Key Nutrition

Healthy and achievable weight loss tips with Key Nutrition

bwilde — Tue, 11 Jan 2011 17:41:28 +0000

As we head into the new year so the ‘diet season’ begins. Suddenly magazines are full of the latest tips on how to achieve the perfect body as well as the latest gossip on which celebrity has lost the most weight – and how.

New diet books are being published all the time, despite the overwhelming evidence that many quick fix diets don’t actually work.

Often diets can work in the short term, and weight may drop off, but in the long term the weight loss is not sustainable and very often people regain the pounds to a level over and above their pre-diet weight.

The following simple tips can help you lose weight in a healthy and sustainable way. You don’t have to buy a diet book to follow them, and you don’t have to eat cabbage soup either.

Watch your portion sizes

Research has shown that portion control is the greatest predictor of successful weight loss. Portion sizes in restaurants and take-aways are often far bigger than is necessary in terms of both calorie content and nutrient intake. A team of researchers at the University of North Carolina studied the changes in portion sizes in the US between 1977 and 1996. They confirmed that portion sizes have been creeping up over the years by as much as 93 kcals for salty snacks such as crisps, 49 kcals for soft drinks, 97 kcals for hamburgers and 68 kcals for a portion of fries. Over time all these additional calories lead to significant weight gain, so be aware of the portion sizes you are eating and ask yourself – do I really need this much? Remember it is not a crime to leave food on your plate.

Eat breakfast

Research suggests that people who eat breakfast every day are not only less likely to be overweight than those who skip it, they are also less likely to suffer from chronic disease. It has been proven time and time again in trials that people who skip breakfast eat more calories later in the day than those who start the day with something in their stomachs. The ideal breakfast is a meal containing complex carbohydrates and protein, as this keeps us fuller for longer making it less likely we will need a sugary or caffeinated snack mid-morning. An ideal breakfast might be a poached or boiled egg with wholegrain toast, or unsweetened muesli with semi-skimmed or unsweetened soya milk.

Get active

Exercise is a key part of any weight loss programme. There are so many different ways to exercise these days, there really is something to suit everyone. If you are bored of the gym then look for something different – recent research in the UK has shown that exercising outdoors has a powerful positive effect on mood and self-esteem as well as physical fitness. Dr Jo Barton, a sports scientist, who conducted the study for the University of Essex, said physical activity in a green setting could help protect against health threats in the future and even increase our life expectancy.

If you don’t like regular types of exercise then try martial arts, dancing, capoeira, boxing, or pilates. For the best results it’s important to mix cardio and resistance training. Weight-bearing exercise is also protective against osteoporosis. For more about outdoor exercise see http://www.urbanvitality.com/

Do a weekly weigh-in

Although regular weighing sounds a bit obsessive, it can really help to keep weight on track. Evidence shows that people who weigh themselves regularly are less likely to put on excessive weight because they are able to identify small increases in time to take appropriate action. It also provides good motivation for healthy behaviour if you know you will be stepping on the scales again soon.

Remember that muscle weighs more than fat – if you start exercising more you may not lose weight as quickly as you thought, but your body composition will improve, and this is what really matters.

Chew your food well

Eating on the go, standing up or while doing something else, all make it more likely we will bolt our food without proper chewing. We are also much more likely to overeat if we eat quickly without chewing well. This is because it takes time for the signal that we are full to reach the brain, approximately 15-20 minutes after eating. So slow down and savour every mouthful.

Also, the digestive process starts in the mouth with the production of important digestive enzymes that help break down our food. If we don’t chew our food well enough before swallowing this can cause digestive problems such as bloating and flatulence.

Drink more water

Many of us don’t drink enough water. For successful weight loss it is essential to drink plenty of water every day because burning fat releases toxins into the system. These toxins need to be flushed out by the liver and kidneys. If there isn’t adequate water to do this, your body will burn fat less efficiently. Aim to drink between 1.5 – 2 litres water per day, more if you are exercising. Herbal teas and decaffeinated drinks can contribute to this target. Aim to drink water up to half an hour before a meal rather than with a meal because it can dilute your digestive juices. Ensuring adequate hydration can also help control appetite.

Keep positive

It can be very hard to lose weight and keep it off. It is worth noting that even a 5-10% weight loss confers significant health benefits in terms of long-term health risks such as cardiovascular disease and diabetes. So remember that every little bit counts.

