by Sally | Jun 14, 2017 | Blog
What do indigestion, bloating, excess wind, heartburn, and weight gain all have in common?
They can all be caused by not chewing food properly!
It’s a simple thing to do, but chewing so often gets neglected in favour of eating quickly due to short lunch breaks, or multitasking with food and a laptop.
Retraining yourself to chew food thoroughly is a vital first step to digestive wellbeing and healthy weight balance.
Let’s look at why…
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The action of chewing tells your brain to send messages to your stomach alerting it to the fact that food is on its way. These nerve signals tell the stomach to start producing the gastric juices that break food down.
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Chewing mixes food with saliva and salivary amylase, an important digestive enzyme that begins the breakdown of carbohydrates. This is why food taste sweeter the longer you chew it: amylase is busy breaking down carbohydrates into simpler sugars.
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Your stomach does not have teeth! If food isn’t chewed in your mouth, it won’t get broken down properly anywhere else. So, you can be eating the perfect diet and still be nutrient deficient, simply because your body can’t access the vitamins and minerals bound up in the food.
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Chewing properly means you eat slower. Remember at school there was always one child who took ages to eat dinner? That was me! Sitting there chewing away whilst my friends were itching to get outside and play! But eating slowly is no bad thing. It allows you to tune into satiety signals, and realise exactly when you have eaten enough rather than ploughing on and finishing your plateful regardless of how you feel or how big the portions were.
Taking the time to chew food is part of the overall practice of eating mindfully. By eating in a calm relaxed manner, savouring each mouthful, you begin to appreciate each food and flavour and receive those all-important hunger and satiety signals.
Try these 5 basic steps to eating mindfully;
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As you sit down to eat, take 5 slow deep breaths. This relaxes your nervous system, preparing you to ‘rest and digest’ (parasympathetic dominance), rather than trying to eat whilst in the stressed out ‘fight or flight’ response (sympathetic dominance). When stressed, the body down regulates digestive functions producing less stomach acid and digestive enzymes – pretty much guaranteeing that you’ll end up with indigestion and bloating!
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Chew. Exactly how many times you chew each mouthful will depend on what you’re eating: yoghurt needs less chewing than steak for example. And yes, you do need to chew yoghurt and other soft foods like smoothies and mashed potato – otherwise, how will your stomach know that it’s on its way? If it helps, put your knife and fork down whilst you chew, and don’t prepare the next mouthful until you’ve swallowed what you’re chewing.
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Savour the flavours. Really appreciate how each food tastes and feels in your mouth.
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Once you’ve finished eating, sit still for 3-5mins to allow food to pass comfortably down to your stomach.
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Wait for at least 10mins before deciding whether you want dessert or not. It takes roughly 15-20mins from the start of eating for your brain to register the actions of satiety hormones like leptin. These hormones work in a complex way, registering how stretched your stomach is, and how much fat you have stored in your body overall. They tell your brain when you are full, but if this message is ignored you eventually become resistant to their signals.
Eating mindfully does involve changing habits, and this can take time. It’s not always easy to do, especially if you’re juggling your own meal with feeding a couple of cranky toddlers! It really is worth persisting though, as no amount of supplements or nutrition guidelines can replace the benefits of good chewing.
If you’d like the benefits of mindfulness to spread beyond the kitchen table, and support other areas of your life, say hello to Joanne Bull at CalmWorks. Joe offers a 
range of mindfulness training options designed to build your inner calm and resilience to ongoing stress.
You may also enjoy;
Need nutritional support for dealing with ongoing stress? See HERE for options of how we can work together.
by Sally | Apr 12, 2017 | Blog
Irritable Bowel Syndrome is one of the most common conditions clients come to see me for, seeking relief from symptoms such as constipation, pain, diarrhoea, wind, bloating and headaches.
Stress is one of the main triggers for IBS, and this was certainly a factor with the client in this case study.
Let’s call her Jenny (not her real name). Jenny originally began working with my colleague Tiziana Bertinotti at York Traditional Acupuncture, and Tiziana recommended she also see me for nutritional support.
Tiziana and I frequently work together with the same client as the combined power of nutrition + Traditional Chinese Medicine Acupuncture (the real deal, not just dry needling techniques) brings huge transformative effects to people’s lives.
