Sleep deprivation is thought to cost the UK economy over £40bn a year in lost productivity in the workplace (source: smallbusiness.co.uk). Friday 15^th March is World Sleep Day and a good time to be reminded why a good night’s rest is so important.

Everyone needs a different amount, but they key is to ensure sleep patterns are regular, uninterrupted and leave you feeling refreshed and raring to go on waking.

Whilst asleep we commit new information and experiences to memory, and this is also the time when our body kicks our immune system into healing and repair mode. Our brain temporarily cools and our stress hormone production is reduced, giving our adrenal glands a much-needed rest.

Waking rested and recharged can temper mood and emotions; helping us cope more effectively with anything stressful thrown at us during the day. It can also improve with concentration, learning new skills, and with creativity and decision making.

The true cost of sleep deprivation can, however, be far-reaching; and not just at work. We all know the effects of jetlag after a long-haul flight, or ongoing fatigue whilst working long hours or shift patterns, with the resulting struggle to function well after a disturbed night. More often than not, this can leave us run down and can lead to at the very least, low level illness such as coughs, colds and infections.

All hormones will take a hit to some extent when the sleep debt racks up (think adrenal stress, thyroid dysfunction and reproductive problems), but our digestive hormones in particular can suffer. A lack of sleep can severely disrupt appetite regulation and lead to overeating and associated medical conditions such as Type 2 Diabetes and obesity. More worryingly, it is thought to leave us more susceptible to a number of chronic conditions associated with a compromised immune system including chronic inflammation, Alzheimer’s Disease and even cancer.

So what can you do to improve your sleep patterns?

• Switch off any stimulating media or electronic devices well before bed time. This gives the brain a chance to relax away from artificial stimulation. Use an old-style alarm clock to wake you, and not your phone!
• Look carefully at diet and nutrition. Some foods help produce hormones such as melatonin which encourage a state of sleep; whilst others (such as sugar, caffeine, alcohol) have the reverse effect. Eating and drinking the right things at the right time of day can make a significant difference.
• Check your bedroom is the correct temperature; not too hot and not too cold, and make sure it is fully dark at bedtime. Natural light tricks the brain into thinking we should be awake by releasing cortisol (our waking hormone), and suppressing melatonin (our sleep hormone).
• A warm bath with Epsom salts before bed can be really beneficial. The magnesium sulphate in these is absorbed through the skin and aids relaxation. You don’t need to necessarily buy expensive bath salts; basic Epsom salt crystals will do the trick and you can add some lavender drops for even more relaxation.
• Chamomile tea or a milk based drink is also great at bedtime.

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Flippant as it may sound, Brexit is making us anxious; breeding uncertainty around job security, savings and investments, the economy – and so much more.

Stress is one of the biggest killers in modern society, and also one of the most common contributors to symptoms I see all too often in clinic. Whether its waking in the early hours with a buzzing mind, digestive issues,  palpitations and sweats, or mood swings and anxiety; these are all symptomatic of hormones in overdrive, designed to help us with ‘fight and flight’ survival, but in reality making us sick. Ironic, considering one of the promises of Brexit!

We can’t necessarily make all the stress go away, but we can support our health and sanity with some simple dietary and lifestyle changes to help balance our stress hormones and build some resilience against day to day uncertainty.

Key things to focus on are:

• Sleep! A good night’s rest gives our body time to heal, repair and reset, and helps deal with the challenges of the days ahead.
• Exercise: Even a gentle walk is fine. Physical exercise, particularly outside in the fresh air, can really help support the adrenal glands (a vital part of the fight and flight stress response), as well as boosting happy hormones to improve mood and make the world feel like a less daunting place.
• R&R:  Turn off the news and take time out away from day to day stressors. A laugh with friends, a relaxing bath, a good book, a massage, a wander along the beach – in fact anything which takes your mind off your worries is the best remedy.
• And of course; your food choices. When stressed, the primal urge is to reach for carbs, sweets or alcohol, but this will only make things worse. Increasing the amount of simple un-processed and fresh ingredients you eat will support and nourish your adrenal glands and help keep those digestive juices flowing. 

A bit of anxiety may seem like a frivolous reason to ask for support, but it could be a health-saver.

Contact me  or come along to one of my free Taster Sessions on 1st and 2nd March if you need any support.

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Is there something bothering you about your health that really needs investigating? That pain in your gut that just won’t go away? It’s making your life a misery and you can’t work out what’s causing it! The stress and anxiety; or hideous night sweats waking you up in the early hours? Those stubborn extra pounds lingering from Christmas which just won’t shift?

It’s in the back of your mind  but hasn’t quite hit the top of your ‘To Do’ list; maybe because you can’t quite bring yourself to bother your GP, and you hope it will sort itself out; but chances are that whatever it is will just get worse. 

I help my clients investigate not just what is going on, but more importantly, WHY. Clients rarely have one thing they are dealing with; but by establishing the links between lifestyle, behaviour and diet, we can do a bit of detective work together to unravel the causes and then make a plan to address them.

Why not take the bull by the horns, make a call and see if it’s something I can help with? Investing in your health is the most valuable long-term investment you can make.

Check my News and Events page for upcoming free mini taster sessions.

 

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Its six weeks since you made those cast iron New Year resolutions about eating better and getting healthier, and I would lay bets that most have been well and truly broken. To top it all, it’s cold and miserable out there; winter bugs are everywhere, and there’s little incentive to restrict food or get outside and exercise. So why is it such a battle?

Winter is a time when food would have been scarce for our ancestors, and they would have therefore eaten more calorie-dense foods to fatten up and store energy to survive. Something we still tend to do! At the same time, sunlight is in less abundance meaning we produce less serotonin – our ‘feel good’ hormone,  it is therefore understandable that in winter we crave carbohydrates to give us both a quick fix mood boost and nutrient-dense nourishment. Post-Christmas we have also generally snacked and overindulged, and this is likely to have changed our eating habits – and those new bad habits need kicking into touch!

Comfort carbohydrates tend to be high is sugar, and sugar messes with the digestive and adrenal hormones; in particular insulin and cortisol. Together these can have a hugely negative impact on our digestive function, blood sugar, mood control, and healing mechanisms. Comfort eating (and drinking) may feel like a great short-term solution, but a diet lacking in essential nutrients puts the body under even more stress, leaving us struggling to digest, heal and repair, and a vicious cycle of poor sleep, low energy, digestive discomfort and then weight gain kick in – which can make us feel, well frankly, overwhelmed. Melancholy follows, the cravings start again and so the cycle is repeated.

