Vitamins are required for normal growth and metabolism. They are considered essential nutrients—because they perform hundreds of roles in the body. They also convert food into energy and repair cellular damage.

Fat-Soluble Vitamins

Vitamins A, D, E, and K can only be absorbed, transported, and utilised in the presence of good Fat!

A diet low in fat will lead to a severe deficiency in fat-soluble Vitamins, which will lead to ill health.

 

Water-Soluble Vitamins

Vitamins B and C are water-soluble!

Minerals

Minerals build strong bones and teeth, control body fluids inside and outside cells, and turn the food we eat into energy. They enable our bodies to function correctly on a daily basis. They don’t provide energy themselves but they allow the body to unlock the energy contained in our foods.

Minerals are found in meat, fish, dairy, vegetables, fruit (especially dried fruit), and nuts.

Although most minerals are important to the body, there are seven that are required in greater amounts.


Supplementation

It is difficult to get all our Vitamins and Minerals from our food, so to make sure my body is getting everything it needs I take good quality Pharmaceutical Graded Supplements.

Supplementation Grades

There are many types of Supplimentaion Grades –

  • Pharmaceutical Grade – meets pharmaceutical standards
  • Food Grade – meets standards set for human consumption
  • Feed Grade – meets standards set for animal consumption

Pharmaceutical Grade distinction is a term that means a supplement exceeds a 99% purity of the listed active ingredient. This classification is meant to prove that there are not any other substances other than the supplement. This includes binders, fillers, excipients, dyes, or anything else.

If you are taking supplements that aren’t considered to be pharmaceutical grade, you very well may be ingesting many more ingredients than you know.

If you have a negative reaction to this type of supplement, it can be hard to know if the active ingredient is what is causing you an issue, or if it is one of the “inactive” ingredients. You may also be taking in many fillers and binders.

The supplements may also be missing vital ingredients that help the body absorb what is required.

Everything we put in our bodies is affected by each manufacturing process from growing the product to storing and transporting it.

Questions to ask about your supplements

  • Is the product natural or synthesized?
  • How were they cultured?
  • Did the seeds come from organic sources?
  • Were pesticides used at any point?
  • Where were they grown?
  • How were they harvested?
  • Were fields depleted in the process?
  • How often are the fields rotated?

Quality control begins by selecting the freshest active raw materials. Immediately after harvesting is completed the product starts to age. Transporting and storing the materials in a temperature-controlled environment is pertinent to ensure the longevity of the items. Once the finished products reach the warehouse, rotation and inventory control is the key to maintaining fresh supplements.

Just like food and drugs, vitamins age until they have lost their entire potency. Many people take vitamins all their life and wonder why they have medical problems. Medical problems can be magnified by improperly made, irresponsible stored, or poor quality raw materials. Vitamins are a science just like drugs and all other product-producing industries.

So supplementation and vitamins can be very helpful as we do not want to miss out on any of those wonderful functions they provide but we should be mindful of where we get them from.

Googling and buying the cheapest bulk brand might just be a complete waste of your money.

Do some research to ensure you are getting quality, not just quantity.

An interview with one of our fabulous students.

Becki Moore: Thank you so much for your time today.  If you don’t mind me asking, how old are you?

Student: 52.

Becki Moore:  and you have just had a knee replacement?

Student: That’s right.

Becki Moore:  Can you tell me how you felt about having your knee replacement before you had it done?

Student: I really didn’t want to have it done. I put it off for years, it only has a lifespan of approximately 10 to 15, possibly up to 25 years and so I wanted to leave it as long as possible as generally, the second replacement will not be as successful.

By learning to understand and take control of my body (part of which was through attending Pilates 2-3 times and week with you) I was able to put off my op for 3 years. I was very apprehensive, but I had it done as a last resort because my life was changing.

Becki Moore: How was your life changing?

Compromised life

Student: My life was becoming hugely compromised. I was a freelance hairdresser and now I have to work from home and sit on a stool. I wouldn’t be working now If I didn’t have my home salon.  I do not go shopping anymore or walk the dogs, because it’s too painful.

