The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece. Researchers noted that the people were exceptionally healthy compared to Americans and had a risk of an increasing number of lifestyle diseases.
Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes, and premature death.

There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean Sea and people in different areas eat different foods.

Consider these notes as a general guideline, not something written in stone. The plan can be adjusted to your individual needs and preferences.

THE BASICS

• EAT: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood, and extra virgin olive oil.
• EAT IN MODERATION: Poultry, eggs, cheese, and yogurt.
• EAT ONLY RARELY: Red meat.
• DON’T EAT: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.

 

AVOID THESE UNHEALTHY FOODS

You should avoid these unhealthy foods and ingredients:

• ADDED SUGAR: Soda, candies, ice cream, table sugar and many others.
• REFINED GRAINS: White bread, pasta made with refined wheat, etc.
• TRANS FATS: Found in margarine and various processed foods.
• REFINED OILS: Soybean oil, canola oil, cottonseed oil and others.
• PROCESSED MEAT: Processed sausages, hot dogs, etc.
• HIGHLY PROCESSED FOODS: Anything labelled “low-fat” or “diet” or which looks like it was made in a factory.

 

You must read food labels carefully if you want to avoid these unhealthy ingredients.

FOODS TO EAT

Exactly which foods belong to the Mediterranean diet is controversial, partly because there is such variation between different countries.

The diet examined by most studies is high in healthy plant foods and relatively low in animal foods.

However, eating fish and seafood is recommended at least twice a week. The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life.

You should base your diet on these healthy, unprocessed Mediterranean foods:

• VEGETABLES: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
• FRUITS: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
• NUTS AND SEEDS: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
• LEGUMES: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
• TUBERS: Potatoes, sweet potatoes, turnips, yams, etc.
• WHOLE GRAINS: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread, and pasta.
• FISH AND SEAFOOD: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
• POULTRY: Chicken, duck, turkey, etc.
• EGGS: Chicken, quail, and duck eggs.
• DAIRY: Cheese, yogurt, Greek yogurt, etc.
• HERBS AND SPICES: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
• HEALTHY FATS: Extra virgin olive oil, olives, avocados, and avocado oil.

Whole, single-ingredient foods are the key to good health.

WHAT TO DRINK

Water should be your go-to beverage on a Mediterranean diet. This diet also includes moderate amounts of red wine — around 1 glass per day.

However, this is completely optional, and wine should be avoided by anyone with alcoholism or problems controlling their consumption.

Coffee and tea are also completely acceptable, but you should avoid sugar- sweetened beverages and fruit juices, which are very high in sugar.

BENEFITS AND NEGATIVES OF THE MEDITERRANEAN DIET

BENEFITS

There have been numerous studies documenting the health benefits of the Mediterranean diet.

GENERAL NUTRITION

The Mediterranean diet does not eliminate any food groups and encourages a variety of nutrient-dense foods, making it easy to meet your nutritional needs and enjoy a wide range of foods and flavours.

HEART HEALTH

Scientists have conducted a robust amount of research on the Mediterranean diet and heart health. The results show that there is clear evidence to support the Mediterranean diet for better heart health.

For example, a review study in the European Journal of Clinical Nutrition concluded that following a Mediterranean diet is associated with reduced risk of coronary heart disease, heart attack, and overall mortality.

Research review published in 2019, study authors wrote that the available evidence is “large, strong, and consistent” supporting this diet for reduced rates of coronary heart disease, ischemic stroke, and total cardiovascular disease.

BETTER DIABETES PREVENTION AND MANAGEMENT

Following the Mediterranean diet may help those with type 2 diabetes achieve better blood sugar control.

A systematic review of 56 trials between 1978 to 2016 and including 4,937 patients with type 2 diabetes found that the Mediterranean diet, as compared with control diets, was able to lower haemoglobin A1c levels by up to 0.32% on average.

Haemoglobin A1c reflects the body’s blood sugar control over the last three months. Though it sounds small, any reduction may be helpful for people with diabetes who are trying to manage blood sugar levels.

IMPROVED MENTAL HEALTH

One surprising benefit may be a connection between the Mediterranean diet and better mental health, according to the Director of Nutrition for Oldways, a non-profit organization that promotes healthy food and nutrition.

In fact, a 2018 study in Molecular Psychiatry found that following a Mediterranean diet is associated with reduced risk of depressive symptoms or clinical depression.

In addition, consider the emphasis on social connections in the Mediterranean lifestyle. This is paramount for mental health, particularly among older adults.

Maintaining friendships and regular social interaction can reduce loneliness, which is known to be positive for overall health.

WEIGHT MANAGEMENT

It seems counterintuitive that a diet which emphasizes calorically-dense olive oil and nuts could help with weight management. However, these satiating fats–in conjunction with the many fibre-rich vegetables and fruits recommended—can help you feel fuller for longer.

Indeed, research has found that people do not gain weight when following a Mediterranean diet. In fact, some studies have suggested the Mediterranean diet and low-carbohydrate diets lead to similar rates of weight loss after one year.

REDUCES INFLAMMATORY MARKERS

Researchers have been conducting trials establishing connections between certain inflammatory markers and chronic disease.

For example, higher levels of two inflammatory markers (interleukin 6 and C-reactive protein) are thought to be associated with an increased risk of diabetes. Research shows the Mediterranean diet is associated with lower levels of these inflammatory markers.

CANCER PREVENTION

Most cases of cancer are not caused by a singular factor, but rather a combination of many genetic and environmental factors. Diet can play a role in this complex disease, and certain dietary patterns—including the Mediterranean diet—are associated with a reduced risk of cancer.

A meta-analysis found that those who adhered most closely to the Mediterranean diet had a lower risk of developing colorectal cancer, breast cancer, gastric cancer, liver cancer, head and neck cancer, and prostate cancer.

BETTER FOR THE ENVIRONMENT

Diets that rely less on beef and more on grains and other plant-based foods have been shown to be healthier for the planet as a Mediterranean diet saves water, conserves land, and cuts fertilizer use.

NEGATIVES

For some people, there may be a few drawbacks to the Mediterranean diet. However, many of these negatives are minimal.

COST

There are no expensive branded foods or special supplements that you are required to buy on the Mediterranean diet. But some consumers express concern about the cost of some foods, including fish, seeds, nuts, and olive oil. For example, fresh seafood tends to be more expensive than other proteins.

ADDITIONAL GUIDANCE MAY BE NEEDED

Even though studies suggest that a Mediterranean diet may reduce diabetes risk and support better blood sugar control, some people with diabetes may need additional guidance while on this diet.

Because there is an emphasis on grains, fruits, and vegetables (including starchy vegetables), meals may be high in carbohydrates. It’s important for people with diabetes to eat a consistent, controlled amount of carbohydrates throughout the day to avoid blood sugar spikes or dangerously low sugars (if you’re using insulin or certain oral medications).

This does not mean people with diabetes shouldn’t follow this plan. On the contrary, it can be a great choice. If you have diabetes, though, try working with a dietitian to help you plan the right carbohydrate counts for your meals within the greater framework of the Mediterranean diet.

RESTRICTIONS MAY FEEL CHALLENGING

This diet recommends reducing red meat and added sugar consumption, which may be difficult for some people. Those who are used to a more standard diet may consume added sugar in processed foods on a regular basis. Those following the Mediterranean diet are advised to save added sugar specifically for special occasions.

Keep in mind any added sugar reduction is beneficial, so don’t let this deter you. Following a Mediterranean style diet that contains a little added sugar is still more beneficial than following a diet that’s high in added sugar.

Similarly, if you’re struggling with eating red meat less often, try following this diet while incorporating lean and unprocessed red meats like flank, top round, and brisket half flat, but in smaller portions. Research suggests you’ll still reap heart-health benefits.

CONCERNS ABOUT ALCOHOL INTAKE

Some experts raise concerns about the regular alcohol intake (particularly wine) in the Mediterranean diet and whether this is truly beneficial to recommend. When alcohol is consumed as part of a balanced meal, and coupled with daily movement and social connections, studies find a net health benefit.

The Mediterranean diet and other traditional diets present examples of how to safely enjoy alcohol in moderation (up to one 5-ounce glass of wine per day for women, or up to two 5-ounce glasses daily for men), in a way that may support cardiometabolic health and help to foster positive social connections.

But what about when alcohol is consumed in other scenarios? When alcohol intake is accompanied by unhealthy habits, like smoking or poor diet, or unsafe habits, like driving, obvious health risks present themselves. When adults choose to drink, its recommended one drink or less per day for women and two drinks or less for men.

