Total Nutrition

Yes they can be broken and burst with love. The heart is such an important part of the body and we really need to look after it. This blog has been inspired by a friend who is developing a wonderful website called www.saveyourmothersheart.com which was launched in May. Being involved in the nutrition side of the site has inspired me to encourage you all to be heart healthy.

For a healthy heart there are three key aspects: nutrition, lifestyle and exercise, all of these areas are covered in the above link however today we are going to focus on nutrition, the key aspects are:

Reduced sugars
Modern western diets are very sugar based, especially when you consider that sugar is contained not only in biscuits, sweets and cakes – it is also contained within pasta, breads, rice, potatoes, crackers or any other form of carbohydrate. When sweet or starchy foods are eaten the sugar contained within is released into the blood stream. These excess sugars are damaging to health and damage proteins in the blood and blood vessels hence increasing your risk of diabetes and arterial damage.

Oily fish
Oily fish is natures saviour to our heart as it reduces clotting and cardiac arrhythmias (abnormal heart rhythms), it also reduces LDL (bad) and increases HDL (good) cholesterol. Research has also shown that it can slightly reduce blood pressure – what more proof do we need, it’s wonderfully healthy, tastes great and as for our skin and hair, we will look amazing too!

Fruits and veg
The government say 5 portions a day (size of your clenched fist) however this is appropriate for base line health – for optimum health I recommend 10 portions a day. Seasonal fruits and vegetables consumed should be bought where possible, local and of a variety of colour.

Nuts and seeds for Omega 6
Contained within nuts & seeds are healthy fats such as omega 3’s which are required by the body to support a healthy heart, support cholesterol reduction, healthy brain function and a good immune system. Also within are essential fatty acids – essential to ingest these as the body does not produce them and therefore they must be obtained through our food. Flaxseeds are one of nature’s richest plant sources of Omega 3 which are so essential for health.

Water – 1.5 litres or 8 large glasses daily
We need to be having 6-8 large glasses or 1.5-2 litres of good quality water a day.

Salt
Modern diets contain too much salt or sodium and not enough potassium, which contributes greatly to increases in blood pressure. The Irish Heart foundation contributes this to rises in the incidents of stroke and heart attacks. Potassium is beneficial to heart health and top potassium foods include lentils, kidney beans, prune juice, tomato juice, chickpeas, bananas and avocados.

Look after your heart and the heart of your loved ones, spread the word.

Andrea Murray

Any celeb diet worth it’s salt includes plenty of nuts (no, not the celebs, the food!). I’m also talking about the health benefits of nuts and how important they are in our diet. They support our appearance by keeping nails, skin and hair looking the picture of health and vitality.

First thing to note, when I talk about nuts I’m referring to the unsalted, unroasted kind and include all varieties excluding peanuts. Peanuts are not technically classified as a nut as they are a legume as they grow underground and they also contain fats which are not so beneficial to health. All other nuts: almonds, brazil, hazel, pecans, macadamia, pistachio, cashew and walnut are fantastic.

The big misconception about nuts is that they are fattening. Well the fact is that due to them containing so many wonderful nutrients that our body craves that they do in fact increase our metabolism helping support the burning of stored fat within our body. They are a great source of protein which is why they are supportive to diseases like cardio vascular and diabetes as they support the balance of our blood sugar within the body. Eaten alongside a complex carbohydrate they support blood sugar management and also contain a specific amino acid that relaxes blood vessels hence supporting the heart. For those with cholesterol issues nuts support the ratio of good to bad cholesterol.

So how do help us maintain fabulous skin, hair and nails? Well specifically they contain:- Vitamin E is a fat-soluble antioxidant that can enter the skin with ease, allowing it to repair and do its essential work. However, be careful! This delicate nutrient can be damaged easily and should therefore be taken alongside vitamin C which can regenerate vitamin E if required. So eating nuts alongside fruits at snack time will allow this process to happen naturally.

