Good Nutrition Advice

For a healthy body and mind

Month: September 2014 (Page 2 of 3)

Take a Hike for Breast Health

Hike for breast health

Hike for breast health

No matter what your age, it’s never too late to start exercising. 

Just a 30 minute walk per day can reduce your risk of breast cancer by 10 percent if you are over 50. Even if you did a lot of exercise previously, unfortunately that doesn’t count if you’ve stopped now.

As part of an ongoing European investigation into cancer and nutrition (the EPIC Study), researchers analysed data from questionnaires completed by 59,308 post menopausal women, and looked at when women should start regular physical activity and how long the effects last.

They found that even moderately intense physical activity seemed to have a rapid impact on breast cancer risk. Conversely, when the exercise stopped, so did the benefits of decreased breast cancer risk.

The researchers concluded that post menopausal women who exercise should be encouraged to continue and those who do not exercise should consider starting because their risk of breast cancer may decrease rapidly.

How much is enough?  The report, printed in the journal Cancer Epidemiology, Biomarkers & Prevention recommends walking four hours per week or cycling or engaging in other sports two hours per week.

This is in line with the World Cancer Research Fund recommendations of walking at least 30 minutes daily.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

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An Almond a Day Aids Weight Loss

almonds aid weight loss

Almonds aid weight loss

Well, a few more than one, but researchers at Purdue University in Indiana have found that volunteers who snacked on 1.5oz (43g) of dry-roasted, lightly salted almonds every day reduced their hunger pangs, improved their vitamin E levels and intake of monounsaturated (good) fats — and they didn’t put on any weight. 

The four week trial showed that even though the group eating almonds were consuming 250 calories worth of the nuts a day, they did not eat any more calories overall.

“This research suggests that almonds may be a good snack option, especially for those concerned about weight,” said Dr Richard Mattes, professor of nutrition science at Purdue University and the study’s lead author.

Personally, I would recommend snacking on raw, unsalted almonds. They are rich in protein, fibre and vitamin E, which may protect against heart disease and age-related eye damage.

But do be careful not to eat more than a handful a day — they are moreish and it’s easy to eat more of them that you plan!

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

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Nuts and Legumes Protect Breast Health

Nuts and legumes protect breast health

Nuts and legumes protect breast health

The Growing Up Today Study was started in 1996 to examine the long-term health effects of diet and exercise in young people.

Many aspects of this study will be broken down into smaller pieces of research, and one of these involved 9,039 females, aged 9-15. In 2005, when they were 18-30, they were asked if they had ever been diagnosed with BBD (benign breast disease).

An association was found between intakes of vegetable protein and fat, and BBD. A daily serving of peanut butter, peanuts, nuts, legumes (beans, lentils, soya beans), and corn was linked with a 68% reduced risk of BBD.

At age 14, a daily serving of any of these foods was linked with a 66% lower risk of BBD, and girls who had about three servings a week of peanut butter had a 39% lower risk.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

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Why Vitamin D is Important

Why Vitamin D is Important

Why Vitamin D is Important

Vitamin D is important for the absorption of calcium into the bloodstream and also for helping to regulate your immune system.

It is actually a hormone, rather than a vitamin, and is made naturally by the body from fat under the skin in response to sunlight.

As our fear of skin cancer caused by sun damage grows, we are tending to stay in the shade or cover up with 50 Factor creams in the summer. In the winter, the sun doesn’t produce the right wavelength ultraviolet light, resulting in more than half the British population not getting enough vitamin D.

Optimum blood levels of Vitamin D should be 80 nmol/litre. If you are worried that you are deficient, you can take a finger prick blood test to measure your blood levels. You can increase your intake of foods that contain Vitamin D — but there aren’t many of them — oily fish and egg yolks.

You might also consider supplementing with vitamin D as D3, not D2. Vitamin D3 is 87% more effective in raising and maintaining vitamin D levels than D2.

Signs and symptoms of vitamin and mineral deficiencies include fatigue, aches and pains, dry and brittle nails, ‘foggy’ brain and dry skin among others.

Vitamin D3If you are worried that you may be suffering from a vitamin and mineral deficiency you can take my easy online vitamin and mineral analysis here…

Stress can effect the way your body uses nutrients or drinking alcohol can mean you have a higher need for certain vitamins. Also, much of the food we eat today is also lacking in nutrients.

This online form is designed to give me all the information I need to work out what vitamins and minerals you may be lacking.

Once I have received notification of your completed form, it will take me a few days to go through it and come up with an individual plan just for you. This may include recommended supplements, vitamins and minerals, food choices, exercise ideas and, sometimes, herbal remedies.

f you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Chilli Eases Migrane Pain

Chilli eases migrane pain

Chilli eases migrane pain

CHILLI peppers may be the hot new painkiller, providing scientists with vital clues on how to cure migraines.

Research has found striking similarities between what happens in the brain during a migraine and the way skin reacts to having chilli oil rubbed into it. The breakthrough may mean that chilli eases migrane pain.

Researchers found that when chilli oil touches the skin, the capsaicin in the pepper causes the body to release calcitonin gene-related peptides, or CGRP, leading to an increase in blood flow to the affected area.

According to Peter Goadsby,  director of the University of California, San Francisco’s Headache Centre: “One theory is that migraines are caused by enlarged blood vessels so by blocking a receptor in the brain from receiving the message, migraines could be avoided completely.”

