The importance of fibre and the danger of long term low carb diets

In my opinion fibre is an unspoken hero and is central to many of our health issues today… 

In my last post I imparted information from the new UK health recommendations, based on scientific evidence from the Scientific Advisory Committee on Nutrition (SACN). The last post was focused on carbohydrates and free sugars, therefore as promised this post will describe not only the importance of fibre but also how we can achieve the recommendations. 

The official definition of dietary fibre within Europe has been recently adapted to incorporate further types of fibre within foods. If you would like further information please visit British Nutrition Foundation (BNF), online (see references for link).

The science is strong in terms of dietary fibre, and we now know that increasing fibre reduces heart disease and related problems, incidence of stroke, colorectal cancer and type 2 diabetes. I am sure that you are aware that these diseases are huge killers in the UK, hence the importance of these recommendations. Moreover, a low fibre intake is associated with constipation and gut issues, with a high fibre diet supporting the reduction of cholesterol and being overweight.

A familiar story…

Health professionals appreciate the challenge, as the 30g a day adult guidance is not reflected in the average UK diet. Achieving this will require a change of diet for many of us. In my unwavering opinion it is time for us to wake up and view the statistics of disease and unnecessary pain that so many are going through, which is for the most part related to our diet. 

Forgive my tangent here, but I think this may be familiar to many of you. I was sitting waiting for a friend in a public area and overheard a conversation (as one does) between a poor suffering lady and her companion. This lady was listing all of her problems that were auto immune and heart issues, and so it went on. The symptoms were being relayed as a matter of fact, that these were part of growing older. I felt so sad for her - this is not right, we do not have to suffer. There needs to be a revolution of change! Food is medicine, how will you incorporate this into your life and that of your close ones?

Dietary fibre recommendations

Fibre intake should be approximate 15g per day for age 2 to 5 years, 20g per day - 5 to 11 years, 25 g per day - 11 to 16 years and 30g for 16 years and above (these figures are based on the european  definition of fibre - Association of official analytical chemists - for more information see references).

Why is low carb an issue?

The low carbohydrate, high fat diet has been found to be extremely effective in weight loss in the short term, particularly in morbidly obese individuals, however in the long term there are health risks to be considered. This is due to a low carbohydrate diet generally comprising of a minimal amount of foods which contain fibre. As discussed in former paragraphs, this increases the risk of many health issues over the long term.

How can I increase my fibre and meet these recommendations?

In meeting these recommendations a person will reduce their risk of the health problems as noted above, with many other benefits such as increased energy, clear skin and more. The following are ways to achieve a high fibre diet in a healthy way. If you would like further guidance and a way to incorporate healthy habits for life please go to www.passionatenutrition.co.uk .

• an average daily consumption of 8 portions of fruits and vegetables
• consume more fruits and vegetables in a daily smoothie - use more veggies/berries than other fruits (www.passionatenutrtion.co.uk)
• consume sweet potatoes with skins
• choose wholemeal options for breads or pasta
• oats are an excellent source of fibre - include a few times a week 
• make your meals from scratch including vegetables e.g. chilli, soups, curries e.t.c.
• include nuts and seeds as a daily snack or added to smoothies, salads e.t.c.

I hope this will help you increase your fibre intake and live a long healthy life! As always if you have any questions please comment or get in touch.

Love and health

Kelly x

References

• http://www.nutrition.org.uk/nutritionscience/nutrients/dietary-fibre.html?start=3o 

• The full SACN report is available at: https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/445503/SACN_Carbohydrates_and_Health.pdf

• Supporting documents: https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/445512/Supporting_Documents.zip

For the love of the open water

The first time I did an open-water swim was late summer 2013 - 500 metres around the lake at Ellerton, North Yorkshire. Having struggled into my neoprene wetsuit (no mean feat!) I headed to the jetty. Pausing at the edge, I knew the longer I hesitated, the harder it would be to take the plunge. So, within a matter of seconds I went for it! The sun was shining and the water was calm (athough I had to try hard not to think about the fish and other wildlife lurking beneath me!). I can honestly say I have never looked back! Swimming in the open air is a rejuvenating and exhilarating experience both physically and mentally.

