About Me

My photo
Birmingham, United Kingdom
Welcome to my blog, and thank you for stopping by. I hope you find it informative, and if there is anything I have missed or you would like me to talk about please drop me a line of suggestion. After seeing a nutritional therapist I decided from the improvement of my own health that I would like to be there in the same way for others, therefore, I studied two degrees; one in Nutritional Therapy and another in Bioscience Nutrition so that i could be equipped to support a number of health conditions. I now work for a supplement company on a clinical team supporting practitioners and keeping upto date with all new scientific information and provide private consultations too aswel as keeping my blog going :)

ttps://twitter.com/Samanthaeprior

Friday 31 May 2013

Preventing and soothing Insect bites and stings

Insect bites and stings

With many tropical summer holidays now planned, you may have got your holiday packing list planned, but have you remembered your rescue remedies? Below are some natural solutions to help repel mosquito's. 

Lets not forget our British insects too, now pollination may finally be happening, there are some tips on how to do with those nasty stings from bees and wasps.

Making you less tasty to mosquitos
When going to a country that has a high incidence of malaria it is crucial that you take anti-malaria medication. Alongside this you can take 500mg of Vitamin B1 per day.  B vitamins are water soluble and therefore comes through the pores making you less appealing to mosquitos.
Dealing with the side effects of anti-malaria medication
Ginger If the medication makes you feel a bit nauseous, eat ginger and drink ginger and lemon tea which can help with the sickness.
Slippery Elm powder and Aloe Vera taken at least 2 hours away from the medication may help soothe your tummy and protect it from irritation caused by the medication.


Bee stings and mosquito bites

Dealing with itchy bites and sore stings

Aloe vera juice applied directly to the bite can help soothe and heal the area,

Tea tree oil or calendula cream which is made from the flower in the marigold family can be added to work as a natural antiseptic and to reduce any inflammation and swelling.

Quercetin and vitamin C taken in the diet through eating berries and onions may help reduce the itch/sting and inflammation.  The bite or sting triggers a release of histamine to the venom which causes the area to swell. 

Tuesday 28 May 2013

Food additives, do you know what you are putting in your mouth

What are the most popular food additives, could you explain why they are added to the food and their function?
There are many different types of food additives that cover colours, preservatives, antioxidants, sweeteners, emulsifiers. The ones mentioned below  have been approved and added to the European Directive. The additives can either be natural or synthetic.  
Common additives:
Colours:
E102  Tartrazine – yellow colouring (fizzy drinks, sweets)
E110    Sunset Yellow FCF -  Orange Yellow (orange juice, marmalade, marzipan)
E100 Curcumin – yellow colouring (added to mainly natural foods to add colouring)
E160d Lycopene/ E162 Beetroot  red – (red colouring for a natural colouring to mainly natural foods)
Antioxidants (added to prevent foods such as oils from oxidising/ going rancid)
Ascorbic Acid (Vitamin C)
Tocopherols (Vitamin E)
Preservatives
E250    Sodium nitrite (added to meats ie bacon, salami to reduce risk of botulism)
E211    Sodium benzoate (added to soft drinks, margarine and burgers)
Flavouring
E621 monosodium glutamate MSG (commonly added to Chinese food to enhance flavour)  
Sweeteners
E951    Aspartame (artificial sweetener added to sugar free drinks)
E967    Xylitol (tree sugar added to toothpaste and sugar free foods)
Emulsifiers, Stabilisers, Thickeners and Gelling Agents
E322    Lecithins (added to chocolate for emulsification )
E464    Hydroxypropyl methyl cellulose (wood pulp commonly used as a capsule shell for supplements)
  
