Nutrition Facts

Why More Cortisol = More Weight Gain

2012-05-13T20:46:00.000-07:00

What is Cortisol?

When your body is stressed (either physically or emotionally) it secretes cortisol. Cortisol is an important hormone in the body, secreted by the adrenal glands and part of the fight or flight response. Cortisol is in loved in glucose metabolism, regulation of blood pressure, insulin release for blood sugar maintenance, immune function and also inflammatory response.

Normally cortisol is present in the body at and increased levels during the morning and at its lowest at night. Although stress is not the only reason that cortisol is secreted into the bloodstream, it has been called the ‘stress hormone’ because it’s response to stress, and is responsible for several stress-related changes in the body. However, small increases of cortisol can have a positive effect on the body such as a quick burst of energy for survival reasons, heightened memory functions, a burst of increased immunity, a lower sensitivity to pain and also helps maintain homeostasis in the body

Whilst cortisol is an important and helpful part of the body’s response to stress, it is also important for the body’s relaxation response to be activated so the body’s functions can return to normal following a stressful event. Unfortunately, in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress.

Prolonged levels of an increased release of cortisol in the blood stream have been shown to have quite severe and negative effects such as Suppressed thyroid function, impaired cognitive performance, hyperglycaemia, decreased bone density, decrease in muscle tissue, higher blood pressure, lowered immunity and inflammatory responses in the body, slowed wound healing, and other health consequences, increased abdominal fat, which is associated with a whole range of health issues within itself compared to fat deposited in other areas of the body.

How can prolonged levels of an increased release of cortisol affect your weight loss & over all?

The problem is we often deal with stress mentally, and never respond to stress with physical activity that would burn the extra energy provided by the cortisol surge. Whether your stress was emotional or physical, the stress response is identical, causing a spike in your appetite. This can cause a craving for comfort foods-foods high in fat and sugar.

As an increased release of cortisol over a prolonged period of time can result in deposition of fat in the abdominal region as cortisol stimulates fat and carbohydrate metabolism for fast energy, and stimulates insulin release and maintenance of blood sugar levels. The end result of these actions can be an increase in appetite. The body also stores unused stress energy around the abdominal organs. Accumulation of this type of fat, known as visceral fat, is most damaging to health.

Several studies have demonstrated that women who stored their excess fat in the abdominal area had higher cortisol levels and reported more lifestyle stress than women who stored fat primarily in the hips. Increased abdominal fat distribution be associated with strokes, heart attacks, the development of metabolic syndrome, higher levels of LDL cholesterol (bad cholesterol) and lower levels of HDL cholesterol (good), which can lead to other health problems.

To keep cortisol levels healthy and under control, the body’s relaxation response should be activated after the fight or flight response occurs. You can learn to relax your body with various stress management techniques, and you can make lifestyle changes in order to keep your body from reacting to stress in the first place. These include, exercise, journaling, yoga, sex, breathing exercises, mediation, listening to music etc.

Cortisol Secretion is also a result of genetics.

Cortisol secretion varies among individuals. People are biologically programed to react differently to stress. For example one person may secrete higher levels of cortisol than another in the same situation. Many studies have also shown that people who secrete higher levels of cortisol in response to stress also tend to eat more food, and food that is higher in carbohydrates than people who secrete less cortisol. If you’re more sensitive to stress, it’s especially important for you to learn stress management and maintain a low-stress lifesyle (as much as possible of course!).

References

Department of Psychology, Centre for Health Equity Studies, 2005 Stress hormones in health and illness: The roles of work and gender, Psychoneuroendocrinology, no. 30, vol. 10, pp 1017-1021.

Epel, E et al 2000. Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat, Psychosom Medicine, no. 62, vo. 5, pp.623-32.

Peeke ,P & Chrousos, GP 2005, Hypercortisolism and Obesity, New York Acadamy of Sciences, vol. 29, pp. 665-676.

Improve Your Gut Function

2012-05-09T19:04:00.000-07:00

You may be eating all the right foods & taking all the right supplements but if your gut function isn’t optimal, you won’t be absorbing very much of what you’re are taking in. Have you ever spent money on foods/supplements & have seen no effect & felt more run down & lethargic?

This just may be because you may have a slight (or not so slight deterioration of your gut lining, bowel or intestine. It may also be because the good bacteria in your gut is so low & your bad bacteria is so high. The increased permeability allows bad bacteria; toxins and some food to leak into the bloodstream which causes the intestinal lining become inflamed and damaged. This leads to a disruption in digestion health & in the normal absorption of nutrients.

How do you know you have poor gut function? Some symptoms are:

· Bloating

· Abdominal pain & cramps

· Food intolerances

· Some skin conditions (ie: eczema)

· Heartburn

· Fatigue

So what causes poor digestive health? These include:

· Alcohol

· Drugs (prescription or not – particularly anti-biotics)

· Stress

· Parasites

· Candida

· High consumption of refined sugars

· Chemotherapy

How do we improve our gut function to increase absorption?

1. Eliminate food sensitivities/intolerances from the diet

· This can be done with a simple food diary & also involve an elimination diet is severe enough.

· These tend to be (but are not limited to) wheat, glutens and dairy.

2. Assist absorption of key nutrients at the gastrointestinal tract mucosa.

Increase

· Prebiotics: Act as a substrate for probiotics to increase colonisation. Fructo Oligo Saccharides (FOS) rapidly increase bifido bacteria numbers. Soluble fibre is found in almost all CHO foods. Insoluble fibre that ferments in the colon can be found in the raw form of leeks, artichokes, asparagus, onions, garlic, bananas, wheat, rye, and chicory root. These become RS (resistant starch) that produces SCFA’s – butyric acid, propionic acid and acetate fatty acids, which are fuel sources for enterocytes

· Probiotics:` Organisms which flourish in the intestinal, colonic and rectal environment i.e. lactobacillus acidophilus, lactobacillus bifido and others. Provide immunity, tissue and cellular integrity, promotes effective peristaltic activity for elimination and enhances nutritional absorption and assimilation. Are presently researched for their perceived ability to lower cholesterol, and as cancer prevention.

· Glutamine: because the enterocytes that line the intestinal wall are the only cells in the body that ingest nutrients directly from the pre-digested food passing through the intestines, the intestinal cells can absorb it directly, thereby helping themselves to return to normal functional capacity and a return of the gut lining's integrity.

3. Avoid consuming foods that will aggravate your gut & inhibit absorption & digestion. Such as:

· highly refined carbohydrate rich foods

· alcohol

· spicy foods

· coffee/caffeine

· citrus fruits

4.Increase dietary consumption of nutrient dense material.

· Omega 3 fatty acids: fish, flaxseeds, avocado, nuts

· Glutamine: Cabbage, bananas, slippery elm, onions, oats, most animal protein sources and dairy

· Flavonoids: Brightly coloured fruits and vegetables e.g. berries, capsicum, apricots, eggplant, plums

· Catechins: Green tea

· Vitamin A (Carotenoid foods): Pumpkin, carrots, pawpaw, squash, green leafy vegetables, dairy, fish liver oils, eggs

· Allicin: Garlic

· Quercetin: Onion & pineapple

· Dietary fibre: fruits & vegetables

Taking these simple steps to increase your absorption, improve your gut bacteria & repair your intestinal membranes will allow more nutrient absorption, more energy & allow you to increase your selection of foods .

Food Swaps Made Easy

2012-05-07T18:25:00.000-07:00

So you want to eat better but you’re not sure how? You think you eat pretty healthy but guaranteed you can always eat better! Making a conscious effort to change your eating habits will not only have you looking great but feeling great too!! Often food choices are made on convenience but it is just as easy to make the right food choice based on that same principal. For example if you find yourself going for a chocolate bar when 3:30itis kicks in, note that is just as easy to grab a piece of fruit & 40g nuts/seeds. Not only is there less calories, sugar, fats, you have nutrient dense foods that are going to sustain your energy & make you feel fuller for longer!

Here are some tips to get you one step closer to making the right choice without having the extra sugar, calories or fat.

