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Can Coffee be Good for our Health?

183:760699196 (Debra Mitchell) — Wed, 02 Mar 2022 11:56:29 GMT

Can coffee be good for us?

Should I be drinking coffee is a question I commonly get asked. With around 95 million cups of coffee a day being consumed in the UK, it's one of our most popular drinks and messages tend to be mixed around whether it is good or bad for us. In this article I'll outline the pros and cons associated with one of the nations favourite drinks.

It has been said in the past that too much coffee is bad for you due to the caffeine content. However, recent research indicates a shift in opinion, with moderate consumption associated with a number of health benefits.

Pros

Coffee doesn't just contain caffeine. It is also a great source of antioxidants, polyphenols and fibre. It is thought one mug of coffee contains about half a gram of fibre. Both the polyphenols and fibre help feed our gut microbes and keep the balance healthy. Those who drink 3-4 cups are day have been found to have a more diverse, healthier gut microbiome.
Drinking coffee may be associated with a range of health benefits including a reduced risk of type 2 diabetes, heart disease, Alzheimer's and some cancers.
It may actually count towards your fluid intake. Caffeine has a stimulatory effect on the bladder, making you want to pee more often but there is no evidence to suggest it can dehydrate you.
It can improve mental alertness and performance.
It is known to stimulate bowel movements and may help with constipation.

Cons

It can impact sleep quality and quantity in some people. Caffeine can block the action of adenosine, a neurochemical which makes us sleepy.
It may trigger stomach cramps and diarrhoea in those with irritable bowel syndrome (IBS).
It may trigger anxiety and palpitations in those who are sensitive to caffeine.
It can be addictive and even if you enjoy just 1 cup a day, stopping may lead to headaches, irritability and fatigue.
Roasted coffee contains acrylamide, which in high amounts is thought to be carcinogenic, however the small amount found in coffee isn't thought to be a problem.
If you're stressed, caffeine can further elevate cortisol levels. Cortisol is our primary hormone involved in waking and response in the morning, usually peaking at about 8:30 am. Early coffee drinking may impact cortisol levels, raising them further. It is though the best time to have that first coffee is between 9:30 - 11am to feel the maximum benefits.
Beware the sugar laden coffees with added syrups. A creamy Frappuccino contains quite a lot of sugar and calories.

The European Food Safety Authority (EFSA) recommend up to 400mg/day as being a safe level for most adults. This equates to about 3 filter coffees. For pregnant women, the advice is to limit to 200mg/day.

The Bottom Line

Everyone reacts to caffeine differently and how we metabolise it varies. Some can happily have an espresso with dinner and sleep like a baby whereas others may find that any coffee after midday affects their sleep. It's worth experimenting to identify your own tolerance levels. For those who don't get on with caffeine, decaf coffee has also been shown to contain those health enhancing polyphenols.

So if you enjoy that lovely mid-morning coffee, relax and savour it, you may be supporting your health too.

Why is vitamin D so important for our health?

183:760699196 (Debra Mitchell) — Tue, 02 Nov 2021 11:37:39 GMT

Vitamin D is often referred to as the sunshine vitamin, and for good reason. During April - September, our bodies should be able to make sufficient amounts from sunlight. However, I don't remember there being very much sun this summer so our levels might not have had the sunlight boost they needed ��

Vitamin D is actually a hormone which is synthesized in the skin and activated in the liver and kidneys. It's super important for supporting our health. Here are just some of it's important roles:

It helps regulate the amount of calcium and phosphate in the body which supports healthy bones, teeth and muscle. Especially important as we age and want to avoid osteoporosis.
It plays a huge role in immune heath, helping to reduce inflammation and control infections, keeping those dreaded winter bugs at bay. There is ongoing research into the correlation of vitamin D deficiency and COVID-19. It may reduce severity of symptoms and risk of death.
It can regulate our mood and may help reduce the risk of depression.
It has a role to play in how our body metabolises glucose and deficiency may be associated with the onset of type 2 diabetes.
There may also be an association between low levels and certain autoimmune conditions, cancer and cardiovascular disease.

