Better breakfasts

Starting with a healthy breakfast is not only the best way to boost energy levels for the day ahead, but is an easy, positive and delicious daily start to a new you. Refined sugars, found in most breakfast cereals, are the first thing I give up if I’m embarking on a spring-clean and cutting them out gives me far more sustained energy throughout the day. On cold mornings, I switch to a bowl of porridge made with water and sweetened with honey, complete with a sprinkling of sunflower seeds. Or if I’m craving for something fresh, I opt for chopped fruit and berries with a dollop of natural yoghurt. You also can’t beat a protein-packed organic boiled egg that also contains useful vitamins A, B-complex and E, as well as minerals such as zinc, served up with toasted wholemeal soldiers and a glass of orange juice (vitamin C will help increase your uptake of iron from the egg yolk).

Midday meals

Not only is eating soup (of any kind) a good way to get various vitamins and vegetable fibre in a simple, healthy way, it’s also been proven to help shed a few pounds. This is because when food and water are finely mixed to make soup, they enter the stomach together and stay held in a homogenised state as they pass through our intestines. The increased volume of water and semi-solid food then stays in our system for longer than if we were eating food and drinking liquid separately, so we feel fuller for longer.

According to researchers at Nottingham University, this means we are much less likely to over-eat. This is especially true of whizzed-up blended soups which reduce hunger-pangs the most due to this homogenisation effect. Never more useful than at this time of year, I’m swapping lunchtime sandwiches for a simple home-made soup and even pop mine into a thermos if I’m out and about, so I don’t miss out on the health and beauty benefits.

Winding down

If  you are feeling a little ‘liverish’ from just too much indulgence, you might like to try a ‘liver wrap’  – a simple but highly effective way to stimulate the detoxification process in the liver. You will need: A hot water bottle, a flannel and a small fluffy towel. Wearing just a dressing gown, gather everything together and lie down somewhere comfortable.

Start by applying the cold damp flannel to the right-hand side of your body just beneath the ribcage to cover the liver area. The coldness felt by the skin briefly lowers the temperature of the tissues beneath and your body’s reflexes respond by increasing circulation in that area. Next, place a really warm hot water bottle on top of the damp flannel to retain moisture and stimulate the autonomic nervous system. This in turn boosts blood flow to the liver and supports its detoxification activity.

Cover the hot water bottle with a soft towel and rest on a sofa or go to bed. This is a useful therapeutic treatment to carry out at bedtime and you can even fall asleep with the hot water bottle in place. Otherwise, simply put your feet up and rest for 30 minutes (the longer the better).  Three things to love about the liver wrap – it’s inexpensive, simple and it works.

Further information:

For more information on Liz Earle and her range of natural beauty products please visit her website at www.uk.lizearle.com

Related articles on weight loss are:

http://www.bio-hormone-health.com/2012/10/08/losing-weight-after-menopause/

http://www.bio-hormone-health.com/2012/11/01/menopause-rearranges-womens-fat/

This change in the location of accumulating fat isn’t just cosmetic. It also increases women’s risk of diabetes  and heart disease. The reviewers further noted that, at midlife, women tend to gain an average of a pound a year, which they attributed to advancing age and environmental factors. Over time, these gains can add up to overweight and obesity, both of which are associated with health problems including depression, high blood pressure, cardiovascular disease and diabetes.

My take? The weight gain so many women experience after menopause can’t be blamed entirely on hormonal changes. The fact is, as we get older, we need fewer calories because there’s a shift in body composition from lean muscle mass to fat and a consequent slowdown in metabolism. If you want to maintain your weight as you get older and avoid weight gain, you have to cut back your food intake by about 200 calories per day; this applies to men as well as women.

The other part of the equation is exercise. Ample evidence suggests that regular exercise prevents what women view as menopause weight gain. And at this phase of life, physical activity is particularly important for a number of other reasons: weight bearing exercise such as walking can keep your bones and heart strong and also lower your risk of breast cancer. Regular physical activity may also help reduce hot flashes, counter depression, sharpen your thinking, and promote good sleep.

For more information on his work please visit his website at www.drweil.com

Researchers followed 465 overweight and obese postmenopausal women for four years to evaluate weight-loss strategies that worked best. The women were divided into two groups. Those in one group underwent intensive nutrition and exercise counseling, while those in the other group received a more general weight loss program. All of the women kept a daily record of what they ate, and where they ate, for the duration of the study.

When the investigators reviewed all the factors that made the difference for the women who successfully lost weight, they found that the winning strategy was replacing meats and cheeses in the diet with fruits and vegetables. Eating fewer desserts and drinking fewer sugar-sweetened beverages also proved important. The effect of substituting fruit and vegetables wasn’t noticeable at the study’s six-month mark but had the greatest impact on sustained weight loss and prevention of weight gain over the long-term, the researchers reported. The study was published in the September 2012 issue of the Journal of the Academy of Nutrition and Dietetics.

