So important to do everything you can to improve how your digest your food.

Nutritionguru1's Blog

Did you ever try soaking your cereal grains the night before eating? Its a fantastic way to increase their digestibility if you have issues with digestion. Try soaking some porridge oats in rice milk, along with some dried prunes and cinnamon, then heat in the morning or eat cold. Remember your stomach doesn’t have teeth, so we need to do whatever we can do improve the digestibility of our food and also really chew it well. Enjoy!

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Did you ever try soaking your cereal grains the night before eating? Its a fantastic way to increase their digestibility if you have issues with digestion. Try soaking some porridge oats in rice milk, along with some dried prunes and cinnamon, then heat in the morning or eat cold. Remember your stomach doesn’t have teeth, so we need to do whatever we can do improve the digestibility of our food and also really chew it well. Enjoy!

Do slimming clubs work?

The Medical Research Council believe that slimming clubs like Weight Watchers might be the answer to Britain’s obesity crisis and could be prescribed by the NHS in the future.

Whilst I have never advocated points systems or calories counting, I do believe that any kind of group meeting that motivates others to shed pounds together can only be a good thing. The power of a group to support each other in losing weight and getting fitter and healthier is often stronger than the power we have over ourselves to go it alone.

Do slimming clubs work?

We all approach weight loss differently according to our personality types. Dieters who attend slimming clubs are normally very motivated by clear structure, group support and accountability, whilst other slimmer are cheesed off and embarrassed by the whole concept, preferring to go it alone with dieting books, exercise plans or seeing a nutritionist. Whatever works for you is what matters.

Here are some extra tips..

Form your own slimming club

If you dread the thought of slimming clubs and public weigh ins then set up your own club with trusted friends and family and motivate each other. Your don’t necessarily have to use a points system, you may want to choose your own diet book to stick to.

One size does not fit all!?

Know what works for you. Successful dieters have a tried and tested method honed over many years of trial and error. So experiment with different healthy weight loss plans and get to know what works for you and your lifestyle.

Understand why you can’t lose weight

If you have tried every diet under the sun, you eat healthily, exercise and still can’t lose the weight then you need to investigate this further. Your GP or nutritionist will be able to run tests and help you discover any underlying hormonal conditions or food intolerances etc.

Food industry leaves us wanting more

 

Cheap food industry keeps us fat

Dora Walsh, Head Nutritionist and founder of www.nutriheal.net unearths the dirty tricks used by cheap food producers  to keep us wanting more.

The average person in the UK has at least eight food contacts a day – a far cry from the three square meals our parents ate.  But. why  can’t we stop eating and  why does the food industry keep us on our knees and coming back for more?

Junk food almost as addictive as heroin

Food producers manipulate foods to be as addictive as drugs. For millions of people, modern food is simply impossible to resist, they become addicted to a bad diet in the same way as people became addicted to cocaine and heroin.

Studies suggest our brains may react in the same way to junk food as they do to drugs and unfortunately for us, the food industry is cashing in. Addictive formulations will keep us eating and feeling unsatisfied. The cycle’s hard to break and many junk food addicts would benefit from a detox programme to get them off addictive foods. Problem is, many  go back for another hit…

Specific mix of fat, salt and sugar gets you hooked

Fast food chains have spent millions researching how to create the “bliss sensation” to make people addicted (meaning their brain becomes physically dependent on this chemical “bliss” sensation to function properly).

The “once you pop, you can’t stop” slogan holds true! A secret and  precise mixture of fat, salt and sugar triggers chemicals in the brain causing a “bliss” sensation.  The bliss point makes it difficult for us to stop eating and keeps us coming back for more.

Red, yellow and green make you hungrier

Red and yellow cars are more likely to be stolen and studies have shown how these colours do  increase our appetite. Fast food chains use these colours to attract more customers and make them hungrier. 

The pull of a fast food restaurant is psychological and MacDonald’s, Kentucky Fried Chicken, Pizza Hut and Wimpy are the experts at reeling us in and keeping us eating. Just be prepared for your cravings next time you walk past those golden arches.

Addictive additives keep you eating

Ever heard of Chinese restaurant syndrome? It’s the bad feeling you get when you binge on cheap Chinese and overdo it on the prawn crackers. One cracker is never enough is it?

Addictive foods  mean more cash and cheap restaurants and junk food producers routinely lace products with additives like MSG (monosodium glutamate) added for the addictive effect it has on the body.

MSG can be found in anything from cheese and onion crisps to stock cubes, yeast extract, soy sauce, seasoning and spices. Check the ingredients next time you shop and you will be amazed.

Food engineered to change your “mouth feel”

Food technologists can alter the “mouth feel” and “oral wetness” of food to make it taste better. Chemicals and aromas to boost the production of saliva making food juicier or more refreshing to improve pleasurable sensations.

They also know what to add to make us feel full, but they save that for diet products…

Sugar addiction harder to break than cocaine

Sugar isn’t the only white powder that’s addictive. It’s a cheap additive that tastes so good it keeps us reaching out for just one more biscuit.

