It has been far too long since my last blog. So much has been going on in the health world and as a responsible nutritional therapist I have been attending numerous trainings, trade shows, lectures and forums to maintain my CPD (continuing professional development) requirement and to keep up to date with the latest research and discoveries in the world of natural health.

I have also been working hard on the book and I have been very busy with clients. Interestingly, numerous people have come to me lately for help not with a specific illness or health complaint, purely with a desire to be as healthy as they can be. This always makes me very happy as prevention is always far preferable to cure.

I am often asked in my practice and when contributing to newspaper and magazine articles, what I eat for breakfast. Getting your breakfast right is key to maintaining steady energy and blood sugar and subsequently managing what you eat for the rest of the day.

It has been a lengthy work in progress to find a breakfast that I not only enjoy but also offers me the correct balance of macro-nutrients, micro-nutrients, healthy fats and fibre to keep my going until lunch time. In fact I have done such a good job, my lunchtime is now around 3pm as I am not hungry or even thinking about food until then.

So, what do I have? Well, I always chop up some fresh fruit – not a lot, usually half an apple and half a kiwi. If berries are in season I’ll be having blueberries and strawberries (British, of course).  Added to my fruit are  freshly ground seeds. This may sound like a faff but it isn’t if you get organized. I make up a large pot full of my seed mix which I keep in the fridge – generally 50% flax about 25% pumpkin seeds and the remaining 25% made up of hemp with a little sunflower and sesame too. A couple of tablespoons in a little coffee grinder and whizzed up for a few seconds, you have a highly nutritious, tasty ‘powder’ full of healthy fats, fibre and minerals.

On to this I add a sprinkle (about 2 tablespoons) of organic jumbo oats (this amount varies depending on whether or not I’ve just got back from a run), I then add some toasted coconut flakes, a dollop of live, organic natural yogurt and moisten it all with some oat milk – my current favorite now that I have totally rejected soya milk!  Oh yes, I also add a teaspoon of a powdered multi vitamin and mineral product (from Cytoplan) that tastes mildly of vanilla and offers me trace nutrients that are easily lacking in today’s foods. This is a tasty little nutritional health insurance I choose to invest in!

Adding the yogurt, coconut and freshly ground seeds ensures I have a balance of proteins and fats to the carbs found in the fruit, oats and oat milk. If I want a really super energy-charged breakfast, I also add some goji berries and raw cacao nibs.

It may sound exhaustingly complicated to those of you who are used to opening one box, pouring in some cereal, adding milk and you’re done, but it’s really not. It takes me a couple of minutes and I know I’m giving my body all that it needs, especially after a hard work out.

I do also love an eggy breakfast. I use really good quality eggs to increase the nutritional value. Invariably scrambled for ease, I add watercress, rocket or spinach, garlic and onions  to make it super-scrumptious and nutritious. However, my eggy option never satisfies in the same way my oaty breakfast does so it’s the egg option if I know I have to eat an earlier lunch or when I am not working out.

I ALWAYS start my day with a pint of warm lemon water and I have white tea when I eat my breakfast.

I am always hungry when I have my breakfast. This is important as, if you are not hungry, you will not digest your food very well and it’s very easy to overeat.  I love not having the crazy energy dips and mood swings I used to have before I learnt to eat well. So, for those of you who crave carbs, use caffeine and sugar to keep you going and are ready for lunch by midday, consider making your breakfast more substantial, well-balanced and filling. If you do, you may well find you eat less throughout the day while you have more energy, more mental clarity and if you’re struggling to lose weight, this approach could make a big difference to what the scales say too

Eating fat helps you lose fat – FACT!

I understand that it is somewhat counter-intuitive to accept that eating fat facilitates fat loss, as fat is almost twice as high in calories as carbs and proteins and if we eat fat it must make us fat, no? Well, no!

I know I talk a lot about fats, but I cannot stress enough how important it is to incorporate healthy fats in to your diet. They are not just fundamental to brain function, cellular activity, glowing hair & skin and heightened mood, they are key in the extremely complex processes of manufacturing hormones and keeping them in balance and this hormonal balance is a critical aspect of weight loss, or more specifically, fat loss.

Many studies have confirmed that eating fat increases satiety, meaning your hunger is more quickly satisfied and this feeling will last much longer than eating a meal low in fat – hence you eat less.

