Big thanks to Georgia Berry for her help with blog post. Georgia is a nutrition student and can be found on instagram as @berry_nutrition

Did you know it is estimated that 17% of the UK suffer from Irritable Bowel Syndrome?

What is Irritable Bowel Syndrome?

IBS is a condition affecting the digestive system (NHS). The exact cause is unknow despite it leaving millions of people feeling embarrassed due to their unpredictable bowel movements. Symptoms differ from person to person; however, the most common symptoms include:

-bloating

-constipation

-diarrhoea

-abdominal cramps

Often sufferers learn what food triggers a bout of symptoms, however IBS is a complex disorder.

What causes IBS

Although the cause of IBS is not fully understood, there are a few theories behind how the condition develops. IBS is a mostly ‘western’ issue, meaning that populations that don’t live a typical western lifestyle have almost no instances of the condition. This has led researchers to believe that it may be due to lifestyle factors.

Many believe that IBS develops after the gut experiences stress, such as from antibiotics or food poisoning. This then causes the gut to be overly sensitive and causes the symptoms of IBS.

Another interesting theory behind the development of IBS is one based on the natural bacteria in the human gut. The human gut is filled with an incredibly diverse range of bacteria, however when the composition of these bacteria becomes unfavourable, it may lead to adverse side effects.

Scientists also believe that there is a huge link between mental health and IBS, with stress often being a huge trigger. In fact, there has been shown to be a placebo rate of 50% in IBS patients, showing the important of mental health in maintaining gut function. This doesn’t mean you are making things up however it just shows the massive link between your gut brain and your brain.

Treatments

A common strategy to combat flare ups is to create a food diary to assess links between food and symptoms. This is a great place to start and good to do before seeing a dietitian for advice as you can take this to talk through.

Currently, many people are being sent straight to the low FODMAP diet and it is being suggested they start on this diet by themselves. As a dietitian Priya does not agree with this. There are simpler strategies to try first as the low FODMAP diet is very restrictive, can alter your gut flora and really needs 1-1 dietitian support to do it well.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. This essentially creates a diet low in allergens and common triggers, with foods being introduced back to the diet slowly to assess their role in triggering a flare up. People often report these foods as common triggers:

Dairy
Onion
Garlic
Caffeine
Fatty foods
Certain fruit and vegetables
Lentils, beans and pulses

So cutting out all these foods leaves you with large gaps in your nutrition and the need to really have support planning your meals.

Simpler treatments can be used to manage IBS and these should be tried before the FODMAP diet. Here are 10 ideas for you to try.

Eating smaller, more frequent meals throughout the day may be beneficial as it may be that the process of eating sets off symptoms as eating can stimulate the digestive tract.
Increasing chewing time can ease digestive symptoms. This is because as the mouth breaks down the food more thoroughly it prepares the stomach more for digestion.
Leading on from a theory mentioned above is the reduction of stress to reduce flare ups. Sufferers that report a big increase in symptoms when stressed or suffering with depression may benefit from therapy or relaxation techniques. In more severe cases anti-anxiety drugs may be appropriate.
Another treatment for IBS is based on the theory that a poor gut bacteria composition can lead to symptoms. Giving sufferers both a prebiotic and a probiotic has the ability to affect the gut’s microflora, potentially leading to less flare ups.
Linseeds can be a useful tool for some people suffering from constipation, try 1tbsp a day with plenty of fluid.
Reduce gas producing veggies if you suffer from bloating (cauliflower, cabbage, brussel sprouts).
Fibre rich foods can help constipation but do increase these slowly and drink more fluid too.
Reduce caffeine, alcohol and fizzy drinks.
Cook more meals from scratch as ultra processed foods can cause some of the symptoms.
Be active daily – walking is great exercise and can help with your stress levels too.

Conclusion

IBS is a complex condition which is poorly understood, with symptoms differing hugely between patients. Therefore, successful treatments will vary patient to patient. It is key to get some support to help you work through things. A balanced diet is really important so when you make dietary changes do take care to replace nutrients to stop any deficiencies. It is also important to work with your medical team to test for other diseases such as inflammatory bowel disease or coeliac disease to prevent further issues if undiagnosed. Most importantly, always consult a registered dietitian if you think you may be suffering from IBS. You can ask to be referred on the NHS or seek a freelance dietitian like Priya.

Check out this great fact sheet from the British Dietetic Association.

https://www.bda.uk.com/foodfacts/IBSfoodfacts.pdf

Baking, Kids Nutrition, Recipes

Banana and pumpkin seed pancakes

23 May, 2019 Priya Leave a comment

Sundays for us are the one chilled breakfast day of the week. No school run. I don’t teach any Pilates classes so it’s a day to take time over brekkie and have something different. This is one of my favs.

So here is a my super simple recipe for you. These pancakes are easy, quick to make and packed with nutrition too, plus filling due to the seeds.

These are also perfect if you weaning as the pancakes are soft and make great finger foods. My children are always very happy when I decide to cook these.

