millenniumhealth

http://millenniumhealth.co.uk
Nutritionist Health Coach specialising in digestive health, cellular health and reversing Chronic disease/Autoimmune disease.
Ketogenic diet/ LCHF diet/ Paleo Diet/ Sugar Detox

My positive results from Paleo and LCHF approach

Paleo and LCHF approach

I would like to share with you my continuing journey with improving my health with nutrition and my personal results with Paleo and LCHF approach.

Three years ago I was suffering from a few years of high stress. I was overweight and still gaining, tired, with a myriad of symptoms including poor sleep, IBS, dry skin and eyes, hearing problems, post nasal drip, sinus problems,and joint pains, which at times were severe and debilitating.

I started on the Paleo Approach program by first doing a full elimination diet. Sarah Ballantine PhD of www.ThePaleoMom.com. I discovered I was intolerant of gluten, dairy and soy so totally eliminated them and started to reintroduce other foods gradually while watching for return of symptoms. I then progressed to what I call a modified Paleo diet where I ate some gluten free pasta and wraps, rice, potatoes and either almond or coconut milk.

With each week I felt better and had more energy. I started doing more exercise including walking, rebounding and a Yoga sequence called ‘The Five Tibetan Rites’.

I suffered occasional setbacks but with attention to healing my gut with Probiotics and L-Glutamine the inflammation soon subsided.

Having reached a reasonable level of health I started looking for ways I could protect myself from chronic illnesses like Diabetes, heart disease, Dementia and cancer – these being the main worries as we age.

I read more and more about eating low carbs and high natural fats, LCHF, followed the research www.DietDoctor.com and everything seemed to make sense. The idea being to keep blood sugar lower and level by eating quality proteins and natural fats like Avocado, olive oil, grass fed butter (which I couldn’t have), coconut oil, oily fish and fatty cuts of meat.

It was quite easy to adapt from Paleo Approach to LCHF and within a very short time I noticed that my blood sugar was more stable, I could go without food for longer periods without turning into Golem and I was sleeping much better.

I really felt the benefits so I wanted to see if medical tests would reflect the improvements. Unfortunately I didn’t have any baseline testing from the past to compare but I think you will agree that they stand alone.

I am 66 yrs old. Metabolic age 55

Weight is 67 kg  and stable

BMI 24

Blood pressure 123/64

Liver Function Good

Fasting  blood sugar 5.0

Triglycerides 0.7

Cholesterol LDL/HDL ratio 2.04

Bone mass 2.2 kg Muscle mass 40.9

As part of eating LCHF I have been having Bulletproof XCT oil in my coffee, I bake using coconut oil and cook with it. I use coconut milk and cream a lot as I love Thai cooking. I also use olive oil each day, eat garlic, onions, plenty of salad and green vegetables, sweet potato, berries, small bananas and only occasionally other fruit like mangoes or pineapple. I buy free range and grass fed meat as much as possible and have nuts, eggs and fish 2-3 times a week.

My indulgences are red wine and Prosecco but I don’t drink every day. I have dark chocolate and use coco powder to make desserts or Brownies and sometimes sweeten food with a little maple syrup – keeping sugar to an absolute minimum.

I am certainly not strict with eating LCHF as I do not measure my carb intake, only relying on 1-2 small portions a day, always with protein.

Sometimes we eat out and the meal is not low carb at all – like gluten and dairy free pizza, Red Wine and Lemon Sorbet but then I am just more aware of how many carbs I eat the next day. Sometimes I skip breakfast and just have black coffee with XCT oil and that keeps me going all morning which is something I never thought I could do. In the past, after a breakfast of toast and marmalade I would be starving by 10:30am!

Many of you will react with horror at ‘giving up’ many of the things you think of as staples at the moment but I can assure you that the health benefits are enormous and instead of feeling deprived I actually feel indulgent, eating so many of those high fat foods that we have denied ourselves for so long. Throughout my adult life the guidelines have been to eat low-fat to prevent cardiovascular disease and throughout that time heart disease and obesity have been epidemic – time to stop. No low-fat, no artificial fats or oils, low sugar, no calorie counting and no to try to ‘burn it off ‘ at the gym!

Health

School Breakfast v School Lunch does it make sense?

School Breakfast v School Lunch

The Conservative Manifesto, while putting forward many innovative ideas about Education has come up with one idea that is very counter productive – replacing free School lunches for all children in the first 3 years of Primary School with the offer of a free School Breakfast for every child, in every year of Primary School. So School Breakfast v School Lunch does it make sense?

Jamie Oliver, who has campaigned for years trying to improve our children’s school food has already been on television and social media putting his views as to why the Conservatives are wrong in proposing this.

The  Conservative  Manifesto states

We do not believe that giving school lunches to all children free of charge for the first three years of primary school, regardless of the income of their parents, is a good use of Public Money.”

Therefore why would giving free breakfast to all children throughout primary school, regardless of the income of their parents, be a good use of Public Money? That makes no sense at all.

“The savings made from this change will be added to the core school budget, meaning that every penny saved will go towards children’s education“.

How will this save any money?

The schools are already set up for producing hot meals at lunchtime and the lunchtime period is already staffed, whereas to have a breakfast club involves extra staff for preparing, serving and clearing plus extra staff for supervision and preschool activities.

The free lunch is a protein based meal, usually hot and containing vegetables and much has been done over the last few years to give healthy options. To save money and ‘make breakfast for all’ a cheaper option would involve giving high carb and probably high sugar cereals and bread.

In trials so far this has involved Cereals, bagels, crumpets and toast with spreads and milk or fruit juice which is going to do nothing to help with obesity. Some children might even have two breakfasts, one at home and then one at school followed by no lunch if it has to be paid for!

I also don’t see that yogurt, fruit, bacon, sausages and eggs are going to be on offer or any special dietary choices as they obviously put cutting the budget over improving child health with this policy.

Here are some of the facts

1 in 7 primary school age child is obese.

The Institute for Fiscal Studies in 2016 showed evidence that programs for free breakfast had an effect on nutrition, health and school attendance for disadvantaged children but it was much less conclusive in higher income areas. Take up rates were low at 13%-52% and that it would only prove to be cost effective where more than 35% of the children were eligible for free meals.

