• Exclusion diet/ Food intolerance/ Health/ Immune system - healing/ Non Celiac Gluten Sensitivity

    Food Intolerance in Your Children stats reveal all

    Food_Intolerance_and_your_Children

    Food intolerance and Autoimmunity are epidemic but are harder to spot in children and yet this younger generation are likely to be much more affected than their parents. So how do you deal with food intolerance in your children?

    10 Signs Your Child Has a Food Sensitivity and What to Do About It

    If your child has a food allergy, you are probably already aware if, for example, he gets hives after he eats strawberries, or he can’t breathe around peanuts. Because of this immediate immune response or IgE reaction, food allergies are typically very easy to determine.  Harder to pinpoint however are food sensitivities, which are IgG or delayed immune reactions.  These IgG reactions can be very difficult to recognize because of the vague and often wide range of symptoms that may take up to 72 hours to display themselves.

    Food sensitivities can develop over time, often because of over consumption of these foods and imbalances in the gut microbiome.  The top five food sensitivities I see in children are: gluten, dairy, corn, soy, and eggs.  The potential consequences of consuming these foods if your child has a sensitivity to one of them are inflammation which can lead to a leaky gut and chronic illnesses such as autoimmune diseases in the future.

    So what are the signs of food sensitivities in your child and how do you test for them?

    10 Signs Your Child Has a Food Sensitivity

    1. Stomach aches

    2. Constipation and diarrhea

    3. Fatigue, joint pain, and muscle pain

    4. Frequent infections, especially of the ears and throat

    5. Skin irritation and rashes

    6. Behavioral issues

    7. ADD/ADHD or other problems with concentration

    8. Unexplained weight gain or loss

    9. Frequent bed wetting

    10. Autism Spectrum Disorder

    via 10 Signs Your Child Has a Food Sensitivity and What to Do About It – Amy Myers MD

    If you are concerned then the way forward is to do an elimination diet for at least two weeks. During this time it is important to leave out all traces of the suspect foods – do not believe that you can get away with ‘just a little’ as this will trigger an immune response that can last quite awhile.

    I will not pretend that it is easy to do this with a child, especially if they are not with you all the time. Maybe starting during a school holiday could make it easier and being prepared before starting is very important. Plan meals and ideas, shop in advance and put all eliminated foods out of sight. The good news is that your child might start to feel and react better within just a few days and therefore they won’t necessarily want those foods.

    Children react better when they know why they are doing something therefore, depending on age, explain that you want them to feel better so you would like to try some different meals and maybe do some prep or cooking together. Try not to get into a situation where they want something and you haven’t got a good substitute on hand!

    If avoiding wheat and gluten then there are good pastas made from brown rice, gluten free breads, and gluten free cakes – but these can be high in sugar and it is cheaper and safer to make your own.

    If avoiding Dairy there are several milk alternatives – coconut, almond, rice milk, dairy free spreads, dairy free cheeses etc. There is dairy and soy free chocolate and there are recipes for easy desserts using these.

    Gelatin is a substance that helps heal the gut lining, so if your child likes jelly this is good addition to their diet.

    The symptoms listed above are all symptoms that the gut and maybe the brain’s natural barriers have become damaged and foreign proteins are getting into places they shouldn’t normally. This causes inflammation and poor communication between cells. One of the foods that can add to this reaction is sugar and processed flours and cereals. In adults I always advise cutting these out of the diet while doing an elimination but in children I would normally say just to cut it down as much as possible. One thing that helps stabilise the blood sugar is to eat fat and protein at the same time therefore to have a little something sweet with a meal is much better than having it between meals. My son doesn’t like eggs so for breakfast he would have a rice cereal with coconut milk and then a slice of ham.

    Healthy fats like olive oil, olives, coconut oil, avocado, nut butter (pref. not peanut initially), eggs, fatty meat and oily fish are very beneficial. If you have read some of my other articles you will see that we are moving more to a LCHF diet (Low Carbohydrate High Fat diet) and this is very beneficial for children. The brain is made of mainly fat and it burns fat very well for energy. Breast milk is 25% saturated fat and that is what a fast growing body needs. if a child has enough fat in their diet they will have much more sustained energy.

    After an elimination diet you may decide to leave some of the foods off permanently or some you may find you can reintroduce one at a time with no ill effect.

    Their Health, and yours, will definitely improve if you can maintain a more LCHF diet.

    Here are some more LCHF tips from a Mum of three who has made a success of it at home and through getting the message out across the world – so that the next generation will be healthier and happier.

     

    Low Carb Kids

    The importance of whole food nutrition in children’s health and development cannot be stressed enough. All children will benefit from lowering their sugar and carbohydrate intake, especially from processed and junk foods.

    For Low Carb Kids the emphasis should be on feeding them tasty nutrient dense meals. Children shouldn’t be relying on sugars, grains and high carb snacks. Low carb is all about going back to basics – meat, vegetables, low sugar fruit, seeds, nuts and healthy fats. Real food is simple food.