Banana and Pumpkin Seed Pancakes

Course Breakfast

Prep Time 5 minutes

Cook Time 10 minutes

Servings 2

Ingredients

1 banana mashed
1 egg beaten
2 tbsp oats
1 tbsp pumpkin seeds
1 tbsp linseeds

Instructions

Preheat a pan/griddle and grease it.
Mash the banana and mix with the egg.
Mix the oats and seeds together.
Mix the wet and dry ingredients.
Drop a serving spoon portion onto the pan/griddle and allow to cook for a couple of minutes, look for the bubbles on the top then flip it. These need a little more TLC than normal pancakes when turning them over.

I served mine with greek yoghurt and fruit.

Enjoy and let me know if you make them, I’d love to see your pics!

Dietitian Advice

Diet and Mental Health – Part 2

17 May, 2019 Priya Leave a comment

Huge thanks for this guest blog post by Bethany Francois. MSc Eating Disorders and Clinical Nutrition. Find her on Instagram: bethany_laura_

As mentioned in Part 1 of this blog post, health is not just a physical concept but involves mental and social wellbeing too. Therefore, by definition it is impossible achieve a healthy status if one of these aspects is jeopardised for the other i.e. regardless of what you are eating, if your dietary choices are negatively affecting your mental wellbeing you cannot reach state of health.

The mass of dietary information available from unreliable and unqualified individuals has made food choices complicated and confusing. We know that social media use is associated with an over-fixation on eating ‘the correct way’, which can have a profound impact on our mental health (2). It is unsurprising that what we eat can often have a psychological impact when words and phrases such as ‘bad’, ‘guilty pleasure’, ‘naughty’ and ‘clean’ are used to describe the food we eat. An overemphasis on our dietary choices as a measure of our self-worth is dangerous and likely to result in low self-esteem and can lead to eating disorders and other mental health conditions.

In a society where disordered eating behaviours have become normalised e.g. removal of food groups, calorie counting and earning the right to eat via exercise, it can be difficult to recognise (in ourselves or others) when our dietary habits may be having a detrimental effect on our mental health. Here are some signs to look out for:

Preoccupation with food
Anxiety at the thought of straying from your meal plan or last-minute changes to eating plans
Avoidance of social eating and self-isolation
Feelings of guilt or shame associated with food
Compensating by restricting/skipping meals
Justification of eating with exercise
Basing self-worth on dietary choice
Chronic under-eating

Take Home Messages

Diet is an important part of our overall wellbeing and a poor diet can both be a contributing factor and consequence of mental illness. However, it’s important to recognise that mental illnesses have complex aetiologies and require multicomponent treatment strategies. Whilst diet may be a tool to improve symptoms, it is not a cure (note that in the SMILES study (1), all participants remained on their current treatment plan throughout).

Nourishing yourself properly and eating regular meals are likely to have a positive impact on your mental health. Research suggests that the Mediterranean diet may be associated with a decreased risk of depressive symptoms. However, eating well when struggling mentally can be extremely difficult. Feeling guilt or shame due to being unable to prepare meals will only make things worse. It is so important to be kind and compassionate towards yourself-you are doing the best you can.

Our relationship with food should always allow us to be able to fully engage with other aspects of our lives. Being too anxious to attend a friend’s birthday meal will always be worse for your health than any food you would have eaten.

Please remember you can have poor health as a result of your relationship with food without experiencing weight changes. Health is not just physical and weight should never be solely used as measure of our health. Feelings of anxiety, shame and guilt are never healthy, no matter what your weight and you deserve the support to overcome these feelings.

People often roll their eyes at the word ‘balanced’. It may sound boring and it’s not as eye-catching as celebrity endorsed dietary products but it’s the truth. Regular and healthy meals are likely to have a positive impact on our mental health. But equally, an obsessive and restrictive approach to our dietary choices will never result in happiness.

Resources and Support

Mind: https://www.mind.org.uk/

Young Minds: https://youngminds.org.uk/

Mental Health Foundation: https://www.mentalhealth.org.uk/

Rethink Mental Illness: https://www.rethink.org/

Samaritans: https://www.samaritans.org

Beat: www.b-eat.co.uk

References

1. Jacka, F., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., Dash, S., Mihalopoulos, C., Chatterton, M., Brazionis, L., Dean, O., Hodge, A. and Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine, 15(1).

2. Turner, P. and Lefevre, C. (2017). Instagram use is linked to increased symptoms of orthorexia nervosa. Eating and Weight Disorders – Studies on Anorexia, Bulimia and Obesity, 22(2), pp.277-284.

Dietitian Advice

Diet and Mental Health PART 1.

15 May, 2019 Priya Leave a comment

Huge thanks for this guest blog post by Bethany Francois. MSc Eating Disorders and Clinical Nutrition. Find her on Instagram: bethany_laura_

The 13^th-19^th May 2019 is Mental Health Awareness Week. In the UK, mental health problems affect 1 in 4 adults and 1 in 10 children and up to 18% of NHS expenditure on treating and managing long-term conditions is associated with poor mental health and wellbeing¹. Furthermore, depression is a major contributor to global overall disease burden and is the leading cause of disability worldwide².

In the media, the term ‘health’ is often represented by an image of a thin person, with a low body fat percentage and visible muscles, but this definition couldn’t be further from the truth. Health is far more complicated than aesthetics and although often not visible, mental illness can have a serious impact on the overall health of an individual. The true definition of health is a state of physical, mental and social wellbeing-all of which can be impacted by our dietary choices.