Low fat diets tend to be high in carbohydrates. ‘Lite’, low-fat, non-fat foods contain higher amounts of sugars, flavourings and fillers (added starch) to try and replace the satisfying ‘mouth-feel’ and flavour that fat provides, but these additions will not only not lead to you feeling satisfied, the sugars will trigger a rise in insulin levels. This may well lead to these sugars becoming the very body fat you are trying to lose – here’s why….

Insulin is a very powerful hormone that controls blood sugar levels. When insulin levels are high, triggered by eating sugar and high carb foods, insulin moves these sugars out of the blood while also triggering a series of enzymic pathways that tells the body to store fat. When insulin levels are low, enzymes are triggered to release fat from the cells to be burned as energy.

Eating fat helps to keep insulin levels low, therefore inhibiting the fat-storage message. The notorious Atkins diet (very high fat, high protein, virtually no carbohydrates)  worked on this principle – keep insulin levels low enough, the body will burn fat as fuel rather than store it. Although the Atkins diet is not something I would ever recommend as a healthy option, its success as a weight-loss tool does demonstrate that insulin management is critical to losing body fat.

So, a healthy way to get rid of the trouble spots that just won’t shift is to keep refined carbohydrates like sugar, white flour, crisps, baked goods, chocolate etc. to an absolute minimum; have small amounts of whole grains for breakfast and lunch but for really good results stay off them after about 5pm;  include a wide range of low-starch fruits & vegetables (no potatoes, corn or parsnips) and make sure all you meals have healthy fats and proteins present.

This will ensure your insulin levels stay low so  your body is primed to burn fat rather than store it. Understanding this process is key to losing stubborn body fat and for releasing yourself from the low-fat mantra that so many people are caught up in.

See my previous blog for which fats are healthy and which are not.

Losing weight is such a hot topic right now. I am very opposed to rapid weight loss plans and short-term solutions. Being at a healthy weight long-term is about eating healthily, eating moderate amounts, eating when you’re hungry and stopping when you’re full. Having a treat now and again is advisable, not only to avoid feeling deprived but the odd indulgence is also thought to give your metabolism a boost, so it’s win win!

If you do want to lose a few pounds sensibly, simply eliminate all sugars and starches after 3pm. This means no grains, even whole grains, so no bread, rice and pasta and no potatoes as they are very high in starch. This also includes no sweetcorn, parsnips, peas and sweet potatoes and no tropical fruits. Follow this for a few weeks and you should notice a gradual weight loss.

Of course whole grains, vegetables like peas and sweet potatoes and fruit are healthy and should be a regular part of your diet. By limiting these foods to breakfast and lunch you should burn off the sugars contained in these foods throughout the rest of the day. Have them at night when you’re more sedentary and these sugars will quickly get converted to body fat.

So, what do you eat instead? Your evening meal should comprise some good quality protein (meat, fish, eggs, pulses) and lots of low-sugar veggies like broccoli, leeks, peppers, mushrooms, cabbage, cauliflower, watercress, spinach, tomatoes…and so on.

For snacks, opt for unroasted nuts and seeds and/or a little piece of cheese, preferably sheep or goat’s as the protein in these milks are easier to digest than cow’s milk. You can also have half an apple or pear or some mixed berries with natural yogurt.

For breakfast and lunch, opt for whole grains rather than refined grains. This too will help with the weight and increase the nutrient value of your meals. Go for brown rice, whole oats (not pre-cooked), pot barely, whole grain breads, especially rye bread and look out for spelt products – an ancient grain higher in protein and easier to digest than wheat. Quinoa, a high protein south American grain is also a great alternative to rice or couscous. It cooks in 10 minutes, tastes great and is now found in most supermarkets.

Add a healthy whole grain with a pulse like beans or lentils and you have a complete protein i.e. the same quality protein as meat. So start experimenting with soups, stews and salads that contains beans and whole grains for healthy lunch options.

OK, it’s that time again – every other advert on television seems to be for some kind of weight-loss product or new exercise regime. It’s also the time when I am regularly asked about detoxing – what it means, how to do it, do I do it? etc.

The human system, in particular the liver, is extremely efficient at breaking down toxins, rendering harmful, cell-damaging and noxious substances less harmful so they can be eliminated without causing harm.

