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There has been an upsurge of fasting and ketosis based diets.  This is an extreme eating regimen which requires a huge amount of committment.  
Is it safe though ? Ketosis could cause long damage to the skeletan, mental health, liver and cholesterol. 
Click on the button below to read my article on Ketosis to find out more.

Fish
Meats
Eggs
Asparagus
Artichokes
Avocados
Cayenne
Currants
Kelp
Lima Beans
Peas
Molasses
Mushrooms
Nuts
Parsley
Pumpkins

Are just some of the foods that this Vitamin can be found.  A varied diet can ensure that the B complex of vitamins is covered in your diet.​

​It has become more and more popular to avoid meat/animal products, but some people are cutting it out without researching sufficiently to protect their health. It may seem healthy, but it could be a wolf in sheep’s clothing.  

Here are some facts you may not know:

​

1. The variety of vegetarians has grown, particularly over the last 20 years:

• vegan – no animal products at all, not even honey
• pescatarian – vegetables, fruit and fish
• ovo vegetarian – vegetables, fruit and eggs
• lacto ovo vegetarian – vegetables, fruit, dairy and eggs
• lacto vegetarian – vegetables, fruit and dairy, no eggs
• flexitarian – meat consumption is low

2. What are the benefits?

• high folic acid
• high fibre
• usually, increased vitamin C and E
• increased magnesium and potassium
• potential to reduce the risk of cardiovascular disease, type II diabetes and obesity as refined foods and foods high in saturated fats tend to be reduced
• some evidence suggests that eating an animal product free diet reduces the likelihood of some cancers – these include prostate, stomach, lung and pancreatic

More research is required to confirm the above, however there are small studies which do corroborate this. It is worth considering that by cutting out the packaged meats and dairy products, saturated fats, refined sugars and additives are reduced, so a reduction in risk factors should follow.

3. Risk of osteoporosis and calcium deficiency  
Diets low in dairy can lead to low calcium levels as well as other bone building minerals. If individuals do not research and replace this food group they could develop osteopenia or osteoporosis leading to an increased risk of fractures. Menopause, eating disorders and use of some medications such as steroids can weaken bone health, so being mindful of a bone healthy diet is essential.

4. Iron deficiency  
There is a risk of anaemia if meat is excluded and poor vegetarian nutrition is eaten.  Grains and dark green vegetables can supplement iron and vitamin C, so vegetarians need to be prepared to eat fresh and whole foods. Fussy eaters may struggle! ‘Animal’ sourced iron is more easily absorbed than plant sourced iron, so plenty of vegetables are essential.

5. Fatty acids
Fish and eggs provide a wonderful source of omega 3, which is important for mental health, hormone levels, cardiovascular health and visual health. Many vegetarians find it difficult to replace eggs and fish, or simply do not realise they need too. There are health supplements, plus nuts, seeds, various algaes, and whole grains to help boost levels in vegetarian diets.

Supplementation may be required to increase the concentration of plant-based fatty acids. DHA needs to be converted to EPA so a balanced supplement is essential. Again fussy eaters can struggle if they are not prepared to introduce nuts, seeds, avocado and whole grains into their diets.

6. Vitamin B12
B12 deficiency can lead to severe symptoms which can be mis-interpreted as they are like so many other disorders. Symptoms can present as loose bowels, itchy skin, extreme fatigue, brain fog, macrocytic anaemia and mental health issues. Obtaining a B12 blood test is a route to ascertain if this deficiency exists. For vegetarian children, their growth can be inhibited through B12 deficiency, so it is vital that parents are well versed in where this essential vitamin can be sourced.

Generally, vegans are low in B12 whereas lacto ovo vegetarians are higher.  

Conclusion
If you choose to move to a vegetarian eating lifestyle ensure you are confident in the choices you need to make. Consult a nutritionist to gain education and guidance in order to avoid the pitfalls and make the most of this healthy eating choice.  Avoid repetitive eating and free from brands as a varied and fresh diet will provide better nutrition.

​

BLOATED?  What could be to blame?
I see lots of patients complaining of stomach-ache, bloating, feeling tired, and some have bowel problems ranging from constipation to severe diarrhoea.  If we look at our heritage, our food's evolution has raced ahead of our own development, and this has affected our ability to digest our food.  Also, wider imports of tropical fruit and vegetables from far flung continents means we are at times eating foods outside our own culture all year round, so our fructose intake can rise exponentially.

Some diet regimens recommend eating larger volumes of fruit, leading to an increase in fructose and the above symptoms.  A trend for juicing and smoothies has also affected individuals trying to lead a healthier food lifestyle but triggering a host of symptoms because of the trends requirement for increased fructose.

