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Clean Eating - the dirty truth

30/1/2017

Some of you may have seen the BBC Horizon's 'Clean Eating - the Dirty Truth' programme, in which Dr Giles Yeo (science hero of mine) took a scientific look at the Clean Eating trend.

It really does sadden me to see that what started off as a well-meaning way to eat healthily has been hi-jacked by internet 'health gurus', beautiful looking instagrammers and health experts with half-baked theories based on dodgy pseudo-science.

This article by fellow Nutritional Therapist Ciara Wright sums it up nicely, and recommends that a well-balanced diet which includes all food groups (particularly vegetables and quality protein), but is low on processed and refined foods is by far the best way to keep in tip top health. I couldn't agree more...

http://www.thejournal.ie/readme/the-dirty-truth-behind-clean-eating-trends-3203130-Jan2017/

Preventing Heart Disease

5/12/2016

If you have 45 mins to spare, and/or are interested in looking after your heart, please do watch this fascinating video of Mark Hyman interviewing Dr Aseem Malholtra.

Dr Malholtra, cardiologist and passionate advocate of preventing heart disease through diet and lifestyle, first came on to my radar 3 years ago with his BMJ editorial on rethinking saturated fat and cardiovascular disease risk and his work with the Action-on-Sugar – I remember posting at the time ‘wow, here is a bona-fida NHS cardiologist talking about the importance of diet and lifestyle over drugs – halleluiah!!’.The obsession with low fat diet and lowering cholesterol levels through lipid lowering drugs such as statins has caused the real risk factors for cardiovascular disease, namely high sugar / processed food intake, inflammation and pre-diabetes / insulin resistance to be all but forgotten. Fortunately, the tide is now turning…

Boosting Immunity

2/11/2016

Whether you are recovering from a nasty bout of flu, tonsillitis or stomach bug, or are prone to constant coughs, colds and other infections, these tips will help get your immune system in tip top form to help ward off all those horrible bugs.

Depression: It’s not all in your head.

22/9/2016

1 in 4 people in the UK will experience a mental health problem each year with anxiety and depression being the most common. Conventional treatment usually involves anti-depressant / anti-anxiety drugs for which there is growing evidence that they are not as effective as first thought.

This article by Dr Kelly Brogan explores the idea that depression and associated mental health issues isn't so much to do with a chemical imbalance in the brain, but linked to specific nutrient deficiencies / poor diet choices, digestive dysfunction, blood sugar imbalance and chronic inflammation.

This is something that I wholeheartedly agree with, having seen first-hand how simple dietary changes to address nutrient deficiencies and support blood sugar balance and digestive health can make a huge difference to my clients health and wellbeing - both physical and mentally.

http://m.greenmedinfo.com/blog/depression-it-s-not-all-your-head

Personalised Nutrition - latest research

29/2/2016

Ever wondered why certain foods make you feel drowsy and lethargic but have not effect on others? or that just looking at a chocolate biscuit may make you put on pounds whilst your best friend can eat a whole plateful with no ill effects? Exciting new research may have the answer….

The Low-down on red and processed meats and cancer

3/11/2015

Meat, particularly processed meats, were a hot topic last week with headlines screaming “Cancer Danger in Bacon – Eating processed meat is as bad as smoking” [Daily Express, 27 October 2015], whilst meat producers, butchers and Paleo diet enthusiasts were up in arms, making accusations of scaremongering and contradicting that there was no evidence that red and processed meat gave you cancer. So what brought this all on? Is eating meat really as bad as smoking??

Non-dairy Alternatives Taste Test

19/10/2015

Following on from my last post about dairy alternatives and other calcium rich foods, we know that oat, almond, coconut, soy and rice milks make great alternatives to cow's milk, but which are best for tea, coffee or cereals?

Non-dairy alternatives

25/9/2015

For those of you unfortunate enough to suffer from with lactose intolerance or cow’s milk sensitivities or have been recommended to avoid dairy products, it’s important to ensure you are still getting enough calcium in your diet to help keep your bones healthy.

Non-cows' milk alternatives include:

Sardines, herring and whitebait (ie small fish that are often eaten with the bones still in)
Sesame seeds
Green leafy vegetables, especially watercress.
Oat, almond, coconut (KoKo), soy and rice milks and associated products – just make sure they are unsweetened, non-flavoured and are fortified with calcium.
Goats’ and sheeps’ milk and associated products
Lactose-free milks, such as LactoFree

And if you are missing cheese, but don’t like the taste of the usual pungent and smelly goat’s cheese varieties. Why not try:

Traditional Greek feta (check the label to make sure they are not made with cow’s milk)
Hard cheeses such as Manchego cheese (a cheese from Spain made of sheep milk) and Bonnet (an Ayrshire cheese made from goats milk).
and blue cheeses like Lanark Blue.

These are available from all good cheesemongers or the cheese counter in larger supermarkets.

NB if you have an actual milk allergy, ie are allergic to casein (milk protein), you will need to avoid lactose-free milk and goats and sheep’s milk too.

Chocolate and heart health

16/6/2015

Researchers at the University of Aberdeen have found that a moderate consumption of chocolate (<1 bar/day) is linked to a reduction in risk of heart disease and stroke. These findings, published in the British Medical Journal's Heart Journal, were based on data from the EPIC-Norfolk study (a large observational cohort study which has investigated the impact of diet on the long-term health of 25,000 men and women in Norfolk, UK), as well as a systematic review of other large studies that have also looked at the association between chocolate and cardiovascular disease risk. Those that ate a moderate consumption of chocolate, compared to those who ate no chocolate, had a 23% reduction in stroke risk and a 12% reduction in heart disease risk.

However, before you reach for your bar of Cadburys milk chocolate, the researchers warned that this did not prove that chocolate makes you healthier, due to the observational nature of the study. The majority of chocolate bars available in shops contain very little cocoa (the raw product from which chocolate is made and which is rich in health-boosting anti-oxidants and flavonoids), and huge amounts of refined sugars and fats (which are linked to weight-gain, obesity, diabetes and cardiovascular disease).

Therefore if you want your chocolate fix, choose a quality dark chocolate that has at least 70% cocoa – good brands include: Green & Blacks, Booja Booja, IQ Chocolate and Montezuma. Also, for a real healthy treat try out some raw chocolate - great brands include: Ombar, Ocelot and Lovechock raw chocolate nibs. These are available at most good healthfood shops such as Real Foods and D. Atkinson Herbalist / Napiers the Herbalist, and larger supermarkets.

Nutritional support for Hay Fever

26/5/2015

Although it may not seem like it at the moment, summer is just around the corner. However for some, this also marks the start of that persistent sniffing, sneezing and wheezing that is hayfever. Hay fever is one of the most common allergies in UK, estimated to affect 12 million people, 15 to 25% in the population as a whole. Hay fever, also known as allergic rhinitis, is an allergic response to pollen or mould that affects the mucous membranes of the nose, eyes and air passages, causing these areas to feel irritated and inflamed. In allergic individuals, the immune system (which helps protect the body by seeking out and destroying invading bacteria and other unwanted substances) cannot tell the difference between threatening (disease-causing bacteria and other pathogens) and benign substances (such as pollen). As a result, the immune system over reacts to the presence of innocuous particles, such as pollen, which triggers the release of a naturally occurring substance called histamine and other inflammatory compounds in the area where the irritant entered the body. In the case of hay fever, this is the nose, throat or eyes.

Before you reach for the over-the-counter antihistamines and sprays, why not try some including some of these foods and nutrients in your diet which are known to support a healthy immune system and may help reduce hay fever symptoms.

