Tag: nutrition

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Beverley Jarvis – Eat Well To Age Well

international womens day

The latest book from fabulous author Beverley Jarvis is: Eat Well To Age Well. It covers some amazing recipes with a variety of delicious ingredients, all packed with healthy nutrients. The recipes are designed to be made by anyone, no matter their culinary abilities.

Beverley has filmed some fantastic video content for us to share. Firstly 2 recipes from her book, an Asian inspired pan fried Turkey and Vegetable stir fry, secondly a Sweet Potato dish with Smoked Mackerel, Horseradish and Parsley

In her second video, Beverley shares some simple healthy food swaps that we can all make to improve our diet:

Lastly, with the amazing invention of the Air Fryer, Beverley shares a beautiful Salmon Dish, along with some fantastic home-made muffins that you can do in your Air Fryer.

Click here to buy Eat Well To Age Well, directly here on the Hammersmith Health Books Website.

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Preparing for a Vegan Christmas

VGEAN

Blog written by Sandra Hood, author of ‘Feeding Your Vegan Child’

Christmas always takes me by surprise. I think I’m organised and then I find I have less than a week to finish my shopping and write Christmas cards. So, this year I have started planning who I am sending cards and letters to and to whom I am giving gifts. Even if you do not celebrate Christmas, it is the perfect time to spend with loved ones away from the hustle and bustle of everyday life. The majority of shops are closed, there is less traffic on the roads and it is generally quieter. Make the most of it!

Lots of my friends and family are feeling the pinch this year. I have, therefore, decided to give homemade Christmas hampers containing ‘useful’ gifts. The hampers are made from empty boxes covered with an assortment of old Christmas and birthday cards and glazed with glue. In completing this task it made me realise how many cards have pictures of animals and nature, and how humans get great pleasure from the natural world. Children’s Christmas gifts, whether they are games or toys, are often in the image of some animal or other. Why is it that many people still don’t make the link between loving animals and eating them? Anyway, I’m going off on a tangent. This is what I am going to include in the hamper:

Home-made crackers – you always need something noisy for Christmas. These are quite quick and simple to make and can be a lovely gift if you put something particularly special inside. There are lots of great videos around on how to make crackers.

Cookies – I’ve been saving my jam jars and will fill these with mini ginger cookies*. These always go down a treat and I wish I had included this quick and easy recipe in my book.

Candles – A must if we get the power cuts predicted! I’ve managed to pick up all different shapes and sizes from charity shops.

Dried apple rings – I’ve got a dehydrator and it has come into its own this year as I have managed to get lots of free apples from friends and family. When you dehydrate fruit and vegetables the flavours are concentrated, they seem like a different food. Tomatoes and apples are particular favourites of mine.

And last but not least I will pop in a copy of my book – if they haven’t had the wisdom to have bought a copy! I’m not very good at blowing my own trumpet but it is Christmas after all. I’ve had lovely feedback from vegan families who liked the fact that my book was a small handy guide and not overwhelming. They have also commented that it is a useful guide for adults as a practical overview to check they were meeting their nutritional requirements too.

Finally, please bear in mind my book isn’t just for Christmas! Happy Christmas and I wish you all a very happy and healthy 2023.

Sandra

*Recipe for ginger cookies

  • 115 g (4 oz) margarine
  • 85 g (3 oz) sugar
  • 1 tablespoon golden syrup
  • 115 g (4 oz) self-raising flour
  • 115 g (4 oz) oats
  • Pinch of salt
  • Pinch of bicarbonate of soda
  • 2 tsp dried ginger
  • 2 tsp fresh ginger, grated
  1. Cream margarine, sugar and syrup together.
  2. Add all the other ingredients and mix evenly.
  3. Roll into 12 balls.
  4. Place on a greased baking tray.
  5. Press each ball flat with a fork.
  6. Bake at 175oC/350oF/Gas 4 for 15-20 minutes, or until golden brown.
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5 benefits of homemade smoothies

Blog written by Rohini Bajekal, co-author of ‘Living PCOS Free‘.

1. Easy way to increase fruit and vegetable intake

Smoothies are so versatile. Got leftover fruit or veg? it’s the perfect way to use up half a banana, strawberry tops or wilted spinach 🍓 If you have bought too much fruit or veg, just freeze it for later. Rotate your greens and add in fresh herbs – mint is my favourite.

2. Great vehicle for protein and fats

Do not replace smoothies with meals when they are nutritionally inadequate! Smoothies should be more than just vegetables, fruit and water. Healthy fats such as plant milks, avocado, soy yoghurt, ground flaxseed, chia seeds and nuts are all great additions 🥑 These boost the protein content but you can also use silken tofu or organic vegan protein powder (if you’re especially active). Drizzle nut butter on top and add some homemade granola for crunch or fresh fruit/seeds.

