by Sally | Aug 28, 2019 | Blog
Gluten is a type of protein found in the grains of wheat, barley, and rye. It’s made up of several different protein fractions, and can be difficult for some people to digest.
But why?
Haven’t we been eating wheat, barley, and rye for thousands of years? Surely we’re used to it by now.
Well, yes and no. Yes, we have been eating grains for thousands of years, but not the sorts of grains we have now. Modern varieties of wheat for example contain much higher levels of gluten due to the cross-breeding of grains and the pursuit of varieties of wheat that are shorter, easier to harvest, and more glutinous for bread making.
As a result, many people struggle to digest gluten. And for some, it can play a critical role in triggering increased intestinal permeability (aka ‘leaky gut’) and auto-immune conditions.
Find out more in this short video…
If you’d like to know more feel free to comment below or hop over to the Facebook Group at www.facebook.com/groups/nutritioninyork and join in the conversations there!
(Photo credit: Ales Krivec on Unsplash)
by Sally | Jan 3, 2019 | Blog
January 2019 is set to be the most popular Veganuary yet, with over 14,000 people pledging to stick to a vegan diet and lifestyle for the next month.
Whatever your reasons are for cutting out meat, fish, dairy, eggs, honey, and all other animal derived products, the sudden swap to a vegan diet can have a significant impact on your body, especially if you’re used to eating animal produce every day. Digestion and energy levels are frequently affected: let’s explore why…
Digestion: a sudden increase in fibre and indigestible starch from vegan staples like pulses, beans, nuts and seeds can cause bloating and wind. Our gut bacteria are influenced by what we eat, and it can take time for them to adapt to a different way of eating. They thrive on fibre, fermenting it in our gut, which is why one of the side effects of a vegan diet can be uncomfortable wind and bloating!
Bowel movements may also change: some people experience constipation whilst others find stools become loose and more frequent. Again, this is down to the change in fibre intake.
- If you’re suffering with wind and bloating try using a plant-based digestive enzyme formula to support the breakdown of tough plant fibres and starches. Look for one containing alpha-galactosidase, an enzyme proven to reduce gas and bloating.
- Soaking pulses before cooking and using fermented soya products like miso and tempeh can aid digestion.
- Sprouting beans in a seed sprouter can make them easier to digest.
- Soak nuts overnight then allow to dry before eating; this can aid digestability.
- Be mindful of your fluid intake, especially if constipated. Fibre soaks up fluid in the gut, so remember to drink more water throughout the day, and opt for hydrating foods like soups and stews that combine fibre-rich beans and pulses with fluids.
Energy levels: switching from being carnivore to vegan means your body has to adapt to different nutrient sources. This can affect energy levels, particularly if you’re a pre-menopausal woman with regular periods as you are now reliant on plant-based or non-haem iron sources.
The main nutrients to consider are;
Iron: non-haem iron absorption is helped along by vitamin C so aim to combine these nutrients where possible:
Zinc: red meat, poultry, and seafood are packed with easily absorbed zinc, so your body has to adapt to deriving it from plant foods on a vegan diet. Nuts and seeds – especially pumpkin seeds – are good sources, but they also contain phytic acid which can impair zinc absorption. Soaking the nuts and seeds before eating helps to breakdown phytic acid and improve zinc bioavailability.
Vitamin B12: most plant forms of B12 are not readily used by humans with the exception of purple & green nori, fortified yeast (and other fortified foods), and shiitake mushrooms. You may have enough B12 stores in your system to manage Veganuary, but if veganism is a long-term plan, consider using a B12 supplement or B-Complex containing B12.
Protein: protein is present in varying amounts in foods, which is where the term protein quality comes from. Eggs are an example of high quality or perfect protein as they contain the right ratio of amino acids (the building blocks of protein) to match our human needs. On a vegan diet it is important to combine different protein sources at each meal so that over the course of the day you get all the amino acids you need.
Vegan protein sources include:
– Nuts (whole or as nut butters)
– Seeds
– Pseudo-grains like quinoa and amaranth
– Legumes and pulses
Omega-3 fats: the omega-3 oils found in oily fish are DHA (docosahexanoic acid) and EPA (eicosapentaenoic acid). We can use these straight away with no need for conversion: they help regulate inflammation and support heart health and mental wellbeing.
