It’s time to ‘walk the walk’, so I have decided to join a two week Metabolic Detox programme being organised by Nutri and being followed by a large group of fellow Nutrition Therapy practitioners.

A detox is a concept which is commonly misunderstood; particularly come the New Year when it is all the rage in the media, and attracts a variety of madcap fad diets and programmes advocating extreme dietary regimes restricting food and drink intake. Whilst the objective may be to achieve vitality, cleansing and health benefits, the process can be extreme and harmful, so it is really important to follow a sensible plan and to make sure it fits in with your health status and lifestyle.

 So, is detoxing really necessary?

Nowadays our environment exposes us to more toxins than ever before, with environmental pesticides, household chemicals (such as make up and cleaning products), and air pollution. We also ingest a large number of toxins though chemicals in our food and water, and through alcohol, nicotine, caffeine and food additives. The liver works to neutralise and make these safe, and this process is carried out with the support of the skin, lungs, gut and kidneys.

In reality, our body is extremely efficient at detoxifying itself using the liver as our internal chemical factory. When functioning properly, it processes all these toxins (as well as those which we produce internally through our own metabolic activity), it neutralises them and excretes the redundant end products.

 BUT to carry this process out, the liver relies on a specific variety of nutrients to do its job, so these need to form the basis of a healthy detox.

The programme I am following has been carefully structured to deliver a healthy selection of nutrients through a sensible eating plan, with regular meals, snacks and some supplements included.

We have been provided with questionnaires aimed at gauging our toxicity levels and to gather our vital statistics, and will track these again at the end of the two weeks. We also have a great selection of menus, food shopping lists and ideas to work with, and most importantly, the support network of a Facebook group to keep each other in touch and motivated.

This isn’t about weight loss (although that would be a welcome by-product!), but more about giving the liver some healing and regeneration time, and other detoxing organs such as the bowel, skin, kidney, and lungs, some much-needed support. I’m looking forward to the shiny hair, glowing complexion and endless energy which I’m hoping will result!

 It has needed some careful preparation to re-vamp my larder, but I’m really motivated and actually quite excited, and after Day 1 can report that I have successfully negotiated the possible perils of a night out in a restaurant, the temptation of pastries at the local cafe over a business breakfast, and had a very busy but productive working day. Last night I had a fantastic night’s sleep and am really looking forward to it.

Over the course of the programme we will be eliminating dairy, gluten, saturated fats, processed foods, caffeine and alcohol, and reducing sugar intake. Time to experiment with gluten free products, to increase the fruit and veg, and experiment with some new recipes. I have already raided Taj in Brighton for a few or the more unusual ingredients on our recipe sheets.

Follow my progress over the next 2 weeks and see how I get on. The aim is to roll this out to my clients in due course, so watch this space! I will also be posting pictures of my meals on my LGM Nutrition Pinterest page and will be Tweeeting regularly @hove_nutrition.

 

 CAUTION:

Never undertake a detox plan without consulting your GP and taking advice from a qualified health professional.

• Tweet

Are you giving your school child the best possible start to the day?

According to a Government report by Public Health England published last month, around 40% of 11-15 year olds in the UK don’t eat a daily breakfast, and as a nation our children have one of the highest incidents of sugary drink consumption in the world.

If your child starts the morning with a nutritious breakfast, rich in fibre, whole grains and protein, and low in sugar, they will have the best possible chance of retaining their concentration throughout the day and therefore are likely to behave better and learn more effectively.

Sugar in foods and drinks can cause rapid spikes of energy, but then these are usually followed by big dips. This is when agitation, lack of concentration and mood swings kick in (and then the cravings for sugar and sweet foods to try and replicate the ‘kick’). By eating foods which release sugar slowly, this should give enough energy to feed the brain and body without causing these peaks and troughs.

Including the right carbohydrates in your child’s breakfast will help release sugar and energy slowly through the morning and this will set them up for the day and help them avoid the temptation to reach for sugary drinks and fatty snacks at break time. Adding protein will also slow their digestion and keep them feeling fuller for longer.

 TOP TIPS FOR A HEALTHY BREAKFAST:

• Check the food labels

Some cereals, muesli and granolas are surprisingly high in sugar, so check the label where it reads ‘Carbohydrates: of which sugars’. You should be aiming for foods with around 5-10g of sugar per 100g or lower– but not anything higher.

•  Porridge – for added brain power!

Porridge oats contain slow releasing carbohydrates and are full of B vitamins and fibre, so will help keep the kids full through the morning. They are also cheap, versatile and a great warming solution on cold winter days. To add even more nutrients, add mixed seeds and milk to increase protein content, and some chopped fresh fruit for additional fibre and vitamins.

•  Choose muesli over cereal.

Muesli, like porridge, is a great source of fibre and slow releasing carbohydrates, and is generally much lower in sugar than many of the well know cereals. Do check the food labels though and avoid any muesli with too much added dried fruit which can significantly increase sugar content. Better to chop your own apples and pears or add berries for a lower sugar hit.

•  Eggs – the ultimate fast food.

If time permits, an ideal cooked breakfast would include eggs. They are the ultimate fast food – rich in essential nutrients including Vitamin D and calcium for healthy bones and teeth; choline which helps with brain development and memory; and protein for growth, repair and immunity. They are cheap and quick to cook and can be scrambled, poached or turned into an omelette; but the childhood favourite must be boiled with toast soldiers –whole grain toast being a good source of fibre slow releasing carbohydrates.

