Category: The Science of Nutrition

What are Omega-3 Oils?

Omega-3s are a specific polyunsaturated fatty acid-containing more than one double bond in their chemical structure. The 3 indicates where the first double bond sits structurally.

While our bodies are capable of making saturated fatty acids we lack the enzyme which allows us to create a double bond in the right place effectively preventing us from creating the omega-3s ourselves. (1)

ALA, EPA, ETA and DHA are the most common dietary omega-3s.

Alpha-linolenic Acid (ALA): This is a plant-based omega-3 the best sources are found in leafy vegetables; flaxseed oil, chia seed oil and walnut oil. ALA is a short-chain omega-3 and requires your body to convert it into longer-chained EPA and DHA to make it.  This is an inefficient process with roughly 1% of the ALA you consume converting into the long-chain version your body requires. Interestingly women are slightly more efficient than men.

Eicosapentaenoic Acid (EPA): A 20-carbon fatty acid found in oily fish, algae oil and Krill oil. Your body is able to synthesize this molecule in its original form. EPA and DHA are required in high quantities in order to be beneficial to the body.  

Eicosatetraenoic Acid (ETA): Just like EPA, ETA contains 20-carbons however, it only has four carbon bonds as opposed to five. Found in roe-oil and green-lipped mussel it has recently been recognised for its potent health benefits. ETA is anti-inflammatory able to limit the amount of pro-inflammatory omega-6 fatty acid arachidonic acid (ARA). ETA is able to redirect the enzyme responsible for ARA production and convert it to EPA instead.

Docosahexaenoic Acid (DHA): 22-carbon molecule again found in oily fish, krill oil and algae oil. DHA molecules can be converted back to EPA in order to keep your levels stable should you consume more DHA.

Omega-6 Oils, are they bad guys or are we simply eating too many of them?

We all know that too much of a good thing eventually becomes a bad thing and even though they are portraited as the bad guys, omega-6s are required at low levels in order for your body to function correctly and prevent disease. Produced from linoleic acid.

Anthropological research indicates that our hunter-gatherer ancestors were consuming a 1:1 omega 6:3 ratio. This research also indicates that ancient and more modern hunter gather’s where free from inflammatory disease such as heart disease, cancer and diabetes which are today’s primary causes of death and morbidity today. (2, 3)

The change in ratios happened at the onset of the industrial revolution (roughly 140 years ago) when there was a dietary increase in the consumption of modern vegetable oils and an increased use of cereal grains as feed for both humans and domestic livestock altering the fatty acid profile of the meat humans consumed. (4)

The dramatic rise in vegetable oil consumption at the beginning and end of the 20th century lead to a rise in the omega 6:3 ratio between 1935 and 1939 ratios were reported to be 8.4:1 climbing to 10.3:1 from 1935 to 1985 today these ratios are estimated to be as high as 25:1 (5,6)

Competition in the ranks

Both omega 3 and omega 6 compete for the same conversion enzyme meaning that the quality of omega-6 in your diet directly affects the conversion of omega-3 ALA, found in plant foods to long-chain omega-3 EPA and DHA that protect us from disease.  The high your consumption of omega-3 fatty acids the less omega-6 will be available to the tissues to produce inflammation. (7)

Omega 6 is pro-inflammatory whereas omega 3 is neutral thus a diet rich in omega-6 will increase inflammation and a diet high in omega-3 with low levels of omega-6 will reduce inflammation.

How will a high omega 6 to 3 ratio affect you?

Elevated omega-6 is associated with an increase in inflammatory disease – pretty much all diseases here are a few

  • Type 2 diabetes
  • Metabolic syndrome
  • Irritable bowel syndrome
  • Inflammatory bowel disease
  • Cardiovascular disease
  • Asthma
  • Rheumatoid arthritis
  • Autoimmune disease
  • Psychiatric disorders – depression, anxiety
  • Cancer
  • Macular degeneration.
  • Digestive disorder
  • Allergies
  • Arthritis
  • ADHD
  • Neurodegenerative and neurological disorders including cognitive decline in older adults, dementia and memory loss.

