1. Some facts about calcium, your bones (and why sunshine is such good news!)

      bones lgm nutrition brightonI have had two queries this week from clients who are avoiding dairy and worried about their calcium intake and the potential impact on their bone health. This is becoming an increasing worry with the prevalence of dairy intolerance.

      Many of us grew up with Milk Marketing Board messages telling us that milk is the best source of calcium and essential for the bones of growing children; however the truth of the matter is that there are plenty of calcium rich foods to add to our diet if dairy is causing problems.

       So how can we look after our bones if we are dairy-free?

      Calcium is undoubtedly a vital nutrient – it not only helps build healthy bones and teeth, but is needed for nerve transmission, blood clotting and muscle function. Our bones not only give us frame and structure, but are comprised of crystalline salts, and as such, act as a storage vessel for essential minerals including calcium and phosphorus. The cells in our bones continually break down and rebuild throughout our life, although the rate at which this happens declines as we get older.

      But other nutrient such as magnesium, Vitamin K, Vitamin D and boron also help with healthy  burn turnover.

      Acid/alkaline balance is also an important factor.  The ideal ratio in our body is around 70% alkaline and 30% acidic, but when the pendulum swings in the direction of being over-acidic, for example if we consume too much red meat, alcohol, sugar or caffeine, this can result in problems such as arthritis, gut imbalance and damage to hair, skin and nails. More importantly, when our body becomes too acidic our body looks for a way of restoring balance with alkalising minerals, and these will be released from the bones – leeching calcium and making the bones more brittle and vulnerable to damage in the process.

      To support good acid/alkaline balance and bone health, we therefore need to do the following:

      • Include calcium and magnesium rich foods in our diet. This means filling our plates with plenty of green leafy vegetables (kale, spinach, broccoli, cabbage are good choices). Salad leaves such as watercress are also helpful, as are fresh fruits, dried apricots and figs.                 Spinach on  white
      • A great calcium-rich snack would be a handful of mixed unsalted nuts (eg almonds) and seeds such as sunflower or pumpkin seeds.     brighton hove nutrition healthy pumpkin seeds
      • Sardines and mackerel can also help with calcium levels since their tiny bones are a rich source.
      • Avoid red meats, alcohol, caffeine and sugary / processed foods; all of which leave an acidic residue.
      • Prescription medication can also be a culprit, so if you are taking prescription drugs, even more important to try to alkalise your diet.
      • In particular, beware fizzy drinks which can be high in phosphorus – a mineral which can cause calcium to be excreted.

       And the sunshine connection?sunshine brighton hove nutrition

       

      Calcium in our food need to be converted in our body into a form body that can be utilised, and this conversion relies on good levels of Vitamin D. It is now thought that Vitamin D deficiency is a growing issue worldwide, with a 2009 study suggesting that around ¾ of Americans thought to be deficient (CNN News).

      One of the culprit’s is dietary insufficiency, which can be addressed by including eggs, fortified cereals and oily fish such as sardines and pilchards in your diet; but the other, the prevalence of advice in recent years to cover up in the sunshine to avoid skin cancer.

      Vitamin D is converted in our skin through exposure to UV sunlight, so whilst we obviously should not be burning and putting our skin health at risk, a little access to sunlight each day is vital for our health. The NHS advises around 10-15 minutes of exposure between 11am and 3pm would be enough to build Vitamin D reserves. A number of other medical complaints are also being linked to lack of Vitamin D, including rickets which we thought had been all but eradicated in our developing society(BBC News)

      So, whilst the sun is out; wait a short while before layering on the sun cream, and build your Vitamin D reserves for the long dark winter days (albeit hopefully a long way off!)

      If you are concerned about your bone health or Vitamin D levels – particularly if you have a history of osteoporosis in your family – you can ask your GP for a bone density or Vitamin D test. You can also order a test kit online which will assess levels of  Vitamin D and calcium in your blood. You can find this at http://www.myvitdtest.com/

      If you are concerned about levels of calcium and other minerals in your diet, contact me and I can look at your current diet and health status and make recommendations.