Although they are a common problem, no drugs have been developed specifically for the treatment of migraines according to Rob Lenz, who is leading the migraine drug development for a large pharmaceutical company. At the moment the most widely used medication for migraines works by constricting blood vessels in the brain to relieve swelling and pain.

Another preventative treatment approved for migraines is Botox.

Source: www.bloomberg.com/news/2013-04-22/chili-peppers-seen-helping-36-million-migraine-sufferers.html

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

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Tips to Stay Healthy as You Get Older

cabbageA 16-YEAR study of 5,100 British people aged between 42-63 has found that people who have healthy lifestyles in mid-life will stay healthy in old age.

Investigators observed that participants who engage in all four of these healthy behaviours had 3.3 times the odds of healthy ageing:

  • Not smoking
  • Moderate alcohol consumption
  • Taking exercise
  • Eating fruit and vegetables every day

The authors concluded: “Although individual healthy behaviours are moderately associated with successful aging, their combined impact is substantial. Multiple healthy behaviours appear to increase the chance of reaching old age disease-free and fully functional.”

Source: Canadian Medical Journal http://www.cmaj.ca/content/early/2012/10/22/cmaj.121080.abstract?sid=c380f4d2-94ae-4a24-964c-4c0e1205ba69

Here are some more tips for healthy aging:

  • Get out in the sun to boost your Vitamin D (this is especially important for older people). To get your vitamin D level checked and find out how much you need, you can order a simple finger prick test.
  • Don’t eat too much sugar and unrefined carbohydrates – they speed up the ageing process
  • Eat leafy green vegetables, whole grains, nuts and seeds – they contain calcium and magnesium that help you sleep
  • Keep your brain fit and Take a look with reading, puzzles, games, learning and hobbies
  • Stay physically active

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away

Riboflavin Deficiency Affects Blood Health

Riboflavin deficiency affects blood health

Riboflavin deficiency affects blood health

A new clinical trial, carried out by scientists at the University of Sheffield and The Institute of Food Research in England, and published recently in the American Journal of Clinical Nutrition has found that daily supplementation with one of the B complex group of vitamins; riboflavin (vitamin B2), may help to improve measures of blood health, including haemoglobin levels.

In the study, 123 British women, aged between 19 and 25, with moderate riboflavin deficiency, were randomly assigned to receive a placebo, or riboflavin for two months.

The women who received the riboflavin supplement showed an increase in haemoglobin with the  women who were the most deficient in riboflavin at the start of the study showing the greatest increase in haemoglobin.

Riboflavin deficiency is common worldwide and is not simply confined to developing countries.  The researchers concluded that the results of the trial suggest that the biochemical measures of riboflavin deficiency should be raised.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away

Resistant Starch May Protect Against Bowel Cancer

Resistant starch may protect against bowel cancer

Resistant starch may protect against bowel cancer

Recent research has confirmed that resistant starch, found in foods such as beans, pulses, peas, basmati rice, oats and green banana has even more health benefits than originally believed. 

Resistant starch is not absorbed by the body. In the past it has been investigated for its effects on bowel health, blood sugar balance, insulin sensitivity and more.

Now research published in Gastroenterology Journal highlights resistant starch’s relevance as a potential treatment and/or preventative tool for diseases such as bowel cancer and diabetes.

The research says that the starch appears to lower inflammation and help create optimal bowel health. It even goes on to say that its effects on the whole body may also be important for the treatment of other types of cancer, including breast cancer.

Resistant starch foods should, according to the researchers, be eaten at room temperature or below. Heating it destroys the health benefits. So when potatoes are cooked and then left to cool the starch that is formed by the cooling process becomes resistant to digestion.

So, if you want to eat potatoes it’s far better to eat them cold in a potato salad (with protein of course) and the same goes for white rice (as in sushi) or pasta (as a cold pasta salad).

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away

Smoking Contributes to Insulin Resistance

Smoking contributes to insulin resistance

Smoking contributes to insulin resistance

Smoking is the most common cause of preventable illnesses and deaths both in the UK and US. 

There are many toxic side effects to smoking, but perhaps one of the least known and understood is that smoking contributes to insulin resistance which, in turn, can lead to type 2 diabetes.

And if that wasn’t enough, passive smoking carries the same risk for the development of cardiovascular disease as actually smoking.

The good news is that insulin sensitivity recovered just two weeks after smoking stopped.

If you, or anyone else you know, still smokes, or is subjected to passive smoking, perhaps the fact that smoking contributes to insulin resistance and the risk of developing type 2 diabetes will be the motivation needed to stop.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away

Prunes Are Good for Digestive Health

Prunes are good for digestive health

Prunes are good for digestive health

Prunes have, for generations,  been a family ‘remedy’ for constipation and good bowel health.  Now, however, it’s official!

The EU Commission has finally authorised that, yes, prunes are ‘good for digestive health‘!

The National Diet and Nutrition Survey tells us that 8 out of 10 adults in the UK don’t eat the 25g of fibre recommended for normal bowel function, but if you eat just three prunes you will get around 3.9g of fibre as well as one of your five-a-day.

They are also a good source of potassium, vitamin B6, vitamin K, copper and manganese.

You also get good levels of fibre from vegetables, whole grains and legumes.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away

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