coca Cola, etc..

However, over the last few years, we are getting more and more unbiased information from studies carried out at universities with public funding, studies that have not succumbed to the pressure of the lobbyists for the big food companies.

One such study shocked me this week; Dr. Ian Myles from the National Institute of Allergy and Infectious Diseases, is the lead author on a study published in Nutrition Journal, which looked at the effect the Western diet and lifestyle has on people's immune function.

Unsurprisingly, it found that processed and junk food were to blame for the whole host of problems such as; increased inflammation, reduced control of infection, increased risks of cancer, and increased risk for allergies and auto-inflammatory disease.

Now, as if this wasn't scary enough, the study authors go on to explain that poor dietary choices get

"encoded" into both DNA scaffolding and into the gut microbiome (environment).  This means that food and lifestyle choices can create permanent changes in the balance of bacteria in our bodies which can cause the immune system to weaken.  This also means that those changes can be passed onto our children during pregnancy.

Dr. Myles says he was surprised by how heavily gut bacteria determined a child's health:

"Our bodies are a kind of mini-ecosystem, and anything that disturbs our bacteria can alter our health in profound ways," he says.

Dr. Mercola has written extensively on the importance of gut health and the flora contained within, and how any disruption can lead to many health problems in the future, here is a brief summary of what he has to say:

"Research shows that your gut flora can affect numerous processes in your body, including your metabolism, energy production, nutrition, and genetic expression.

"Your intestinal microflora is unique, although your will likely have one of three general "communities" of bacteria.  This microbial balance is exceptionally sensitive to environmental conditions, beginning at birth.  Children who are born with severely damaged gut flora are not only more susceptible to disease; they are also more susceptible to vaccine damage.

"Choice of foods can alter your microflora in a matter of days, for better or worse.  The ideal way to optimize your gut flora is to include fermented foods in your daily diet.  While most probiotic supplements contain no more than 10 billion colony-forming units, one serving of fermented vegetables can contain 10 TRILLION colony-forming units of bacteria.  Fermented foods also give you a wide variety of beneficial bacteria, so all in all, it's your most cost effective alternative."

Next week, I'll talk about fermented foods.  Also, one thing we should all remember on a daily basis:

If it has an ingredient label, you really shouldn't be eating it!

  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 

Cut the sugar

It seems to me that we live in a society where success - be it at work or socially - is measured by how you look.  Are you thin enough?  Is your hair beautifully luscious?  Are you wearing the right designer label?  Do you drive the right car?

We are constantly confronted with top models airbrushed to perfection and headlines screaming out the next best diet that promises miracles in half an hour with no suffering.  Women strive to be a size 0, while teenagers;  boys and girls alike are struggling with Anorexia and Bulimia just to be accepted.

And, of course, there is the other side of the coin... obese and over weight people are turning to dangerous operations such as gastric bands and gastric bypasses to lose weight quickly.  Childhood obesity is on the rise and children are being bullied about their weight.  Obese people have admitted to being socially outcast and I have even spoken to people who have suffered mobbing in their workplace because their boss didn't like "fat" people.

We judge people on their appearance.  We think we can form an opinion of someone just by what they look like.  Well you can’t.  For example, there are many reasons behind obesity, it isn’t just someone eating too much.  Some people have serious psychological problems, others have illnesses which lead them to put on weight such as hypothyroidism, others have to take medication that makes them gain weight…

Stats:

• 1/3 of adults worldwide are now overweight.  The number has QUADRUPLED since 1980 in the developing world.
• In the UK alone 64% of adults are classed as obese.
• A global explosion means that 1.46 billion adults across the globe are obese or over weight (this means they have a Body Mass Index of over 25).
• Obesity = greater risk of heart attacks, strokes, cancer, diabetes and other health related issues.
• At 70% North America has the highest percentage of overweight adults, but regions such as Australasia and Southern Latin America are catching up with 63%.
• North Africa, the Middle East and Latin America saw overweight and obesity rates increase to a level similar to Europe, around 53%.

So why is this happening?

I think a lot of the problem is down to lifestyle choices.  A poor diet and lack of exercise can lead to a whole host of health problems including weight gain, obesity,  and as I said before, heart attacks, cancer, strokes, diabetes, etc..

Then add on that we are constantly bombarded with publicity from fast food companies and soft drink companies who are just dying to sell as much of their product as they can, and promise to make our lives so much easier as we can just pick up the phone and magically a pizza will appear on our doorstep, or Chinese food, or Indian, or… and the list goes on.

ALL fast food, processed food, soft drinks, basically anything with an ingredient label is packed full of vast amounts of sugar and salt.  Both of which contribute vastly to weight gain.

