Advice on what to eat for good health can often be confusing and sometimes conflicting. We can be left wondering if our diets are providing us with the right level of nutrients to stay healthy. As we try to make the right food choices each day sometimes it’s hard to see the bigger picture. Do the foods we choose contain the right levels of nutrients to support our health? With our diet analysis service you can find out.

Taking into account your sex, height, weight, and activity level we can analyse your diet to reveal its strengths and weaknesses. Our 40-page report gives you information on your current nutrient intake along with advice on how to transform your diet to become healthier and more balanced.

We can measure your vitamin and mineral intake against government recommended amounts and more generous optimum daily amounts. This will let you know if you are consuming the nutrient levels required for the best possible health.

You will also receive analysis of the different types of carbohydrate and fat in your diet. Some carbohydrates and fats are damaging to your health and others support well-being. Does your diet have the right balance?

Also included is analysis of calories consumed. Is it the right amount for your individual characteristics? And what types of food are providing the most calories?

Getting your personal diet analysis is simple and can be completed via email – you do NOT need to attend clinic for this service. If you want to give your diet a thorough MOT contact info@nutritionmission.co.uk for more information.

If so, then research suggests you may be suffering from a food addiction.

People can become overly dependent on diets high in saturated fat and sugar and have difficulty controlling their intake. Studies found that the most likely foods to produce cravings are fast food diets including cheeseburgers, pizza, chips, fizzy drinks and milk shakes, as well as ice cream, chocolate, cakes, biscuits, white bread, white pasta and crisps. Foods with less sugar and fat do not tend to cause the same symptoms.

Is it all in your head? The answer is yes – research has identified similarities in the way the brain responds to addictive substances and the foods mentioned above. They both stimulate the reward system of the brain, releasing dopamine and opioids or “pleasure chemicals” which induces further cravings. Eating these foods can also cause resistance to other hormone signals in the body that would normally assist in controlling our appetite. Some people may have a predisposition to these cravings or an increased sensitisation to these foods and therefore are more likely to develop a food dependence which can lead to obesity. However other factors such as stress can induce us to reach for these “comfort foods” and before you know it your eating habits are out of control.

Don’t be fooled – Fast food and other food companies make the most of this information and ensure their foods are as attractive as possible by blending salt, sugar and fat, together with the combination of taste and smell to ensure they are enticing. Fast food often contains colour additives to make it look good and chemical flavour compounds to make it taste right. 

What you can do? Try and stay away from the foods mentioned above and in particular any personal triggers that prompt you to over eat. Stay out of fast food outlets and begin to look at food labels and the listed ingredients, particularly in processed foods. Are they high in saturated fats and sugar? If so, don’t eat them. Instead try and develop a diet that is higher in natural plant foods by including vegetables, whole fruits, beans and whole grains and introduce more white meat and fish to your diet.

There is no easy “light switch” for making these kinds of dietary changes and if you suspect you are suffering from a food addiction, we would advise you seek professional help. Further research is being conducted so we have a more thorough understanding of food addiction, a concept only just beginning to be recognised. We can help at Nutrition Mission by steering you in the right direction, providing dietary and lifestyle guidance to minimise your food cravings. Why not book an appointment with your local therapist now…

 Zoe Rowlandson BSc Nut. Med. MBANT

To support our gut health we need a good balance of beneficial bacteria in our guts versus the less beneficial or pathogenic types. When this balance becomes altered in favour of the latter types our health can suffer and our body fat can increase.

Recent research has observed how altered bacteria resulting from taking antibiotics can lead to a change in cell signalling within the body. These changes resulted in the subjects putting on weight.

One change noted by researchers studying the effects of antibiotics taken to eradicate Helicobacter Pylori was that there wasn’t a fall in a hormone called ghrelin after a meal. Ghrelin, signals to our brain that we are hungry, it usually falls after a meal to prevent us from overeating.

Increased levels of leptin were also evident. Leptin is a chemical messenger that helps to control appetite by sending signals to the brain to say we are full. If levels of leptin are increased this can lead to leptin resistance, which means our brain doesn’t receive the message to stop eating.

Antibiotic use leads to an altered gut flora. They destroy the good bacteria in the gut as well as the less beneficial bacteria. Other negative influences include prolonged stress, chlorinated water, steroids and a diet high in refined carbohydrates or sugar.

Eating a wholefood diet and avoiding sugar will help to maintain a healthy gut flora. Fermented foods contribute to a healthy flora and can be a regular part of our diets. Try including sauerkraut, other fermented vegetables, kefir or fermented soy. To re-establish a healthy bacterial population in your gut after antibiotic use a good quality probiotic supplement is usually required.