A MEDITERRANEAN SAMPLE MENU FOR 1 WEEK

Below is a sample menu for one week on the Mediterranean diet. Feel free to adjust the portions and food choices based on your own needs and preferences.

MONDAY

• BREAKFAST: Greek yogurt with strawberries and oats
• LUNCH: Whole-grain sandwich with vegetables
• DINNER: A tuna salad, dressed in olive oil. A piece of fruit for dessert

TUESDAY

• BREAKFAST: Oatmeal with raisins
• LUNCH: Leftover tuna salad from the night before
• DINNER: Salad with tomatoes, olives, and feta cheese

WEDNESDAY

• BREAKFAST: Omelette with veggies, tomatoes, and onions. A piece of fruit
• LUNCH: Whole-grain sandwich, with cheese and fresh vegetables
• DINNER: Mediterranean lasagne

THURSDAY

• BREAKFAST: Yogurt with sliced fruits and nuts
• LUNCH: Leftover lasagne from the night before
• DINNER: Broiled salmon, served with brown rice and vegetables

FRIDAY

• BREAKFAST: Eggs and vegetables, fried in olive oil
• LUNCH: Greek yogurt with strawberries, oats, and nuts
• DINNER: Grilled lamb, with salad and baked potato

SATURDAY

• BREAKFAST: Oatmeal with raisins, nuts, and an apple
• LUNCH: Whole-grain sandwich with vegetables
• DINNER: Mediterranean pizza made with whole wheat, topped with cheese, vegetables, and olives

SUNDAY

• BREAKFAST: Omelette with veggies and olives
• LUNCH: Leftover pizza from the night before
• DINNER: Grilled chicken, with vegetables and a potato. Fruit for dessert

There is usually no need to count calories or track macronutrients (protein, fat, and carbs) on the Mediterranean diet.

HEALTHY MEDITERRANEAN SNACKS

You don’t need to eat more than 3 meals per day. But if you become hungry between meals, there are plenty of healthy snack options:

• A handful of nuts
• A piece of fruit
• Carrots or baby carrots
• Some berries or grapes
• Leftovers from the night before
• Greek yogurt
• Apple slices with almond butter

A SIMPLE SHOPPING LIST FOR THE DIET

It is always a good idea to shop at the perimeter of the store. That’s usually where the whole foods are. Always try to choose the least-processed option. Organic is best, but only if you can easily afford it.

• VEGETABLES: Carrots, onions, broccoli, spinach, kale, garlic, etc.
• FRUITS: Apples, bananas, oranges, grapes, etc.
• BERRIES: Strawberries, blueberries, etc.
• FROZEN VEG: Choose mixes with healthy vegetables
• GRAINS: Whole-grain bread, whole-grain pasta, etc.
• LEGUMES: Lentils, pulses, beans, etc.
• NUTS: Almonds, walnuts, cashews, etc.
• SEEDS: Sunflower seeds, pumpkin seeds, etc.
• CONDIMENTS: Sea salt, pepper, turmeric, cinnamon, etc
• FISH: Salmon, sardines, mackerel, trout, shrimp, and shellfish
• Potatoes and sweet potatoes
• Cheese
• Greek yogurt
• Chicken
• Pastured or omega-3 enriched eggs
• Olives
• Extra virgin olive oil

It’s best to clear all unhealthy temptations from your home, including fizzy drinks, ice cream, sweets, pastries, white bread, crackers, and processed foods.

If you only have healthy food in your home, you will eat healthy food.

THE BOTTOM LINE

Though there is not one defined Mediterranean diet, this way of eating is generally rich in healthy plant foods and relatively lower in animal foods, with a focus on seafood.

You can find a whole world of information about the Mediterranean diet on the internet, and many great books have been written about it.
Try googling “Mediterranean recipes” and you will find loads of great tips for delicious meals.
There is no doubt, the Mediterranean diet is incredibly healthy.

CAFFEINE – THE GOOD, THE BAD, THE TRUTH!

Health experts are often asked about caffeine. Is caffeine good for you? Bad for you? Should you drink coffee / tea? Recently, a Scientific Advisory Board met to discuss the latest scientific literature on coffee and tea.

THE GOOD:

The scientific evidence suggests the following (for caffeinated beverages like coffee and tea – NOT energy drinks):

• Coffee has some health benefits. Research indicates that coffee drinkers may be less likely to be hospitalized for heart rhythm disturbances but coffee consumption has also been linked to decreased risk of Parkinson’s Disease and Type 2 diabetes. Coffee, both caffeinated and decaffeinated, does contain ingredients that may raise LDL cholesterol, but brewing coffee with paper filters tends to reduce this cholesterol-raising effect.
• Black Tea, Green Coffee and Green Tea, caffeinated as well as decaffeinated, contain ingredients that have many health benefits, such as reduced risk of cancer, cardiovascular disease, osteoporosis, and gum disease.
• In Japan, researchers have shown that caffeine consumption increases memory. Also, a study out of Johns Hopkins University, showed that a 200mg caffeine pill helped boost memory consolidation and can help with Alzheimer’s Disease.
• Caffeine mixed with carbs replenishes muscle glycogen concentrations faster after exercise.
• Caffeine relieves post-workout muscle pain by up to 48%.
• Caffeine increases stamina during exercise.
• Caffeine is shown to reduce liver fibrosis risk in patients with hepatitis C. As little as 100 mg per day is believed to have protective benefits.
• Caffeine helps those with asthma. A study published in the U.S. National Library of Medicine concluded that caffeine seems to open airways and help asthmatics breathe easier. This is like theophylline – a drug currently used and one that’s a close cousin to caffeine.
• Caffeine may prevent weight gain: Research in Germany showed that weight loss study participants who drank 2-4 cups of caffeinated coffee a day were more likely to be successful at keeping the weight off than those who did not consume caffeine.
• Caffeine reduces chronic inflammation. Researchers from Stanford University found that caffeine blocks the expression of a gene responsible for low-grade chronic inflammation as we age. This inflammation eventually leads to high blood pressure, hardening of the arteries, and heart disease. Caffeine seems to help reduce this age-related inflammation in those that are regular consumers of the drug.
• Caffeine is good for the heart. Another study found that the amount of caffeine typically in 4 cups of coffee daily helps strengthen heart muscle cell function and prolongs the life of heart muscle cells.

 

THE BAD:

• Caffeine consumption may raise blood pressure. Especially in those already suffering from hypertension and those who don’t normally consume caffeine. People with hypertension were given 250 mg of caffeine (about 2 coffees) and the data revealed that their blood pressure was elevated for about 2-3 hours after the caffeine.
• Caffeine may cause insomnia. Caffeine in a person’s system at bedtime can mimic the symptoms of insomnia.
• Caffeine can cause headaches. While occasional doses of caffeine can relieve headache symptoms, the overuse of caffeine can cause headaches and lead to migraines.
• Caffeine Overdose. While overdose is rare, it can lead to many adverse symptoms including death, especially in those with underlying medical conditions. Some people have a lower tolerance for caffeine than others.
• Caffeine consumption can lead to increased anxiety, depression, and the need for anxiety medication.
• Caffeine does not help with prolonged sleep deprivation: This can lead to a false sense of security for those that have been sleep deprived for multiple days in a row and choose to get behind the wheel or do some other focus required task, thinking that if they have caffeine, they’ll be able to perform.

If you are wondering, if you are having too much caffeine, ask yourself –

• Do I have problems that are linked to or exacerbated with coffee consumption, such as gastrointestinal issues like GERD, panic attacks, sleep troubles, or glaucoma?
• Does drinking coffee trigger the desire for behaviours (like cigarette smoking) that I’m trying to avoid?
• Is coffee such a profound part of my life that it’s getting in the way of healthy habits? For example: Am I “living” on coffee to the point where I’m not eating food, including healthy foods like fruits and vegetables?
• Am I living off the “high” from coffee rather than the much healthier “high” from daily exercise?
• Am I depriving myself of healthful restorative sleep because of all the coffee I’m drinking?

If you answered “yes” to any of the above, we recommend that you cut down on your coffee consumption, or avoid coffee altogether.

If none of the above applies to you, and if you enjoy coffee, keep enjoying it. Remember to:

• Brew your coffee through a paper filter.
• Drink it black or flavoured with non-fat milk, soymilk, and/or a zero-calorie sweetener like Splenda with Fibre
• There is still a big NO to energy drinks…. It’s the caffeine in coffee & tea which provides the positives, NOT in energy drinks.

 

The Juice Diet

The juice diet, also known as a juice cleanse, is extremely popular for weight loss, especially among celebrities. But does juicing work?