•  In a hurry?– there’s nothing wrong with toast.

Again, opt for wholegrain or brown rather than white loaves for the best supply of nutrients. If your child won’t eat wholemeal or brown, there are a number of combination brands such as Hovis Best of Both; or Warburtons Half and Half. Peanut butter is a good spread to choose and Meridien and Whole Earth do delicious low sugar version. Baked beans on toast is also a good healthy way to start the day.

•  No time to sit down and eat? A smoothie on the run can help.

If you really don’t have time to sit down to eat, or your child refuses to eat breakfast ( a common problem with teenagers!), try making a smoothie by blending milk; or plain or Greek yoghurt with a mix of their favourite fruits such as berries, apricots or banana. In the winter, buy packs of frozen berries more cheaply than imported fresh ones and you can drop these straight in to the blender. For additional protein and essential fats, add in mixed seeds (pumpkin, sunflower, sesame); blend the night before and leave to chill in the fridge overnight then they can take the smoothie with them in a sports drink bottle.

•  Don’t forget to hydrate!

Around 75% of the human brain is made of water, so hydration is also absolutely vital for your child’s memory, mood, concentration and learning ability. Frighteningly, according to a report this week by the Natural Hydration Council, around ¼ children surveyed did not have a drink with breakfast, and don’t drink anything until lunchtime, which means they may go for 18 hours from supper the previous night without fluids.

Make sure your child has a drink before leaving home (juice or tea is fine, but avoid anything too sugary or carbonated), and try to send them to school with a bottle of water and encourage them to sip it through the morning when allowed.

Think of the food your child eats at breakfast a bit like the fuel in your car. If you put poor quality fuel in, the car is more likely to splutter to a halt!

 

 

• Tweet

 

There was a fascinating insight into the world of dieting this week with the start of a new series on BBC2 which reinforced all my beliefs that fad diets just don’t work. Whilst some of the failure statistics the presenter quoted may be under debate on today’s blogs and forums, the over-riding message that came across was that the concept of the modern day ‘diet’ is an industry fuelled by commercial enterprises with much charisma and a desire for large profit margins.

Most honest of all was the former Financial Director of WeightWatchers who admitted that the reason the industry is so profitable is because, on the whole, the commercial diets tend to fail, so people return, spend more money and try again.

It was also fascinating to hear that the industry effectively began back in the US when a statistician for a big insurance company re-defined the parameters of ‘healthy weight’, and in doing so, re-classified a huge proportion of possibly healthy Americans as being overweight. This was latched on to by the US Government and medical institutions, creating a perfect breeding ground for companies hoping to thrive on the guilt and worries of the population and create a solution to this new-found national neurosis.

We undoubtedly have a growing obesity problem, not just in the UK, but worldwide, with the World Health Organisation now saying that obesity is a great problem than starvation globally.

So is there a role for ‘diets’ or should we be looking for other solutions? 

Firstly, I prefer to use the term weight management. The words ‘diet’ and ‘weight loss’ imply deprivation, which automatically triggers a mindset of failure. Surely it’s better to embark on something positive and achievable which gives you lasting, healthy and sustainable results?

Each person should be treated as a unique individual, recognising that weight issues can be caused by a variety of reasons, so it is too simplistic to say that merely eating less is the solution. If that were the case everyone would achieve their targets and we wouldn’t have a national crisis! For some it could be related to medical issues which need to be understood and addressed, such as adrenal insufficiency, thyroid problems, stress or prescription medication. For others, previous experiences and psychological issues can be the root cause.  How many of us were told as a child ‘Eat up – there are children starving in Ethiopia’? These childhood habits can stick and cause immense harm.

Social factors also need to be looked at; in particular the way we now have constant access to convenience foods 24/7. We eat on the run, and eat mindlessly with little thought or understanding about what or how much we put in our mouths. Combine all these factors and you can see the problem.

A lucky few might have the wherewithal to change their habits with little apparent effort and hit their goals on their own. However, there are many people who simply don’t have the know-how to unravel all these elements and get back on track.  For them, a structured plan can be useful and group programmes also have their benefits since peer support and encouragement will always help promote success. These things can be hard to achieve on your own!

Rather than crazy fads, what we need are realistic and achievable ‘health’ programmes which offer long term re-programming of habits without doing anything extreme and harmful which will pile the pounds back on further down the line and leave a frustrating sense of failure.

Ideally this should combine a medical overview to understand why weight might be increasing; education to learn how each food group is vital for health and wellbeing.

For some, a group dynamic can help provide additional peer-group encouragement; also psychological support and motivational coaching can help explain habits and overcome barriers to success; but finally expert guidance is vital to develop new healthy habits which become a natural part of daily routine around real life which includes holidays, meals out, birthdays and festive meals. The secret is to learn a few healthy habits, relax around food, and most importantly discover how to enjoy it again.

So pack away those meal replacements, pills and extreme diet books and take a new approach. Focus on eating lots of the good and tasty stuff rather than obsessing about what you ‘can’t and ‘shouldn’t eat.

Our practical and realistic weight management programme offers a unique approach combining my qualified nutritional support and advice, with motivational coaching and hypnotherapy provided by Marco from OpenMindz to offer the additional techniques which will help you reach your goals.

The next 6 week Brighton and Hove Weight Management course starts on Tuesday 1 October in Preston Park, offering a small but supportive group environment. We know it works, so come and join us!

Contact me for more information.

