NUTRITION TIPS
Nutrition Tips – Archieve
Nutrition Tip – December 08
During the run up to the Christmas and New Year period it is a good idea to give your liver some support to help your body to cope with the increase in alcohol and rich foods that the festive period usually brings.
The liver is a very hard working organ, carrying out many different jobs in the body. Modern diets and lifestyle can mean that liver function can become sub-optimal. This does not mean that liver disease is present, but that the liver is under stress. One of the liver’s main functions is to process and eliminate toxins from the body. If it is over loaded with toxins (through poor diet, alcohol, smoking, use of medications) this can lead to sub-optimal function and poor health. Nearly everyone can benefit from following a diet and lifestyle that supports the liver.
Try to incorporate some of the suggestions below over the next few weeks up to Christmas.
DIET
* Eating a light diet built on greens, grains and legumes is best.
* Eat less processed foods, those with added sugar and fat, and fried foods.
* Good sources of protein – fish, occasional organic meat, tofu, nuts, seeds, beans and grains.
* Vegetables especially from the mustard family and cruciferous family such as cabbage, kale, Brussels, cauliflower, radish, swede, turnip, watercress, kohl rabi and broccoli which contain Indole-3-carbinol (I3C) and sulphorophane which support detoxification processes.
* Fat – a small amount unsaturated fat best. Fat from raw, organic nuts and seeds, cold-pressed seed oils, grains, beans and fish are best.
* Vegetables which are especially good for the liver include – alfalfa sprouts, globe artichoke, bean and seed sprouts, beetroot, broccoli, Brussels, cabbage, cauliflower, celery, collard and kale, fennel, garlic, Jerusalem artichoke, lettuce, leeks, mushrooms, onions, garlic, parsley, radish, turnip, watercress, cauliflower, kohlrabi, seaweeds.
* Fruits which are especially good for the liver include – apples, pears, apricots, avocado, banana, blackberries, cherry, cranberries, grapefruit, grapes, lemons, oranges, papaya, peach, pineapple, raspberries, rhubarb, strawberries, watermelon.
* Herbs – turmeric, basil, bay leaf, fennel, dill, ginger, black pepper, horseradish, rosemary, mint, lemon balm.
* Herbal teas – are a great alternative to tea and coffee helping to reduce caffeine intake. Dandelion, chicory, nettle, green and ginger teas are particularly good for the liver.
* Juicing is a wonderful way to support the liver – see November’s Nutrition Tip for more information on juicing.
MILK THISTLE
Milk Thistle is a powerful liver protector and antioxidant. The herb’s active component, silymarin, can help prevent liver cell destruction, and stimulates the replacement of liver cells.
* Standard dose 80% standardised milk thistle 60 to 120mg twice daily with food.
* The body eliminates milk thistle quickly so it is best to take 2 x daily with each meal.
LIVER TIPS
* Avoid alcohol, cigarettes and caffeine which add burden to detoxification processes and can stress the liver. Try alternating alcoholic drinks with a glass of water or an alcohol-free drink such as Ame or Schloer.
* Drink plenty of water which helps eliminate toxins and keep cells hydrated.
* Start the day with half a lemon squeezed into hot water, before food, to cleanse the liver.
* Eat simply and seasonally and generally eat less! Eat organic where possible to reduce the toxic load the liver has to detoxify.
* Eat moderate amounts of food and avoid late meals. This allows the liver and gallbladder time for regeneration during the 4 hour cycle between 11 to 3am.
* Avoid/greatly reduce foods high in saturated fats (meat and dairy), hydrogenated fats, poor quality fats, excesses of nuts and seeds, chemicals in foods, prescription drugs, all intoxicants, highly processed refined foods, very fiery foods and sugar.
* Keep elimination channels open - it is vital that the bowels are functioning well to provide a route of elimination for toxins the liver has processed. If constipated the toxins released by the liver are simply reabsorbed back into the system. Exercise daily and ensure at least 1 bowel movement daily. To improve bowel movements increase water consumption to about 6-8 glasses a day, increase fresh fruit and vegetables, wholegrains and flaxseeds (ground on cereal, in soups). If still constipated, eat 6 stewed prunes half an hour before each meal.
* Massage liver area at least once a day to help remove congestion.
* Worry and anger get ‘stuck’ in the liver. Release in a constructive way.
Nutrition Tip – November 08
One of the most fantastic things you can do for your general health and wellbeing is to start juicing!!
WHAT IS JUICING?
