Hypoglycaemia: Manage Low Blood Sugar Naturally

  • Hello everyone,

    Hypoglycaemia is a condition characterized by low blood sugar, usually happening 3 to 5 hours after a meal. Typical symptoms may include; headache, mood changes, irritability, nervousness, excessive sweating, mental confusion, and blurred vision.

    There can be a few different causes, but far and away the most common cause is from the over-stressing of the normal control mechanisms of glucose storage and release in the body. This happens for 2 main reasons – consistently eating foods that raise blood sugar too quickly alternating with periods of not eating and the biochemical result of chronic stress.

    It is also important to note that hypoglycemia, although seemingly the opposite of diabetes, is a precursor to diabetes, and as such, needs to be seen as a serious potential health risk, as opposed to just an inconvenience.

    There are numerous diagnostic tests that may be used to identify hypoglycaemia, however, the easiest and maybe most accurate way is through a simple questionnaire or a comprehensive consultation with a accredited practitioner. It must be understood that every one of these “symptoms” can occur for other reasons, so other causes should be ruled out before assuming that hypoglycemia is the issue. And yet, when most of these symptoms are present, there is a strong likelihood that blood sugar control is a root cause.

    Because blood sugar is the only source of energy that the brain can use (as opposed to the rest of the body being able to break down muscle for an energy source if needed), low blood sugar can result in all manner of brain dysfunction issues, including confusion, aggression, anxiety, depression, etc. Additionally, chronic headaches, attention issues and even PMS symptoms may all be linked to hypoglycemia. Blood sugar regulation problems should be evaluated and considered much more than it does in medicine today.

    Diet and other lifestyle factors are usually the cause of hypoglycemia. This fact gives us the means to make this problem go away without medical intervention.

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Diet 

Understanding the mechanics of blood sugar management in the body and which foods cause rapid increases in blood sugar are the foundations needed to reverse hypoglycaemia.

  • When blood sugar rises quickly, the body responds by equally quickly releasing insulin to “do something” with that sugar. Instantly raised sugar levels is an indication to the body that sugar will keep coming, and the result is actually an over-production of insulin. The result is actually an “over-clearing” of sugar from the blood. Remember that the brain can only use blood sugar as fuel, so when this happens it is brain function that suffers – thus the hypoglycemia symptoms. Another result of this cascade of chemical events is that the body is instructed to go out and eat more sugar.

    The glycemic index (GI) of a food is a measure of the property of how quickly it causes blood sugar to rise. The higher the GI is, the worse it is for blood sugar control. There is another index used to better measure the effect of a serving of a food – glycemic load (GL). This takes into account the “density” of particular foods and how a serving would affect blood sugar. Keeping the foods under a GL of 15 would be tremendously helpful for helping to control hypoglycemia. For instance, even though the GI of watermelon is 72 (pretty high) the GL of watermelon is only 4. So a serving of watermelon is actually fine. Of course, eating an entire watermelon would be a problem.

    The fiber content of food is also very important in controlling rapid rises in blood sugar for 3 reasons. First, it slows down the digestion and absorption of carbohydrates, thereby preventing rapid rises in blood sugar. Second, it increases cell sensitivity to insulin, thereby preventing the excessive secretion of insulin. And third, fiber improves the uptake of glucose by the liver and other tissues, thereby preventing a sustained elevation of blood sugar. This is why most processed and refined carbohydrates (bread, pasta, cereal, most grains) are bad for hypoglycemia; processing = removed or poor fiber.

    The best diet strategy for the hypoglycemic is to replace processed and refined carbohydrates in the diet with more fresh fruits, vegetables and quality proteins. Furthermore, the person suffering with hypoglycemia should never, ever go more than 3 hours without eating something. In between meals, a handful of nuts, a low GI protein bar, or a piece of whole fruit will all work well to keep to eating something every 2-3 hours.

Lifestyle

The biggest lifestyle consideration, other than diet, is consistent exercise. Exercise actually helps to: blood sugar by enhancing insulin sensitivity. The best way to go is to dedicate half of whatever time to have for exercise to building muscle and the other half to some sort of aerobic activity. And the aerobic part should be interval training.

Alcohol consumption also needs to be curtailed for the hypoglycemic. Alcohol induces reactive hypoglycemia by interfering with normal glucose utilisation  as well as increasing the secretion of insulin.

Supplements

B Vitamins: I alway recommend taking an activated vitamin B complex, as they all work synergistically together for many important biological pathways in the body. They aid in energy production and metabolism, cognitive function, mood, and cellular communications.

L-Carnitine: An amino acid that mobilises fatty acids into the mitochondria for ATP production. (Energy production of the cell).

