Tag Archives: diet

Flaxseeds: The Natural Solution for Digestive Issues

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A natural solution for digestive issues?

In this article, Jane McClenaghan, one of Northern Ireland’s most esteemed nutritionists with over two decades of experience, explores how these tiny seeds can support your gut. Jane, who runs Vital Nutrition and regularly contributes to media outlets such as the BBC and The Belfast Telegraph, explains the importance of flaxseeds’ fibre content, their prebiotic effects, and their role in maintaining a healthy gut microbiome. Through her expert insight, you’ll discover easy ways to incorporate flaxseeds into your diet and the science behind their digestive benefits.

How do flaxseeds improve digestion?

Flaxseeds contain a lovely balance of soluble and insoluble fibre, making them the perfect addition to your diet if you are serious about optimising your digestion. A portion size of flaxseed can contribute over 4g to your daily fibre intake.(1) Not a bad start to the recommended daily intake of 30g fibre a day (2). For optimum digestive benefits, choose a form of milled flaxseed, as whole seeds can pass through the digestive tract undigested, and won’t have the same beneficial effects.The Role of Soluble and Insoluble Fibre in Digestive HealthSoluble and insoluble fibre work together to help regulate bowel movements and keep things moving. Both types of fibre have benefits for digestion. Soluble fibre is the stuff that dissolves in water to form a gel and may be helpful for people with loose stools, and insoluble fibre helps to speed up transit time. It is important to have a combination of both types of fibre in our diet, so flaxseed definitely ticks the fibre box.Flaxseeds and Gut Health: The Power of LignansFlaxseeds also contain a class of polyphenols called lignans. Once lignans are metabolised by the bacteria in our gut, they have various health benefits that may include anti-inflammatory effects and hormone balancing effects.

How much flaxseed should I consume daily for gut health?
Just two dessertspoons a day (20g) is all you need each day. You can take it all in one go – in your favourite breakfast for example, or divide your intake over a couple of meals in your day.

Studies on Flaxseed and Constipation
Studies show that just 10 g of flaxseed twice a day for 12 weeks significantly improved constipation symptoms, particularly stool consistency (3).

Gradually Increasing Fibre for IBS
If you have IBS, you may prefer to increase fibre in your diet a little more gradually until your body gets used to it.

What is the best way to incorporate flaxseeds into my diet?
Flaxseed is really versatile and easy to add to lots of foods. Linwoods have a range of milled flaxseed products that are lovely to add to any meal of the day. Try adding a spoonful of milled flaxseed to your favourite breakfast of porridge, overnight oats of Greek yoghurt. For added crunch and a little extra antioxidant benefits, try adding a spoonful of Linwoods Flaxseed, Sunflower, Pumpkin & Chia Seeds & Goji Berries onto salads or use as a tasty topper for soups at lunchtime. There are lots of ways to incorporate milled flaxseed into your diet, and you will soon find your favourite.

Are flaxseeds beneficial for overall digestive health?
Flaxseeds have lots of benefits for gut health, thanks to their anti-inflammatory and prebiotic effects.

Flaxseeds and Gut Microbiome Support
As well as helping to keep us more regular, flaxseeds may change the balance of bacteria in our gut microbiome for the better, reduce bloating and help support overall digestive health.

Flaxseed with Probiotics for Enhanced Digestive Benefits
If you are looking for a little extra help from your daily flaxseed habit, then take a look at Linwoods Milled Flaxseed with Bio Cultures & Vitamin D. This combination contains a unique strain of a probiotic bacteria called Bacillus coagulans that has been shown to help reduce tummy pain, gas, wind and bloating (4).

Boosting Gut Health with a Variety of Plant Foods
Did you know that eating 30 different plant foods a week can help support our gut microbiome? Linwoods Flaxseed, Sunflower, Pumpkin & Chia Seeds & Goji Berries is a great way to boost your intake of plant foods, with five different plant foods in one healthy product.

