Tag Archives: hormone balancing

Fibre and how to get it

Fibre: Why it’s important and How to get more

We often hear about the importance of certain food components, but fibre tends not to make the headlines very often. Fibre is not glamorous, but it deserves as much attention as essential fatty acids, protein and vitamins.

I wanted to take some time to set down exactly why fibre is important. It is not less or more important than vitamins, minerals, protein and fats to our health, but the fact is, without enough dietary fibre, we are susceptible to some unpleasant health concerns and even some cancers.

WHAT IS FIBRE?

Fibre is the component of plant cell walls and cannot be digested or absorbed into our bloodstream. There are two types of fibre, soluble and insoluble, and you can find them in vegetables, fruits, nuts, legumes, seeds and grains.

Soluble fibre tends to ‘dissolve’ or turn to gel in our digestive systems. If you have ever soaked flax or chia seeds you’ll know what I mean. Insoluble fibre does not absorb or dissolve in water but remains in its original form and helps move bulk through the intestines. You need both types of fibre for a healthy digestive system.

WHY IS FIBRE IMPORTANT?

  1. Fibre is critical for detoxification: One of the most important functions of fibre is to keep things moving through our digestive system. If you have fewer than one bowel movement a day, it is possible that you are constipated and fibre can help improve your transit time. If you are not having regular bowel movements you may feel sluggish, experience skin rashes, headaches or an inability to lose weight.

Fibre binds to bile and eliminates it from the body. Bile is manufactured in the liver and holds all the toxins that the liver has processed. If a person has a low fibre diet, the bile and its toxic load not bound in the faeces very well and they are reabsorbed. This can impact us in many ways, here are two examples:

Hormone balance: the liver processes hormones that have been used and packages them up in the bile for excretion. If there is not enough fibre in the gut, the hormones are reabsorbed and can contribute to issues like PMS, acne and oestrogenic cancers.

Heavy metals: The liver normally clears 1% of the body load of mercury every day. However 99% of what is excreted in the bile is often reabsorbed due to insufficient dietary fibre.

  1. Fibre helps to prevent diabetes and weight gain by keeping blood sugar levels balanced: fibre slows down the digestion and absorption of carbohydrates, increases cell sensitivity to insulin and improves the uptake of glucose by the liver. This keeps your blood sugar levels balanced and helps to prevent weight gain.
  2. Fibre could prevent cancer: studies have indicated that a diet high in fibre can be protective against colorectal and breast cancers.
  3. Fibre helps manage high cholesterol and prevent cardiovascular disease: legumes and oats in particular, appear to be effective in lowering total and LDL cholesterol.
  4. Fibre feeds gut bacteria: Data is now showing that a good diversity of gut bacteria is essential for good health – from immunity to mental health and autoimmune conditions. Gut bacteria feed on fibre, so if we don’t feed them, they will die off which is very bad news for us. In essence, we cannot be healthy without good gut bacteria, so we cannot be healthy on a low fibre diet.

Butternut soup

HOW TO GET MORE FIBRE INTO YOUR DIET

The typical western diet is generally low on fibre – foods like pasta, bread, potatoes, dairy and meat make up the majority of plates and have little to no fibre. Therefore, it is not surprising that heart disease, diabetes, colorectal cancer and gut-associated disturbances are on the rise.

The following foods are full of fibre and contribute to a balanced, healthy diet. Remember to eat them whole and unprocessed to get the most fibre.

Vegetables: All vegetables have fibre, which is one of the reasons why people who eat a plant-based diet* tend to have lower levels of chronic conditions and live longer. Remember, much of the fibre resides in the skins, so don’t peel your potatoes, carrots or parsnips – just give them a good scrub and cook as usual.

Artichokes, beetroot, broccoli, peas, Brussels sprouts and carrots are particularly high in fibre.

Fruits: Fruits can be very sugary, but fibre helps to slow down the release of the sugar into your blood stream. Apples, pears, prunes, figs and dates have the highest levels of fibre. Fruit juices do not contain much (or any) fibre, so please avoid them.

