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Dozy days and restless nights, how much sleep do you
really need?
By Emma-lee Strachan
If you wake up feeling tired, you’re not alone. Almost a quarter of the
population frequently experiences sleeping difficulties, and 16% of Britons
regularly start the day feeling tired & un-refreshed. Unfortunately, as we age a
good night’s sleep is often harder to come by.
Not only can a lack of sleep impact on your daily function by leaving you
feeling moody and forgetful, it can also impact your long term health.
Depression, anxiety, certain medications, lifestyle and even creature comforts
such as the height of your pillow can impact on your quality of sleep. Whether
you wake in the night or lie in bed for hours wishing you could doze off there
are lots of simple steps you can take to ensure your sleep is as restful as
possible.
It is all too easy to overlook the effects that a poor
night’s sleep can have: an increased need to nap, susceptibility to pain,
reduced cognitive ability- including poor attention and memory, slowed response
times, adverse affects on relationships, and a general sense of being unwell can
all be associated with a poor night’s sleep. Even losing some sleep on
one night can contribute to any of these symptoms.
No one knows how much sleep is the ideal amount. It varies from person to
person. The amount you require to be at your best is as individual as the amount
of food you need. Anything between six and ten hours is considered normal for
adults, but many people manage on less. Most adolescents need nine. Experts tend
to agree that most people need eight hours a day. Einstein believed he needed
ten hour’s sleep a day. Generally you should wake up feeling refreshed and not
feel sleepy during the day. You know better than anyone else what’s best for
you.
What’s keeping you awake?
Many things can bring on a bout of insomnia, but the most common
causes are worry, stress, anxiety, grief and depression. Insomnia can be due to
physical problems, not just emotional ones, and there are also certain drugs
such as antidepressants, beta-blockers, appetite suppressants and thyroid
hormone replacements that can cause disturbed sleep patterns. To improve sleep
patterns, the underlying cause of the sleep problems needs to be identified and
addressed. However, on a daily basis, there are some simple measures you can
take to help out.
Warm milk before bed
Most people have heard that a glass of warm milk before bed can help you to
sleep. As it turns out, there is some science behind this, it is thought that
milk along with certain other foods affects your brain chemistry to guarantee a
good night’s sleep.
Sleep chemicals
Neurotransmitters are molecules that regulate brain function. They are
chemicals that relay messages from nerve to nerve, both within the brain and
outside of the brain. They also relay messages from nerve to muscle, lungs, and
intestinal tracts. Neurotransmitters are used all over the body to transmit
information and signals. These chemicals affect your sleep wake cycle.
Norepinephrine, is a second stress neurotransmitter. It is released in
response to perceived danger. High levels of this hormone are seen in states of
anxiety and insomnia.
Serotonin, the sleep saviour master neurotransmitter, is made by our
bodies from the amino acid tryptophan. Serotonin is found throughout the body,
and is necessary to modulate the levels of stress hormones. Serotonin is a
precursor of melanin, the hormone that is released at night, when the body is
asleep. for the conversion of serotonin to melanin to take place, levels of
norepinephrine need to drop. If there are persistently high levels of
norepinephrine, as in states of chronic anxiety, this conversion will not take
place and this can lead to insomnia.
Foods to EAT to positively affect your sleep chemistry
Increase your intake of tryptophan, which is mainly found in high protein
foods. The following foods containing trytophan, are good to eat with the
evening meal or as an evening snack: Dates, yogurt, turkey, bananas, legumes,
tuna, milk and nut butters.
Foods that negatively affect your sleep chemistry
Avoid all stimulants, particularly caffeine, which is found in coffee,
chocolate, cocoa, black and green tea and some soft drinks. Caffeine makes the
body think is it under stress and this has a negative impact on your sleep
patterns.
Foods containing tyramine increase the release of norepinephrine which
negatively impacts your sleep patterns. For this reason: aubergine, tomatoes,
sugar, bacon, sausage, spinach, potatoes, cheese and ham are best avoided in the
evenings.
Herb focus
Some herbs can help to deal with the causes of
insomnia. Certain herbs may be helpful to alleviate stress and anxiety during
the day and some may be used at night for their sedative effect or to help any
muscle pain that may be keeping you awake. This is why when using herbs to help
you sleep, finding out the cause of your sleep problems will be really helpful.
For best results you should always ask a naturopath or herbalist for advice.
Lifestyle
Exercise is one of the best defences against insomnia. Exercise
increases the amplitude of daily rhythms and tells the body to promote deeper
sleep cycles to help replenish the muscle tissues from physical exertion.
Temperature control - Our bodies need time to produce enough sleep
neurotransmitters to allow you to sleep, lowering room temperature sends a
feedback signal to the brain’s sleep centre, that it is night time, and that it
needs to release more sleep hormones.
Need some advice? Why not contact a qualified naturopath for nutritional,
dietary and lifestyle advice, for your health and well being. Call 0845 338 5251
or Email
advice@fushi.co.uk
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Top 10 Age-defying Foods
By Suzanne Laurie, Nutritionist
Forget cosmetic surgery, the elixir of life is probably sitting in your
fridge! Some foods are fantastically age defying, and better still, all are
delicious, and some a bit naughty!