      Fighting the germs in the workplace

      A study reported in HR Magazine recently suggested that the average employee now has 7.7 days absence, costing £673 each per annum.. Two thirds of those days occurred across the winter cold and flu season and this can have a major negative impact on any workforce, but small businesses in particular.

      Now that the coughs and sneezes are starting to circulate, what can you do to prepare yourself, your business and your colleagues, and try and avoid becoming part of these statistics?

      Hygiene in the workplace is a key issue with a significant number of germs being spread around office equipment and in places like communal kitchens. The close proximity of workers, and the unavoidable commute to work for many, is also problematic.

      Whilst coming into contact with the germs may be unavoidable, a poor diet is one of the immune system’s greatest enemies, so the best preparation you can have is to build your immunity ready to fight off the germs, and eating the right foods can help significantly. Once the immune system has started to break down, it has to fight harder to fend off the bugs and is more likely to succumb repeatedly over the winter leaving you vulnerable to every germ circulating.

      In an earlier blog I talked about specific nutrients which can help build the immune system naturally. Here are some tips to making small but important changes:

      •  Fill your shopping basket with a wide variety of coloured fruits and vegetables which are rich in Vitamins A, C and E, and phytonutrients which all help your immune system function to optimal effect. Rosehips have a very high concentration of Vitamin C, so look for the rosehip syrup we used to be given in childhood. Start your day with a  mug of hot water and a squeeze of lemon to further boost Vitamin C levels.
      • Mineral-rich foods are also important since zinc, selenium and calcium are vital immune boosters. Zinc in particular works alongside Vitamin C to help increase the white blood cell count to fight the invading germs. Great sources of these minerals are Brazil nuts, pumpkin seeds (a handy between-meal snack), whole grains, lentils, chickpeas and green leafy vegetables .
      • Choose foods with anti bacterial and anti inflammatory properties such as onion, garlic, honey, ginger and Cayenne Pepper. Berries are also included amongst these, so enjoy the seasonal cranberries and also look for frozen blueberries which you can de-frost overnight and add to your porridge or muesli in the morning.
      • Prebiotic foods can also help. Much of our immune system is based in our gut and is supported by gut bacteria which behave as ‘nature’s antibiotics’, so ensuring you have a healthy supply of ‘good’ bacteria over bad is important. Prebiotic foods such as chicory, artichokes, bananas, leeks, onions and whole grains help ‘feed’ the good bacteria to keep the balance healthy.
      • Herbs and spices have a multitude of health benefits such as the antimicrobial properties of turmeric, widely used  in Indian cooking.
      • Avoid too many stimulants such as caffeine, alcohol and sugar which merely put a strain on your digestive system and liver and make it harder for your body to fight the bugs. Smoking is another key thing to avoid. Each cigarette destroys around 250mg of much needed Vitamin C.
      • Try to get as much rest as possible – a significant amount of our body’s repair and growth takes place whilst we are asleep, so hibernation on those long winter nights can really help build your defences.
      • Get outside and make the most of any sunlight. Vitamin D is now thought to be a major factor in our immune health, and the sun is a one of the richest sources. When sunlight is limited, try to include more fish and eggs in your diet.

      WHAT TO DO WHEN THE GERMS STRIKE

      • Keep a supply of lemon, ginger and honey at home. The acid in lemon can help destroy bacteria and heal the respiratory tract, whilst honey and ginger are both antibacterial and anti inflammatory, so a hot honey, ginger  and lemon drink can be very soothing. Cinnamon is also stimulating and warming and can help ease aching muscles, and elderflower can induce perspiration to reduce a fever.  Add fresh elderflower heads to boiling water and stir in honey and a slice of lime.                    
      • Take some Echinacea – a powerful herb which acts as an immune stimulant and natural antibiotic. Trials reported in The Lancet indicated that those taking Echinacea were 35% less likely to get a cold when directly in contact with rhinovirus than those not. It also reduced duration of colds by    1 ½  days, and when supplemented in conjunction with Vitamin C, reduced infection levels by 86%

      COMFORT EATING

      The temptation on long cold winter days is to resort to comfort eating, but by combining many of these immune boosting foods you can create tasty and filling family meals which are packed with nutrients and can help you fight the germs.

