Vanilla Vegan shake
½ small banana
25g almonds or cashew nuts
2/3 cup (180ml) soya milk or a plant-based milk of choice
1 teaspoon vanilla extract
2tbsp avocado
Blend until smooth (using hand-whisk/blender)
​
Milkshake
½ pint (200ml) fortified milk
2 scoops (2oz/ 60g) ice cream
2 heaped tbsp. milkshake powder of choice
Blend until smooth (using hand-whisk/ blender/ fork)
You can also add full-fat yogurt, honey, peanut butter.

Fruit Smoothie
1 ripe banana, handful of frozen berries or blueberries
1 scoop of ice cream or 3tbsp Greek yogurt or dairy free alternative
1 teaspoon of sugar or honey
200ml fortified milk/ tinned coconut milk/ soya milk. Blend until smooth (using hand-whisk/blender)

Energy Smoothies

4 tbsp of rolled oats
1/2 pint cloudy apple juice
1/4 banana
Handful of sunflower seeds
Small floret of broccolli
Blend until smooth. Consistency can be quite thick so vary ingredients to suit your needs.

1/2 pint almond milk
1/2 avocado
Handful of Blueberries
3 tbsp plain greek yoghurt
1 carrot
Blend until smooth.  Add other ingredients and experiment.

​Smoothies are not meal replacements and whole food meals should also be eaten.
Small portions and soft foods may be easier to chew, swallow and manage without feelng overwhelmed.

The link below leads to drinks which can be available on prescription.  There are other varieties but always check their nutritional value.
​

No one case is the same and individual circumstances need to be considered when looking at advice.
Victoria has first hand exeperience of spinal fracture recovery and gives an honest and open description and some practical advice.

The TLSO back brace is part of this journey and an essential part of recovery.  Accepting and wearing it is a huge leap and it can add to discomfort already experienced.  However it offers support whilst the spine is healing.

This Podcast will offer guidance and reassurance.
Click the button below to hear about what to expect and what you can do to help yourself.

Have you considered what is in fizzy water ?
Is it really OK?
This article examines the facts; how it is made, what's in it, and what does it do to our bodies.

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Are you wondering about the signs of diabetes ? Is the information on the internet confusing.  I'm not surprised as there is so much out there, it can be overwhelmng.  Blood sugar management is vital to vibrant health and energy and the article below explains why and how we can manage our blood sugars more effectively.
Also if we manage our carbohydrates we can shift stubborn weight.  It is important to clarify what carbohydrates are and what their role is with our blood sugars.
​

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​Gallstones: Diet and Supplements

What is the gallbladder?
The gallbladder is a small pear-shaped organ that sits next to the liver.  It’s main function is to store and concentrate the bile that is produced in the liver.  When fat is consumed in the diet the gallbladder contracts to release bile back into the digestive tract for fat digestion.

What are gallstones?
Gallstones are accumulations of crystals that join together to form stones.  The stones can be composed of cholesterol (the most common), calcium salts, bilirubin or other bile pigments.  They can vary in size from very small (grains of sand or gravel) to as large as a golf ball.  A person can have gallstones and never know they are there.  Other people develop symptoms known as biliary colic or cholecystitis (inflammation of the gallbladder).
Gallstones are more common in women, people who are overweight, over 40 years of age, during pregnancy, after sudden weight loss or in people who consume a high-fat, high-sugar, low-fiber diet.

What are the symptoms of biliary colic or cholecystitis?
The symptoms of gallstone attacks vary but typically include some or all of the following:

• Abdominal pain (often right sided)
• Back pain or shoulder pain (often right sided)
• Nausea and vomiting
• Pain that begins after consuming a fatty meal
• Pain that gets steadily worse
• Pain lasting from 30 minutes to several hours
• No symptoms between attacks
• Fever (can indicate serious blockage – see a doctor immediately)

The best way to determine if you do have gallstones is with an abdominal ultrasound.

