Beat the hangover

Beat the  hangover...

We would like to share some ‘Pretox’ secrets to help you beat the hangover…so if you do get a little carried away you won’t feel so bad the next day.

Choose your evening meal wisely

Try to include beetroot and artichokes in your evening meal before you get merry as these foods encourage bile flow through the liver. This is almost a kick start to the liver function detoxifying the alcohol you are going to drink.

The hangover breakfast

Poached eggs, onions and beans contain an amino acid; cysteine and sulphur that support liver pathways and help breakdown a toxin called acetaldehyde which is produced by alcohol in the liver and is more toxic than alcohol itself!

Symptoms of high levels of this toxin are rosy cheeks, increased heart rate, sweating and feeling sick so make sure you have these items ready to cook in the morning.

Hydrate to reduce the headaches

Drinking alcohol switches off the Anti-Diuretic Hormone (ADH) causing you to produce more diluted urine when you are drinking. This causes you to feel dehydrated the following day as it upsets your potassium: sodium and calcium: magnesium levels; these are also known as your electrolytes.

Coconut water is one of the richest sources of electrolytes and therefore it would be a good idea to have stock at hand in the fridge for the morning.

Bicarbonate is not overly pleasant in taste but rebalances the electrolytes (potassium and sodium) so is often used as to help with hangovers.

Natural aspirin

Drinking causes an inflammatory reaction that can cause aches, headaches, nausea and dizziness.

Berries and mushrooms naturally contain Salycillic Acid which is a component of aspirin to reduce aches and pain by reducing inflammation.

Drink organic wine

If you choose to drink alcohol then organic wine is a better choice as this naturally contains antioxidants and fewer toxins than other alcoholic drinks.

Gentle Exercise

Although exercise may be the last thing that you want to do when you are not feeling your best, gentle exercise such as yoga or walking will help stimulate circulation, get your brain functioning and encourage the release of happy endorphins that tend to be low the morning after the night before, also known as the ‘alcohol blues’.

And for those of you who would like to enjoy a non-alcoholic drink this winter why not try to make our non-alcoholic mulled wine by checking out the recipe on our website.

http://nutritionallybalanced.blogspot.co.uk/2011/11/remedy-for-common-cough-cold-and-flu.html  

We hope these tips have been useful, enjoy the festivities. 

Little Black Dress Diet

We can’t quite believe that there are just less than five weeks to go until Christmas. The men will be dusting off their best suit and polishing up their shoes – easy! But for women the most important thing is finding that perfect little black dress to see us through the party season. 
This can be somewhat difficult though, especially if you have been enjoying ‘comfort’ food to see you through the shorter, darker autumn days but in return gained a few unwanted pounds. 
So we have a few tips below that may help you get into shape so you feel and look fantastic in your little party number. 

Forget the tedious calorie counting challenge

The first bit of advice, don’t be fooled by low fat and low calorie foods!  Let us forget about calorie counting, it can mean that you choose the wrong foods that contribute to fat gain rather than weight loss. 

Nature knows best is a good rule of thumb Your body knows how to breakdown, digest and utilise natural foods to use for energy. 

Diet foods on the market tend to contain chemicals such as the sweetener aspartame which although are low in calories can still cause you to gain weight as they end up being stored in fat cells as toxins.

Ignore ‘low fat’ labels   always check the label, low fat tends to mean that lots of sugars and dubious ingredients are added instead to make up for the lack of fat added making the food palatable.   These foods can end up being harder for the body to breakdown and therefore require more energy expenditure to burn them off.

Think about a diet high in protein and low in carbohydrates and you are on your way to having a far easier time with your diet. A diet rich in protein causes less water retention and makes you feel fuller for longer   

Low Calorie diets that follow a diet of 1,800kcal high in protein and low in carbohydrates lost more weight than those following a diet of 1,200kcal that was low in fat and rich in carbohydrates.  This suggests that the calories are not the factor but food choices are^[i].  

 Metabolism and improved muscle to fat ratio

Garcinia Cambogia  is an Indonesian fruit that contains Hydroxycitric Acid (HCA). HCA is a natural ingredient used to support weightloss as it helps to suppress the appetite and encourage fat and carbohydrate metabolism[i],[ii]. 

N-acetyl cysteine (NAC) is an amino acid found naturally in poultry, pork, yogurt, ricotta and cottage cheese, egg yolks, red peppers, garlic, onions, broccoli, Brussels sprouts.  NAC is involved in metabolism and supporting blood sugar levels to support weightloss from fat and building muscle tissue. This is also a powerful antioxidant that protects the body from toxins which then allow fat cells to breakdown[iii].

