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Flavonoids

Flavonoids are one of my recommendations for many of my female clients to help with PMS symptoms, and while a deficiency in flavonoids does not cause any disease it does offer protection against inflammation and some degenerative diseases.
Recent research has shown some correlation between flavonoid intake and low incidence of dementia. Flavonoids were found to be involved in the reduction of oxidative stress through mechanisms regulated by the glyoxalase pathway, proving beneficial for many degenerative conditions and neurological conditions.
 
The flavonoid nutrient family is one of the largest nutrient families known to scientists. Over 6,000 unique flavonoids have been identified in research studies, and many of these flavonoids are found in plants that are routinely enjoyed in delicious cuisines throughout the world. In terms of nutrient richness, we get far more flavonoids from plant foods than from animal foods, and in particular, vegetables and fruits can be especially nutrient-rich in this type of phytonutrient.
 
Flavoinids may be broken down into 5 groups.
flavonols flavan-3-ols* flavones flavonones anthocyanidins
onions apples parsley oranges blueberries
apples bananas bell peppers grapefruit bananas
romaine lettuce blueberries celery lemons strawberries
tomatoes peaches apples tomatoes cherries
garbanzo beans pears oranges pears
almonds strawberries watermelon cabbage
turnip greens chili peppers cranberries
sweet potatoes cantaloupe plums
quinoa lettuce raspberries
garbanzo beans

Flavonoids  content in foods however are significantly reduced by storage and cooking. Onions can lose up to a quarter in the first two weeks of storage, and many are water soluble with 80% lost into the cooking water.

One of the best sources after purple fruit and berries is the pith in oranges, by drinking concentrated orange juice when the fruit is processed rather than squeezed you can obtain a  higher concentration of flavonoids than freshly squeezed juice.

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Some one has to be last!

This week I had my 10th rejection to the London Marathon, at the same time the first Newport Marathon was announced, so I pressed enter! Over the course of the next 6 months I will be fine tuning my sports nutrition, I have a very chunky book that was part of my training course so now to apply the principles to myself on an individual basis.

I will be logging my training antics over the course of the next 6 months if anyone fancies a read and If I can run a Marathon anyone can!

 

soup

Butternut Squash Soup

Autumn is upon us and so is the root veg season, time to make some nutritious soup.  Another recipe I make in my slow cooker but can easily be made on a stove.

Ingredients- Feeds 4

 

  • 2tbsp sunflower oil
  • 2 onions, peeled and finely chopped
  • 5cm (2in) piece root ginger, peeled and chopped
  • 2 garlic cloves, chopped
  • 1tsp ground cumin
  • 4 carrots, peeled and chopped
  • 1 medium butternut squash, peeled, deseeded and cut into 2.5cm (1in) cubes
  • 1.5 litres (2.75pt) vegetable stock- add sufficient stock to cover veg and no more
  • 1 bunch coriander, roughly chopped

Method

  1. Heat the oil in a large saucepan, add the onions, ginger and garlic and sweat for 5 minutes, until soft but not coloured.
  2. Add the ground cumin and cook for a minute, add this and all other ingredients apart from the  to the slow cooker
  3. Purée the soup in an electric blender until smooth, stir in the coriander and serve in warmed bowls with a spoonful of yogurt on top if required

Nutrition

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 201
% Daily Value *
Total Fat 9 g 14 %
Saturated Fat 1 g 4 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 925 mg 39 %
Potassium 854 mg 24 %
Total Carbohydrate 32 g 11 %
Dietary Fiber 6 g 24 %
Sugars 9 g
Protein 3 g 6 %
Vitamin A 512 %
Vitamin C 66 %
Calcium 11 %
Iron 8 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 

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TEENAGE CALORIE REQUIREMENTS

I quite often hear people say my teen is always hungry, I have a teen myself who constantly raids the fridge and is still like a bean pole, what people forget is that during their growth spurts especially boys need around 2800 calories per day, if they are very active even more, so they need to eat more than their parents. Unfortunately as you get older you need less calories.