Blueberries
Blueberries are full of antioxidants, including vitamin C, vital for helping
to mop up chemicals called free radicals in our bodies. Over a lifetime, the
cellular damage caused by free radicals mounts up and can cause many health
problems. Vitamin C also helps make collagen, the body's natural scaffolding,
found in bones and skin.
Carrots
Carrots contain the antioxidant, beta-carotene, thought to help prevent and
the spread of some cancers, particularly cervical and lung cancers. It protects
your heart and circulatory health, too. Women who eat at least five carrots a
week are nearly two-thirds less likely to have a stroke than those who eat them
once a month.
Curry
Every time you tuck into your favourite curry, you may be diminishing the
risk of developing Alzheimer's. Studies have found that a chemical in turmeric
called curcumin, is effective in blocking the development of this degenerative
brain condition.
Soya
Soya is full of potent antioxidants called flavonoids, which protect against
many types of cancer including those associated with increasing age such as
breast and prostate. Try soya milk, ice cream and yogurt instead of dairy.
Green tea
Green tea also contains flavonoids and helps kick starts your liver's
detoxification system. It's protective against heart disease and cancers, lowers
cholesterol, reduces the risk of stroke and even combats the bacteria that cause
tooth decay.
Dark chocolate
Another high flavonoid food. Chocolate also helps keep blood pressure
healthy and may even activate the immune system against cardiovascular disease
and arthritis. But don't overdo it! Chocolate also contains lots of fat and
refined sugar, which are bad for you.
Water
Replenishing moisture lost throughout the day is critical to your long term
health. Drinking eight glasses of water per day can improve your memory, , ward
off disease, ease joint and back pain, and enhance the glow of your skin.
Red wine
A glass of red wine every few days may protect against heart disease.
Alcohol stimulates insulin activity so you need less to keep your blood sugar
stable. Moderate drinkers tend to have higher levels of healthy HDL cholesterol
than non-drinkers. But moderation is the key: too much alcohol can seriously
reverse these benefits.
Garlic
Garlic can all help the liver eliminate toxins and free radicals. Garlic is
also known to help protect the heart, reduce cholesterol levels and stimulate
the immune system. Unfortunately over consumption may not win you many friends!
Nuts & Seeds
A handful of walnuts, hazelnuts, almonds, pumpkin seeds, sunflower seeds or
linseeds contains high levels of omega 3 fats, which are great for your heart
and have been shown to help maintain good brain function and ward off
Alzheimer’s disease. Raw, unsalted nuts and seeds are best.
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New Page 1
By Emma-lee Strachan
Dry body brushing – also called skin brushing - is one of the best ways to care
for your skin. It helps to break up fatty deposits, aids in lymphatic drainage
and detoxification, and stimulates circulation on top of the basic exfoliation.
Body brushing is often done in spas as part of detoxification and slimming
treatments. The gentle massaging motion of the bristles has a beneficial effect
on areas of cellulite, and it is an effective treatment for helping to eliminate
toxins from the body. Most of us can’t manage to have a luxury spa treatment
every week, let alone every few days to revitalise our body and mind, but it is
easy to fit in 3-7 minutes of body brushing every morning for similar effects.
Reasons to body brush
• Stimulates blood flow to increase nutrient delivery to cells
• improves lymph flow to carry toxins and waste products out of the
body
• Removes dry, dead skin cells
• Encourages cells to regenerate
• Results in smooth glowing skin
• Stimulates production of sebum (oil), to nourish dry skin
• Helps combat cellulite and fatty deposits
• Increases energy and stimulates the body
• Feels great
More about lymph
The lymphatic system is like the circulatory system - the tubes (vessels)
branch through all parts of the body like the arteries and veins that carry
blood. Except that the lymphatic system carries a colourless liquid called
'lymph'.
As your blood circulates, fluid leaks out into the body tissues. This fluid is
important because it carries “food” to the cells and waste products back to the
bloodstream. The leaked fluid drains into the lymph vessels, and is then carried
to the main lymph nodes before continuing to the base of the neck, where it is
emptied back into the bloodstream.
Lymph nodes act as filters that collect and destroy bacteria and viruses. The
main lymph nodes are located in the groin, the armpits, the neck and the chest.
When body brushing, always brush towards the lymph nodes finishing at the heart.
The lymphatic system has three interconnected functions: (1) removal of excess
fluids from body tissues, (2) production of immune cells, to help fight
bacteria, viruses and infections, and (3) absorption of fatty acids and
subsequent transport of fat, to the circulatory system.
Technique
To get the most from body brushing, it is important to make sure you are doing
it correctly. By simply adjusting the direction of your strokes you can have a
big impact on the effects. Remember where the ducts are located, and always
brush towards these, ending at the heart as this is where the fluid along with
all the toxins, is finally pushed back into the circulatory system.
Make sure the room is warm. Find somewhere comfortable to sit so that you
can easily reach your feet and lower legs.
1. Take the brush and begin with the sole of your right foot. Use
firm, rhythmic strokes to cover the sole several times. Next, brush the top of
your foot, brushing up towards your ankle. Then go on to your lower leg, making
sure you cover the whole surface. Always brush in an upward direction, towards
the heart.
