Ailments

4 05, 2018

Easy, Delicious, Nutrient-Dense, Lunch Recipe

2018-05-04T13:29:53+00:00 By |Ailments, Foods, Nutrition|

It’s so easy to grab a sandwich or sausage roll at lunch time, especially with our busy lives and eating on the run.

The problem with this is that consuming too many wrong types of sugars and carbs is not good for us, since it adds to inflammation, congestion in the body and can affect weight. What’s more, having such lunches displaces much healthier alternatives.

If you can make a switch to healthy lunches, it’s just another nudge redirecting your health into the future.

For example a soup based on bone broth, which is an excellent way to boost digestion, brain health and immunity, is an ideal lunch. Bone broth is a wonderful remedy in its own right, packed with nutrients, amino acids, collagen and gelatin. Combining the broth with turmeric, chili, vegetables and coconut oil makes a wonderful elixir or tonic for the system. When we prepare a meal, such as this, every ingredient is health-promoting and we are not filling up on empty calories or un-nutritious and potentially damaging foods.

With a little bit of planning we can turn our lunches in a powerhouse of nutrition.

My favourite thing to have for lunch, because I know how nourishing and revitalizing it is, is homemade soup. You can cook a big batch of soup and freeze it into portion sizes, and then just heat it up as you need it.

The basis of a healthy soup is good quality, homemade bone broth or vegetable stock. Click here for how to make bone broth and to find out more information on why it is so important for our health.

POWERHOUSE SOUP RECIPE

Ingredients:

Bone broth
7 carrots roughly chopped (you can use other vegetables, such as pumpkin or butternut squash)
½ cauliflower roughly chopped
2 leeks roughly chopped
1 large onion diced
5 cloves of garlic finely chopped
1 teaspoon of turmeric
2 tablespoons of coconut oil
1 dried birds eye chilli (more to taste)
½ teaspoon ground black pepper
Sea salt to taste

Method:

  1. Melt coconut oil in a large saucepan.
  2. Add garlic, leeks and onion and cook on a medium heat until soft.
  3. Add carrots, cauliflower or any preferred vegetables and stir into the mixture briefly.
  4. Add turmeric and black pepper and stir briefly.
  5. Pour in the broth so that it covers the vegetables well, put the lid on, and turn heat down so that the soup is simmering. Allow to simmer for 20-30 minutes, until the vegetables are soft.
  6. Take off the heat and blend with a blending stick.

The beauty of this recipe, is that you can adjust it as you like, swap and change ingredients, but always using a healthy broth as a base. Cooking from scratch can seem demanding, but once you get into the swing of it, it is fun and so rewarding. What’s more, cooking in large batches means you’ll have plenty of healthy meals stacked up in the freezer.

As always if you have any questions about your health please write to me and I’m very happy to call you back.

On this site, I aim is to provide well-researched information, in order to empower readers to make informed choices about their health and wellbeing. In both alternative and allopathic medicine new discoveries are being made and there are vast choices available to people, something to be mindful of. Nicholas Dale, Naturopath is not seeking to impose his views on readers, but rather encourage them to seek out any professional help they may need (in whatever form that may take) and discover what is best for them.

Information on this site should not be taken as medical guidance or advice. Readers should always consult personally with their healthcare provider. Information published on this site is not intended to act as a substitute for advice of medical professionals, and should not be taken as such.

16 04, 2018

Repercussions of a Rundown Nervous System

2018-04-16T10:20:05+00:00 By |Ailments, Foods, Nutrition|

80% of the people that come and see me have a rundown nervous system

avocado health benefitsIt is without doubt one of the most common things I diagnose with iridology and in a consultation.

The reason why it is so important is because it is the communication system of the body – quite similar to the wiring that exists in any machine. When the nervous system gets rundown it acts in a sponge-like way soaking up and robbing energy from other parts of the body.

Conversely, when we don’t have a rundown nervous system energy and vitality can flow throughout the body – aiding all the parts of the body to which it is communication with. This includes digestion, circulation, endocrine system and of course and probably most importantly how we feel mentally.

Signs of Rundown Nervous System

A rundown nervous system can affect each and every one of us in a different way, but the most common are complaints of fatigue, depression, anxiety, stress, irritability, lack of motivation, poor mental clarity and concentration (mental fog). In fact, it has an insidious nature with knock on affects across other parts of the body, which are not so obviously related to the nervous system, such as digestive disorders, acid reflux, constipation, and many more. In such cases, the immediate assumption can be made by practitioners that the problem lies in these specific parts of the body, yet correcting the nervous system as the underlying cause can sometimes be a simple answer, especially when other signs of a rundown nervous system are present.

What Causes a Rundown Nervous System?