Becki Moore: What is the pain level like? I understand that you really need to have a replacement is when it gets to the point that it is hurting all the time, even at when inactive and at night?

Student: Very rarely am I not in pain. Most of the time I’m in a muscular pain like a dull ache and then suddenly from nowhere something will click and shoot pain. When I get tired, I have a burning pain inside, even when I’m just sitting doing nothing it feels like there’s a fire burning. When im walking, every step is painful because it’s bone on bone. My knees have been hurting probably the last 15 years. At the very beginning they started clicking and I had intermittent pain and they have gradually got worse.

Becki Moore: So, you made the decision to have a replacement and you’re now waiting to have your second one done. How do you feel now you have had the first done, what difference has it made to your life and to how you’re feeling?

Recovery

Student: I went on a short dog walk yesterday and my unoperated knee was really painful, but my operated leg wasn’t hurting at all. I’m eight weeks post op at the moment, so noticing that was fabulous.

At the moment, I feel I’m out of balance. I can get my operated leg straight but my unoperated leg, I can’t. I feel that my pelvis is out of line. I know I need to have my other leg done because they were both as bad as each other and I need to put myself back in balance.

I am apprehensive because I know it’s a huge operation and the recovery is really painful, but if it goes as well as my last leg, I am really excited because I will get my life back.

Healthy knee

Healthy knee

Becki Moore: So overall, you are excited about what it’s going to do for your life.

Recovery process

Becki Moore: I have been absolutely amazed at how quickly you’ve recovered and the strength that you’re getting back is incredible.

I know that you did a lot of research yourself and that you took responsibility for what was going on and made sure that you put yourself in the best position to firstly; avoid the surgery for as long as possible, but then to also to make sure that you were strong enough to recover as quickly as possible when it came to having your opp.

So, what was it that you did pre-op to maintain your strength and mobility?

Student: Well, before I met you, I used to do Pilates, Yoga, and Aerobics, and initially, when my knees started getting bad, I stopped doing all of that because I didn’t have enough information to know what would aggravate them (making things worse) and what I should do to keep my joints mobile and the supporting muscles strong.

I started researching it started talking to people. Then a friend went to your Pilates and said, ‘You’ve really got to try it, Becki is great’.

When I came to you, I could talk to you and explain to you exactly what was going on in my body and you gave me alternatives for the things that were not good for my body. Then I could do Pilates and strengthen other areas of my body, without compromising my knees. This was really important for me.

Student's second arthritic knee

Student’s second arthritic knee

It wasn’t just my knees that had been affected I also used to have a really bad pelvis and back. When I laid on my back for any length of time I couldn’t get up, my pelvis would get really stuck and be really painful. Now my pelvis and my back are so much better, which is only going to get better as my knees get better

You need to need to understand Pilates, you need to understand why you’re doing it, and you need to get a feel for it in your body. That’s why I like your classes as you explain good technique in detail.

Now I am more experienced, my mind is watching my body, what’s going on and how my body’s reacting to it. So, I know when something doesn’t feel right and I stop. Whereas in the beginning, I would work through an uncomfortable feeling or something that wasn’t right for my body, because I just I didn’t know that it wasn’t right. I didn’t know if it was because I was unfit or what the situation was.

Becki Moore: Yes, I always say if it doesn’t feel right in your body, let me know. It’s about understanding your body and correct alighnment. It may well be I will give you a tiny adjustment and it will feel right if you’re a little out of line, or it may well be that exercise is not for you if its injury/condition related and then I can give you an alternative.  That’s the great thing about Pilates, everyone can do it!

Student: Yes and It’s not just about going to Pilates for recovery, it is really important pre-op as well. It is great that you gave alternative exercises to suit everyone in class.

Student's knee replacement

Student’s knee replacement

Becki Moore: I was also lucky enough to be able to give you some information from my training in regards to exercises that you could do from home during your recovery to compliment the exercises you were given from the hospital post op as well. Were they helpful at all?

Student: They were really helpful. They really helped to strengthen. They were great for once I had moved on from what the hospital had given me.  