Stand up and brush the area from your knee to the top of your thigh. Using long
rhythmic strokes - make sure you cover the whole area several times. Brush your
buttock area as far up as your waist. Then repeat the whole procedure on your
left leg, starting again with the sole of your foot. Now, starting from the top
of your buttocks and moving in an upward direction, brush the whole of your back
several times all the way up to your shoulders.
Next, brush your right arm. Start with the palm of your hand, then move on to
the back of your hand. Next, ensuring that the whole surface of your skin is
brushed, brush from your wrist up to your elbow. Brush your upper arm, working
from your elbow towards your shoulder, again covering the whole surface of your
upper arm.
2. Repeat on your left side, starting with your hand. Then, very
gently, brush your abdomen, brushing in a circle, always in a clockwise
direction. Cover the area several times but with less pressure than on your
arms and legs. If it feels uncomfortable, stop.
3. The neck and chest are sensitive areas, so, again, brush here very
gently. Always work towards your heart. If the bristles are too hard on your
neck, don't brush here. Lastly, work on your face. Use a small, soft brush or
a dry face towel and soften the pressure, as vigorous rubbing can stretch or
otherwise damage the facial skin.
Overall it should take between 3-7 minutes to brush the entire body. It is
great followed up with a body moisturiser.
Types of body brushes
When you first start dry body brushing, it is best to use a softer brush, and
then as you get more used to the feel of it, you can move onto a brush with
firmer bristles.
Brushes with natural bristles always feel good, most are made from sisal.
Brushes with long handles give easy reach to the back and feet without the need
for excessive bending. Some have woven hand straps, good for a firm sweeping
action and to reach small areas that are hard to manoeuvre in with the long
handle.
Body brushing is a cheap and effective way to make you feel great and keep your
skin looking radiant. Once you make it a habit, you will wonder what took you so
long to start in the first place!
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New Page 4
By Suzanne Laurie
Who doesn’t suffer from a little flatulence every now and again? Not many of
us, however it can become a slightly embarrassing problem if every now and again
becomes every time you eat! So what causes flatulence and is there anything we
can or should be doing…..or is it a matter of suffering in what we hope is
silence!!!
Why?
The good news is – no one is immune – so there is no need to be embarrassed! Gas
in the digestive tract (that is, the oesophagus, stomach, small intestine, and
large intestine) comes from two sources:
• swallowed air
• the breakdown of food
Everyone creates gases in their digestive tract during the breakdown and
metabolism of food. These gases then need to be eliminated by burping or passing
it through the rectum. However most of the gas produced should be odourless and
go unnoticed. If the gases emerging your digestive tract are a little less
innocuous this may be because undigested food is passing into the large
intestine, where bacteria will ferment it with the release of gases that contain
sulphur (a highly odorous substance, which gives garlic its characteristic
smell).
Therefore the most common cause of flatulence is indigestion, although chronic
flatulence may indicate more serious intestinal health problems and should be
investigated further with the help of a healthcare professional.
Facts about Flatulence
• Most people produce 1 to 4 pints of gases in their digestive tracts
per day
• On average we will relieve ourselves of excess gases a staggering 14
times a day!
• The gases are a concoction of carbon dioxide, oxygen, nitrogen,
hydrogen and methane
Prevention of Flatulence
Most cases of excess or odorous flatulence can be prevented by slight
dietary and lifestyle change. Here are a few hints for reducing your emissions:
• Eat slowly and chew your food thoroughly – undigested pieces of food
are more likely to pass through to the large intestine if they are not broken
down adequately in the mouth.
• Keep an eye on your portion sizes – eating large quantities of
starchy carbohydrates and/or protein in one meal can overload the digestive
system and lead to indigestion
• Avoid eating large portions of foods with a high sulphur content –
these include red meat, beans and pulses, garlic and onion
• Try adding some natural live yoghurt to your diet – this will help
ensure a healthy bowel and prevent overgrowth of bad bacteria that can increase
flatulence, particularly the smellier kind!
• Consume a healthy balanced diet - The diet should consist of
adequate amounts of fresh, raw green vegetables with low levels of sugar,
hydrogenated fats and oils, and processed, chemicalized foods.
• Drinking peppermint tea after meals can aid digestion and reduce
flatulence
• Ensure you have a regular bowel movement – do not resist the urge to
have a bowel movement as this will hold gases in the intestines and lead to
further fermentation and sulphur production
Seek help if…
• You suffer from flatulence after every meal
• You suffer from excessively smelly flatulence
• You often feel bloated after eating
• Your flatulence is accompanied by other symptoms of indigestion such
as stomach cramps, diarrhoea and constipation
• You suffer from rectal itching or bleeding
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New Page 1
If a few pounds have piled on but a summer full of lettuce leaves and rice
cakes isn’t for you – we are here to help! The goods news is that there is no
need for your favourite foods to become fond memories, in fact many nutrition
experts now believe that successful and sustainable weight loss can be a
achieved through merely understanding and sticking to sensible portions sizes.
It's true. Many of us often eat more than we need to, and this can be as big an
obstacle to weight control as what we eat. You may have noticed that when eating
out, the plates are over-filled with food and then there is usually an added
side dish holding more chips, vegetables or sauces than you really need or than
you could possibly eat……although if its there we will generally give it a go!