Do flaxseeds help support a healthy gut microbiome?
The soluble fibre in flaxseeds acts as a prebiotic to help nourish the bacteria in our microbiome. Think of prebiotics as the fuel that our gut microbiome needs for a healthy diversity and abundance of good bacteria.

Flaxseeds and Increased Probiotic Bacteria
One study showed that the addition of flaxseed for 6 weeks increased the abundance of 33 species of probiotic bacteria (5).

Variety of Plant-Based Foods for a Healthy Microbiome
The more variety of plant-based foods in our diet, the greater the abundance and diversity of beneficial bacteria in our gut microbiome. Make flaxseed part of your daily routine to help feed your gut.

References:
https://linwoodshealthfoods.com/product/milled-flaxseed/
https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5944250/
https://www.healthline.com/health/bacillus-coagulans#side-effects-and-risks
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4531470

Adding Flaxseed to my diet everyday has made a huge difference to my life. As a busy mum I find it hard to eat healthy. Linwoods do a lot of different types of seed. I have tried most of them and adding them to yoghurt, salads and porridge really ups my nutritional game. They are convenient, you just add a couple of dessert spoonfuls to a meal, or even a smoothie, and you’re good to go. I even like the taste and the texture they add to meals. Win win all round.

93% Of Brits Rightly Believe That Problems With Sight Can Affect Wellbeing: Experts Share Nutrition Advice To Help Support Eye Health

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As one of the five senses, vision is pivotal to a happy and comfortable life. But eye-opening new 2024 data, part of a new report tracking the UK’s eye nutrition knowledge and habits – SEEING SENSE: The Nation’s Eye Health Knowledge And The Impact Of Diet1 and commissioned by MacuShield,[2] – has raised concerns around the nation’s eye health dietetics. The same MacuShield report also brings to light how much importance Brits place on their eyesight and their perceived negative impacts of poor eye health.

The report data found that a high 93% of Brits1 believe that a problem with sight can affect other areas of wellbeing. Nearly three quarters (73%) say sight problems lead to headaches, 67% report stress or anxiety, 54% say mood or mental wellbeing issues and 40% say increased risk of falls.[3]

Optometrist Francesca Marchetti and co-author of the new MacuShield report says: “The nation clearly knows the dreadful impact of poor eyesight. In fact, the MacuShield report data has revealed how 28% of Brits admit that vision is their most ‘important area of health’ and 84% believe that their vision deteriorating would impact their everyday lives.”[4]

But, according to the New MacuShield report: “SEEING SENSE: The Nation’s Eye Health Knowledge And The Impact Of Diet,” despite 63% of Brits saying a good diet can support eye health,[5] only 9% admit to actually eating a healthy diet.[6] What’s more, 42% are unaware how to eat to support their eye health[7] and 10% wrongly believe there is nothing you can do to support eye health.[8]

Clinical Nutritionist and co-author of the new MacuShield report, Suzie Sawyer explains: “There has been a slight improvement in some areas of the nation’s knowledge; when MacuShield shared the same data in 2023, 12% of respondents said they didn’t believe it was possible to help support eye health.”[9]

But more needs to be done. 

Public Health Nutritionist and one of the MacuShield report co-authors, Dr Emma Derbyshire notes: “We need to ensure that our diets contain the correct nutrients from a young age. Leaving it too late can have a big negative impact on eye health. The latest data from MacuShield has already found  that 70% of respondents admit that they’ve noticed their eyes deteriorating with age[10] and a high 91% of Brits would be more likely to look after their eye health if they thought they were losing their vision, rather than putting practices in place all the time to keep their eyes healthy.”[11]

“Dietary advice is extremely valuable, but it can only work if people are able to follow it,” adds Dr Emma Derbyshire, noting further, “Only a third (33%) of adults aged 19 to 64 are achieving their 5-A-Day of fruit and vegetables, according to the UK National Diet and Nutrition Survey (NDNS[12]), meaning two thirds of the nation could be short of nutrients including essential vitamins and minerals for eye health. But bridging gaps with the appropriate targeted eye supplements maybe worth considering alongside a healthy diet with at least 5 fruit and vegetables a day as well as following a healthy lifestyle.” 