I think also having a pillar of knowledge behind me to know when to stop was also important.  If I hadn’t been doing Pilates pre-op, I wouldn’t know how to recognize when to stop and when I needed to push more. So, a big part of it is the knowledge that I’ve had gained from the couple of years that I’ve been seeing you.

My recovery now is about building it into my life, to help maintain my posture, strength and flexibility.

Now I am concentrating on getting the full movement back in my operated leg and keeping the strength in my unoperated leg for the operation that is coming up in five weeks. I need to get this operated leg as strong, and mobile as possible because the scar tissue is now forming and all my tendons and muscles are quite stiff, so I’m working on that really hard.

Becki Moore: Do you massage the scar?

Student: Yes, and I have to move the kneecap from side to side. I’ve got a patella button, it’s been resurfaced under the kneecap and that has to be manipulated gently, every day to stop scar tissue forming. My joints and muscles need daily activity to feel good. I stretch my calves and backs of my legs a few times each day so I do not allow stiffness to build up.

Osteoarthritis

Becki Moore: So, it was osteoarthritis that you had. You had guidance from me in regards to what exercises to do and not to do, and I understand you have made other changes in your life in regards to nutrition?

Student: Yes, I now hardly eat wheat because that’s inflammatory. I don’t eat dairy products anymore either. I take supplements; krill oil, pantothenic acid and turmeric all of those are quite high doses.

I am trying to cut down on sugar. It is a huge difficulty for me but it is probably one of the worst things, if I eat too much sugar, I really notice it.

Thank you and Welcome Back

Becki Moore: So, you have now been back in class for 2 weeks, attending 3-4 times a week. It has been great to have you back only 6 weeks post op!

Student: Yes, the thing I love about coming to class is that I’m being corrected because I can’t see what my body is doing at home.  It’s so good to be moving my body again in the right way and your classes are a lot of fun, its great to be back! I can’t believe people don’t do Pilates more, because, why well wouldn’t you?

Becki Moore: Well obviously I agree 😉 .

Thank you so much for your time today. I am sure this has been very helpful to those with current knee replacements, those considering, and those with Arthritis.

Contact Me

If anyone would like any more information on how Pilates can support Arthritis and Joint Replacements please feel free to contact me via message or on 07583347978 and I am more than happy to discuss.

 

What is sciatica?

Sciatica is a relatively common condition, but the term ‘sciatica’ is often used, somewhat confusingly, to describe a symptom or symptoms rather than an actual diagnosis.

The sciatic nerve is the longest nerve in the body and one of five major nerves in the hip region.

Sciatic pain can be felt anywhere along the path of the sciatic nerve, or branches of the nerve.

Prevention

We can’t guarantee complete prevention from suffering from sciatica, but you can decrease your chances of suffering from a few simple tips:

• Posture – this is your number one defense in the fight against back pain. If you can improve your overall posture (and awareness of posture) then you will undoubtedly place your disks in a better position for long periods of the day and decrease your chances of disks pressing on the sciatic nerve.

• Applying ‘good posture’ to all your activities. When standing, sitting, walking, and lifting. This will reinforce good habits and help to prevent potential sciatic nerve pain

• Strengthening abdominals, back, and core. Pilates is key to this and if done correctly will absolutely lead to strength and endurance gains in these preferred areas. A strong back and core will go a long way towards sciatica prevention.

• Exercise with a good mobility section and warm-up as well as an effective cool-down and stretch will keep you supple and your spine safe. Exercise is known to reduce the deterioration of vertebral disks, which means they are less likely to become herniated, therefore reducing the risk of sciatica.

Signs and symptoms of sciatica

Signs and symptoms of sciatica can vary in nature and severity. Generally, pain may be felt from the lower back, down the back of the thigh and lower limb to as far down as the foot, depending on where the sciatic nerve is being compressed.

Symptoms will normally affect only one side of the body with the leg pain being worse than any back pain.

Buttock pain is usually worse on sitting and you may experience sharp, shooting pain which is more noticeable when standing up. You may experience tingling, pins, and needles, a burning sensation, or numbness along the course of the nerve.

