Fiona Waring Nutritional Therapist

21/12/2015

So last in my series of Christmas themed newsletters. Christmas would not be Christmas without the trusty Brussel Sprout... so guess what this newsletter is all about?

Brussel sprouts are small, leafy green buds resembling like miniature cabbages in appearance. They nonetheless are exceptionally rich sources of protein, dietary fibre, vitamins (especially Vitamin C), minerals, and antioxidants. In fact, a renewed interest among the scientific community is emerging about health benefits of Brussels-sprouts have to offer.

My first memory of Brussel sprouts was feeding them to the dog under the table. Brussels sprouts have a bad reputation, but even if you've had a bad experience with them in the past, they're worth giving another shot –

It is very important not to overcook Brussels sprouts. Not only do they lose their nutritional value and taste but they will begin to emit the unpleasant sulphur smell associated with overcooked cruciferous vegetables. To help Brussels sprouts cook more quickly and evenly cut each sprout into quarters. Let them sit for at least 5 minutes to bring out the health-promoting qualities and then steam them for 5 minutes. Or alternatively oven-roasting Brussels sprouts brings out their sweet, almost nutty flavour and keeps them crisp while diminishing the harsh, sulfurous odour and taste that many find offensive.

Brussels sprouts are a part of the cruciferous vegetable family, which also includes the nutritional powerhouse’s kale, broccoli, cauliflower, cabbage and collard greens, all of which supply loads of nutrients for a small amount calories.

Brussel sprouts are a good source of the anti-oxidant vitamin, vitamin-A. Vitamin-A is required for maintaining healthy mucosa and skin, and is essential for eye health.

It is one of the excellent vegetable sources for vitamin-K; Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity.

Good in many B-complex groups of vitamins such as niacin, vitamin B-6, thiamin, pantothenic acid, etc. – so essential for your stress response

They are also rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium.

Making sure you get your daily requirement of vitamin C has been shown to help keep eyes healthy by providing increased protection against UV light damage. Eating just one serving of Brussels sprouts per day would ensure you are getting enough of this important nutrient. Another antioxidant in Brussels sprouts, zeaxanthin, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.

So next time you turn you nose up to a offering of sprouts, remember how powerful they are.

Thank you for reading my newsletter and Merry Christmas.

Regards,

Fiona Waring
W: www.fionawaring.com

17/12/2015

At Christmas it can be hard to stay healthy. The average Christmas dinner contains over 1,400 calories, 70 per cent of the total calorie intake for an adult woman (2,000 calories a day) and over half the amount for an adult man (2,500 calories a day). But don't worry - with a bit of thought and guidance, you can stay healthy and still have a good time.

So many treats around and the temptation to sleep them off in front of the TV, it's no wonder that people gain an average of 5lb (2kg) over Christmas. It only takes an extra helping of pudding and a few more glasses of wine or chocolates and suddenly you've had all your daily calories in one sitting.

It's important to enjoy yourself over the festive period but taking some simple steps can contribute to a healthy and enjoyable festival period. It may even stop you worrying about the post-Christmas crash diet.

While many of the traditional foods are actually very low in fat, it's the trimmings and extra nibbles that can add the pounds. So go easy on these and take smaller portions of the roast potatoes, gravy, puddings and Stilton.

Follow these simple tips to eat, drink and be healthy over the Christmas period:

Make healthy Christmas dinner choices:
• For starters try melon or salmon. Salmon is a good source of omega-3 fatty acids that are needed for a healthy heart. Another option is a hearty healthy soup made from seasonal vegetables such as parsnips, turnips, carrots, cauliflower, celery and leeks.

• Pile on the vegetables! Brussels sprouts, peas and carrots all contain antioxidants, which can help protect against heart disease and cancer. Resist the temptation to cover them in butter or any other fatty spread.

• Turkey is low in fat and high in protein so feel free to have an extra slice or two, but don't eat the skin or you'll add more fat and calories.

• Roast potatoes using olive oil. Cut them into large chunks so they'll absorb less fat. Goose fat is so last year.

• Christmas pudding is quite low in fat and a small portion goes a long way.

• A baked apple or fresh fruit salad with natural yogurt is also a good option with the fruit giving you valuable fibre and vitamins.

Healthy snacks:
• Satsumas are a great source of Vitamin C so be sure to have a large bowl of these and other fruits available.

• Dried fruit is a lovely, healthy snack with lots to choose from, such as dates, figs and apricots. Watch out for the preservative - Sulphite though as it can cause stomach issues.

Eat breakfast:
• Make sure everyone in your house eats a healthy breakfast.

Use herbs and spices to flavour food:
• Try to limit how much salt you eat. Salt can increase blood pressure which can increase the risk of heart attack and stroke. Experiment with herbs and spices in your food instead.