Unfortunately we seem to have taken this habit for supersizing into our own
kitchens and seem to have lost sight of how much is enough. This is a habit that
needs to change if you are serious about your weight loss.
It's easy to control portions without resorting to weighing and measuring with
just a few simple steps:
• The simplest way to reduce the amount of food on your plate is to
use a smaller plate in the first place. This will not only make your plate look
fuller, but will automatically reduce the amount you put onto it.
• Start each meal with a salad, or eat some of your vegetables before
your meat/potato portion to help fill you up with low calorie foods first
• Once you have finished your serving of food wait at least ten
minutes before considering a refill. This will give your stomach time to tell
your brain whether it is full or not. A healthy sense of satiety should be a
feeling of satisfaction – if you feel bloated or uncomfortable you have eaten
more than you need
• You can also get used to cooking less food in the first place. If
you are just cooking for yourself, and you know that you often cook more than
you need, then automatically reduce everything by one third. This will not only
help you save money but will help you to control your eating
• Drinking a small glass of water before a meal can also help to fill
you up and reduce the need for additional food.
• When you're eating out, choose smaller dishes, or eat from the
starter menu. If you're out with a friend, get something to share and order a
salad or vegetables on the side. Alternatively, order a normal meal, but only
eat what you need to and don’t be afraid to leave the rest.
Ultimately, getting a healthy diet is about getting the right foods in the
right amounts. Here are a few tips to bear in mind when you are next dishing-up.
• The meat or other protein-based part of your meal should be around
the size of a deck of cards.
• The starchy part of your meal, for example: the rice, potatoes,
bread or grains should be around the size of one tennis ball or your balled
fist.
• If possible, fruits and vegetables should fill around half of your
plate.
• Fats and oils should be kept to a minimum, for example: less than
one tablespoon. Always measure them out on a tablespoon as it is easy to over
pour straight from the bottle.
An example
Take one meal using different ratios of each food
|
Meal 1 |
Calories |
Fat |
Meal 2 |
Calories |
Fat |
|
Chicken breast (size of a pack of
cards) |
114 |
2.46 |
Chicken breast (large) |
170 |
3.68 |
|
2 boiled potatoes |
40 |
0.05 |
3 boiled potatoes |
67 |
0.08 |
|
½ cup of broccoli |
26 |
0.11 |
¼ cup of broccoli |
13 |
0.6 |
|
½ cup of cabbage |
17 |
0.04 |
¼ cup of cabbage |
9 |
0.02 |
|
½ cup of carrots |
27 |
0.14 |
¼ cup of carrots |
14 |
0.07 |
|
¼ cup of gravy |
91 |
2.34 |
¼ cup of gravy |
183 |
4.68 |
|
125ml glass of white wine |
120 |
0 |
175ml glass of white wine |
180 |
0 |
|
2 squares of chocolate |
54 |
3.32 |
1 bar of chocolate |
216 |
13 |
|
Totals
|
489 |
8.46 |
|
852 |
22.13 |
Foods to Indulge in
Weight loss should not just be about limiting intake, it can be about adding
certain weight loss enhancing foods into your diet. Here are a few tips to try:
• Snack attack – eating smaller amounts regularly can reduce sweet
cravings and blood sugar slumps, one of the causes of weight gain
• Be creative – add a variety of colourful fruit and vegetables to all
your meals such as fruit on your breakfast cereal, or salad to sandwiches
• Binge on metabolism boosters – chillies, lemons and green tea have
all been found to boost metabolism so try a glass of lemon juice and warm water
to start the day
• Lecithin is more – try sprinkling a tbsp of lecithin granules on
your breakfast or over salads. Lecithin contains a type of lipid called
phospholipids which help carry excess cholesterol and saturated fats to the
liver for removal from the body
• Ensure you get your micronutrients – certain nutrients such as
magnesium, B vitamins and chromium help you digest and absorb your food properly
making sure carbohydrate and fat are utilised instead of stored. So include dark
green leafy vegetables, beans, tomatoes, onions, seeds, nuts
• Protein – have some protein with every snack and meal as this will
help you feel fuller for longer
Remember
If you want to eat more….you need to exercise more. Exercise increases your
metabolism and burning off excess fat. When is the best time to exercise? Our
metabolism slows down about 8 hours after we wake up, so 30 minutes of exercise
in the evening, before dinner will increase your metabolism for about two to
three more hours just when it was starting to slow down. This produces a
significant increase in fat burned off, even after the exercise is over.
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New Page 3
By Emma-lee Strachan
Diabetes is a serious condition that is becoming increasingly common in the
Western world. Over 4% of men and 3% of women in England have diagnosed
diabetes. However, not all diabetes is diagnosed. A recent survey of people with
Type 2 diabetes across Europe revealed that people in the UK have the worst
blood glucose control. Diet and lifestyle changes can make an enormous
difference to the quality of life of diabetics.
Diabetes is a condition in which the blood has raised levels of glucose (sugar)
because of lowered insulin levels. Insulin is a hormone produced by the pancreas
which controls glucose levels in the blood by regulating the rate which it
enters the cells, where it is used for fuel by the body. Glucose comes from the
digestion of foods high in sugar, as well as starchy foods such as bread, rice,
and potatoes. Overtime, the increased levels of glucose damage blood vessels
which may cause eye, heart or kidney diseases and nerve damage.