Jenny was 23 years old and had been suffering with IBS symptoms of constipation, tiredness, pain, wind and abdominal discomfort for 8 years. Her symptoms began just after her parents divorced when she was 15 – she also had a bad viral infection at this time too, so there was a combination of physical and emotional triggers.
Jenny had taken an ELISA food intolerance test in her teens and cut some foods out of her diet already which had brought temporary, but not lasting, relief.
She admitted ‘holding on’ to stress in her stomach and was not finding enough time for relaxation. Due to low energy levels she had stopped exercising as much too: this is a real catch-22 situation as exercise can improve both energy levels and IBS symptoms.
The Acupuncture Approach
Tiziana’s approach was multi-faceted and focused primarily on calming Jenny’s mind and sympathetic nervous system (the ‘fight or flight’ response) whilst improving the flow of energy through her digestive system and liver. She used combination of body and ear acupuncture, with moxa for extra warmth and stimulation.
The Nutrition Approach
My approach was based on the ‘4 R’ technique;
– Remove aggravating foods
– Replace with suitable nourishing alternatives
– Reinoculate: support the balance of beneficial bacteria in the gut, and the entire digestive process from mouth to anus
– Repair: deal with inflammation and increased permeability in the digestive tract
Jenny was keen to undertake another food intolerance test, and this revealed multiple reactions. Rather than removing all these foods, we focused on a handful of strongly reactive foods whilst working on supporting healing and repair in her digestive system. Multiple food reactions are indicative of increased gut permeability which allows partially digested food particles to stimulate the immune system. The foods are not really the problem: the poor gut integrity is, hence focusing on healing and repair.
Her diet included plenty of warming, cooked foods that are easy to digest and supply the necessary nutrients for digestive comfort and energy production;
– Magnesium from green veggies, nuts and buckwheat
– B-vitamins from suitable grains, nuts, slow-cooked meats and vegetables
– Essential fats from nuts, seeds, flaxseed oils and oily fish
– Zinc from pumpkin seeds, meats and fish
– Vitamin A from beta carotene rich vegetables and egg yolks
Supplements
Jenny had been taking several supplements and we identified some of the reactive foods as ingredients in these. I replaced them with just 2 products to begin with: a multi-strain broad spectrum probiotic formula and a blend of digestive herbs including ginger, fennel, cardamom, papaya, peppermint and clove for their anti-spasmodic, anti-inflammatory and carminative properties.
And the result?
At her final 3 month Follow On session Jenny happily reported having consistent improvements to all of her symptoms. She was sleeping better, exercising regularly, free from constipation, wind, and pain, and was enjoying relaxation time.
In her own words…
“After many years of discomfort I can now enjoy life to the full!”
which is what you want when you’re 23 years old!
Tiziana and I wrote up Jenny’s case for the Complementary & Alternative health Magazine (now called Integrative Healthcare and Applied Nutrition) and you can see the article here;
If you would like to be free from IBS like Jenny, take a look at the Nutrition Plan page to see how we can work together or call or email me to arrange your no-obligation 15min chat and discover how nutritional therapy may be just what you’re looking for!
Call: 07910 705272
Email: sallyduffin@nutritioninyork.co.uk
by Sally | Mar 30, 2017 | Blog
New sugar limits for sweet foods and snacks have been published today, in a bid to get food manufacturers to reduce the sugar content of products by 20% over the next 3 years.
Public Health England (PHE) announced new targets for the food industry in face of rising levels of childhood obesity, diabetes and tooth decay. NHS figures reported last week show a 24% increase in toddler tooth extractions over the past decade, largely due to children eating more and more sugar.
The new sugar reduction proposals suggest 3 ways for manufacturers to meet the targets;
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Cut sugar levels by 20% across all products
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Promote ‘no added’ or ‘low sugar’ alternatives
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Cut overall calories or reduce the portion size
These proposals are entirely voluntary and whilst some manufacturers are embracing the changes, well aware of the fact that this cannot be avoided and voluntary measures are likely to be more lenient than legislation will be, others are stalling for time and protesting the moves.
Will the proposals work?
Cutting sugar levels across all products is undoubtedly a strong step in the right direction for improving public health. But, when you take something away you have to offer a viable alternative: cue the ‘low sugar’ alternative foods. A potential problem here may be the inclusion of more salt or more processed fats to maintain the texture and satiety of the product.
