Category: Weight Management & Nutrition

Thinking of becoming Sober Curious?

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Ahhh….A drink after a long day to take the edge off before bed, and then maybe a few more on the weekend to help you loosen up when you go out with friends. Socially, drinking is one of main ways we enjoy being with friends.

The trouble is it’s easy for those units to mount up, without even being aware of it (when I ask my clients to write down how much they actually drink, many of them are very surprised). And over time it can have really detrimental effects on your health, mood, energy levels and weight. Because some of these problems can creep in overtime, you may find it difficult to link them directly to drinking.

The recommended guidelines for alcohol are no more than 14 units a week, with at least 2 alcohol free days per week. A typical bottle of wine will contain 10 units. It’s easy to get through a bottle with three generous glasses in a night! Let’s face it, whoever pours a small glass?

Do you ever wonder if you drink a little too much? Maybe it’s crossed your mind on occasion that you have a problem with alcohol (even if you’ve not spoken those words out loud)? Do you use alcohol like a social crutch to give you confidence at parties and events? Do you often wonder what life would be like without alcohol or even why on TV, films and even in real life the alcohol flows freely at practically every event? It’s like we should all be drinking, and without it, we must be having less fun.

Have you ever thought about cutting down? And then maybe worried that not drinking seems somewhat suspect. After all, abstaining is often interpreted as a tacit indication that you struggle with alcoholism (itself a stigma and kept private), or that you’re just a virtuous teetotaller who’s a party- pooper and doesn’t know how to have fun! Trying to cut back though can be difficult and often meets with disapproval from others.

While you might be eating well, doing your yoga or Pilates, meditating, getting your 10,000 steps every single day, at the end of a long day, you get back from work, kick off your shoes and head for a glass of chilled Sauvignon Blanc. Soon, one glass is a second glass, which becomes the rest of the bottle.

I wonder if that sounds familiar?

If any of these questions above have crossed your mind, perhaps you are sober curious.

The sober curious movement is gathering pace and not drinking is really rather trendy. To be clear, ‘sober curious’ is not the same as sobriety (being 100% sober). According to Ruby Warrington, author of the book Sober Curious, it’s not that you’re either a drinker or teetotaller. Rather, it’s about bringing a “questioning mindset to every drinking situation, rather than going along with the dominant drinking culture”. Sober curious is a movement that welcomes you at any stage of your questioning the role alcohol plays in your life.

It may be that you have already dipped your toe into extended periods of sobriety – Dry January, Go Sober for October. Being sober curious the rest of the time is a natural extension. There are even sober bars popping up where you get to socialise over mocktails and kombucha rather than a G&T.

Author Ruby Warrington – the first to coin the phase – began thinking about her alcohol consumption in 2010 in terms of its impact on her health and wellbeing. She was drinking in a very socially-acceptable way. The way you might see openly portrayed on social media, it wasn’t like she was drinking secretly or during the day. Maybe a few glasses of wine on a few weeknights and a mini-binge at the weekend. Like many, she was simply doing it without question.

But then she began to question the role it played in her well-being, drinking less and less often. And then she stopped almost completely. With that came relief from hangovers, sleepless nights, and anxiety, plus a new sense of self-confidence and a stronger ability to cope with daily life. She calls her approach to drinking sober-curious, which she describes in her book Sober Curious.

Feel like exploring this for yourself?

Being sober-curious starts with asking yourself:

Why am I choosing to drinking right now?

Is it expected of me that I will have a drink right now? If so, how do I feel about that?

What will this drink do for my health and general well-being?

Think about what it is that you actually want.

It’s also important not to focus on what you’re cutting out. Instead, focus on everything that you’re cultivating or creating space for now in your life by looking beyond drinking.

When you do drink, ask yourself: How is this drink actually making me feel compared to how I thought it would make me feel? You might begin to notice that alcohol makes you feel tired and groggy and doesn’t give you the lift or the release you were looking for. And these experiences might make it easier to choose not to drink on some future occasions.

If people question you, it may sometimes be easier to have an excuse. For example, “I’m just not drinking this month” or “I’m driving.” Sometimes it’s easier to shut down the question, depending on who’s asking and whether you are comfortable sharing. Don’t be afraid to say to friends that you’re taking some time off from drinking, that you’d like to do something different instead (on a night you would normally go to a bar) . Remember, you don’t have to justify yourself to anyone. But if you feel the need to, I always tell my clients to use me, their nutritionist, as the reason!

Can you ever drink if you’re sober curious? Of course! Being sober curious is not about never, ever drinking. It’s simply being more mindful about when and why we drink, and how it fits in with the other things we want in our life. And that’s something we could probably all do with more of in every aspect of our lives.

SOBER CURIOUS RESOURCES

Sober Curious by Ruby Warrington

The Sober Diaries: How one woman stopped drinking and started living by Clare Pooley

Drink?: The New Science of Alcohol and Your Health by David Nutt

Alcohol Lied to Me: How to Stop Drinking and Get the Real You Back by Craig Beck. There are some excellent hypnosis tracks to go with this book by Craig Beck

Beat Festive FOMO (Fear Of Missing Out)

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Hey, would you like to come to my Christmas party, have a mince pie, my home-made eggnog, warming mulled wine, taste my amazing Yule log…? If everyone else is eating cake and you’re not, you feel deprived. If everyone’s got a drink in hand, you feel like awkward if you don’t and feel like you totally should be too. You feel like if you don’t have all this food and drink, you’re missing out on something (FOMO). And, to make matters worse, the food pushers will insist that you are in fact missing out on something if you aren’t an active food participant.

And you’ll give in because you can’t resist. You’ll feast like you’ll never see another meal, and you’ll consume frightening amounts of festive tipples because otherwise you’ll be missing out on all the fun, right? You’ll worry that this is your only chance to eat turkey stuffing until this time next year so you’ll have to eat it, even though you’re not really hungry! Small wonder. Apparently, the British cram 44% more social occasions into December than any other month.

What is Food FOMO?

FOMO – shorthand for Fear Of Missing Out –is the pervasive and often unjustified apprehension that others might be having way more fun than you, and that you’re somehow being left out of all the said fun. It usually goes along with the desire to stay continually connected with what others are doing.  We hate feeling that we aren’t there for something important, something epic, something fun, where memories are made and friendships created.  And it reaches its annual high any day now.

But did you know that we also experience food FOMO?

Where Does It Come From?

Food FOMO isn’t our fault as it’s often driven by cultural and biological programming we’re unaware of. Our survival as an individual within a tribe, and thus our survival as a species, once hinged on being “in the know”. To not be aware of a new food source, for example, meant you literally missed out on something that could mean the difference between life and death.

When humans began to create more stable farming communities, being in the know involved paying attention, being in the right places at the right times to get resources and information and engaging in the gossip of the day as it filtered through the community.

We actually have a part of our brain that specializes in sensing if we’re being left out and it activates the stress response. In an attempt to prevent the stress response, which doesn’t feel good at all, some people will (unfortunately) redouble their efforts to not miss out on anything.