This incredibly complex process can become sluggish if the body is over-burdened for prolonged periods. Our capacity to detoxify is also partly genetic so some can cope with far higher levels of toxic intake than others. So, I would never discourage anyone from giving the detoxification system a bit of a breather by having a period of considered abstinence but I am not an advocate of the extreme ‘detox-diets’ so often recommended at this time of year.

Weight loss can be achieved following these severely restrictive programmes which are often liquid / juices only for up to 10 days, however this weight loss will not be sustainable once returning to a ‘normal diet’. Further health benefits sold to those feeling in need of an internal clean-up such as increased energy, clearer skin and improved liver function can all be achieved through a much gentler approach while avoiding the nasty side affects commonly experienced when ‘detoxing’ such as intense cravings, acute headaches, disrupted metabolism and sleep patterns, mood swings and obsessive thoughts of food.

Follow these simple principles for a few weeks and you’ll lighten the load on your liver in a gentle, healthy way:

- Start every morning with a large glass of water with fresh lemon juice – this is a great way to hydrate your body, it will reduce excess acidity and prepare your digestive system for breakfast.

- Increase the amount of fresh fruits and vegetables you have on a daily basis.

- Significantly limit your intake of processed meats like sausages, cured meats, pre-made pies / pastries etc.

- Cut out alcohol (predictable, but alcohol is one of the greatest burdens placed on the liver). If you’re in the habit of drinking every day, cut down to a maximum of 4 days a week and continue to gradually cut back until you no longer automatically think of having a drink every evening.

-  Cut out or radically reduce caffeine (except for green/white tea). If you are a heavy tea and coffee drinker, reduce your intake gradually and try lots of alternatives like barley-based hot drinks, rooibosh (red bush tea) and herbal teas until you find a few you really enjoy. Having a good alternative is the only way you’ll stay off the caffeine (and the alcohol).

- Restrict dairy products and those you do have should be organic. Dairy, especially cow’s milk, is a hard protein to digest and often contains residues of the antibiotics, growth hormones and other medications included in the feed of intensively-reared cattle. Grass fed cows produce milk much higher in omega 3 and gamma-linoleic acid both of which are essential for health, including weight loss. Sheep and goat’s milk products are preferable to cow’s.

- Avoid processed food as much as possible and when you are buying packaged / tinned foods check the label for trans fats, artificial additives and preservatives.

- Limit or preferably cut out refined grains such as white bread, white rice and sugar and opt for healthier alternatives like wholegrain rye bread, brown rice or pot barely and to sweeten opt for honey or better still, Xylitol (see my earlier blog on this).

Rather than seeing this as a short-term fix, why not decide to follow these simple guidelines 80% of the time, all of the time and you should find you lose weight gradually and sustainably, you’ll feel fab, you won’t be hungry and you shouldn’t find it hard to stick to – a  perfect plan for the start of a new year, no?

Most people are in full party mode. With the anticipation of Christmas feasting and celebratory drinks with friends and family, it is extremely easy to over-indulge. I have no intention of preaching abstinence but I do recommend you pause before you launch yourself head first in to the excesses of Christmas and New Year and ask yourself…

…   ” do I really want to start 2011 feeling fat, bloated, sluggish, fatigued and in need of a detox? ”

A shift in attitude could save you from feeling the need to diet, join a gym and abstain from all that is fun and yummy come the new year. Rather than seeing Christmas as a time to throw out all your healthy-living principles and practices, why not decide to go into the festive season with a healthier approach?

It is possible to have fun, be super-sociable, eat out lots and all the while keep your healthy head on. Here are a few key factors that may help:

• Don’t go to parties hungry - if you turn up ravenous you’ll be tempted to over-eat and drink.

• Never drink alcohol on an empty stomach – it will play havoc with your blood sugar levels setting up cravings for more sugar and make you much more prone to putting on weight. Have a small snack containing fat and protein shortly before you start drinking, such as a handful of nuts. some hummus on a cracker or a  chunk of cheese. This way the alcohol will take much longer to get in to your blood stream and it will prevent your blood sugar going out of control.

• Beware of the Buffet Table - If you are eating buffet-style, put a few of your favourites on a plate & then walk away from the food otherwise you’ll be tempted to graze & keep re-filling.

