• Adrenal Fatigue/ Autoimmune diseases/ Celiac/ Chronic Fatigue Syndrome/ Energy/ Fibromyalgia/ Hashimotos Disease/ Immune system - healing/ Inflammation/ LCHF diet/ Magnesium/ Mediterranean diet/ Mineral Depletion/ Paleo Diet

    Nurturing your Mitochondria to help all Chronic Disease….

    Nurturing your Mitochondria

    Mitochondria are the ‘power houses’ of our cells. They use the oxygen we breathe and the food we eat to produce energy. ‘We are what we eat’ and what we eat has changed dramatically in my lifetime. Chronic disease is now the scourge of the developed World, it is challenging our Health and Social Services to the limits. It is limiting our quality of life but I believe that by nurturing our Mitochondria we can help prevent or even reverse chronic disease.

    I am going to be controversial here and say that I believe the the way that we live, eat and drink is damaging our Mitochondria and disrupting normal bodily functions and natural healing. I do not believe that our bodies start attacking themselves – we are designed to self heal if given the right conditions but our mitochondria can become overwhelmed with toxins, bacteria, viruses, stress and at the same time not have the basic nutritional ingredients they need to provide enough energy to function correctly or repair. Diseases like Scurvy (lack of vitamin C) and Beriberi (lack of Vitamin B1) are easily cured by addressing those individual nutrients but Mitochondrial disease/dysfunction is affected by many nutrient imbalances that affect many different cells and systems.

    These mitochondrial dysfunctions maybe at the heart(no pun intended) of most ‘Auto-immune’ disease. Weakened mitochondria are passed from Mother to child and therefore chronic disease is exacerbated with each generation unless action is taken to restore good, balanced nutrition and lessen the toxins in our environment. There are approximately 200 diseases confirmed or with strong scientific evidence for auto-immune origins. (reference Sarah Ballantyne PhD) If you have one you are known to be much more likely to get another – ever thought why?

    Damaged Mitochondria trigger an immune response much like an infection, this can induce inflammation that if untreated can further damage Mitochondria. This vicious cycle continually worsens Mitochondrial and immune function, which promotes the occurrence of chronic conditions and severe disease.

    Chronic Mitochondrial Disease

    Take Reiter’s Disease, not often referred to these days but I was aware of it because of my Ophthalmic nursing -this is an Auto-immune disease that presents as a reactive arthritis, inflammation of the eye, inflammation of the urethra and also the skin. It is thought to have a genetic predisposition (HLA-B27) and may also be connected to infection in the gut. My son had all of these plus lichen planus, a skin rash that also affects mucous membranes and Erythema nodosum, painful nodules that appear under the skin – usually on the shins. I mention this because it is one of the few cases where a pattern of inflammation affecting various sites in the body was linked to a possible infection in the gut and and also a genetic disposition. This is frequently now said of many other ‘Autoimmune’ conditions but they are not usually linked by a name or described as a syndrome.

    Look at some of the labels given to Chronic diseases that are frequently linked or progress to other parts of the body.

    CHRONIC FATIGUE SYNDROME * FIBROMYALGIA * LUPUS * HYPOTHYROIDISM/HASHIMOTOS * GRAVES DISEASE/ HYPERTHYROIDISM * DEPRESSION/ANXIETY * INSOMNIA * HEART DISEASE/ARRYTHMIAS * DIABETES * SKIN PROBLEMS * NEUROPATHY * DEMENTIA/ALZHEIMER’S

    What if these are all problems with Mitochondrial dysfunctions that have developed due to inherited weakness and the trigger that is infection/stress/poor nutrition/toxins that have pushed our mitochondria beyond normal recovery levels resulting mainly in inflammation and failure of systems. This is chronic mitochondrial disease.