Unhealthy Food	Healthier Option	It’s better because
Fruit drinks that are not 100% juice	water, mineral or 100% fruit juice	less calories and sugar, more protein (milk)
Biscuits, rolls, white bread	low-fat whole-grain breads and rolls	lower in fat and higher in fibre The whole grains will keep you feeling fuller longer, and they provide more energy
French fries, hash browns	baked, mashed, or boiled potatoes or sweet potatoes	less fat, no trans-fats, less sodium, fewer calories
Fruit in syrup	whole fresh fruit fresh fruit in natural juices	fresh less sugar and fewer calories
Ice cream	non-dairy frozen dessert, fresh fruit smoothie, sorbet	fewer calories, less fat, less sugar
Mayonnaise	mustard, hummus, salsa,	less fat
Packaged cookies or cupcakes,	Homemade fruit & grain muffins, nuts, nut bars	less fat
Pepperoni, salami and ham	turkey, chicken, salmon	Less saturated,\ fat, less salt
Potato or fried chips	unbuttered popcorn, raw vegetable sticks,	less fat, more fibre, no artificial preservatives,
Processed cheese	* low-fat Swiss, cheddar, or mozzarella	no preservatives, less fat, less sodium
Vegetables fried or served with cheese, cream, or butter sauces	vegetables should be eaten raw, steamed, broiled, baked, or tossed with a little olive oil	Fewer calories, less fat, less sodium, no trans-fats, more vitamins and nutrients remain in the vegetables.
Soft Drink	Mineral water, soda water	Less sugar, preservatives, and calories
Sausages	Lean beef	Less fat and preservatives & more protein
Muesli Bars (most)	Nut bars.	Less sugar. More protein
Caesar Salad-bacon, dressing, croutons etc.	Salad with tomato, carrot cucumber, spinach etc. & low fat/no dressing	Less fat, less calories, more nutrients.

Here are some great tips on swapping ingredients:

Original	Healthier Option	It’s better because
Full fat cheese	Reduced fat cheese/feta	Less fat
White sugar	Brown sugar/ stevia	Less refined/ natural sweetener
White flour	Wholemeal flour, almond meal	Less refined, less wheat
Salad dressing-full fat	Balsamic vinegar	Less fat
Salt	Pepper & other herbs	Less salt
Full fat milk	Reduced fat, A2 skim	More calcium & protein, less fat
Full fat processed yogurt	Low fat, pot set, natural yogurt	More calcium, less preservatives, less fat, more live bacteria

How much salt is too much salt?

2012-05-03T20:01:00.001-07:00

Salt is so abundant in our diets, from breads to soups to sauces and even biscuits. Sodium is a necessary electrolyte in the body. Sodium is one of the three main electrolytes along with potassium, and chloride. Electrolytes are necessary for maintain heart rate and maintaining fluid balance.

We require a minimum of 1.5 grams with an average of 4 grams. No more than 6 grams of salt should be consumed HOWEVER, most people are consuming between 9-12 grams on a daily basis.

Surprisingly most of the salt hidden in foods (roughly 70 %!) and not what we add to our food. Food label claims have specific rules to follow. One of the biggest food labels nutrients that confuse people is the about of sodium & what it means. Most of our salt intake is hidden in the foods we buy at the supermarket.

Top 10 foods highest in salt in no particular order (some may surprise you!):

1. Canned foods

2. Soups, gravies, stock cubes

3. Soy sauce, other jar/packet sauces (tomato), salad dressings

4. Vegemite/Promite

5. Cured meats (salami, bacon, ham etc.)

6. Sweet Biscuits

7. Cheese

8. Snack foods (crisps, pretzels etc.)

9. Pickled foods

10. Packaged Cereals

Here is a guide to recognise the salt content of your food:
•Sodium-free: Less than 5 milligrams of sodium per serving
•Very low-sodium: 35 milligrams or less per serving
•Low-sodium: Less than 140 milligrams per serving
•Reduced sodium: Sodium level reduced by 25% (compared to the original product)
•Unsalted, no salt added, or without added salt: Made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself.

Too much salt= major health problems. It can lead to water rendition, increase asthma and bone thinning, increases the blood pressure as well as the the risk for heart disease, stroke, and renal disease.

How to reduce salt…FRESH IS BEST

Increase potassium foods ie: avocado and kiwi fruit
Choose fresh whole fruits and vegetables
Choose frozen, or canned food items without added salts.
Select unsalted nuts or seeds.
Avoid adding salt and canned vegetables with added sodium to homemade dishes.
Choose unsalted, lower-sodium, fat-free items.
Add fresh lemon juice instead of salt to fish and vegetables.

References

Hassler, C 2002, Functional Foods: Benefits, Concerns and Challenges—A Position Paper from the American Council on Science and Health, The Journal of Nutrition, vol. 132, pp. 3772–3781.

Oeseki, H 2007, The Nutrient Bible , 8^th edn., Bio Concepts Publishing, Queensland, Australia. pp. 163.

What's REALLY in that drink??

2012-05-02T18:08:00.002-07:00

Many of us count kilojoules and carbohydrates in the foods we eat but how many of you count the energy and sugar in what you’re drinking??

Here is a great little summary to keep in mind when you choose your beverage:

Drinks	Kilojoules (kJ)	Carbohydrates/ Sugar
Coke 600mL	1008	63 g/63 g
Lemonade 600mL	1008	62.4 g/62.4 g
Mineral Water w. 5% Citrus Juice (600mL)	912	55.8g/55.8g
Natural Mineral Water	0	0g/0g
Soda Water (all sizes)	0	0g/0g
Water (all sizes)	0	0g/0g
Fruit Juice Orange (600mL)	900	48g/48g
Tomato Juice (600mL)	540	25.2g/21g
Fruit Drink Tropical (600mL)	900	54g/54g
Cordial (600mL)	852	52.2g/52.2g
Full Strength Beer (1 pint)	863	11.4g/1.1g
Mid Strength(1 pint)	568	5.1g/0g
Low Carb Beer(1 stubby)	450	3.4g/0g
White wine Sweet(1 glass)	656	16g/16g
Champagne	473	2.7g/2.7g
White wine Dry (1 glass)	469	0.8g/0.8g
Red Wine (1 glass)	525	0g/0g
Bourbon & coke(1 glass)	500	7.5g/0g
Vodka (30mL) Lime & Soda Water	266	0g/0g
Vodka (30mL) Red Bull(1 can)	900	36.3 g/36.3 g
Vodka Cruiser	734	25g/25g

Some may surprise you & some won’t. As you can see water is always best, Water supresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

References

http://www.foodstandards.gov.au/

http://www.calorieking.com.au/

Kicking The Caffeine Habit

2012-04-30T19:47:00.000-07:00

Caffeine is a naturally occurring stimulant which can increase alertness and heart rate. Caffeine can also cause restlessness and difficulty in sleeping .People differ in their sensitivity to caffeine and can have very different types of reactions, according to the health institute of Australia.

Approximate caffeine levels per serve include: (according to the better health channel)

Chocolate drinks – 30 to 60mg
Instant coffee – 60 to 100mg
Drip or percolated coffee – 100 to 150mg
Espresso coffees – such as espresso or latte – 90 to 200mg
Cola drinks – 35mg
Decaffeinated coffee – around 3mg
Tea – 30 to 100mg, depending on the type and strength of the brew (both black and green tea contain caffeine)
Energy or sports drinks – such as Red Bull or ‘V’ – 80 to 90mg
Dark chocolate bar – 40 to 50mg per 55g serve
Guarana – can contain up to 100mg per one gram of guarana
Caffeine tablets – such as No-Doz – 100mg per tablet

Natural alternatives to caffeine can provide a similar energy boost when consumed without as many of the long-term effects of regular caffeine intake.

Green Tea

The process used to create green tea is what makes it superior in nutrient content and benefits when compared to other teas, as it preserves content of disease-fighting nutrients called polyphenols and catechins.

Green tea, may provide uplifting sensations, similar to caffeine. Green tea may also modestly increase metabolism and promote weight loss - effects frequently associated with caffeine.

Black Tea

An 8 ounce cup of black tea contains between 20 and 100 milligrams of caffeine. Read the labels on the black tea bag packages to choose the lowest amount of caffeine you need.

Hot Water

Sometimes you just need a warm beverage. Add flavour with a lemon or a lime to promote digestions

Sparkling/Mineral Water

Soft drink are a LARGE portion of the caffeine culprits for women and children, whether they contain sugar or not. Fizzy water can satisfy your carbonation craving without any caffeine, and as a bonus, it promotes hydration and has no calories. If you can't stand plain sparkling water, try adding again a squeeze of lemon, lime or orange.

