Year: 2020

Festive FOMO

You’re committed to healthy eating at Christmas, and you’ve just cooked a wonderful, indulgent Christmas lunch for everyone or been invited to your social bubble for Christmas lunch. The food beckons your way, but you’re watching your weight, mindful of those promises you made, so your deprived mouth can only water.

There’s a in-built fear that you’re never going to be able to have any of these delicious treats ever again. FOMO – shorthand for ‘fear of missing out’ – is the acute and often unjustified belief that everyone is having way more fun than you. And it reaches its annual high any day now. The Fear Of Missing Out (FOMO) activates your survival instinct to consume everything and anything. And so, you binge on everything in sight, and your healthy eating plans go out the window. And then….the self-recriminations start.

Here’s the thing you need to know about FOMO. We’re biologically and culturally programmed to over-value losses and under-value gains so it’s not your fault. As a result, we put more importance on the food we may be missing out on in the moment, and less on our long-term goals and wellbeing.

You have to ask yourself though what it is you’re actually missing out on. OK, maybe some sweet or high-carb treats, some booze filled evenings and such. But, these come at a high cost: blood sugar imbalances, mood and energy crashes, poor sleep, almost certain weight gain (if you consume in excess) – never mind the self-criticism for having over-indulged.

FOMO really is not your friend this month (or indeed any month) – especially if you want to maintain your weight over the holidays.

There’s another thing about this festive FOMO and it’s that you end up not taking responsibility for your actions around food and alcohol (You would have been able to resist, right, but it was the party season). You need to be in the driver seat over what goes into your mouth, not food or other people.  

Fix Your FOMO Around Food

There are several things going on when it comes to food. Your fear of ‘missing out’ on that delicious desert is the first.

But also refusing food (though it should be a basic human right) is mired in emotional meaning both for you and for the host.

The answer is not to find more and more creative ways to say no. If you have to own up to eating healthily around this time or being gluten or dairy free, this seems to compound the original offence of not wanting to eat.

Please understand that it doesn’t mean anything if you don’t want to stuff yourself till you feel sick with roast potatoes and mince pies. It doesn’t mean anything about your relationship with food, or how you feel about the host. You just don’t want the mince pies!

Here is Your Action Plan

1. HAVE A PLAN Before you go to bed each night. Plan out your food for the next day. This is never more important than at Christmas when parties, chocolates, cookies and “treats” are just about everywhere.
2. DON’T TRY TO DIET JUST NOW Set a maintenance goal instead. This is much more realistic and it is achievable, even at this time of year. Yes, it is!
3. It will also give you the freedom to enjoy yourself without feeling deprived, or that you’ve failed, which in turn means you’re more likely to rebel (and this is code for heading straight for the box of chocolates without a second glance).
4. WATCH YOUR PORTION SIZES – especially when it comes to fast-release carbs like white potatoes, pastry, breaded items, cakes, biscuits and other sweet things.
5. DON’T GO TO A PARTY HUNGRY If you do, you will be fighting a losing battle. Have a low GI snack before you go – just a little something that includes protein and slow release carbs (cottage cheese, yoghurt with a few nuts/seeds or unsweetened nut butter on an oatcake, for example).
6. KEEP FAMILY TREATS OUT OF SIGHT so you’re not tempted to tuck in just because they’re there. Out of sight, out of mind!

 Fix Your FOMO Around Alcohol

Often party-goers who are cautious about their alcohol consumption are viewed with suspicion.

If you want to have a few glasses of wine, have a few glasses of wine. But make that decision knowing what your social schedule over the entire Christmas period will be.

If you cut back on the amount you are drinking at social gatherings – even choosing not to drink at some events at all – you can feel the improvements almost immediately. On those nights that you don’t drink at all, you’ll sleep better, wake feeling more refreshed, you’ll have much more energy, and your mood will be better. The impact on your waistline will be positive, too – alcohol is a big contributor to belly fat and is brimming with unnecessary calories.