Fear when faced, can bring huge rewards, it makes us stronger and more self confident. It pushes us to escape the mundane and be the best we can be!.

Open-water swimming is a lifetime sport that has all the health benefits of indoor swimming, such as developing cardiovascular fitness and muscle strength, as well as improving flexibility, coordination and boosting energy levels. It is an excellent activity for weight control and stamina building. Because swimming does not impact on the joints like running and similar exercises, it is good for people with back or joint problems who may not be comfortable with land based exercise.

Swimming in natural environments also avoids the chlorinated water together with the general dullness of ploughing up and down in a straight line in indoor swimming pools.

I have even caught the competitive bug and have taken part in a swim at Bamburgh as part of a sprint triathlon (yes, really!) as well as the one and two mile races in Lake Windermere. 

Whilst I’m glad I’ve done these, open water swimming is best taken at a steady pace, so that the tranquillity and serenity permeates your body with a ''good to be alive’’ feeling.

Of course there are some safety issues to consider when swimming outside:

Avoid swimming alone especially in a new location.

Consider wearing a wetsuit to provide warmth and aid buoyancy. They are compulsory at most organised venues when the water temperature is below 14 degrees.

Beyond keeping warm the biggest issue among beginners is anxiety. Diving into a dark, cold lake can be intimidating. As panic is often the result of perceived shortage of breath, this can be avoided by exhaling deeply, as well as allowing water to seep into your wetsuit slowly to avoid the shock of a sudden drop in temperature.

I would recommend that if you're  considering outdoor swimming, you start when the water is at its warmest, so that you become acclimatised. The website wildswim.com lists places near you and notes advice from local swimmers.

Swimming in open water is something else. It doesn’t demand that you’re particularly well-conditioned before you start. Rather, it helps you to reflect and work through any psychological or emotional issues and to get in touch with your body. The water encourages a journey inward, tapping into your inner strength and yielding to a need greater than your own.

So what are you waiting for? Find some water and get moving... the water might be freezing, but it’s lovely!

Namaste

Alison x

Sources:

http://www.express.co.uk/life-style/health/511493/Open-water-swimming-good-for-body

http://www.existing2living.com/8-reasons-why-fear-is-good-for-you/

http://www.express.co.uk/life-style/health/511493/Open-water-swimming-good-for-body

http://www.strel-swimming.com/

http://www.telegraph.co.uk/comment/personal-view/11325401/Why-open-water-swimming-is-the-trend-of-2015.html

What do the new UK healthy eating guidelines mean for you?

There have been recent changes in the UK dietary recommendations reported in the media. I find myself confused by some of the messaging attached to what seems like a jumble of statistics and percentages, so in this post I will share the important changes to sugars, what they mean and why they have been made.

The Scientific Advisory Committee on Nutrition (SACN) have released a report to the government, basing all of their recommendations on strong scientific evidence. The UK Department of Health has adopted this dietary guidance for carbohydrates, sugars and fibre. This is great news because it is being officially recognised that reducing free sugars* and increasing fibre can reduce our risk significantly for many types of cancers , heart disease, diabetes, obesity etc.

https://www.gov.uk/government/publications/sacn-carbohydrates-and-health-report

Carbohydrates - 50% total dietary energy

The amount of carbohydrates we can consume has been increased. The report stated that diets higher in ‘total carbohydrate’ and links to weight gain were not supported by the evidence. However the most important changes are to the sugar and fibre guidance within total carbohydrates. 

No more than 5% of total dietary energy should come from free sugars…

The SACN review reported that higher consumption of sugar, food and drinks containing sugars resulted in tooth decay, increase in type 2 diabetes as well as weight gain in children and adults. This is most likely not new information for you, but we can celebrate this being included in national guidance as a step forward in our understanding of nutrition.