The process of juicing involves separating the fibrous part of fruits and vegetables from the liquid part. To some extent the fibre slows down the absorption of nutrients. Therefore removing the fibre can mean nutrients are more efficiently and easily absorbed, whilst putting little strain on the digestive system.
WHY JUICE?
Fruits and vegetables contain phytonutrients (plant nutrients) which studies suggest have numerous health giving properties. Juicing can be a very efficient way of consuming large amounts of fruits and vegetables which also contain antioxidants, helping to boost our immune systems as we enter winter. Large amounts of juiced raw fruits and vegetables provide the body with alkalising minerals and fluid, whilst placing less demand on the digestive system. Drinking fresh juices may also help to increase energy levels and reduce feelings of fatigue.
It is important to note that juices should not replace whole fruits and vegetables in the diet but should be seen as an addition to the 5 to 8 portions recommended daily.
WHAT TO JUICE
It recommended that people primarily juice vegetables with a little fruit to sweeten. Very sweet juices may cause blood sugar imbalances. Carrots and apples make a great base for most juices. Particularly useful fruits and vegetables are: Beetroot, cabbage, pears & broccoli (help support the liver); parsley, radish, watercress, kale & spinach (to support blood cleansing); cucumber, celery, lettuce (thirst quenching and can act as diuretic); pepper, tomato, oranges, cranberry (high in antioxidants); pineapple (anti-inflammatory properties, aids digestion); ginger (excellent natural anti-sickness remedy), garlic (anti-bacterial and anti-viral). Fresh mint is great for adding taste. Most vegetables can be juiced, and can be a great way to use up any that you have in excess.
Ideally you should consume 250 to 500ml of fresh juice daily but this should not be taken all at once but divided into 2 juices of roughly 250ml, diluted with 150 to 250ml of mineral water (i.e. before breakfast and mid-afternoon). Aim to start with one juice daily and gradually increase as you become used to the juicing process and increase in fluid intake. For maximum effect juices are best drunk slowly on an empty stomach.
Nutrition Tip – October 08
We’ve all heard the ‘buzz’ around Omega 3 and 6 essential fatty acids (EFAs) but what exactly are they, and what can they do for our health?
The right balance of fats is vital for optimum health and these important fats are are needed for so many physiological functions in the body. In general they are needed for the production and movement of energy throughout the body and help regulate the transport of oxygen, and are vital for proper cell structure.
There are two families of EFA’s – omega 3 and omega 6.
Omega 3
The main sources of omega 3 fatty acids are oily fish and seeds. They are also found in walnuts and other oils (particularly flaxseed oil).
Omega 3 FA’s are converted in the body into hormone-like substances called prostaglandins. These type 3 prostaglandins are essential for proper brain function, which affects vision, learning ability, co-ordination and mood. They also keep the blood thin, control blood cholesterol and fat levels, improve immune function and metabolism, reduce inflammation and maintain water balance.
Omega 6
The main sources of omega 6 fatty acids are nuts, seeds, evening primrose oil and borage oil. They are also found in meat, poultry and other oils (particularly from seeds).
Omega 6 FAs are converted in the body to type 1 prostaglandins which help keep the blood thin, relax blood vessels, lower blood pressure, help to maintain the water balance in the body, decrease inflammation and pain, improve nerve and immune function, and help insulin to work. However too much meat or milk in the diet, or high insulin levels, will promote the conversion of omega 6 FA’s into type 2 prostaglandins, which promote blood thickening, water retention which can lead to high blood pressure, and inflammation.
Many people are deficient in these vital fats and if you suffer from any kind of inflammatory disease, skin disorder, hormone imbalance or mood problems, it may be worth you increasing the foods which contain these fats in your diet:
* Aim to eat 1 tablespoon of mixed seeds per day – flaxseeds, pumpkin, sesame, sunflower and hemp. The best way to eat these is either as a snack (except flaxseeds which need to be ground in order to digest them) or ground and sprinkled on cereal, soups, salads or smoothies.
* Try eating oily fish 2 to 3 times per week. For example, tinned sardines with salad on rye toast, baked fresh salmon or tune, or a mackerel salad.
Nutrition Tip – September 08
This month we focus on three wonderfully nutritious veggies, all of which contain sulphur. Read on for more info!
Broccoli – a member of the brassica family, broccoli is absolutely loaded with nutrients, including fibre, calcium, antioxidants, vitamin C and beta-carotene, as well as a group of sulphur-containing chemicals called glucosinolates which are important for maintaining a healthy liver and have shown anti-cancer properties. Try some raw to get the most benefit, chopped very small in a salad or as a crudite with hummus. Alternatively lightly steam and sprinkle with sesame seeds before serving. Also great added to a stir-fry.
