Calcium is a mineral that most of us associate with strong bones and teeth. This article takes a closer look at the role it plays in our bodies and the best ways to keep your levels under control. What it does Calcium is the most abundant mineral in the body. 99% of our calcium is stored in the teeth and bones, but the other 1% also plays an important role in important bodily processes. Calcium plays a role in muscle contraction, blood clotting, cell membrane function and regulating certain enzyme activity. The NHS recommends that adults get 700mg of calcium per day. For children, the amount is a bit less (between 350 - 500mg), while for adolescents it is a bit higher (800mg for boys and 1000mg for girls). This goes up to 1250mg for breastfeeding mothers and women who are past the menopause. People with Coeliac disease or Osteoporosis are advised to aim for 1000mg per day. It should be possible to achieve this through a well balanced diet. However, despite recommending these high levels of calcium, it is important to understand that calcium deposits are major contributors (and even possibly causative) in many conditions including kidney stones, coronary heart disease and atherosclerosis as well as Alzheimer’s disease, gallstones, osteoarthritis and more. Calcium and the bones Due to the fact that there is as much as a 30% increased risk of myocardial infection for those taking high doses of elemental calcium (500 mg or more), the use of calcium supplements to “prevent” osteoporosis needs to be reconsidered. It is important to understand that bone formation, strength and maintenance, require vitamin D to help with the absorption and use of calcium, vitamin K2 to direct calcium to the bones, silicon, boron, vitamin C, manganese and zinc. In fact vitamin K2 is needed to bind calcium into the matrix and without it, excess calcium can lead to coronary calcification. Good sources of calcium One of the best ways of achieving healthy bones is to eat a diet rich in fresh whole foods. Despite the belief that dairy is the best source of calcium, the body actually uses calcium correctly if it is plant-derived. Good sources of calcium include spinach, mustard greens, dark green leafy vegetables and turnip greens. Sesame seeds are another good source of calcium. Raw, organic, unpasteurised dairy is a good source of calcium but know that the process of pasteurisation renders most of the calcium in the milk insoluble and difficult to absorb. Signs that you may be deficient Here are some of the most common symptoms of a calcium deficiency. If you think that you may be deficient, please contact your GP or qualified nutritional therapist, who will be able to perform a blood test to accurately check your levels. Tooth decay High blood pressure Bone fractures and brittle bones Indigestion Pins and needles Irritable mood Tiredness Kidney stones Heart issues Muscle tension How to meet your calcium quota It should be possible to achieve your calcium quota with a well-managed diet, although this can become difficult for people with certain dietary requirements, especially vegans, breastfeeding mothers and people with coeliac disease. These groups should be especially vigilant and make sure to have their levels checked by a GP or qualified nutritional therapist. In the event of a deficiency, it may be necessary to take a supplement. Some other foods that are rich in calcium include: Sardines - 1 cup = 57% rda Natural Yoghurt - 1 cup = 30% rda Milk - 1 cup = 28% rda Almonds - 1 cup = 27% rda Cheese - 1 slice = 20% rda Kale - 1 cup = 9% rda Okra - 1 cup = 8% rda Broccoli - 1 cup = 4% rda The bigger picture If you have been following this series of articles, you will be well aware of how the vitamins and minerals in our body support each other and that a correct balance of each is necessary in order for proper functioning of the body. Calcium is no different in this respect. As mentioned above, calcium requires sufficient levels of magnesium so that it can be absorbed by your body. The symptoms of a calcium deficiency can often mask an underlying magnesium deficiency, and vice versa. [This article takes a closer look at the role of magnesium in your body][1]. Vitamins D and K play a role in calcium absorption, highlighting the importance of a balanced and varied diet that covers as many nutrients as possible. Supplementing with calcium Whenever possible, I always advise a dietary solution to vitamin and mineral deficiencies. This is particularly true with calcium as evidence indicates that taking calcium in a daily supplement form is less effective than spreading your intake throughout the day and may even have some harmful consequences. However, in some cases, such as mentioned above, it may be difficult or impossible for a person to maintain their daily levels of calcium. In these cases, a calcium supplement may be required. Please do not begin a course of supplements without consulting your GP, or a qualified nutritional therapist and always use these in addition to a well balanced diet, rather than as a replacement.

I have been receiving a lot of feedback on my recent keto articles. Many people also want to know how much fat they should be eating. Others have said that they thought keto was just about limiting carbs. The keto diet requires higher fat intake, moderate protein consumption and low carbohydrate levels. But what does higher fat mean? This articles takes a look at the role that fat plays in a keto diet and gives some pointers on how you can translate this into your day-to-day meal planning. Keto diets are not just about cutting carbs. It is important to make sure that the calories you consume contain the correct ratio of carbohydrates, protein and healthy fats. Here are some basic guidelines on the division of your calorie consumption: 5% to 10% calories from carbs 15% to 30% calories from protein 60% to 75% calories from healthy fats What are the consequences of not consuming enough fat? You may still see good results during the first phase of your diet, even if you don’t properly implement it. This is due to your body eliminating excess water and fats but your progress is likely to taper off and even cease as time goes on. If your goal on the keto diet is weight loss, these guidelines may be helpful: If your normal daily calorie intake is around 2,000, with 70% - 80% being healthy fat, this would give you a daily fat requirement of between 144g and 177g. This amount will rise or fall for different calorie requirements. Your body size will also influence your fat requirements. An average person will want to consume around 30g of fat per meal. A person with a small frame should require no more than 20g, while a large person may need up to 40g. A ‘keto calculator’ can help you to work out the exact rations of fat, protein and carbs. Using a keto calculator will help you determine the proper ratios and amounts of fats, protein, and carbs your body needs. Many health sites offer a keto calculator tool you can use to assess your calorie needs and how this breaks down into grams of fat, protein and carbohydrates. Here is a link to a free keto calculator from ruled.me that I can recommend, although there are plenty of alternatives available. Different people have different goals when trying the keto diet. Some are using it to aid with medical conditions, such as epilepsy or diabetes. Others specifically want to achieve weight loss, while many athletes have taken it up as a way to boost their peak performance. Although they have different goals, a large variety of people can benefit from the macronutrients that the keto diet can provide. It is important to consume the right fats while on a keto diet. Eating greasy fast food will certainly harm your health and will not get you any closer to achieving your goals. Avocados, macadamia nuts, eggs, and salmon are all good sources of healthy fats, as are coconut products and natural butter. Here are some good sources of healthy fat, along with a guideline of fat content to get you started: Grass-fed beef: 100g = 16 grams of fat Coconut oil: 2 tbsp = 14 grams of fat Almonds: 20 to 30 whole almonds = 6 grams of fat Avocado: 1 whole = 30 grams of fat Peanut butter (100% natural, unsweetened, sugar-free): 3-4 tbsp = 8 grams of fat Egg: 1 large = 5.3 grams of fat Full fat cream: 6 tbsp = 5 grams of fat Bacon (no preservatives): 1 8g slice = 3 grams of fat Macadamia nuts: 15 nuts = 21 grams of fat Cheddar cheese: 100g = 33 grams of fat Remember, although the keto diet is about increasing fat intake, it is about increasing healthy fat intake in specific proportions. There are many free tools available to help make this as simple as possible. As with any diet, please do consult with a GP or qualified healthcare practitioner before commencing as no diet is suitable for everyone.