Working to balance these hormones is the first step to breaking out of this seemingly relentless cycle and creating some new healthy eating habits for the year ahead. Tweaking what we eat (and when) can really help balance with digestion, sleep and energy.

To get you started, my two favourite go-to winter comfort eating suggestions would be:

• One pot dishes. Experiment with meat-based or vegetable stews, fish pie, Chilli con Carne, Shepherd’s Pie, and roasted vegetable bakes. Fill them with greens, coloured vegetables and herbs to add tasty and filling nutrients in the form of healthy carbohydrates for an energy and good mood boost. Olive Magazine online has some good ideas to get you started.
• Soups: quick, cheap, delicious and so easy to make. There are endless recipes online, but all you need to do is combine leftover vegetables with stock and herbs. Add lentils, or other pulses for additional protein and to make them more satisfying, blend and indulge! If you go for shop-bought options, just keep an eye on sugar content; and add your own vegetable leftovers or grains and pulses to mix them up a bit. Try BBC Good Food for inspiration.

 

For both you can make more than you need and freeze leftovers for another rainy day.

 

If your failed resolutions have left you feeling down in the dumps, and you need help getting back on track, contact me for a no-obligation chat.

 

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Next time someone asks you ‘How are you?’, when you respond ‘I’m fine’, do you really mean it? Much of the time we muddle along feeling ok, but honestly not so great. Perhaps just a bit tired and lacking in energy; maybe with a dodgy tummy, or an annoying cold which won’t go away, perhaps a little heavier than feels comfortable, or even struggling to gain weight; or sometimes something more serious which we push to the back of our mind because we are just too busy (or scared) to deal with it.

We are what we eat – literally; so everything we put in our mouth contributes to our wellbeing. If we feed ourselves rubbish foods devoid of any nutrient value, the chances are that our body and mind will respond by malfunctioning and eventually grinding to a halt – a bit like a car after giving it the wrong fuel. The human body is an incredibly clever and complex machine, which works hard to keep itself in good shape, and has amazing built in systems to function well, heal and repair. But  we can be its worst enemy, and it needs our help.

The proteins, carbohydrates, fats and fluids we eat and drink all play a vital role in creating energy, helping us sleep, supporting the immune system, nourishing our hormones and helping us digest and absorb our food properly. When we are lacking in these vital nutrients, we are denying our body the tools to do its job. When we overload with poor quality foods, we put undue stress on the body and it battles to keep everything in order.

As a nutritional therapist, I work with my clients to look at the whole picture, to explore not just what is going wrong, but more importantly, why. We don’t just look at diet, but everything going on around them in their day to day work and family life to identify potential stresses and challenges. In this way we can work together to address the underlying causes, come up with a simple and realistic plan which is tailored to fit around work, family, and all the things which keep us busy.

During a nutrition consultation, we work through a health and lifestyle questionnaire and food diary which I ask clients to complete in advance. We then discuss food likes and dislikes (after all, no one is going to stick to a plan filled with foods they hate!) We agree simple food swaps, meal ideas and recipes, and I can help with suggestions about where to shop, and how to navigate special occasions and eating out. If food intolerances or special diets are a challenge, we can also explore ways of making life easier around these. You would be astonished how simple changes can make a huge difference; a few swaps and tweaks can quickly remove whatever is doing harm or replace what is lacking. 

Just imagine next time you are asked ‘How are you?’ if you can honestly reply ‘You know what? I’m feeling amazing!

If you have a niggling health worry and would like to find out how I can help support you towards feeling amazing, contact me for a no-obligation chat.

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At a time when the NHS is in crisis, it is staggering to think that the cost of treating Type 2 Diabetes (and its complications) is estimated to be more than £12bn per year. At present it is thought that around 1 in 16 of the UK population has Diabetes (diagnosed, or undiagnosed) and this number has doubled in the last 20 years.

So what is Diabetes?

Diabetes is a medical condition characterised by high levels of glucose (sugar) in the blood stream. It is caused by either the immune system attacking the insulin-producing cells in the pancreas (Type 1), or the body’s cells not being able to react to, and deal with, high levels of sugar in the blood (Type 2). Type 1 is an auto-immune condition which is non-reversible, typically managed through careful monitoring and regular medication, and tends to be identified at a young age.  Type 2 is more often diet and lifestyle related, and the good news is that small changes in these areas can have a significant positive impact.

Why is blood sugar balance so important?

Carbohydrates in our diet are broken down into simple sugar molecules when we digest our food. These sugar molecules enter the blood stream and give us a source of energy for our body and brain. The body is a clever beast, and it understands that sugar levels need to be stable. Too much in the bloodstream is harmful and can cause tissue damage; too little and we are deprived of the energy source we need to function and survive. We therefore have our own in-built mechanism to regulate this, which is where the pancreas and its hormones come into the story.

When we eat, and sugar enters our blood stream, our pancreas releases the hormone insulin, which then travels to the bloodstream and carries the sugar molecules away to safety, storing them in cells as fat (glycogen). When blood sugar levels dip too low, the brain signals the pancreas to release a hormone called glucagon, which breaks the glycogen stores, converts them back to glucose, and carries it back to the bloodstream to give us energy we are craving. We therefore create our own in-built larder to store and release energy.

This worked perfectly back when we evolved and had irregular access to food, but modern living has now thrown a huge spanner in the works, and is creating a health crisis. Our 24 hour access to meals and snacks means we are overdosing on the sugar, storing it as fat, and then overdosing again before our body has the chance to break down and use what we have stored. This has a number of implications for our health; we are gaining weight at an alarming rate, and we are damaging our blood sugar regulation by over stressing it.

The insulin demand to deal with more and more sugar becomes ever urgent, the body tissues receiving the insulin tire and eventually fail; a situation known as insulin resistance. Blood sugar levels then rise and the body is in severe danger, resulting in diabetes and associated health complications such as damage to the nerve endings in the eyes, kidneys and extremities. When uncontrolled this can result in blindness, kidney failure, amputations, and eventually death.