Sugar, salt and fat are the magic triage of ingredients used in processed foods to achieve maximum levels of taste and ‘feel’ – the ‘bliss effect’ – when eating. Remove one of the triple and you have to add more of the others to maintain the status quo.
What about artificial sweeteners?
Cutting sugar levels almost certainly means an increased reliance on artificial sweeteners such as aspartame and aesculfame. These compounds are 200 times sweeter than regular sugar and are currently widely used in many sugar free products like chewing gums and sugar-free soft drinks.
The safety of these chemicals remains highly controversial. Much of the evidence promoting their safe use is industry funded and frequently conducted on animals – the human digestive process and nervous system differ in many ways to that of animals!
Newer research has shown the negative effect artificial sweeteners have on our beneficial gut bacteria. Our microbiome comes into direct contact with the breakdown products of sweeteners in the digestive tract, and in the case of aspartame, the main breakdown product is formaldehyde – a recognised carcinogen to humans, and most commonly known as embalming fluid!
A healthy, nourished microbiome plays a major role in regulating immunity and inflammation, as well as influencing nutrient absorption and the production of certain vitamins, namely vitamin K and certain B-vitamins. Imbalances in gut bacteria are, ironically, linked to disturbed metabolism and obesity – the very health issues we are trying to combat.
Artificial sweeteners also account for a significant amount of food sensitivity reactions in both adults and children. Pushing more of these chemicals into our food chain puts us at risk of myriad side effects and is certainly not the answer to the obesity problem.
So how do we reduce sugar?
Rather than relying on food manufacturers who have only profits in mind, take your own steps to sugar reduction. Start slowly, and gradually phase out sugar and artificial sweeteners to allow your taste buds to adjust.
Simple swaps include;
– Replace standard breakfast cereals with Overnight Oats or homemade granola sweetened with maple syrup. No time to make your own granola? Marks & Spencer offer a granola base sweetened with a small amount of apple juice and honey.
– Replace fruit juice and fizzy drinks with fruit water: add fruit slices (lemon, pomegranate, lime, orange) to filtered water.
– Replace white bread with wholegrain, or look for bread alternatives such as oatcakes, buckwheat crackers, or nori sheets to make wraps with.
– Dried fruits are a concentrated source of sugar but their high fibre content helps slow down its absorption into your bloodstream. Snack on a palmful of dried fruits and mixed nuts, or keep Nak’d bars in your bag / glove box / desk drawer.
– For an after dinner sweet hit try Pukka Herbs Liquorice & Cinnamon tea: liquorice is up to 50 times sweeter in taste than sugar and the cinnamon supports healthy blood sugar balance.
– Make sure to combine good quality protein with healthy fats and slow releasing carbohydrates at each meal to support steady, sustained energy levels and reduce sweet cravings.
Struggling to break the sugar habit? Take a look at the 4 Week Flourish and 8 Week Positive Change Plans to see how we can work together to turn your health around!
Call 07910 705272 or email at sallyduffin@nutritioninyork.co.uk to book in!
by Sally | Sep 16, 2016 | Blog
Image from www.alzheimers.org.uk
Here in the UK there are currently 850,000 people living with dementia. Because we are an ageing population, this figure is set to grow massively over the next few years, placing a huge strain on our already beleaguered healthcare system.
Last week I had the privilege of attending a lecture by Dr Dale Bredesen, a Professor of Neurology at the Buck Institute in America. He is pioneering research into dementia and Alzheimer’s Disease (which accounts for 62% of all dementia) and achieving incredible results.
His protocol combines nutrition, lifestyle, supplement and medications – a truly holistic approach for what is a complex condition. You can read more about his work here at the Dementia Alliance International website.
The problem with all the new dementia drugs that keep hitting the headlines is they are only focusing on 1 aspect of the problem: the accumulation of protein tangles in the brain. Stopping these protein tangles will not halt or reverse the progression of dementia in the long term because this is only part of a much broader picture.
Dr Bredesen likens dementia to a leaky roof that has 36 holes in it. The drugs plug 1 or 2 of these holes but the roof will still leak! Taking nutrition, exercise, lifestyle and key nutrients into consideration is crucial in order for the roof to become watertight again.
