A "cure" for obesity?

Obesity is one of the biggest problems in society today.  It affects more than 500 MILLION people worldwide and is threatening to bankrupt most public health services.  Obesity isn't just a FAT problem, it also increments the risk of type 2 diabetes, heart disease and cancer.

Most people see an obese person and think that they over eat and don't exercise enough and, in some cases they would be right.  However, not all obese people suffer from being lazy and lie around eating everything and anything they can get their hands on.  Throughout the decades when scientists have compared the diet of an obese person to that of a lean person, there weren't many differences - in what or how much they were eating.  In fact the one BIG unresolved question is why do some people get fatter than others when eating and moving the same?

Yes there are cases of hyperthyroidism where people with an overactive thyroid tend to be thinner and burn all they eat, or the contrary where hypothyroidism means a slow working thyroid gland that means a person gains weight.  Both conditions are a problem and have other health problems associated.

But there are people who are healthy but have a tendency to put on weight with frightening ease.

Back in 2007 the FTO gene was discovered.

Fat mass and obesity-associated protein also known as alpha-ketoglutarate-dependent dioxygenase FTO is an enzyme that in humans is encoded by the FTO gene located on chromosome 16 - certain variants of the FTO gene appear to be correlated with obesity in humans. (Wikipedia)

The discovery of this gene challenges the notion that people get obese out of choice because they

choose to eat too much and not exercise.  However, it's not all as clear as it seems, the FTO gene was discovered in 44% of Europeans but only 5% of blacks, meaning that other genes are clearly at work and food and exercise ALSO play an important part in maintaining a healthy weight.

Fortunately scientists have identified a "switch" to turn off the FTO gene.  Harvard and MIT researchers managed to block the gene's effect in mice and found that the mice became 50% leaner than other mice even though they were eating a high-fat diet.  Those mice also burned more energy while sleeping.  The same experiment on human cells found that energy burning in fat cells was increased resulting in less fat being stored.

However, Manolis Kellis a professor at MIT stressed that the FTO gene does not automatically make a person obese, it just made it more likely.  The researchers went on to say that they did not know how long it would take to develop an effective treatment for obesity and also said that they doubted there would ever be a pill that would let people eat whatever they wanted and not gain weight.

Also, any drug would need rigorous testing as it would likely have a knock-on effect on other areas of the body.  However, this is big news with a lot of potential for helping the obesity epidemic.

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

Lose weight the delicious way...

That ominous word... DIET... instantly conjures up mental images of grilled chicken breast with lettuce and... not much else.

If you read this blog regularly you'll know by now that I am not a chicken and lettuce believer, in fact here are 18 FAT BURNING FOODS that are deliciously full of healthful nutrients that will not only help you lose weight, but you'll love every moment of your "diet".

In my opinion foods with a label aren't foods at all.  On the whole we eat way to many foods that are so refined their nutritional content is severely lacking.  Nutrient dense foods will supply you  with everything you need and keep you feeling fuller for longer, helping to beat those pesky cravings and making your diet much more successful.

So, polish off your knife and fork and unlock the kitchen, it's time to EAT!

1.  Coconut.  Love coconut!  Packed full of healthy fats in the form of medium chain fatty acids (MCFAs) which are broken down by the body and used for energy production, effectively kickstarting your metabolism.  You can use coconut oil for cooking, it supports higher temperatures and you need a lot less than other oils.   Raw coconut as a snack between meals is also great especially if you are on the go.

2.  Green Leafy Vegetables.  Packed with vitamin A and C as well as calcium, green leafy vegetables are a great way of reducing oxidative stress in the body.  Eating green leafy vegetables reduces stress hormones in the body so they don't get stored as belly fat.

3.  Avocado.  My all time favorite.  You must get avocado in your life.  Bursting with healthy fats and fiber, avocados boost your metabolism and accelerates the conversion of fat into energy.  They also fill you up for a long time.  I quite often recommend avocados for breakfast for hungry people who say that fruit just doesn't do it for them in the mornings.  Avocado really hits the spot providing energy and filling you up.