Sugar is everywhere and food manufacturers will even hide it in the savoury foods we think are healthy. We are so accustomed to the sweet taste that food tastes bland without it.

Sugar addicts consume confectionary to excess in a manner similar to drug addicts and find it extremely difficult to stop.  Similar  to an alcoholic or drug addict, they can only stop if they cut it out altogether.

Is your body trying to tell you something?

 Is your body trying to tell you something?

Dora Walsh, Nutritionist and Founder of www.nutriheal.net  explains your body signs that your diet is lacking and what to eat to combat it.

We all have annoying niggles, but sometimes we ignore them and just keep going. But, have you considered that perhaps your body might be trying to tell you something? Why else does pain or an itch exist, other than to tell you when something’s not quite right.

Listen to your body and it will reward you handsomely, ignore it, and those warning signs will get stronger –  sometimes with devastating effects…

Your body knows

Illness could be staring you in the face since the face reflect our sense of wellbeing. Eye, hair, nail, mouth and skin symptoms are early outward warning signs of vitamin and mineral deficiencies which can severely impact your health. Get smart and get in touch with what you body ‘s trying to tell  you.

Signs and symptoms

Dark under eyes circles

We all dread that panda eyed look, and many of us are such experts at covering it that we don’t even consider why we look this way or what we can do about it. The good news is that if you get to the root of the problem you won’t have to spend hours in make up just to look normal. Hooray!

Other than lack of sleep dark under eye circles could signal possible food allergies, poor kidney function, or dehydration.

Get tested for food allergies and intolerances or simply try eliminating foods you are most likely to be allergic or intolerant to like wheat and dairy. Try this for one month to see if how your symptoms improve. You will probably lose some weight too. Drink plenty of pure water to rehydrate your system, cut down on caffeine and alcohol and support your kidneys with a healthier diet.

To support your kidneys cut down a little on the animal protein and avoid foods that are high in salt or monosodium glutamate (MSG). Steer clear of canned, pickled, or smoked meats and avoid adding salt to your food. Try to use lemon, herbs or spices to improve the flavor of your meals as this is much healthier for you.

 

 

Foods to support the kidneys include: Azuki and kidney beans, parsley and black sesame seeds will support your kidneys. And apples, cranberry juice, canned fruit, berries, plums, cabbage, mustard greens and broccoli are nutrient-rich, low in potassium foods that won’t send your potassium levels soaring. 

Muscle twitches

Quivering eyelids, muscle twitches, restless legs and spasms are common deficiency symptoms for the mineral magnesium.

This essential mineral is crucial for muscle contraction, nerves and many other bodily functions. However, this is such a common deficiency as the mineral is depleted by prolonged stress and physical exertion. Luckily this can be addressed by taking in more magnesium from your diet or supplements.

Magnesium rich foods include:  raw almonds, seeds, all green vegetables, lentils, kidney beans and whole grains such as oats and rye and spelt.  

Hangnails

Have you ever dreamt of having beautiful hands but can’t stop yourself picking  the dry skin around your cuticles? It’s a nasty habit, but you wouldn’t have this problem if you loaded up on healthy fats… 

Yes, hangnails are caused by essential fatty acid deficiency, and by that I’m referring to the omega 3 and 6 fats we keep hearing about in the news. Guess what? Those fats don’t just work on your brain, they are essential for your whole body and that’s why they have been termed “essential” because  we can’t do without them and we don’t have the ability to  make them ourselves.

Omega 3 rich foods include: sardines, salmon, mackerel or flax oil

Omega 6 rich foods include: avocados, olives, raw nuts and seeds

 Dandruff

Are you embarrassed about dandruff and avoid wearing black? Maybe you are tired of using harsh shampoos that don’t get to the root of the problem. When you identify and treat the cause from within you will become flake free.

Dandruff is often a sign of vitamin B6, zinc, magnesium and biotin deficiency. It can also signal hormone  imbalances,  too much sugar in the diet, stress or allergies to dairy produce, chocolate, nuts and shellfish. Sometimes it’s attributed to inadequate rinsing or even fungal overgrowth.

 

 

Consume a healthy diet full of fresh fruit and vegetables, whole grains and lean proteins. The diet must be low in saturated fats, sugar and excessive alcohol or caffeine which can deplete essential vitamins and minerals further.

Vitamin B6 foods include: Fish, pork, brown rice, whole grains, peanuts, walnuts, avocados.

Zinc rich foods include: peas, turnips, legumes, kelp, lean red meat, fish, poultry, and lamb (once a week ok).

Biotin rich foods include: almonds, peanut butter, tuna, pork, banana, papaya, carrots, avocado, tomato sauce, salmon, Swiss chard, sweet potato, haddock, cashews.

Magnesium rich foods include:  raw almonds, seeds, all green vegetables, lentils, kidney beans and whole grains such as oats and rye and spelt

Wash your hair in chamomile or tea tree shampoos and rinse with 1 cup cider vinegar and 10 drops of peppermint oil.

Mouth ulcers

Recurrent mouth ulcers are very common and can be linked to various nutrient deficiencies including vitamin B12, folic acid, vitamin B6 and zinc.