Plant foods contain ALA (alpha linolenic acid) which is the ‘parent’ of DHA and EPA. It goes through several conversion pathways in the body to become EPA and DHA and we lose some of it along the way. Because of these conversion losses, it’s important for vegans to include ALA sources everyday.
The richest concentrated source of ALA is flaxseed oil; this can be drizzled over cooked vegetables, salads, granola, coconut or soya yoghurt, included in smoothies – the ideas are endless! I know a lady who adds it to her gravy! It can be added to hot foods but don’t cook with it as high temperatures affect the oil structure.
Other sources of ALA include walnuts, pumpkin seeds, pumpkin seed oil, hemp oil, and chia seeds.
Plant-based diets can be as varied and nutritious as meaty-fishy ones, but they do require thoughtful planning, especially at the outset. Browse these recipe blogs for meal inspiration and remember to join the Facebook group and follow me on Twitter where I share a #MeatfreeMonday recipe each week.
Minimalist Baker
Pickles & Honey
Happy Healthy Life
by Sally | May 4, 2018 | Blog
It’s easy to get to the end of the day and realise you haven’t drunk enough water.
The familiar sensations of a mid-afternoon energy slump, headache, muscle aches and cramps are all signs that your body needs a drink (of water!).
The debate continues about whether tap, filtered, or mineral is best for our health, and there are pros and cons on both sides.
Unless you’re lucky enough to live near a natural spring, good quality mineral water usually (with a few exceptions) comes in single-use plastic bottles. As a result, the environmental consequences and exposure to plastic chemicals far outweighs the beneficial mineral content of the drink.
Filtered water has lower levels of chemical residues, but again, filter jugs are usually plastic. Glass ones are becoming more widely available though, and it’s worth investing in one if you can.
There’s no easy solution to the conundrum of plastic bottles and I don’t have clear answers! But, I do know we all need to hydrate regularly over the day, especially when managing low energy or digestive problems like constipation.
Aim to sip regularly rather than gulping down a large glass in one go, and limit drinks at mealtimes to avoid diluting your digestive juices.
Drinking more water is a simple and easy first step to take on the road to wellbeing.
If you find plain water a bit dull try these natural alternatives to wake it up!
Use a large glass Mason jar, or glass bottle and leave to infuse for 3-4 hours or overnight for full flavour. Pop them in the fridge, or if like me you don’t like cold water, leave the bottle at room temperature, out of direct sunlight.
- Fresh lemon & lemon balm zingy and calming at the same time. Lemon balm is traditionally used to soothe nerves and calm anxiety.
- Fresh lemon and mint perfect pick-me-up for when you’re tired and flagging, or as an after dinner digestive aid.
- Fresh squeezed pomegranate juice and mint squeeze the fruit and scoop out the seeds to add to a salad. Mix the juice with water and mint leaves. Pomegranate is packed with antioxidants to help us process toxins.
- Cucumber, mint, and lime another cooling, uplifting drink.
- Raspberries and strawberries chop larger fruits in half, add to water and mix vigorously for a naturally sweet, antioxidant-rich drink.
- Pineapple & orange sweet and tropical – even in Yorkshire!
Keep taking 1 Small Step at a time and you’ll get to where you want to be!
You might also enjoy;
Does Food Affect Your Mood? Find out with this FREE Food, Mood and Movement Tracker #1SmallStep
Get Organised with this FREE 7-Day Meal Planner! #1SmallStep
7 Energy Boosting Breakfasts – #1SmallStep
Share your progress in the friendly Nutrition in York Facebook group, we’d love to know how you get on!
by Sally | Apr 3, 2018 | Blog
Are you curious about the connections between what you eat and how you feel?
Do some foods cause energy slumps, bloating, crazy bowel habits or skin breakouts, but you can’t pinpoint the culprits?
Keeping track of how your body responds to foods and drinks for a week or even a month can reveal these connections, and help you discover hidden patterns between eating habits, moods, and uncomfortable symptoms.