We’ve probably all heard the term ‘food and mood’, but what does this really mean? This article will take a look at current research and what we know about how our diet can impact our mental state.

What we Know about Food and Mood

The best evidence we have currently, in terms of diet and mental health, is the impact of the Mediterranean Diet (MD). This diet is generally high in fruit and vegetables, legumes, beans, nuts, cereals, grains, fish and unsaturated fat sources such as olive oil and lower in meat, saturated fats and added sugar. The first causal data showing improvements in depression whilst following the MD were seen with the publication of the SMILES trial³. This was a 12-week randomised control trial, where individuals with depression either implemented the MD or received social support (control) alongside their normal treatment programme (such as psychotherapy or medication). Results showed a significantly greater improvement in depressive symptoms in the dietary group compared to the control, with 1/3 reaching remission at 12 weeks. The specific mechanisms by which dietary patterns may impact depressive symptoms is unknown, however, hypotheses include via inflammatory and oxidative stress pathways as well as the gut microbiota and the gut-brain axis. What I think is important to note is, the improvements seen in the study were independent of weight change. Often weight is overly relied on as a measure of health and I think it’s worth making clear that improvements in mood were not a result of weight loss.

Eating Well with Mental Illness

Severe mental illness is associated with poorer health outcomes and a significantly reduced life expectancy⁴. Reasons for this may include decreased income due to an inability to work, self-neglect, poor diet, the effect of some psychotropic medications and the effect of stress and trauma on the immune system. As well as exclusion and stigma within healthcare services and a reduced likelihood of seeking medical help⁵. In other words, those suffering with mental illness face significant health inequalities.

Research into diets that may improve mental health is incredibly important. However, for somebody in the depths of mental illness, being able to eat an adequate diet and look after themselves in general can feel impossible. Social media is inundated with art-worthy bowls of oats, influencers spending hours making the perfect ‘Buddha bowl’ and green smoothies containing 10+ ingredients. For individuals struggling with their mental health, getting out of bed and showered can be a difficult task, let alone recreating these meals. To be bombarded with images like this and the message that this is what it takes to be ‘healthy’ (not true by the way), can exacerbate feelings of low self-worth and inadequacy. Please know that if all you can manage to do is reach for a sachet of instant porridge or put a piece of toast in the toaster, then you are doing great. Do not let social media or the wellness movement make you feel guilty for this.

Tips for Eating Well when Struggling

Don’t complicate things

Meals do not need to be complicated and require lots of ingredients. Try to aim for a portion of carbohydrates (wholemeal if possible) e.g. bread, pasta, rice or potatoes, a portion of protein e.g. meat, fish or veggie sources (beans, tofu, soy, eggs), a portion of fruit or vegetables and a source of fat e.g. cheese, olive oil or nuts at each meal. It can also be a good idea to freeze meals so that on difficult days they can simply be re-heated.

For example, a simple and balanced meal could be wholemeal pasta with tuna mayonnaise, sweetcorn and grated cheese.

Fresh isn’t always best

Convenience is often seen as a negative connotation when it comes to diet. However, contrary to what we are often told by wellness influencers, convenience doesn’t automatically mean food is unhealthy. For example, it can be really useful to use frozen or tinned vegetables rather than fresh. These are not only cheaper but require less preparation and also means you don’t have to worry about not managing to use something before it’s use by date. Jarred or packet sauces can also help to enhance a meals flavour without considerably adding to preparation time.

Food, family and friends

Often the thought of socialising can be difficult when struggling with mental illness, resulting in isolation and further adding to feelings of low mood. Although it can be difficult to reach out to those around us, food can be a useful way to interact with others, whether that is seeing a friend for lunch or preparing and eating dinner with family members. Social eating is also a key concept of the MD discussed earlier.

Comfort

When we hear the term ‘comfort food’, we automatically associate this with an unhealthy habit. We are told that comfort eating is bad for us, that emotional eating is something that should be avoided. Using food as our only way of coping with our emotions is not ideal, however, eating or cooking your favourite meal in an attempt to boost your mood is not something that should be frowned upon. Nourishment is an act of self-care, something some people with mental health problems struggle with. Often individuals feel underserving of things that make them feel good. Spending time preparing a meal you enjoy or perhaps used to have as a child can be an important way to show yourself some compassion and kindness.

Resources and Support

Mind: https://www.mind.org.uk/

Young Minds: https://youngminds.org.uk/

Mental Health Foundation: https://www.mentalhealth.org.uk/

Rethink Mental Illness: https://www.rethink.org/

Samaritans: https://www.samaritans.org

Beat: www.b-eat.co.uk

References

1. The King’s Fund and Centre for Mental Health (2012). Long-Term Conditions and Mental Health. The Cost of Co-morbidities. London.

2. Who.int. (2018). Depression. [online] Available at: https://www.who.int/news-room/fact-sheets/detail/depression [Accessed 12 May 2019].

3. Jacka, F., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., Dash, S., Mihalopoulos, C., Chatterton, M., Brazionis, L., Dean, O., Hodge, A. and Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine, 15(1).

