Good Nutrition Advice

For a healthy body and mind

Month: October 2015

how to prevent gallstones

How to Prevent Gallstones

A lot of people can have gallstones without even knowing it, but if one becomes trapped they can cause horrific pain. The good news is there are plenty of things you can do to prevent them forming. Here are 10 simple tips on how to prevent gallstones:

1. Avoid sugar and products containing sugar. People who consume excessive amounts of sugar are more likely to form gallstones

2. Minimise animal fat and meat, saturated fats (found primarily in meat), full-fat dairy products, fried foods, spicy foods, margarine, soft drinks, chocolate, and refined carbohydrates

3. Steer clear of oxylate-rich foods. Oxylates are chemical compounds that are found in most kidney stones. Foods high in oxylates include beer, chocolate, spinach and rhubarb

4. Avoid salt as high salt diets are linked with an increased risk of kidney stones

5. Include gallbladder friendly foods such as beetroot, artichoke, chicory and radish into meals. These help your gallbladder function better

6. Introduce lecithin granules into the diet on a daily basis to help to deal with any fats in the diet

7. Get plenty of soluble fibre in your diet including nutrient dense oats, flaxseed and plenty of leafy greens. These prevent constipation which is linked to an increased risk of gallstones

8. Drink at least 1.5 litres of non-alcoholic, non-caffeinated fluids a day

9. Juice carrot, beetroot and cucumber all of which can help to support gall-bladder function

10. Include digestive enzymes and good bacteria in your diet. They can be really useful to support your digestive system

Vegan Cherry Banana Raw Cheesecake

Vegan Cherry Banana Raw Cheesecake

This vegan cherry banana raw cheesecake is healthy and delicious. What are you waiting for?!


½ cup almonds
½ cup buckwheat groats
½ cup dried dates

1 cup cashews (soaked over night)
½ cup frozen sour cherries (pitted)
1 frozen banana

Fruits to garnish

1. Add all ingredients for the base to a blender/food processor and process until well combined and a sticky dough begins to form.

2. Line the base of a 7″ spring form pan with cling wrap/parchment paper spread the dough. Place it in the freezer for a couple of hours or over night.

3. Drain the cashews and put half of the cashews and banana into the blender/food processor and process until smooth and creamy. Spread out the banana mixture on top of the base layer. Place in the freezer to keep it cold.

4. Meanwhile add the other half of the cashews and add the cherries to the blender. Process until smooth and spread the mixture on top of the banana layer.

5. Top with frozen fruit and place back into the freezer for a couple of hours to set.

6. Before serving, take it out and let thaw for about 20 minutes.

Is Eating Meat Really as Bad as Smoking?

Is Eating Meat Really as Bad as Smoking?

In October 2015, 22 scientists from 10 countries met at IARC to review current evidence linking red and processed meat with risk of bowel and other cancers.

Red meat includes pork, veal, lamb, mutton, beef, horse and goat, including minced and frozen meat. Processed meat includes meats preserved by smoking, curing, fermentation or salting, or by adding chemical preservatives to extend its shelf life or change its taste. Inconsistent definitions of processed meat are used in the scientific literature but this usually includes bacon, ham and salami.

According to a summary published in Lancet Oncology (, this expert committee, which based its findings on the relationship between meat and colorectal cancer risk, classified consumption of processed meat as ‘carcinogenic to humans’ and consumption of red meat as ‘probably carcinogenic to humans’ as evidence is limited.

These conclusions are largely based on the findings of cohort studies investigating the risk of colorectal cancers in high vs low consumers of red and processed meat, along with some case-control studies and supporting mechanistic evidence. For processed meat, positive associations were reported in 12 of 18 cohort studies but only half of the 14 cohort studies looking at red meat.

Is Eating Meat Really as Bad as Smoking?

Media reports suggesting that meat is now considered a major carcinogen, however, alongside smoking and alcohol, are highly misleading as the effect is dose-related and relatively small.

A positive association with the consumption of processed meat was also found for stomach cancer and consumption of red meat was positively associated with pancreatic and prostate cancer, although detailed evidence on which this was based has not yet been provided.

In the UK, the Scientific Advisory Committee on Nutrition reviewed the evidence linking diet and cancer in 2010. Current advice is to limit consumption of processed meat and to keep your consumption of red meat to 500g of cooked meat a week or less (70g per day).

This is also supported by the World Cancer Research Fund (WCRF). To put this into context, a medium portion of roast beef or pork is about 90g and a medium steak is about 145g (cooked weight). Average intake in the UK is around this level (71g/day) but those with higher meat intake should consider cutting down.

Red meat is a good source of protein, iron and zinc and those wanting to avoid meat need to ensure that other foods containing these nutrients are included in the diet.

It is also important to consider other lifestyle changes which have been shown to be strongly linked to reduced risk of cancer such as losing weight, stopping smoking, taking more exercise and reducing alcohol consumption.

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