How To Read Food Labels

Unfortunately, a number of products that are labelled as all natural or healthy are actually highly processed with questionable ingredients.

Below we will discuss four ingredients that emphasise the mislabeling of everyday food products.

Fructose is a natural sugar present mainly in fruit and a handful of vegetables.

In it’s natural form it is fine to consume for most people in small quantities however it can also be found in high fructose corn syrup in soft drinks and sweets.

The concentrated sugar present in these syrups has an extremely high level of fructose which rapidly increases the sugar absorption rate in our bodies. This in turn affects our glycemic index. The index shows how quickly something raises our blood sugar.

Take Away: eat fructose in whole fruits but stay away from ultra processed foods that add high fructose.

Sodium Nitrate should also be avoided when looking at food labels. The controversy of this ingredient started in the 1970’s when reports found that nitrate added to meat products reacted with the amines present and formed potentially carcinogenic properties.

Sodium nitrate and nitrite are extensively used in the food industry as an antioxidant in meats such as bacon, ham, luncheon meats, deli meat, jerky and hotdogs

Take Away: though many evryday meats such as bacon do contain the preservative, alternative nitrate free versions are widely available now

Aspartame is an artificial sweetener used in a variety of foods such as diet soft drinks, yoghurt, ice cream and cereal. Similar to sodium nitrate, there is a strong link with the ingredient having carcinogenic properties as well as disgegulation of blood sugars.

Aspartame has also been linked to neurological, behaviour and cognitive disturbances in humans. The sweetener can elevate the levels of phenylalanine aspartic acid in the brain. The compounds obstruct the synthesis of neurotransmitters (dopamine and serotonin). Inhibiting these regulators subsequently affects our neurophysiological activity resulting in behavioural problems.

Take Away: avoid low calorie / low sugar priocessed foods which often includes this artifical sweetener.

Hydrogenated Oils can lead to increased gut inflammation, high LDL cholesterol and low HDL (good cholesterol). High LDL levels can increase a person’s risk of heart disease and obesity. These type of oils are commonly found in ultra processed food products such as crisps and baked goods.

It is advised to avoid food products where labels contain the word, hydrogenated or partially hydrogenated in front of the oils name. This will identify if there is a trans fat contained in the food.

Take Away: Double check plant based milks which seem healthy but can contain liquid oils.

The Dangers of Seed Oils

Seed oils or polyunsaturated fats have recently gained quite a name for themselves in the health world. Although seed oils have been widely accessible to the public since the 1900’s, the negative impacts and consequences of seed oils have only recently been brought to the attention of the general public.

There are two types of fatty acids found in oils: saturated and unsaturated fats. The key difference is their composition and how their carbon bonds are paired with hydrogen.

Saturated fats are mostly derived from animal products such as meat and dairy. These fats are solid at room temperature. Unsaturated fats are predominantly found in plants. This includes nuts, seed oils and fatty fish. These fats are liquid at room temperature.

Unsaturated fats are split into two categories, monounsaturated fats and polyunsaturated fats. This is dependent on how many pairs of hydrogen atoms they are missing.

Both monounsaturated and polyunsaturated fats are categorised by the foods content of Omega 3, Omega 6 and Omega 9. These are all fatty acids. Whilst Omega 3 is commonly praised for its positive impact on brain and heart health, Omega 6 and Omega 9 do not carry the same reputable benefits.

Seed oils contain a high content of Omega 6 and oxidise easily. This can cause radical damage to cell membranes. This damage targets the mitochrondia which are known as the powerhouse of the cells.

These oxidised fats then get trapped in healthy cell membranes which results in poor cellular function and long term inflammation. In additional they reduce the livers production of glutathione, a major antioxidant that is involved in building and repairing tissue.

Prior to 1800’s, as a population, we would seek our fat from foods that could easily be extracted such as butter, coconut oil and olive oil. The 1800’s was a time of revolutionary industrialisation meaning the world was mass producing and therefore shifting towards new, unfamiliar and most importantly, cheap, sources of fats. This shift led to a substantial increase in processed foods which contained unusually high levels of seed oils.

Recent research suggests seed oil oxidation is linked to increased insulin resistance and poor immune system function so it is important we now limit these.

There are eight in total to watch out for:

 -     Corn oil

-     Canola (Rapeseed Oil)

-     Cotton seed

-     Soy oils

-     Sunflower oils

-     Safflower oil

-     Grapeseed

-     Rice bran

Grass fed butter, ghee butter or coconut oil can all be used as an alternative to seed oils for cooking as they do not denature at high temperatures and they have an excellent ratio of Omega 3 and Omega 6 fatty acids. Using olive oil in salad dressings, cold, is fine but make sure to use an extra virgin olive oil, ideally that is cold pressed.

Looking to get your current Omega levels tested? Click HERE to see our testing.

Advice on Methylation DNA Testing

When you consume nutrients, you consume a lot of raw material that must be converted into a form the body can use. How does that raw material turn into hormones, neurons, and more? The process is called methylation.

Your DNA is set at birth and determines how your genes work. Methylation is the process which allows these genes to function optimally so understanding your personal methylation pathways is key to optimising your health. Methyl groups act like billions of switches which turn genes on or off, help regulate mood, detoxify hormones, produce energy, and promote healthy aging.