Antioxidants such as beta-carotene and vitamins C and E, and other immune boosting minerals such as zinc and selenium, play an important role in supporting a healthy immune system. Not only do they help the body fight off winter colds and flu, but can also help to reduce allergy symptoms. Antioxidant rich foods include bright red, orange, yellow and dark green vegetables and fruit, and nuts and seeds.

Vitamin C (found in red peppers, kale, berries and oranges), together with the flavonoid quercitin (green leafy vegetables, dark red berries, apples and onions), are also powerful natural antihistamines which inhibit the release of histamine. Quercitin can also reduce inflammation by blocking the release of pro-inflammatory prostaglandins.

Omega 3 fatty acids (in oily fish, fish oils and flaxseed) have anti-inflammatory properties and may help to reduce inflammatory symptoms.

Probiotic bacteria play an important role in regulating the immune system. They have been shown to reduce allergic reactions and prevent allergies including hay fever.

Vitamin D plays an important role in maintaining a healthy immune system. Therefore it is important to ensure the body isn’t deficient in vitamin D, which given that the main source of vitamin D is sunlight, is extremely common in the UK population.

Bromelain (found in pineapple and nuts) is useful for boosting the anti-inflammatory prostaglandins, and has been shown to reduce allergy symptoms and inflammation, though it may be better in supplement form as these foods are common allergens.

For best results take up to 3 months before the onset of the hay-fever period, though it is never too late to start!

It is also a good idea to reduce your exposure with pollen and other allergens. There are several natural ways you can do this:

In the summer stay inside between 5pm and 7pm, when pollen counts are usually high. Keep windows and doors closed, especially at these times and when sleeping. Use an air ioniser when possible (at home, work, and in the car) to remove pollen and other allergens from the air.
Wear sunglasses when you are out and about to stop pollen from getting in your eyes.
Put a dab of Vaseline or use a pollen barrier spray up your nose, to trap pollen and stop it getting up your nose.
Have a shower and wash your hair to remove any pollen when you come home.
Dust and vacuum your home regularly, to minimise the presence of pollen and dust.
Be aware of the Pollen count (usually broadcast along with the weather), and avoid areas of high pollen concentration, eg long grass, lawn mowings, and trees if allergic to these.

Tips to avoid overindulging this Christmas – and what to do if you do!

11/12/2014

The festive season is upon us once more, full of Christmas parties, tempting treats, plentiful booze and Christmas dinners to help trip up all our good intentions to be healthy.
How do you let your hair down without ending up feeling like a big bloated ball of regret by New Year?
While the only sure-fire way to prevent a hangover, weight gain and/or digestive discomfort is to drink in moderation and eat healthily, these tips will help to combat overindulgence:

Hydrate - If you plan on celebrating the festive season with a drink or two, make sure to alternate glasses of your chosen alcohol with water. Not only will it keep you hydrated and more full, but it may also save you some unnecessary embarrassment!

Eat slowly and mindfully – take time enjoy what you are eating, that way you are more likely to sense when you are full and not end up as stuffed as the turkey.

Exercise portion control: Just by reducing how much we put on our plates can help reduce how much we eat. Use smaller sized dinner plates and bowls for your meals – this will trick your mind to thinking you are eating more. Also, practice saying “…thanks, that was delicious but I'll pass on seconds…”

Keep moving - No matter how many parties are on make sure to exercise regularly or at least go for a walk every day. As well as being a great hangover cure, it helps counter any extra calories and also helps digestive function. Why not start a new Christmas tradition of a brisk hour’s walk after breakfast on Christmas Day?

Fuel up early in the day – Make sure you have a good breakfast that includes quality protein (such as eggs) and wholegrain carbohydrates, such as porridge or museli. A healthy breakfast can help keep hunger at bay, which makes us less likely to overeat and give in to sugar cravings.

Similarly, don’t skip lunch if you going out for a big meal later. Although this sounds like a good idea to help not eat too much, you are actually more likely to eat more because you are hungry. Not to mention the mid-afternoon energy dips and general irritability you’ll feel due to blood sugar lows.

Eat supper or at least a big, healthy, snack before going out - Parties can be full of unhealthy snacks and drinks. Going to a party on a full stomach leaves you less likely to give in to these temptations, and more importantly line your stomach to help avoid that hangover / unnecessary embarrassment.

When you get home, drink a pint or so of water before you go to sleep. Keep a glass of water by the bed to sip if you wake up during the night. This will help to keep you hydrated.

If you have found you have overindulged…

If you do get that bloated, nauseous ‘no more turkey’ feeling that often follows on boxing day, it probably means that your gut has gone on strike due to being inundated with a tidal wave of booze and rich, sweet and fatty foods! So to help it get working properly again, try a tablespoon of apple cider vinegar in ½ glass of water or a herbal tonic (such as Napiers Best British Bitters, available from Napiers Shop or www.deeatkinson.net ) before eating to help nurture it back to life. A digestive enzyme supplement can also help.

On the morning after the night before, make sure you have a good breakfast – watered down orange juice, eggs and wholemeal toast is a great breakfast for helping to keep a hangover at bay.

Also, eating light, nutritious foods, such as broths and clear soups (try my chicken and noodle soup – an absolute winner on the comfort / morning after stakes) that are easy for a fragile stomach to digest as well as being good sources of vitamins and minerals, which can help top-up depleted nutrient resources.

Chicken noodle soup

4/12/2014

The ultimate comfort food! Whether you are full of cold, been struck down by a nasty stomach bug or just have over done it the night before, this delicious and nutritious, nurturing soup is quick and easy to make and is full of nutrients, herbs and spices that boost your immune system, help reduce inflammation and help soothe irritated stomachs.

Serves 4-6

Ingredients

1.8L chicken or vegetable stock (or Miso soup mix)
2 boneless, skinless chicken breasts or thighs
2 tsp chopped fresh root ginger
2 garlic clove, finely chopped
100g rice or wheat noodles
Small tin of sweetcorn
6 mushrooms, thinly sliced
4 spring onions, shredded
½ small courgette, thinly sliced
Handful of thinly shredded cabbage
2 tsp soy sauce, plus extra for serving
Pinch of chilli flakes (optional)
Chopped parsley or coriander leaves, to serve

Pour the stock into a pan and add the chicken, ginger and garlic. Bring to the boil, then reduce the heat, partly cover and simmer for 20 mins, until the chicken is tender. Remove the chicken to a board and shred into bite-size pieces using a couple of forks.
Return the chicken to the stock with the noodles, corn, mushrooms, courgettes, cabbage, half the spring onions, chilli flakes (optional) and the soy sauce. Simmer for 3-4 mins until the noodles are tender. Ladle into bowls and scatter over the remaining spring onions and herbs. Serve with extra soy sauce for sprinkling.

Pumpkins! In season now (October to December)

30/10/2014

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What with Halloween fast approaching, spare a thought for the pumpkin that you are busy carving into some scary creation. This is one super vegetable that deserves more, so instead of throwing all that orange flesh and seeds in the bin, why not make something delicious, nutritious and warming.

Pumpkins, together with butternut, spaghetti and acorn squash, are varieties of winter squash. They have hard inedible outer skins, with soft orange flesh inside which is mildly sweet in flavour and a seed containing hollow in the middle.

They are excellent source of carotenoids such as beta-carotene and lutein (which is what makes pumpkins their orange colour - the richer the colour, the richer the concentration). These are phyto-nutrients that help protect against free-radical damage and are important for skin, heart and eye health as well as offering protection against many cancers and type II diabetes. They are also full of many of the B vitamins and vitamin C, potassium and dietary fibre.