Ketosis is a metabolic state, whereby your body is starved of carbohydrates and so begins to burn its own fat stores instead, producing ketones. Under most standard diet plans, the body controls the amount of fat that is burned and does not require ketones, however the reduced carbohydrate intake means that ketones become the preferred source of energy consumption. Although ketosis is a perfectly normal and healthy state for the body to be in, if ketones are allowed to over-accumulate, harmful health conditions can arise, including organ damage. This condition is common for people who have diabetes. If you are diabetic, ketosis can be a sign that you are not using enough insulin, the result of which is that your body produces ketones. A ketone test can alert you to the risk of developing diabetes but is also a useful tool for anyone following a ketogenic diet. If you are following a ketogenic diet, it is important to know your ketone levels. Here are some suggestions on how to test your ketone levels. Urine Ketone Test Remove the strip while making sure not to touch the spongy tip of the strip. Collect urine in a container and dip the tip of the tester into the urine. The strip will begin to colour after a few moments. Use the colour chart to compare with your strip and ascertain your level. Blood Ketone Test Blood readings are considered to be the most accurate method of measuring ketone levels in the body. Place the strip into the meter. Using the supplied lancing device, gently prick your finger. Pinch your finger until a drop of blood appears. Touch this onto the ketone strip. Wait for results to appear in the window. Discard the strip after use. Blood ketone levels are measured in units of mmol/L. For anyone who has insulin-dependent diabetes, elevated levels of blood ketones can indicate a blood glucose spike and medical advice should be taken straight away. However, if you are not diabetic and are using the ketone tester to aid in your ketogenic diet, a level of between 0.5 and 3 mmol/L is usually considered to be ‘nutritional ketosis’ and is what most people aim to stay within. It could take a number of weeks and some experimenting with your diet to achieve a consistent level ...a level of between 0.5 and 3 mmol/L is usually considered to be ‘nutritional ketosis’. Breath Ketone Test You can also use your breath acetone levels to test ketone levels. This method is known as BrAce. Blow into the device, and, depending on the device the BrAce tester will either give you a direct reading or display a colour based on the level of your ketones. Breath and blood tests are generally accepted as being more accurate than urine tests, with breath testing being the cheaper overall method, over time. If you feel tired and lethargic every day and have a constant appetite, this indicates that you are not in a state of ketosis. Consult a doctor if you feel unwell to prevent any potential harm being caused by ketones.

When followed correctly, there are a range of health benefits that can be derived from a ketogenic diet. One of these advantages is the benefits to brain health. When the body enters a state of ketosis, it generates enough ketones to meet all the brain’s energy needs. Ketones also burn using different enzymes which can improve brain health. While you are in a state of ketosis, the ketones in your brain act as neuroprotective antioxidants, which prevent cell damage from harmful free-radicals. Ketones are a healthier, safer and more efficient source of energy than glucose from sugar. The beta-hydroxybutyrate, or the ketone body, fuels more energy to the brain than glucose and burning ketones can help improve brain health. Burning ketones helps the brain to function properly in older age. Ketones also increase the production of mitochondrial genes that play an essential role in metabolism. Ketosis improves the performance of the brain, while the mitochondrial genes protect against stroke and neurodegenerative diseases such as Parkinson's and Alzheimer's Diseases. Ketones improve brain function by increasing the GABAergic tone while decreasing the glutamatergic tone. GABA is the inhibitory neurotransmitter of the brain. Glutamate is the excitatory neurotransmitter. The latter is responsible for memory function, neural communication, and learning. However, it can become damaged if the glutamate has excessive stimulation, leading to various conditions like Alzheimer's disease, Parkinson's disease, and amyotrophic lateral sclerosis (ALS). People who follow a keto diet may be at a lower risk for these conditions because ketones help prevent increases in glutamate. A keto diet is often recommended for people who have Alzheimer's disease and Parkinson's disease Ketones also enhance the brain-derived neurotrophic factor (BDNF). It is a kind of protein that supports or preserves existing neurons while helping new neurons as they grow. Ketones can also improve the function of different areas of the brain like the cortex, basal forebrain, and hippocampus. These parts are responsible for various functions of the brain such as memory, learning, and thinking. A keto diet is often recommended for people who have Alzheimer's disease and Parkinson's disease. Keto is a safe approach for these kinds of diseases because of its benefits for the brain. If a keto diet is introduced during the early stages of these diseases, or at the first sign of symptoms, it may be possible to delay progression or reduce the severity of the symptoms. Despite the potential for significant health benefits, it is always best to consult a physician or health professional before starting any diet—even a ketogenic diet—as a way to treat any disease or illness.

Ketogenic diets are well-known for helping people to lose weight, when followed correctly. But what about other health benefits? This article takes a look at how ketosis can affect your cardiovascular wellbeing. A ketogenic diet emphasises the consumption of foods that are high in healthy fats, while at the same time cutting the intake of carbohydrates. This can help with weight loss and has also been found to help people who suffer epileptic seizures but who do not respond well to other natural treatments. Although ketosis is well-studied, the results have been inconsistent in terms of health benefits. Some tests have shown that the original version of the ketogenic diet can increase the risk of a heart condition, while other trials show that the newer weight-loss version actually reduces the risk of heart disease. However, one unanimously agreed reason for following a keto diet is its limiting of carbohydrates, which nearly everyone can benefit from. Over-consumption of carbohydrates, such as potatoes, pasta, rice, bread, pastries, cakes, crackers etc, is often a major risk factor for heart disease and other cardiovascular issues. Carbohydrates increase the blood glucose and insulin levels in the body until the body develops a resistance. When this happens, glucose causes inflammation that can be damaging to body tissue. Carbohydrates may elevate triglyceride levels that increase the risk of a heart attack and the chance of developing metabolic syndrome. This condition is characterised by the formation of small and dense glycated LDL cholesterol in the blood. Carbohydrates also increase the level of insulin in the body, which can lead to diabetes, and diabetes is a leading factor in an increased risk of heart attack. So, how exactly can a ketogenic diet help in the risk reduction or prevention of heart disease? Reduces triglyceride levels. Causes the small and dense LDL cholesterol to enlarge and transform into a non-dangerous kind. Decreases levels of lipoprotein, which can cause a heart attack. Raises the level of HDL cholesterol. Improves metabolic factors. Eating balanced meals according to the keto principles may help protect against heart disease. Make sure your food contains enough vitamins and minerals by increasing the amount and variety of vegetables in your diet. For more information on the role these micronutrients play, take a look at some of my vitamin and mineral articles below. You need to consume nutritionally dense foods with anti-oxidants and vitamins to ensure your body is able to fight off free radicals, get rid of toxins and to strengthen your immune system. Keep in mind that while on a ketogenic diet, you only need to consume a minimal amount of protein. If possible, keep your protein to between four and six ounces of organic meats per day as a diet high in animal protein can be source of inflammation in the body. Making sure you consume sufficient healthy fats is an important component of the keto diet. See my keto recipes which give a breakdown of the amount of carbs, protein and fats in each meal. Ketogenic diets are quickly gaining in popularity due to their proven effectiveness, but it is essential to follow the guidelines correctly or you will risk causing harm to yourself. If you are thinking of following this eating plan, please consult a qualified healthcare practitioner, who can assess whether this diet is suitable for you and can monitor you for any adverse side-effects.