4. Chang, C., Hayes, R., Perera, G., Broadbent, M., Fernandes, A., Lee, W., Hotopf, M. and Stewart, R. (2011). Life Expectancy at Birth for People with Serious Mental Illness and Other Major Disorders from a Secondary Mental Health Care Case Register in London. PLoS ONE, 6(5), p.e19590.

5. Makurah, L. (2019). Health Matters: Reducing health inequalities in mental illness – Public health matters. [online] Publichealthmatters.blog.gov.uk. Available at: https://publichealthmatters.blog.gov.uk/2018/12/18/health-matters-reducing-health-inequalities-in-mental-illness/ [Accessed 12 May 2019].

6. Turner, P. and Lefevre, C. (2017). Instagram use is linked to increased symptoms of orthorexia nervosa. Eating and Weight Disorders – Studies on Anorexia, Bulimia and Obesity, 22(2), pp.277-284.

Dietitian Advice, Nutrition Education, Vegetarian

Nutrition Tips for a Plant based Diet

10 May, 2019 Priya Leave a comment

Eating a more plant based diet or switching to a vegan diet is definitely on trend right now and whilst normally I’d not be recommending you jump onto the lastest fad in terms of nutrition, this is one I do agree with. I spoke about this at Womens Health Live so thought it was time I blogged on it too.

We all need to be doing our bit to help our planet. Eating more plants, preferably those grown locally and not wrapped in lots of plastic, is one step in the right direction towards a more sustainable diet.

But are there any nutrition concerns with eating a vegan, vegetarian or plant based diet? Whilst it is well known there are health benefits there are also some health risks if you are not consciously eating certain nutrients.

CALCIUM

If you are reducing your dairy intake then you are also reducing your calcium. To help with this check that the milk you use is fortified and focus on non-dairy calcium rich foods being in your diet. The higher calcium content foods are chia seeds, fortified plant based milks, yoghurts and tofu.

An adult needs 700mg calcium per day, the requirements are higher if you are breastfeeding.

Non dairy calcium foods	Calcium mg
30g chia seeds	178
1/2 pint Calcium enrich plant milk (rice, oat, soya)	330-370
100g tofu	350
1 pot Soya yoghurt	150
1 tbsp tahini	130
150g baked beans	80
2 slices wholemeal bread	75
23 almonds	75
1 large orange	70
2 tbsp cooked greens	70
30g cashews	28
3 dried apricots	20
3 tbsp cooked lentils	25
1 tbsp kidney beans	25
1 tbsp hummus	12

IODINE

The body needs iodine to make thyroid hormones which play a key role in metabolism. Iodine is also needed in pregnancy for proper bone and brain development. There is an rise in iodine deficiency in the UK so it’s a nutrient to be mindful of.

Iodine deficiency is a potential concern if you do not eat meat, fish or dairy, so it’s important to be aware of other sources of iodine. Symptoms of iodine deficiency can include a swelling in the neck where the thyroid hormones are struggling to be made so the thyroid gland is on overdrive, fatigue and weakness, inability to concentrate/recall information, hair loss and dry flaky skin.

All is not lost, you can get your iodine in. Firstly, check your plant based milk as some are now fortified with iodine. Iodised salt is a good option (but not too much salt of course 6g max a day), seaweed limited to once a week and dried prunes are other options.

See this great food fact sheet on Iodine.

IRON

A nutrient that comes up a lot in terms of vegan and vegetarian diets. Can you meet all your iron needs on a plant based diet? Yes, totally but you need to plan things and be on the ball.

The iron you get in plant based foods is less readily absorbed by the body so you need more of it (1.8x). If you focus on eating iron rich foods daily and utilise some top tips you should be fine.

Iron Rich Foods	Iron/mg
Baked beans	1.4
Butter beans	1.5
Chickpeas	2
Kidney beans	2
Tofu	1.2
Dried Figs	3.9
Dried Apricots	3.4
Almonds	3
Brazil Nuts	2.5
Smooth peanut butter	2.1
Hazelnuts	3.2
Sesame seeds	10.4
Sunflower seeds	6.4
Broccoli	1
Spinach	1.6

Including vitamin C with a meal helps with absorption. So having a glass of fruit juice or a smoothie with an iron rich meal will help. Keep your tea and coffee away from meal times as these contain phytates which prevent the iron absorption. Cooking, soaking and sprouting your nuts, seeds and beans can help with absorption too.

For more on iron check out the British Dietetic Association Factsheet.

VITAMIN B12

Mainly found in animal products with a few exceptions of fortified foods (fortified milks, nutritional yeast and breakfast cereals) this is one that you are going to need to take a supplement of if you stop eating animal products.

B12 is needed for nerves, for DNA production and for brain function as well as healthy red blood cell production. A pretty key nutrient. If you aren’t eating many fortified foods then you likely need a supplement which you can buy as part of a multivitamin and mineral over the counter. Chat to your medical team if you have any further concerns as there are also B12 injections.

So can you meet your nutritional requirements on a plant based diet? Yes with some careful planning and a couple of supplements. Remember you do not have to go fully vegan, eating a few days a week in this way has benefits.

Dietitian Advice, Nutrition Education

The misconception of sugar.

26 April, 2019 Priya Leave a comment

By Rosie Jasper, student dietitian.

Many thanks to Rosie for this blog post. Carbs are a huge topic that I myth bust on and talk to clients about every week… so I know you will find this helpful.