Legumes: Haricot beans (i.e. baked beans), chickpeas, lentils, black beans and broad beans are brilliant legume sources of fibre. They are also good sources of protein, vitamins and minerals. If you are cooking them from dry, remember to soak overnight in warm water with a little acid (lemon juice or vinegar). This helps to pull out enzymes that block the absorption of essential minerals.

Wholegrains: When it comes to grains, always opt for brown/wholegrain options. The fibre in grains tends to in the outer covering, which are removed to make them white (i.e. white bread, white pasta, white rice). When you remove the outer husk, you remove the fibre which means these foods will have a higher glycemic load (i.e. cause havoc with your blood sugar levels). Oats, barley, brown rice, rye, quinoa and spelt are the best grains and full of fibre. Also try to soak grains in warm, acidulated water before cooking.

THE POWER OF PLANTS

The reasons why a plant-based diet is good for us go beyond the vitamins, minerals and phytonutrients that are important to good health. The fibre that they provide us is invaluable. Imagine a world without fuel for our cars, buses or planes? It would come to a standstill. That is exactly what happens to our bodies without fibre – we literally cannot operate properly without it – we cannot detoxify and our good bacteria cannot survive.

Unlike vitamins, minerals, protein and good fats, there are no real supplement options for fibre, so you really must eat real food to keep your system healthy – there are no shortcuts!

Fibre is essential to overall good health, maintaining energy levels and avoiding lifestyle diseases. Are you getting enough?

Here are some top tips to get more fibre into your diet:

  1. Add chickpeas, lentils or beans to your soup or stew. Legumes are full of fibre and adding them to stews and soups are a great way to bulk out meat-based dishes and improve the nutrient content of your meal.
  2.  Keep the skin on! Did you know that much of a fruit or vegetable’s fibre content is in the skin? Leave the skin on apples, carrots, parsnips, beetroot, potatoes, sweet potatoes and butternut squash to increase your fibre intake and keep your immune system healthy.
  3. Get seedy! Seeds are fabulous sources of fibre. They are also full of protein, minerals and healthy fats. Add them to your porridge, smoothie or even bake with them.
  4. Aim to eat 5-7 portions of vegetables and fruit daily. It may sound like a lot, but fruit and veg are some of the best sources of fibre that provide food for our gut bacteria and help us eliminate toxins. An easy way to add more vegetables to your diet is to use them to replace low fibre carbohydrates like pasta. Try courgette noodles or cauliflower rice!
  5. Snack with fibre. Instead of the sweet biscuit or cake, choose snacks filled with fibre. Not only are they better for your digestive system, they will also keep your blood sugar levels balanced, giving you more energy. Snack on walnuts, almonds or Brazil nuts or try nut butter on oatcakes or hummus with vegetable sticks.

Check out these fibre-full recipes:

Bircher Muesli (oats, nuts, needs)

Chia Pudding (chia seeds)

Huevos Rancheros (beans, avocados)

Butternut Soup (butternut, skin on)

Sweet Potato Fishcakes (sweet potatoes, oats)

Beetroot hummus (beetroot, chickpeas, tahini)

High Fibre Rusks (nuts, seeds, coconut)

*Plant-based diets are not necessarily vegetarian or vegan diets. They are diets that focus on eating plenty of fresh produce, which may be supplemented with good quality protein and healthy fats.

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Fruits and vegetables on rustic background

Can food help balance teenage hormones?

This month I am launching a special clinic for adolescent girls, and I want to explain why.

I believe that everyone, in any age group and of any gender, can benefit from enhancing their diets to include whole, fresh, health-promoting foods. But I strongly believe that adolescent girls are one of the groups that can benefit the most.

From the onset of puberty, a woman’s body undergoes tremendous changes. Some girls sail through this period without a bother, but for others it can be a tricky time. As someone who has experienced some of the less pleasant side-effects of maturing into a woman, I know first-hand how it feels and, how what you eat can have an enormous effect on mitigating the hormonal storm going on in our bodies.