There are two basic causes:

  1. Poor nutritional status:
    Often people say to me, “I eat well, don’t eat junk food, why am i rundown and feel this way?” one of the problems with our food these days is that it contains about 60% less nutritional value that of our grandparents. Another factor affecting nutritional status is our ability to absorb nutrients out of our food. Today, generally we eat far more sugar and take a lot more pharmaceutical medicines, such as antibiotics and painkillers, than our predecessors, and these are just two examples of how nutrient absorption is affected. Higher quantities of stimulants, such as coffee, tea, energy drinks, can further drain the body of nutrients. Alcohol also has a depleting affect on our nutritional status. Many factors weave together to determine how much nutrition we absorb from our food. So even if you decide to eat a healthy, organic diet, if you digestive system is not absorbing the nutrients efficiently much of the goodness will be lost. So this is often an area that needs addressing too.
  2. Stress:
    High levels of stress, emotional trauma, and other mental demands, drain the nervous system. (Of course there can be other factors to take into account when looking at how someone is feeling emotionally, such as adrenal fatigue or thyroid conditions.)

The problem can seem like the chicken and the egg scenario, whereby emotional problems can cause a rundown nervous system, in the same way that a rundown nervous system can cause emotional problems.

Nutrition to Help Boost the Nervous System

Diet of course will play a key role in ensuring your body has the nutritional tools and equipment it needs to operate optimally, this is despite the quality of food not being as it used to be.  Boosting your nervous system with some of the following foods is a good place to start:

  • Avocados

  • Acorn squash

  • Bananas

  • Spinach

  • Sweet potatoes

  • Almonds

  • Dried pumpkin seeds

  • Swiss chard

There are varying degrees of a rundown nervous system, and I find that supplementing with key nutrients is usually also necessary – contact me to find out what specifically you need as this will vary from person to person, depending on one’s needs and what medication a person may be on.

On this site, I aim is to provide well-researched information, in order to empower readers to make informed choices about their health and wellbeing. In both alternative and allopathic medicine new discoveries are being made and there are vast choices available to people, something to be mindful of. Nicholas Dale, Naturopath is not seeking to impose his views on readers, but rather encourage them to seek out any professional help they may need (in whatever form that may take) and discover what is best for them.

Information on this site should not be taken as medical guidance or advice. Readers should always consult personally with their healthcare provider. Information published on this site is not intended to act as a substitute for advice of medical professionals, and should not be taken as such.

27 03, 2018

Your Health Plan

2018-03-27T12:56:24+00:00 By |Ailments, Cancer, Foods, Nutrition|

Directing Your Health Into the Future

100 years ago acute infectious diseases were the biggest health threat people faced. Fast forward to the present day and health issues have turned on their head, with the prevention and control of chronic illnesses being a key problem.

Naturopaths have a unique role, which GPs tend not to fill because of limited time in appointments and generally not approaching illness prevention from a lifestyle standpoint.

An example of this is chronic pain, which now affects a large proportion of the adult population, and for many this means pharmaceutical pain management. It’s now believed that the prescription opioid epidemic is the leading cause of death among adults under 50 years old living in the America. A Naturopathic approach to chronic pain is very different and drug free.

You have to be the biggest upholder of your own health if you want to live the best and healthiest life.

Good health and prevention of serious illness is not just a case of hoping that you don’t become the next statistic. It starts with you, your lifestyle and your home. What you eat and drink can play a very important role and is an integral part of the jigsaw of good health. How much sleep you have, stress management, exercise, these are all things that contribute to the tapestry of good health.

The American Cancer Society states: “More than half of all cancer deaths could be prevented by making healthy choices like not smoking, staying at a healthy weight, eating right, keeping active, and getting recommended screening tests.” Eating right and giving your body the nutritional tools and equipment it needs is vital for good health.

CORNERSTONES OF A HEALTHY DIET

What you eat and drink plays a vital role in your health and that of your family. Here are some simple guidelines to kickstart your health through diet. If you can follow these I think you will enjoy the experience and get a lot out of it.

Doing this now can mean you have a happier, healthier life in the future.

FRESH & WHOLEFOODS

Cooking from scratch with fresh and wholefoods and avoiding processed and convenience foods is a really important step. By doing this you can avoid additives, preservatives, cheap oils and sugars, and many potential hazards. You know exactly what is in your meal.

HERBS & SPICES

Cook with fresh herbs and spices regularly. Things like rosemary, parsley, turmeric, chilies all have powerful properties that are pro-health and well-being. What’s more they add vibrance and flavour to your cooking.

FATS

Include plenty of healthy fats in your diet. Fats need to be taken in a balanced ratio. These days people tend to have far too much Omega 6 from rapeseed/canola/sunflower/vegetable oils, and not enough Omega 3 and Omega 9. Fat plays an important part in having a healthy nervous and circulatory system.

PROTEIN

Protein forms the building blocks of life, but don’t over do it. Too much protein, like anything else, can have an adverse affect.

ORGANIC

If you can manage to get organic food into your diet so much the better. Unfortunately, farming practices and processes involved in processed foods are increasingly troublesome. An example of this is farmed fish.

If you would like to work out how you can implement a healthy, lifestyle plan and get your health on track, get in touch so I can help you with that.

