Nutrition News and Top Tips
Libido in need of a boost? - 25/9/11
Toni Slater, Target Health
Nutrition to support sexual vitality focuses on supporting the cardiovascular system, the pituitary gland, the adrenals and the thyroid gland.
Poor diet, obesity and stress can contribute to poor cardiovascular health, which in turn can also interfere with sexual motivation and functioning. Regular exercise is key to managing stress, controlling weight and ensuring a healthy heart. Vitamins A, C and E also support heart health and blood flow to all the right places!
The endocrine glands: pituitary, adrenals and thyroid, produce hormones that are central to a healthy sex drive. A good quality protein intake is important for hormone production and functioning, particularly to support the pituitary gland, which also controls thyroid function. Proteins are also broken by the body into amino acids. And the amino acid tryptophan helps relaxation and getting "in the mood".
I'm sure a great many of you will also be pleased to hear that dark chocolate (sorry, not high-sugar, milk chocolate), contains antioxidants that are good for the heart and also contains phenylethylamine. This releases certain neurotransmitters that are stimulated in our bodies when we fall in love. Easy does it though - a few squares only each day as a special treat. It may have an aphrodisiac effect, though this is scientifically disputed, but either way it will help lift your mood and possibly put you in the mood for love.
A wholesome varied diet low in saturated fat, high in fibre and complex carbs is a very good place to start. For specific help and advise contact Toni at Target Health.
Feed your liver back to New Year health - 4/1/11
Toni Slater, Target Health
Feeling more sluggish than usual after the Christmas break and New Year celebrations? Possible symptoms of an overtaxed liver include dark urine, weight gain, bloating, headaches, aching joints, sore burning feet, furred tongue, bad breath and fatigue.
The liver stores nutrients (glycogen, Vitamins B12, A, D and K, Iron), manufactures bile and non-essential amino acids, breaks down protein and carbs into fats and sugars and is the main organ of detoxification.
Blood is also filtered by the liver to remove infectious organisms at a rate of approximately three pints per minute. Most arrives at the liver direct from the intestines via the portal vein, containing dietary nutrients and consumed toxins – alcohol, drugs and medications, processed junk foods, too much refined sugar and saturated fats.
Feed your liver back to health
There are several steps that you can take to restore your liver and health:
1. First, decrease those dietary toxins asap. It’s easy to let the celebrations run on, but the longer you leave until you start your New Year health regime, the harder it will be. And it is your health and vitality that will suffer if it’s not already.
2. Step up your non-alcoholic fluids to 1.5-2 litres per day and replace those toxic parts of your diet with more healthy options supportive of your liver and its functions.
3. Soluble fibre binds bile acids and carries them together with toxins via the colon to be eliminated. Good sources of soluble fibre are: apples, linseeds, oat bran and brown rice.
4. Increase intake of the “energy” B vitamins - this vitamin is depleted from the body when alcohol intake is excessive (another good reason to call a halt to the extended festivities).
For more information and an affordable eating plan tailored specifically for your needs, or those of your children, contact Toni at Target Health.
1 in 3 admitted to hospital at risk of malnutrition - 19/11/10
Toni Slater, Target Health
1 in 3 patients, regardless of age, admitted to hospital are at risk of malnutrition. And 1 in 5 of all admissions were also recorded as at high risk of malnutrition.
These shocking facts were revealed in the preliminary results of the British Association of Parenteral and Enteral Nutrition’s (BAPEN) Winter Nutrition Screening Week, presented at the charity’s ‘Malnutrition Matters’ Conference earlier this month.
Christine Russell, Chair of BAPEN’s Screening Week project, said: “More patients were 65 years of age and over, female, emergency admissions, had respiratory disease and were admitted from other care settings. Whatever the root cause of their malnutrition on admission, it is critical that all are screened for malnutrition on admission and an appropriate nutritional care plan instigated.”
All the more shocking that hospitalised children are also being fed foods that would be banned in schools. Why should NHS standards not be the same as in schools? If the present government continues in its present vein, these standards are only set to slide further downwards.
85 out of 189 hospital meals surveyed by the Consensus Action on Salt and Health (CASH) were deemed too unhealthy for school menus. And they all exceeded the maximum school food limits for saturated fat, according to the report.
Almost one in three of all items on a menu (132 of 451 surveyed) would also be classified as ‘red’ for saturated fat or salt according to the traffic light labelling scheme, the report said. A chicken tikka masala and rice served in one hospital contained 14 times more salt and 8.5 times more saturated fat than a chicken and vegetable balti with rice served in a school.