Pumpkin seeds

Pumpkin seeds are also highly nutritious, they are fantastic sources of a wide variety of essential fatty acids, vitamins (vitamin A and B vitamins) and minerals (especially zinc, magnesium and iron), all of which contribute to immunity, heart health and bone health. They also contain phytosterols which are responsible for lowering harmful LDL cholesterol levels and play an important role in prostate health. And that’s not all, they also have been shown to have anti-inflammatory, anti-oxidant and anti-viral properties. No wonder I make sure my husband and I have a handful of these wonder seeds every day!

Pumpkins can be bought from your local greengrocer or supermarket especially at this time of year – look out for other varieties as well as the usual Halloween carving pumpkins as these will have more flesh inside. Whilst pumpkin seeds can be bought in packets from health food shops and larger supermarkets. Or you can prepare your own by washing those collected from the pumpkin and leaving them out to dry in a warm place for a few days. Or try roasting them – see recipe below. Store seeds in an airtight glass jar in a cool place.

Preparing and cooking

If the main aim is to produce a Halloween pumpkin, you can remove the insides to carve the pumpkin by slicing off the top and using a large spoon to dig out the flesh and seeds.

However, if your aim is to cook the pumpkin rather than carve it, then chop it into quarters and cut out the seeds and then the flesh.

Cut the flesh into small cubes and steam or boil in a little water for about 10 minutes until tender, though be careful not to overcook it or it will be really watery. However, my favourite way of cooking pumpkin (and butternut squash etc) is to roast it, this gives it a lovely rich and smoky flavour. Place the large (5cm) pumpkin cubes on a baking tray and drizzle over some olive oil and season with salt and pepper and some herbs (sage, thyme, rosemary and /or mixed herbs are great), then cook in an oven at 180 C for about 30 mins, until soft.

Whichever way you decide, you can then either have it as is (seasoned with salt and pepper and a little bit of good quality olive oil or butter), added to your favourite vegetable soup, risottos, or pasta/rice dishes, mashed with a bit of milk and butter (either on it’s own or with mashed potatoes – a great trick to get more veg into vege-phobic kids!), or pureed to use as a weaning food for babies (just like butternut squash).

Recipes:

Roasted pumpkin and tomato soup – Serves 4.

Ingredients

1 ½ lb pumpkin (or winter squash)
1 lb tomatoes (ripe, quartered)
6 cloves garlic
1 sprig fresh rosemary
2 sprigs thyme
1 red onion (peeled and cut into 8 wedges)
4 tablespoons olive oil
2 pints vegetable or chicken stock

Method

Prepare the pumpkin by removing skin and seeds, and chopping the flesh into large (5cm) cubes.
Put all ingredients except the stock into a large roasting tin and turn with your hands to coat everything in the oil. Roast uncovered at 200 C/Gas 7 for 35 - 40 minutes until everything is very tender.
Discard the herb stalks and the garlic skins. Put the rest into a large pan with the stock.
Use a hand blender to blitz the soup and then bring to the boil and simmer gently for a further 10 minutes.
Serve with a dollop of cream fraiche and season to taste.

Roasted pumpkin seeds:

These are a great healthy alternative to sugary and fatty snacks.

1. Wash seeds in a colander under running water to remove as much of the pulp as possible, and dry using kitchen paper towels.

2. Put seeds in a large bowl and coat with a couple of glugs of olive oil, season with salt and pepper and whatever herbs and spices etc take your fancy (good ones are: chilli flakes, rosemary, fennel seeds, cumin seeds, soy sauce).

3. Spread the coated seeds on a large baking tray (use baking parchment to avoid sticking) and bake in the oven at 180 C for about 10 minutes or until golden brown.

4. Store in an air-tight glass jar in a cool place.

For more pumpkin tips and recipes, visit:

http://vegbox-recipes.co.uk/ingredients/pumpkin.php

www.pumpkinlicious.com/how-to-cook-pumpkin

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Cauliflower - in season now (usually available all year round)

28/9/2014

Cauliflowers are the unsung heroes of the cruciferous vegetable family, often overshadowed by their more glamourous cousin broccoli. However, they deserve a special place in our diets as they are full of a huge array of vitamins, minerals and antioxidants, particularly vitamins C, K and A (beta-carotene), B vitamins, magnesium and phosphorous, as well as other specific phytonutrients such as indole-3-carbinol – an anti-inflammatory compound, and sulforaphane which has anti-cancer properties and has been shown to significantly improve blood pressure and kidney function. All these nutrients help to boost heart and brain health, as well as supporting the immune, detoxification and digestive systems.

Adding to cauliflower's appeal is its extreme versatility. You can eat it raw – as a crudité with dips, in smoothies or added to salads, or use it in your cooking – steamed, roasted or added to soups. Cauliflower can even be seasoned and mashed for a healthier version of "mashed potatoes."

Buying: When choosing a cauliflower look for one that is firm, with no yellow or brown spots, and preferably still with some green leaves at the base – this usually shows how fresh it is.

Storage: In a paper bag in the fridge a whole cauliflower should keep satisfactorily for a week. Keep upside down to prevent condensation forming on top of the curds.

Cooking: Cauliflower florets are the part of the plant that most people eat. However, the stem and leaves are edible too and are especially good for adding to soup and stocks. To prepare, remove any outer leaves and rinse under the tap. Cut off the florets at the base where they meet the stem, you can cut them smaller if required.

To cook, these florets can be steamed for 4-5 minutes – try not to overcook them, as the longer you cook them the spongier and smellier they become, not to mention allowing all those wonderful nutrients to leach out. Or try some of these recipes:

Cauliflower Soup (serves 4)

Cauliflower (1 head)
1 large onion
1 tblsp olive oil
1 teaspoon turmeric
1 ½ teaspoons ground coriander
½ teaspoon ground cumin
1.5 litres chicken or vegetable stock (hot)

Chop the onion roughly and break the cauliflower into florets.
Heat 1 tblsp olive oil in a large heavy-based pan over a lowish heat and add the onion and cauliflower, allowing them to soften for a minute or two.
Add the turmeric, ground coriander and cumin and stir, cooking for a further minute or two.
Pour in the hot stock and allow to simmer for 45 minutes.
Blitz with a stick blender or food processor.

Chickpea and Cauliflower Curry (Serves 4)

2 tblsp coconut oil or mild (not extra virgin) olive oil
3 tblsp medium curry paste
2 large onions,
½ cauliflower, broken into small florets
240g canned chickpeas, rinsed and drained
400ml hot vegetable stock
1 tblsp tamarind
250g (9oz) fine green beans
Handful of coriander, torn or roughly chopped
A little sea salt

1. Put the oil and the curry paste in a large frying pan or wok and fry the onions over a medium heat for around 5 minutes to soften them. Add the cauliflower and chickpeas to the pan and stir to coat them in the other ingredients.

2. Pour in the stock and tamarind, and stir. Bring to the boil, then cover and simmer over a gentle heat for around 15 minutes or until the cauliflower is fairly soft.

3. Stir in the green beans and cook for another 5 minutes or so until they are tender.

4. Check the seasoning, add salt if necessary and scatter with the coriander leaves before serving.

Cauliflower Popcorn (4 servings)

2 Tblsp. olive oil
Cauliflower (1 head)
½ teaspoon turmeric

Preheat oven to 240°/fan 220°/gas mark 9. Brush 1 or 2 baking sheets with some olive oil. Cut cauliflower into 1” florets. Toss with olive oil and turmeric and spread evenly on the baking sheet(s).
Roast for about 10 minutes. Shake around or toss with a spoon so that they brown evenly. Roast for another 5 minutes. Taste at this point to see if they are done to your liking. Allow to cool for a few minutes before serving. This may also be served at room temperature.