Juice diet plans that include complicated blends of vegetables and different varieties of fruits and vitamin supplements sound healthy. But if you’re trying to lose weight, there are a few things to consider before trying one of these programs.

 

IS A JUICE DIET GOOD FOR YOU?

Juice drinks can be (somewhat) healthy. When you blend your own using fresh fruits and vegetables, you benefit from the wide range of vitamins, minerals, and antioxidants contained within the most popular juicing ingredients.

Blueberries, for example, are one ingredient used in many juices and they are high in vitamin C and vitamin K. So, blueberry juice has become a popular drink for people who are looking to boost their intake of these important nutrients.

If you don’t typically eat a variety of fruits and vegetables in your regular diet, juicing might be a good way to get the nutrients your body needs. But there are some drawbacks to juicing as well, especially if you juice for the purpose of weight loss.

 

JUICE IS AN EASY WAY TO OBTAIN A LOT OF NUTRIENTS

Many people don’t obtain enough nutrients from their diet alone. Nutrient levels in the foods you eat are also much lower than they used to be. This is largely due to processing methods and the time it takes to get produce from the field to the supermarket.

Polluted environments and high stress levels can also increase your requirements for certain nutrients.

Fruits and vegetables are full of vitamins, minerals, antioxidants, and plant compounds that may protect against disease. If you find it difficult to get the recommended number of fruits and vegetables into your diet each day, juicing can be a convenient way to increase your intake.

 

DOES FRUIT JUICE PROTECT AGAINST DISEASE?

Plenty of evidence links whole fruits and vegetables to a reduced risk of disease, but studies on fruit and vegetable juices are harder to find.

The health benefits of fruits and vegetables are partly due to their high antioxidant content, but fibre also plays an important role. Many antioxidants are bound to fibre and get released in your digestive system.

A high intake of fruits and vegetables shows promise in many areas of health. For example, juices may reduce your risk of heart disease. Apple and pomegranate juices have been linked to reduced blood pressure and cholesterol levels.

Additionally, consuming fruit and vegetable juices in liquid form (or blended concentrations) may reduce homocysteine levels and markers of oxidative stress, both of which are linked to improved heart health.

 

WHAT CAN YOU EAT?

Raw (unpasteurized), organic juice is the key component of a juice cleanse. Room temperature water may also be consumed between each juice or meal to promote elimination. Smoothies and some healthy foods can be included or substituted for those who require more calories. Some people may opt for raw or vegan food only, while others may have gluten-free meals and snacks. A typical cleanse has three stages:

• PREPARATION: For three to five days before the cleanse, gradually eliminate coffee, refined sugar, meat, dairy products, wheat, alcohol, and nicotine to reduce headaches, cravings, and other withdrawal symptoms during the Increase intake of fresh vegetables, fruits, and fluids.
• CLEANSE: For the one to three days of the actual cleanse, drink at least 32 ounces of juice or smoothie daily. At least half should be green vegetable juice. If hunger pangs are persistent or uncomfortable, vegetable broth or a small snack such as carrots, celery, a salad, or a piece of fruit is often suggested.
• POST-CLEANSE: Eat lightly for a few days, gradually adding foods back in over the course of several days.

 

WHAT YOU NEED TO KNOW

Juice cleanse advocates claim that nutrients, phytochemicals, and antioxidants are more readily absorbed by the body in liquid form. However, research on the bioavailability of raw juices versus that of whole fruits or vegetables is mixed. To optimize nutrient absorption, proponents recommend drinking juice slowly rather than gulping it down. Juice is typically consumed a couple of hours apart, with the final drink of the day at least three hours before bedtime. A schedule might look like this:

• WHEN YOU WAKE UP: Lukewarm water with a splash of fresh lemon juice.
• 8 TO 9 M.: Juice, such as a green vegetable juice.
• 10:30 TO 11:30 M.: Juice (or smoothie/cleanse food).
• 1 TO 2 M.: Juice (or smoothie/cleanse food).
• 3 TO 4 M.: Juice, such as beet, carrot, and apple juice.
• 5 TO 6 M.: Juice (or smoothie/cleanse food).
• 6 TO 8 M.: Smoothie or almond or cashew nut “milk”.

During a juice cleanse, you should also:

STICK TO LIGHT PHYSICAL ACTIVITY.While it’s a good idea to tone down your exercise routine during a juice cleanse, normal activities such as walking  may help boost blood and lymphatic circulation.

BOOK A MASSAGE. Try massage therapy (such as Swedish massage, lymphatic drainage, deep tissue massage, and Thai massage), contrast showers, and skin brushing, which can be done as part of a regular shower.

PRACTICE MIND AND BODY WELLNESS. Allow the mind to rest by incorporating mind/body practices such as diaphragmatic breathing, progressive muscle relaxation, or mindfulness meditation. Try to get plenty of rest. Go to bed as early as you can and take naps if possible.

PREPARE FOR EMOTIONS THAT MAY ARISE. According to traditional Chinese medicine, the liver is associated with anger, the kidneys with fear, and the spleen with worry. Proponents of juice cleansing believe that old emotions may arise and be cleansed from the system as the corresponding organs are cleansed, but evidence supporting this is lacking.

 

BENEFITS FOR WEIGHT LOSS

Many people follow a juice diet for three, five, or even 10 days. If you drink fruit and vegetable juices for several days, you are likely to enjoy at least a few benefits, especially if you don’t usually consume these categories of foods.

 

INCREASED MOTIVATION

First, you are likely to see weight loss from water. When you decrease the amount of starch you consume, your body sheds water weight. This will show up as loss on the scale and is also likely to give you a boost of motivation for extended dieting.

 

SUPPORTS EATING LESS

Reducing your whole food intake can help you shed calories and adjust to smaller food portions. That way, when you do return to a diet that involves eating whole foods, you might be able to eat less.

 

IMPROVED GUT HEALTH

Lastly, you may improve your gut health and even feel an increase in your sense of well-being. One small study found that a three-day juice diet altered intestinal microbiota associated with weight loss and promoted a greater sense of well-being even two weeks after the cleanse.

 

HEALTH BENEFITS

While proponents of a juice cleanse tout the benefits of this fasting plan, there is limited research to back the health claims. However, increasing your intake of fresh fruit and vegetable juices can be part of a normal healthy diet.

IMPROVED HEALTH

Since fruits and vegetables are rich in nutrients, drinking fresh juice boosts the intake of vitamins, minerals, and other anti-inflammatory compounds. These micronutrients may help support immunity and improve overall health.

For example, a 2017 study found that subjects had higher general well-being scores after following a 3-day juice fast. Researchers suggested that this was partly due to the juice-based diet altering the gut microbiome.

 

INCREASED ENERGY FOR SOME

Some people report that they feel more energetic after a juice cleanse. This could be, in part, due to the energy- boosting nutrients in fruits and vegetables combined with a decrease in “energy zappers,” such as stodgy foods.

Another way a juice cleanse might increase energy is by reducing dehydration. Many people don’t drink the recommended number of fluids. This can leave you feeling fatigued. Drinking juice all day can help reduce this effect.

 

BETTER DIGESTION

Raw juice contains enzymes that may improve digestion. Freshly squeezed orange juice, for instance, influences pH and acidity in the digestive system. Leafy greens have also been found to improve gut microbiota.

 

NEGATIVES FOR WEIGHT LOSS

Despite these benefits, many dieters struggle to stick to a juice diet for weight loss. Why? There are many reasons.

MISS EATING FOOD

These simple plans are often easy to follow but they also deny you the pleasure of eating food. Drinking your calories is not nearly as satisfying as eating them and, for many dieters, that challenge is too difficult to maintain for long enough for the diet to work.

Denying yourself food can also increase your stress levels. Diet-related stress can cause you to overeat, or worse, binge-eat, ultimately causing you to feel worse about your body.

TOO MUCH SUGAR

Depending on the ingredients in your juice drink, it may contain too much sugar. Even if you don’t add extra sugar, many sweet fruits naturally contain high levels of the sweet stuff in the form of fructose.

When you separate fructose from fibre (which is found in the meat of the fruit), the sugar is digested very quickly. This makes you feel hungry faster. Consuming too much sugar can also increase your risk of insulin resistance which may lead to type 2 diabetes and obesity.

 HIGH IN CALORIES

It’s easy to think that you’ll consume fewer calories in a glass than you would on a plate. However, juice calories can easily skyrocket when you’re throwing gobs of stuff into the machine.