On this site, I aim is to provide well-researched information, in order to empower readers to make informed choices about their health and wellbeing. In both alternative and allopathic medicine new discoveries are being made and there are vast choices available to people, something to be mindful of. Nicholas Dale, Naturopath is not seeking to impose his views on readers, but rather encourage them to seek out any professional help they may need (in whatever form that may take) and discover what is best for them.

Information on this site should not be taken as medical guidance or advice. Readers should always consult personally with their healthcare provider. Information published on this site is not intended to act as a substitute for advice of medical professionals, and should not be taken as such.

8 03, 2018

Turmeric: Benefits, Uses, Research

2018-03-08T10:52:24+00:00 By |Ailments, Cancer, Foods, Nutrition|

More people than ever are turning to the ancient orange spice, which has over 100 therapeutic uses

Turmeric has been the focus of much media attention and is one of the most researched plants in existence, for good reason.

It has been hailed as the latest super herb with reports about its use in the battle against Cancer, Alzheimer’s and Dementia, obesity, heart disease, depression, stress, atherosclerosis, arthritis and pain, and more.

The reason why this herb has so much attention is because of its powerful anti-inflammatory, antioxidant, and DNA-protecting properties.

It has a long history, 5,000 years, of been used medicinally and as a culinary ingredient in India.

Tumeric’s Active Ingredient

The medicinal compound curcumin, which is found in Turmeric, is the ingredient that is gaining most attention because of its powerful medicinal properties. Turmeric also contains high amounts of manganese, iron, fiber, vitamin B6, potassium, vitamin C and magnesium.  The anti-inflammatory effect of curcumin has been shown to be so effective that is has been compared in its usefulness to prescription medications, with the added bonus of coming without toxic side effects.

A Special Look at Tumeric/Curcumin and Cancer

Curcumin has more evidence-based literature supporting its anti-cancer capabilities compared to other nutrients. Many studies have been done, and while more conclusive evidence is still being sought, the research is promising.

Cancer Prevention: Cancer Research UK talks about cancer prevention on its site, “The main active ingredient in turmeric is curcumin or diferuloyl methane, which laboratory studies have shown does have anticancer effects on cancer cells. A phase I clinical trial looked at giving curcumin to 25 patients with precancerous changes in different organs. This study seemed to show that curcumin could stop the precancerous changes becoming cancer. Research has also shown that there are low rates of certain types of cancer in countries where people eat curcumin at levels of about 100mg to 200mg a day over long periods of time. But currently there is no conclusive research evidence to show that turmeric or curcumin can prevent or treat cancer.”

How to Take Turmeric

One of the issues with curcumin and turmeric is it’s poor bioavailability, meaning that the body needs helps with absorbing and assimilating it, which is an essential step in getting the most out of this herb.

Consumed alone or raw, curcumin has poor bioavailability. However, there are simple ways to improve absorption, such as:

  • Adding piperine (black pepper), which can increase absorption of curcumin by 2,000%. The liver actively tries to get rid of the curcumin. By adding even just a pinch of pepper, this helps to suppress this process, allowing curcumin levels in the bloodstream to rise. Traditionally, turmeric is eaten with pepper in curries.
  • Combining with a healthy oil, such as coconut oil, means that the curcumin can be directly absorbed into the bloodstream through the lymphatic system, bypassing the liver, allowing it to stay for longer in the body.
  • Heat it up to help activate it. When cooking, and Turmeric is heated up, it becomes more bioavailable.

You can include turmeric powder or turmeric root in your daily diet, or you can take a Turmeric supplement. Taking the whole herb in it’s natural form, is as a general rule what I prefer rather than taking extracts. The curcumin content of Turmeric is about 3%, which is significantly lower than the amounts used in most of the research and trials, which is why supplementing is an option some people opt for with specific conditions. If you want to take Turmeric for a specific medical condition then contact me – because there are different ways to take Turmeric that suit different conditions.

My preference however, for general wellbeing and health is to include this spice in your daily life. When cooking, you can make a paste by heating the turmeric with coconut oil and water, and adding black pepper, which you can store in the fridge and add to recipes, smoothies or yogurt. You can add Turmeric powder or root to soups, curries, vegetables, teas, etc. There are hundreds of interesting ways you can combine Turmeric into your cooking. As an example, including 1/2-1 teaspoon a day of powdered Turmeric in your diet is well suited to many people.

Whether you are having turmeric root, powder or supplements, I always recommend you go for organic, because of the potential for additives and treatments that kitchen spices sometimes go through. Keep it pure and organic.

Precautions

Contact me if you are interested to add Turmeric to your regimen. There are times when Turmeric shouldn’t be used, such as if you have gallstones or bile duct dysfunction or if you are on certain medications or treatments. Pregnant women shouldn’t use it without their doctors’ approval. Piperine, from fresh ground black pepper, will increase the absorbency of other substances in your stomach – so if you are on regular medications, you may experience a higher absorbency rate than intended for those drugs – please check with your doctor in relation to this.