Suffering from Referendumitis??

15/9/2014

Are you:

Suffering from sleepless nights?
Constantly glued to the News/Facebook/ Twitter etc?
Anxiously waiting for the next opinion poll?
Furious and frustrated at how some people (usually those with a different belief than you) can be ‘so stupid, foolhardy/scaremongering/ brainwashed’?
Frightened to speak up about your own beliefs for fear of being intimidated?
Troubled by the sight of friends/neighbours/ family at loggerheads?

If you answer yes to 2 or more of these, and live in Scotland or have close links to this amazing country, then you could well be suffering from Referendumitis, an acute stress-related condition, which together with other sources of chronic stress, can lead to digestive discomfort and low mood issues, acerbate skin conditions, trigger weight gain, reduce our immune system’s ability to fight off infection and even increase risk of heart attacks and strokes.

To help manage Referendumitis and/or chronic stress, try some of these tips, or alternatively come and see me for a consultation at Napiers Clinic:

Avoid sugary processed foods (cakes, biscuits, sweets and crisps) – although these are comforting foods, they disrupt blood sugar balance and put even more stress on the body. Try fruits, nuts and seeds instead.
Eat plenty of fruit and vegetables – these are full of fantastic nutrients (such as vitamins C and E, B vits, magnesium and zinc) that help the body combat stress and support the immune system and digestive health. Especially good ones are spinach and other green leafy veg, avocados, red peppers, kiwi fruits and oranges.
Choose wholegrain carbohydrates instead of white processed ones (porridge/ muesli instead of sugary cereals and wholemeal instead of white bread), not only do they provide a steady supply of energy throughout the day, but are also full of B vits and other nutrients important for stress.
Drink green tea – it’s full of L-theanine, a protein that helps the body manage stress. Or try an L-theanine supplement (eg Viridian’s L-theanine and Lemon Balm) for feelings of ‘alert calmness’.
Switch off the TV/computer/smartphone and instead listen to your favourite music, go for a walk/run, or relax in an Epsom Salts bath – our grannies where right, they really are fantastic at relieving stress and supporting sleep.

Strawberries - in season now (May-July)

2/7/2014

With Wimbledon in full swing it can only mean one thing (well apart from world class tennis) – Strawberries!

Not only do strawberries taste delicious, they are also extremely good for you. They are a fantastic source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium. They also contain significant amounts of phytonutrients, antioxidants and flavonoids (which is what makes strawberries bright red), which are thought to protect against inflammation, cancer and heart disease. However, being naturally sweet does mean that they are also rich in natural fruit sugars, therefore don’t go overboard and eat the whole punnet!

How to select and store Strawberries

Choose strawberries that are firm, plump, unblemished, have a strong strawberry smell and are free from mould. Look for those that have a shiny, deep red colour and bright green caps attached. Avoid those that are dull, or have green or yellow patches, as once picked strawberries do not ripen further. Wash and handle them with care, and bring to room temperature before serving.

Best of British

The strawberry season in the UK is short and runs from the end of May through July, although the use of polytunnels have extended the season. Try to choose locally grown strawberries during the harvesting season as they will have the best flavour. These tend to be available in local greengrocers, farmers markets and some supermarkets - I love the fact that the name of the farmer is included on certain supermarket packets! Imported berries are available all year round in most supermarkets, however in my mind they are a poor relation to our home grown ones and lack the flavour and quality, not to mention the airmiles!

Safety

It may come as a surprise to learn that strawberries are a common allergen. If you have allergies to birch pollen, you are more likely to develop a secondary food allergy to strawberries. Most common symptoms are experienced in the mouth and throat - tingling, itching, watery eyes and runny nose. If you are concerned about food allergies or anaphylaxis consult your GP.

Asparagus - in season now (May-June)

26/5/2014

Get down to your local greengrocers or supermarket and pick up some delicious British asparagus which is in season at the moment till mid-June. But hurry it’s a very short season, so make the most of it.

Health Benefits:

Asparagus not only tastes divine, but is also extremely good for you. It is packed full of nutrients including fibre (including inulin – the prebiotic food that encourages healthy gut flora balance), B vitamins, vitamins A, C, E and K, as well as chromium (a trace mineral that supports blood sugar balance), and also many phytonutrients and anti-oxidants such as saponins, and glutathione. Given this rich source of many nutrients, asparagus has been linked to many health benefits including: Anti-inflammatory and anti-oxidant activity (which may give a protective effect against chronic diseases such as heart disease, stroke, rheumatoid arthritis and cancer), healthy blood sugar management (which helps to prevent or manage diabetes), immune support, energy metabolism and digestive support.

How to select and store:

Asparagus stalks should be rounded, and neither fat nor twisted. Look for firm, thin stems with deep green or purplish closed tips. The cut ends should not be too woody, although a little woodiness at the base prevents the stalk from drying out. Use asparagus within a day or two of buying for best flavour and texture. Store in the fridge with the ends wrapped in a damp paper towel, or if you have space in your fridge stand them in a jug / glass of water.

Preparing and cooking asparagus:

Wash asparagus under cold water to remove any sand or soil. Asparagus tends to be woody towards the bottom, instead of chopping the stems to remove the woody bit try snapping them by holding the asparagus (one at a time) at both ends and bending it until it snaps. The asparagus tip will snap at exactly the right point where it starts to turn woody. Don’t throw away the woody ends as these can be used in soup or stock.

When it comes to cooking asparagus, less is definitely more. Just steam them for about 4 minutes, and serve them with some melted butter and a dash of lemon juice, or dip them into a soft boiled egg. Delicious……..

For more adventurous recipes, visit www.british-asparagus.co.uk

Metabolic Detox Programme: One week on....

14/4/2014

I have spent the last week re-introducing (or in some cases not) foods.

Symptoms that I have been watching out for that may suggest I have a sensitivity (and therefore should continue to avoid or at least limit) include:

Fatigue, anxiety, depression, insomnia, food cravings, obesity
Infections (recurrent colds, urinary tract infections, sore throats, ear infections, yeast infections)
Ear, Nose and Throat problems (chronic nasal congestion, postnasal drip, asthma)
Digestive symptoms (Irritable bowel syndrome, constipation, diarrhoea, abdominal cramping)
Skin problems (acne, eczema, psoriasis, hives)
Muscle aches, joint pains, osteoarthritis, rheumatoid arthritis
Neurological symptoms (migraines and other headaches, numbness, sleepiness)

Some may look at this as prolonging the agony, but I found it a really interesting and useful activity. So far I have reintroduced:

Eggs – no problem
Oats – no problem
Potatoes – no problem
Tomatoes – no problem
Dairy products – got a bit bloated and nauseous, especially when drinking a large amount of milk, though cheese wasn’t so bad. Plus nose and sinuses became congested.
Other fruits and vegetables – all seem fine so far, except for red peppers which made me a bit bloated.
Other meat and fish – all seem fine, though of course haven’t got round to trying all the different types
Bread – uh oh, definite bloating and feeling sudden tiredness after eating just one slice - definitely one to avoid!

Still haven’t introduced caffeine, alcohol or processed, sugary or highly refined foods. But guess what, I don’t really feel like reaching for a glass of wine, chocolate cake or cappuccino – what have I transformed into????