3.  Easy to digest

If you want something that’s easy on your digestion, a fruit/vegetable smoothie with plant milk could help. When you blend ingredients, you break down plant cell walls, which makes many nutrients even more digestible. However, it’s important to “chew” your smoothie rather than gulp it down – this helps activate the first phase of the digestive process. Chewing actually helps you absorb nutrients. Using less liquid and making a smoothie bowl  as well as eating with a spoon helps ensure you take your time 🥄

4. Can be helpful if you feel nauseous/for morning sickness

Smoothies can help quell nausea and may help with morning sickness if you’re finding it hard to keep food down. Iced smoothies with frozen fruit and veg can be especially helpful. Add in ginger which studies show can reduce nausea and vomiting and a frozen banana for energy 🍌

5. Good for small appetites

For those with small appetites or anyone who is underweight, smoothies can be a healthful snack in addition to meals. They are also a great way to add some greens into children’s diets 👧🏽 You can hardly taste spinach in a banana, soy milk, peanut butter and spinach smoothie.

If you’re making a homemade smoothie this week, why not tag us in your creations on social and we’ll reshare!

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Be aware of allergies as the root cause of many problems including fatigue

books

Blog written by Sarah Myhill, author of Diagnosis and Treatment of Chronic Fatigue Syndrome, Ecological Medicine, and The PK Cookbook

Allergy is the inflammation which results from response to substances (called antigens) from outside the body. Some of these present no threat to the body. Examples include pollen, house dust mites, animal dander and foods. Some antigens do pose a threat in high doses, such as metals (lead, mercury, arsenic, nickel), toxic chemicals (pesticides, solvents) or electromagnetic radiation (wi-fi, mobile phones, cordless phones etc).

Allergy has been known about for centuries. For example, 5-10 per cent of people with asthma are also allergic to sulphites. Pliny the Elder wrote of this when he reported the case of an asthmatic patient (rare for his times) who died from a bronchospasm in 79 AD after the eruption of Mount Vesuvius. The patient had lived a ‘normal life’ but for this ‘one incident’.

Allergy is the great mimic and can produce almost any symptom. Furthermore, one can be allergic to anything under the sun, including the sun! Allergy is also common – at least 30 per cent of the population are allergic to some foods. However, by the time allergy has produced fatigue (the major focus of my work as a doctor) it has usually caused other problems beforehand. Suspect an allergy problem if any, or a combination, of the following are present:

* The onset of fatigue is pre-dated by, and/or there is a long history of:

* asthma, sinusitis, rhinitis, eczema or urticaria

* irritable bowel syndrome with wind, gas, bloating, abdominal pain, alternating constipation and diarrhoea

* migraine or headaches

* joint (arthritis) and muscle pain

* mood swings, depression, anxiety, PMT

* almost any unexplained, recurring, episodic symptom.

  • Childhood problems – This would include being a sickly child with recurrent ‘infections’, such as tonsillitis (actually probably allergy). Indeed, a colleague who is a consultant paediatrician considers it medical negligence to surgically remove tonsils without first doing a dairy-free diet. Rhinitis, sinusitis, catarrh and colic are typical dairy allergy symptoms.
  • Symptoms change with time – Often the allergen is the same, but the symptom changes through life. Allergy to dairy products typically starts with colic and projectile vomiting as a baby, followed by toddler diarrhoea, catarrh and glue ear, recurrent infections (tonsillitis, croup, middle ear infections) and ‘growing pains’. Teenagers develop headaches, depression, irritable bowel syndrome, PMT and asthma. In adult life, muscle, tendon and joint pain (arthritis). Any of the above may be accompanied by fatigue.
  • There is a positive family history – I have yet to find a patient who is dairy allergic who does not have a first-degree relative (parent, sibling, child) who also has symptoms suggestive of allergy to dairy products. Allergy to gluten grains also runs in families.
  • There is a tendency to go for a particular food – One of the interesting aspects of allergy is that sufferers often crave the very food to which they are allergic. This was illustrated by one patient who told me that when he died he wished to take a cow to heaven with him. It was dairy which was his main problem! If wheat appears with every meal, then allergy to such is likely.
  • There are symptoms of fermenting gut – Microbes from the gut are minuscule and easily spill over into the bloodstream. This is called ‘bacterial translocation’. These bacteria do not cause septicaemia (blood poisoning), but they may cause allergy reactions at distal sites. I suspect many clinical pictures can be explained by this, including irritable bladder, interstitial cystitis, intrinsic asthma, chronic urticaria, chronic venous ulcers, polymyalgia rheumatica and arthritis (osteoarthritis, rheumatoid arthritis, ankylosing spondylitis and so on).

How to identify your personal food allergies

I never do tests for food allergy because they are unreliable. False negatives are common – so, for example, many people who are intolerant of gluten will test negative for coeliac disease. Often, when the test is negative, they are told by their doctor that it is safe to eat that food – not so! There are many tests for food allergy on the market, but again I find positive results can be misleading, not least because the patient believes absolutely in the accuracy of tests and ends up avoiding foods unnecessarily or eating foods which are causing them symptoms.

The only reliable way to diagnose food allergy is by an elimination diet. The key is to cut out those foods that one is consuming daily. The reason that reactions may be prolonged or delayed is that daily consumption masks the link between exposure and symptom. Western diets include daily consumption of grains, dairy products and often yeast. If in addition one is eating other foods, such as potato, soya or tomato, or drinking regular tea, coffee or whatever on a daily basis then this too should be excluded. One should stay on this diet for at least one month before reintroducing foods to the diet – this should be done cautiously since reactions can be severe. Dr John Mansfield developed a practical, easy-to-follow elimination diet that is described in his last book, Six Secrets of Successful Weight Loss.

