Good Nutrition Advice

For a healthy body and mind

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Are You Addicted to Sugar?

sugar addictionThe American Psychiatric Association has a manual entitled the Diagnostic and Statistical Manual of Mental Disorders and it suggests that the following list indicates the type of behaviours that could indicate an addiction.

Run through this list and look at your behaviour over the last year, when it comes to eating sugar and sugary foods.

• Tolerance.

• Withdrawal.

• The substance is often taken in larger amounts than intended.

• A persistent desire or unsuccessful efforts to cut down substance use.

• A great deal of time is spent in activities necessary to obtain the substance.

• Important activities are given up or reduced because of substance use.

• Substance use is continued despite knowledge of having a persistent or recurrent physical or psychological problem that is likely to have been caused or exacerbated by the substance.

21 day sugar detox

Keep Your Blood Sugar Balanced

keep your blood sugar levels balancedEat little and often.

To keep your blood sugar balanced and to avoid the dips (low blood sugar, hypoglycaemia) that will send you racing off to get a quick fix with a chocolate bar or a packet of biscuits, make sure that you are eating little and often.

My recommendation is have a good breakfast, lunch and dinner and also to include a mid-morning and a mid-afternoon snack. Don’t go longer than three hours without eating (this is especially vital for women) or your blood sugar levels will drop too low and your body will give you a craving for something sweet to rectify the drop quickly.

21 day sugar detox

Diabetes: Type I and Type II

diabetes-sugarType 1 diabetes is often diagnosed in childhood (although some people can be diagnosed later in life). It is classed as an auto-immune problem because the person’s own immune system kills the cells (beta-cells) in the pancreas that produce insulin.

This means that a type 1 diabetic needs to have insulin injections (or an insulin pump) for the rest of his or her life in order to survive.

Type 2 diabetes is often called middle-aged onset diabetes, because it develops later in life and is often associated with being overweight. In type 2 diabetes, the pancreas does produce insulin but the body stops responding to it and the person becomes insulin resistant. So the pancreas will try to produce more insulin to overcome this resistance. The first line of treatment in type 2 diabetes is insulin sensitising medication. But if the pancreas keeps having to overwork then the beta cells in the pancreas may fail and insulin injections or a pump will be required.

Having too much sugar in your diet can cause you to become insulin resistant.  Your insulin receptors do not open in response to insulin and the glucose from your blood is not moved into your cells.  This means you are not getting the energy you need from your food and also that you end up with high blood glucose (sugar).

21 day sugar detox

Sugar increases risk of heart disease

The Link Between Sugar and Heart Disease

21-day sugar detoxWe now know that fat does not cause heart disease. So where does the sugar connection come in?

It all comes down to insulin, the hormone released when your blood sugar rises. When you have a meal, insulin normally sends a signal to your liver not to release fats into your bloodstream because your body is dealing with fat from the meal.

However, if you are living on that roller coaster of blood sugar swings, too much insulin is being released too often and your liver then ignores the message about not releasing fats and releases triglycerides (stored fats) into your bloodstream.  These triglycerides are contained in VLDLs (very low density lipoproteins), which are usually rendered harmless by enzymes in your blood. But the enzymes at that moment are dealing with the fat from your food so the VLDLs can end up forming plaque on your artery walls.

In 2009, the American Heart Association published a scientific statement in their journal Circulation entitled ‘Dietary sugar intake and cardiovascular health’ in which they expressed concern that sugar and refined carbohydrates can increase triglycerides (a known risk factor for heart disease) while lowering levels of HDL (‘good’ cholesterol’).

21 day sugar detox

the effects of stress and inflammation on health

High Fat Diet Link to Breast Cancer

the effects of stress and inflammation on healthEating a lot of unhealthy fat as a teen could increase the risk of breast cancer in later life.

A study published in the journal Cancer Epidemiology, Biomarkers & Prevention looked at the link between diet in adolescence and breast cancer.