So what is 5% and what are free sugars? 

If you are an adult female this will mean that you should be consuming no more than 80-90 calories or 20-25g of free sugars (approximately 30g or 6 teaspoons) adult males and 18g  or just less than 4 teaspoons for children). ‘Free sugars’ are defined as those sugars added into foods by manufacturers or ourselves, including in tea, coffee, sugary drinks in addition to sugars naturally present in honey, syrups and fruit juices. This does not include whole foods which include natural sugars e.g. fruit or lactose (the natural sugar found in milk).

*”all monosaccharides and disaccharides added to foods by the manufacturer, cook, or consumer, plus sugars naturally present in honey, syrups, and fruit juices”.

WHO 2015

Examples of amount of free sugars contained within food products:

• 1 can of coke 33g
• 30g bowl of bought standard chocolate cereal 12g
• 1 average milk chocolate bar  23g
• 1 medium glass of fresh orange 24g

You can check your food label by looking at the amount of carbohydrates of which sugars per 100g, then calculating how many grams of sugar is in the serving size e.g. 10g of sugar per 100g would mean in a serving of 50g there would be 5g of sugar.

I hope this has helped you understand the first of the UK dietary recommendations. I will be following this post with a further post on the changes to fibre recommendations, then with fat and protein. 

As always, please do not hesitate to ask or comment if you have any questions. 

Love and health

Kelly x

Notes:

The new recommendation values for total carbohydrates, sugars and starches are made in the

context of an energy intake that is appropriate to maintain a healthy weight (SACN, 2011) and are 

in relation to the average population intake for the age groups from 2 years upwards.

References

ï         The full SACN report is available at: https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/445503/SACN_Carbohydrates_and_Health.pdf

ï         Supporting documents: https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/445512/Supporting_Documents.zip

10 simple swaps to help you take control of your wellness

Choosing healthier foods can be easier than you may think. By changing just a few eating habits and making small changes you can look better, feel better and slim down too!

Add more vegetables to your life

Experiment with some of the many simple ways to do this to help maximise your nutrition. 

• grate a carrot, courgette or pureed cauliflower or swede/turnip/celeriac to any savoury sauces, soup or casserole
• add extra sides of greens to every main meal
• add a handful of leafy greens (spinach, chard, kale, parsley or broccoli) to your smoothies 

Replace white sugar with natural sweeteners

Stay away from refined sugar in drinks, on cereals and in recipes, use natural sweeteners such as rice malt syrup, raw honey, pure maple syrup or coconut sugar.. Even better, experiment by adding less sugar than recipes suggest, it will be better for you and will taste just as sweet. 

Eat fresh fruit instead of juice

Skip the glass of orange juice and eat a fresh orange instead. As well as extra fibre, fruit sugars are less damaging to teeth when they’re contained within the whole fruit.

Try plant based milks instead of cow’s milk

Dairy can be a trigger for an upset stomach. Substitute with a nut milk such as almond, coconut or soya (see our previous post ‘Make your own nut milk’), or make milk from hemp seeds. 

Swap fruit juices/fizzy drinks for soda water

Drinking just one can of soft drink a day increases your risk of diabetes by 22%. Try soda water with ice and a lime slice to significantly reduce the sugar content from liquids.

Use Greek yoghurt instead of milk

Replace milk on your granola with Greek yoghurt (see the recipe for 'Extremely tasty granola' in our breakfast recipes)

Bake sweet potatoes instead of chips

Sweet potatoes are full of beta carotene, which converts into vitamin A in your body.

Slice into wedges, toss with olive oil and sprinkle with sea salt. Place on a baking tray and roast at 200 degrees (gas mark for 15-20 minutes or until lightly browned. Sweet potatoes can also be used as a mash for fish/cottage pie, baked whole or made into crisps.

Try frozen fruits instead of ice-cream

Freeze and blitz one or more different kinds of fruits such as banana or pineapple adding cacao, coconut water or nuts. Banana gives a lovely low fat creamy texture.