• Tweet

I have had two queries this week from clients who are avoiding dairy and worried about their calcium intake and the potential impact on their bone health. This is becoming an increasing worry with the prevalence of dairy intolerance.

Many of us grew up with Milk Marketing Board messages telling us that milk is the best source of calcium and essential for the bones of growing children; however the truth of the matter is that there are plenty of calcium rich foods to add to our diet if dairy is causing problems.

 So how can we look after our bones if we are dairy-free?

Calcium is undoubtedly a vital nutrient – it not only helps build healthy bones and teeth, but is needed for nerve transmission, blood clotting and muscle function. Our bones not only give us frame and structure, but are comprised of crystalline salts, and as such, act as a storage vessel for essential minerals including calcium and phosphorus. The cells in our bones continually break down and rebuild throughout our life, although the rate at which this happens declines as we get older.

But other nutrient such as magnesium, Vitamin K, Vitamin D and boron also help with healthy  burn turnover.

Acid/alkaline balance is also an important factor.  The ideal ratio in our body is around 70% alkaline and 30% acidic, but when the pendulum swings in the direction of being over-acidic, for example if we consume too much red meat, alcohol, sugar or caffeine, this can result in problems such as arthritis, gut imbalance and damage to hair, skin and nails. More importantly, when our body becomes too acidic our body looks for a way of restoring balance with alkalising minerals, and these will be released from the bones – leeching calcium and making the bones more brittle and vulnerable to damage in the process.

To support good acid/alkaline balance and bone health, we therefore need to do the following:

• Include calcium and magnesium rich foods in our diet. This means filling our plates with plenty of green leafy vegetables (kale, spinach, broccoli, cabbage are good choices). Salad leaves such as watercress are also helpful, as are fresh fruits, dried apricots and figs.                
• A great calcium-rich snack would be a handful of mixed unsalted nuts (eg almonds) and seeds such as sunflower or pumpkin seeds.    
• Sardines and mackerel can also help with calcium levels since their tiny bones are a rich source.
• Avoid red meats, alcohol, caffeine and sugary / processed foods; all of which leave an acidic residue.
• Prescription medication can also be a culprit, so if you are taking prescription drugs, even more important to try to alkalise your diet.
• In particular, beware fizzy drinks which can be high in phosphorus – a mineral which can cause calcium to be excreted.

 And the sunshine connection?

 

Calcium in our food need to be converted in our body into a form body that can be utilised, and this conversion relies on good levels of Vitamin D. It is now thought that Vitamin D deficiency is a growing issue worldwide, with a 2009 study suggesting that around ¾ of Americans thought to be deficient (CNN News).

One of the culprit’s is dietary insufficiency, which can be addressed by including eggs, fortified cereals and oily fish such as sardines and pilchards in your diet; but the other, the prevalence of advice in recent years to cover up in the sunshine to avoid skin cancer.

Vitamin D is converted in our skin through exposure to UV sunlight, so whilst we obviously should not be burning and putting our skin health at risk, a little access to sunlight each day is vital for our health. The NHS advises around 10-15 minutes of exposure between 11am and 3pm would be enough to build Vitamin D reserves. A number of other medical complaints are also being linked to lack of Vitamin D, including rickets which we thought had been all but eradicated in our developing society(BBC News)

So, whilst the sun is out; wait a short while before layering on the sun cream, and build your Vitamin D reserves for the long dark winter days (albeit hopefully a long way off!)

If you are concerned about your bone health or Vitamin D levels – particularly if you have a history of osteoporosis in your family – you can ask your GP for a bone density or Vitamin D test. You can also order a test kit online which will assess levels of  Vitamin D and calcium in your blood. You can find this at http://www.myvitdtest.com/

If you are concerned about levels of calcium and other minerals in your diet, contact me and I can look at your current diet and health status and make recommendations.

• Tweet

I was reminded of the joys of fresh produce on a visit to Borough Market in London at the weekend. Having only ever walked past it when closed, curiosity got the better of me and we finally made the effort to make a trip, coming away with a bag full of treats – all healthy and delicious.

The sights and smells which hit you there remind me of the adage that we eat with our eyes; and having been seduced by a feast of colour, that was certainly the case. Digestion literally begins when we see foods and then smell them, and this stimulates the secretion of pancreatic enzymes to support the digestive process.

As well as being great fun, market shopping can be a significantly cheaper way of buying your fresh fruit and vegetables, with the added bonus of no wasteful packaging. The produce is usually locally sourced and tastier than you are likely to find in most supermarkets, and it was noticeable that only seasonal produce seemed to be available, so it’s a great way of supporting your local farmers to survive against the multiples. The only downside to ‘budget’ market shopping is the temptation of the treats which weren’t on your list but the ever-persuasive traders draw you towards. The mushroom pate was divine and so far this week has adorned a jacket potato and stuffed a chicken breast; and the Vietnamese chicken curry was mouthwatering.

Fresh spices were abundant offering an array of amazing ingredients for my next curry. Turmeric (or ‘poor man’s saffron’)  is one of the healthiest spices available, containing curcurmin – a powerful chemical which has anti-oxidative and anti-inflammatory properties; great for supporting arthritis and allergies,and fantastic when added to basmati rice with pine nuts, onions and raisins to make fragrant rice. As for the  L’Ubracio  ‘Drunken Cheeses’ soaked in Italian merlot and cabernet wines, well – all in the cause of vital research! 