Knowing our eyes

 The macula is part of the retina right at the back of the eye. “It is only about 5 mm across, but it is responsible for our central vision, most of our colour vision and the fine detail of what we see,” adds Francesca Marchetti. The macula has a very high concentration of photoreceptor cells – the cells that detect light. 

Francesca Marchetti explains: “The macula is the most sensitive part of the retina and gives us sharp central vision essential for activities like reading and driving. The pit or depression within the macula, called the fovea, provides the greatest visual acuity.”

The Macular Pigment

Francesca Marchetti notes further: “Most people don’t know that the macula has a pigment – the macular pigment – which looks like a yellow spot at the back of the eye. This macular pigment is composed of three macular carotenoids – lutein, meso-zeaxanthin and zeaxanthin. The highest concentrations of macular pigment and hence of the three macular carotenoids are found in the fovea.”

Nutrition Know How

Speaking of the three macular carotenoids – lutein, meso-zeaxanthin and zeaxanthin – Public Health Nutritionist Dr Emma Derbyshire says: “When it comes to knowing a little about lutein, meso-zeaxanthin and zeaxanthin, our knowledge of these macular carotenoids is sparce. In the latest MacuShield eye tracker data detailed in the new report: SEEING SENSE: The Nation’s Eye Health Knowledge And The Impact Of Diet – only 19% of people know what lutein is.[13]

“But the foods that pack in the highest amounts of these nutrients aren’t being eaten regularly by us Brits. Just 46% of people eat nutrient-dense green vegetables such as kale weekly, 13% eat it daily and 10% never do.”

Suzie Sawyer adds: “The macular carotenoids are found in vegetables and fruit, in particular dark green vegetables and orange and yellow fruit and vegetables. Meso-zeaxanthin is found in some fish and seafood, such as trout and shrimp.”

 All the products in the MacuShield range2 contain LMZ3 – a nutrient blend of the three macular carotenoids: lutein (10 milligrams (mg), meso-zeaxanthin (10 mg) zeaxanthin (2mg).  

Omega 3 DHA is another beneficial nutrient for vision. We need 250 mg daily for beneficial effect for maintaining vision. Oily fish such as sardines and mackerel  provide this nutrient but just 40% of Brits eat oily fish twice a month and 18% just a few times a year![14]

Other vitamins and minerals also play a key role in eye health by helping to protect the eye tissues from oxidative damage linked to blue light (such as sun and digital screen) exposure. These nutrients include vitamin C, E, B2 and the minerals zinc and copper.[15]

Zinc is involved in retinal function[16] as it helps contribute to the maintenance of normal vision, while vitamin B2 supports eye health and is important to help maintain opacity and clarity of the lens which contributes to the maintenance of normal vision.[17] Foods such as berries, citrus fruits, vegetable oils, sweet potatoes, liver, kidneys, red meat and dairy products offer these nutrients.

“It is worrying that around 20% of people haven’t heard of vitamin C[18] and 33% don’t know what zinc is,”[19] notes Dr Emma Derbyshire. 

Bridging Gaps 

In the UK, too many of us are not getting the key nutrients we need that help support our eye health nutrition needs. In fact, two thirds of the nation could be short of nutrients including essential vitamins and minerals for their eye health because of failing to consume  5-A-Day of fruit and vegetables. That’s according to data from the UK National Diet and Nutrition Survey (NDNS[20]; aged 19 to 64).

Bridging gaps with the appropriate targeted eye supplements such as those in the MacuShield range[21] maybe worth considering alongside a healthy diet with at least 5 fruit and vegetables a day as well as following a healthy lifestyle. 