What is the recommended diet for people with gallstones?
Certain foods are better tolerated by people with gallstones.  In general a low-fat, high vegetable and fruit diet is the best for managing symptoms of gallstones.  A vegetarian diet is associated with a low incidence of gallstones but needs to be managed carefully if digestive issues are also present
.
Foods that are recommended for people with gallstones:

• Beets (very good for supporting the liver and gallbladder)
• Cucumber
• Green beans
• Sweet potatoes
• Avocado
• Artichoke
• Tomatoes and tomato sauce
• Okra
• Cold water fish (salmon, trout, herring, mackerel) and fish oils
• Grapes and organic grape juice
• Apples and organic apple juice
• Apricots
• Blue and blackberries
• Currants
• Figs
• Guava
• Lemons
• Pears
• Papaya
• Prunes
• Coconut
• Flax seed oil
• Vinegar
• Vegetable juices
• Garlic
• Ginger
• Turmeric
• Onions (may aggravate sensitive individuals)
• WATER – incredibly important.  Drink 2 litres per day.
• Peppermint tea
• Herbal teas

Foods that should be avoided:

• Deep fried foods
• Eggs (cause symptoms in up to 95% of patients)
• Pork
• Turkey
• Chicken
• Beef, fatty cuts
• Nuts
• Legumes
• Full Fat Dairy (milk, butter, cheese, cream, ice cream) Quark is 0 fat, plus low fat options are fine occasionally.
• Gluten grains (wheat, barley, spelt, rye, kamut)
• Corn
• Coffee (can decrease the risk of developing gallstones, but can aggravate existing gallstones)
• Black tea
• Oranges, grapefruit
• Margarine
• Chocolate
• Alcohol
• Cabbage
• Cauliflower
• Carbonated beverages
• Food allergens

In addition to avoiding these foods you should also avoid large meals, especially late in the evening.  Eat several smaller meals throughout the day and focus on consuming greater amounts of fruit and vegetables.  Once you are symptom free and ready to re-introduce dairy and meat products, select low fat options.
While weight loss is often desirable for people with gallstones it is important not to lose weight too quickly – this can lead to a gallbladder crisis.  Instead focus on slow, steady weight loss and regular aerobic exercise (which also supports gallbladder health).

Are there naturopathic treatments for gallstones?
Yes.  In addition to a healthy diet there are several supplements that can support the function of the gallbladder and decrease symptoms of gallstones.
​
Omega 3 fish oils – Fish oils reduce the formation of gallstones by enhancing bile flow and blocking cholesterol formation in the bile.  A combined EPA-DHA fish oil supplement should be taken by anyone with gallstones, or risk factors for the development of gallstones.
Increase dietary fiber – Diets high in water-soluble fiber (from fruits, vegetables, oat bran and guar gum) decrease cholesterol levels – a primary goal of gallstone treatment.  A good source of fiber is to mix 1 tablespoon of ground flaxseed into one serving (8oz or ½ cup) of organic applesauce and consume daily.
Vitamin C – Low levels are associated with the development of gallstones.
Lecithin – a phospholipid that reduces the saturation of cholesterol in bile that leads to stone formation.  Oral supplementation results in higher concentrations of lecithin in the bile.  This results in improved bile flow.
Enteric-coated peppermint oil – peppermint has been shown to have ‘anti-lithic’ activities.  It may be able to breakup small stones, but is unlikely to dissolve large stones.  Peppermint also has anti-spasmodic effects and can help manage the pain of gallstone attacks.  Non-enteric-coated forms can cause heartburn and should be avoided.
Other botanicals with liver and gallbladder specific actions can be used in some individuals.  These include dandelion root, milk thistle, artichoke, curcumin, celandine, wild yam, blackroot, boldo, and others.
Another popular natural remedy for gallstones is the “Olive Oil Flush”.  Stories abound of individuals passing large gallstones after following this protocol.  Studies examining these ‘stones’ have demonstrated them to be saponified olive oil and not gallstones.  Olive oil flushes are NOT recommended for individuals with gallstones.