There is probably a good case to be put for Breakfast Clubs where both parents work or where there is a larger number of single parents, or limited childcare facilities before school but then this should be paid for as childcare rather than taken away from school food budgets exclusively. In some relatively wealthy areas parents are prepared to pay £25 a week for this facility.

There has been plenty of research on Breakfast clubs over the last few years and many schemes are proving it can make a huge difference to children’s happiness, concentration and achievement. The Welsh Government spend £12.7m a year on providing Breakfast in three-quarters of primary schools, poor areas of London have breakfasts that are paid for by the Mayor’s Fund. Other Breakfast clubs are paid for by parents and run by volunteers.

What  we need to do

We need to make provision according to need and we should maybe lower the threshold for those children who are eligible for free meals and be able to use childcare allowance towards the cost of pre-school clubs. In this way we might be able to afford healthier food and snacks in our schools to make sure that no children go hungry or malnourished. It is also a great opportunity to educate them in making healthy choices for themselves so that, from a young age, they realise that a bag of crisps and a can of Coke is not a good breakfast and how having a balanced meal with protein and healthy fats will give them prolonged energy and brain power.

If Theresa May and her team really want to make this a fairer society then they need to put decision making back into the hands of the Schools and the Parents and subsidise policies appropriately. If we get it right we might save £millions in NHS costs by preventing obesity and diabetes.

So School Breakfast v School Lunch?

Let’s not prioritise breakfast over lunch but provide the option for both where needed and fund it appropriately without stigma, for the health and wellbeing of our children and to help working parents.

For more information on low carb kids check out this great website Ditch the Carbs

 

Exclusion diet/ Gluten Free/ Healthy Food

Given up Gluten Grains ?- what you need to stay Healthy…

Natural fresh healthy food Gluten Free

Given up Gluten Grains?

Well the media are at it again with their fear tactics and poor science. According to latest reports giving up Gluten could ‘make you more prone to developing Heart Disease and Diabetes’.

Let me just turn this around for a moment and query whether they are saying that they have scientific studies that prove that eating bread, biscuits and cake prevent Heart Disease and Diabetes?

NO – all the latest research shows the complete opposite.

Let’s look at the facts.

  • The studies quoted were mainly based on the fibre content and lack of some nutrients connected to not eating Whole Grains.
  • The majority of gluten grains consumed in the developed World are highly processed.
  • Processing grains strips away the bran and the germ – removing more than half the B vitamins, 90% of the Vitamin E, most of the minerals and virtually all of the fibre.
  • The rise in Cardiovascular Disease and Type 2 Diabetes has been epidemic over the last 40 years when Governments have been pushing high carbohydrate, low salt, low fat diets.
  • People that develop Cardiovascular Disease and Diabetes often are overweight and eat a nutrient poor diet.
  • Latest research in many Countries is confirming that a Low Carb, High Good Fats diet can prevent and even reverse both Diabetes and Cardiovascular Disease and Government guidelines are being adjusted accordingly.

What Nutrients do wholegrains contain?

Processed flour products usually have some vitamins added back in plus sugar and salt to make up for the lack of flavour. Typically in cereals Vitamin D, some B Vitamins and iron are added.

Unprocessed wholegrains contain

  • all the B Vitamins – B1, B2, B3, B5, B6, B12, Folic Acid, Biotin.
  • Vitamin E
  • Vitamin K
  • Choline, Inositol

and the minerals

  • Magnesium
  • Zinc
  • Chromium
  • Copper
  • Manganese
  • Molybdenum
  • Phosphorous
  • Selenium

Therefore if you find you need a Gluten Free Diet for managing IBS, Coeliac or Non-Coeliac gluten Sensitivity, any other inflammatory Bowel disease or Autoimmune Disorders it is important that you eat a varied diet that supplies these nutrients. This is not hard as these nutrients are in many other foods but it does become difficult if you also are limited to a vegetarian or vegan diet and in those circumstances I would suggest enlisting the help of a Nutritionist. If you are Paleo then you may not want to eat some of the foods on this list but for the sake of nutrition I prefer to eat what I term a modified Paleo diet and include them.

I follow a Gluten free diet and am also dairy free. Many people that are sensitive to Gluten are also sensitive to Dairy, including people with Coeliac Disease. I like to include some non-gluten grains that I tolerate well and one of the important ones is Oats. Some people might contest this but as long as I buy GF Oats I find they are OK. Oats contain much higher levels of iron and Magnesium than wheat and also plenty of soluble fibre rather than the irritating bran fibre.

 

What to eat to stay Healthy when Gluten Free

GRAINS

Non GMO Corn, GF Oats, Brown Rice, Quinoa, buckwheat and millet.

VEGETABLES and Legumes

Leafy Green Vegetables, Avocados, carrots, sweet potato, alfalfa, kelp, tomatoes, Broccoli, mushrooms, peas, beans, lentils, onions, garlic.

MEAT and FISH

All meats, liver, pate and other offal for the important vitamin B content. Fish, oily fish and seafood.

EGGS

FRUIT

Melon, Bananas, fresh oranges, grapefruit, apricots, prunes.

NUTS and SEEDS

Almonds, Brazil nuts, Pecans, Walnuts, Hazelnuts, Sunflower Seeds, Sesame seeds, Flaxseeds.

DAIRY

Live Yogurt, Cheese, Milk. If you eat dairy or not I would add a good Probiotic as it is in the Gut that we make the most B Vitamins and neurotransmitters.

Green Tea and Dark Chocolate

for good sources of Vitamin K and Magnesium

If you eat a good selection of these foods on a regular basis you will not be nutrient deficient or be lacking in Fibre but you will definitely be free of the chemicals they spray grains with (like Glyphosate) free from inflammation

and

Healthy!

 

 

Healthy Food/ Inflammation/ Wheat and Dairy Intolerance

The TRUTH about FOOD TRENDS

Food Tends

The Truth about FOOD TRENDS is that they should be based on knowledge and reality as opposed to ‘FADS’ that are just fashionable. The media appears to be in total confusion about the difference and continues to run stories on conflicting information but the public are become very aware of what the food industry is trying to do and the effect this can have on health.