It's estimated that 1 in 5 people in the UK have low levels. So why might this be? Perhaps your body isn't too good at producing sufficient vitamin D from sunlight or it isn't being absorbed well. Sunscreen use also reduces exposure and add to that the fact we've had a rubbish summer.

Although sunshine is the best source there are some food sources which are worth including in your diet. These include oily fish, eggs and some mushrooms.

So how do you know if your levels could do with a bit of a boost? You may notice some of the following signs:

Tiredness
Muscle cramps and weakness
Joint pain
Irritability or low mood
Unexplained weight gain
Low immunity.
Bone fractures.

If any of the above resonates with you, then why don't you get in touch and we can chat about testing and supplements to help support you.

Berry Smoothie

183:760699196 (Debra Mitchell) — Mon, 20 Sep 2021 14:50:47 GMT

Try this delicious smoothie recipe.

This is a super easy and delicious smoothie. Perfect for those mornings when you're short of time or even as a pre- or post-workout boost.

Ingredients:

75g frozen mixed berries

Half a medium courgette or 2 cauliflower florets (can be frozen)

Half an avocado

A serving of quality protein powder

Unsweetened dairy free milk or water to preferred thickness

Throw all the ingredients into a blender or NutriBullet, whizz & enjoy.

Smoothies vs Juicing

183:760699196 (Debra Mitchell) — Mon, 20 Sep 2021 14:50:44 GMT

Which should you choose?

Both are great ways of getting more fruit and veg into your diet but there are certain things to be aware of with each of them in order to keep them a healthy option.

Smoothies

When you make a smoothie, the whole lot is whizzed up in a blender, keeping both the juice and the pulp. This means that smoothies contain fibre. Fibre is good for you for so many reasons. It’s great for the digestive tract, helping to bulk out stools and keeping you more regular. When it comes to weight loss, fibre is super helpful. It slows down the absorption of sugar into the body, meaning that fruit and sugar-rich vegetables like beetroot and carrots are less likely to give you a blood sugar spike, albeit a natural one. Dietary fibre also activates a few hormones really helpful in weight loss (called PYY and CKK and GLP-1). These are appetite suppressors, meaning you’ll want to naturally eat less the more veg you consume. Fibre also decreases levels of the hunger hormone ghrelin, and increases another hormone called leptin, which tells your body you’re full. So all in all fruit and veg are the good guys.

Fibre isn’t the only good thing in a smoothie. They have a higher concentration of the beneficial phytochemicals than juices. These are primarily found in the fibrous membranes of the fruit and are retained in the pulp when blended. Given a smoothie can be packed with fibre, it can even serve as a meal replacement if you’re smart about what you add to it (breakfast would be the perfect example). If you combine fruit and veg with a healthy source of protein, such as Greek yoghurt, a tablespoon of nut butter or a handful of nuts and seeds, you will have a healthy nutritious and filling meal to take with you on-the-go. You could even add a protein powder of your choice.

If your idea of the perfect smoothie is only fruit and some liquid, well that’s a sugar bomb waiting to happen and is likely to upset your blood sugar balance. Plus, if consumed too frequently, this will have you start piling on the pounds.

Juices

When you juice*, your juicers extract the water and nutrients from what you feed it, leaving behind the pulp. Many juicers will also have a filter attachment, so you can remove even more ‘bits’ from your juice. Juices therefore contain very little fibre. Given the lack of fibre, juices provide an almost immediate energy boost.

The bulk of the vitamins and minerals found within a fruit are typically in the juice rather than the fibrous pulp and without the fibre, the nutrients are absorbed into the body more efficiently. Additionally, the digestive system doesn’t have to work hard at all to process what you’re consuming. Juicing also allows you to eat a far higher range of nutrients from leafy greens and vegetables you wouldn’t normally eat in such quantity, like cabbage and wheatgrass.