The causes of dementia vary from person to person, but 3 main areas have been identified:
1. Inflammation in the brain
2. Exposure to brain-damaging toxins such as aluminium, mercury – and for some individuals, gluten – and infections
3. Chronic lack of nutrients needed to maintain brain function
So, if you’re concerned about cognitive decline or simply want to keep your faculties as sharp as possible for as long as possible, what can you do?
Investigate your genes
The presence of the homozygous APOE-4 gene variation causes a 90% increased risk of developing dementia. This is an increased risk – it’s not a definite destiny! How your genes are expressed is determined by your diet and lifestyle: you have the power to positively influence your genes.
For more information on genetic investigations and nutritional support please contact me.
Balance your blood sugars
Alzheimer’s has been termed ‘diabetes in the brain’ because the brain cells lose their ability to respond to insulin and use sugars effectively for fuel. If your diet is high in refined sugars and processed foods, cut these out. Switch to wholegrain versions and include a wider variety of naturally gluten-free carbohydrates like buckwheat, quinoa and brown rice. Include good quality protein with each meal. Aim to have a mini-fast each night by not eating for 12 hours e.g. 8pm to 8am.
Go for full fat!
When brain cells struggle to utilise sugars properly, they can still use a type of fat called MCT (medium chain triglycerides). Coconut oil is an excellent source of these fats, and anecdotal evidence demonstrates improvements in dementia symptoms from including 1-2 tablespoons of coconut oil each day. 
Your brain also relies on ample levels of cholesterol: 25% of your body’s cholesterol lives in your brain. This works alongside omega-3 oils from oily fish, nuts and seeds to keep your brain cells communicating properly.
Check your Vitamin D
Vitamin D receptors are found throughout the brain and low levels of this nutrient are linked with increased inflammation – a key trigger for dementia.
Detox toxins
Reduce your exposure to toxins by switching to natural cleaning products and bodycare products. Stop smoking (that’s obvious!), avoid aluminium pans and utensils and include plenty of antioxidant foods: coriander, spirulina, chlorella and dark green leafy vegetables, eggs and onions are some of the best sources of powerful antioxidant nutrients.
Movement and mental stimulation!
Movement of all kinds improves circulation and blood sugar balance. Including movement each day, whether its walking, swimming, yoga, Tai Chi or a full on gym workout is vital.
Keeping your brain stimulated by learning new things is just as important. Your brain cells grow and restructure themselves each time you learn new information or have to solve problems. Learning a new language, doing a daily crossword or Sudoku puzzle can all help stimulate ‘neuro-plasticity’ – the reshaping and growth of brain cells.
Concerned about your mental wellbeing?
Looking for naturopathic nutritional support for depression, anxiety or poor memory?
by Sally | Jul 24, 2016 | Blog
A recent large scale study from Japan has highlighted how the national diet which is rich in oily fish, means there are lower levels of depression amongst the population.
Many previous studies examining the effects of omega-3 oils on depression and mood balance have looked at the average Western diet which is typically low in oily fish. The Japanese traditionally eat much more oily fish, thereby having a higher baseline level of omega-3.
The study looked at 1050 men and 1073 women all aged over 40. Results showed that higher intake levels of the omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) were inversely associated with symptoms of depression.
Both EPA and DHA play key roles in the structure and function of the brain, supporting communication between brain cells.
The importance of omega-3 fats to brain health can be likened to a mobile phone signal: when levels are low, cell communication is crackly and interrupted, similar to poor mobile phone reception!
Oily fish and krill oil are major sources of both EPA and DHA. Certain types of algae can supply DHA whilst flax seeds, hemp seeds and walnuts provide ALA (alpha-linoleic acid), the ‘parent’ acid of EPA and DHA.
The difficulty with relying on ALA as a source of omega-3 oils is that a lot of the oils are lost in the different conversion processes ALA must go through to become EPA and DHA.
Many other nutrients are needed to support this conversion: magnesium, B-vitamins, vitamin C, zinc – and if dietary sources of these nutrients is low, or digestion is impaired, there are knock on effects on EPA and DHA levels.