New MacuShield Original+ Omega 3™ contains a blend of all three macular carotenoids – lutein, meso-zeaxanthin, and zeaxanthin. Suitable for vegetarians and vegans, the same supplement also includes vitamin B2 and a daily dose of 250mg of DHA – which each help to maintain normal vision with just one capsule daily.[22]

Dr Emma Derbyshire notes further: “The UK’s NHS recommends that  everyone eats one portion of oily fish (140g) a week[23] but, the government’s NDNS data has found that among 11 to 18-year-olds, oily fish intake is 21g weekly and in adults is only 56g weekly,[24] so many of us are not only short of vital nutrients like vitamin B2 and Zinc according to the government’s nutrition survey (NDNS), but also omega 3.” 

Francesca Marchetti says: “For those people struggling to get their five fruit and vegetables into their daily diets, there’s another way to help top up the eye nutrient levels and bridge dietary gaps – and that’s taking a targeted eye health supplement, together with a healthy lifestyle makes good eye health sense to me.

“Let’s take action now to help support our vision down the line as we age.”

How Flaxseeds Support a Healthy Gut Microbiome

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Supporting a Healthy Gut Microbiome with Flaxseeds: Key Benefits and Insights from Award Winning Nutritionist, Rob Hobson.

Flaxseeds are rich in vital nutrients

Flaxseeds are rich in vital nutrients, including lignans, omega-3 fatty acids, fibre, vitamins, and minerals. While the term “superfood” is often over-used, milled flaxseed genuinely deserves this title and should be a daily addition to your diet to enhance its nutrient density. These tiny seeds offer a wide range of health benefits, particularly in promoting gut health. A healthy gut is crucial for digestion, immune function, and overall well-being, and by choosing milled flaxseed, you maximise the potential benefits.

The Nutritional Power of Flaxseeds

Flaxseeds are one of the best plant sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that we need to obtain from our diet. ALA has anti-inflammatory properties and ALA is known to lower levels of LDL (bad) cholesterol which is great for heart health1

Flaxseeds are also high in dietary fibre, making up about 40% of the seed. Of this fibre, 25% is soluble, which helps lower blood sugar levels and absorb cholesterol, both of which are important for preventing heart disease2. A study found that consuming flaxseed mucilage, which is the gel-like substance that forms when flaxseeds are mixed with water, can reduce levels of insulin and improve blood glucose control3.  This can help to promote better metabolic health such as reducing the risk of type 2 diabetes and other risk factors for heart disease like high cholesterol and blood pressure. The remaining 75% of the fibre in flaxseeds is insoluble, which helps add bulk to stool and prevent constipation4.

Flaxseeds are also rich in several other key nutrients, including protein, vitamin E, and magnesium. Flaxseed protein is a high-quality plant-based protein that contains all the essential amino acids, making it a valuable addition to a balanced diet for muscle repair and overall health.

Flaxseeds and The Gut Microbiome

One of the key benefits of flaxseeds is helping to maintain a healthy gut microbiome. The gut is home to trillions of bacteria and other microorganisms that play a crucial role in digestion and overall health. A diet rich in healthy and plant-based foods is linked with the presence and abundance of certain gut microbes that are also associated with a lower risk of developing conditions such as obesity, Type 2 diabetes, and cardiovascular disease5.

Soluble fibre in milled flaxseed also supports a healthy gut acting as a prebiotic, feeding the beneficial bacteria in your digestive system, which can be converted into short-chain fatty acids that help nourish the cells lining the colon, promoting a healthy gut barrier and reducing inflammation6,7. A study published in American Journal of Physiology – Endocrinology and Metabolism found that the fibres in flaxseed help increase the number of beneficial bacteria in the gut, specifically Bifidobacterium and Akkermansia8.

Flaxseeds are also known for helping prevent constipation, a common digestive issue that can negatively affect gut health. In a study where participants ate 10 grams of flaxseed twice a day for 12 weeks, their constipation symptoms, especially stool consistency, improved significantly9.