That’s the doom and gloom bit over. How can you find out if you are at risk; and more importantly, what can you do about it?

 Look out for symptoms associated with Pre-Diabetes and Diabetes, such as:  

Fluctuating energy and slumps; particularly after eating

Mood swings, irritability and depression

Cravings; particularly for sugary and junk food

Frequent trips to the toilet; excessive thirst

Headaches, shakiness or dizziness

Difficulty sleeping or poor concentration

Weight gain – in particular around the waist

Make small but important changes to your diet

Foods to include:

• ‘Break the Fast’. Start the day with a good breakfast to kick start your metabolism. Low sugar muesli or porridge with nuts, seeds and live yoghurt are ideal. Add cinnamon, which can help regulate insulin and reduce sugar cravings.
• Combine complex carbohydrates (brown rice, lentils, pulses, oats) with lean proteins, such as fish, chicken, eggs or beans. Protein takes longer for the body to break down, so will slow the release of the sugar into the bloodstream.
• Eat small, frequent snacks every 2-3 hours throughout the day; e.g. in between meals, eat an apple with a handful of nuts or seeds; hummous on Ryvita or with raw vegetables such as carrot sticks. Fibre in fruit and vegetables also helps to slow the release of the sugar.
• Eat healthy fats such as oily fish (salmon, sardines, mackerel, tuna), flax or hemp seeds, walnuts (all omega 3 essential fats) or olive oil drizzled on your vegetables. Seeds can be ground onto muesli or eaten as snacks.  
• Eat your greens; in fact all vegetables. They are rich not only in slow releasing carbohydrates, but also plenty of other nutrients to keep you healthy.

 Foods to avoid:

• Avoid alcohol – it is full of sugar, with little nutritional value, and not only quickly converts to fat, but also depletes B vitamins which are essential for energy metabolism.
• Avoid processed foods ie cakes, sweets, chocolate, cakes, crisps and biscuits.
• Switch from white bread, rice and pasta to brown alternatives. These will release sugar more slowly into the blood stream and keep you feeling full for longer.
• Never skip meals! This creates a rollercoaster of blood sugar levels.

Stress has a similar impact on insulin release as sugar, so  find ways to relax with some nurturing activities such as meditation, yoga or pilates. Moderate exercise can also help enormously with glucose and insulin regulation, and also weight management, so keep moving and factor in at least a daily walk.

For more information visit Diabetes UK’s website and look out for Diabetes Awareness Week from 11-17 June.

If you are struggling with any of the symptoms above, or are worried about the amount of sugar in your diet, feel free to contact me  for a chat.

 

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Eye Health is something we often neglect, but can become problematic as we age, with increased risk of developing failing vision, cataracts and Age Related Macular Degeneration (AMD) into old age. A poor diet can put your sight at risk, yet awareness of the link between diet and good eye health is low and a recent survey found sixty per cent of people living in the UK had no idea that what they eat can affect the health of their eyes.

Vitamins, minerals and carotenoids, found in many fruits, vegetables and other wholesome foods, can help protect your sight and keep your eyes healthy.

Here are just some of the foods that are rich in eye-friendly nutrients:

Oily fish such as salmon, sardines, mackerel, herring and tuna are excellent sources of DHA, and Omega-3 fatty acids. These provide structural support to cell membranes, help reduce inflammation in cells and arteries, and may be beneficial for dry eyes, and the maintenance of general eye health. Research has shown that eating just one portion of fish a week may reduce your risk of developing age-related macular degeneration (AMD); the UK’s leading cause of blindness, up to 40%. Two to three portions would be ideal.

Whole grains and avocados are rich in zinc and Vitamin B. Deficiency in B Vitamins can increase your risk of cataracts and retinopathy.

Blueberries and grapes contain anthocyanins, which may help improve night vision.

Green leafy vegetables; spinach or kale, for example, are rich in carotenoids, especially lutein and zeaxanthin. Lutein, meso-zeaxanthin and zeaxanthin form a yellow pigment that helps protect the macula, a tiny yellow spot in your retina, from excessive sun damage by acting as a natural sunblock. Click here for my tasty kale wrap recipe.

Garlic, onions, shallots and capers are rich in sulphur, which is necessary for the production of glutathione; an important antioxidant required to help maintain healthy sight.

Eggs are rich in cysteine, sulphur, lecithin, amino acids and lutein. Sulphur may also help protect the lens of the eye from cataracts.

Papaya is a good source of beta carotene which can help to prevent free radical damage inside the eye.

Vitamin E rich foods (sunflower & pumpkin seeds; almonds, sweet potato, eggs, avocado, beans, peanuts, wheat germ) include natural anti- inflammatory agents. Vitamin E is important for the maintenance of good eye health. Unfortunately today’s busy lifestyles mean many people miss out on essential nutrients provided by a healthy diet so taking supplements may beneficial.

If you are worried about your eye health, or have a history of eye disease in the family, please contact me for more support around your diet, and advice on nutritional supplements you can explore.

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With temperatures soaring over recent days, staying hydrated has been more important than ever; not only for comfort but to support a range of vital bodily functions.

Around 70% of our body is made up of water (including our brain), and it has a multitude of roles for our health and wellbeing. Water hydrates our cells, helps removes toxins and waste materials, helps lubricate joints, keeps our kidneys working efficiently, supports digestion by transporting nutrients, and supports critical chemical processes in our metabolism. It is also important for concentration and mood – in fact just a 2% drop in water can reduce our mental and physical performance by up to 20%, and when it’s hot we lose that water through our urine, stools, lungs and over 2 million sweat glands in our skin.

So how much should we be drinking? On a normal day around 2 litres or 6 large glasses – sipped gradually throughout the day. Herbal teas can count towards this but not caffeinated drinks such as tea, coffee or fizzy drinks. When hot or exercising this should be increased, but you can easily check how hydrated you are by checking the colour of your urine, which should be pale and straw coloured. Remember; once you are thirsty you are already dehydrated!