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WHAT DO YOU SEE? A wonky fence doesnt mean it is broken, it is just different.
​​Attention deficit hyperactivity disorder (ADHD) is now a widely discussed subject. There is debate as to whether some associated behaviours are not ADHD connected but rather linked to other factors such as environment, lifestyle, mental health history, head trauma, and diet. Also, as these can also be associated with ADHD it can be difficult to separate them.  
As diagnosis lines can be blurred, diagnosis can take time. Adult ADHD can take many years or come in later life as an accidental finding. There is an increasing population of individuals who have discovered that they do in fact have ADHD and this can be received with a huge sense of relief as they find explanations for stages in their lives that they may not have previously understood.
Some individuals are resistant to taking medications for various reasons including potential side effects. When this is the case, it is important that other alternatives are considered. Factors such as diet should be investigated - however, before I discuss the dietary implications connected with ADHD, here is a little bit about this neurodivergent condition.  

What is ADHD?Neurodivergence is a relatively modern description of the natural variants in human brain function. ADHD can present as:

• Inability to focus on a subject/project or something that is boring or uninteresting to the individual.  
• Hyperfocus: Individuals have difficulty breaking away from something, such as a project that may be all-consuming and absorbing. Screen time can cause hyperfocus and, therefore, exacerbate ADHD symptoms. This includes extended TV time, video games, and excessive use of social media. However, this is not an official symptom; it is anecdotal.

The brain's frontal lobe controls our sense of reward, and this area of the brain creates hyperfocus as the reward sensation is triggered.  This sensation releases feel-good hormones and the need to stay stimulated to keep the feel-good factor associated with the reward (project). For example, gaming leads to stimulation and reward, often on a repeated loop/regular basis/instant gratification. Therefore, managing hyperfocus traits can help reduce the reward sensation trigger and ADHD-related hyperfocus.  
Working memory is the ability to turn information into action such as remembering instructions and an ability to finish a task. ADHD individuals can be forgetful, disorganised, have difficulty finishing a task and therefore their working memory may not be efficient.

Scientists believe that ADHD individuals store information in a disorganised manner which makes recall of information more difficult and distractions going alongside this will contribute to poor recall and disorganisation.
The frontal lobe is also responsible for executive function (EF). EFs are skills that help you get things done such as managing time, paying attention, formal planning and organising, remembering detail and multitasking. Being able to manage impulses and act appropriately leads to better EF control.

Executive function starts to develop at birth and the development increases through the ages of three to five and continues into teenage years. Where trauma, substance abuse, head injury, poor diet, malnutrition, and other factors are considered, executive function can become executive dysfunction - for example, a trait is difficulty planning, organising, strategising, time management, and following stepped tasks which could be cooking for example.

High IQ does not correlate with executive dysfunction as it is the brain's ability to coordinate and carry out tasks rather than an IQ that is an indicator of ADHD.

Executive dysfunction causes (ED) can include ADHD, depression, autistic spectrum conditions, OCD, substance abuse, head injury, multiple sclerosis, stroke, brain tumour, dementia and genetic factors.
Calculative flexibility (CF) is the ability to adjust behaviour to the circumstances at hand. Where an individual has difficulty adapting to stress, change, difficult or unhappy events, they may have poor CF and/or attempts to be CF are sabotaged by the ADHD traits mentioned above. Also, there may be a tendency to behave or react inappropriately to situations due to poor CF.

Research in 2020 demonstrated that ADHD symptoms and sleep disturbances have common neural matches. Indicators in the frontal striatal circuitry of the brain are related to ADHD and sleep disturbance. Sleep disturbance can represent as insomnia, wakefulness during sleep time and restless sleep. There are small study populations of between 25 and 50 individuals which are claiming that head trauma can be associated with ADHD. This does make sense as if there is frontal lobe trauma, ED and CF could be affected.

Approaches for ADHD supportThere are many medications which can be used to help reduce the symptoms and patterns of ADHD. As mentioned earlier if individuals are resistant to medicating it is suggested that a holistic approach is taken.
Limiting screen time and social media helps reduce overstimulation and can therefore contribute towards calm and reflective behaviour. Also, hyperfocusing can be reduced so individuals learn to be more mindful and present in the moment and learn to delay gratification and improve CF.
Keeping routines and managing projects with lists or instructions; even with cooking, housework and planning travel should have its own set of boundaries and directions. The reward still comes but with less hyperfocusing and confusion.