My take? Emphasizing fruits and vegetables and minimizing meats and cheese in your diet is a strategy I have championed, whether or not you are overweight. My anti-inflammatory diet (which is not focused on weight loss but can help you shed unwanted pounds) calls for an abundance of fruits and vegetables and for decreasing consumption of animal protein other than fish and high quality, natural cheese and yogurt. This “eating plan” provides steady energy as well as vitamins, minerals, essential fatty acids, dietary fiber and protective phytonutrients. And, as the Pittsburgh study showed, you can help yourself lose weight when your plate is full of fresh produce.

Summary:

Oestrogen dominance is a major factory for many women in gaining weight, so ensuring good hormone balance gives you a great start to getting that weight under control through diet and exercise.

To learn more about Andrew Weil’s work visit his website at www.andrewweil.com

Society began to run away from saturated fat and cholesterol and turned to man-made processed fats as a replacement.  As corporate food processing machines began to become more popular so did the occurrence of heart disease.  Today, the lipid hypothesis can be considered one of the greatest scientific myths to date.

Where It All Started

The lipid hypothesis was developed by Ancel Keys in the 1950’s.  This theory states that there is a direct relationship between the amount of saturated fat and cholesterol in the diet and the incidence of coronary heart disease.  With questionable evidence, Keys’ went about writing articles and promoting this hypothesis throughout the medical world.

Meanwhile, hundreds of subsequent studies testing this hypothesis have found differing conclusions.  Despite the lack of evidence this notion took off throughout the healthcare world and was fueled by the vegetable oil and food processing industries that sought to benefit from this key finding.

Close to 90% of all well-planned, properly documented studies investigating the lipid hypothesis do not support the claim that “artery-clogging” saturated fats and dietary cholesterol cause heart disease.  Scientists examining a clogged artery will only find that about 26% of the fat in the plaque is saturated.  More than half of the fat is polyunsaturated.

The 10 Reasons We Need Saturated Fats and Cholesterol

According to Dr. Mary Enig, PhD saturated fats and cholesterol are necessary for the following reasons:

1.    Saturated fatty acids and cholesterol constitute at least 50% of the cell membranes. They give our cells necessary stiffness and integrity.

2.    They play a vital role in the health of our bones. For calcium to be effectively incorporated into the bone at least 50% of the dietary fats should be saturated.

3.     Cholesterol is the precursor to Vitamin D and major hormones that regulate stress, energy and sex hormone function.  These include estrogen, progesterone, DHEA and testosterone).

4.    They lower Lp(a), a substance in the blood that indicates proneness to heart disease. They protect the liver from alcohol and other toxins such as Tylenol.

5.    They enhance the immune system and act as an anti-depressant by enhancing serotonin receptor function.  Low cholesterol is highly associated with violent and aggressive behavior, depression, and suicidal tendencies.

6.    They are needed for the proper utilization of essential fatty acids. Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats.

7.    Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated.  The heart draws on this reserve of fat in times of stress.

8.    Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.   Cholesterol plays a vital role in the repair and maintenance of the intestinal wall, preventing leaky gut syndrome, ulcerative colitis, and a host of other intestinal disorders.

9.    Cholesterol is now understood to be a vital anti-oxidant that protects us from free radical damage and helps to heal any arterial damage that may have occurred.

10.  Cholesterol is extraordinarily important for babies and children as they develop their brain and nervous system.  Over half of the brain is composed of saturated fats and cholesterol.  One of the richest sources of cholesterol is mother’s milk which also contains a special enzyme that helps the baby metabolize and use this nutrient.

Summary

Menopause is when many women do put on some extra weight and obviously a balanced diet will help with optimal health but cutting out cholesterol and saturated fats is not going to help with keeping your hormones healthy – so to go back to the old maxim of ‘a little of what you fancy does you good!’

Dr. David Jockers owns and operates Exodus Health Center in Kennesaw, Georgia. He is a chiropractor, exercise physiologist and natural health specialist. His expertise is in weight loss, customized nutrition and exercise, and structural corrective chiropractic care.

For more information on him and his work go to www.exodushc.com

One of the fastest rising health conditions in the US is hypothyroidism. The most common symptoms experienced are lethargy, depression and weight gain. Some of the newest reports are estimating that 15-30% of the population may have thyroid problems. The thyroid gland is one of the most sensitive regions of the body to environmental toxins. The most common environmental toxins affecting thyroid function include:

• Industrial pollutants in air and water

• Ionizing radiation from medical devices and microwaves

• Heavy metals such as mercury, lead and aluminum

• Perfluorooctanoate (PFOA) and other chemicals in non-stick pans

• Fluoride in water, toothpaste and many processed foods

• Inflammatory foods and food allergens

Lifestyle changes

Whole house air and water purification devices should be used in home and work settings. Microwaves should not be used to avoid the potential effects of ionizing radiation and irradiated foods.