    Acute Mitochondrial disease

    There are some diseases that present as acute and the patient quickly goes into organ failure. As an illustration lets look at a Marathon runner where even a young healthy person can induce this – training takes weeks/months and the body gradually adjusts to the extra demands but on the actual race day less is within the control of the runner. The stress levels will be much higher, maybe the day is too hot or too cold, maybe only water is drunk rather than isotonic fluids and the runner pushes themselves beyond their physical limit. I remember the photos of David Wyeth at the end of the London 2017 Marathon when another competitor virtually carried him across the line and he has said since that he regrets putting himself at risk. He was lucky, several athletes have died during or following Marathons or Triathlons and the cause is often said to be ‘not known’, ‘possibly dehydration’, ‘heat stoke’ or heart attack but what we are seeing is the mitochondria cannot supply the necessary energy demanded, cellular energy is acutely stressed and the muscles, heart and brain demand the most so collapse is imminent. In this situation, or any acute mitochondrial situation, what can be administered is nicknamed a Banana bag or rally pack that is a bag of I/V fluids containing vitamins and minerals. Typically this is a litre of normal saline with

    • Thiamine B1 100mgs,
    • Folic acid 1 mg
    • multivitamin ampule (mainly other B vitamins and Vit C)
    • Magnesium sulphate 3g

    The Magnesium helps stop spasm and cramps and is essential for Mitochondrial function. It is known that many of us are Magnesium deficient due to modern diet already so any extra stress put on the body can deplete it rapidly.

    If you are considering entering a Marathon or similar event then I would suggest taking supplements that support your mitochondrial energy and boost ATP.

    Essential nutrients for healthy Mitochondrial function.

    • Oxygen
    • B Vitamins (needed daily because water soluble and not stored)
    • Thiamine B1 is especially important, nicknamed the spark plug to energy, but often ignored!
    • Minerals – including Magnesium, Potassium, Manganese, Zinc, Copper, Selenium, Sulphur and iron
    • N-Acetyl Cysteine
    • N-Acetyl Carnitine
    • Alpha Lipoic Acid
    • Co-Enzyme Q10
    • Vitamin C
    • D-Ribose (used by the body to synthesise and support the energy pool- essential to cellular metabolism.

    Vegetarians and Vegans frequently do not get enough CoQ10, L-Carnitine or B12 plus other B vitamins because our primary source is meat.

    It is possible to nurture our Mitochondria by eating a nutrient rich diet, low in processed foods, low in toxins and inflammatory foods like sugar and processed grains. Our modern diet has drastically increased input of processed and natural carbohydrates and reduced our Omega-3 anti-inflammatory fats and natural saturated fats while increasing substantially the Omega-6 and trans-fats in cooking oils, processed foods and margarines. Oxidised Omega-6 oils (trans-fats) are known to damage DNA.

    A healthy ratio Omega-6 – Omega-3 is considered to be 1:1 – 4:1 but in a diet full of processed food, Take-outs and fried foods this can easily go to 30:1 Healthy fats for Omega-3 are oily fish, seafood and flaxseeds and then Omega-9 fats in olives, olive oil, avocados and avocado oil, walnuts and macadamia nuts that all have anti-inflammatory properties. Some Omega-6 fatty acids are also beneficial – CLA come from grass-fed meat and dairy and GLA comes from green vegetables or supplements like Evening Primrose oil or Borage oil. The conversion of Fatty acids to anti-inflammatory Prostaglandins in the body is dependant on Magnesium, Zinc, Vitamins B complex and C.

    Diet choices

    There are so many promoted diets out there that everyone gets confused (including Nutritionists).  The basic aim is, as above, to reduce inflammation by reducing Carbohydrates and especially sugar while increasing healthy high quality fats.  The Mediterranean Diet has always been considered a good starting point and certainly it contains far more good fats, fish and shell fish, and more nuts, fruit and salad than most other diets.  They tend to use the whole animal and cook on the bone more than we do, they drink more coffee, wine and use garlic a lot – all things I love! They also get plenty of Vitamin D from the sun and plenty of social interaction in a more relaxed lifestyle than many places.