You may experience weakness or a feeling of heaviness in the affected leg or foot, making it difficult to move.

Causes of sciatica

Symptoms of sciatica occur when the sciatic nerve root is irritated or compressed as it exits the spine between the fourth lumbar and third sacral vertebrae. This is most commonly due to a herniated or ‘slipped’ disc, or less commonly when the sciatic nerve itself is compressed.

Other than a herniated disc, irritation or compression may be due to degenerative disc disease, spinal stenosis, spondylolisthesis, or piriformis syndrome.

If you experience any of the symptoms of sciatica should be checked out by a GP, physiotherapist. They will determine the cause of the symptoms by taking a thorough history, categorizing lower back pain, and performing several physical tests.

Treatment of sciatica

Treatment of sciatica will depend on the cause of the symptoms. Acute episodes of sciatica generally resolve in a few weeks with conservative, non-surgical, treatment.

Disc herniation

Many people have heard the term ‘slipped disc’, but this is a somewhat misleading lay term as the disc does not actually ‘slip’, but instead it herniates.

Description
A disc herniation occurs when the softer center of the disc, the nucleus pulposus, protrudes through the annulus fibrosis, the tougher exterior of the disc.

Occurrence
It is more common in the lumbar than the cervical spine and can occur in any direction. However, most disc herniation occurs in a posterior direction towards the spinal column and nerves as the posterior portion of the annulus is the thinnest part.

Acute pain
Severe, acute pain can result from pressure exerted on spinal nerves. In the case of the sciatic nerve, it will cause the symptoms of sciatica.

Signs and symptoms of a disc herniation 

Signs and symptoms of herniation can vary greatly depending on its area and size. If there is no pressure against the nerves, as might be the case in the initial degenerative stage, then there may be localized aching or pain or no pain at all.

Q) What are the symptoms if there is pressure?
A) If there is pressure against a nerve, depending on where the disc is herniated there may be pins and needles, electric shock type pain, numbness, or weakness in the arms or legs.

Q) Where do most disc herniation occur?
A) Disc herniation most commonly occurs between the fourth and fifth lumbar vertebrae and the fifth lumbar and first sacral vertebrae as this is the area of the spine that takes most of the body weight.

Q) Can herniations occur in any direction?
A) Yes. Disc herniation is more common in the lumbar than the cervical spine and can occur in any direction. However, it is most likely to occur in a posterolateral direction producing unilateral symptoms.

Causes and risk factors

A number of factors increase the risk of disc herniation.

Occupation
Certain types of occupation or lifestyle activities that include heavy lifting, or prolonged sitting, such as desk jobs and driving, can be increased risk factors.

Rotation and flexion 
Combined movements of rotation and flexion stretch all of the annular fibers at the same time, making the disc more prone to injury.

Health choices
Health choices such as smoking or being overweight are also contributory factors

Traumatic injury 
Traumatic injury or a history of back injury may cause tiny tears or cracks in the outer layer (annulus or capsule) of the disc.

Vigorous exercise 
Years of vigorous exercise and exercises such as weight lifting can increase the wear and tear of the disc.

Most people with disc herniation will recover within 4–6 weeks and may not seek medical attention. Those that do seek medical help will be given a thorough assessment by a health professional. Special tests will be performed to detect a herniation, test muscle strength, sensation, and reflexes. If the symptoms do not settle or if there is a need for further investigation an MRI and/or CT scan may be performed.

Treatment of disc herniation

Treatment of herniation will depend on the severity of the symptoms.

Rest 
Initially, you may be advised to rest from aggravating activities, such as prolonged sitting, bending, lifting, and reaching. Symptoms generally settle within a few days as the protrusion retreats.

Medication
If the pain is severe, complete rest may be required initially. However, once symptoms have settled people are encouraged to keep moving and perform the gentle exercise. Medication may be required such as NSAIDs or paracetamol. The GP may prescribe stronger pain relief such as codeine if the pain is severe.