    Many critics think we advocate no carb, but we are low carb. The biggest sources of carbs should be vegetables, nuts, dairy and berries, rich with vitamins, minerals, fibre and antioxidants.

    Children need to receive all the nutrients required for their growing bodies but can easily do without the sugars and carbs of the modern diet. By removing processed junk food from their diet, children become low carb almost by default.

    High carb vs. Low carb

    By reducing processed food and high carb foods from children’s meals you reduce their risk of obesity, type 2 diabetes, tooth decay and other diseases of metabolic dysfunction. You improve their nutrition, concentration, mood, immunity, energy, and develop their appreciation for real food over processed foods.One of the most valuable lessons we can teach children is the importance of real food, cooking, nutrition and health. What we feed our children will have an impact on their growing bodies now and will have an impact on their health in the future. Chronic diseases don’t happen overnight, but over a period of time with extended periods of exposure to high sugars, high carbs, unhealthy oils and inflammatory foods.

    Why lower the carbs? When children eat low carb nutritious meals they avoid the high/low blood sugar roller coaster, they avoid energy slumps and more importantly, they avoid all the inflammatory elements of our modern diet. Children do not need the volume of carbs they consume. Many parents are unaware of how much sugar is hidden in everyday foods. 77% of processed food has added sugar. Take a look at the 2 lunchboxes and compare their carb values.

    The rapidly absorbed carbs, which spike blood glucose, also crowd out nutrition. For example, the nutritious element in a chicken salad sandwich is the filling, the bread is just a bulking agent that adds almost nothing nutritionally to the meal. In fact any vitamins the packaging may claim have probably added during the manufacturing process. By removing bread/pasta/rice from a meal, your children will fill up on fresh vegetables, good quality protein and healthy fats instead.

    What about fat? – Healthy fats are essential for hormone production, healthy brain function, tissue development, appetite control and absorption of fat-soluble vitamins (A, D, E and K). Children especially need Omega 3 fatty acids for healthy eye and brain development. Avoid the low fat products as they generally have added sugar to improve the flavour and texture. Choose healthy fats such as olive oil, butter, coconut oil, oily fish, nuts, seeds, eggs and meat. Stop using seed oils which are inflammatory and incredibly processed.

    Fruit and vegetables? These should be the biggest source of carbs for children. They are also a valuable source of fibre, vitamins, minerals, antioxidants and phytochemicals. Fruit and vegetables should not be seen as equal. Fruit is incredibly high in fructose so choose low sugar fruits such as berries and limit them to once or twice a day. Cut back on tropical fruit such as melons and pineapple and avoid dried fruit completely. Fruit juice can contain as much sugar as some sodas. A glass of juice is not the equivalent of eating 6 oranges, it is equivalent to the sugar in 6 oranges. Eating whole fruit is self-limiting due to the fibre, drinking juice is not. Many “fruit juices” are actually sugared water with fruit flavours.

    Why grain free? Don’t be fooled by the healthy wholegrain message. Modern wheat is not the same as what our ancestors ate. Wheat and grains are now found in almost all processed foods and so many people are now consuming grains at every meal and every snack, crowding out nutrition and increasing inflammation with high blood sugars. Grains are used to fatten animals before slaughter and force-fed to geese to produce fatty livers (foie gras). Eating more vegetables by far compensates for any loss of fibre and vitamins from a wholegrain roll. Grains are high carb and rapidly absorbed, leading to sugar and insulin spike.

    So instead, let’s crowd out the junk. Encourage your children to eat more vegetables, meat, nuts, seeds, and healthy fats. Encourage and teach your children to cook. Encourage them to choose new things from the vegetable aisle. Praise them each time they try something new. Help them develop a taste for real food and enjoyment of cooking. Cook and prepare food together. Have fun.

    With encouragement and guidance you too can help your children eat real food.