      Chicken soup traditionally fits the bill here, so experiment with using leftovers from your Sunday roast to best effect, or turn leftover vegetables into soups and broths. Also consider making one pot meals such as Chilli con Carne, vegetable or meat stews and curries which you can freeze and have available as healthy alternatives to shop-bought ready meals or takeaways. Fill them with vegetables, peppers, mushrooms, peppers, garlic, onions and beans for optimum nutritional value. As a side dish try making spice rice adding lime zest, sliced chilli pepper and garlic.

      ….. And don’t forget to start your day with a warming bowl of porridge; add grated cinnamon and a handful of defrosted berries for the perfect winter breakfast.

       

      If you are interested in improving the immune health of your family or your workplace colleagues, contact me now. 

       

      Healthy Jubilee party snacks

      If you are celebrating the Jubilee this weekend but worried about ruining your healthy eating regime, there are tasty snacks and nibbles you can make quickly and simply which will still grace a party table, contribute to your daily fruit and vegetable quota, and provide a great alternative to the fatal temptations of cakes, crisps and pastries.

      Chopped vegetables are packed with nutritious vitamins, and eaten raw can be a great fibre boost. Carrots, celery and sweet peppers make terrific dips and roasted vegetable kebabs go well with a barbecue. Try roasting chopped peppers, aubergine, tomato, mushrooms and courgettes and then skewer with some leafy  herbs (basil  leaves work well) to add colour to your plate.

      Instead of red meat, don’t forget  salmon is a great source of both protein and essential ‘good’ fats. Smoked salmon is very versatile and can be rolled and added to vegetable kebabs, or added to mini toasts or wholemeal bread squares to make a tasty canapé. Add some dill to dress.

      A good substitute for crisps and salted nuts is to nibble on toasted almonds or mixed seeds instead. Try flavouring with spices such as tamari or paprika to make them more interesting. You can also use walnuts and pine nuts as toppings on salads or to add flavour to celery boats stuffed with low fat cream cheese. Sprinkle with pomegranate for a burst of colour.

      Fruit can also be fun to combine with cheese and vegetables – and the children love them. Whilst we are in nostalgic mood, why not reconstruct the grapefruit hedgehogs so popular back in the 70’s. Halve a grapefruit, lay flat side on the plate and create a hedgehog effect using fruit and cheese kebabs on cocktail sticks. You can experiment with all sorts of combinations, alternating cheeses (try grilled haloumi cubes or cheddar) with pineapple cubes, halved strawberries, red and green grapes and blueberries. If you want to add vegetables, cherry tomatoes and sweet pepper cubes also work well. Mint and basil leaves also add colour, flavour and even more healthy nutrients.

      Don’t forget to add a non-alcoholic fruit punch to the party table. Another fantastic source of antioxidants and refreshing on a hot day. Let’s hope!

      Here are some suggestions below. Have a fun and healthy weekend!

       

       

       

       

      • Celery boats stuffed with blue cheese and toasted pine nuts
      • Cucumber rounds spread with goats cheese and walnuts
      • Chicory leaves filled with blue cheese and pine nuts
      • Mini Nairns biscuits with hummus or soft cheese spread, chives and pomegranate
      • Mini toasts with pesto, sun dried tomatoes and sprinkled with parmesan
      • Tamari or paprika toasted spicy roasted almonds
      • Skewers (or cocktail sticks) with cherry tomatoes, blueberries, strawberries and haloumi  or cheddar cubes
      • Celery boats stuffed with guacomole and pomegranate
      • Grilled haloumi kebabs with peppers, roasted peppers, cherry tomatoes and mint
      • Smoked salmon kebabs with cherry tomato and cucumber
      • Cucumber rounds with salmon and dill topping
      • Garlic free hummus  or guacamole dips with pepper, cucumber and celery crudités
      • Flat mushrooms grilled with teriyaki sesame seeds
      • Cherry tomatoes stuffed with soft cheese and chives
      • Asparagus spears wrapped in smoked salmon or prosciutto