Here are a few suggestions for cutting down – if that’s what you choose to do.

• Decide how much you are going to drink (maximum) before you go out.
• Consider telling someone else who will be there (friend or partner, perhaps) to help keep you accountable.
• Don’t feel pressurised by others. It’s your life and you are the one who makes the decisions.
• Have an excuse ready when you want to give it a miss (remember ‘no, thanks, I’d rather have …’ is perfectly OK. )

So, how does the amount of socialising stack up against your health goals?

To be clear, you absolutely can honour all your social commitments but, in order not to find yourself tempted by the usual crash diet in January, hear this: it IS possible to go out, have fun, eat well and be ‘healthy’. You just choose it.

Embrace JOMO- the Joy Of Missing Out

JOMO, or the ‘Joy of Missing Out’, is the ultimate antidote to FOMO. JOMO is that contented, satisfying feeling when you know you’re right where you need to be. It’s about doing what you want to do rather than what social pressures or social media make you feel you should do.

Would you rather go to that Christmas Eve party or stay at home and watch a film? Would you enjoy catching up with an old friend more than schmoozing at the office event? Or… wait for it… would you rather not do either? Yes. It’s a real option!

Red cabbage slaw is rich and vibrant; a treat for the eyes and simple to make. Pair it with some grilled fish, halloumi or chicken. This delicious recipe uses miso to make it creamy without using mayonnaise.

Miso, like yogurt, is a live food packed with bacteria that’s good for you. It adds a savoury, umami flavour to food and can be used in lots of ways. Traditionally, miso is made using cooked soya beans, koji culture, salt and often a grain such as rice or barley. These ingredients are fermented and then slowly aged which can take anything from three months to three years, depending on what kind of flavour and texture is required.

Serves 4

Ingredients

• 2 cups green cabbage, finely shredded
• 2 cups red cabbage, finely shredded
• 2 carrots, julienned
• 1 apple,  julienned
• 3-5 spring onions, finely sliced
• 1 tablespoon black sesame seeds

Miso-Ginger Dressing

• 1-inch fresh ginger, finely grated
• 1 clove garlic, finely grated
• 2 tablespoons Clear Spring Sweet White Miso
• 2 tablespoons rice wine vinegar
• 1 tablespoon tamari
• 3 tablespoon water
• chilli flakes optional

Instructions

In a small bowl, whisk together the ingredients for the dressing. Alternately you can use a small blender to combine until smooth. Set aside.

In a large bowl, toss the cabbage, carrots, apple, spring onion and sesame seeds together with the dressing. You can also omit the sesame seeds and serve them as a garnish.

Serve immediately if you like it very crunchy or let it sit covered in the refrigerator for a few hours for a more slaw-like texture and to let the flavours mingle a bit. Both ways are great. Depending on how you are serving the dish it can be served at room temperature or cold.

What makes spring and summer so beautiful for many people leads to misery for those who suffer from seasonal allergy symptoms. Freshly cut grass, blooming trees and flowers, and weeds release pollen, which can make life unbearable as you battle a runny nose, blocked nose, watery eyes, itchy eyes and uncontrollable sneezing attacks.

Hay fever symptoms are caused when our bodies release histamine in response to an allergen. The body over-reacts to substances like pollen, which are in fact harmless (but the immune system thinks they aren’t), and produces antibodies to attack the substance. This is what causes the symptoms.

The great news is, that your lifestyle and what you eat can have a profound impact upon your symptoms! So read on to find out how you can take back control over your hay fever and better enjoy the season.

Lifestyle

A lack of sleep can make you more prone to allergies because it weakens your immune system.

Studies have shown that stress can exacerbate allergies. It’s not exactly known why, but it’s thought that stress hormones can ramp up an already exaggerated immune-system response to allergens. According to the British Institute for Allergy & Environmental Therapy, once stress is properly managed and relieved, the symptoms of hay fever improve. Meditation, exercise and eating healthily are all recognised ways of managing stress.