Future Health

Many of my clients come to me with worries about things like cancer prevention and questions about how to protect their memory into the future, or how to deal with pain. Turmeric may offer a simple defense and is well worth looking into.

One of the things I really like about Turmeric is that it is very easy and low cost for people to incorporate it into their daily lives through diet. Just this one simple lifestyle change can potentially have profound affects.

If you have any questions or would like to find out more please get in touch.

6 11, 2017

Colds & Flu

2017-11-07T13:22:01+00:00 By |Ailments, Vitamins|

How to fight off colds and flu naturally

With the shorter days and colder temperatures I’m seeing many more people with colds, coughs and flus.

Analysis of current evidence has recently concluded that Echinacea is effective in reducing both the incidence and duration of the common cold. Echinacea was found to decrease the odds of a patient contracting a cold by 58% and to decrease the duration of a cold by 1.4 days. Also, in a human trial for the immune effect of Echinacea the results showed Echinacea to have a sustained level of immune cell activation. In my experience Echinacea is of most use as a long term remedy to build immunity and to prevent colds and during the winter months I recommend taking Echinacea (liquid form is best) daily to help ward off colds and flus. Echinacea is also a blood purifier and stimulates digestion.

Olive Leaf Extract is a powerful anti-viral and is of good use in fighting any condition where the immune system is compromised. It will also detox the body so take in conservative amounts as there can be detox side effects as the body cleans out if taken at too high a dose. Feel free to check with me before starting.

If you find yourself with a cold starting, treating it quickly will help to either stop it fully developing or will greatly reduce the duration and intensity of the cold.

At the very first onset I recommend you take a clove of garlic, chop it finely, and take it on a spoon with water and swallow (take after food). This can help to abort colds if done early enough. Another way to prepare this is to take 10 cloves of garlic and chop up finely. Add three table spoons of honey and store in a jar. Take a teaspoon as soon as you notice a sign of cold for flu. If you already have a cold take one teaspoon three teaspoon three times per day. This mixture should also be taken after food.

Secondly I recommend quite high doses of Vitamin C two times per day until symptoms pass – contact me to find out more, as this will depend on your age and constitution.

During a cold I recommend avoiding sugar and dairy because of their mucus forming properties.

Blackmores do a good product called PCIP which is effective against colds and this should be taken with Vitamin C. This is particularly useful in treating infection accompanied by mucus and fever.

Homeopathy is also a powerful tool against the common cold and flu. There is a particular homeopathic remedy I like to use as a cold and flu preventative (one dose is taken every two weeks) and can be used by all the family from toddlers to adults. There are also other homeopathics that can be used to help reduce a colds duration and intensity – let me know if you have any questions relation to these.

On this site, I aim is to provide well-researched information, in order to empower readers to make informed choices about their health and wellbeing. In both alternative and allopathic medicine new discoveries are being made and there are vast choices available to people, something to be mindful of. Nicholas Dale, Naturopath is not seeking to impose his views on readers, but rather encourage them to seek out any professional help they may need (in whatever form that may take) and discover what is best for them.

Information on this site should not be taken as medical guidance or advice. Readers should always consult personally with their healthcare provider. Information published on this site is not intended to act as a substitute for advice of medical professionals, and should not be taken as such.

13 10, 2017

Health Boost from Kitchen Herbs & Spices

2018-03-08T10:35:41+00:00 By |Ailments, Foods, Nutrition|

Incorporating kitchen herbs & spices into your cooking routine is a simple way to give your health a boost

Select herbs and spices, dried or fresh, for flavour and enjoy the health benefits that come with them.

Below are some examples and you may be surprised at the many diverse conditions for which they’ve proven useful.

BASIL

Basil is a herbal carminative, and can aid with relieving gas and soothing stomach upsets. Research has also suggested that basil helps combat aging to some degree too.

Basil is great with tomatoes and onion, mixed in salads, or in pesto sauce.

BLACK PEPPER

Black pepper is one of the oldest and commonly used of all the spices. It has a stimulating effect on the digestive organs and produces an increased flow of saliva and digestive juices. Black pepper can also help reduce indigestion and flatulence.

Black pepper can be added to most savoury foods to add an extra kick.

GARLIC

Garlic is a natural antiseptic and is a powerful natural remedy for colds and flus, especially when taken at the first sign of symptoms. It also has a reputation as a cancer fighter with numerous other health benefits. It can help lower cholesterol and blood pressure, assist with plaque, and can lower the risk of hardening of the arteries. Garlic is also effective against digestive problems and diarrhoea.

Garlic can be eaten raw or cooked and adds flavour to many different meals.

PARSLEY

Parsley is a natural diuretic-herb, which helps with our body’s plumbing by helping it to produce more urine – it also helps prevent such problems as kidney stones and bladder infections. Parsley can also help relieve bloating during menstruation.

Parsley is often used as a garnish, and also goes very well in salads or meals cooked with garlic.