A sample of recent news articles

  • several newspapers have covered the topic of artificial meat and why customers are not taking the idea up. I am one of the people covering the story of feeding cattle sweets and other processed food products to fatten them up.
  • From www.glutenfreeschool.com ‘Gluten Intolerance Mouth Symptoms You Need To Know’
  • Wake up World on Facebook posted a video on the 9 things the food industry doesn’t want you to know. link here.
  • The Times 22  April – ‘Forbidden Foods: think twice before you give up dairy, meat or wheat’. ‘The fashion for free-from diets keeps growing, but could damage your health.’ This is statement is firmly in the ‘Fad’ bracket while also having another go at the ‘Clean Eating’ advocates (of which Deliciously Ella is not one). ‘More of us are avoiding sugar and other carbohydrates’ is a TREND backed by a huge amount of scientific research Worldwide as well as Governments in Sweden, New Zealand and in the case of Sugar – the UK. see www.dietdr.com

The Food Trends for 2017

The FOOD TRENDS for 2017 are firmly rooted in the knowledge that inflammation is a major cause of Chronic disease and that the epidemic of Chronic disease is crippling the economies and quality of life in all developed countries. Another TREND is that this is happening to our children, that more children are getting Diabetes and autoimmune problems and the TREND to eat high amounts of processed food and not cook fresh food at home goes hand in hand with the rise in health problems.

Another article this week from www.wellandgood.com

quote

“WHY INFLAMMATION-FIGHTING FOODS ARE FILLING UP YOUR GROCERY CART

Fighting inflammation with food is quickly becoming a major health priority—and for good reason, considering inflammation is linked to everything from bloating and acne to life threatening illnesses, say physicians and researchers.

“We expect to see the market for inflammation-fighting foods to grow 7 percent by 2020 and expect 2017 to be a big year in terms of new product announcements and continued research and development,” says Deborah Barrington, a senior editor at Industry Dive.

Inflammation-fighting ingredients are already trending on Pinterest. “Turmeric was one of our trending flavours in our recent Pin sights Flavor Report and specifically turmeric lattes. Ginger tea is also a trending search, up 20 percent,” confirms Stephanie Kumar, partner insights lead at Pinterest.

It’s no coincidence that many healthy food trends—from the zoodle (zucchini noodle) and cauliflower rice to nut milks and vegan cheese—are substitutes for inflammatory ingredients like gluten, grains, and dairy.”

My Approach to Food Trends

So I am one of those Nutritionists that firmly believes in eating as much, fresh, healthy, preferably organic, unprocessed food as possible. Call it Clean Eating if you will but to me it is just normal eating – as opposed to what many people eat, that is a result of our food industry becoming industrialised.

I have plenty of personal experience of improving health outcomes through diet. I constantly research new scientific advances, which have been extremely prolific in the last five years. We now have a far greater knowledge of how our gut and microbiome affect our immune system and brain and also how a High Fat Low carb diet can reverse Type 2 Diabetes and Cardiovascular disease as well as how a leaky gut can lead to inflammation and Autoimmune Diseases.

Gluten, Dairy, GMO, Sugar, Artificial Sweeteners

I also support finding out if any foods are inflammatory for you and damaging your health and wellbeing and that is what my eBook ‘Turn Your Health Around’ helps you to do. Many people have given up some of these foods and felt a huge impact on their health only to start to substitute with a whole load of substitute ‘free from’ processed foods and seen their health plummet. This is probably why some of the ‘FAD’ myths have endured. You can buy my book on the link below – it is on offer at just £6 at the moment.

Buy my product

 

Free From Foods

I cannot imagine that anyone would stick to a ‘Free From’ diet if they didn’t feel or see a huge improvement in their health.

A ‘Free From’ diet can be expensive, somewhat anti-social as it makes eating out more difficult and you have to spend a lot of time reading labels and becoming aware of hidden toxic ingredients but if your eczema clears up or your joint pain disappears then it is definitely worthwhile. Do I sometimes fancy a Baguette with butter and cheese? – would I suggest everyone give them up ? – NO.

‘Free From’ processed foods can be just as bad for your health as other processed food. Nestle new Go Free range of cereals are still sugar and salt laden GMO cereals and just because they add a few artificial vitamins and iron to them it does not make them healthy.

 

 

We do eat a few products such as occasional gluten and dairy free wraps or bread and I do sometimes bake with gluten free flour but mostly we eat real food – meat, eggs, nuts, olive oil, vegetables and some fruit ….the clue is if it is real food it doesn’t need a label!

If you do find that you have to eliminate some foods then it is important to make sure you eat a varied diet that is going to provide the nutrients you need to stay healthy. Plenty of information and recipes on my blog with links to many others, plus Pinterest and Facebook Pages.

Other important Food Trends are

  • buying more vegetables,
  • organic vegetable and fruit boxes,
  • growing more produce at home,
  • communal gardens,
  • demand for allotments,
  • the popularity of Farmers Markets and
  •  Restaurants that produce fresh locally sourced food.

Let’s hope that these Food Trends keep growing and that the media stops supporting the food industry giants and out of date nutritional guidelines. These Food Trends are just part of the paradigm shift and our rise in awareness of how we are steadily destroying our planet and our quality of life.

 

 

Celiac/ Non Celiac Gluten Sensitivity/ Wheat and Dairy Intolerance

Hot Cross Buns & Chocolate Brownie Gluten Free/Dairy Free

Hot Cross buns and Chocolate Brownie GF

No need to go without Easter Treats – here are my favourite recipes that are full of nutritional goodness – Hot Cross Buns & Chocolate Brownies Gluten Free/Dairy Free.

Both recipes contain some sugar, honey or maple syrup which I only use very rarely but I personally can’t stand artificial sweeteners of any kind. The high protein, good fat content help to keep your blood sugar on an even keel – as long as you don’t eat the whole tray! I have been experimenting with coconut nectar but it is not as sweet. Use whatever you prefer.

Hot Cross Buns with Cinnamon Crosses

2 Tablespoons Gluten free flour

60g Coconut flour

30g Psylliumhusks

2 tsp Gluten Free Baking Powder

2 tsp Mixed Spice

2 tsp Cinnamon

3 tbsp raisins/sultanas/mixed peel

1-2 tbsp of Honey, Maple syrup or Coconut Nectar

4 Large Eggs beaten

Just mix all the dry ingredients together in a bowl then add dried fruit,  sugar substitute and mix in eggs until well combined. Mixture can then be spooned into large cup cake or muffin tin and will be enough for 8-10.