Nuts are high in essential minerals like magnesium, potassium, manganese, copper and calcium all of which are required in cell repair hence will impact our skin, hair and nails – almonds specifically are a wonderful source of these nutrients.

Walnuts are a great source of omega 3 essential fatty acids, hence are supportive to our heart. However these oils are anti-inflammatory so with anyone with skin conditions like eczema, psoriasis or dermatitis they really help in managing symptoms.

Nuts are readily available in all supermarkets and often the best ones to buy are the mixed bag of unsalted and unroasted kind hence allowing you to get the nutritional benefits from lots of different nuts. Personally often the best way to use them is as a snack alongside fruits and vegetables and sprinkled in salads, yogurts, porridge or breakfast cereals.

Go on, go nuts and give them a go…!

Christmas, what a time for over indulgence, we all do it even when we promise ourselves that we are going to be good. That extra mince pie, crispy roast potato and certainly that lovely glass of vino! Well now that we are into 2012 lets kick that extra bit of weight to touch, pick up your exercise and eat super healthy – to look and feel great by the end of the month. Here are my simple steps how to do it:

1) Reduce carbohydrates; at each meal sitting reduce the levels of carbohydrates. Excess carbs are stored as fat so a reduction will help lose weight. Whilst reducing your carbohydrate intake you should replace this food group with extra chicken, meat, fish or pulses and lots of fruits & vegetables – this will ensure you don’t feel hungry and help beat late night grazing. Any carbs that you do eat should be of the brown variety (brown breads, brown rice and pasta) as they are more complex by releasing their sugar store gradually hence keeping you fuller for longer, which is just what we need.

In the winter months ahead some great meal options that support health, weight and keep us well are porridge, soups and casseroles. When making your porridge reduce the milk by making it ½ milk to water, add a large handful of frozen blueberries at the start of cooking and when serving top with natural yogurt and Lynwoods ground seeds – great start to the day.

Soups should be made on a stock base using seasonal vegetables and when adding the liquid pop in half a mug of lentils and quiona – this will ensure your soup contains protein. Casseroles are so tasty on cold nights! Great additions to the meat and vegetables is a tin of drained chickpeas or butterbeans as well as lots of ginger, chilli and garlic – these healing herbs will support in fighting colds and flu’s.

2) Reduce Wine and beer; coming off or certainly reducing the wine and beer will really support weight loss – if you consider a glass of wine or beer is equivalent to a small bar of chocolate you can understand why. Not only will it support you to shift the weight it will also support the liver to detoxify the toxins that have been generated by a change of diet, excess alcohol and late nights!

3) Cut down caffeinated teas and coffees: Reduced and if possible removed in a weight loss programme as they encourage the retention of our fat cells. Replacing them with delicious herbal teas and 1½ litres of water a day will allow for toxins to be flushed out of the body and will encourage our fat cells to release.

4) Get Active: Increasing your activity levels alongside dietary changes will really help in shifting those extra kilos; I am loving bootcamp and would encourage you all to try. They are fun, friendly, great value and an excellent workout – no need to be shy either as every level of fitness, age, shape and size attends – find a local class near you!

Yep we’re all feeling the pinch and that pinch is only getting harder, so how can you feed yourself and your family using cheaper yet super nutritious foods? Personally speaking I’ve a family of five to feed daily and I’m only too aware of how costly it can be. Total Nutrition it’s all about serving up delicious meals that all age groups in my family will eat whilst also keeping an eye on my pocket. Below are my top tips for making more of a meal and making that meal go further:

Top tips for saving the pennies!

• Split red lentils are my key meal stretcher however most importantly they have amazing health benefits: full of fibre, they also support lowering of cholesterol and the management of blood sugar. They are a great source of protein and of essential nutrients like folate, magnesium and iron – and to top it off, they are cheap!
What’s more split red lentils don’t require any soaking and will cook in roughly 15 minutes. At home they can be added, without anyone noticing, to spaghetti bolognaise (large mug full when adding tomatoes to your recipe) or even a lentil bolognasise using no meat at all, chilli, chicken curry…in fact any casserole or saucy meal. Split red lentils are readily available in all supermarkets and are really good value. If using along side chicken or minced beef it will allow you to spread that meal considerably further often doubling the amount made and don’t forget all those health benefits!