4.  Fish.  Especially oily fish such as wild salmon, mackerel, tuna, etc...  Packed with Omega-3 which is really good for your brain, fish also have a positive effect on Leptin.  This hormone regulates fat storage, so eating fish which has a positive effect on Leptin will keep you in control of your weight.

5.  Lean organic meats.  Animal protein is an important component of a healthy diet, it helps repair damaged areas of the body and provides essential amino acids.  It also has a thermogenic effect which means it makes your body burn more calories to digest it (remember my post about Negative Calorie Foods?)

6.  Green Tea.  Not so filling I'm afraid but green tea contains catechins.  These are a type of phytochemical that has an effect on metabolism which then promotes fat oxidation and thermogenesis, as it degrades norepinephrine, the fat burning hormone.

7.  Cinnamon.  Swirl your green tea with a stick of cinnamon.  Cinnamon regulates blood sugar levels which in turn will reduce your cravings and stop you feeling sluggish mid afternoon.

8.  Chillies and Peppers.  Another negative calorie source.  Capsaicin is a compound found in chillies and peppers which helps protein structures in the body to break down fat.  The hotter the better, just be careful!

9.  Grapefruit.  This is one you need to be "wary" of in some cases.  Grapefruits have been found to lower insulin levels in the body which stops you from storing more fat.  Just be careful as grapefruits can stop the proper absorption of certain medicines.

10.  Tomatoes.  Deliciously ripe and bright red they are packed with vitamin C an lycopene, a brilliant antioxidant which helps the oxidation process.  Don't peel them as the lycopene is found just beneath the skin.

11.  Eggs.  Supreme quality protein, forget about all the high cholesterol bad press they've had for years - dietary cholesterol does very little to effect cholesterol levels in the body.  The protein in eggs will keep you feeling fuller, so an omelette for breakfast is a great way to get up and go!

12.  Flaxseeds.  As with oily fish, flaxseeds are packed full of Omega-3 fatty acids.  They attract toxins in the fat deposits of the body and help with their elimination.

13.  Nuts.  Glorious nuts.  High calorie but very healthful.  Raw nuts are very nutritious and are a great source of magnesium which helps boost your mood.  Nuts help control weight, reduce heart disease and also diabetes.  A study found that people who ate a handful of nuts 3-5 times a week, lived longer than those who didn't.

14.  Broccoli.  Another one of my favorites.  Lightly steamed and drizzled with a little melted butter... yum!  Packed with fiber, sulforaphane and calcium, this is a superfood.  Eat as much as you want, there is nothing bad to be said for broccoli.

15.  Quinoa.  I have re-discovered this recently.  I tried it once years ago and was not impressed, but recently I found the most amazing salad recipe using quinoa as a base and I have been converted.  Gluten free, quinoa is packed with lots of vitamins and also has a lo GI score so your glucose levels will remain stable.

16.  Lentils.  High in fiber which stops your glucose levels taking a nose dive, they will also keep hunger at bay.  They are also high in iron, but you will need to eat them with tomato to better absorb the iron content.

17.  Bananas.  The starch found in bananas turns into a fatty acid in the gut which metabolizes fats and helps decrease obesity.  They are also high in potassium and tryptophan so can help with depression.

18.  Spices.  Variety is the spice of life, but spicing up your food can help your waistline.  Cayenne is a hot spice but it helps lower blood glucose levels and reduces the risk of excess insulin storing fat.  Turmeric is the highest known sources of betacarotene which is a powerful antioxidant and protects the liver from free radical damage.

So, there you have it.  Now you can get on with eating your way to the body you've always wanted.

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

Feeding the menopause

This week I have received a special request from a dear, and very talented friend of mine; María José Sesma (if you don't know her you really should check her out, she's incredible!).  MaryJo has asked me to help with nutrition during the menopause, so for all of you facing this new time in life, here are some suggestions I hope will help you through.

The menopause is a highly challenging time of life as it brings many changes with it, and not many of them are welcomed.  Common symptoms include hot flushes, sweating, insomnia, anxiety, impairment of memory, fatigue, fluctuating emotions and weight gain.  There can also be long term consequences which include a decrease in libido, osteoporosis, heart disease and even dementia which are all linked to a reduction in estrogen levels.