Vegans and vegetarians will come to me complaining of bloating, and the large quantity of fruits they are eating can be the cause.  Also, some gym and lifestyle choices lead to juicing and smoothies as a quick go too food, but again this can lead to incredible discomfort.

An example of this is mango, a wonderful juicy fruit which can be used raw or cooked, and also dried.  It has gradually become more and more widely used and is seen on many menus now.  The problem is it is high in fructose, and some individuals have difficulty digesting this type of sugar. 

We are naturally designed to better digest glucose.  Our bodies do not have the dedicated means of absorption for fructose that glucose has, so this digestive difficulty means some fructose remains undigested in the large intestine, causing bacterial fermentation.  This fermentation leads to the production of gas (hydrogen, CO2 and methane as well as short chain fatty acids), bloating and for some people diarrhoea.  Osmotic diarrhoea can occur also due to the increased colonic sugar load.

Professor Whorwell from the University of Manchester says 'our bodies are not terribly good at digesting fructose, especially in the quantities we eat these days, with year-round access as well'.
Fructose malabsorption can go hand in hand with IBS, Crohn's disease and IBD (inflammatory Bowel Disease), and 'approximately 1/3rd of IBS sufferers will have fructose intolerance' (quoted Julie Thompson, Specialist Gastroenterology Dietician.)

Fructose connected to depression and low mood

Fructose malabsorption can also be linked too depression or low mood, as fructose has been associated with blocking the production of serotonin!  It's interesting to note that children's behaviour has been affected by fructose intake.   Fructose is used to sweeten many foods, and marketing and manufacture has made these very appealing and available to children, and behaviour changes have matched this increase.
Some fruit and vegetables are better tolerated than others, so random exclusion is not a good idea.  Exclusion should be properly managed to prevent further mal-absorption and mal-nutrition.

Glucose has been known to counteract the effects of fructose; however it must not be used as a preventative as glucose will have an effect on the metabolism and therefore could lead to the development of other disorders.
The FODMAP regimen has become a popular route to attempt to resolve fructose malabsorption symptoms.  This diet must be managed by a health professional and should only be followed for a period of up to 8 weeks.  It involves limited eating, through the exclusion of foods high in fructose, so long-term use could lead to malnutrition.

Here is a small sample of foods which are high in Fructose:
 
Apple
Pear
Red Pepper
Date
Fig Raisin
Apple Jam
Honey
Orange Marmalade
Berry Jams
Tinned Cranberries but not fresh
 
Sweeteners
Certain sweeteners can increase or decrease fructose intolerance and where these are often added to many foods, it is worth double-checking packages.
 
Not known to have an effect:
Stevia
Aspartame
Acesulfame K
Cyclamate
 
Sorbitol – Fructose intolerance increases
Glucose – Fructose intolerance decreases. 
Dextrose – Fructose intolerance decreases

Credit to the Clairmont Digestive Clinic for the information below.  This is a fantastic quick guide. 

B12 and Folate Deficiency can be mis-diagnosed or missed altogether as the symptoms are so varied and similar to other conditions such as depression, IBS, eczema, menopause, CFS.  A B12 blood test is a clear means of assessing whether deficiency actually exists.  There can be false negatives however, it's never simple it is.  So even if you have a negative result, there still could be underlying conditions related to B12 deficiency.

Limited eating such as vegan, fasting, smoothies, fussy eaters can all potentially develop B12 deficiency. 

Treatment is very effective and patients described feeling incredible.  How many of the boxes do you tick?

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Quick guide to Nitrates and Nitrites E250 & Sorbic Acid

Food preservation to increase the shelf life has driven the use of nitrates being added to our food. Sodium nitrate is naturally occurring in many foods, and our bodies are able to cope with digesting and processing this natural salt, however by having the levels increased in many packet foods, our physiology simply can’t cope.
When sodium nitrate is used as a curing agent, the process converts it into sodium nitrite, so they are in effect derived from each other. Curing food has been used for years, and salt (sodium) was used to draw the fluid from meats in particular, so bacteria growth was prevented.

Some foods will have both sodium nitrate and sodium nitrite listed (quantities are very rarely given), so there will be active curing occurring even on the shelf, speeding up production times as well.
So, whilst the above are naturally occurring (you would think that means they are fine to ingest) the quantities can cause health issues.

Sodium is after-all salt. High blood pressure, sleeplessness, hyperactivity, palpitations, anxiety, headaches and migraines are just some of the symptoms which a high sodium diet can contribute too.
Our tendency to buy cured meats, jars of pre-made sauces and packet meals has led to an increase of salt in our diets. The salt quantity on a label in some cases will not take into account the sodium nitrate/nitrite which can lead to overuse. So, where people are watching their salt intake, it could be undermined by the additives.
Nature provides this natural salt in vegetables such as spinach, cabbage, radish, carrots and beets for example.