Discectomy
If the symptoms are severe or long-lasting a discectomy may be performed to remove the section of a disc that is bulging.

Muscle relaxants
Muscle relaxants such as Diazepam may also be prescribed in cases with severe muscle spasms and stiffness.

Physiotherapy and exercise programs
Physiotherapy treatment and exercise programming can help relieve symptoms.

Usually, sciatic pain will settle within a couple of days, after which time exercise and movement are encouraged to prevent deconditioning of muscles and other spinal structures. It also helps keep the discs healthy, as movement provides nutrients and fluid to the discs. It is important to know the underlying cause of sciatica. This will determine what specific movements and exercises to carry out and which to avoid.

Exercise for sciatica pain caused by disc herniation

Exercises that centralise symptoms  –
Pilates exercises encouraging lumbar extension include:

• Half or Full Cobra
• Cat Stretch in extension

Exercises once symptoms settle  –
As symptoms settle and centralise the emphasis is on strengthening the core and lower back muscles and stretching tight structures with exercises such as:

• Swan Dive
• Swimming
• Single then double knee folds
• Shoulder Bridge
• Pelvic tilts to gently stretch and mobilise the lower back, as long as they do not exacerbate symptoms
• Gluteal and hamstring stretches

Exercise for sciatica caused by spinal stenosis

Exercises for sciatica caused by spinal stenosis are those that encourage opening the passageway through which the spinal cord passes, thereby relieving impingement or irritation. These exercises focus on stretching the lower back extensors and strengthening the spine flexors.

Suitable Pilates exercises include:

• Child’s Pose
• Knees to Chest Stretch
• Cat Stretch inflection
• Curl Ups and spinal flexion exercises such as The Hundred
• One Leg Stretch
• Double Leg Stretch
• Scissors
• Roll-Up

Piriformis syndrome

Piriformis syndrome is the name given to conditions involving the piriformis muscle. In a small number of people, the sciatic nerve passes through the piriformis rather than underneath it on its course through the pelvis. The sciatic nerve can be impinged by the piriformis muscle and the piriformis muscle itself can be strained.

Signs and symptoms
Sciatica symptoms such as pain and tingling in the buttock and radiating down the leg can be caused if the sciatic nerve is compressed by the piriformis.

The piriformis may be strained due to tightening or shortening of the muscle as a result of trauma or overuse. The symptoms in this instance tend to be deep aching in the buttock aggravated by sitting or walking upstairs.

Description and function
The piriformis is a short, flat band of muscle involved in lateral rotation of the femur from the anatomical position and abduction in a seated position, as when someone gets out of a car. It also stabilises the pelvis when rotating the trunk or if you are trying to maintain balance while standing on a moving train or bus, for instance.

Causes and risk factors
The piriformis is used heavily in everyday activities so it’s not surprising it can be easily irritated. Long-distance running and walking, running uphill, poor biomechanics, poor posture, sitting for long periods, bed rest, and direct trauma can cause the piriformis muscle to become tight or irritated.

Treatment
Treatment generally includes stretching exercises for the piriformis and other tight muscles such as the gluteals and hamstrings. A physiotherapist will use soft tissue techniques such as massage and stretch.

Exercises for piriformis syndrome

The main consideration of exercises for piriformis syndrome is to stretch the piriformis muscle to relieve pain along the sciatic nerve. There are several ways to stretch the piriformis including:

• Prone lying glute stretch
• Supine glute stretch
• Supine lying opposite knee to chest and shoulder

Prevention and management

You will benefit from keeping the lower back and abdominal muscles strong and the lower back mobile. This can be achieved through regular exercise such as Pilates.
Maintaining a good posture, changing position regularly, lifting and carrying correctly, and maintaining a healthy weight will also help.

What’s next?

Join a Pilates class (online or in-person) or a 1-2-1 session may beneficial to discuss a program to practice at home to speed up recovery as well as discuss alternatives for any exercise that may not be suitable in class.

Please feel free to read more information on our back pain page.

We now offer a large and growing range of classes suitable for back pain, subscribe to our YouTube Channel to stay in touch and find out more.

What does our body need Protein for?