• Tins of chickpeas, butterbeans, kidney beans, haricot beans are all classified as pulses or legumes. These are brilliant additions to the diet as they contain the same amount of calories as cereals but the protein content is almost equal to that of meat and poultry. Pulses contain negligible amounts of fat and any fats they do contain are unsaturated (the good kind). Among the vitamins pulses contain sources of thiamine, riboflavin and nicotinic acid. The iron content is high and they also contain potassium, phosphorous, manganese and magnesium – all sounds great however how do you use them to recession bust? Houmous is a brilliant dip made usually from chickpeas however most white pulses will make an excellent alternative. Using them in casseroles again is an excellent way of making chicken and lamb go much further whilst still getting the excellent flavour of your meat. Add any of the above tins, post a rinse under water, for about 20-30 minutes towards the end of cooking to allow flavours to be absorbed.

• Vegetables and fruits bought locally and in season are the most nutritious and cheap way of including them in our diets. Carrots, parsnips, turnips, beetroot, broccoli, Brussels sprouts, cauliflower, celeriac, kale, leeks and apples are all currently in season and can be bought locally. Root vegetables can be used as an alternative healthy mash and green leafy veggies (such as kale, broccoli, sprouts) are bursting with essential nutrients and one portion should be included daily.

Check out the Bord Bia website www.whatsinseason.ie – one of my favourites.
Best of look with the winter cooking and you’ll surprise yourself – with a little experimentation you will be a recession master chef in no time!

More and more women seemed to be struggling with infertility or hormone related issues. When planning a pregnancy, supporting our bodies as best we can through the foods we eat prior to falling pregnant will not only support fertility it will ensure our unborn child gets the best start in life.

Anyone planning a pregnancy should be supplementing with folic acid and will have hopefully stopped smoking, taking drugs of any kind, drinking alcohol and if overweight or obese endeavour to lose excess weight. In an ideal world it is not just mum to be that implements these changes however also dad (other than folic acid), our genetic makeup comes from two people so to ensure your baby to be gets the best it can these changes should involve both parents 3-6 months before a pregnancy.

Some top foods to be eating for general wellbeing and fertility are:

8-10 portions of fruits and vegetables of which three are fruits and seven are vegetables. A portion is equivalent to the average sized apple, pear or a medium carrot. Fruit and vegetables are rich sources of vitamins, minerals, fibre, water and plant chemicals that help regulate important body process which ensures optimum health. Recent research indicates that ten portions daily provide more protection to our health which is just what we need to support conception.

Managing blood sugar has been shown to support hormone regulation; we all need support in this area to ensure our female hormones are in balance. This can be approached by two methods: firstly turn all your carbohydrate foods to the brown kind or low GI forms for example brown rice, brown pasta and brown breads whilst removing all refined sugars, these would be cakes, biscuits, chocolates etc. Another great method of regulating your blood sugar is by always combining your carbohydrates with good lean quality protein; for example boiled egg on Irish brown bread, banana with seeds, organic salmon fillet with stir fried vegetables and brown rice!

Plenty of omega 3,6 and 9 oils within our diet has be shown to again support hormone regulation. These essential oils are found in oily fish (trout, mackerel, salmon, sardines, kippers), avocados, olive oil, flax seed oils, nuts (not peanuts!), seeds and Chia Bia seeds (www.chiabia.ie). Introducing plenty of these foods into your diet not only will support skin, hair and joints it will also ensure that if you fall pregnant there is plenty of essential oils for healthy brain development.