For both males and females, the onset of puberty is signalled by the release of sex hormones testosterone and oestrodiol. These hormones introduce changes to the body and manifest as physical changes and growth, behavioural changes and psychosocial changes

As a person matures, so their bodies require specific nutrients to ensure that growth and development take place properly. For that reason alone, it is important to eat a balanced diet, but teenage years often throw other challenges into the mix: acne, menstrual pain or irregularity and fluctuating moods. It is unclear why some suffer from hormone imbalance more than others.

There are a handful of medications used to treat female teenage problems, including antibiotics, oral contraceptive pills and isotretinoin (Roaccutane). While these are effective for some, all come with a list of side-effects ranging from nutritional deficiencies and thrush to more severe issues such as birth defects and liver problems.

Apple in waterCan a natural approach compete?

Natural methodologies generally look to address the underlying imbalance causing the complaint, and look to restore the body’s homeostasis, rather than treat symptoms. When it comes to hormone-related issues, a nutritional therapist will work on a number of systems, including:

  • The digestive system: ensuring used hormones are promptly excreted and that there is the right balance of good bacteria in your gut. It’s also important to establish whether you are properly absorbing nutrients from the food you eat;
  • The liver: ensuring that you have the right vitamins, minerals and other co-factors for optimal detoxification and hormone metabolism;
  • The nervous system: for many, acne flares up during stressful periods;
  • The endocrine system: this is the system responsible for manufacturing hormones. Proteins, fats and other nutrients are required for proper hormone development.

The good news is that nourishing your body with clean, whole foods is an effective way to get the hormones in balance. Nature provides its own dispensary of nutrients that ensure that the systems above are operating effectively.

How long will it take?

For many health conditions, people are often looking for a quick fix – prompt relief from their symptoms. This is completely understandable. For the most part, pharmaceutical drugs are able to deliver quick results as they often target the symptom, not the cause.

However, in the case of balancing hormones, especially associated skin conditions, even pharmaceutical interventions could take a minimum of three months to see results. When it comes to the pill, many are advised to stay on it long-term (as ceasing results in the reoccurrence of symptoms) and Roaccutane treatment generally lasts 8-10 months.

A natural approach, can also take 3-6 months to show results, but the upside is that the root cause is addressed, meaning reoccurrence is less likely.

Berries for hormone balancing

Getting started

Everyone is different and has a unique set of health requirements, but these five food heroes are a must for getting those hormones into balance:

  1. Water. Sounds obvious, but without it you will struggle to eliminate built up internal and external toxins.
  2. Good fats. Did you know that hormones are made from cholesterol? Good fats are essential for the manufacture of hormones and some, like omega 3’s, are anti-inflammatory. Avocados, oily fish, nuts and seeds all provide excellent sources of good fats.
  3. Berries. Brightly coloured fruits and vegetables, especially berries, contain high amounts of antioxidants which are anti-inflammatory.
  4. Broccoli. Perhaps not as glamorous as cherries or avocados, but broccoli and related vegetables (cauliflower, turnips and kale) are the go-to foods for hormone balancing due to their powerful liver-supporting compounds.
  5. Flax seeds. These lovely little seeds work in a number of ways to help bring hormones into balance. They provide fibre for good digestive health, omega 3’s and important polyphenols, called lignans.

Blossom, for adolescent girls

Natural Teenage Health

So, my new clinic for teenage girls is up and running. First and foremost, I would like to help young ladies take control of their health by educating them on how diet (good and bad) and small lifestyle changes can impact their overall wellbeing.

Established dietary guidelines already exist for women going through menopause, so it makes sense that young women are also eating correctly for their life stage.

This is not about going against conventional treatments. It’s about trying an approach that has the fewest side effects and long-term results.

At the very least, a focus on fresh, whole foods will never do you or your health any harm!

Drop me a line if you have any questions or would like some more information.

 

 

 

 

 

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Heart healthy beetroot hummus

Beetroot Hummus (and why you need to eat it)

Escalate hummus to a vibrant, earthy treat with the addition of beautiful beetroot.