The researchers analysed the diets of 663 children, 301 of them were girls aged 8-10. They then carried out a follow-up study when the participants were between 25-29 years old. It was discovered that a higher intake of saturated (less beneficial) fat and lower intakes of mono and polyunsaturated (more beneficial) fats in adolescence was linked to a higher percentage dense breast volume linked to a raised risk of breast cancer.

If you are in your teens or have teenage children, it is worth paying attention to this study and make sure that you are enjoying plenty of healthy fats in your diet from nuts, seeds and oily fish.

nutritional advisor courses

Diet and Nutritional Advisor Course

Nutritional Advisor 800x219Are you interested in nutrition? Would you like to learn more? If so, this course is for you…

Working through 14 modules, you will develop a strong foundational understanding of nutrition in the human body. Over 14 units you will come to understand the main systems of the human body, and how what humans consume (in diet and supplements) combines with their activity level (exercise) and pathology (dietary disorders) to determine their overall health.

In this course you will explore the main systems of the human body, specifically looking at how nutrition is taken in and utilized to provide energy and build our bodies. You will learn about the various vitamins and minerals that humans need and how they work, while also exploring the impact of water and other nutrients on people. You will learn about metabolism, vegetarianism, fat storage and more. All of this works towards a final discussion on how to consult with future clients to help them understand the role that nutrition and activity level plays in their health, wellness and longevity. In short, you will learn how important a nutritionist can be in helping people to lead long, healthy lives.

This is a truly comprehensive and great course if you want to learn more so you can help yourself and others to eat better and be healthier.

Course Contents

  • Diet and Nutrition Introduction
  • Learning Outcomes
  • Course Outline

UNIT 1 Basic Anatomy and Physiology

  • Learning Outcomes
  • Circulatory System
  • Digestive System
  • Excretory System
  • Nervous System
  • Respiratory System
  • Working Together
  • Organization of Remaining Units
  • Getting the Most Out of this Course
  • Summary
  • Enhance Your Learning
  • Quiz

UNIT 2 The Digestive Process

  • Learning Outcomes
  • Understanding Digestion
  • The Organs of Digestion
  • Digestion and Nutrition
  • Summary
  • Enhance Your Learning
  • Quiz

UNIT 3 Human Nutrition and the Importance of Vitamins

  • Learning Outcomes
  • Vitamins and the Human Body
  • General Adaption Syndrome
  • Summary
  • Enhance Your Learning
  • Quiz

UNIT 4 Minerals and Water

  • Learning Outcomes
  • Minerals in the Body
  • The Role of Water in the Body
  • Summary
  • Enhance Your Learning
  • Quiz

UNIT 5 Carbohydrates, Proteins and Fats

  • Learning Outcomes
  • Carbohydrates
  • Protein
  • Fats
  • Summary
  • Enhance Your Learning
  • Quiz

UNIT 6 The Concepts of Healthy Eating and Weight Management

  • Learning Outcomes
  • Understanding Weight Gain
  • Risk Factors of Obesity
  • Losing Weight
  • Summary
  • Enhance Your Learning
  • Quiz

UNIT 7 – Tips for Compiling Eating Programmes

  • Learning Outcomes
  • Fat Storage
  • Encouraging Lifestyle Change
  • Tips for Client Consultation
  • Summary
  • Enhance Your Learning
  • Quiz

UNIT 8 Metabolism and Exercise

  • Learning Outcomes
  • The Characteristics of the Metabolism
  • Overview of the Six Nutrient Groups
  • The Five Food Groups
  • The Impact of Exercise
  • Summary
  • Enhance Your Learning
  • Quiz

UNIT 9 Allergies and Intolerances

  • Learning Outcomes
  • Food Allergies and Intolerances
  • Determining Intolerance through Elimination Diets
  • Summary
  • Enhance Your Learning
  • Quiz