If your juice drink is replacing a meal, then it’s reasonable to consume 400 or 500 calories in liquid form. But for many people, the drink is an addition to their meals and snacks. If you’re trying to lose weight, those extra calories could be a problem.

FEWER WHOLE FOODS

When you eat fruits and veggies in their whole form, you gain all the weight loss benefits of fibre. And because whole fruits and vegetables usually take longer to eat, you may end up consuming fewer calories in a sitting.

Therefore, if you consume all (or almost all) of these food sources in juice form, you are missing the fibre while increasing the risk that you’ll exceed your recommended daily calorie intake.

 

HEALTH RISKS

A juice cleanse is a short-term fast that severely restricts calories and labels many solid foods as “unhealthy,” which could lead to disordered eating. Additionally, research shows that a juice cleanse may pose certain health risks.

KIDNEY STONES

Many juices are made from dark, leafy greens and beets. These two foods are high in oxalate, which may cause kidney stones and other problems.

BACTERIAL INFECTIONS

Drinking unpasteurized juice or juice that has not been otherwise treated to kill bacteria can make some people sick. This is particularly a problem for people with chronic illnesses, older people, and young children.

If you are making your own juice, be sure to wash produce properly before juicing. Store unused juice in a tightly sealed container and drink within 24 hours.

NUTRIENT DEFICIENCIES

There are a few reasons why doing juice fasts for long periods of time may lead to nutrient deficiencies.

Since these diets lack animal products, they are low in a few essential nutrients, such as calcium, vitamin D, iron, vitamin B12 and zinc.

All these nutrients have important functions in the body. Inadequate consumption may lead to conditions including osteoporosis and anaemia.

Juice fasts are also low in omega-3 fatty acids, which are healthy fats that fight inflammation and contribute to brain and heart health.

Not only are these diets low in specific nutrients, but they may interfere with the absorption of the nutrients. One reason for this is that juice diets tend to be low in fat, which is required for the absorption of the fat- soluble vitamins A, D, E and K.

Additionally, some raw vegetables often used in juicing contain an antinutrient called oxalate, which can bind to minerals in the body and prevent them from being absorbed.

FATIGUE AND WEAKNESS

Fatigue and weakness are common side effects of following a juice fast.

These symptoms are likely to occur because of the low number of calories these diets contain. If you’re depriving your body of calories, you’re essentially depriving it of energy, which can lead to these undesirable effects.

REDUCED LEAN MUSCLE MASS

The minimal amount of protein in most juice fasts may lead to a reduction in lean muscle mass, which can have a negative impact on health.

As your lean muscle mass decreases, your metabolism decreases as well, meaning you will burn fewer calories and may have a more difficult time maintaining weight loss.

 

JUICES SHOULD NOT REPLACE MEALS

Using juices as a meal replacement can be bad for your body. This is because juice on its own is not nutritionally balanced, as it does not contain sufficient protein or fat. Consuming enough protein throughout the day is necessary for muscle maintenance and long-term health. Additionally, healthy fats are important for sustained energy, hormone balance, and cell membranes. They may also provide the fat-soluble vitamins — vitamins A, D, E, and K.

That said, replacing one meal per day with juice is unlikely to cause harm, if the rest of your diet is more balanced.

You can make your juice more nutritionally balanced by adding protein and healthy fats. Some good sources are whey protein, almond milk, avocados, Greek yogurt, and peanut butter.

 

THE BOTTOM LINE

Juicing may help some dieters lose weight, but it’s not a sustainable weight loss plan for most people. Before you try any juice diet plan, be sure to check the nutritional value of the drinks you will consume.

Fresh juices contain important vitamins and antioxidants that can benefit your health.  However, fruits and vegetables are still the healthiest and most nutritious when consumed whole. Using juices as a meal replacement can be bad for your body. This is because juice on its own is not nutritionally balanced, as it does not contain sufficient protein or fat. Consuming enough protein throughout the day is necessary for muscle maintenance and long-term health

Before you think about giving this a go, discuss the plan with your health care professional to make sure it provides the nutrients your body needs to stay healthy.

WHAT CAN VITAMINS DO FOR YOU?

1.     SUPPORT IMMUNITY

Good nutrition makes for a durable immune system. Your immune system relies on what you put into your body, and certain nutrients are known for their immune-supporting

benefits. Vitamin C is considered one of the biggest immune supporters. It’s an antioxidant that protects your cells from damage caused by oxidative stress from free radicals, which are unstable molecules.

Zinc is also critical for immune cell development and communication and studies indicate that it may promote immune health.

 

2.    SUPPORT A HEALTHY METABOLISM

B-complex vitamins, like thiamin, riboflavin, folate, biotin, and vitamins B6 and B12 collaborate with other enzymes in your body to metabolize energy from protein, fats, and carbohydrates. Staying physically active and eating a healthy diet also help to maintain a healthy metabolism— factors that are important for healthy aging and your overall health.

3.    MAINTAIN STRONG BONES

You probably already know that calcium is critical for healthy bones. But did you know that calcium needs vitamin D to successfully fulfil its job of helping to build healthy bones?

The skin produces vitamin D following direct exposure to sunlight, but the necessary use of sunscreen, weak winter sunlight, and poor skin absorption all work against production of this vital nutrient. And though vitamin D is added to milk, many people don’t drink enough dairy products to benefit.

 

WHY ARE VITAMINS IMPORTANT?

Living a healthy lifestyle means staying in tune with your body and listening to what it tells you. When it comes to nutrition, you do your best to get all the right nutrients to stay energized and nourished.

Vitamins supplements are there to complement the nutrients you get from food and bring you one step closer to your health and wellness goals.

 

3 GOOD REASONS TO HAVE THE CORRECT BALANCE OF VITAMINS

1.     KEEP OUR BODIES IN GOOD WORKING ORDER

Vitamins work hard to keep our bodies functioning properly and they help drive essential processes needed in our everyday lives. Each nutrient is on a mission to deliver health benefits that help you reach your wellness goals.

 

2.    HEALTHY AGING

Our cells experience wear and tear as time passes, but proper nutrition can slow down this process. Vitamins, like antioxidants, function to protect cells from environmental stressors, helping to support healthy aging.

 

3.    COVER YOUR NUTRITIONAL BASES

We do our best to eat healthy, but some nutrients are hard to get from food alone. A multivitamin can ensure you meet your regular daily requirements for all the essential vitamins.

The 13 known vitamins are divided into 2 categories — fat-soluble and water-soluble

WATER-SOLUBLE VITAMINS

Water-soluble vitamins are readily excreted from the body and not easily stored in tissues. There are more water-soluble vitamins than there are fat-soluble ones.

Water-soluble vitamins include vitamin C, plus eight B vitamins:

• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7 (biotin)
• Vitamin B9 (folate)
• Vitamin B12 (cobalamin)

Because water-soluble vitamins aren’t stored but rather excreted through urine, they’re less likely to cause issues even when taken in high doses.

 

FAT-SOLUBLE VITAMINS

Unlike water-soluble vitamins, fat-soluble vitamins do not dissolve in water and are easily stored in your body’s tissues.

There are four fat-soluble vitamins:

• Vitamin A (Retinol)
• Vitamin D (Calciferol)
• Vitamin E (Alpha-tocopherol)
• Vitamin K (Phytonadione)

Given that fat-soluble vitamins can accumulate in the body, these nutrients are more likely to lead to toxicity than water-soluble vitamins.

 

POTENTIAL RISKS OF TAKING TOO MANY VITAMINS

When consumed naturally through foods, these nutrients are unlikely to cause harm, even when consumed in large amounts.

Yet, when taken in concentrated doses in supplement form, it’s easy to take too much, and doing so can lead to negative health outcomes.

 

HOW TO SAFELY TAKE VITAMINS

The best way to get the nutrients you need is by consuming a well-rounded diet. However, many people need to supplement with vitamins for a variety of reasons.

Age, genetic disorders, medical conditions, and diet are all factors that can increase the need for certain nutrients.

Fortunately, vitamins are typically safe to take as long as they are used responsibly.

The following chart outlines both the recommended daily intake (RDI) and tolerable upper intake levels (UL) for fat-soluble and water-soluble vitamins

Due to potential toxicity, it’s not recommended to consume more than the tolerable upper intake levels set.

Keep in mind that in certain circumstances, your healthcare provider may recommend that you take more than the UL for certain nutrients to correct a deficiency.

For example, vitamin D deficiencies are often treated with high-dose vitamin D injections or supplements that deliver over 50,000 IU of vitamin D, which is much more than the UL.