Since the process of methylation can be found throughout the entire body, it makes sense that poor methylation can cause issues. 

Here are some symptoms to watch out for if you suspect you may struggle with poor methylation:

• Nervous system / mood issues

• Gut dysbiosis

• Trouble sleeping

• Fatigue

• Anxiety / Depression

• Blood Pressure

• Fertility

The Methylation Panel we offer can uncover needs for nutritional support such as amino acids, vitamins, and minerals. Knowing this can help guide dietary and lifestyle treatment plans. Additionally, knowing genetic predispositions can help focus supplementation to override potential methylation defects.

The methyl groups that participate in methylation come from a variety of micronutrients in your diet which include folate (B9), vitamin B12, vitamin B6, riboflavin (B2), betaine, choline, and several others. Knowing if you need these vitamins and minerals as supplements is key to managing good health.

The methylation DNA test is done via a simple cheek swab which is painless, quick and easy and your report is valid your whole life because genes do not change!

Having said that knowing your gene variants means you are forewarned and forearmed to deal with certain predispositions when it comes to other nutrients such as magnesium, zinc and glutathionine.

In addition the methylation DNA test will assess neurotransmitter genes meaning we can see how you manage emotions and mood and we can assist in helping you naturally manage emotions if you are genetically predisposed to low mood or mood swings.

If you want to optimise your energy levels or cognitive function, or if you want to investigate mood or sleep challenges and detoxification pathways then this is the test for you.

Read up and order this methylation DNA panel from our UK labs HERE

What is Mould Illness?

The Body Fabulous Functional Medicine team are specialists in supporting patients clear mycotoxins. Have you been exposed to mould and now feeling unwell? Chronic undiagnosed illnesses can sometimes be tracked back to mould exposure, often found in your own home or workplace. Toxic mould exposure is connected to long-term symptoms such as allergies, histamine issues, fatigue, skin rashes, insomnia, memory loss, trouble concentrating and confusion. Mould illness can be the underlying trigger to depression and anxiety and can even lead to muscle cramps, numbness in extremities, light sensitivity and hair loss. Once you have identified if you have a mould illness it is important to eliminate the mould from your environment and treat yourself to clear the mould from your system with a detoxification protocol.

We recommend Great Plains Mould Testing via urine sample which you can order HERE

Fungi are able to grow on almost any surface, especially if the environment is warm and wet. Inner wall materials of buildings, wall paper, fiber glass insulation, ceiling tiles, and gypsum support are all good surfaces for fungi to colonise. These fungi then release mycotoxins into the environment causing symptoms of many different chronic diseases.

There are thousands of types of mould but we test for toxigenic moulds. As the name implies, these molds produce mycotoxins that can cause serious health effects. The toxic chemicals found in these types of moulds can be absorbed into the body when one inhales them, eats them, or even touches them.

Many people suffering from mould illness struggle to get a proper diagnosis and investigation.

It’s common to think “my house is clean” it can’t be mould. However, mould comes in many forms and some are not visible to the naked eye.

For most people, toxins get flushed out from the body when eliminating waste.

For some though, the toxic load is so high that it’s too much for the body to eliminate them all efficiently. For others, they may have poor detoxification processes or they may even recycle or reabsorb these mycotoxins back, as the body tries to eliminate them. Genetics plays a huge role in this difference from person to person.

For further support on mould illness please email info@mybodyfabulous.co.uk

Trigeminal Neuralgia

Trigeminal neuralgia is a chronic pain disorder that affects the trigeminal nerve. There are two main types: typical and atypical trigeminal neuralgia. The typical form results in episodes of severe, sudden, shock like pain in one side of the face that lasts for seconds to a few minutes.

Diet Intake
“Pain-safe” foods include brown rice, cooked or dried fruits such as cherries, cranberries, pears and prunes, and cooked vegetables such as artichokes, asparagus, broccoli, chard, lettuce, spinach, beans, squash and sweet potatoes.

Monounsaturated fatty acids should be included in your diet as these are high in essential fatty acids necessary for efficient metabolism thus helps in reducing inflammation. Monounsaturated fats are found in natural foods like nuts and avocados, grape seed oil, ground nut oil, sesame oil, hazelnuts, almonds, cashews and peanuts. Omega 3 fatty acids and Vitamin B are required to strengthen the cranial nerves, including the trigeminal nerve.
The fruits and vegetables that are rich in Omega 3 and Vitamin B are eggs, milk, yogurt, walnuts, flaxseed, pumpkin seeds, brussel sprouts, kale , mint , parsley ,legumes, nuts, whole grains and leafy greens. Vitamin A rich foods would also be beneficial for boosting the immune system so apricots, carrots, cabbage, frozen peas, mango, parsley, tomatoes are great to include.