Local Sussex traders were well represented. Sussex Fish from Seaford had some beautiful fresh cod, sole and pollock – all caught sustainably off the south coast; but Flax Farm Linseed Whole Foods from Horsham won the day with their FlaxJacks ®; all wheat free and some even gluten free, using quinoa and millet instead of oats – a real treat for the Coeliacs amongst you.

For their delicious recipes visit http://www.flaxfarm.co.uk/linseed_flaxjacks

Next time you are in London with some time to spare, go and visit Borough Market to savour the sites and scents, and in the meantime try exploring your local farmers market to see what there is to tempt you.

     

• Tweet

How familiar does that sound?

As we approach the festive party season, I know many people dread being faced with the onslaught of food and drink that some find hard to avoid.

The local supermarkets and shops are already filled with mountains of tempting treats; the most tempting are of course, high in saturated fat and laden with sugar, positioned conveniently at the check-out queue!

But why is it that at Christmas we feel the need to buy a huge tin of chocolates ‘just in case anyone pops in’, or gigantic bags of nuts and crisps ‘for that unexpected drinks guest.’ How many times do they get eaten before a guest has even crossed the threshold, so then you go and buy another one (or fall victim to the Buy One, Get One Free’ offer) We are led to believe by the advertisers that we need to have a siege ‘stock up now for Christmas’ mentality – despite the fact that the shops never seem to close so we can always pop out and get something if someone does appear unannounced.

Added to the struggle are the office temptations – the mince pies at tea break, chocolates given in the Secret Santa gift exchange  – these all add up and add hundreds, if not thousands of calories to our daily consumption well before the big day arrives. Then there are the Christmas parties – buffet’s laden with pastries, crisps, quiches and that’s before the alcohol (that extra half bottle of wine = 250 calories; 1 pint of beer = 150-200 calories – add them up!)

Then there’s Christmas Day itself when at least a third of us eat over 7,000 calories in one day alone – some many more. In fact, the British Dietetic Association estimated last year that the average Briton gained per person was around half a stone!

Add to that the lack of sleep from preparations and partying, and the stress of planning the family festivities; it’s easy to see why the comfort food looks tempting.

Little surprise therefore  that the pounds pile on over just a few weeks and many are left feeling fat, unhealthy and bloated by the end of the holiday, and suffering one big nasty hangover (and that’s just what’s hanging over the trouser belt!)

With a little careful planning, sensible and restrained shopping and a bit of motivation and confidence, you can avoid this over-consumption and kick start your New Year resolutions early. Think of the money you will save as well – put it towards a new outfit in the January sales to celebrate your achievement!

Help is at hand! Come along to our Christmas healthy eating workshop on Thursday 29 November in Brighton to pick up some tips and advice on what to avoid, tasty but healthy swaps you can make, and give you the confidence to say ‘no!’ Click here for more information and to book or contact me for more information.

 

 

• Tweet

 

This weekend the clocks turn back and British Summertime ends. Whilst we  all look forward to an extra hour in bed on Sunday, it is worth remembering the health benefits of a good night’s sleep.

Sleep is an essential function for us and is a time when our body cells are able to repair and regenerate. Our wake/sleep cycle is controlled by our own internal body clock called our Circadian Rhythm which, like the earth’s rotation, follows approximately a 24 hour cycle. This Circadian timing  is controlled by the hypothalamus in the brain which behaves like an internal pacemaker, synchronising this cycle throughout all our cells, tissue and organs.

External cues such as solar light, temperature, exercise and meal times also helps with this synchronisation process and these need to adapt as the seasons and external influences change.

Circadian Rhythm timing can, however, change from one person to the next, although the average phase lasts for 24.2 hours. We most notice disruption to this process when we fly long distance and travel rapidly through time zones and can experience jet lag, which is a symptom of the body misaligning with the destination time and trying to re-synchronise. People who work shifts or struggle with insomnia can also suffer, and in all situations a range of psychological and emotional problems can emerge, including depression, anxiety, infertility, excessive sleepiness, hormonal disruption and gastro-intestinal diseases. These can also create social problems such as an inability to perform at work and stress in relationships.

A number of treatments are available aimed at managing these disorders by working at re-synchronising the body’s internal mechanisms, and these include timed light therapy, timed vigorous exercise, and supplementation with melatonin (only available on prescription in the UK). Acupuncture, acupressure and homeopathy have also been suggested as effective alternative therapies but nutrition is also thought to play an important role in the quality and quantity of your sleep.

Now that winter is closing in and we have longer nights to enjoy, it is worth trying to build more sleep into your routine. Whilst everyone varies, an average an adult needs between 7.5 and 9 hours of quality sleep to perform well during the day, whilst a teenager often needs between 8.5 and 10 hours.

Some of the main benefits of a decent night’s sleep are:

• An improved immune system. Much of our repair and regrowth happens whilst we are asleep, so a chronic lack of sleep could contribute to an increase in anything from colds and flu to heart disease, hormonal imbalance and diabetes.
• Reduced inflammation: During sleep we release lower levels of inflammatory proteins which can help support our heart and immune systems and also be beneficial for any pain and inflammatory issues such as arthritis.
• Weight loss support: Our metabolism is thought to improve whilst we sleep so use the time to burn off more calories without even trying! Healthy diet and exercise during waking hours are obviously key factors as well!
• Reduced stress: Blood pressure and cholesterol levels are thought to be lower at night.
• Improved memory: A Harvard study suggests our brain processes information whilst we are asleep so use the time to help consolidate anything you have learned during the day.