Flaxseeds have also been shown to reduce intestinal permeability, often referred to as “leaky gut,” where harmful substances pass from the gut into the bloodstream. This phenomenon is associated with inflammation and gastrointestinal disorders such as IBS. A study found that consuming 40 grams of brown or golden flaxseeds daily for 12 weeks significantly reduced intestinal permeability in overweight women10. Research shows that ground flaxseed is particularly beneficial for people with IBS because it is easier to digest and better absorbed by the body. Regular consumption can help relieve constipation, reduce bloating, and improve overall gut health, which is often compromised in people with IBS11.

Conclusion

Flaxseeds are a versatile and nutritious addition to your diet, offering numerous health benefits, particularly for supporting a healthy gut microbiome. Milled flaxseed is an easy and effective way to boost your nutrient intake. Simply add 2 tablespoons of Linwoods Organic cold Milled Flaxseed to smoothies, sprinkle it over porridge, yoghurt, or salads, and mix it into homemade muffins, breads, and pancakes. This is a simple yet powerful approach to enhancing your digestive health everyday.

References

  1. Pan, A., Chen, M., Chowdhury, R., Wu, J. H., Sun, Q., Camargo, C. A., … & Hu, F. B. (2012). α-Linolenic acid and risk of cardiovascular disease: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 96(6), 1262-1273. https://doi:10.3945/ajcn.112.044040
  2. Soliman G. A. (2019). Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients, 11(5), 1155. https://doi.org/10.3390/nu11051155
  3. Nowak, W., & Jeziorek, M. (2023). The Role of Flaxseed in Improving Human Health. Healthcare (Basel, Switzerland), 11(3), 395. https://doi.org/10.3390/healthcare11030395
  4. Anderson, J. W., Baird, P., Davis, R. H., Jr, Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition reviews, 67(4), 188–205. https://doi.org/10.1111/j.1753-4887.2009.00189.x
  5. Asnicar, F., Berry, S. E., Valdes, A. M., Nguyen, L. H., Piccinno, G., Drew, D. A., Leeming, E., Gibson, R., Le Roy, C., Khatib, H. A., Francis, L., Mazidi, M., Mompeo, O., Valles-Colomer, M., Tett, A., Beghini, F., Dubois, L., Bazzani, D., Thomas, A. M., Mirzayi, C., … Segata, N. (2021). Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals. Nature medicine, 27(2), 321–332. https://doi.org/10.1038/s41591-020-01183-8
  6. Ding, H. H., Cui, S. W., Goff, H. D., & Gong, J. (2015). Short-chain fatty acid profiles from flaxseed dietary fibres after in vitro fermentation of pig colonic digesta: Structure–function relationship. Bioactive Carbohydrates and Dietary Fibre, 6(2), 62-68. https://doi.org/10.1016/j.bcdf.2015.09.006
  7. Martin-Gallausiaux, C., Marinelli, L., Blottière, H. M., Larraufie, P., & Lapaque, N. (2021). SCFA: mechanisms and functional importance in the gut. The Proceedings of the Nutrition Society, 80(1), 37–49. https://doi.org/10.1017/S0029665120006916
  8. Arora T., Rudenko O., Egerod K.L., Husted A.S., Kovatcheva-Datchary P., Akrami R., Kristensen M., Schwartz T.W., Bäckhed F. Microbial fermentation of flaxseed fibers modulates the transcriptome of GPR41-expressing enteroendocrine cells and protects mice against diet-induced obesity. Am. J. Physiol. Endocrinol. Metabol. 2019;316:E453–E463. https://doi.org/10.1152/ajpendo.00391.2018
  9. Soltanian, N., & Janghorbani, M. (2018). A randomized trial of the effects of flaxseed to manage constipation, weight, glycemia, and lipids in constipated patients with type 2 diabetes. Nutrition & metabolism, 15, 36. https://doi.org/10.1186/s12986-018-0273-z
  10. Sant’Ana, C. T., Amorim, A. D., Gava, A. P., Aguilar, C. M., Silva, N. G., Machado, L. D., Viana, M. L., Oliveira, D. D. S., Silva, P. I., Costa, N. M. B., & Costa, A. G. V. (2022). Brown and golden flaxseed reduce intestinal permeability and endotoxemia, and improve the lipid profile in perimenopausal overweight women. International journal of food sciences and nutrition, 73(6), 829–840. https://doi.org/10.1080/09637486.2022.2052820 – 11
  11. Tarpila S, Tarpila A, Grohn P et al. (2004) Efficacy of ground flaxseed on constipation in patients with irritable bowel syndrome. Curr Topics Nutraceutical Res 2, 119–125. 12