If you want more support to lose weight in a healthy and sustainable manner, visit Key Nutrition

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Stay up to date on Nutrition news, trends and healthy eating advice with Nutritionist Millie Barret: RSS Feed, Email Newsletter, Twitter

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References

Ecotherapy: The Green Agenda for Mental Health. Mind Week Report. May 2007
Logue, E. et al (2004) Longitudinal relationship between elapsed time in the action stages of change and weight loss. Obesity, 12(9), 1499-508
National Heart, Lung and Blood Institute (NHLBI) 1998 Clinical guidelines on the identification, evaluation, and treatment of overweight and obesity in adults.
Raynor, D.A. (2006) Television viewing and long-term weight maintenance: Results from the National Weight Control Registry. Obesity, 14(10), 1816-24
Timlin, M.T. and Pereira, M.A. (2007) Breakfast frequency and quality in the aetiology of adult obesity and chronic diseases. Nutrition Reviews, 65(6), 268-81
Wyatt, H.R. et al (2002) Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obesity, 10(2), 78-82
http://thescotsman.scotsman.com/health/Five-minutes-of-outdoor-exercise.6267798.jp

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Does eating green leafy vegetables protect us from type 2 diabetes?

bwilde — Sun, 19 Sep 2010 12:51:41 +0000

In August an interesting article was published in the British Medical Journal about whether eating fruit and vegetables reduces the risk of developing type 2 diabetes. The findings of the research, a meta-analysis of six separate studies, seemed to suggest that eating green leafy vegetables (GLV) does indeed reduce the risk of developing type 2 diabetes. To be precise it was reported that eating an additional 122g of GLV is associated with a 14% reduction in risk.

Prevalence of diabetes in the UK

Before looking at this piece of research more closely, first let us consider the risk of developing type 2 diabetes generally. Approximately 2.6 million people in the UK have diabetes, around 90% of these are type 2 as opposed to type 1. There are thought to be about half a million people in the UK with type 2 diabetes who do not know they have it.

The two types of diabetes are very different and it is important to understand the difference. Type 1 usually affects people under the age of 40 and is treated with regular insulin injections, diet and physical activity. Type 2 usually affects people over the age of 40 in the white community, and people over the age of 25 in the black and ethnic minority communities. The research findings published in the BMJ recently are in relation to type 2 diabetes only. It is well-known and accepted that type 2 can sometimes be managed and even prevented by dietary and lifestyle changes. However, type 1 diabetes cannot be prevented or managed by diet or lifestyle changes, although these should form part of a good treatment strategy.

Risk factors for type 2

There are many risk factors for developing type 2 diabetes – including family history of the condition, being either overweight or obese, and leading an inactive lifestyle. Having either polycystic ovarian syndrome (PCOS) or pre-existing heart disease are also risk factors. People of South Asian descent are six times more likely, and people of African and African-Caribbean descent are up to three times more likely, to develop type 2 diabetes than people of white ethnic origin.

The research on green leafy vegetables

The findings of the meta-analysis were that eating an additional 122g of GLV per day is associated with a 14% reduction in risk in developing type 2 diabetes. This sounds like a simple enough statement. However, as with all research findings there is more to it than simply concluding that eating more GLV will reduce our risk of developing this particular condition. One has to ask questions such as: What else were the people who ate more GLV also doing? Were they exercising more than other people? Were they eating a healthier diet generally? Were they a healthier weight than other people in the study cohorts?

Although these confounding factors are generally taken into account in interpretation of data from these types of studies, it is not possible to draw any firm conclusions about cause and effect. What conclusions can be drawn however, are that GLV are good for us and that consumption of them may contribute to a lower risk factor for type 2 diabetes.

Why GLV and not other vegetables or fruit?

When this piece of research was covered in the mainstream press, it was often presented as though it strengthened the government’s call for us all to eat five-a-day ie. fruit and vegetables. However, this was not a true representation of the facts. In fact the study found that higher fruit consumption was NOT associated with a reduced risk of type 2 diabetes, and the same for vegetable consumption in general. The only positive association was for green leafy vegetables i.e. broccoli, spinach, kale, cabbage, chard, watercress and Brussels sprouts.

GLV are low in calories, low in fat, high in protein per calorie, high in fibre, high in iron, calcium and magnesium, and very high in phytochemicals such as vitamin C, carotenoids, lutein and folic acid as well as Vitamin K. Relevant to this topic, GLV are also very low on the glycaemic index, in other words they do not cause a spike in blood sugar. Blood sugar spikes cause the pancreas to release the hormone insulin into the bloodstream in order to bring blood sugar levels back within the normal range.

The Glycaemic Index and type 2 diabetes

Foods high on the glycaemic index such as refined carbohydrates, some fruits and some vegetables, require plenty of insulin to deal with the sugars they contain. Over time, eating foods high in sugars can lead to weight gain, insulin resistance and eventually type 2 diabetes. Therefore people who don’t regularly eat GLV are more likely to be eating other foods that are higher on the glycaemic index, possibly putting them at higher risk of type 2 diabetes in the long term.

Eating mostly low glycaemic foods is better for health generally. This means basing the diet on wholegrains (brown bread, brown rice, brown pasta) instead of the white varieties, eating plenty of fresh vegetables, some fruit (but not too much), regular intake of lean protein including meat and fish, nuts, seeds and legumes. A diet based on these foods coupled with regular exercise is good for weight management, good for cardio-vascular health and therefore good for prevention of type 2 diabetes.