Cabbage – also part of the brassica family, cabbage is a powerhouse of nutrients, especially if you opt for the darker green or red varieties. Although it can cause some people to feel a bit windy it is the fibre and sulphur within cabbage which causes this, but they also provide the wonderful health benefits. Fibre helps to prevent constipation and feeds good bacteria, whilst the sulphur is important for a healthy liver and healthy skin. Cabbage also contains high levels of vitamin C, which is essential for a healthy immune system, important as we approach the autumn. A soup made with cabbage makes a hearty meal, or use it raw and make some coleslaw.
Garlic – Garlic has powerful anti-bacterial, anti-viral and anti-parasitic qualities. It is the sulphur compounds in garlic (allicin), which give its amazing health properties. It is particularly effective in the digestive and respiratory tracts with conditions such as coughs, colds and stomach bugs. A truly ‘super’ superfood, garlic should be an essential part of every one’s diet. Use it raw by adding to olive oil, and lemon juice as a salad dressing, or add at the last moment to a stir fry before serving. If you love the taste try adding ½ to 1 clove to a freshly pressed juice – not for the faint hearted but amazing for your health!
Nutrition Tip for August 08
Bloating is a very common digestive complaint with most people experiencing it at some point. However if you suffer from bloating on a regular basis it is advisable to check whether there is an underlying digestive disorder – IBS is often associated with bloating. Some basic tips to ease bloating are:
* Your mum or grandma were right to tell you to chew your food properly! The digestive process begins in the mouth (by food mixing with saliva) and if we gulp our food we tend to take in air too. Aim to chew each mouthful 20 to 30 times.
* When we feel stressed our digestive function slows, therefore do not eat if you have had a busy, or stressful day, until you have had time to wind down.
* Bloating can sometime be caused by an intolerance to certain foods, with wheat being the main culprit. So cutting down on wheat in your diet may help. Replace bread with rye or gluten free bread, and swap pasta for rice or quinoa.
* Some herbs are useful to relieve bloating. In particular peppermint, chamomile, liquorice and fennel. Try drinking them as a tea, especially after meals.
Nutrition Tip for July 08
Make the most of berries being in season during July. Packed with antioxidants, here are 3 easy ways to include these highly nutritious fruits in your diet:
* Try a berry smoothie for breakfast. Blend a handful of strawberries, blueberries, raspberries and blackcurrants with 2 tbs of organic natural yoghurt (or soya yoghurt) and some mixed seeds (e.g. sunflower, pumpkin, and sesame)
* Eat a handful of berries with some mixed nuts (such as almond, Brazil and walnut) as a mid-morning snack, instead of that biscuit!
* Puree mixed berries until smooth and use a sugar-free sauce to add to drizzle over fruit salad, muesli, yoghurt, or that occasional bowl of summer ice cream.
Nutrition Tip for May 08:
Did you know that watercress is a ‘superfood’? Gram for gram, it contains as much vitamin C as oranges, more iron than spinach and more calcium than whole milk. Watercress also provides iodine and most B vitamins, which we need in times of stress.
Three new ways to enjoy watercress
1. Add to omelettes for a punchy, peppery-flavoured filling – or roughly chop and stir into scrambled eggs.
2. Make your own nutrient-packed pesto to stir into pasta or spread on homemade pizza as a base. Blend a bag of watercress, a handful of basil leaves, a garlic clove, a handful of pine nuts, olive oil, lemon juice and black pepper to make a pesto paste.
3. Juice it with carrots, celery, beetroot and apples for a detoxifying drink or healthy start to the day.
Nutrition Tip for April:
* To help clear the liver of toxins, stimulate digestion and hydrate the body, start your day with the juice of half a lemon squeezed into hot water.
* Swap two to three cups of black tea or coffee a day for green tea: rich in healthy antioxidants and metabolism-boosting (weight-busting!) properties.
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“Lindsey gave me a thorough dietary assessment which involved me writing a diary of my diet for one week. As painful as I found this process - I was a bad eater, often skipping meals and gorging on sugar! - It was worth doing this because the plan and the support I received from Lindsey, helped me break through my emotional comfort zone to experience a greater well being. Lindsey, recommended good, simple food that made me feel and look better. I have found that eating regularly enough to keep my sugar levels from dropping and choosing from food that isn't high in sugar content does keep me on an even keel.” Rita, London