    The Paleo and Paleo AIP Diets definitely convey many benefits to Mitochondrial health but I still developed new Hypothyroid symptoms while on it and certainly going too low on carbs can predispose you to this plus low B Vitamins from not eating cereals/grains.  I would advise people to supplement with certain Vitamins and avoid gravitating towards too many processed ‘gluten-free’ foods if you are avoiding gluten and dairy on any diet.

    After 6 months of intensive research and a lot of ‘Bio-hacking’ myself I came up with a diet and supplement regime that has improved most signs and symptoms and feelings of well-being. As I didn’t especially want to ‘name’ yet another new diet or join the ever expanding choice of new diet books (although royalties from a book would have been nice!) I searched for comprehensive research already out there that would support what I have found works.

    First there is The Mito Food Plan from the Institute of Functional Medicine – this is available free online and is a full guide with explanations that are easy to follow.

    Secondly, I had a Eureka moment when I discovered The Perfect Health Diet by Paul Jaminet Phd and Shou-Ching Jaminet Phd who back it up with plenty of research and good personal testimonies. It is a low to moderate carb(20%), high healthy fats (65%) and moderate protein (15%) diet. It is available as a book with all the scientific back up or the basic principles are available free online with a fantastic ‘Apple Plate’ graphic detailing what to eat and what to avoid – print it out and pin to your fridge or kitchen cupboard! I love the fact that it includes dark chocolate(full of Magnesium), coffee, nuts and wine, in moderation. Be open to varying the portions slightly – I personally feel I need more protein – and sometimes chocolate 🙂

    Supplements to nurture mitochondria

    I started with (a) Vitamin B1 (Thiamine) 100mg a day

    (b) BioCare  Methyl B Complex

    (c) CoQ10 100mg

    Vitamin D3 plus Vitamin K2 (to prevent calcium deposits)

    Food state Selenium

    Krill oil with EPA and DHA 500mg

    then I found

    BioCare Mitoguard  which contains a daily dose = (2 capsules) of

    Thiamine (B1) 100mg, Riboflavin(B2) 60mg, Niacin(B3)100mg, D-Ribose 1000mg, N-Acetyl Carnitine 200mg,         N-Acetyl Cysteine 100mg, Alpha Lipoic Acid 100mg, CoQ10 100mg, Korean Ginseng extract 40mg.

    so this replaced a, b and c above therefore not too many pills to take!

    I also bought some D-Ribose powder that I add to coconut milk yogurt most mornings and my energy both physical and mental has improved 10 fold.

    Summary

    My ‘Bio-hacking’ has resulted in 3 weeks on a Cruise where I actually lost 2lb despite eating plenty and drinking wine with my meal each night. My energy, mental clarity and general well-being has greatly improved. My resting pulse still drops below 45 and my blood pressure is low but my morning temperature has recovered from a dire 34C to a constant 36C – so a good indication of increased metabolism (Mitochondria) and my Peripheral Neuropathy has disappeared. The only symptoms to have not improved are pulse and Heart Arrhythmia and therefore I have an appointment with a Functional Medicine Doctor  to discuss starting on Natural Desiccated Thyroid treatment. Having been Hypothyroid for several years I know I should have sought treatment earlier but I at least know that I have optimised my thyroid production and Mitochondrial health – which I will continue to do. Hopefully other people will follow this regime to boost their Mitochondria and prevent or reverse chronic disease – whatever it’s origin.

    Taking responsibility for your own health is always a good step forward and I would love to hear from anyone in my comments section.

    I will update my progress in future posts.

    bodykind - supplements, beauty and wellbeing

     

  • Health/ Healthy Food/ Nutritional Medicine

    Warming Winter Soup in 20 mins.

    Warming Winter Soup

    At this busy time of year there is nothing better than a bowl of warming Winter Soup. Here is a recipe for one of my favourites. It is a healthy mix of vegetables that increase circulation, boost the Thyroid and help the body to detox – like a bowl of sunshine!