It’s a good idea to have a shower  after pollen exposure. Pollen and dust left on your skin and in your hair can make your symptoms worse.

Using a Neti pot during allergy season or after exposure to allergens can help relieve nasal congestion and flush out mucus. Once or twice daily, use warm filtered water or distilled water with a touch of salt to flush your nasal passages for relief.

Diet

Identify Food Sensitivities

Remove foods you are sensitive to, and increase foods that boost your immune system. The purpose of this is to lighten the overall burden on your immune system to allow it to function more optimally.

If you’re not sure what your food sensitivities are, an elimination diet or food diary can help identify foods that worsen your allergies.

Foods and Drinks to Avoid

Dairy products like milk and cheese can thicken mucus, making blocked noses or ears much worse. Matured cheeses also tend to contain high levels of histamine. So, it’s worth trying some alternatives to cow’s milk, such as almond and rice milk and cashew nut based cheeses.

There are also foods that, while they are not high in histamine themselves, are ‘histamine liberators’ and can trigger your cells to release histamine. These include strawberries, pineapple, bananas, citrus fruits and egg whites.

Foods containing high levels of histamine should be avoided and include chocolate (sorry….); aged or preserved foods like vinegar, sauerkraut, yoghurt or canned fish; and wheat can stimulate an allergic reaction in those who suffer from grass pollen allergies.

Lots of caffeine can trigger histamine release which might accentuate your hay fever symptoms. Why not try anti-inflammatory green, white or nettle tea instead.

Beer, wine and liquor contain histamine, produced by yeast and bacteria during the fermentation process. Wine and beer also contain sulphites, another group of compounds known to provoke asthma and other allergy-like symptoms.

Refined sugar found in most cakes, sweets and ice cream can trigger a blood sugar spike which in turn will release histamine. For a natural sugar fix, choose fresh or dried fruit instead- in moderation as these can be high in natural sugars.

Eat Anti-Histamine Foods

Anti-histamine foods contain chemicals which can disrupt or block the histamine receptors in your immune system. By blocking these receptors, it can help to reduce allergy symptoms.

Research has found that raw local honey can help relieve hay fever symptoms in some people because it contains the local pollen that’s causing your allergies. Do not give honey to young children under one due to the risk of listeria.

A fish a day could keep the sneezing away! There’s some evidence that anti-inflammatory omega-3 fatty acids from oily fish could boost your allergy resistance because they help decrease the narrowing of airways that occurs some cases of seasonal allergies.

By filling your diet with fresh fruit and vegetables, you will have  a steady supply of vitamin C, which will support your nasal lining and reduce the amount of histamine in the blood.

Foods that are rich in flavonoids such as quercetin, vitamin C or beta-carotene, can help to block histamine and reduce inflammation (see below).

Quercetin containing foods

Onions, garlic, goji berries, asparagus, all berry fruits, apples, kale, okra, peppers, plums and red grapes.

Beta carotene containing foods

Sweet potato, carrots, butternut squash, red and yellow peppers, apricots, peas, broccoli, dark leafy greens like kale, and romaine lettuce.

Vitamin C containing foods

Blackcurrants, blueberries, peppers, kale, collard leaves, broccoli, kiwis, mango, courgettes, and cauliflower.

Drinks to Include

Water– Stay hydrated. Drink eight to ten glasses of fresh water each day. If you get dehydrated, any mucus you have becomes much more difficult to expel. Staying hydrated on the other hand can help relieve irritation in your throat and also thin the mucous in your nasal passages, helping to  unblock your nose.

Ginger tea– either slice up fresh ginger and steep in boiled water or buy  ginger tea. Ginger has been shown to help reduce allergic reactions by lowering your body’s IgE levels (the antibody involved in the specific immune reaction associated with hay fever).