Further information on teenage diet requirements can be found here

 

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Consultations

Poor nutrition has been linked to an increased risk of many diseases, including cancer, heart disease, and diabetes. The human diet requires both macro-nutrients, which are the main source of calories, and micro-nutrients (≈40 essential minerals, vitamins, and other biochemicals), which are required for virtually all metabolic and developmental processes. The leading dietary sources of energy in the Western world are abundant in carbohydrates and fats but deficient in fibre and micro-nutrients (i.e., they are energy-dense and nutrient-poor) A one off consultation at £55 will look at your overall diet and any health issues that you may have to see if these may have a nutritional cause. A detailed report is provided and food plan if required. Consultations may be carried out face to face, via Skype and by e-mail/ post.

 

Fertility, Uncategorized

Fertility and flame retardant chemicals

Couples undergoing IVF have been advised to choose furniture without flame retardant chemicals, after a study suggested they could prevent pregnancy. Harvard University researchers looked at urine samples from 211 women having fertility treatment at Massachusetts General Hospital. 8 in 10 had traces of flame retardants (known as PFRs) in their samples. Those with the highest levels were 40% less likely to become pregnant or have a live birth. The levels of organophosphate flame retardants measured in British cars are thought to be among the highest in the world. Senior study author Dr Russ Hauser said “Couples undergoing IVF and trying to improve their chances of success by reducing exposure to chemicals, may want to opt for products that are flame retardant-free.” The lead author was Dr Courtney Carignan. Published in “Environmental Health Perspectives” journal. Reported in the Daily Telegraph, 25/8/17

weight loss

Weight loss

When people start a weight loss diet, many lose weight initially then stall. Why is this? Your body stores energy as fat and glycogen. Whereas fat stores can vary dramatically from person to person, your body can only store so much energy as glycogen. Glycogen requires water to be stored. In the initial stages of diet/caloric restriction and exercise, your body depletes these glycogen stores (it needs the glycogen for energy.. its the bodies first go to source), reducing your bodyweight from the elimination of both the weight of the stored glycogen and the weight of the water. Note that nowhere in this process is the much-desired loss of fat! hence the saying that the initial weight loss is water loss. For every gram of glycogen stored, you store anywhere from 3-4 grams of water with it. Carbohydrates which are the initial source of the glycogen when eaten, if they are not needed for immediate energy use they are then stored as glycogen and if these cells are full as fat. On most calorie controlled diets the amount of carbohydrate you consume is significantly reduced, so the body resorts to the stored glycogen as its first energy source, releasing the attached water. Its also why many people have a shock if they have an off diet day and eat a diet rich in carbohydrates and suddenly put on a couple of pounds overnight. If you reduce your calories by 2000 calories a week, the first 2 weeks some people if they have a lot of weight to lose can lose up to 10llbs. If they continue with reducing their diet by 2000 calories per week, over the next two weeks they may only lose 1 or 2lbs since a pound of fat contains approximately 3500 calories.
If you continue with your 2000 calories a week reduction, while initially you will see a reduction in weight loss and fat reduction, this will slowly slow down since weight loss is not linear. This linear assumption does not take into account the bodies natural mechanisms that kick in, with less calories being consumed the body becomes more efficient and learns to survive on less calories. Depending on the overall composition of your diet, if your body has depleted it stores of glycogen and then fat it will start looking to protein as its fuel source, individuals will start to lose muscle mass as the body breaks down muscle tissue to use as its protein source.
When losing weight its very important to take a good multi vitamin since the guidelines of 2000 calories per day also ensures that you obtain the required amount of vitamins and minerals to stay in good health.
Also don’t overestimate how many calories your body actually needs. Every person will have an individual calorie requirement, if you have a smart watch many of these will now tell you how many calories per day you have burned based on your Basic Metabolic Rate ( BMR) and what movement/ sports it has calculated that day. Looking at my results over the last month I burn just under 2000 calories per day, but that includes jogging twice a week, spin class once a week and daily dog walks, if you don’t exercise you may naturally need less calories per day.