    CARROT, APPLE & GINGER SOUP

    4-5 carrots peeled and chopped

    1-3 apples cored and chopped

    thumb sized piece of raw ginger, peeled and chopped

    2 celery stalks chopped

    Add all to a large pan with a tablespoon of coconut oil and simmer for 5 mins. Add at least a pint of hot chicken stock and simmer for 10 mins. Season with sea salt and black pepper. Blitz  and serve. I like it with gluten free seeded toast. 🤗

    For more ideas check out my other posts

    Nutritious Comfort Food for Winter

    Lunchtime Low Carb High Healthy Fats Treat

    and Fabulous Easy Salads

    Enjoy!

  • Exclusion diet/ Healthy Food/ Leaky Gut/ Nutritional Medicine

    Confused by all the nutritional advice? What should you eat??

    Nutritional advice

    Are you confused by all the nutritional advice out there? It is hardly surprising! Nutritional science is moving at an unprecedented pace and much of what we were told in the past and even advised by our Doctors, has been proved to be wrong.

    Any diet given a name seems to be either praised or condemned by someone. Some are aimed at fast weight loss and others more recently at reversing conditions that we previously thought had no cure.

    Atkins/SouthBeach/Dash/Paleo/AIP/LowFodmap/LCHF/  Flat Belly/Slim-fast/Weight Watchers/Slimmers World/Clean/RealFood ……….

    The list goes on and on…  and these days Doctors and Nutritionist are talking much more about Personalised Healthcare and plans that suit the individual – not just the condition. After all, if you are overweight it might be due to diet, lifestyle, hormones, Digestive Problems, Thyroid function, Insulin Resistance etc. and the important thing is to get to the root cause.

    Functional Medicine

    The Functional Medicine approach is based on finding the root cause of your health problems and supporting normal healing by making individual diet and lifestyle choices. It is a system strongly backed by science, evidence and a belief that we all have an ability to heal ourselves and have less reliance on drugs. It is also a system of medicine that believes that health is not just the absence of disease but a state of vitality and mental and physical energy.

    See this article for more information

    What Nutritional advice would I give?

    Modern technology means we can be more aware of our health, our heart rate, quality of sleep, exercise levels, steps taken, energy burnt and we might be more aware of anything not right about our health. Monitoring people and treating the person, not the symptoms is the future of medicine.

    I believe that no one diet suits everyone. For health and vitality you need the most varied diet you are able to digest and you need to work to improve your digestion for the optimum benefit. To get this right we need to let go of any previous beliefs and become aware of what our individual bodies like and need to thrive. Science is telling us that a lot of processed food contains substances that are damaging our health and therefore the ‘trend’ is towards cooking and much more fresh food than has been common over the past few decades. Your diet should not cause inflammation in your body and stress to your immune system but modern processed food diets are proven to do so in a large percentage of the population.

    Canada has just bought out new Nutritional advice and food guidelines based on fresh food and they have a new food pyramid.

    This is based on eating healthy fats, low carbohydrates, plenty of vegetables and some fruit. Good nutritional advice compared to most Countries guidelines.

    In the UK the NHS promotes “The NHS Diet Plan – Science has a go at Diet Plans” – just the title makes me wince!  Out of date Nutritional advice. They are still promoting cereals, bread and wholewheat pasta as a source of fibre and as the bulk of the diet with the emphasis on low fat foods as in the Eatwell Guide which also stipulates vegetable oils and low fat spreads. Functional Medicine Practitioners have been trying to educate people away from these choices for years!

    I do not promote the Low Fodmap diet (often suggested for IBS) as this is one of the most restrictive diets to stick to and doesn’t address healing the digestive system first. No diet should be so restrictive as to take all joy out of eating. Many people that follow this diet might get some digestive relief but will almost certainly suffer from nutrient deficiencies if not carefully monitored and supplemented. Where possible I always favour real food over supplements.

    So what is out?