Green tea is packed full of antioxidants, which are helpful for the immune system generally. It has also been proven to block one of the receptors involved in immune responses.

Peppermint tea contains menthol, a natural decongestant that can offer relief if your nose is congested or your sinuses are blocked.

There are also anti-histamine supporting supplements which have helped a lot of my long- suffering clients.  If you’d like to talk more about this please contact me, I’d love to speak with you!

A delicious gluten free granola that is also an immune booster, what’s not to love!  This is also a great way to use up leftover carrot pulp from juicing, if you have it. Using orange juice and xylitol naturally sweetens this granola without the need for added sugars and syrups. You can leave out the xylitol if wished. Make up a batch of this granola and store in an airtight container for up to 2-4 weeks. Delicious served with yogurt and fruit as a healthy breakfast or snack.

Serves 12

Preparation time: 15 minutes

Cooking time: 30 minutes

Ingredients

• 60g coconut oil softened
• Juice and zest of 1 orange (about 100ml)
• 30g xylitol
• 1tsp vanilla extract
• 100g carrot grated or leftover carrot pulp
• Pinch of sea salt
• 2 tsp ground cinnamon
• 125g cashew nuts or almonds
• 60g walnuts
• 125g pecan nuts
• 60g mixed seeds (sunflower, sesame and pumpkin)
• 125g gluten free oats
• 30g desiccated coconut
• 60g goji berries or raisins

Method

1. Preheat the oven to 180C, gas mark 4 and lightly grease the oven baking tray.
2. Add the coconut oil, orange juice, xylitol, vanilla, carrot, sea salt and cinnamon to a blender and process until smooth
3. Place all the dry ingredients in a large bowl and stir in the orange – carrot paste.
4. Stir the mixture to thoroughly combine so that the mixture is coated and starts to stick together. You may find using your hands.
5. Spread the granola in a thin layer on the baking tray.
6. Cook for 30 minutes until lightly golden stirring occasionally to prevent burning.
7. Allow to cool then stir in the raisins or goji berries. Store in an airtight container.

Courtesy of Christine Bailey

When it comes to fighting viruses, everyday precautions such as washing your hands often and avoiding sick people are key. But experts say that boosting your immune system may also give you an edge in staying healthy. Here are my top foods to help armour your immune system.

Vitamin C

I’ll be talking more about important vitamins further down but wanted to bring your attention to this big one first. Physicians have demonstrated the powerful antiviral action of vitamin C for decades. There has been a lack of media coverage of this effective and successful approach against viruses in general.

Vitamin C was used back in the 1940s to combat polio, a virus-caused illness. In China, a study is under way to see if high doses of vitamin C can help fight off COVID-19. Scientists at the Zhongnan Hospital of Wuhan University are testing its effects on 120 patients who have the virus, giving them daily infusions of 24g of vitamin C for seven days. Results have not yet been published. The government of Shanghai, China has announced its official recommendation that COVID-19 should be treated with high amounts of intravenous vitamin C (https://www.greenmedinfo.com/blog/shanghai-government-officially-recommends-vitamin-c-covid-19.2)

Foods rich in vitamin C include:

• Broccoli, cauliflower, kale
• Cantaloupe, strawberries, kiwi, oranges, papaya
• Red, green and yellow peppers
• Sweet potato
• Tomatoes

Increase Your Antioxidants

You need to stockpile natural antioxidants (and not just the packets and tins of pulses!). When you supercharge this “antioxidant potential” you give your immune system a real boost. And, if you’re wondering ‘where have I heard about antioxidants before?’ they’re the things skincare companies tell you their anti-ageing moisturisers are full of to keep your skin looking youthful.