However, some commercial fresh juices contain as much, or even more, sugar than fizzy drinks. A study in 2014 found that, on average, fruit juices contain 45.5 grams of fructose per litre, not far off from the average of 50 grams per litre in fizzy drinks.

So Which To Choose

It really depends on what your health goal is. Juicing offers the possibility of getting in a greater concentration of nutrients, increasing your fruit and vegetable consumption, and possibly making it easier on your tummy if you have a hard time digesting the fibre in vegetables. On the other hand, fibre is SUPER important in your diet and in juices you are missing out. Plus you could also be losing other important elements like antioxidants and phytonutrients.

For weight loss, the added fibre in smoothies is a huge bonus for balancing your blood sugar levels. You can also add in other beneficial ingredients like collagen (for arthritis suffers), protein powders, prebiotics, nuts or seeds. Ultimately, if you need to increase your fruit and veg intake, both smoothies and juices give you options. Just make sure you make your own, as many shop bought varieties tend to be high in sugar. So go easy on the fruit and don't forget to add in your veggies.

* By juicing I am referring to using a juicer to extract the juice from fruit a nd veg.

Week 5 - The Sugar Trap

183:760699196 (Debra Mitchell) — Thu, 25 Feb 2021 10:14:31 GMT

How to escape the sugar trap

This week the focus is on sugar, the impact it has on our health and how reducing/quitting sugar can leave you feeling more energised and in control of your health.

If your energy levels are on the floor, your cravings are out of control and you struggle to lose weight, then eating sugar just isn't doing you any favours. This video covers some handy tips to help you cut back and rid yourself of those sugar cravings for good.

Week 4 - Balanced Meals

183:760699196 (Debra Mitchell) — Thu, 18 Feb 2021 14:06:38 GMT

Family friendly balanced meals

This week the focus is on how to put together a ‘balanced plate meal’ and how this supports good energy levels and general wellbeing.

A balance of protein, healthy fats and slow release carbohydrates in each meal ensures a steady supply of nutrients to sustain energy levels and keep us feeling fuller for longer. Have you ever considered how much space each of these food groups takes up on your plate? This video explains the ideal proportions for optimal health.

Healthy Pancakes

183:760699196 (Debra Mitchell) — Fri, 12 Feb 2021 12:51:47 GMT

Pick 'n' Mix Pancake Recipes

Everybody loves pancakes, don’t they? And they can be part of a healthy lifestyle, too! You can pick the recipe you want (there is even a vegan option) and choose your topping/filling so that it fits with your taste buds. (serves 1)

Pick a pancake recipe from the 3 options below. To cook the pancakes (all options), melt a little coconut oil in a hot frying pan and fry on each side for about 60 seconds.

Banana Pancakes

1 medium banana, 2 eggs, mash the banana - mix the eggs in thoroughly

Oat Pancakes

40g oats, 1 egg, 8tbsp unsweetened milk of choice – mix everything thoroughly

Vegan Oat Pancakes

40g oats, 1tbsp flaxseeds mixed with 3 tbsp water and leave for 10 mins, 6 tbsp milk of choice - mix everything thoroughly.

Choose a topping...

Cinnamon Yoghurt Topping

mix 2tbsp plain Greek yoghurt with 2tsp

coconut palm sugar and 1/2tsp cinnamon

Berry Chia Jam Topping

mash 2 handfuls of fresh or defrosted

berries, mix in 1tbsp chia seeds and leave

for 10 mins

Nut Butter Topping

1 heaped tbsp of nut butter, no added sugar

Now pick a fruit

1 handful of berries

1 chopped apple / pear / nectarine

2 chopped plums / apricots

Week 3 - Breakfast

183:760699196 (Debra Mitchell) — Thu, 11 Feb 2021 14:06:04 GMT

Free tips to improve your health & wellbeing

Is breakfast the most important meal of the day?