 

• Biotin is needed in very small amounts to help the body make fatty acids.
• These nutrients are needed to keep bones, teeth, and muscles healthy.

VITAMIN	USES IN THE BODY	SOURCES	RDI (ADULT MALE)	RDI (ADULT FEMALE)	UL
Vitamin A (Retinol)	Helping your body’s natural defence against illness and infection (the immune system) work properly. Helping vision in dim light. Keeping skin and the lining of some parts of the body, such as the nose, healthy.	Cheese, Eggs, Oily fish, Low-fat spreads, Milk, Yoghurt, Liver, and Liver products like pate (if you’re pregnant you should avoid eating liver or liver products). You can also get vitamin A by including good sources of beta-carotene in your diet.	900 mcg RAE	700 mcg RAE	3,000 mcg RAE
Vitamin B1 (Thiamine)	Helps the body break down and release energy from food.  Helps to keep the nervous system healthy.	Peas, some fresh fruits (such as bananas and oranges), Nuts, Wholegrain breads, some fortified breakfast cereals, Liver.	1.2 mg	1.1 mg	No UL established
Vitamin B2 (Riboflavin)	Helps to keep skin, eyes, and the nervous system healthy. Helps the body release energy from food.	Milk, Eggs, Fortified breakfast cereals, Mushrooms, Plain yoghurt (UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight)	1.3 mg	1.1 mg	No UL established
Vitamin B3 (Niacin)	Helps the body release energy from food. Helps to keep the nervous system and skin healthy.	Meat, Fish, Wheat flour, Eggs	16 mg NE	14 mg NE	35 mg
Vitamin B5 (Pantothenic acid)	Pantothenic acid has all the functions of the B vitamins, such as helping the body to release energy from food.	Chicken, Beef, Liver and Kidneys, Eggs, Mushrooms, AvocadoBreakfast cereals are also a good source if they have been fortified with pantothenic acid.	5 mg	5 mg	No UL established
Vitamin B6 (Pyridoxine)	Helps the body to use and store energy from protein and carbohydrates in food. Helps the body form haemoglobin, the substance in red blood cells that carries oxygen around the body.	Pork, Poultry, such as chicken or turkey, Some fish, Peanuts, Soya beans, Wheatgerm, Oats, Bananas, Milk, Some fortified breakfast cereals.	1.3 mg	1.3 mg	100 mg
Vitamin B7 (Biotin)	Biotin is needed in very small amounts to help the body make fatty acids.	The bacteria that live naturally in your bowel can make biotin, so it’s not clear if you need any additional biotin from the diet. It is also found in a wide range of foods, but only at very low levels.	30 mcg	30 mcg	No UL established
Vitamin B9 (Folate)	Helps the body form healthy red blood cells. Helps to reduce the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies.	Broccoli, Brussels sprouts, Leafy green vegetables, such as cabbage, kale, spring greens and spinach, Peas, Chickpeas and kidney beans, Liver (but avoid this during pregnancy), Breakfast cereals fortified with folic acid.	400 mcg DFE	400 mcg DFE	1,000 mcg
Vitamin B12 (Cobalamin)	Helps to make red blood cells and keeping the nervous system healthy. Helps to release energy from food. Helps to use folate.	Meat, Fish, Milk, Cheese, Eggs, Some fortified breakfast cereals	2.4 mcg	2.4 mcg	No UL established
Vitamin C (Ascorbic acid)	Helping to protect cells and keeping them healthy. Maintaining healthy skin, blood vessels, bones, and cartilage. Helping with wound healing.	Citrus fruit, Peppers, Strawberries, Blackcurrants, Broccoli, Brussels sprouts, Potatoes	90 mg	75 mg	2,000 mg
Vitamin D (Calciferol)	These nutrients are needed to keep bones, teeth, and muscles healthy.	The body creates vitamin D from direct sunlight on the skin when outdoors. Food sources Oily fish, Red meat, Liver, Egg yolks, Fortified foods – such as some fat spreads and breakfast cereals	600 IU	600 IU	4,000 mg
Vitamin E (Alpha- tocopherol)	Helps maintain healthy skin and eyes, and strengthen the body’s natural defence against illness and infection (the immune system).	Plant oils – such as rapeseed (vegetable oil), sunflower, soya, corn, and olive oil, Nuts, and seeds, Wheatgerm – found in cereals and cereal product	15 mg	15 mg	1,000 mg
Vitamin K	Is a group of vitamins that the body needs for blood clotting, which helps to heal cuts and wounds.	Green leafy vegetables – such as broccoli and spinach, Vegetable oils, Cereal grain. Small amounts can also be found in meat and dairy foods.	120 mcg	90 mcg	No UL established

• *RDI – Recommended Daily Intake
• *UL – Upper Intake Levels
• *RAE – Retinol Activity Equivalents
• *NE – Niacin Equivalents
• *DFE – Dietary folate equivalents

SO, WHAT EXACTLY IS SUGAR AND WHY IS IT BAD FOR US?

Sugar is a natural ingredient that has been part of our diet for thousands of years. Sugars are carbohydrates that provide energy for the body. The most common sugar in the body is glucose which your brain, major organs and muscles need to function properly.

Ok, that doesn’t sound too bad right…. WRONG! Consuming too much sugar can cause tooth decay and weight gain. The types of sugars we have in our diets are known as “free” sugars:

• Any sugars added to food or This includes sugars in biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks.
• Sugars in honey, syrups (i.e., maple, agave, golden), nectars such as blossom, and unsweetened fruit juices, vegetable juices and smoothies. Although these sugars occur natural in these foods, they still count as free sugars.

The sugar found naturally in milk, fruit and veg does not count as a free sugar, but they still count toward our “total sugar” figure found on the food labels.

It is recommended by the Government that these free sugars only make up no more that 5% of the energy (calories) we get from food and drink daily. So as adults, we should be having no more than 30g of free sugars a day (roughly about 7 sugar cubes).

For instance – a can of coke can have up to 9 cubes of sugar!! So, bear that in mind next time you visit the vending machine!

Sugar can come in many forms: corn sugar, dextrose, fructose, glucose, high-fructose corn-syrup, honey, maple syrup, agave syrup, invert sugar, isoglucose, levulose, maltose, molasses, and sucrose.

Here are the main 5 sources of added sugars according to the National Diet and Nutrition Survey, and some of the main offenders:

 

1. SUGAR, PRESERVES AND CONFECTIONERY

A massive portion of the added sugar in our diets (about 27%) comes from chocolate, sweets, jams, and good old table sugar.

 

2. NON-ALCOHOLIC DRINKS

This makes up at least 25% of our daily added sugar intake! A 500ml bottle of cola can have up to 17 cubes of sugar!! 100% pure unsweetened fruit juice is high in the sugars we need to be reducing (free sugars) However! Fruit juice still contains vitamins and minerals, so one glass (150ml) of unsweetened 100% fruit juice counts as one of your 5 A DAY. To reduce the risk of tooth decay, fruit juice is best enjoyed at mealtimes.

 

3.  BISCUITS, BUNS & CAKES

These account for about 20% of our daily added sugar intake! The British are known to be a nation of “grazers” often reaching for something quick and comforting but that is high in sugar and fat.

 

4. ALCOHOL

This accounts for almost 11% of our daily added sugar intake. Tips to reduce this include switching to sugar- free mixers, swapping to lower alcohol content drinks and having a small bottle of beer instead of a can.

 

5. DAIRY & SAVOURY

These account for 6% and 5% respectively. Some of the worst dairy offenders include fruit yoghurt (16.6g/100g) and fruit fromage frais (13.3g/100g); some of the worst savoury offenders include tomato ketchup (27.5g/100g) and salad cream (16.7g/100g).

Over the past few decades, a rapid increase in sugar consumption has grown parallel with the development of obesity. It’s now well established that sugar helps us develop cavities and gain weight. But what about all the other diseases that we have heard sugar is responsible for?

 

DOES SUGAR CAUSE DIABETES AND CARDIOVASCULAR DISEASE?

When it comes to diabetes, a condition determined by too high blood sugar levels, it’s easy to think that eating too much sugar would be an obvious cause. But things are a bit more complicated, as evidence linking sugar consumption directly to diseases such as diabetes and cardiovascular disease is still insufficient.

However, even if sugar is not directly responsible for an increased risk of developing heart disease and type 2 diabetes, obesity is a well-established risk factor for both conditions. This means that if we eat too much sugar and become overweight as a result, we are also going to increase our risk of developing those diseases.

 

IS SUGAR ADDICTIVE?