• Choose to be full, not stuffed. Listen to your body and stop eating and drinking before you have to loosen your belt. Instead of suffering for the next hour while your body tries to digest, you can enjoy time with friends and family and look forward to the next meal.

• Remember, being active is just as important as healthy eating and a great way of burning off those extra calories. It can also keep children and guests entertained, avoiding any potential cabin fever that comes from spending too much time indoors. Physical activity is also a great way of reducing stress levels (and let's face it, Christmas can be stressful). So wrap up and march out - you'll feel a whole lot better for minimum effort.

Here are some tips for getting active during the holidays and into the New Year:
• Leave the house: Instead of watching the same old films and repeats, go outside and get moving.

• Take a walk: There are plenty of places for walking. Walk to nearby friends and family instead of taking the car.

• Enjoy those presents: If anyone in your family was lucky enough to receive presents such as a football or bike, go and use them, and get all your Christmas guests outside to join in the fun.

• Give and receive activity-based presents: Walking shoes, a trial gym membership, dance classes, a trampoline - anything that will help you, your family and your friends to get active. There are so many sports, exercise classes, gyms and activities to choose from, there really is something for everyone of all ages and abilities.

• Choosing the activity that's right for you increases your likelihood of sticking with it long after the rush of New Year's resolutions have gone. Why not try a few taster sessions to find the activity you really like? - shop around, lots of fitness and sport centers have new year offers on

• Join forces: You're more likely to stick with an activity and healthy eating if you do it with a friend or family member. It makes it much more fun and means you'll have someone to motivate you on the days you just don't feel like it.

• Cut back on smoking: For smokers the whirl of social events and stresses of the season can make it difficult to give up during the holidays. However, now would be a good time to think about giving up in the New Year.

One of the best presents you can give yourself and your family is good health. Christmas doesn't make us immune from all the illness associated with unhealthy food and lack of exercise. But it does provide lots of opportunities to try out new activities and healthy foods with friends and family

Thank you for reading my newsletter and Merry Christmas.



Regards,

Fiona Waring

W: www.fionawaring.com

09/12/2015

Walnuts!!!!
So here we go on keeping health simple Number 6. This week's newsletter is all about Walnuts. Thank you for taking your time to read this newsletter. As the festive season approaches a bit too rapidly, I have decided to get into the spirit and provide some nutritional information on those traditional foods.

Walnuts are a perfect package of protein, healthy fats, fibre, plant sterols, antioxidants, and many vitamins and minerals.

Eating just one ounce of walnuts a day (that's about seven shelled walnuts) may be all it takes to take advantage of their beneficial properties.

Story at-a-glance
One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin
Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors
Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods

Why You Should Eat the Walnut Skin
The outermost layer of a shelled walnut – has a bitter flavour, but resist the urge to remove it. It's thought that up to 90 percent of the antioxidants in walnuts are found in the skin, making it one of the healthiest parts to consume.

To increase the positive impacts on your health, look for nuts that are organic and raw, not irradiated or pasteurized.

Furthermore, be aware that walnuts are highly perishable and their healthful fats easily damaged. If you're purchasing shelled walnuts in bulk, avoid those that appear shrivelled or smell rancid, or that you cannot verify are fresh. Walnuts should be stored in an airtight container in your refrigerator or freezer, whether they are shelled or unshelled.

Walnuts are great as a quick snack, but if you're not a fan of their flavour, you can still get their therapeutic benefits by blending them into smoothies.

Raspberry & Walnut Smoothie
Ingredients:
1/2 banana, frozen
1/4 cup walnuts
1 cup unsweetened almond milk
1 teaspoon vanilla
1/3 cup frozen raspberries
Directions:
Combine all ingredients in a blender and blend until smooth.

Walnut & Avocado Salad:
This is so simple and a refreshing change in this season of indulgence
Ingredients:
· ½ cup walnuts
· 3 tbsp. extra virgin olive oil
· 2 tbsp. lemon juice
· 1 tsp wholegrain mustard
· 100g rocket
· ½ red onion, finely sliced
· 2 Avocados
Method
Preheat oven to 180°C or 160°C fan, spread walnuts on a oven tray. Cook for 5 minutes or until lightly toasted. Cool then roughly chop
Combine oil, lemon juice and mustard in a small jar with a lid. Shake to combine. Season to taste.

Combine rocket and onion in a serving dish. Drizzle with a little dressing, and toss to combine. Top with avocado, and drizzle with remaining dressing. Scatter over walnuts.

Regards,

Fiona Waring
Nutritional Therapist

Now taking bookings for January but filling up quickly.

Clinic Reception: 01747 856719 - please leave a message if the line is busy.