This week, I was reading the press from the UK, on any given day there are various articles about diet, sugar, fat, etc., in fact this week on one day I saw these three headlines:

1. "The hell of giving up sugar (and why it's worth all the agony in the end)..."
2. "Rising obesity levels force NHS to spend extra 5.5 million pounds on adapting hospitals and buying specialist equipment to cope with overweight patients."
3. "Slap a 20% 'health tax' on fizzy drinks.  Experts call for action to slash UK sugar intake."

For years the government “health” bodies have been telling us that fat is the killer.  We have a vast range of low fat and no fat products on the market all meant to magically make us thin - but they don’t.  Ever since Senator George McGovern created the first ever dietary guidelines way back in 1977 we have had a health problem.  At the time saturated fat consumption from animal sources was at an all time high in the States and so were heart attacks.  It was therefore decided that heart attacks were being caused by the consumption of saturated fat.  So the US Government decided that we should all be using vegetable oils and margarines to lower the consumption of saturated animal fat (e.g: butter).  However health problems continued to increase - including heart attacks in a time when saturated fat consumption was at an all time low. 

As it turns out, vegetable margarines which were marketed as the healthy substitute for animal fat, are packed full of trans fats and far more dangerous to your health than eating butter.  One of my first ever posts on this blog was about trans fats… you can read it here.

However we are still on a low fat health kick.  All you have to do is walk around a supermarket and see just how many low fat products there are.  However, what you have to stop and think is that if you remove the fat from something you have to replace it with something else - otherwise it tastes pretty nasty!  So what do they replace it with?  SUGAR AND SALT.

We now know that the real killer is not fat at all and in fact our bodies need fat (in moderation), there are certain vitamins (A, D, E, and K) that are only soluble in the presence of fat.  But still our governments publish food pyramids and food plates that tell us to eat carbs and just a little bit of animal protein - because of the fat content.  Sugar and refined carbs are the real killer - so yes tax that sugar, make people healthier!

Refined sugar has no nutritional value, refined flour has no nutritional value, white rice has no nutritional value…  Sugar and salt do you NO good at all.  Stay natural and stay healthy.

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

This year's hottest superfoods

Everyday we know more and more about what foods are good for our bodies and, more importantly, what isn't.

To be honest, I really think that focusing on what ISN'T good for us is a lot easier than understanding what is... Mother Nature is such a generous provider that the list of what IS good for us is very very long.

But, maybe focusing on what ISN'T is too negative, so here is some food for thought... the 10 hottest NEW superfoods for this year.  Yes, food is fashionable and each year people are "discovering" foods that have always been there but just weren't on our radar, so if you like to try new healthy foods, here are some for you to try:

• Sesame seeds - nothing new here I hear you shout, but did you know that these tiny seeds that populate your hamburger bun are filled with essential minerals including manganese, copper, iron, phosphorus, and contain 20% of your daily zinc and calcium?  Eating sesame seeds has been shown to help lower bad cholesterol (LDL), reduce hypertension and stress and can also protect your liver.  You can add them to almost anything and sesame paste, also known as tahini, is one of the ingredients of hummus - delicious!
• Avocado oil - this fruit (yes, it is a fruit) is already known for being a great source of fibre, vitamins and protein.  It is thought that the humble avocado can help lower cholesterol and the risk of diabetes, stroke and coronary artery disease.  Avocado oil is high in lecithin, add it to your salad dressings, dips and marinades and reap the benefits of its healthy monounsaturated fats.  It is also safe as a cooking oil as it's smoke point is very high.
• Coffee - another one that isn't new, and it doesn't get much good press... until now!  New studies show that drinking black coffee in moderation may help prevent diabetes, certain cancers, and liver disease and can also be good for your heart.  Coffee is a great source of antioxidants, researchers at the University of Scranton said,

"Americans get more of their antioxidants from coffee than any other dietary source.  Nothing else comes close," states Joe Vinson, Ph.D, the lead author of the study.

          However, never drink caffeine of any sort on an empty stomach.