 For more information about how to manage your health through diet and    lifestyle changes if you work shifts or struggle with sleep problems, contact us.

 

 

• Tweet

A study reported in HR Magazine recently suggested that the average employee now has 7.7 days absence, costing £673 each per annum.. Two thirds of those days occurred across the winter cold and flu season and this can have a major negative impact on any workforce, but small businesses in particular.

Now that the coughs and sneezes are starting to circulate, what can you do to prepare yourself, your business and your colleagues, and try and avoid becoming part of these statistics?

Hygiene in the workplace is a key issue with a significant number of germs being spread around office equipment and in places like communal kitchens. The close proximity of workers, and the unavoidable commute to work for many, is also problematic.

Whilst coming into contact with the germs may be unavoidable, a poor diet is one of the immune system’s greatest enemies, so the best preparation you can have is to build your immunity ready to fight off the germs, and eating the right foods can help significantly. Once the immune system has started to break down, it has to fight harder to fend off the bugs and is more likely to succumb repeatedly over the winter leaving you vulnerable to every germ circulating.

In an earlier blog I talked about specific nutrients which can help build the immune system naturally. Here are some tips to making small but important changes:

•  Fill your shopping basket with a wide variety of coloured fruits and vegetables which are rich in Vitamins A, C and E, and phytonutrients which all help your immune system function to optimal effect. Rosehips have a very high concentration of Vitamin C, so look for the rosehip syrup we used to be given in childhood. Start your day with a  mug of hot water and a squeeze of lemon to further boost Vitamin C levels.

• Mineral-rich foods are also important since zinc, selenium and calcium are vital immune boosters. Zinc in particular works alongside Vitamin C to help increase the white blood cell count to fight the invading germs. Great sources of these minerals are Brazil nuts, pumpkin seeds (a handy between-meal snack), whole grains, lentils, chickpeas and green leafy vegetables .

• Choose foods with anti bacterial and anti inflammatory properties such as onion, garlic, honey, ginger and Cayenne Pepper. Berries are also included amongst these, so enjoy the seasonal cranberries and also look for frozen blueberries which you can de-frost overnight and add to your porridge or muesli in the morning.
• Prebiotic foods can also help. Much of our immune system is based in our gut and is supported by gut bacteria which behave as ‘nature’s antibiotics’, so ensuring you have a healthy supply of ‘good’ bacteria over bad is important. Prebiotic foods such as chicory, artichokes, bananas, leeks, onions and whole grains help ‘feed’ the good bacteria to keep the balance healthy.

• Herbs and spices have a multitude of health benefits such as the antimicrobial properties of turmeric, widely used  in Indian cooking.
• Avoid too many stimulants such as caffeine, alcohol and sugar which merely put a strain on your digestive system and liver and make it harder for your body to fight the bugs. Smoking is another key thing to avoid. Each cigarette destroys around 250mg of much needed Vitamin C.

• Try to get as much rest as possible – a significant amount of our body’s repair and growth takes place whilst we are asleep, so hibernation on those long winter nights can really help build your defences.

• Get outside and make the most of any sunlight. Vitamin D is now thought to be a major factor in our immune health, and the sun is a one of the richest sources. When sunlight is limited, try to include more fish and eggs in your diet.

WHAT TO DO WHEN THE GERMS STRIKE

• Keep a supply of lemon, ginger and honey at home. The acid in lemon can help destroy bacteria and heal the respiratory tract, whilst honey and ginger are both antibacterial and anti inflammatory, so a hot honey, ginger  and lemon drink can be very soothing. Cinnamon is also stimulating and warming and can help ease aching muscles, and elderflower can induce perspiration to reduce a fever.  Add fresh elderflower heads to boiling water and stir in honey and a slice of lime.                    

• Take some Echinacea – a powerful herb which acts as an immune stimulant and natural antibiotic. Trials reported in The Lancet indicated that those taking Echinacea were 35% less likely to get a cold when directly in contact with rhinovirus than those not. It also reduced duration of colds by    1 ½  days, and when supplemented in conjunction with Vitamin C, reduced infection levels by 86%

COMFORT EATING

The temptation on long cold winter days is to resort to comfort eating, but by combining many of these immune boosting foods you can create tasty and filling family meals which are packed with nutrients and can help you fight the germs.

Chicken soup traditionally fits the bill here, so experiment with using leftovers from your Sunday roast to best effect, or turn leftover vegetables into soups and broths. Also consider making one pot meals such as Chilli con Carne, vegetable or meat stews and curries which you can freeze and have available as healthy alternatives to shop-bought ready meals or takeaways. Fill them with vegetables, peppers, mushrooms, peppers, garlic, onions and beans for optimum nutritional value. As a side dish try making spice rice adding lime zest, sliced chilli pepper and garlic.

….. And don’t forget to start your day with a warming bowl of porridge; add grated cinnamon and a handful of defrosted berries for the perfect winter breakfast.

 

If you are interested in improving the immune health of your family or your workplace colleagues, contact me now. 

 

• Tweet

 

Consider the fact that over 75% of the world’s population live near either the sea of a body of water such as a lake or river, and it makes sense that fish has long been a vital part of our diet. Add to that the fact fish is low in saturated fat, a great lean protein source and packed with essential nutrients, why not experiment and enjoy the benefits?