Because we are also a species that values and seeks out variety, we feel compelled to partake in it all, lest we miss out on anything. We are also culturally programmed to over-value losses and under-value gains.

Scarcity thoughts lead many of us to have anxiety around food, rather than food being enjoyable. The “lack” mentality also means that we allow food to control us. It’s also very difficult to feel satisfaction when filled with food FOMO because there will be the constant niggling feeling that there’s just not enough to satisfy us. In this way food FOMO leads to eating past the point of what our bodies need or want, causing anxiety, physical ailments and overall malaise, and getting out of tune with what our body really needs.

All of this means we put more importance on the food we may be missing out on, and less on our goals and well-being.

So, FOMO really is not your friend this month (or indeed any month) – especially if you want to maintain your weight, energy, mood and support your digestion over the holidays.

So, how does that festive FOMO usually pan out…

You’re committed to healthy eating during the Festive Season, and you go to just a few buffet parties or events. The food looks delicious, but you are watching your weight, so your deprived mouth can only water. There’s a very subtle fear that you are never going to be able to have any of these delicious treats ever again. The fear of missing out activates your survival instinct to consume everything and anything. And so you go on a binge, and your healthy eating plans are obliterated. The self-recriminations start.

The big question, of course, is what are you are you really missing out on? Nothing. OK, maybe some sweet or high-carb treats, some booze filled evenings and such. But eating and drinking these have a flip side: blood sugar imbalance, energy crashes, irritability, poor sleep, bloating and other digestive issues, and almost certain weight gain (if you consume in excess) – and that’s without mentioning the negative self-talk for having over-indulged.

There’s another thing about this festive FOMO and it’s that it has you giving up taking responsibility for your actions around food and alcohol (you would have been able to resist, right, but it was the party season?)

FIX YOUR FOMO AROUND FOOD

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

Can you get that it doesn’t mean anything if you don’t want to stuff yourself to the max with the cheese smorgasbord 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 cheese smorgasbord or mince pies, or not to the extent that you’re so stuffed you feel sick!

Ask yourself what exactly are you missing out on????

Let’s be real, while it’s true that you’re missing out on the opportunity to talk about how good a dessert tastes, sharing a plate of fried mozzarella sticks, or having a third drink, you’re also not battling with your waistline, dealing with fatigue or doubled over with a stomach-ache. So in all reality, what are you missing out on?

Your action plan is this:

  1. INSTEAD OF FOCUSING ON WHAT YOU CAN’T HAVE, FOCUS ON WHAT YOU CAN HAVE. There are amazing flavours, foods and healthy dishes that will totally satisfy your palate and give you something to talk about with your family and friends.
  2. TASTE A BIT, BUT DON’T EAT IT ALL.Instead of eating a piece of whatever, eat a bite instead. You’ll be able to talk about it without feeling guilty about it later.
  3. HAVE AN ACTUAL PLAN Before you go to bed each night, plan out your food for the next day. This is never more true than during the Festive Season, when parties, chocolates, cookies and “treats” are just about everywhere.
  4. 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. 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).
  5. TAKE A BALANCED APPROACH Manage portions. Eat slowly. Savour each mouthful.
  6. YOU EAT WELL AT OTHER MEALS. Lots of vegetables. Making sure you’re feeling full with smart carbohydrate choices and plenty of protein-rich foods. Then you head to your party, have one or two drinks, a few nibbles and – most of all – enjoy time with the people you love!
  7. OH, AND DON’T GO TO A PARTY HUNGRY If you do, you’ll 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 or unsweetened nut butter on an oatcake, for example).
  8. KEEP FAMILY CHOCOLATES OUT OF SIGHT so you’re not tempted to tuck in just because they’re there. Ever heard of the ‘out of sight, out of mind diet’?
  9. Go from FOMO to JOMO. It’s all right to happily avoid certain activities and have the “Joy Of Missing Out (JOMO).” Learn to get comfortable with the idea of doing what you actually want instead of what you feel like you should do. In the end, you will be much happier if you are following your own urges rather than those of someone else.
  10. KNOW YOUR PRIORITIES Remember that each person has different priorities in life. Know what’s important to you so you can really analyse every opportunity that comes your way. When you treat everything as a priority, nothing is truly important. Remember that you can do a lot of things in your lifetime, but you certainly cannot do everything. You won’t be having a blast during every single moment of your life, and that is all right.

Try asking yourself these questions next time you’re faced with food FOMO:

  1. Is this a real or perceived food scarcity?
  2. Is my body physically hungry right now?
  3. What is driving my decision to eat right now?
  4. Is this food readily available to me or is this a special or seasonal food that only comes around once in a while?
  5. Am I stuck in dieting mentality right now, which is telling me to restrict calories or limit what foods I eat?
  6. What exactly are you missing?

FIX YOUR FOMO AROUND ALCOHOL

Frequently, party goers who are cautious about their alcohol consumption are viewed with suspicion. You can roll out the usual excuses for abstention: I’ve got a hangover from the party the night before, I’m on antibiotics, I’ve got a really important work thing tomorrow, and the like.

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

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 not have everyone notice you are being ‘healthy’.

If you cut back on the amount you are drinking at social events – 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.

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

So, you see, the fear around missing out is just an illusion. And, actually (in social media terms, certainly) FOMO is a bit old hat. What’s trending right now is JOMO, the joy of missing out. Think what you will be gaining from taking on board some of my tips, enjoying yourself without over eating or drinking too much…

What Cravings Really Say About Your Health

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Those cravings you get for sugary or savoury things, are they all in your head- or is your body trying to tell you something? Some might dismiss a ‘wisdom of the body’ theory as quackery.  However, if you think about what biological processes are happening in your body and the factors affecting them, the argument to substantiate a link becomes more compelling. Here’s why.

The body is a wonderful machine, constantly sending you signs and signals about the information (or nutrients) it needs to function at its best. Food is so much more than just calories. It’s also sending information to all your cells and helping to direct their activity. The trouble is, when you fall into unhealthy patterns, you unwittingly train your brain and body to think and crave certain foods.  Often these foods give you a quick fix. You feel great for 30 minutes, yet an hour later your energy levels are on the floor and you need another hit to keep you going. Sound familiar?

This concept applies to everyone, not just women in pregnancy who are typically associated with an appetite for unusual or inedible substances such as clay, coal or dirt (this type of craving is referred to as ‘pica’ by the way).

Are You Craving Foods High In Sugar And Unhealthy Fats?

One of the most common and documented cravings is of course, sugar.  In recent years, articles in the press have suggested sugar is as addictive as class A drugs.  How true is that really? Or, have you been simply making excuses for your lack of willpower? You’ll be glad to know there is more to it than meets the eye and it’s not actually your willpower that’s missing.