    • Calorie Counting
    • Low fat diets
    • Meal replacement drinks and Bars
    • Low salt (better to have sea salt than processed sodium salt)
    • Low Cholesterol diets
    • using only egg whites
    • artificial sweeteners
    • MSG
    • other processed food additives and colours
    • all day snacking (harms the normal digestive process)
    • Long exercise sessions (HIIT training was proved to more beneficial many years ago – research Loughborough Uni 2013)

    Conclusions

    If you are free from any digestive problems, achy joints, autoimmune disease, disrupted thyroid hormones, skin problems, heart or blood sugar problems then I would suggest that you look at incorporating more fresh foods into your diet, more healthy fats (natural saturated fats, meat, fish, butter, cheese, olive oil, olives, coconut oil, nuts and seeds), plenty of fresh vegetable and some fruit. As you increase natural fats into your diet you become hungry less often and you do not crave snacks or sweet foods as much. You may feel you eat more and feel more satisfied than previously. Cut out as much sugar and processed carbohydrates as you can  and drink in moderation (wine and occasional spirits but less mixers).

    If you have any of the health  issues listed above then I always recommend an Elimination Diet for 4 weeks and the addition of supplements to heal the digestive tract. Probiotics, L-Glutamine, omega 3 oils, Licorice extract, and possibly Silicogel or Aloe Vera until your gut doesn’t bloat or feel uncomfortable and your bowel movements are easy and regular. Following on by very careful reintroduction of individual foods to see if your body reacts to them. This is because the root cause of many of these conditions is a damaged digestive system that might have been caused by infection, stress, antibiotics or intolerance to certain foods. If you can find and afford a Nutritional Practitioner then it would be best to work with them. They may be able to do blood, urine and stool tests as well as allergy and sensitivity tests that may speed the process. It is easy to get confused when doing it by trial and error. I tried going gluten free several times over the years and always felt better initially but it wasn’t until I carried out a proper Elimination diet that I discovered I also had intolerance to Dairy, Soy and oranges! I personally favoured using the Paleo AIP diet initially but have since been able to expand my choice of foods to include rice, gluten free oats, nuts and seeds – all in moderation. That is why I use the terms Paleo Approach, Clean and Real food. No one single diet should define what you eat or restrict foods that you do not have a problem with.

    I have many posts on how to do this, which foods most often cause problems and with ideas for healthy foods  so that it is not about deprivation but about making choices that satisfy you and nourish your body, brain and immune system while giving you abundant energy and good sleep.

    My main tip is to learn to listen to your body. Every day your body will require different food depending on the weather, your activity, your emotional state…(that’s where the chocolate usually comes in)

    One day I might fancy a succulent salmon steak, one day lamb and bacon burger with guacamole and occasionally I fancy this…

           Gluten free seeded toast, baked beans and free range eggs with Celtic sea salt and black pepper.

    Variety is the spice of life:-)

     

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

    Proven Nutritional Remedies for Ageing

    ageing

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

    Our bodies slow down as we age,

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

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

    ….but here are a few more;

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

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

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

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

    Now the good news

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

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

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

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

    The Journey to a Healthier Old Age

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

    Collagen.

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

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

    Autoimmune disorders can also target Collagen.

    Increasing Collagen

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

    With food

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

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

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

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

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

    Supplements

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

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

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

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

    ageing

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

     

     

     

     

     

     

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

  • LCHF diet

    Lunchtime Low Carb High healthy Fats Treat

    Low Carb High healthy Fats treat

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

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

    Yum!

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

    Cooking time approximately 5 mins so no excuse…

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

  • Ketogenic diet

    Low Carb High Fat Basics

    LCHF_steak_and_veg_DhLICm

    Whether for weight loss or improving your General Health and reversing glucose intolerance these are the Low Carb High Fat basics.(LCHF diets) You lower your carb intake and you increase you intake of natural, healthy fats that will be used to create energy.

    Losing Weight on Low Carb. Avoiding carbs usually results in weight loss, without hunger. You work with your body by managing the Insulin reaction.

    How it works

    Weight loss is often simply thought of as a question of calories – eat less, and burn more, and you’ll lose weight. This is true in theory, but not very practically useful – as evidenced by a massive obesity epidemic during the period of belief in calories.