Supermarkets do great ranges of unsalted/unroasted nuts like cashew, almonds, brazil nuts and regarding seeds Lynwoods do a wonderful range of ground mixed seeds which can be sprinkled onto yogurts, porridge and soups – even better then helping you to look and feel great. They taste lovely too.

Don’t forget hydration and ensure caffeine is ideally removed from your diet replacing it with wonderful herbal teas and also ensure your getting 1 ½ litres of water a day to support toxin removal.

Best of luck and let’s keep Irelands baby boom, booming!

Following a week of mania in the world of Total Nutrition, this blog is all about supporting yourself through stress. We all get those periods in our lives – in some cases we know in advance and can do a bit of planning however in others they just hit us: whether it’s moving house, emotional turmoil, getting married, arrival of family/friends or a presentation/work deadline. Supporting yourself nutritionally throughout this process should in turn support your internal management of the stress process.

The body’s reaction to stress is highly complex and starts in the short term with the release of adrenalin and then in the longer term cortisol. These hormones are important to ensure that we have the capacity to get away from physical danger called the ‘fight or flight’ response; however with the world we live the medium to long term exposure to these hormones can be damaging to health. These hormones have powerful internal reactions which over time – raises blood sugar levels, impacts on digestion, heart rate increases, calcium is released from bones and adversely affects cholesterol levels. With the body having to contend with all of these reactions as you can now see supporting yourself nutritionally is so important, top tips are as follows:

• Although you might be craving stimulants you need to reduce and remove. The body has been stimulated enough by adrenal and cortisol so does not need help from sugars, caffeine, nicotine, alcohol or drugs of any kind.

• Eat three well balanced meals a day with two small snacks in between consisting of palm sized piece of protein, two vegetable or fruit portions (size of a medium apple) and a portion of a complex carbohydrate (mug full of the brown kind e.g. mug of brown pasta or rice).

• Based on the meals and snacks above focus on hitting your 8-10 a day of fruits and vegetables, your body will be using up precious vitamins and minerals and these need to be replaced.

• Nuts, seeds, avocados and oily fish are important to support the affects stress has on cholesterol levels.

• Don’t forget your 1.5 litres of water to ensure you don’t get dehydrated – the skin can often be adversely affected by stress so keep those toxins flushed through!

• Weight bearing exercise is the most affective support to the body physically as it manages these stress hormones within; however any exercise, even a walk, will help.

Finally any relaxation techniques would be wonderful: meditation, yoga, your pet, music, reading or spending quality time with the kids – manage the stress as best you can and remove where possible anything adding to the stress burden.

This week I was inspired by a ‘Style Clinic’ question put to Darren from a girl who is going on a first date hill walking and was wondering what to wear. Its wonderful having the right outfit but how amazing could you look with bright, fresh and illuminated skin, glowing with health? So whether you’ve got an important date, interview or a special occasion, here are some top tips on looking your best with a weeks prep!

Sleep has a massive impact on how our skin looks so for the week leading in ensure you are getting a good 8 hours sleep a night. Many clients lately are struggling to get the recommended levels of sleep nightly and as a result are feeling tired, lacking in energy and generally feeling washed out. In our busy lives our bodies need to repair, rebuild and detoxify; all of this happens whilst we are asleep. Get into a good night time routine is a great way to ensure you are relaxed prior to heading to bed. Allow plenty of time to get yourself organised for the morning and remove make-up. If you are struggling with sleep in general try getting lots of fresh air on a daily basis, reading, remove electronic items like TV/phones/chargers from room as they omit small amounts of energy. Also there are some wonderful ‘sleepy’ teas which do a great job – I am loving Pukka ‘night time’ tea!

Following on from our sleep, water is the next key ingredient for a quick skin fix. 1.5 litres or 8 large glasses of water will allow for the removal of toxins from the body and also ensuring your skin is plump and hydrated. Alongside increasing your water intake, try to remove and reduce your caffeine in the form of coffee, tea and fizzy drinks – these are all diuretics and remove fluid from your body, so undoing all your good water drinking work. Replace these drinks with herbal teas like camomile, ginger and small amounts of green tea which will support your ever glowing skin.