Top tips for staying cool in the heat

• Drink water away from mealtimes since water can dilute digestive juices.
• To make water more interesting, slice lemons, limes or oranges and put in a jug to make a naturally infused flavoured water. These add Vitamin C to your diet as well and help stimulate your liver to help you detox naturally.
• Make your own ice lollies with simple lolly molds filled with flavoured water.
• Eat fruits and vegetables high in water content such as watermelon, iceberg lettuce, tomatoes, celery, radishes and berries.
• Chilled soups can also be refreshing when the weather is hot. Look online for ideas using mint, cucumber or even peas and lettuce with crushed ice. 
• Buy a simple carbon water filter to help purify your tap water. 

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This week there has been much written in the press about mental health, but something which is less touched on is a SAD; temporary condition which affects millions of people worldwide throughout the winter months.

SAD, or Seasonal Affective Disorder, is a condition which can have a profound effect on mood, and mental health from late autumn until the spring. Symptoms can include tearfulness, stress and anxiety, lack of concentration, irritability, feelings of low-esteem and worthlessness and general despair, and in severe cases sufferers can feel suicidal. A lack of sleep can often be a major issue, and it can also influence appetite, immunity and production of feel good hormones such as serotonin, which help us feel positive and motivated.

The main cause is the lack of sunlight, which causes the brain to produce more melatonin; a hormone which helps us sleep at night. Melatonin production is triggered by the brain as darkness sets in, and then cortisol is produced as daylight emerges to help us feel awake and active, so longer darker days can cause hormone imbalance which can impact on many facets of our well being. This hormone shift can encourage comfort eating and binging, blood sugar imbalance leading to mood swings, and weight gain. Another side effect can be an impaired immune system, which can explain why we are so susceptible to colds and flu at this time of year.

So what can you do to beat the winter blues?

• Help support your gut health by cutting back on sugary foods such as refined carbohydrates (cakes, biscuits, pasta, bread and potatoes), and foods we tend to be more intolerant to such as wheat and dairy. Switch white rice and bread for brown rice, grains and wheat germ. Sweet potatoes are a filling and good alternative to white varieties.
• Reduce stimulants; caffeine, alcohol and chocolate might offer a quick fix when you need a pick me up, but they can trigger cravings and play havoc with your blood sugar levels and brain function in the longer run.
• Increase your fruit and vegetable portions to boost your vitamin and mineral intake to support your immune system.
• Eggs are the perfect winter fast food. Plenty of ways to cook them; they are cheap, nutritious and rich in Vitamin D and choline and which supports the brain.
• Essential fats are vital for your brain function so include oily fish, nuts and seeds and olive oil.
• Look for foods that will help you produce serotonin. Turkey, chicken, fish, avocados, bananas and beans will help. These are also rich in Vitamin D to help make up for lack of sunlight.
• Get outside in the daylight as much as you can. Take time at lunchtime to leave your desk and go for a walk. If that’s isn’t feasible, look for daylight bulbs to use in your office or home.

Finally, comfort eating is fine if you choose the right options. One pot dishes such as bean and vegetable stews, shepherds pies, fish pies, or curries will give you nutritious filling meals to keep you going until the days start getting much longer!

So, if your friends, family or colleagues are grumpy and irritable this winter, a good place to start is with their diet. After all, as Paul Theroux once wrote “Winter is a season of recovery and preparation.”

 

 

 

 

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Do you know your Metabolic Age?

 Whilst bathroom scales can be a useful indicator of your health and wellbeing, they don’t necessarily tell the whole story. Most people know roughly what they weigh, but how many know their Metabolic Age, and the importance of that for their health?

In clinic, and particularly with my weight management clients, body composition scales are a far more useful tool for tracking progress and achievement. They can quickly give an overview of different health markers including fat mass and fat percentage, muscle mass, hydration levels and Base Metabolic Rate (or BMR; ie the amount of calories your body needs to function at rest). They also show levels of visceral fat; the dangerous sort stored around vital organs which isnt always apparent from the outside.

Lean muscle mass is an important part of the equation since it demands more energy of the body than fat to function; so doing some physical exercise and building lean muscle helps keep the body engine working and can help burn off the fat more quickly.

If a client is following a programme including exercise, and sees slow progress in the pounds coming off, it is helpful for motivation to be able to demonstrate muscle mass increases (and then a corresponding drop in fat percentage), which might not immediately translate into net weight loss. Toning and reducing the inches can just as easily get you back into those jeans. It is also a great incentive to be told your body thinks it’s years younger than your chronological age!

If your Metabolic Age is older than you are, it might be time to make some simple lifestyle changes! If you want to find out, I will have my Tanita body composition scales at my free nutrition workshop next Thursday (22^nd January) in Hove. Come along and find out how you shape up. Click here on Events for more information.

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The majority of us start the New Year resolving to lose weight and kick bad habits from Christmas over-indulgences. Two weeks in and the majority have almost certainly given up by now. Why?

There’s the temptation to eat up the leftovers, a few straggling parties we couldn’t fit in before Christmas, and the stresses of going back to work in the New Year; not to mention lousy weather which makes us reach for the comfort foods. Crash diets and drastic eating plans can also mess up the metabolism and make it harder to stick to a sensible eating routine. Far better to make small sustainable changes which then become part of a new habit rather than raise unrealistic expectations and feel like a failure when they don’t work.

Patience really does pay off! By just cutting 500 calories out of your food choices each day (or burning 500 extra by walking further or moving around more), that’s 1lb a week which could be nearly 2 stone by the time you need to fit into your summer wardrobe. More importantly, pay attention to your sugar intake as well – not just from sweets and chocolate but bread, pasta, potatoes and alcohol; all of which metabolise to sugar which, if we don’t burn off,  we readily store as fat.

By mid January, the mince pies and chocolates will be gone, and normal routines are starting to kick back in again so there’s far more chance of sticking to a new and more nourishing eating programme.

Here are a few tips:

• Serve yourself smaller portions – or use smaller plates for your main meal. Side plates work well if you put the protein (meat, fish or grains) on one and the vegetables or salad on the other.
• Resolve to drink more water to help your digestive system. At least 6 large glasses (2 litres a day) is ideal
• Keep a food diary – you will be amazed what you are eating without thinking. Even better, take a photo of each meal on your smart phone for indisputable photographic evidence.
• Avoid thinking about ‘losing weight’. If we lose something normally the impetus is to find it again…which is why so many ‘diets’ fail!