Try these simple steps to support your EPA and DHA levels:
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Include oily fish such as sardines, wild salmon, mackerel, pilchards and trout in your diet 3 times a week
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If you dislike fish, consider a Krill oil supplement. Krill oil provides EPA and DHA in a highly bioavailable form which is easily used by cells throughout your body
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For vegetarians & vegans, include hemp, flax and walnut oils daily. ‘Udo’s Oil Blend’ is a fantastic vegan oil blend of various nuts and seeds, supplying a balanced range of Omegas 3, 6 and 9.
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If you have difficulty digesting fats, include bitter foods like rocket, watercress, mustard greens, dandelion leaves and apple cider vinegar before meals to stimulate bile production.
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Digestive enzymes may also be useful: lipase is the specific enzyme for fat digestion.
If you’re seeking a natural nutritional way to deal with depression, anxiety or hormonal mood imbalance, drop me a line at sallyduffin@nutritioninyork.co.uk or call 07910 705272 TODAY!
Study reference:
Horikawa C et al (2016) Cross-sectional association between serum concentrations of n-3 long-chain PUFA and depressive symptoms: results in Japanese community dwellers British Journal of Nutrition vol 115:672-80
by Sally | Jun 3, 2016 | Blog
‘Clean Eating’ is the new buzz-phrase in nutrition. Endorsed by countless celebrity dieters and fitness professionals filling Instagram with image of mashed avocado and raw brownies, this so-called new way of eating revolves around ‘clean’ foods and the avoidance of anything highly processed and sugar-laden.
On the surface, this seems like a good idea and is certainly the sort of approach I 
would normally endorse: avoiding refined processed foods and eating a wide range of natural, nutrient-rich goods instead. But dig a little deeper, and you find the world of clean eating is far murkier than it likes to appear.
A quick Google search reveals several ridiculous rules for clean eating;
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“Processed foods are anything in a box, bag, can or package.” So you’re going to have to carry that free-range chicken home in your bare hands. And yes, you are indeed being ‘dirty’ by choosing lentils and chickpeas from tins despite the fact you haven’t got time to be soaking and simmering dried ones for hours.
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“Clean foods are naturally low in sugar, salt and fat.” 
Statements like this perpetuate the widespread confusion we have over low-fat foods. Trans fats and refined vegetable oils disrupt the actions of healthy fats in our bodies, but regular consumption of butter, ghee, good quality olive oil and coconut oil brings many health benefits. And in terms of the so called ‘clean foods’; avocadoes, coconut oil, nuts and seeds are brimming with fats!
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“Use clean sugars.” I don’t think I understand this one at all. Sugar comes in many guises and in various states of processing. Avoiding the refined white table sugar is certainly helpful, but replacing this with huge spoonfuls of agave syrup (often favoured by clean eaters) is not a good alternative given its high fructose content. Fructose is metabolised in a different way to regular glucose, with high levels contributing to the formation of triglycerides in the liver – long term issues with this include Non Alcoholic Fatty Liver Disease.
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A ‘Clean Eating Pyramid’: the science behind this pyramid evades me. It encourages the majority of the diet to be 
based on fruit and water – great if you want erratic blood sugar levels, bloating and diarrhoea. Not so great for supporting your body in dealing with stress, hormone fluctuations, ongoing fatigue or digestive issues such as IBS.
The biggest disagreement I have with ‘clean eating’ is the phrase itself. It implies foods are either clean or dirty, and therefore, by extension, YOU are either clean or dirty, according to your food choices.
It is yet another way in which food becomes demonized. It is yet another way for eating disorders to develop, as people (mostly young women) begin to restrict and control the foods they eat, obeying rules set out by other followers on social media, each trying to outshine the other with the latest images of their ‘clean’ meals.
For me, dirty foods are the carrots I haven’t washed yet. I enjoy mashed avocado as much as the next person, and just as much as I enjoy a bag of ‘dirty’ chocolate buttons at the cinema.
A shorter version of this article appeared in The Press on 07/06/2016
by Sally | Jun 5, 2015 | Blog
Vegetables don’t just grow on land; sea vegetables make a tasty and nutritious
addition to all kinds of meals: quiches, sauces, soups, stews, casseroles…
The different types of seaweed are rich in minerals – particularly magnesium, iron, iodine and zinc; B-vitamins, antioxidants, long chain fatty acids (omegas 6 and 3), prebiotic fibres and certain types of carbohydrates called fucans.
