• 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.

     

     

  • 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:-)

     

     

     

     

  • Healthy Food/ Immune system - healing/ Ketogenic diet/ LCHF diet/ weight loss

    Fat v Carbs

    Fat v Carbs

    The debate on Fat v Carbs rages on!

    I personally and with clients, have found it works in that you get to a normal weight and then it stabilises even though you may add in a few more natural carbs like rice, gluten free grains, dark chocolate and red wine. Health markers improve, immune system improves, cravings disappear and energy is increased and because of this it is a very sustainable way to eat.

    Sustainability is key to weight-loss and keeping it off. I have known many people who have tried very low fat diets only to gain even more weight when they return to ‘normal’ eating. Low fat diets deprive you of fat-soluble vitamins A, D, E and K that are essential for good health and a strong immune system and yet that is what Government Guidelines have been for decades.

    Here are the foods to eat on a Low Carb High Fat Diet 

    • Meat
    • Fish
    • eggs
    • Vegetables
    • A little fruit
    • Nuts and seeds
    • Dairy products (not low fat versions) if not intolerant to casein or lactose.
    • Natural fats and oils like Coconut oil, Olive oil, olives, avocados and oil, ghee and butter if tolerated.

    If the source of these foods is organic, free range, grass fed(beef) etc. then that is when I use the term ‘CLEAN’ diet as it avoids all processed food, sugar, gluten grains and keeps fruit sugar low.

    In case you missed it, here is an excellent program from the BBC – well worth watching. The results in just a 3 week trial are disclosed with weight loss, lower cholesterol and also enjoyment of eating natural foods and no hunger or bad side effects.

    Take a look on YouTube

    If you like ‘studies’ then go here.

  • Autoimmune diseases/ Celiac/ Coeliac/ Food intolerance/ Healthy Food/ Ketogenic diet/ Non Celiac Gluten Sensitivity/ Wheat and Dairy Intolerance

    Healthy Food while travelling – with Food Intolerance

    healthy food while travelling - with food intolerance

    Finding Healthy Food while travelling – with Food Intolerance problems is not easy. I am lucky enough to have just had two wonderful, mainly sunny, weeks exploring the Canadian Rockies. As my son and I are both Gluten and Dairy free, travelling and eating out generally can cause problems. Canada had many more Gluten free restaurant options than we get in the UK and restaurant staff everywhere were much more aware and helpful than here. They also seem to serve low carb main meals and do not offer fries with everything. As with the special meal pictured above – the potato was minimal, which is how we like to eat. Even when high in the Rockies, Salads and fresh fruit salads were plentiful. We also found that they have quite a few Gluten free beers. As elsewhere, we found Italian Restaurants usually had Gluten free pasta and Pizza options.

    Preparation is everything

    I started by investigating the airline food available but there was literally nothing we could eat and although most airlines can substitute Gluten free or Dairy free they seem incapable of doing both. The risk is too great and nobody wants to be ill on a 9 hour flight or at the start of their trip. I bought some Paleo Protein Bars and made some chocolate crisp protein bars to fill in for when breakfast or lunch was not possible. We took dates, dairy free chocolate and mixed nuts (which we couldn’t eat because someone on the flight had a severe nut allergy.) We have a basic standby of fruit, ham or turkey, gluten free crackers and crisps which saw us through most of the difficult days actually travelling. Each place we visited we Googled ‘Gluten free Cafes and Restaurants’ and were quite overwhelmed by how much information was out there.

    Eating Out 

    We actually found some great places!  We had a delicious, really healthy lunch of Meatballs on zucchini noodles with mushroom sauce in The Kofta Meatball Kitchen in Cambie Street, Downtown Vancouver. We had a good burger with a very acceptable Gluten free Bun in Milestones, Kelowna plus salad.

