Nutritional Consultations
GOUT – TOP TIPS
WHAT IS IT? An increase in blood serum uric acid level – this is the final breakdown of purine (found in high protein foods) metabolism in biologic fluid. Purines are natural substances found in all cells/virtually all foods and provide part of the chemical structure of genes. Urate crystal, needle-like deposits in joints, tendons, kidneys and other tissues causing inflammation and damage. Causes: lead toxicity, alcohol excess, high purine diet, obesity, metabolic stress, low fluid intake. Although uric acid will normally dissolve in the blood and pass through the kidneys with no damage, it is possible for the body to produce too much uric acid or to excrete too little in the urine. Besides gout, elevated uric acid is related to a variety of other health conditions, including: Diabetes High cholesterol High blood pressure Kidney disease Heart disease TOP TIPS: Eliminate alcohol whilst having an attack – in particular beer – alcohol inhibits uric acid excretion by kidneys. Weight loss – excess weight worsens gout due to nerve endings being further irritated by the stress of extra weight. Low-purine diet (see list of foods below). High complex carbs – wholegrain products / vegetables and fruits. Low refined carbohydrates such as cakes, biscuits, sweets, white bread/pasta etc. – increases urate production. Low fat/protein – protein should comprise of no more than 0.8g/kg of body weight /day during an attack. Saturated fats increase urate retention. Increase fluids, especially pure water. Eat liberally: cherries, blueberries and other berries as they are shown to lower uric acid. Teaspoon of apple cider vinegar (with the mother) on rising, mid morning and lunchtime has shown to be effective in decreasing and then eliminating pain in some people. Eating pineapple between meals (include the harder middle part) – enzymes and an anti-inflammatory (due to the bromelain in the pineapple). Avoid soft drinks and juices– these will increase uric acid. No vitamin C supplements whilst having an attack – may increase urate in a small number of people. No Niacin (Vitamin B3) above 50mg/day. It competes with urate for excretion. Immediate pain relief naturally – try cayenne/capsaicin cream. It helps to alleviate pain by depleting your body’s supply of substance P, a chemical component of nerve cells that transmits pain signals to your brain. Although exercise is not recommended whilst having an acute gout attack, once it is under control exercise is beneficial as it will help to prevent further attacks by increasing circulation and normalising uric acids levels, primarily by balancing insulin levels. LOW PURINE FOODS – include liberally 0-50mg purine per 100g · Fruit · Vegetables: green including beans, green string beans, French beans, mange-tout, celery · Whole grains in moderation · Dairy in moderation due to fat content · Raw unsalted nuts (not peanut or cashew) · Olives MODERATE – minimise 50mg – 150mg per 100g · Poultry: turkey, chicken, duck and goose · Red meat: veal, beef, lamb, pork, bacon · Fish excluding caviar and taramasalata, cray fish, lobster, herring, mackerel, trout and scallops · Oysters, mussels and most shellfish, prawns, shrimp, scampi · Whole grain bread and pasta · Oatmeal, brown rice tahini · Lentils, soya beans, soya flour, bean curd, tofu, tempeh, miso, hummus Peanuts, peanut butter, cashew nuts · Cauliflower, broccoli, kale, Brussels sprout · Spinach, asparagus, avocado and mushrooms HIGH – Avoid 150-1000mg purine per 100g · Wild or farmed game: pheasant, quail, grouse, rabbit/hare, venison), mincemeat · Organ meats: kidney, heart, sweetbreads, liver, pate, liver sausage, foie gras · Meat extracts Bovril, oxo, marmite, vegemite · Fish roe, scallops, herring, mackerel, trout · Crayfish, lobster · Small fish eaten whole or processed: anchovies, sardine, sprats, whitebait, anchovy paste, Thai fish sauce For a more detailed table of foods, follow this link: http://www.acumedico.com/purine.htm
Walnut and Avocado Salad
With just one day to go before the Detox Nutrition Diet Plans are launched why not try this recipe to get you in the mood! Walnut and Avocado Salad: (serves 2) 1 avocado, peeled, stoned and cut into slices ½ tbsp lemon juice 2 cups of rocket leaves 60g walnuts, roughly chopped 2 tbsp mixed seeds (e.g. pumpkin, sunflower, chia, poppy, sesame) Dressing: ½ tbsp walnut oil ½ tbsp extra-virgin olive oil 1 tsp apple cider vinegar (organic with ‘the mother’) ½ tsp lemon juice cracked black pepper Mix the sliced avocado in the lemon juice, to stop them discolouring. Place the rocket in a serving dish and arrange the avocado slices on top and sprinkle over the walnuts and seeds. Shake the dressing ingredients together in a jar and drizzle over the salad, yum! Containing great foods for detoxing, this recipe is simple yet delicious! · Avocado– rich in antioxidants, including glutathione, known to protect against toxicity and disease, and good fats to help digest more fat-soluble vitamins such as Vitamin A and E. · Lemon– high in vitamin C, needed for making glutathione in the body. Looking for more great detox recipes and advice? Stop by tomorrow and get involved in either a 5 or 10 day detox, designed SPECIFICALLY FOR YOU.