01/12/2015

So here we go on keeping health simple Number 5. This week’s newsletter is all about Cranberries. Thank you for taking your time to read this newsletter.

As the festive season approaches a bit too rapidly, I have decided to get into the spirit and provide some nutritional information on those traditional foods.

Keeping in line with eating with the seasons. Cranberry season generally lasts from October until December.

Fresh cranberries contain the most antioxidants; dried cranberries run a close second, but bottled cranberry juice contain the least. Make sure when buying juice or juice cocktails that it's 100% juice and not a "drink" which often (always) includes added sugar.

Health benefits of Cranberries
Urinary tract infections: cranberry juice consumption may protect against gram-negative bacterial infections such as E.coli in the urinary system by inhibiting bacterial-attachment to the bladder and urethra. Watch what you buy though it may contain added sugar.
Limit plaque formation on the tooth enamel by interfering with the ability of another gram-negative bacterium, Streptococcus mutans, to stick to the surface. So preventing development of cavities in a way similar to preventing urinary tract infections. Again watch for sugar content…not so good for teeth health.
Vitamins: One serving of cranberries also provides 24% of the daily value (DV) in vitamin C, along with vitamin E (alpha tocopherol), the only form of this powerful antioxidant actively maintained in the human body
Oxygen Radical Absorbance Capacity or ORAC (measurement of antioxidant strength of food items). In the berry group one of the highest.
Fibre: The fibre in cranberries is another big benefit, providing 20% of the daily recommended value in every serving to help maintain a flushed system.

Lovely Cranberry Sauce Recipe
At this time of the year it is difficult to find recipes that don’t include lots of sugar. Please see my note on coconut sugar below this recipe.
• 250g of cranberries (2 cups)
• The juice of one big orange
• 50g of coconut sugar (6 tablespoons)
• 4 tablespoons of maple syrup

Squeeze the orange and then place the orange juice, coconut sugar and maple syrup into a pan, bring to the boil and then add the cranberries. Heat for about 10 minutes until the cranberries start to burst. Then simmer for another 10 minutes and allow the liquid to reduce, until it reaches your desired thickness. This can be added as a condiment or drizzles on a vegetarian option for Christmas day.

However, consume cranberries in moderation because they contain fructose, which may be harmful to your health in excessive amounts.

Just an added note on coconut sugar:

Regular table sugar and high fructose corn syrup don’t contain any vital nutrients and therefore supply “empty” calories.

However, coconut sugar does retain quite a bit of the nutrients found in the coconut palm. There isn’t a lot of data on this, but according to the Philippine Department of Agriculture, coconut sugar contains several nutrients.

Most notable of these are the minerals Iron, Zinc, Calcium and Potassium, along with some short chain fatty acids, polyphenols and antioxidants that may also provide some health benefits.

It also contains a fibre called inulin, which may slow glucose absorption and explain why coconut sugar has a lower glycaemic index than regular table sugar.

Coconut sugar is very high in calories (same as regular sugar) and you’d have to eat a ridiculous amount of it to satisfy your need for the above nutrients.

Thank you for reading

Fiona Waring

www.fionawaring.com

24/11/2015

Hello all. So this is number 4 in my keep being healthy simple newsletters and it is all about KALE.

I am lucky to have access to a weekly market which sells local seasonal vegetables. This helps to keep me in tune with what vegetables are in season. Which is one of the reasons why I chose Kale this week to write about. So as an extra I thought I would add a little on the benefits of eating with the seasons. There are a number of good reasons to eat more local, seasonal food. This will not only reduce the energy (and associated CO2 emissions) needed to grow and transport the food we eat. But also seasonal food is fresher and so tends to be tastier and more nutritious. Kale is a very handy ingredient for seasonal eaters as it is one of the few green vegetables that is more abundant and flavorful during the coldest months of the year. – Such as now.

TOP TIPS
Kale should have a fresh green colour with moist, crisp, unwilted leaves. Young, small-leaved specimens are more tender; bigger leaves are well suited for use in soups. As Kale becomes increasingly bitter and strongly flavoured the longer it is kept and so is best eaten soon after buying.

A single cup of raw kale (about 67 grams or 2.4 ounces) contains
• Vitamin A
• Vitamin K
• Vitamin C.
• Vitamin B6
• Manganese.
• Calcium
• Copper
• Potassium.
• Magnesium.
• & small amounts of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.

Kale contains very little fat, but a large portion of the fat in it is the omega-3 fatty acid called alpha linolenic acid.

Given the incredibly low calorie content, kale is among the most nutrient dense foods in existence. Eating more kale is a great way to increase the total nutrient content of your diet.

Kale contains powerful Antioxidants They have powerful cardio protective, blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects… to name a few Kale is also one of the world’s best sources of Vitamin C. Many important minerals are found in kale, some of which are generally lacking in the modern diet. This includes calcium, potassium and magnesium.