There are two main types of Diabetes. Insulin-dependant diabetes mellitus, IDDM,
or otherwise known as Type 1 and non-insulin dependant diabetes mellitus, NIDDM,
or Type 2. Type 1 diabetes accounts for 5 – 15 % of people suffering from
diabetes and usually starts at an early age. It is an auto-immune disease
whereby the body’s immune system attacks and destroys insulin producing cells
within the pancreas. This prevents the body from producing any insulin, so it
needs to be taken via injections. Initial symptoms include excessive thirst,
increased production of urine, fatigue, weight loss and blurred vision. In type
2 diabetes the pancreas can produce small amounts of insulin, but it is not
enough. It can also occur if the cells become resistant to the effects of
insulin. Typically it starts later in life, however recently it is becoming
more common in young people. Risk factors for developing type 2 diabetes
include weight, diet, race, age, lack of exercise and heredity. Gestational
diabetes is a form of the condition that develops during pregnancy and affects
approximately 4% of pregnant women. This is due to hormonal changes during
pregnancy which can affect the body’s resistance to insulin. Typically this
condition will disappear after delivery.
People with type 2 diabetes are subject to fluctuations in blood glucose
levels. Hyperglycaemia, or too much glucose in the blood, can be bought on by
eating sugary or starchy foods and may give symptoms of excessive thirst,
fatigue, and a constant need to urinate. Hypoglycaemia, too little glucose in
the blood, can occur from missing meals, too much exercise or from too much
insulin and can strike suddenly giving symptoms of faintness, dizziness,
palpations and numbness or tingling in the lips. It is important for those who
suffer from type 2 diabetes to regulate these variations in blood glucose
levels.
This can be done by regulating dietary intake, supporting insulin production,
weight loss if appropriate and increasing physical activity. Recent research
has discovered many herbs and nutrients that are beneficial in diabetes.
• Eating well balanced meals more often throughout the day can help
control fluctuation in blood sugar levels.
• Avoid foods high in simple sugars, such as: cakes, chocolates, fizzy
drinks, sweets, white bread and pasta. These can raise blood sugar levels very
quickly, but also cause it to drop rapidly shortly after.
• Swap white bread for wholemeal, rye or seed breads. Replace white
rice with brown rice or quinoa. Try various grains as alternatives to pasta and
potatoes.
• Snack on high protein foods such as nuts and seeds
• Supporting general nutritional levels allows your body to have the
nutrients necessary to adequately make insulin. More specifically, nutrients
such as Chromium, Selenium, and Copper are indicated in diabetes, and can be
found in the Total Multi Rejuvenation Complex. Eat a varied diet
including a range of fruits and vegetables.
• People with diabetes have more free radicals in their bodies, which
are believed to contribute to cataracts, vascular problems, neuropathy, and to
advance the aging process. Antioxidants prevent rancidity and cellular
deterioration and are thought to inhibit the effects of free radicals. Therefore
antioxidant supplementation such as the Antioxidant Tincture &
Antioxidant Tonic are recommended
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New Page 2
By Suzanne Laurie
Finding foods that are completely free of additives is an almost impossible
task, and frankly not one that many of us have the time or inclination to
undertake. However, as we are being regularly exposed to a cocktail of chemicals
both in our food and in the environment, taking a few small steps to limit your
exposure might be well worth it. This needn’t be the arduous task it sounds as
many of the major supermarkets are now reacting to the publics call for better
quality natural produce by introducing a greater variety of healthy foods to
their stores. So here is your brief guide to where to go and what to buy if you
want to become a low additive shopper.
Additive conscious supermarkets
Most supermarkets now produce their own ‘healthy eating’ ranges and some even
offer separate products for children, including healthier versions of the foods
they love. These generally contain less synthetic additives than comparable
regular products. However, always read the label as some of the foods included
in these ranges contain large amounts of salt and sugar to compensate for the
lack of flavourings and preservatives. Although these may be preferable to a
large intake of synthetic chemicals, they do have their own associated health
problems and should be consumed in moderation.
Additive Conscious Manufacturers
Obviously the people that make our food decide what it will and will not
contain. Historically ingredient choices have been governed by production costs
rather than consideration for the amount of chemicals being added to our food
supply and sadly, flavouring and colouring a yoghurt to look and taste like
strawberries is significantly cheaper than adding the real thing.
Small independent health food manufacturers have been avoiding the use of
synthetic additives for years. Major food producers have been reluctant to
change their ways but are beginning to join the additive free revolution, which
can only be beneficial to the consumer in helping bring down the cost and
improve availability of low additive foods. Leading the pack is Birdseye who
have recently removed all artificial additives (including colourings,
flavourings and preservatives) from their products.