Foods to avoid
Diet rich in saturated fats and high glycemic index foods stimulate inflammation i.e., excessive saturated fats blocks the body from repairing the damage caused to the nerves in the face. Foods that contain a high proportion of saturated fat are butter, ghee, suet, lard, dairy products (especially cream and cheese), fatty meats as well as prepared foods like microwave meals. Foods that are rich in high glycemic index are soft drinks, white bread/rice, potatoes, beer, cake, commercial cereals etc.
Since the trigeminal nerve and its fibers are responsible for almost all sensations in the face, anything that creates a significant change in the mouth is a potential pain trigger. That includes foods that cause sensations of heat (salsa, chili, and hot sauce), cold (mint), sweetness, and sourness. The sharper the sensation, the more likely the food is to activate signals that set off the pain triggering fibers. Some patients have reported trouble with spices such as cinnamon, ginger, nutmeg, and black pepper. People whose primary trigger zone is the nose may get pain when eating foods with strong odours or from steamy foods.

The effect of diet upon facial pain is individualised, so the things that stimulate one person’s pain may not affect another. Some facial pain patients have said they were able to reduce their pain by reducing or avoiding intake of fatty foods, caffeine (coffee, tea, chocolate and many soft drinks) and aspartame, the artificial sweetener.

Alternative treatments
Alternative treatments for trigeminal neuralgia are similar to those for occipital neuralgia, although there are some differences as the pain of trigeminal neuralgia is in the face rather than the back of the head. Some of these treatments include:
1. Homeopathy has been known to help some patients. Remedies are tailored to the person’s overall constitution and symptoms rather than to specific conditions so it is better to see a qualified homeopath who will take a medical history.
2. Acupuncture may help. A study at Tsurumi University School of Dental Medicine found that five out of 10 trigeminal neuralgia patients were restored to a pain-free state, four had a reduction in pain and the remaining one still had severe pain. They concluded: "meridian acupuncture treatment is useful and can be one therapeutic approach in the management of trigeminal neuralgia."

Supplements - The treatment of trigeminal neuralgia can be challenging
1. Vitamin B12 supplementation. This vitamin helps promote healthy nerve function. and in the search for alternatives, vitamin B12 has been found to be a clinically useful pharmacological useful tool for patients with neuropathic pain.
2. Omega 3. To help strengthen nerves and ease inflammation.
3. CBD - Evidence suggests that cannabinoids may prove useful in pain modulation by inhibiting neuronal transmission in pain pathways. Considering the pronounced antinociceptive effects produced by cannabinoids, they may be a promising therapeutic approach for the clinical management of trigeminal neuralgia.

Beating Brain Fog

Brain fog is a frustrating symptom we all feel from time to time but what happens when it becomes a more frequent problem?

It can leave you feeling confused, struggling to focus or put your thoughts into words, but why does it happen?

The answer is brain fog can actually be a symptom of many things including a nutrient deficiency, sleep disorder, bacterial overgrowth from over consumption of sugar, depression, or even a thyroid condition. Other common brain fog causes include eating too much and too often, inactivity, chronic stress, menopause and a poor diet.

Your brain works hard all day long, so feed it well and you can avoid many of these triggers. Reducing sugar in your diet prevents the highs and lows of a daily blood sugar roller coaster and making sure you drink plenty of water avoids fogginess due to dehydration

If you feel brain fog has become a real problem for you then you should adjust your diet to support your body and brain function. Aim for a diet of roughly 50% healthy fat from nuts, avocados, coconut oil, olive oil, wild salmon, organic eggs, and grass-fed meat.

As well as good fats, leafy greens also offer a plethora of fatigue-fighting benefits. They contain nitrates, which improve blood flow throughout the body and can reduce brain fog.

Most greens (like spinach, kale, and collard greens) contain high levels of vitamin C and some iron, so they can help fight fatigue caused by an iron deficiency — a common cause of tiredness and brain fog.

As well as changing your diet, try including regular exercise, reducing alcohol intake and working on good quality sleep. There are many different supplements that can be useful for treating brain fog but as a general rule choose a supplement with a high concentration of DHA (docosahexaenoic acid). Of all the omega-3s, DHA is the most beneficial for your brain.

If you have tried everything above and you are still struggling then it’s time to get some help. Blood testing for nutritional deficiencies and hormonal imbalances is recommended if the brain fog has been there more than 6 months. Time to ditch the fog and live life to the full again!

Making Your Own Bone Broth

Ingredients 
Serves: 8 

• 1.4 Kg beef bones (your butcher can provide you with these or you can purchase from Waitrose - remember you need the marrow - https://www.waitrose.com/ecom/products/waitrose-british-bone-marrow/852154-319916-319917

• 3 carrots, chopped

• 2 stalks celery, chopped

• 1 onion, chopped

• 5 cloves garlic, smashed

• 1 teaspoon whole black peppercorns

• 2 bay leaves

• cold water to cover

• 2 tablespoons apple cider vinegar

• 1 teaspoon Himalayan pink salt

• Method
  Prep: 25min  Cook: 8hr 25min 

  1. Preheat oven to 200 C / Gas 6. Line a baking tray with foil; spread beef bones out on prepared baking tray.

  2. Roast bones in the preheated oven until browned, 25 to 30 minutes.

  3. Place carrots, celery, onion, garlic, peppercorns and bay leaves in a slow cooker. Place roasted bones over vegetables; pour in enough cold water to cover bones. Add apple cider vinegar and salt.

  4. Cook on Low for 8 hours. Pour broth through a fine sieve into a bowl and discard peppercorns and bay leaves, you add can add back in the other softened veggies if you want a thicker soup .