Symptoms of Omega-3 Deficiency

(8, 9 ,10)

  • Changes in the appearance of skin, hair and nails. Skin may become inflamed, dry, flaky sensitive or red. Hair can become brittle and thinner. Nails may break easily and be very weak.
  • Impairments in learning and attention span. Attention deficits, anxiety, restlessness, poor concentration, poor memory.
  • Mood related changes, irritability, depression, anxiety and mood swings
  • Dry eyes
  • Signs of dehydration, including increased thirst and dry mouth/throat.
  • Frequent urination
  • Joint pain and stiffness
  • Excessive ear wax
  • Symptoms of allergies, such as eczema, asthma, hey fever hives etc.  

How do you raise your omega-3 levels?

Well by now you know me and you know that I am all about eating your way out of trouble.

Add cold water fatty fish to your diet. Rich in omega-3 eating a variety of seafood at least twice a week ideally more often is beneficial in obtaining the correct ratio of Omega 6:3

The best Seafood choices are Wild-caught sockeyes Atlantic salmon, sardines, anchovies, Atlantic mackerel, herring, white fish, anchovies and halibut.  Do your best to buy wild-caught fish over farm-raised fish as farm-raised fish is inferior in both its nutrient density and omega 3 content, it also tends to be fed antibiotics which lead to other issues within our bodies.

Eat Other omega-3 foods

Walnuts, flaxseeds, chia seeds, egg yolks, mustard oil, walnut oil, hemp oil, butternuts, brazil nuts, cashews, hemp seeds, hazelnuts are all great ways to obtain omega-3s and healthy fats.

Remove ultra-processed omega-6 rich foods from your diet. These often contain processed vegetable oils, Canola, sunflower, safflower are found in highly processed foods tipping the ratio in the wrong direction.

Supplementing with Omega 3 oils.

In the ideal world you eat all your nutrients however in this day and age this is not always possible and so it’s worth considering supplementing. However, please be aware that this is not as easy as just going to the health food store and purchasing the first fish oil you find. Not all oils are created equal, many contain mercury and other harmful contaminants which is why you should always research the oil you plan on using before you buy it. If you have a bleeding disorder, bruise easily, take blood-thinning medications please consult your doctor before supplementing.

If you’re not sure which oils to purchase simply drop me a mail or book a 15 min free call and I will happily advise you.   

A little while ago I found myself listening into a heated discussion regarding the pros and cons of eating organic and what that really meant. If the truth be told the two people arguing their points really didn’t have a clue what they were talking about, while the thought of setting them straight crossed my mind I have learnt not to poke my nose in places where it’s not welcomed!  

A few weeks later I was drawn into a similar discussion only this time with friends and acquaintances. I was again surprised to learn that while they sounded like they knew what they were talking about, the truth was that they didn’t really have a clue. It got me thinking.

What does organic mean?

Organic comes from the school of thought that healthy food comes from healthy soil. Organic farmers work hard to build up the long-term fertility of their soil, they make use of plant and animal waste recycling this as fertilisers. Seaweed or rock powders are used to balance the ground mineral content, bees are actively encouraged to pollinate crops and crop rotation is used to increase microbial life through minimal ploughing and the use of ground cover-crops.

Organic farmers also create and help to sustain wildlife habitats, utilising these as pest controls. Rather than removing trees and hedgerows they plant more. They create ponds rather than draining them and work to maintain meadows rather than destroying them in a bid to create industrial sized fields. The use of artificial fertilisers, pesticides, growth promoters, antibiotics and feed additives are prohibited.

What are the benefits?

To start with, organic foods are free from genetic modification. This is a major bonus but, to appreciate it, you have to understand what GMO is and what it can do to you. GMO stands for Genetically Modified Organisms, in this case crops which have had their genetic makeup artificially manipulated. Crops are engineered to withstand direct application of herbicides and or produce insecticides. This has both positives and negatives. The positive is that farmers using them have higher yields with less disease or pest damage. The negatives are that these pesticides are designed to kill crop pests, which sadly often sees useful organisms such as ladybirds and bees suffering from the same gait. Many of the chemicals work by poisoning the nervous system in a similar way to military nerve gas. Current testing does not investigate the long-term effects of low dose exposure to these chemicals or the cocktail effect that comes from eating a variety of chemical laden foods.  