Snacks

Swapping your coffee for a handful of nuts may not seem logical however it can give you the energy you may feel. Keeping a variety of snacks on hand for a blood sugar boost between meals will help regulate blood sugar levels & reduce the dip in energy often associated with an afternoon caffeine hit. These include, nuts & seeds, a boiled egg, vegetable sticks and hummus, just to name a few.

Promoting Weight Loss

Caffeine has been shown in multiple studies to increase caloric expenditure during exercise. Green tea (often with caffeine) is a thermogenic because of its ability to boost metabolism. HOWEVER overloading on caffeine can have a detrimental effect on health by causing gastrointestinal upsets and reduced absorption of nutrients, severe headaches and adrenal exhaustion, irritability, mood swings.

Health Effects

In small amounts, ie: 1 x cup of coffee you feel (150mg)

> more awake

>increases heart rate

>increase urinations

>increase body temperature

>increase acid porduciton in the digestions system

In large amounts caffeine 4-5cups of coffee (over 600mg) will causes

>headaches

>feel restless & nervous

>insomnia

>deliriousness & depression

>stomach upsets,

In everyday health

- Caffeine inhibits and important amino acid called tyrosine uptake across the brush border of the intestine. Tyrosine is in involved synthesis of neurotransmitters in the brain. Tyrosine is a precursor to L-dopa, dopamine, norepinephrine and epinephrine. Tyrosine is found in eggs, meats, poultry, fish, nuts, seeds, legumes grains and avocados,

- increase the levels of cortisol(stress hormones) and this can lead weight gain, moodiness, heart disease, and diabetes. Caffeine increases dopamine in the body, making you feel good on initial intake but you feel down when it wears off, much like amphetamines.

- Calcium excretion is increased by high in coffee due to the caffeine & is a major aspect of osteoporotic health

In Females:

- inhibit hormone production

-menopause: consume <250 mg or it may lead to increases in menopausal syptoms.

-excess daily intake of caffeine has been linked to an increase in endometriosis in women

-Pregnancy:

>Can consume <250 mg daily preferably 150 mg

> Can attribute to low birth weights & DM1

> Caffeine enters breast milk

In Males

- inhibit hormone & sperm production

In athletes

- Enhances endurance performance (150mg/L)

- Increases time to exhaustion (4-5mg/kg)

- Increases mean work output (2-5mg/kg)

- Improve post-exercise recovery (364mg)

- Decrease race time (swimmers) (6mg/kg)

- Moderate amounts will not affect gastrointestinal function

- Promotes glucose uptake in the small bowel

- Important to avoid habitual use and associated tolerance

-Has Negative effects with creatine & endurance exercise

Resources

St-Onge, M 2005, Dietary fats, teas, dairy, and nuts: potential functional foods for weight control, The American Journal of Clinical Nutrition, vol. 81, no. 1, pp 7-15.

http://www.healthinsite.gov.au/topics/caffeine

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Caffeine

4 Simple Steps To Reduce Stress

2012-04-29T18:24:00.001-07:00

Balanced nutrition is essential to maintaining overall good health, but it also can affect your capacity to cope with stress.

Stress that is not treated can lead to serious illness. A person who feels ongoing and unresolved stress may go on to develop significant medical illnesses or an anxiety disorder.

When you are going through a period of stress, your are less likely to absorb the nutrients you are consuming and on top of that, you need more of all nutrients, particularly the B vitamins, which affect the nervous system, and calcium, which is needed to counteract the lactic acid your tense muscles produce.

Likewise, if you are lacking nutrients, your body will not be equipped to handle stress effectively. As we get busy and stressed, we tend to make poor nutritional choices that can actually increase our stress levels and cause other problems.

Here are some tips to help reduce stress nutritionally...

1. Eat Breakfast: Skipping breakfast makes it harder to maintain stable blood sugar levels and effective functioning during your busy morning. Your breakfast should be high in protein & contain complex carbohydrates

Eg: museli yougurt & fruit, porrige skim milk and berries, boiled eggs on multigrain toast etc.

2. Opt For Green Tea: If you’re a coffee junkie, you may not be aware the effect that caffiene has on your body. However, you can reduce your stress levels and improve your mental performance throughout the day if you gradually wean yourself off of large amounts of caffeine. A relatively easy and healthy way to do that is to replace coffee with green tea, which has a soothing taste and the added benefit of loads of antioxidants.

3. Carry a Snack: Having some protein-rich, healthful snacks in your car, office, or purse can help you avoid blood sugar level dips and accompanying mood swings and fatigue. Eg: Trail mix, good quality low GI museli bars, nuts, fruit, vege sticks etc.

4. Hydration: Your body may be made up of 60-70% of water. We need it to eat, sleep, exercise, and to excrete everyday toxins from the body. It is the single most important nutrient the body uses, and we couldn’t live without it. SO...make sure you always carry a water bottle with you, leave it in your car or at work. You need to be drinking 1.5-2L of water per day.

Acid/Alkaline

2012-04-25T18:55:00.003-07:00

Acid/Alkaline (20/80)

Alkaline foods are vital for helping the body to maintain its natural pH balance.

The pH level of the body needs to be maintained at a level between 7.35 and 7.45. When the pH level of the body is not correctly maintained, there are negative effects on the body including problems such as bone weakness, heart problems, obesity and weight problems, allergies, and fatigue, just to name a few.

As the typical Western diet is largely made up of proteins, sugars, and other acid-forming foods, it is important to try and alkalinise the diet so that acidosis, and therefore disease do not occur. Acidity can also occur from environmental pollutants.

Ranked Foods: Alkaline to Acidic

Extremely Alkaline : Lemons, watermelon.

Alkaline Forming: Cantaloupe, cayenne celery, dates, figs, kelp, limes, mango, melons, papaya, parsley, seaweeds, seedless grapes (sweet), watercress: Asparagus, fruit juices, grapes (sweet), kiwifruit, passionfruit, pears (sweet), pineapple, raisins, umeboshi plums, and vegetable juices.

Moderately Alkaline: Apples (sweet), alfalfa sprouts, apricots, avocados, bananas (ripe), currants, dates, figs (fresh), garlic, grapefruit, grapes (less sweet), guavas, herbs (leafy green), lettuce (leafy green), nectarine, peaches (sweet), pears (less sweet), peas (fresh, sweet), pumpkin (sweet), sea salt (vegetable), Apples (sour), beans (fresh, green), beets, bell peppers, broccoli, cabbage, carob, cauliflower, ginger (fresh), grapes (sour), lettuce (pale green), oranges, peaches (less sweet), peas (less sweet), potatoes (with skin), pumpkin (less sweet), raspberries, strawberries, squash, sweet Corn (fresh), turnip, vinegar (apple cider).

Slightly Alkaline: Almonds, artichokes (jerusalem), brussel sprouts, cherries, coconut (fresh), cucumbers, eggplant, honey (raw), leeks, mushrooms, okra, olives (ripe), onions, pickles (homemade), radishes, sea salt, spices, tomatoes (sweet), vinegar (sweet brown rice). Chestnuts (dry, roasted), egg yolks (soft cooked), essene bread, goat's milk and whey (raw), mayonnaise (homemade), olive oil, sesame seeds (whole), soy beans (dry), soy cheese, soy milk, sprouted grains, tofu, tomatoes (less sweet), and yeast (nutritional flakes).

Neutral : Butter (fresh, unsalted), cream (fresh, raw), cow's milk and whey (raw), margine, oils (except olive), and yogurt (plain).

Slightly Acidic: Blueberries, cheeses, crackers, dried beans (mung, adzuki, pinto, kidney, garbanzo), dry coconut, egg whites, goat's milk (homogenized), fructose, honey (pasteurized),pastry (whole grain and honey), plums, seeds (pumpkin, sunflower), most nuts, mustard.

Moderately Acidic: Bananas (green), barley (rye), bran, butter, cereals (unrefined), (unrefined rye, rice and wheat), cranberries, eggs whole (cooked hard), ketchup, maple syrup (unprocessed), milk (homogenized),, Molasses (unsulferd and organic), oats (rye, organic), olives (pickled), pasta (whole grain), popcorn (with salt and/or butter), potatoes, prunes, rice (basmati and brown), soy sauce, and wheat bread (sprouted organic).