    Top Tips

    1. One meal at a time – if you have a fussy eater, your household will not be a happy one if you go straight in and change everything overnight. Change or remove only one element at a time. Remove (or reduce) the most obvious place sugar lurks such as sweets, cakes and ice cream, then cut back on bread, pasta and other high carb foods. Be proud of any changes you make, and strive for improvement not perfection.
    2. Be organized – plan your meals and have plenty of fresh food at hand. Have some boiled eggs in the fridge, leftovers in the freezer, fresh vegetable pre cut in containers, tins of tuna in the pantry. Prepare extra vegetables each night, ready for the next day’s snacks or lunch box.
    3. Make double dinners – leftovers are king and are such an easy way to prepare for school lunches. Cooked sausages, roast meat, quiche, meatballs or eggs any way are always popular options. Fill your freezer with leftovers. Learn to love your freezer!
    4. Reduce the bread – try bread free lunches once or twice a week, increasing until you are bread free. Try thin wraps or open sandwiches to cut back for really reluctant children.
    5. Involve your children – give them a limited choice of healthy foods to choose from so they feel they have some control.
    6. Choices – allow them to leave one vegetable on their plate. This is the trick that really turned my 8 year old around. He felt he had the final control of his dinner, unbeknownst to him I give him more of everything to begin with.
    7. Plan meals – allow them go through LCHF recipe websites and cookbooks to choose meals and recipes. Let them collate their own special cookbook.
    8. Picky eaters – all children love picking at food and eating small platters. I often put out a selection of vegetables, cold meats and cheeses for their afternoon tea. Buy a lunchbox with small compartments and serve them a buffet.
    9. Healthy fats – at meal times encourage your children to eat their vegetables by putting healthy fats on the dinner table such as butter, grated/shredded cheese, salad dressings and healthy oils. Not only will the flavour be enhanced, it helps them absorb the fat-soluble vitamins from their meal. Pack dips, salsa and sauces to dip their vegetables in at school.
    10. Drinks – start serving water only. Stop allowing them to drink juice or soda. These can be the biggest contributor of sugar in their meal.
    11. Beware – read the labels of foods traditionally given to children such as raisins, muesli bars, fruit yoghurt and cereals. These are often the worst culprits. Find or make your own low sugar alternatives. You will know exactly what goes in them.
    12. Feed them a rainbow – a colourful meal is so more attractive packed with a variety of colour and nutrients.
    13. Stop buying kids meals – most kid’s meals are highly processed junk food packed with inflammatory seed oils, grains and carbs. Pizza, nuggets, pasta, toast and spaghetti with sauce. Start ordering half an adult meal, or split and adult meal between siblings.
    14. Try and try again – moving children onto real food can really be a challenge. It won’t happen overnight but it will happen. Continue to introduce new foods and remove others.

    Don’t be daunted at the start. You can do this. It’s getting back to basics and ditching the processed junk. Here is a month of my children’s school lunches for inspiration (insert link). Have fun preparing meals together and discovering new recipes. So many families have commented that they are cooking for the first time, learning to appreciate real food and excited at the prospect of a healthier lifestyle.

    Don’t think you are depriving your child of junk food, you are teaching them how to eat healthy and remain healthy. You are feeding them the healthy fats and good sources of protein their bodies truly need.

    • Roll ups – use slices of cold meat, nori sheets or lettuce as a wrap and fill with cheese, salad or dips
    • Vegetables – cut in different shapes with a variety of dips
    • Low carb baking – make your old favorites but using sugar and grain free recipes
    • Nut butters
    • Smoothies – with plenty of healthy fats and flavours, it’s amazing what you can hide in a smoothie
    • Tins of tuna
    • Boiled eggs
    • Mini quiches – add their favourite vegetables and meats
    • A variety of nuts
    • Cheese sticks/cubes/slices
    • Billtong/beef jerky
    • Avocados

    We are all busy parents and we do the best we can with what we have. Don’t think this is an impossible task. We are simply feeding our children real nutritious foods. Meals don’t have to be complicated, fussy or difficult, to the contrary, they are generally simple, colourful and fresh.

    Action plan

    1. Stop buying sugary sweets, drinks and baked goods
    2. Start buying real unprocessed whole foods. Shop the perimeter of the supermarket for the fresh produce
    3. Avoid all seed oils and trans fats
    4. Eat nutrient dense foods
    5. Increase your omega 3 from oily fish, avocado, grass fed meat and nuts
    6. Cook at home, eat together

    Remember – we are LOW carb, not NO carb. The emphasis is on the real whole food approach, healthy fats, fresh vegetables and good quality proteins.

    via Low Carb Kids – How to Raise Children on Real Low-Carb Food – Diet Doctor

     

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  • Health

    How to make diseases disappear – Dr. Rangan Chatterjee

    Watch – How to make diseases disappear – Dr. Rangan Chatterjee

    Described as one of our Doctors of the future, Dr. Chatterjee’s message in this TED Talk is about the paradigm shift that is taking place in medicine and how we have too find the triggers of disease and then remove them to make a disease (or the symptoms) disappear. This is something that we can start ourselves by looking at lifestyle and food choices and making more informed decisions.

    https://youtu.be/gaY4m00wXpw

    You can skip ad after 4 seconds.

  • Health

    Benefits of Nutrition and lifestyle training for Doctors

    image

    I was very pleased to see that a group of Doctors and allied Professionals have written to the Health Secretary and the Medical Schools Council asking that Nutrition and Lifestyle medicine be included in Medical training. The NHS is crumbling under the weight (no pun intended) of chronic disease which is largely driven by diet and lifestyle factors. The problem really started in the early 1980’s when the first dietary guidelines were published in the USA and then copied around the World. ‘Eat low fat, high carbohydrates to keep your heart healthy’ – this is what started the epidemic of obesity and chronic ill-health that we see now.