The menopause is an unavoidable stage in life which can be a relief for many and a horror for others.  A woman's ovaries stop releasing eggs at some time in her early 50s, and because of this her menstrual cycle will stop.  All the physiological changes she will begin to experiment are largely due to the decrease in estrogen production and the effect this has on other hormones.  Estrogen helps to lift a woman's mood so, when levels drop, she may feel depressed.

Hormone Replacement Therapy (HRT) is available, but some women prefer to try natural remedies or both!  One certainly doesn't interfere with the other so here are some of the natural remedies you might like to consider.

Fatigue:
Avoid foods high in sugar and simple carbohydrates, these cause sharp increases in blood sugar levels but are followed by a sharp dip which can leave you feeling even more tired than you were before.  A better option would be fresh fruit (not juice) or raw nuts.

Hot Flushes:
This is probably one of the worst effects of the menopause.  They pounce when you least expect it and usually when you have just done yourself up for an evening out and the sweat leaves you with your mascara half way down your cheeks and unsightly sweat marks on your smart clothes!  No fun at all...  Stop eating foods that are likely to set off or worsen hot flushes and night sweats such as spicy foods, and other stimulating foods such as coffee, alcohol and chocolate.

Dry Skin:
This is a side effect of the decline in hormones, up your intake of legumes, nuts and seeds such as sunflower, pumpkin and almonds which contain vitamin E, zinc and calcium.  These highly nutritious foods also contain oils which help prevent dry skin and normalize hormone levels.

Depression and Irritability:
Here tryptophan is your friend.  Tryptophan is an essential amino acid which is a precursor to serotonin - the happy hormone.  Serotonin helps moods and may even control sleep regulation and appetite.  Tryptophan rich foods are:

• Seeds and Nuts
• Soy Foods - but make sure they are FERMENTED soy foods
• Cheese
• Lamb, beef, pork and game
• Chicken and Turkey
• Fish
• Shellfish
• Oat Bran and Oats
• Beans and Lentils
• Eggs

There are tryptophan supplements available on the market, however, it would be convenient to carry out a specific blood test to check your amino acid levels before supplementing.

Also, you would be wise to not skip a meal, this way you will keep your blood sugar levels balanced which also contributes to less emotional imbalances.

Anxiety:

Many women find themselves suffering from anxiety when they reach menopause without any apparent reason.  Here you may find it helps to increase your intake of cashew nuts, almonds, cranberries, acai berries and maca root.

Bone Health:

Menopause is a great time for osteoporosis to strike so you really need to be conscious of getting enough calcium.  Now, I am definitely not one to recommend dairy produce in large quantities as it can be counter-productive as far as bone health goes.  Certain foods produce acidity in the body which means the body releases calcium from the bones to lower the acidity level in the body.  So,  you need to increase your intake of alkaline foods such as vegetables (especially green leafy vegetables and broccoli), fruits, seeds, nuts and yogurts.  Also eat foods that are high in magnesium and boron, these are minerals are important for the replacement of bone and therefore help to lower the risk of osteoporosis, such as; apples, pears, grapes, dates and raisins, legumes and nuts.  You may also like to consider a calcium supplement but make sure it also contains magnesium, vitamin E, D and zinc.  It is also very important to exercise as much as possible, especially weight-bearing exercises; walk, run, skip, jump, dance, lift weights...

A big NO NO for bone health is drinking too much caffeine and smoking and you should reduce your intake of sodium and animal protein.  We eat far too much animal protein, you really only need a piece the size of your palm without the fingers and the same thickness as your palm and not at every meal.  So up your intake of veggies and reduce your animal protein intake.

Other helpers:

However, there are other things you may find helpful, supplementing with Evening Primrose Oil is said to relieve the hot flushes and other symptoms of the menopause - several women I know swear by it.  Yoga... yoga is good for just about everything but the exercise and muscle strengthening it provides are brilliant and the health benefits of meditation are second to none.