The brain needs glucose, or sugar, from the right kind of foods to function optimally.  Glucose comes from starchy and non-starchy carbohydrates like pasta, bread, vegetables and desserts.  When you’re eating in such a way that your body steadily releases glucose into the blood stream throughout the day, this process works as it should. You’re productive, sharp, and full of energy, and you don’t need to rely on willpower to make good food choices.

So, What Causes You To Crave Sugar In The First Place?

Imbalanced biochemistry

Not balancing your biochemistry by having the right distribution of protein, fats and healthy carbohydrates on your plate. I often use a non-invasive genetic test to help identify the ideal ratio, which varies from person to person.

The toxic combination of sugar and unhealthy fat

Too much of the wrong kinds of sugar, as well as fats, can throw things off kilter. Studies have found that increased consumption of sugar and unhealthy fats (like in donuts, chocolate, cake, biscuits and sweets) triggers the release of dopamine, the neurotransmitter associated with feelings of reward and satisfaction. And that means you now need superhuman amounts of willpower to stop eating these foods that give you a temporary high- and we all know how long that will last for….

By falling into this trap, you train your brain to think, ‘I need to eat this to help me feel better’.  You might use these foods to regulate your mood and lower your stress. But in the long run, this sends you on a rollercoaster – with your energy, your mood, stress levels and sleep. And over time, this rollercoaster can result in the development of chronic health conditions like diabetes, obesity, inflammation, immune suppression or chronic fatigue.

Processed and energy dense foods like junk food which are high in both fat and sugar have a higher association with food addiction. You never see this combination of high sugar – high fat foods in nature, but food manufacturers are very aware of the addictive quality of this toxic combination and use it to their advantage.

Feeling tired and the role of emotions

You’re also more inclined to eat these kinds of foods when you’re stressed, anxious, or tired, because your brain is looking for more fuel than it would be when you are relaxed and well nourished. What helps a lot of my clients is EFT or tapping, an evidence-based tool I use to help them manage these issues better on their own, so they don’t have to rely on me or anyone else.

If you’re craving sugar or carb-heavy foods you may also be low on serotonin, the neurotransmitter which helps regulate mood and helps keep you feeling positive, giving you sound sleep and days of productivity. Serotonin is made from tryptophan. Tryptophan is an amino acid (or protein) found in almonds, fish, eggs, turkey, pumpkin and sunflower seeds.

The challenging bit here is, that in order for tryptophan to release serotonin, it needs to be coupled with the right amount of carbs because it’s a bit tricky getting it into the brain where it needs to be to exerts its positive effects. Get the wrong amount and it can spike your serotonin for a couple of hours making you feel good- but then send it crashing back down, leaving you feeling moody and emotionally unstable.

Similarly, woman can be more susceptible to sugar cravings around the time of their menstrual cycle. That might not come as a huge surprise to you… studies have shown that higher oestrogen levels are associated with greater levels of the hunger hormone, leptin, which triggers stronger cravings for sugary foods.  PMS also causes the stress hormone cortisol to increase and the feel-good hormone serotonin to dip, making you reach for chocolate, chips and sugary snacks to give you a feel-good boost at that time of the month.

What To Do About Your Sugar Craving

Generally, the foods you choose to eat every day can help to regulate or trigger these cravings by helping to balance your biochemistry. Try switching your white bread, pasta, sugary cereals, low fat products and processed foods for lower GL (glycaemic load) alternatives such as wholegrains, pulses, root vegetables and increasing your protein intake at each meal. This can help balance your blood sugar better.

Quality proteins such as eggs, turkey, salmon and nuts and seeds are also rich in tryptophan, which support production of serotonin and dopamine – a much better source than a packet of chocolate digestives or a bag of sweeties.  Making the switch to a more wholesome and nourishing alternative may be a much more sustainable approach to healthy weight loss than crazy diets you might be tempted to try.

DO YOU CRAVE SALTY SNACKS?selective focus photo of french fries

Sugar doesn’t do it for you? Perhaps you are more inclined to reach for savoury, salty foods; crisps, salted nuts, cheese and biscuits.  Generally speaking, this may be a sign that your adrenal glands are under strain, and that hankering for salt could be attributed to stress, fatigue or PMS.  You rely on your adrenals to produce the stress hormones cortisol and adrenaline whenever you need it to meet challenging situations. That might mean deadlines at work, training for a marathon or gearing yourself up for a big presentation. The adrenal glands also play a big role in maintaining good energy levels and quality sleep.

Chronic demand on the adrenals due to long-term physiological stress (from over-exercising, medications, high caffeine, sugar, alcohol etc) or psychological stress/anxiety can result in fatigue and insufficient secretion of adrenaline and cortisol,  but also the hormones aldosterone, renin and angiotensin which regulate blood pressure by controlling fluid levels and electrolyte balance in the body.

When your adrenals are tired and don’t produce enough aldosterone, your blood pressure can become low and result in salt cravings and these might be accompanied with other symptoms such as fatigue, mood swings including low mood and anxiety, insomnia, brain fog, excessive thirst, headaches and nausea. These are often classic signs of adrenal fatigue, which can result after long periods of psychological/physiological stress which places extra demands on the adrenal glands and results in them ‘burning out’ and not functioning optimally.

Please don’t read this and think that I’m suggesting you need to be consuming salt by the bucket load. Too much sodium (the key element in salt) should be avoided as it can tip the hormone balance in the other direction and contribute to high blood pressure and other cardiovascular issues.

The good news is that the adrenal glands can be supported through nutrition and lifestyle to help rebalance hormones. Working with a Registered Nutritional Therapist can be a powerful way of equipping you with the knowledge to recognise these signs when they present themselves, and make positive changes to benefit your long-term health and well-being. Please contact me for a complimentary 30 minute Wellness Call if you’d like more information: info@yournutritionalhealth.co.uk or on 07812 163 324.

Chilled Radish And Mint Soup

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Radishes are in season right now and they add a lovely punchy feel to meals. This is a really unusual and wonderfully refreshing summer soup that makes use of the radish leaves as well as the roots. Rocket or watercress can stand in for leafless radishes, don’t worry.  Although they are a root vegetable, they have very little of the starch of things like potatoes and other root veg, making them a great addition to a low GL, low carb diet that will keep your weight and energy levels balanced.

Serves 4 as a starter.

Ingredients

About 20 radishes and their leaves (or 20 radishes plus two good handfuls of rocket or watercress)

12 mint leaves, plus extra to serve

250ml vegetable stock, chilled

1 small dessert apple, peeled, cored and diced

2 tbsp creme fraiche

1 pinch cayenne pepper

Sea salt and freshly ground black pepper

Method

Set aside two of the radishes. Bring a large pan of salted water to a boil, plunge in the radishes, their leaves (or the rocket or watercress) and the mint, cook for just a minute, then drain. Refresh immediately by plunging them into a bowl of cold water, or running them under the cold tap in a colander.

Put the blanched radishes, leaves and mint in a food processor with the stock, apple, creme fraiche, cayenne and some salt and pepper. Blend until smooth. Taste, add more salt and pepper as needed, and chill.

Courtesy of River Cottage

Juicing and Smoothies- How Healthy Are They?