Starting the day with a great breakfast has many benefits, including feeling satisfied, full of energy and able to concentrate and get things done, without feeling distracted by cravings and dips in energy. In this video I discuss how to balance the right amount of protein, fat and complex carbohydrates in your breakfast to avoid that mid-morning energy dip.

Week 2 - Veggies

183:760699196 (Debra Mitchell) — Thu, 04 Feb 2021 14:04:55 GMT

Free tips to improve your health & wellbeing

The focus this week is on eating more plants and why variety really is the spice of life.

Plant foods are an abundant source of beneficial nutrients including vitamins, minerals, dietary fibre and protein. In this video I discuss the many benefits to our health of including more plants in our diet and some top tips on ways to boost our 5-7 a day.

Week 1 - Breaking The Snack Habit

183:760699196 (Debra Mitchell) — Thu, 28 Jan 2021 12:50:31 GMT

Free tips to improve your health & wellbeing

Have you found your relationship with food has changed during lockdown?

Spending more time at home might mean you find yourself drawn to the fridge/food cupboard more often.

This video explores some of the reasons behind doing this and contains some handy tips for helping you break the snacking habit.

Why Vitamin D is so Important for our Health

183:760699196 (Debra Mitchell) — Thu, 07 May 2020 13:56:55 GMT

Vitamin D

During this lock down period, many people will find themselves stuck indoors for long periods of time with limited access to a garden or outdoor area. Vitamin D is often referred to as the “sunshine vitamin” as the body is able to produce it during exposure to sunlight. With limited time outside at the moment, we may be at increased risk of becoming vitamin D deficient.

Why is it Important for our Health?

• It plays an important role in maintaining calcium levels and bone health.

• It increases the absorption of calcium and phosphate, which are essential for healthy bones, muscles and teeth.

• Is important for immune health. It can modulate the immune system, support a robust immune response and lower inflammation. Recent studies suggest it may enhance resistance to respiratory infections, something of particular interest during the coronavirus pandemic.

• It also plays a role in metabolism, hormone balance and gut health.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin which acts more like a hormone in the body. Almost every cell has a receptor for it and it can influence the expression of more than 200 genes. This tells us a lot about how important it is to our body.

There are 2 major forms of vitamin D. D2 (ergocalciferol) is found in yeast and some mushrooms. D3 (cholecalciferol) is found in animal foods such as oily fish, egg yolk, fortified foods such as breakfast cereals or dairy and in supplement form.

Vitamin D produced in the skin or taken in the diet is inactive and needs to be converted in the liver and kidneys to its active form 1,25-dihydroxyvitamin D in order for the body to be able to use it.

It is difficult to get enough vitamin D from diet alone and our primary source is via exposure to sunlight and UVB rays. During the spring and summer months in the UK, the sun is strong enough for us to produce sufficient amounts. Sunscreen blocks this process so it is important to expose skin for 10-20 minutes without if possible. Consider your skin type and exercise caution when exposing unprotected skin. Try avoiding the strong midday sun if you can.

What are the Risks of Becoming Vitamin D Deficient?

It has been estimated that worldwide, approximately 1 billion people are deficient and, in the UK, 1 in 5 people have been shown to have low levels (defined as levels below 25nmol/l).

Severe deficiency can lead to rickets in children, osteomalacia (softening of the bones) and osteoporosis (where the bones become porous and brittle, increasing risk of fractures) in adults.

Deficiency may be linked to an increased risk of infections, common colds and flu and susceptibility to certain autoimmune conditions such as multiple sclerosis (MS). Low levels may also be associated with inflammatory bowel conditions like Crohn’s and Ulcerative Colitis.

Risk factors for deficiency include:

• Reduced sun exposure and use of sunscreens.