What are the possible risks of consuming them?
Not all food additives are bad, it is more about taking an informed decision on which you choose. As you can see from above I have tried to include some natural food additives as well as artificial, therefore I have put below a brief explanation of the popular food additives I have listed.
Looks can be deceiving
Colours (artificial)
Tartrazine (banned in Norway and Australia, not to be consumed by children) – has received a lot of bad press which is in a lot of colourful drinks and desserts. It is the colouring that appeals to a childs eye with its bright colouring which can turn your child from an angel into a hyperactive nightmare.
Its effect:
This is a nasty additive that has been linked to ADHD, antagonises asthma, allergies, migraines and blurred vision  
Sunset Yellow (banned in Norway and Finland, not to be consumed by children) Adding a pretty colour to orange squash and marmalade, cheese sause to make it look natural
Its effect:
tumours in animals, linked to ADHD, allergies, rhinitis (runny nose), kidney damage, genetic (chromosome) damage, nausea and vomiting, indigestion
Preservatives
E250    Sodium nitrite (banned in Norway, Sweden, Canada, Germany) -added to meats ie bacon, salami to reduce risk of botulism
Its effect:
Inconclusive but may cause stomach cancer. Causes a lack of oxygen in the body due to its effect on haemoglobin which can cause symptoms of poor mood, low energy, voming dizziness, blue tone of skin, headaches.  The side effects are so bad that it is recommended that children and pregnant women do not touch this food additive. The World Health Organisation have stated a maximum intake of 200ppm in products due to the damage it can cause in richer amounts
E211    Sodium benzoate (not to be consumed by children)  In lollipops etc… to disguise poor taste, can make allergies and asthma worse and should not be used if there is an aspirin sensitivity.
 (used to disguise poorly tasting foods and acts as a natural antibacterial)
Flavouring
E621 monosodium glutamate MSG (commonly added to Chinese food to enhance flavour and make food taste fresh, takes the tinny flavour out of tinned foods by tricking your taste buds) 
Its effect:
Blamed for an intolerance reaction that became known as “Chinese Restaurant Syndrome”. According to the FDA, MSG Symptom Complex can involve symptoms such as: Numbness, Burning sensation, Tingling, Facial pressure or tightness, Chest pain or difficulty breathing, Headache, Nausea, Rapid heartbeat, Drowsiness, Weakness.
Sweeteners
E951    Aspartame (artificial sweetener added to sugar free drinks)
Its effect:
This has so much negative press attached, it is related to cancer, muscle damage and diabetes. It has been shown to be a carcinogenic in rodents and caused brain tumours in 12 out of 320 rodents during a 2year trial (Dr Adrian Gross, an FDA toxicologist, testified to US Congress).  Can also cause MS symptoms such as muscle fatigue  
Nature knowing best
Curcumin – naturally used to yellow food
Its effect:
Supporting immune function by reducing allergic symptoms and asthma[i].  and involved in inhibiting cancer progression and supporting the anti-inflammatory pathway.[ii]
Beetroot Red – naturally used as a red colouring
Its effect:
Beetroot red also known as betanin inhibits tumour growth in the lungs[iii].   Supports gentle detoxification of the liver and is anti-inflammatory[iv]
Lycopene a red phytochemical in tomatoes that is released when heated
Its effect:
Encouraged to support prostate health, may support liver function and reduce adiposity in obese people.[v]
Antioxidants
Ascorbic Acid (Vitamin C)
Tocopherols (Vitamin E)
These are natural vitamins that the body requires,  vitamin E and C naturally act as antioxidants to prevent cells from free radical damage.  
E967    Xylitol (tree sugar added to toothpaste and sugar free foods)
This is a natural sugar taken from trees that is supposed to be less disruptive on the blood sugar than sugar. Maguire A et al 2003 study found that xylitol was effective in reducing plaque and a superior form compared to sorbitol. By reducing plaques the levels of mutans Streptococcus also decreased. A study in Japan looked at maternal transfer of mutans Streptococcus (related to cavities) to children was reduced when women chose to chew xylitol gum from the 2nd trimester of their pregnancy till the 13th month.   The children aged 9-24 months had a less colonization of MS in comparison to the mothers that did not chew the gum (Nakai Y et al 2010).
Emulsifiers, Stabilisers, Thickeners and Gelling Agents
E322    Lecithins (added to chocolate for emulsification )
Effect:
Positively used with people that are unable to digest fats by helping breakdown fat, causing less digestive issues and better fat digestion
E464    Hydroxypropyl methyl cellulose (wood pulp commonly used as a capsule shell for supplements)
Effect:
A plant material that is used to encapsulated supplements, a natural material that is easily broken down by stomach acid making it easy to digest.
One final additive that I shall mention that is on the European directive as a safe additive but is not used enough:
E425    Konjac (can be used as a weightloss supplement, found in yoghurt, ice cream, cream cheese, non dairy creamers and confectionary)
Effect:
Glucomannan appears to beneficially affect total cholesterol, LDL cholesterol, triglycerides, body weight, and Fasting Blood Glucose (FBG), but not HDL cholesterol or BP[i]. taken orally, studies have shown a reduction in weight in both obese children  and adults[vi][vii][viii][ix][x]


What is your advice on how to avoid food additives in our everyday life?
Growing your own vegetable patch and locally sourcing your ingredients. Go for fresh produce that isn’t pre-packaged and check the ingredients. The best advice is if you don’t recognise the ingredient as natural then your body wont either.
Colours that are exempt from certification include pigments derived from natural sources such as vegetables, minerals or animals.
Nature derived colour additives are typically more expensive than certified colours and therefore tend to be used less frequently. Examples of exempt colours include annatto extract (yellow), beta-carotene (yellow to orange) and grape skin extract (red, green) These ingredients have health benefits  without the negative aspects attached that could be detrimental to health.