Low Additive Alternatives to Some of Your Favourite Foods
|
Fruit drinks – particularly products such as Sunny Delight |
100% Pure fruit juice such as Tropicana products |
|
Tinned soups |
Fresh soups such as The Covent Garden range, Baxters fresh soups or
Supermarket’s own brands |
|
Low fat or low sugar yoghurts |
Organic Bio yoghurts such as Yeo Valley yoghurts, which are available in
fat free varieties |
|
Pre-packed sliced bread or rolls |
Fresh bread from the supermarket bakery |
|
Flavoured crisps, crackers and snacks |
Plain varieties contain less additives |
|
Margarine |
Butter |
|
Jars of pasta sauces |
Fresh pasta sauces or make your own |
|
Highly flavoured breakfast cereals |
Jordan’s muesli, Shredded wheat, weetabix or porridge oats |
|
Lager and wine |
Organic lagers and wines – they should reduce your hangovers too! |
Tips for avoiding unnecessary additives in your shop
• Buy organic where possible. Not only does organic food contain less
pesticide residues but manufacturers generally add less additives to these
product during processing
• Eat as much seasonal produce as possible e.g. strawberries in the
summer, satsumas in the winter. It will reduce your exposure to anti-fungal and
anti-bacterial chemicals commonly used to extend shelf life
• Be wary of ‘low-sugar’ or ‘sugar-free’ products as these often
contain an array of artificial sweeteners.
• Buy fresh products instead of processed alternatives when purchasing
soups, sauces, dips, meat and fish etc. They may not last as long once you get
them home but this is due to the absence of additives not the quality of the
product
• Be prepared to shop more frequently if possible. This way you can
buy more fresh produce without the risk of it spoiling.
• Always read the label. If it contains a long list of unpronounceable
ingredients or E numbers, it contains a lot of additives
• Expect the worst when labels are vague and mention ‘flavourings’ or
‘colourings’. Manufacturers do not have to list every additive that falls under
these terms so the product could contain 1 of each or 50 of each!
• Be careful when purchasing ‘no frills’ value products. These tend to
contain more additives than regular alternatives as the use of additives instead
of fresh ingredients keeps the cost down.
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New Page 1
Dandruff - an all too common cause of an itchy flaky scalp.
Dandruff is one of the most common conditions affecting the scalp. Skin cells on
the scalp are constantly being renewed, and old cells get pushed to the surface
by the new cells. As cells constantly regenerate, a small amount of flaking is
perfectly normal, and actually quite common. Some people however, can experience
chronic flaking. This can be a result of different dietary, lifestyle and
hormonal triggers. More serious cases can occasionally be accompanied by redness
and irritation.
If you have dandruff, the process of your skin renewal (or skin turnover) speeds
up to twice the normal rate, so a greater number of dead cells are shed. The
scalp becomes scaly and the skin cells shed and collect in clumps. They are
noticeable when brushing the hair and can gather on the shoulders.
Today most skin specialists agree that dandruff is associated with a tiny
fungus. This fungus lives on our bodies and scalp at all times, usually without
causing any problem. However, for some people, it can get out of control -
leading to dandruff.
Dandruff is believed to run in families. Diets that are too salty, spicy or
sugary and accompanied by too much alcohol can make it worse, as can stress and
changes in climate. Make sure your diet contains enough vitamin E, selenium and
zinc (eat plenty of fresh fruit and vegetables and nuts). Omega oils are also
said to help prevent dandruff by reducing inflammation and nourishing the cells,
you can find these in the health and beauty oils. Exercise is great to help
increase circulation and to help you relax.
Excessive flaking may also be a symptom of seborrhoeic dermatitis, psoriasis or
fungal infection.
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New Page 1
By Emma-lee Strachan
A hangover is caused by a combination of dehydration, vitamin depletion and
the toxic byproducts created when your body is trying to break down the alcohol.
A hangover generally won’t stop until the alcohol is out of your system, but
there are things you can do to can help take the edge off it.
Before heading out and during your night out make sure you drink plenty of water
to help lessen the effects of dehydration and prevent you from consuming too
much alcohol. Carbonated drinks like soft drinks and champagne make your body
absorb the alcohol faster, try to avoid using fizzy drinks as mixers and have
juice instead.
Taking a B vitamin supplement will help to clear toxins and calm a shaky nervous
system the next day, try taking one before you start drinking and then again the
next morning.
Eating a good meal before you start to drink, can help to top up your vitamin
reserves and slow the absorption of alcohol.
Foods containing Cysteine, an amino acid found in eggs, meat, red peppers, oats
and milk help to detoxify acetaldehyde –a byproduct of alcohol that is a major
cause of hangovers. This is why a fry up can make you feel better the next
morning. Although having a healthy meal containing these ingredients is probably
better for you in the long run, poached eggs or porridge are good choices.
Have a fresh orange juice with your eggs or porridge in the morning, this
contains vitamin C which can help speed up the metabolism of alcohol, plus
adding some ginger can help settle your stomach.
A banana and honey smoothie is another great option to help kick the
hangover. Bananas are rich in the important electrolytes, magnesium and
potassium, which are severely depleted during heavy drinking. Banana also helps
calm the stomach, and with the honey, builds up the depleted blood sugar levels,
giving you some energy. The milk soothes the stomach and re-hydrates your
system.
Avoid coffee which can further dehydrate you and pain killers which can add
extra burden to your liver and upset your stomach.