Are you thinking of going onto a ketogenic diet? Being on a diet shouldn't mean a short-term quick fix that causes your weight to suddenly plummet, then bunjee back up a few weeks later when you quit. It means that you follow a way of eating that is more sustainable in the long run, with more long term results. Having said that, a ketogenic diet is not suitable for everyone, so make sure you consult a healthcare practitioner before following this type of diet. Most of us have times in between meals when we feel hungry or the need to have ‘a little something.’ There is no reason why you shouldn’t be able to snack between meals when trying to achieve ketosis The best options are generally the most natural, and the easiest to prepare. Looking for a healthier snack when you are on a keto diet is even more crucial than with other forms of diet plans. It is vital that you know what nutrients you need to consume to keep your body fuelled as you cut down your carbohydrate intake. It is highly recommended to maintain your carb consumption below 50 grams. The best way to ensure that you are still within your goals is to have a variety of low-carb snacks easily available while you are on the go. This keeps you from grabbing a bag of crisps or some fast food option when cravings hit. Use the list below as a foundation for your new snack list. Mix and match however you like. Mix macadamia nuts, coconut butter, cheese, and blackberries. No baking required! Frozen berries topped with heavy cream Celery with cream cheese Avocado Red, green, and yellow bell pepper dipped in cream cheese Hard-boiled eggs Cherry tomatoes paired with olive oil or mozzarella cheese Bulletproof coffee Steamed salmon Cheese Whey protein partnered with kale Sliced cucumbers with cream cheese High-fibre nuts such as macadamia and almonds – these are high in healthy fats and protein, needed on a ketogenic diet. Seeds rich in omega-3 such as chia and flaxseed Sardines seasoned with Old Bay Rolled cheddar or Edam cheese with a few olives Wrap spice-flavoured chicken or pork meats with lettuce leaves

This month I am taking a closer look at the ketogenic diet and investigating its merits and drawbacks. This eating plan is not for everyone, but for some, it can be an effective way of getting in better shape and improved health. Next week's blog will look into some of the studied health benefits of a ketogenic diet. Remember, when nutritional therapists talk about a 'diet,' they are not referring to a short-term weight-loss fad, but rather to long-term eating and nutrition habits. The importance of a balanced diet is well documented, but it is important to clarify what this really means. The purpose of following a diet plan is that it allows you to identify the right types and quantities of food to eat for you personally. It provides a roadmap that takes some of the guesswork out of your everyday meal planning. A ketogenic diet is no exception in that you need to make conscious adjustments to what types of food you eat and also to portion size. Organic animal products Grass-fed beef (organs are preferable to other parts) Pasture-fed poultry or pork Bacon (free of preservatives and starches) Eggs Prawns Cheese or cream cheese - choose full fat options. Chicken and duck fat Butter and lard Monounsaturated fats such as olive oil, macadamia nuts, and avocado Polyunsaturated omega 3-rich foods such as seafood and fatty fish Non-starchy vegetables Green leafy vegetables like spinach, lettuce, and bok choy Chives and garlic Cruciferous vegetables such as dark leafy kale and radishes Celery, cucumber, asparagus, zucchini, and bamboo shoots Fruits Avocado Beverages and condiments Water Black coffee (you may add a small amount of unsweetened creamer) Herbal tea Pickles and fermented foods such as kimchi Spices and herbs, lime or lemon juice Whey protein (make sure it contains no additives, soy lecithin, or artificial sweeteners) Egg white and grass-fed gelatin You may also eat the following on occasion: Fruits Cruciferous vegetables such as cauliflower, white and green cabbage, turnips, and Brussels sprouts Root vegetables such as spring onion, pumpkin, mushrooms, leek, onion, parsley root, and winter squash Eggplant Peppers and tomatoes Sea vegetables such as kombu and nori Beans such as wax beans and bean sprouts Water chestnuts, artichokes, and snap peas Berries such as strawberries, raspberries, blackberries, and cranberries Olives and coconut Organic full-fat dairy Dairy products such as cottage cheese, plain full-fat yogurt, cream, cheese, and cream cheese (make sure they are not labeled “low-fat,” those varieties include starch and sugar) Nuts, seeds and oils Macadamia nuts Other nuts such as almonds, hazelnuts, and pecans Seeds such as flaxseed, sunflower seeds, sesame seeds, and pumpkin seeds Coconut oil Fermented soy products Unprocessed black soybeans Green soybeans Gluten-free soy sauce, Natto, and Tempeh Condiments Thickeners like arrowroot powder Cocoa, extra dark chocolate, and cocoa powder Limit the following vegetables or base the serving size on your daily carb limit because they contain carbohydrates. Root vegetables such as carrots, celery root, and sweet potato Watermelon and cantaloupe Pistachio and chestnuts Alcohol Dry sparkling white wine, unsweetened spirits (for more on drinking alcohol with a keto diet, please see this article) Foods to always avoid while on the ketogenic diet Grains such as oats, corn, rice, wheat, and barley White potatoes Products made from grains or flour such as pasta, crackers, cookies, and bread Sweets and sugar, artificial sweeteners Factory-farmed pork and fish, because they contain high doses of omega 6 fatty acids that may cause inflammation Processed foods Refined oils such as canola and soybean oil Trans fats like margarine Milk (except full-fat milk) Sweetened beverages Fruits like banana, pineapple, mango, grapes Alcoholic beverages like beer and sweet wine If you decide to follow a keto diet, print this list out, or copy it to your phone so that you can refer to it any time you are shopping or planning a meal. Most foods on a keto diet are commonly found in your local supermarket and come with enough variations that you should never feel limited. Before embarking on any diet or nutrition programme, please speak to your G.P. or qualified nutritional therapist to ascertain whether it is advisable for you and your health requirements.