The Stone-Age or Paleo diet is a ‘best guess’ diet and a useful starting place, hence my recommendation of the PK (Paleo-Ketogenic) diet as explained in our book Paleo-Ketogenic: the Why and the How. If it transpires that there are multiple allergies, then these days I do not put people on a more restricted diet – that is because some people get completely stuck on two or three foods and are unable to bring in new foods because of the above severe reactions. Instead, I put in place the interventions I recommend for a general approach to inflammation together with specific desensitisation techniques to switch off allergy (see our book Ecological Medicine).

Increasingly I am finding that one does not have to be perfect to reduce allergy and allergy symptoms. Simply reducing the total load is helpful – attention to the general approach is as important as specific desensitisation. However, the key steps are:

  • The PK diet
  • Extinguishing the inflammatory fire with my Groundhog Chronic regime (see any of our books) including antioxidants, especially vitamin C
  • Identifying possible causes, not forgetting micro-organims in the upper gut that should not be there, and eliminating or avoiding them
  • Detoxing to reduce the factors that cause inflammation
  • Reprogramming the immune system with probiotics, micro-immunotherapy, enzyme potentiated desensitisation (EPD) and neutralisation – all explained in detail in Ecological Medicine.
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Spring-perfect recipes from ‘Eat Well to Age Well’

Spring has officially sprung so what better way to celebrate than by trying out some delicious and healthy recipes perfect for this season? Taken from the recently launched cookbook, ‘Eat Well to Age Well’ by Beverly Jarvis.

King Prawn Noodle Salad Bowl

Serves 2

This is a great fish dish with Oriental flavours. It is easy to prepare and speedy to cook – a tasty and nutritious meal, which looks pretty too.

INGREDIENTS:

1 tbsp sesame seeds

150 g wholegrain noodles

3 tbsp olive or rapeseed oil

250 g shelled raw king prawns

1 rounded tbsp red curry paste

2 tsp runny honey

2 tsp fish sauce (I like Blue Dragon)

1 tbsp light soy sauce

1⁄2 lime, juiced

1 tbsp freshly chopped coriander

1 carrot, shaved into ribbons

2 radishes, sliced

4 baby sweetcorn, sliced thickly

2 spring onions, chopped

 

EQUIPMENT:

You will need a chopping board and knife, a large saucepan with a lid, a large frying pan or wok, a dinner plate, vegetable peeler, citrus juicer, tablespoon, and teaspoon, a small bowl, a wooden spoon and 2 shallow serving bowls.

NUTRITIONAL NOTE:

The prawns make a valuable contribution towards your RDI for protein as well as providing vitamins A, B6 and B12 plus calcium and iodine. Prawns contain quite high levels of cholesterol but a 1996 study, compar- ing a low-cholesterol diet with one that included eating prawns every day, found that the prawn diet increased HDL (‘good choles- terol’) and significantly decreased triglycerides while only slightly increasing LDL (‘bad’ cholesterol). Prawns also have a good balance of essential fatty acids with almost three times more omega-3 fatty acid than omega-6 fatty acids (see page 17). The vegetables contribute fibre and antioxidants.

INTRUCTIONS:

  1. In a clean, hot frying pan, over a medium heat, toast the sesame seeds for about 1 minute, stirring frequently, until golden, then transfer to a plate and set aside.
  2. Cook the noodles according to the packet instructions, normally about 5 minutes. Drain.
  3. Meanwhile, heat 1 tbsp oil in a wok or large frying pan over a medium heat. Add the prawns and stir-fry for a minute or two until pink all over.
  4. Add the curry paste and stir-fry for a minute.
  5. Add the honey and fish sauce, with about 4 tbsp water, and stir and heat for 2 minutes.
  6. In a small bowl, make the dressing by combining the soy sauce, lime juice, remaining oil and coriander.
  7. Combine the drained noodles with the carrot, radishes, sweetcorn and spring onions.
  8. Pour the dressing over the noodle mix and toss everything together.
  9. Serve the noodles, divided between the two bowls, with the prawn curry poured over, and topped with the reserved toasted sesame seeds.

 

Vegetable Risotto With Roast Tomatoes

Serves 2 – 3

Risotto makes a filling and truly delicious main course, which is easy to cook if you use this largely baked-in-the-oven method. It is a great complete meal, with bags of flavour in both the risotto, which is cooked in vegetable stock and the tangy tomatoes. I usually prefer using brown rice for extra fibre and vitamins. However, there are times when a creamy, satisfying risotto just has to be made with arborio rice. You will find it in supermarkets, alongside long-grain rice, sometimes just labelled ‘risotto rice’. However, don’t stress if you can’t find arborio risotto rice; just use long-grain white rice instead. It won’t be exactly like an Italian risotto but it will still taste great, I promise!