So, when you choose organic produce you are choosing to avoid the residues of chemicals sprayed onto the crops but also chemicals that are genetically implanted into the plant itself.

Organic foods are also free from irradiation (exposure to radiation in order to kill off harmful bacteria). They have been shown to have higher nutrient content values, are generally more flavoursome and organic farming methods help to maintain soil fertility keeping farmland healthy for years to come.

Justifying the extra cost

On average, organic produce costs 20% more to produce. Farms tend to be smaller, relying on crop diversity and rotation. They often use specialised machinery and have higher labour costs. After harvesting conventional farmers rely on chemicals to control pests and moulds, however organic farmers use cold storage which comes at a higher cost failing to benefit from the economy of scale that conventional farming offers.

Is your organic food really organic?

‘Certified Organic’ is a legally protected certification which is only granted after a rigorous series of inspections from the farm to the shop. This certification is protected by law and it is an offence to market food as organic if it is not certified.

Now you have the basics, is Organic food worth the extra 20%? Well, that’s something that every individual needs to decide for themselves. Remember though, that eating fruit and vegetables is always going to have more positives than negatives than not eating them at all.

Read Part 1

Thyroid Antibodies – How your immune system attacks your thyroid

The vast majority of thyroid conditions are autoimmune, this means that your immune system attacks your own thyroid. When your hypothyroid the autoimmune condition presents as Hashimoto’s and when you are hyperthyroid the autoimmune condition presents as Grave’s Disease. 

It’s vital to know if your thyroid condition is autoimmune because once you develop one autoimmune condition you’re three times as likely to develop another.

Another reason for finding out if your thyroid condition is autoimmune is that autoimmune disease can be reversed by addressing its root causes.

There are two main types of thyroid antibodies:

Thyroid peroxidase antibodies (TPOab) – these attack an enzyme used to synthesize thyroid hormones and are commonly elevated in both Hashimoto’s and Grave’s Disease.

Thyroglobulin Antibodies (TgAb) attack thyroglobulin, which your thyroid uses to produce its hormones. These are typically elevated in Hashimoto’s patients.

Elevated Antibodies – your immune system is attacking your thyroid putting you on the autoimmune spectrum or into a full blown autoimmune disease.

Which Thyroid Markers should your Doctor Check.

In the ideal world your Doctor should run a full thyroid panel however most conventional medicine doctors only check your TSH and if you’re lucky your FT4 levels. Truth is that as you have read just checking two markers doesn’t give you the full story.

In order to get the full picture your health care professional should run the following tests:

TSH

Free T4

Free T3

Reverse T3

Thyroid Peroxidase Antibodies (TPOAb)

Thyroglobulin Antibodies (TgAb)

What are the Optimal Ranges?

Most conventionally trained doctors rely on the “normal” reference ranges. Unfortunately, these are too broad and often inaccurate. This is because when they created the lab ranges for a healthy thyroid they later discovered that they had include people who already had thyroid dysfunction. In 2003 new narrower reference ranges where release, however most doctors and laboratories have yet to up-date their practice’s and over a decade and a half later are staggeringly still using the old recommendations!

Alongside listening to your body these are the ideal reference ranges to use.

·   TSH 1-2 UIU/ML or lower (Armour or compounded T3 can artificially suppress TSH)

·   FT4 >1.1 NG/DL

·   FT3 > 3.2 PG/ML

·   RT3 less than a 10:1 ratio RT3:FT3

·   TPO – TgAb – < 4 IU/ML or negative

What to do if your Doctor won’t order the full panel.

I often find people coming to see me with all the symptoms of a dysfunctional thyroid. Their doctors have run the typical TSH and T4 test revealing that the results are “normal” and yet that person still feels awful.  It’s at that point where we work together to figure out what’s going on. I’ll order the full panel for you and we will address the under lying root cause of your dysfunctional thyroid. I’ll teach you what to do to help your body restore you to your former glory and if you can’t remember what that feels like you’re going to be in for a pleasant surprise.

Book a free consultation here.