UNIT 10 The Yeast Menace

  • Learning Outcomes
  • Yeast and the Human Body
  • Treating Yeast Issues
  • Summary
  • Enhance Your Learning
  • Quiz

UNIT 11 Food Combining and Supplements

  • Learning Outcomes
  • The Value of Fruit in the Human Diet
  • Food Combining
  • Summary
  • Enhance Your Learning
  • Quiz

UNIT 12 Food Cravings

  • Learning Outcomes
  • The Biology and Psychology of Food Cravings
  • What People Crave
  • Reducing Food Cravings
  • Summary
  • Enhance Your Learning
  • Quiz

UNIT 13 Disease States

  • Learning Outcomes
  • Arthritis and Nutrition
  • Dietary Concerns of Asthma
  • Heart Disease and Nutrition
  • Diabetes and the Human Diet
  • The Role of Nutrition in Recovering from a Cold
  • Summary
  • Enhance Your Learning
  • Quiz

UNIT 14 Consulting with Vegetarians

  • Learning Outcomes
  • Understanding Vegetarianism
  • Nutritional Considerations for the Vegetarian
  • Summary
  • Enhance Your Learning
  • Quiz
  • Assessment

Nutritional Advisor 800x219

Orange Infused Quinoa Salad

Orange Infused Quinoa Salad

Sara Borg.

This orange infused quinoa salad has got to be one of my favourite salads.

Quinoa is great not only because of all it’s health benefits, but it’s also a versatile grain, which can be used in both hot and cold dishes, as well as sweet and savoury. It is naturally gluten free, packed with protein and one of the few plant foods around to contain all the essential amino acids.

This is a great recipe while the weather is beginning to warm up again, think summer BBQs and some exciting new salads to surprise your guests with this year… I’ve got plenty more in store for you!

Ingredients
1 cup mixed quinoa (rinsed thoroughly)
Juice from 1 orange
1 1/2 cups water

Bring to a boil and simmer until the quinoa absorbs all the liquid.

1 small cucumber, chopped finely
1 red & green pepper, chopped & partially boiled (if desired)
2 carrots, chopped
4 spring onions, chopped finely
2 tbsp currants/raisins
2 tbsp walnuts & 2 tbsp peanuts, chopped
Zest of 1 orange & lime

For the dressing: 
3 tbsp olive oil
Juice of 1/2 lemon
Juice of 1/2 lime
2 tsp dijon mustard
1 tbsp balsamic vinegar
1 small garlic clove, crushed
Bunch chopped coriander leaves, chopped finely
Salt & pepper to taste

1. Once quinoa has cooked and cooled add all the ingredients and mix thoroughly in a large bowl.
2. Top with the dressing, making sure the quinoa is coated evenly.
Can be stored in the fridge for up to 4 days.


 

Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

Time to Ban Salty Junk Food

Time to Ban Salty Junk Food?

Is it time to ban salty junk food?

As much as 75% of salt consumed in the UK is from restaurants and processed foods, while only 15% is added at the table. Excess salt intake is linked with an increased risk of heart disease, including strokes. This is why a recent study published in BMJ Open is calling for salty foods to be banned, or at least more strongly regulated across Europe and in the UK.

The British Government initially made great progress with salt reduction campaigns, but the study’s author, Professor Francesco Cappuccio believes that progress has stalled and that there is still much more to be done. The scientists carried out a study in Italy involving almost 4,000 participants. Sodium was measured in urine to work out salt consumption. They found that those who had lower skilled jobs had 6.5% more salt in their urine than those in higher paid jobs.

It’s advised that you eat no more than 6g of salt per day – the quantity is much less for children. 5g of additional salt per day is linked to a 24% increased risk of stroke. Serious stuff. I say this so often, but only because it’s true; you are better off preparing food at home where you are in control of the amount of salt, sugar and fat that you put in your food.