    The big problem with focusing on calories is that it ignores hunger. It ignores the body’s regulation of it’s fat stores. It ignores the fact that we do not eat calories, we eat food. And food is so much more than just calories. Some food (usually low carb) make you feel satisfied. Some food (like soda) just makes you even more hungry.

    Insulin

    The basic idea of low carb is to work with the body, instead of against it. Instead of wasting time and willpower by restricting calories, exercising and enduring hunger, we do something else. We make the body want to eat less, and allow itself to burn more of any excess.

    This is done by altering the hormonal balance. And one hormone above all others is fundamental to do this: the fat-storing hormone insulin.

    Lowering insulin increases fat burning, enables the release of stored body fat. Long-term this results in reduced hunger and even increased energy expenditure, even without exercise.

    Learn much more here:

    Weight Control – A Question of Calories or Insulin? – Dr. Andreas Eenfeldt12536:26

    via Low-Carb Benefits and How to Maximize Them – Diet Doctor

    Foods to Eat

    • Eggs
    • Meat – lamb, pork, beef, game, chicken and Turkey
    • Fish – especially oily fish
    • Shellfish
    • Dairy foods – butter, ghee, cream, cheese (if tolerated)
    • Nuts
    • Coconut Oil
    • Avocado
    • Olives and Olive Oil
    • all above ground Vegetables – broccoli, cauliflower, leafy greens, salads, herbs, cucumber, squash, mushrooms, peppers, small amounts of tomatoes (if tolerated)

    Foods Not to Eat

    • Pasta
    • Bread
    • Potatoes
    • Rice
    • Corn
    • Fries
    • Sugar
    • Sweets
    • Grains (any kind really)
    • Low fat products in general
    • Cookies
    • Beer… 

    After some time you will learn how to spot the carbs and it gets easier to avoid them. Have some healthy snacks with you – like some nuts and seeds or a smoothie with plenty of protein and fat so that you have something healthy if late with a meal or after exercising.

    How much fat you eat can vary depending on your goals. A ‘normal’ diet should not go lower than 30% of total calories in fat because you need fat to support cellular strength and provide fat soluble vitamins like Vitamin A, D and E. A LCHF diet can go from 50-80% of calories from Fat.

    How many carbs you eat will also vary from low (20g a day) to moderate (150g a day) depending on your activity levels. A LCHF diet at the lower end is a Ketogenic diet where you are getting most of your energy from Fats – to the higher end when you do not want to lose weight but maintain your current weight. If you are getting hungry you should increase the amount of fat and also protein NOT Carbs.

    If this sounds like something you would like to try then there is a two week Low Carb Challenge on dietdoctor.com below with a 19 page printable guide with recipes and shopping lists.

    How to Get Started on Low Carb

    The 2-Week Low-Carb Challenge

    Do you want effortless weight loss, vibrant health or mind-blowing diabetes reversal on low carb? Do you want the simplest way to get started – or to get back on track? Then this challenge is for you.

    Everything – including meal plans, shopping lists and everything else you need – is free. All you’ll need to buy is real food.

    The meal plan

    The meal plan is not only simple – you’ll only do real cooking once a day – but also delicious. And you can eat as much as you want, no calorie counting required!

    Here is some of the food you’ll get to feast on:

    That’s right – you’ll eat low-carb versions of burgers, pizza, lasagna, bacon & eggs… as much as you like – and you’ll lose weight. Just try it and you’ll see.

    via How to Get Started on Low Carb

    I now eat this way after completing an Elimination Diet and losing any extra pounds and I manage to keep my weight steady and my energy levels up. I have also improved my General Health and reduced all inflammation and pain from Autoimmune Disease.

    If you want more proof check out the 23 Studies on Low Carb and Low Fat Diets – Time to Retire The Fad  on AuthorityNutrition Website.

  • 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.