INGREDIENTS:     

1 tbsp rapeseed or olive oil 1 medium-size red onion finely chopped 1 stick celery, finely chopped

1 medium-size carrot

sliced 125 g sweet vine tomatoes, quartered, or halved if using cherry tomatoes

Salt and freshly ground black pepper 150 g arborio risotto rice, or long grain rice, rinsed and drained

1 tsp freshly grated root ginger

1 clove garlic, crushed

650 ml hot vegetable stock

3 tbsp white wine, or dry cider, optional, or use water

5 tbsp frozen peas

1 small red or yellow pepper, de-seeded and chopped

EQUIPMENT:

You will need a chopping board and knife and a large frying pan with lid which is both hob- and oven-friendly. (If you are worried about the handle, triple wrap it in tin foil, before transferring the pan to the oven.) Also a teaspoon, tablespoon, wooden spoon, roast- ing tray, measuring jug and cheese grater.

NUTRITIONAL NOTE:

The rice makes a valuable contribution towards your RDI for carbohydrate. The tomatoes and bell pepper add fibre, antioxidant polyphenols and vitamins A and C.

TO SERVE:

50 g vegetarian parmesan cheese, freshly grated. Handful basil leaves, chopped. The oven-roasted tomatoes.

INSTRUCTIONS:

  1. Pre-heat the oven to 210°/190°C fan/gas 6.
  2. In a large frying pan, heat 1⁄2 tbsp oil over a medium heat, until shimmering.
  3. Stirring frequently, over a medium heat, fry the onion, celery and carrot for 5-7 minutes, until softened.
  4. Meanwhile, put the tomatoes onto a roasting tray. Drizzle them with the remaining oil, season with salt and pepper, then roast for about 15 minutes.
  5. Stir the rice, ginger and garlic into the pan with the vegetables.
  6. Increase the heat and add 300 ml of the stock, with the wine or water. Stir well and bring to a rapid boil.
  7. Cover with a lid and transfer to the oven, above the tomatoes
  8. Bake for 15 minutes.
  9. Remove the risotto from the oven and transfer it back to the hob.
  10. Gently, stir in the peas and the red or yellow pepper, with the remaining stock.
  11. Cook uncovered, stirring, over a me- dium-high heat, for 5-7 minutes or so, until the rice is al dente and the peas and peppers are just cooked.
  12. Remove from the heat, adjust the sea- soning if necessary, then serve, sprinkled with the basil, and the parmesan cheese, accompanied by the roasted tomatoes.

 

 

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Young people and the importance of healthy eating  

Blog post written by Hanna Purdy, author of ‘Could it be Insulin Resistance?’

Insulin resistance and its corresponding effects, such as obesity, are alarmingly common issues in young people. In addition to excess weight, it is less commonly known and acknowledged that the effects of insulin resistance can also manifest as depression, anxiety and other mental health issues. This is due to the interconnection between the enteric nervous system, a collection of millions of nerve cells lining the gastrointestinal tract, and the central nervous system. This gut-brain axis means that our diet has a substantial influence over our moods. Therefore an unbalanced gut microbiome, hormonal imbalance and chronic inflammation, which are all effects of an unhealthy diet, go hand in hand with insulin resistance and negatively influence our mental as well as physical health. These effects are highly damaging to developing children and young people.

 

What is insulin resistance?

To briefly outline this concept, insulin resistance is where our cells are not responding to the effects of insulin in the way they should. The main cause of this is the overconsumption of sugary and starchy foods, as well as eating too frequently (e.g. snacking throughout the day). As a result, too much insulin is produced in the body, a hormonal problem also known as metabolic syndrome. A diet consisting of an excess of sugar and starch and a lack of integral micronutrients can also have an adverse effect on the good bacteria in our gut, causing abdominal problems such as IBS as well as mental issues such as depression. An excess of insulin and a deficiency of good bacteria can affect other hormones in the body, causing problems such as early puberty, acne and PCOS.

Children and young people are especially vulnerable to the consequences of insulin resistance, and therefore it is vital that parents are educated as to its cause and effects, as well as how to reverse it.

 

Educate your young people on insulin resistance

A common misconception held by both adolescents and adults is that you need to eat less to lose weight. It is important to understand that weight loss does not work that way, and under-eating can only do harm. It is essential for children and young people to eat the necessary nutrients (e.g. proteins, healthy fats) and the right amount of food to fuel their bodies. Excess weight is the result of too much insulin in the body, not too many calories, and exercising more does not solve this problem either. We also need to have an understanding of the micronutrients we get from our food, and why they are needed.

Education is one of the most important things if you want to bring about a lifestyle change, as cutting out sugar and starchy carbohydrates may be challenging. Educating your children and young people is very advantageous, as building an understanding of the topic of insulin resistance and healthy eating could motivate them to opt for healthier foods themselves. The WHY is very important. Simply making them eat more healthily “just because” will not help create long-term changes.

 

Learn to cook a wide variety of tasty and healthy meals

The first thing that comes to mind when thinking about healthy meals is salad. It might be worth reminding young people that healthy meals can actually be delicious and tastier than fast food when cooked right. You can eat all your favourite foods if you just make them yourself, from good ingredients. A fun way to get creative is to make alternatives to your favourite junk foods and desserts. There are many websites online that provide delicious recipes for you to follow and tweak to your liking (and there are some in my book Could it be Insulin Resistance? also). Personally, I find that the healthier alternatives taste better and they make you feel great. Here’s an example recipe from my book:

Chilli con carne

For 4 people

Ingredients:

  • olive oil
  • 500g beef mince
  • 1 onion, finely chopped
  • 1 red pepper, finely chopped
  • 1 yellow pepper, finely chopped
  • 2-3 cloves garlic, finely chopped, or grated
  • 400g can chopped tomatoes
  • 2 tbsp tomato purée
  • 1-2 tsp chilli powder
  • 2 tsp paprika
  • 1 tsp ground cumin
  • salt
  • black pepper
  • sour cream
  • grated cheddar cheese for serving

Method:

  1. Heat a drizzle of olive oil in a pan
  2. Add the mince and cook until it is brown
  3. When the meat is nearly cooked, add the onion and peppers and continue cooking for another 5 minutes
  4. Add the garlic, tomatoes, tomato purée and all the spices, including salt and pepper, according to your taste
  5. Simmer for 15-20 minutes. Serve with grated cheese and a spoonful of sour cream on top as well as a green salad

 

Replace fizzy drinks with water, kombucha and herbal tea

Soft drinks such as Coke or Pepsi can be very addictive. Kombucha is a great alternative. Not only is it pleasing for the taste buds, but it also provides probiotics, which are essential for gut health. If you can’t obtain kombucha, then herbal tea with some honey should suffice.

Now, if you think that replacing sodas with diet sodas is better, you have been misinformed. There are many articles on the Internet that provide valuable insight on the subject, but in short, diet sodas are very harmful to the body, containing artificial sweeteners as they do. Don’t forget, fresh water is always the best alternative for hydration.

 

Please read my book, ‘Could it be Insulin Resistance?’, for more information on this topic.

 

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Why Diets Fail You

Nowhere is hope over experience more prevalent than in the world of the multimillion-dollar diet industry.

There is a growing amount of evidence suggesting that for many people going on a diet which restricts what you eat as a way of achieving enduring weight loss does not work and is not sustainable in either the mid or long term.

If restrictive or calorie-controlled diets worked, then by now one ‘super diet’ would have emerged and it would work for everyone, but this is definitely not the case. Hundreds of diet books are published every year and no doubt this trend will continue.

Any diet that encourages you to eat fewer calories, or to radically cut out whole food groups, in order to achieve weight loss is scientifically flawed. Denying yourself food to the point of going hungry convinces your subconscious mind that you are living in a time of food shortage or famine and passes messages to your body to hold onto its fat as your mind is not sure for how long the food shortage will continue. As you can imagine, this is counter-productive to good health as the body feels under stress.

If you have dieted in the past, and most people have, your mind will have a ‘memory’ of experiencing those periods of reduced food intake. Periods of self-induced calorie reduction where you experience hunger pangs are very difficult to maintain and are often the trigger for a stint of bingeing or excessive eating. This is what is meant by ‘yo-yo dieting’. Yo-yo dieting like this can negatively affect your metabolism, making it even harder in the future to regulate your weight. If you recognise you have a pattern of dieting and bingeing, then it is even more vital that when you commit to eating real food as part of nutritionally balanced meals that leave you satisfied, and that you do not go hungry, as this will quickly plunge your metabolism back into fat-storing mode.

A holistic, all-body approach to eating real food means that there is no advantage to going hungry or feeling deprived. This approach is diametrically opposed to the usual diet model. In How to Feel Differently about Food, we encourage a way of eating that promotes reassuring your mind that nutritious food is available to you and that your body is no longer under threat of impending food shortage. This reassurance enables habitual stress levels around food to be reduced and when the stress symptoms of emotional eating are reduced, your body reduces its production of cortisol – the stress hormone that can also inhibit weight loss. Feeling less stressed also ensures that the nourishment in the foods that are eaten becomes more ‘bio-available’ and advantageous. Later in the book we explain how stress shuts down many of the processes of digestion, leaving sufferers deprived of essential nutrition.

Our methodology promotes resetting your metabolism into fat-burning mode instead of fat-storing mode and this is achieved through selecting appetising and tasty foods that encourage satiety. In addition, this approach HOW TO FEEL DIFFERENTLY ABOUT FOOD 10 focuses on the effect of refined sugar as a key cause of weight gain. Sugar and simple carbohydrates are rapidly absorbed into your bloodstream and affect your body’s production of insulin. Rapid spikes in blood sugar cause insulin levels to rise and take sugar out of the bloodstream and into storage in the liver, muscles and (if they are full) fat cells; the high glucose level is therefore followed by a rapid drop in blood glucose levels. This in itself can be the cause of sugar cravings and the trigger for compulsive eating. The cumulative effect of eating in ways that spike insulin production eventually leads to what is called ‘insulin resistance’. This is a condition in which the cells of the body become unresponsive to increasingly high levels of insulin and this is a key predictor of diabetes.

The latest figures from the Centers for Disease Control (CDC, 2014) in the US show that almost 10 per cent of the US population has been diagnosed with diabetes. The equivalent figures from Diabetes UK (2015) show figures approaching 3.5 million in 2015 and all predictions expect these numbers to grow year upon year. In addition, many, many more people the world over have ‘pre-diabetes’ (also known as metabolic syndrome) and remain undiagnosed until their health deteriorates with associated serious health problems – heart, circulation, eyesight and kidney damage – that bring them to medical attention and the confirmation of type 2 diabetes. Going back to health risks associated with being overweight, the incidence of pre-diabetes and diabetes itself is higher in patients who are classed as obese.

