Good Nutrition Advice

For a healthy body and mind

Category: Fruit and Vegetables (Page 1 of 3)

good nutrition advice

Mediterranean Diet Cuts Heart Disease Risk in Half

Longest study yet of how the Mediterranean diet affects the risk of heart disease.
People who follow a Mediterranean diet are 47% less likely to develop heart disease over a 10-year period, a new study finds.

Although there is no set Mediterranean diet, it usually includes plenty of whole grains, fresh fruits, vegetables, nuts, fish, olive oil, beans and even a little red wine.

The Mediterranean diet has already been linked to a whole range of healthy outcomes, including lower blood pressure and cholesterol, weight loss and lower risk of diabetes.

Mediterranean Diet Cuts Heart Disease Risk

The Greek study is the first follow heart disease risk for this type of diet over 10 years. Ekavi Georgousopoulou, one of the study’s authors, said:

“Our study shows that the Mediterranean diet is a beneficial intervention for all types of people–in both genders, in all age groups, and in both healthy people and those with health conditions,

It also reveals that the Mediterranean diet has direct benefits for heart health, in addition to its indirect benefits in managing diabetes, hypertension and inflammation.”

Benefits of a Mediterranean diet

The study followed 2,500 Greek adults aged between 18 and 89 between 2001 and 2012. Everyone was asked to record their dietary and lifestyle habits at the start of the study, five years in, and at the end.

In the 10 years of the study, 20% of men and 12% of women developed or died from heart disease. Heart disease includes things like strokes, heart attacks and other related diseases.

The researchers then graded people’s diets, depending on how truly ‘Mediterranean’ they were.

They found that people in the top third, who followed the Mediterranean diet relatively closely, had a 47% reduced risk of heart disease in comparison to the bottom third.

The researchers accounted for many other factors which might have been influential, like smoking, body mass index, family history and so on.

Although Greece could hardly be a more Mediterranean country, its people have shifted towards a more Western diet in the last forty years.

Georgousopoulou said:

“Because the Mediterranean diet is based on food groups that are quite common or easy to find, people around the world could easily adopt this dietary pattern and help protect themselves against heart disease with very little cost,”

Georgousopoulou conducted the study with Professor Demosthenes B. Panagiotakos of Harokopio University. It was presented at the American College of Cardiology’s 64th Annual Scientific Session in San Diego.

courgette_spaghetti

How to Make Courgette Spaghetti

So, last week — and I really can’t imagine why it’s taken me so long — I finally got around to learning how to make courgette spaghetti and buying a spiralizer.

A what, I hear you ask? You know, one of those contraptions for shredding courgettes so you can eat raw vegetables and pretend you’re eating spaghetti.

I can hear you all sniggering now… But not so fast! I have to tell you it is the best thing I’ve done since I spent ridiculous amounts of money of that whizzy juicer that’s now lurking in the loft. Seriously, I have been having lots of fun. And I’ve discovered a whole new world of ‘spiralizing’.

My all-time favourite has to be spiralized courgette with a spoon of pesto, some baby tomatoes and a handful of pistachios. BUT chuck in a few M&S oriental chilli and lime prawns and you’d have a hard time finding a better dish in any Michelin starred restaurant. OK, maybe I’m exaggerating a little — but not much.

Courgette spaghettiThese are a few of my favourites so far:

Puttanesca;
Avocado, Feta and Spinach and
Turkey Meatballs.

Actually, what I have found is you can use any of your favourite pasta sauces or any combination you fancy.

I’m off to try asparagus and mozzarella, with an egg, a squeeze of lemon and lots of parmesan…

Bon appetit!

 

Dates, Minerals and Amino Acids

Dates, minerals and amino acids

Dates, minerals and amino acids

It’s a shame that dates are one of those foods that are only thought about at Christmas.

Dates contain at least 15 minerals including calcium, selenium, sulphur, iron, potassium, phosphorous, manganese, copper, and magnesium. They also contain 23 types of amino acids, some of which are not present in other fruits.

The natural fibre, including pectin, in dates helps to control high cholesterol. However, they do contain a high percentage of natural fruit sugar, so eat them in moderation when you are aiming to lose weight, but they may help to satisfy a sugar craving and are much better than going for the chocolate bar or biscuits.

And combine them with a protein like nuts to slow down the release of the sugar from the dates, lowering the Glycaemic Index.

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.

Or if you don’t have any particular health issues, perhaps you’d prefer one of my off-the-shelf  Health Programmes? Choose from Colon Cleanse, Detox Programme, Ultimate Cleanse or my comprehensive Supplement Programme. All packages include a full consultation.

Thank you for reading!

Fiona

 

Antioxidants Reduce Serious Health Risk

Antioxidants reduce serious health risk

Antioxidants reduce serious health risk

There has previously been some controversy about the benefits of taking regular antioxidant supplements to protect the body from cancer-causing free radical damage.