I hope this is of help!

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

What Coke does to you... and it ain't pretty...

Last week The Renegade Pharmacist published an infographic on what a can of Coke does to you after just one hour.  It is stunning to think what your body goes through from drinking just ONE can of Coke.  Well this week The Renegade Pharmacist is back with the effects of drinking a DIET COKE.  So, just in case you missed it, here are both.

What happens one hour after drinking a can of Coke (The Renegade Pharmacist).

1.  First 10 minutes.
10 teaspoons of sugar hit your system (100% of your recommended daily intake).  You don't immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.

2.  20 minutes.
Your blood sugar spikes, causing an insulin burst.  Your liver responds to this by turning any sugar it can get its hands on into fat.  (There's plenty of that at this particular moment).

3.  40 minutes.
Caffeine absorption is complete.  Your pupils dilate, your blood pressure rises, as a response your liver dumps more sugar into your bloodstream.  The adenosine receptors in your brain are now blocked preventing drowsiness.

4.  45 minutes.
Your body ups your dopamine production stimulating the pleasure centers of your brain.  This is physically the same way heroin works, by the way.

5.  60 minutes.
The phosphoric acid binds calcium magnesium and zinc in your lower intestine, providing a further boost in metabolism.  This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

6. 60 minutes.
The caffeine's properties come into play.  (It makes you have to pee).  It is now assured that you'll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.

7. 60 minutes.
As the rave inside of you dies down you'll start to have a sugar crash.  You may become irritable and/or sluggish.  You've also now, literally, pissed away all the water that was in the Coke.  But not before infusing it with valuable nutrients you body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.

Now this is me... Lucy Carr... we all know that drinking regular soda is full of sugar and is bad for us but people still drink vast amounts.  After reading this, will you be switching to Diet Coke?

Probably not, because as I said before, The Renegade Pharmacist has, this week, published the effects of drinking Diet Coke and here it is, in his own words.

What happens one hour after drinking a can of Diet Coke (The Renegade Pharmacist).

1.  First 10 minutes.
TRICKS YOUR TASTE BUDS & ATTACKS YOUR TEETH
The phosphoric acid attacks the enamel in your teeth, while the artificial sweeteners like aspartame hit your system.  Aspartame may trigger taste receptors and trick your body into thinking it has just processed sugar.

2.  20 minutes.
CAN SWITCH ON FAT STORAGE MODE
Like regular Coke this can trigger insulin, which sends your body into fat storage mode.

Data from a number of studies, including the Nurses' Health Study and the Health Professionals Follow-Up Study also reported greater risk of type 2 diabetes, high blood pressure and heart disease.

Also some data indicates those who consume artificially sweetened beverages double the risk of metabolic syndrome which is related to diabetes and cardiovascular problems.

3.  40 minutes.
CAN CAUSE ADDICTION
The potentially deadly combination of caffeine and aspartame creates a short addictive high similar in the way cocaine works.  Excitotoxins are released which may exhaust your brain by overstimulating it's neuroreceptors, especially if consumed on a regular basis.

4.  60 minutes and beyond
CAN DEPLETE NUTRIENTS, MAKE YOU HUNGRY & THIRSTY FOR MORE
Unlike the small amount of satisfaction you get from regular coke, your body may still crave sweets.  This makes you likely to reach for another soda, or worse, some other junk food you consider to be safe and the cycle continues.

A can of diet coke provides no nourishment and would replace a more nutritious drink you could have drunk while potentially depleting your body of essential minerals.

It will never quench your thirst as it dehydrates rather than hydrates your body.  A lack of vital water can lead to brain fog, poor concentration, fatigue and feeling irritable.

Now, back to me, Lucy Carr.  I was so horrified of the possible side effects of aspartame consumption that I quit Diet Coke in September 2013 and I haven't had a soda, regular or diet since - that's almost 2 years and yes, I feel so much better for it and I don't have a problem controlling my weight anymore.

So, as always, I hope this information will help you make an informed decision about improving your health.

For more information you can also read:

Just How Dangerous are Diet Sodas?
How money can buy what it wants and what that can mean to your health.