Drink infused water instead of fruit juice

Put half strawberries and mint or sliced orange and cucumber in a jug and chill for 3-4 hours. Enjoy the fruity flavour without the calories.

Use almonds instead of breadcrumbs

Ground almonds are perfect for coating chicken or binding meatballs or burgers, while roughly chopped almonds can be sprinkled over gratin. Almonds will boost your zinc, fibre and iron levels. 

Let us know of any healthy food swaps you have made.

Namaste

Alison x

Sources:

http://www.buzzfeed.com/emofly/food-swaps-for-healthier-snacking#.vf1Nax4r2

http://www.waitrose.com/home/inspiration/waitrose_lovelife/healthy-swaps.html

http://www.huffingtonpost.com/2015/01/15/healthy-food-swaps-so-easy-so-nice_n_6472010.html

http://www.nhs.uk/Livewell/loseweight/Pages/Healthyfoodswaps.aspx

Have you forgotten food is medicine?

Have we forgotten how amazing our bodies are, how we can do so much with what we have already? Do we need all the gadgets, the processed quick foods, the chemicals, many of the pharmaceutical drugs?

Yes I have to agree gadgets and convenience foods make life so much easier, and we definitely have a need for medicinal drugs, but has it all gone a bit too far? I have heard experts say that we are living in a world with an eating disorder and I am inclined to agree for the most part. It is too easy to live in ignorant bliss, for example if you eat a Mars bar today there will not be evidence of damage to the body, the same the next day and the next. If you don't drink enough water for a day or 2 or even 3 … then your body will adapt as it is a sophisticated machine, particularly if you have good genes, the damage will take time. However, at some point there will be evidence of that damage and it may be a heart attack, a rash e.t.c. At which point you are thinking why is this happening to me? Consuming high sugar, alcohol or a diet high in processed foods over time will most likely manifest into diabetes, cancer, arthritis or other auto immune illnesses. There are so many conditions linked to how we fuel our bodies and take care of ourselves i.e. what we eat and drink, how much physiological stress and the amount of sleep we have.

It is usually when we look back historically that we can fathom or analyse changes in attitudes, so how did we go from the ancient Egyptians using natural foods, herbs and spices (e.g. figs, grapes and ochre were thought to be a cure for diarrhoea) to depending on pharmaceutical drugs and ignoring the natural foods we can consume daily to improve or sustain our health? 

One of the most influential doctors of his time was Claude Galen (130-200AD), who taught that natural substances provided from the environment could be used to heal. Using Hippocrates teachings and his own findings, he produced 22 volumes of medicinal teachings. These practices attracted many followers and continued for over a thousand years. Leading in to the 18th century there was a strong held belief that disease was caused by evil spirits and superstitious practices such as wearing amulets, using bits of human skulls or parts of frogs used to ward off plagues and such. Modern medicine was beginning to surface, and by the 18th century people could buy over the counter remedies. Although there were still those who advocated and provided books of home help treatments, including bleeding oneself and applying cow dung. Then of course Louis Pasteur (1822-1895) shaped our understanding of infectious disease, which was a significant advancement in curing and restoring wellbeing for so many, resulting in scientists searching for ways to battle numerous types of bacteria. Herein we find ourselves too dependent on antibiotics with bacterial resistance a major worry. So, in my view you could certainly argue that these treatments were the start of looking outside of ones resources and finding a cure, therefore leading to an attitude of looking for a drug/treatment rather than thinking about health as a lifestyle.

Remember that being overweight is mostly a build up of toxins, this is why fuelling in the best way for you is going to reduce risk of so many illnesses and diseases, not to mention improve your energy levels.You deserve to live free from illness, to have the body you want, to feel comfortable and to feel vibrant. The first thing you can do for you is to learn to listen to your body. You are unique and at the risk of repeating myself, please remember that what is right for a friend may not be good for you. Food and specific ways of eating are extremely emotive topics and there are strong opinions when it comes to eating meat not eating meat, paleo and vegan diets e.t.c. Steer clear of tight dietary labels where possible, and definitely avoid any plans which encourage eating junk foods whilst counting calories and not advocating eating more fruit and vegetables!