You'll want to include kale as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables at least 2-3 times per week, and make the serving size at least 1-1/2 cups.

Kale is one of the healthiest vegetables around and one way to be sure to enjoy the maximum nutrition and flavour from kale is to cook it properly.

Cooking Kale:
Steam kale for 5 minutes.
To ensure quick and even cooking cut the leaves into 1/2" slices and the stems into 1/4" lengths.
Sprinkle with balsamic vinegar and walnuts before serving.

Kale can not only be used as a side vegetable, add also to stir fries, soups, frittatas, curry’s or simply juice:

Just about as energizing as a cup of coffee with none of the caffeine dip an hour later, green juice is an incredibly healthy, invigorating way to start your day. Serves one.
5 large leaves of kale, leaves roughly chopped
1 lemon, zest and pith removed
1 large apple, roughly chopped
a 2.5cm piece of fresh ginger
1 sprig of fresh mint
Push all the ingredients through your juicer.

Please remember juice is not a meal substitute please only have as an added boost to your daily nutrient intake or as a snack.

Thank you for taking time to read this, please share with friends. The next few weeks will be on a festive theme, with focus on traditional fruits and nuts eaten at this time of the year. With an extra newsletter on my tips on not overindulging at those Christmas Parties...

For appointments please contact the clinic on 01747 856719

23/11/2015

Guess the vegetable?

22/11/2015

Ok so this was popular so it is guess the vegetable Number 2?

17/11/2015

At 6pm on November 30th this amazing offer ends:For October and November appointments I have reduced the first appointment fee from £75 to £50, that's £25 off! On top of this if you need a follow up appointment during this time period I will also like to offer you an extra 10% discount.

For all existing patients I would like to offer a 10% discount on any appointment during this time period if they suggest that a fried makes a appointment.

For more information please call 01747 855 934 / 07957 267 964
or email direct at eatyourgreens@fionawaring.com

17/11/2015

How has healthy become so confusing and at times extremely costly? With all these new powders and fruits appearing with added health benefits. Do you sometimes wonder which one should I choose and use?

So this is number 3 in my get back to the simple ways of being healthy newsletters.

Last week was all about the mighty ‘Avocado’. Please take a look at my page for more information. This week is all about the simple lovely Lemon.

Lemons are packed with numerous health benefiting nutrients.
• They contains zero saturated fats or cholesterol, but are good source of dietary fibre.
• Lemon’s acidic taste is because of citric acid. Citric acid constitutes up to 8% in its juice. Citric acid is a natural preservative and may aid in smooth digestion,
• Lemons are a great source of Vitamin C.
• Lemons can act as an antioxidant (contain Vitamin A), free radical scavenger, anti-inflammatory, and immune system modulator.
• Vitamin A also required for maintaining healthy mucus membranes and skin and is also essential for vision.
• The fruit is also a good source of B-complex vitamins such as pantothenic acid, pyridoxine, and folates. B vitamins are water soluble so cannot be stored for long by the body. So it is essential we maintain a healthy intake. Can support stress response and the breakdown of food.
• Further, they carry a healthy amount of minerals like iron, copper, potassium, and calcium. Potassium in an important component of cell and body fluids helps control heart rate and blood pressure.

Citrus fruits, as such, have long been valued for their wholesome nutritious and antioxidant properties. Although for various reasons I may suggest that they are temporary eliminated from a daily food intake due to their acidic nature. Lemons do not fall into this category.

There is often misunderstanding of lemon’s pH outside the body versus inside the body. Outside the body, lemon juice is acidic (pH is below 7).

Inside the body however, when lemon juice has been fully metabolized and its minerals are dissociated in the bloodstream, its effect is alkalizing and therefore raises the pH of body tissue (pH above 7 is alkaline.

So a great way to start the day is with Hot Water and Fresh Lemon to flush out those toxins and wake up the digestive tract. Give it a go…try and replace that morning caffeine kick with a healthy alternative.

Thank you for taking the time to read this newsletter. Please share this with with anyone you feel may find an interest. If you would like to recommend a topic please email or send me a message via my contact page http://www.fionawaring.com/Contact.html

Many thanks,
Fiona Waring

16/11/2015

Urinary Tract Infections and Antibiotic Use. Natural treatment research

Antibiotic resistance is rising and linked to prescribing in primary care. It is a national priority to try and reduce antibiotic prescribing where possible and resistance to antibiotics is a particular problem with cystitis (urinary tract infection).

16/11/2015

Please take a look at this short film, only 2 minutes long...

Make your pledge now http://antibioticguardian.com/ Antibiotic resistance is one of the biggest threats facing us today. Without effective antibiotics many r...