  Great for gut health and healing the digestive tract.

Reversing Type 2 Diabetes With Diet

A diagnosis of Type 2 Diabetes can be very scary but I have worked with so many patients now that I KNOW you can reverse it with the correct diet and some exercise. Don't resign yourself to a lifetime of medication - take control of your diet and get your health back.

Real Patient Account:

I went to see Amie in December 2017 as I was struggling to lose weight with my own efforts. At that point I was 3.5 stone over my healthy weight. I was very tired all the time, with very little energy, not sleeping well and generally feeling very low and run down. Amie’s screening process picked up that my blood sugars were too high and she advised me to see my GP for a possible diagnosis of type 2 diabetes. She explained that many of the foods I was eating were spiking my blood sugars, but reassured me that type 2 diabetes is fully reversible with diet.

I was officially diagnosed soon after Christmas, with two HbA1c readings - one at 72, which is pretty high, and then another soon after at 62! It was a shock, but I was determined to improve the situation. In fact, the second reading, which was only 2 weeks after the first, showed a good drop already as the changes to my diet had started the moment I left Amie’s clinic. I knew just how serious diabetes is and wanted to turn things around as quickly as possible. Amie advised me to eat unprocessed, organic, food and gave me many ideas for healthy, satisfying, meals and snacks within her very comprehensive report. She also advised on some supplements to help improve my insulin sensitivity and digestion.

Within a few days I started to feel better, in fact after just 5 days I felt amazing, with more energy than I’d experienced for years. I no longer suffered from food cravings, whereas before I was constantly hungry and snacking all day long. I decided to get a blood glucose meter so I could check roughly how I was doing with certain meals  – I started testing myself about a month after changing my diet and was delighted to see nearly normal blood sugar levels. By that time I had also lost a stone in weight! For exercise I upped my daily walk with my dog to twice a day to increase my step count – I now intend to add some strength training into the mix as I continue my weight loss regime. 

Just under four months after my first appointment with Amie I had my HbA1c blood test taken again – it was 42, which means I have reversed my diabetes, and am in fact only just within the lowest level that pre-diabetes begins – my diabetes nurse is delighted with me! I have now lost 30 pounds with around 20 more pounds to go before achieving a healthy weight and I expect my next HbA1c to be even lower as my day-to-day blood testings are showing normal levels. My blood pressure, which was high, has now also normalised. All this has been achieved with diet and gentle exercise. I will never go back to my old habits as I haven’t felt this well for years, and have no intention of letting my diabetes return!

What Are The Best Supplements For Depression

My top 7 natural supplements for depression: 

1. Omega-3 Fatty Acids.  New research has confirmed the positive effects of EPA on mood, even more so than DHA, as it provides a natural balance to omega-6 arachidonic acid. Lamberts or Eskimo are my favourite brands.

2. Probiotics. It is crucial to keep your bowels in good shape because your brain is only as healthy as your gut. The nerve cells in our gut manufacture 80 to 90% of our body’s serotonin, the neurotransmitter we need to balance mood. That’s more than our brain makes. The gut is in constant communication with the brain, sending it information that most definitely affects your mood. Good brands include Optibac and Bio-Kult.

3. Vitamin B-12. Bestselling author Mark Hyman, MD, calls Folate, vitamin B-6, and vitamin B-12 the “mighty methylators for mental health.” He mentions a remarkable study in the American Journal of Psychiatry that found that 27% of severely depressed women over the age of 65 were deficient in B-12. I recommend professional strength B Complex from Lamberts

4. Turmeric (Curcuma longa).  Used for thousands of years in Chinese and Indian medicine to treat a variety of ailments. Turmeric is your brain’s best friend because of its ability to produce antioxidants and reduce inflammation, which then protect our precious mitochondria, the tiny organelles in our cells that generate chemical energy in the form of ATP (adenosine triphosphate). Again I prefer the Lamberts professional range.

5. Vitamin D. A deficiency in vitamin D will feel very much like depression. Lots of studies have found a close association between depression and vitamin D deficiencies. And as many as three-quarters of UK teens and adults are deficient. This one is so important that again, I suggest the professional dose of 4000IU from Lamberts.

6. Magnesium. Up to half of the UK today don’t get enough of magnesium because stress, caffeine, sugar and alcohol all deplete it. Unless you eat lots of seaweed and green beans, it’s wise to bulk up on magnesium because it is considered to be the most powerful relaxation mineral that exists. Solgar do an excellent magnesium supplement.

7. Melatonin. Anyone who has ever experienced insomnia knows about melatonin. It helps us get to sleep and regulates the sleep-wake cycle naturally without the use of sleeping pills.

Can Food Help Shift Anxiety?

Anxiety symptoms can make you feel very unwell and run down. Coping with anxiety can be a challenge not just for you but also for your family. Anxiety can leave you feeling powerless but by making some lifestyle changes you can get your power back! There aren't any diet changes that can cure anxiety, but watching what you eat may help.

Here are my top tips

1. Eating protein at breakfast can help you feel fuller longer and help keep your blood sugar steady so that you have more energy as you start your day. Eggs, Greek yoghurt, nuts and seeds are great options. Protein helps stimulate the production of the brain chemicals norepinephrine and dopamine, which, like serotonin, are neurotransmitters and carry impulses between nerve cells.