Iodine: An essential component for thyroid hormones and production of T3 and T4 hormones within the blood stream

CoEnzyme Q10: Found in virtually every cell in the body and plays a vital role in energy-dependant processes.

*Disclaimer: This article should be used as a reference guide ONLY. Please consult a qualified health practitioner if you experience any symptoms of the hypoglycaemia  Never self-diagnose as it can be dangerous, causing unwanted side effects and possibly cause chronic conditions. 

Healthiest Regards

Tegan, Nutrition Nourishment

 

 

Kids Lunchbox Ideas: How to Encourage Healthy Eating Habits

Hello everyone,

When was the last time your child sat down at the dinner table and said, “Gee, thanks for this delicious plate of healthy food! Can I have seconds?” We can’t promise these tips will convert your picky eater into a fruit and vegetable fan, but they should make good food choices more attractive for everyone.

  1. Get them involved

    If you involve kids in planning meals, going grocery shopping, and preparing food, they will become invested in the process and more likely to eat. Even toddlers too young to make grocery lists can help you make choices (pears or nectarines? cheddar or swiss?) along the way. Simple, no-cook recipes like frozen yoghurt popsicles or fruit parfaits are an excellent way to get young chefs interested in healthy cooking and eating.

  2. Go to the source

    Teach kids where their food comes from. Rather than limiting yourself to the weekly supermarket run, take your family to a local farmer’s market (or to the farm itself) and meet the people who grow the food. Picking berries from a vine can help nurture a lifelong love of good eating and environmental stewardship. Visiting a dairy farm can teach children where their milk comes from (and why we should care about what goes in it). Planting tomatoes and melons in the garden may tempt a child to try the fruits of her labor.

  3. Make healthy snacks available

    If you stock the kitchen exclusively with healthy treats, children will eat them. As your children grow, stock good snacks in cabinets and shelves that they can reach without your help.

    Some kids eat more when they’re in the car than when they’re at the table simply because active play isn’t a viable alternative when you’re strapped in. Make sure you’re prepared with nutritious snacks whether you’re driving the carpool or going to soccer practice. Good choices include sliced apples, carrot sticks, whole grain crackers, light popcorn, raisins and water bottles.

  4. Give them freedom of choice

    Like the rest of us, kids want to have it their way. But no parent wants to be a short order cook, making four different meals for four different family members. Instead try the fixings bar approach. Offer a suitable base meal, like rice and beans, whole wheat tortillas or lean ground taco meat. Then let kids (and adults) dress it up with chopped tomatoes, lettuce, cabbage, cheese, salsa, jicama, parsley, peppers and other toppings. You might also try a pasta bar with a variety of healthy sauces. This approach works especially well when you?re serving young guests whose food preferences you may have trouble predicting.

    Kids like choices at snack time too, so consider packing an insulated lunch bag full of good snacks so they can make their own smart choices (and you can avoid hearing “I don’t want THAT!”).

  5. Drink to that

    Remember that your child doesn’t have to just eat five servings of fruits and vegetables a day he can also drink them. Smoothies can be a fun way to introduce new fruits.

  6. Be a role model

    A recent study found that young children’s food tastes are significantly related to foods that their mothers liked and disliked. Letting your child see you order a fresh salad rather a burger and fries at the drive-through may encourage her to do the same.

  7. Don’t give up

    Studies show that most children need multiple exposures (between 5 and 10) to try new foods. This isn’t to say that showing your child the same papaya or avocado five nights in a row will win her over, but rather to suggest that you shouldn’t give up the first time she rejects something.

  8. Teach healthy eating habits early

    Use meal and snack times as teachable moments to help even the youngest children make wise food choices.

Nutrition Nourishment has been busy researching and trialling new recipes for the young generations and has just opened the new Kids Lunchbox section in the recipes. Be sure to check it out. Below are two recipes taken from Nutrition Nourishments new recipes collection.

5 Ingredient Quiche*

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A simple quiche recipe that can be eaten cold, and packed into a school lunch easy. An easy and tasty way to ensure your children are getting some vegetables in their diet, along with proteins for rebuilding and nutrients to aid in growth and development.

Ingredients:

8 eggs

Handful of Baby Spinach

2/3 Cup of butternut pumpkin, cut into small cubes

1 leek, diced

Handful of fresh parsley, finely chopped

Method:

Step 1: Preheat your oven to 180 degrees Celsius.

Step 2: Whisk your eggs until well combined and looking delicious. Mix through the remaining ingredients. Pour the mixture into a pie dish, my base measures 18.5cm. I have a fabulous non stick one that the quiche slides straight out of, depending on what you are using you may want to grease it first.

Step 3: Bake for 20 – 25 minutes (I find 20 minutes works perfectly in my oven).

Step 4: Allow to cool. Eat and enjoy.