Proteins are the building blocks of life.

  • The body needs protein to repair and maintain its self
  • It is the chief component of the skin, muscles, organs, and glands
  • It is important for growth during, childhood, adolescence, and pregnancy
  • Protein is used to transport molecules (for example hemoglobin transports oxygen)
  • It is required to help repair cells and make new ones (tissue repair)
  • Protein is a major component of the muscles
  • Skin and bone both contain collagen which is a fibrous protein
  • Protein is required for vision
  • And antibody proteins are needed for the immune system

All proteins are made of building blocks called amino acids and there are 20 of these in total. There are 3 types of Amino Acids –

  • Essential
  • Non-essential
  • Conditionally Essential

Essential

9 of the 20 amino acids are considered to be essential because the body is unable to make them itself. We need to eat the essential amino acids for the body to be able to make the non-essential acids.

Non-Essential Amino Acids

These are made by the body from essential amino acids. They are also present in food but are not essential to the daily diet.

Conditionally Essential

These are also present in many foods but are not always required as part of the daily diet.

As long as we absorb sufficient amounts of the 9 essential amino acids, the liver is able to make the other conditionally essential Acids. However, at certain times of life and to certain population groups these essential Acids do need to be supplied to ensure good health.

Sources of Protein

Some sources of Protein include  –

  • Turkey and chicken
  • Lean cuts of beef or pork
  • Fish and shellfish
  • Pinto beans, black beans, kidney beans, lentils, split peas, and garbanzo beans
  • Nuts and seeds
  • Tofu, tempeh, and other soy protein products

How much protein is in each product?

  • 30g – Chicken breast (100g boneless and skinless)
  • 24g – Turkey breast (3oz)
  • 23g – Beefsteak (3oz)
  • 23g – Salmon/tuna (3oz)
  • 23g – Greek yogurt (8oz)
  • 20g – Shrimp (3oz)
  • 14g – Cottage cheese (1/2 cup)
  • 13g – Dried lentils (1/4 cup)
  • 20g – Tofu (1/2 cup)
  • 8g – Edamame (1/2 cup)
  • 8g – Quinoa (1 cup)
  • 6g – Egg (large)
  • 6g – Mixed Nuts (2oz)

How much protein should I eat?

The amount of recommended daily protein depends on your age and health. Two-three daily servings of protein-rich foods will meet the daily needs of most adults.

Another guideline is to use your weight. The recommendation is also to eat 1-2 grams of protein per KG of body weight per day.

For example, if you weigh 80kg, Its recommended a minimum of 80g of protein and no more than 160g if you are doing a lot of muscle-building intense exercise.

When it comes to exercise the following guidelines apply –

  • Sedentary adult  0.8g/kg
  • Recreational adult   0.8g – 1.5g /kg
  • Adult endurance athlete  1.2 – 1.6g /kg
  • Growing teenage athlete 1.5-107g/kg
  • Adult building muscle mass 1.5 – 1.7g/kg
  • Estimated upper limits 2g/kg

 How do I reach my daily requirements?

Protein requirements can be reached by consuming complete, incomplete, and Complimentary Proteins.

Complete Proteins

These foods contain all nine essential amino acids in sufficient amounts. Most of these are animal-based foods. There are a number of plant-based complete proteins, but the density of essential amino acids is generally higher in animal-based proteins.

Examples Include  –

  • Eggs
  • Meat
  • Poultry
  • Dairy
  • Soy
  • Buckwheat
  • Quinoa

Incomplete Proteins

These are usually lacking one or more of the essential amino acids so need to be combined to make complete proteins. Plants generally contain smaller concentrations of protein, making it more difficult to ingest enough solely from plant produce.

Examples Include  –

  • Vegetables
  • Wheat
  • Rye
  • Barly
  • Oats
  • Rice
  • Beans
  • lentils
  • peas
  • nuts

Complementary Proteins

For many years Nutritionists have advised vegetarians to vary or combine plant-based protein sources to boost amino acid intake. This may help to provide a full spectrum of the essential amino acids in the diet.