Fish is rich in vitamin D, which helps us absorb calcium and phosphorous for healthy bones and teeth. It is also packed with essential minerals such as iron, zinc, iodine and selenium which can all help support our immune system, provide antioxidants and build enzymes for vital chemical reactions in our body

Most importantly, oily fish (salmon, tuna, mackerel, herring and sardines) are a vital source of omega 3 essential fatty acids  which support brain function, mood circulation and heart health and can generally help us stay fit and healthy. If you have children with exams coming up, try and add as much fish to their diet as possible to help with concentration and learning.

However, aim to mix your fish to include both oily species, white fish such as haddock, cod and sole, and also shellfish. This will offer a variety of nutrients and also keep mealtimes more interesting.

If you live close to a fishmonger, try asking their advice on fresh local fish, try something new and ask for their thoughts on the best ways to prepare and cook.

Healthy ways of cooking fish

Fish is a quick and easy food to cook so is a great choice whether it is for a quick snack, a family meal or a special occasion with friends.

Baking: Wrap fish in a large piece of foil, add a small amount knob of butter or olive oil, season with black peppercorns, flavour with a squeeze of lemon and make a parcel.

Grilling: Sprinkle a pinch of Lo Salt on both sides of the fish, brush a pan with some olive oil and grill until cooked.

Steaming: Lightly oil the fish to prevent it from sticking to the steamer. Add fresh herbs such as rosemary or parsley with a squeeze of lemon. You could also try wrapping the fish in banana leaves to protect it whilst steaming, and this also offers a great way of serving it on the plate.

Poaching: Create a poaching liquid using milk, onions and peppercorns to cook the fish. This can then be transformed into a sauce to serve with the fish.

To check the fish is cooked through, use a skewer and insert into the thickest part. It it pierces the skin easily and the fish starts to flake, the fish should be ready.

Adding herbs

Don’t forget to add plenty of herbs which will not only add flavour but can also be amazing for healing, balance and harmony. Parsley, thyme, rosemary, tarragon and dill are the ones commonly associated with fish recipes, but others you could try include anise, basil, caraway, chives, coriander, fennel, hyssop, lemon balm, marigold, marjoram, mint and sage.

You will find a wealth of recipes and cooking times online on websites such as http://www.bbc.co.uk/food/fish

Here are some suggestions for including fish in your meals over the coming week:

      
            BREAKFAST or BRUNCH

Add mushrooms, asparagus, tomatoes, spinach, peppers as well as herbs to increase your daily vegetable portions

•  Asparagus and chives and low fat cream cheese wrapped in smoked salmon.
• Grilled mackerel or sardines on toast with lemon and mint
• Grilled haddock mushroom and spinach
• Kipper kedgeree
• Smoked trout and poached eggs on wholemeal toast
• Smoked salmon and chives on bagels
• Poached or smoked salmon omelette with chopped coriander, chives and parsley
• Scrambled eggs with salmon or tuna

 

              LUNCH or SUPPER

Serve with mixed salad or steamed vegetables

• Grilled or poached trout with thyme,
• Poached salmon in tomato and basil sauce
• Lemon sole with white wine and grapes
• Prawn and scallop stir fry
• Fish pie (use sweet potato mash for a healthier topping)
• Pan fried salmon with lentils
• Haddock, crab or salmon fish cakes
• Tuna bake
• Salmon fillets poached in coconut milk and lemon grass
• Whole salmon roasted in parcels with coriander and butter and served with grated lime zest
• Parmesan crusted white fish with tomato and olive oil dressing
• Coconut fish curry
• Crab avocado and king prawn salad
• Sushi
• Fish soup

• Tweet

This weekend I was had the pleasure of mingling with an amazing group of runners in Brighton who have given up their time and energy to run the Marathon with Jack the Lad from the Heart Breakfast Show. They had all been moved by Jack’s support on air for my lovely friend Matt and his family who lost their beautiful 6 year old son, Felix, to Neuroblastoma – a rare form of childhood cancer, last August. This incredible team of over 160 runners, many first-timers, are in training as part of Jack’s Have a Heart team to raise vital funds for the Neuroblastoma Alliance which generously funded much of Felix’s treatment.

In return I hope I was able to give them some practical last minute nutrition advice to help them along the way. Here are some of the most common questions that came up today and which I promised to upload for them.

 Should I be doing anything different with my nutrition in the last few weeks?

A:  The key thing is to ensure you are hydrating well and starting to get used to storing carbohydrates, but most importantly practise what you are going to do on the day.

If you are yet to do your final long run, use that as a dress rehearsal. Aim to get up at the same time you will have to on Marathon day and eat your breakfast around the same time (ie c 3 hours before the run starts). That will give you a realistic understanding of how your digestion might feel and cope on the day. Make sure you eat the type of breakfast you are likely to have on the day and also take on board the same fluids and carbs during your run to make sure they agree with your digestive system. Check with whichever Marathon you are running to see which brands will be available on the day and try them beforehand. If they don’t agree with you, find an alternative you like and make sure you have supplies or someone to hand them to you on the course.

 What should I eat the week/night night before?

A: A good carbohydrate rich meal is important to top up glycogen stores. The week before your Marathon, aim to consume about 60% carbs with each meal, since these will be your primary energy source. Essential fats such as oily fish, nuts and seeds and avocado should make up c 25% of your diet to support a healthy metabolism, and lean protein the final 15%. This protein is vital for muscular and tissue repair and to support your immune system. Load up with plenty of brightly coloured vegetables which will be rich in antioxidants and can help support against tissue damage.

The night before, ensure your meal is carbohydrate rich but avoid too much fibre or saturated fat since these can be harder to digest.