Are you ready for a ketogenic diet, but not ready to give up your favourite cocktail? Ketosis works best when you abstain from alcohol, however many people find it hard to go completely dry during the programme. The good news is that there are some drinks that can work with a ketogenic diet when consumed now and again, in moderation. One of the defining characteristics of a ketogenic diet is cutting carbohydrates. But carbs are everywhere, even in your favourite beer and wine. Alcoholic drinks usually contain natural sugars and grains that are converted to ethyl alcohol during the fermentation or distillation process. Even a small amount of these drinks in your body contributes to the production of ketones. As a result, overindulging can ruin your weight loss plan. Individuals on a keto diet may also be more susceptible to feeling hangovers and dehydration. As with everything, not all drinks are created equal and there are some forms of alcohol that are lower in carbs and will not wreck your quest for ketosis. Remember, these are treats and over-consumption will result in ketone overload (as well as a sore head). 1. Unflavoured rum - Most unflavoured rum has little to no carbohydrates. Darker rum is deeper in complexity, giving you more flavour without artificial flavourings. It is perfect in Mojitos and daiquiris. Here is a great recipe for a low-calorie, keto-friendly mojito. 2. Dry sparkling wine or champagne – These types of wine also have little to no sugar. During the fermentation process, yeast consumes the sugar from the juice of the grapes, leaving the wine with no sugary sweetness. Some examples of dry sparkling wines include Chardonnay, Pinot Blanc, and Sauvignon Blanc. 3. "Skinny bitch" – A skinny bitch is a cocktail with 0 grams of carbs. It is most often made with vodka or gin, club soda, and lime. It is the best option if you want to eliminate artificial sweeteners and sugar from your cocktail. 1⅓ Parts Vodka. 5 Parts Soda Water. ½ Part Lime Juice. 2 slices of Lime. 4. Whiskey – Whiskey is made up of various kinds of grains; however, it still contains 0 grams of carbs and is gluten-free. There are various different classes of whiskey such as Bourbon, Scotch and Irish. Many people find the taste of whiskey to be a little overpowering at first and add a few drops of water to their drink. A classic whiskey cocktail, that any fan of the show Madmen will be familiar with is the 'old fashioned’. Here is a low-carb option for this classic cocktail: 2 oz bourbon 2 dashes Angostura bitters 1 tsp xylitol splash of soda water orange slice Maraschino cherry Add the xolotol to an old fashioned glass. Pour bourbon, bitters and club soda over and stir. Add ice and garnish with orange slice and cherry if desired. 5. Dry wine, either red or white – One glass of dry wine only contains about 2 grams of net carbs so the occasional glass with your evening meal, or on a night out can be a good option. 6. Cognac – Cognac is best paired with sugar-free mixers but many people prefer to drink it neat (unmixed), due to it’s inherently complex nature. 7. Gin – Like most clear spirits, gin is low in carbohydrates and so is a good choice for your keto-friendly tipple. Pair gin with a martini for an extravagant, but low-carb, flavour. Alternatively, add a shot to a slimline tonic and a slice of lemon for a class G&T. 8. Vodka – This spirit is very versatile and best infused with fresh mint, lemon, cinnamon, and other spices. One of the most popular vodka-based cocktails is the classic ‘Bloody Mary’. Simply add a shot of vodka to a glass of tomato juice (or V8 juice if you find tomato too sweet). Add a teaspoon of lemon juice and a few drops of Worcestershire Sauce and Tabasco Sauce, according to your personal tastes and stir. Some recipes add a stick or celery of a little salt and pepper. As mentioned at the start of this article, ketosis works best without alcohol. At the very least, I would recommend that you give yourself a couple of weeks to get used to the changes before you re-introduce a little alcohol. Another point to note is that hangovers are often reported to be a lot more intense when on a ketogenic diet, so this may be another reason to exercise caution.

Have you heard about the ketogenic diet, which is gaining popularity, but you aren't sure exactly what it involves? This article explains what the ketogenic diet involves, which foods form the basis of the diet and what the health benefits include. What is it? A ketogenic diet is a kind of diet that stimulates your body to enter a state of ketosis, which is a metabolic condition where your body burns its own stored fat, rather than using glucose, such as that found in sugar and carbohydrates. Metabolically speaking, keto foods are extremely powerful. The remarkable advantages are that these types of food are also delicious, natural whole foods that are very healthy for you. Ketogenic diets are increasing in popularity as a low carbohydrate diet that encourages your body to generate ketones to be used as energy. Different variations of the ketogenic diet may be referred to as a low-carb or LCHF (low carb high fat) diet. If you eat food rich in carbohydrates, your body will generate insulin and glucose. Glucose: The easiest molecule to convert and utilise as energy. Insulin: Generated to process sugar or glucose in the bloodstream by absorbing it into the body. Because glucose is being used as the primary energy source, the fats in your body are not needed for energy, so they’re stored. By reducing your carbohydrate intake, your body shifts into a ketosis state of metabolism. The end objective of a well-maintained ketogenic diet plan is to push the body into this state of metabolism. This is done by limiting carbs, not necessarily calories alone. Your body is extremely adaptive to what you eat and put into it. If you overload your body with fats while you take away carbs, your body will begin to burn up ketones as the main source of energy. High levels of ketones can lead to increased weight loss, better health, and improved mental performance. Benefits of the Ketogenic Diet A ketogenic diet provides many benefits, from improved energy levels and increased weight loss to medical benefits. Almost anyone can safely benefit from eating a low carbohydrate, high-fat diet. Some of the main benefits are: Burn stored fat: Through cutting out the high amount of carbs in your diet that are generating sugar or glucose, a keto diet tells your body to shed stored fat by converting this fat into fatty acids and ketone bodies in your liver. The ketone bodies serve as substitutes for sugar, which was being produced by carbs in the diet. This results in a quicker reduction of your body’s stored fats. Retain muscle mass: By increasing healthy fats, a ketogenic diet provides the body with the energy it requires to convert existing fat stores into functional and helpful ketones, which are a vital source of energy for your heart, muscles, and brain. This has the additional advantage of retaining muscle mass because the good fat in the diet provides your body the energy it needs without tapping into muscle protein. Get rid of excess fat: When the body produces more ketone bodies by converting existing fat, it will eliminate those ketones as a waste product instead of storing them as more fat. Reduce appetite: By regulating the body’s powerful metabolic hormones, a keto diet will actually reduce your appetite. The diet lowers the insulin resistance of the body and boosts ketones, making you feel less hungry. Insulin Resistance: This condition can result in type 2 diabetes if left unmanaged or untreated. Extensive research shows that a keto diet can help lower insulin levels to healthy ranges. Almost anyone can benefit from eating a low carbohydrate, high-fat diet. Your body was made for this kind of nutrition. It was not made for sugary, highly processed foods. A keto diet is a comfortable and fulfilling diet based on food from Paleolithic times that include lean meats, nuts and seeds, vegetables, and healthy fats. Here is a short list of some of the most common foods you will find on a keto diet. 8 Ketogenic Foods Eggs Eggs are serious little powerhouses for a keto diet. They are an excellent source of proteins; amino acids; minerals like calcium, iron, and potassium; vitamins like Vitamin A, B6, B12; folic acid; and riboflavin. An average chicken egg is between 50-70 grams, and just 100 grams of eggs provides 13 grams of proteins, 1 gram of carbohydrate, and 10 grams of fat. They are cheap, versatile, and easy to prepare, making them essential for a keto diet. Salmon Salmon is packed with polyunsaturated omega 6 and omega 3 fatty acids. Increasing these fats in your diet can help reduce inflammation and increase your body's capability to burn fat and lose weight. Salmon is also rich in Vitamin E, a very powerful antioxidant that helps slash inflammation levels. Macadamia Nuts Macadamia nuts are a good source of monounsaturated fats, fiber, and vitamin E, which promotes blood sugar control. They are also abundant in vitamin B strains like thiamin. This vitamin can boost your energy and make your muscles work more