“Sugar affects our bodies like cocaine” so the saying goes, but let’s check whether this theory is backed by solid evidence. An independent review, published in 2019, found little evidence to support the theory that humans become addicted to sugar. Furthermore, findings from animal studies suggested that addiction- like behaviours, such as bingeing, happened only when the animals were given intermittent access to sugar.

The addiction literature is complicated, many people believe that they are addicted to sugars and report symptoms like those of addicts to other substances. So, while the science might conclude that we don’t become neurochemically addicted to sugar, there are still people who develop addiction-like symptoms who might need treatment.

 

DOES SUGAR FEED CANCER?

Some people say that cancer cells live off sugars, so many people believe that eating sugar will lead to feeding cancer cells. There are a few conceptual mistakes behind this belief. Cancer cells indeed live off one specific type of sugar, glucose, but that’s also true

of healthy cells. All the cells in our body get energy from glucose. It’s also important to note that all the food we eat is converted into glucose in one way or another in our body – not just foods that contain glucose. This aside, scientists have concluded that there’s no evidence that “sugar-free” diets lower the risk of getting cancer or boosts the chances of surviving if you’re diagnosed.

 

DOES SUGAR CAUSE INFLAMMATION?

Some researchers have suggested that dietary sugar intake could trigger more inflammation in our bodies, which could be linked to the development of various diseases. However, the studies trying to answer this question were often small and ended up reaching opposite conclusions. To draw more confident conclusions, further studies need to be carried out, with larger sample sizes and longer follow-up periods.

Obviously becoming overweight will add extra pressure onto our joints and may affect inflammation.

 

LIMITING OUR SUGAR INTAKE

 Sugar is an interesting example of how scientific claims can be misused to influence policy and public opinion. On the one hand, the sugar industry attempts to make us believe that sugar is not linked to any negative side effects, not even oral health, and obesity. On the other, some researchers identify sugar as the sole culprit for many diseases.

The reality sits, as it is often the case, somewhere in between. Many diseases stem from the complex interactions of different factors in our lifestyles and diets. But the negative impact of the overconsumption of sugars is clear enough that we can be at least sure of something: Limiting our sugar intake can only be good for us.

The paleo diet is designed to resemble what human hunter-gatherer ancestors ate thousands of years ago.

Although it’s impossible to know exactly what human ancestors ate in different parts of the world, researchers believe their diets consisted of whole foods.

By following a whole food-based diet and leading physically active lives, hunter-gatherers presumably had much lower rates of lifestyle diseases, such as obesity, diabetes, and heart disease.

In fact, several studies suggest that this diet can lead to significant weight loss (without calorie counting) and major improvements in health.

 

A PALEO DIET MEAL PLAN

There is no one “right” way to eat for everyone and palaeolithic humans thrived on a variety of diets, depending on what was available at the time and where in the world they lived.

Some ate a low-carb diet high in animal foods, while others followed a high-carb diet with lots of plants. Consider this as a general guideline, not something written in stone. You can adapt all of this to your own personal needs and preferences.

Here are the basics:

• EAT: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats, and oils.
• AVOID: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.

 

BENEFITS OF THE PALEO DIET

RICH IN NUTRIENT-DENSE FOODS

It’s only natural that when less-nutritious foods are restricted, you’ll turn to healthier options to fill your belly. The paleo diet emphasizes many nutrient-dense foods like:

• VEGETABLES – provide fibre, vitamins, and
• FRUITS – act as a naturally sweet treat and packed with phytochemicals.
• NUTS – fill you up with healthy, satiating
• SEAFOOD – packed with protein and omega-3 fatty acids.

WEIGHT MANAGEMENT

The paleo diet can certainly lead to weight loss if there is an overall calorie deficit, like any other type of diet. Research published in 2020 has shown that implementing a paleo diet leads to reduced body weight, waist circumference, and BMI. In randomized controlled trials, those who are placed on specific paleo diet guidelines may experience weight loss.

Research found that this depended if participants adhered to the specific rules that go hand in hand with the diet rather than following what they thought was the Paleo diet.

 

CARDIOVASCULAR HEALTH

A 2019 meta-analysis in Advances in Nutrition linked the paleo diet to lower blood pressure, LDL cholesterol, and triglycerides. However, the authors warned that this is based on a small number of studies and that a few studies may have skewed results – so this should be interpreted with caution.

 

LONGEVITY

In 2017, when researchers compared people whose diets most closely matched the attributes of a Paleo diet to those whose diets least matched, they found a lower risk of all-cause mortality, cancer mortality, and cardiovascular disease mortality.

Keep in mind, this could easily be explained by a higher overall diet quality between the groups. Certainly, a group that eats more vegetables and less processed foods will likely experience better health outcomes – regardless of if they follow a Paleo diet or not – compared to a group with minimal produce and high processed food intake.

POSSIBLE BENEFITS FOR PATIENTS WITH MULTIPLE SCLEROSIS

A modified Paleo diet has been widely promoted for patients with multiple sclerosis. The modified version follows many tenants of paleo, such as the elimination of most grains and dairy. However, this version adds an emphasis on eating nine servings of fruits and vegetables daily and calls for a somewhat lower intake of meat and fish.

A 2014 study examining this modified diet in conjunction with supplementation, muscle stimulation, exercise, and self-massage found a reduction in fatigue and an increase in quality of life among those with progressive MS.

However, there are many limitations to this research – the study did not include a control group, it was only completed by 6 people, and multiple interventions (diet, exercise, etc) were conducted at once making it impossible to tease out the role of the diet.

A study in 2017 looked solely at the effects of a modified Paleo diet on individuals with relapsing- remitting MS. Though the study was small, they did find improvements in fatigue and quality of life in the Paleo group compared to the control group.

NEGETIVES OF THE PALEO DIET

 ELIMINATES FOOD GROUPS

The paleo diet eliminates major food groups like grains and dairy, and cuts out other nutritious foods like beans, lentils, and peanuts. Though it’s still possible for you to meet your nutritional needs without these foods, it’s more challenging to do so. For example, you’ll need to prioritize other sources of calcium when you cut dairy from your diet.

In addition to this, unless you have a medical reason to remove these foods (like a food intolerance) – there’s no scientific evidence that suggests eliminating them benefits your health.

 

UNCLEAR IMPACT ON GUT MICROBIOME

The species and amounts of good bacteria in your digestive system – otherwise known as your gut microbiome – can be changed by altering your diet.

Traditional hunter-gathers like the Hadza tribe were shown in research to have a greater microbial diversity compared to standard diet controls. Theoretically, this seems like a win for paleo proponents.

However, this group is thought to consume upwards of 100 grams of fibre a day – far less than those on the paleo diet consume in our society today. By eliminating whole grains from on a paleo diet, it can be more challenging for people to meet the current minimal fibre intake of 25 grams per day for women and 38 grams per day for men.

 

SMALL RISK OF IODINE DEFICIENCY

Though somewhat rare in the UK, an iodine deficiency can lead to alterations in thyroid hormones.

Table salt has been iodized to prevent these issues since the 1920’s – however, some paleo proponents advocate that people use alternatives like pink Himalayan salt, which contains less iodine. The paleo diet also eliminates one of the largest sources of iodine in the diet – dairy products.

Extremely stringent paleo followers may risk inadequate iodine intake, though this can be mitigated by eating lots of fish, shellfish, and sea vegetables.

COSTLY AND TIME INTENSIVE

Because this diet eliminates processed foods, you’re going to need to make most meals from scratch. While that’s a healthy habit, it does take extra time. Meal planning and prepping can help with this.

In addition, cutting out inexpensive staples like whole grains and beans means your grocery bill might

rise. Similarly, following the stricter guidelines for meat and fish (i.e., grass-fed beef; wild-caught fish) can be far pricier than conventional counterparts. Indeed, studies comparing Paleo diets to standard nutrition recommendations have found a greater cost to sustain this diet.

DIFFICULT TO FOLLOW LONG TERM

Just like any other diet that eliminates major categories of food, the paleo diet can be difficult to sustain long- term. Do you really want to skip out on cake on your birthday?

Instead, you can always consider following a modified version of this diet, where you embrace the healthy tenants – like eating more produce and limiting added sugar – but also allow yourself some grace to sometimes stray from stringent eliminations. This may be more feasible (and enjoyable) to follow for life.