For personalised help and support with losing weight or changing your dietary habits visit us at Key Nutrition on 020 7183 8484 begin_of_the_skype_highlighting 020 7183 8484 end_of_the_skype_highlighting or at:

http://www.key-nutrition.com/content/conditions/wwp/wellbeing_weight.php

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References

Carter P. et al Fruit and vegetable intake and incidence of Type 2 diabetes mellitus: a systematic review and meta-analysis
Quality and Outcomes Framework (QOF) 2009 (statistics)
Holt T.A., Stables D., Hippisley-Cox J. et al (2008). Identifying undiagnosed diabetes: cross-sectional survey of 3.6 million patients’ electronic records, Br J Gen Pract 58; 192-196
Department of Health (2001) National service framework for diabetes

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Diet and Lifestyle Tips to Help Prevent Cancer

Millie Barrett BSc(Hons), mBANT — Tue, 27 Jul 2010 17:15:00 +0000

There are more than 293,000 new cases of cancer diagnosed each year in the UK, and more than 1 in 3 people will develop some form of cancer during their lifetime. More than 1 in 3 people – that is a shocking figure.

According to Cancer Research UK, approximately half and probably more, of all cancers could be prevented by diet and lifestyle changes.

So we do have the power to act and reduce our personal risk of developing cancer – but how?

The following nine recommendations come from the World Cancer Research Fund Global Network (WCRFGN), which is made up of a panel of international experts working in the fields of cancer prevention, epidemiology, human nutrition, obesity and public health. Many of the recommendations are familiar public health goals based on maintaining a healthy weight, regular exercise and a well-balanced diet.

The WCRFGN recommendations:

Be as lean as possible within the normal range of body weight
Be physically active as part of everyday life
Limit consumption of energy-dense foods and avoid sugary drinks
Eat mostly foods of plant origin
Limit intake of red meat and avoid processed meat
Limit alcoholic drinks
Limit consumption of salt and avoid mouldy cereals or pulses
Aim to meet nutritional needs through diet alone
Mothers to breastfeed and children to be breastfed exclusively for six months and as complementary feeding thereafter

Let’s take a closer look at these recommendations and unpick what they actually mean for the average person in the street.

Be as lean as possible within the normal range of body weight

This means keep your Body Mass Index within the healthy range, ie. between 18-25. Ideally at the lower end of this range. If your BMI is above 25 you are classified as overweight and if it’s over 30 you are classified as obese. Being overweight or obese increases your risk of developing certain cancers. To calculate your BMI you just need your height and your weight, then you can do it online at: http://www.nhs.uk/Tools/Pages/Healthyweightcalculator.aspx

If you want help losing weight in a healthy and sustainable way, find out how at Key Nutrition’s Wellbeing and Weight Management Programme at: http://www.key-nutrition.com/content/conditions/wwp/wellbeing_weight.php

Be physically active as part of everyday life

We should be engaging in moderate physical activity for at least 30 minutes every day. Physical activity of longer duration or greater intensity is more beneficial. Limit sedentary activities such as watching TV, playing computer games etc. If gyms aren’t for you then find an activity you enjoy – dancing, climbing, skating, cycling……

Limit consumption of energy-dense foods and avoid sugary drinks

This recommendation is closely linked to weight control. Energy-dense foods are foods that are high in calories and very often low in nutrients. For example, fast food and take-aways are energy-dense (highly calorific) and nutrient-poor (contain little by way of vitamins and minerals). Sugary drinks are also empty calories and can contribute significantly to weight gain. Drink water or herbal teas instead!

Eat mostly foods of plant origin

The research has shown that most diets that are protective against cancer (and many other non-communicable diseases) are mainly made up of foods from plant origin. Overall, it is estimated that up to 2.7 million lives could potentially be saved each year if fruit and vegetable consumption were sufficiently increased.

We are all familiar with the mantra “five a day”. Well, five is the absolute minimum number of portions of fruit and vegetables we need to be eating every day in order to have any effect on our cancer risk. The World Health Organisation recommends 8-10 portions per day, with the onus on vegetables rather than fruit. This is best made up from a range of non-starchy vegetables and fruits of different colours including red, green, yellow, white, purple, and orange, including tomato-based products and allium vegetables such as garlic.

A good way to increase your intake of plant foods is to make smoothies and juices at home with fresh fruits and vegetables, make salads and soups (cold ones for summer!) and make sure you always have 2-3 portions of vegetables with your main meals of the day.

Limit intake of red meat and avoid processed meat

The research shows that people who eat large amount of red meat and/or processed meats are at increased risk of certain cancers. However, it is recognised that many foods of animal origin are nourishing and healthy if eaten in modest amounts. Meat is a valuable source of iron, zinc, protein, and Vitamin B12.

The WCRFGN recommends people who eat red meat to eat less than 500g a week, and to eat very little, if any, processed meat. Processed meat refers to meat that has been preserved by smoking, curing or salting, or through the addition of chemical preservatives. This generally includes ham, salami, bacon, hot dogs and some sausages.