This month I will be running two free workshops to explore the difference between well known diets to understand the pro’s and con’s of each; and another on the myths are realities behind detoxing, and how to undertake a healthy detox to kick start your new regime and improve your overall health. Click here or on my events link for more information. The are free to attend but please do RSVP so I know you are coming.

 

 

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Is there anything dangerous lurking in your fridge, and could it be seriously harming your family’s health?

It was revealed by the Food Standards Agency in 2012 that there are over a million cases of food poisoning each year, 20,000 hospitalisations and 500 deaths. This is largely due to the way we store our foods, resulting in growth of bacteria, viruses, and parasites which can pose a serious threat particularly to pregnant and breast feeding women, young children, the elderly, and anyone with impaired immunity.

The good news is that up to 25% of the outbreaks can be prevented with safer practices in the home.

Modern day refrigerators, however, only really became a household kitchen appliance after the Second World War and this modern technology has undoubtedly changed our cooking and eating habits, but not necessarily always for the better!

When pre-technology families relied on ice boxes and snow packed pits to keep their food cold, space was a luxury they seldom had and any available was used for vital staples such as meat, milk and butter. Other foods were preserved using methods such as salting, smoking, spicing, pickling and drying. Seasonal eating was embedded in their lives with fruits and vegetables, by necessity, grown and bought locally.

The arrival of kitchen refrigeration has been a mixed blessing. It introduced the concept of ready meals and pre-prepared foods which many see as a step backwards from healthy eating, but has also allowed us the opportunity to store more luxury foods and to buy and store more exotic and even foreign produce; so arguably whilst home cooking has declined in many homes, and wastage has become an issue, some have been able to embrace more exciting and challenging ingredients.

Safe storage, however, remains paramount, and the temptation is to overstock the fridge, seriously risking cross-contamination and poor air circulation which prevents the fridge from holding its optimum temperature. This can quickly encourage the multiplication of bacteria which can result in unpleasant and potentially life-threatening food poisoning,

Check out your fridge and see if you are cleaning, storing and separating your foods correctly!

GENERAL ADVICE

• Clean your fridge regularly (ideally weekly) with warm water and mild bleach to prevent mould and bacteria spreading
• Keep your fridge at or below 5 degrees centigrade – you can buy cheap thermometers which allow you to check this.
• Monitor Use By dates. Sell By dates are less important – these are generally a tool for supermarket stock taking rather than a safety tool guideline.
• If you have a power cut, fridge contents can remain safe for up to 2 hours, as long as the door remains closed. After that time, check to see whether the food is still cold. When in doubt, throw it away!

SO WHERE SHOULD EVERYTHING BE STORED?

TOP SHELF

• Dairy, yoghurts, cream and other ready to eat foods

MIDDLE SHELVES

• Cooked meats, leftovers and packaged foods

BOTTOM SHELF

• Raw meat, poultry and fish should be placed covered and in sealed containers

CHILLER DRAWERS

• Salads, fruits and vegetables then go in the bottom drawers

JARS

• Unopened they are fine, but once opened it is advisable to store these inside the fridge

CANS

• Never store opened cans in your fridge. The metal in cans can contaminate the food within, so remove contents to sealed bag or container

EGGS

• Opinion is divided on this one, but when storing eggs in the fridge, it is best to keep them in their egg box and store them on either the top or middle shelf. Most egg racks are on the back of the door, which is an alternative, but is subject to greater temperature variation when the door is opened and closed; and when taking eggs out of the box you can sometimes lose information about use by dates.
•  If you prefer to store eggs out of the fridge, make sure they are at a temperature of c 20 degrees centigrade or below; and if they have been refrigerated, bring them out and up to room temperature before cooking.

Used well and safely, fridges are a valuable solution to busy modern lives, enabling us to stock up on fresh fruits and vegetables which are such an important part of our healthy diet; or to batch cook and store healthy home made meals.

Check yours now!

 

 

 

 

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Christmas is a time when we are all faced with tempting foods and snacks we don’t regularly eat throughout the rest of the year; however there are ways of enjoying the festive fare, making tasty choices but without compromising your healthy eating intentions!

Many of the choices available to us at this time of year can be intrinsically healthy – it’s all about knowing what to choose and what to side step.

Partying

Before you go out, have a small nutritious snack such as an oak cake spread with hummus or a nut butter. This will help balance your blood sugar, line your stomach and encourage you to make better choices when presented with canapés and snacks.

You can always say no – just because the food is being offered, you don’t need to feel obliged to eat it!

Move away from the buffet! Too tempting to nibble unconsciously, so stay away and avoid grazing.

Alternate your drinks with a glass of water. This will help you stay hydrated and satisfy your thirst. Lime soda can be a good option – in a tumbler it looks like a G&T so stops other nagging you for having a non alcoholic rest.

Portion Sizes – Watch out for excessive portion sizes around Christmas; reduce the amount of food on your plate (or choose a smaller dinner plate to eat from) and eat more slowly. Remember; a mountain of food on your plate is very difficult for your body to digest.

Increase protein and vegetable portions – Simply opting for more vegetables and turkey and less potatoes can significantly alter your calorie intake and increases the nutrient content of your plate too.

Use olive oil as a healthier alternative to butter on your vegetables

Go easy on creamy sauces with your meal; instead try a little home made Christmas chutney

Make a delicious dessert or snack out of festive fruits instead of the high-fat calorie-laden options such as mince pies, Christmas pudding and trifle.

Mix unsalted nuts with dried fruit such as cranberries for a healthy, nutrient-rich snack

Choose a high quality, more expensive wine for your alcohol option and really savour every mouthful.  Wines that have been bio-dynamically produced will be more expensive, but equally more delicious and better for you.  Paying more for something also means you’re more likely to drink less and enjoy it more! If white wine is your drink of choice, opt for a white wine spritzer by mixing with half a glass of fizzy water.

Make a fruit punch with a combination of nutrient rich fruit juices such as pomegranate, cranberry and red grape juice as a healthy alternative to an alcoholic drink.

Make a conscious decision every time you choose to put food into your mouth; don’t eat simply because you’re surrounded by food.

After the party is over…

Drink a large glass of water before you go to bed, and leave another on your bedside table. The thumping head the morning after is largely due to dehydration, so the more fluid you can take on board the more likely you are to avoid the headache.