FOODS TO EAT ON THE PALEO DIET

Base your diet on whole, unprocessed paleo foods:

• MEAT: Beef, lamb, chicken, turkey, pork, and
• FISH AND SEAFOOD: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you
• EGGS: Choose free-range, pastured or omega-3 enriched eggs.
• VEGETABLES: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.
• FRUITS: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and
• TUBERS: Potatoes, sweet potatoes, yams, turnips,
• NUTS AND SEEDS: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
• HEALTHY FATS AND OILS: Extra virgin olive oil, coconut oil, avocado oil, and others.
• SALT AND SPICES: Sea salt, garlic, turmeric, rosemary, etc.

Try to choose grass-fed, pasture-raised, and organic if you can afford it. If not, just make sure to always go for the least-processed option.

 

FOODS TO AVOID ON THE PALEO DIET

Avoid these foods and ingredients:

SUGAR AND HIGH-FRUCTOSE CORN

• SYRUP: soft drinks, fruit juices, table sugar, sweets, pastries, ice cream and many others.
• GRAINS: Includes breads and pastas, wheat, spelt, rye, barley, etc.
• LEGUMES: Beans, lentils and many more.
• DAIRY: Avoid most dairy, especially low-fat (some versions of paleo do include full-fat dairy like butter and cheese).
• SOME VEGETABLE OILS: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others.
• TRANS FATS: Found in margarine and various processed foods. Usually referred to as “hydrogenated” or “partially hydrogenated” oils.
• ARTIFICIAL SWEETENERS: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium. Use natural sweeteners instead.
• HIGHLY PROCESSED FOODS: Everything labelled “diet” or “low-fat” or that has many additives. Includes artificial meal replacements.

 

A simple guideline: If it looks like it was made in a factory, don’t eat it.

If you want to avoid these ingredients, you must read ingredients lists, even on foods that are labelled as “health foods.”

 

MODIFIED PALEO DIETS

Over the past few years, the paleo community has evolved quite a bit. There are now several different versions of the paleo diet. Many of them allow some modern foods that science suggests are healthy.

These include quality grass-fed butter and even

some gluten-free grains like rice. Many people now think of paleo as a template to base your diet on, not necessarily a strict set of rules that you must follow.

 

SENSIBLE INDULGENCES

The foods and beverages below are perfectly fine in small amounts:

• WINE: Quality red wine is high in antioxidants and beneficial nutrients.
• DARK CHOCOLATE: Choose one that has 70% or higher cocoa Quality dark chocolate is very nutritious and extremely healthy.

 

WHAT TO DRINK WHEN YOU’RE THIRSTY

When it comes to hydration, water should be your go-to beverage. The following drinks aren’t exactly paleo, but most people drink them anyway:

• TEA: Tea is very healthy and loaded with antioxidants and various beneficial compounds. Green tea is best.

• COFFEE: Coffee is actually very high in antioxidants as Studies show that it has many health benefits.

 

A SAMPLE PALEO MENU FOR ONE WEEK

This sample menu contains a balanced number of paleo- friendly foods. Adjust this menu based on your own preferences.

MONDAY

• BREAKFAST: Eggs and vegetables fried in coconut oil. One piece of fruit.
• LUNCH: Chicken salad with olive Handful of nuts.
• DINNER: Burgers (no bun) fried in butter, with vegetables and some salsa.

 

TUESDAY

• BREAKFAST: Bacon and eggs, with a piece of fruit
• LUNCH: Leftover burgers from the night before
• DINNER: Salmon fried in butter, with vegetable

 

WEDNESDAY

• BREAKFAST: Meat with vegetables (leftovers from night before).
• LUNCH: Sandwich in a lettuce leaf, with meat and fresh vegetables.
• DINNER: Ground beef stir-fry with Some berries.

 

THURSDAY

• BREAKFAST: Eggs and a piece of
• LUNCH: Leftover stir-fry from the night A handful of nuts.
• DINNER: Fried pork with vegetables.

 

FRIDAY

• BREAKFAST: Eggs and vegetables fried in coconut oil.
• LUNCH: Chicken salad with olive Handful of nuts.
• DINNER: Steak with vegetables and sweet potatoes.

 

SATURDAY

• BREAKFAST: Bacon and eggs with a piece of fruit.
• LUNCH: Leftover steak and vegetables from the night before.
• DINNER: Baked salmon with vegetables and avocado.

 

SUNDAY

• BREAKFAST: Meat with vegetables (leftovers from night before).
• LUNCH: Sandwich in a lettuce leaf, with meat and fresh vegetables.
• DINNER: Grilled chicken wings with vegetables and salsa.

 

There is usually no need to track calories or macronutrients (protein, carbs, or fat) on the paleo diet, at least not in the beginning.

However, if you need to lose a lot of weight, it is a good idea to cut carbs somewhat and limit your intake high- fat foods, such as nuts.

 

SIMPLE PALEO SNACKS

There really is no need to eat more than three meals per day, but if you get hungry, here are some paleo snacks that are simple and easily portable:

• Baby
• Hard-boiled
• A piece of
• A handful of
• Leftovers from the night
• Apple slices with some almond
• A bowl of berries with some coconut
• Homemade beef

 

SIMPLE PALEO SHOPPING LIST

There is an incredible variety of foods you can eat on the paleo diet. This simple shopping list should give you an idea of how to get started:

• MEAT: Beef, lamb, pork,
• POULTRY: Chicken, turkey,
• FISH: Salmon, trout, mackerel
• EGGS.
• FRESH VEGETABLES: Greens, lettuce, tomatoes, peppers, carrots, onions, etc.
• FROZEN VEGETABLES: Broccoli, spinach, various vegetable mixes, etc.
• FRUITS: Apples, bananas, pears, oranges,
• BERRIES: Strawberries, blueberries,
• NUTS: Almonds, walnuts, macadamia nuts,
• ALMOND
• COCONUT
• OLIVE
• SWEET
• CONDIMENTS: Sea salt, pepper, turmeric, garlic, parsley, etc.

It is a good idea to clear all unhealthy temptations from your home, including sugary sodas, pastries, cookies, crackers, bread, ice cream and cereals.

 

THE BOTTOM LINE

The paleo diet is modelled after the diets hunter- gatherers are likely to have followed. While there is no one way to follow the paleo diet, the basic idea is to avoid processed foods and focus instead on healthy, whole foods.

Paleo-friendly foods include meat, fish, eggs, seeds, nuts, fruits, and veggies, along with healthy fats and oils.

Avoid processed foods, grains, and sugar.

You can also base your diet on paleo foods, adding in a few modern healthy foods like grass-fed butter and gluten-free grains.

To get started on the paleo diet, check out the sample menu and shopping list above. Stock your kitchen and pantry with these healthy, paleo-friendly foods.

Getting enough fibre is something people don’t think about all that often. Let’s face it: Most of us haven’t a clue how many grams of fibre we’re taking in on a typical day.

And guess what? We’re not even close to meeting the recommended intakes of 20-35 grams a day for healthy adults.

• 25 daily grams for those eating 2,000 calories per day
• 30 grams for 2,500 calories a day.

The mean fibre intake in the U.K. is 14-15 grams a day.

We get fibre from unprocessed foods such as fruits, vegetables, whole grains, nuts, seeds, and beans. Most people aren’t exactly loading their plates with these items. You’d be hard pressed to find any of them in your average takeaway.

Consumption of food prepared away from home increased from 18% of our total calories to 32% of total calories between 1977 and 1996. All this “away” food not only has more calories and fat per meal than home- prepared foods, but also less fibre (on a per-calorie basis).

WHY DO WE NEED FIBRE?

It’s hard to believe that something we can’t even digest can be so good for us! A higher- fibre diet has been shown to lower blood cholesterol levels and prevent constipation.

High-fibre foods also tend to contain more nutrients and fewer calories, are digested more slowly, and help us feel full sooner.

But that’s only the beginning of fibre’s story. Here’s what else it may do for us:

• The more gummy, gelatinous type of fibre (like that found in oats, breads, cereals, and the inside of kidney beans) lowers blood cholesterol levels and helps normalize blood glucose and insulin levels (important in preventing heart disease and type 2 diabetes).

• The roughage type of fibre (like that found in wheat bran, strawberry seeds, and apple and bean skins) helps move things along in the large intestine. This promotes regular bowel movements and prevents constipation.

• A recent review of studies indicated that a higher- carb, low-fat diet may be beneficial for treating people with syndrome X, an insulin- resistant condition linked to obesity.
• Fibre-rich foods help prevent diverticulosis. They help prevent the formation of intestinal pouches (diverticula) by contributing bulk in the colon, so that less forceful contractions are needed to move things along.
• Fibre can reduce your risk of colorectal cancer. If people who normally get little fibre suddenly doubled their intake through wiser food choices, they could lower their risk of colon cancer by 40%, according to research involving data collected from 10 European countries.
• Fibre (from whole grains, vegetables, and beans) may have protective effects against breast cancer.
• High-fibre diets may help slow the epidemic of type 2 diabetes in the world in part by enhancing insulin sensitivity. But it may not just be all about the fibre in this case; high-fibre foods also happen to be major sources of important micronutrients. That’s why you want to concentrate on whole plant foods, not just fibre pills or supplements.