Fucans have been shown to possess a range of positive effects including:
– reducing inflammation
– supporting immunity through anti-viral actions
– supporting healthy blood flow and circulation
– helping to maintain our friendly gut flora through modulation of intestinal pH, short chain fatty acid production and the gut mucous secretions.
You don’t need to eat vast quantities of seaweeds to gain these benefits. In traditional Japanese meals, small amounts of sea vegetables are used to lift and strengthen the flavours of the meal and enhance digestion.
Nori flakes, mixed sea vegetable flakes and kombu strips are the easiest ones to start with. The flakes can be sprinkled over soups, casseroles, scrambled eggs and even mashed potato! Add a 2″ piece of kombu to the pan when simmering beans or pulses; the seaweed nutrients help to breakdown some of the tough starches in the legumes, making them easier to digest (i.e. they will cause much less flatulence!).
Sheets of nori are used to make sushi and also offer an interesting alternative to bread for making sandwiches – ideal for a gluten free option! Simply place your filling on the sheet and roll it up, adding a dab of water to stick the end of the roll in place.
The mixture of minerals found in sea vegetables makes them ideal for optimising energy and wellbeing – particularly if you are struggling with an under active thyroid. The iodine, zinc and magnesium found in sea veggies support thyroid hormone formation and function, giving your thyroid gland a much needed boost!
by Sally | Dec 17, 2014 | Blog
The Christmas ‘to-do’ list is a mile long, presents are waiting to be wrapped and you’ve just found out a gluten-free vegan is coming for lunch. All feelings of peace and joy have rapidly evaporated – what can you do to cope with festive stresses?
Let’s look at 5 top tips for coping with Christmas:
- Stress: This is a particularly tough time of year for anyone suffering with depression or bereavement. The pressures of work and managing big family gatherings also ramp up the stress levels. Magnesium and B-vitamins are fantastic for soothing your nervous system; green leafy vegetables, cashew nuts, mushrooms and brown rice are all good sources. Bathing in Epsom salts is a traditional remedy and a great way to absorb magnesium through your skin! Add in a few drops of lavender oil too, then lie back and soak for a good 20 minutes.
- Overindulgence: indigestion can be incredibly painful – even mistaken for a heart attack in severe cases! Chamomile and fennel teas are wonderfully soothing for sore or upset stomachs and can relieve painful trapped wind. Milk thistle offers herbal support for liver function and easing hangovers – do check with your healthcare practitioner before taking any herbal remedies alongside prescription medications though.
- Special diets: you’re hosting a Christmas party and suddenly realise several guests are gluten and dairy free – what can they eat? Panic not, healthfood stores like Tullivers in York and Goodness Direct online now offer a full range of festive treats designed to meet specific dietary needs including gluten-free gravy granules, oat cream, soya cream, rice flour for making pastry, dairy free chocolate advent calendars and gluten-free Christmas puddings.
- Colds and flu: ‘tis the season to be jolly unless you’re struck down with a virus! Homemade chicken and vegetable soup is a fantastic immune booster. Broccoli, peppers, kiwi fruit, mushrooms and sweet potatoes are all packed with antioxidant nutrients that help us fight off bugs. Top up your vitamin D with an oral spray supplement and keep some manuka honey to hand for making honey and lemon drinks to soothe croaky throats and coughs.
- Headaches; stuffy atmospheres, stress, alcohol, sugary foods and dehydration can all trigger headaches. Drink plenty of water throughout the day, pace yourself with sweet treats and make time for a relaxing Epsom salt bath to ease tense neck and shoulder muscles.
- One extra tip from personal experience….I once had bad flu over Christmas, it was rotten but made me realise that the world doesn’t end if you don’t send cards or presents or make it to parties. Friends and family still love you and thats all that matters!
Wishing you a Happy & Healthy Christmas 🙂
(This article is adapted from a column I wrote for York Press 1/12/2014)
by Sally | Oct 2, 2014 | Blog
Running, swimming, tennis, football….all are fun until the moment injury strikes or you overdo it with the training!
Joint-nourishing foods can easily be incorporated into meals and snacks to support and improve strength, stamina and recovery from both training and injuries.