    The best meal of the entire holiday was the steak wrapped in smokey bacon with a black pepper demi-glace and lovely fresh vegetables which is the feature image above. The chef at The Marmot Lodge, Jasper, then excelled himself by producing a gluten and dairy free Hazelnut chocolate tart with a berry coulee! It was incredible – thank you, you are a star!

    hazelnut chocolate torte

    Then when in Victoria on Vancouver Island we found an amazing place called Sante Gluten Free Cafe (check out their Facebook Page) where we had a fantastic chicken risotto and we also bought pizzas, lemon coconut slice plus a Cinnamon bun for our long journey home. We also had a lovely meal in the Milestone’s on Victoria Harbour.

    We survived the whole holiday without getting ‘glutened’ and have some lovely memories – so thank you Canada! It certainly isn’t easy finding healthy food while travelling – with food intolerances but with a little planning it is possible to eat and even be a little indulgent 😉

    Let’s hope awareness keeps improving.

  • 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/ Health/ Healthy Food

    Confused about Healthy Eating?

    Confused by Nutrition?

    Confused about Healthy Eating? – you’re not the only one! The Public, the media and some Professionals  seem to be struggling to keep up with the massive influx of new scientific and nutritional information that has come to light over the last 5 years. Good nutritional advice is now very much more complex as it involves knowing not only which foods to eat and in what quantities but how to avoid toxins from herbicides, pesticides, GMO foods, chemicals and other health damaging ingredients in foods plus knowledge of the nutrients we may be deficient in due to soil depletion and farming methods. We are living at a time of the highest levels of chronic ill health and we need to understand about healthy eating as part of living a longer life, maintaining a good quality of life and avoiding diseases that are preventable.

    The media are not helping and some newspaper/magazine articles and TV programs are just adding to the confusion by presenting out of date or misleading information and not being able to differentiate between marketing and science. Take “The Truth about….Healthy Eating” on BBC 1 last week – quoted as being an investigation into if we can eat and drink our way to good health. Read More

  • Energy/ Healthy Food/ Nutritional Medicine

    Super-nutrition for health and well-being

    Super-nutrition

    Promise to give yourself Super-nutrition for health and well-being in 2016. We are having to cope with more stress, more pollution, more illness, long working hours, frequently poor sleep as well and yet we expect our bodies to cope with it all even with inadequate fuel. You are not going to be getting enough nutrients in Fast Food restaurants or Take Away Pizzas so the balance has to shift to food that you buy and prepare yourself and it doesn’t have to be more costly or time consuming. If you live a very hectic lifestyle or you don’t have a lot of cooking experience then take a look at the services of menu/meal providers like Hello Fresh or Gousto in the UK.

    The main idea to get Super-nutrition is to eat far more nutrient rich food so that you have

    less sugar and processed carbohydrates……………….. and more real, fresh food.

    shift to super-nutrition

    Start by increasing the nutrition in your breakfast. I have just started eating some different breakfasts to do this and to have something hot on our cold winter mornings. I have finally found a way that I really like to eat Quinoa. See recipe…. Read More

  • Five Tibetan Rites/ Health/ Healthy Food/ Mindfulness/ Mineral Depletion/ Sleep/ Stress Reduction

    Mindfulness, stress reduction and sleep.

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    Mindfulness, stress reduction and sleep – who doesn’t need help with these things in their busy lives. If we are stressed, tired and not getting enough sleep we make poor food choices, poor decisions and we don’t work efficiently.

    Start the day right…. in the morning it can help to have a ‘Ritual’. You may already have one but not call it a Ritual and to me, the main difference is that you might do the same things each morning but you probably do them while thinking about everything else you have to do that day/week or while multitasking with emails and internet. It can really help to start the day calm and energised if you do a few things living ‘in the moment’ and concentrating as well as enjoying what you are doing.