• On Christmas day aim to go for a brisk walk or run early on - getting your metabolism revved up early in the day will ensure you burn off the food you eat throughout the day more effectively than plodding along with a full tummy after a big Christmas lunch. A strenuous workout for 60 minutes can keep your metabolic rate elevated for up to 15 hours.

• Always have some water to hand – this will  help limit how much alcohol you drink and to stop you getting dehydrated which is one of the main reasons for feeling rough the next day.

Have some Milk Thistle and water next to your bed – milk thistle is a herb that contains an active ingredient which supports liver function. Taking a capsule (or 2 – read the label) when you go to bed after a night of indulgence will support your liver’s processing of the alcohol and other toxins you’ve imbibed.

• Always focus on your food & chew well - This is hard to do when there are people to talk to, or even avoid! However, do try and think about what you’re eating, focus on the flavour and texture and chew thoroughly. This will not only improve your digestive processes it may help prevent you over eating.

• Decide on a couple of your favourite treats – rather than feeling the need to have some of everything and a lot of most things, commit to having a couple of fabulous treats, take time to savour them and then resolve to have no more until the next day.

Have healthy fun this year – you’ll thank me on January 1st 2011!

Further to my last post I was told by a reader about a fabulous chain in America called Elevation Burger. They serve organic, grass-fed burgers as well as vegetarian and vegan options. They also fry their fries in olive oil – what a great healthy twist on a classic fast food favourite.

If you’re wondering what the significance of grass-fed meat is, well, it produces a product high in omega 3 (from the grass that the animal has eaten) and it’s total saturated fat content can be as little as a third that of grain fed meat. Grass-fed meat is also far higher in another fat called conjugated linoleic acid (CLA).  CLA is associated with cancer protection; increased metabolism and muscle building; fat loss; insulin regulation and immune support.  Grass fed meat is also significantly higher in vitamins esp. vit E.

Yes it’s an expensive option, but a little of this top quality meat once or twice a week is all you need. This quality of meat is fundamentally of the type our ancestors used to eat before intensive farming techniques were introduced resulting in inferior quality protein, high saturated fat animal products that offer health risks to the consumer and misery to the animals during their short lives.

I am always being asked to publish more on weight loss. In my practice I work with people who need help with a huge range of health issues from eating disorders to auto-immune disease, cancer to osteoporosis. However, the most frequent health concern I am faced with is weight loss.

I never recommend a short-term quick weight loss plan. I know from much personal and professional experience that this is a futile process as the weight always comes back on and usually in abundance.

As mentioned before, I am a great supporter of the GI philosophy as it the sugars in foods that cause most excess weight problems.  The concept of eating foods determined by their glycemic index is somewhat outdated as a newer means of measurement called glycemic Load (GL) offers a more accurate indication of how a food affects one’s blood sugar levels. What the GL reading tells us is not only how quickly the carbohydrate in a food causes blood sugar to rise, but also how much is in a serving of the food.  This is why certain foods like watermelon, which has a high GI reading due to its sugar content, has a low GL reading because in one slice of watermelon you are getting predominantly water.

However, this all gets very complicated. I do not encourage anyone to become fixated on GI or GL levels because eating then become a doctrine instead of something to be relished and enjoyed. Choosing what to eat should be based upon desire – the desire to be healthy and fuel your body with nourishing, vibrant foods and the desire created by your own body asking for what it requires to function at its best.

So listen to your body and learn to interpret what it is you really need  – be it complex carbohydrates for energy; good quality, lean protein for repair and re-building or healthy fats to feed your brain, skin, eyes and cell walls.

You can’t really go wrong if you opt for unprocessed, fresh wholesome foods with a few treats thrown in now and again. The 80 / 20 rule is a pretty good one – if you eat healthy nourishing foods 80% of the time then you can allow yourself a few foodie liberties 20% of the time. However, you may well find that the more you eat healthy food the less you will desire and enjoy highly processed, high sugar or salty foods.

Eat when you’re hungry, stop when you’re full, concentrate on what you’re eating rather than watching TV or reading the paper and keep well hydrated. Throw in some regular exercise and you WILL lose weight…..of course there is a bit more to it, so why not book a phone, Skype or clinic session with me so I can put together a personalized weight loss programme specifically for you.