[i] Gallaher DD, Gallaher CM, Mahrt GJ, et al. A glucomannan and chitosan fiber supplement decreases plasma cholesterol and increases cholesterol excretion in overweight normocholesterolemic humans. J Am Coll Nutr 2002;21:428-33.
[vi] Gallaher DD, Gallaher CM, Mahrt GJ, et al. A glucomannan and chitosan fiber supplement decreases plasma cholesterol and increases cholesterol excretion in overweight normocholesterolemic humans. J Am Coll Nutr 2002;21:428-33
[vii] Vita PM, Restelli A, Caspani P, et al. [Chronic use of glucomannan in the dietary treatment of severe obesity]. Minerva Med 1992;83:135-9.
[viii] Walsh DE, Yaghoubian V, Behforooz A. Effect of glucomannan on obese patients: a clinical study. Int J Obes 1984;8:289-93.
[ix] Livieri C, Novazi F, Lorini R. [The use of highly purified glucomannan-based fibers in childhood obesity]. Pediatr Med Chir 1992;14:195-8.
[x] Cairella M, Marchini GAD. [Evaluation of the action of glucomannan on metabolic parameters and on the sensation of satiation in overweight and obese patients])

Friday 10 May 2013

Daily beauty skincare regime


More than just skin deep...

This week the nutrition team have been discussing ways to make your skin look and feel radiant so even if the sun isn't shining, your skin will be.

'More than just skin deep...' category image
More Than Just Skin Deep...
With the wet weather determined to hang around for another week, many of us may be starting to feel the doom and gloom of the cloudy grey skies.
So this week we have been discussing ways to make your skin look and feel radiant so even if the sun isn’t shining, your skin will be.

Your Daily Skin care regime

There are several important things to remember when it comes to treating your skin. What you put into your body can really affect your skin; poor diet, a stressful lifestyle and pollutants can all disrupt your liver and digestive health thus compromising your skins health. So we recommend you follow a healthy diet and drink lots of water along with a healthy daily beauty regime so that you can be both beautiful on the inside and out. Remember what you put on your skin is absorbed so it is best to use natural ingredients. We also recommend that you use your skin regime in the morning to wake up your beautiful face and in the evening to wash away all the impurities of the day.

Women washing her face

Your daily beauty regime…

How is best to wash your face
When you wash your face use only water and pat your face gently dry with a clean face towel. Try not to use anything abrasive on your face; the skin is so fragile in this area. This applies to the use of scrubs to exfoliate; this should be a very gentle process. Scrubs can make your face feel soft for a short while but all they do is strip away a layer of delicate skin leaving it vulnerable to further damage.

After washing your face these are the stages you should follow... Cleanse
Use a good product that contains ingredients like rose water, coconut oil, almond oil and tea tree oil. Apply to a muslin cloth and gently massage the skin to remove any dirt and make up that may be blocking the pores.
When removing eye makeup use ingredients (or products with ingredients) that are refreshing and gentle such as cold brewed honey bush tea, the eye area is delicate so using the right product is essential.

Tone
Try to use ingredients such as apple and cucumber as they contain Alpha Hydroxy Acids (AHA) which penetrates the skin layer to break up dead cells and remove any dirt. These combined with drops of vitamin A (retinyl palmitate or retinyl acetate) will help to nourish and hydrate the skin.

Moisturise
This will act as a seal. During moisturising you want to try and get all of your nutrients in to protect collagen by providing your skin with antioxidants. Use a cream containing Vitamin A and after following this regime for a month add a vitamin C cream. Vitamin C is great from protecting collagen, reducing scaring and any possible visible lines. Vitamin C doesn’t agree with everyone so it is best that you build up the amount you apply to the skin to see if it works for you. Eye Gel
Apply a little of a cream containing Coenzyme Q10 around your eyes and night time to reduce any fine lines and protect collagen.

Thursday 9 May 2013

Nutritional ways to quit smoking


Nutritional ways to quit smoking

No smoking signThere are a few changes that you will notice within the first 48hours of quitting, both mentally and physically. It is important that you know that these symptoms will only be temporary and once you are past this phase you will have more energy, feel healthier and have a better sense of wellbeing. By having an action plan in place, such as nutritional support, your symptoms will barely be noticeable and you’ll wonder what all the fuss was about. 

The false belief of a reward system
With your first inhale of smoke nicotine sends a surge of chemicals through your blood stream to your brain inducing the release of a dopamine. Dopamine is a neurotransmitter that when realised gives you that great pleasure sensation, unsurprisingly it is known to have a reward and reinforcement behavioural effect. The nicotine hit you get only lasts for a few minutes and therefore you develop a craving for another soon after.