TURMERIC

There are many clinical studies which indicate the curcumin in turmeric has anti-inflammatory effects, including a significant effect in relieving rheumatoid arthritis and carpal tunnel syndrome. Curcumin, which gives the yellow pigment, may also lower cholesterol. Turmeric is also packed with antioxidants, including vitamins A, C, and E, which have been shown to help prevent cataracts. It has also been suggested that the curcumin contained in turmeric provides powerful anti-cancer properties, especially for smokers and past smokers.

Turmeric is can be used in curries and other spicy foods.

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CAYENNE PEPPER

Cayenne pepper is a hot red powder made from tropical chili peppers. It contains alkaloid capsaicin, which can help relieve pain. Cayenne pepper helps boost appetite, improves digestion and relieves gas, nausea, and indigestion. It also thins phlegm and helps to ease its passage from the lungs, and in doing so helps to prevent and treat coughs, colds and bronchitis.

Cayenne pepper can be added to give a hot spicy boost to any dish.

SAGE

Sage contains both antiseptic and antibiotic oils, so it is helpful in fighting infections. It also can helps with symptoms of menopause, such as night sweats and hot flushes, because of its estrogenic action and because its tannins can dry up perspiration.

Sage can be cooked with all sorts of interesting dishes, but a personal favourite of mine is sage and onion stuffing with a roast chicken.

ROSEMARY

This is a great source of antioxidants and it also has antibacterial properties to help fight infection, as well as being a natural anti-inflammatory. It has also traditionally been used to help ease asthma. It may also help ease breast pain by acting as a natural drying agent to fluid filled cysts.

Rosemary is very nice with lamb, or mixed in with roasted vegetables and potatoes.

GINGER

Ginger is a wonderful digestive aid, which helps to stimulate saliva flow and digestive activity, helps settles the stomach and relieves vomiting and pain from gas and diarrhea. Ginger is also effective as an anti-nausea remedy. Ginger is also used as a pain reliever and it helps lower bad cholesterol.

Ginger is a very nice when mixed in vegetable juices, as well as being used in cooking in fish dishes and curries.

CINNAMON

Cinnamon contains a compound that kills a variety of illness causing bacteria, including the E.coli, Salmonella, and Staphylococcus aureas. Cinnamon can help lower blood pressure and regulate menstrual cycles. In addition, cinnamon has a tranquilizing effect that can help reduce anxiety and stress.

Cinnamon is a really useful kitchen spice as it can be used in both sweet and savoury dishes.

Adding a variety of herbs and spices to your food has many health benefits, and this is evident in countries where diets are rich in these things, such as Mediterranean and Asian countries.

As always, I’m very interested to see how you are getting on and if you have any questions let me know.

On this site, I aim is to provide well-researched information, in order to empower readers to make informed choices about their health and wellbeing. In both alternative and allopathic medicine new discoveries are being made and there are vast choices available to people, something to be mindful of. Nicholas Dale, Naturopath is not seeking to impose his views on readers, but rather encourage them to seek out any professional help they may need (in whatever form that may take) and discover what is best for them.

Information on this site should not be taken as medical guidance or advice. Readers should always consult personally with their healthcare provider. Information published on this site is not intended to act as a substitute for advice of medical professionals, and should not be taken as such.

12 10, 2017

The Hazards of Sugar

2017-10-18T11:00:21+00:00 By |Ailments, Cancer, Foods, Nutrition, Uncategorized|

Sugar is in fact essential to life, however sugar is a major contributing factor to much of today’s ill-health

Average dietary intake of sugar today is four times as much as it was 100 years ago, becoming a staple part of the Western diet.

If you walk into a supermarket today, most of the packaged and processed foods are packed with added-sugar in some form or other, even those that you find in healthfood sections. Added sugar is the problem, not sugar found in form of fructose in things like fresh fruit. The easiest and best way to get away from it is to cook from scratch, that way you know what is going into your food. Is it worth the trouble? I would say a resounding YES.

Health Hazards of Added Sugar

Added sugar creates inflammation in the body, raises blood acidity levels, causes excess mucus and is the fuel that cancer thrives on. Sugar converts to fat, contributes to blood sugar problems which in turn can contribute to diabetes. Heart health problems, high blood pressure, dementia and obesity are also linked with sugar. Each of these areas on their own could fill a book, as there is so much information about it.

The single most important piece of health advice I can pass on to my clients, is to avoid this kind of sugar altogether. This means as a habit don’t add sugar to your food or buy food that has sugar added to it. Of course, there are times where this isn’t realistic, but your daily habits are the thing I would like to emphasis and where you can make real gains. Also, there are alternatives, which I go over below.

A healthy diet should be very low in added sugar, low in non-vegetable carbohydrates and contain some protein.

Does the Body Need Sugar?

Sugar is broken down in the body to produce glucose. Glucose is used by every cell for energy, with the brain needing a large proportion and without which it could not function. This does not mean that lots of sugar equals a healthy brain – but the brain does need a steady supply. When the supply of sugar is not steady then there are clear side affects, such as hypo- or hyperglycemia (diabetes).