Sorbic Acid
This is a naturally occurring compound and its usage has become the largest, global preservative of ‘rip and go’ foods.

Sorbic acid was initially used to fight against clostridium botulinum or botulism, which means it has actually saved many, many lives by inhibiting botulism growth on transported and stored foods.
It also has anti-fungal properties, which has lead to its use in tinned foods, pickles, prepared salads, prunes and figs for example.

Therefore, its presence in our foods, bearing in mind, pre-prepared, pre-chopped, packaged foods are a huge part of our diets now, has grown beyond measure.  Interestingly, some food types, when coated with sorbic acid, will not show signs of decay for 30 days.

The evidence is slowly growing that by ingesting substances that suppress bacterial growth, we are in-fact suppressing our own internal gut biome, as those substances will act on our gut population in the same way it acts on foods.

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.#nutritionist#faversham#chatham#canterbury#kent#dietician#apotheca#herbalist#allergy#sodium#salt#too#much#calcium#osteoporosis#diabetes#sorbic#acid#nitrates#in#food#poison#eat#well#herne#bay#whitstable#nitrates#testing#food#intolerance#allergy#eczema#ibs#weightloss#menopause#heart#health#

Christmas has often been for some a time of over-shopping, over-eating and gaining weight.  Also, there is a huge of amount of wasted food and an increase in packaging going into the recycling bin.
How can we trim this down to a sensible level and still feel we have indulged and treated ourselves?

What do we do WRONG every year?
But extra amounts of food just in case 'people call round' or the shops are shut.
Buy extra large boxes of chocolates, biscuits, crackers, treats.
Buy mince pies and chocolates early as they are on offer, then eat them so we have to buy them again.
Crash diet before the festive season.

What can we change ?

1. Draw up a shopping list and stick to it.
2. Plan all meals/ portions so you do not over cook leading to over-eating.
3. Buy small boxes of chocolates, biscuits, crackers and treats and avoid buying the deals before your main Christmas shop.  This means you are not tempted to open boxes before you should, leading to potentially having to purchase more.
4. Choose some healthy options; mixed dried fruit, bread sticks and dips, fruit.
5. Find recipes for leftovers so the wasted food is reduced and you don’t get bored of what is left.
6. Plan to run down your freezer slightly so there is room for leftovers and this prevents waste and helps with your food budget.
7. Do not over fill plates. Down size, you can still have a little of everything, but less of it.  For example, have fewer roast potatoes and more vegetables.  This can instantly reduce calories by 140.
8. Home-made fruit salad with meringue is a wonderful alternative to Christmas pudding.  Use pineapple, mango, kiwi, oranges, apple, pear, cherries, melon, star fruit.  If any of these are hard to obtain use tinned fruit in juice.  Squeeze lemon juice over the fruit to give it a kick, and a little Grand Marnier is rather nice too.  By keeping the cream off you are saving 300 calories.
9. Do not over-stock.
10. Keep hydrated – We tend to drink more alcohol, and forget the water.  Have a jug of water on the table and keep topping up.  Dehydration will make you feel sluggish, groggy, may trigger indigestion, general fatigue and you are more likely to have hang-overs.
11. Don't scatter nibble dishes around the house to prevent grazing.  

Some individuals gain 3kg (7lbs) over the Christmas/New Year period. You know how it is; sausage rolls, cheese platters, mince pies, the small bowel of sweets or nuts are just calling out to be eaten. 
We don’t need to sacrifice our choices and enjoyment of food over the festive season to keep the weight off and feel vibrant.  With some better choices and sensible eating you can have fun with food and not gain the kilos.

Parties
One of the obvious pitfalls is arriving at a party hungry - so eat a bowl of cereal, a slice of toast or a banana beforehand.
Keep hydrated by sipping water throughout the day.  This helps maintain your blood sugars, so you are less likely to binge.
If you are at a buffet meal, pick your favourite five snacks and eat just those – the pitfall is when you eat a little of everything, you end up eating a lot more overall.

Instead of diving straight into the cheese-filled pastries, sausage rolls, chocolates; fill up on the crudités, salads and meats first. That's not to say don't eat the other snacks, but limit the number of sausage rolls, crisps, fried snacks and dips, and eat them last when you are less hungry, so you eat less. 
Swaps:
Tomato salsa instead of Guacamole or the cheesy creamy dips.
Olives over peanuts.
Cocktail sausages instead of sausage rolls.
Bread sticks over cheese straws.
Twiglets instead of crisps.

Only go to the buffet table once!