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New Page 1
By Suzanne Laurie
We are constantly being told what we should and shouldn’t eat, and what is
and isn’t good for us…..so you probably think you know all there is to know
about healthy eating. But did you know that your nutritional needs change as you
get older? Perhaps not but When you're 50, you don't act like a 20-year-old. So
why eat like one? Here’s a guide to eating right for your age….
20s and 30s
If you're in this age bracket you're probably working all hours, socialising a
lot, squeezing in whatever food you can, whenever you have time, and probably
exercising little more than your drinking arm! Here’s what you should be doing:
If you haven't already developed good eating and exercising habits yet, then
now is the time to start. Aging begins much earlier than we realize, so the
sooner we start looking after our bodies, the more likely we are to avoid
premature aging and age-related diseases.
Age related issues:
• People reach peak bone mass around age 30, meaning bones have reached maximum
density. Therefore, from 30 onwards it is important to focus on slowing
inevitable bone loss by choosing foods packed with bone-building nutrients such
as calcium, magnesium and vitamins D and K.
• If you are starting to develop a bit of a spare tyre around your middle,
particularly common in men, then you could be predisposing yourself to heart
disease and diabetes later in life. Other early warning signs, such as elevated
blood cholesterol and blood sugar levels, are showing up in younger age groups.
In the 20s and 30s, halting these diseases by choosing heart-healthy foods could
mean the difference between developing diabetes or suffering a stroke or heart
attack later in life.
• This is probably the time that you start thinking about settling down and
starting a family, but fertility problems are on the increase and more and more
couples are finding that there are no guarantees when it comes to starting a
family.
Important nutrients
• Zinc and selenium: Zinc is involved in sex hormone production and selenium is
essential for sperm mobility. You'll find these in brazil nuts, seafood, meat
and poultry
• Lycopene: Found in red fruits such as watermelon, red grapefruit, tomatoes and
tomato products – lowers the risk of developing cancers, such as prostate
cancer, later in life
• Calcium: Try to eat 700mg of calcium a day via low-fat dairy products, tofu,
pulses, leafy greens, nuts and seeds to optimise bone mass.
• Iron: Women lose iron during menstruation so their need for iron is higher
than men's. Some of the best sources of iron are offal and red meat. It's worth
noting that vitamin C, found in many fruits and vegetables, increases the amount
of iron absorbed whereas tannins from tea can prevent it being fully absorbed.
• Folate: Women are also advised to take a 400g folic acid supplement and
consume a folate-rich diet (good sources include green vegetables, yeast, nuts
and pulses). It decreases the risk of becoming anaemic and a high folate intake
before conception and during the first twelve weeks of pregnancy reduces the
incidence of neural tube defects such as spina bifida in babies.
40s and 50s
It's a myth that your best years are behind you - after all, we all know life
starts at 40. But while your 20s may start becoming an increasingly distant
memory, the importance of eating the right food becomes ever more important.
Age related issues:
• Your metabolism is slowing at a rate of about 3% a decade, so you do not burn
as many calories as you used to. However, some people are eating more and
exercising less by this stage of there life so the pounds start to pile on. This
can increase the risk of developing many chronic diseases
• For women, the threat of osteoporosis increases as childbirth and breast
feeding can siphon off their calcium stores and as menopause nears.
• This is the time to step up cancer prevention, as years of wear and tear start
to increase the risk of tissue and cellular damage which can lead to cancer
• Women after age 55 and men after age 45 are at greatest risk for developing
atherosclerosis - a clogging, narrowing and hardening of the large arteries and
medium-sized blood vessels, which can lead to stroke and heart attack.
Important nutrients
• Antioxidants. Fruits and vegetables contain an abundance of these lifesaving
nutrients. As always, eating five fruit and vegetables a day is recommended.
Fruit and vegetables are actually thought to reduce the risk of many cancers,
especially those of the digestive system such as mouth, stomach and bowel.
• Fibre. fibre-rich foods help to reduce the risk of bowel cancer in later life,
an increasing common disease in those over the age of 65. Boost the fibre in
your diet by choosing wholegrain breads and cereals.
• Calcium. For women, consuming foods rich in calcium and vitamin D helps slow
the rapid loss of bone during the early post-menopausal years.
• Omega-3 fats. Most people don't have enough of these essential fatty acids in
their diet, but they can literally be lifesavers and have been shown to help
protect against coronary heart disease. You can get your omega-3 fatty acids
from oily fish such as mackerel, salmon or fresh tuna, and certain vegetable
oils, such as linseed, flaxseed, walnut and rapeseed.
• Soya. Women can't choose to avoid the menopause but there's a lot we can do
with our diet to help avoid some of the unpleasant symptoms. A diet high in Soya
and Soya products has been shown to mimic the effects of oestrogen in the body -
some experts believe two glasses of Soya milk a day can reduce hot flushes by up
to 50 per cent.
• B vitamins, zinc and magnesium: Mood swings, depression and insomnia are other
side effects of the menopause. Taking enough B vitamins (found in breakfast
cereals, yeast extracts like Marmite, pork, nuts, offal, dairy products and
meat) zinc, (meat and dairy products, whole-grain cereals and pulses), magnesium
(whole grains, nuts and seeds, green vegetables and tap water if you live in a
hard water area) can all help to ease these symptoms - and keep your marriage
intact.!
