nutrition

A lot of people plod through life not feeling great. Tiredness and lack of energy being 2 of the most common complaints. Kids, lack of sleep, work stress can all be contributing factors to this. However what you put in your body, or what you DON’T put in your body can be a really important factor as well. And the great thing is what you put in your body is totally in your control. If your baby/child wakes you up during the night and you lose sleep that’s out of your control. If you job is really stressful with long hours, that’s out of your control. But what you put in your body is totally in your control. Find out what these 2 unknown vitamin/mineral deficiencies are. And do something about it!

Are Deficiencies on the rise?

The short answer to this is yes. There are a couple of reasons why this is the case. Firstly a lot of people eat a lot of processed foods in their diet that are seriously lacking in vitamin and mineral content. Secondly a lot of people are cutting or reducing the amount of meat and dairy they eat. Whether this is a good idea of not is the subject of another blog. But either way the result of doing this is often reduced intake of certain vitamins/minerals. Don’t get caught up in the ‘fortified with Vitamin ‘x,’ labels on products. Often this is more a marketing tactic than anything else with the actual quantity of vitamins/minerals in the product pretty low.

What are the Common Deficiencies?

Vitamin C, Vitamin D and Iron are probably the most commonly known and recognised deficiencies both by people in general and GP’s. And it’s great that there is a good awareness of these. However there are a lot of other, unknown vitamin/mineral deficiencies that may not show up on a standard blood test and people may not know they have.

1/ Riboflavin

Riboflavin is otherwise known as Vitamin B2. It is really important for energy metabolism and a deficiency can lead to fatigue. Something that a LOT of us suffer with.
Dietary sources of Riboflavin come from meat, dairy, eggs, and to a lesser extent some vegetables such as spinach.

Studies show that 15% of people don’t get enough Riboflavin in their diet. And its usually the people that cut out or minimize their intake of dairy and meat products.

2/ Selenium

Selenium helps to maintain our immune system functioning and failure to get enough of it can lead to tiredness, infections and muscle weakness.

A recent study showed nearly 50% of adults were not getting enough selenium in their diet.

Rich sources of selenium include meat, fish, eggs, brazil nuts, pulses and grains.

2/ Iodine

Lack of Iodine in your diet can contribute towards tiredness and poor brain development (so it is especially important for pregnant women). Iodine is essential for the production of the hormone thyroxine.

A recent study shows 13% of people are deficient in Iodine and that figure has increased by a quarter in the last 10 years.

Conclusion – 3 Unknown Vitamin/Mineral Deficiencies

Most people are most concerned by the implications for their weight when it comes to what they eat. Which I totally understand. However the problem comes in when calories are being cut low and food groups (such as meat and dairy) are being cut out to achieve the weight loss goal. I believe you can lose weight/maintain your weight and get all the vitamins and minerals you need at the same time. Make sure you are getting enough of these 3 vitamins/minerals in your diet from now on.

We hear a lot about what food you should eat. And what foods you should avoid to lose weight. But possibly more important than anything else is which foods increase your chances of getting cancer. These are my 5 carcinogenic foods to avoid. P.s. keep reading to the end, the last one is perhaps the most shocking!

1/Processed Meats

By processed meats I mean bacon, sausages, salami, chorizo, ham, etc. The original ingredient here is pork. The pork is then ‘processed’ in different ways to turn it into the above products. Unfortunately this ‘processing’ has been linked to an increased risk of various cancers. Nitrates and nitrites are the preservatives used in these meats to prolong their shelf life. These are considered carcinogenic additives.

It’s important to make the distinction between red meats (e.g. pork, beef, lamb) and processed meats. They often all get thrown into the same category, which is unfair. Whilst SOME red meat can be a little high in saturated fat, they are not processed. And in fact contain a lot of important vitamins and minerals and can very much be part of a healthy diet.

2/ Salt

Most of us know there is a link between salt and blood pressure. But less known is the link between salt and an increased risks of cancer. In fact several studies have shown a direct link between high salt intake and risks of stomach cancer.

It’s important to note that salt intake is not determined solely by what you add to your food. If you eat processed foods (the processed meats above being a prime example) it is highly likely your salt intake will be too high. Salt is added to processed foods in alarmingly high quantities in some cases. It’s a cheap and quick way of making the food taste better. So make sure to check the sodium levels before buying anything processed.

3/ Sugar

This one is a little more complex. Sugar is obviously present in an awful lot of food, both natural and processed. However it’s not the sugar itself that is actually linked to the cancer risk. It’s the obesity that the high sugar content often leads to, that is the problem. That’s where the cancer risk comes in. So by default there is a link between high sugar consumption and cancer. However if you are able to control your weight whilst consuming it there is no evidence it will increase your cancer risk. Of course there are many other reasons why you may want to control your sugar intake….