Alpha Lipoic Acid (ALA) dietary sources include red meat, organ meats, spinach, broccoli, potatoes, yams, carrots, beets, and yeast. ALA increases metabolism; encouraging carbohydrates to be used as fuel rather than storing the food source in fat cells[iv].

Whey protein improves body mass index (BMI) in individuals participating in exercise programs^[ii], affects satiety, attenuates fat gain, accelerates fat metabolism, and affects nutrient partitioning between fat tissue and muscle ^[iii].

Coconut Oil contains CLA which has been found to reduce fat deposition, possibly through decreased fat uptake in adipose tissue [vi].

Exercise

Plenty of weight bearing exercise is the key here.  Running for hours alone on a treadmill is not going to be as effective.  The more muscle groups that you work on at one time the better the results as it will encourage more energy output. Using weights as part of your exercise program encourages a higher muscle to fat to increase your metabolism and will make you look trimmer.  If you are a gym member, it can be motivating and helpful to have a personal trainer put together a program that is tailored to you. 

Flat tums:

Celery seed extract acts as a diuretic, which can be useful to remove bloating caused by water retention during pre-menstrual tension, or poor potassium and sodium balancing.  In addition the celery seed cleanses the system of bad fats and toxins which allow other fat cells to breakdown[v].

Magnesium has an involvement in water retention by modulating the water hormone; aldosterone activity. Therefore having a healthy level of magnesium during menstrual bloating can be really effective in helping to keep a flat stomach

Digestive enzymes help breakdown food groups so that they do not cause bloating. Before each meal have either a table spoon of apple cider vinegar or lemon juice to encourage stomach acid. In addition have a salad each day as raw foods naturally contain digestive enzymes to help breakdown a lot of problematic foods.

Supporting satiety

Fibre Although a high protein diet is effective at balancing blood sugar levels for satiety so are complex carbohydrates. Fibre can interact with appetite signals in the gut to tell them that you are full.   Therefore make sure you include vegetables and one or two complex carbohydrates (brown rice, quinoa) a day.

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Reeferences

[i] Gary D. Foster, Ph.D., Holly R. Wyatt, M.D., James O. Hill, Ph.D., Brian G. McGuckin, Ed.M., Carrie Brill, B.S., B. Selma Mohammed, M.D., Ph.D., Philippe O. Szapary, M.D., Daniel J. Rader, M.D., Joel S. Edman, D.Sc., and Samuel Klein, M.D (2003)  N Engl J Med 348:2082-2090

[i] Onakpoya I, Hung SK, Perry R, Wider B, Ernst E. (2010) The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials.

J Obes. 509038.

[ii] Heymsfield SB, Allison DB, Vasselli JR, Pietrobelli A, Greenfield D, Nunez C. Garcinia cambogia (hydroxycitric acid) as a potential antiobesitynagent. JAMA 1998; 280: 1596–600.

[iii] Oner G, Muderris II (2011). Clinical, endocrine and metabolic effects of metformin vs N-acetyl-cysteine in women with polycystic ovary syndrome,  Eur J Obstet Gynecol Reprod Biol. 159(1):127-31..

[iv] Br J Dermatol 2003;149:841-9.

[ii] Burke DG, Chilibeck PD, Davidson KS, et al. The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. Int J Sport Nutr Exerc Metab 2001;11: 349-364.

[iii] Zemel MB. Mechanisms of dairy modulation of adiposity. J Nutr 2003;133:252S-256S.

[v] [v] Mansi K, Abushoffa AM, Disi A, Aburjai T. Hypolipidemic Effects of Seed Extract of Celery (Apium graveolens ) in Rats. Phcog Mag 2009;5:301-5
[vi].Am J Physiol.  1999;276 (4 part 2): R1172–9.

Managing Stress

Time to stress less

Halloween and Bonfire night have come and gone which means just one thing – Christmas is coming and fast! We have all been chatting in the office about how many weeks we have to get all our shopping, what we will buy, where we need to be and when over the festive season.

With so much to plan and get done on top of our everyday lives we can imagine that a few of us will feel the strain and start to feel a little stressed. So this week, we want to share a few secrets with you about stress and ways to help you manage those manic moments.