 What about breakfast on the day?

A: This is your last chance to load up your carbs for last minute glycogen stores. Porridge with some honey is a great breakfast; alternatively toast with honey or jam, cereals with a banana or even scrambled eggs on toast. Toasted bagels with cream cheese are a good carb rich but low fat choice, but if you really can’t stomach anything, keep a fruit smoothie or carbohydrate-rich shake handy – this is better than nothing. Again, avoid too much fibre or saturated fat since these can sit in your stomach and make running uncomfortable. Keep a small banana handy to have just before you run for a last minute top up of carbs and potassium.

  How about my fluids?

A: Start hydrating from now –don’t leave it until the last minute. Sip water regularly through the day with the aim of drinking c 2 litres or six large glasses a day – more if you are still running. Don’t drink alcohol the day before, and on the morning of the run, try to drink c 3-400ml of water on waking and then another 150ml just before you start. Take fluids on board regularly whilst running and ensure that includes some sports drinks; particularly in the latter stages when your glycogen stores will be depleted. It is the electrolytes in these which are vital since you will lose these through your sweat (even on a cool day) and it is important to replenish them.

If you are unsure if you are hydrating enough, check the colour of your urine after a training run to see how hydrated you have been. If your urine is dark you may need to take on more fluids, but if pale straw coloured, that suggests you are getting it right.

Coconut water is a great fluid to try – high in carbs, very low fat but most importantly very rich in key electrolytes. Try it before or during one of your training runs.

 

 What can I do to help my body recover quickly?

A: Immediately after the run, ensure you rehydrate with c 500ml of fluid within half an hour. Coconut water is good for this, as is chocolate milk. Also eat a high energy snack such a jelly babies, crisps or malt loaf. Keep sipping water for the rest of the day and within a few hours enjoy a good meal including both carbs ( to replenish glycogen stores), and protein (to help repair muscle and counteract tissue damage).

 

 Why am I cramping after training or during the run?

A: Cramping suggests your electrolytes or ‘salts’ (ie calcium, sodium, chloride, potassium and magnesium) might have become depleted and this can affect the efficient contracting and relaxation of your muscles – including those in your gut. Ensure your diet is rich in these, particularly leading up to the run. Ladies can be particularly deficient in magnesium, often a major cause of cramping, so aim to eat plenty of pulses such as lentils, and green vegetables, avocado, nuts and seeds.

TIP TIPS:

 

  Don’t do anything different the night before or on the day. Practise your meals and drinks on training days.

Don’t skip breakfast – if nothing else, drink a carb rich smoothie or shake.

 Don’t forget that eating and drinking to rehydrate and recover afterwards is just as important as what you do before and during the run.

  Take both water and sports drinks/carbs on during the run. Your body simply won’t be able to store enough glycogen to keep you going for 26 miles, and this can help avoid hitting the wall. Keep a handful of jelly babies on you or some   carb gels.

Most importantly, enjoy the day!

 

If you want to find out more about Felix’s story, check out http://www.felixsfootprint.com

If you are then as moved by the story as the rest of Jack’s Heart team, please follow the link on the above site to sponsor his dad, Matt, or go and cheer Matt and the Heart team along in Brighton on 15 April. You can also see part of Felix’s story on YouTube

http://bit.ly/HcdU7N

• Tweet

Eleven is the magic number today being 11.11.11, so here are eleven top tips to help you plug into the magic and lose weight.

1. ‘Break the Fast’ and start your day with a good meal. Porridge and wholegrains are in the news today and will give you great slow releasing carbohydrates to fuel you through the morning and help avoid that chocolate biscuit fix at elevensies.

2. Avoid sugary snacks and choose options such as a piece of fruit with a handful of nuts or an oat biscuit with hummus.

3. Cut back on your starchy carbohydrates. Meals packed with pasta, potatoes, biscuits, cake and too much bread can quickly pile on the pounds.

4. Try eating 5 portions of vegetables and two portions of fruit a day. These are packed with nutrients, will fill you up and help you avoid reaching for the more fattening snacks.

5. See if you can break those bad snacking habits. If you always reach for a biscuit or chocolate at a particular time of day, distract yourself, do something else at that time (go for a walk, tidy a drawer) and tell yourself you can have it in half an hour if you still want it. Chances are the moment will have passed!

6. Cut back on your alcohol intake to help do up your trousers! Alcohol is effectively pure sugar and empty calories so can encourage quick weight gain; particularly around the waist.

7. Don’t eat whilst watching the TV. If you are distracted when you eat, you are likely to miss your body signalling that you have had enough and will therefore eat more.

8. Watch your portion size. Try eating off two side plates rather than one large dinner plate, with vegetables/salad on one and your protein on the other.

9. Grate cinnamon on your porridge. Cinnamon can help regulate your blood sugar to moderate the peaks and troughs of energy which can send you running for a sugar hit.

10. Add ginger, spices or mustard to your meals. These are thought to increase your metabolic rate and help burn fat more quickly.

11. Drink more water. We often reach for food when we think we are hungry and are, in fact, really thirsty. Green tea is also a good alternative to black tea or coffee since it is also thought to help burn fat.

 

 

 

 

 

• Tweet

The London and Brighton Marathon’s may seem a long way off yet, but if you have been lucky enough to win a place, it’s not too early to check out your nutrition.