You’ve worked the whole year on your health, you’re proud and quite rightly so, you’ve done an incredible job. You’re not the same person that you were this time last year and you don’t want to ruin all the hard work. At the same time, you have a serious case of festive food FOMO! 

Never fear, I’m here to guide you through the festive dilemma, so that you can have your cake and eat it. All you need is to pay attention, make some good choices and, above all, understand why these simple choices are so important. 

I don’t normally talk about calories, however, for the purpose of easy understanding they are featured below!

Turkey: This should be your first port of call, especially if you have a stressed out family. Turkey contains tryptophan and amino acid which is converted by the body into serotonin, a chemical known for its mood boosting properties, handy for calming everyone down! Aside from all this, turkey is a source of lean protein, iron, zinc, B vitamins and selenium.

100g of roasted turkey will give you 104 calories and 2g of fat. If you take the skin off you’ll save yourself 40 calories and half the fat! 

Brussels sprouts: These little bad boys are surprisingly good for you, full of folate, vitamin C and fibre, they have been shown to reduce DNA damage. They are stacked full of cancer fighting sulforaphane, giving them another valid reason to be on your plate. 

Avoid drowning them in creamy sauces! One of the best ways to enjoy them is lightly steamed. As steaming reduces the natural flavour, you can shower them in herbs and spices if you feel the need to heighten the flavour even more. 150g of Brussel sprouts equates to 65 calories so if your super hungry you know what to tuck into to fill you up.

Sweet Potatoes: A brilliant source of beta-carotene which just in case you didn’t know is an essential nutrient for healthy skin and immune system. Beta-carotene is also anti-inflammatory. You might want to think about switching the white potatoes out this year!  

Boil or bake your sweet potatoes. If you want to roast them, do so with coconut oil which is stable at high temperatures and preferentially used by the body as a fuel source. 

Cranberry Sauce:  Store bought cranberry sauce is laden with sugar so challenge yourself in making your own by simmering fresh cranberries with orange juice and red wine. 

WARNING!! 
Sausages, meat stuffing and bacon are processed products, high in salt and a lot of times full of additives. One rasher of bacon can contain up to 6g of fat and 90 calories! Add stuffing and gravy to your day, and you’re sitting at 320 calories.

Swap the sausage meat for nut and fruit based stuffing, which is full of healthier fats, fibre and antioxidants.

Mince Pie: Ooo I love these guys! But at 203 calories a shot for an average mince pie I always make my own and I advise you to do the same, here’s the recipe (insert recipe link) 

Christmas pudding: 320 calories and 49g sugar with a dollop of brandy butter, I think we’ve found where the serious calories are hiding! Watch you portion size and top your serving with coconut yogurt instead of cream.

Choosing healthier options. 

Satsumas: Santa always used to leave a satsuma in the tip of my stocking. I think it was a gentle warning from the big guy. Satsumas, low in calories, rich in vitamin C, antioxidants and soluble fibre. 2 of these little orange balls contains 36 calories you can pretty much eat a box of them for one slice of Christmas pudding! 

Dark Chocolate: 70% cocoa and up, enough chocolate to give you the buzz you are looking for, bitter enough to stop you coming back for more@ 

Mixed nuts: Rich in heart-healthy monounsaturated and essential fats, plus a host of vitamins and minerals, they make a good snack. 

Then there was mulled wine… 

Full of heart protecting antioxidants especially resveratrol, but be wary of the amount you drink, 1 average sized glass packs a 122-calorie punch and is laden in sugar. You might want to stop at one glass! 

At the end of the day Christmas Day itself comes but once a year. My general advice is to relax and enjoy the day, have a bit of everything but not go overboard. Try to avoid the beach whale feeling by making smart choices and watching your portion sizes. 

Let’s talk about constipation

That’s right we are taking the conversation down to toilet levels! Most people seem to find talking about their bathroom antics a touch on the embarrassing side. In consultations people often try to skirt around the issue, truth is your ability to empty your bowels says a lot about what’s going on inside your body and that’s information you should be sharing!

If you’re your having anything less than one bowel movement per day you are constipated. An optimally functioning body should have a bowel movement after each major meal, that’s three times a day.