efficiently. However, nuts are best consumed in moderation. A handful of nuts has 200 calories, and 1 tablespoon of macadamia nut oil has 120 calories, so snack wisely. Cheese A study posted in a British publication showed that eating cheese as a snack may help you consume less at the next meal. This is because of the combination of protein and filling fat in cheese. There are many types of cheese available, but the most recommended for a ketogenic diet are Gruyere, Brie, Parmesan, blue and manchego. The aging processes required to develop these cheeses prevents them from retaining a lot of carbohydrates. Other good options are goat cheese and cheddar. Coconut Oil The saturated fat content of coconut oil comes in the form of MCTs, or Medium-Chain Triglycerides, that may be more effective for losing weight than the LCTs, or Long Chain Triglycerides, common in other types of vegetable oils. In one research study conducted at McGill University, dieters who chose oils abundant in MCTs lost considerably more fat than dieters who opted for LCT oils. MCTs may also temporarily increase the metabolic rate, according to a study conducted by the European Journal of Nutrition. Because of its high smoke point, coconut oil is ideal for scrambling eggs and sautéing vegetables at high temperatures. Green Tea New research has shown that green tea provides many health benefits due to its high level of EGCG, or epigallocatechin gallate. EGCG is a substance that packs a greater antioxidant punch than even Vitamins C and E. Green tea has also regularly been associated with better success in weight loss. For best results, experts recommend green tea as a replacement for your usual coffee. This will save you calories while maximizing your body’s fat burning power. Peanut Butter This is a good source of satisfying and filling unsaturated fatty acids, energy-boosting minerals and vitamins, like iron and B6, and essential protein. Select all natural peanut butter as opposed to the processed varieties, which contain additional oils and sugars. Avocado One avocado only contains 17 grams of carbs with grams of satiating fiber. In a study posted in the Nutritional Journal, eating avocados regularly enhanced satiety levels and reduced hunger for three hours in obese and overweight adults. Once you reach your ideal body fat percentage, the diet may be gradually adjusted to include more complex carbs like whole grains, fruits, and starchy vegetables while still refraining from simple carbs like sugar, refined flours, and honey Foods Limited on the Ketogenic Diet On a keto diet, the main foods to avoid are those high in sugar, carbs, and unhealthy fats. These foods can be deadly to your body and produce too much sugar that the body will turn into stored fat. These foods also increase insulin levels and blood sugar and will prevent fat loss even with increased physical activity. You must also limit your consumption of processed foods, grains, vegetable oils, margarine, milk and high sugar foods. Conclusion The keto diet produces extremely good results when followed consistently. Lasting success is more likely when a holistic approach is adopted that addresses exercise, diet, psychological factors, and nutritional supplements as well as any particular health challenges that are specific to the individual. Once you reach your ideal body fat percentage, the diet may be gradually adjusted to include more complex carbs like whole grains, fruits, and starchy vegetables while still refraining from simple carbs like sugar, refined flours, and honey. Additionally, it is essential to make sure that protein is still integrated into every meal. The ketogenic diet is a relaxed type of diet that can be maintained indefinitely along with a regular exercise plan, to maintain a healthy, stable body weight and body composition. If you are thinking about going onto a ketogenic programme and would like to learn more, please get in touch to discuss your options. I offer a bespoke 30 day ketogenic programme that includes recipes, meal planners and many other materials to support all areas of your lifestyle. I also offer single 1 to 1 consultations where I can assess all your health concerns and help you figure out whether this diet is right for you.

Many people are following what they believe is a healthy diet, and yet they are feeling bloated and tired and are struggling to lose those extra few kilos. If this sounds familiar, it could very well be the lectins in your food that are obstructing your path to a leaner, healthier you. What are lectins? Plants have been around for a long time, certainly much longer than us. And before animals arrived, plants did not have to protect themselves or their seeds from being eaten. However, once animals appeared on the scene, plants had a problem. They could not run, hide or fight so had to find another way of protecting themselves and their seeds. This is where lectins come in. Lectins have evolved as a natural defence in plants. They are essentially toxins (a form of ‘chemical warfare’), that deter animals from eating the plants. In small amounts, they can provide several health benefits. However, in large amounts they can damage the gut wall, causing irritation that often results in symptoms such as vomiting and diarrhoea. Lectins can also interfere with the absorption of nutrients. Lectins act like missiles that attack the gut lining, nerves and joints of animals, making them feel ill or preventing them from thriving. In most cases, animals get the message and move on. Humans however simply resort to pharmaceutical drugs to relieve their symptoms, often unaware of the extent to which lectins are responsible. Which foods contain lectins? Lectins are found in hundreds of common foods. According to former heart surgeon, Dr Steve Gundry (author of the book The Plant Paradox), people who are trying to reduce or avoid lectins, should limit the following foods: Legumes, such as beans, peas, peanuts and lentils Squash Nightshade vegetables such ads tomatoes, aubergine, potatoes and peppers Grains Fruit, although it is safe to include in-season fruits in moderation How to decrease lectins in foods Soaking (preferably overnight, rinsing a few times before bed and again in the morning) Boiling Fermentation Deseeding Peeling Sprouting Pressure cooking Who should go on a lectin-free diet? If you have one or more autoimmune diseases, Irritable Bowel Syndrome (IBS), arthritis, brain fog, migraines or some other chronic health issue and, despite making changes to your diet and lifestyle, you are feeling no better, it is possibly time to consider whether your diet is high in lectins and whether it is the lectins that are causing your health problems. According to Dr Gundry, “My research and others suggest that lectins cause most heart disease, arthritis, dementia, and all autoimmune disease. I reference all these studies, including my own in The Plant Paradox. As I show in my book, lectins promote weight gain, obesity, and diabetes…” In humans, Gundry says that eating lectins can provoke an inflammatory response – which can lead to weight gain and other serious health conditions, such as leaky gut, autoimmune diseases and IBS. If you are looking to reduce lectins in your diet, it is advisable to choose white rice and white pasta over brown rice and whole wheat pasta. In the case of lectins, white is the safer option Gluten is a lectin. However, the real trouble is not the gluten, but rather a wheat germ called agglutinin. In the quest for a ‘healthier’ diet, many people have started eating whole grains and brown rice, which contain far more lectins. Traditional cultures have always removed the hull from grains. Today, many cultures which use rice as their staple, still use white rice, not brown. They have been throwing the lectins away for centuries. If you are looking to reduce lectins in your diet, it is advisable to choose white rice and white pasta over brown rice and whole wheat pasta. What foods to eat on a lectin-free diet Leafy green vegetables like broccoli, cauliflower, asparagus, spinach, Bok Choi Mushrooms Nuts and seeds Millet Pasture-raised meats Wild caught fish. Conclusion Going lectin-free may very well help some people, but not necessarily all those with the health issues referred to above. The ‘one size fits all’ approach is more and more being recognised as the incorrect approach to resolving health issues. Each individual’s health problems are the product of their genetic make-up, diet and lifestyle habits, toxic exposure and build-up, lifelong use of pharmaceutical drugs and antibiotics, etc. Lectins can be troublesome in high quantities, but do also have several health benefits. Some lectins are anti-microbial and may even have anti-cancer potential. The only time YOU will know if you are one of the many whose health issues do resolve by following a lectin-free diet, is by doing exactly that. Following my reduced lectin, 3-day grain-free diet, available on my Free Downloads page is a good place to start. If you wish to discuss your health issues in more detail, or wish to follow a lectin-free programme for longer, contact me here to arrange a free 30-minute discovery call.