Silver (mercury) filling removal is critically important and should only be done by a biologically certified dentist who is trained in safe amalgam filling removal.   Provoked metal challenges can be used to assess heavy metal toxicities and oral chelation strategies can effectively remove these particles. All non-stick pans should be replaced with high quality ceramic, stainless steel, or cast iron cookware.

Dietary Measures

Certain foods must be avoided or prepared properly in order to minimize exposure to potential thyroid toxins. One of the major thyroid toxins is gluten. Gluten is a naturally occurring protein found in wheat, barley, rye, kamut and spelt. Nearly all processed foods contain gluten. Other foods such as oatmeal are often contaminated with gluten.

The gluten molecule closely resembles that of the thyroid gland. Individuals with dysbiosis (microbial imbalances on or within the body), leaky gut syndrome and gluten intolerances are at risk for an auto-immune reaction to gluten that triggers inflammation into the thyroid gland.

Goitrogens are naturally occurring anti-nutrients in certain foods that interfere with the production of thyroid hormones.  Unfermented soy products contain a tremendous amount of goitrogens. The only process that has been shown to remove these thyroid toxic components is a deep fermentation cycle that produces products such as miso, tempeh, and natto. All other soy should be avoided.

Cruciferous vegetables like broccoli and kale also contain goitrogens although in smaller quantities. Cooking these vegetables has been shown to effectively remove goitrogenic compounds. Lightly steaming is the most effective way to consume cooked vegetables as it maintains a large quantity of the nutrients. Anyone with a thyroid disorder or family history of thyroid problems should eat the majority of their cruciferous vegetables lightly steamed.

People with thyroid issues commonly have food intolerances. Different nuts (especially peanuts), eggs, and heavy proteins are often not tolerated well. All processed and man-made foods need to be avoided at all costs. Other common allergens include those of the nightshade family such as eggplant, tomatoes, and potatoes. Specific blood work and/or elimination diets can more accurately assess these intolerances.

An anti-inflammatory lifestyle is critical for full recovery from hypothyroidism.   Anti-inflammatory foods help to modulate the immune system and give it a more accurate pair of eyes so as to not over-inflame when stimulated. To effectively de-inflame one must completely avoid man-made foods, sugars, and food allergens as listed above.

This nutrition plan is rich in phytonutrient dense vegetables, healthy fat and clean protein sources. Non-starchy vegetables, herbs, and teas are great sources of anti-oxidants. Healthy fat sources include coconut products, avocados, olive oil, nuts, seeds, and purified omega-3 fish oil supplements. Healthy protein includes wild-caught fish, grass-fed red meat and free range chicken, turkey, and eggs. Be careful to watch for any hidden food intolerances.

More information:

To read more on support with low thyroid and thyroid medication please go to

http://www.bio-hormone-health.com/2012/05/01/how-bioidentical-natural-progesterone-helps-with-low-thyroid/

One very important element in particular is the unseen food allergies that we just have learned to live with. I recently reviewed Patrick Holford’s groundbreaking new book 10 Secrets of Healthy Ageing and if you are still wondering how to convert that into delicious everyday meals I have the answer – or rather he does.

There has been much written about the GL (Glycemic Load) rating of foods and getting that balance right will help transform your health. Written with nutritionist and cookery writer Fiona McDonald Joyce  the recipes combine important dietary elements and are:

• Low GL (glycemic load) for more energy and better weight control

• Packed with anti-inflammatory, anti-ageing antioxidants

• High in essential omega-3 fats  for healthier skin, heart and joints

• High in B vitamins for better mood and memory

If you want a simple guide that makes life easy by giving you a sample weekly menu plan and the 10 food rules for 100 per cent health, then look no further.  From breakfast to dinner, and everything in between, there is plenty for every preference from meat eaters to vegans and some some healthy sweet treats.

Daily Menu Plan

To give you a taster, one day’s menu plan would give you a salmon and asparagus omelet for breakfast for plenty of B vitamins, fibre and omega 3 and you can substitute wilted spinach and sun-dried tomatoes, or stir-fried shiitake mushrooms as your filling instead.

When lunch beckons you could have pine nut and feta Salad with olives  and serve with oat cakes or corn bread. You won’t go hungry and at dinner you can feast on Thai chicken and cashew stir fry with brown basmati rice or soba (buckwheat) noodles, and some stir-fried greens with Oyster Sauce.

This is a very clear, straightforward and simple way to get yourself to optimum health and my two favourite recipes? I can recommend the venison and chocolate stew and the chocolate espresso mousse – two dishes with one common ingredient but very different tastes!

The 100% Health Cookbook is published by Piatkus at £15.99 and available from bookshops and www.patrickholford.com