As mentioned in my previous article, I feel the gluten free products are not what them seem.  I believe they should be used sparingly and when absolutely necessary.  One example of this is using the free from flours to make flatbreads, which can be a versatile 'go too' food.

Flatbreads can be savoury or sweet and replace bread and wraps.  

A simple recipe is provided on this website, click to open:

#free#from#freefrom#flatbreads#nutritionist#recipe#weight#loss#gluten#free#cooking#faversham#kent#dietician#ibs#long#covid#clinic#dover#deal#canterbury#weightloss#coeliac#cookery#oxford#virtual#appointments#

Our immune systems are extremely intelligent, they produce antibodies (proteins) which are designed to fight viruses and these antibodies are retained for life.  Regarding the Covid-19 Virus, the vaccines work slightly differently as they fool the body into producing antibodies to deal with the infections such as coronavirus.
Vaccine examples:
​
Pfizer/BioNTech
Two dose vaccine, 3 weeks apart
Believed to be 95% effective for preventing symptomatic COVID-19.

Moderna
Two dose vaccine, 3 weeks apart
Believed to be 94.1% effective for preventing symptomatic COVID-19.

AstroZeneca
Two dose vaccine, 4 weeks apart
Believed to be 90% effective. Genetically modifies.
(dose and freq. criteria may vary after print).

1. Zinc – Helps our bodies produce immune cells.  This mineral can be found in meats, cheese most seeds and kernels.
2. B Vitamins – This complex of vitamins provides our immune cells with energy, enabling them to do their job.  Whole Grains, Yoghurts, Avocado, Green Vegetables are good sources.  B Vitamins also play a vital role in the production of Hydrochloric Acid (Stomach Acid).  If a diet is low in these our ability to digest food properly is reduced which in turn can affect our overall health and vitality.
3. Pro Biotics – These have many functions.  One function is their role in the synthesis of the B Complex (see above).  Fast Foods, preservatives, anti-biotics, excessive alcohol, some medications can have a detrimental effect on our gut biome which can then have a ‘topple’ effect on other systemic functions.
4. Oily Seafood – The essential fatty acids in oily fish help support the immune system and our mental health.  Salmon, Sardines, Trout, Mackerel, Pilchards (fresh, tinned or frozen) will provide this much needed oil and are also a fabulous source of Vitamin B12.
5. Vitamin D – Most of our vitamin D is gained through exposure to sunlight (80 – 90%).  Exposure to daylight stimulates our bodies to produce vitamin D.  This vitamin is vital for muscle health, including the heart and it also really boosts our immune systems ability to work effectively.  This vitamin is essential therefore for immune health.  It is also essential for bone health.
6. Exercise – Ties in well with Vitamin D and our exposure to the sun.  By getting outside every day, even if it’s only for 15 minutes, and exposing our hands and faces to the ‘day’ we helping to boost our Vitamin D production.  Sun Protection such as cloths and creams, mobility issues and other reasons can prevent this exposure to daylight, so a supplement would then be recommended.  Exercise also stimulates our circulation and blood flow, which assists in circulating our immune cells.   A lack of exercise and/or mobility can lead to less time outside and a risk of Vitamin D deficiency.
7. Our lymphatic fluid travels through our body through movement and pressure.  A simple way to regard it is as a drainage and collection system for the body.  Also, it works with the immune system by destroying or alerting the body to infection by producing a range of cells, for example leucocytes.  Lymph is not a closed system like blood circulation which has the heart to pump it around.  Movement provides a means for the lymphatic fluid and its contents to travel.  Even very gentle exercise such as yoga still provides movement thus enabling the lymphatic system to maintain cellular fluid levels and provide oxygen, amino acids, and glucose to tissue cells. 
8. Low alcohol consumption – It is known that a glass of red wine over dinner has no ill effects (unless you have pre-existing conditions which contra-indicate this).  However, excessive alcohol consumption does reduce our immune systems effectiveness.  For some the consumption of alcohol can lead to snacking on high calorie, saturated fat dense foods.  Therefore, really limiting your alcohol consumption will help prevent unnecessary weight gain and poor food choices.
9. Weight – Maintaining a healthy weight has so many benefits:
   1. Contributes to the ability to exercise.
   2. Helps prevent high blood pressure.
   3. Self Esteem and Motivation are easier to maintain.
   4. Risk of co-morbidities associated with excess weight gain are reduced.
10. Vitamin C – This vitamin has many roles, but the primary roles are it is involved with growth and repair of tissue and in the development of the immune system, through its antioxidant properties.  Interestingly, high sources can be found in leafy green vegetables, offal, bell peppers and yellow and red flesh fruits.
11. Sleep – Plenty of rest, particularly a good night of sleep really does help our body repair and heal.