    Read More

  • Adrenal Fatigue/ Arthritis/ Autoimmune diseases/ Blood sugar management/ Cancer./ Chronic Fatigue Syndrome/ Detox Drinks - healthy drinking/ Energy/ Health/ Hyperthyroidism/ Hypothyroidism/ Mineral Depletion/ Nutritional Medicine/ Sizzling Minerals

    Optimum Health and Energy

    Minerals

    Do you exercise, eat a healthy diet and spend a lot on daily supplements but still feel there is something missing? Would you love to have Optimum health and energy? Wake refreshed? Have better digestion and more stable blood sugar? Plus Sports enthusiasts can improve performance, Prolong Endurance, increase stamina and have rapid recovery.

    Do you suffer from chronic health problems, stress, poor sleep, low blood sugar, Type II Diabetes, bloating, IBS or other digestive problems, allergies and intolerances, poor focus or memory, pains in muscles, legs or joints? Then that something that is missing is almost certainly Minerals. You need about 60 different minerals a day for the proper function of your

    • Immune System
    • Enzyme functions
    • Balancing of body pH
    • Cellular Health – mitochondrial health, oxygenation and energy

    Linus Pauling stated “you can trace every sickness, every disease and every ailment to a mineral deficiency” and yet the estimate is that we are only taking in 20-25 now even on a good diet with at least 5 a day fruit and vegetables. Nutritionists and Doctors seem to frequently ignore the importance of minerals and yet we have an epidemic of immune system problems and allergies in all ages, but especially children.

    A post on Magnesium Deficiency went viral and the media seems to concentrate on Calcium and the problems with calcium tablets but what about the 58+ other minerals? We need 7 Macro-minerals for bone, muscle, heart and brain function and fluid balance – Calcium, Magnesium, Phosphorus, Potassium, Sodium, Chloride and Sulphur All Trace minerals are incorporated into enzymes or hormones required in body processes. So here are just a few minerals and what they are necessary for. Read More

  • Nutritional Medicine/ Uncategorized

    SUPPLEMENTS for the IMMUNE SYSTEM

    Nutritional Supplements


    The Immune system is the body’s defense system against foreign substances such as micro-organisms -bacteria, fungi, viruses, parasites potentially toxic molecules like heavy metals, herbicides and pesticides or abnormal cells that have been changed or damaged and malignant cells.

    There is absolutely no doubt that our immune systems are overloaded to previously unimaginable levels due to chemicals, air pollution, polluted and genetically modified food, poor chemically altered water, drugs, chemicals added to processed food and drink, and chemicals in our home and personal care products. Over 80,000 chemicals have been produced since 1900. It falls to our immune system to try to convert these toxins into safe substances or transport them to places in the body where they may do less harm – like in fat tissue and organs. The more exposure you have the more your vitamin and mineral requirements will be increased. If you have also been eating a nutrient poor diet and drinking too many high sugar sodas or too much alcohol your body will soon let you know. Diabetes, Heart disease, Cancer are the common ones that most of us worry about. A healthy diet and some supplements like a good antioxidant, a multivitamin and a multi-mineral could definitely help as baseline prevention. Then when we become ill we often look for supplements that will boost our immune system further – there are a huge amount to choose from when you start reading about them you can convince yourself that you need them all! I will go through some of the more common ones and group them into three categories

    1. Strong antioxidants. – These are all good for anti-ageing, and effective immune system support.

    Ginkgo Biloba, Quercetin, Alpha Lipoic Acid, Coenzyme Q10, Resveratrol, grape seed extract, Pine bark extract, Vitamins E and C (take care if you are on blood thinning drugs), Beta-carotene(some evidence to show that you shouldn’t take this if you are a smoker or have lung cancer) Glutathione, Zinc and Selenium.

    2. Immune system modulating supplements – and anti-inflammatory’s –these are good to take if you have an autoimmune disease where the immune system is confused and over-reacting in a way that harms normal tissue as well as foreign tissue.You need to boost the bodies detoxing capabilities rather than stimulate the immune system further.

    Vitamin D, Licorice Root, Astragalus, Ashwaganda, Siberian Ginseng, Boswellia, Devil’s Claw, Aloe Vera,Omega 3 oils like Krill or green-lipped muscle, Maca Root.