There are two other important hormones found to affect a person’s ability to manage his/her weight. The first is called leptin. It is made by fat cells and works to decrease appetite. This can become unbalanced in response to insulin resistance caused by spikes in blood sugar levels. Leptin is responsible for sending messages to your brain that you’ve eaten enough and feel sated. When leptin’s signalling goes awry, the hormone stops being produced so the messages that you have eaten enough are no longer sent, which leads to an inability to determine satiety. This is called ‘leptin resistance’. Medical professionals are now focusing more on the part leptin plays in the development of obesity, and how the hormone responds may actually be the result of obesity.

The second key involved with appetite is called ghrelin and its job is to signal to you that you are hungry. It also influences how quickly you feel hungry again after eating. Ghrelin naturally increases before meal times and is then designed to reduce after eating for around three hours until it once more naturally increases to signal the need to eat again. However, this hormone too can become unbalanced and send hunger signals more frequently, encouraging a reduction in the time between meals or even promoting the habit of constant grazing on food. One way that ghrelin becomes out of balance is through stress, which disturbs sleep patterns. This can affect workers who work unnatural hours such as night shifts. Not getting enough sleep has been shown to increase levels of ghrelin and cause an increase in appetite.

In simple terms, the hormonal responses that help manage appetite and weight are like a house of cards that are all interdependent on each other to maximise your health, weight management and wellbeing. Although designed to be perfectly in balance, a key element that can cause the whole house of cards to collapse is the eating of sugar and simple carbohydrates. It doesn’t take long before sugar spikes begin to undermine the complex hormonal interactions.

The good news is that by reducing stress levels, improving sleep patterns and changing the types of food eaten it is possible to re-calibrate the hormones’ signals to the brain to promote a feeling of fullness and enhanced wellbeing. On the food front this is achieved by cutting out refined sugars, simple carbohydrates and processed foods and replacing them with real foods, including plenty of good fats, such as olive oil, oily fish and nuts that your body can naturally process.

 

This blog was taken from Sally Baker and Liz Hogon’s book How to Feel Differently About Food

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Eating the rainbow part 2: The health benefits of the nutrients that colour foods

health-benefits-of-the-nurtients-that-colour-food

The following list of nutrients in foods, that produce their colours, is by no means complete as more are being discovered all the time.  However, it provides the reader with some reasons why the consumption of colourful foods is vital for ultimate health.

Anthocyanins (blue to black)
Anthocyanins are a water-soluble bioflavonoid pigment and the colour will depend on the pH of the solution they are in. They are red when the pH is below three (highly acid), blue at pH ghihger than 11 (very alkali) and violet a neutral pH 7.
Bioflavoniods have been found to help slow down age-related motor changes, such as those seen in Alzheimer’s or Parkinson’s disease, prevent the oxidisation of certain compounds and fight attacks on the body from harmful chemicals.
They also increase vitamin C levels within cells, decrease the breakage of small blood vessels, protect against free-radical damage and help prevent destruction of collagen by helping the collagen fibres link together in a way that strengthens the connective tissue matrix. They also reduce blood glucose levels and improve insulin sensitivity due to the reduction of retinol-binding-protein-4 so are useful in preventing diabetes and can help with treating obesity.

Anthoxanthins (cream and white)
Anthoxanthins are water-soluble pigments which range from white or colourless to a creamy yellow and red, often in the petals of flowers. These pigments are generally whiter in an acid medium and yellower in an alkaline medium. Consuming foods rich in anthoxanthins has been found to reduce stroke risk, promote heart health, prevent cancer and reduce inflammation.

  • Those undergoing treatment for complex corneal diseases, whose underlying eye health condition is caused or aggravated by inflammation, might find increased symptom relief by including more anthoxanthin-rich foods in their diets.

Astaxanthin (red)
Astaxanthin is the most powerful antioxidant to man and is capable of crossing the blood/brain barrier to protect the brain cells from free radicals. It also increases the activity of the liver enzymes that detoxify carcinogens and stimulates and enhances the immune system.

Betalains (orange and yellow and blue to black)
Betalains are found in the petals of flowers, but may colour the fruits, leaves, stems and roots of plants that contain them. Betalains are aromatic indole derivatives synthesised from the amino acid (building block of proteins) tyrosine. There are two categories, Betacyanins (red to violet) and Betaxanthins (yellow to orange). Betalains provide a higher antioxidant value than most other vegetables containing beta-carotene and have anti-inflammatory anti-cancer and detoxifying properties and support the making of red blood cells.

Health benefits of betaxanthins

  • Stop the spread of cancerous tumours
  • Prevent diseases of liver, kidney and pancreas
  • Help reduce ulcers in the stomach
  • Strengthen the lungs and immune system
  • Improve vision and are good for treating eye redness
  • Reduce pain after intense physical training and also menstrual pain
  • Eliminate hard stools and prevent constipation
  • Positively affect the colon
  • Regulate high blood pressure
  • Eliminate bad breath
  • Help to treat acne and create healthy skin.

Health benefits of betaxanthins

  • Can cross the blood-brain, eye and spinal barriers to help arrest free-radical damage in cell membranes, mitochondria and DNA
  • Enhance immune cell strength and antibody activity
  • Improve gastrointestinal health
  • Improve cognitive function
  • Help to maintain peak performance in athletes
  • Protect the heart.