• Age >70 years. We become less efficient at synthesising vitamin D from sunlight as we age.

• Those with darker skin.

• Fat malabsorption issues

• Living further from the equator

Public Health England (PHE) recommends everyone over the age of 1 year should consider supplementing with 10mcg (400iu) of vitamin D during the autumn and winter months (October – March) when the sunlight is weaker and we tend to spend more time indoors.

During the current Covid-19 outbreak, PHE has updated its advice and recommends people consider taking supplements during the spring and summer particularly if you are self-isolating and unable to spend much time outdoors.

Getting too much vitamin D can be harmful. Although toxicity is rare, it may be seen in people taking high dose supplements over a long period of time. You cannot reach toxic levels by sunlight exposure as the body is able to limit the amount produced.

High levels can lead to raised blood levels of calcium which can damage the heart, blood vessels and kidneys.

Blood levels of vitamin D can be checked via your GP however this is difficult at the moment. A nutritional therapist can help advise you regarding testing and on how to optimise your vitamin D status.

If you would like advice on arranging a finger prick test or to discuss supplementation please get in touch.

How to Support Immune Health

183:760699196 (Debra Mitchell) — Thu, 30 Apr 2020 11:23:19 GMT

Top tips to support your immune system

Given the current concerns regarding the impact of the coronavirus outbreak, along with the usual seasonal flu and colds, now is a good time to think about what you can do to help boost your immune health.

Our immune system is made up of an amazing network of cells, tissues and organs that all work together to help protect the body from potentially harmful micro-organisms like bacteria and viruses.

We are born with an innate (or non-specific) immunity. This is our body’s first line of defence and includes physical barriers such as the skin and mucous membranes in the nose, mouth, respiratory and digestive tract. If this barrier is breached, immune cells become activated which can attack the invading organisms, mounting an immune response.

Our adaptive immune system develops over time according to what we are exposed to and is able to launch a more specific attack through T and B lymphocytes, which also provide the immune system with memory so the body knows how to deal with the same invading organisms if it happens again.

We can help boost the health of our hard-working immune system by implementing some small changes to our diet and lifestyle which can help you keep well and full of vitality.

Nutrition Tips

Cut down on processed foods high in saturated fats and sugar and instead choose nutrient dense whole foods such as fruit, vegetables, nuts, seeds, healthy fats and quality protein. Aim for 10 portions of fruit & veggies a day if possible, limiting fruit to 3 portions. Limit caffeine and alcohol and keep yourself hydrated with water, herbal or green tea.

Increasing the diversity of the foods you eat and including sufficient fibre in your diet helps feed the beneficial gut bacteria. This is particularly important as approx. 70-80% of your immune system is found in the gut. So, keeping your gut healthy is an important step in supporting your immune health. Include some fermented foods such as kefir, sauerkraut or kimchi.

The following foods contain specific micronutrients known to support immune health, so they are great to include in your diet:

• Vitamin C – broccoli, kale, cauliflower, yellow/green/red peppers, kiwi, citrus fruit.

• Vitamin D- salmon and other oily fish, eggs, some mushrooms, fortified foods.

• Vitamin E – nuts, seeds, avocado, spinach, broccoli, olive oil.

• Vitamin A – sweet potato, carrots, butternut squash, liver, spinach, broccoli, melon.

• Zinc – eggs, nuts, seeds, seafood, chickpeas, lentils, beans, meat and poultry.

• Omega 3 fatty acids – oily fish, flaxseeds, chia seeds, walnuts.

Garlic, ginger and turmeric are also great anti-microbial and anti-inflammatory foods which are easy to add to your meals. Try adding turmeric to your scrambled eggs at breakfast for that immune boost.

Lifestyle Tips

Stress can have a huge impact on the health of our immune system, leaving us more susceptible to illness. Most of us experience some forms of stress on occasion but it’s the ongoing, chronic stress that really takes its toll on our health. Become aware of your stressors and how you could manage them. Address your work/life balance and consider stress reduction techniques such as meditation, deep breathing and yoga.