Appropriate variations or combinations include –

  • Rice and pulses
  • Vegetables and seeds
  • Nuts and vegetables
  • Grains and pulses

It is advisable that roughly 30% of your diet is protein-based. It’s a good idea not to become obsessed with the exact amount of protein we eat. Have a play around and work out what makes your body feel good!

 

“Image By TheCozyCoffee”  https://thecozycoffee.com/hazelnut-coffee/ 

Why do we need Carbohydrates?

Carbohydrates are an ideal source of energy for our bodies because they are converted into Glucose far more easily than protein or fat.

Glucose is used in a number of ways – It is sent to the liver, the muscles store it as glycogen and it is used as fuel or sent to the fat tissue where it is used to help store fat.

It is incredibly important for energy, exercise, and brainpower.

Finding the Balance

Getting too much glucose can upset the balance of the blood sugar level, resulting in fluctuations in energy and mood. It is important to make sure we eat balanced meals containing protein and fat as well.

Types of Carbohydrate

These are the 3 types, some of which our bodies need more than others, but all play a part in the optimum health of our bodies.

  • Simple (aka sugar)
  • Complex (aka starch)
  • Non-Starch Polysaccharides (aka fiber!)

Simple Carbohydrates 

Simple Carbohydrates have a very basic structure and usually contain one or two units of sugar (glucose, fructose, and galactose).

This is fast-release energy.

The energy can’t be released without specific vitamins and minerals.

Vitamin B is particularly important as the body can not use carbohydrates without them.

Healthy Simple Carbohydrates

Healthy natural food contains vitamins, minerals and antioxidants, and high levels of fiber that give the body what it needs to function well. Examples of healthy simple carbohydrates include  –

  • Fruit
  • Honey
  • Date nectar
  • Fruit syrup
  • Molasses
  • Agave nectar
  • Maple syrup

These are healthy but are still simple and therefore should be used in moderation.

High Sugar Fruits

Be mindful of high sugar fruits because these can boost insulin too.

Higher sugar fruits include –

  • Dates
  • Grapes
  • Bananas
  • Mangoes
  • Apples
  • Pears
  • Plums

‘Unhealthy’ Simple Carbohydrates

Unhealthy Simple Carbohydrates:

  • Contain excessive sugar
  • Processes low-quality fats
  • Have a high energy density
  • Contain no vitamins or minerals
  • and adversely affect Insulin response and encourage fat storage

‘Unhealthy’ Simple Carbohydrates can be helpful if an insulin spike is required. Otherwise, you may want to be very mindful about the amount you eat because they encourage the body to store fat.

Complex Carbohydrates

Complex carbohydrates are often described as starch. They consist of many units of glucose all joined together in long, complicated branched chains. Once eaten these chains break down into glucose. The glucose is then absorbed into the bloodstream and either stored or metabolised correctly.

Refined and Unrefined Complex Carbohydrates

Refined Carbohydrates

These are mainly ‘white’ processed products such as:

  • White Bread
  • White pasta
  • Cakes
  • Biscuits
  • Pastries
  • White rice
  • Rice cakes

They also have similar qualities to the ‘unhealthy simple carbohydrates

  • contain excessive sugar (over 15g per 100g)
  • processed low-quality fats
  • have high-energy-density
  • have no vitamins or minerals
  • adversely affect Insulin response and encourage fat storage

Again, these can be helpful if an insulin spike is required but otherwise these items are of little benefit to the body.

Unrefined Carbohydrates contain:

  • Fructose and glucose in varying amounts
  • Antioxidants and Phytochemicals
  • High levels of dietary Fiber
  • Vitamins and minerals
  • Traces of amino acids

Examples include :

  • wholemeal or whole-grain products
  • whole-grain rice
  • vegetables
  • pulses
  • quinoa

Unrefined Carbohydrates and Fibre are the ones that we really want to use to make up 40% of our recommended intake.

Non-Starch Polysaccharides – Fibre

Fiber is an essential part of a healthy balanced diet and it is found in:

  • Fruits
  • Vegetables
  • Grains
  • Beans

It doesn’t provide much energy but is vital for a healthy body because it aids the transportation of foods through the digestive system. There are two types of fiber.