4/ White Bread

Frankly, the majority of the bread you buy in the supermarket is highly processed and pretty bad for you. However white bread is probably the worst of the worst. White bread has a very high glycemic index rating, and studies have shown a link between this and cancer risks. In fact one study showed that high consumption of foods with a high GI, including white bread, increased the risk of lung cancer by 49%.

5/ Farmed Salmon

This is the most shocking one on the list! Unfortunately farmed salmon is raised in conditions with potentially carcinogenic substances such as foods rich is processed fats, antibiotics and toxic chemicals. All of which unfortunately increase cancer risks.

Of course you need to balance this risk with all the great health benefits salmon offers. If you can get to a reputable fishmonger rather than buying it from the supermarket that would be ideal. You can also get wild salmon, usually in the frozen section of the supermarket. So I would suggest giving that a try. Don’t get caught up in the theory ‘fresh’ fish is better. It’s often not.

Conclusion – 5 Carcinogenic Foods To Avoid

To be clear, I’m not suggesting you should never eat any of these foods again. Life is about balance and if your bacon sandwich at the weekend is something you really look forward to, you don’t have to give that up. But I would suggest taking a look at how much of the above foods you consume, and where you could make cutbacks. Doing so will definitely reduce your cancer risks, which in my book makes it totally worth it.

If you have read my blog posts before you will probably know that I am a big fan of nuts and seeds. So packed full of vitamins, minerals and antioxidants they are just seriously good for you! Today I’m going to focus on chia seeds and explain what health benefits making them part of your diet will bring you. But as well as that explain more broadly how to get all the health benefits of nuts and seeds without falling into the unhealthy traps a lot of people do when eating them. Let’s dig into the power of chia seeds.

Why are Chia Seeds Healthy?

Chia seeds are high in fiber, calcium, magnesium, iron, phosphorus, zinc, vitamin B1, vitamin B3 and omega 3 fatty acids.

Chia seeds are also am excellent source of antioxidants, which help neutralize free radicals which build up in the body and contribute to the aging process and the risk of many diseases such as cancer.

The omega fatty acid and fiber content reduce the risk of heart disease.

They also help keep bones strong and reduce blood sugar levels.

And the best bit is you really don’t need a large quantity to get the benefits. Even a teaspoon in your breakfast would make a huge difference. They are so tiny you can add them to stuff without even really noticing they are they.

Pitfalls of Nuts/Seeds

The first mistake people make is simply the quantity of nuts/seeds that they eat. The thinking is that because they are healthy it doesn’t matter. As I have explained above they are really healthy, but because the fat content is high the calorie content is high as well. Nuts are all typically 650-700 calories per 100 grams. So if you keep picking at them without thinking you could easily eat 300/400 calories without really realizing it. So you need to weigh out what portion size you want. At least the first time so you know how many calories is roughly in a set amount. For example if you want a 150 calorie snack, you would weigh out approx. 25 grams. Then stick to that quantity.

The second mistake is how the nuts are prepared/processed. You should ideally pick raw/natural/unprocessed nuts/seeds. Not salted, dry roasted or coated in some other flavoring. If you choose these options you are taking in a lot of salt, processed cheap oil to make the coating stick to the nuts, and other flavorings and preservatives. All unnecessary and pretty nasty added ingredients. So just buy them natural.

Conclusion – The Power of Chia Seeds

Chia seeds and indeed all nuts and seeds are seriously good for you and should be included in everyone’s diet. But keep them natural, and watch the quantity!

Most of us are familiar with usual suspects when it comes to superfoods. In fact I have several blogs on superfoods myself. So today I wanted to shed light on some of the unknown superfoods. The ones that go under the radar and don’t get as much hype. But that doesn’t mean they are any less ‘super.’ Here are my 3 unknown superfoods.

1/ Tahini

Most people just think of tahini in hummus. But it can be used for far more dishes than that. It can be used in sauces, marinades, salad dressings. Or you can basic add it anything to give it an extra kick, for example drizzled over some steamed veg. Tahini is made predominantly with sesame seeds which are packed full of Vitamin E. This is an antioxidant linked to anti-ageing. Both in terms of how you look and how your body ages internally. Sesame seeds are also higher in protein than most other nuts or seeds.