    Most mornings this is my Ritual… On waking, drink some water. Go to the loo and splash my face with water. I pull the blinds up to see what kind of a day it is – this morning was a gorgeous golden sunrise, which was a bonus! I then spend a few minutes doing some exercises/stretching, which for me is The Five Tibetan Rites (there is a separate Post on this in Contents). It is easy to do this on automatic but I find it is much more beneficial if I do it with strength and purpose and also paying attention to deep breathing. I end my repetitions with ‘Pose of a Child’ and then a kneeling prayer position ‘Namaste’. Find whatever exercise or stretching you can do and build on it every week – it will stretch and warm up your muscles and joints and help get plenty of oxygen and lymph flowing around your body.

    I then wash and dress. Breakfast varies with how I feel but I always love 1 or 2 coffees – black with a 1/4 tsp Coconut oil. This morning I had Paleo pancakes (made with banana, egg and almond butter) with pecan nuts and maple syrup..YUM! That is a treat about once a week, other days I might have a herb omelette, or rice cereal with a banana and coconut milk and sometimes I just have a couple of dates and some walnuts or almonds or a piece of fruit. If you burn a lot of energy and like a cooked breakfast then bacon, quality sausages, eggs, avocado, mushrooms are all good options and better than cereal and toast.

    If you can avoid doing anything else while eating and drinking then great – think about what you are eating and enjoy every mouthful, enjoying holding a warm cup of drink in your hands or slowly sip a home-made smoothie while contemplating the health and energy giving ingredients. Read More

  • Easy Salads/ Healthy Food/ Nutrition and Cancer

    Fabulous Easy Salads

    Easy Salads

    My favourite Easy Salads are packed with nutritional goodness, tasty with hot or cold food and very easy to prepare in advance. Eating your 5 a day is super easy with salads like these – even in winter.

    Red Winter Salad

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    Mix together lambs lettuce, quartered pre-cooked baby Beetroot, quartered Radishes, toasted pumpkin seeds and pomegranate seeds. It can be eaten as it is or topped with a favourite dressing like Honey mustard or a soft cheese. It is full of vitamins and antioxidants and tastes wonderful even on its own.

    Quick and easy Pepper and Sweetcorn Salad

    Quick and easy pepper and sweetcorn Salad

    A large jar of Roasted Red Peppers, a large tin of sweetcorn, season well with sea salt and black pepper and top with grated Parmesan cheese and Rocket and/or  Basil leaves.  A dressing of olive oil and a touch of balsamic vinegar just gives it an edge. If you have any left over try stirring in some cooked pasta for an instant lunch.

    Winter Coleslaw

    Winter Coleslaw Easy Salad

    Finely slice half a white cabbage and place in a bowl with 50 ml of white wine vinegar or rice vinegar, 2 finely chopped spring onions, sea salt and black pepper. cover with a plate. Finely slice half a red cabbage and place in a bowl with some sesame seeds, lemon juice, sea salt and black pepper. Peel and grate about 4/5 large carrots and 2 dessert apples then mix with some lemon juice. Then make a dressing with a large pot of natural yogurt (sheep or Goats milk yogurt is good if you are intolerant of Cows milk), 4/5 crushed garlic cloves, zest and juice of 2 lemons, a handful of chopped Coriander (Cilantro) leaves, and stir in 3 tbsp of Tahini paste. Top with smoked Paprika and sliced or chopped Spring onions. You can drain the white cabbage of any liquid that has accumulated and then mix all the other ingredients together but if you want it to look decorative for a party you can layer the vegetables as I have done and then top with some of the dressing but serve the remainder in a separate bowl for people to add to their own taste.

    Although this easy salad will take a little longer to prepare than the others it is possible to do all the prep and leave in separate bowls in a cool place and then construct it in a large bowl about 2-3 hours before use and it will not spoil due to the lemon and vinegar stopping the discolouration or oxidation. Any leftover shredded cabbage and carrot could be placed in a mason jar with sea salt and vinegar and left to ferment for a few days and this provides plenty of probiotic gut friendly bacteria to develop. Enjoy!