Ask your GP or healthcare professional any questions if you have any concerns or re-existing conditions.
Nutritionists can advise on the appropriate doses if you choose to buy supplements.
 
#long#covid#clinic#vaccine#boostyourimmunity#immune#zinc#vitaminC#howtogethealthy#IBS#bloating#clinic#nutritionist#faversham#kent#chatham#sittingbourne#swale#hernebay#canterbury#london#harleystreet#brain#fog#MS#CFS#diet and ME#ME#dietician#nutritionist#dietician#freefrom#foods#pfizerjab#weight#loss#

I found this lovely explanation about nuts and seeds:
 
http://www.diagnosisdiet.com/food/grains-beans-nuts-and-seeds/
 
Yes, these foods are all in the same family—they are all seeds.
Grains are the seeds of grasses.  Examples include:  wheat, corn, oats, and rice
Beans are the seeds of legumes.  Examples include:  peas, lentils, soybeans, and chickpeas.
Nuts are the seeds of trees.  Examples include walnuts, hazelnuts, and pecans.
And seeds are…well…seeds.  Examples include sesame seeds, poppy seeds, and sunflower seeds.
Cut any of these things in half and you ‘ll find the same basic structure inside.
Therefore, there is so much confusion about peanuts, cashews, and almonds, which some people struggle to categorize.  Is a peanut a nut or a legume?  Is quinoa a grain or a seed?  Don’t worry—it doesn’t matter—they are all seeds.  End of story.

Nuts and seeds make up an important part of a healthy diet. Both types of food help you reach your recommended intake of protein each day, as well as count toward your daily fat allowance. Seeds and nuts benefit your health because they offer key essential nutrients and play a role in disease prevention by keeping you healthy as you age.
 
Fibre
Nuts and seeds benefit your health by providing a source of dietary fibre. Fibre is a specialized type of carbohydrate found in plant-based foods. It does not break down as it passes through your digestive tract, and the undigested fibre adds bulk to your stool to promote regular bowel movements. Fibre also helps slow the rate of digestion. This means that sugar from your meal enters your bloodstream slowly, leading to a gradual rise in blood sugar that leaves you feeling energized after you eat.
opt for flax seeds as an excellent source of fibre -- an ounce of the seeds contains a whopping 7.7 grams. An ounce of almonds boosts your fibre intake by 3.5 grams, while sunflower seeds contain 3.1 grams of fibre per ounce. An equivalent a serving of pistachios and pecans offers 2.9 and 2.7 grams, respectively.
 
Healthy Fats
You need fat as part of your diet, and eating nuts helps ensure that your fat intake comes from healthy unsaturated fat rather than harmful saturated fat found in meats and other animal products. Walnuts and flax seeds boost your healthy fat intake because they contain alpha-linolenic acid, a type of omega-3 fatty acid. This type of fat helps maintain brain function, nourishes your red blood cells and helps fight excess inflammation. Select English walnuts to boost your omega-3 intake -- each ounce of nuts contains 2.6 grams of omega-3 fatty acids, more than the 1.1 grams required daily for women or 1.6 grams required daily for men, according to the Linus Pauling Institute. Flax seeds also provide a rich source of omega-3s, offering 1.6 grams of the fats in each tablespoon.
 
Disease Prevention
A diet rich in nuts and seeds also helps keep you healthy as you age by preventing disease. People who regularly consume nuts tend to weigh less than those who rarely eat nuts, as well as face a lower risk for weight gain in the future. Nuts and seeds both help reduce the levels of inflammation in your body, according to the Linus Pauling Institute, which might reduce your risk of heart disease. Nut consumption also correlates with a reduced risk of type 2 diabetes.
 