Nuts and seeds are a wonderful addition to your diet both short and long term. Both contain vitamin E, a fat-soluble antioxidant that can enter the skin with ease. To ensure this delicate nutrient remains undamaged try to eat along-side foods rich in vitamin C for example berries, citrus fruits and green leafy vegetables.

A further great skin booster is your ten portions of fruit and vegetables daily, this level should provide required levels of vitamins and minerals for the skin to look its best and it should also support your stress levels as the ‘big’ day draws ever closer. Fruits and vegetables are also rich sources of fibre, water and plant chemicals that help regulate important body processes which ensures we look and feel great. Don’t forget to eat what is in season and to find locally grown produce, this should allow for the greatest freshness hence vitamin and mineral content.

If you are struggling with a minor breakout due to hormones or stress, include good levels of protein within each of your meal. Proteins role within the body is repairing and rebuild – so will provide nutrients to support skin healing; protein is also involved in hormone regulation so good levels within the diet are important if you are feeling they are playing havoc.

Now it’s over to you – good luck!

Beyonce has just announced it, as has our very own Aisling O’Loughlin and Victoria Beckham has just had one – beautiful babies of course. In fact, presently in Ireland there is a huge baby boom – this recession must be keeping us at home! Pregnancy is a joyous time and in this article it’s all about nutrition throughout your pregnancy to ensure you are getting optimum levels for both yourself and your growing baby.

For many women the first trimester can be a tricky time for eating due to nausea, tiredness and potentially feeling a bit off colour. All points during the pregnancy are important, however none more so than the first 12 weeks. Being aware that it may be hard at times to eat correctly – balanced meals are vital and certainly with morning sickness may support the symptoms. Within a balanced meal there are three main components:

Protein: Good quality and lean where possible. Excellent sources during a pregnancy are poultry, eggs, beef, lamb, oily fish (like salmon, mackerel and trout), white fish and pulses (lentils, beans and chickpeas)

Complex carbohydrates: Nutritious sources are brown rice, sweet potatoes, small potatoes, brown pasta and good quality brown breads (Irish brown bread or spelt breads)

Fruits and vegetables: Really try to aim for 10 portions a day due to your increased requirement of nutrients, remembering a portion is the size of a medium apple. Look at the seasonality of the fruits and vegetables that you are eating to ensure you are eating what is most nutritious (check Bord Bia’s bestinseason.ie) . Also make sure that all fruits and vegetables are washed or pealed to ensure all residue pesticides are removed.

To ensure a good steady supply of nutrients all meals should be balanced as above and within your
three main meals, two good quality snacks should be included to ensure your blood sugar is kept
steady throughout the day – this is important for anyone who suffers with light headedness. These
snacks should be balanced also for example carrot sticks with houmous, apple with oatcakes and cashew nut butter, avocado with seeds sprinkled on top.

Essential fatty acids (EFA’s) are even more important during pregnancy as your growing baby’s brain requires all these wonder fats. EFA’s have also be shown to be supportive post birth with sufferers of post natal depression so get them in. Good sources would be oily and white fish, unroasted/unsalted nuts (excluding peanuts!), avocado, good quality olive oils.

Finally beware of caffeine in any form it is an anti-nutrient, so it takes more from the body than it ever adds, it is also a stimulant so will potentially set the baby kicking. Explore the wonderful world of herbal teas and I would recommend anything from the Pukka and Clipper range. Increase your water intake and ensure you are drinking 8 large glasses or 1.5 litres of water a day to ensure naturally generated toxins within the body are removed.

It is a joyous time and writing this makes me reflect on my own challenging yet wonderful three pregnancies. Best of luck to you all.