Weight-loss tips!
Happy New Year! Have the Christmas festivities left your jeans feeling a bit tight? Try following the tips below whilst following a wholefoods, healthy diet! 1. Skipping meals won’t help you lose weight or keep the weight off; your body will think it is being starved and will go into starvation mode, meaning anything you do eat will immediately be stored as fat. The key is to have small meals 5 times a day to keep the metabolism going. 2. Always have protein with your meals, even if it is a snack. This will help to balance blood sugar levels which in turn will prevent you from reaching for those sweet treats or from crashing from a sugar high. It also takes longer to break down protein in the body, leaving you feeling fuller for longer. Not only does it do these things, but it will help build lean muscle which in turn will burn fat. 3. ALWAYS eat breakfast! It really is the most important meal of the day as it will kick start your metabolism for the day and, again, will help to prevent the sugar cravings later in the day. See my previous post on breakfast ideas. 4. Limit grains to one meal a day, and the grains you do eat should be wholegrains. Say no to white starches; white rice, pasta, bread. Try and have the grains for either breakfast or lunch, not dinner. 5. Yes, fruit is high in vitamins and minerals, and fibre – but it is also high in sugar, so when trying to lose weight limit fruit intake to the morning, and try to stick to fruits such as berries and apples which are lower in sugar; berries are especially good for blood sugar. 6. Cut down, or if possible, eliminate alcohol, it is empty calories and very high in sugar which plays havoc with blood sugar levels. Also a struggling, sluggish liver will lead to weight gain. 7. Exercise! Although diet is 80% of the battle, getting into the gym, or joining a sports team will keep you active, build muscle and burn fat. 8. De-stress, a big reason for holding onto weight is an increase in the stress hormone cortisol which, especially, holds onto abdominal fat. Try yoga, meditation, counselling, or whatever works to bring your stress levels down. Lookout for the upcoming Nutrition Diet Plans, including weight loss, tailored to your individual needs! For more in depth information and advice on how to lose weight, contact me at jules0105@hotmail.com to arrange a consultation Skype consultations are available.
Quick Tip: Helping your body heal itself
Quick Tip: Helping your body heal itself Combat stress, eating ‘junk’ foods, drinking alcohol, smoking, taking medications, and pollution – all of which will increase the body’s use of antioxidants and can leave you feeling tired and sluggish – with some of the following healthy and delicious drinks: Beetroot, carrot, ginger & fennel juice: (serves 2) 200g fresh beetroot 2 medium carrots 2 medium apples 100g fennel bulb 5cm piece fresh ginger Roughly chop the beetroot, carrots, apples, fennel and ginger Push the vegetables and fruit, one at a time, through a juice extractor to give a layered juice. Cinnamon soy dandie latte: (serves 1) 1 tsp dandelion coffee 2 tbsp boiling water 1 cup soy milk (Bonsoy is a good brand) ¼ tsp ground cinnamon Put the dandelion coffee into a heatproof jug, pour in the boiling water and mix to combine. Set aside to infuse for 3 minutes, then strain into a heatproof glass. Put the soy milk and cinnamon in a pan and heat until just about to boil. Pour the hot milk over the dandelion coffee and gently stir to combine. Spiriluna, apple & berry blend: (serves 1) 1 tsp spirulina powder (available at health-food stores) 1 cup pure unsweetened apple juice ½ cup mixed berries put the spirulina powder and ¼ cup of the apple juice into a jug and whisk to combine. Put the spirulina mixture, remaining apple juice and berries into a blender. Blend until smooth. Pour into a tall glass and serve immediately. Toxic Lifestyle Factors that could be assisted by detoxing the body: – Alcohol – Smoking / passive smoking – Recreational drugs, and medications – Antibiotics – especially if used chronically. – Exposure to pollutants and other toxic chemicals – Poor dietary habits – deep fried foods / foods high in saturated fats and refined sugars – Not enough exerecise or time spent outdoors – Stress – Regularly drinking 2 or more caffeine containing drinks a day – coffee / coke / black tea Reference: – Vassallo J. Health for Life – Detox.