Intake Recommendations and Meal Ideas
The Linus Pauling Institute indicates that you’ll reap the benefits of nuts and seeds if you eat the equivalent of 1 ounce of seeds or nuts five times weekly. Use nuts and seeds to add texture to smoothies or pureed soups -- simply add ground flaxseeds directly to your meal or soak other nuts and seeds until soft and then blend into your food. Make your own flavoured nuts and seeds for snacks by adding spices, such as cinnamon or paprika, to the nuts and then baking until slightly browned. Alternatively, use nuts and seeds as a topping for casseroles, hot or cold cereals, soups, salads or in wraps or sandwiches.

#free#from#gluten#free#coeliac#IBS#IBD#Nutritionist#Dietician#Faversham#Kent

The humble egg has had good press and bad press over the years, but it has emerged as a modern day super hero, because of its nutritional make-up.  In recent years the limit on the amount of eggs we eat in a week has been lifted, unless there are health conditions which prevent this.
 
Egg protein (the white) is of a better quality with a better balance of essential amino acids than other protein foods.   This means that the amino acids in eggs are more useable by the body.

Egg yolk contains Omega 3 and it is considered instrumental  in helping with joint and skeletal health, mood, eye health and mucosal membrane development.
One large hard-boiled egg contains, as a percentage of the RDA, an average of:
 
22% Selenium
15% Vitamin B2
9 %  Vitamin B12
9%   Vitamin Phosphorus
7%   Vitamin B5
7%   Vitamin D
6%   Vitamin A
5%   Folate
20% Plus Vitamin B6,E,K, Calcium and Zinc.
 
Approx. 77 calories, of which protein = 6g, and fats = 5g.
 
The nutritional benefits of an egg are many including contributing to:
 
Skeletal health
Night vision
Mucus membrane health
Lowering the likelihood of coronary artery disease and stroke
Skin health
Anti-oxidant effects
 
Eggs and Heart Health
Research has shown that although eggs contain LDL, the type of cholesterol that is associated with contributing to heart disease, they also contain HDL which contributes to protecting against heart disease.  Also the type of LDL (Type A) is less likely to be plaque forming in the arteries.  So, put into simple terms nature has balanced the books.  Also, our livers are producing cholesterol, so when we eat eggs, the cholesterol produced by our livers reduces to compensate.
 
Individuals with familial hypercholesterolemia should limit their use of eggs however.
 
Free Range Eggs vs. ‘Other’ Eggs
The purpose of this article is not to discuss the ethical reasons for eating Free Range eggs or caged hen eggs.  There have been various studies into the nutritional contents of Free Range Eggs and Caged Eggs.  There are factors that need to considered when looking at this comparison even however:

• Breed of Chicken.
• Type of environment chickens are kept in, e.g., pasture, size of cage.
• Type of food available.

 
All these factors affect the quality of the egg.  Therefore if a free range egg had a poor pasture, the egg quality would be different to that of a hen living in better pasture, or well fed in a cage.
 
Studies have shown that free range eggs do contain a better content of Omega 3, Vitamins A,D and E.
 
Eggs and Weight Loss
It has been found through a small study group of 160 individuals that by eating eggs instead of a breakfast bagal or other bread, satiety was achieved and lasted for longer (until lunchtime).  Further studies are needed but it does indicate that eggs could help with weight loss if used appropriately.  The study also demonstrated that eggs themselves will not induce weight loss.


 
#nutritionist#dietician#bowels#intolerance#bloating#allergy#egg#kent#

IBS, also known a Irritable Bowel Syndrome, can take many years to actually pin point, or it can be sudden onset, and the symptoms can be very varied.  Patients can suffer from a wide range of difficulties, some of which are listed below:

Bloating
Gas
​Abdominal discomfort
Protruding Belly
Urgent bowel movements
​Constipation
Varying or watery stools
Headaches
Cravings
Burping
​Acid Reflux
Mood Swings
Depression
​Eczema

​Very often individuals believe they have an intolerance and seek testing, which may then show nothing is wrong.  The intolerance tests will have shown that the immune system is not responding to allergens.  This does not mean there isn't a problem.  In fact the absence of an intolerance makes it easier for practitioners to work with the patient, in recommending foods to remove and foods to introduce, in order to be IBS free, or control the symptoms.