Constipation is a common condition that affects people of all ages. It can mean that you are not passing your stools regularly or you’re unable to completely empty your bowel. It can cause your stools to be hard and lumpy as well as unusually large or small.

In an optimally functioning body the large bowel draws water and nutrients into the body from the food you eat and drink. As the digested food passes through the bowel (colon) the waste matter or stool gradually forms. Stool is stored in your rectum until it is ready to pass out of your body. The muscles in your bowel help to push the stools into your rectum for elimination.

What can happen to your body when you’re constipated

Your body uses your stool as an elimination vehicle for food that it cannot process such as fibre etc along with excess hormones and toxins e.g estrogen. Your body breaks the hormones down and transfers them to the stool for excretion. However, constipation slows the transition time down which allows for enzymes to rebuild the hormones and transport them back into the bloodstream, effectively recycling them. In the case of estrogen this can lead to estrogen dominance which is associated with allergies, weight gain, fibroids and fatigue. (1,2,3,4,5,6)

Toxins reabsorbed into the bloodstream via the constipated colon now need to find a new exit from the body and the easiest way for them to leave is via the skin, this can result in conditions such as acne and oily/ greasy hair. (7)

The increased toxic load in your body can lead to inflammation. Inflammation impairs the immune system leaving your body vulnerable to infections and autoimmune conditions e.g UTIs (8)

Intestinal flora (the friendly bacteria in your gut) is responsible for the removal of cell debris, viruses, bacteria and cancerous cells. (8) Constipation affects the delicate balance of bacteria in your gut which can lead to an overgrowth of pathogenic bacteria  (9) this can result in Small intestinal overgrowth (SIBO) (10,11) and weight gain (12,13).

You may find yourself extremely gassy. This is because constipation slows the transit time of nutrients through your digestive tract which, can increase carbohydrate fermentation increasing the body’s hydrogen sulphide production (eggy / smelly farts).  

Constipation results in hard stools which increase bladder pressure adding pressure to veins around the anus increasing the risk of haemorrhoids. This can also weaken connective tissue around the anus leading to rectal prolapse – where the last part of your colon detaches internally slipping out of your rectum. Hard stools can cause anal fissures – small tears in the anal skin. (14,15,16,17)

Constipation can lead to faecal impaction (a bowel obstruction caused by solid faecal blockage) liquid stool will sometimes bypass the impacted stool triggering incontinence often mistaken for diarrhea. (18,19)

With the potential of so many things possibly affecting your bowel movements it’s no wonder that anxiety and depression often follow suit. Both of which are often seen in relation to digestive disorders with the lack of flow playing on your mental state often resulting in a worsening of your symptoms. (20,21,22)

Constipation is something that you should pay close attention to. It is a tell tale symptom of other issues within your body and something that you should work on rectifying as soon as you can. As you have read, constipation can be the result of a multitude of other issues, therefore it is best that you work with a health professional to work out the root cause of your constipation.

Understanding Blood Sugar – the basics

Unregulated blood sugar levels can wreak havoc within our bodies. Left unchecked and uncontrolled you can find yourself dealing with a myriad of conditions ranging from; insulin resistance and type two diabetes to metabolic syndrome and hyperinsulinemia. All of these are conditions that over time progressively worsen, they are also all conditions that can be controlled with something as simple as the right diet. (1,2)

Your body requires glucose (the simplest form of sugar) to function, it also requires it to be delivered at a constant level in your bloodstream – roughly one to two teaspoons at any given time. To maintain a constant level of glucose your body employs the help of two hormones glucagon and insulin. These two opposing hormones are regulated by your pancreas which plays the role of gatekeeper, constantly monitoring your blood sugar levels. (1,2)

When you eat your blood sugar levels rise. The pancreas kicks in releasing insulin into the bloodstream. Insulin acts like a key, unlocking muscles, fat and liver cells so that the body can, via a complex process, safely remove the excess glucose and store it as fat until your body requires it again.

If you haven’t eaten for a few hours and your body has used the glucose circulating in your blood, the pancreas kicks in once again to release glucagon. Glucagon breaks the fat down, releasing the stored glucose back into the bloodstream, allowing your body to make use of it until you eat again, which effectively starts the process over.