Viruses and bacteria produce oxidants, which are reactive forms of oxygen that damage cells and also age you faster. Simply put, they are bad news. We’re also getting our fill of oxidants from eating chargrilled/ blackened foods, fried fast foods, and breathing polluted air. And maybe you’ve had a less than great diet over the years. Antioxidants mop up the damaging oxidants to help keep your cells healthy. What can happen is that you can end up in a situation where you have too many oxidants and not enough antioxidants.

Scientists use several tests to measure the antioxidant content of foods. One of the best tests is the FRAP (ferric reducing ability of plasma) analysis. It measures the antioxidant content of foods by how well they can neutralize a specific free radical.

High antioxidant foods include:

• 70% + dark chocolate
• Pecans
• Blueberries
• Other berries, especially raspberries and strawberries
• Dark green veggies like kale
• Red cabbage
• Goji berries
• Beets, also known as beetroot
• Green tea- look for decaf if you’re sensitive to caffeine
• Beans

Glutathione – The Master Antioxidant

Glutathione is one of the most important molecules in the body – almost like a magic elixir of health. Too little of it and you’re at risk of developing one of the most feared health conditions facing us today, including stroke, Alzheimer’s Disease, and heart disease.

If you’ve got good enough levels, that’s where the gold is…

But when levels are adequate or high, that’s when the magic happens. You’ll not only have protection from the conditions above, but you’ll have amazing energy, glowing skin, healthy detoxification, strong heart and brain function, and possibly even a longer life!

Glutathione is made up of three amino acids called cysteine, glycine, and glutamic acid (or glutamate). It’s often called the “master” antioxidant because it helps recycle all the other antioxidants in your body like vitamins C and E, as well as alpha lipoic acid and CoQ10.

The immune system relies on white blood cells that produce antibodies to combat bacteria, viruses, and other invaders. Research shows that glutathione primes the white blood cells of the immune system and helps them produce more infection-fighting substances so they can control both bacterial and viral infections.

Foods to increase glutathione

Eating the right foods to naturally increase glutathione will help keep you fighting fit. There are a small number of foods that naturally contain glutathione. These include:

• Asparagus
• Avocado
• Cabbage, Brussels Sprouts, Broccoli
• Spinach
• Garlic, Chives
• Tomatoes
• Cucumber
• Almonds, And Walnuts

Some other foods contain the building blocks needed to make glutathione (they are the pre-cursors – the warm-up act)- the foods containing cysteine and other sulphur-containing foods, and selenium. Good foods to choose are:

• Onions, spring onions, shallots, leeks
• Kale, bok choy, rocket, spring greens, watercress, radishes

Some spices such as turmeric, cinnamon and cardamom – have compounds that can also help to restore healthy levels of glutathione and its antioxidant enzymes.

Alpha Lipoic Acid – Glutathione’s Reloader

Alpha lipoic acid (also called ALA) is a critical co-enzyme that helps to recycle many antioxidants, including vitamin C, E and also glutathione. It is well known for its anti-ageing effects on our cell’s energy factories, the mitochondria.

Good food sources of alpha lipoic acid include: 

• Organ meats
  • Beef
  • Brewer’s yeast
  • Broccoli
  • Spinach
  • Brussels sprouts
  • Peas
  • Tomatoes

Selenium – Building Block Of Antioxidants

Selenium is an important trace mineral that is key in the production of glutathione (it also happens to be great for thyroid function so if yours is a little off, consider getting more of this antioxidant- a double win).

Good dietary sources of selenium include:

• Seafood
  • Oysters
  • Brazil nuts
  • Eggs
  • Mushrooms
  • Whole grains
  • Organ meats
  • Dairy products

Why You Need To Get In More Broccoli

You’ll often find me extolling the virtues of these little trees in relation to women’s health, where it is an excellent detoxifier of oestrogen. When it comes to boosting immunity, broccoli has good levels of antioxidants sulforaphane, lutein and zeaxanthin. Research has also shown that it reduces markers of viral load in the nose.  It’s also packed with vitamin C, which is undoubtedly an important nutrient for immune function as well as all the vitamin K you’ll need in a day, and decent amounts of folate, vitamin A, potassium, phosphorous and selenium

Here’s one of my favourite recipes… deliciously simple and the sauce can be used over so many different vegetables. Try it, I promise you won’t be disappointed!