    It comes as a great suprise to many people that Nutrition is not often taught to Doctors in training with some only receiving half a day on the subject and yet the general public often believe that their Doctor is the person with the best nutritional knowledge and yet many of them are still supporting the low-fat, high carbs guidelines and telling the overweight to eat less and exercise more.

    Nutrition and Nutritional Medicine are now degree courses in their own right and the science behind how food and supplements can affect health outcomes and even genetic expression is having a huge impact when put into practise.

    Jamie Oliver, a Chef and campaigner for healthier food, is taking a Nutritional degree so that he has more knowledge to create healthier food and recipes and to back his campaigning for better health outcomes for our younger generation.

    Professionals in the media that are knowledgable can have a huge impact on the population. Dr. Rangan Chatterjee has a TV program called ‘Doctor in the House’ where he manages to reverse chronic diseases like diabetes and depression. He was on the TV talking about why Doctors need nutrition and lifestyle training – if you missed him you can catch up here

    There is a Food Revolution going on and it is the opposite of the damaging advice given in the 80’s – it is

    Low Carbohydrate High Fat usually abreviated to LCHF and it is proven to work. In Sweden in a Doctor who realised what was happening and did his own research started to blog about LCHF that rapidly became the most popular health blog in Switzerland. In 2013 the Swedish Government declared that low-carbohydrate was the most effective way to loose weight. According to the story from About Diet Doctor Swedes are getting healthier faster than ever. In the US the percentage of people with obesity is at 38% and going up fast whereas in Sweden the obesity percentage suddenly, just when LCHF became widely popular, stabilised at 14%.

    DietDoctor.com has now become the largest LCHF site in the World.

    Watch The Food Revolution Video from their site.

    Quick facts about Diet Doctor

      • Purpose: Empowering people everywhere to revolutionize their health.
      • Mission: Making low carb simple.
      • Values: Trustworthiness, Simplicity, Inspiration, and Goodness.
      • Founded in 2011, after Swedish beginnings in 2007. Learn more
    • Fast-growing, now 7 employees and about 20 freelancers, moderators and partners.
    • About 100,000 visits per day, making it the largest low-carb site in the world.
    • No money from industry, no products for sale, no ads.
    • Fully funded by the people – over 18,000 members.
    • Free (membership optional).

    A broken world

    Something is badly wrong. While the prosperity of the world has never been higher, people are suffering. More and more people – the majority in the Western world – are obese or overweight, and a large proportion are on prescription drugs every day for the rest of their lives.

    Every year new people add to the sad statistics. As we get ever richer as a society our health appears to decline. Why is this?

    People feel guilt and shame, like if the excess weight, hunger and tiredness was their fault, a moral failing. They count their calories and attempt to eat less food and exercise more, but it’s not working. If only they had more willpower.

    via The Purpose of Diet Doctor – Diet Doctor

    Diabetes type 2 – a new epidemic in the history of humankind – will soon reach 500 million people. The death toll will be immense, as will the armies of people suffering the consequences: blindness, dementia, heart disease, cancer. This new disease is considered incurable and the treatment is daily drugs to reduce the symptoms. There is no cure, expert say.

    Obesity – another new epidemic soon affecting half the population – is considered almost as incurable. The only effective treatment is said to be bariatric surgery, i.e. surgically removing parts of healthy organs. An operation with a significant risk of resulting in life-long misery and sometimes even death. And a year after surgery the excess weight usually starts returning.

    What’s even worse, epidemics of obesity and diabetes are the tip of the iceberg. As these problems spread across the world other diseases soon follow: heart disease, cancer, eating disorders and food addiction, high blood pressure, ADHD, depression and on and on.

    Experts still trumpet eating less and exercising more to slow down the epidemics. But that’s what we’ve been saying for 30 years, while the problem has exploded. It’s not working.

    via The Purpose of Diet Doctor – Diet Doctor

    via The Purpose of Diet Doctor – Diet Doctor

    These are trillion dollar industries. There’s a lot of money to be made keeping you sick. via The Purpose of Diet Doctor – Diet Doctor

    It may seem impossible to change this. What can one person do? Not much. But together, using modern tools… if we have the will, we can change anything. via The Purpose of Diet Doctor – Diet Doctor

    The solution

    The solution to the obesity and diabetes epidemics already exists. It’s very simple:

    LCHF Food

    That’s basically it. Although there are details too: if you want to lose weight effortlessly or improve your diabetes you should probably make a special effort to drastically reduce the carbohydrates, especially sugar and processed starch (like flour).

    Natural fat, like butter? Eating that is fine. Red meat? That’s fine too. Calories? That’s just another, bizarre, name for food. Eating real food is perfectly fine, as long as you are hungry. Counting calories and ignoring your hunger is an eating disorder.

    Exercise? That’s great for your health and well-being, but it’s never going to make you thin. You cannot outrun a bad diet.