So once again it seems prevention is better than cure. It makes sense to attend to your nutrition needs now to support glowing health for you and your children, and avoid the health risks associated with a stay in hospital.
For more information and an affordable eating plan tailored specifically for your needs, or those of your children, contact Toni at Target Health.
Protein: key to a long and healthy life? - 8/10/10
Toni Slater, Target Health
Protein may be the key to a long life, a new study reported on the BBC news website this morning suggests.
More specifically, it is certain amino acids - leucine, isoleucine and valine (3 of the 20 that make up proteins) - that have been linked with increased lifespan in mice in this study. The researchers, from the University of Milan, gave mice water laced with these amino acids.
In the experiment, the average lifespan of the mice increased by 12% and their fitness and co-ordination was also boosted.
Critics would argue that these specific results are not replicable to humans, but it is known that protein is an essential part of a balanced diet - key to health and improved mortality risk. So make sure you are getting enough good quality protein in your daily diet, at breakfast, lunch and dinner.
For more information on proteins, a balanced diet, and an eating plan tailored specifically for your needs contact Toni at Target Health.
Reference:
http://www.ncbi.nlm.nih.gov/pubmed/20889128
Seasonal salads: the benefits of pumpkin - 2/10/10
Toni Slater, Target Health
Keeping with the seasonal theme, try this hearty and healthy recipe for pumpkin salad.
Pumpkin (and butternut squash) is a great sources of fibre, low in saturated fat and very low in cholesterol. And also a good source of vitamins A, C and E, thiamin, niacin, vitamin B6, folate, riboflavin, iron, magnesium, phosphorus, potassium, copper and manganese – so a great all rounder for your health, particularly in providing antioxidants to fight off damage from cancer-associated free radicals.
Tahini, a paste of ground sesame seeds, is used in this recipe and is also very low in cholesterol and sodium. It’s a good source of thiamin, magnesium, phosphorus, zinc, copper and manganese. Try it as an alternative to margarine on your sandwiches!
Ingredients:
- 1kg pumpkin or butternut squash, peeled, seeded and cut into cubes
- 1 clove garlic, crushed
- ½ tsp ground allspice
- 2 tbsp olive oil
- 1 x 400g tin chickpeas, rinsed and drained
- ½ small red onion, finely chopped
- 4 tbsp roughly chopped fresh coriander
- Spinich
- Salt and freshly ground black pepper
Tahini sauce:
- 1 clove garlic, crushed to a paste with salt
- 3½ tbsp lemon juice
- 3 tbsp tahini paste
- 2 tbsp water, to taste
- 2 tbsp extra virgin olive oil
- Salt and freshly ground black pepper
Preparation:
- Preheat the oven to 220C/Gas 7.
- Toss the pumpkin with the garlic, allspice, olive oil and some salt and freshly ground black pepper. Place on a tray in the oven for 15-25 minutes soft. Remove and cool.
- While cooking make the sauce. Mix the crushed garlic with the lemon juice and add the tahini – taste and tweak to your taste, should be balanced between nuttiness of the tahini and sharpness of the lemon. Thin with water and olive oil and season with salt and freshly ground black pepper.
- Put the pumpkin, chickpeas, red onion and coriander in a mixing bowl. Pour on the sauce and toss. Season with salt and freshly ground black pepper and serve on a bed of spinach and garnish with coriander.
Beetroot: seasonal "superfood" - 24/9/10
Toni Slater, Target Health
It’s that beetroot time of year - this veg is not only high fibre and low calorie, but also delicious and packed full of nutrients. They (including the leafy tops, so make use of them) contain high levels of antioxidants, which help reduce oxidation of the “baddy” LDL cholesterol. Eating foods containing antioxidants will protect your artery walls and reduce risk of heart disease and stroke.
Beetroot is one of the richest sources of folic acid (vitamin B9), which helps protect unborn babies from spina bifida. The vitamin is also thought to help lower homocysteine levels in the blood. High levels of homocysteine have been linked with cardiovascular disease.
Herbalists refer to beetroot as the 'vitality plant' because of its health-giving properties. It’s rich in magnesium and iron and many people drink beetroot juice for its cleansing and detoxifying properties. Some believe it also has aphrodisiac properties due to high levels of the mineral boron, which has a role in the production of sex hormones.