Iron is an important mineral that plays various roles within our bodies and is present in every single cell. One of its main functions is to form haemoglobin, which transports oxygen around the body. The common condition of anaemia is often thought to arise from deficient iron levels. What it does and why we are deficient Iron forms an important part of the two proteins, haemoglobin and myoglobin, which transport oxygen around the body and into the muscles. The circulation of oxygen is essential for the proper functioning of all our organs. Iron deficiency is thought to be one of the most common mineral deficiencies in the U.K, although this is disputed by some. Because our bodies recycle iron and don't normally expel it, as we would with other nutrients, such as vitamin C, deficiency is much more common among women, who can often lose iron during heavy periods, or while pregnant or breastfeeding. However, levels of serum iron are increased by two to threefold from before menopause to after menopause. Since most of our iron is recycled within the body and excreted only through menstruation or donating blood, it becomes important to understand the extent to which excess iron is damaging to the body. Understanding Iron Homeostasis and Iron Transportation Have you been told by your doctor that you are anaemic? We hear the word anaemic and assume it relates to a lack of iron. The word anaemic means 'not in the blood.' In addition to iron, your body needs folate and vitamin B12 to produce enough healthy red blood cells. Anaemia, therefore, can also be a lack of vitamin B12, folate and even vitamin A (in the form of retinol). About 95% of our daily iron requirement comes from our iron recycling system. In other words, our own bodies recycle iron and reuse it. No more than 5% ought to come from our diet. Many leading iron researchers (James F. Collins, PhD; Robert Crichton, PhD; Sir Douglas B Kell, PhD) agree we should not get more than 1.5mg daily of iron orally. It is important to consider not only iron levels in the blood, but throughout the whole body. As mentioned already, our bodies rely on daily iron recycling. Where results show low levels of iron in the blood but high levels in tissue, (i.e. stored iron), the problem can be one of getting iron from tissues into the blood. Consequently, intracellular iron transport, as a part of the iron recycling process, is more important than intestinal iron absorption (from food and supplements). This is where the copper reliant enzyme, ceruloplasmin, becomes important. Ceruloplasmin carries more than 95% of the total copper in human blood. It also exhibits a copper-dependent activity, responsible for assisting in the transport of iron in plasma by the possible oxidation of ferrous iron into the ferric state. Transferrins are iron-binding blood plasma glycoproteins. Each transferrin molecule has the ability to carry two iron ions but only in the ferric form. The main role of transferrin is to deliver iron to all tissues. A copper deficiency can result in low levels of ceruloplasmin (which is essential to the normal movement of iron from cells to plasma). Iron supplementation, in this instance, may help increase iron levels in the blood to some extent but will not help the movement of iron stored in the cells. Excess Iron and What it Does to Our Health It is important to realise that iron is both necessary to the body and potentially toxic. Controlling iron levels in the body is thus a critically important part of human health and disease. Unbound iron in the body becomes a free radical and causes oxidative stress, capable of damaging a wide variety of cellular structures and ultimately killing the cells. In fact, there are many scientific studies implicating excess iron in osteoporosis. After menopause, a woman's iron levels increase. Some scientific researchers believe the link between osteoporosis and menopause is due to the fact that women are accruing iron now that they are no longer menstruating. Excess unbound iron (more common in those with mineral dysregulation such as low copper/ magnesium and little antioxidant support) causes oxidative stress in the body leading to changes in the osteoblasts, preventing them from maintaining density. Beware Iron-Enriched Products Today, anything that is wheat related, including bread, cakes, pasta, mixes, rice (basically anything in a box)) has most likely been enriched with supplemental iron. When you see the word 'fortified' on a box or product label, that means iron. Supplemental iron, when you are already iron replete, is toxic and causes oxidative stress throughout your body as well as in your intestinal tract where, according to Thomas E. Levy, MD, JD (Levy), it is the primary cause of leaky gut. You should be limiting your food to fresh meat, fruit, and vegetables as well as gluten and wheat free, organic flour products (but even then read the labels as about 10% are enriched with iron). This applies to all baby formulas, cereal products and infant products. Make your own baby food from fresh vegetables, or at least read labels. There are numerous studies showing how toxic iron is above the levels you need for a normal blood count. What to look for when you go for blood tests 'Ferritin' is the blood test you should ask for when you are looking at iron storage. Serum iron levels and total iron binding capacity are fine but do not tell you anything about whether or not you have a high, normal or low level of iron stored in your body. Some labs in USA list the normal ferritin as 30-400 reference range. Reference ranges are arrived at by calculating the average of the people that attend specific labs. According to Levy, this reference range tells you most people are toxic. He goes as far as stating that every disease in the body is worsened substantially by this chronic ingestion of iron in foods and many supplements. One of the many benefits of an organic diet is that it does not have iron in it. Signs and symptoms of iron deficiency Having discussed the fact that excess iron in the body is toxic, this does not mean you should refrain from ingesting iron. It means it is important to see a healthcare practitioner if you have any of the signs and symptoms of iron deficiency, who will arrange the appropriate blood tests. The main symptom of iron deficiency is anaemia. Anaemia occurs when there are not enough red blood cells, or when there is not enough haemoglobin in the cells. This means that oxygen does not get transported around the body efficiently. Sufferers may experience anaemia through symptoms such as: muscle weakness fatigue pale skin mood swings palpitations If you have these symptoms, please get in touch with your doctor or qualified nutritional therapist. A simple blood test can confirm whether you have iron deficient anaemia. How to meet your iron quota It should be perfectly possible to meet your iron quota through your food, with a little care. Contrary to popular belief, fruits and vegetables can be a good source of iron. In addition, vitamin C helps increase the absorption of iron into the body. Fruits and vegetables high in iron include dried apricots, spinach, podded peas, asparagus, white button mushrooms, acorn squash, leeks, dried coconut and broccoli. Other foods that are good sources of iron include: Spirulina : 1 tbsp = 48% rda Beef steak : 100g = 14% rda Beef liver : 81g = 28% rda Lentils : 1 cup = 31% rda Dark chocolate 112g bar = 39% rda Kale : 100g = 9% rda Supplementing iron Iron-deficient anaemia is not a condition that should be self-diagnosed. If you suspect you are iron-deficient, contact your doctor to arrange appropriate tests and supplements.