60+
It's never too late to look after your health and a healthy diet can still make
a difference at 60 and beyond. Studies have shown a low-calorie diet can
increase life span by a half, while some foods can help stave off the onset of
all sorts of debilitating conditions as you get older, from Alzheimer's and
osteoporosis to hair-loss. Unfortunately at this time our food intake tends to
decrease as our appetites reduce. Couple this with the fact that absorption of
nutrients from the digestive tract also tends to be less efficient by this
stage, it is more important than ever to eat nutrient packed foods daily. For
maximum nutrient intake choose from the range of ‘Superfoods’ listed below. They
are chock full of antioxidants, vitamins, minerals, fibre and essential fats.
These foods have special abilities to help fight illness and promote good
health.
• Whole grains such as muesli (with no added sugar) and porridge oats, brown
rice
• Oily fish like herring and mackerel, salmon, sardines and mussels
• Highly coloured fruits such as apples, dried apricots, blackcurrants,
cherries, grapes, kiwi fruit, mango, melon, oranges, papaya and raspberries
• Nuts and seeds like almonds, Brazil nuts, cashew nuts, hazelnuts, pumpkin
seeds and sunflower seeds
• Vegetables such as asparagus, avocado, broccoli, sprouts, kale, peppers,
tomatoes, onions and cabbage
• Spices such as chillies and garlic
• Beans and pulses
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New Page 1
By Emma-lee Strachan
It is a common known fact that very few of us manage to keep our noble New
Year’s resolutions. As the year moves on, our fervour for holding fast to our
resolutions fades with it. If you haven’t managed to stick to your New Year
resolution of being healthier this year don’t worry, you are probably not the
only one! We at Fushi believe it’s never too late to do a good thing and why not
now. As we approach the end of the traditional month of love, lets end with a
reminder that its all about loving yourself first!
Give your body a good old cleanse, from the inside to the out. Detoxifying
does not need to be a struggle but rather adopting a habit of focusing on what
you’re putting into your body and how it can effect how you feel on a daily
basis. This can be a great experience and one that can help you feel good and
lead a healthier lifestyle.
Here are Fushi’s favourite tips:
What to eat
Include fresh fruits and vegetables: Especially broccoli, cabbage,
brussel sprouts, celery, carrots, onion, cucumber, beetroot, leek, asparagus,
radish, watercress, citrus fruits, and apples in your diet.
Fresh juices: A great way to feed, restore and cleanse the body. Great
detox ingredients are: carrots, beetroot, celery, citrus fruits, apple, ginger,
and parsley. Natural yoghurt, nuts, seeds and spirulina can also be added.
Water: Most essential of all, drink at least 8 glasses per day of
bottled/filtered water, sipping slowly through the day. More should be consumed
if you are exercising or perspiring heavily.
Fibre: Allows toxins to attach to it and thus be removed from via the
digestive system. Fibrous foods include fruits, vegetables, whole grains,
pulses, nuts and seeds.
Essential fats: Necessary for supporting the liver, good sources include
oily fish (salmon, mackerel), seeds (pumpkin, sunflower, linseeds), nuts
(almonds, cashews, brazil nuts, hazelnuts) and dark green leafy vegetables
(spinach, kale, broccoli).
Herbs: Such as aniseed, basil, black pepper, cayenne, chervil, chives,
coriander, cumin, fennel, ginger, garlic, lemon, mint, oregano, parsley,
rosemary, sage, thyme and turmeric. These are high in antioxidants and aid the
liver in detoxification.
Do not overcook your food: steamed and sautéed food is better as these
cooking methods help retain the nutrients in the food.
What to avoid
Saturated and hydrogenated fats: These are toxic to the body, and can
interfere with liver function; it is also believed that they may be
carcinogenic.
Cut down on caffeine, and alcohol: These are toxic to the body. They add burden
to the liver and prevent the absorption of micro-nutrients which are essential
for adequate detoxification.
Only eat unprocessed whole fresh foods: Look at your plate and ask
yourself how close your food is to nature!
Restrict or eliminate: Salt, sugar, animal fats, red meat, shellfish,
margarine, lard, refined oils, fried foods, and carbonated drinks.
Dairy foods: Limit your consumption of dairy foods to one portion per
day.
Lifestyle tips
Skin brushing: helps to expel toxins from the body’s largest eliminatory
organ, the skin: Always brush towards the heart, and use circular or long
sweeping motions travelling up your arms and legs towards your torso for 5-10
minutes each morning.
Practice Pranayama: Practised in yoga, this breathing exercise helps you
to eliminate toxins through the breath as well as relax the nervous system.
Exercise: Try to do regular moderate exercise and practice a yoga routine
regularly.
Massage: your head, neck, hands, and feet have certain acupressure points
that help stimulate the eliminatory organs and promote general well being. Try
massaging them with warm oil.
Liver and Digestive system stimulation: 20 minutes after a meal (allowing
time for digestion to begin) lie on your back on the floor, Place your right
hand flat on your stomach just below your ribs on the right side of your torso.
Gently pressing down, move your hand across your stomach to the left hand side.
Repeat 10 times. This exercise will gently stimulate digestion and
detoxification.
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