Juice it or grate it raw to preserve the highest concentration of minerals. But beetroots are also good when boiled, roasted, pickled or used for soup. Try the recipe below with your Sunday lunch. Be aware though that beetroot will discolour your urine and stools – so don’t panic!
Ingredients:
- 6 unpeeled beets
- 3 medium unpeeled red onions
- 4 unpeeled whole garlic cloves
- sprigs of thyme
- 4 tbsp olive oil
- chicken or veg stock
- 2 tbsp balsamic vinegar
- salt and freshly ground black pepper
Preparation:
- Preheat oven to 180C/360F/Gas 4
- Put beetroot, red onions, garlic, sprigs of thyme and olive oil in roasting tray and shake to coat
- Roast for an hour and a half until the beetroot tender. Peel and slice the veg and put to side to keep warm
- Put roasting tray on a medium hob and deglaze by adding two tablespoons of stock, balsamic vinegar and a teaspoon of chopped thyme
- Bring to boil and stir until the liquid has reduced to a syrup and then season
- Poor glaze over veg and serve.
Breakfast tortilla recipe - 17/9/10
Toni Slater, Target Health
A quick and easy healthy recipe to start your weekend off.
Eggs are good quality protein (needed for most of the body's basic functions and a great blood sugar stabiliser) with sufficient amounts of all the essential amino acids. They are also 99% digestible, the standard by which all other proteins are judged. They contain all vitamins, apart from C, and are one of the few foods that naturally contain vitamin D (needed for healthy bones and teeth). Wholemeal/seeded tortillas will provide you with a range of B vitamins, needed for energy, and also essential fatty acids - the good fats!
Ingredients:
- 2 eggs
- wholemeal/seeded tortillas
- small sprinkle of grated cheese (one daily portion should not exceed the size of a small matchbox)
- skimmed or semi-skimmed milk
- fresh salsa to taste (tomato, peppers, onion, garlic, lemon juice, avocado, coriander/parsley)
Preparation:
- Beat the eggs and milk and scramble to taste
- Heat the tortilla one side then turn and add the cheese to melt
- Add the scrambled eggs to the tortilla and top with salsa
- Wrap and serve
Enjoy!
No meat and two veg? - 24/5/10
Toni Slater, Target Health
This week is National Vegetarian Week, 24-30 May 2010. Coordinated by the Vegetarian Society it is now in its eighteenth year. The Week gives schools, canteens, caterers, restaurants, libraries and individuals a reason to focus on increasing fruit and veg consumption, revamp their veggie options, launch new menus and look at the issues around food.
Veggie food is often the cheaper option, the greener option, sometimes the healthier option (though not always!) and ethical if you care about animals. Even if you’re not a vegetarian it’s a good idea to consider going meat free for a while and this week may be the time to do it.
Even if you are already a vegetarian, are you aware of the necessity of getting a good balance of essential amino acids? Amino acids are the components of protein, needed by the body for growth and repair. Your muscles, your organs, and your immune system are made up mostly of protein.
Unlike eating meat, vegetarian protein sources need to be combined to ensure you are getting a good balance of the 8 essential amino acids. This ensures you get good quality, usable protein.
Non-meat protein sources:
- Animal sources: Eggs, Dairy products e.g. Milk, Cheese, Yoghurt etc. and Fish
- Vegetable based: Nuts, Seeds, Pulses, Legumes, Grains
- Meat analogues: Tofu, Textured Vegetable Protein, Tempeh, Quorn and Seitan.
For more information and an eating plan tailored specifically for your needs contact Toni at Target Health.
For free vegetarian recipes, meal plans and information see the National Vegetarian Week website at: www.nationalvegetarianweek.org/index.asp
Make hay while the sun shines - 29/4/10
Toni Slater, Target Health
At last, Spring has sprung and Summer is just around the corner. But how is your immune system doing after the long hard winter? Any lingering colds, coughs, sneezes or snuffles?
Immunity actually involves several different body systems, organs and circulating cells, although is commonly refered to as a single system. This “system” can be weakened by poor nutrition, too much stress and too little of the “sunshine” vitamin D. This vitamin is produced by the body when the skin is exposed to UVB rays in sunlight, so the UK winter definitely takes its toll.
Did you know that a healthy adult should suffer no more than two colds a year? Signs that your body’s immune system is functioning below par are:
• fatigue
• lethargy
• repeated infections
• slow wound healing
• allergies
• thrush
• colds and flu.