Eye-opener

This whole programme has been a fantastic educator and eye-opener. Before the programme, if you had asked me to give up wheat I would have run a mile (clutching my homemade bread and favourite sandwich). However, I have realised that I really don’t miss it and feel so much better and less bloated without it. I am even thinking about continuing not eating wheat or at least cutting it down considerably. The same goes for tea and coffee and that odd biscuit that I used to help keep me going during the day, plus alcohol. I really didn’t miss any of them and so am thinking of also continuing to avoid these, after all they all play havoc with blood sugar levels, digestive function and the liver, and I don’t want to undo all that good I have done.

I’m going to keep on eating loads of vegetables at each meal – a rainbow of colours and all that. Not that I didn’t enjoy my vegetables pre-detox, making sure that I got my 5-a-day, it’s just that the programme really drummed into me the importance of vegetables – they really do make a difference to your health. In fact I think I’ve become addicted to vegetables! I get an anxious twitch when there are less than 3 types of vegetable on my supper / lunch plate!!

It has also shown me just how delicious, quick and easy simple home cooked ‘detox-friendly’ foods can be - many of the detox recipes will be added to my kitchen recipe repertoire, such as the grilled salmon and nicoise salad, kale chips, green rice, red rice salad, lemon garlic cod and quinoa flake porridge (though have tweaked the recipe to include ½ oats and ½ quinoa flakes), and of course all those yummy soups – so easy and delicious!

And also how important it is to know exactly what is in your food by steering away from processed, ready-made, convenience foods (which are full of refined sugars and fats, salt and other nasty additives, but usually stripped bare of any nutrients) and sticking to real, whole foods and cooking from scratch. And of course choosing organic as much as possible to keep toxic exposure from pesticides, artificial fertilizers and hormone treatments / medicines as low as possible – remember the ‘Dirty Dozen and Clean Fifteen’.

Newsflash:

Over the last week my jeans have continued to get looser, so decided to weigh myself again – OMG, have lost another 0.6kg, which brings my weight down to 60.4kg! And an overall weight loss of 3.5kg!!!!!!!!!!!!

OK, so I’m still off processed foods, alcohol and bread, which would explain the additional weight loss, but I also think that helping my liver and digestive system to function optimally again has had an immensely beneficial knock-on effect on my thyroid function, hormone and blood sugar balances and other bodily processes and has helped kick-start my metabolism. Will be interesting to see whether my weight loss continues over the next few months….

Don’t just take my word for it – how the others got on

I have also heard how successful the metabolic detox programme has been for my other friends and colleagues, a quick tally up of the results has shown:

94% of participants* reported weight loss and a reduction in BMI, with an average loss = 2.1kg

96% of participants* reported a reduction in health symptoms, including: Fatigue, poor concentration, headaches, mood swings, frequent coughs and colds, insomnia, bags / dark circles under the eyes, blocked nose / sinus problems, skin rashes and spots, hot flashes, itchy / dry skin, digestive problems (bloating, nausea, indigestion, diarrhoea, constipation), aches and pains, binge eating / drinking, and food cravings.

Wow – so it’s not just me who has found this programme so effective and successful.

(* Data and feedback from 220 health practitioners who completed the Metabolic Detox Programme, 2013 / 2014)

Although there had been one or two participants who found the programme difficult, mainly due to underlying chronic digestive problems and severe sensitivities, the majority were really pleased with the results and how it improved their health. Quotes from participants include:

“More energy, enthusiasm, vibrancy. Clean headed, no cravings, no mood swings/grumpiness, very positive. This has been my first detox and I have learnt a lot from it, both about myself and my lifestyle.” Polly Glazebrook, Practitioner

“After detox felt clear headed and energetic, stable mood all day, less stressed by work pressures, feel leaner and no cravings at all. Feel better than ever!” Caroline Peyton, Practitioner

“Finally feel back in control of my body - no longer a slave to sugar cravings. I now believe I can keep going and get back to the real me: slim, fit and healthy. Mentally, I feel so much more positive. Best money I ever spent!” Jan Barr, Practitioner

“After detox felt much lighter, less bloated, more clear headed, more energy and just much healthier.” Lucy Osborne, Practitioner

Ta ta for now….

So, what a great way to end on such a high! The Metabolic Detox Programme really has been the most amazing, health inspiring and thought provoking experience – I do hope you have enjoyed reading my blog and that it has given you some inspiration to try the programme out yourself, or, if you are already on it, given you some useful tips and information and loads of motivation to keep at it.

Please feel free to post any comments, experiences and ideas, I would love to hear from you….

And if you would like some more information, or would like to have a go at the Metabolic Detox Programme, please do email me or come and see me at Napiers Clinic.

Look forward to hearing from you!

Metabolic Detox Programme: Day 14 - I've done it!

7/4/2014

Wow, I’ve done it! I’ve finished the Metabolic Detox Programme. I feel elated, not just because I have managed to complete it (with only the one major mishap last Friday - see Day 12), but because I really do feel elated – on top of the world!

My energy levels are sky high, whilst my stress levels are at an all-time low (or that’s how it feels, maybe it is more of a case that I am managing to cope much better with whatever life / children / work throws at me) and I feel that I can take on the world with a smile! My brainfog has lifted and I am thinking clearer and more sharply than I have in a long time. My sleep quality and quantity has improved – the bags beneath my eyes have all but disappeared. And my skin and hair hasn’t looked this good in ages (Rosacea, what rosacea? – my red ruddy cheeks have all but disappeared), friends and family, and even people I don’t know that well, have commented on well I am looking. As for my digestive system – it’s working better than ever, I didn’t realise just how bloated I had been – it’s amazing what you just get used to. What with this and the weight that I have lost – see below, all my clothes are just hanging off me and I have had to get some more holes cut in my favourite belt. WhiteStuff and Boden here I come! Which brings me on to the numbers part – time to get form filling and the measuring tape and scales out again.

Vital statistics

Firstly, the medical symptoms questionnaire. Having tallied up the individual scores my total is now 17, WOW – a reduction of 32 points (pre-metabolic programme score = 49). I knew my health symptoms and concerns had improved, but this score gives me quantifiable evidence of just how much they (and toxic load) have improved! And now for the bit you have all been waiting for (though you have already had a sneak preview):

Weight – Before: 63.9kg, After: 61.0kg, Improvement: -2.9kg

BMI – Before: 24.3, After: 23.2, Improvement: -1.1

Waist – Before: 81cm, After: 77cm, Improvement: -4cm

Hips – Before: 97cm, After: 96cm, Improvement: -1cm

Waist/hip ratio – Before: 0.84, After: 0.80, Improvement: -0.04

Well that pretty much speaks for itself - nearly 3kg in weight and 4cm round my waist lost in just 2 weeks, no wonder I am feeling so much lighter and needing a whole new wardrobe of clothes!

That is truly astounding! Has it been worth doing it and is it worth the money – YOU BET. Though the proof of the pudding will be whether I can keep the weight off and keep feeling and looking so great. The most obvious way to do this would be to keep eating and living healthily. And this is another major benefit of the programme, it has not only got me looking and feeling great, but has also helped me to change the way I view foods and lifestyle, making me more mindful of the foods (good and bad) that I eat and how they directly affect my health and well-being. All of which encourages long term healthy eating behaviour – more on this in my next post, the metabolic detox journey isn’t over just yet.

So back to the programme, before I reach for a celebratory glass of fizz – which theoretically I can do tomorrow. The programme isn’t completely over yet, I now need to concentrate on reintroducing the avoided foods slowly (one food group every couple of days) so as not to undo all the good work and to get my body used to eating them again. This will also make it easier to identify any problem foods that I might react to (in which case I will keep on avoiding). And just when I thought it was all over….