Vegetable Chips

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Ingredients:

1 Large Sweet Potato

1 Beet

1 Large Parsnips

2 Large Zucchini

Extra Virgin Olive Oil

Himalayan Pink Salt

Method:

Step 1: Set oven to 180 Degrees Celsius and line baking tray with baking paper.

Step 2: Wash and peel root vegetables. Thinly slice and layer onto a baking tray.

Step 3: Drizzle with Extra Virgin Olive Oil and sprinkle with Himalayan Pink Salt.

Step 4: Bake for 15 minutes, then remove from oven to turn over. Bake for another 15 minutes making sure to check for chips that are turning brown around the edges and remove them sooner if needed. If you have some chips that are still a little moist, leave them in for another 5-15 minutes as needed to crisp them up.

Step 5: Let them cool and store in an airtight container for up to 1 week! Enjoy!

And as always,

Healthiest Regards

Tegan, Nutrition Nourishment

Recipe of the Week: Barley and raw veg power salad

Hello everyone,

Been super busy getting all the recipe pages updated for you guys, with photos, and easy-to-navigate drop-down menu. Below is one of the recipes I’m really excited about, it’s packed full of nutrients, proteins and anti-oxidants to provide health and regeneration; It’s called the Barley and Raw Veg Power Salad. Just because it’s starting to cool down, doesn’t mean you have to completely remove delicious salads from your daily menu.

Firstly, some health information regarding barley…

Barley is a major cereal grain, commonly found in bread, beverages, and various cuisines of every culture. It was one of the first cultivated grains in history and, to this day, remains one of the most widely consumed grains, globally.

Barley and other whole grain foods have rapidly been gaining popularity over the past few years due to the various health benefits they provide.

Whole grains are important sources of dietary fiber, vitamins, and minerals that are not found in refined or “enriched” grains. Consuming plant-based foods of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. They are also considered to promote a healthy complexion and hair, increased energy, and overall lower weight. Barley has proven benefits for health including lowering blood pressure, improving bone strength and integrity, supporting heart health, reducing the risk of cancers, particularly colon, reducing inflammation in the body, promoting health digestion and elimination, along with weight maintenance, and satiety (feeling full or satisfied).

Nutritional profile of barley

Barley is commonly found in two forms: hulled and pearled. Hulled barley has undergone minimal processing to remove only the inedible outer shell, leaving the bran and germ intact. Pearled barley has had the layer of bran removed along with the hull.

Half a cup of hulled barley contains:

  • 326 calories
  • 11.5 grams of protein
  • 2 grams of fat
  • 0 grams of cholesterol
  • 68 grams of carbohydrate
  • 16 grams of dietary fiber (64 percent of daily requirements)

That same serving provides the following portion of your daily allowance of minerals and micronutrients:

  • 3 percent of calcium
  • 18 percent of iron
  • 40 percent of thiamin
  • 15 percent of riboflavin
  • 21 percent of niacin
  • 15 percent of vitamin B6
  • 5 percent of folate
  • 30 percent of magnesium
  • 25 percent of phosphorus
  • 12 percent of potassium
  • 17 percent of zinc
  • 23 percent of copper
  • 50 percent of selenium
  • 90 percent of manganese

Beta-glucans are a type of fiber that is found in barley. Recently, beta-glucans have undergone extensive studies to determine their role in human health.

They have been found to lower insulin resistance and blood cholesterol levels, thereby lowering the risk of obesity as well as providing an immunity boost.

Now to the good stuff…. How can you incorporate this nutritious food into your diet?

Quick tips:

  • Add barley to any pot of soup or stew to make it heartier and more flavorful.
  • Cook barley in your choice of broth and add a variety of vegetables for a tasty pilaf or risotto.
  • Toss chilled cooked barley with diced vegetables and homemade dressing for a quick cold salad.
  • Combine barley with onion, celery, mushrooms, carrots, and green pepper. Add broth to the mixture, bring it to a boil, and then bake for approximately 45 minutes for an easy and healthy barley casserole.

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Barley and Raw Veg Power Salad

A delicious summer-inspired salad, full of nutrients to aid in health and regeneration. Raw cauliflower, when processed, soaks up the dressing and all the lovely flavours. Perfect on it’s own, or paired with grilled lean meat or fish. 