Bake 180C/350F for 20-30mins.

When cool you could ice a Cross on top with cinnamon flavoured icing.

Chocolate Brownies

Put 5-6 ozs dairy free chocolate in small bowl over a pan of warm water to melt

In a large bowl place

2 ozs olive oil Margarine or Ghee

2 ozs Coconut Oil

3-4 ozs soft brown sugar or a sugar substitute

1-2 ripe bananas

beat all the above ingredients with an electric whisk or by hand

add 4 ozs Gluten Free Self Raising Flour plus

2 dsp coco powder  alternating while adding 3 eggs so that the mixture doesn’t curdle.

Then stir in the melted chocolate until all combined.

At this stage you could add some nuts – flaked almonds, walnuts or pecans are especially good.

Pour into a deep oblong baking dish or tin and bake at 160C fan oven for  about 30mins until centre bounces back when touched. Do not overcook  as you will loose that nice moist middle. 😋

Happy Easter Holidays!

 

 

Aging/ Arthritis/ Autoimmune diseases/ Collagen/ Energy/ Health/ Immune system - healing/ Inflammation/ Leaky Gut/ Nutritional Medicine

Proven Nutritional Remedies for Ageing

ageing

There are certainly many personal and spiritual improvements that can come with age – more confidence, wisdom, understanding and courage to name just a few. Intolerance is not often considered to be a good trait but it can be what drives you to instigate change – it certainly is a strong factor that drives me into action. I do not accept that we have to suffer as we age. We have plenty of evidence that there are nutritional remedies for ageing and that in the ‘Blue Zones’ of the world, people live to be much older without the chronic ill health that is common during the last 20 years of life in the Western World. Most of us don’t want to live longer if it means being ill, immobile, lonely or mentally impaired and we don’t have to! There are natural proven Nutritional remedies for ageing, combating loss of energy, loss muscle strength and mobility, improving sleep etc.

Our bodies slow down as we age,

they don’t function quite as well as they used to but with the right knowledge we can minimise the effects. I am not going to tell you to get gym membership or run marathons as I have never been big on exercise myself. I am a nutritionist and so this is about optimum nutrition. Many of you  have probably already noticed changes that you either hate or have just tried to accept thinking that you can’t do anything about;

  • extra weight
  • fat tummy
  • lines, wrinkles
  • Bat-wing arms
  • loss of energy

….but here are a few more;

  • muscle loss and wasting
  • joint stiffness and pain
  • loss of flexibility and range of movement
  • poor quality sleep
  • breaking, fragile nails
  • thinning hair
  • inflammation
  • poor digestion
  • blood sugar problems
  • loss of strength and stamina
  • weakened immune system
  • bladder weakness
  • loss of memory and mental performance

A depressing list and even with a positive mental attitude these are things that can seriously impact our quality of life.

To illustrate the point I would like to tell you about my Mother. She was only in her 50’s when she started to suffer from the extreme pain and difficulties of Rheumatoid Arthritis and Sjögren’s syndrome (dry eyes, mouth, chronic cough, muscle pain and poor digestion). When I had my three children she was unable to hold them, play with them, bath them and even a cuddle could be painful. Now that I have grandchildren I realise the full extent of what she missed out on and it is because of her Autoimmune problems that I became interested in Nutrition and disease prevention.

I have several friends of similar age to me (65) who also struggle to cope, have less energy, cannot get down on the floor, cannot lift anything heavy due to poor backs, knees or hips. Some my age have already had hip or knee replacement surgery. Weakness of grip and inability to open jars, inability to squat and get up again and lack of balance are all early warning signs and women tend to suffer this much more than men.

Now the good news

I have suffered from ALL of the symptoms above and at age 30 I seriously imagined being just like my Mum by the time I was in my 50’s. I was convinced that diet and lifestyle played a very large part and also that multiple doses of Antibiotics definitely worsened the symptoms. Nutrition became a passion that has grown year on year and while at work as a Nurse the talk was all about ‘evidence based Medicine‘ I was always bashing on about evidence based Nutrition!

We are living through very interesting times when knowledge about nutrition, ageing and chronic disease is expanding daily and that there is plenty we can do to alleviate the symptoms of ageing with good, evidence based Nutrition.

What we have to do is not only ignore but also undo the damage that decades of poor dietary advice – low-fat, low calories, high carbs have inflicted on our bodies. If you want to know more about this I have an article ‘ Why Low-fat diets damage your Health.

Weight gain, joint pain, loss of energy are not symptoms of old age anymore than a sudden penchant for pearls could be and simple changes can reverse all of these symptoms – as I have proved. I am now my ideal weight at 10st.7lbs and most of the symptoms I have suffered in the past have significantly improved or even disappeared. I do have a very poor memory for names but my ability to learn has increased, not diminished; I have more strength and energy than a few years ago and my bladder weakness has improved about 90% – no medications just good nutrition and nutritional supplements.

The Journey to a Healthier Old Age

Writing for women and men of 40+ I would like to share my knowledge and help you to prevent or reverse all these horrible symptoms that your Doctor will tell you are down togetting old’ and we will start with…..

Collagen.

Collagen is an amazing substance made up of 3 main amino acids – Glycine, Proline and Hydroxyproline, that constitutes 30% of the total protein in our bodies. It is what strengthens tissues and holds us all together. When young the body consistently produces collagen but by age 40 collagen synthesis starts to decline, with a dramatic reduction in synthesis after the Menopause. By age 60 there is normally a considerable decline but with early or surgically induced Menopause this could be considerably younger. As it was for myself and my Mother. I had a Hysterectomy age 31 and what followed was poor digestion, multiple food intolerances, arthritis and fatigue. Collagen and especially Glycine helps to heal the gastrointestinal tract, it is needed for the production of Bile salts and digestive enzymes, strengthens the immune system and reduces chronic fatigue.  This is why it is one of the best nutritional remedies for ageing.

Other lifestyle aspects that affect collagen production are high levels of stress, excessive exposure to UV light, smoking and a poor diet with high processed carbohydrates and sugar.

Autoimmune disorders can also target Collagen.