Extremely Acidic: Artificial sweeteners, beef, beer, breads, brown sugar, carbonated soft drinks, cereals (refined), chocolate, cigarettes and tobacco, coffee, cream of wheat (unrefined), custard (with white sugar), deer, drugs, fish, flour (white, wheat), fruit juices with sugar, jams, jellies, lamb. Liquor, maple syrup (processed), molasses (sulphured), pasta (white), pastries and cakes from white flour, pickles (commercial), pork, poultry, seafood, sugar (white), table salt (refined and iodized), tea (black), white bread, white vinegar (processed), whole wheat foods, wine, and yogurt (sweetened).

Increasing Protein

2012-04-22T22:31:00.000-07:00

A guide to increasing protein in your diet on a daily basis.

On average most people require 1 gram of protein per kilo of body weight. Below is a table of the food sources providing you with protein & which food sources are the most protein dense per serve.

Food	Type	Protein Per 100g	Per Serve
Milk			250mL
	Skim	3.6 g	9 g
	Full Fat	3. 3.3 g	8.25g
	A2 skim & full cream	3.1 g	7.75 g
Yoghurt			200ml
	Vanilla Regular Fat	4.9 g	9.8 g
	Vanilla Reduced Fat	5.8 g	11.6 g
	Reduced Fat, Intense Sweetened, Added Fruit	4.8 g	9.6 g
	Pot Set Regular/Reduced Fat	5 g	10 g
Cheese			25g
	Cheddar Regular Fat	25.9g	6.48 g
	Cheddar Reduced Fat	33.4 g	8.25 g
	Cream Cheese Regular/Regular Fat	8.2 g	2.05 g
	Cottage Cheese Regular/Regular Fat	15.4 g	19.74
	Mozzarella	26 g	6.5 g
	Parmesan Shaved	40 g	10 g
	Ricotta	11.36 g	2.84 g
	Swiss	28.7 g	7. 18 g
Custard			100ml
	Vanilla Regular Fat	3.3 g	3.3 g
	Vanilla Reduced Fat	4.5 g	4.5 g
Ice cream			50g
	Vanilla Regular Fat	3.4 g	1.7 g
	Vanilla Reduced Fat	4 g	2 g
	Stick, Chocolate and Biscuit Crumbed Coat	4.3 g	2.15 g
Cream			100ml
	Thickened Reduced/Regular Fat	2.95 g	2.95 g
	Sour Cream Regular Fat	3.1 g	2.3 g
	Sour Cream Reduced Fat	3.9 g	3.9 g
	Whipped	3.4 g	3.4 g
Egg			50g
	Raw	13.4 g	6.7 g
	Boiled	13 g	6.5
	Yolk	15 g	(18g) 2.7g
	White	11.2 g	(30g) 3.36 g
Chicken			80g
	Breast, lean, baked	29 g	23.2 g
	Fried	22.6 g	20.96 g
	Drumstick, skin , baked	26. 5 g	21.2 g
	Wing , skin , baked	28. 2 g	22.56 g
	Thigh, lean, baked	24. 2 g	19.36 g
Beef			80g
	Grilled, Lean (all cuts)	31.6g	25.28 g
	Mince	24.9 g	19.92 g
	Sausage	15.4 g	12.32 g
Pork			80g
	Steak	32.5 g	26 g
	Ham	31.5 g	25.2 g
	Bacon, grilled/ fried	22g	17.6 g
Seafood			100g
	Tuna	23.1 g	23.1 g
	Salmon	24.3 g	24.3 g
	Prawns	23.7 g	23.7 g
	Barramundi	22.8 g	22.8 g
	Whiting/Snapper	25 g	25 g
	Anchovies	21.1 g	21.1 g
Seeds			15 g
	Sunflower Seeds	22.7 g	3.4 g
	Pumpkin Seeds	24.5 g	3.67 g
	Flaxseed	18.3 g	2.75 g
	Linseed	19.5 g	2.93 g
Nuts			20 g
	Almonds	19.5 g	3.9 g
	Cashews	17 g	3.4 g
	Peanuts	25.1 g	5.02 g
	Brazil Nuts	14.4 g	2.88 g
	Walnuts	14.1 g	2.82 g
	Macadamia Nuts	7.6 g	1.52 g
Legumes			200g
	Baked Beans	4.6 g	9.2 g
	Chickpeas	6.3 g	12.6 g
	Kidney beans	6.6 g	13. 2 g
Vegetables	*green leafy		80g
	Spinach	3.5 g	2.8 g
	Broccoli	4.6 g	3.68 g
	Peas	4.8 g	3.84 g
Protein Products	Shake-Isowhey	47.1 g	(32 g serve) 15.1 g
	Bar-Isowhey high protein bar	23.9 g	(55 g serve) 13.2 g

To receive 100g on protein in your diet:

-2 boiled eggs (breakfast with toast)

-2 slices of cheddar cheese & 80g ham (ie: in a sand which)

-20g of brazil nuts,20g of cashews, 15g of sunflower seeds (nut mix)

-80g beef, 80g broccoli, 200g chickpeas (dinner)

To receive 200g in your diet:

-250mL milk (with oats for breakfast)

-protein shake with 100mL milk

-2 x 200mL tub of yogurt, 20g of almonds (snack)

-2 x100g tin of tuna, 2 slices of cheddar cheese, 80 g spinach (on crackers/bread etc. for lunch)

-20g peanuts, 20g walnuts, 15g pumpkin seeds (nut mix)

-2 slices of cheddar cheese & 80g ham (ie: in a sand which)

-120g chicken breast, with kale & (other vegetables)

To receive 300g in your diet:

-250mL milk (in a latte)

-omelette (4 eggs, 100mL milk, 30g cheese, 80g spinach etc.) & bacon

-25g cottage cheese, 100g salmon(on crackers)

-protein bar

-80g mince, 200g kidney beans, 80g spinach, 50g cheese etc. (in a pastas, burrito etc.)

-protein shake with 100mL milk

-20g cashews, 20g almonds, 15g sunflower seeds, 20g walnuts, 20g peanuts, 15g pumpkins seeds.

-160g steak, 200g chickpeas, 80 g broccoli (other vegetables)

-2 x 200mL tub of yogurt with 20 g of almonds

*Make variations according to your diet & it is important to consult your healthcare professional if you are considerably increasing your protein as rapid increase can be detrimental to your health.

**Keep in mind that you need to consume adequate essential vitamins & minerals along with complex carbohydrates to receive a balanced diet.

References

Food Standards Australia and New Zealand 2006, NUTTAB 2006 Online Version, Food Standards Australia and New Zealand, http://www.foodstandards.gov.au/consumerinformation/nuttab2006/onlineversionintroduction/online version.cfm?&action=getFood&foodID=09A10091 viewed 16^th March 2011

Dunne, L 2002, Nutrition Almanac, 5^th edn., McGraw Hill, New York.

A2 The Original Milk Protein 2010, Milk Nutrition, A2 The Original Milk Protein http://www.a2milk.com.au/a2-light.php viewed 21^st March 2011

Boosting Immunity

2012-04-19T17:43:00.000-07:00

Need to boost your immune system with cold and flu seaon around the corner? The below foods carry anti-bacterial/fungal/inflammatory properties that all assist in reducing sinus congestion:

Foods containing Omega-3 fatty acids, such as cold-water fish (Salmon, Sardines, Mackerel, Anchovies), Fish and Linseed oils, Avocado, nuts, seeds and eggs. These essential fatty acids act as a natural anti-inflammatory, reducing sinus swelling and congestion.
Garlic, which may boost immunity levels enabling you to more easily fight off a Sinus infection.
Foods containing high amounts of Vitamin C, such as Citrus fruits, tomatoes, strawberries, broccoli and blueberries. The Vitamin C reduces inflammation; boost overall immunity levels and acts as a natural anti-histamine.
Pineapple, which contains the bromelain enzyme known for its anti-inflammatory and decongestive properties.
Apple Cider Vinegar, which is rich in the Potassium that functions to break down mucous production.
Water, which should be consumed in large amounts to prevent the mucous membranes from drying out and a consequent congestion taking place
Foods that eliminate Candida yeast from the gut (which has linked to Sinusitis), such as cold pressed oils (such as Olive oil) and most fresh vegetables.