 

FACTS ABOUT FIBRE

1. There are two types of fibre: soluble fibre, which dissolves in water, and insoluble fibre, which does not dissolve in water.
2. The digestive tract is an amazing 28 feet long. Fibre helps move waste along this large muscle.
3. Fibre is found only in plants. Fibre is found naturally in foods such as beans, seeds, nuts, vegetables, fruits, and whole grains, these are foods that all grow from plants.
4. Research shows that fibre can lower the risk of prostate cancer progression and decrease levels of testosterone, which helps decrease tumour growth.
5. If people who normally had low fibre suddenly doubled their intake, they could lower their risk of colon cancer by 40%.
6. Cooking does not remove the fibre from food. Additionally, drying food does not remove fibre from food.
7. The more fibre a person includes in his or her diet, the more water he or she will need to keep the fibre moving through the digestive tract.
8. Research indicates that fibre has protective effects against cancer, diabetes, constipation, high blood pressure, obesity, and cardiovascular disease.
9. Symptoms of low fibre intake include unhealthy bowel movements, such as going less than two or three times a day. Additionally, a bowel movement should never hurt, cause haemorrhoids, or lead to bleeding. cause haemorrhoids, or lead to bleeding.
10. Fibre fills you up! Fibre takes up more space in your stomach and small intestine so you may eat less and feel full longer – a real benefit if you are trying to lose weight.

FATS – THE GOOD, THE BAD AND THE TRUTH

We all know that too much of certain fats (saturated in particular) are bad for you and can raise your cholesterol, increasing the likelihood of heart disease and other illnesses. But what are they and are they that bad for us??

For years, fat has been the bogeyman of bad health. Increasingly, however, research is showing that not all fats are equal. Some oils and fatty foods contain chemicals called essential fatty acids, which our bodies need for good health. How do you know the difference between good fats and bad fats?

 

MONOUNSATURATED FATS
How Much	Have these in small amounts as they can help to keep your cholesterol levels healthy.
Found in	Avocado, Olives, Rapeseed oil, Almonds, Cashew nuts, Hazelnuts, Peanuts, Pistachios, and any spread made from these nuts.

 

POLYUNSATURATED FATS
How Much	Have these in small amounts as they can help to keep your cholesterol levels healthy (lowers LDL cholesterol) and provide essential fatty acids (Omega 3 & 6)
Found in	Oily fish, Corn oil, Sesame oil, Soya oil and spreads made from these oils. Flaxseed, Pine nuts, Sesame seed, Sunflower seeds, Walnuts.

 

SATURATED FATS
How Much	In moderation – this fat will raise your cholesterol!! Try to swap for unsaturated fats.
Found in	Processed meats (burgers, sausages, ham), fatty meats, hard cheeses including cheddar, whole milk, cream, butter, lard, ghee, suet, palm oil, coconut oil.

 

TRANS FATS
How Much	AVOID! Will increase your cholesterol. Any food with hydrogenated oils or fats in them will most likely contain trans fats.
Found in	Takeaways, fried foods, biscuits, cakes, pastries, hard margarines.

 

The two essential fatty acids most important to good health are omega-3 and omega-6. But we need these in the right balance in order to protect our hearts, joints, pancreas, mood stability, and skin.

Unfortunately, we eat way too much omega-6, which is found in the corn oil and vegetable oils. Too much omega 6 can raise your blood pressure, lead to blood clots that can cause heart attack and stroke, and cause your body to retain water.

We don’t eat nearly enough omega-3, which can reduce our risk for heart disease and cancer. Omega-3 is found in fish and fish oil, all green leafy vegetables, flax seed, hemp, and walnuts.

 

HOW MUCH FAT DO YOU REALLY NEED?

Most experts recommend that we get 30% of our calories from fat, although we can survive fine on as little as 20%, even 10% if you’re like most of us, you’re getting plenty of fat – most Americans consume about 40% of their calories from fats in meat, butter, cheese, baked goods, etc.

The better question to ask is, are you getting the enough of the right fats?

MAKING THE SWITCH

To make the switch to heart- healthy fats, start by avoiding the truly unhealthy fats – trans fatty acids.

These trans fats come from vegetable oils that were chemically modified so they are solid like butter. Because these oils don’t spoil as quickly as butter, they are used in most packaged cookies, chips, crackers, and other baked goods sold in the supermarket, as well as in margarines.

The solidifying process – called hydrogenation – extends the shelf life of food, but it also turns polyunsaturated oils into a kind of man-made cholesterol. Trans fats can increase your level of “bad” LDL cholesterol, and may increase your risk of heart disease. What’s more, these man-made fats are taken up by the body much easier than are omega-3s. So trans fatty acids not only harm your health, they also block the absorption of healthy fats.

 

NOW FOR THE GOOD NEWS:

THERE ARE SOME FATTY SNACKS THAT BOOST YOUR HEALTH!

Go Nuts

Nuts are the latest high-fat food to undergo a change in dietary reputation. Researchers found that women who reported eating a half serving of peanut butter or a full serving of nuts five or more times a week showed as much as a 30% reduced risk of developing type 2 diabetes. And the findings go on.

BRING ON THE FISH

For a while now, cold-water species of fish such as salmon, tuna, trout, striped bass, sardines, and herring have taken the spotlight as the best protein-rich food source because they are loaded with omega-3 fatty acids.

Studies show that people who eat such fish two times a week have less heart disease, a reduced risk of cancer, and improvements in mental health, particularly in mood function.

THE GOOD OILS

The health message about oils has not changed and is very simple. Stick to olive oil or canola oil.

Olive oil is loaded with monounsaturated fatty acids, which do not raise blood cholesterol levels. It also is a good source of vitamin E and polyphenols, which act as antioxidants, reducing the oxygen-related damage to the vascular system.

Canola oil, on the other hand, has loads of monounsaturated fatty acids in the form of oleic acid. This acid has been shown to reduce blood cholesterol levels, and it may lower LDL, or “bad,” cholesterol levels without changing “good” HDL levels.

Also, canola oil is high in two essential polyunsaturated fatty acids that our bodies can’t make: alpha-linolenic acid and linolenic acid.

 

FAT FACTS

• We all need fat to Most people gain an average of just 1g of extra body fat a day.
• A typical adult has approximately 50 billion fat cells, which means there are more fat cells in a human body than people on earth.
• Current guidelines for fat intake are no more than 30g saturated fat/day for the average man and no more than 20g saturated fat/day for the average woman. For trans fats, both men and women should have no more than 5g/day.
• We need some fats in our diets are they play an important role in our body and the essential fatty acids found in fats cannot be made by the body. Healthy skin and hair are all maintained by fat. Fat helps the body absorb the fat- soluble vitamins A D E and K through the bloodstream.
• All fats are high in energy and just 1g provides 9kcal, but along with unused carbohydrates and proteins any unused fats will be converted into body fat!
• The places you predominantly store fat and the places you lose it from are largely determined by gender and your genes.
• Cholesterol is made in the liver and is carried in two different forms in our blood: LDL and HDL. (Low-density lipoprotein and High-density lipoprotein). LDL levels are what’s raised by consuming too much saturated fats whereas HDL cholesterol has a positive effect by removing any excess cholesterol and transporting it to the liver where it is broken down and disposed of.

 

BEWARE THE FOOD LABELS AND ‘LOWER FAT’ FOODS!

TOTAL FATS
FAT	>17.5g of fat per 100g
LOW FAT	< 3g of fat per 100g or 1.5g of fat per 100ml for liquids (1.8g of fat per 100ml for semi-skimmed milk)
FAT-FREE	< 0.5g per 100g or 100ml

 

SATURATED FATS
HIGH IN SATURATED FAT	>5g of saturates per 100g
LOW IN SATURATED FAT	< 1.5g of saturates per 100g or < 0.75g per 100ml
SATURATED FAT-FREE	< 0.1g of saturates per 100g or 100ml

 

A product MUST contain at least 30% or less when compared to a similar product for it to be labelled lower fat, reduced fat, or light. Bear in mind though that these foods might not necessarily be low in calories, sometimes the fats will be replaced by sugars and may result in a similar energy content.