Ingredients:

150g (2/3 cup) pearl barley

2 oranges, peeled

1 lemon, rind finely grated, juiced

1 tablespoon extra virgin olive oil

2 teaspoons maple syrup

250g cauliflower florets

1 small zucchini, finely chopped

2 celery sticks, thinly sliced

2 green shallots, thinly sliced

280g mixed carrots, peeled, coarsely grated

50g (1/3 cup) dried cranberries

1/2 cup fresh mint (firmly packed), chopped

1/2 cup fresh coriander leaves (firmly packed), chopped

2 tablespoons toasted pine nuts

200g low-fat feta, quartered

Extra virgin olive oil, extra, to drizzle

Fresh mint and Coriander leaves, extra, to serve

Method:

Step 1: Place barley in a saucepan. Cover with cold water. Bring to the boil over high heat. Reduce heat to medium. Simmer, stirring occasionally, for 30-35 minutes or until tender. Drain. Refresh under cold running water. Pat dry with paper towel. Place in a bowl.

Step 2: Holding each orange over a bowl to catch any juice, cut along either side of the white membranes to remove orange segments. Reserve juice. Combine orange juice, lemon juice, oil and maple syrup in a bowl and season.

Step 3: Process cauliflower until finely chopped. Add cauliflower and zucchini to juice mixture. Set aside for 5 minutes to develop the flavours.

Step 4: Add orange segments, lemon rind, celery, shallot, carrot, cranberries, zucchini mixture and 3/4 of the herbs to the barley. Season. Toss to combine. Divide among bowls. Sprinkle with pine nuts. Top with feta. Sprinkle with remaining herbs. Drizzle with extra oil and sprinkle with extra herbs.

Healthiest Regards

Nutrition Nourishment

The Vegetarian diet: Prevention of common nutrient deficiencies.

Hello everyone,

Today’s blog is focused on a vegetarian diet and the nutrients that cause a greater risk of deficiencies when eating a plant-based diet. While it may be possible to eat the correct foods to ensure your body is getting all the nutrients it needs, a person following a vegetarian diet may need to include the use of supplements to equip the body with adequate nutrients for every healthy functioning. At the bottom of the blog, nutrition nourishment has included foods that provide key nutrients for vegetarians.

A vegetarian diet, in its most basic form, is a plant-based diet. Various types of vegetarian diets exist: some only omit animal flesh but allow for poultry and/or seafood, while other stricter forms exclude consumption of animals and animal products altogether (e.g., eggs, dairy products, gelatin, honey, etc.).

Although a wide array of health benefits associated with eating a vegetarian diet exists, nutritional concerns may arise from the exclusion of animal products and their nutrients, which can result in several deficiencies. However, a well-planned vegetarian diet can make up for this by finding these nutrients in plant foods. If you follow or plan to follow a vegetarian diet, do keep an eye out for the following key nutrients:

Protein

Due to the exclusion of meats, a vegetarian diet may be lower in protein but can easily meet the recommended daily requirements with careful planning. Dairy and eggs provide complete protein, meaning they contain all nine essential amino acids for good health. Amino acids are the building blocks of proteins that our bodies cannot make on their own. Individuals following a strict form of vegetarianism/veganism can find significant sources of complete protein rich plant foods in the form of quinoa, buckwheat, soy, chia seeds and hempseeds.

In addition to the essential amino acids, plant-based sources of protein can be combined to arrive at a complete protein: for example, a combination of brown rice and beans contains the complete set of essential amino acids. A varied intake of these complementary protein sources throughout the day can provide an adequate amount of protein.

Iron

Vegetarians who do not consume enough iron are at risk for iron deficiency anaemia due to the decreased absorption of iron from plant sources. Iron can be found in soybeans, lentils, spinach, quinoa, chickpeas, oats, tomatoes and tofu. Combining plant-based iron sources with a source of vitamin C (such as citrus fruit or red peppers) also increases iron absorption.

Zinc

Zinc plays a myriad of roles in biological functions. The primary cause of zinc deficiency is poor dietary intake. Sources of plant-based dietary zinc include bread, legumes, milk, soybeans, tempeh, tofu, nuts and seeds.

Vitamin B12

Vitamin B12 is of special concern in a vegetarian diet. A deficiency can cause megaloblastic anaemia and other physiological concerns. B12 can be found in animal products (eggs, cheese and yogurt), but is not naturally found in plant products. It can be found in algae, such as spirulina, and for stricter vegetarians, B12 can be obtained by consuming fortified foods (e.g., breakfast cereals) or as a supplement. Again, be careful about the source of the B12.

Calcium

Calcium is integral to maintaining bone health. Moreover, calcium plays an important biochemical role in all cells. Calcium can be found in dairy products, fortified orange juice and plant milks (soy, rice, almond, etc.), tofu, almonds, sesame (and tahini), dandelion greens and fish bones.

And finally, green leafy vegetables such as collard greens, spinach and rhubarb contain appreciable amounts of calcium, but also contain a chemical called oxalic acid that reduces their absorption. In order for calcium to be properly absorbed, it’s important to maintain vitamin D levels!