There is another to catch-22 to this, smoking also causes the release of adrenaline making you feel stressed but energetic. The adrenaline response stimulates the release of glucose to get you ready to put a lot of physical energy into something. But, after the cigarette leaches toxins into your lungs from the smoke, I doubt you feel like going for a run? Therefore your body tries to regulate your blood sugar levels again by packing the glucose back into cells, within about 30 minutes this your energy levels and mood dip and you find yourself reaching for a cigarette, a cup of coffee or something sugary. So, although the moment at which you smoke makes you feel good, the feeling a little bit later actually makes you feel worse than if you hadn’t smoked at all!

How do you break this viscous cycle
Quitting smoking causes a withdrawal from adrenaline and dopamine, resulting in a symptomatic cascade of feelings such as anger, depression, lethargy, insomnia and sweet cravings. Lets veto all of these symptoms and help your hormones rebalance themselves effectively and efficiently and most of all naturally.

Balancing hormones naturally


Fruits and vegetables
Dopamine is easily oxidised and therefore having antioxidants help to protect it. Vitamin C, vitamin A and flavonoids naturally rich in fruit and vegetables acts as an antioxidant to protect dopamine from damage and will also support your body in the healing process whilst your body repairs from toxic damage.

Protein
Protein contains the amino acids tyrosine and phenylalanine, these together increase the levels of dopamine in the brain. Therefore foods such as beans, legumes and animal protein should be included into the daily diet. Quitting smoking can also cause hypoglycaemia and your metabolism slows down, having protein provides you with B vitamins, carnatine and chromium to support blood sugar levels to keep your metabolism and mood well balanced.


Exercise
Being physically active supports a healthy metabolism therefore preventing weight gain. You may also find that this supports your energy levels and makes you feel good as exercise is related to a release of the happy hormone serotonin.

Essential Fatty Acids
Essential fatty acids make up a large proportion of brain structure, one portion of that being neurotransmitter composition. Oily fish choices such as salmon, mackerel and tuna provide a good source of omega 3 to support dopamine and other positive neurotransmitter levels.

Feeling congested? 
Don’t worry about this, you may notice after a couple of weeks that you’re producing more mucus which can be grey in colour. This is a positive bodily response telling you that your lungs and respiratory tract is repairing itself and getting rid of all the nasties in the process.

Honey
Having hot water with honey and lemon several times a day will help soothe the throat and breakdown any excess mucus on the chest.

So, for all you highly driven people, in a few weeks, you will have to admit to yourself that is sometimes good to quit at something’s.

Written by Samantha Prior, Nutritionist for Totally Nourish & BioCare

Wednesday 1 May 2013

Aggravated by Allergies


Aggravated by Allergies
Allergies are very common, with one in four people in the UK having suffered from one in their lifetime. A combination of pollution and poor diet has increased the amount of people with allergies.

Pollen count is expected to be high for the next couple of months due to the long awaited summer arriving causing pollination, which can increase allergy related symptoms.

Most allergies tend to be treated in a very similar way as the main aim is to bring down the inflammation caused by a histamine response.
Below are some common allergies and how to aim at alleviating the symptoms.

Allergies
The immune system is primed early on in life and can be compromised by a low level of gut bacteria from birth possibly due to a Caesarean, antibiotic use or a leaky gut commonly caused by yeast and bacterial infection.  Parents who are prone to allergies such as eczema and asthma have a 60% increase in the chance of their children having an allergy.

Common types of allergies:
• Pet allergies
• Hay fever
• Eczema
• Asthma

• Food
• Drug
• Topical creams and hair dyes
• Nickel

Common allergic reactions:
• swelling
• runny nose and eyes
• itchy skin and eyes
• diarrhoea and vomiting
• dry skin
• stomach cramps

Beating an allergy the natural way
There are plenty of anti-histamine foods that you can have:

Fruit and Vegetables
Vitamin C can be found in broccoli and most vegetables and fruit, and has an anti-histamine response. Ideally have at least 1g per day when you are suffering with allergy symptoms as vitamin C is rapidly used up by the body to counter the effect of pollution.



Quercetin is a flavonoid which can be found in onions, berries, apples and sweet potato and may act as an anti-inflammatory. It has been commonly used to bring down other allergy symptoms.


Berries
Probiotics 
The gut is one of your first lines of defense, preventing pathogens entering the body. By having a healthy level of beneficial bacteria in your gut, you can support a healthy immune response.

Lifestyle choices for those with green fingers
If you enjoy gardening but suffer from allergies such as hay fever or asthma opt for low allergy pollen plants such as Geraniums, Crazy Daisy, Nikko Blue Hydrangea and female shrubs and trees as these are not going to produce pollen and will trap pollen that is around.

Have a healthy week,