Can Keto Pills Actually Help You to Lose Weight?

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Unless you’ve been living under a rock for the last three years, ‘keto’ is a word you’ll have heard before. While most of us have only a passing familiarity with the term, we generally know that it has something to do with a certain diet trend.

Though some have written it off as just another fad, keto has nonetheless gained a lot of traction among its followers and the public at large, with many having claimed to see great results with regards to meeting their weight loss goals.

As a result, a whole industry has grown around the idea, with keto pills being one of the most popular products on the market. Claiming to aid in weight loss and make it easier to drop a dress size, they promise to activate in the body a mechanism known as ‘ketosis’, which we’ll explain in more detail below.

But do they actually work? According to the experts, the answer may surprise you.

What are keto pills and how do they work?

weight loss, pills, do they work?

Source: Pixabay

Keto pills have generated a lot of discourse in recent years. They’ve made their way into the mainstream, many have doubted their efficacy, but there are also those who swear by them as a weight loss aid.

Keto pills function in a similar way to the keto diet. The keto diet works by sending your body into a state of ketosis. This is a specific type of metabolic process whereby your system burns fat instead of glucose to generate energy, thus getting rid of the fat deposits already at its disposal: your extra weight.

This ketosis is achieved by eating foods that are high in fat and low in carbohydrates, and typically takes around four days to occur. Once the process had been activated, the body sends fat cells to the liver, where they’re converted into ketones and used for energy.   

In keto pills, the concept is the same: to increase the level of ketones in your blood. However, rather than requiring the individual to cut out carbohydrates from their diet, they instead utilise something known as medium-chain triglycerides. Usually found in foods that are high in saturated fat, such as coconuts and palm oil, these work to stimulate the ketones in your blood, produce a state of ketosis, and thus catalyse weight loss.        

Are keto pills safe?

In order to prove their detractors wrong, some keto pill manufacturers have been willing to put their products through rigorous tests. At least five have appeared, for example, on US reality show Shark Tank, with reviews for Shark Tank keto pills advising that they’re a safe aid for weight loss for those interested in using them.    

The only downside to taking keto pills is that they can initially cause headaches as a side effect (although this is not the case for everyone who uses them). However, even those are affected need not worry, as this is nothing more than indicative of the body adapting to ketosis and typically resolved within a few days.

Do keto pills work as well as a keto diet?

Source: Pixabay

While keto pills can almost certainly aid with weight loss, experts do suggest that they’re slightly less effective than the diet they’re based on. That’s because, while they stimulate ketone production, they’re unable to replicate all of the benefits of this diet.

In particular, they do not lower either circulating insulin or glucose levels, with experts suggesting that these two boons are likely of equal benefit to increased ketone levels themselves.  

Are keto pills something you would be willing to try to aid with your weight loss goals? 

Collaborative brand content.

Staying Healthy Part 3: What I have been doing this week

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sweet potato, salad, health, diet, weight loss,
Losing weight and getting fit is hard, but sustaining it is just as tough. It is half term and there has been chocolate and fizzy drinks. Oh dear. All is not lost as I have been keeping up with my healthy habits and focusing on my goals. The occasional treat is fine. Or when you have two children under four, and no childcare, daily…. I jest.