It’s easy to blame low energy and erratic digestion on work stresses, or the kids driving you crazy (and these may be perfectly good reasons!) but how much is linked to poor hydration, grazing on snacks, or only eating two servings of vegetables each day?
Writing down what you eat, when you move, how you relax, and how you feel provides a powerful insight into the way you are choosing to nourish yourself.
To help you discover these connections I’ve created a Food, Mood & Movement Tracker. Simply download the document, read through the example provided, and print out as many copies of the tracker chart as you need. Complete it each day, then look back and see if any patterns are emerging between foods and symptoms.
Once you’ve highlighted the areas that need working on (more movement, more relaxation, more green vegetables…) you can decide how to do this, and what support you need – whether that’s nutrition guidance, food intolerance investigations, an exercise plan, or help with relaxation and mindfulness.
It’s a simple tool, and is #1 Small Step on your journey to better health!
Download your free Food, Mood & Movement Tracker – no sign up required – and start discovering what your body is telling you today!
by Sally | Aug 17, 2017 | Blog
Thyroid problems are one of the most common health issues affecting women. If you’re feeling exhausted all day, struggle to concentrate and remember things, have low mood, constipation, or weak hair, your thyroid may be underfunctioning. The signs and symptoms of hypothyroidism are often mistaken for other conditions such as stress or menopause, so hormone testing is important.
What does the thyroid gland do?
Think of it as being like the accelerator in a car. When it’s underactive, all your body processes slow down, as if you had taken your foot off the gas. Equally, it can go overactive. An overactive thyroid can cause palpitations, restlessness, difficulty maintaining weight, diarrhoea, and anxiety. All the body processes are speeding up – the accelerator is being pressed too hard!
The symptoms of a sick thyroid can be mixed. Some people experience constipation, tiredness and anxiety, while others have no problem losing weight but feel exhausted and struggle to concentrate. Sometimes the gland can go overactive for a short while before crashing and underfunctioning.
Hashimoto’s & Graves Disease
There are different reasons why the thyroid gland becomes sick; one of these is auto-immunity. During auto-immune conditions the body’s own immune system mistakenly attacks parts of the body, causing inflammation and damage. If this happens in the thyroid gland it can lead to:
– Hasimoto’s Disease: hypothyroidism (under functioning) caused by auto-immunity
– Graves Disease: hyperthyroidism (over activity) caused by auto-immunity
It’s important to know if your thyroid imbalance is an autoimmune one or not. If it is, you may need to be tested for other auto-immune conditions like Coeliac disease or rheumatoid arthritis. An autoimmune condition is primarily an imbalance with the immune system that happens to be affecting the thyroid – it’s not just a straightforward thyroid issue. A Registered Nutritional Therapist can support you with managing an autoimmune issue. Nutrition and lifestyle medicine can be hugely helpful for these conditions.
What medication is there for hypothyroidism?
The standard medical treatment is Levothyroxine. This is a synthetic version of T4, one of your thyroid hormones. However this is only prescribed if you fall below certain parameters on blood tests. Many people suffer with sub-clinical hypothyroidism where the gland is underfunctioning but not badly enough to be prescribed meds.
Simply taking Levothyroxine is only part of the picture of managing hypothyroidism. Your body converts T4 to T3, the more biologically active thyroid hormone. If this conversion doesn’t work very well, you can still have all the symptoms even though you’re taking medication.
This conversion of T4 to T3 is disrupted by stress, poor diet, and digestive problems.
Simply replacing T4 by taking Levothyroxine is just the first step in managing hypothyroidism. A personalised whole-body approach focusing on:
– Healthy digestion: making sure foods are broken down and digested properly, and bowel movements are regular and comfortable
– Foods to support thyroid function and hormone conversion: Brazil nuts, sea vegetables, dark green leafy vegetables, cashew nuts, hazelnuts, oats, sweet potatoes, avocados, eggs, slow-cooked red meats, naturally gluten-free grains – these are some of the best thyroid supporting foods
– Relaxation & movement: vital for managing stress and supporting T4/T3 conversion
is the most positive way forward for true thyroid balance. Contact a Registered Nutritional Therapist today to find out more!