2. Carbohydrates are thought to increase the amount of serotonin in your brain, which has a calming effect. Eat foods rich in complex carbohydrates, such as oats, quinoa, whole-grain breads and whole-grain cereals.

3. Try and eat a healthy, whole foods diet with plenty of fresh vegetables and fruits. It is especially important to include foods that are rich in the B vitamins, such as beef, pork, chicken, leafy greens, legumes, oranges and other citrus fruits, rice, nuts, eggs, whole grains, nuts and fish. A deficiency in B vitamins such as folic acid and B12 can trigger depression in some people. Vitamin B supplements can be very useful to add to your diet if you feel you are not eating enough vitamin B rich food.

4. Increase omega 3 in your diet. Evidence continues to mount that consuming omega-3 fatty acids (EPA and DHA), found in fatty fish such as salmon, tuna, trout, herring, mackerel, anchovies, and sardines, can be uplifting and enhance your mood.

5. Tryptophan can have a positive effect on stress because this amino acid helps your brain produce feel-good chemicals. You will find tryptophan in a variety of foods such as turkey, chicken, bananas, milk, oats, cheese, nuts, peanut butter, and sesame seeds.

6. Pay attention to food sensitivities. In some people, certain foods or food additives can cause unpleasant physical reactions. In certain people, these physical reactions may lead to shifts in mood, including irritability or anxiety. If in doubt contact us to arrange a food intolerance blood test.

7. Could processed foods such as hot dogs, sausage rolls, pork pies and cakes cause anxiety or other mental health issues? Researchers in London found that eating a diet of processed and fatty foods increases the risk for depression. In the study, people who mainly ate fried food, processed meat, high-fat dairy products and sweetened desserts had a 58% higher risk of depression than those who ate "whole" foods such as fish and vegetables.To help lift mood and calm anxiety, keep away from processed foods and eat more natural products.

8. Although drinking alcohol seems to have a calming effect short term, it dehydrates the body and can actually end up acting as a depressant. Alcohol can also interfere with sleep so moderate it in your diet.

9. Sugar is absorbed quickly into the bloodstream. The absorption causes an initial high or surge of energy. But that surge wears off as the body increases its insulin production to remove the sugar from your bloodstream. The result: You're left feeling tired and low. Avoid fizzy drinks loaded with sugar, instead drink plenty of water, to stay hydrated.

10. Reduce caffeine in your diet as this can make you feel jittery and nervous and can interfere with sleep. The problem is that caffeine has been shown to inhibit levels of serotonin in the brain, and when serotonin levels are suppressed, you can become depressed and feel irritable.

Try these 10 top tips and always remember - feelings by there very nature come and go. This too shall pass.

Coffee - Good or Bad?

Coffee swings from being beneficial to harmful in the nutrition world so what is the truth about our morning pick me up?

The Down Side to Coffee.

A cup of coffee contains up to 200 mg of caffeine, a cup of tea up to 80 mg and coca cola around 55 mg of caffeine. Due to it’s high caffeine content excessive quantities of coffee can cause unpleasant side effects such as restlessness, anxiety, sleep disturbances tremors and problems with blood pressure.

If you are a regular coffee drinker, you likely are aware that the caffeine in coffee is also highly addictive. Coffee is so addictive that even individuals who consume just one cup per day can go through severe withdrawals symptoms if they eliminate their daily cup. Who remembers my whinging when I did the juice fast sans coffee?!

The ultimate pick me up?

On the plus side coffee is packed full of antioxidants which studies show help protect against free radical damage and therefore diseases such as cancer and Alzheimer’s. Caffeine can also help improve your memory and mood. When you drink a cup of coffee, the caffeine is absorbed into the bloodstream and travels to the brain. Once in the brain the caffeine blocks an inhibitory neurotransmitter called adenosine, which in turn allows an increase in your alertness and memory. 

According to studies published in the Archives of Internal Medicine, drinking coffee on a daily basis also lowers your chance of developing Type 2 Diabetes by 7%.

However, it's important to remember we are all different, meaning some people are slower caffeine metabolisers than others. Caffeine is metabolised in the liver through an enzyme called cytochrome P4501A2 (CYP1A2). This enzyme is responsible for 95 percent of the metabolism process for caffeine and differences in our genetic makeup decide how much of this enzyme we have. If you don’t happen to know your genetic predisposition to this enzyme then my advice is to stick to one good quality organic coffee per day. 

The Link Between Sleep and Weight Loss

The debate about the best way to achieve a healthy weight always revolves around eating and movement. If you want to look better, the most common suggestion is “eat less and move more.” But it’s not that simple. Sometimes between living your life, working and exercising, you’re forgetting to sleep enough. 

According to the Center for Disease Control and Prevention, more than 35% of people are sleep deprived. And when you consider that the statistic for obesity is nearly identical, it’s easy to connect the dots and discover that the connection is not a coincidence.

It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of good quality sleep, your metabolism will not function properly. When you don't sleep enough, your cortisol levels rise. This is the stress hormone that is frequently associated with fat gain. Cortisol also activates reward centers in your brain that make you want food. At the same time, lack of sleep causes us to be short tempered, more irritable and far more likely to choose unhealthy snack options.