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

Can't stay awake after lunch?

How often have you suddenly found yourself longing for a nap on the sofa on Tuesday afternoon at the office?  That low energy moment after lunch when you just can't seem to stay awake.  The terrifying thought that someone could set up a meeting at that time is enough to have you panic stricken about being able to stay awake.

Well, this is normal... especially when you are eating incorrectly.

One of the main causes for this is that after a heavy lunch your body is using as much energy as possible to digest all you have eaten, this diverts blood from the brain to help with the digestion process which in turn, makes you feel lethargic.  If you have had a lot to eat and especially if you have mixed carbs with protein, it will take you body a lot longer to get through the digestion process.  If you avoid the carbs at lunch and stick to protein and vegetables you won't hit the slump.

What's more, we are all eating way more than our bodies need.  Portions have increased by about 50% in the past 20 years.  We really don't need to eat as much as we do and a light lunch works wonders.  Eating large amounts of pasta will always be a challenge for our systems, especially if you chuck a meat sauce over it.  Think light, eat lots of vegetables and some protein, eat slowly and away from your computer.  Chew properly and be mindful of what you are eating.

Stay as far away from sugar as possible.  The minute we find ourselves lacking energy we tend to stroll to the vending machine and grab a chocolate bar.  But sugar just causes a spike in your blood glucose levels, giving you an instant "high", which is lost just as quickly when insulin is released to lower the level of glucose in your blood.  So your "high" gets converted into a "low" very quickly, taking you right back to your lack of energy and your need for another "high".

Snacks can be healthful and energy giving too - even if they don't have sugar in them.  High protein and high fat snacks can do wonders.  Think nuts... a handful of raw nuts gives your energy a healthy boost, or half an avocado, for example.

Don't worry about having a coffee or a cup of tea.  Caffeine is a good energy booster and can also lower your risk of Alzheimer's and diabetes, can boost your mental as well as your physical performance.  A cup of coffee after lunch can work wonders - just don't have any too far into the afternoon as you may have problems sleeping.

Some fresh air is an essential part of any working day.  Being stuck in an office all day from 9-5 with recycled air and staring at a computer screen is enough to make anyone feel exhausted.  So have your lunch, a coffee and then go for a brisk walk.  Make it as long as your schedule will allow - the ideal is half an hour.  Studies have shown that a half hour walk at lunchtime increases our energy AND our productivity once we are back at our desks.  It also helps build muscles, boosts our mood and also our self-confidence so, what are you waiting for?  Talk to some of your friends at work, they might be willing to join you!

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

Diets don't work.

Yes, that's right, diets don't work.  Now, that doesn't mean you shouldn't change the way you eat.

Let's start off with the concept of a "diet".  Your diet is actually the WAY you eat - not just a weight loss program.  However most of us associate the word "diet" with eating a lot less and basically lettuce and grilled chicken.  Severe calorie restriction and avoiding all those foods that we enjoy is a recipe for disaster.

If you want to lose weight there are several things you will need to do, but the main one is to:

MAKE A LIFESTYLE CHANGE

The majority of people who decide they need to lose weight follow the following steps:

1. Go on a calorie restricted diet
2. Lose weight
3. Stop the diet because they have reached their weight loss goal
4. Put the weight back on again... and then some.

Sound familiar?

Consider this:  If the way you ate before the diet made you put on weight, going on a calorie
restricted diet will help you (in some cases) to lose that weight.  So you then think YIPEEE! I can stop the diet, and you then start eating the way you did before.  Yes, the way that made you gain weight to start with... So if it made you gain weight in the beginning, why wouldn't it do the same again?

The few people who manage to lose weight and keep it off is due to not only changing their diet but changing their lifestyle as well.  A change in eating habits that permit you to lose weight is a longterm change, not just a quick fix. 

First you need to sit down and analyze exactly what you eat and what healthy habits you have in your life - if any.  Now, you need to be brutally honest with yourself.  My suggestion here is to keep a food diary for a week or two.  Write down EVERYTHING you eat or drink EVERY day and at the very moment you eat or drink something.  Don't wait to write it all down at the end of the day - you simply won't remember everything.