Milk thistle is a herb which supports the liver against some of the damage fatty foods and alcohol can do. You can find milk thistle drops and supplements in most good health shops, so invest in some over the festive season and take before and after a big night out.

The morning after the night before…

Vitamin C helps metabolise alcohol in the liver – take a Vitamin C supplement throughout the festivities, or drink orange juice with your breakfast.

Don’t choose a fry up – the fat can irritate a delicate stomach.

Choose eggs for breakfast – they have nutrients which also support the liver’s detoxification process.

Bananas are also a great choice since they can help replace lost electrolytes.

Eat small regular meals to re-balance your blood sugar.

and finally…

Give your liver the occasional break. It works hard day in day out to perform a number of roles vital to your health, so the more you stress it over the Christmas and New Year, the more likely you are to fall prey to ill health when the partying stops.

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Reflecting back on my metabolic liver detox experience, I thought it would be useful to capture some of my observations of the fortnight and share lessons learned.

To recap on what was involved:

The regime involved excluding gluten and wheat, dairy, egg, caffeine, sugars, alcohol, toxins, additives and processed foods for 14 days but still eating wholesome organic-food based regular meals packed with liver-supporting nutrients. Days 7-9 were liquid only to rest the digestive system, but this included lots of soup and smoothies. The programme was supported by a carefully tailored supplement programme aimed at supporting detoxification in a healthy way through the liver and bowel. These included dietary fibre, vitamins and herbs with a range of antioxidants.

To make it manageable we were supplied with a good selection of foods supported with comprehensive shopping lists and menus, but my fear was that 2 weeks and weekends can be a long time to stick to a rigid plan. In reality, time flew by and I was reminded how much I enjoy cooking (but not washing up!)

Once of the challenges I set myself was to come up with detox friendly alternatives to meals, such as Fish and Chip Friday, and this was very helpful psychologically to make the process feel as normal as possible and not an exercise in deprivation. After all, I’m hoping this will kick-start a change of eating habits for the long term.

The group support was also invaluable. The 50+ of us doing the detox shared our journey on a closed Facebook page, and it was helpful to see other people’s up’s and down’s, and to have access to each other’s recipes. Also, to understand symptoms which others experienced which weren’t always the same as mine; sometimes that was reassuring and at others encouraging. Some loved the juice only days; others hated them and struggled, and the regular posts helped keep me accountable and on track.

Within just a couple of days I already felt the benefits of longer, deeper, uninterrupted sleep, and this continued through the fortnight. I personally loved the liquid only days, although did have a blip on Day 8 when I felt very weak and shaky and resorted to some almonds. I figured I badly needed a quick protein hit and it didn’t have to be so rigid that I couldn’t deviate. Maybe for me a 2 day liquid only regime is better than trying to stick to 3?

On balance I don’t think my toxic levels can have been too bad to start with since, other than my Day 8 blip I had no major adverse reactions. Habits take around 3 weeks to break, and the key ones for me are breakfast (now quinoa is a favourite) and I’m not eating nearly as much gluten or wheat as before. My stomach feels much flatter and I can feel that my energy has improved. I have particularly noticed the absence of sugar – and in a positive way. My concentration has been significantly improved and energy levels have been stable throughout the day – even on really busy and stressful days.

 So: key things learned:

• Plan your meals – and make them sound and look appetising. Making a weekend menu helps.
• Keep busy and plan distractions. Most of our eating routine is based on habit, so if you know there’s a time when you reach for a biscuit, piece of chocolate or glass of wine, plan to be somewhere different at that time, or set yourself a task to do until the wave of craving passes. And it will!
• Invest in a blender – perfect for filling and nutritious soups, smoothies and delicious fruit drinks.
• Look up new menus to try. There are endless options to try, either in newspapers and magazines or online. www.bbcgoodfood.com is great or use www.bigoven.com to help create menus with specific foods.
• Keep a food diary and involve friends or family to keep you accountable. Even better, follow the detox with group friends.
• Make a note of the positive benefits you are feeling and the compliments you get from friends and colleagues. It’s very motivating!

So what now?

At the end of the fortnight I had lost 6lbs in weight (all of which was fat), I reduced my metabolic age by 12 years, lost an inch around my waist, but more importantly I felt energetic and more rested than I have in months, my skin was clear and hair shiny and less greasy than normal. My fat versus muscle ratio yo-yoed a little throughout the detox, but that reflected times when I was able to do more exercise, so that’s my next positive change. Regular swimming and an exercise plan have begun in earnest.

Christmas is approaching so sticking rigidly to the programme isn’t realistic, but I do feel I’ve made some new healthy habits and I know how to manage my eating by sticking to really clean days around those which probably won’t be. My plan is to try my own personalised version of the 5:2 diet over the next 6 weeks using some of the new ‘rules’. If I can continue to lose 1-2lb a week I will be thrilled.

In January I am aiming to repeat the programme and run my own group detox, leading clients through the process. A perfect way to start 2014 and clear out the cobwebs from the festive season. I will post details as soon as I have them, but in the meantime, do contact me if you are interested in taking part.

Now back to the cooking…a Shepherd’s Pie with a difference! See my Recipes page to find out how to make it.

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Day 13 – Planing for The Last Hurdle

Just two days to go – albeit a weekend which can present its own challenges. On the one hand old habits die hard – either out socialising or in by the fire with a glass of something red; so for this weekend, I’ve come up with a menu planner a) to keep me on the straight and narrow and b) because I’m really enjoying experimenting with the cooking, and at least there’s a little more time to cook when the phone isn’t ringing! my menu plan is on my Facebook page if you ant to see what’s in store at Maison Detox this weekend!

Meal planning is something I recommend with all my clients. Rushing around and fitting healthy meals into a busy schedule isn’t easy, and it’s all too tempting to grab a takeaway or ready meal when you think it’s the quickest solution, but I have found this week that most of the meals I have tried have been as quick, if not quicker, than a ready meal and much tastier (and almost certainly cheaper). I have also made lots of soups with leftover portions now stacking up in the freezer.

A common perception of a ‘diet’ or detox is deprivation and hunger, so last night I had a kebab (detox style) and my plan for the weekend includes a wholesome fireside meal for tonight whilst watching Strictly, and a Sunday roast, which will give me plenty of easy leftovers for next week and bones for some amazing stock.