If you would like to try out the Metabolic Detox Programme, please do email me at charlotte@healdnutrition.co.uk or see the Metabolic Detox Programme page for more details.

Metabolic Detox Programme: Day 13 - Lifestyle changes, other ways to reduce toxic exposure

6/4/2014

Can’t believe it only two more days to go! Weekends, especially Friday nights, have definitely been the most difficult days. These are usually the days when we let our hair down and enjoy a few naughty but very nice treats. It definitely helps to make sure you are more organised than usual, so as not to fall into the usual traps. Plan some detox friendly activities – a walk with family and friends, pampering session or light exercise, or go to see a film or play rather than having dinner or drinks out with friends. However, you don’t have to forgo all the usual weekend treats – I managed to whip up a delicious roast Sunday lunch with leg of lamb, homemade mint sauce, loads of veggies and roasted sweet potato, and who said detoxing was boring….

Toxin busting lifestyle changes

As I’m coming to the end of the detox I thought I would talk about how you can reduce toxic exposure through lifestyle changes – both during the detox programme and beyond. The most important way we can help reduce our toxic load is to limit our toxic exposure. This can be done not just by avoiding social toxins (alcohol, caffeine and refined sugars) and allergenic foods (wheat, dairy, soy, eggs etc) and eating organic. But also by watching what household products and skin / hair care products we use, the air we breathe and the water we drink.

As I discussed on day 4 – The low down on toxins, our homes are full of potential sources toxins. Separately, these sources may not amount to any great level of toxin exposure (cleaning kitchen surfaces with a few squirts of kitchen cleaner is surely better for you than leaving it dirty??), however the accumulative effect of combined toxins is something else. Although there is no conclusive evidence, it is thought that different toxins can combine and interact leading to an even greater increase in detrimental effects than by separate exposure to individual toxins– a definite case of the whole being far greater than the sum of its parts.

Did you know - up to 60% of substances applied to your skin can be absorbed and enter the bloodstream?

Have you ever read the label on your moisturiser?

Take Clinique’s popular Dramatically Different Moisturising Lotion: Ingredients - Water Purified, Mineral Oil, Sesame Oil, Propylene Glycol, Tea Stearate, Gylceryl Stearate, Lanolin Alcohol, Petrolatum, Methylparaben, Propylparaben.

Or your makeup remover? Such as Simple’s Kind-To-Eyes eye makeup remover pads: Ingredients - Aqua, Cetearyl Isononanoate, Ceteareth-20, Cetearyl Alcohol, Phenoxyethanol, Panthenol, Glycerin, Glyceryl Stearate, Cyclomethicone, Methylparaben, Disodium EDTA, Ceteareth-12, 2-Bromo-2-Nitropropane-1,3-Diol, Propylparaben, Sodium Citrate, Pantolactone, Citric Acid

Or what about you kitchen spray cleaner, such as Flash Clean and Shine All-purpose Cleaner? Ingredients: <5% Non-ionic surfactants, Soap; Benzisothiazolinone, Perfumes, Citral, Hexyl Cinnamal, Limonene, Linalool.

I hardly recognise or can pronounce any of these ingredients, let alone know what they do. And these are products we put on our skin or inadvertently breathe in every day….

This infographic at www.mindbodygreen.com/0-5971/12-Toxic-Ingredients-to-AVOID-in-Cosmetics-Skin-Care-Products-Infographic.html gives a great overview of the top 12 toxic substances found in skin care and household products, including: parabens, Propylene Glycol, Sodium Lauryl Sulfate and Mineral oil.

If you are worried about the ingredients in your skin care / household products, you can find out more information about them on www.ewg.org/skindeep - a fantastic online database for information on personal care products. And of course there is also the very informative www.everydayexposures.com

So what can be done?

Easy - chose natural / organic skincare and household products over conventional products, these products contain less harmful ingredients.

To help you out, here are some good websites from which you can find non-toxic skin care, make up and cleaning supplies:

www.greenpeople.co.uk

www.lovelula.com

www.essential-care.co.uk

www.naturalcollection.com

www.nutricentre.com

I particularly like:

Skin care:

Belif – skincare products which contain herbs specially selected by the herbalists at Napiers, Edinburgh (www.napiers.net/belif.html)

Dr Hauschka (www.dr.hauschka.com/en_GB/ )

Liz Earle (http://uk.lizearle.com/ )

Origins (www.origins.co.uk )

Hair and body care:

Avalon Organics (www.avalonorganics.com )

Jason (www.jasonnaturalcare.co.uk)

Cleaning products:

Attitude (www.cleanattitude.com)

Ecover (http://uk.ecover.com/)

Method (www.methodproducts.co.uk)

Or what about making your own:

Metabolic Detox Programme: Day 12 - Falling off the wagon

5/4/2014

Had a (somewhat planned) falling 'off the wagon' last night at my friend's birthday dinner party - date had been in the diary for ages so had planned to have a semi-night off. Anyway, after a couple glasses of fizz, not to mention a tiny but obligatory piece of birthday cake pudding - would have been rude to say no! (fortunately the rest of the meal was fine - detox friendly first course and just had extra helpings of veg instead of potatoes with the venison stew for main course), I woke up this morning with the most terrific headache and nausea (read hangover) and have spent most of the day fighting off sugar cravings and a huge desire for poached eggs on hot buttered toast.

However I managed not to give in – instead went for a brisk walk up Blackford Hill to stave off the cravings and blow out the cobwebs, followed by a Liver Cleanse smoothie of carrots, celery, beetroot and broccoli sprouts (sounds disgusting on paper but was actually quite good!). Have definitely learnt a lesson or two here: 1) having 'a night off' has consequences – both physically and mentally, it is so easy just to slip again the next day, and 2) that getting back on track takes real will power but that it can be done, plus 3) try to avoid big celebrations / boozy nights out until the detox programme is over!

Found this great quote which definitely applies here –

“Failure is not falling down but refusing to get up.”

Old Chinese Proverb

Metabolic Detox Programme: Day 11 - Programme Supplements and some sneaky preliminary results!

3/4/2014

So the weekend is nearly here! Sprang out of bed this morning feeling completely refreshed from another great night’s sleep – my usual bleary eyed starts seem like a lifetime ago! However, stomach is feeling a bit heavy and sluggish today, could this be due to the reintroduction of proper food after the liquid only days?? Made me realise how ‘light’ my stomach had been feeling recently, particularly during the liquid only days – am liking these days even more! And have noticed that my stomach has been far flatter than usual – my trousers are definitely looser and my belt is now needing a few more holes so that I can do it up tighter, how exciting!!! Couldn’t resist a quick peek on the scales and was absolutely blown over to discover that I now weighed 61.5kg, which means I’ve lost 2.4kg!!!! WOW! I am absolutely thrilled by this and my new found flat stomach, not too mention the sky-high energy levels and high spirits. Haven’t felt, looked and weighed this much since my early twenties!!!!!!

Had a Gruesome Greens smoothie packed with spinach, kale, apple and ginger and a scoop of Ultraclear for breakfast, which seemed to help settle the stomach, and some more soup with some buckwheat flat bread (using the recipe on the back of the packet) and hummous for lunch. Have realised to my amazement how little I was missing bread, hadn’t really thought about it or craved it since the first couple of days apart from when the children were having toast – now that really was a killer, the smell of fresh toast smothered in butter….. mmmmmm! Not long now – just 3 more days…..