Once you have completed your diary you can analyze the types of foods you are eating.  We know for a fact that refined carbs (sugar, pasta, white bread and white rice), and root vegetables make us put on weight, also processed foods and junk foods.  So you can see where you are making the wrong food choices.

Ask yourself WHY you ate that McDonald's meal on Thursday evening, for example.  Or WHY you ate that packet of biscuits.  Do you eat when you are stressed?  Do you eat when you are emotional?  Bored?  Knowing your state of mind when you eat something you know you shouldn't is very important and will help you to make healthier choices in the future.  So, when you are reaching for the family sized chocolate bar in the cupboard, ask yourself why you want to eat that.  

Do you feel guilty after eating something you know is fattening?  If you do, then the next time you are heading for the biscuit tin, ask yourself if you are going to feel guilty afterwards, is it really worth it?

If you ask yourself pertinent questions, you can also find healthier solutions.  Am I eating from boredom?  What can I do to stop myself feeling bored?  How about reading a book or better still going outside in the fresh air for a brisk walk or a run?  

When eating healthy food, visualize what those healthy nutrients are doing to your mind and body.  Enjoy the knowledge that you are giving your body what it needs and, in time, those healthy foods will become what you crave.  

Have patience.  Sustained weight loss should happen over time.  Each person loses weight at their own pace, no matter what they do.  I have had patients drop 6 kg in 18 days, and other lose 1.5 kg per month... it all depends.  So, bear in mind you won't know how you are going to lose weight until you try, so don't get frustrated and give up if you aren't losing weight at the pace you'd like.  Your body will dictate that.  

Exercise is very important.  Not only for the body but for the mind too.  Find a sport or activity that you enjoy and look forward to doing.  If you can find people to join in with you then all the better.  If you have arranged to meet someone to go for a walk or run, you are more likely to go.  Exercise also helps with stress levels.  High stress levels means high levels of cortisone which leads to weight gain, so try something that will help you to de-stress.  Everyone is different, I like to run, a friend of mine likes to do high adrenalin workouts at the gym... it's up to you.

However, none of these changes will work if you don't incorporate them into your life as a part of it. 

1. Find a healthy eating plan that works for you - my suggestion is almost always a low carb diet with lots of vegetables.
2. Find a sport or activity that you enjoy.
3. Make this a long term project.

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

Science and food... what the evidence says

I spend every day reading clinical studies on different foods and how they affect our health - or help it.  And I totally understand that people are genuinely confused as to what you CAN eat without worrying about the negative effects those foods can have on your weight and health.  Heck, I'm confused most of the time too!

We are constantly bombarded, day in and day out by the "health" industry and the food industry telling us that sugar is fine one day and then saying it needs taxing the next (I agree with this last point and one day I might just write a book about that one!), if low fat is heart healthy and then saying that low fat is heart dangerous... or high carb is fine for weight loss... oh no wait a minute... no it isn't!  Aren't you confused?

I hope my blog goes a long way to helping you understand what is right for you and what isn't.  I do try and base my information on scientific findings, but even those can be misleading.  The success of a clinical study depends on 3 factors; the number of participants involved, the duration of the study and the interpretation of the results.  Small studies with short durations give quick results that may not extend to a wider population and could change over time - for example.  Quite often the press pick up on once phrase and the whole thing goes viral without actually reading the entire study.  So most should be considered in their entirety before making conclusions.

However, there are some foods out there that have bad press which needs to be reassessed.  I wrote recently about how good avocados are for you and coffee has had a negative image for years.  Chocolate has been considered the devil since the beginning of time and wine was usually struck off in any weight loss plan.  We have been told for years that eggs raise cholesterol and therefore are a risk to heart health, and nuts are so fattening you shouldn't even be in the same room with them - same goes for pickles!

So, as I am not one for bashing anyone or anything over the head without proof... here's mine...