Get sufficient sleep, aiming for 7-9 hours per night. A recent study found that a good night’s sleep can boost the T cells in your body which fight infection.

Regular exercise is known to boost immune health but beware of over training as this can be a stressor to the body. Exercising doesn’t have to involve joining a gym. Walking is a fantastic form of exercise with the added mental health benefits of being outdoors.

Smoking is known to impact immune health and can increase your susceptibility to respiratory infections and flu. Consider cutting down or quitting if possible.

If you would like to know more about how to support your immune health or would like to discuss specific supplements which may be of benefit, then please get in touch.

Veganuary

Thu, 23 Jan 2020 11:09:51 GMT

Tips for a healthy, balanced vegan diet

A quarter of a million people signed up in 2019 and this January might be the time you decide to try a month, or even longer, following a vegan diet. It may be for health reasons or concerns re the environment and animal welfare. Whatever your reason, planning and understanding what constitutes a healthy, vegan diet is key to optimising your nutrient intake.

Protein is an important macronutrient, needed for growth and repair, so we need to make sure we eat enough of it. Animal protein is considered a complete protein, meaning it contains all of the essential amino acids that we need. Amino acids are often referred to as the building blocks of protein and we need about 20 different amino acids for health. Essential amino acids, of which there are 9, cannot be made by our body and so must be obtained via our diet. A complete protein is one which contains all of these essential amino acids and includes meat, poultry, eggs and dairy.

Many plant foods don’t contain all essential amino acids and anyone following a vegan diet should include a combination of protein sources in their diet to insure all essential amino acids are included. Chia seeds and quinoa are complete proteins and are a great way of maintaining your intake. Other good sources of plant protein include nuts, seeds, lentils, chickpeas and beans.

Quick and easy ways of including these proteins:

Add red split lentils to your Bolognese sauce instead of mince. They are also great added to soups and stews.
Chickpeas are delicious added to a curry and for whizzing up a hummus. Butter beans are also great to add to soups and when blended down add a lovely creamy texture.
Switch to lentil or chickpea pasta.
A handful of nuts makes a great protein-based snack during the day. You can also add cashews and sesame seeds to stir-fries.

Some key micronutrients may be depleted on a vegan diet so thought does need to go into including appropriate plant sources or supplements in your diet.

Vitamin B12 – is only found naturally in animal foods so look out for plant milks and cereals fortified with B12, nutritional yeast or take a B12 supplement daily.
Iron – iron found in plant-based foods, referred to as non-haem iron, is not as well absorbed as that found in animal sources (haem iron). Include vitamin C rich foods such as broccoli, peppers and kiwi with your meals to help improve iron absorption. Pulses, lentils, nuts, seeds, wholemeal bread and dark green leafy veg are all good sources of non-haem iron.
Calcium – cutting out dairy may affect your calcium intake but a number of good plant sources include nuts, seeds, green leafy vegetables, legumes and fortified plant milks.
Omega 3 fatty acids – these are primarily found in oily fish, and some algae, as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Plant foods mainly contain ALA (alpha linolenic acid) which our bodies need to convert to DHA and EPA to maximise benefit. Unfortunately, our bodies aren’t great at doing this and very little is actually converted. Chia seeds, walnuts and flaxseeds are sources of ALA but you may want to supplement with a vegan omega 3.

Whilst it’s unlikely you will become deficient following a vegan diet short term, consideration of adequate nutrient and protein intake is important in the long term in order to maximise health and wellbeing.

Top Tips for a Healthy, Balanced Vegan Diet:

Eat a variety of fruits, vegetables, pulses, nuts and seeds.
Avoid the vegan processed/fast foods which are often full of fat and sugar.
Eat a rainbow to increase the diverse range of plant foods in your diet.
Take a vitamin B12 supplement daily.