Broccoli With Olive Oil, Garlic And Chilli

Ingredients

1 head of broccoli, broken up into small florets so that they can be cooked within 3 mins

2 minced garlic cloves

2-3 tablespoons extra virgin olive oil

½ -1 teaspoon Chilli flakes, to taste

Sea salt- ½ teaspoon

Method

Steam the broccoli for 3 mins, either in a steamer, or steam fry them by adding 4-4 tablespoons of water to a frying pan with a lid. Drain.

In the meantime, combine all the other ingredients in a small saucepan and heat on a low heat until the garlic becomes fragrant but isn’t browning- keep an eye on your pan as garlic can burn quickly and if you burn the garlic it will have a bitter taste.

Combine everything gently in a bowl and enjoy!

Vitamin D

Loads of research has shown that vitamin D is super important for a healthy immune system and its anti-viral properties have been shown in multiple studies. Getting your vitamin D checked is really important – either your GP can do it or contact me for a home finger prick test.

Vitamin D is often referred to as “the sunshine vitamin” because direct exposure of sunlight onto large parts of the skin is the best source of this nutrient. Your skin has a type of cholesterol that functions as a precursor to vitamin D. When this compound is exposed to UV-B radiation from the sun, it becomes vitamin D. People with darker skin need to spend more time in the sun to produce vitamin D than those with lighter skin. That’s because darker skin has more melanin, a compound that can inhibit vitamin D production.

Food sources include:

• Fatty fish and seafood
• Mushrooms
• Egg yolks

Vitamin A

Vitamin A is involved in the development of the immune system and very important in maintaining the health of the respiratory tract, where viruses enter. It also regulates the growth of viruses and has been effective in the treatment of various infectious diseases.

Food sources of Vitamin A include:

• Cheese
• Eggs
• Oily fish
• Milk products
• Liver and liver products such as liver pâté – this is a particularly rich source of vitamin A, so you may be at risk of having too much vitamin A if you have it more than once a week, depending on how much you eat (this is particularly important if you’re pregnant). This shouldn’t however put you off consuming this important nutrient.

 Zinc

Zinc interferes with the four stages of the viral life cycle, including stopping viruses from multiplying, and it may also help stop them from lodging in the mucous membranes of the throat and nose.

The jury is out but Zinc may be more effective when taken in lozenge or syrup form, which allows the substance to stay in the throat and come in contact with the virus.

Food sources include:

• Meat
• Shellfish
• Legumes Like Chickpeas, Lentils And Beans
• Wholegrains
• Seeds And Nuts
• Dairy
• Eggs

Does it matter if I buy frozen veg?

I’m often asked this question in clinic. In short, the answer is no. It might even be the case that frozen veg actually contains more nutrients than fresh. This is because, once harvested, vegetables start to lose nutrients and antioxidants. Frozen vegetables are usually ‘snap frozen’. This is a pretty instant freezing process that preserves nutrients. When you defrost them at home, it means that there’s been minimal loss of nutrients so even though the produce has been frozen, it’s still nutrient dense.

Special Announcement/Offer

I’ve been inundated with questions about how we can boost our immunity and am supporting the wider community by offering one-off 60-minute immune-boosting nutrition sessions at special reduced fees of £65 (I rarely do one-off sessions as people need long-term support, but when I do, the usual fees are £125 to cover my time spent in analysis and prep).  We will cover diet, lifestyle and supplement recommendations tailored to your needs. You’ll have a short questionnaire to complete in advance.

If you, your family or friends want to turbocharge your immune system and have a personalised programme, please contact me on 07812 163 324 or email me at info@yournutritionalhealth.co.uk.