The sun is shining and it’s a great time to be out running, so to help you along your way, the first five people to contact me and book a consultation will receive  a £10 LGM Nutrition Gift Voucher. You can either use if yourself as a discount against your consultation, or maybe give it to a friend or relative who will be running with you?

Only one voucher available per person, can only able to be used against a consultation with LGM Nutrition and and the voucher is valid for 6 months from the date of receipt.

 

 

• Tweet

If you are inspired by today’s Great North Run to get out and start your training for the Brighton Marathon and Brighton Half Marathon, don’t forget to pay as much attention to your nutrition as to your running.

Starting any new exercise regime over the winter can leave you prone to injury and deplete your immune system, making you more susceptible to winter bugs, so you don’t only need concentrate on eating for energy, but also for immunity and repair.

 

 

• Tweet

Next week is ‘Know your Numbers Week’ when everyone will be reminded of the importance of checking vital medical markers such as blood pressure, cholesterol and blood glucose levels.

So why is this so important?

Raised blood pressure and high levels of ‘bad’ cholesterol could suggest that you are at risk of heart disease or a stroke. High levels of glucose in the blood could indicate the risk of diabetes which can also cause complications such as kidney disease and nerve damage. All these diseases could potentially be prevented or averted if action is taken early enough; however, symptoms aren’t always apparent.

Did you know that in the UK, someone has a stroke approximately every three minutes and a heart attack every two minutes, and cardiovascular disease now kills more people than cancer with nearly four times as many women dying of heart disease than breast cancer? (Source: British Heart Foundation).

So what should you be checking?

By way of guidance*

• Optimal blood pressure is around 120 / 80 (120 being your systolic or beating rate, and 80 your diastolic or resting rate). 130/95 is still considered to be normal, but 180/110 indicates severe hypertension.
• Total cholesterol should ideally be less than 4 or 5 mmol/l
• ‘Bad’ (LDL) cholesterol is ideally less than 2mmol/l but the ratio of ‘good/HDL cholesterol’ to ‘bad’ cholesterol is also important and should be checked with your GP.
• Blood taken after fasting should ideally contain less than 6mmol/l of glucose

If you aren’t familiar with your ‘numbers’, take the opportunity to check them with your GP or Practice Nurse.

For more information about ‘Know your Numbers Week’ visit the Blood Pressure Association

http://www.bpassoc.org.uk/microsites/kyn/Home

*These numbers are ‘ideal’, but individuals may vary, so always seek medical advice if you are concerned.

 

• Tweet

Summer is nearly over, and those of you with children will be preparing to send them back to school. Even more important than the uniform and new crayons is ensuring that they are well fed throughout the day.

Breakfast is the first, and undoubtedly the most important meal of the day, and should aim to combine complex carbohydrates with protein. A good breakfast can help boost your child’s energy, and sustain them through the morning  to help with their concentration, learning and behaviour in class.

Porridge is one of the best options since the oats will give them slow-releasing energy though the morning, but if they prefer cereal, look for one that isn’t too sugary such as a granola, muesli or something oat based. Chop apple, pear, berries or  bananas and sprinkle some nuts on porridge on cereal for maximum benefit. Natural yoghurt is also a great substitute for milk, supplying both protein and calcium.

If your child prefers toast, try and stick to brown, granary or wholemeal bread, and spread with peanut butter or Marmite, or even a mashed banana.

Try and avoid too much sugar since this can cause rapid peaks and dips in your child’s blood sugar which can affect mood and concentration and cause fatigue. If they insist on fruity jams, try and find one low in sugar or made of natural sugars, and also keep an eye on sugary fruit juice drinks. Look for low sugar fruit  juices and try diluting with water to reduce their sugar intake.

If you do have time to cook breakfast, eggs are a great choice. Boil, scramble or poach an egg and serve with granary or wholemeal toast. Grilled mushrooms and tomatoes will also help contribute to their 5 a day. Beans on toast is another quick and easy options which kids love and Heinz do a low sugar variety of baked beans. As before  brown, granary or wholemeal bread can help slow down the release of sugar into the bloodstream.

Send them off with a good breakfast and they are more likely to feel satisfied all morning, and far less likely to reach for a sugary snack or drink at break time!

• Tweet

Over the weekend I took the plunge after living in the City most of my life, and finally did the Brighton and Hove open top bus tour. One of the interesting facts they came up with is that we have more bars, cafes and restaurants per head of population than any other city in the UK.

We are already lucky enough to enjoy a wealth of fantastic farmers market, organic food and farm shops, and The Tin Drum at Seven Dials has recently  re-branded as a charcuterie, adding a great new dimension to their offer of home bred and home grown produce. Already a great fan of their Hove restaurant, I am looking forward to checking them out.

With that in mind, summer is proving to be a great time for the foodies amongst us, with this week being a particular milestone.

This Thursday sees the opening of  Thornes Foods  in Upper Gardener Street, promising locally produced wares,  a cafe and restaurant. Then on Friday, the fabulous Cook moves from its current location on Western Road along to Church Road, Hove. For the busy amongst you, who occasionally need to throw a ready meal in the oven or microwave, do check them out. Their dishes are home cooked, use healthy and nutritious ingredients, and the meals are good enough to serve at a dinner party. My personal favourite is the Moroccan spiced lamb tagine.

Eating seasonal, local food is not only good for us, but by supporting our local independent businesses, we can help them compete with the High Street giants, so let’s get behind these new initiatives and help them succeed and maintain our reputation in Brighton and Hove as the place to be for foodies.

 

 

 

• Tweet