Your body controls sugar by secreting insulin, a hormone to keep sugar levels within a certain safe range.

Because sugar comes in many different forms and not just the crystalline granules we put in our tea or coffee, most average people get far too much and this glucose gets stored as fat.

Avoiding Added Sugar

Added sugar has no nutritional value whatsoever. In fact, added sugar leaches nutrients out of your body.

Unfortunately, when we label-read in a supermarket, there are so many names that sugar can come under, that’s it’s easy to miss. Here are just some:

Corn syrup or high-fructose corn syrup, Dextrose or crystal dextrose, Fructose, Maltose, Lactose, Sucrose, Glucose, Evaporated cane juice or fruit juice, Caramel, Carob syrup, Brown sugar, Raw sugar, Dextrin and maltodextrin, Rice syrup, Molasses, Evaporated corn sweetener, Confectioner’s powdered sugar, Agave nectar, Other fruit nectar (for example, pear nectar)

Processed foods often contain high levels of added sugar that has been separated from its original co-nutrients. This means that it is ingested in the body without the fibre, healthy fats or protein that naturally slow down the sugar absorption.

Foods to watch out for include things like sweetened yogurts, breakfast cereals, snack bars, sweet treats, juices, fizzy drinks – with high amounts of refined sugar and fructose.

Non-Vegetable Carbohydrates

Sugar comes in many forms. Sugar is in syrups, candy, cakes, soda, alcohol, canned fruit and vegetables, peanut butter and jam, pickles and relishes, mayonnaise, powdered milk, processed meat, bread and even cigarettes.

A double handful of dried pasta equals about three tablespoons of sugar. Potato, bread and rice also are very high in a form sugar, all of which your body has to process and which will end up being a form of glucose.

Giving your body high amounts of carbohydrates like rice, pasta, potatoes and bread, as well as other simpler forms of sugars, will contribute to weight gain and many more conditions, such as inflammatory conditions, skin problems, joint and muscle pain, insomnia, elevated cholesterol, increased mucus production, impaired immunity, mental fog, depression, lack of libido, and dizziness.

When blood sugar levels go up insulin is produced in the body which triggers fat to be stored on the body. It also creates free radical which act on the body by destroying cells and shortening their life span.

Natural Sugars

Fructose is the form of natural sugar found in small amounts in fruits and veg, which usually have a good balance of the different forms of sugar. If you are eating a balanced diet it’s not something to worry about because the body is geared up to metabolize these kinds of natural sugars with their co-factors that are found in the fruits and vegetables themselves. Including fresh vegetables and fruits in your diet is shown through research to help protect against disease and is a healthy option. Added sugar is the focus of concern, not natural sugars when eaten in their wholefood form.

One thing to note however, is that some natural products have very high amounts of fructose, such as honey and agave. In fact agave (which is often processed) contains more fructose than the dreaded High Fructose Corn Syrup. Evidence suggests that large amounts of fructose consumption is actually the most damaging form of sugar for your health. While honey is also a concentrated form of sugar, you can buy it in its natural form and if eaten in moderation does offer some health benefits.

Fat Free Doesn’t Mean Sugar Free

One of the troubles with low fat foods is that the way the taste is compensated for is often through added sugar.

Fat is not actually the problem. Healthy fats are essential to good health.

Sugar Alternatives

Of course we all like to have sweet treats and while alternatives.

I recommend avoiding processed sweeteners, such as aspartame.

The one sweetener I would opt for is the herb Stevia because it doesn’t increase blood sugar levels. You can use this in cooking or to add to your tea and coffee, meaning that you don’t have to sacrifice sweet treats.

Case Example

Here is an example of the above with a client of mine who visited me.

When I saw Sarah she was a 32 year-old sales rep working long hours. Her main complaints were that she was over weight, constantly tired yet could not sleep well at night and was also experiencing mood swings that included anxiety and depression. She also said that she felt she looked terrible and her skin and complexion was lacking tone, with an unhealthy complexion.

Sarah was working some 50-60 hours a week and was relying on several strong coffees every day and a couple of alcoholic drinks at night to get her through the day.

On top of all this, her performance at work was now under threat since her production was being affected by her condition and this was causing her to go into a diminishing spiral of low morale and further emotional strain.

Sarah’s diet was our first issue. Typically she was having a muffin (packed with sugar), orange juice and a coffee with one sugar for breakfast. Sometimes she would skip lunch – but if she did have lunch it would be a sandwich with salad and meat. Dinner was typically pasta and vegetarian sauce or grilled meat with potato and vegetables with a glass of wine.

Well this is a pretty typical diet for most you might think – and you would be right!

Sarah’s orange juice, muffin and coffee were causing a massive spike of insulin – she said it helped her “wake up” but this was causing an acceleration of the ageing process and causing adrenal exhaustion in her body. The bread she was having at lunch was competing for digestion with the meat in her sandwich and causing more weight gain and the pasta at night was dramatically causing further blood sugar spikes increasing weight gain.