Insoluble Fiber:

  • Unrefined wheat
  • Bran
  • Rye
  • Rice and most other grains
  • Fruit and vegetable skins

Benefits of insoluble fibre include:

  • Helps reduce the risk of haemorrhoids (piles)
  • Acts as food for our gut microbes, promoting the growth of good bacteria
  • It can help reduce the incidence of diverticulitis (inflammation in the intestines)
  • It can keep us feeling fuller for longer

Soluble Fiber:

  • Beans
  • barely
  • broccoli
  • prunes
  • apples
  • citrus fruits
  • oats

Benefits of soluble fibre include

  • Helps to stabilise blood sugar levels as it slows down the digestion of foods, including carbohydrates. This helps prevent spikes in blood sugar levels
  • Acts as food for our gut microbes, promoting the growth of good bacteria
  • Weight management. Because it slows down the digestion of food, it can leave us feeling fuller for longer

Conclusion

If it has been processed or refined it is likely that it will affect Insulin response and encourage fat storage.

Keep close to the ground

Food produced by the earth rather than by man will contain vital ingredients to contribute to a healthy body and mind.

Intuitive Eating

Listen to your body and try to check in to see how you really feel after you have eaten

Our eating habits and history differ dramatically and therefore so do our bodies and our goals.

Be intuitive, really listen to your body.

 

Water is one of the most important components of our daily nutrition intake. If we don’t keep our bodies hydrated our performance suffers and health deteriorates.

Water provides a number of functions within the body:

  • Cellular chemical processing
  • Transportation of nutrients and oxygen
  • Joint lubrication
  • Organ protection
  • Temperature regulation
  • The brain needs it to manufacture hormones and neurotransmitters
  • It is needed for digestion
  • It flushes out body waste
  • AND hydration aids fat loss

60% of our bodies are made of water

According to H.H. Mitchell, Journal of Biological Chemistry 158:

  • The brain and heart are composed of 73%
  • Our lungs are about 83%
  • The skin contains 64%
  • Muscles and kidneys are 79%
  • and even the bones are watery: 31%

So it is no surprise that if we are not hydrated we are going to suffer.

Barriers to Hydration

Even if we are drinking water there are lots of things that can prevent our body from being hydrated.

Barriers to a hydrated body include:

  • Sugar
  • Salt
  • Caffeine
  • Alcohol

If we want to stay hydrated we should be mindful of our use of sugar, salt, caffeine, and alcohol.

How much water should we drink?

There are lots of factors that affect this and it is not one rule fits all approach.

Factors that affect how much water the body needs include:

  • Environmental temperature
  • Amount of lean muscle mass –  the more you have the more water you will need
  • The frequency, intensity, and type of exercise you may take part in
  • Your work environment – for example, if you have a physical job or work in a hot kitchen you may require more water
  • Weight -Because the heavier you are the more water you need

Guidelines for Weight

Bodyweight (kg) Estimated Daily Water Intake (Litres)
60kg and under 1.85
70kg 2.15
80kg 2.45
90kg 2.75
100kg 3.05

Remember to take ALL factors into account.

Intuitive Eating

Try to listen to your body and if you are thirsty please don’t deprive your body of one of its most vital requirements! Just drink!

The most common reasons I hear for people not drinking are –

‘I find it annoying having to go to the toilet all the time’

or

‘I’m too lazy to get up and go to the toilet’

Ideally, you don’t want to get to the point where you feel thirsty, by then your body is already in a struggle. Try not to put your body under stress. If your mouth is dry imagine how your other organs feel.

Not only will your body function far better but there are lots of other benefits of keeping hydrated:

  • Increased energy
  • Weight loss
  • Flushing out toxins
  • Clearer skin
  • Better digestion
  • Stronger immune system
  • Relieves headaches
  • Reduced cramps & sprains

I recommend taking a 2-liter bottle of water with you for the day and making sure you at least work your way through that as a minimum requirement.