A recent study carried out by researchers from Kaiser Permanente Center for Health Research in Portland looked at the associations between sleep, stress and success at sticking to a weight loss program. They found overwhelmingly that people who had less than six hours sleep per day were less likely to achieve weight loss than those who had between six and eight hours. The researchers also concurred that high stress levels also affected weight loss. When combined with poor sleep, stressed people were about half as likely to be successful at weight loss than their less stressed counterparts who got between six and eight hours of sleep.

Of course weight issues are not all the fault of poor sleep patterns. Your bulging waistline could equally be caused by any number of different factors including sneaky snacking, poor genetics, stress, night shifts, food addictions, sugary drinks, too much alcohol, a food intolerance or an imbalance in gut bacteria. However one thing is clear if you are getting less than 6 hours quality sleep every night then your body will not be in prime 'fat burning' mode.

Nutrition & Self Worth

When it comes to food and healthy diets you may be surprised to hear ‘self worth’ rather than ‘low fat’ or ‘low calorie’ is actually the key to long term health. We all know that fruit and vegetables are healthy and processed foods are not – so why do we overindulge in the very things that cause us harm? The answer is linked to low levels of self esteem and self worth.

When we learn to love ourselves and respect our bodies we are more inclined to take better care of ourselves with good nutrition and sensible exercise. When we let food control us however, every time we are low or distressed there is a tendency to turn to food for comfort. We have all done it at some point. Bad day at work, falling out with your friends or breaking up with your partner can all trigger food binges as we try to use sugar and fat to plug the emotional gap that has been created. Chocolate and ice cream may produce short term gratification, but the results of that tub of Ben & Jerry’s will sit firmly on your thighs and give you yet another reason to feel low again.

Think about the times you have caught a glimpse of yourself in a mirror or your reflection in a shop front and followed that up with a negative thought about how you look. When you berate yourself for gaining weight or not fitting into an outfit you are sending negative messages to your body that you are failing and letting yourself down. Physically speaking you produce more of the hormone cortisol when you are critical of your appearance and in a stressed state. Studies show that high cortisol levels make it very hard to lose weight and can even lead you to gain weight. Think carefully about how you speak to yourself – if you would not say it to a friend, then do not say it to yourself. Practice self love, self worth and self appreciation and your health will thank you for it.

Treating Kidney Infections

 Top tips for naturally treating kidney infections;

1. Apple Cider Vinegar

Apple cider vinegar contains malic acid which has certain antibacterial properties. Although a vinegar it is actually an alkaline so can therefore assist the body in getting rid of the infection.

Apple cider vinegar can also be taken for urinary bladder infection in order to prevent the infection from spreading into the kidneys. It also helps in resolving bladder infection and in promoting a speedy recovery.

You can take 2 teaspoons of apple cider vinegar mixed with a glass of water. Take this drink twice in a day.

2. Garlic

Garlic is a strong natural remedy that has the potential to help resolve kidney infections.

Garlic contains an active ingredient called allicin that acts as an antibacterial, anti-inflammatory and anti-fungal agent. It is also an antioxidant that cures a wide range of diseases.

Allicin Max garlic supplements are excellent.

3. Turmeric

Turmeric is a potent natural remedy that can resolve kidney infection and speed up the recovery process.

Turmeric contains an active ingredient known as curcumin which is a strong anti-bacterial agent. Curcumin is also an anti-inflammatory and anti-fungal agent that helps in inhibiting the growth and spread of all kinds of microbes.

You can either consume pure turmeric powder or mix it with food. Alternatively, you can also take turmeric supplements in the form of capsules.

4. Diet

Your diet should be as low sugar as possible. This is because sugar encourages the development of bacteria. Avoid food items like cakes, biscuits, chocolates, soft drinks and alcohol.

Add more probiotics to your diet. Foodstuffs like yogurt, tofu and kefir contain lots of probiotics. Probiotics inhibit the growth of harmful bacteria and promote the spread of healthy bacteria.

5. Ginger

Ginger is an effective remedy for kidney infections.

Ginger contains an active ingredient known as gingerols which is an antibacterial agent that inhibits the spread of bacteria within the kidneys.

Try fresh ginger and lemon in warm water to start your day as this will act as an excellent digestive cleanse.

Fat Loss Programmes

The question you should start with when embarking on a fat loss programme is ‘do I want to be thin or do I want to be healthy’? You can’t ‘out train’ a poor diet in the long term so putting your health first and fuelling your body with the nutrients it requires is key.

70% of how we look is based on what we eat and 30% is down to movement and exercise. Both diet and exercise are important for our overall health and well being, but when embarking on a fat loss programme it is vital that food habits change in order to see real lasting change. Extreme regimes of any kind rarely last and are almost impossible to keep up in the long term so healthy balanced meals containing protein, carbohydrates and good fats are essential to lose the fat and keep it off.

When someone has a large amount of weight to lose this balance is of even greater importance as the skin needs the correct nutrition in order to shrink and tighten effectively. Losing weight too quickly by under eating, over exercising or skipping meals can lead to excess skin folds on the body where it has shrunk too quickly. Extreme exercising also puts increased pressure on your adrenal glands and you can end up stressing the body with high cortisol levels that can lead to future health problems.