Yesterday we had our final group webinar on maintenance and moving forward, which has triggered some ideas; to be shared with you soon! This has been too valuable to waste, and I’ve discovered not only new foods and habits, but the fact that there are some I really don’t miss; so all change in my fridge and freezer!

I will start uploading a few more recipe on my Recipe pages, but will also hold some back for those of you game enough to have a go in the New Year and join my post Christmas Detox group. Let me know if you are interested, but I will post details as soon as I have them.

Don’t forget to visit my Facebook page here if you want to see my day by day progress; and let me know if you have any menus you would like me to share.

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Day 11 – Motivating results!

What a relief to have other people doing the catering yesterday! Much as I enjoyed the 3 days of juices, and felt fantastic at the end of it, my kitchen has become a serious mess and the washing up seemed endless. I have made multiple portions of soups and juices though, so there’s plenty in the freezer for busy days.

The great motivating news was that when I stood on the scales on Tuesday, I found I had lost 10lbs of body fat, increased my muscle mass by 8lb (purely from lots of walking and one swimming session on Sunday), and  my metabolic age has dropped by 12 years; all in 10 days. Wow – that definitely makes it worth it! Also, friends and colleagues over the last few days have been commenting on my clear skin, glowing complexion and the fact that apparently I look younger. (I’ll pay them later!)

That was all helpful feedback to set me up for Day 10 back on proper meals, and the challenge of both lunch and dinner out. Both, in the event, proved to be really simple to navigate, and really enjoyable.

Lunch was over a meeting at English’s in the Lanes – a fabulous fish restaurant, so really not hard to find plenty of delicious options, and I settled on a large mixed salad starter and grilled Dover sole for my main course, with spinach and mash on the side, which was quite sublime. I didn’t feel too hungry before lunch, so avoiding the bread sticks wasn’t an issue, and I also happily resisted the wine in favour of lime soda.

Supper was mid evening at Sussex Cricket Club as part of a networking quiz and curry night. Again this wasn’t a big problem – a lovely chicken curry with rice and just a poppadom and naan bread to resist. What I discovered yesterday that my appetite has shrunk, so I really don’t need the portions I would have previously gone for, and my taste buds also seem to be sharper. I really noticed all the flavours.

Back to the kitchen today but so far leftovers are working wonders, and I had lots of mixed fruit and seeds for breakfast, and another portion of the squash and beetroot soup for lunch after an invigorating walk along Hove beach.  Tonight I’m going to have a go at making some gluten free crackers to go with the soup and will share how that goes in due course!

Salmon beckons for supper; I probably need a bit more essential fat over the next few days, so I need to come up with something creative to do with that and the assortment of goodies in my fridge. There are so many amazing recipes online (in fact it can be a great time waster), but one of my favourites in Big Oven where you can select your preferred ingredients, put in details of anything you want to avoid, create shopping lists and then store your favourite recipes. There’s a great app as well.

If you are enjoying my detox journey, please visit my Facebook page www.facebook.com/LGMNutrition and tell your friends!

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 The First Blip

 Day 9 – coming to the end of the 3 day liquid only diet, and this has certainly been more of a challenge. Up until now I really felt the benefit of cutting out wheat and dairy and significantly reducing sugar. My stomach felt flatter and I felt lighter, I hadn’t really been hungry, and I’ve felt far more energetic.

The ‘liquid only’ days started well with my kitchen overflowing with piles of fresh vegetables, and the surfaces covered in mixers, blenders and bowls of soup. Day 1 (Sunday) was fairly straightforward and I ventured into new territory with a beetroot and squash soup for lunch and then a white bean and rosemary recipe for supper; with the UltraClear shake as an afternoon ‘snack’. So far, so good.

Monday also started well. The Super Nutrition smoothie at elevensies hit the spot and my carrot, red lentil and coriander soup was a triumph. By the afternoon, however, I started to feel bloated, and in spite of drinking plenty of water and going for a long walk, my blood sugar crashed and I felt quite weak and shaky. I have to admit deviating and having a handful of almonds which my body felt they needed (and was the only thing I could quickly buy whilst out and about that wouldn’t ruin all the hard work.) Back home to an early night, and I’m glad to say I woke today feeling really good again.

I’ve learned that the trick is to include as much protein as possible in the soups – and also to not try to be too rigid about sticking to liquids only. Everyone is different, and in my case, that handful of nuts was obviously badly needed.

The liquid days are a great way of resting the digestive system, but also for including really good quantities of the fruits and vegetables which will help the liver carry out all phases of its filtration and detoxification function. Detox programmes with limited nutrients and a lack of essential enzymes can trigger the process but not provide enough support to carry it through its various stages, which can leave you feeling extremely unwell. So, whatever you do, avoid the drastic fasts and water only versions and stick to a programme which feeds the liver!

My other hiccup today has been my trusty blender, which decided mid-morning that it no longer liked its job description. After several frustrating attempts at blending the beetroot, celery and broccoli for my liver cleanse juice with no luck, I gave in and resorted to a new one courtesy of Morphy Richards. It has two flasks so now I have somewhere to store my spare smoothies and juices! Having read the other ‘detoxer’ posts on our forum, it appears I’m not alone and that at least one other blender decided it had developed an intolerance to beetroot.

Thanks to my new toy, I eventually whisked up a delicious liver cleanse juice and a fabulous pea and mint soup for lunch. Tonight I’m back to leftovers from yesterday’s carrot soup – but adding ginger and turmeric to give it a twist. A day of vibrant colours, which all helps make the meals more palatable and interesting, but it would be lovely to have some fresh crusty bread with it. maybe next week.

Tomorrow: proper food again, and a much-needed day off from the kitchen and washing up bowl….but with that, new hurdles to overcome!

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This weekend has been all about preparation. Three days ahead on a balanced and healthy liquid only diet isn’t easy, so the provisions are in and the batch cooking has begun! The other challenge is trying to break normal weekend habits which tend to revolve around friends, food and drink; so a change of routine this weekend has helped. I had a fabulous aromatherapy massage yesterday afternoon – my reward for sticking to week one without deviating – and this afternoon spent the afternoon at a local health club where I swam and then sweated out even more toxins in the steam room. I discovered a great online site www.payasugym.com which allows you to buy day passes to hundreds of gyms and health centres across the country.

