• Autoimmune diseases/ Exclusion diet/ Food intolerance/ Glutamine/ Health/ Immune System/ Immune system - healing/ Inflammation/ Ketogenic diet/ Leaky Gut/ Mineral Depletion/ Non Celiac Gluten Sensitivity/ Nutrition and Cancer/ Nutritional Medicine/ Paleo Diet/ Probiotics/ Sizzling Minerals/ Sugar Detox/ Wheat and Dairy Intolerance

    The Healing Diet – Special Offer!

    Turn Your Health Around book

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    for LIFE.

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    There are so many ‘diets’ out there, so many weight loss supplements and we go through life trying them all. Often starting in our teens or early 20’s we follow the fads, low carb, high protein, low fat – we might try pills to curb our appetite,  block fat absorption, make us poop more but none of this has a lasting effect. I have never been really overweight, probably 14-20 lbs at certain times in my life and I have tried –

    The Mars Bar diet –

    The low fat yogurt and  black coffee diet

    The Cabbage Diet,

    The F Plan Diet – OMG! that was the start to many of my problems!

    The South Beach Diet……..

    It is possible to initially loose weight doing all of these but it is not sustainable and ultimately not healthy. As a Nutritionist I now know how damaging some of these dietary changes are with many of them slowing your metabolism and depriving your body of vital nutrients. The decades long Low Fat eating advice – even for those not over-weight, has been the most damaging and has resulted in an epidemic of chronic disease, insulin resistance and obesity. The move to convenience foods and fast food results in us eating highly processed foods that are actually nutrient deficient and if we are nutritionally deficient we get food cravings, hormone imbalance and lowered immunity. Many of these highly processed foods cause inflammation in the body. This might become evident by pains in joints, eczema, heartburn, IBS, fatigue, high Blood pressure, weight gain, Diabetes.

    Modern Lifestyle also adds to the problem with more stress, exposure to many toxins, drinking more alcohol, more snacking, less quality rest and sleep. Our immune systems suffer and we end up taking more antibiotics and all of these things can damage our digestive tract and cause even more long-term problems.

    If you have a chronic health problem and inflammation then by healing your gut and improving your immune system you will reduce inflammation, improve your digestion, gain energy and vitality and reverse chronic damage.

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  • 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:

    Read More

  • 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.

    Read More

  • Blood sugar management/ Cancer Prevention/ Health/ Healthy Food/ Mineral Depletion/ Sizzling Minerals/ Sugar/ Sugar Detox

    Need HELP with SUGAR?

    Need HELP with SUGAR?

    The health dangers of sugar have been in the news a lot lately with governments even considering taxing sugary drinks, as they have in Mexico, to try and improve the health of the population – especially children. So if you need help with sugar avoidance and dealing with a ‘sweet tooth’ here are a few pointers.

    Hidden Sugars

    Aside from not adding sugar to your tea and coffee and avoiding sugar laden desserts, cakes and cookies you should start checking labels so that you can find how much hidden sugar is in your diet. If you have children then checking sugar intake is vital to their health as well as protecting their teeth. A third of children leave primary school already obese!

    1 teaspoon of sugar = 4 g

    Daily recommended maximum intake is 50 g (1.7 oz) for Women and 70 g (2.5 oz) for Men but 28 g = 1 oz (7 teaspoonfuls) would be better. Many people average nearer 130 g a day which is equal to 32 teaspoonfuls!

    First of all sugar is disguised by so many different names, anything that ends in ‘ose’, fructose, sucrose, maltose, dextrose, then cane sugar, cane crystals, corn syrup, fruit concentrates, honey, Maple syrup and Agave.

    High Fructose Corn Syrup seems to add more fat around the middle and around vital organs (visceral fat) -the most dangerous kind.

    Soft drinks are the worst for hidden sugar, even ‘enhanced’ water can have 15 g per 500 ml. Pre-packaged food – even savoury foods like Pasta Sauce and coleslaw can be loaded with sugar; bread, biscuits, energy bars, low fat yogurt often has more sugar than regular yogurt.Need help with Sugar

    Processed Cane or Beet sugar doesn’t contain any nutrients and is often called ’empty calories’  but other sugar types are also devoid of nutrients and even heavily processed using chemicals. When I want to sweeten something I would usually choose a little honey, Pure Maple Syrup or molasses sugar because these do also contain some nutrient benefit and are not over processed.

    Artificial Sweeteners

    It is not a healthy option to swap your sugar for artificial sweeteners as they have many additional problems.

    • they may taste sweet but they have no useful energy
    • they have no appetite suppression effect, unlike sugar and so can cause overeating and weight gain.
    • Many sweeteners may be toxic to the body
    • if you really feel you need them -do your research. At present Stevia seems to be the least toxic but definitely avoid Aspartame which has been linked to mental problems, brain tumour and epilepsy, Parkinson’s Disease, Fibromyalgia and diabetes plus possibly cancer. Avoid Sucralose which is sucrose that has been denatured using Chlorine.

    How to Cut Down on Sugar

    If you have become aware of just how much sugar you are eating and have started reading food and drink labels that is a huge step in the right direction. We can all be caught out – my son is hooked on mince pies at the moment and 1 mince pie has 22.5 g sugar which is nearly 6 tsps of sugar and only 1 tsp off his healthy daily limit. So my tips are:- Read More