Omega-3 fatty acids

Aside from their well-documented health benefits, omega-3 fatty acids are essential to normal growth and health. While the most popular source of omega-3 fatty acids in the Western diet is fish, they can also be found in flax seeds, chia seeds, walnuts, flaxseed oil, soybean and canola oil. Hens fed a diet of greens (e.g. seaweed, green algae) or flax and canola seeds produce eggs with a high omega-3 fatty acid content. An increasing number of foods are being fortified with omega-3 fatty acids, such as orange juice. The sources for these omega-3 fatty acids could be fish-based, so be sure to read the label of the food in question if you happen to be a strict vegetarian!

Iodine

Iodine consumption is essential to the creation and storage of the thyroid hormones thyroxine and triiodothyronine. Sources of iodine include iodized salt, dairy products and dried seaweed and kelp. Also, plants grown in iodine-rich soil will contain appreciable amounts of iodine.

There are many benefits of a following a vegetarian diet, so if you do decide to follow one, make sure you avoid deficiencies and get all the nutrients that you need! Read below to find out what foods contain key nutrients for plant-based diets.

Key Nutrients for Vegetarians and Vegans

Regardless of the kind of meat-free diet practiced, vegetarians should focus on getting enough protein, iron, calcium, zinc, vitamin B12, riboflavin, alpha-linolenic acid, and vitamin D.

Here are some ways to incorporate these nutrients into a vegetarian diet:

  • Protein: Choose tofu, edamame, tempeh, veggie burgers with 5 grams of protein or more, beans and other legumes, nuts, nut butters, eggs, and higher-protein whole grains such as quinoa, amaranth, and kamut.
  • Iron: Eggs, fortified breakfast cereals, soy-based foods, dried prunes, dried apricots, nuts, beans, legumes, and fortified whole wheat bread are good choices.
  • Calcium, which builds bone, is plentiful in cheese, yogurt, milk, edamame, tofu, almonds, sesame tahini, calcium-fortified orange juice, calcium-fortified non-dairy beverages like soy or almond milk, and dark green leafy vegetables like collard greens, spinach, and bok choy.
  • Zinc, which boosts the immune system, is ample in soybeans, soy milk, veggie “meats,” eggs, cheese and yogurt, fortified breakfast cereals, nuts, seeds, mushrooms, lentils, black-eyed peas, split peas, and wheat germ.
  • Vitamin B12: Soy-based beverages, some breakfast cereals, and fortified veggie “meats.”
  • Riboflavin: Almonds, fortified cereals, cow’s milk, yogurt, mushrooms, and soy milk are riboflavin-rich foods.
  • Alpha-Linolenic Acid (Omega-3): Canola oil, ground flaxseeds, flaxseed oil, walnuts, walnut oil, soybeans, and tofu are good choices.

As always if you are interested in further research regarding a vegetarian diet or vegan diet, click on the links below.

http://oldwayspt.org/traditional-diets/vegetarian-vegan-diet

http://oldwayspt.org/resources/oldways-vegetarianvegan-diet-pyramid

http://www.nutritionaustralia.org/national/frequently-asked-questions/vegetarian-diets

https://daa.asn.au/smart-eating-for-you/smart-eating-fast-facts/healthy-eating/vegetarian-diets-the-basics/

https://daa.asn.au/smart-eating-for-you/smart-eating-fast-facts/healthy-eating/vegan-diets-facts-tips-and-considerations/

http://www.veganaustralia.org.au/health

Healthiest Regards

Nutritionnourishment

Macronutrient Series: Fats Part 1

Since around the 1960’s, when a campaign was released linking fat to weight gain, and chronic diseases such as heart disease, diabetes and cancers, low-fat diets became BIG business. So what happens when a product has the majority of its fat taken out? It tastes terrible. Enter sugar, flavour enhancer. It’s no surprise that one of the largest and most successful marketing plans rolled out to date was to discriminate against fats with “low-fat” diets promoted for health. Even now alot of consumers choose low fat options unaware they contain more sugar, and empty calories and less vitamins and minerals. All this to avoid FATS in their diets. But is fat really the villain it has been made out to be?

Nutrition nourishment is releasing its THREE part series blog on the macronutrient known as fats, or lipids in collective term. Fats have received a lot of bad publicity, and its true that eating large amounts of fried foods and other ‘fatty’ foods can lead to weight gain and cause health problems. However, fat should be an essential part of the diet as its role is to maintain a variety of biological functions and support good health. This blog will explain the basics of dietary fats, and introduce you to the common types of fats found in the common diet.

What is Fat? 