Try these 6 tasty choices: 
1. Cherries: Montmorency cherries are packed with anthocyanins, natural antioxidant compounds which have been proven to reduce inflammation and soreness, and aid muscle recovery after training. Add ‘CherryActive’ to your post workout smoothie for a muscle boost!
2. Beetroot: this vibrant root vegetable is rich in nitric oxide, a natural compound that encourages circulation, increases stamina and maintains healthy blood pressure. Many sports teams (including the 2010 England Rugby squad!) include shots of beetroot juice in their training regimes 7-14 days before an event. Of course you can use it every day if you wish! Drink raw beetroot juice for maximum benefit and try adding a little apple or carrot juice if the taste is a bit ‘earthy’ for you.
3. Oily fish: salmon, mackerel, sardines, herrings, trout and pilchards are all packed with anti-inflammatory Omega 3 oils – perfect for both mind and body. For all you athletic vegetarians and vegans, flax oil is a fantastic source of omega-3 essential fats. It musn’t be heated up but tastes great drizzled over porridge or a baked potato or blended in a smoothie.
4. Spirulina: this microscopic cyanobacteria grows on freshwater lakes all over the world. It contains 22 amino acids, vital for muscle function and repair alongside anti-inflammatory and antioxidant nutrients. Like beetroot, it has a slightly ‘earthy’ taste but blends well with apple juice, dried fruits or in a banana smoothie.
5. Turmeric: the golden spice has the pain killing and anti-inflammatory effects of over the counter NSAID’s but without the nasty side effects. Add generous amounts to homemade curries!
6. Ginger: another anti-inflammatory and warming spice, grated ginger with hot water and lemon juice is a perfect way to start the day and give your sore, dehydrated muscles a boost.
Questions? Thoughts? Want to find out if a personalised Nutrition Plan can get you running that extra mile?
Drop me a line via the Contact Form or pop over to the ‘Nutrition in York’ Facebook Page and ask away 🙂
by Sally | Aug 11, 2014 | Blog
Removing refined sugary foods from your meals and snacks can revolutionise your energy levels, mood balance, concentration and sleep patterns. Quitting the white stuff can be tough though. It is important to look at why you are craving sugar in the first place:
Let’s focus on the top 3 reasons…
1. Skipping breakfast and not eating regularly; this means your body has to produce extra stress hormones in order to mobilise stored sugars and keep your energy up. Long term, this puts strain on your adrenal glands, pancreas and liver. Eating a balanced healthy breakfast including good quality protein and natural slow releasing sugars provides a steady supply of fuel to last you till lunchtime.
Good options include:
- poached eggs, spinach and oatcakes
- porridge with added seeds, nuts and fresh berries
- or if you’re pushed for time, a homemade smoothie packed with fruit, ground seeds nut butter and milk.
2. Relying on caffeinated drinks and sugary snacks; sharp spikes in sugar intake give a rush of energy which is always followed by a deep slump where you feel even worse than before! Gradually cut down on caffeinated drinks and replace these with water, herb teas and green tea. Green tea does still contain caffeine but this stimulative effect is counterbalanced by an amino acid called theanine which has a calming effect on the brain, boosting mental clarity and concentration. Snack options include fruit and nut mixes, crudités with houmous or bean dips and brown rice cakes with nut butter. These ideas combine protein with carbohydrates which provides a steady release of sugar into your bloodstream thereby avoiding spikes and slumps.
3. Anxiety, depression, PMT; these types of cravings are associated with low levels of mood hormones such as serotonin. To make serotonin your brain needs particular proteins which can only get into the brain with the help of insulin. The fastest way to get insulin released is to eat sugary foods so your body craves sugar! To avoid this effect, include foods rich in the proteins needed for mood hormone formation so your brain has a steady supply; chicken, turkey, lentils, spirulina, cottage cheese, almonds, pumpkin seeds are all good sources.
Once you have established the cause of our cravings plan meals and snacks accordingly so you know in advance what to eat and don’t risk desperately grabbing the nearest sugar fix.
If you need friendly support and guidance with kicking the sugar habit drop me a line at sallyduffin@nutritioninyork.co.uk or call on 07910 705272 today!
Pop over to the Facebook page for more discussions and ideas or follow me on Twitter @nutritioninyork 🙂
