Nutrition News and Top Tips
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.