If you want to know more about the links between red and processed meat and certain types of cancer, you can read more at: http://www.wcrf-uk.org/preventing_cancer/diet/meat_on_the_menu.php

Limit alcoholic drinks

The evidence on alcohol and cancer justifies a recommendation not to drink alcoholic drinks. However, other evidence shows that modest amounts of alcohol are likely to have a positive effect on the risk of cardiovascular disease. Therefore it is hard to draw any firm conclusions other than to say that in relation to cancer specifically, even small amounts of alcohol have a negative impact on risk. If you do like a drink then stick to government guidelines – 3-4 units per day for men and 2-3 units for women. And remember one drink does NOT equal one unit. Check out this website for more information on units and the effect of alcohol on health: http://www.drinkingandyou.com/site/uk/what.htm

Limit consumption of salt and avoid mouldy cereals or pulses

Current guidance is that adults should consume less than 6g salt per day. Average intake in the UK is around 9g, and the vast majority comes from processed or packaged foods, rather than any salt we might add at the table. So the first rule is always read the label. Any food containing more than 1.5g of salt per 100g of food is a high salt food. It is not only the obvious salty foods (crisps and other snacks) that contain high levels of salt, many breakfast cereals and bakery goods come very close to this threshold and should be avoided.

The evidence shows that salt and salt-preserved foods are probably a cause of stomach cancer, and that foods contaminated with aflatoxins are a cause of liver cancer. Aflatoxins are produced by some moulds when cereals (grains) and pulses (legumes) are stored for too long in warm temperatures. This is not only a problem in tropical climates.

The last two recommendations are not specifically related to what foods we can eat more of, or avoid, to reduce our risk of cancer. Therefore these two points will not be expanded on in this article.

Conclusion

There are a number of dietary and lifestyle changes we can make to reduce our risk of developing cancer in our lifetime. However, it is not possible to eliminate the risk entirely, even if all these recommendations were followed to the letter. In cancer, as in all disease, our genetics and environmental factors also have a role to play. What we can do is look after ourselves as best we can, eat our greens, stay active and keep a positive outlook for the future health of those we love.

Resources:

For some great recipe ideas and other information related to cancer prevention and diet see the World Cancer Research Fund’s website at: http://www.wcrf-uk.org/preventing_cancer/diet/index.php

For worldwide statistics on cancer incidence: http://www.wcrf-uk.org/research/cancer_statistics.php

References:

World Cancer Research Fund Global Network – Summary: Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective Published in Washington, DC: AICR 2007
Cancer Research UK – on incidence of cancer http://info.cancerresearchuk.org/cancerstats/incidence/index.htm
World Health Organisation – on fruit and vegetable consumption: http://www.who.int/dietphysicalactivity/fruit/en/index.html
Image Credit: www.aicr.org

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The silent disease – are you at risk?

bwilde — Sun, 20 Jun 2010 16:52:18 +0000

Osteoporosis is a disease that you may not even know you have. Yet it can result in fractures, loss of height and severe pain in later life. What a lot of us don’t realise is that it can start to take hold in our 20s and 30s……..

Once considered a disease of elderly post-menopausal women osteoporosis is becoming overwhelmingly prevalent at a younger age. Many young people are unaware of the damage they could be doing to their bones through poor diet, smoking, excessive drinking and lack of exercise.

The National Osteoporosis Society estimates that the lifetime risk of sustaining a hip fracture due to osteoporosis is greater than the risk of developing breast cancer. They also predict that 50% of women over the age of 50 in the UK will break a bone, mainly because of osteoporosis.

Yet bone health is determined in our youth. By around the age of 30 our bone density has already peaked. Building strong bones when we are young puts us in a better position to prevent osteoporosis later on.

What is osteoporosis

Osteoporosis literally means “porous bone”. The inner mesh of the bone represents a honeycomb structure which is constantly being regenerated. Old worn out bone is broken down and new bone replaces it. Believe it or not bones are metabolically very active — the entire skeleton is replaced about once every 10 years! However, in osteoporosis the holes in the inner mesh become larger which makes the bone more porous and prone to fracture.

Often called a “silent disease”, there are no associated symptoms or warning signs prior to fracture. It can leave sufferers with chronic back pain, loss of height, lack of mobility, disability, deformity and lack of independence.

What causes it?

Lack of oestrogen post-menopausally is widely considered as the main cause of osteoporosis. Although it is a factor, this doesn’t explain the difference in incidences between industrialised and non-industrialised countries and also why some post-menopausal women get it and others don’t. It is not surprising therefore that diet and lifestyle are increasingly coming under the spotlight.

Risk factors

Poor diet
Absence of periods for six months or more – as a result of excessive dieting or over exercising
Being underweight
Smoking
Heavy drinking
Long-term use of corticosteroids
Family history
Malabsorption problems - e.g. Coeliac disease and Crohn’s disease
Early menopause – (before the age of 45)
Hysterectomy

If you think you are at risk you can request a bone density scan from your GP. This will help show the strength of the bone. If necessary your GP will discuss treatment. Diet and lifestyle changes may help reduce your risk of breaking bones in future.