When deciding to lose weight It is very important to choose a food plan based on real food, as near to nature as you can. If it was made IN a plant DON’T eat it, if it was made FROM a plant then DO! Eating 3 meals per day with 2 small snacks is ideal as this ensures your blood sugar levels do not drop leading to ‘snack’ impulse eating.

Change your eating habits by cutting out processed foods and refined sugars. Start by reading labels and knowing what goes into the food you are eating. Where possible make your meals from scratch but If you are not a cook or are ‘time poor’ then make sure you purchase homemade fresh foods without additives and preservatives added. Watch your salt intake and be mindful of your calorie consumption and make changes today that your body will thank you for, not just this time next year but this time the year after and for many years to come.

Food Intolerances

Food intolerance, unliketrue food allergy can have a number of different causes.

A food intolerance is difficulty digesting certain foods and having an unpleasant physical reaction to them. It is much more common than food allergy and is not caused by the immune system. The onset of symptoms is usually slower, and may be delayed by many hours after eating the offending food. The symptoms may also last for several hours, even into the next day and sometimes longer. Intolerance to several foods or a group of foods is not uncommon.

With food intolerance, some people can tolerate a reasonable amount of the food, but if they eat too much (or too often) they get symptoms because their body cannot tolerate unlimited amounts.

The symptoms caused by food intolerance are varied. They usually cause gastrointestinal symptoms such as bloating, diarrhoea, nausea, vomiting, irritable bowel and can include skin rashes and sometimes fatigue, joint pains, dark circles under the eyes, night sweats and other chronic conditions.

The number of people who believe they have a food intolerance has risen dramatically over recent years, but it's hard to know how many people are truly affected.

Top Tips For Painful Periods

Painful menstruation is known as Dysmenorrhea which literally means “difficult menstruation”.  Considering that Dysmenorrhea is an inflammatory state in the body, it is important to avoid foods that increase inflammation response. High glycemic foods are known to increase levels of inflammatory chemicals in the body.

Avoid refined carbohydrates. Stick to whole grains like oats, millet, brown rice, quinoa.

Eat enough of the right kinds of fats. Eating fats like quality organic meats, butter, coconut oil, ghee, olive oil, etc can help boost proper hormone production.

Eliminate sugary foods and processed sugar. Remember sugar is hidden in everything. Up to 2 tsp in some sliced bread so watch out. Try swapping out standard sugar for Stevia or Xylitol as a sweetener.

Exercise. If you have hormone imbalance, intense extended exercise can actually make the problem worse in the short term. Sleep is actually more important, at least during the balancing phase, so focus on relaxing exercises like walking, yoga or swimming and avoid the extended running or intense cardio.

Consider eliminating dairy. Dairy products are congesting to the body. If you choose dairy, try to purchase organic or organic raw dairy only to avoid added hormones.

Reduce red meat consumption. This is because red meat is high in arachidonic acid (AA). This has been found to increase cellular inflammation in some people. Choose organic free range meats and eggs when possible to avoid added hormones.

Vitamin A. Be sure to get enough Vitamin A through natural sources like cod liver oil or carrots. This will help to keep estrogen levels regulated.

Vitamin B6. Vitamin B6 is needed to help produce ‘good’ prostaglandins which help to relax and widen blood vessels as opposed to ‘bad’ prostaglandins which increase the womb contractions and increase the pain. So it is worth taking a good B-complex supplement. This vitamin has been shown to significantly reduce the intensity and duration of period pains.

Magnesium. Magnesium helps to relax smooth muscle tissue. It has been shown to reduce menstrual cramping greatly. Magnesium deficiency is a leading cause of menstrual cramps.

Basil. Basil is another very effective herb for reducing menstrual pain and cramps. The caffeic acid present in basil has analgesic, or pain-killing properties.

Ginger. Ginger is a wonder herb that can effectively ease menstrual cramps. This herb plays a key role in lowering the levels of the pain-causing prostaglandins. It also helps fight fatigue associated with premenstrual syndrome. If you experience nausea or vomiting or due to painful cramping and hormonal changes, ginger is one of the best herbs to soothe the stomach. It is also anti-inflammatory.

Chamomile. Chamomile tea is both anti-inflammatory and antispasmodic. It is also helpful for women with digestive constipation contributing to pain. Because this herb is also a mild sedative it may help to reduce stress, relax the nervous system and induce a restful state in the body. This can be very useful when experiencing menstrual cramping accompanied by anxiety and irritability.

The Dangers of Tap Water

Unfortunately, water quality issues are not a recent development. Industrial dumping, pesticide runoff, leaky storage tanks, and government mandates have created big problems. Don't panic though, there is no need for bottled just purchase a water filer jug. Although tap water in the UK is considered ‘safe’ to drink it does still contain a lot of chemicals. Key scientists are now providing evidence that long-term ingestion of small amounts of chemicals like these could be the cause of some major health problems.