There is another key thing wrong with Sarah’s diet ? virtually no protein.

I got Sarah to drop out the pasta, muffin, orange juice and bread as these were the main culprits in her fatigue, weight gain and other symptoms.

In its place she introduced an omelet for breakfast made with 1 whole egg and two egg whites. Lunch was chicken or turkey with salad dressed with olive oil and lemon juice. This was followed by a salad in the evening with grilled salmon or tuna. I told her that having a glass of wine was fine with her evening meal. This was a high protein, low carbohydrate diet.

In addition to this, minerals in specific forms and amounts were introduced. She also started on a homeopathic formula to help with stress and anxiety, a multivitamin mineral supplement to give her B vitamins and antioxidant and trace minerals for energy.

Two weeks later Sarah returned looking quite different; happy and bright. She was sleeping well and energy was way up. Sagging in her face and eyes was visibly reduced and her face looked toned and healthy. She said she was feeling bright mentally and her anxiety had gone.

On this site, I aim is to provide well-researched information, in order to empower readers to make informed choices about their health and wellbeing. In both alternative and allopathic medicine new discoveries are being made and there are vast choices available to people, something to be mindful of. Nicholas Dale, Naturopath is not seeking to impose his views on readers, but rather encourage them to seek out any professional help they may need (in whatever form that may take) and discover what is best for them.

Information on this site should not be taken as medical guidance or advice. Readers should always consult personally with their healthcare provider. Information published on this site is not intended to act as a substitute for advice of medical professionals, and should not be taken as such.

 

5 10, 2017

Alternative Fibromyalgia Treatment Options

2017-10-18T11:05:08+00:00 By |Ailments, Nutrition, Vitamins|

Fibromyalgia is a common illness – the key to treatment is identifying the underlying cause

alternative fibromyalgia treatmentPeople with it can be wracked with debilitating musculoskeletal pain, tenderness and profound fatigue all over their body for months at a time. The fatigue might feel like exhaustion, a flu-like illness or tiredness, and the pain can feeling like a dull ache, stiffness or burning sensation.

In severe cases, some people can’t get out of bed because of the pain and may have to give up work, while others have a greatly diminished quality of life. In mild to moderate cases people can often lead a normal life, while having to deal with and get through the pain and tiredness. Diagnosis is often tricky, but the main thing in my view is that if a person has any of these symptoms then something should be done to correct it.

CONVENTIONAL FIBROMYALGIA TREATMENT

Pain relief medications are not addressing the cause of the problem, and nor are they often particularly effective. What’s more, long term use can cause problems and there are side effects which are listed on the packet.

WHAT HELPS FIBROMYALGIA NATURALLY?

Identifying underlying causes, such as hormonal imbalances, that include the endocrine system, a rundown nervous system, sleep problems, emotional and stress triggers, is always an important step in the treatment of Fibromyalgia. From there a treatment program to help correct these causes is tailored to each individual’s specific needs, which usually includes a combination of one or more of the below treatment options.

ALTERNATIVE FIBROMYALGIA TREATMENT OPTIONS

  • Nutritional Therapy
    Correcting nutritional deficiencies and imbalances. There are specific nutrients, such as Magnesium and Vitamin D3 (which need to be taken in balance with other nutrients) that are often linked with Fibromyalgia. Turmeric is also an excellent natural anti-inflammatory that can help with pain and discomfort.
  • Diet
    Establishing any food intolerances and giving advice on the best foods to eat to help with fibromyalgia is a key step. For example, avoiding pro-inflammatory foods, such as sugars is very important. There is a typical diet I recommend to people with fibromyalgia, but this is always tailored with some basic testing, depending on the individual.
  • Homeopathics
    Homeopathic medicine is beneficial as it is designed to treat the whole person and help return balance and equilibrium to the body. Specific homeopathic medicines are ideally tailored to each individual’s requirements.
  • Bowen Therapy
    This technique is a hands on manipulative therapy that helps in the reduction of pain and tension in muscles and joints. It is a gentle form of treatment that can have rapid and positive effects.
  • Essential Oils
    There are specific oils that can be used to help alleviate pain (such as lavender and chamomile), and for stress relief (such as frankincense and clary sage) which are best diluted in a carrier oil and then put into the bath, or used as a body oil.

If you have any questions about Fibromyalgia please let me know.

On this site, I aim is to provide well-researched information, in order to empower readers to make informed choices about their health and wellbeing. In both alternative and allopathic medicine new discoveries are being made and there are vast choices available to people, something to be mindful of. Nicholas Dale, Naturopath is not seeking to impose his views on readers, but rather encourage them to seek out any professional help they may need (in whatever form that may take) and discover what is best for them.

Information on this site should not be taken as medical guidance or advice. Readers should always consult personally with their healthcare provider. Information published on this site is not intended to act as a substitute for advice of medical professionals, and should not be taken as such.