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Smoothie vs juicing Fruit and veg is good for you. No one would argue with that.

There has been a great deal of research in recent years to support the claim that eating more fruit and veg may be able to reduce the risk of heart disease, stroke, and cancer, while also helping to manage your weight. It can be a challenge to eat five portions of fruit and veg each day, even when you like vegetables. And now a new report suggests that eating 10 portions is what we need to stay healthy for longer. Most people don’t come nearly close to having enough, and I bet you’re wondering how on earth you’re going to manage that!

You’ve probably heard about the benefits of juicing and smoothies. Both are trending right now and there’s a huge debate. But what is better for your health – and losing weight- and are there any downsides? I’m going to give you the lowdown on both so you can get the hard facts from a nutrition professional and make an informed choice.

SMOOTHIES

The Benefits of Smoothies

When you make a smoothie, the whole lot is whizzed up in a blender. The juice and the pulp go in. This means that smoothies contain fibre. Fibre is good for you for so many reasons. It’s great for the digestive tract, helping to bulk out stools which helps you ‘go’ more regularly. Fibre supports weight loss because it helps slow down the absorption of sugar into the body, meaning that fruit and sugar-rich vegetables like beetroot and carrots are less likely to give you a blood sugar spike – ­ albeit a natural one. Fibre absorbs cholesterol in your digestive tract and flushes it out of your body, which is helpful for reducing risk factors for heart disease.

Dietary fibre also activates a few hormones really helpful in weight loss (called PYY and CKK and GLP-1, since you ask). These are appetite suppressors, meaning you’ll want to naturally eat less the more veg you consume. Fibre also decreases levels of the hunger hormone ghrelin, and increases another hormone called leptin, which tells your body you’re full. So, all in all fruit and veg are the good guys.

Fibre isn’t the only good thing in a smoothie. In a 2012 study in which scientists blended and juiced grapefruit, researchers found that the blended fruit had a higher concentration of the beneficial phytochemicals than juices because that compound is primarily found in the fibrous membranes of the fruit.

Given a smoothie can be packed with fibre, it can even serve as a meal replacement if you’re smart about what you add in it- more on this next (breakfast would be the perfect example).

The Downsides to Smoothies

When you eat fruit and veg you have to chew them which helps breaks down the fibre This in turn slows down the release of the sugars, helping to prevent a blood sugar spike which can lead to fatigue, low mood, increased hunger, weight problems, sleep problems etc.

On the other hand, when you blend fruits and vegetables in a machine, although the smoothie still contains fibre, it’s been broken down (literally pulverized) super-fast during the blending process- basically, the blender is doing the work your digestive system should be doing, which takes both energy and time to digest.

Even if you’re making your smoothie at home, using only fruits and vegetables with no other added ingredients, you can drink it in just a few minutes, compared with the time it would take to eat the same fruits or vegetables whole. It’s very likely that you are also getting more calories and sugar when you drink a smoothie than when eating whole fruits or vegetables. Research shows that we don’t register liquid calories as accurately as food we’ve chewed. So, smoothies enjoy a “health halo” that can be misleading.

The Best Way to Have Smoothies

If your idea of the perfect smoothie is only fruit and some liquid … Well, that’s a sugar bomb waiting to happen and is likely to upset your blood sugar balance. Plus, if consumed too frequently, this will have you start piling on the pounds.

But, if you combine a little bit of fruit and mostly veg, with a healthy source of protein such as yoghurt, a handful of nuts and seeds, nut butter  or a protein powder that would be best. Why? Firstly, with the addition of protein you’ll have a healthy, nutritious and filling meal to take with you on-the-go. And secondly, you’ll help avoid the blood sugar spike.

Also, quantity is important. To give you an idea, according to the national Eatwell Guide, we should only be having one serving of smoothie or juice, which is 150ml. That’s the same as a “mini” can of cola and less than half the size of a standard can of soft drink. If you’re using mostly veg in your juices and smoothies, and adding protein to your smoothies then the amount can be increased.

JUICING

The Benefits of Juicing

When you juice, your juicers extract the water and nutrients from what you feed it, leaving behind the pulp. Many juicers will also have a filter attachment, so you can remove even more ‘bits’ from your juice.

Given the lack of fibre, juices provide an almost immediate energy boost. The bulk of the vitamins and minerals found within a fruit are typically in the juice rather than the fibrous pulp. And without the fibre, the nutrients are absorbed into the body more efficiently. Additionally, the digestive system doesn’t have to work hard at all to process what you’re consuming. The cherry on top is that juicing allows you to eat a far higher range of nutrients from leafy greens and vegetables you wouldn’t normally eat in such quantity or blend – like cabbage and wheatgrass! Typically, juices (rather than smoothies) are a great way to detox.

 Downsides to Juicing

When you juice, the fibre is usually removed. And without the fibre slowing digestion of the sugar in fruit, the juice drives up your blood sugar rapidly which can lead to symptoms discussed above. This can also contribute to insulin resistance, a precursor to diabetes.

If you juice mostly vegetables, you’ll get a potent dose of phytochemicals and disease-fighting compounds without all the sugar. But do it incorrectly, and you can get more sugar than a soda. Thing is, many “green juices” actually do have more sugar than a can of soda. Why? Because people don’t like bitter green juices and so most contain lots of fruit juice, carrots, and beets. A study in 2014 found that, on average, fruit juices contain 45.5 grams of fructose per litre, not far off from the average of 50 grams per litre in fizzy drinks.  If it has more than 5 grams of sugar, stay away.

Verdict

Which is better depends very much on what your health goal is. Juicing offers the possibility of getting in a greater concentration of nutrients, increasing your fruit and vegetable consumption, and possibly making it easier on your tummy if have a hard time digesting the fibre in vegetables.

On the other hand, fibre IS super important in your diet, and in juices you are missing out – plus you could also be losing other important elements like antioxidants.

For weight loss, energy, mood, PCOS, high cholesterol the added fibre is a huge bonus for balancing your blood sugar levels. Smoothies provide this. They also bring the possibility of adding other beneficial ingredients, like collagen (for arthritis suffers), protein powders, prebiotics, nuts or seeds.

Ultimately, you need to consume more fruit and veg than you are currently eating. Both smoothies and juices give you options to consider.

 HEALTHY JUICES

Green juice

2 apples

4 stalks celery

1 orange

½ lemon

5 handfuls spinach

½ thumb ginger root

Start with the spinach. A good tip is to try to roll it into a ball in your hands before feeding through the juicer. Peel the orange and lemon, then juice. Cut the apples into halves, then juice the rest.

Green goddess

3 cups spinach

6 stalks celery

2 pears

½ cup parsley

½ lemon

Start with the spinach and parsley, rolling them into a ball in your hands before feeding through the juicer. Follow with the lemon (peeled), then juice the remaining ingredients.