Schools are back this week and for those of us returning from wonderful holiday escapes with a few extra kilos around the hips, help is at hand. We all make such an effort prior to going away to ensure our bodies are bikini perfect however once we get back we need to make sure that they are jean ready too. Here are my top tips for supporting and managing weight:

Wine and beer:
Most people enjoy a tipple when on holidays and it’s a great way of getting into the swing of things. Once back though, coming off the wine and beer will really help with weight loss – if you consider a glass of wine or beer is equivalent to a small bar of chocolate you can understand why. Not only will reducing alcohol intake support weight loss but it will also support the liver to work more efficiently in dealing with the toxins generated by a change of diet, excess alcohol and late nights!

Reduce carbohydrates:
By simply reducing the amount of carbohydrates you eat at each meal can dramatically have an effect on your waistline. Excess carbs are stored as fat so a reduction will really help. Whilst reducing your carbohydrate intake you should replace with extra chicken, meat, fish or pulses and lots of vegetables – this will ensure you feel full and make sure that late night grazing does not take place. Remember any carbs you do consume should be of the brown variety (brown breads, brown rice and pasta). These are more complex carbs which realise their sugar store gradually hence keeping you fuller for longer.

Water, Water, Everywhere:
If you feel hungry in between meals have a glass of water. Often, especially in the summer months, dehydration can be perceived as hunger. You’ll be surprised at the effect this can have!

Exercise:
It goes without saying that if you increase your activity levels alongside with these dietary changes, it will really help shifting those extra kilos; I am loving bootcamp especially in the bright evenings and would encourage you all to try. They are fun, friendly, great value and an excellent workout – no need to be shy either as every level of fitness, age, shape and size attends – find a local class near you!

Best of luck, a little effort will really pay off and you’ll be in shape to indulge in all the fabulous autumn fashion.

Children and babies can be wilful and strong minded however they appears to be a common problem experience by many adoptive parents’ – babies or toddlers not knowing when to stop eating.  With obesity levels rising in Irish children to one child in four this is a major concern for loving parents who really don’t want to deprive their babies or children. 
A case described to me was of a 6-7 month old who would become so upset during feeding time, the child could not get food in quick enough and would become so distraught when food was finished – it was like an inbuilt ‘I am full’ switch had been turned off.
So in situations like this and many other eating problems the following guidelines may be helpful:
• Have meals well paced throughout the day including three main meals and two snacks between meals.  Once a baby is on solids the bottles are presented after the meal to top up rather than replacing.  This system of feeding regularly and often even in adults allows for the body to be reassured that food is in regular supply and that energy can be realised to ensure a steady output.
• Meal times where possible should be within a family situation or at least the carer having a food at the same time.  This is a great way for examples to be set as babies and children soak up their surrounds so if they see lots of healthy, nutritious foods being eaten they will in most cases follow. 
• The food environment should be as relaxed as possible, even if it is just the two of you eating some soothing music playing in the background can help.  Stress in parents and carers can be sensed by babies and children so a relaxed, fun and and encouraging environment is key.
• A routine is also a must for babies/children and if consistent they will fall into it quite quickly.  This routine will also assure them that they don’t need to be worried about where the next meal is coming from.
• Specifically looking at a baby screaming for more food the approach would be post feeding place finger food in front of them for grazing.  Suggested finger food would be slices of soft pear, blueberries cut in half, celery they can suck on or even a slice of buttered brown toast cut into fingers.  This will allow the child to take control of the situation and hopefully feed at a steadier pace.  It is vital that a baby is not left alone in these situations with risks of swallowing bits of fruit.  If your baby is not good with lumps, there is a product you can buy where the fruit/vegetable is put into a mesh and the baby sucks on this hence no lumps pass through!
If the foods that the child/baby is feeding on are healthy in the form of fruits and vegetables, there should be no concerns with weight management especially if there is more of a vegetables focus as they contain less sugar. 
Be calm and loving at all times and worst case a distraction like a nice book, favourite toy or a cuddle might just do the trick!
Best of luck.