There is growing scientific evidence that insufficient levels of vitamin D may reduce our immune system’s ability to react to infection. It is necessary to trigger T cells – the immune system’s killer cells - and insufficient levels mean the these remain dormant and inactive, studies have shown.
10-15 minutes of midday sun on your face, hands and arms 3 times a week can supply sufficient vitamin D. And the good news is that if you get enough sun while you can, the body will store it to help you through the next long winter.
If you need further help or advise on nutrition to combat immune problems, contact Toni at Target Health.
Reference: Nature Immunology. Published online ahead of print, doi: 10.1038/ni.1851
Foods for the nerves - 16/4/10
Toni Slater, Target Health
Nutrition therapy to help alleviate some of the symptoms of Multiple Sclerosis, has several specific goals based on “neuro-boosting” foods:
1. To enhance antioxidants that protect nerve cells from those pesky molecules called “free radicals”
2. To boost the fatty acids that form the basis of nerves
3. To reduce nerve inflammation.
All of the following tips are also useful for the general person's diet, particularly if you are feeling stressed, nervous, irritable or shakey.
Antioxidants
Foods containing Vitamins A, C and E (ACE!) are known for their antioxidant properties. Think “rainbow” coloured fruit and veg - carrots, butternut squash, spinach, broccoli, peppers, red cabbage, cauliflower, oranges, kiwi fruit, mango, strawberries, blueberries, papaya etc. Vitamin A is also found in cod liver oil, liver and eggs and Vitamin E is found in soya, corn and olive oil and nuts and seeds.
Fatty acids
Fatty Acids are important for “healthy” functioning of cell membranes. Increase intake of fats that are rich in omega-3 fatty acids. Sources of omega-3 fatty acids include: oily fish (especially salmon, herring, mackerel, sardine and cod) and certain oils from seeds and nuts (primarily flaxseed and walnut).
Anti-inflammation
Omega-3 fatty Acids also help reduce inflammation and the B Vitamins have a role in maintaining nerve structure and function. MS patients have been shown to be particularly deficient in Vitamin B12. From the nutritional perspective, emphasising the importance of how nutrients work in combination, it would be ideal to consider all this group of Vitamins rather than B12 in isolation. Lean meat, fish, beans, peas, lentils and cottage cheese are the best sources.
For further advice and information contact Toni at Target Health.
A curry a day keeps the doctor away? - 26/3/10
Toni Slater, Target Health
A study published this week discusses the benefits of curcumin, the active ingredient that gives the yellow colour to the curry spice turmeric.
The study appears in Gut, the journal of the British Medical Association (BMA). In tests on mice genetically engineered to have chronic liver inflammation, curcumin appeared to delay damage that eventually leads to liver cirrhosis.
Curcumin appears to work by interfering with chemical signalling pathways in inflammation. "Targeting these pathways may be a promising therapeutic approach," say the authors, led by Michael Trauner, a professor of internal medicine at Medical University in Graz, Austria.
But, Ayurvedia the ‘Science of Life’ and system of traditional medicine from South Asia has used turmeric to treat liver and digestion disorders for centuries, so the health-benefits of the spice are already well known. The spice is also used for its antiseptic and antibacterial properties for cuts, burns and bruises. It is popular as a tea in Okinawa, Japan. And in Pakistan it is used as an anti-inflammatory agent, and remedy for gastrointestinal discomfort.
Other clinical research has linked curcumin with increased resistance of the body to inflammation (inhibiting the development of retinopathy in diabetic patients) and free radical damage (which may lead to cancer). This wonder spice has also been associated with the prevention of build up of amyloid plaques in the brain (the basis of Alzheimer’s disease).
So, while this study reported this week will no doubt be used as basis for a new liver drug, let’s not forget that prevention is better than cure. And amazing health benefits from a wealth of natural ingredients are already available to all us.
For further advice and information, particularly on which types of high-fat, high-sugar curries will definitely not be keeping the doctor away, contact Toni at Target Health.
Take a look at the Gut study here:
http://gut.bmj.com/content/59/4/521.abstract?sid=896c9799-fa45-4243-8820-0e29a3e98e7a
How effective are your supplements? - 19/3/2010
Toni Slater, Target Health
A lot of us take supplements, but do you know what's in them? Have you considered the quality of the ingredients or whether these are in high enough amounts to provide a therapeutic dose for your needs?