Liver cleanse

1 apple

1 beetroot

3 beet leaves (or a small handful of spinach)

4 carrots

1 stalk celery

½ thumb ginger root

Cut the beetroot and apples in half to juice. Add the ginger and celery. Roll the leaves into a ball (makes it easier to juice). Cut the skin from the pineapple (but leave in the core – it has extra enzymes), peel the orange and then juice.

HEALTHY SMOOTHIES

Put all the ingredients in the blender with a cup of liquid (water or almond milk, etc.) to start with and increase liquid to desired consistency.

Berry nice

½ avocado

75g fresh or frozen blueberries

1 tbsp chia seeds

½ tbsp coconut oil

¼ tsp cinnamon

½ banana (ideally frozen)

Small handful of ice

Water, as desired

Hidden greens

25g vanilla protein powder

1 kiwi, peeled

Handful of strawberries

Handful of kale

Handful of watercress

1 tbsp cashew butter/cashews

2tbsp broccoli sprouts

Small handful of ice

Water as desired

Blueberry + kale

Handful blueberries

Handful kale

1 small banana

1 tsp cashew or almond nut butter

1 tbsp sunflower seeds

Small handful of ice

250ml coconut or almond milk

Food Reactions Demystified

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Is the food you’re eating sabotaging your health? You might not even be aware of it because sometimes it’s hard to directly connect a reaction to a food. What are food allergies, intolerances and sensitivities, and what are the differences between them?

FOOD ALLERGIES

Many people are clear that a nut allergy is a serious and potentially life-threatening medical condition. But apart from this, food allergy isn’t always taken as seriously as it should be. As it’s Food Allergy Awareness Week this week, I want to give you the lowdown on food allergy and intolerance, and what to do if you suspect there are foods that don’t agree with you.

What Is a Food Allergy?

To start, let’s get clear what a FOOD ALLERGY is …

The job of the body’s immune system is to identify and destroy germs (such as bacteria or viruses) that make you sick. A true food allergy happens when your immune system overreacts to a harmless food protein—an allergen. The body mounts an immune response by releasing IgE antibodies which stimulate the release of certain chemicals such as histamines which cause physical symptoms.

The symptoms can be restricted to one area (your digestive system, skin and so on) or the whole body, where the immune system triggers widespread inflammation and swelling – which can result in anaphylaxis and can be deadly. Symptoms usually show up immediately or within the first two hours after eating the problematic food.

The most common food allergens are milk, egg, peanut, tree nuts, soy, wheat, fish and shellfish.

Mild food allergy reactions may involve only a few hives or minor abdominal pain. The most common food allergy signs and symptoms include:

  • Tingling or itching in the mouth
  • Hives, itching or eczema
  • Swelling of the lips, face, tongue and throat or other parts of the body
  • Wheezing, nasal congestion or trouble breathing
  • Abdominal pain, diarrhoea, nausea or vomiting
  • Dizziness, light-headedness or fainting

Severe food allergy reactions can lead to anaphylaxis which can cause life-threatening signs and symptoms, including:

  • Constriction and tightening of the airways
  • A swollen throat or the sensation of a lump in your throat that makes it difficult to breathe
  • Shock with a severe drop in blood pressure
  • Rapid pulse
  • Dizziness, light-headedness or loss of consciousness

If you think you have a food allergy, you can often get tested free of charge via your GP, but private tests are also available.

Clinical Pearl

One clinical pearl I’m going to share with you is that, if you’re struggling with the symptoms of a true allergy (itchy eyes, swelling and the like), yet testing reveals no problem foods, or the test shows you have low grade reactions to a number of foods, the answer might be in the gut. For example, parasites also cause the body to produce high levels of IgE antibodies, yet these are not often considered by conventional medicine as a potential cause of allergy-like symptoms.

FOOD INTOLERANCES

With food intolerances your immune system isn’t involved and symptoms may not appear until hours or days later.

When a food intolerance exists, the problem is at the level of the digestive system –it can’t digest the food which causes uncomfortable gastrointestinal symptoms. In contrast to a food allergy, a person with a food intolerance can typically eat small amounts of the identified food without experiencing symptoms.

Food intolerances are most commonly due to lactose, gluten, preservatives, additives, histamines in foods, salicylates, fructose, impaired complex carbohydrate digestion (the body’s enzymes simply can’t handle the volume of carbohydrates in the digestive system) and tyramine (common in cured meats, aged cheeses and smoked fish).

They can produce low grade inflammation throughout the body and symptoms that are far ranging, but altogether less dramatic. These can include the following:

  • Weight that won’t shift
  • Bloating
  • Migraines
  • Headaches
  • Coughs (frequent)
  • Runny nose
  • Itchy or overly waxy ears
  • Stomach ache
  • Irritable bowel
  • Hives
  • Fatigue
  • Asthma
  • Arthritis
  • Blocked nose
  • Ear Infections
  • Eczema
  • Sinusitis
  • Urticaria
  • Colitis

Why it’s important to deal with Food Intolerances

Although the symptoms might seem less dramatic, it really is worth dealing with food intolerances, especially if you’ve had niggly issues for years. This is because the low-grade inflammation created throughout the body when you’re repeatedly eating foods the body doesn’t like, frequently progress to more problematic issues. ALL chronic disease is caused by low- or high-grade inflammation of one sort or another.

Although you can do your own elimination diet, cutting out foods you suspect you might have a problem with for a period of time, then reintroducing them and seeing what happens, this can be time consuming if you are not entirely sure which foods might be problematic. Testing can help you pinpoint which foods might be problematic for you- this can save a lot of time, remove the stressful guesswork and help prevent the unnecessary exclusion of too many foods.

Intestinal inflammation caused by a food intolerance may also impair your body’s ability to absorb essential vitamins and minerals. This can lead to serious nutrient deficiencies down the road.

FOOD SENSITIVITIES

Researchers are finally validating what many of us have known for years: Certain foods just don’t agree with some people. Although food allergies are well-recognized because firm diagnoses can be made through the use of blood tests for the presence of IgE antibodies, food sensitivities fall into a grey area. Experiencing unwanted symptoms after eating certain foods are not as easy to diagnose, but it doesn’t mean that they’re any less real.

Some people can eat tiny amounts of these foods and not always have symptoms. When symptoms do occur, they are a lot less severe than allergies but can be just as debilitating and include migraines, brain fog, inflammation, digestive problems, and bloating.

WHAT CAN BE DONE TO HELP WITH FOOD ALLERGIES, INTOLERANCES, AND SENSITIVITIES?

The Gut Connection

Studies have increasingly found that food intolerances, sensitivities and allergies are associated with arthritis, autoimmune disease and a leaky gut (or increased intestinal permeability). So it’s important to not just avoid the food in question but to address potential underlying root contributing factors such as leaky gut and inflammation.

It’s not enough to just take the food out and not do anything about it. Because symptoms are another way of your body telling you that your gut needs some TLC to heal, restore and rebalance itself. Without this vital step, no matter how many elimination diets you do, if you don’t work on healing your gut you’ll likely end up fighting symptoms all over again. And also likely to eventually end up with more intolerances and symptoms.