    There’s only one long-term solution that is truly effective. Eat real food, when you are hungry.

    via The Purpose of Diet Doctor – Diet Doctor

    Can we afford to wait years for Doctor’s training to catch up and filter through the medical system – no. By adopting new stategies now we could save millions of £ and $ and save millions from misery and early death. Let’s embrace the technology and spread the word this way. A busy Doctor may not have time to educate his patients individually but the Diet Doctor website could be shown in the waiting room instead of adverts for flu immunisation – which everyone already knows about. Let’s take it to the next level not wait for another 20-30 years. This is very much evidenced based medicine and it needs to be out there!

    .

     

     

  • Health

    What is Functional Medicine? Fall back in Love with Medicine.

    Functional Medicine

    I would like to bring your attention to a very important new book about Functional Medicine by James Maskell. If you have read my ‘About me’ and my posts about the future of Medicine then you will know that this subject is close to my heart.

    In this 21st Century we are undergoing huge transitions in Politics, Climate, Money and Medicine and in all of these areas there is a huge disconnect between what people know and what is being practiced. Most patients are horrified that Hospitals now frequently include a MacDonalds or a Costa Coffee; that Radiotherapy and Chemotherapy departments frequently have bowls of sweets on the reception and leaflets encouraging the intake of calories by eating more dairy and sugar. At the same time there has been a massive rise in the demand for Naturopathic and Complementary Medicine, for organic food, Farmer’s Markets, supplements and Alternative treatments. The cost of our healthcare is escalating at a tremendous rate but so is the rate of chronic ill-health and at the same time we have fewer Doctors training or wanting to remain in the profession because it is such a struggle to give patients the time and education they need. The system is failing but it is not all bad news and Functional Medicine is showing that there is a better way – as James explains in this book ‘The Evolution of Medicine – Join the Movement to solve Chronic Disease and Fall Back in Love with Medicine’ Free for a limited time as a Kindle Book……check it out!

    https://ji177.infusionsoft.com/app/linkClick/32433/23ba6a97d539c609/31602051/33c8bbe9b3450113

     

  • Health

    The benefits of eating Bananas

    benefit of bananas

    A Banana a day keeps illness at bay! The benefits of eating  Bananas are many. They are one of the best sources of potassium, along with avocados, leafy green vegetables, dried fruits, fruit and vegetable juices and molasses. Potassium is one of the most important minerals in our body, crucial for the functioning of electrolytes that enable

    • nerve conduction,
    • heartbeat,
    • water balance,
    • muscle contraction
    • and energy production.

    They also contain Vitamin B6, Vitamin C, as well as other minerals – Magnesium, Manganese, and Copper and a surprising 1.3 g of Protein.

    Only individuals with kidney disorders usually need to restrict their potassium intake. Sweating and chronic diarrhoea plus the use of diuretics cause a loss of potassium leading to dizziness, vomiting, muscle weakness, low blood pressure, drowsiness and confusion and extreme fatigue. Therefore it is essential to replenish after heavy exercise or in cases of  bowel disorders or disease, with fresh fruit or drinking fresh vegetable juices or smoothies.

    There is also some evidence that Potassium may help prevent and treat Cancer and this forms the basis of several therapeutic diets, one of which is The Gerson Diet, rich in fresh fruit and vegetable juices.

    If following a low Carbohydrate diet you may want to restrict the amount that you eat. Bananas have approximately 23 g of Carbs. Due to the fiber content they have a relatively low Glycaemic Index at about 46 -52 but they have a sweet flavour and provide you with good nutrients so are preferable to many other methods of sweetening foods or drinks.

    So you buy a bunch of Organic Bananas ( one of the few fruits that don’t cost twice the price for organic!)

    They all go ripe at the same time and you often end up eating more than you would normally or throwing some away.

    frozen bananas

    My answer to this is to cut some of them up, place them on a baking tray lined with nonstick paper and freeze them. When frozen you then pop them in a plastic bag and you have a ready supply for making smoothies or ice cream. Or another way is to make some gorgeous gluten free Chocolate Brownies or cookies where you use less sugar because of the sweetness of the fruit.

    Another favourite is Paleo Pancakes where you whizz up 1 banana, 1 egg and a tsp. of almond butter and then fry the mixture as 4 – 5 small pancakes to serve with fresh fruit or a little honey or maple syrup. The egg and almond butter help control the blood sugar due to their protein and fat content.

    Paleo Pancakes

    These are especially lovely with Blueberries or Strawberries.

    So enjoy getting your Potassium and not wasting bananas!

  • Anxiety/ Blood sugar management/ Energy/ Health/ Sugar Detox/ Wheat and Dairy Intolerance

    Low Blood Sugar causes Anxiety

    low blood sugar

    Following on from my article on Overcoming Sugar Addiction I thought this excellent article and research findings from Trudy Scott (CN) would be of interest. As well as anxiety I have found that a diet high in processed Carbs and high glycemic foods that lead to low blood sugar episodes also cause inflammation in other tissues and can be a contributing factor to many conditions.