 I love cooking and the results seem to turn out well– even though my finished recipes don’t seem to be nearly as impressive as the others in the group who have been sharing their pictures online. My ‘Nigella-style’ finishing and presentation is coming along and it has encouraged me to start being more creative with my food. When the ingredients are more restrictive (particularly when cutting out dairy and wheat), the two things which become so important are taste and visual appeal. More herbs and spices are really helping – the beetroot and squash soup was delicious but made even better by the nutmeg and cinnamon in the recipe.

Adding blended mixed berries to the UltraMeal drink today also made the difference between something functional and nutritious, and something which was a real treat. This week I will be stocking up on frozen berries which are perfect to throw into a juice or smoothie to add a bit of fibre and sweetness.

The other lesson I’m learning this weekend is how to keep my protein levels up when eating just soups and juices. Today has been fine so far, but I am beginning to wilt and am off to make a more hearty soup with cannellini beans to get those proteins in. I would normally reach for a handful of walnuts or almonds at this stage, but solids are off the menu until Wednesday so creative alternatives are required and I think beans and pulses will come into their own here over the next two days.

My daily Epsom Salts baths before bed have also been great. The magnesium in the salts helps promote sleep and that’s definitely something I have benefited from over the last week.

Support form the rest of the ‘detox group’ has also been key over the last few days. It has been interesting hearing other people’s high’s and low’s and comforting knowing that not everyone is out for a pub lunch, or curled up in front of Strictly with a glass of red wine. So far the sacrifice seems to be paying off. Whilst there are the occasional hunger pangs, I’m learning how to quell them without falling off the wagon; and I’ve noticed a very definite lack of cravings. That’s what no sugar for a week can do for you!

The smell of fresh bread in the supermarket was a challenge, and I had never noticed just  how many fish and chip shops Brighton had until I walked along the seafront yesterday, but overall my appetite has diminished and I’m feeling satisfied with smaller portions. Hopefully the first of many long term lessons!

A new working week with another group webinar tomorrow morning to check in with the group and keep us all on track; and I will also be getting out the scales to how the vital statistics have improved. The jeans are definitely looser so here’s hoping!

 PS: Tonight’s white bean and kale soup with rosemary was quite sublime.

 

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Planning for the weekend ahead

Today has been the most challenging so far. I still feel great and slept well again; in fact so well that I overslept and was then running late and had to cobble together a quick breakfast. Just before running out the door I threw together some berries, pear and kiwi fruit and concocted a fruit salad, topped with mixed seeds to add protein. I grabbed my UltraMeal drink and headed into town to a morning seminar on chronic Fatigue Syndrome and realised when I arrived I had forgotten to take my morning supplements. One thing we did learn today is that apparently kiwi fruit at bedtime can really help with sleep due to the levels of magnesium in it (a natural tranquilliser), so I’ll be trying that tonight.

The seminar was fascinating but meant I didn’t make it home until 2.30pm, having successfully negotiated the temptations of a supermarket by only stocking up on fresh fish and more vegetables. I also found a couple of new gadgets on an unplanned detour of Lakeland and now have a carrot sharpener to play with over the weekend. Who knew I needed that!

By the time I made it home I was very hungry, but it only took minutes to make lunch of mixed salad and leftover chicken and avocado from last night (+ supplements I forgot this morning).

Tonight I will be cooking fish and chips ‘detox style’, so will post the result tomorrow; but it helps make Friday feel more normal and avoids the temptation of slipping back into any bad habits. Weekends can feel like an obstacle on any kind of eating programme, but I have decided to turn it on its head and have fun tomorrow batch cooking some delicious soups and smoothies to last me through the 3 liquid only days which start on Sunday.

I have also planned an afternoon aromatherapy massage to celebrate sticking to the programme in week one, so have that to look forward to.

 

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Day 4, and so far things seem to be going well.

Admittedly this programme has taken a degree of planning and preparation, but thank goodness for great health food shops in Brighton & Hove! Infinity Foods makes life so much easier and local grocers and supermarkets are now also stocking much more variety when it comes to alternative flours and unusual vegetables, so it’s more a question of being organised! My kitchen has transformed into a healthy mini-mart, but a good distraction for the weekend could be a kitchen cupboard clear out.

This isn’t intended as a weight management exercise, but my clothes are definitely feeling looser, which is very motivating. More importantly, I have been sleeping very deeply, my mind feels clearer and I’m waking up quickly and with plenty of energy, so I seem to be getting through so much more during the day.

The hard part is planning meals. I have all the ingredients and plenty of menus, supplied both by the organisers but also other participants who are kindly sharing theirs on the group Facebook page we are using; but fitting the meal preparation into a busy working day needs a bit of organisation. I have to say though, the results have been fun and I’ve tried all sorts of things which I have never sampled before. (Admission to former clients – I had never actually tried quinoa porridge before, but it’s genuinely delicious!)

The other challenge is planning meals whilst away from home – a reality for most of us face on a regular basis, and one of my biggest this week. Again pre-planning so the key here. Work out where you are likely to be, and the options you will have available. If eating out in a restaurant, it is usually possible to look at the menu online before you go. This helps your brain engage with the choices you want to make and helps avoid making hasty bad decisions when faced with the waiter and his notebook. When heading out for a day’s work, take prepared food and snacks to avoid the temptation of the local sandwich shop or garage.

The foods, meals and supplements we are working have all been carefully selected to support the liver and gut with their natural processes of removing waste matter and toxins from the body. If these aren’t efficiently removed they can cause all sorts of problems such as IBS, bloating, PMS and a range of other hormone-associated complaints; so this really is the basis of achieving good health.

As for today; lunch will be an avocado salad (full of essential fats and Vitamin E) and tonight I’m aiming for something creative using chicken.

Watch this space, and visit my Pinterest and Facebook pages to see what I come up with. (with apologies to any proper cooks out there!)

 If you have any detox recipes you would like to share, send them through and I will post my favourite on my recipe page.

 P.S. This is the avocado salad I came up with – from anything I could find in the fridge, which ended up comprising:

A mix of spinach, rocket and watercress; sliced avocado, tomatoes, bean sprouts, sliced pear, walnuts and pomegranate seeds; all drizzled with flax seed oil.

Slightly off-menu but it worked for me!

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