Managing Stress
There are many factors that can cause stress such as the pressures from work and social family demands that can all become overbearing from time to time. People have many different ways of coping when they are under pressure, commonly they do not take their foot off the gas which can cause them to eventually burn out and be enveloped in a whirlwind of emotions.

Fight or flight response
Modern day life - running around all day and juggling many different deadlines leave many of us still living off of a ‘fight or flight’ response. This response is something that we would have used to flee from life threatening situations such as running from a sabre-toothed tiger. The response causes us to live off our energy glands (adrenals) which are mainly there to help us exert energy. Constantly being in this state can have a negative impact on hormones, weight management, insomnia, immune system and our mood.

Although it is not easy to tell someone to reduce the stress in their lives, we can look at ways to reduce the amount of pressure that they are feeling and aim at supporting their health. Therefore we have put some tips together below.

Managing weight and energy
Following a low Glycaemic Load (GL) diet, which consists of small meals/snacks every 3-4 hours that are high in protein and low in carbohydrates, help support constant energy levels and also reduce the chances of storing fat.

Relaxing the mind
There are many foods that contain amino acids tyrosine and tryptophan, that encourage the release of happy hormones. These are mainly protein foods such as chicken, turkey, tuna and beef and non-protein foods such as banana.

Insomnia
Stress can keep you awake due to you still being in a ‘fight or flight’ mode late in the evening. Having protein rich foods late in the evening that contain magnesium and taurine such as seeds and eggs can have a calming effect on the system by relaxing the muscles and calming the mind. In addition to this, aim to have teas which contain lemon balm, chamomile and passionflower.

Supporting the Immune System
Aim to have a diet rich in fruit and vegetables of all different colours as each colour represents different phytochemicals that help provide support to the immune system. In addition to a healthy diet, now that we are heading into winter, make sure that for adults you are having at least 1000 iu of Vitamin D daily to boost the immune system and at least 1g per day of Vitamin C.

Movember - supporting prostate health

This month is all for the boys. The first day of Movember is today and therefore I thought to support this it would be a good idea to provide some information, starting with prostate health. 

Prostate health

The prostate is located just above a man’s bladder and is roughly the size and shape of a walnut.  One of its primary functions is to help with seminal fluid quality.  In the UK 50% of men 50 – 60 years have prostate problems such as prostatitis or benign prostate hyperplasia (BPH), by the age of 85year the risk rises to 90%. Due to the locality of the prostate, its enlargement can also cause lower urinary tract symptoms (LUTS). 

Problems with the prostate can be multifactorial, therefore the approach I have gone with today supports hormonal levels, blood sugar and the anti-inflammatory pathway. These suggestions are suitable for all men of all ages whether they are dealing with prostate problems or in good health.

The Testosterone Link

The prostates characteristics are governed by sex hormones such as testosterone which is converted to Dihydrotestosterone (DHT) by 5α-reductase. DHT is an androgen that is 5 times stronger than testosterone and is responsible for stimulating growth factors that may affect prostate enlargement.  As men get older their testosterone levels tend to decline yet DHT remains high in prostates that become inflamed/enlarged.  Due to this relationship the medicinal route would be to inhibit the testosterone conversion there are also to natural remedies that are commonly used for the same purpose

Zinc

The richest amount of zinc found in a man is in the prostate and a deficiency has been linked to the enlargement or inflammation of the prostate. There is a far greater requirement for this mineral by men than women as it is needed for the formation of semen and modulation of DHT production. Therefore, rich sources on a day to day basis would be oysters, pumpkin seeds, nuts.

A high libido would be a good reason for including plentiful amount of zinc rich foods. The loss of too much zinc through seminal fluid may result in inflammatory conditions such as prostatitis. 

Saw Palmetto

Has been long used as a natural way to support prostate health. It is believed to reduce the size of the prostate gland by inhibiting the production DHT. By reducing the size of the prostate the saw palmetto has also had a positive effect on any urinary symptoms.

Exercise

At least a couple of times a week, it would be a really good idea to go to the gym to do some weight bearing exercise. Not only does exercise reduce stress levels but it also encourages the release of testosterone which is especially beneficial in later years.

Support the immune system

Vitamin D – good excuse for a summer holiday

A study involving health professional at Harvard recently found that those that had low serum levels of Vitamin D were more inclined to have prostate problems. This may be due to vitamin D supporting the immune system. There were similar results when men that spent time in the sun were compared to those who didn’t.  The ones that didn’t were also lower in vitamin D and more susceptible to prostate problems.