​Therefore, keep an open mind when you have abdominal or gastric symptoms.  Try not to pin your expectations on an intolerance which would appear to be easy to resolve.  You may have IBS as a result of your digestive system or elimination system struggling to handle certain foods, or how you are combining them.

​Also, if your symptoms have lingered for many years, resolution may take time, so be patient and work with the practitioner.  

​It can be easy to label an individual with IBS, where their symptoms are in fact related to something else:
Gallstones
​Kidney Stones
​Ovarian Cysts
Fibroids
​B12 Deficiency
​Carcinoma

​If symptoms persist it is suggested that you seek the advice of your GP.


#intolerance#test#allergy#gas#bloating#excess#Faversham#Chatham#Canterbury#Kent#

Join Free From and Coeliac Chef Lorraine King and Consultant Nutritionist Victoria Shorland to make your own Free From and Coeliac friendly christmas pudding.  This will be hands on fun.


#coeliac#christmas#pudding#Faversham#Nutritionist#Dietician#

I see many patients who perceive this as the ultimate challenge when they discover they are Free From Foodies or Coeliacs.  Some people have looked in total horror when they realise that the usual sandwich is now a thing of the past.

It doesn’t have to be the end of enjoying food.  It can be a new adventure with tasty and colourful foods.
The danger with packed lunches or BBQs is that we become dependent on sausages, beef burgers, buns and dips, with the token salad.  

Packed lunches need to be easy to prepare and box up, and the dishes can be converted into BBQ or summer outing ideas.  I've listed below some useful ideas which I hope you will enjoy, which I have sourced from Coeliac UK.

Packed lunches
 
Whether it’s summer holidays, back to school or you fancy a change for work, why not try some new lunch ideas.  Add these fillings to your favourite gluten-free bread, top on toasted bread, crispbread, rice cakes or crackers, or fill a gluten-free roll, wrap or pitta bread:

• Tuna, sweetcorn and chilli – Mix together half a tin of tuna, a tablespoon of sweetcorn and a teaspoon of mayonnaise*. Add a pinch of chilli powder for an extra kick.
  
• Red pesto chicken – Take one small cooked chicken breast and chop into pieces. Mix with two teaspoons of red pesto*.
  
• Pepper and avocado – Mash half an avocado and mix with half a deseeded, chopped red pepper and a teaspoon of mayonnaise*. Add to your sandwich with fresh salad.
  
• Cream cheese and pesto – Spread your bread or roll with a thin layer of green pesto* and top with soft cheese.
  
• Brie and grape – Top the bread with sliced brie and halved green seedless grapes.
  
• Beef and watercress – Fill a roll or sandwich with leftover sliced beef and a handful of watercress and perhaps a bit of horseradish sauce*.
  
• Chocolate banana – Spread with chocolate spread* and top with sliced banana.
  

Use dairy free alternatives where appropriate.

• Coronation chicken – Take one small cooked chicken breast and chop into pieces. Mix with two teaspoons of mayonnaise*, curry powder* to taste and two chopped dried apricots or golden raisins/sultanas.
  
• Top tip: If you don’t want your sandwich to go soggy, add the filling just before lunch, or use lettuce leaves to protect the bread.
  

Savoury snack ideas

• Pack a small pot of houmous* with carrot batons or celery sticks and mini gluten-free breadsticks*.
  
• Cold gluten-free pizza* can be a great way to use up leftovers for packed lunches the next day.
  
• Quick pasta salad – Mix together a tablespoon of mixed beans with 4 tablespoons of cooked gluten-free pasta*, chopped tomatoes, fresh mozzarella or feta cheese and herbs. Stir in a tablespoon of your favourite dressing* and serve with salad leaves.
  
• Rice and Quinoa Pea salad with peas, sweetcorn, avocado and sunflower seeds.  Use mint leaves to give it a lift of flavour.
  
• Chicken drum sticks or gluten free sausages make a great finger food.
  
• Potato salad, using sliced new potatoes, chopped coriander, sliced olives, drizzle of olive oil and lemon juice.  Simply mix together.
  