Fats have received a lot of bad publicity, and its true that eating large amounts of fried foods and other ‘fatty’ foods can lead to weight gain and cause health problems. However, fats are essential for a number of biological reasons. Dietary fats are naturally occurring molecules that are an essential part of our diet. They belong to a larger group of compounds known as lipids that also include waxes, sterols (e.g. cholesterol) and triglycerides. The different types of lipids have unique structures and correspondingly diverse roles in the human body.

Common Types of fats found in foods.

Saturated fats have no double bonds between Carbons and are saturated with hydrogens molecules, typically causing this type of fat to be solid at room temperature. They mostly come naturally occurring in animal products such as meat, poultry, butter and cheese, along with coconut and palm oils too. They tend to raise the ‘bad’ LDL cholesterol within the blood and lower ‘good’ HDL cholesterol. Eating more than 10% of your dietary fats in saturated fats can lead to risk of heart disease, stroke and some types of cancers.

 

Unsaturated fats contain double bonds between Carbons, usually liquid at room temperature and come in two main groups: monounsaturated fats and polyunsaturated fats. Unsaturated fats are considered a ‘good’ fat by many nutritional experts due to research showing they inhibit disease such as diabetes, depression, dementia, autoimmune disease and heart disease.

Monounsaturated fats contain only one double bond and have been shown to improve cholesterol levels in the blood and lower the risk of heart disease. They form the foundation of diets such as the Mediterranean diet and the DASH diet, both which promote good health and longevity. Rich sources include olive oil, avocados, almonds, cashews, peanuts and some seeds.

Polyunsaturated fats contain two or more double bandstand are considered an essential fatty acids, as the body cannot create these so they must be a part of a healthy diet. PUFA’s come mainly from fish and plant oils, chia seeds, flaxseeds, walnuts and some vegetables. There are two groups of polyunsaturated fatty acids known as Omega 3, and Omega 6. These fatty acids are determined by the location of the first double bond on the chain from the left.

Omega 3 fatty acids promote anti-inflammatory properties within the body and are found in oily, fatty fish including salmon, sardines, trout, and herring, along with linseeds, chia seeds, walnuts, canola oil and mega 3 enriched eggs.

Omega 6 fatty acids are said to promote inflammation in the body when consumed in large amounts, which can increased the risk of cancers, heart disease autoimmune disorder such as rheumatoid arthritis. Currently opinions vary on the correct ratio of Omega 3 fatty acids to Omega 6 fatty acids, with most of the western population consuming enough Omega 6, but low amounts of Omega 3.

And then there is Trans fat… This type of fat is rarely found naturally occurring, and is made from vegetable oils that are hydrogenated, which is a process used in commercial food manufacturing to lengthen the shelf life of foods. This results in the polyunsaturated vegetable oil, acting like saturated fat in the body during digestion. Experts agree there is no safe level of trans fat, as it raises ‘bad’ HDL cholesterol and lowers ‘good’ LDL cholesterol. Studies link trans fat to increased risk of heart disease, diabetes, dementia, gallstones, and inflammation. They are found in processed foods such as commercial baked goods, fried foods and cheap brand of margarine. Always avoid foods that contain ‘partially hydrogenated’ or ‘hydrogenated’ vegetable oils in the ingredients list. The good news is that many food manufacturers and restaurants have cut back on the use of trans fat in their foods.

Good Fats, Equal Better Health

Monounsaturated and polyunsaturated fatty acids play a crucial role in maintaining good health. They offer an extraordinary range of benefits for the cardiovascular system as well as helping to fight an impressive number of diseases. Below is a brief outline of benefits established from research around the world.

Monounsaturated fats and polyunsaturated fats may help to safeguard against type 2 diabetes, protect against forms of cancers, decrease levels of total cholesterol in the blood, and reduce levels of artery-clogging triglycerides, which is a blood fat linked to heart attacks and strokes.

Omega-3 fatty acids have anti-inflammatory properties that cut the risk of sudden cardiac death by half, provide protection against strokes, reduce depression, protect against dementia, steady heart rhythm, reduce the risk of vision loss and macular degeneration, may aid in children with ADHD and autism to help settle and set forces, along with preventing blood blotting, and high blood pressure.

We hope you enjoyed the FIRST PART of the Fats- Macronutrients Series, and have developed a greater understanding of the types of fats found in the diet, and improved your knowledge on some of the roles dietary fats play in the body. The information you have obtained from this blog have laid the foundation to increase your knowledge in the next blog in PART TWO of the fats-macronutrients series, nutrition nourishment will go into extensive detail on the different functions that dietary fats have  in the body and how the information can assist you to good health.

Healthiest Regards

Nutritionnourishment

 

Fact Sheet: Lactose Intolerance

It is rare for caucasians to develop lactose intolerance, however, it is quite common among people from asia, africa, the middle east and some mediterranean countries, as well as aboriginal australians. Up to five per cent of caucasians versus up to 75 per cent of non-caucasians living in Australian are lactose intolerant.