I don’t know about you but I’m sick and tired of seeing celebrities, Instagram influencers and articles in the media encouraging us to cut out key components of our diets, for example carbohydrates!
Apparently cutting out sugar and therefore carbohydrate sources is the key to losing weight according to some top celebrity influencers such as Jennifer Lopez, who was promoting a 10 day no sugar, no carbohydrate challenge!

Sugars are carbohydrates; when we consume foods containing carbohydrates (such as those previously mentioned), our bodies break these down into simple sugars called glucose. Glucose is an essential part of our diet as it provides our body, including our brain with the energy it requires to function on a daily basis.

Carbohydrate containing foods also contain essential vitamins and minerals that are required to keep our bodies working as effectively as it should; a lack of nutrients could cause lead to a decrease in energy, mood and brain function. A decrease in mood may mean that we’re more likely to opt for ‘comfort foods’, that are often high in fat, salt and refined sugar, which defeats the object of the aimed weight loss and the vicious cycle begins. Therefore, by cutting out all carbohydrates in the diet, it’s subsequently removing important nutrients our bodies need.

As suggested by the Eatwell Guide, a third of the food we consume should be starchy foods and carbohydrates should form 50% of our energy intake daily. It is recommended that when choosing starchy foods, we should opt for wholegrain varieties where possible instead of their white/refined varieties.

Examples of wholegrains:

Wholegrain bread
Wholegrain pasta
Brown rice
Quinoa
Bulgur
Wheat based cereals e.g. – Wheat biscuits, Bran Flakes, muesli (opt for the no added sugar or salt variety)

White/refined products have been processed and includes foods like white bread, white pasta and white rice. During processing many of their nutrients including B vitamins, vitamin E, fibre and minerals are removed; however, we need all of these nutrients as they provide many health benefits such as providing energy, having antioxidant effects, keeping our digestive system healthy and for maintenance of bone, teeth, nerves, hair etc. Wholegrain carbohydrates include the whole grain and therefore maintain its nutrients.

Carbohydrates do not naturally lead to weight gain if eaten in moderation, however it is true that eating carbohydrates excessively can lead to an increase in weight. Carbohydrates have many important roles in the body and shouldn’t be avoided due to the fear of weight gain.

The important role of carbohydrates in the body:

Our main source of energy – starchy foods are broken down more slowly than free sugar products and therefore provides us with a steady release of energy during the day
Brain function – the brain requires a steady glucose supply in order to function properly
Wholegrain starchy products contain B vitamins, vitamin E, fibre and minerals
Fruits and vegetables contain naturally occurring sugar and are packed with essential vitamins and minerals to help keep our bodies healthy
Fibre is a type of carbohydrate and helps to keep our digestive system healthy, reduce likelihood of constipation, reduce cholesterol and a diet high in fibre has also been associated with a lower risk of bowel cancer
A diet low in carbohydrates is associated with low energy levels, a decreased brain function and low mood

It is recommended that we aim for 5 portions of starchy foods per day (260g). To put it in to perspective this is what 1 portion of a starchy carbohydrate looks like. An easy portion guide is for your cooked carb to fill your cupped hand. There is no need to weigh foods out each time you cook then, just weigh it once and find something it fits in like a tea cup to use as a household measure.

50 dry oats/ ½ cup
2 wheat biscuits
1 slice of bread
1 bagel
1 naan bread
100g dry cous cous/ ¾ cup/approximately 2 hands full
75g dry pasta/ ¾ cup/approximately 2 hands full
75g spaghetti (when bunched together should be the same width as a £1 coin)

The portions of pasta, cous cous and oats may look small when uncooked but when water is added to them and they are cooked, they increase in size and weight. Then when vegetables and/or lean meat is added the portions will bulk out more to create a balanced dish. Meals should be based around starchy foods and adding extra ingredients will contribute to a healthy, balanced diet and increase the nutrient content.

Fibre is also a type of carbohydrate that is found in plant-based foods, however it’s not absorbed or digested and therefore doesn’t impact our blood sugar levels, so doesn’t need to be classed as part of your daily CHO.

Benefits of fibre:

Promote regular bowel movements
Prevents constipation
Helps to control blood glucose levels
Reduces cholesterol

Wholegrain varieties of starchy foods, fruit and vegetables especially when eaten with their skin on, e.g. – potatoes, apples and pears are all excellent sources of fibre.

Meal ideas including their carbohydrate and fibre content

Meal	Carbohydrate content (g)	Fibre content (g)
50g oats made and water 80g berries	37	6
2 wheat biscuits 135ml semi skimmed milk Sliced banana	53	5
Wholegrain bagel Low fat spread Salmon Cottage cheese	42	7
2 slices of wholegrain toast Low fat spread Peanut butter	31	7
75g dried pasta ½ tin of chopped tomatoes 80g peas 80g broccoli 20g spinach	64	16
Medium sized jacket potato ½ tin of baked beans 30g cheddar cheese	63	15

Endorsement of faddy diets in the media should be taken with a pinch of salt (or sugar in this case!), remember a lot of these people have personal dietitians, chefs, personal trainers, photoshop and surgery to achieve their ‘dream bodies’ that you see online. Removing main food groups, even for a short period of time is not healthy or sustainable and shouldn’t be encouraged.