Avoiding quick-hit sugars such as sweets, cakes, biscuits, high-sugar drinks and alcohol helps keep blood sugars level. Spikes in blood sugars can exaggerate and heighten ADHD-associated behaviours. This has been seen in children with ADHD. In children where sugars have been significantly reduced it has been noted that fidgeting, poor concentration, full communication and poor sleep have, for some, significantly reduced or even disappeared. It goes without saying that if the same approach was taken with adults, they may see significant improvements.
Introducing plenty of green vegetables and root vegetables, keeping tropical fruit low, and using whole grains including whole grain pasta and bread introduces a wide range of vitamins and minerals and slow-release carbohydrates giving longevity to the energy provided rather than quick-hit spikes.

There has been considerable research on essential fatty acids and how they affect behaviour. Although there is limited research on their connection to ADHD specifically, their role in brain function and hormonal development is significant enough to associate their potential effectiveness with helping individuals with ADHD.
It is important that an individual seeks professional advice with regard to their diet and supplementations, so they are able to gain specific guidance relevant to their personal circumstances. This will reduce the likelihood of malnourishment, inappropriate supplementations which could exaggerate symptoms, and financial implications with incorrect supplementation. They will be supported during changes so the individual can keep focused and directed on the changes to help alleviate and support their lifestyle. 

#adhd #bloatng #ibs #ocd #autism #mental #health #menopause #vitamindeficiency #weightlossinjections #nutritionist #allergy #testing #intolerance #diabetes #bloodtesting #phlebotomist #faversham #canterbury #kent #dover #folkestone #hernebay #whitstable #hythe #herbalist #privateclinic #B12 #omeprazole #acidreflux #TFT #T3deficiency #hormonetesting 

A short cut for weight loss has been gradually growing at an unprecedented speed.  Injections appear to be a quick fix for individuals desperate to lose weight and despite the expense they are signing up, some without checking the pitfalls or side effects. The article below (hit the button) explains the pros and cons of weight loss injections.
Ozempic is one such injection.
Are we being cautious enough? Are we aware of the dangers or blindly administering a drug we know very little about?

Click the button to find out more.

An appointment with a Nutritionist could not only save you hundreds of pounds, but educate and provide long term results, rather than short term weight loss.
​

It's not a race! If you are used to eating on the hoof, bolting down food between school runs and excercise classes, rushing lunch breaks, eating in the car etc, you are not eating consciously.
Or Mindfully.............

Why is this style of eating not good for us?

• ​Don't race ahead with eating as your 'satisfied and stop' signals wont be able to activate in time.  This can mean you could over-eat and also suddenly feel very full.

The 20 minute window of opportunity is 'digestion gold.'  Hormonal responses can have time to send signals to our brain and digestive system that we have eaten enough.



Stop eating when you feel satisfied, not full.  This mans you have not overeaten and you are mindfully taking note of how you feel during meals.

Eating food triggers a chain reaction of events. Even a strong smell of food can act as a trigger in some cases.

SEE, SMELL, THINK ABOUT FOOD - Triggers saliva production in the mouth. There are enzymes in saliva which help to break food down and moisten it.

STOMACH IS TRIGGERED TO SECRETE MORE ACID.
SMALL INTESTINE PREPARES FOR 'PERISTALSIS' (THE JOURNEY OF THE FOOD).

• When rushing food we are not allowing our GI tract to prepare.
• Slow Eaters consume, on average, 2 ounces of food a minute.
• Fast Eaters consume, on average, 3.1 ounces per minute, taking larger bites and chewing less.

This demonstrates that Fast Eaters are actually projecting lumps of food into their stomachs, creating difficulty for your stomach to turn food into liquid chyme.  This potentially can lead to digestive issues such as acid reflux, poor gut health, bloating and gas.

Interestingly, you can reduce your calories, per meal by up 70, if you eat slowly.  That all adds up over a day, weeks, months.

Sipping water whilst eating is also a proven means of improving satiety thus reducing calorie intake.