Blood sugar dysregulation also known as dysglycemia is the result of the body’s inability to effectively manage this process. (3)

 Signs and Symptoms

Indicators that your body is struggling with blood sugar regulation: (5-7)

Signs 

  • Darkened skin along your jawline / neck
  • Extra abdominal fat
  • Fat pad at the base of your neck
  • Enlarged breasts (men)
  • Skin tags
  • Wounds that don’t heal easily

 Symptoms

  • Craving for sweets
  • Feeling super charged after eating
  • Poor attention span/ focus
  • Brain fog and irritability
  • Low to no appetite for breakfast
  • Increased thirst and urination
  • Lightheadedness
  • Dizziness and headaches
  • Shakiness, blurred or double vision
  • Hormonal imbalances

Causes

The most common cause of blood sugar imbalances comes from eating a diet high in simple sugars, refined carbohydrates and processed foods. Your stress levels also play a key role as stress affects the levels of insulin and glucagon available to your body. (2-4)

When poor diet choices are combined with elevated stress levels your body effectively lands on a merry-go-round, raised blood sugar increases insulin, insulin increases the stress hormone cortisol and cortisol increases blood sugar. Round and around you go. (4)

You don’t have to be “stressed” as in work, life, relationship etc stress for your blood sugar to be imbalanced, your body may be dealing with things that you don’t even know about, parasitic infections, food allergies, inflammation etc. All of these can play a role in how your body regulates blood sugar.

Regulating your blood sugar levels is not as hard as you may think, it does however require some guidance and an assessment of what’s causing your levels to be out of whack in the first place.

Read How to Control your Blood Sugar Levels or contact me for personalised individual assistance with controlling your blood sugar levels.

I am a huge fan of wild food, by that I mean food that you find in the countryside, hidden in the hedgerows or deep in the woods. This I call wild food. No one has planted it and mainly through lack of knowledge almost nobody eats it. It’s not covered in chemicals or bolstered with man made fertilisers. It’s the good stuff, things that our grandparent’s parents ate, the things that our fast-paced modern society has forgotten all about! 

Yesterday the sun was shining! Eager to make the most of it we loaded our daughter into her carry pack mounted her on her trusty steed (daddy) and headed off on a countryside hike. 

Sweet chestnuts, on the other hand, were coming home!

Sweet chestnuts are an excellent source of manganese, molybdenum, copper and magnesium.

They work to reduce cholesterol, stabilise blood sugar levels and reduce constipation and the risk of intestinal complications such as diverticulosis.  Sweet chestnuts contain fat-soluble B vitamins which improve brain function and produce red blood cells. They also contain copper, a trace mineral that enhances bone structure and manganese that fights off free radicals reducing the risk of heart disease and cancer.

In comparison to walnuts, hazelnuts and almonds chestnuts have a much lower fat content with nutritional characteristics similar to those of cereals, they are high in starch, rich in fibre as well as the mineral salts potassium and phosphorus alongside this they contain vitamins B2 and E.

Now for a word of warning: this incredible wild food is encased in a rather prickly shell which resembles a cross between a hedgehog and a cactus, so if you’re going to head out to collect them you might want to take a pair of leather gloves with you!

First things first, we need to understand exactly what Aspartame is. Aspartame was inadvertently invented in 1965 by a chemist who at the time was working on an ulcer drug when he accidentally spilled some of the product on his figures, later on licking his figures to pick up a piece of paper he noticed the unusually sweet taste. On testing, it was proven to be 200 times sweeter than natural sugar and thus the ulcer drug became a sweetener.

Today it is commonly known Cesulfame potassium (K), AminoSweet®, Neotame®, Equal®, NutraSweet®, Blue Zero Calorie Sweetener Packets™, Advantame®, NutraSweet New Pink, Canderel®, Pal Sweet Diet® and AminoSweet®.

It is found in more than 6000 products, consumed by over 200 million people worldwide, making it one of the most widely used artificial sweeteners. (1)

Aspartame does not occur naturally, once you consume it is almost immediately broken down into three chemical compounds. Aspartic acid, Phenylalanine and free Methanol (found in antifreeze, rocket fuel etc) while methanol is similar to ethanol (the alcohol found in wine and beer) the body deals with methanol by transforming it into formaldehyde, carcinogenic chemicals used in embalming bodies.