Source: the National Osteoporosis Society

Focus on Diet

The National Osteoporosis Society has revealed that British women are putting their bone health at risk through poor diet. So what measures can you take now to ensure bone health in the future? Contrary to popular belief, it’s not just about drinking more milk……………….

Avoid Excess Protein

Protein rich foods are acid-forming. This means that when broken down in our bodies they make the acid level of our blood rise. It’s very important for the blood not to become too acidic and so our bodies try to neutralise this affect and can ultimately do this by using calcium which it takes from the bones. Acid-forming protein foods include dairy products, meat, eggs, fish and some vegetable proteins such as nuts.

So how do we overcome this? Protein is essential for many functions including growth, repair, blood sugar control and detoxification, so it’s very important not to exclude it. In fact low protein intake itself is a risk factor in developing osteoporosis.

The best protection from acid-forming protein comes from a diet rich in fruit and vegetables. These are alkaline producing which means if the body has ample supply we don’t need to take calcium from the bones to neutralise the blood. The government recommends 5 portions a day but for optimum health aim for 8 to 10 portions with the emphasis on vegetables. (One portion is 80g or approximately the equivalent to the size of a medium apple.)

Calcium

A good calcium intake is one factor that can keep bones strong. When we talk about calcium most of us think of dairy products. However, dairy can be high in saturated fat and may increase acidity in the body. So it’s important to rely on a diverse range of calcium sources including green leafy vegetables and legumes, or “greens and beans” for short. Broccoli, Brussel sprouts, collards, kale, mustard greens, Swiss chard, and other greens are loaded with highly absorbable calcium and a host of other important nutrients. The exception is spinach, which contains a substance which blocks the absorption of calcium and other minerals. Nuts and seeds are also great sources of calcium, especially sesame seeds.

Vitamin D

Vitamin D is required for the body to absorb calcium. Our bodies produce this important vitamin from the action of sunlight on the skin. According to Osteoporosis Australia the country’s ongoing campaign to keep people covered up in the sun is leading to increased risk of osteoporosis.

Don’t be fooled though to think it is still safe to sun worship without protection! About 15 minutes of sunlight on your skin each day normally produces all the vitamin D you need. However, darker skins may need more exposure and during the winter months when the sun is weak try and double this to 30 minutes. Vitamin D can also be found in oily fish, eggs and dairy products, although in small quantities. As we get little sunlight during the winter months, it may be worth considering supplementation. It is important to get your blood levels tested prior to supplementing with vitamin D.

Magnesium

Most of us know that our bones are made of calcium but they also contain magnesium. In fact approximately 50% of the total body magnesium is found in the bone! Without sufficient magnesium, calcium is less likely to be deposited in the bone. Food sources of magnesium include nuts, beans, wheatgerm and brewers yeast.

Vitamin K

Not many of us have heard of Vitamin K but there is increasing evidence to show that it is an essential vitamin in bone health. It helps to produce the active form of a protein called osteocalcin which is responsible for holding calcium together in the bone. Food sources of vitamin K are cauliflower and green leafy vegetables. Vitamin K is also manufactured by our friendly gut flora.

Other Important vitamins and minerals

Boron, Zinc, Manganese and Vitamin C are other important nutrients in bone health. By eating plenty of vegetables, fruits, nuts, seeds and whole grains you should get an adequate supply.

Essential fatty acids

Omega 3 and Omega 6 fatty acids have been shown to increase the absorption of calcium and reduce calcium loss. Food sources include oily fish, seeds such as flax seeds, hemp, sesame and sunflower. Or go for cold pressed oil blends such as Udo’s Choice Oil Blend.

Be careful with anti-nutrients!

Alcohol and caffeine containing drinks such as tea, coffee and cola are known as anti-nutrients as they can interfere with mineral absorption including calcium and magnesium. Fizzy drinks contain phosphorus which in excess can lead to bone loss as when it is excreted from the body in urine it takes calcium with it.

Phytoestrogens

Plant oestrogens can help protect bones by mimicking the action of our natural oestrogen. As low oestrogen is linked to osteoporosis, foods containing plant oestrogens could be of benefit. Food sources of phytoestrogens include chickpeas, lentils, bean sprouts, legumes and red and yellow fruits and vegetables.

Soya has some great health benefits and is a rich source of phytoestrogens. Fermented soya products such as tempeh, miso and live natural soya yoghurt are better than non-fermented soya products such as tofu and soya milk as these may interfere with thyroid function and contain substances which could block the absorption of nutrients

Salt

Salt increases calcium loss from the bones. The government recommends a maximum of 6g of salt per day for adults yet the average intake is more like 9g. Most of the salt we eat is found in processed and packaged foods, so always read the label and avoid adding it to food. Many labels give salt content in the form of sodium which can be confusing. To work out salt content multiply sodium by 2.5. Any food with more than 1.5g salt per 100g of product is high in salt.