Today think about how special your body is and how you can practise self care by consuming lots of vegetables (smoothies/salads) and water, have an early night and starting a short meditation/mindfulness practice. You will be amazed how by just stopping and taking stock of these things and taking small actions will revitalise and help you achieve everything you need to.

3 tips for longevity and reducing risks of illness and disease:

1. Eat a mainly plant based diet - aim for half of your plate to be vegetables with a rainbow of colours (lots of greens!). The antioxidants present in fruits and vegetables will reduce free radical damage in the body.
2. Drink more water - this is different for everyone and dependent on the weather of course. Aim for approximately 2 litres of water a day (herbal teas are included in this).
3. Clear the junk from your cupboards - you know what I mean…

Lots of love and health,

Kelly x

Sources

Books: 

• Micronutrients in disease Kedar N. Prasad 2010
• The Antibiotic Paradox Stuart B Levy 2002

Make lemon water part of your morning routine

Want a simple first step to kick start your healthy lifestyle? Start each day with a glass of warm lemon juice. Warm lemon water serves as the perfect ‘good morning drink’. Its cleansing and healing effects will have a positive impact on your health in the long run if you make it a regular habit as Kelly and I have. 

As with any new habit, try it for at least 3 weeks to ensure it becomes established as part of your routine and also to see the benefits listed below.

Helps digestion

It is believed the citrus flavonoids in lemon water support the hydrochloric acid in the stomach in breaking down food. It has also been shown to calm an upset stomach or mild indigestion. 

The best way to utilise lemon water as a digestion aid is to also include the zest of the lemon which will improve the good bacteria in your gut.

A natural flush

The liver is extremely active during sleep since sleep is the body’s time to restore and regenerate. Drinking enough water, especially in the morning, helps make sure that the body can perform these jobs most effectively. 

Reduces inflammation

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.

A boost to your immune system 

Lemons contain vitamin C. They also contain potassium which is good for heart health as well as brain and nerve function. lemons contain more potassium than apples or grapes! Drinking lemon water first thing in the morning gives the body a chance to absorb these vitamins effectively and can provide a little immune boost. Vitamin C is also good for the adrenals and can potentially help reduce the affects of stress.

Healthy weight

Lemons contain pectin fibre which assists in fighting hunger cravings. Drinking enough water can increase metabolism according to research. Whilst this isn’t going to be a miracle weight loss solution by itself, it can help maintain a healthy weight.

Reduced wrinkles and improved skin

The antioxidants in lemon juice help not only decrease blemishes, but wrinkles too! As it’s detoxifying your blood, it will also maintain your skin’s radiance. Applying lemon juice topically to scars and age spots can reduce their appearance.

However it is very important to note that lemon juice when it comes directly in contact with the teeth, can erode the enamel. Hence, it is advised to consume it diluted and also rinse your mouth thoroughly after drinking lemon juice. Wait for at least 20 minutes afterwards to avoid the possibility of any damage.

Namaste

Alison x



Sources:
http://rootandsprouts.com/benefits-of-lemon-water-according-to-science/
http://www.lifehack.org/articles/lifestyle/11-benefits-lemon-water-you-didnt-know-about.html
http://foodmatters.tv/articles-1/cheers-to-drinking-warm-lemon-water
http://wellnessmama.com/35192/benefits-of-lemon-water/

Make your diet a fountain of youth in two steps

The conflicting nutritional messages from experts, bloggers and the food industry are prolific and not easy to disassemble or critically analyse, for this reason I would like to share some observations on a few of these mind shifters. In addition I hope that I can give you a few solutions and some real insights on how to make your diet your fountain of youth!