When apart of aspartame, phenylalanine, can cross the blood brain barrier where it’s toxic effect causes serotonin levels to decrease. Phenylalanine also breaks down into dopamine (the happy hormone) and norepinephrine and epinephrine (fight or flight hormones) not ideal for those dealing with high amounts of stress.  (2)

Here are just a few of the ways in which Aspartame can negatively affect your body.

Gut Health:

Aspartame has a toxic, stressing effect on your gut making it difficult for microbes to grow and reproduce. This can in turn affect your body’s ability to process regular sugar and other carbohydrates. Raising your risk of obesity and type 2 diabetes. Acting as a potential aggravator in autoimmune conditions leading to chronic inflammation and intestinal permeability (leaky gut). (3)

Effects on Muscle Mass:

Artificial sweeteners trick the body into believing it is going to receive energy in the form of sugar, when the sugar is not delivered the body finds the sugar somewhere else. One of the alternative sources is muscle leading to a loss in lean muscle mass.

Potential Increased Risk of Brain Tumours and Cancer:

Studies have linked malignant brain tumours to aspartame consumption. A study found that even in low doses animals were developing several different forms of cancer when fed aspartame with an exceedingly high incidence of brain tumours.

Harvard researchers reported a positive association between aspartame intake and the increased risk of Non-Hodgkin Lymphoma and multiple myeloma in men and leukaemia in men and women. The Ramazzini institute continues to stand behind the results of its multiple studies finding that aspartame is associated with a 300% increase in lymphoma / leukemia incidence.  (4,5,6,7)

Weight Gain:

A 2017 study found that artificial sweeteners do not show a clear benefit for weight management, instead they may be associated with increased body mass index and risk of heart attacks.  Another study concluded that artificial sweeteners are linked to obesity with aspartame linked to increased risk of abdominal obesity. (8,9,10,11)

Heart disease and stroke:

Aspartame intake is associated with metabolic syndrome (high blood pressure, high blood sugar, excess belly fat, high cholesterol/triglyceride levels) with risks in those who were exposed in the womb rising.  (12)

Products that contain Aspartame

  • Diet soda
  • Sugar-free breath mints
  • Sugar-free (or “no sugar added”) cereals
  • Sugar-free (or “no sugar added”) condiments
  • Flavoured coffee syrups
  • Flavoured water
  • Sugar-free ice cream and/or toppings
  • Diet iced tea products
  • Low-sugar or sugar-free fruit juices
  • Meal replacement shakes/snacks
  • “Nutrition” bars
  • Sports drinks (especially “sugar-free” varieties)
  • Soft candy chews
  • Yogurt (sugar-free, fat-free and some drinkable brands)
  • Vegetable juice drinks
  • Natural fiber laxative
  • Fiber oral powder supplements
  • Appetite control supplements

Should I avoid aspartame?

Well in short yes, yes you should! In fact everyone should avoid it, diabetic, people trying to loose weight, pregnant women, children, young, old, tired, thin, fat … everyone.

Are there any natural alternatives?

The reality is that anything synthetic has no place in your diet. But, If you must sweeten your food and drinks with a sweetener then make use of one of these:

Stevia:

Stevia is a plant that has been around since before the dawn of time. Native to South America  it is also 200 times sweeter gram for gram than sugar. However, please be sure to use Organic pure stevia avoiding altered stevia blends.

Raw Honey:

Raw honey has been known to aid in countering the effects of some allergies, helping to manage weight, promote sleep and fight oxidative stress. Though please note that this is not your invitation to make like Winnie the pooh and scoop it out of the pot, with your bare paws!  

Monk Fruit:

A fruit-based sweetener that has no calories and is between 300-400 times sweeter than sugar. There is evidence that it may help lower the risk of diabetes and cancer as well as combat infection. Again, be sensible, organic only and given its sweetness you really don’t need a lot!  

Over the years many arguments have been put forward to reason that Aspartame is safe, however medical science has dramatically evolved since aspartame was first approved and with increasing number of independent; non insider corporations, funded research papers indicating that Aspartame and in fact all artificial sweeteners are harmful to your health it might make you think again before you lift your soda can.