    One of the most helpful additions to your diet when transitioning to a healthier way of eating is a breakfast that includes protein, fat and fiber.  I like to make it easy for people that are not used to eating a healthy breakfast by preparing a highly nutritious smoothie the night before and popping it in the fridge. Here is one of my favourite recipes – I like it thick so that I eat it with a spoon and it does thicken slightly overnight so adjust milk accordingly. You can also vary it by adding cinnamon when you don’t have berries or use frozen fruit.

    Choco-loco Breakfast Smoothie

    Into a blender pop

    100-150 ml non-dairy milk like coconut or almond milk  

    a handful of berries, peeled and chopped pear or small slightly unripe banana

    1 scoop of whey free vanilla Protein Powder (or natural plus some vanilla essence)

    2 tsp. Almond Butter

    1 tsp. Coconut oil or MCT oil

    1 Tbsp. Cocoa powder

    1 tsp. Maple Syrup or honey

    50g gluten free oats

    Empty the contents of one Probiotic capsule and blitz until smooth. Cover and pop into the fridge overnight and then in the morning all you have to do is top with a few more berries and nuts for texture – almond flakes, pecans and walnuts all go well with chocolate. Enjoy.

    Article from Trudy Scott CN

    A paper published by the Canadian College of Naturopathic Medicine last month supports what I see with my clients on a daily basis: when it comes to anxiety caused by low blood sugar (or hypoglycemia) the correct diet can have a huge impact. And this means is the inclusion of enough protein, fats and fiber, especially at breakfast.

    Here is the abstract from the paper: Generalized Anxiety Disorder and Hypoglycemia Symptoms Improved with Diet Modification

    Observational evidence suggests that a relationship may exist between high glycemic index diets and the development of anxiety and depression symptoms; however, as no interventional studies assessing this relationship in a psychiatric population have been completed, the possibility of a causal link is unclear.

    AB is a 15-year-old female who presented with concerns of generalized anxiety disorder and hypoglycemia symptoms. Her diet consisted primarily of refined carbohydrates. The addition of protein, fat, and fiber to her diet resulted in a substantial decrease in anxiety symptoms as well as a decrease in the frequency and severity of hypoglycemia symptoms.

    A brief return to her previous diet caused a return of her anxiety symptoms, followed by improvement when she restarted the prescribed diet.

    This case strengthens the hypothesis that dietary glycemic index may play a role in the pathogenesis or progression of mental illnesses such as generalized anxiety disorder and subsequently that dietary modification as a therapeutic intervention in the treatment of mental illness warrants further study.

    Here are some details about this case report for AB, who was a 15-year-old female student of south-Asian descent:

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  • Exclusion diet/ Food intolerance/ Health/ Healthy Food/ Non Celiac Gluten Sensitivity/ Paleo Diet/ Wheat and Dairy Intolerance

    Healthy Eating Out – Food Choices

    Healthy Eating Out

    If you have food intolerance’s or you are trying to eat for good health then Eating Out can be a bit of a nightmare. Healthy Eating Out is becoming slightly easier and nutritional knowledge improving but we need it to get a lot better. One thing we could all do to improve the situation is when we have had a great experience eating out – take time to thank the chefs and the staff and maybe a comment on Social media to spread the word. Having been Gluten and Dairy free for sometime we really appreciate it when we have healthy choices.

    I had this amazing Smoked Mackerel and Rainbow Salad with a Honey Mustard dressing in a Pub on Sunday. The Pub was The Brushmakers Arms in Upham, Hampshire, UK. I was hungry and so had a side order of chips but they weren’t necessary because the salad was so filling. So a massive ‘Thank you’ to them 🙂

    Increasingly more Restaurants and Bars are catering for Gluten free but it would be so helpful if a system of symbols could be put alongside each dish on the menu. If marked Gluten Free, Dairy Free, Soy Free – it would save time in a busy establishment and save the customer embarrassment.  Gluten and Dairy free Gravy would be a wonderful addition to a Sunday Roast. We have found the occasional place where a gravy made from the meat juices and a splash of wine has ended up being far superior to the ‘normal gravy’!

    A holiday in Edinburgh was a great success when we discovered that Gluten free awareness was nearly everywhere and we even had a Pizza and Pasta restaurant opposite our hotel that did both gluten free Pizza and Pasta plus Gluten free Beer!

    Some Restaurants fail miserably and obviously have no comprehension about the necessity of choice or the prevalence of food intolerance. This is not dependant on the type of venue or price. I have had great food in a humble but health aware cafe and no choice at all in an expensive Restaurant. Many times we have had no option but Ham, egg and chips or been forced to ask for a burger without the bun only to find it is served minus the onion and salad as well! Other Restaurants have cheese or cream added to literally every dish!

    Why would you choose to eat out when given these options?