Once you have really healed your gut, you may find that foods that once gave you problems are tolerable again. But it’s important to remember that many of the foods that we become reactive to are inflammatory in nature, so while you may be able to tolerate them, it’s good to eat them in moderation.

Food Allergies

Currently, there is no cure for food allergies themselves. The only way to prevent food allergies reactions is to completely avoid the food you are allergic to. So if you have a food allergy, you will need to avoid the food forever. That’s because part of the immune system works on the basis of memory. In exactly the same way your body remembers its response to, say, the polio vaccination you were given as a child (and can prepare its attack should it come into contact with polio again), it remembers its response to nuts, dairy, or whatever food you’re allergic to. However, making sure the integrity of the gut lining is intact is important to help reduce inflammation associated with food allergies and help prevent further potential complications developing in the long-term.

Food Intolerances

If you have a food intolerance, you don’t necessarily have to remove the food forever, it depends on the underlying cause of the reaction. Digestive support can often help alleviate many symptoms.

Food Sensitivities

Since 80 percent of your immune system is found in your gut, it makes sense that by healing your gut you could reverse sensitivities. Now, that doesn’t mean that every person and every single food sensitivity will be able to be completely eliminated forever—but you don’t have to think of it as a life sentence!

MOVING FORWARD

If you are wondering whether you have a food allergy, intolerance or sensitivity, please do get in touch. I can help by offering a variety of testing options where necessary to help get to the bottom of the problem, and my gut restoring programmes can help bring your body back into balance. Book your free call here: https://app.acuityscheduling.com/schedule.php?owner=14670092

 

 

How To Enjoy Easter Without Bingeing Or Deprivation

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Easter is going to turn up, whether you like it or not. Moreish chocolatey treats, hot cross buns lathered in butter, will be all around us, and in every shop and TV commercial. It’s enough to melt away your good intentions, and with this much pressure, bingeing feels almost inevitable.

Of course, chocolate is available all year round. The trouble seems to come when there’s too much chocolate around, as during this time of year. In no time it leads to too much temptation, eating too much in one go, then feeling miserable because you over indulged. The worst parts of a binge are the feelings of guilt and failure that you feel afterwards.

So let’s sort that and figure out how we can enjoy our treats at this time of year, without bingeing but also without depriving ourselves.  And let’s start by accepting that Easter will mean chocolate indulgence on one level or another and then move on!

Top Tips to Avoid Over-Eating

  1. Try to discourage family and friends from buying chocolate for you, or failing that, let them know what and how much you’d like. This helps put you back in control.
  2. Ideally choose the darker chocolate eggs or chocolate selection. The higher the percentage of cocoa, the less room there is for sugar. Aim for over 70% which doesn’t raise blood sugar and insulin levels as much as milk chocolate. If that’s too dark for you, around 60% is a good compromise for those who prefer milk chocolate. Plus, from clinical experience, dark chocolate seems to dampen cravings, particularly chocolate that is above 70% cacao content.
  3. Don’t to eat too much in one go with the intention of getting ‘rid’ of the chocolate sooner. Eating a whole large egg will lead to an energy crash later on, not to mention, for many, feelings of disappointment in yourself that you ’gave in’ or ‘failed’ with your diet.
  4. Don’t eat chocolate on an empty stomach. Firstly, it will give you a blood sugar crash. Secondly, it will encourage you to overeat due to hunger. It’s healthier all round, both for your body and mindset, to have a smaller amount of chocolate as treats after meals containing protein (protein slows the speed at which sugar enters the bloodstream) and/or to reduce the blood sugar roller coaster by eating a few nuts at the same time if you’re not having it after a protein meal.
  5. Plan your meals ahead of time so you can make the right choices. Don’t give yourself the excuse that there was nothing else to eat. Ensure you have plenty of your usual healthy foods to hand.
  6. Get a good night’s sleep– yes, really, if you want to keep your appetite in check, getting good quality sleep is essential! Our hunger hormone leptin increases when we become fatigued. That means a spike in our appetite, which inevitably leads to snacking.
  7. Eat mindfully– make sure you savour each mouthful of chocolate, don’t wolf it all down in one big mouthful! This will help you to eat less, as you will feel that you have truly been able to indulge. Savour it slowly, enjoying how it melts on your tongue, how the flavour floods your mouth. Swallow when you’re ready. When it starts not to taste as good and/or your enjoyment starts to fade, decide whether you have had enough. If not, continue eating. If so, then stop. Know that if you want more later, you can have it.
  8. Eat consciously. Make sure your decision to eat chocolate is a conscious one. “Some chocolate would be nice, but I choose not to have one right now”. Whether it’s donating an unopened box to a local food charity, or dividing it up among friends, and/or saving it for later, you can make the decision that you don’t want it. Choosing, and therefore consciously taking responsibility, puts you back in control.
  9. Remove guilt– we can feel deprived even as we eat (and overeat) something if we don’t really let ourselves have it without guilt. Feeling deprived will just lead to overeating so let go of the guilt and enjoy while you eat your treat mindfully.

Alternatives To The Traditional Easter Egg Hunt

If the Easter egg (and everything that goes with it) plays a big part in your family’s tradition, consider doing something a bit different this year.  Here are some great alternatives to the traditional Easter egg hunt https://www.parenthub.com.au/education/easter-egg-hunt-alternatives/.

 Chocolate Binge Rescue Remedy

Consider that even the healthiest people over indulge – but they don’t beat themselves up about it. They just go back to eating normally.

If you do happen to sugar binge this Easter, rule #1 is: don’t panic! Negative self talk and freaking out about weight gain will only exacerbate the situation – not fix it. Neither will throwing in the towel and continuing to binge OR going in the opposite direction and starting a fad diet.

Instead, you can still rescue the situation and stop it turning into a binge, sabotaging all your good work. Say: “It’s done, it’s in the past and I choose to move on”.  Easter is ONE DAY, that’s all. There is no need to be on the rollercoaster for the rest of the month.

Remember that small amounts of the best quality, dark chocolate has the following benefits: anti-ageing, reduces the risk of heart disease and stroke, is packed with antioxidants and important minerals like iron, potassium, zinc and selenium. Chocolate also contains phenylethylamine; the same chemical your brain creates when you’re falling in love …

PS If you are the kind of person who KNOWS you will have a problem with the Easter binge because this kind of bingeing and self sabotage is what you do, or you need some help to get healthy, click here to book in a FREE 30- minute Empowered to Thrive Call HERE. 

 

Polycystic Ovary Syndrome (PCOS)

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What is Polycystic Ovary Syndrome?

Polycystic (literally, many cysts) ovary syndrome (PCOS or PCO) is a complex condition, characterise by hormonal imbalances that affects the ovaries (the organs in a woman’s body that produce eggs). In PCOS, the ovaries are generally bigger than average. The outer surface of the ovary has an abnormally large number of small follicles (the sac of fluid that grows around the egg under the influence of stimulating hormones from the brain).The ovaries are polycystic, with many small follicles scattered under the surface of the ovary (usually more than 10 or 15 in each ovary) and almost none in the middle of the ovary. In PCOS, these follicles remain immature, never growing to full development or ovulating to produce an egg capable of being fertilised.