My last chest X ray was a week and a half ago and my lungs are completely clear now. I also have no infection markers. It was a happy day but my doctor said that when young people get pneumonia it hits them harder and it will take me four-to-six weeks to get to my base line. So I have not been drinking alcohol as it weakens your immune system.
I have also been:

Making sure I stay hydrated. The negative effects of dehydration are underestimated. Drink more water!

Doing yoga with Adriene. I have long eschewed yoga, finding it too boring. I prefer to sweat and have a big calorie burn as I love food. I do know yoga has its benefits and I have decided to give it another go. Yoga with Adriene is fantastic. She is a blogger who does a free thirty day yoga course. I feel so relaxed when I do it. I also forgot how hard yoga can be. You need strength and a strong core. I have not exercised in over eight weeks because I had the pneumonia and I had barely exercised before that because I had my surgery, but I am slowly building up my strength. This course is perfect for that.

I have also been working on having my five-a-day. I have long felt inferior to people who manage to eat their five-a-day easily but I am good at it now. I usually add avocado to my toast, blueberries to my porridge and as much veg as possible to my supper. I also eat apples and satsumas throughout the day. Little things make a difference.

I have also not been forgetting my brain and I am learning a new language.

What have you been doing this week?

In Search of Wellness | Catherine Balavage’s New Health Column

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healthy eating, food, mushrooms, broccoli , It started with abject fear. The radiologist would not meet my eye. They were all smiles when I first arrived. I have had scans before and I know, without a doubt, that this time they have found something. When I go home I tell my husband they found something. He tells me I am being silly but I saw it in the radiologists eyes.

It is a week until the doctor calls me with the results. They have found nodules on my thyroid. I had told the doctor about my persistent sore throat many times. ‘I am going to be alright though?’ I ask the doctor. I cannot tell you that she replies. Everything feels very real. All I can think of is my two little children.

In another three weeks I have more tests and another scan. The consultant decides that they are not worried after all. I feel like I can breathe again. The weight of burden being lifted makes the world even brighter than before. But then I feel angry at myself. I have taken my body and my health for granted. I read an article in a newspaper that having sugar in your tea increases your risk of cancer. I rarely have a soft drink but I love chocolate and in July 2019 I took two sugars in my tea.

When this happened I was overweight. Not by much, but enough to make me worry. I have since lost a stone, stopped taking sugar in my tea, exercised frequently, and improved my diet. There was a huge difference in every aspect of my life. After I cut out sugar a lot of people told me my skin looked amazing and I was glowing. I stopped having those awful sugar crashes. You do not realise how awful sugar and caffeine makes you feel with the constant highs and subsequent crashes.

I have started this column to talk about my progress. Not just the weight loss but the improvement that happened to my health. The highs and lows, along with my relapses.

In November I had a medical emergency that required urgent surgery. I almost died. A few weeks after the surgery I got severe pneumonia in both lungs and ended up going in and out of hospital. The past three months have been the worst of my life but I refuse to let it break me. This column will cover everything about wellness as I become the fittest and healthiest I have ever been. From healthy eating, exercise and meditating; if it is about health I will cover it and give you the low down. Here goes.