• Caulimond Rice (see our free from recipes) maks a great alternative to a rice salad.
  

Sweet snack ideas

• Fruit, nut and seed mix – Make your own mix with any combination of dried fruit and nuts, for example; raisins, dried apricots, dried cranberries, dried coconut, pumpkin seeds, linseed, pecans and walnuts.
  
• Fromage frais, crème fraiche or natural yogurt can be used as a sweet dip for eating with sliced apple, pear and strawberries.  Toffutti is a great soft cheese Free From alternative.
  
• Fruit is the ultimate fast food – apples, kiwi fruit, bananas, satsumas, grapes and berries are healthy, gluten-free snacks.
  
• Fruit Kebabs can be made up.
  
• Vegetable Kebabs (cherry tomatoes, courgette slices, pineapple cubes and cooked new potato.
  
• Convert Kebabs into meat versions.
  

*If you use a jar, sauce or powder always check the ingredients are gluten free/checked packed meats are suitable.


#Lunch#FreeFrom#Coeliac#IBS#Bloating#Picnic#Nutritionist#Faversham#Canterbury#Kent

Morrison’s Community Champion Hayley came along to our June group to tell us about Morrison’s products, how they plan to increase their range and what products are already on offer.  We were able to sample some of their range, and 9 key products were available.   These 9 products can be found in all Morrison’s stores, which means Coeliacs and Free From Foodies can rely on their availability.  Also, Hayley mentioned their enormous range of frozen products, and their dedicated Free From aisle.
 
Here are some members’ comments on the free from foods we sampled:
 
Mrs Crimbles Macaroons

• Very tasty and lovely texture.  Be warned they do have a high sugar content. 
• Absolutely delicious, and not too sickly.
• Tastier than normal ones.  

Pretzels

• Very similar to normal Pretzels, watch the calories though.
• Very mourish, not too salty.
• Very crunchy and not over salted.
• 182 cals a bag, so watch out.

Chocolate Chip Brownies

• Delicious and a lovely treat.  Again, be careful how many you eat as they are high in sugar.
• Very indulgent and have very good texture.  Sweet as you would expect.
• Very sweet, good texture although slightly dry for me.
• Very nice and a great treat.

Morrison’s Free From Jam Tarts

• Very tasty and the pastry was not too crumbly, so they didn’t fall apart when you bite into

                them.  The jam filling had good flavours. 

• Tasty, pastry is light and just the right amount of jam.
• Good flavour and very tasty, but watch the calories, one is plenty.
• Packed in twos, dangerous as you will be tempted to eat them both!

 
Morrison’s Free From Plain Crackers

• No flavour but a good texture.  They didn’t crumble into oblivion when you bite into them. 
• Great to add toppings too.
• Crisp and not claggy while eating.
• Light, crisp and a good taste.

 
Morrison’s Free From Cranberry Bars

• Good to see a bar that is free from and not loaded with oats.  Lovely flavour and not too sweet either.
  
• Very tasty, a little dry.
  

 
Free From Pasta

• Cooked up lovely, and tasted very similar to normal pasta.  Great product.
• Great texture & holds its shape when cooked. 
• You can’t tell the difference.
• Nice texture.

 
Hayley explained that they will be providing free from pizza bases from their bakers in the future, which will be handled in a ‘safe’ environment to prevent cross contamination. 
We discussed how new products were launched.  Members high-lighted that it was rare that free from foodies went to the fresh breads or pizza section as generally they weren’t catered for.  So, when the pizza bases are launched it was vital that it was made clear at the other free from areas that new products were available somewhere else in the store!  If new ranges were not taken up by the public they would be deemed ‘not viable for that store’, so clear signage was essential. Hayley was happy to pass this comment on to her managers.
 
As a Nutritionist I feel that the Free From products are a useful introduction to free from eating and cooking.  They are handy to keep in the cupboard and do save time for busy households.  However, I do also strongly advise patients to cook from fresh, using the free from flours and other ingredients, in order to keep the high fats and sugars down, which are often added to free from ‘ready mades’ to give them flavour.
 
#Morrisons#FreeFrom#Coeliac#Nutritionist#Faversham