This means that ovulation (releasing an egg) may rarely occur and can therefore lead to reduced fertility. In addition, periods may be irregular or absent. Other features include excess weight and body hair.

What are the symptoms of Polycystic Ovary Syndrome?

Symptoms that occur if you do not ovulate

  • Absent, irregular or light periods– periods can be as frequent as every five to six weeks, but might only occur once or twice a year, if at all
  • Fertility problems – you need to ovulate to become pregnant. You may not ovulate each month, and some women with PCOS do not ovulate at all. PCOS is one of the most common causes of infertility.

Symptoms that can occur if you make too much testosterone (male hormone)

  • increased facial and body hair (hirsutism): usually found under the chin, on the upper lip, forearms, lower legs and on the abdomen (usually a vertical line of hair up to the umbilicus) .This is the only symptom in some cases.
  • Acne: which may persist beyond the normal teenage years.
  • Thinning of scalp hair (similar to male pattern baldness) occurs in some cases .

Other symptoms

  • Being overweight or obese: a common finding in women with PCOS because their body cells are resistant to the sugar-control hormone insulin. This insulin resistance prevents cells using sugar in the blood normally and the sugar is stored as fat instead
  • Miscarriage (sometimes recurrent): one of the hormonal abnormalities in PCOS, a raised level of luteinising hormone (LH – a hormone produced by the brain that affects ovary function), seems to be linked with miscarriage. Women with raised LH have a higher miscarriage rate (65 per cent of pregnancies end in miscarriage) compared with those who have normal LH values (around 12 per cent miscarriage rate).
  • Depression or poor self-esteem may develop as a result of the other symptoms.

Diagnosis

At least two of the following occur in PCOS, and often all three:

  • At least 12 follicles (tiny cysts) develop in your ovaries.
  • The balance of hormones that you make in the ovaries is altered. In particular, your ovaries make more testosterone (male hormone) than normal. The main hormones that are made in the ovaries are oestrogen and progesterone – the main female hormones, but the ovaries also normally make small amounts of male hormones (androgens) such as testosterone.
  • You do not ovulate each month. Some women do not ovulate at all. In PCOS, although the ovaries usually have many follicles, they do not develop fully and so ovulation often does not occur. If you do not ovulate then you do not have a period.

Therefore, it is possible to have polycystic ovaries without the typical symptoms that are in the syndrome. It is also possible to have PCOS without multiple cysts in the ovary.

Incidence

PCOS is relatively common among infertile women. If affects up to 10 per cent of all women between the ages of 15 and 50. In the general population, around 25 per cent of women will have polycystic ovaries seen on an ultrasound examination. But most have no other symptoms or signs of PCOS and have no health problems. The ultrasound appearance is also found in up to 14 per cent of women on the oral contraceptive pill.

What causes polycystic ovary syndrome?

The exact cause is not totally clear. Several factors probably play a part. These include the following:

1. A small increase in the amount of insulin and cellular resistance to its actions– insulin is a hormone that you make in your pancreas and its main role is to control your blood sugar level. Insulin acts mainly on fat and muscle cells to stimulate them to take in sugar (glucose) when your blood sugar level rises (as excess levels are toxic to cells). Insulin also stimulates the ovaries to produce testosterone (male hormone).

Women with PCOS have what is called insulin resistance, meaning that cells in the body are resistant to the effect of a normal level of insulin. Thus, more insulin is produced to keep the blood sugar normal.  Raised levels of insulin in the bloodstream are thought to be the main underlying reason why PCOS develops because this causes the ovaries to make too much testosterone. A high level of insulin and testosterone interfere with the normal development of follicles in the ovaries. As a result, many follicles tend to develop but often do not develop fully. This causes problems with ovulation: hence period problems and reduced fertility. Increased testosterone levels in the blood cause excess hair growth on the body and thinning of the scalp hair.
2. Raised luteinising hormone (LH) in the early part of the menstrual cycle- This hormone is made in the pituitary gland and stimulates the ovaries to ovulate and works alongside insulin to promote testosterone production. A high level of LH is found in about 4 in 10 women with PCOS. A high LH level combined with a high insulin level means that the ovaries are likely to produce too much testosterone.

3. Lower amounts of the blood protein that binds to and carries all sex hormones (called sex-hormone-binding globulin)– this  means that testosterone levels are higher and therefore more active. Sex-hormone-binding globulin levels are reduced in insulin resistance (meaning there are high insulin levels).

4. Hereditary factors- one or more genes may make you more prone to developing PCOS. PCOS is not strictly inherited from parents to children, but it may run in some families.

5. Weight– Being overweight or obese is not the underlying cause of PCOS. However, if you are overweight or obese, excess fat can make insulin resistance worse, a contributing factor to PCOS. This may then cause the level of insulin to not only rise even further, but high levels of insulin can contribute to further weight gain, producing a ‘vicious cycle’.

Risk factors for PCOS

  • a tendency in the family towards Type 2 diabetes (non-insulin dependent diabetes)
  • a close relative who already has PCOS
  • a tendency towards early baldness in the men in the family (before 30 years of age).

Nutritional and lifestyle approaches to PCOS

Research has shown that weight control improves many aspects of PCOS. Menstrual cycles become more regular, testosterone levels are reduced, fat and sugar metabolism improves, and spontaneous pregnancy may follow. Obese patients do not have to reach the normal body mass index; a weight reduction of even a few percent has clinical benefits. This is because visceral fat (intra-abdominal fat located inside the abdominal cavity, packed between the organs) is metabolically more hormonally active, and weight loss of a few percent is associated with significant loss of visceral fat.

Weight management through nutrition and exercise is now recommended to all overweight/obese women with PCOS (Kovacs 2006).

So, here are some tips to help reduce the hormonal imbalances associated with PCOS:

1. Research has shown that fat intake should be restricted to not more than 30% of total calories with a low proportion of saturated fat, which is found mostly in animal products such as meat and dairy. Healthy fats such as olive oil, nuts/seeds, avocados, and fish oil, and avocado are important parts of a PCOS–friendly diet however (Farshchi et al 2007).

2. Choose whole grain carbohydrates. The insulin level in your blood goes up after you eat. It increase the most after you eat or drink something that contains carbohydrates. Carbohydrates are found in grains (such as bread, pasta, rice, cereal, and potatoes), vegetables, fruits and drinks such as soda and juice. Even if you eat two foods that have the same amount of carbohydrate, they may have a different effect on your insulin level. This effect has a lot to do with the type of carbohydrate the food has.