Tonight is a friend’s dinner party to celebrate her birthday and I was looking forward to seeing everyone and showing off my new svelte and blooming self, I have even managed to fit into one of my favourite old outfits which I had pretty much given up any hope of ever fitting into again (though had kept it at the back of my wardrobe just in case…..). Given that it was such a special occasion, one that had been in the diary for ages. I decided in advance that I would allow myself a glass of wine and not to be too fussy about what I could and couldn’t eat (within reason). After all my friend would had gone to a lot of trouble to cook a delicious spread and I am definitely not one to impose any self-appointed ‘dietary requirements’ on anyone, preferring to surreptitiously remove or avoid any offending foods on my plate (much to the embarrassment / amusement of my family when I pick out all the raisins and sultanas – yuk! from fruit scones or hot cross buns!). I will let you know how I got on in my next post….

Supplements – at long last

Have realised I haven’t mentioned anything much about the supplements. Although diet is the cornerstone of this Metabolic Detox Programme, what makes this Detox Programme so effective and stand out from all the rest are the Nutri Advanced supplements. Nutri Advanced are a leading specialist supplement company who produce high quality, effective and well researched, therapeutic strength, practitioner prescribed supplements, I regularly recommend Nutri Advanced supplements to my clients with great success. Now, there are quite a few of these to take and you do feel as though you are rattling around with all the pills and powders, however they have all been specifically chosen to help support the liver and digestive system and to encourage optimal detoxification and are vital to the success of the programme. They include:

UltraClear Plus pH metabolic food – this is a powder which you mix with water or juice / smoothie to make a ‘shake’. It contains well-researched nutrients, vitamins and herbs to balance and support the body’s detoxification pathways and liver function.
Psyllium and Apple Pectin – contains soluble fibre and probiotics (friendly gut bacteria) to support optimal digestive function and toxin clearance.
Metalipoate – Contains lipoic acid, an antioxidant required in detoxification and to protect against oxidative stress. It also can support blood sugar balance thereby helping to reduce sugar cravings, energy dips, light-headedness and irritability associated with blood sugar imbalances.
NAC – N-acetyl-L-Cysteine is a powerful antioxidant which supports detoxification processes and protects against oxidative stress.
Celapro - Celapro is a combination of herbal extracts and phytochemicals that provide synergistic and targeted protection from free radical damage. It helps to promote the function and healthy aging of cells, in addition to supporting detoxification processes and optimal gut flora balance.

As you can imagine, remembering which ones to take when and how many were a little daunting at first (as discussed in my Day 1 post), however I soon got into the swing of it helped by keeping a copy of the supplement regime on the fridge door and also by writing the details of how many to take and when on each supplement lid. The NAC has to be taken without food – ie first thing in the morning and last thing at night, so I kept the bottle of these supplements by my bedside to help me remember to take them. Taking the UltraClear Plus pH powder on days when I was at work or out and about also proved a problem (I didn’t fancy taking the whole tub with me for fear of it bursting open in my bag, and anyway there was no way such a big tub could fit in my little handbag!). The first few days I decanted the right amount into a little ziplock freezer bag which did the trick, until I found out about the Smart Shake. These neat little bottles contains a cup to hold the water (with a brilliant sieve-like widget thing which makes light work of mixing the powder into the water), and two separate containers – one to carry the powder and the other for snacks / nuts and seeds etc. There is even a clip should you wish to attach your keys or attach it to your belt in case you want to go running with it (?! – definitely aimed at the sport endurance market. It’s available on www.amazon.co.uk in all different colours – I thoroughly recommend them.

http://www.amazon.co.uk/SmartShake-600ml-20oz-Neon-Blue/dp/B009KPD0AI/ref=sr_1_4?ie=UTF8&qid=1398634744&sr=8-4&keywords=smartshake

The UltraClear Plus pH is the first powder ‘shake’ I’ve ever had. I have always never really seen the point of shakes / protein powders as they are usually full of synthetic nasties, and also why take them when you can have fresh food, fruit and vegetables which taste and are so much better for you. It comes in two flavours – Vanilla, and Pineapple and Banana. I went for the vanilla one which I thought would be less likely to taste synthetic.

So it was with much trepidation that I tasted my first ‘shake’ – ‘yuk!’ Was my first thought (yes my instincts were right, it did taste pretty artificial), this was quickly followed by ‘how on earth was I going to get through two whole weeks of this stuff’. However, after a bit of trial and error (using really cold water, adding it to juice and smoothies, or holding my nose whilst gulping it down in one), I found I started to get used to it (definitely helped by the cold water), and by Day 7 (the start of the liquid days in which you have three servings) believe it or not I had actually grown to like it!

Metabolic Detox Programme: Day 10 - The Dirty Dozen and Clean Fifteen

3/4/2014

Ah the joy of chomping down on something solid – that almost sounds rude!

It’s great to be eating solids again today, and oh the choice! Would never have believed at the start of the detox that I would look at the list of allowed foods in such wonder! Although this may sound weird, especially considering my middle liquid day disaster, I actually really enjoyed it and found it far easier than I ever thought I would. You didn’t have to think about what to eat – just had to blitz up a smoothie / juice or take a soup out of the fridge (or freezer if you had been organised in making up big batches beforehand). And far from being put off soups for life, it’s made me realise just how deliciously easy they are at packing in all those veg into your diet. Will definitely be making soups on a large scale from now on.

I celebrated having solid foods by having pancakes for breakfast, a large chicken salad for lunch and the delicious spiced cod and puy lentils with loads of veg for supper, plus a couple of handfuls of nuts and seeds for snacking – these are SO the way forward rather than grabbing a packet of crisps / biscuits, not only do they taste yummy but also leave you feeling very virtuous knowing that you are getting your daily dose of so many important minerals, vitamins and good-fats.

As I had pretty much run out of fruits and berries (all those smoothies!) decided to pop into my local Waitrose to pick up some more. As recommended, I headed straight for the organic aisle (no nastie pesticides and artificial fertilizers for me please!), but immediately took a step back. Was shocked firstly at the limited amount of organic fruit and veg available – vegetable growers don’t call this time of year ‘the lean season’ for nothing, and secondly at the price - £4.50 for a tiny packet of organic blueberries, you must be joking!! My Scottish miserly side definitely came to the fore as I put the offending packet back on the shelf. It made my veg box look such good value.

Although the programme recommends eating organic foods, sometimes it isn’t possible, both economically and availability wise, to go down the organic route all of the time. Instead why not try the Dirty Dozen / Clean Fifteen Cheat Sheet which group fruit and vegetables according to how susceptible they are to pesticides, i.e. the Dirty Dozen which are the fruit and vegetables most affected by pesticides, and therefore should always be organic, and the Clean Fifteen which are fruit and vegetables least affected by pesticides, and therefore are less important to be organic.

Detox-friendly Dirty Dozen (always buy organic):

Apples

Celery

Cherries

Cucumber

Grapes

Kale

Pears

Raspberries

Spinach

Strawberries

Sweet Peppers

Detox-friendly Clean Fifteen (low pesticide foods):

Asparagus

Avocado

Broccoli

Cabbage

Onions

Papayas

Pineapples

Peas

Sweet potatoes

Another way of looking at it is for any fruit or vegetable which doesn’t have a tough, inedible thick skin it is best to choose organic, and remember to wash any inorganic produce thoroughly so as to remove any residual pesticides. Also it goes without saying that you should chose organic meats and fish (and dairy products / eggs when not on the Detox Programme) wherever possible, preferably from a local suppler or butcher / fishmonger who can tell you exactly where it has come from – see the local food heroes page for suppliers. These again have lower levels of pesticides, antibiotics, growth hormones and other medications / nasties than conventionally reared animals, as well as being reared to high welfare standards, plus of course taste far superior!