Exercise

Weight-bearing exercise is essential for bone health as it promotes bone growth. Walking, jogging, stair-climbing and even dancing count. The government recommends half an hour of moderate activity five times a week. Remember, swimming doesn’t count as it’s not a weight-bearing exercise.

Smoking

Smoking suppresses the cells responsible for building new bone. It also depletes the body of bone building essential nutrients including vitamin C. It can also bring forward the menopause by two to three years. Three very good reasons to quit today! Talk to your GP for help with giving up.

Stress

Believe it or not, prolonged mental stress can increase our risk of osteoporosis. When we are stressed the body’s “fight or flight” mechanisms kick in to action. Part of this response is to leach calcium from the bones in order to allow for muscle contraction and blood clotting. This reaction would have made sense in cavemen times when we had to run away from the grizzly bear or prepare our bodies to cope with injury. However, the body still uses the same response when we are stressed due to that important deadline at work or when we are late and stuck in a traffic jam.

It might sound easier said than done but try and take measures to reduce or better deal with the stresses in your life. Try to prioritise so you are not taking on too much at once. Meditation techniques or yoga can help. Even allowing half an hour a day when you have “me time” to read your favourite book or soak in a hot bath. Exercise is also another great stress buster – another good reason to get moving!

Key Nutrition offers personalised dietary and lifestyle support for protection from, and management of, osteoporosis and many other chronic illnesses, See: www.key-nutrition.com for more information

10 Key Steps to Bone Protection

Eat plenty of fruit and vegetables — especially green leafy vegetables which are high in calcium, magnesium, boron and vitamin K.
Include nuts and seeds in your diet – sources of magnesium, zinc, calcium and essential fats
Make sure you are doing some weight-bearing exercise
Sensible sun exposure
Manage stress
Quit smoking
Eat foods packed with phytoestrogens such as chickpeas, beans, lentils and tempeh
Cut back on salt and fizzy drinks
Avoid excess protein diets e.g. Atkins
Avoid over-dieting and becoming too thin – The NHS Direct website has a BMI calculator. A score of under 18.5 is considered underweight.

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Stay up to date on Nutrition news, trends and healthy eating advice with Nutritionist Millie Barret: RSS Feed, Email Newsletter, Twitter

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Vitamin D – the latest super-vitamin? Where do we find it and why does it matter?

bwilde — Fri, 04 Jun 2010 10:39:25 +0000

Everyone enjoys a bit of sunshine – we grab it while we can in this country – but in recent years there has been a backlash against lying in the sun, due to the real risk of skin cancers – which are on the rise in the UK.

However, sunshine on the skin does more than give us a healthy glow and a boost – it is vital for the synthesis of Vitamin D – probably the hottest vitamin around right now in terms of new research about its importance for health. Research has shown that Vitamin D has far more relevance than just helping to build strong bones. D’s role in bone strength has been known for a long time, ever since a Polish doctor in the early 19th century cured city children of rickets by sending them to the countryside to get more sunshine.

As well as recognising the many important roles Vitamin D has to play in health, scientists have also recognised that many people are not getting enough. One result of this is that it is now government policy that certain groups of people should take a 10 microgram supplement of Vitamin D every day, to avoid deficiency. Those deemed at risk of deficiency include: people with dark skin, people who work indoors and don’t go outside very much, the elderly, pregnant and breast-feeding women, people following a vegetarian or low-fat diet, and people who cover up most of their skin when they go outside for cultural reasons.

In terms of children, current Department of Health advice is that all infants and children under 5 years of age should take supplements containing at least 7 micrograms (280 IU) of vitamin D daily.

There are also plans to set a minimum daily reference intake (known as an RNI) for Vitamin D for adults too, as currently in the UK there is only an RNI set for children, adults over 65 and those deemed at risk of deficiency. The RNI is 10 micrograms (400 IUs).

If you are thinking of taking a Vitamin D supplement it is a good idea to visit your GP and ask for a blood test to check Vitamin D status first. This test is also available through Key Nutrition.

Vitamin D and immunity

Clear associations have now been made between low Vitamin D levels and certain cancers; auto-immune diseases such as type 1 diabetes, rheumatoid arthritis and muscular sclerosis; and infectious diseases such as flu. The reason for these associations is the fact that the active form of Vitamin D in the body – 1,25 dihydroxyvitamin D – travels to many different organs and cell types where it alters cellular function by triggering gene activity.

At least 1,000 different genes are believed to be regulated by this active form of Vitamin D in the body. Many of these genes have critical roles in cellular defense – which is why this sunshine vitamin has such an important role to play in immunity, including cancer protection.

Where to get Vitamin D

The good news is that there is more than one way of increasing your intake of this sunshine vitamin. Some foods contain Vitamin D and these are generally healthy foods such as oily fish, shiitake mushrooms, eggs and fortified dairy products. However, the amount of active Vitamin D found in these foods is minimal compared to the amount made by exposure to sunlight.