Increasing Collagen

There are many ways you can increase your intake and production of Collagen and therefore increase the health of your joints, improve sleep and mood, improve skin elasticity, muscle strength and flexibility.

With food

Collagen is made up of several amino acids that all come from animal sources.

  1. Organ meat:- liver, kidney, heart, tongue, sweetbreads. Some people, children included, who have not been used to eating organ meat cooked on it’s own or in a casserole might prefer pâté, Haggis or it added to burgers and sausages.
  2. Connective tissue:- oxtail, neck, marrow – all cheap stewing or casserole cuts with plenty of bone. I find a Slow Cooker best.
  3. Bone Broth:- chicken, beef, ham – organic definitely best.
  4. Pork skin, chicken skin, fish skin.
  5. Eggs:- especially the whites but the yolk helps with the production of fibrinogen which is also important.
  6. Gelatin

‘Women of a certain age’ may get a lightbulb moment – did we eat far more of these foods growing up than we do now? Do we now spend a fortune on skin creams that claim to include or stimulate Collagen production and reduce wrinkles by including Retinol (Vitamin A) from animal sources?

For Collagen to be well utilised in the body some other nutrients are required so these are also nutritional remedies for ageing and foods that increase vitality and a strong immune system.

  • Vitamin C – citrus fruits, strawberries, kiwis, tomatoes, leafy green vegetables, peppers and broccoli
  • Anthocyanidins – blackberries, blueberries, cherries and raspberries.
  • Copper – shellfish, nuts, red meat, avocados, liver, kidney.
  • Vitamin D – oily fish like tuna, sardines, herring, mackerel, salmon, egg yolks, mushrooms, small amounts in milk, cheese and yogurt. Sunlight on skin.

Supplements

If you are already showing signs of decreased Collagen in your body then as well as increasing all the foods listed I think you need to take a supplement for a minimum of 3-6 months. I was already eating all the right foods and taking a natural Plant Mineral daily but a supplement of powdered Collagen started to make a visible difference after just 1 month. They are not just for bodybuilders – although the adverts do supply a bit of eye candy! A useful site is here.

Do check out the best supplements because many products with low doses are sold as beauty products.

You can get Collagen as a powder that dissolves in liquid and is easily absorbed or in capsules or tablets. 3-6 grams a day is recommended. The Collagen usually comes from fish or bovine sources so check this if you have allergies. Some are made from concentrated bone broth. Some have Vitamin C added and some even have Hyaluronic Acid – which helps hydrate tissues and cushion joints.

Better to spend your money on nutritional supplements that benefit the entire body than on expensive creams just for your face – most of which don’t work. Collagen is not easily absorbed by the skin. Most other treatments rely on stimulating production by removing the surface layer of skin cells (a konjac sponge is a great natural way to exfoliate) or damaging the deeper layers with needles or laser – definitely not something I would choose.

ageing

I would love your feedback and to know how you get on.   

 

 

 

 

 

 

This article was first written by me  for Sally Canning’s website 2016.

10 portions Fruit and Vegetables a day/ Health/ Magnesium

Magnesium deficiency Stats Reveal All

Magnesium

Magnesium deficiency is commonplace and can have quite an impact on your health.

These Magnesium stats reveal all.

Magnesium content in vegetables has declined up to 80% since 1950 and modern processing of grains for flour and pasta removes 80-90% of total magnesium. No wonder we are now being told that we have to eat 10 portions of fruit and vegetables a day to remain healthy!

The World Health Organisation states that 75% of the population do not  reach the RDA for Magnesium of 300mg.

What factors affect our levels of cellular Magnesium?

  • Stress and illness
  • carbonated drinks – phosphates bind to Magnesium
  • caffeine causes more Magnesium to be excreted through the kidneys
  • refined sugar does as well
  • taking Calcium supplements without Magnesium

Magnesium is in your cells and the intercellular spaces so cannot be accurately measured with blood tests.

Symptoms of Magnesium deficiency are  muscular cramps, poor sleep, anxiety, times of hyperactivity, chronic pain and heart problems but you can be deficient and not have identifiable or constant symptoms.

Magnesium can be found in leafy green veg, wholegrain cereals, brown rice, nuts, pumpkin and other seeds, beans, fish and seafood, cocoa and dark chocolate.

Sizzling Plant Minerals are now with increased Magnesium at 200mg per daily drink and they also include all 75 natural minerals that are deficient in our diet. Your cells require these minerals to function properly and keep healthy and that is why I consider this supplement to be the first choice as the most important  supplement for maintaining health.

 

 

Buy here. …and tick autoship to save.

 

 

Here is a YouTube video from David Perlmutter MD that explains just how important Magnesium is for health.

https://www.youtube.com/watch?v=WmNIL3lo_Jg&sns=em

 

Health/ Organic produce

Why now is the time to support Organic Farming.

organic farming

The Food Industry and major Supermarkets work hard to promote “cheap” convenient food while at the same time hiding intensive farming practises, poor treatment of animals and the effect on our health and the environment. I found out a few facts recently which had a big impact on me and made me research further, coming to the conclusion that we need to take more responsibility for what we eat and why now is the time to support Organic Farming. 

BBC TWO screened a series called ‘New York: America’s Busiest City’ where they investigated how the City worked to clear rubbish, feed everyone and house people. It was a fascinating program giving us a glance of what has to happen ‘behind the scenes’ to make a City of this size function. One episode focused on Food and included a visit to a Beef farm where the intensively reared cattle were fed hay and grain and then fattened up for market with the addition of waste processed food like sweets, biscuits, gummy bears, and chocolate. I found this quite horrifying as it couldn’t be any more healthy for cattle than it is for us but then they are slaughtered at about 30 months –  they don’t get any long-term effect whereas we might!

I know that there has been a lot of emphasis on Grass Fed beef recently but it took this program to make me realise that it was not just about feeding grain and pelleted food. There are two links to articles here….