Sarah Hanratty BSc N.Med

Francois, F., Roper, J., Joseph, N., Pei, Z., Chhada, A., Shak, J. R., de Perez, A. Z. O., et al. (2011). The effect of H. pylori eradication on meal-associated changes in plasma ghrelin and leptin. BMC gastroenterology, 11(1), 37. BioMed Central Ltd. doi:10.1186/1471-230X-11-37

Harris, K., Kassis, A., Major, G., & Chou, C. J. (2012). Is the gut microbiota a new factor contributing to obesity and its metabolic disorders? Journal of obesity, 2012(Figure 1), 879151. doi:10.1155/2012/879151

Food intolerances produce different physiological reactions than food allergies. Intolerances often result in the production of IgG antibodies by the immune system. However, they can also develop when we react to the substances within foods, such as additives and preservatives. Often it is difficult to pinpoint the offending food, because unlike food allergy which produces an immediate response, food intolerance reactions can be delayed by several hours, or sometimes no reaction is noticed until the next day. The symptoms can be diverse and may be multiple.

One way to begin to detect food reactions is to keep a diary of all food you consume alongside a log containing information on your symptoms to see if you can spot a pattern emerging.

As Nutritional Therapists we are often asked about food intolerance testing and there are many laboratory tests available. Some tests require a pinprick of blood and test a limited number of foods. More comprehensive tests tend to require a blood draw and look for reactions to many more foods. These tests may be useful when it is not possible to decipher which foods you are reacting to from a food and symptom diary.

A useful way to detect food intolerances is the elimination and challenge approach. This method can be used when you or your practitioner has an indication of which foods might be problematic for you. Strict avoidance of an individual food is required, this takes real diligence as some food types can be found where you least expect them! This is especially the case with wheat and dairy produce.

When avoiding the suspect food you might find that your symptoms initially worsen, or you might crave the food you are trying to avoid. This usually passes within a few days and leads to your symptoms diminishing and eventually disappearing if they were caused by that particular food. The real test is when you re-introduce that food back into your diet after a period of avoidance of at least 2 weeks. At this point you should notice a quicker and stronger response to the food if it was the culprit. This approach is NOT recommended if you suffer from an immediate allergy response with a risk of an anaphylactic response.

In most instances, it isn’t necessary to avoid these foods long term. With guidance from a Nutritional Therapist you can discover the underlying imbalances that can lead to developing food intolerances. Often the intestinal lining has become permeable allowing food proteins to enter the bloodstream and promote an immune response. Other elements of the digestive process usually need to be addressed as well to ensure food is being properly digested and assimilated. A thorough and effective gut restoration plan can allow you to introduce these foods back into your diet without developing symptoms.

If you think you might be suffering from a food intolerance contact a Nutrition Mission Therapist for further support.

Sarah Hanratty 

BscN.Med

There are two main types of diabetes:

Type 1: Also known as insulin-dependent diabetes – it is an autoimmune condition in which the body`s own immune system turns against itself, damaging beta cells in the pancreas, leaving them unable to produce insulin. It can develop at any age, but usually appears before the age of 40.

Type 2: This develops when the body can still make some insulin, or when the insulin produced does not work properly (known as insulin resistance). It is typically associated with being overweight or obese. It used to mainly occur in people over the age of 40, but is becoming more common in young people and children.

Type 2 diabetes is the most common affecting over 90% of suffers, but is also the one we have the most control over preventing. Whilst some of the risk factors such as age, family-history or race are out of our control there are some that are can be influenced:

• Being overweight or obese
• For all women, a waist measurement of more than 80cm (31.5 inches)
• For white or black men, a waist measurement of more than 94cm (37 inches)
• For Asian men, a waist measurement of more than 90cm (35 inches)
• You are a woman with polycystic ovary syndrome and you are overweight
• Eating a healthy balanced diet and regular physical activity can help to prevent type 2 diabetes

If you would like to reduce your waist-line , one of our therapists can help you with a personalised plan.

Jenny Burn BSc N.Med mBANT

References

British Nutrition Foundation (2009) Diabetes [Online] Available from: http://www.nutrition.org.uk/nutritionscience/disease/diabetes [Accessed 5 February 2012]

Diabetes UK (2011) All about Diabetes [Online] Available from: http://www.diabetes.org.uk/Guide-to-diabetes/Introduction-to-diabetes/ Available from: http://www.diabetes.org.uk/Guide-to-diabetes/Introduction-to-diabetes/ [Accessed 5 February 2012]

NHS Choices (2010) Reduce your Diabetes risk [Online] Available from: http://www.nhs.uk/Livewell/Diabetes/Pages/Avoiddiabetes.aspx [Accessed 5 February 2012]

Your heart, which is about the size of your fist, works constantly, day and night, to make sure that blood is carried around the network of blood vessels, taking with it a fresh supply of oxygen and nutrients needed by your cells to keep you fit and healthy. There are many diseases that can arise as a result of not looking after our hearts. These include: cardiovascular disease, heart disease, coronary artery disease (CAD), stroke and heart attack.