Whole grain carbohydrates which contain fibre such as brown rice, whole wheat bread and pasta, oats, barley, etc. have a low Glycaemic Index (GI). GI is a term used to describe how a food affects blood sugar; the higher a food raises blood sugar, the higher the glycaemic index. The benefit of consuming low GI foods is that it helps keep your insulin level down, and also keeps hunger at bay for longer, thus aiding weight management. Sugary foods or refined grains (such as white bread, white rice and white pasta) on the other hand have a high GI and can cause insulin levels to go up and are also not very filling (which means you may feel hungry again shortly after eating them.

3. Always have some protein with each meal or snack– combining a carbohydrate food with protein lowers the GI because protein slows the release of sugar from foods into the bloodstream. This helps reduce blood sugar spikes and therefore helps prevent high insulin levels. Protein can be found in lean meats, fish, poultry, dairy products, tofu, eggs, beans, nuts and seeds. Try to consume plenty of plant proteins which are often high in fibre and low in fat, rather than just sticking to animal proteins.

4. Have balanced meals containing carbohydrates, protein, and fat – combining foods that contain protein or fat with a carbohydrate will help to slow down the absorption of the carbohydrate and keep insulin levels low. For example, have almond butter or hummus on bread rather than just a piece of bread by itself. A typical plate of food should consist of ¼ carbohydrates, ¼ protein and the remaining ½ plate of vegetables!

5. Have smaller, more frequent meals (every 3-4 hours) to help control blood glucose levels. Your insulin will go up much more if you have 3 cups of pasta than if you have 1 cup of pasta. This means it’s usually better to have small meals and snacks during the day than it is to have fewer really big meals to keep your insulin level lower.

6. Exercise– Research has shown that at least 150 minutes of moderate or vigorous activity per week for diabetes prevention. This is because exercise helps  your cells become more receptive to the effects of insulin which in turn helps lower insulin levels (Knowler et al 2002).

7. Supplements– there are a number of supplements which can be very helpful to rebalance hormones. Recommendations are based on your individual health profile and are discussed at your visit.

References

Cahill D (2010) Polycystic ovary syndrome (PCOS) last accessed 21.3.2013 online at http://www.netdoctor.co.uk/womenshealth/facts/pcos.htm

Farshchi H Rane A Love A Kennedy RL (2007) Diet and nutrition in polycystic ovary syndrome (PCOS): pointers for nutritional management.  J Obstet Gynaecol 27 8 762-73

Kenny T (2010) Polycystic Ovary Syndrome last accessed 21.3.2013 online at http://www.patient.co.uk/health/Polycystic-Ovary-Syndrome.htm

Knowler WC Barrett-Connor E Fowler SE et al (2002) Diabetes Prevention Program Research Group. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med 346 393-403

Kovacs P (2006) Viewpoint: Lifestyle Modification is First-Line Treatment for PCOS last accessed 21.3.2013 online at http://www.medscape.com/viewarticle/522390

Mindless Weight Loss

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By London Nutritionist Sylvia Hensher

Introduction

Brian Wansink from Cornell University has spent much of his scientific career trying to understand what influences our food choices. His conclusion is that most of us are unaware of what influences how much we eat. We all think we’re too smart to be tricked by packages, lighting or the size of plates. We might acknowledge that others can be tricked, but not us. Yet every single one of us is influenced by what’s around us when it comes to deciding what and when we will eat.

In other words, we over-eat not because of hunger, but because of family and friends, packages and plates, names and numbers, labels and lights, colours, shapes and smells, cupboards and containers.

Read on to hear about his fascinating findings from decades of research into behaviour and eating patterns.

Brian Wansink on how to lose weight without thinking about it

The average person makes well over 200 decisions about food every day. Breakfast or no breakfast? Bread, bun or bagel? Part or all of it?

Every time we pass a dish of sweets or open up our desk drawer and see a piece of chewing gum, we make a food decision. Yet we can’t really explain most of these 200-plus decisions. Most of us are blissfully unaware of what influences how much we eat. Because although you can eat too much without knowing it, you can also eat less. Because, let’s face it, the best diet is the one you don’t know you’re on…

Strategy 1- Remove The Mindless Margin

Just ten extra calories a day – one stick of gum or three jelly beans – will make you a pound heavier in a year. And 140 calories a day – or one can of soft drink – will make you put on a stone. And you won’t even notice.

Fortunately, the same thing happens in the opposite direction. This is known as the mindless margin: those few extra calories that you can consume – or not consume – every day that you really don’t notice. By cutting out 100 to 200 calories a day, you can lose weight. That can mean not having one of your daily Starbucks. Or not tucking into a packet of crisps when you get in from work.

Cutting out your favourite foods entirely, however, is a bad idea: you’ll just feel deprived. Cutting down on how much you eat of them, on the other hand, is mindlessly do-able.

Simply dish out 20 per cent less than you think you will want before you start to eat. You probably won’t miss it. For fruit and vegetables, though, think 20 per cent more. If you cut down the pasta you eat by 20 per cent, increase the veggies by 20 per cent.

Strategy 2- See All You Eat

When people put their food on a plate, they eat about 14 per cent less. So instead of eating directly out of a package or box, put everything you want to eat on a plate before you start eating – whether it’s a snack, dinner, ice cream or even crisps. Leave the packaging in the kitchen and eat elsewhere. You’ll also eat less if you are able to see what you’ve already eaten.

Strategy 3– Be Your Own Tablescaper

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The Thyroid, Adrenals And Weight Gain

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by London Nutritionist Sylvia Hensher

There is a connection between our adrenal glands, thyroid glands and weight gain. When these two glands are not kept in a healthy state, the result can often be weight gain. The good news is that on the other hand, if these two glands are supported through proper nutrition and a healthy lifestyle, it can lead to a natural weight loss.

What our adrenal glands do

The adrenal and thyroid glands are very closely connected in how they enable the body to function properly. The adrenals are small triangular shaped glands that sit on top of both kidneys. They are responsible for releasing the hormones adrenaline and cortisol which among other functions, help control body fluid balance, blood pressure, blood sugar and are designed to help the body deal with physical and psychological stress. In addition, the adrenal glands produce small amounts of oestrogen when women enter into menopause and the ovaries reduce their oestrogen output. This is why it’s so important to maintain adrenal function in the menopause years.

Adrenal Fatigue

Adrenal Fatigue is a collection of signs and symptoms, known as a “syndrome” that results when the adrenal glands function below the necessary level.  This happens most often when you are exposed to constant , uninterrupted stress so that your body (and adrenal glands) cannot fully recover, or during or after acute or chronic infections. Consequently, the adrenal glands become fatigued and are unable to continue responding adequately to further stress.

You may look and act relatively normal with adrenal fatigue and may not even have any obvious signs of physical illness, yet you live with a general sense of feeling unwell, tiredness or “grey” feelings. People suffering from Adrenal Fatigue often have to use coffee, tea and other stimulants to get going in the morning and to prop themselves up during the day.

Some Manifestations Of Adrenal Fatigue: Continue reading “The Thyroid, Adrenals And Weight Gain” →Digiprove sealCopyright secured by Digiprove © 2011 Sylvia Salvendy