 

Some cattle eat grass, some eat corn and others have more of a sweet tooth they satisfy by chowing down on … into the same materials it would the starch in the corn they are fed.” It is not just candy, either. “Cattle are well equipped to utilize … via Feeding Your Cattle’s Sweet Tooth with Alternative Feeds Like Candy Can Help Improve Bottomlines

 

chocolate, fruit loops and a whole list of candies. Fattening up the cattle thanks to a large percentage of sugar content and no real nutritional value, the disease-riddled cattle end up fetching a larger price for farm owners. The fruit loops-fed cattle … via Cattle Now Being Fed Cookies and Candies Instead of Real FoodGrazing Cow

Public Domain from pixabay

This article explains how the diet drastically changes the fat content in beef to being more anti-inflammatory Omega -3 fats in grass fed beef and containing more unhealthy Omega-6 fats when fed on junk food.

Grass-fed beef is certainly more expensive, but is it better for you? If so, just how much better? via Grass-Fed Beef: Is It Worth The Extra Money? – BuiltLean

 

Then with Trade agreements like TTIP in the news we hear of chickens being washed in chlorine after slaughter because they were reared in such confined, overcrowded,  dirty conditions  that they had to clean them up prior to packaging. We hear about huge multinational companies controlling seed purchases that relies on their toxic chemicals to get high yield, of more GMO crops entering our food chain.

Therefore, if we care about our health and the health of our farming we need to be more aware of the source of our food and what it has been contaminated with.

Should we also be annoyed when we are deliberately lied to or mislead by the Food Industry or Supermarkets? Tesco, Lidl and Aldi have all been guilty of this by labeling foods to have come from various ‘Farms’ with English sounding names that are not real Farms at all. In the case of Tesco’s the ‘Farm’ labels replaced the cheap ‘Everyday Value’ labels that were previously often ignored due to people thinking they must be poorer quality.

It is time to start prioritising our values over price so that we can have an impact on animal welfare, the nutritional quality of the food we produce and the impact on our environment. UK farming  produces about 62% of the food we eat. Therefore 38% probably travels to us from anywhere in the rest of the world at great cost. At the present time we still waste a tremendous amount of food but that is now being highlighted and addressed by the Supermarkets and by organisations like FareShare who have 20 regional centres across the UK and are able to redistribute food to the people who need it most www.fareshare.org.uk

Why now is the time to support Organic farming-especially in the UK

At present we pay £6bn a year into the Common Agricultural Policy (CAP) but our farmers only get about £3bn back and so are effectively subsidising their competitors. Once we leave the EU we need that money to be distributed fairly and proportionate to the value of the produce not the quantity. We also need to pay a fair price. A litre of milk costs the Farmer about 30p to produce so why do Supermarkets only want to pay them about 23p?  Retail organic food producers are doing very good business by connecting with their local communities both here and in the USA and giving us superior produce with much less packaging or plastic!

organic veg

This month I have added to my Free Range Meat delivery with local organic food, vegetables and eggs, ordered a weekly organic veg box and bought seeds ready to grow beans, beets, chard and herbs in pots in the Spring. It has only cost me a small percentage more but we have been eating really well and everything is tasty and lasts longer.

organic veg

Another good link below from Compassion in World Farming.

Food and Human Health; Food Sense; Food sense 20/03/2012. … Philip Lymbery, CEO, Compassion in World Farming. Share this page. Tags. food; intensive agriculture; via Food Sense | Compassion in World Farming

Happy Shopping…..

LCHF diet

Lunchtime Low Carb High healthy Fats Treat

Low Carb High healthy Fats treat

So don’t count Calories, don’t break out the bread, just go for a real food, Lunchtime Low Carb High healthy Fats Treat!

Two free range eggs, asparagus spears, baby-leaf salad and olive oil mayo with celtic sea salt and black pepper.

Yum!

No recipe needed, just cook the eggs so that the yolks are runny and you can dip the asparagus in them.

Cooking time approximately 5 mins so no excuse…

I cooked the eggs gently in a little olive oil but you could use ghee, butter or coconut oil. You could also add fresh lemon juice to the mayo.

Food intolerance/ Health/ Healthy Food/ Immune system - healing/ Mediterranean diet/ Nutritional Medicine/ Wheat and Dairy Intolerance

The Real Science behind the ‘Clean Eating’ Trend

Clean Eating

 Recent UK Television programs have been attacking the ‘Healthy Eating’ movement in a rather frenzied and non factual way, more representative of sensationalist newspapers. So I would like to present a sample of their findings with a more comprehensive view of the real science behind Wheat/Gluten Intolerance and Clean Eating, ask some relevant questions and let you make your own mind up.

Why the epidemic in Chronic ill-health?

Disorders are too many to mention but include all Autoimmune diseases and some that are not classified as Autoimmune but the list is growing all the time – Rheumatoid Arthritis, Type 2 Diabetes, Autism, ADHD, Brain Fog, Fibromyalgia, Chronic Fatigue, Depression, Anxiety, IBS, Inflammatory Bowel Disease, Heart Disease, Dementia, Alzheimer’s etc.

These are the diseases that are crippling our Health Service and ruining people’s lives. Research is usually confined to each speciality and often funded by Drug or food manufacturing companies. There are over 10,000 Scientific studies on food and gut related disorders that could possibly be causative factors. So far the research has definitely proved that our digestive tract, which is a major interface between us and our environment, appears to be suffering from our modern diet, toxins, antibiotics etc. affecting protective bacteria(microbiome) and permeability between gut and blood vessels triggering an immune response. 

[Researchers find biological explanation for wheat sensitivity.

by Dr. Richard Nahas

One of the most common treatable factors that we see affecting our patients with chronic pain is non-celiac gluten sensitivity (NCGS).  These folks test negative for celiac disease, but they have health problems that go away when they are on a strict gluten-free diet … and return when they eat gluten, even in trace amounts.  While there has been very limited scientific research to explain this phenomenon, it is very obvious to every single provider who has used it with their patients that NCGS is very real and very important.  I have personally observed improvements in joint pains, muscle aches, fatigue, depression, anxiety, asthma, eczema, thyroid problems, obesity, diabetes, blood pressure, memory, sleep and many autoimmune diseases in patients who have gone gluten-free.

This study provides evidence that people with NCGS have a leakier gut than those without it.  It comes as no surprise to me, but it should help keep the skeptics quiet for awhile.  I have long believed that true innovation in healthcare has and always will begin with forward-thinking doctors and patients who are willing to try new things and observe the results.  It is unfortunate that it has taken a global juggernaut and a multi-billion dollar industry to stimulate this kind of research.  There are dozens of other important ‘discoveries’ that are being used by integrative practitioners and these need to be validated by good science. Smart researchers should pay more attention to what these doctors are doing, because there are many breakthroughs that are waiting to be made.