Reference: University of Rhode Island.

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There are several types of allergy tests, and it is important to understand their effectiveness and diagnostic level before investing in one. 

Skin patch testing 
Where contact dermatitis is involved patch testing is used to discover substances which may be causing symptoms. Diluted allergens are applied to the skin (generally on the back) then results are read. Reactions can be inflamed areas, blisters, or red areas. A neutral control area will be ‘patched’ as well. 

Skin prick testing 
This has been available for many years and is the oldest and most reliable form of allergy testing. This test involves pricking or puncturing the skin and adding a droplet of the allergen to the area. Usually, pet dander, moulds, pollens, and various foods are tested. After 15 minutes have elapsed, the skin is examined to see if there are any reactive areas around the puncture sites such as itchy bumps, spots, and raised rash areas. There will have been a positive control pricked area using histamine, which would show a reactive area response and the other puncture areas are compared to this. 
The negative or neutral control area will be a pricked site with saline or salt water added. 
If a skin prick test is negative for the allergens introduced but the individual has shown allergies, then another test known as an intradermal skin test may be carried out. 
The above forms of testing are accurate but restricted as only a certain number of allergens are tested and there has to be an initial ‘decision’ on what to test. If that decision is ‘barking up the wrong tree’ then it can be fruitless.
Intradermal skin testingThis is a method of injecting a diluted allergen just under the top layer of the skin using a fine needle. This test can sometimes have a positive diagnosis over and above the prick test. Intradermal skin tests however are known to give false positive results so it should not be used when investigating food allergies. 

Blood testing
This is another method of investigating food allergies. The ELISA or ‘enzyme linked immuno absorbant assays’. 

The ELISA test involves binding allergic antibodies in a blood sample to an allergen.  A developer substance is added and a colour change is measured and this result is translated into the level of allergic antibody present in the blood sample.  Reports are very easy to understand and most laboratories send the result accompanied by a GP report (always double check this is the case). A blood sample is taken either through venepuncture or finger prick testing. Venepuncture is the better process as a larger sample of blood is taken for testing.
Home finger prick testing does however suit children where venepuncture has to be carried out by a Paediatric Phlebotomist for those under 16, and waiting times for this can be long.

Hair analysis 
Each hair on our heads remains for between two to six years before falling out. The hair follicle is fed by minute blood vessels and whilst in situ the hair absorbs various chemicals and toxins. Hair analysis is a technique which looks closely at the hair under a microscope. Unfortunately, tests vary from laboratory to laboratory, and it is believed that hair analysis should be used in conjunction with other tests not on its own.  
 
Hair analysis can show drug use such as opioids and better means cannabis and cocaine. The contamination of the drugs can linger for up to three months on each hair. 

It is always wise to double-check the effectiveness of any testing before you decide which test.
Cheap does not mean viability or diagnostic clarity.

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Are you stressing yourself and in turn your body. This is a very common scenario and lead to very serious consequences.

Emotional stress and its effects on the liver: 

• mood swings 
• hyperactivity
• loss of memory 
• poor sleep 
• personality changes 
• depression
• anxiety 

The above list is just some of the mental health and personality types which can affect the liver and lead to weight gain, diabetes, gallbladder issues, heart disease, and more. Our emotional environment can have a huge detrimental effect on our metabolism. 

#allergy #testing #intolerance #kent #faversham #folkestone #new romney #marsh #herbalist #phlebotomy #blood #testing #diabetes  #b12 #menopause #liver #botox #IPA #massage #herne #bay #dover #IBS #Bloating

This article looks at what these symptoms are and how we can reduce our toxicity, improve our mental health and overall wellbeing with subtle and simple dietary changes.

There are certain symptoms which can give us clues as to whether we need to make changes to both our lifestyle and behaviours such as:



​

• constipation 
• rashes
• mood swings
• mental health issues
• low energy 
• headache
• muscular pain 
• weight gain 
• difficulty sleeping
• poor motivation

One of the major organs which is a key player in filtering through our toxic load is the liver. The liver can become overburdened with excess toxins leading to poor metabolism, mental health difficulties and weight gain. 

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