1. Firstly, you can find a research paper and sometimes numerous studies to back up most theories e.g. saturated fat is bad, saturated fat is good or protein is good for you to protein is bad. However in any study it is difficult to avoid bias (anything preventing the outcome/results being watertight), which can occur at any time of the study, from the design, selecting participants to analysing data. Therefore to fully review scientific literature, generally speaking the whole document must be read and understood. Herein lies problem one, as many media stories pick up on a specific line from a particular study and report it, often missing out huge chunks of the findings and on many occasions relaying the incorrect results. I was often shocked by nutrition media stories as I learned the skill of reading scientific papers as part of my degree. I really couldn't get my head around the misinformation in the media. There is no surprise we are completely confused as a nation, though we certainly cannot argue that sensational news sells!

Solution: Stop reading papers and watching the news, or stop believing everything you hear/read. 

2. Weight loss and health is a big money spinner for the industries involved. People want a quick fix, we seek guidance to feel good and be slim. We think that we will be happy once we are slim and if an author can promise us an easy way to lose weight, and employs the best marketing tactics (backed up by some science of course), then we want to buy it. I am not saying any of these have not been successful albeit a short time, nonetheless the conflicting advice can confuse.

Solution: By all means buy a diet book if it looks like it can provide you with informative advice, just try to take things gradually, eat to feel good for you and form healthy habits for life. Be careful of any diet that suggests you overhaul your diet in a few weeks and remember weight loss is best as a side effect to eating well and feeling healthy and energised.

3. The food industry is extremely powerful. We are talking about influence and wealth with thousands of scientific studies being subsidised by the industry.  As I write this post, the  sugar, meat and dairy industries come to mind. This is not always a problem as many research projects would not go ahead without funding from the food industry, all the same you can see where there may be concerns, when for example an energy drink manufacturer funds an investigation into the consumption of the very product they sell.

Solution: Eat as clean as possible, by this I mean avoid processed foods as a general rule and eat what makes you feel good, provides you with stable energy levels and supports a healthy weight. Choose not to be bamboozled!

Now to make your diet a fountain of youth

1. Eat more plants!

Free radical damage may be the biggest causation of ageing. These unstable molecules scavenge and cause cell damage from the process of oxidation. This damage can lead to ageing, illness and cancer. Therefore flooding your body with antioxidants will neutralise free radicals and lower your risk of cancer and support prevention of premature ageing. Eating more vegetables and fruit will also provide you with more fibre, which keeps you full and supports your digestive system. 

2. Eat less animal protein

The western diet brings with it a whole host of problems inclusive of heart disease, cancers and diabetes type 2. Protein is such a controversial subject in the nutrition world, however it cannot be argued that it is very difficult to find a plant based vegan with diabetes type 2. It is a myth that plant based diets are protein or iron deficient, in fact there is a strong correlation between high animal protein diets and higher rates of cancer and heart disease. If we think about eating like our ancestors, I am quite certain that we would not have had meat everyday. If you do eat meat, fish or dairy with every meal, try eating a few meat free meals per week. There is no doubt this will significantly benefit your health and the environment.

Live well, enjoy your food and keep experimenting with healthy ingredients! Eat organic when possible and enjoy salads, stir fry, veggie chilli and curry using lemons, cider vinegar, cayenne pepper, chilli, garlic, tamari sauce and miso for a range of flavours (see the blog recipes for inspiration).

I hope you have enjoyed the post, please get in touch if we can help you with any nutrition or lifestyle questions.

Love

Kelly x

If you would like to know more about these steps have a look at the following information sources:

http://www.epic-oxford.org

http://www.ncbi.nlm.nih.gov/pubmed/23836264

http://www.ncbi.nlm.nih.gov/pubmed/24346473

http://nutrition-news.blogspot.co.uk/2013/06/studies-show-why-meat-is-bad-for-health.html

http://www.bio-medicine.org/medicine-news/Too-Much-Of-Animal-Protein-May-Lead-To-Cancer-12102-1/

http://www.vegfest.co.uk