Dietitian Advice, Nutrition Education

Eating for a healthy gut

14 April, 2019 Priya Leave a comment

PRE/PROBIOTICS – EATING FOR A HEALTHY GUT

Huge thanks to Melissa Kuman for this guest blog. Melissa is a Registered Associate Nutritionist. She can be found on instagram or check out her blog.

TOP FACT! Can you believe that the bacteria inside us can weigh up to 2kg and around 10% of what we eat feeds them?

In a nutshell, you can improve your gut by eating certain prebiotic foods and/or take probiotics. This is important as a lot of our immunity is dependent upon our gut (70% of the immune cells are located in the gut) and the microbes that live in it. Plus, 90% of serotonin, the happy hormone is produced in the gut. So basically good nutrition = healthy gut= serotonin and immune system= happy mind and body! Now lets get into this in a bit more detail…

What is the difference between pro and prebiotics?

Great question! Well probiotics are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host FAO/WHO (2002). Where as prebiotics are certain fibrous foods (like banana, onions and oats) that help feed the bacteria.

What do probiotics do?

Probiotics rarely colonize in the gut, but rather intermingle with microbes there. As they go through the gut, they interact with gut cells, immune cells and food, giving their benefits. There’s so much research talking about the benefits of probiotics! Studies show that probiotics can improve digestive health and our immunity, including: decreasing antibiotic‐linked diarrhoea; improving resilience to infections; and improving digestion of lactose. There is even some early evidence of benefits in weight management and glycaemic control, depression and anxiety (Jacka 2017).

There’s no harm in taking probiotics but they’re quite expensive, so you could go for prebiotic foods that help feed the good bacteria like oats, bananas, onions, greek yoghurt and Kombucha.

It is important that the probiotics you are taking have research on the certain bacteria they include and that a health benefit has been proven.

Prebiotics

Prebiotic foods are fibrous foods but not all fibrous foods are prebiotic, see table below. Overall, we need 30g of fibre a day and on average, in the UK, we are consuming just 18g. Both observational and interventional studies show that fibre influences gut health. As Burkitt, 1972 said ‘Dietary fibre has a role in the prevention of certain large bowel and other diseases present in Western countries’. Prospective studies also show it can decrease the risk of bowel cancer and insulin resistance in type 2 diabetes.

So how can we increase our fibre? Why not try eating more nuts and seeds and whole fruit and vegetables. For example you could add banana onto your morning cereal and make a big pot of vegetable curry with whole grain rice.

Interestingly Tim Spector, Professor of Genetic Epidemiology at King’s College London followed his son’s ‘Fast Food Diet’ to investigate the changes in the microbiota over the 10 day period. Tim ate 2 x Large McDonalds Meal [Big Mac/chicken nuggets, fries & Cola], 1 packet crisps & 2 beers for 10 days. After the 10 days, he lost nearly 40% of bacterial species with the good bacteria diminishing. Tim felt constipated, tired and grumpy. Not surprising really.

Other factors influencing the gut

‘Exposure to stress, both physical and psychological can modify the composition of the microbiota, due to increased permeability of the gut, allowing opportunistic bacteria to grow and potentially cause damage.’ Rhee et al. (2009).

It is important to put a bit of self-care into your day to reduce stress like running a bath and to be mindful when eating. Both these can help you have a happy gut.

Prebiotics	Probiotic
banana	Yakult- Lactobacillus casei shirota
chicory	Codex- Saccharomyces Boulardii
onion	Actimel- Lacobacillus Casei
asparagus	Mutaflor- Escherichia Coil Nissle
garlic	Dicoflor- Lactobacillus rhamnosus
leeks	Tempeh
Cocoa	Kimchi
Flaxseeds	Miso
Artichoke	Kombucha
Barley	Live yoghurt
Oats	Kefir
Apples	Sauerkraut

References

Heiman ML, Greenway FL. A healthy gastrointestinal microbiome is dependent on dietary diversity. Mol. Metab. 2016;5(5):317-320. doi:10.1016/j.molmet.2016.02.005.

Rhee et al. (2009) Nat Rev Gastroenterol Hepatol; 6: 306-314. 14.

Hooper B, Spiro A, Stanner S. 30g of fibre a day: An achievable recommendation? Nutr. Bull. 2015;40(2):118-129. doi:10.1111/nbu.12141.

https://theconversation.com/your-gut-bacteria-dont-like-junk-food-even-if-you-do-41564

Jacka BMC Med 2017 ‘A randomized controlled trial of dietary improvement for adults with major depression’

FAO/WHO (2002) updated Hill et al (2014) Nature Rev Gastro Hepatol

https://theconversation.com/your-gut-bacteria-dont-like-junk-food-even-if-you-do-41564

Other

Eggs and CHolesterol

28 March, 2019 Priya 1 Comment

Back in the news recently has been the humble egg. At first it may sound like we’ve gone full circle on this as years ago it was advised to reduce egg consumption due to cholesterol concerns. However nutrition is never that black and white.

The latest research was an observational study which means it shows us some possible associations but no clear cut “change a and get b” affects.

It showed eating eggs could increase cholesterol levels. Each egg was associated with a 2.2% risk of CV disease. Sounds negative but let’s crack the egg 🍳.