Now, however, a study has followed a very large pool of 23,943 people over an average of 11 years and has evaluated the association of vitamin and mineral supplementation with cancer, cardiovascular, and all-cause mortality.

In-depth questionnaires were employed in order to produce accurate results, and factors such as smoking and BMI (body mass index) were taken into consideration.

It was found that people who were using antioxidant supplements had a significantly reduced risk of cancer mortality and all-cause mortality in comparison to people who never used antioxidants.

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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Osteoporosis is Preventable

Osteoporosis is preventable

Osteoporosis is preventable

We all need to be aware that osteoporosis is a preventable illness affecting many women — one in two women over the age of 50 in the UK and one in five men are sufferers.

Public awareness and understanding of the problem, however, remains woefully limited. Osteoporosis is not just a matter of brittle bones — it can kill. In fact it kills more women than ovarian, cervical and uterine cancers combined.

But the risk of developing osteoporosis can be minimised by taking action sooner rather than later.

The biggest concern is the next generation of girls, whom many will not even reach their peak bone density by the age of 25 to 30 because of lifestyle factors such as smoking, lack of exercise, poor diet and dieting due to media pressure to be stick thin.

There are a number of tests available that are extremely useful, giving you invaluable insights into understanding what is going on in your body at the moment and can tell you what vitamin and mineral deficiencies you may have and how rapidly you are losing bone density.

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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Eating Bananas Cuts Stroke Risk

Eating bananas cuts stroke risk

Eating bananas cuts stroke risk

Good news if you are post-menopausal. New research has found that potassium-rich foods such as bananas may cut the risk of having a stroke by as much as a quarter.

This was a large-scale study conducted for around 11 years, involving 90,137 post-menopausal women, aged 50-79. All women were stroke-free at the start of the study and their average potassium intake was 2,611mg per day.

The World Health Organisation recommends women consume at least 3,510mg potassium per day, and only 16.6% of the women studied met or exceeded that amount.

The study, published in the American Heart Association Journal, found that the women who ate the most dietary potassium were 12% less likely to suffer strokes in general and 16% less
likely to suffer an ischaemic stroke (where blood to the brain is cut off) than women who ate
the least.

In addition, the women who ate the most potassium were 10% less likely to die prematurely than those who ate the least.

In addition to bananas, other potassium-rich foods include white beans, sweet potatoes, dark
green leafy vegetables and salmon.

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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Eating Greens Stops Cravings

eating greens stops cravings

Eating greens stops cravings

Not only are green vegetables a nutritional powerhouse but now research has found that they can actually aid weight loss by stopping cravings for sweets and fast foods. 

There are green leaf membranes in green vegetables called thylakoids and scientists at Lund University in Sweden found that an extract of these membranes reduces food cravings by 95% and boosts weight loss by 43%.

The three month study involved 38 overweight women who all craved ‘unhealthy’ foods. Half were given a thylakoid drink before breakfast and the other half a placebo. Both groups were instructed to eat a balanced, three-meal-a-day diet, and not try any other weight loss method during that period.

The control group lost an average of 3.5kg, and the thylakoid group, 5kg.  However, the thylakoid group found it easier to stick to three meals a day and didn’t experience any cravings.

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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Cinnamon and Parkinson’s Disease

Cinnamon and Parkinson's Disease

Cinnamon and Parkinson’s Disease

Could cinnamon help halt Parkinson’s Disease?

The spice cinnamon has been shown to reduce fasting blood glucose, making it a contender in the fight against diabetes.

Now a study has shown that a chemical, converted from the spice by the liver, could be used to treat neural disorders such as Parkinson’s disease. This chemical when it enters the brain stops the loss of the proteins that help protect cells. In addition, it protects neurons and improves motor functions.

Researchers commented in the Journal of Neuroimmune Pharmacology that this could be one of the safest approaches to halt disease progression in Parkinson’s patients.

While one in six patients are diagnosed before age 50, Parkinson’s is generally considered a disease that targets older adults, affecting one of every 100 persons over the age of 60.

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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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

Four Lifestyle Changes for a Longer Life

Four lifestyle changes for a longer life

Four lifestyle changes for a longer life

A large, multi-centre study led by Johns Hopkins researchers has found a significant link between lifestyle factors and heart health. 

People who adopt them are 80 per cent less likely to die from any cause over the next eight years compared to people who don’t follow any of them.

There are no surprises in the four lifestyle choices: not smoking, regular exercise, eating a Mediterranean-style diet, and keeping a normal weight.

However, just a tiny two per cent of the 6,200 people reviewed were following all four of these choices.

The most damaging is smoking, and even smokers who adopted two of the other three healthy choices still died sooner than non-smokers who did no exercise and were overweight.

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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