Many vegetarians and vegans suffer from mouth ulcers since it’s difficult to get enough B12 and folic acid from a vegetarian diet, however it is possible if you know how.

Recurrent mouth ulcers are sometimes a sign of celiac disease sensitivity to gluten in the diet) and should be discussed with your doctor.  Seek medical advice if ulcers keep coming back or last more than 3 weeks.

Vitamin B12  rich foods include:  Red meat, aloe vera, sardines,   eggs, liver, nutritional yeast

Vitamin B6 rich foods include: Fish, pork, brown rice, whole grains, peanuts, walnuts, avocados

Folic acid rich foods include: Liver, chicken, egg yolks,  beans,  almonds, sweet potatoes

Zinc rich foods include: peas, turnips, legumes, kelp, lean red meat, fish, poultry, and lamb (once a week ok).

Applying aloe vera gel can help this condition enormously, and you should also avoid toothpastes containing sodium lauryl sulphate (SLS) .

Seek medical advice if ulcers keep coming back or last more than 3 weeks.

Sallow or yellow tinged skin

Sallow skin could be an outward sign of dehydration. Load up on two litres of pure water daily to combat dull, lifeless skin and get enough sleep.

A yellow tinge can also be a sign of liver toxicity, jaundice and liver problems, and should always be checked by your doctor. This is the result of a pigment called bilirubin being deposited in the skin instead of being removed by the liver.

Foods to support liver detoxification pathways include: broccoli, cabbage, Brussels sprouts, onions,  garlic, oranges, sweet peppers

Pale inner eyelids

Pull your lower eyelids down and check to see if they look very pale. If they do you may be sufferingfrom iron deficiency anaemia which is especially common in women due to menstrual blood loss although men get also become anaemic.

Other signs and symptoms to watch out for include white half moons at the base of the fingernails, pale skin, rapid heartbeat and excessive tiredness. Ask your doctor to check your iron levels and consume foods high in iron and vitamin C which you need in order to absorb the iron in your diet.

Iron rich foods include: lean red meat, (lamb, game, beef),  eggs (especially the yolk)

Vitamin C rich food include: kiwi fruits, bell peppers, berries, citrus fruits

 

 

Bleeding gums

Vitamin C, vitamin C, bioflavonoid, calcium, alkalizers

Pimply bumps on upper arms

Pimply bumps on arms – EFA deficiency. Also possible deficiency of Vit A and B vitamins

Source: http://www.virginmedia.com//homefamily/health/are-you-wearing-your-diet-on-your-face.php

How many calories do I need?

How many calories do I need?

This question is often asked, but there’s no easy answer. On average women need 2,000 calories per day and men 2,500, but since we are all different with differing activity levels, heights and body sizes, this guideline doesn’t always hold true because one size doesn’t fit all!

Eat for your needs

People who stay slender do so because they’re in ‘energy balance’. In other words, they (often unconsciously) eat the right amount of healthy food to meet their calorie needs. It’s a more natural state of being as opposed to constantly checking calorie content and living with restrictions.

This means eating the right amounts and types of foods to provide enough energy and nutrition for your particular activity level and situation. If you are sedentary you obviously won’t need as many calories as an athlete. Get the picture?

Eat for what you are about to do not for what you have done

The old adage of breakfast like a king still holds true because you will have the whole day burn it off. Lunch like a queen and dine like a pauper. Why? Because you are about to go to bed for which you need less energy.

And if you really have to count, here’s how to do it

There’s an equation that works how many calories you need based on your age, sex and level of activity, or just use a basic metabolic rate calculator to work it out

How much fat should I eat a day?

How much fat should I eat a day?

I get asked this question all the time and it infuriates me! Why? Well, let me tell you something – good nutrition isn’t about counting fat grams, calories or carbs or whatever you are doing to make yourself miserable.

Please stop sizing up every morsel of food going into your mouth – it’s boring and unnatural. Yawn!

Think instead about the type of fat you eat, whether you digest it properly and how to burn it off again.

Good fats vs bad fats

Goods fats come from raw nuts, seeds, avocados, oily fish, olives and coconut oil. Even a bit of butter is good for your digestion.

Bad fats are mostly saturated and come from very fatty cuts of meat, full fat cheese, hydrogenated vegetable oils used in processed food or refined cooking oils.

Stick to the good fats, avoid the bad ones and remember that fat is your friend (in moderation) because it makes you feel full. You need good fats to absorb certain vitamins which are essential to your health and well-being.

Signs of poor fat digestion

If your poo is light clay coloured and floats then this is an indication that you may not be digesting fat efficiently.

Reduce your fat slightly, eat simple combinations and try bitter foods like rocket, endive and chicory to stimulate bile from your liver which helps break down fat. Apple cider vinegar in water before a meal is helpful too.

Burn fat

If you eat too much (good or bad) fat then you may gain weight. Remember that moderation is the key and if in doubt go to the gym and burn it off.

Do you count calories?

LinksHow much fat should you eat?

By Dora Walsh, Head Nutritionist and founder of Nutriheal Nutrition: www.nutriheal.net Twitter: @nutritionguru1.com