Some statistics from the British Heart Foundation state that:

• Heart and circulatory disease is the UK’s biggest killer,

• In 2008, over 191,000 died from heart and circulatory disease in the UK including 88,000 deaths from coronary heart disease (CHD) and a further 43,000 from strokes,

• Cardiovascular disease (CVD) caused more than 50,000 premature deaths in the UK. More than one in four deaths in men before the age of 75 and one in five deaths in women before the age of 75 is from CVD.

So, looking after your heart is really important but how do you do that?

Well, there are some pretty easy changes that you can make to your diet and lifestyle that have been shown to help with this. If you smoke you are at 70% greater risk of coronary heart disease than a non-smoker. Smoking damages low-density lipoprotein (LDL) cholesterol which then damages arteries. Damaged LDL impairs the livers ability to control how much cholesterol is made. Smoking has also been shown to increase blood clotting and blood pressure. We know that giving up smoking is no small undertaking but you choose what you put into your mouth. You choose to have a cigarette. Just choose not to – choose good health instead!

A family history of heart disease or related diseases are not an absolute blueprint for you to get these conditions. Your DNA is not your destiny. Studies show that your genes react to their environment. If you have a family history of heart disease you need to be very careful about what you take in to your body in order to try to limit any damage occurring to you.

High blood pressure is a sign of atherosclerosis and a big risk factor for stroke. Blood pressure can rise as a result of dehydration so if your blood pressure is high make sure that you’re drinking enough filtered water a day. This could make a huge difference to your health.

Physical inactivity is another risk factor. Physical activity, even just a daily brisk walk, can reduce your risk of heart disease.

And changes to the diet, I hear you ask.

Well, the general advice is to reduce saturated and, more especially, trans fats – these are found in margarine and processed foods. Increase your consumption of vegetables and fruit – aim for 8 portions daily. We know this sounds a little steep but if you have a portion of nuts and seeds and some fruit with your breakfast you’ve had 2 portions and you’re not even out of the door yet!

How about some hummus and carrot sticks for your morning snack, a fresh soup for lunch (there are some great, easy soup recipes on the website), or a salad, or even make sure that you add salad to your sandwich. And choose wholegrain bread for the extra fibre and satiety. An apple for afternoon snack – now you’ve eaten 6-7 portions and you’ve still got your dinner to have yet! How easy was that?

By doing this you will also be increasing your fibre. By increasing your fibre you help your digestive tract to run well meaning that toxins and excess cholesterol are cleared from the body before they get chance to be resorbed and cause damage.

Have oily fish at least twice a week. These include salmon, sardines, trout, anchovies and fresh tuna steak. Oily fish are a great source of omega-3 essential fatty acids that have been shown to reduce total and LDL cholesterol, reduce inflammation (which is the basis of most diseases), lower blood pressure, increase high-density lipoproteins (good cholesterol) and can add years to your life expectancy.

If you think that you may be at risk it may be worth seeing one of our therapists who will put a personalized plan together for you taking into consideration your family history and current lifestyle.

Written by:

Debi-Ann Wrigglesworth DipCNM mFNTP mBANT

References:

Pizzorno, J.E., Murray, M.T., and Joiner-Bey, H. (2008) The clinicians handbook of natural medicine. 2nd Edition. United States of America, Churchill Livingstone Elsevier.

Scarborough, P., Bhatnagah, P., Wickramasinghe, K., Smolina, K., Mitchell, C, and Rayner, M. (2010) Coronary heart disease statistics. [Online] British Heart Foundation Health Promotion Research Group Department of Public Health, University of Oxford. Available from: www.bhf.org.uk (Accessed 2nd February 2012).

Waugh, A., and Grant, A. (2006) Anatomy and physiology in health and illness. 10th Edition. United Kingdom, Churchill Livingstone Elsevier.

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“I am so thankful Nutrition Mission was recommended to me. I am going through the worst time of my life with my husband and partner of 45 years seriously ill with Cancer, and if I had not had Nutrition Mission’s expert guidance and very kind support, I would not have been able to help him as I have. All my family will now benefit from the knowledge Nutrition Mission has shared with me.”

“Excellent understanding of my emotional eating, balanced with encouragement to work around these issues.”

“I’m very grateful for the advice and support that Nutrition Mission gave me, and the fact that the advice and recommendations were delivered in a clear, professional way. My health has improved, and I look forward to further improvements as I continue to follow the guidelines given. Thank you.”