Lycopene

Ever wondered what makes tomatoes their colour- its the natural carotenoid lycopene.  There has been a lot of research supporting its use for prostate health as it has been shown to support the integrity of prostate cells.  Try including tomatoes daily, mind you, make sure you cook them and add a fat such as olive oil is what helps make the lycopene more bioavailable.  

The alkalising effect

Celery Seed

This can be a bit of a god send if men do also get urinary infections as the celery seed can have an alkalising effect therefore taking the sting out of passing urine.  

Keep healthy

Reducing Menopausal Symptoms

It’s nearly the end of October which means we are coming to the end of our female health focus, so we thought we would talk about something that can signify the end of a hormonal chapter to a lot of women - the Menopause.

Marking the end of a woman’s reproductive years, menopause can cause mixed feelings. Some women embrace the end of monthly periods whilst others feel down. For some the symptoms can come in the years leading up to the menopause, can be uncomfortable.

There are a whole range of symptoms due to the hormonal changes taking place. Many women experience symptoms such as lethargy, insomnia, hot flushes, low libido, increased risk of urinary tract infection and osteoporosis.

Here are a few things that could help you cope with the symptoms so you can still live life to the full throughout the menopause.

Lifting Energy

Licorice can help when suffering with insomnia as it can be especially effective when consumed in the morning to rebalance energy hormones and give you a nice gentle ‘pick me up’.

Siberian Ginseng is known to gently support your energy glands to produce energy without overworking them. When taken on a daily basis, this can have a positive effect on energy, general wellbeing and libido.

Looking youthful, cleansing and improving circulation

Vitamin E is an important vitamin to keep the skin looking and feeling youthful. Women leading up to and post menopause may experience vaginal atrophy (the thinning and inflammation of the vaginal walls due to the decline in oestrogen) which can be uncomfortable and increase the risk of infections.

Using vitamin E capsules as a suppository can be effective in encouraging circulation to the area.

Celery Seed cleanses the system and is especially effective at reducing the symptoms and protecting the kidneys against cystitis.

Balancing your hormones 

Osteoporosis affects 50% of women once they reach the menopause. The theory is that this is due to the reduction in oestrogen. It is therefore recommended that women take nutrients to support the bone matrix such as calcium, vitamin K, vitamin D, boron and magnesium. In addition, herbs such as Red Clover can be taken to modulate female hormonal levels thus reducing the likelihood of bone breakdown.

Sleep Easy 

Hops can have a calming effect on the nervous system. When combined with magnesium and amino acid; taurine 30 minutes before bedtime, it can really calm the system, relax your muscles and encourage calming chemicals in the brain to be released.

Stay healthy,

Infant Colic Protocol

Colic

Colic is a common problem in infants that usually causes sharp abdominal pains and bloating causing the infant to clench their fists, draw their legs up into their abdomen and crying. The colic tends to be more common in bottle fed rather than breast-fed infants.  There is good evidence to suggest that the colic is related to a reaction to cow’s milk-based infant formula[1]^,[2]

The crying tends to be at its worse during their first two weeks and can go on for hours at a time, this gradually begins to reduce after four months.  However, some babies are unable to settle up to 12 months.     

Symptoms  

·         Inconsolable crying that tends to happen at the same time each day after feeding

·         bloating

·         flatulence

·         grimacing

·         pulling up of feet into the abdomen whilst clenching fists

Pathophysiology

The true pathophysiology of colic is unknown. However babies that are born through C-section or are not

breastfed seem to double the chances that there will be an error in the infants metabolism making them

less able to digest lactose from milk.  The poor metabolism has been theorized to be due to the lack of

microflora that is passed on from mother to baby through the birth canal and/or through breastmilk. The World Health Organization (WHO) recommends breastfeeding exclusively for the first six months as breast milk contains antibodies which will help your baby’s immune system develop and protect against certain infections.  Not breastfeeding may affect digestion due to increase intestinal permeability making them intolerant to lactose or other milk proteins.  Bottle feed tends to take on average 4 hours to digest in comparison to breastmilk which takes 1.5hrs. 

Medical Management

Medical treatment is often not suggested unless symptoms are severe. In severe cases Simeticonedrops are added to the feed and used short term to help disperse any bubbles that may be cause  discomfort inthe digestive tract. Lactase enzymes are also recommended to be added to the feed to support the breakdown of the sugar lactose in the feed and the other option is removing cow milk from the diet

Clinical Considerations

Confirm diagnosis as some symptoms can be similar to G.E.R.D.