A nice article on the study is here: http://newsroom.cumc.columbia.edu/blog/2016/07/26/columbia-researchers-find-biological-explanation-wheat-sensitivity-2/

How to heal a leaky gut?  There are many ways.  The short answer is to see an integrative practitioner.

via Seekers Centre Researchers find a biological explanation]

Then this is an article from the Scientist that was commissioned to research for a recent BBC Horizon program …….

[“How clean eating became a dirty word as food gurus distance themselves from the trend that made them famous

Obesity and other diet-related illnesses are easily the greatest public health problem of our time. But losing weight and keeping it off is incredibly difficult; it is not what we are evolved to do.

Over the past 20 years, my research at the University of Cambridge’s MRC Metabolic Diseases Unit has focused on the genetics of why some people get fat and some don’t. Science is set up to get to the truth eventually. It does not provide quick answers.

As a result, there are many desperate people looking for a way out, a silver bullet. Over recent years, a proliferation of, by and large, skinny and attractive food gurus armed with dietary advice that is not based on any serious scientific evidence.

Much of this new advice goes far beyond healthy eating, and in some instances argues that food can actually make you well. Welcome to the world of “clean eating,” which I have spent the last few months investigating for a BBC documentary, to understand just how scientific these claims really are.

It became clear that many hundreds of thousands of people are more likely to believe the advice of these food gurus — buying their books and following their social media feeds — than listen to scientists and other experts who are taking an evidence-based approach to nutrition.For healthy-eating devotees, Instagramming everything that passes their lips, the term #clean reigns supreme. Clean eating is not one way of eating, but encompasses many different dietary approaches. In the documentary, we focused on three of the big beasts: giving up gluten, an alkaline diet and a plant-based diet.  via How clean eating became a dirty word as food gurus distance themselves from the trend that made them famous“]

So I question many of the statements made in this article and subsequent program.

  • “losing weight and keeping it off is incredibly difficult, it is not what we are evolved to do.” From a scientist that studies genetics and obesity I have to assume that he thinks as a race we should all be fat and unhealthy then.
  • “Much of this new advice goes far beyond healthy eating and in some instances argues that food can actually make you well.” Thomas Edison said “the doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.” This has been the premise that all Nutritional and Functional Medicine is based on – food can make you well.
  • He has studied Metabolic diseases for 20 years and claims that Science does not provide quick answers and that people would rather follow ‘Clean Eating’ gurus than listen to evidenced-based scientists and other experts.
  • He claims that what is being promoted is not based on any serious scientific evidence so maybe he hasn’t had time to read the 10,000 plus articles on PubMed, peer reviewed medical studies or research nutrition at all.

What we are seeing now is a massive trend of people taking responsibility for their health and fitness. People realising that the advice to eat low fat and consume processed vegetable oils and fats from mainstream science, Government and most Doctors has been wrong and has actually lead to one of the worst epidemics of chronic disease worldwide.

Twenty years ago we thought that there was a genetic reason of all chronic disease but now we have mapped our human genome we realise that what we eat can change how those genes react – not the other way round.

The so called ‘trend’ towards healthier eating and understanding how important Nutrition is to our wellbeing started more than 30 Years ago. For me it started with a book ‘Nutritional Medicine’ by Dr Stephen Davies (Oxford) and Dr Alan Stewart (Guy’s Hospital London) who were members of the British Society for Nutritional Medicine. This book was published in 1987 and it changed my life. I was a nurse at Charing Cross Hospital but always more interested in preventative medicine than mainstream.

Over the years I was influenced by ‘Gurus’……

such as Dr. Jeffrey Bland and trained in Nutritional Medicine myself. Now the ‘Gurus’ at the forefront of modern Functional Medicine are able to influence and educate far more people by online Forums and Seminars.

Dr. David Perlmutter, Dr. Frank Lipman, Dr.Mark Hyman, Dr Josh Axe, Dr. Terry Wahls – who reversed her own MS and is now back teaching, plus all the hundreds of other Doctors and Nutritionists working tirelessly to further the fight against our epidemic of Chronic disease. Dr. Andreas Eenfeld needs special mention for his work in helping the world to understand and reverse Diabetes by going against mainstream views and proving what actually works. Also Dr. Alessio Fasano for his brilliant work as a scientist who is getting to the root of what is going wrong in our gut and microbiome – although they interviewed him on the program they managed to discredit the importance of his work by separating his research on gluten/gliadin and gut damage from how what we eat is fundamental. Two other books ‘Clean Gut’ and ‘Clean Eats’ by Alejundro Junger MD helped me navigate a good elimination diet and get to the bottom of several food intolerances and reverse Autoimmune problems in both me and my son.

The lovely Ella from ‘Deliciously Ella’ was also on the program explaining how changing her diet had made her well again and sharing her passion for real, fresh food. There are many others doing the same – promoting the fact that fresh food is far healthier than anything produced in factories. Encouraging people to cook instead of buying packaged food or take-aways, surely this is a good thing? Surely this is what is fueling the massive success of people like Ella and Joe Wicks The Body Coach – by the fact that they can show results – evidence based nutrition. Why does anyone want to make programs to put us off doing this? But the program ended by visiting a place in the USA that treats a handful of ill people – who often have terminal cancer and who sometimes die. As with most bad reporting,they have to show an extreme example and pretend that it is linked to their main hypothesis.

One of my favourite Gurus is Sarah Ballantyne PhD who developed The Autoimmune Protocol that has helped so many people with Autoimmune disease and furthered scientific discovery. Here is an a review showing some of the successes and breakthroughs that are changing the face of medicine.

[If the stories compiled on our site and from the worldwide community are anything to show, the Autoimmune Protocol has helped a great many people with autoimmune disease live healthier, fuller lives. Many of us discovered this way of eating and jumped in as early adopters, before the research had time to catch up with us. I, for one thing, am happy I did, as I would not be healthy and happy today had I not made that leap! A lot of people get hung up on the fact that for the most part, the medical community does not acknowledge or support this intervention for managing autoimmune disease. Let’s be real though — times are changing (more on that in a minute!).