2/ Brussel Sprouts

Let’s be honest who eats Brussel Sprouts unless its Christmas time? But we really should choose them more often. They contain glucosinolates which have anti-cancer effects. They also stimulate stem cells in your muscles, which aids them in repairing and growing. Don’t just steam them or boil them. I just slice them and throw them into my str fry like any other veg.
And as a more general point, I think we choose/eat the same fruit and veg over and over again. It would be far more beneficial for your health to mix it up more. They all have slightly differently health benefits. So maybe choose sprouts instead of broccoli from time to time.

3/ Mussels

In my opinion mussels are a prime example of a super healthy food that is naturally packed full of taste and flavour. But we just don’t eat enough of them! They are relatively cheap as well when compared to almost any other fish or seafood. Mussels are a low fat and low calorie source of protein. They have also been shown to reduce joint inflammation. They are also packed full of selenium and manganese which aid metabolism, immunity and brain function.

There are lots of ways to cook them, personally I would sweat off some veg such as onion, celery and carrot. Then add the mussels, turn up the heat and cook. For me the flavour that comes from the mussels is good enough, but you can add a little bacon to make it extra tasty. The dish is so low calorie that the bacon won’t matter.

Conclusion – 3 Unknown Superfoods That Most People Barely Eat

These are 3 unknown superfoods rarely get included in most peoples diets. But they really should so make a point of trying to include them more often from now on.

So many New Years Resolutions, particularly when it comes to food, are about what you shouldn’t eat. I understand that of course, there are certain foods and drinks that you need to moderate if you want to be healthy and/or lose weight. But the ‘cutting out’ or ‘won’t eat ‘x’’ mentality is a negative way of approaching things. So how about flipping this approach on its head in 2025. Let your focus be on eating enough of these 5 new year superfoods. Let the change you make be something you are going to start eating rather than stop eating. Let the change you make be a positive one not a negative one.

1/ Garlic

Garlic is high in potassium, zinc and phosphorus. As well as containing a fair amount of magnesium and iron. It is also a great source of prebiotic fibre which makes it great for our gut. Studies shows that regularly consuming garlic lowers both cholesterol and blood pressure. On top of this it lowers the risk of certain cancers and lowers the chance of you catching a cold.
It’s also a great, strong flavour for next to no calories. Using garlic (ginger, chilli, herbs and spices would be other examples) is great for this. Instead of using calorie laden foods such as butter or cream as a lot of people traditionally do.

2/ Berries

I can’t pick a best berry so I have kept this broad. Personally I buy packs of frozen mixed berries so you get a broad range of health benefits. Then add them to my porridge or overnight oats.
All berries are high in fibre making them great for our digestive systems. Some berries (e.g. raspberries) contain ellagic acid, which has anti-cancer properties. Berries are also packed full of vitamins (e.g. strawberries are particularly high in vitamin c). They are all packed with antioxidants that protect your memory as you age and help fight disease.

3/ Eggs

Eggs are about as nutrient dense a food as you will find. They are high in protein and low in carbohydrates making them a great choice for breakfast or lunch to move away from the traditional more carb heavy cereal/sandwich options.

A medium egg contains about 6 grams of protein. They are also high in the antioxidants lutein and zeaxanthin, and high in healthy fats.

4/ Chia Seeds

Chia seeds have been linked to improved heart health, blood pressure management and strong bones. They are also loaded with antioxidants and essential fatty acids.
To be clear I am a huge fan of all nuts and seeds and would recommend a wide variety in your diet. But if I could only pick 1 it would be chia seeds. They are great in overnight oats, providing that creamy texture without adding anything actually creamy! And the fact that they are so small means they can be added to so many dishes without even realizing they are there.

5/ Sweet potato

Sweet potato is particularly high in vitamin A, which keeps your immune system, bones and eyes healthy. They also contain high quantities of vitamin C and B6, potassium, manganese, lutein and zeaxanthin.

But more than that they are a great ‘carb substitute.’ By that I mean a great choice to replace some of the more common and less healthy carbs a lot of people eat. Such as bread and pasta. Even compared to regular potatoes your save some calories and carbohydrates. As well as getting more nutrients, vitamins and minerals. Sweet potato is also a totally natural product, unlike bread for example.

Conclusion – 5 New Year Superfoods

I feel very strongly that the mindset with which we approach weight loss/healthy eating is incredibly important. If we are always focusing on what we shouldn’t be doing it’s easy to get into a negative headspace and resent what we are doing. But if we can focus on what we should eat more of, it’s an altogether more positive mindset. And on top of that if you eat more of the healthy stuff you are naturally going to eat less of the unhealthy stuff anyway. There is only room for so much food in our tummies! Make a point of regularly eating these 5 new year superfoods.