So looks as though I’ll be having to fork out a small fortune for those organic blueberries after all….

Metabolic Detox Programme: Day 9 - The importance of vegetables

2/4/2014

Woke up feeling slightly better (last of the liquid days - way hay!), but still cold (not helped by the misty murky weather). Have been trying to work out why I’m so cold – maybe it’s my metabolism which has slowed down or the fact that I’m basically living off vegetables (albeit in warm soup). Determined to have a better day today, particularly as it is my clinic day. After last week’s clinic and knowing that this was my last liquids day (yippee!), I made sure I kept my workload light with only 2 clients. However, it still meant I had to be ultra-organised with my tubs of soup and smoothies, not to mention the UltraClears, to last me through out the day. Made sure that I had some hearty soup (spinach and bean – one of my favourites) and a veg and nut laden smoothie (spinach, kale, carrot, apple and loads of nuts) to help keep my energy levels up. This definitely seemed to work, as have begun to feel SO much better – back to my old self again, phew. Though have been having the strangest urge to gnaw on anything – pens, fingernails… just as well its back on solids tomorrow – my teeth can’t wait to get stuck into some serious chewing.

Having all this veg and also the arrival of my weekly veg box (full of the most wonderful fresh vegetables), has reminded me that I haven’t really paid enough attention to the green stuff in this blog yet. So here goes…..

The importance of veg

Vegetables are the backbone of this detox programme. Being full of vitamins, minerals, phytonutrients and fibre, they really are the wonder foods of a healthy diet, and are reported to have a protective effect against many chronic illnesses including cancer, bowel disease, heart disease and stroke - this article from Harvard University gives a great summary of the association between vegetables and chronic disease. This is why it is so important to get your 5-a-day.

What makes them so important with regards to this programme is due to the nutrients they contain:

Fibre – vital for optimal gut function. Helps keep you regular and therefore ensures optimal excretion of toxins through the bowels. A sluggish, constipation prone gut increases the risk of hepatic recirculation happening, in which toxins that have been excreted into the gut in bile via the gall duct are allowed to be reabsorbed through the gut lining and back into the body.

Vitamins – such as vitamin A (found in carrots, red peppers and sweet potato), the B vitamins (found in green leafy veg, mushrooms and asparagus), vitamin C (sweet potato, spinach and red peppers), vitamin E (found in avocados, as well as nuts and seeds) and vitamin K (found in green leafy veg). All of which are important anti-oxidants and /or play a vital role in detoxification processes, immune system and energy metabolism.

Minerals – such as calcium (found in green leafy veg), copper (found in mushrooms), magnesium (found in spinach, butternut squash and artichokes), manganese (found in spinach and sweet potato) and potassium (found in sweet potatoes, tomatoes and broccoli). All of which are vital for many enzyme reactions and detoxification processes and energy metabolism.

Phytonutrients – These include flavones and lycopene (found in red vegetables such as tomatoes, red peppers and various fruits), beta-carotenes, flavonoids and curcumin (found in orange vegetables like carrots, sweet potato and butternut squash), lutein and zeaxanthin (found in yellow vegetables like corn, pumpkin and yellow peppers), chorophyll, silymarin and folic acid (found in green leafy vegetables such as broccoli, kale and spinach) and glucosinolates, allyl sulfides and theobromines (found in white vegetables such as onions, garlic and cauliflower). All of which have various anti-inflammatory and anti-oxidant effects, as well as having important for roles in detoxification processes, liver support, energy metabolism and to protect against toxin exposure.

And also, what they leave out:

No refined sugars

No bad fats

No additives, artificial colouring, preservatives or flavours

All of which are detrimental to health and can increase your toxic load.

Top tips for making the most of your veg.

So how can you get the most out of your veg:

Make sure you have at least 3 portions of different vegetables at lunch and supper. Your total vegetables serving should fill up ½ the area of your plate, with starchy carbohydrates and quality protein (lean meat, fish, poultry, beans and pulses) taking up a quarter each.
Ensure you eat a variety of different vegetables by aiming for a rainbow of colours.
Get into the habit of asking yourself what can I do that will add at least one portion of vegetables to this meal?

Make sure you are getting optimal nutrient levels in your vegetables:

Choose the freshest veg possible and don’t leave them festering in the bottom of the fridge. Vegetables start losing their nutrients as soon as they are harvested.
Organic vegetables tend to have higher nutrient levels as well as lower levels of pesticides, not to mention they taste better. However, avoid those that have has been grown abroad and has therefore travelled many airmiles. More on this later….
Chose locally produced vegetables that are in season – a good way of ensuring all this is to use a local veg box scheme which delivers a variety of fresh, organic and seasonal fruit and vegetables to your door every week, see my local heroes page for information.
Or better still – try growing your own. Salad vegetables / lettuces and/or herbs are a great starter veg.
Cook your vegetables by steaming, stir-frying, in soups and smoothies / juices or baking – this will help to reduce the amount of nutrients lost whilst cooking, and do not overcook them - no mushy peas or soggy Brussels sprouts please!
Or even better eat them raw.

“Make a rainbow every day”

Metabolic Detox Programme: Day 8 - Juice Bar Woe

1/4/2014

Had a disaster today, thought I would treat myself to a freshly squeezed juice at my local juice bar, only to discover it had turned into a frozen yogurt café! A quick internet search got my hopes up that all was not lost – a local café (Black Medicine Company) apparently sells fresh juices. However, double disaster – our local branch has closed down to make way for a Sainsbury’s Local…. And the next nearest juice bar (of which there are few and far between in Edinburgh) was in the centre of town and I didn’t have the time, energy or inclination to go and try it out.

Was so upset – I had been so looking forward to this ‘treat’ and was using it to help soften the liquid only days. If only I was in London or at least down south where there is a juice bar or healthy foodie café on every street corner, but no I am in Edinburgh where obviously the health food craze is still yet to hit the streets or worse, the demand for it isn’t big enough – no wonder we are the ‘sick man of Europe’… enough of the rant. It put me in a downward spiral of despair which got worse as the day progressed. My blood sugars were all over the place and I felt truly exhausted and fatigued with no energy to shake off the low mood that had descended. The children’s antics (were they behaving particularly badly or was it just me not being able to cope?) sapped up any energy I had left, and preparing their supper made me feel even worse – oh to have some of their spaghetti bolognaise. Fortunately my darling husband came home from work just in time to take over, leaving me to my supper of yet another bowl of soup and to enjoy a much needed bath to soothe my cold and achy body before bed. Unfortunately went to bed still feeling extremely cold – just couldn’t seem to warm up and took ages to get to sleep, ended up having to make myself a hot water bottle which I clung on to for most of the night.

This has definitely been the toughest day so far, the temptation to have some of the childrens’ supper was just too much and I have to admit I did have the tiniest of mouthfuls of leftover spaghetti bolognaise – oh just heaven, little ray of light in an otherwise dreadful day. Did feel a tad guilty (who would have thought I would ever feel bad about having a morsel of homemade, veg laden bolognaise?!?!) but consoled myself in the fact it wasn’t chocolate. Let’s hope tomorrow will be better.

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Charlotte Heald is a qualified & experienced nutritional therapist, scientific researcher and busy mother of two. She is passionate about food and firmly believes that what you eat has a profound effect on health and wellbeing. Here she aims to share with you the latest nutritional news and research as well as healthy eating tips, nutritional advice and delicious healthy recipes.

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