Vitamin D is often referred to as 'the sunshine vitamin,' and rightly so. As long as you are getting 10 to 15 minutes of direct sunshine each day, chances are that your body is making enough vitamin D. However, with more people covering up and applying sun block, as well as a lack of daylight during winter months (especially in the northern hemisphere), vitamin D deficiency is becoming a worldwide problem. In fact, today, an estimated 85% of people are vitamin D deficient. What it does and why we are deficient The main role of vitamin D is to regulate the amounts of calcium and phosphate in the body, which maintain our bones, teeth and muscles. Vitamin D also helps to regulate blood pressure, maintain brain health, strengthen the immune system, regulate mood and may help to prevent some cancers. Unlike other vitamins, our bodies can actually make their own vitamin D by converting sunshine into chemicals, which eventually become vitamin D3. Vitamin D3 is the variant that our bodies prefer, as opposed to less efficient D2, which is often found in fortified foods and dietary supplements. One of the main reasons that many of us in the U.K. (and worldwide) are thought to be deficient is that we are under more pressure than ever to cover up and put on sunscreen when outdoors, due to the risks of skin cancer. This fear of the sun has resulted in adults and children covering themselves in toxic, hormone-disrupting chemicals. There is enough scientific evidence proving that what we put on our skin gets absorbed into our bodies as well as proving that sunscreens are full of chemical ingredients we need to be concerned about (oxybenzone, retinyl palmitate, parabens, phthalates). The sun is the source of all life on earth. Humans require sunlight exposure for vitamin D and we are actually built to receive sunlight. There are ways of getting the much needed vitamin D from the sun without harming yourself. Unprotected sun exposure is one of the best ways but should be limited to no more than 20 minutes a day, avoiding those times when the sun is at its strongest. if using sunscreen, make sure you choose natural sunscreens without harmful chemicals. Signs and symptoms of a vitamin D deficiency Vitamin D deficiency in children can cause bones to become thin and cease to develop properly. In extreme cases, this can lead to the condition known as 'rickets', a condition involving a softening of the bones that can lead to fractures and deformity. This softening of the bones in adults is called osteomalacia, and can often cause pain and muscle weakness. Other symptoms of deficiency may include fatigue, depression, anxiety and inflammation. Links with other serious health conditions, including cancer, multiple sclerosis and cardiovascular disease are currently subjects of research but have yet to be conclusively proved. If you are concerned that you may be vitamin D deficient, have your doctor or qualified nutritional therapist perform a blood test, which is the only way to achieve a conclusive picture of your levels. The 25-hydroxyvitamin D test is the most effective gauge, as other tests may give false readings. How to meet your vitamin D quota It is recommended that everybody over the age of 1 should achieve 10 micrograms of vitamin D, daily. Babies up to 1 year old should be consuming 8.5 micrograms. Exposure to direct sunlight is the way that our bodies have naturally evolved to get vitamin D. Therefore, the sun should normally be the first choice for most people. 10 to 20 minutes of direct exposure to sunshine, a few times a week, should be enough for most people. Food-based sources of vitamin D are relatively scarce, compared with other essential nutrients. By far the best food source is from oily fish, such as wild salmon, tuna, mackerel and halibut. Beef liver and eggs are also sources, albeit in much lower amounts. In some countries, milk is fortified with vitamin D, however here in the U.K. this is not the case. Supplementing with vitamin D As stated above, many supplements contain vitamin D2, which is much less easily absorbed and used by our bodies. In addition, vitamin D2 is the type found in most multivitamins, prescriptions, most supplements and vitamin D fortified foods. It is a patented drug that behaves like vitamin D but it is not natural and has been responsible for the vast majority of vitamin D toxicity reports and should be avoided. For this reason, I prefer to recommend opting for natural cod liver oil. This age-old remedy will provide not only all your vitamin D3 in one teaspoon-sized serving, but will also give your daily requirement of vitamin A, as well as plenty of omega-3 fatty acids. Vitamin A is an important antioxidant tied to eye-related disorders. Vitamin A is absolutely essential to vision health. Vitamin D may also play a key role in preventing macular degeneration (on the increase worldwide). In addition, cod liver oil is an excellent source of 0mega-3 anti-inflammatory fatty acids. Vegetarians and vegans should be aware that many vitamin D3 supplements come from animal sources, while many vegetarian supplements are in the form of vitamin D2. However, most health food shops will stock vitamin D3 supplements that are suitable for vegans, often derived from lichen. Conclusion Vitamin D plays a vital role in many areas of the body, most notably, strengthening and supporting bones, teeth and muscles. Those of us lucky enough to live in sunny countries can often achieve the required quantities of vitamin D through exposure to sunlight. However many people may want to consider including more oily fish in their diet and even a cod liver oil supplement to make sure that they are not deficient. Always consult a doctor or qualified nutritional therapist to have your levels checked and to discuss your nutritional options as vitamin D3 can increase calcification in the body, especially in a magnesium deficient body.