What is Lactose Intolerance?
Milk and other dairy products contain a sugar carbohydrate called lactose. Normally, the body breaks down lactose into its simpler sugar components for digestion with the help from the enzyme lactase. Most mammals stop producing lactase when they are weaned, however, some humans are able to produce it throughout their life. With enough lactase, a person can have digestive problems like abdominal pain and diarrhoea when they consume dairy products containing lactose. This is known as lactose intolerance or lactase deficiency.

Types of lactose Intolerance
There are three main types and two rare types of lactose intolerance such as:
Primary Lactose Intolerance: The most common form is a normal result to aging. Most people are born with enough lactase, and the amount decreases over time. This is because as people age, they eat a more diverse diet and rely less on milk. The decline in lactase is gradual and seen most common among people in asia, africa, native america and of mediterranean ancestry.
Secondary Lactose Intolerance: Due to an illness or injury with intestinal diseases such as celiac disease and inflammatory bowel disease or due to a surgery or injury to the small inestine.
Congenital or developmental lactose intolerance: In rare cases, lactose intolerance is inherited. A defective gene can be passes from the parents to the child’s, resulting in the complete absence of lactase in the child.
Developmental lactose Intolerance: occasionally, a type of lactose intolerance called developmental lactose intolerance occurs when a baby is born prematurely. This is due to the lactase production in the baby beginning later in pregnancy, after at least 34 weeks.

Symptoms of lactose Intolerance
Abdominal painful.
Abdominal swelling (bloating)
Flatulence (excessive wind)
Diarrhoea
Nausea
If you are experiencing these symptoms and are concerned, it is best to speak to your doctor. It may be suggested to eliminate dairy foods if a lactose intolerance is suspected. Some dairy products, such as hard cheese and mature chesses, contain no lactose and other products such as yoghurt, cream, butter and ricotta contain very little. Many people with lactose intolerance can tolerate a small amount a lactose within their diet with little symptoms.

Causes of Lactose Intolerance
Lactose intolerance is largely genetically determines although some other cause can include:
Congenital
gastroenteritis
parasitic infections
iron deficiency

Lactose Intolerance in babies
Around two thirds of babies will experience some degree of lactase deficiency in their early months without it causing any harm. Human breast-milk contain arounds seven per cent lactose, the amount is not affected by the mother’s diet. A bout of gastroenteritis can strip the baby’s small intestine of lactase enzymes, and lactose-free formula may need to be used for a number of weeks until the enzyme levels recover. Lactase drops are also available from pharmacies, but they aren’t always helpful.
A few babies are born without any lactase enzymes at all, and lactose-free formulas may be an option in such cases. Lactose intolerance does not cause vomiting in babies, this may be symptomatic of an allergy to cow’s milk protein casein, and should be assessed by a doctor.

Diagnosis
Various methods may be used to diagnose lactose intolerance including:
Hydrogen breath test: this tests the amount of hydrogen that is breathed out. When lactose if fermented by bacteria in the bowel, instead of being converted by lactase, more hydrogen is produced
Elimination diet: A tedious method that involves removing foods that contain lactose to see is the symptoms improve. If the symptoms reappear once the foods are reintroduced, then lactose intolerance is most likely the cause.
Stool Acidity Test: This test is more often done in infants and children. It measures the amount of lactic acid in a stool sample. Lactic acids accumulates when bacteria in the intestine ferment the undigested lactose.

How is lactose Treated?
There’s currently no way to make your body produce more lactase enzyme. Treatment for lactose intolerance involved decreasing or completely removing milk products containing lactose from the diet. Lactose-free milk products can be found at the supermarket and there are plenty of other alternatives.
An over-the-counter lactase enzyme is available in capsule, pill, drops or chewable form to take before consuming dairy product. The drops can also be added to a carton of milk.
People who are lactose intolerant and not consuming milk or dairy products may become deficient in calcium, vitamin D, riboflavin and protein. Taking calcium supplements or eating foods that are either naturally high in calcium or are calcium-fortified is recommended.