We all want to know how much sun exposure we need in order to maintain good Vitamin D levels, while not exposing ourselves to the risk of developing skin cancers.

There is some difference of opinion on this matter amongst different parts of the scientific community. Dermatologists have always believed that any sun exposure without protection is both bad for the skin and raises the risk of skin cancers. Hence the many high profile campaigns telling us to wear suncream at all times, and to never let our children outside without it covering every inch of exposed skin.

Those on the other side of the fence are the scientists and researchers looking into Vitamin D, who generally believe that without some unprotected sun exposure during the summer months we are very likely to be deficient in this important vitamin. Many of them also believe that the RNI for Vitamin D should be much higher than it is now given all the research demonstrating its role in so many common diseases of the 21st century.

Sensible advice for sun exposure is 15-20 minutes two to three times a week during the summer months, longer if you have darker skin, less if you are very pale. After that length of time put on sunscreen. SPF 15 reduces production of Vitamin D by 99%, because it blocks the UV rays. Most importantly do not allow your skin to burn.

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Stay up to date on Nutrition news, trends and healthy eating advice with Nutritionist Millie Barret: RSS Feed, Email Newsletter, Twitter

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Healthy and achievable weight loss tips with Key Nutrition: As summertime approaches so the ‘diet season’ begins. Suddenly magazines are full of the latest tips on how to… read more

Healthy and achievable weight loss tips with Key Nutrition

bwilde — Thu, 20 May 2010 11:43:56 +0000

As summertime approaches so the ‘diet season’ begins. Suddenly magazines are full of the latest tips on how to achieve the perfect beach body as well as the latest gossip on which celebrity has lost the most weight – and how.

New diet books are being published all the time, despite the overwhelming evidence that many quick fix diets don’t actually work.

The following simple tips can help you lose weight in a healthy and sustainable way. You don’t have to buy a diet book to follow them, and you don’t have to eat cabbage soup either.

Watch your portion sizes

Eat breakfast

Get active

Do a weekly weigh-in

Remember that muscle weighs more than fat - if you start exercising more you may not lose weight as quickly as you thought, but your body composition will improve, and this is what really matters.

Chew your food well

Drink more water

Keep positive

If you want more support to lose weight in a healthy and sustainable manner, visit Key Nutrition

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Stay up to date on Nutrition news, trends and healthy eating advice with Nutritionist Millie Barret: RSS Feed, Email Newsletter, Twitter

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References

Ecotherapy: The Green Agenda for Mental Health. Mind Week Report. May 2007
Logue, E. et al (2004) Longitudinal relationship between elapsed time in the action stages of change and weight loss. Obesity, 12(9), 1499-508
National Heart, Lung and Blood Institute (NHLBI) 1998 Clinical guidelines on the identification, evaluation, and treatment of overweight and obesity in adults.
Raynor, D.A. (2006) Television viewing and long-term weight maintenance: Results from the National Weight Control Registry. Obesity, 14(10), 1816-24
Timlin, M.T. and Pereira, M.A. (2007) Breakfast frequency and quality in the aetiology of adult obesity and chronic diseases. Nutrition Reviews, 65(6), 268-81
Wyatt, H.R. et al (2002) Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obesity, 10(2), 78-82
http://thescotsman.scotsman.com/health/Five-minutes-of-outdoor-exercise.6267798.jp

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Nutritional Support for Hayfever

bwilde — Tue, 04 May 2010 12:12:19 +0000

After a particularly cold and long winter we are all looking forward to the warmer weather and longer days. However, spring and summer is a time that most hayfever sufferers dread.

Sneezing, runny nose, watering eyes and feeling bunged up are some of the unpleasant symptoms experienced.

And it seems like the problem is only going to get worse for many of us. A new report from the National Pollen and Aerobiology Research Unit claims that half of Britons may be suffering from hayfever by 2030. Despite the fact that most pollen counts are much lower in cities, a rise in pollution makes urban dwellers particularly prone to suffering from symptoms. As more people adopt an urban lifestyle, it is likely that the number of sufferers will rise.

Tips to minimise the effects of hayfever

So apart from sitting indoors with the windows closed or dosing up on anti-histamines and decongestants with their unwanted site effects, what else can you do to ease your symptoms? Well, the good news is there are lots of small but significant nutritional changes you can make.

Reduce consumption of foods high in histamine

Many foods naturally contain histamine, with some foods containing particularly high levels. These foods include cheese, fermented soy products, other fermented foods (e.g. sauerkraut), alcohol, and vinegars. Marmite, tomatoes, spinach, processed meats and fish also contain histamine. Eating these foods during the hayfever season adds to an already high histamine load, which is likely to exacerbate symptoms. If your symptoms are particularly bad, avoiding high-histamine foods altogether during your peak hayfever period may bring significant relief.