    So I am pleading to chefs everywhere, please be aware of the reality of food intolerance and healthy options (for both adults and children). Eating out should be a celebration of food and a socially engaging experience not an isolating one.

  • Blood sugar management/ Cancer Prevention/ Energy/ Health/ Inflammation/ Probiotics/ Sizzling Minerals/ Sleep/ Sugar Detox

    SUGAR and overcoming addiction.

    Sugar - overcoming addiction

    You might be surprised that I start by discussion Fat more than Sugar but understanding the connection between the two is vital to understanding SUGAR and overcoming addiction.

    From years we have been told that saturated fat was bad for us and that it caused weight gain, high blood sugar, heart disease and strokes and from that false belief, more and more processed low-fat foods flooded the market. Thousands of fad diets were promoted all centered on low fat and the prevention of weight gain and disease and yet the population has just gone on getting fatter and more sick.

    We now know that advice was totally wrong and that refined vegetable oils and transfats are the lethal ones that age us faster, damage cell walls and cause chronic inflammation and disease. Over these same decades we have eaten more and more carbohydrates to try to satisfy our hunger.  Many of the processed foods and drinks have hidden sugars in an attempt to make them more palatable. Healthy fats satisfy our appetite and have a stabilising influence on blood sugar.

    Insulin Resistance

    Our bodies were not designed to run on sugar and lots of processed carbohydrates like packaged cereals, pasta etc. and therefore we have a hard time converting all those foods to usable fuel. Most modern meals contain much more of this fuel than we can use in the short-term and so the body produces lots of Insulin to process it and allow what is needed to go to work in the muscles, brain and liver. When these cells are full the rest of the glucose is converted to FAT for storage.

    We now consume nearly four times as many carbohydrates(including sugars of all types), a lot less fiber and often poor quality fats and oils. In time, the insulin receptors on the surface of your cells start to decrease in number and also in efficiency and if the glucose can’t get into the cells because they are full – it stays circulating in the bloodstream. The Pancreas senses the high levels of blood glucose and secretes more Insulin and the receptors on the cells  become even more resistant! Constantly higher blood glucose causes inflammation and damage to cells. The main signs that you have a degree of Insulin Resistance is fat distributed around your middle and around your vital organs that is very hard to shift. This is dangerous Visceral fat that can also affect hormone levels.

    We now have 3 generations of people with some degree of Insulin Resistance which has reached 1:2 of the whole population. Type II Diabetes and Cancer are epidemic. Even children are now being diagnosed with Type II Diabetes and yet a generation ago it was mainly a disease of middle-age.

    The good news is that it is reversible.

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  • Health

    Why Low-fat Diets Damage Your Health

    low-fat diets damaging

    Here are 9 reasons why Low-fat diets damage your Health

    1. Fat soluble vitamins A, D, E and K are found in fatty foods. We only get Vitamin A from fat food sources like oily fish, grass-fed dairy and meat, liver and egg yolks.
    2. Fat is essential for good Digestion. The gallbladder only releases bile when it is signalled by fat in the meal and bile then emulsifies the fat so that it can be absorbed. When bile sits in the gallbladder too long it becomes thicker and sticky and is harder to expel. Eventually gallstones and gallbladder attacks result.  We have seen massively increasing numbers of gallbladder surgery from people eating low-fat or poor fat (Trans fats and highly processed fat) diets. Fat is also necessary for proper digestion of proteins and it is only a relatively modern trait to eat lean protein and to avoid eating offal like liver. Some people even going as far as eating egg white omelette. One of the best saturated fats to eat is Coconut oil – especially for people who have had their gallbladder removed.
    3. Blood Sugar Regulation and Insulin Resistance. Increased sugar and processed carbohydrates alongside low-fat is very bad for blood sugar and insulin. We are seeing an epidemic of Diabetes and even seeing Type 2 Diabetes diagnosed in children. The secondary effects of diabetes can be as profound as blindness, early heart attacks and loss of limbs. The effects of a low-fat but high sugar diet can be seen in a build up of visceral fat, which is fat stored in the abdominal cavity, around the vital organs. This fat is especially dangerous because it changes the way your body works. It doesn’t just sit there waiting to be used – it causes inflammation and hormone disruption. It is linked to increased risk of Heart disease, Stroke, Cancer, Depression, and many other chronic conditions.
    4. Cholesterol Balance. Cholesterol is an essential substance for healing and repair in the body in response to inflammation. We need good quality fats in our diet to ensure we keep inflammation down and repair and regeneration at its best. We know know that the only harmful Cholesterol is small, dense LDL particles caused by cereals and processed vegetable oils but eating good quality fats helps turn these into harmless Cholesterol.
    5. Hormones. We need to consume healthy sources of cholesterol-rich saturated fats to support our production of sex hormones like testosterone, oestrogen and progesterone. Low-fat diets also prevent the detox and elimination of oestrogen in particular. Oestrogen dominance then causes PMS and menopausal symptoms in women and erectile dysfunction and ‘man-boobs’ in men.
    6. Immune System. Our immune system also relies on quality fats in our diet. Fats make up the protective outer layer of cells including the cells of our digestive system. The Microbiome of beneficial bacteria in our gut also relies on healthy fats, especially the Omega 3 fats from fish oil. Our Microbiome is 80% of our immune system and also it has been shown to affect whether or not we put on weight.
    7. Brain Function. The brain is 60% fat, saturated fat the main component. For your body to be able to burn fats rather than predominantly sugars (Ketosis) is an important part of preventing and treating Dementia and Cancer. People who consume good quality saturated fats on a regular basis reduce their chances of developing dementia by 36% (Grain Brain by Dr.David Perlmutter). A diet high in Monounsaturated fats, like Olive oil, increases Acetylcholine – a neurotransmitter that helps learning and memory. Omega 3 fish oils have been shown to be very beneficial in the development of the brain.
    8. Detox of hormones and toxins, as mentioned above, is reliant on the liver and the production of bile. Good sources of saturated fat, like butter or coconut oil can encourage detoxification and help balance hormones and weight loss.
    9. Ageing. You may have noticed that there are two ways to age badly. The first is to be overweight with lots of visceral fat, joint problems, and toxins and the second is to be extremely thin, dry skin, dry hair and early wrinkles. Both cases are usually the result of insufficient good fats and oils which also have an influence on Collagen.