Cholesterol is a nutrient that our body needs. It is used to build the structure of cell membranes. make hormones, help your metabolism work efficiently and cholesterol is essential for your body to produce vitamin D.

Consuming an additional 300 milligrams of dietary cholesterol per day was associated with a 3.2% higher risk of heart disease and a 4.4% higher risk of early death. Sounds scary in those terms but it’s all to be taken within context.

👉🏼This study was not an observational study rather than a randomised controlled trial which means it’s not gold standard evidence but there are interesting associations.

👉🏼We don’t have all the info on the diets/lifestyle of these people. It may be the eggs were being eaten in the context of a cooked breakfast or on top of a burger. Or it could be that it was an egg salad.

👉🏼The people who had the increase in cholesterol may have exercised less, been smokers or had a higher saturated fat diet. There are many variables that are not controlled for here.

👉🏼Genetics also play a role. Some people have a allele that makes them more sensitive to cholesterol. This could explain some of the studies results as well.

So should we all stop eating eggs? Hell, No. Eggs are nutritious and a good way to get protein, iron, zinc and even some vitamin D from (in some cases). Eating 3-4 eggs a week is still good advice to follow.
#

Cooking with Kids, Family Meals, Recipes, Vegetarian

Saving my sanity by meal planning – simple family meals.

10 March, 2019 Priya Leave a comment

One of the things I am passionate about is making food simple. If you have time and can afford to be fancy with your meals then there is absolutely nothing wrong with that. Go for it. Normal life for my family in the week involves basic range ingredients, plenty of fresh and frozen veggies and quick meals. So that is what I am sharing with you today. Trust me, as a working single mum to 3 wonderfully active, inquisitive, helpful kids (you could read that as noisy, full of questions and chatter, like to stick their fingers where I don’t want them to) I need fast food. However I am wheat intolerant (the proper kind where eating wheat upsets my digestive system for several days) and my boy is lactose intolerance – which quite frankly sucks for him. So we have to cook from scratch.

I aim to plan at the weekend. This sometimes involves a bit of “get ahead cooking” where I cook a few meals for Monday and Tuesday in advance, or it just comes down to a vague plan. Either way without a rough plan my head gets super stressed.

“What am I cooking today? How will I fit it into my day? Do I have the ingredients? Do I have time to get to the shop?” These are questions that will float around my head taking up valuable time and energy. With a plan I’m part way there and will prep a bit throughout my day. That could mean I prep the veggies or even just get the ingredients out on the worktop so I can cook after the school run. It all helps.

So here is an example of our weeks meals and some of the recipes I cook. Simple things my children eat and that work with our dietary needs. I hope it gives you some inspiration.

One Pot Pepper Pasta:

This is one of those meals which I love to make as it is so easy, there is minimal washing up and my kids love it. WINNER.

It’s also a vegetarian, plant based and vegan recipe. So if you are looking for simple ways to increase your vegetable intake here you go. Of course you can totally make this your own and add in any veggies you like.

One Pot Red Pepper Pasta

Prep Time 15 minutes

Cook Time 15 minutes

Total Time 30 minutes

Servings 4 people

Ingredients

1/2 tbsp olive oil
2 garlic cloves
2 large red peppers Thickly chopped
2 medium carrots peeled and chopped
1 medium courgette grated
1 tin sweetcorn
1 tin chopped tomatoes
pinch chilli flakes
pinch paprika
pinch dried mixed herbs
300g dried pasta
750ml boiling water
50g grated cheese

Instructions

Heat the oil in the pan, add the garlic and gently cook.
Add in the vegetables and cook for 5 minutes
Add the chopped tomatoes, herbs and spices. Bring to a simmer.
Add the pasta and water, stir well and bring to a simmer.
Lid on and simmer 12-15 minutes until the pasta is cooked.
Season and serve with grated cheese.

Fish Pesto Parcels:

These are so simple that I like to get my kids to make their own. That way they can’t moan about the veggies I’ve put in!

Fish Pesto Parcels

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 4

Ingredients

400 g white fish (can be frozen and defrosted)
2 carrots, chunkily sliced
1/2 broccoli cut into florets
1 courgette, chunkily sliced
1 red pepper, thick slices
4 tsp pesto
12 small potatoes (if they are too large they will not cook in time so slice up using large potato)

Instructions

Preheat the oven to Gas Mark 7
Lay out a square of foil big enough to pop everything in and seal up. About 1.5 times your dinner plate.
Place a selection of veggies and potatoes on the foil, top with the fish and spread 1 tsp pesto on top.
Fold the foil parcel up so everything is covered and pop onto a baking tray.
Bake for 20 minutes

Lentil Bolognaise:

A regular favourite for us and so versatile. You can use up your odds and ends of veggies, and make this into lasagne, cottage pie of as a bolognaise. It freezes super well too.

Recipe here.

Salmon and Broccoli Risotto:

Perfect weaning food and a great meal to get veggies into! I usually grate a courgette in to boost the veggies up.

Recipe here.

Pizza Wraps:

Literally the easiest thing on a Friday after school. I give the kids a wrap, squirt tomato puree on, they pile on toppings from a selection on a chopping board and we cook them for 10 minutes at Gas Mark 5. Do keep a close eye on them as they cook very quickly!