Foods that should be avoided include:

Dairy products, which have been associated with the production of phlegm and mucous. These may be replaced Rice products as Soy may also occasionally cause mucous to thicken.
Spicy foods, which may trigger acid reflux that can trigger an episode of Sinusitis.
Alcohol, which dehydrates the body thus hardens mucous and inflames sinus and nasal membranes. It may also trigger acid reflux that may aggravate the condition.
Caffeine, a diuretic that dehydrates the nasal membranes. Coffee should especially be avoided as it is acidic as well and may cause acid reflux from the stomach.

Ideal Supplements:

-Echinacea: Early intervention with Echinacea reduces the overall severity and duration of symptoms associated with colds & flues.
Vitamin C: reduces inflammation; boost overall immunity levels and acts as a natural anti-histamine

Eczema

2012-04-17T18:22:00.002-07:00

Eczema is a Skin ailment involving superficial Inflammation of the Skin mainly affecting the Epidermis. It is characterized by Itching with a red Rash often accompanied by small Blisters that weep and become blistered commonly associated with: vesicles (when acute), poorly marginated redness, edema, oozing, crusting, scaling, usually pruritus, and lichenification(layer on the skin cracked & dry) caused by scratching or rubbing.

Causes

• Genetic and dietary factors from a very early age, even during gestation, have an impact on the risk and prevalence of the disease

• Increasing the antioxidant intake of the mother during pregnancy can reduce the risk of eczema in the neonate

• Delaying weaning and exposure to solid foods may also be relevant as children exposed to a variety of solid foods before 4 months old had an increased risk (2.5times greater) of developing eczema

• Feeding children a hydrolysed plant-based protein formula in preference to a cow’s milk formula may be an alternate option as it reduces infant and childhood allergy incidence

• This is particularly important as alpha-casein, found in most dairy milk, is a common culprit for causing both IgE and IgG4 immune responses in people with milk responsive eczema

Treatment:

• Eliminate food sensitivities/intolerances from the diet. (Milk, IgE allergy to milk, egg and/or peanut

• Increase Anti-inflammatory foods: (pineapple, garlic, tumeric, onion, ginger) & essential fatty acid foods(nuts, seeds, fish, avocado), Fish Oils (2g EPA/DHA) have been shown to be very effective.

• Limit dairy (milk is the highest in lactose, then cheese & then yogurt

• Get calcium from: alomonds, brocolli, spinach, sardines, salmon (with bones), figs & sesame seeds

All About Energy

2012-04-16T18:07:00.001-07:00

Carbohydrates (1g=16kJ)

Simple carbohydrates: are small molecules, so they can be broken down and absorbed by the body rapidly and are the quickest source of energy.

Eg: Fruits, soft drink, honey, white sugar etc.

Complex carbohydrates: are composed of long strings of simple carbohydrates. Because complex carbohydrates are larger they need to be broken down into simple carbohydrates before they are able to be absorbed which means they are slower to provide energy to the body but are still faster than protein or fat.

Eg: wheat products (breads and pastas), other grains (rye and corn), beans, and root vegetables (potatoes) etc.

Proteins (1g = 17kJ)

Proteins consists of units called amino acids which are arranged in complex formations. Because they are so complex, the body takes longer to break them down which means, they are a much slower and longer-lasting source of energy than carbohydrates but have a very similar kilojoule content. So increasing good sources of protein in your diet will keep you fuller for longer.

Eg: nuts, lean meats, eggs, beans, lentils, seafood etc.

Fats(1g = 37kJ)

Fats are complex molecules comprised of fatty acids and glycerol. Fats are the slowest source of energy but the highest kilojoule form of food and contain more than twice than that supplied by proteins or carbohydrates. Because fats are such an efficient form of energy, the body stores any excess energy as fat.

The foods with good fats that you want to increase in your diet are:

- Avocado, olive oil, sunflower seeds, flaxseed, salmon, herring, tuna, walnuts, vegetable oils etc.

The fats you want to decrease in your diet are:

- Coconut and palm oils, artificially hydrogenated vegetable oils, margarine and meats, chips and fried foods, cookies, doughnuts, potato chips etc.

B Vitamin Containing foods for your energy cycle:

B1: asparagus, romaine lettuce, mushrooms, spinach, sunflower seeds, tuna, green peas, tomatoes, eggplant and Brussels sprouts

B2: mushroom, spinach, asparagus, chard mustard greens, broccoli, collard greens venison, turnip greens, chicken eggs, yogurt and cow's milk

B3: Mushrooms,tuna, beef liver, halibut, asparagus, sea vegetables, venison, chicken, and salmon

B5: mushroom, cauliflour, broccoli, calf's liver, turnip greens, sunflower seeds, tomato, strawberries, yogurt, eggs, winter squash, collard greens, chard and corn

Other energy pathway cofactors food sources:

Magnesium: spinach, broccoli, pumpkin seeds and peppermint, cucumber, green beans, celery, kale and a variety of seeds, including sunflower seeds, sesame seeds, and flax seeds.

Lipoic acid: broccoli, spinach,

Manganese: raspberries, pineapple,, spinach, kale, , garlic, grapes, strawberries, oats, spelt, green beans, brown rice, , cinnamon, thyme, peppermint, and turmeric, leeks, tofu, bananas.

Glycaemic index

2012-04-16T00:41:00.000-07:00

Glycaemic index (GI) measure the speed at which food causes your blood sugar levels to rise . The higher the reading the faster the sugar affects blood glucose and therefore the drop in blood sugar is faster which can result in dizziness, hunger, fatigue, poor concentration, headaches and mood swings . When eating carbohydrate containing foods, the body converts the sugars from carbohydrates into glucose . The body detects glucose and the pancreas releases insulin which signals certain cells to absorb the glucose and convert it to energy . Excess glucose is then stored as glycogen in the muscle and the liver, or it is converted to fat for storage. When blood sugar levels are low between meals, the pancreas will release a hormone glucagon which promotes the conversion of the stored glucose and converts it back to energy to be used by the body .

Foods with a high glycaemic index are general high in carbohydrates, low in protein and fibre. High GI foods will cause rapid blood sugar fluctuations . Fluctuations in blood sugar level cause unbalanced energy levels, sugar cravings, and moods swings . These are caused by foods such as white bread, white past, white rice, sweets, chocolate, biscuits, lollies and soft drink . It is suggested that eating lots of high GI foods will cause high levels of insulin to be released in the blood . Over time cells become resistant to the effects of insulin which leads to insulin resistance . When this occurs the cells can’t absorb glucose which causes high blood glucose levels, which is a sign of diabetes and a risk factor for cardiovascular disease and obesity.

Foods with a low GI aim to stable blood sugar levels throughout the day, the energy released from food is released slowly and blood sugar levels increase & decrease slowly. They assist in regulation of mood, support energy levels, control weight & promote general wellness, make you feel fuller for longer, regulate your appetite . Conversely they are foods higher in protein, fibre and fat including foods like apples, multigrain bread, nuts, hummus, berries, legumes and pumpkin.

Here are some examples

High GI (70+)	Medium GI (56-70)	Low GI (0-55)
Honey Potato Hot Chips Doughnuts White Rice Corn Flakes White Bread Cocopops Weet-bix Lollies Chocolate Corn Chips Watermelon Parsnips Jelly Soft Drink Biscuits	Nutrigrain White Pita Bread Ice cream Baked Beans Cous Cous Sweet Potato Kiwi Fruit Brown Rice Fresh Pasta Dried Fruit Pineapple	All Bran Oats Natural Muesli Soy & linseed bread Whole grain/wheat bread Peas Corn Carrot Mushroom Broccoli Cauliflower Cabbage Tomato Lettuce Onion Capsicum Buckwheat Hummus Beans (all) Milk Yogurt Cherries Oranges Peaches Nuts

To keep blood sugars level it is important that you eat regular throughout the day not 3 big main meals. But rather 5-6 smaller meals with a good amount of low GI & higher protein foods. Not only will you feel like you have more energy but you will feel happier too!!

References

Journal

Jenkins, D, Kendall, C, Augustin, L, Franceschi, S, Hamidi, M, Marchie, A, Jenkins, A & Axelsen, M 2002, Glycemic index: overview of implications in health and disease, The American Journal of Clinical Nutrition, vol. 76, pp. 266-273.

Wolever, T, Jenkins, J, Jenkins, A & Josse, R 1991, The glycemic index: methodology and clinical implications, The American Journal of Clinical Nutrition, vol. 54, pp. 846-854.