Management of Lactose Intolerance
Soy foods such as soy milk and yoghurt are lactose free, and a good source of calcium, making it a great substitute for milk or milk products
Hard and matured cheeses such as cheddar, edam, swiss, mozzarella, brie and fetta contain no lactose and are tolerated by people with an intolerance
Drink milk in moderate quantities. Most people with this condition can tolerate 240ml of milk per day, but you need to work out your own tolerance klevel.
Avoid low-fat or non-fat milks as they can travel quickly through the gut and tend to cause symptoms in lactose intolerant people. Also, many low-fat milk products may contain skim milk powder, which provides a higher dose of lactose
Eat foods that contain lactose in combination with other foods or spread them out over the day, rather than eating a large amount at once

Hidden Lactose
If you are trying to avoid lactose, ingredients to look for in the list label includes milk solids, non-fat milk solids, whey and milk sugar. Foods with hidden lactose below:
Biscuits and cakes (if milk of milk solids are added)
processed breakfast cereals
cheese sauces
cream soup
custard
milk chocolate
pancakes and pike-lets
scrambled eggs
quiche
muesli bards
some breads and margarine

For more information please visit the following websites below:

http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/lactose-intolerance/

http://www.gastro.net.au/diets/lactose.html

http://www.nutritionaustralia.org/national/resource/lactose-intolerance

http://www.webmd.com/digestive-disorders/tc/lactose-intolerance-topic-overview#1

Healthiest Regards

Nutrititonnourishment

May’s Diet Review: The DASH Diet, Healthy eating to lower blood pressure

What is DASH?
The DASH stands for Dietary Approaches to Stop Hypertensions. The DASH emphasises portion size, a variety of healthy foods and getting the right amount of nutrients. The below review is to help you discover how DASH can improve your health and help to lower your blood pressure.

DASH is a lifestyle approach to healthy eating thats been designed to help treat or prevent high blood pressure; you may have hear your doctor call it hypertension. By following the DASH you are encouraged to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, including potassium, calcium and magnesium. The diet promotes a healthy amount of fruits, vegetables and low-fat dairy foods and moderate amounts of whole grains, fish, poultry and nuts.

DASH generally includes 2,000 calories, about 8,000kj , a day and is low in saturated fat, cholesterol and total fats. Although it is not a weight-loss program, you may indeed lose unwanted kgs as you are guided towards healthier food choices.

Cutting Back on Sodium.
The foods at the core of the DASH diet are naturally low in sodium and high in other important minerals needed to help reduce hypertension, such as calcium, potassium and magnesium. It’s important while following the DASH diet to look for other ways to further decrease your sodium intake. One teaspoon of table salt has 2,325mg of sodium, when reading food labels you may be surprised at just how much sodium some processed foods actually contain. The Australian recommendations for daily sodium consumption are less than 1,600mg! Even low-fat soups, canned vegetables, ready-to-eat cereals and sliced meats from the local supermarket deli often contain high amounts of sodium. When shopping, scan packaged foods for the nutritional panel and look at the per 100g column. Low salt foods are considered less than 120mg per 100g.

Tips to reduce Salt intake.
Using herbs and spices to flavour your foods instead of salt
Not adding salt when cooking rice, pasta
Rinsing canned foods to remove some of the sodium
Buy foods labeled ‘no added salt’, ‘low in salt’ or ‘salt free’

What about Alcohol and Caffeine?
Sodium isn’t the only factor to increasing hypertension in the population. Drinking too much alcohol and smoking can also contribute to an increase in blood pressure.
The DASH diet doesn’t address caffeine consumption and the influence of caffeine on blood pressure still remains unclear, however caffeine can cause blood pressure to rise temporarily so if you already have high blood pressure you may need to consult your doctor.

Important strategies to get started on DASH
1. CHANGE GRADUALLY
Rather than switching to all whole grains, start by making one or two of your grain serves a day whole grains. Increasing fruits, vegetables and whole grains gradually can also help prevent bloating or diarrhoea that may occur if you aren’t use to eating a diet with lots of fibre. You can also try over-the-counter products to help reduce gas from beans and vegetables.

2. REWARD SUCCESS AND FORGIVE SLIP UPS
Reward yourself with a nonfood treat for your accomplishment, perhaps rent a movie, purchase a book or treat yourself to a spa day. Everyone slips up, especially when learning something new. Remember that changing your lifestyle should be a long-term process.

3. ADD PHYSICAL ACTIVITY
To boost the blood pressure lowering effects of the diet, consider increasing your physical activity in addition to following the DASH diet. Combining both the diet and regular exercise makes it more likely that you’ll reduce your blood pressure, along with other health benefits.

4. GET SUPPORT IF YOU NEED IT
If you’re having trouble sticking to your diet, talk to your doctor or dietitian about it. You might get some tips that will help you stick to the diet. It can also make a huge difference to have the support of loved ones, family and friends.

Important reminder, healthy eating isn’t an all-or-nothing proposition. What’s most important is that over the span of a week you eat healthier foods with plenty of variety and colour. This is both to keep your diet nutritious and to avoid boredom or extremes. For more information on suggested daily servings and information on blood pressure control see below links for details.

http://dashdiet.org/default.asp

https://www.nhlbi.nih.gov/health/health-topics/topics/dash

https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf

Healthiest Regards

nutritionnourishment