    3. Immune Stimulating Supplements – best avoided if you have an autoimmune problem as they can make you worse or have a flare up of the condition. Brilliant if you have cancer or are recovering from cancer treatment and have low white blood cells.

    Echinacea Purpura, Chlorella and Spirulina (according to WebMD) Cat’s Claw, Panax Ginseng, Willowbark, Beta Glucans, extracts in alcohol of maitake, Reishi and shiitake mushrooms.

    Please add comments if you have tried any of these supplements and found them to be helpful or to have had an adverse effect on your condition.

    I personally recommend Bodykind for quality supplements and safer toiletries and they have free delivery. Click on link below.

    Click here to visit bodykind

  • Chronic Fatigue Syndrome/ Nutritional Medicine

    SUPER-FOODS for ENERGY and VITALITY

    Superfoods for energy and vitality

    When you have completed the Detox you should feel energised as your body systems are able to function more efficiently but now is the time to add in more Super-foods for energy and vitality that will improve your nutrition and nourish your body. When you omit foods from your diet it is vital that you substitute other foods that provide the same nutrients so that you don’t become deficient.

    Wheat and wholegrain wheat products and cereals usually contain a variety of the B group of vitamins, iron, potassium, iodine and calcium so if you eliminate grains from your diet you need to eat enough of the foods that supply these nutrients and on a daily basis because the Vitamin group of vitamins are water soluble, not stored in the body and depleted by stress. If your gut bacteria levels are good you also manufacture Vitamin B in the body, especially the ones that are capable of repairing DNA and even killing cancer cells, biotin, folic acid and B12. Vitamin B is essential for a healthy nervous system, good mental function and mood, for food digestion, metabolism and energy and for keeping levels of homocysteine low and preventing heart attacks and strokes. Foods that contain good levels of Vitamin B and iron are meats – with more in red meat like grass fed beef, venison, rabbit; organ meat – liver, kidney and heart; eggs; bacon; yeast extract; dried seaweed; sardines; Herring; anchovies; scallops; prawns salmon;skate;mackerel; shiitake mushrooms; sunflower seeds; nuts; brown rice and dark green leafy vegetables like Kale, chard, spinach, Spring greens and cabbage.

    If you omit Dairy foods then it is fat soluble vitamins like vitamin D and Calcium that you will need to replace. Vitamin D is in oily fish; fish roe; eggs; Ghee, added to most margarines and oil based spreads and it is made by the body when exposed to sunlight. Calcium is found in Almond milk and butter; other nut milks and their butters; leafy green vegetables; salmon, sardines, whitebait, prawns; sesame seeds; Poppy seeds; Harricot beans; chick peas; Nori and Kombu seaweed; figs; Herbs; root vegetables and broccoli.

    The easiest way of upping your nutrition is to add a few smoothies a week. My personal favourites are mixtures of almond or coconut milk with fresh fruit, fresh ginger or cinnamon and almond butter. I love some of the ideas for smoothies on Kira Westwick’s Blog and she even converted me to green smoothies by saying that you should make them light and refreshing and not “creamy” and by going for greens that are typically eaten raw like cucumber, celery, herbs and sprouts and add ice to keep them super fresh. In the Winter try adding  plenty of nutritious foods into soups. My favourite is pumpkin and butternut squash with roasted garlic topped with crispy bacon pieces and toasted pumpkin seeds in a little olive oil….yummy!

    I think all of these foods are Super-foods because they supply us with high levels of nutrients and energy. In addition to these you should add Coconut oil and butter, coconut milk, pure coconut yogurt; garlic; ginger; cinnamon, turmeric, olive oil, green tea, spice teas, Spring water, mushrooms, bell peppers, Avocado, lemons and limes, Strawberries, raspberries, blueberries, blackberries, dark cherries, grapes and the occasional glass of red wine with some raw, dark chocolate!

    I feel great just writing all these Super-foods down 😉