Hummus is one of my all-time favourite foods. It is a simple Middle Eastern staple that is both delicious and super-nutritious at the same time. A winning combination!

Made from chickpeas, garlic, lemon juice and tahini (sesame seed paste), hummus (or houmous), has become increasingly popular in the last decade with tubs available at most supermarkets, corner shops and delis.

The good stuff

Besides being absolutely delicious, hummus is a popular ‘go-to’ food for nutritionists.

Here are five reasons why hummus should be a fridge staple.

    1. Hummus is high in fibre. Chickpeas are an excellent source of dietary fibre. Most western diets do not include good levels of fibre which is necessary to keep your cholesterol in check, balance your blood sugar levels and keep your hormones in harmony.
    2. Hummus is high in protein. Chickpeas are rich in the amino acids lycine, isoleucine and tryptophan. This makes hummus an excellent source of protein for vegetarians and vegans. Amino acids are the building blocks of our cells, so it is important to include a variety of sources in our diets.
    3. Hummus keeps your blood sugar balanced. In order to avoid peaks and troughs in your blood sugar levels, I always recommend that snacks should contain an element of fibre, protein or fat (as these slow down the release of sugar into your blood stream). Swapping sugary snacks for wholesome alternatives like hummus will help you maintain your energy levels and help you manage sugar cravings.
    4. Hummus is rich in phytonutrients. Garlic, chickpeas and the sesames in tahini are a holy trinity of superfoods. Your heart and liver will be jumping for joy. Garlic’s medicinal benefits have been recognised for decades. Its compounds have been shown to decrease the synthesis of cholesterol in the liver, help with inflammation and enhance the immune system. Sesame seeds and chickpeas are rich in a group of phytonutrients called lignans.  Lignans have mild oestrogenic properties, which is why lignan-containing foods are recommended for women moving into menopause or for those with hormonal imbalances. Lignans have also been associated with reducing the risk of cardiovascular disease.
    5. Hummus is convenient. Hummus is portable, so makes a great snack on the go. A tub in the workplace fridge will last a few days and, paired with an oatcake, carrot sticks or some rye bread will provide a quick, easy, filling snack.

Homemade beetroot hummus

Beetroot Boost

This version of hummus incorporates the marvellous superfood beetroot. Its vivid colour is a tell-tale sign that this vegetable is packed full of health-promoting nutrients.

Besides gifting this hummus dip with its awesome colour, beetroot also lends a slightly earthy taste to the recipe, as well as additional fibre and antioxidants.

Studies have shown that beetroot may be helpful in lowering blood pressure. Furthermore, the prominent phytonutrient in beetroot, betaine, protects cells and enzymes from environmental stress and fights inflammation. Beetroot also supports Phase 2 liver detoxification.

So, while hummus is excellent in its traditional form, adding beetroot takes it to another level.

Enjoy this delicious dip with a virtuous smile on your face. It is also a great way to get children’s lunchboxes healthy and bright.

The ultimate healthy snack

Ingredients

  • 1 can chickpeas, rinsed and drained
  • 250g cooked beetroot (about 2 medium beetroot), peeled and cubed
  • 2 tbs tahini (sesame seed paste)
  • 1 large clove garlic, peeled
  • Juice of 1 lemon
  • 1 teaspoon ground cumin
  • 250ml water (approx.)
  • Salt and pepper to taste

Method

  1. Put the chickpeas, beetroot, tahini, lemon juice, cumin and half the water into a food processor and blend, scraping down the sides with a spatula a few times.
  2. Continue blending and slowly add the rest of the water until you have the consistency you desire – you may need to add a bit more.
  3. Add salt and pepper to taste and give it a final whizz.
  4. Store in an airtight container in the fridge for 3-4 days.

Serve as a snack with oatcakes or vegetable batons, on rye toast for breakfast or lunch with avocado and pumpkin seeds or inside a pita with salads. This beetroot hummus pairs well with horseradish, mint and halloumi (not necessarily all together!).

 

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