Carotenoids (deep green, yellow, orange and red)
The carotenoids are a group of more than 700 fat-soluble nutrients. Many are proving to be very important for health. They are categorised as either xanthophylls or carotenes according to their chemical composition. These compounds have the ability to inhibit the growth of many pre-cancerous tumours.

  • Carotenoids act as antioxidants. Alphacarotene, betacarotene and cryptoxanthin are types of carotenoids, and the body can convert all of these to vitamin A which helps keep the immune system working properly and it is needed for eye health.
  • Other types of carotenoids are lutein and zeaxanthin and, when consumed regularly, protect the retina from damage caused by the sun’s harmful UV rays and high-energy visible light. Lutein and zeaxanthin can also reduce the risk of cataracts later in life.
  • These antioxidants also have the ability to protect cells and other structures in the body from the harmful effects of free radicals.
  • Lutein can also help to reduce the risk of breast cancer and heart disease and supports healthy skin, tissue, blood and the immune system.
  • Lycopene is the bright red carotenoid that is found in fruits and vegetables. Consuming lycopene regularly helps to reduce the risk of heart disease and stroke, cancers of the prostate, stomach, lungs and breast, and osteoporosis, and protects LDL cholesterol from oxidation, which prevents heart disease.

Chalcones (yellow), Chlorophyll (green), Curcumin (yellow), and Flavins (pale-yellow and green fluorescent) are further nutrients founds in foods that produce their colours. For more information on these nutrients, you can purchase the book here.

This extract was taken from “Nature’s Colour Codes” from the Nature Cures pocketbook series by Nat H Hawes.

 

 

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Eating the rainbow part 1: The six colour categories of natural foods

eat-the-rainbow

Why we should “eat the rainbow”
Nature’s colours give strong clues about the nutrient content of foods which we should not ignore. For instance; beetroots are rich in betacyanins and iron which gives them their deep red colour and provides the essential ingredients for optimum health. Iron is essential to the production of red bloods cells that carry vital oxygen to all parts of the body and betacyanins have a whole host of amazing health benefits.
Some vegetables contain more than one colour. For instance, spring onions have green leaves and white roots. This means there are the nutrients associated with both these colours present so the whole of the plant should be eaten and will provide the nutrients listed for green and white below. The same goes for beetroot and beetroot leaves and turnips and their leaves.
Some vegetables, fruits and nuts contain different healthy nutrients in both their flesh and skins so both should be consumed. Apples, aubergines, potatoes and sweet potatoes are examples. Orange, lime and lemon peel has powerful antioxidant properties and can help to protect the brain and heart and therefore should be included in the diet. Skins should only ever be discarded if they are completely inedible, such as those of bananas, watermelons or pumpkins.
The colour of foods can also indicate the ripeness, which again has an impact on the nutritional content. For instance, green unripe bananas are richer in resistant starch and fibre than ripened yellow bananas while Japanese scientists have found that a fully ripe banana produces a substance called tumour necrosis factor (TNF). This compound has the ability to combat abnormal cells and protect against cancer. They discovered that as the banana ripens and develops dark brown and black spots and patches on its skin, the concentration of TNF increases. They say that the degree of anti-cancer effect corresponds to the degree of ripeness of the fruit.

The six colour categories of natural foods
Choose at least one small serving of each of the following six colour categories each day if you can. Make two of them fruit and four of them vegetables and at least one should be a leafy green.
• Green
• Orange/yellow
• Red
• Black/blue/purple/violet
• Cream/white
• Brown/gold

1. Green
Chlorophyll and carotenoids give the green pigment found in: apples, alfalfa, algae, artichoke (globe), ashitaba, asparagus, avocado, bell peppers, broad beans, broccoli, Brussel sprouts, cabbage, celery, chilli peppers, chives, chlorella, cress, courgettes, grapes, olives, herb leaves, kale, kiwi fruit, lettuce, lime and peel, mung beans, okra, peas, pumpkin seeds, rhubarb, rocket, runner beans, seaweed, spinach, spirulina, spring onions, watercress, winged beans and sprouted seeds, grains, nuts and legumes,

2. Orange and yellow
Curcumin gives turmeric its yellow colour and anthoxanthins, betaxanthins, carotenoids and/or chalcones give the yellow and orange colours found in: apricots, bell peppers, butternut squash, carrots, chick peas, chilli peppers, corn, ginger, lemons, lentils, mango, oranges, papaya, peaches, pineapple, prickly pear, pumpkin, swede, sweet potato, tangerines, turmeric, the peel of yellow and orange citrus fruits and whole grains.

3. Red
Anthoxanthins, betacyanins, carotenoids and/or lycopene provide the red pigment in: apples, asparagus, bell peppers, cabbage (red), cherries, chilli peppers, cranberries, goji berries, grapefruit (pink), grapes (red and black), guava, oranges (blood), pears (red), mung beans, persimmons, pinto beans, prickly pear, radishes, raspberries, rhubarb, red chokeberry, kidney beans, onions (red), pomegranates, rose hips, saw palmetto berries, strawberries, sumac, Swiss chard, tomatoes and watermelon.
Astaxanthin causes the pink/red colour in seafood, such as lobster, prawns, salmon and shrimp. The highest concentration is found in red krill oil. (Note that in farmed salmon the pink colour is produced by feeding them with lab-produced astaxanthin as they would otherwise be grey).