Nutritional Interventions

·         Lactase enzyme- has been shown to be effective in treating colic in 40% of incubated babies in a study at Guys Hospital in London[3].  

·         Bifidobacterium lactis -  long term consumption of formulas supplemented with B. lactis  resulted in reduction of colic and irritability[4]^,[5].

Diet/Adjuncts

·         Following the WHO guidelines with exclusive breastfeeding for the first 6 months is most effective

·         If lactation is not an option use formulas free of cow’s milk.  Using alternatives such as coconut milk can be effective as it contains some fats that are also present in breast milk, however, a combination of vitamins and minerals and probiotics would need to be added to make it into a formula.  Other alternatives could be

·         Mothers breastfeeding should avoid cabbage, broccoli, cauliflower, onion and chocolate which may help reduce gastrointestinal symptoms in the infant[6].

·         Feed on demand prevents blood sugar dips appears to relieve colic[7]

·         Massaging the abdomen and spinal area with almond oil can help in reducing the trapped bubbles that have built up in the intestinal tract.

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[1] Lothe L, et al. (1989) Cow’s milk whey protein elicits symptoms of infantile colic in colicky formula-fed infants: A double-blind crossover study. Pediatr 83(2):262-266

[2] Lothe L, et al. (1982) Cow’s milk as a cause of infantile colic: A double- blind study. Pediatr 70(1):7-10

[3] Kanabar, D.; Randhawa, M.; Clayton, P. (2001). "Improvement of symptoms in infant colic following reduction of lactose load with lactase". Journal of Human Nutrition and Dietetics 14 (5): 359–63. doi:10.1046/j.1365-277X.2001.00304.x. PMID 11906576.

[4] He F, Morita H, Ouwehand AC: Bifidobacteria and lactobacilli exhibited different mitogenic activity on murine splenocytes.Int J Probiotics Prebiotics1 :77– 82,2006 .

[5] Saavedra JM, et al. Long-term consumption of infant formulas containing live probiotic bacteria: tolerance and safety. Am J Clin Nutr 2004; 79:261-267

[6] Lust KD, et al. Maternal intake of cruciferous vegetables and other foods and colic symptoms in exclusively breast-fed infants J AM Diet Assoc 96:47-48 

[7] Taubman B. (1984) Clinical trial of the treatment of colic by modification of parent-infant interaction. Pediatr 74:998-1003

Breast Cancer Awareness

You may already be aware that this month is breast cancer awareness month. For more details visit breast cancer care.  We’ve got a few tips to help you look after female health and some solutions to alleviate any possible common complaints such as breast pain and tenderness that can be experienced during the first few months of pregnancy or pre-menstrual tension (PMT).  If you experience any tenderness that lasts longer than a month or if you notice any lumps appear of any size you should seek medical advice.

Common causes of breast tenderness ·         A diet rich in meat and dairy can cause the body to produce excess oestrogen ·         Plastics (xenoestrogens) ·         Medication (i.e. the pill) ·         Constipation ·         Poor liver function.

Tips to avoid breast tenderness Essential Omegas Increase the good fats in your diet like Omega 3 (EPA and DHA) and Omega 6 (GLA). You can get these by eating oily fish such as mackerel, sardines and anchovies and from seeds (borage oil). These are said to have a positive effect on modulating hormones and preventing the production of bad fatty compounds involved in the heat and inflammation of breast tissue.

Support your liver Your liver is where you detoxify excess or old hormones. B vitamins are essential to supporting the liver detoxification pathways and also to support hormonal balancing. Over oestrogen! Eat a predominantly vegan diet, as saturated fats from meat and dairy can cause the over production of oestrogen. Vitamin E (400iu) – this has been linked to the reduction in breast tenderness when taken daily over a couple of months.

Healthy digestion and happy bacteria Fibre and good bacteria (lactobacillus acidophilus) are essential in preventing the reabsorption of oestrogen and also aids bowel movement to help increase the removal of old oestrogen and toxins from the body.

Lifestyle ·     Exercise such as swimming can encourage circulation and drainage of toxins from the lymphatic system. ·     Deep tissue lymphatic massages help with the drainage of the lymph nodes ·     Avoid wearing a bra when possible as tight clothing has been linked to the reduction of circulation in the breast tissue inhibiting the detoxification of the lymphatic system.  Stay healthy The Totally Nourish team