Reduce intake of foods containing saturated fats while increasing intake of foods containing omega 3 fatty acids

Hayfever is an inflammatory response. Part of this inflammatory response is caused by the release of chemicals called leukotrienes. Leukotrienes are derived from arachidonic acid which is found in saturated fats. Foods high in saturated fat are foods of animal origin ie. meat and dairy products. Processed foods such as cakes and biscuits also contain saturated fats. Anti-inflammatory chemicals derived from omega-3 fats help to counter the inflammatory effects of arachidonic acid. Therefore, reduce consumption of dairy, meat and processed foods and increase consumption of foods that contain omega 3 fats such as flaxseeds, walnuts and fresh oily fish. Oily fish include salmon, mackerel, tuna, sardines and herrings. Fish oil can also be taken as a supplement.

Increase food sources of quercetin, vitamin B6 and vitamin C

Quercetin is a flavonoid found naturally in certain foods, it inhibits both the manufacture and release of histamine and other inflammatory chemicals. Apples and onions are particularly good sources. Nettle tea also contains quercetin and has also been shown to reduce allergic symptoms.

Vitamin B6 assists histamine breakdown and can be found in foods such as bananas, pulses, wheatgerm, seeds and meat. Vitamin C helps prevent secretion of histamine and is present in fruit and vegetables. Aim for 8-10 portions per day with the onus on vegetables.

With the guidance of a nutritional practitioner, supplementation of these important nutrients can also be very effective.

Drink plenty of water

Histamine can be generated in the central nervous system when the body is dehydrated. It is therefore important to drink adequate quantities of pure water to keep this incidental histamine release to a minimum – aim for 1.5 to 2 litres a day. Keeping well hydrated will also help dilute any histamine that has been released by the mast cells.

Local Honey

Some people swear by a spoonful of local honey each day, starting a couple of months before hayfever season starts. It may help the body build some immunity to the pollen. However, the jury is still out as to whether this is an effective way of reducing symptoms.

Supplementation

There are a number of nutritional supplements on the market that help balance an overactive immune system and provide a natural alternative to conventional hayfever medication. Our team can assist you with choosing the appropriate combination and dose of supplements for your situation.

Further nutritional support

The Key Nutrition team can help you to determine the most suitable dietary changes and best supplement choices to suit your needs. Contact us to find out more or make an appointment in our London clinic.

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Stay up to date on Nutrition news, trends and healthy eating advice with Nutritionist Millie Barret: RSS Feed, Email Newsletter, Twitter

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References

Samuelsson B. Leukotrienes: mediators of immediate hypersensitivity reactions and inflammation. Science 1983; 220(4597):568-575.
Simopoulos A.P. The importance of the ratio of omega-6/omega-3 essential fatty acids Biomedecine & Pharmacotherapy 2002; 56(8):365-379.
Ling E., Smith T., Dao Nguyen X., Pridgeon C., Dallman M., Et al. Relation of CD4+CD25+ regulatory T-cell suppression of allergen-driven T-cell activation to atopic status and expression of allergic disease. The Lancet 2004; 363(9409):608-615.
Joneja J (2003). Dealing with Food Allergies. Boulder:James Bull.
Simopoulos A.P. The importance of the ratio of omega-6/omega-3 essential fatty acids Biomedecine & Pharmacotherapy 2002; 56(8):365-379.
Middleton E., Drzewiecki G. Flavonoid inhibition of human basophil histamine release stimulated by various agents. Biochem Pharmacol. 1984; 33(21):3333-8.
Mittman P. Randomized, double-blind study of freeze-dried Urtica dioica in the treatment of allergic rhinitis. Planta Med. 1990;56:44-47.
Maintz L., Novak N. Histamine and histamine intolerance. American Journal of Clinical Nutrition 2007; 85(5):1185-1196.
Murray M.T. A comprehensive review of vitamin C. Amer J Nat Med 1996; 3:8-21.
Ritchie E. Brown D. et al. The physiology of brain histamine. Haas Progress in Neurobiology 2001; 63(6):637-672.
Murray M, Pizzorno N (2003) Encyclopaedia of Natural Medicine. 2nd ed. GB: Little, Brown.

Key Nutrition

Healthy and achievable weight loss tips with Key Nutrition

Watch your portion sizes

Eat breakfast

Get active

Do a weekly weigh-in

Chew your food well

Drink more water

Keep positive

References

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Healthy and achievable weight loss tips with Key Nutrition

Watch your portion sizes

Eat breakfast

Get active

Do a weekly weigh-in

Chew your food well

Drink more water

Keep positive

References

More From Millie Barret

Nutritional Support for Hayfever

Tips to minimise the effects of hayfever

Reduce consumption of foods high in histamine

Reduce intake of foods containing saturated fats while increasing intake of foods containing omega 3 fatty acids

Increase food sources of quercetin, vitamin B6 and vitamin C

Drink plenty of water

Local Honey

Supplementation

Further nutritional support

References