Research is one of the missing links to this acceptance, because it starts the conversation about how and why these interventions might be working, and informs doctors on what to recommend to their patients. I am eternally grateful for the work of people like Sarah Ballantyne, PhD, who presented a refined version of the Autoimmune Protocol in her book The Paleo Approach, and Terry Wahls, M.D., who in addition to her book The Wahls Protocol has raised funding and conducted clinical trials using dietary and lifestyle interventions to manage multiple sclerosis. These contributions have begun to ground the Autoimmune Protocol in the scientific landscape, which is essential if we are to get anywhere in getting the medical system to make these important shifts in philosophy.

A new study on the Autoimmune Protocol and rheumatoid arthritis

Julianne Taylor, as a part of her Post Grad Dip Sci in Human Nutrition, conducted a qualitative study research project for Massey University in Auckland, New Zealand. I’ve been following Julianne and her writing since the beginning of my journey, as she was one of the first people I found online writing about her personal experience using ancestral principles and the elimination diet in order to manage autoimmune disease (her blog was one that helped me decide to personally take on the protocol!). In the study, she interviewed those who had experienced success with rheumatoid arthritis in order to find out more information about management with dietary interventions. For those who are interested in this research, I’m presenting a summary here.

Aims of the study:

  1. To find out what motivated people to change their diet in the first place.
  2. To discover which challenges they encountered changing and maintaining the diet.
  3. To learn how they managed those challenges.
  4. To find out which foods they consumed and which presented symptoms on reintroduction.

Julianne found 10 participants from ages 28-60, with a positive RA diagnosis who had been following the Autoimmune Protocol or similar elimination diet for 6 months to 5 years and had reduced their disease symptoms or clinical markers. She interviewed every participant on a variety of topics and presented a summary of her findings.

Some of the findings I found interesting (although not surprising!):

  • Some of the study participants were encouraged to try the Autoimmune Protocol from alternative healthcare professionals (the system is changing, folks!).
  • Many participants found their conventional doctors to be unsupportive of their nutritional choices, and chose to work with a combination of both natural and conventional practitioners.
  • Those that participated in the study were convinced to try it because of a blend of science as well as anecdotal evidence.
  • One participant found relief on a strict Whole 30 Paleo-style diet and did not take out additional foods, while the rest of the participants did.
  • Both mental and physical preparation were key at making the dietary transition work for those who participated (what do I always say — set yourself up for success!).
  • Everyone who participated in the study shared that there was one important person who supported them in their transition, either emotionally or physically. Many helpers assisted by shopping for and cooking food (this is huge!).
  • 80% of the participants switched overnight, while 20% made gradual changes. Many chose dates to start that were clear from family celebrations or events that would create difficulties.
  • The two biggest challenges for participants were eating away from home and lack of support from friends and family.
  • Adherence to the the diet was very high, over 95% for all but one participant who was at 85% compliance, and avoidance of pain was the primary motivating factor.
  • The dietary changes were difficult to implement, but became easier as time progressed.
  • The main dietary challenges for participants were the time it took to prepare meals, lack of convenience foods, high cost of food, eating out, travel, and lack of understanding.
  • Every participant experienced health improvements besides a reduction in their rheumatoid arthritis symptoms — there was weight gain or loss, if the person needed it.

I found these reintroduction findings particularly interesting:

  • Most participants used a unique reintroduction protocol — some focused on the one in The Paleo Approach, Reintroducing Foods on the Paleo Autoimmune Protocol, relied on advice from their healthcare providers, or blended that with their intuition to customize an approach.
  • Some participants had been on a standard Paleo diet before trying the elimination diet to successfully pinpoint additional sensitivities.
  • The most common sensitivities found in the group as a whole were wheat, dairy, eggs, and corn.
  • Other sensitivities found in some participants but not others, were rice, nightshade vegetables, rancid and heated seed oils, and soy.
  • Every participant had foods they reacted to in a way that was different from a rheumatoid arthritis flare.

While this study was not randomized and controlled and leaves a lot of questions unanswered, it offers a fantastic starting place for other researchers developing interest, seeking funding, and conducting more in-depth studies on why these dietary and lifestyle interventions are working for people. We can only hope that as time progresses, there will be more research and discovery that will enable doctors to fine-tune dietary interventions to best manage autoimmune disease.

If you’d like to learn more about Julianne and read some of her writing, check out her blog Paleo Zone Nutrition. You can contact her directly to request to see the study. She is also publishing a series of blog posts on the topic.

A clinical trial using the Autoimmune Protocol is underway

Dr. Gauree Konijeti, M.D., M.P.H., director of the inflammatory bowel disease program division of gastroenterology at Scripps University in San Diego will be running a clinical study titled “Efficacy of the Autoimmune Protocol Diet for Inflammatory Bowel Disease” this fall. Dr. Konijeti will be using Angie Alt’s online program SAD to AIP in SIX to study outcomes in patients with Crohn’s and ulcerative colitis using the Autoimmune Protocol to manage their autoimmune diseases. We couldn’t be more thrilled about this new study and hope that more collaborative efforts are on the horizon with the medical community!

via Research Update: New Study on The Autoimmune Protocol and Rheumatoid Arthritis – Autoimmune Paleo]

Conclusion

For anyone who is still with me – congratulations – this is much longer than my normal posts!

  •  Far from being unscientific this movement is fuelled from information from highly qualified Doctors and Nutritionists, many of them with personal success stories and disease reversals of their own.
  • It is a movement that has been building for years and recent scientific research has taken it to a different level.
  • There is the added incentive that our healthcare system is not coping with the huge rise in chronic diseases and we know we need a more preventative strategy, incorporating diet and lifestyle.
  • We are in an era of great change, we need to embrace it and keep an open mind.
  •  No longer will we be fobbed off with ‘just eat a balanced diet’ or ‘well, it’s your age’!

We also need to educate ourselves and be capable of seeing ‘alternative truths’ whenever we come across them. Most of them need ignoring but sometimes they need to be exposed for what they are. Some of our previously trusted sources may no longer be putting a balanced, educated view.

Please feel free to comment – especially if nutrition and fresh, natural food has changed your health for the better:-)