It may be time to ban salty junk food…

References:

Call for government to curb the production and sale of cheap salty junk food

Geographic and socioeconomic variation of sodium and potassium intake in Italy: results from the MINISAL-GIRCSI programme


Fiona WilkinsonAbout Fiona

I am a Nutrition and Behavioural Psychologist with an MSc in Clinical Nutrition and a PhD in Mental Health. I specialise in long-term weight loss, disordered eating and binge eating. I run both online and in-person programmes to help you with any weight or eating issues you may have picked up over the years. We’re all different and have different needs so I work very much with you as an individual and together we’ll work out a programme to fit you.

Healthy Weight Loss

Read more about me here…

 

beetroot hummus

Beetroot Hummus

Sara Borg.

This beetroot hummus is full of bursting goodness — not to mention that gorgeous purple colour too!

Perfect healthy dip option for those planning a picnic this weekend. This will definitely wow your guests!
Delicious served with carrot or celery sticks.

Ingredients:
2 beetroots, chopped & boiled
2 tbsp Tahini
6 tbsp olive oil
2 cans chickpeas, drained
1 tsp ground cumin
Juice of 2 lemons
4 garlic cloves
(You can half this recipe if less is needed)

Simply blend all the ingredients together in a high speed blender until well combined, if you don’t have one you can find the best food blenders on sale in many sites online.


 

Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

good nutrition advice

High Fibre Diet Linked to Heart Healthy Fats

Fiona Wilkinson.

A healthy diet full of fruit and vegetables, such as the Mediterranean diet, is associated with an increase in healthy fats. Researchers found high fibre diet linked to heart healthy fats…

These fats can reduce the risk of a number of diseases. A study published in the journal Gut looked at 153 adults; 51 omnivores, 51 vegetarians and 51 vegans. They measured their levels of gut bacteria and a number of metabolites in urine. 88% of vegans, 65% of vegetarians and 30% of omnivores followed a diet that is close to the Mediterranean diet. Higher levels of short chain fatty acids which are really beneficial for health, were found in the vegans and vegetarians. Levels of short chain fatty acids were linked to the quantity of fruit, vegetables, legumes and fibre eaten on a regular basis. The vegetarians and vegans also had lower levels of a compound linked to heart disease (trimethylamine oxide or TMAO).

It is great to hear even more positive news about the Mediterranean diet. To make your diet more Mediterranean make sure you are eating plenty of wholegrains, fruit, vegetables, nuts, seeds, fish and plant oils. Keep processed meat and red meat to a minimum.

Some Fruits and Vegetables Could be Better than Others

And if you are working on managing your weight, it’s worth knowing that certain fruit and vegetables could be better for weight loss than others. A study published in journal PLOS Medicine analysed data from over 133,000 men and women, most of who worked in healthcare. The research was a partnership between Harvard T.H. Chan School of Public Health and Brigham & Women’s Hospital in Boston. The study took place over 24 years with the participants being monitored every 4 years and the scientists monitored the frequency of around 70 food items.

Eating an extra portion of fruit daily led to weight loss of 0.24kg (0.53lb) and eating an extra portion of vegetables daily led to 0.11kg (0.25lb).

According to this paper, vegetables associated with weight loss were cruciferous vegetables such as broccoli, Brussels sprouts and cauliflower. Fruits associated with weight loss included berries, apples and pears which lead to greater weight loss compared with vegetables.

References:

High-level adherence to a Mediterranean diet beneficially impacts the gut microbiota and associated metabolome

Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies


Fiona WilkinsonAbout Fiona

I am a Nutrition and Behavioural Psychologist with an MSc in Clinical Nutrition and a PhD in Mental Health. I specialise in long-term weight loss, disordered eating and binge eating. I run both online and in-person programmes to help you with any weight or eating issues you may have picked up over the years. We’re all different and have different needs so I work very much with you as an individual and together we’ll work out a programme to fit you.

Healthy Weight Loss

Read more about me here…

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