Many people take supplements, often bought from their local supermarket or bargain health store, but it is important to address the underlying problem. Why are you taking a supplement and why did you chose the one you did?
It is very common for people to take the wrong product, to take to much or too little or take it at the wrong time or in the wrong form.
A lot of cheaper supplements use inorganic minerals: carbonates, phosphates, oxides and sulphates. These are less able to be absorbed by the body than organic minerals, such as citrates, and gluconates.
Absorption of nutrients from supplements also relies on a healthy gut, with sufficient levels of hydrochloric acid in the stomach to break down the chemical bonds.
And did you know that taking your supplements with a hot or caffeinated drink can leach nutrients from the product? Always take them with a glass of water! Depending on the supplement you may need to take them with food or away from food.
For further advice on how to make sure nutrients are absorbed, assimilated and utilised by your body contact Toni at Target Health.
No Smoking nutrition support - 9/3/2010
Toni Slater, Target Health
Wednesday 10 March 2010, is No Smoking Day. Have you considered paying attention to what foods you eat, what nutrients you may be missing and which ones can help you beat your cravings?
First thing’s first, quitting smoking isn't easy. But, with some will power and support, it is possible. And when you begin to see the drastic improvements to your life and health it really is motivating.
There is a great deal of support out there to help you quit. Once you make the decision to quit, you need to then build your reserves of support from wherever it’s being offered.
Nutrition will help restore imbalances and re-programme your addiction. As you become better nourished it is also more likely that you will be better able to sort out the psychological issues behind your smoking. Contact TargetHealth for Quitting Smoking Nutrition Support packages.
TargetHealth Nutrition - keys to quitting and staying quit:
• Balance your blood sugar for better energy levels and to reduce cravings
• Repair the body cells with antioxidants
• Heal the gut to help the brain
• Support and rejuvenate your liver (the primary organ for detoxification) with vitamins and minerals
• Rebalance the brain with amino acids and essential fats.
Hypnotherapy is also a useful and successful tool. For more information on Solution Focused Psychotherapy and Hypnotherapy see:
http://www.choice4change.co.uk/national-stop-smoking-day-march-10th-2010.html
For more information and advise on No Smoking Day see:
http://www.nosmokingday.org.uk/
You may also find this motivational Facebook app useful for tips and to track your progress:
http://apps.facebook.com/we_quit/
Healthy weight loss - 13/2/2010
Toni Slater, Target Health
As the nights slowly start to lighten, many of us start to think about “lightening” our bodies ready for the Spring – shedding those extra pounds added over Christmas and the cold winter months.
While these cold days aren’t the best time to be dieting, (if ever there is one, personally I think not), if you are overweight and feeling blue about your muffin top there are some healthy habits you can start putting into place
right now.
It’s true that there are no quick fixes, but taking it day-by-day and gradually changing those unhealthy eating and lifestyle habits will stand you in good stead for the coming Spring - and the rest of your long and healthy life!
My tips for healthy weight loss:
- Eat three healthy meals a day, including breakfast – combine a wholegrain carbohydrate with a protein, to help you feel fuller for longer. This will keep your energy levels up throughout the day and help you avoid reaching for high fat and sugar snacks when you hit a dip. Contact Target Health for advice and coaching.
- Watch your portion sizes – the NHS Choices website gives some great information on this: http://www.nhs.uk/Livewell/5ADAY/Pages/Portionsizes.aspx
- Are you drinking enough water? Often we can reach for a snack when we are thirsty. Make sure you are drinking at least 8 glasses a day.
- Cut down your sugar intake – not just in the obvious sweets and chocolates, check out the labels on that so-called “healthy” ready meal and low fat yoghurt/dessert as often fat is replaced with sugar. Too much dried fruit and fruit juice will also be adding to your sugar intake so don’t overdo it!
- Cut down your alcohol intake and choose your drinks carefully – did you know that a bottle of wine is a least 500 calories (around a quarter of your recommended daily intake if you are female!) and a pint of beer around 250. Ideally your alcohol intake should only make up less than 5% of your total daily intake of calories (100 calories if you're female - 2 gin and slimline tonics). You know that overdoing it also rids you of all will power, what about that cheese or those crisps or kebab you have when you’ve had too many?
- Get moving! Leave the car at home and get walking, take the stairs instead of the lift, do the gardening, go out dancing, if you are going to the gym do an extra ten minutes and make sure you sweat!
- Get a healthy gut and balance any nutritional deficiencies! Contact Target Health for advice and coaching.