Tips to avoid artificial sweeteners:

My number one tip is to avoid packaged food, it’s hard to hide chemicals in food that doesn’t come in a package meaning that you’re almost always going to be better off.

Invest in eating a diet rich in fruit and vegetables which will help your body regain optimum function and wherever possible make use of organic produce.

If you do buy packaged goods make a point of reading the labels to see what is in your food.

We have all heard the famous Welsh proverb “An apple a day keeps the doctor away” but what is it about apples and why are they regarded so highly?

Apples are rich in

Vitamin C: A powerful natural antioxidant with the ability to block some of the damage caused by free radicals while simultaneously boosting the body’s resistance to infectious agents. (1)

B-complex vitamins (riboflavin, thiamine and vitamin b-6): Key vitamins for nervous system health and maintaining red blood cells. (2)

Dietary fibre: Aids in controlling blood cholesterol levels. (3)

Phytonutrients: Rich in polyphenolic compounds which help protect the body from the disadvantageous effects of free radicals. (4) 

Minerals: Packed with minerals such as phosphorus, potassium, calcium and magnesium. (5)

Various studies have found apples to be very beneficial to your health.

One study found that quercetin (an antioxidant found abundantly in apples) to be one of two compounds which aided in the reduction of cellular death caused by oxidation and inflammation of neurons.  Another study found that the consumption of apples may increase the production of the essential neurotransmitter acetylcholine resulting in improved memory (6). Other studies have shown apples to reduce the risk of thrombotic stroke (7) . While another found that when older women ate apples every day they had 23% less bad cholesterol (LDL) 4% more good cholesterol (HDL) after six months (8)

Apples have been shown to lower your risk of diabetes (9) and the evidence is mounting to suggest that a single apple a day may help prevent breast cancer added to this a 2014 study found that the bioactive compounds of apples positively affected the beneficial bacteria in the gastrointestinal tract.

In short, these juicy little fruit not only promote weight loss and gut health but work wonders on your memory, helping to prevent migraines and headaches. They reduced the potential of stroke as well as lessening bad cholesterol levels and decrease the risk of diabetes alongside all of the above they are looking to be a promising tool in the arsenal of natural breast cancer-fighting weapons.

It would seem that the old Welsh proverb was right. An apple a day may keep the doctor away!

When you think of green peas, what’s the first thing that springs into your mind? If it was that green goop often served with fish and chips then it’s time you saw them in a different light.

Green peas are loaded with antioxidants and anti-inflammatory nutrients which is pretty cool for a “starchy vegetable” with two particular anti-inflammatory nutrients found almost exclusively in peas. They are rich in antioxidant vitamins and minerals with vitamin C & E and the mineral Zinc worthy of a special mention. It doesn’t stop here as hidden within these delightful little morsels is the fatty acid Omega-3 which is a wonderful surprise.

Green peas are right up there with the best of them when it comes to providing substantial amounts of protein and fibre 8-10 grams per cup respectively. Protein and fibre regulate the pace of digestion by regulating the breakdown of starch and sugars throughout the digestive track, this controlled regulation helps to maintain steady blood sugar levels. They do this by lowering our fasting blood sugar levels as well as our fasting insulin levels.

Regular consumption of antioxidant and anti-inflammatory nutrients can help prevent both chronic, oxidative stress and chronic inflammation which are well known risk factors for type II diabetes and autoimmune conditions. Green peas provide good amounts of vitamin B1, folate, B2, B3 and B6 which work to keep homocysteine levels down (homocysteine raises the risk of cardiovascular disease).

Peas are actually a Legume, though unlike other legumes they are often sold and cooked fresh, they are widely recognised as one of the first food crops to be cultivated by humans. 

Choosing your Peas

With roughly 5% of peas grown being sold fresh it’s understandable that finding fresh peas could potentially prove challenging. Frozen peas are the next best thing, as the freezing process aids in retaining their colour, texture and flavour. Avoid buying canned peas as these have a much higher sodium content. Where possible always aim to buy organic non GMO foods.