    As opposed to the Salad at the top of the Post – this is a healthier salad. Contains sardines in olive oil, Avocado and Beetroot to support the liver. You could also add an olive oil and lemon dressing or a cold potato salad with olive oil mayonnaise. Forget counting calories and concentrate on eating high nutrition foods that will satisfy you.

    low-fat alternative

  • Health

    Choosing the HEALTHIEST FATS and OILS

    Nutritional advice

    Everyone is now getting on-board with the latest science that has shown that we should be eating good saturated fats and not eating low-fat.

    Choosing the HEALTHIEST FATS and OILS is much more complex than buying low-fat everything.

    More knowledge and label reading is vital if you want to remain healthy or regain your health after eating low-fat, higher carbs over the years.

    The false information about saturated fats causing obesity, Diabetes and heart disease has cost us dearly on a personal level and also on healthcare costs.

    It has probably  been responsible for the dramatic rise in Dementia and Alzheimer’s due to the brain needing sufficient good fats to function.

    There is now plenty of evidence of the benefit of eating sufficient good saturated fats, plus less sugar and refined carbohydrates on loosing weight, loosing food cravings, losing blood sugar problems and having more physical and mental energy.

    The Pharmaceutical industry think that high Cholesterol and Triglycerides are a reason to prescribe drugs rather than fix the cause by changes to diet.

    If researching this topic on the Internet, please check when articles were written! An unfortunate aspect of the Internet is that articles very rarely get taken down and therefore it is becoming a massive source of misinformation.

    Here is a simple guide to what you should and should not be eating when it comes to FATS and OILS.

    healthiest fats and oils

     The healthiest fats and oils are:-

    • Virgin Coconut Oil
    • Extra Virgin Olive oil
    • Butter or Ghee if you can tolerate dairy proteins.
    • Avocado oil
    • the fat from mainly grass fed, organic animals – beef, lamb, pork, duck, chickens etc.
    • free range, preferably organic eggs
    • Oily fish and seafood
    • Fish Oil and Krill oil from a good source
    • Almonds, Cashews, Brazil nuts and Walnuts, their butters and oils

    All of these unrefined fats and oils can be eaten as they are or heated at LOW heat 130 C or 250 F. Food will take longer to cook at this temperature but it should not burn or stick and it will certainly be healthier. Some ceramic pans cook well at low heat, without adding oil or fat. Saute, bake or grill rather than fry.

    Virgin Coconut Oil, Virgin Olive oil and butter can be used in MID temperature cooking 177-216 C

    Avocado oil or rice bran oil are the safest for WOK or searing at high temperatures 250 C.

    If eating out choose a method of cooking that follows these guidelines because otherwise you will often be exposed to

    Damaging Fats and Oil

    • Hydrogenated and partially hydrogenated fats and Trans fats – considered the worst for your health. They will cause raised Blood Triglycerides and cause the formation of small LDL Cholesterol particles that cause Coronary Heart Disease and Heart Attacks. They also block insulin therefore add to Insulin Intolerance and higher blood sugar.
    • Vegetable Shortening – mostly trans fats
    • Refined oils – as the processes used in refining such as high heat, chemical treatment, bleaching and deodorising remove the healthy elements in the oils and produces more of the damaging elements.
    • PUFA’s  – refined vegetable and seed oils like Corn oil, Peanut oil, soy oil, vegetable oils.

    The dangers of Trans fats on you health are many as they are unnatural fats that confuse the human body and disrupt various metabolic pathways. They are very inflammatory in the body.

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