Here is a list of just a few of the chemicals routinely added to our water supply:

• Liquified chlorine

• Fluorosilicic acid

• Aluminium sulphate

• Calcium hydroxide

• Sodium silicofluoride

Even if the water leaves the source in a relatively clean state, don't forget that your water travels through pipes, which may have been underground since Victorian times. It is almost impossible for the water not to become contaminated by something undesirable. Tap water is treated with a large number of chemicals in order to kill bacteria and other microorganisms. In addition, it may contain other undesirable contaminants like toxic metal salts, hormones and pesticides, or it may become contaminated by chemicals or microbes within pipes (e.g. lead, bacteria, protozoa).

Typical Tap Water Content:

• Chlorine

• Fluorine compounds

• Trihalomethanes (THMs)

• Salts of:

  • arsenic

  • radium

  • aluminium

  • copper

  • lead

  • mercury

  • cadmium

  • barium

• Hormones

• Nitrates

• Pesticides

Breast Tenderness

Breast pain (mastalgia) is a common symptom that affects up to two-thirds of women in the UK, mostly between the ages of 30 and 50.

Breast pain may be felt as a heaviness or soreness, and has also been described as a stabbing or burning pain. It's usually felt in the upper, outer area of your breasts and may extend from your breasts to your armpits, and sometimes down your arms.

Many women worry that breast pain may be a sign of a serious condition. However, breast pain by itself is not a symptom of breast cancer and breast pain does not increase your risk of developing breast cancer.

In most cases, breast pain is relatively mild, although some women experience moderate or severe pain. Severe or chronic breast pain can interfere with daily activities and lead to stress, anxiety or depression.

Any pain or lumps that are ongoing and do not come and go with your monthly cycle should be investigated by your GP but for cyclical pain try these changes;

·         When you’re in the shower, soap your breasts and gently massage them from the centre of your chest out to your armpits. This improves blood circulation.

·         Wrap a towel around a bag of ice cubes and apply it to each breast for about 10 minutes. The cold-pack treatment reduces swelling and dulls the pain.

·         Consider wearing support bras instead of underwire bras when your breasts are tender. You may want to wear your bra to bed to reduce nighttime jostling.

·         Consume plenty of fibre, such as fruits, vegetables, legumes (like lentils and black beans) and whole grains. A higher-fibre diet helps you excrete more estrogen, which helps with breast tenderness.

·         Aim to get less than 30 percent of your calories from fat.

·         Reduce your consumption of methylxanthine, a component of many common foods, including coffee, tea, wine, beer, bananas, chocolate, cheese, peanut butter, and mushrooms. Most women who endure painful lumps on a cyclical basis will improve if they cut back on foods that are high in this compound.

·         Sodium increases water retention, which causes your breasts to swell. Be especially careful to keep a cap on your salt consumption starting about two weeks before your period.

·         Dandelion is a natural diuretic. Take the herb in capsule form, or make a tea. Drink three cups a day.

·         Try evening primrose oil, a traditional herbal remedy for premenstrual symptoms. It contains an essential fatty acid GLA that may help balance a woman’s hormones and seems to ease cyclical breast tenderness.

·         Vitamins E and B6 may also work together to help prevent breast tenderness. While you may have to use supplements, you can boost the vitamins in your diet by eating nuts, barley and wheat germ for more vitamin E, and avocados, lean meats and spinach for plenty of B6.

Reducing Cholesterol

Do you or someone in your family suffer with high cholesterol? To dramatically lower your LDL cholesterol levels without resorting to high doses of statins I recommend these dietary tips:

·         1. Limit your intake of foods full of saturated fats, trans fats, and dietary cholesterol.

Foods with a lot of saturated fat include butter, fatty flesh like red meat, full-fat dairy products and oils. If you see partially hydrogenated fat in the Ingredient list of a food label, that food has trans fats.

·         2. Eat a lot more fiber-rich foods.

Foods naturally rich in soluble fiber have proven particularly good at lowering cholesterol. Excellent sources include oats, oat bran, barley, peas, and sweet potatoes, as well as legumes or beans, such as pinto beans, black beans and peas. Vegetables & fruits rich in soluble fiber include carrots, brussel sprouts, berries, passion fruit, oranges, pears, apricots, nectarines, and apples.

·         3. Choose protein-rich plant foods (such as legumes or beans, nuts, and seeds) over meat.

They’re full of nutritional riches and are a very healthy, protein-packed alternative to meat. Legumes help lower total cholesterol, LDL cholesterol, blood sugar, and insulin levels, and may even lower cancer risk.

Nuts and seeds have been proven to modestly lower LDL cholesterol levels. To avoid blood pressure raising salt, choose raw unsalted varieties. To avoid gaining weight, don’t eat more than a handful per since nuts and seeds are dense with calories (averaging about 175 calories per ounce).

·         4. Lose excess weight.

Losing excess weight is beneficial for all sorts of reasons including improving your cholesterol levels.

Do keep in mind that it’s important to limit fat intake, even so-called “good” fats like olive oil, because any fat is dense with calories, which means heavy consumption can easily lead to a heavy body.

·         5. Take supplements.

I recommend Sterols which are naturally occurring substances found in plants. A daily intake of 1 to 2 grams of plant sterols has been shown to lower LDL cholesterol levels.

Psyllium husks are also great. These seed grains are sold as a soluble fiber supplement and natural laxative.