Fish Oils

2012-04-12T20:06:00.000-07:00

Fish oils have many benefits such as prevention of cardiac death, stroke, some cancers such as breast and colon cancer, diabetes, Alzheimer’s; as well as prevent and treat depression along with other neurological disease; improve hair, nail and skin health; reduce symptoms of arthritis; and prevent eyesight in decline in the aging population (Wang et al 2006).

The essential components of fish oils are the omega three fatty acids. Alpha linolenic (ALA) acid and linoleic acid (LA) convert to ecosapenatanoic acid (EPA) and Docosahexaenoic acid (DHA) which are the active form of the essential fatty acids (Braun & Cohen 2007). Once in the body they compete with arachidonic acid to be incorporated in phospholipids in the cell membrane (Braun & Cohen 2007). Once stimulated the cell membranes release polyunsaturated fatty acids which then go on to be converted to eicosanoids such as prostaglandins, thromboxanes and prostacycins (Braun & Cohen 2007). Eicosanoids affect inflammation, immune function, blood chemistry and muscle function (Braun & Cohen 2007). Wang et al. (2006) states that in the reveiw of many studies it was evident that there was a strong link between consuming 1-3 g of n-3 fatty acids and cardivascular disease prevention (Wang et al 2006).

Mantzioris et al. (2000) conducted studies that focused on foods enriched in n-3 fatty acids (ALA, EPA, and DHA) to was “associated with a low production of proinflammatory cytokines and eicosanoids”(Mantzioris et al. 2000). Mostly fish oil was used but so was fish with a high effential fatty acid profile (Mantzioris et al. 2000). Mantzioris et al. (2000) also suggests that eating a variety of foods cotaining ALA, EPA and DHA would be benficial (Mantzioris et al. 2000). The n-3 fatty acids where shown to significantly reduce the cyclooxygenase-2(COX-2) mediated synthesis of prostaglandin E2 (PGE2) and Thromboxane B2 (TXB2), which are the main contributors to inflammation in the body (Mantzioris et al. 2000). There was also an increase in the concentration of the n-3 tissue phospholipids to coinside with the reduction of the cytokines in the body (Mantzioris et al. 2000). Mantzioris et al. (2000) also goes on to state that along with the immense helath benefits of having n-3 fatty acids daily, the practicaliy of introducing or increasing them into every day diets is fairly easy to do (Mantzioris et al. 2000).

Many would greatly benefit from consuming 1-3 g of fish oils as suggested by Wang et al. (2006) as would covering not only a reduction in inflammation and pain, but act as a preventitive for other health issues story.

A high strength liquid fish oil is preffered as it is more easily absorbed and you are not trying to swollow anywhere from 3-6capsules per day!

References

Text
Braun, L & Cohen, C 2007, Herbs and Natural Supplements, 2^nd edn., Elsevier, Sydney .

Journal
Mantzioris, E, Cleland, L, Gibson, L, Neuman, M, Demasi, M &James, M 2000,Biochemical effects of a diet containing foods enriched with n-3 fatty acids, Journal of Clinical Nutrition, vol. 72 pp. 42-48.

Wang, C, Harris, W, Chung, M, Lichtenstain, E, Balk, E, Kupelnick, B 2006, n-3 Fatty acids from fish or fish-oil supplements, but not α-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary-prevention studies: a systematic review, American Journal of Clinical Nutrition, vol. 84 pp. 5–17.

Improving Energy with spirulina, lecithin and phyto protein

2012-04-12T19:06:00.002-07:00

Spirulina is a blue green algae that contains antioxidants such as beta carotene and zeaxanthin (Hassler 2002). These antioxidants are thought to decrease the activity of free radicals that damage body cells, suppress immune function and may produce anticancer effects by promoting the release of tumor necrosis factor alpha which helps attack tumor cells in the body (Hassler 2002). It also is suggested to increase production of interferons and interleukins which reduce inflammation (Hassler 2002). Spirulina has been researched in recent clinical trials and shown to block the entrance of viral cells into host cells in the case of severe viruses, including HIV (Hassler 2002).

Lecithin’s function involves the breakdown of fats in the body (Rousset et. Al 2009). Lecithin contains phosphatidylcholine (PC) which is part of the l membrane that surrounds the cell (Rousset et. Al 2009). Once PC is ingested in the body through lecithin-containing foods or supplements, it is broken down by the body into choline which is vital for the proper functioning of the brain (Rousset et. Al 2009). It has an indispensable role in regulating the flow of nutrients and waste materials in and out of the cell (Rousset et. Al 2009). Lecithin is often used for treating patients with high cholesterol as it has been shown to prevent the build up of fats and high density lipoprotein cholesterol (HDL) cholesterol in the walls of the heart, the arteries and the veins (Rousset et. Al 2009). Lecithin has also been suggested to prevent liver cirrhosis as it disperses and breaks down fat and to prevent accumulate in the liver (Rousset et. Al 2009). Because of this mechanism it has also been used to promote weight loss (Rousset et. Al 2009). Another health benefit of lecithin has is it’s use in preventing gallstones and promote gallbladder health (Rousset et. Al 2009). It is also often used to improve memory to those who have brain function related problems such as Alzheimer's, amnesia or dementia, as well as boost physical performance in endurance sports (Rousset et. Al 2009).

Pea protein is suggested to help prevent hypertention and kidney failure (Overland, et. al 2009). It is often the protein of choice for vegetarians as they have many important nutrients and vitamins (Overland, et. al 2009). Pea protein has arginine, which is involved in reducing blood pressure as arginine expands the blood vessels when it is converted into nitric acid in the body (Overland, et. al 2009). The wider blood vessels reduce stress from the volumes of blood coming through, and thus blood pressure is reduced (Overland, et. al 2009). Pea protein can help rebuild muscle tissue and aids in building a toned, lean body. It has also been linked to reducing or preventing chronic kidney damage in patients with high blood pressure (Overland, et. al 2009).

References

Journal

Hassler, C 2002, Functional Foods: Benefits, Concerns and Challenges—A Position Paper from the American Council on Science and Health, The Journal of Nutrition, vol. 132, pp. 3772–3781.

Overland, M, Sorensen, M, Storebakken, T, Penn, M Krogdahl, A & Skrede, A 2009, Pea protein concentrate substituting fish meal or soybean meal in diets for Atlantic salmon (Salmo salar)—Effect on growth performance, nutrient digestibility, carcass composition, gut health, and physical feed quality, Aquaculture, vol. 288, pp. 305-311.

Rousset, X, Vaisman, B, Amar, M, Sethi, A & Remaley, A 2009, Lecithin:Cholesterol Acyltransferase: From Biochemistry to Role in Cardiovascular Disease, Current Opnions in Endocrine and Diabetes, vol. 16, no. 2, pp. 163-171.

Essential Nutrients for Improving Skin Condition

2012-04-10T23:26:00.001-07:00

Many people who suffer with skin issure drink little water lack nutrients that are essential for healthy skin such as vitamin C, zinc, essential fatty acids and vitamin A (Oeseki 2007).

According to the journal article titled ‘Nutritional skin care: health effects of micronutrients and fatty acids’ by Boelsma et al. (2001) it states that deficiencies in essential fatty acids, vitamins and minerals will often result in skin lesions and increasing specific nutrients such as essential fatty acids, vitamin A, C and E via diet or supplemental means shows much improvement in many skin conditions (Boelsma et al. 2001). Skin conditions have been shown to have links especially with a deficiency with n-3 polyunsaturated fatty acids (PUFAs) due to the understanding that a lack of n-3 PUFA’s results in inflammation and increased immune response (Boelsma et al. 2001). Fish oils especially, have large amounts of eicosapentanoic acid (EPA) which is then transformed into a lipoxygenase inhibitor that inhibits the creation of archandonic acid (AA) and its metabolites which are responsible for inflammation visible in the skin (Boelsma et al. 2001). Boelsma (2001) also states that keeping food additives, preservative and external toxins to a minimum will also improve many skin conditions (Boelsma et al. 2001).