EGGS

I love eggs.  Considered one of the purest forms of protein, also considered to raise cholesterol and study published in the American Journal of Clinical Nutrition, eggs can help your body better absorb other vegetables' nutrients - more importantly it is the fat in the yolk that creates this better absorption.  So, add an egg to your favorite vegetable dishes. make you fat as the yolk is supposedly pure fat.  Truth is, the egg as a whole is packed with fat, protein, loads of vitamins and minerales and is very low in carbs.  They could also help you to absorb other nutrients more efficiently.  According to a new

PICKLES

Fermented foods are fashionable at the moment and for good reason.  They are extremely good for your gut health, and if your gut isn't healthy then you really are going to have problems - even in your mental health!  The Leiden Institute of Brain and Cognition has carried out an albeit small study with only 40 participants, which found that the participants who consumed probiotics for four weeks, spent less time dwelling on bad past experiences or negative feelings.

Fermented foods are packed with probiotics which could also help reduce social anxiety.  700 college students were surveyed on their eating and exercise habits and their personalities.  The scientists that carried out the survey discovered that those who described themselves as anxious had better social behavior if they ate probiotics.

NUTS

Wonderful and healthful nuts, packed with healthy fats, fiber and vitamins but feared for their high caloric value.  However, fear not!  Maastricht University discovered that people who ate about 10g of nuts every day had a 23% reduced risk of dying from heart attacks, diabetes, respiratory failure, and cancer, compared to people who ate less.  However, eating more than 10g a day did not increase the protective benefits so there is no need to go crazy and eat huge amounts.  Just remember to keep them raw and avoid peanuts!

AVOCADOS

Another one of my favorites!  Now to add to all those benefits is the avocado's LDL (bad cholesterol) lowering properties, making it heart healthy - or so new research published in the Journal of American Heart Association.  Another small study and funded by Hass Avocado Board and including only 45 participants so could be considered questionable on all levels... but it does shed light on the positive effect of the healthy fat found in avocados on cholesterol... Seeing as there is no reason NOT to eat avocados, this just adds to the positives.

Professor Paul Spagnuolo from the University of Waterloo has found that a lipid in avocados attacks leukemia stem cells directly without harming other healthy cells.  Obviously this would be a major breakthrough in cancer research but the drug is still a long way from being approved for use in human cancer patients.

CHOCOLATE

The never ending chocolate debate.  Dark chocolate is full of antioxidants which can't be bad, right?  Just keep it in moderation.  Although a study at Columbia University and NYU found that participants who ate a lot of chocolate - 100g of cocoa powder which contains 100mg of flavanols - got higher scores on memory tests than those who ate a little.  This means that chocolate is actually good for your brain.  However, to get that much from regular chocolate means you would have to consume 44 pounds a day and I really don't think your waistline would appreciate it even if you were capable.

Chocolate can also be considered good for you heart, or simply not bad for it.  A study in the British Medical Journal states that eating up to 100g of chocolate a day is linked to lowered heart disease and stroke risk.  But it could just mean that people with a higher risk of cardiovascular disease eat less chocolate than those who don't.

COFFEE

Can't live without it, but you think you should cut back because of the caffeine?  However, one thing all scientists seem to agree on is that drinking coffee isn't harmful at all.  In fact, a review of 40 different on the link between coffee and different kinds of cancer found that coffee consumption is inversely linked to the risk of various different types of cancer including breast, pancreas, bladder, prostate and throat.  The American Heart Association research has shown that higher levels of coffee consumption means a lower risk of stroke.  Also another study from Kyoto University discovered a reduced risk of death from heart disease in participants who had at least one cup a day.

Another study from the University of Texas shows that a few cups a day (2-3) could help lower the risk of erectile dysfunction.  This, they believe, is due to the fact that caffeine helps relax muscles and arteries, improving blood flow to the area in question.

WINE

Specifically red.  Full of an antioxidant called resveratrol, red wine is believed to be heart healthy and maybe even gut healthy due to it's fermentation and now, thanks to a study in the Journal of Nutritional Biochemistry, it may even improve weight loss too.  Red wine in mice has been found to help them metabolize fat and sugar more efficiently - however we will have to wait and see if it has the same results in humans.

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