Why I am Embracing No Sugar Days

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Sugar has become the new smoking. So dangerous that even the government has brought in a tax to protect us. It all feels a little overkill to me. There is no doubt that too much sugar is bad for our health, and obesity and diabetes is on the rise. So I have been trying to cut back. Dieting, however, is a word that encapsulates everything hard and boring. I have lived my life and have only been on one. A no sugar diet I did a few years ago. Which you can read about here.  It was brutally but I felt great after. I love chocolate and having an occasional coke. I do not prefer all sweet food to savoury but I believe a world without dessert is a sad one indeed. I have thought about going no sugar again. Each time the days seemed long and boring. I know sugar is not good for my health so I came up with a solution: no sugar days. Now I am not a dietician so this is just opinion. The problem with my previous attempts was obvious: they were for months or even forever. A lot to live up to. The truth is; sugar in moderation is fine. So why give it up completely? You can manage anything for a day. It is barely anything at all. I have noticed a difference in my health and in my body. In a world were having a no sugar, no gluten, no anything fun, diet seems to be the fashion I just want to rebel. And do not get my started on the whole clean eating thing. Food is not dirty. If you have a no sugar day once a week then the next day you taste sugar more and just eat less naturally. The key is to not just eat lots of junk food that is not full of sugar. A day of health eating makes you more conscious and kicks off more healthy habits. It also means you keep away from those horrible sweeteners. I have never believed that sweeteners are better for you than sugar. I keep away from them, and aspartame in particular, as much as I can.

You can eat fruit on your no sugar days. You can also have some cheese or an oat cake with peanut butter. Fix your body with good food and you are investing in your health and your future. Food is medicine. We forget this at our peril. Try having a no sugar day yourself. Or even a low sugar day. Write any comments or tips below, or email me at frost magazine at gmail.com

Italian Cuisine: The Ultimate Food for Your Brain and Palate

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Source: Pixabay

Italian cuisine is well-loved by people all over the world. Ask anyone what their favourite food is and you would likely hear them say some or all of these–pasta, pizza, tiramisu, and gelato–all of which originated in Italy. Italian food is usually very simple, consisting of very few ingredients but are cooked with love and passion, and served among family and friends, Italy being known for its strong family culture.

While cheese would probably be one of the main reasons why Italian food is such a crowd pleaser (who can resist cheese?), one of the many reasons why people should eat more of this Mediterranean cuisine is the fact that Italian food is actually good for your brain. Much of the basic ingredients that are present in Italian dishes are good for your overall health and can reduce the risk of heart diseases, diabetes, obesity, and other critical illnesses but, in particular, Italian food helps maintain healthy brain cells as we age, preventing cognitive impairment and memory loss.

Olive Oil 

Olive oil is rich in brain-protective antioxidants. Our brain uses about 20% of your total oxygen intake, which makes it vulnerable to oxidation caused by free radicals. In simple terms, our brain is like a cut apple that turns brown when oxidation occurs. Olive oil contains over 30 phenolic compounds that are powerful antioxidants that offset this effect on our brain. It is also rich in vitamins E and K, which have been proven to be good for brain health. Vitamin E helps maintain good memory and prevent mental decline as we age, while vitamin K helps keep the brain sharp and boosts brain processing speed. Vitamin K is also proven to prevent Alzheimer’s disease.

Source: Pixabay

Fresh Tomatoes

What Italian dish doesn’t have tomatoes? Very few, actually. All-time Italian favourites like spaghetti, pizza, calzone, and insalata caprese all have this fresh ingredient that is packed with potent antioxidants called carotenoids, such as lycopene and beta-carotene, that are proven to help protect brain cells from free radicals. Tomatoes are said to also help prevent dementia. Aside from its antioxidant powers, lycopene also regulates genes that cause inflammation and brain growth, helping to prevent cognitive impairment and Alzheimer’s disease.

Truffles

Another great source of vitamin K is truffles, which are often included as basic ingredients in spaghetti and risotto. Aside from functioning as brain booster, truffles are said to be effective in preventing dementia and alleviating depression. They are also said to contain a certain “bliss molecule”, which positively affects one’s mood, appetite, and memory. Truffles are also a good source of protein, which is a key nutrient in brain optimization, which is why people recovering from a brain injury are required to eat protein-rich foods.

Thanks to Italian cuisine, eating food that’s both delicious and good for our brain is possible. Every item on an Italian restaurant menu is always a great choice, so the next time you want to eat out or order food for delivery, order Italian!