In the article by Boelsma et al. (2003) entitled ‘Human skin condition and its associations with nutrient concentrations in serum and diet’, Boelsma states how important hydration is to the skin (Boelsma et al. 2003). Epidermal liquids and sebum are required to keep the skin hydrated by coating the skin in a lipid like later preventing fluid loss (Boelsma et al. 2003). Boelsma also suggests that antioxidants are photoprotective to the skin which include carotenoids, tocopherols and retanoids (Boelsma et al. 2003). Nutrients that have been shown to improve skin conditions and lesions include vitamin A, lutein, beta-carotenes and lycopene (Boelsma et al. 2003). In particular vitamin A as “Retinoids exert pronounced effects on keratinizing epithelia” (Boelsma et al. 2003). Synthetic retinoids are suggested to reduce sebum production, promote immunomodulation and decrease activity in the sebaceous gland (Boelsma et al. 2003).

Thus you may greatly benefit from increasing oily fish intake for essential fatty acids, carrots, and sweet potato for vitamin A, oranges and broccoli for vitamin C, and almonds and sunflower seeds for vitamin E (Oeseki 2007).

References

Text

Oeseki, H 2007, The Nutrient Bible , 8^th edn., Bio Concepts Publishing, Queensland, Australia.

Journal

Boelsma, E, Hendriks, H & Roza, L 2001, Nutritional skin care: health effects of micronutrients and fatty acids, The American Journal of Clinical Nutrition, vol. 73, pp. 853-864.

Boelsma, E, Van de Vijver, L , Goldbohm, R, Klöpping-Ketelaars, I, Hendriks, H & Roza, L 2003, Human skin condition and its associations with nutrient concentrations in serum and diet, The American Journal of Clinical Nutrition, vol. 77, pp. 348-355.

5 Helpful Tips for Not over indulging at Easter

2012-04-04T17:53:00.001-07:00

5 Helpful Tips for Not over indulging at Easter

1 Chocolate is on the shelves 365 days of the year, so don’t worry it’s not only available just for the 4 days of Easter. Plan a treat, enjoy it and move on!

2 Add some extra exercise. Most of you have 4 full days off work, use this time to add in some extra exercise that you enjoy, going for a walk with a friend, jog along the beach (No excuses Perthians it’s going to be 30degrees over the weekend!)

3 If you get given lots of chocolate & really don’t want to eat it & throw off your healthy eating, give it away to someone less fortunate. Better yet, set the example and buy something non-chocolate based for Easter : )

4 If you’re worried about over eating, just stick to your normal size plate and what you would normally eat at that meal time. Just because it’s there in front of you…doesn’t mean you have to eat it

5 Swap a chocolate egg for a really egg! Check out the comparison in nutrients…it speaks for itself:

	Solid Chocolate Egg 100g	Hard Boiled Whole egg 100g
Energy	2206 kJ	583 kJ
Total Sugars	54.6 g	0.3 g
Protein	7.6 g	12.4 g
Fat	30.5 g	9.5 g

Have a Safe & Happy Easter!

Electrolytes and High Blood Pressure

2012-04-03T00:10:00.001-07:00

Electrolytes are substances that become ions in solution and acquire the capacity to conduct electricity. Electrolytes are present in the human body, and the balance of the electrolytes in our bodies is essential for normal function of our cells and our organs. Below are some ways that electrolytes can benefit those with high blood pressure.
A high intake of sodium chloride will elevated blood pressure and it will continue to state un regulated in the dietary intake of sodium chloride is not reduced in conjunction with the introduction of potassium, calcium and magnesium.

Adequate calcium is required in the diet to maintain electrolyte balance, regulation of heart beats and also for muscle contraction. Individuals with a lower intake of calcium had a higher blood pressure, however introducing calcium supplements to the diet showed a reduction in the systolic blood pressure.

Potassium is responsible for the control of blood pressure, heart function, reduction of salt retention and stroke, along with many other cardiovascular benefits. An introduction of a potassium supplement may reduce blood pressure by a significant amount.

Magnesium should be consumed in sufficient amounts in diet for heart muscle maintenance, regulation of calcium, potassium and sodium ions, and relaxation of muscles. An introduction of magnesium supplements reduced the diastolic blood pressure in individuals.

Supplements & Weight loss

2012-04-02T18:43:00.000-07:00

There are many dietary supplements for body-weight reduction and here is a brief look at several supplements that are suggested to enhance weight loss.

Chromium which is an essential mineral as well as a cofactor to insulin. It enhances the activity of insulin activity and effects, lipid, carbohydrate and protein metabolism. It is suggested to reduce the percentage of body fat, increase lean muscle mass and show increase in basal metabolic rate. There have been several meta-analysis’ that suggest there was a reduction in body weight across the board however it was minimal Chromium is often depleted in the processing of foods thus supplementation is generally used however is found in relatively high amounts in tomatoes, onions, oysters and whole grains. Chromium is most effective in reducing sugar cravings which leads to the decreased consumption of many refined, high sugar and high calorie foods, which then lead to weight loss.

Psyllium is also suggested to have weight loss benefits. Psyllium is a fibre from the husk of the seeds from Plantago ovata and is water soluble. Many randomised controlled trials could not offer evidence of weight loss. However, the soluble fiber found in psyllium husks can help lower cholesterol. Psyllium can help relieve both constipation and diarrhea, and is used to treat irritable bowel syndrome, hemorrhoids, and other intestinal problems. Psyllium has also been used to help regulate blood sugar levels in people with diabetes

Guar Gum is another dietary fibre that was assessed on its benefits to weight loss. Guar gum is found in the guar bean used in Indian cooking however it is often extracted and found in baked goods and dairy. When given in supplemental form it also was shown in a similiar meta-analysis to have no benefit on weight loss

Chitosan is found in chitin which forms the crustacean's exoskeleton (i.e.: shrimp, prawns etc.) It is a polysaccharide and claims to reduce the absorption of fat and where it was given in supplemental form, of five random controlled trials that were double blind this could not be proven without doubt.

Changing eating behaviours to promote weight loss

2012-03-22T19:18:00.001-07:00

You can have all the information at your fingertips about weight loss but unless you are aware of you eating habits and behaviours, weight loss is just NOT going to happen! It is critical and essential to implement lifestyle and behavioural change to not only achieve your weight loss goals but MOST importantly….maintain it.

For many people recognising their eating habits is the first step and also the hardest and don’t worry you are not alone in this! When you feel the urge to overeat, or go for that block of chocolate, stop and think to yourself, what has just happened in my day to make me do this?

If you’ve tried to change your eating habits before or if you’re about to embark on a weight loss journey that involves a change towards healthier eating, the tips in this article may help you succeed.

Step 1

Change your portion size: often you won’t actually realise how big your bowl of cereal is & how much you are really putting on your dinner plate. Once you recognise and are aware of your portion size & make changes accordingly you can go to step 2. Here are some tips

Use smaller plates than usual to serve your meals.
Eat out of a bowl.
Measure your food & have the recommended serve on the label
When eating out, buy entrée sized meals or share a full sized meal with your partner or friend.
Increase your water intake
Have good quality protein snacks in between main meals.
Eat slowly & chew thoroughly
If you cook too much, portion out the left overs into single serves in the fridge or freezer

Here are some ideas…..Obviously this is all dependant on many different factors, weight, height, gender, goals, health concerns, family history etc. etc. But here are a few examples

Original	Changed to….
2 x cups of pasta with dinner	1 x cup of pasta with dinner
4 x pieces of toast	1 x piece of toast
6 x serves of fruit	1 x serve of fruit
500g red meat	150g red meat
Soft drink daily	Soft drink 1 x a week
4 x coffees	2 x coffees and 2 green teas
100g nuts	40g nuts

Step 2

Change what foods you are eating.

There are really simple ways to change what you are eating. One of the reasons most people fail to stick to this step is because they are dramatic & try to change the types of foods they are eating & their portion sizes all at once in all aspects of their food intake.

Both step 1 and 2 are critical in order to achieve weight loss & maintenance in the long term but 1 part at a time! Which option you choose to take first is ultimately up to you. So, changing what you’re eating, it’s simple! Let’s start with a few basic swaps…

Original	Changed to….
Fried	Baked or grilled
Juice/Soft drink	Water
Side of chips	Side of Salad
Full fat dairy	Fat reduced dairy
White bread/rice etc.	Wholegrain bread/brown rice etc.
Salted, roasted nuts	Raw, unsalted nuts
Fruit in Syrup	Fresh whole fruit

These are just a few examples to get you start.