Chicken Satay Stir Fry:

You can’t beat a stir fry for ease. My kids love peanut butter so satay is usually a winner. Totally use a frozen veg mix or a stir fry pack for ease if you want to. Serve with noodles or rice.

Recipe here

Sausages and wedges:

As much as I like to have some plant based meals in our week my kids are firm fans of sausages. I’ve been using some meat free variations out and they have been largely successful, plus easy to cook straight from frozen – so do think about the meat free range. No recipe as I literally cook the sausages in the oven, along with potatoes cut into wedges with olive oil and garlic on them. Serve with veggies!

I hope these are helpful and give you some ideas on how to keep meals simple in your week. I’d love to hear your ideas too as I always need inspiration.

Nutrition Education

How much salt should I eat?

4 March, 2019 Priya 1 Comment

Salt Awareness Week is the 4^th-10th March making there no better time to discuss salt! Why do we need salt, why are we consuming too much, what are the dangers of this, and how can we go about reducing our intake? Huge thanks to Hannah Collins AfN for this guest post.

What is salt, how much do we need & why?

Salt is another name for sodium and you may see either term used on food packaging. We need a certain amount of salt in our diet to regulate the amount of water in our bodies – when this water balance is disrupted by too much salt it can have negative consequences on our bodies. It is recommended that we consume maximum daily salt intakes of:

6g for adults and children aged 11+ years which is about 1 teaspoon (2.4g sodium)
5g for children aged 7-10 years (2g sodium)
3g for children aged 4-6 years (1.2g sodium)
2g for children aged 1-3 years (0.8g sodium)

We need to be careful when reading food packaging to check whether the salt is labelled as salt or sodium to avoid confusion. It is very hard in a western diet to consume insufficient salt for our needs.

How much are we actually consuming?

The average adult in the UK consumes about 8g of salt per day. This is much reduced vs 10 years ago but this 8g is still about one third more than we need.

Why does too much salt cause us problems?

High Blood Pressure

Consuming more than 6g of salt per day can cause many health problems, the greatest of which is high blood pressure, also known as ‘hypertension’. When we eat too much salt, this salt holds on to water in our bodies and disrupts the all-important water balance I mentioned earlier. As blood is mainly water, this extra water in our blood puts greater pressure on our blood vessels to open up and let the blood through – resulting in high blood pressure!

High blood pressure is a risk factor for cardiovascular disease – it puts extra strain on your heart to pump your blood around the body and may result in a heart attack or stroke if the pressure is very high.

The government states that if we were to reduce our salt intake to the recommended 6g per day, there could be up to 20,000 fewer deaths from heart attack and stroke each year!

Salt reduction combined with a diet:

High in fruit & veg, wholegrains, low fat dairy and pulses
With small daily amounts of lean poultry & fish

has been proven to be the best way to reduce high blood pressure. This diet is known as the DASH diet (Dietary Approaches to Stop Hypertension)

Kidney Problems

If salt holds on to water in your body, the kidneys do the opposite job – they have to try and get rid of this excess water to keep a nice water balance for us.

More salt in the blood means the kidneys have to work a lot harder to try and remove the water, as the water likes to stay with the salt! Over time this can put a lot of strain on our kidneys and can lead to kidney failure where the kidneys slowly stop working properly.

Once kidney failure is established it cannot be reversed and patients must consume even less salt at this stage to avoid total failure or dialysis.

Too much salt can also make us dehydrated and affect our day to day performance. It can also cause painful kidney stones and stomach ulcers.

Tips to consume less salt

Most of us won’t have the time or the inclination to calculate how much salt we are eating every day! To keep it simple:

Don’t add salt to food when cooking; replace with herbs & spices (dry or fresh), lemon, lime or garlic
75% of the salt we eat comes from ready meals/soups/sauces/breads – i.e. processed foods. Quickly scan the packaging of processed foods when buying and opt for foods that have the ‘green’ traffic light for salt. Foods that carry the red light should be consumed sparingly.
For foods that have no traffic lights, you can use the FoodSwitch app which is free to download. By scanning the barcode it will tell you if the food is high or low in salt!
For those who do have more time, be careful when reading food labels and check the amount of salt ‘per serving’ not per 100g as some may be displayed
Don’t be fooled by ‘special’ salts which claim to be better for us such as Himalayan salt – salt is salt!

Guest post by Hannah Collins AfN:

Twitter @AllotNutrition

Instagram Theallotmentnutritionist

Webpage www.theallotmentnutritionist.com

Dietitian UK

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Banana and pumpkin seed pancakes

Banana and Pumpkin Seed Pancakes

Ingredients

Instructions

Diet and Mental Health – Part 2

Diet and Mental Health PART 1.

Nutrition Tips for a Plant based Diet

The misconception of sugar.

Eating for a healthy gut

PRE/PROBIOTICS – EATING FOR A HEALTHY GUT

References

Eggs and CHolesterol

Saving my sanity by meal planning – simple family meals.

One Pot Red Pepper Pasta

Ingredients

Instructions

Fish Pesto Parcels

Ingredients

Instructions

How much salt should I eat?

Freelance Dietitian specialising in helping those with Eating Disorders and a Media Spokesperson for the profession.