4. Black blue, purple and violet
Anthocyanins and betacyanins (never together) give the blue to black colours and are often most concentrated in the skins and/or stems of food crops such as: acai berry, purple aubergine, beetroot, bilberries, black bananas, black beans, blackberries, black chokeberry, blackcurrants, black tea, blueberries, broccoli (purple variety), cherries, chokeberries, cranberries, dates, elderberry, figs, black grapes, black olives, kidney beans, maqui berries, mulberries, onions (red), navy beans, plums, poppy seeds, potatoes (red-skinned), prickly pear, prunes, purple broccoli tops, radishes, raisins, sweet potato (skins), Swiss chard and winged beans.

5. Cream and white
Anthoxsnthins give the cream and white colours found in: white aubergines, just-ripe bananas, Brazil nuts, butter beans, cauliflower, celery, chestnuts, coconut, garlic, Jerusalem artichoke, leeks, macadamia nuts, mung beans, mushrooms, navy beans, onions, parsnip, peanuts, pecans, pine nuts, pistachios, potatoes, radishes, soya beans, spring onions and turnips.

6. Brown and gold
Brown and golden foots can contain a variety of the above pigment nutrients. Examples include: brown rice, cocoa beans, dates, mushrooms, nuts, potato skins, seeds and whole grains.

This extract was taken “Nature’s Colour Codes” from the Nature Cures pocketbook series by Nat H Hawes.

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Psoriasis: Natural Remedies

Natural remedies for Psoriasis

Psoriasis is a chronic skin disorder that affects 1% to 3% of the world’s population. It is characterised by periodic flare-ups of well-defined red patches covered by a silvery, flaky scale on the skin and the scalp. There are several variations of psoriasis, but the most common type is chronic plaque psoriasis. The exact cause is unknown, but it is believed that a combination of several factors contributes to the development of this disease. In a normally functioning immune system, white blood cells produce antibodies to foreign invaders such as bacteria and viruses. These white blood cells also produce chemicals that aid in healing and fighting infective agents. With psoriasis, though, special white blood cells called T-cells become overactive; they attack the skin and set off a cascade of events that make the skin cells multiply so fast they start to stack up on the surface of the skin. Normal skin cells form, mature and then are sloughed off every 30 days, but in plaque psoriasis the skin goes through this whole process in three to six days.

DAMAGE
Sometimes an injury to the skin can cause the formation of a psoriasis patch. This is known as the Koebner phenomenon, and it can occur in other skin diseases, such as eczema and lichen planus. It can take two to six weeks for a psoriasis lesion to develop after an injury. Types of damage that can trigger a flare include: abrasion – even mild abrasions; increased friction from clothing or skin rubbing against skin in folds, such as armpits or under breasts; sunburn; viral rashes; drug rashes and weather damage.

DIET
Alcohol, sugar, coffee, fatty meats, refined processed foods, additives and deficiencies in minerals and phytonutrients can induce attacks of psoriasis.

DRUGS THAT CAN INDUCE OR WORSEN PSORIASIS

  • Chloroquine – used to treat or prevent malaria.
  • ACE inhibitors – angiotens in converting enzyme inhibitors, used to treat high blood pressure. Examples include fosinopril, captopril, and lisinopril.
  • Beta-blockers – used to treat high blood pressure. Examples include metoprolol tartrate (Lopressor) and atenolol (Tenormin).
  • Lithium – used to treat bipolar disorder.
  • Indocin – an anti-inflammatory medication used to treat a variety of conditions, including gout and arthritis.

INFECTIONS
Infections caused by bacteria or viruses can cause a psoriasis flare. Streptococcal infections that cause tonsillitis, or strep throat, tooth abscesses, cellulitis, and impetigo, can cause a flare of guttate psoriasis in children. The human immunodeficiency virus (HIV) does not increase the frequency of psoriasis, but it does increase the severity of the disease.

PSYCHOLOGICAL STRESS
This has long been understood as a trigger for psoriasis flares, but scientists are still unclear about exactly how this occurs. Studies do show that not only can a sudden, stressful event trigger a rash to worsen; the daily struggles of life can also trigger a flare. In addition, one study showed that people who were categorised as ‘high worriers’ were almost two times less likely to respond to treatment compared to ‘low worriers’.

WEATHER
Weather is a strong factor in triggering psoriasis. Exposure to direct sunlight, which usually occurs in the warmer months, often improves the rash. On the other hand, cold, short days seen in the winter months can trigger the rash to worsen.

NATURE CURES FOR PSORIASIS
Raw juice therapy can effectively improve psoriasis. The best organic natural foods to juice are: apricot, beetroot, carrot, celery, cucumber, grapes, lemon, spinach and tomato.

EXTERNAL REMEDIES FOR PSORIASIS
The following can be used as external remedies for psoriasis: burdock root, Chinese rhubarb root, egg white (beaten to fluffy stage), mango, oats, parsley, pine needle tea bath and tamanu oil.

 

This extract was taken from Nature Cures by Nat Hawes. Check out her website at http://www.naturecures.co.uk/about.html