Here are some other helpful hints to help you change & recognise eating behaviours & help you achieve your weight loss goal

Set goals, track your progress, and reward yourself to stay motivated.
Change your reward system so that it is not based on food and reward behaviour modifications, not weight loss results, ie: a massage, shopping, favourite tv show etc.
Understand your personal barriers to change so you can avoid excuses.

· Be ready for change & have a positive attitude.

· Enlist the help of qualified professionals (ie: nutritionist)

Endometriosis, Dysmenorrhea and ways to combat them naturally

2012-03-22T00:22:00.000-07:00

Endometriosis has been characterized by the presence of uterine tissue (endometrial glands and stroma) in areas other than the uterus, such as the pelvic floor or around the fallopian tubes and ovaries. It is an oestrogen sensitive condition however the painful menstrual cramping that occurs is predominantly due to prostaglandin (PG) synthesis in the body. The action of the PG3 is to increase uterine contractions, whereas PG2 promotes relaxation and anti-inflammatory actions. Dysmenorrhea (painful menstruation) is a common symptom of endometriosis. It can be debilitating and psychologically taxing for many women, and can be divided into 2 broad categories: primary and secondary. Primary dysmenorrhea occurs in the absence of pelvic pathology, whereas secondary dysmenorrhea results from identifiable organic diseases.

Omega-3 fatty acid can stimulate uterine relaxation and a decrease in saturated fatty acids can reduced the PG3 which are pro-inflammatory, being produced, as well as lower serum oestrogen levels. By increasing flaxseed oil, avocados, sunflower seeds fish and fish oils in Sandra's diet we can promote the PG2 synthesis. Other anti-inflammatory phytochemicals that also reduce PG3 synthesis include, bromelain, quercetin and cucurmin . Thus increasing foods such as pineapple (which contains bromelain) , even turmeric (which contains curcumin) in cooking is a simple way to increase these anti-inflammatory responses. Onions would be a great inclusion into your diet. Quercetin is also found in green tea thus increasing your intake would be greatly beneficial.

A dietary change that could be made to reduce dysmenorrhea is increasing dietary fibre. Not only does this help with good digestion, but it is also thought that a diet high in fibre can decrease total circulating oestrogens by excretion. It has been recommended to consume 25 grams of dietary fibre per day. Increasing foods such as vegetables, fruit, whole grains, beans, brown rice and oats maybe also be very beneficial.

Heart Health

2012-03-20T22:40:00.004-07:00

Cardiovascular disease continues to be one of the leading causes of death in Australia. If it doesn’t affect you, it affects someone know. It can be very common in you families medical history, so here is few strategies to help reduce your chances of being affected.

Firstly it is important that you are aware of the risk factors, whilst family history can be a risk factor there are many contributing lifestyle and health risk factors. These include:

Diabetes: increased sugar may lead to heart disease because sugar may increase the production of triglycerides in your blood. Which in turn may cause heart disease.
Smoking: The toxin you introduce may accumulate in your heart and prevent it from functioning properly.
Obesity/Overweight: being overweight contributes because excess fat may block arteries and prevent blood flow to the heart
Sedentary lifestyle & lack of exercise: As exercise burns fat and keeps it away from your heart while promoting blood circulation all over your body thus.
Family history: at risk of possibly carrying the gene that predisposes you to developing heart disease as well.

Here are the some preventative methods to ssential to cardiovascular support:

Quit smoking.
Pick the right fats: Not all fat are bad. While an excessive intake of deep fried food and animal fat may be bad for your heart (saturated fats), your body needs a moderate amount of Essential Fatty Acids or EFAs such as Omega-3 and Omega-6 for it to function smoothly.
Exercise regularly: Moderate exercise of at least 20 to 30 minutes three times a week may already reduce your chances of developing heart disease.
Limit sugar: Avoid white sugar, white flour and refined food that contain high amounts of sugar to enhance their flavour.
Limit salt intake: There is also a link between high sodium intake and high blood pressure. Avoid salty foods to keep your blood pressure down and avoid overworking your heart.

Foods to introduce/ increase

high fibre foods

fresh fruit and vegetables

fish

almonds, bananas, pineapple, avocados, berries, garlic, onion, lentils, cinnamon.

Foods to avoid/ reduce

refined, high sugar foods

high saturated fat foods

Things to remember:

maintain a healthy weight

exercise

maintain stress levels

go for a steamed or baked option rather than a fried:

drink lots of water

Lupin Promoting Weight Loss By Increasing Satiety

2012-03-20T01:48:00.003-07:00

Lupins are legumes, close relatives of the pea and bean family, otherwise known as pulses. The seed is renowned for its high protein content, with recent studies indicating it has therapeutic value in reducing blood cholesterol levels, and preventing the effects of hypertension and diabetes. It is also rich in essential fatty acids, carotene and vitamin E and has antioxidative properties, useful in protecting against the action of free radicals.

Lupin kernel flour that is added to lupin bread consists around thirty percent fiber and forty percent protein as well as being low glycaemic index which is considered to promote weight loss due to the high protein, high fiber and low glycaemic index properties. Several studies have been done based on using the lupin kernel flour in bread and participants had bread at breakfast and lunch, and compared it to those eating white bread at the same meals. It is suggested that protein and fiber enrichment of bread with lupin kernel flour has the potential to influence appetite and reduce energy intake, at least in the short term. Many participants proclaimed satiety in after having the lupin bread in comparison to the white showed a reduction in the energy consumption at lunch if they had lupin bread at breakfast time. The lupin enriched bread also had an effect on Ghrelin, a hormone which is released in the stomach that regulates appetite, and showed a significant reduction in plasma Ghrelin resulting in great satiety.

Other studies have also showed a lupin enriched breakfast with an energy content that was less than the full fat breakfast and about the same energy as the reduced fat breakfast, provided great satiety after breakfast when comparing all three .

Calcium

2012-03-19T18:47:00.000-07:00

Calcium is an essential mineral and is the most abundant mineral in your body and is necessary for bone initiation and growth from the developing foetus right throughout life to maintain optimal bone health and structure. While calcium is often linked to bone health and its importance in optimal bone health cannot be stressed enough, there are other important functions for calcium especially in a woman’s life which include aiding muscle contraction and relaxation, vascular contraction and vasodilation, blood coagulation and nerve impulse transmission, intracellular signalling and hormonal secretion. Athletes especially may be causing irreparable damage to their bodies as they excessively exercise or train for their sport. Most dietary calcium comes from dairy products such as yogurt, milk and cheese, but other sources include sardines, canned salmon, green leafy vegetables, and tofu.

Calcium absorption is improved by vitamin D improves and a limited amount obtained from foods such as fish, eggs and some fortified foods ie: milk and margarine. It is also produced by the skin when exposed to sunlight of sufficient intensity. Conversely a supplement may be needed. Phytic acid (whole grains, nuts, and legumes) and oxalic acid (spinach, beets, celery, pecans, peanuts, tea), bind to calcium and can inhibit its absorption. Alcohol also by reducing its absorption and by inhibiting enzymes in the liver that help convert vitamin D to its active form. Some absorbed calcium is eliminated from the body in urine, faeces, and sweat. Calcium excretion is increased by high intakes of sodium and protein and intake of tea and coffee due to the caffeine. Increasing phosphorous ie: via soft drink, will increase the excretion of calcium via urine. Phosphorous is required to bind with calcium and store in the bone to promote bone mass, however when this is in excess it causes reabsorption from the bone causing reduced bone mass and increased fracture risk.

Some absorbed calcium is eliminated from the body in urine, faeces, and sweat. Calcium excretion is increased by high intakes of sodium and protein and intake of tea and coffee due to the caffeine. Increasing phosphorous ie: via soft drink, will increase the excretion of calcium via urine. Phosphorous is required to bind with calcium and store in the bone to promote bone mass, however when this is in excess it causes reabsorption from the bone causing reduced bone mass and increased fracture risk.

Calcium Requirements vary depending on gender, life stage, absorption etc.

Welcome

2012-03-19T18:25:00.000-07:00

Welcome to Nutrition Facts! My Name is Sinead and I am a qualified Clinical Nutritionist who is passionate about getting the evidence based facts on nutrition to you.

There is so much misinformation out there especially on the internet and I just want to make a blog that clears up your everyday concerns about food and nutrition and what is really good for you.

Enjoy :)