26 09, 2017

Repercussions of Adrenal Fatigue

2017-10-18T11:06:45+00:00 By |Ailments, Uncategorized|

Impacts of adrenal fatigue are far reaching and can affect both how we function physically and how we feel emotionally

Identifying and correcting adrenal fatigue prior to it causing broad negative affects in the body is strongly advisable and quite simple to do.

Examples of how adrenal fatigue can affect us are:

  • Contributing to blood sugar swings
    This in itself can cause sleep problems, anxiety, tiredness, and more
  • Disrupt hormonal levels
    For example excess adrenal cortisone will interrupt and reduce progesterone function, in turn affecting hormonal balance, and such things as PCOS and infertility can result.
  • Can open the door to anxiety, depression and irritability
  • Fatigue (both physical and mental) 
    Fatigue is a very common side effect to adrenals being rundown.
  • Lowered immune function
    Excess cortisol, the hormone produced by the adrenals during stress, has been shown to affect lymphocyte numbers – thus affecting the immune system. This in turn can allow things like Candida to flourish, as well as problems with colds and flus, cold sores, etc
  • Other association symptoms can include
    Low body temperature, hair loss, excessive hunger/weight gain, heart palpitations, sugar cravings, low libido, bone loss, inflammation, allergies, and more

There can be other causes of the symptoms listed above. Call me to discuss any concerns that you have so that the right areas can be addressed.

On this site, I aim is to provide well-researched information, in order to empower readers to make informed choices about their health and wellbeing. In both alternative and allopathic medicine new discoveries are being made and there are vast choices available to people, something to be mindful of. Nicholas Dale, Naturopath is not seeking to impose his views on readers, but rather encourage them to seek out any professional help they may need (in whatever form that may take) and discover what is best for them.

Information on this site should not be taken as medical guidance or advice. Readers should always consult personally with their healthcare provider. Information published on this site is not intended to act as a substitute for advice of medical professionals, and should not be taken as such.

20 07, 2017

Vitamin D May Reduce Breast Cancer Risk by 75-80%

2017-10-18T11:07:42+00:00 By |Ailments, Cancer, Vitamins|

Breast Cancer & Preventative Steps

I only wrote about Vitamin D a few weeks ago. But, because breast cancer affects approximately one in eight women, I wanted to write some more.

I recently read an article where breast cancer was referred to as a “Vitamin D deficiency syndrome.”

Breastcancer.org states on its website: “Research suggests that women with low levels of vitamin D have a higher risk of breast cancer. Vitamin D may play a role in controlling normal breast cell growth and may be able to stop breast cancer cells from growing.”

An open letter to the New York Times from Cedric F. Garland, Dr. P.H., F.A.C.E. (Professor, Department of Family and Preventive Medicine, University of California San Diego, Participating Member, Moores UCSD Cancer Center, La Jolla, California) stated:
 
“It is not widely realized that most breast cancer is preventable. While the scientific literature reveals many strategies for prevention of breast cancer, the simplest is elimination of the vitamin D deficiency. This is the main known cause of breast cancer. Raising the serum 25-hydroxyvitamin D level to 40-60 ng/ml could prevent 75-80% of breast cancer incidence (and deaths, of course).”

I recommend getting your Vitamin D levels checked annually and making sure they are in a good healthy range. Keeping your blood serum levels in a good range is a great way to help protect your health into the future, and is such a simple thing to do. Contact me to find out how to take Vitamin D so that it is in balance with other key nutrients.

WHAT DOES THE RESEARCH SAY?

Visit grassrootshealth.net/project/breast-cancer-prevention to see research and statistics in an easy-to-read format. Below are a couple of examples:

  • “Vitamin D increases breast cancer patient survival: Those with breast cancer who have high levels of vitamin D in their blood are two times as likely to survive the disease as women with low levels, according to a report from the University of California, San Diego School of Medicine researchers in the March issue of Anticancer Research.”
  • “77% reduction in all non-skin cancer incidence: A 2007 randomized clinical trial at Creighton University led by Joan Lappe, PhD, RN, FAAN, found that a dose of 1100 IU/day of vitamin D along with 1400-1500 mg/day of calcium helped women aged 55 and older raise their average serum vitamin D level to 38 ng/ml (from a baseline of 29 ng/ml) and prevent approximately 4 out of 5, or 80%, of all invasive cancers, including breast cancer.”

Getting statistics like this can make us all feel a bit more comfortable that there are things we can do to help us control our health. You are always welcome to write to me with any questions or for any assistance you may need.

On this site, I aim is to provide well-researched information, in order to empower readers to make informed choices about their health and wellbeing. In both alternative and allopathic medicine new discoveries are being made and there are vast choices available to people, something to be mindful of. Nicholas Dale, Naturopath is not seeking to impose his views on readers, but rather encourage them to seek out any professional help they may need (in whatever form that may take) and discover what is best for them.

Information on this site should not be taken as medical guidance or advice. Readers should always consult personally with their healthcare provider. Information published on this site is not intended to act as a substitute for advice of medical professionals, and should not be taken as such.

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