• Beet juice.  Richly colored vegetables are very beneficial to your health, beets are a prime example.  Beet juice is a great source of inflammation-reducing antioxidants and blood flow-improving nitrates.  This powerful and healthy combination promotes brain health, lowers blood pressure, and is an excellent energy booster.
• Teff - have you ever heard of this?  I hadn't!  It's a gluten free cereal packed full of dietary fiber that can help with managing your blood sugar levels, weight control and colon health because 20-40% of it's carbs are resistant starches.  You can substitute teff flour in most baked goods.
• Canary seeds - another gluten free grain and contains more protein per ounce than most others.  Canary seeds are made suitable for human consumption by a de-hulling process that retains their nutrients.
• Beluga Lentils.  You've probably heard of red, green and brown lentils and this is another variety.  They have a rich black color so you'll be able to identify them.  Their color comes from high concentrations of anthocyanins that fight inflammation, cancer and heart disease.  
• Salsify - what?  This, believe it or not, is a root vegetable also known as "oyster plant" due to its taste when cooked.  It looks like a form of parsnip, but is low in calories, high in fiber and can be boiled, mashed and used in soups and stews, and it's rumored to help people maintain a healthy weight.
• Za'atar.  A spice blend of sumac seeds, thyme salt, and sesame seeds from the Middle East.

  

  Za'atar

   Za'atar can be sprinkled over a variety of foods including flatbread, yogurt, and chicken and gives a savory flavor.  What makes it even better is that it is known to reduce your risks of food borne illnesses.
• Shichimi Togarashi.  A Japanese spice blend rich in antioxidants is made up of chili powder, orange or tangerine peel, black and white sesame seeds, and seaweed.  It is thought that this spice blend contributes to lowering your risk of high blood pressure and heart disease.

So get sprinkling - among other things!  

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

It's not about being thin... it's about being healthy

In today's society it seems that if you aren't a size 0 then you are classed as fat.  Teenagers are faced on a daily basis with photos of skinny models and actors and they feel they have to look the same to be popular.  Fat people are bullied and openly shamed in public, many even admit to having few friends.  Others have admitted to having a "fat" friend because it makes them look more attractive.  To me this is a sorry world we live in.

Being skinny at all costs will damage your health just as much as being fat will.  Anorexia and bulimia are serious illnesses that have claimed many lives.  Being obese also has claimed many lives.  All of these illnesses put an extra burden on our already stretched public health services.  There are also many many women who spend their lives trying one fad diet after another, and lose weight only to regain it and more.  It is a very frustrating way to live.

Taking this into consideration, I think we need to learn ourselves and therefore teach our children about healthy living.  It isn't just what my body looks like, it is how I SEE my body.  I was shocked this week when I saw a video documentary about body image.  Taryn Brumfitt, the woman who made the video, asked women to use just one word to describe their bodies.  The result was so sad... every adjective used was negative: "Disgusting", "Fat", "Ugly"... it was so demoralising and very sad.  This is the way normal women (yes normal women not super models or actors), see themselves and I found it devastating.  How do we expect our daughters to feel if this is the way we talk about ourselves.  And it isn't just the women, there are also men out there suffering from anorexia, bulimia and obesity.

I strongly encourage you to watch Taryn's video... it might just change your point of view you can watch it here.

Now, how can we change this?  We have to stop thinking that "thin is in" and we have to think that healthy is beautiful.  What do you really want from life?  Most people want to be healthy and live a long enjoyable life with their loved ones.  

So how do you achieve that?

For starters it isn't just about your weight.  Mind and body go together.  You have to nourish the body and the mind.  The digestive system is the only other system in the body that generates neurotransmitters, so it is critical to treat the digestive system correctly... the rest will fall into place.

Processed foods packed full of sugar and salt, soft drinks, even diet drinks can only contribute to weight problems and harm health.  Being thin, doesn't necessarily mean you are healthy, and we definitely know that being overweight or obese isn't healthy.  But that is the key, to be healthy, if you eat healthily you will find your natural healthy weight with ease.  Your skin will glow, your hair will shine and you will have an abundance of natural energy - and yes, you've guessed it, your brain will work better than ever!

It has been demonstrated that a healthy body means a healthy mind.  Body image - the way we see ourselves and each other, is a major issue - especially for young people today.  We can't change the fashion industry's idea of what beautiful is or even Hollywood's idea... but we can talk to our children, we can tell them about airbrushing and photoshop, about make-up tricks and how most of what they are seeing in magazines today is fake.  Thanks to the Internet we can show them what celebrities look like with no make-up on.  We can talk to our children about the importance of being healthy and how eating whole foods in a plant based diet will make them just that.  We all talk to our children about how dangerous smoking and drugs are... so why not talk about how GOOD healthy food is and how it can prevent disease and also make, as I said before, their skin glow and hair shine!

With the F.I.T Method, my aim is to teach people how to eat correctly for their body.  One thing I have discovered is that weight loss is almost a side effect.  Eating correctly for your body, so it receives the essential nutrients it needs from fresh healthy foods is the goal, you will lose weight naturally as you go.  If we ate correctly none of us would be over weight to start with - so, what's your excuse for not looking after yourself?

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