We all want to do our best to take care of the skin we're in. Skin care products found on the shelves of pharmacies and supermarkets seem to share this noble purpose at first glance. With their marketing and packaging, these over-the-counter products assure us that they will help with skin issues and make our skin healthier than ever before. But the truth is that many of the skin care products you'll find for sale on retail shelves and online are filled with toxic ingredients that may worsen skin conditions or even cause disease. Even though many of these ingredients have been known for years to cause skin irritation, respiratory issues, or even cancer, manufacturers of skin care products continue to load their formulas with toxic chemicals and preservatives that may be dangerous. It is, therefore, the responsibility of the individual consumer to make sure that the products he or she consumes do not contain any of these harmful ingredients. Familiarise yourself with all the ingredients on this list so you'll be able to recognise them when you're shopping for a new face wash, eyeshadow, or nail polish. While it's incredibly unfortunate that these ingredients are used in skin care products in the first place, by arming yourself with knowledge you can protect yourself and your loved ones from harm. The rise in chronic complex illnesses is, in part, due to the fact that today the increase in chemicals in our food, water, the air we breathe and the products we put on our skin, is causing a build up of toxins our liver is becoming less and less able to deal with. We need to limit this toxic build up as much as we can. Read the labels to check for these ingredients. 1. Sodium Lauryl Sulfate (SLS) Sodium lauryl sulfate is one of the most commonly found toxins in skin care products. The first sign that this ingredient might be toxic is the fact that it was originally designed as an industrial de-greaser and was never meant to be used on human skin. However, once skin care product manufacturers realised that SLS is an excellent foaming agent, this harmful ingredient started appearing everywhere. If a skin care product comes out foamy or becomes foamy during use, chances are that it contains sodium lauryl sulfate. This surfactant has been found in over 90% of personal care products and at the very least leads to skin irritation. While SLS is found in many acne products, this chemical can actually make acne worse and is especially associated with cystic acne, which is the most painful and pernicious form of this skin ailment. Sodium lauryl acetate also disrupts the balance of your natural skin oils and can cause eye damage. Worst of all, SLS can combine with other chemicals to create carcinogens called nitrosamines. Nitrosamines can also cause damage to the kidneys and lungs. SLS is found in: Body wash Acne treatment products Mascara Foundation Hand soap Mouthwash Toothpaste Face wash Most foaming products 2. Ethanolamines The most common types of ethanolamines are DEA, TEA, and MEA. All of these ingredients are used as foaming agents and all of them have been linked to cancer. Ethanolamines are used to reduce the surface tension of substances used in personal care products to allow oil-bases and water-bases to mix. These toxic ingredients are also used to control the pH of skin care products. As a common foaming agent, ethanolamines are found in almost every product that foams upon use. Ethanolamines are known carcinogens and also accumulate over time as deposits in the skin. One type of ethanolamine, DEA, has been shown to accumulate in the liver and kidneys, causing problems with the body's natural process of toxin elimination. It has also been demonstrated that ethanolamines cause neurotoxicity issues and inhibit normal male reproductive function. Worst of all, ethanolamines formulate into nitrosamines when combined with other chemicals. Nitrosamines are notorious carcinogens. Ethanolamines are found in: Bubble baths Body wash Face wash Hand soap Eyeliner Mascara Blush Foundation Shaving cream Sunscreen 3. Butylated hydroxyanisole (BHA) Butylated hydroxyanisole is commonly sold as an exfoliant. Thousands of customers use BHA without knowing that this chemical has been linked to cancer. In animal studies, BHA has been shown to cause stomach cancer and liver damage. This substance also interferes with normal thyroid function and can cause issues with the development of the reproductive system. With many natural exfoliants available that work just as well, there's no reason to use butylated hydroxyanisole as an exfoliant. BHA is found in: Exfoliants 4. Formaldehyde Formaldehyde is banned in the European Union. Before we get into the specifics of why formaldehyde is bad for your health, it's worth pointing out that common sense dictates that a product used to embalm corpses probably isn't safe for use on living tissue. But common sense didn't stop hundreds of personal care product manufacturers from using formaldehyde in nail polish, body wash, shampoo, and other products. Thankfully, use of formaldehyde in skin care products has become much less popular in recent years, but this substance can still be found in some fake eyelash adhesives and eyeshadows. Formaldehyde can cause respiratory issues, cancer, and developmental problems in utero. This substance is most commonly used in nail polish and is a common cause of cancer for nail salon workers. While many skin care companies are discontinuing the use of formaldehyde on their products, always check the label to make sure that the product you're buying is free of this toxic and carcinogenic substance. Formaldehyde is found in: Eyeshadow Fake eyelash adhesive Body wash Nail polish 5. Triclosan and Triclocarban Triclocarban and triclosan are commonly used as anti-bacterial agents in hand soaps and toothpastes. These ingredients are found in most soaps labeled as "anti-bacterial", but studies have shown that the actual antibacterial properties of triclosan and triclocarban are negligible at best and that these ingredients may actually make bacteria more resistant to antibiotics. Both ingredients have been shown to disrupt the healthy endocrine system and cause cancer. Triclosan and triclocarban negatively impact the health of the thyroid, and can upset the natural regulation of reproductive hormones. These ingredients have also been shown to irritate the skin. Furthermore, the FDA has officially found triclocarban and triclosan to be unsafe for human use (1). Triclosan and triclocarban are found in: "Antibacterial" hand soaps Toothpaste Mouthwash Deodorant 6. Coal Tar Coal tar is a by-product of coal production that has been used in personal care products for decades. This toxic substance is usually used to alleviate skin dryness but has been found to cause cancer and other illnesses. Salon workers are the most at risk to coal tar exposure since many hair dyes and anti-lice treatments contain this dangerous chemical. Coal tar is banned in the European Union but is still widely in use in American skin care products, so be sure to check the ingredients list of any personal care product you're considering for purchase from abroad to make sure that coal tar isn't used in that product. Though some sources have listed coal tar as being safe when used in small quantities, as with any substance that has been identified as a carcinogen, it’s probably best to just stay away from coal tar entirely. Topically applied carcinogenic substances like coal tar accumulate in the skin over time, meaning that even if you use coal tar in small amounts you’re still exposing yourself to the risk of developing cancer. Coal tar is found in: Face and hand moisturisers Hair dyes Anti-lice and anti-dandruff treatments Psoriasis treatments 7. Oxybenzone Oxybenzone is one of the worst offenders in a category of toxic personal care ingredients that are especially dangerous to men: estrogen mimickers. Chemicals that mimic the effects of estrogen have become mysteriously prevalent in recent years and can now be found in the lining of aluminum cans, plastic bags, and many personal care products. Estrogen mimickers lower sperm count in men, cause endometriosis in women, and cause hormone imbalance and liver damage in both children and adults of both sexes. Since this toxic chemical accumulates in the body's fatty tissues, use of oxybenzone has a cumulative effect that can lead to cellular damage throughout the body. But not only is this chemical dangerous to people that are already living, oxybenzone is also toxic to unborn children. Women with high concentrations of oxybenzone in their systems were found to bear children with lower birth weights. Why oxybenzone was ever considered safe for human use remains a mystery, but it's clear that anyone who wants to protect their health or the health of their children should stay well away from any product containing oxybenzone. Oxybenzone is found in: Sunscreens 8. Parabens The most insidious class of estrogen mimickers used in personal care products today are parabens. Like all other synthetic chemicals that mimic estrogen, parabens disrupt the endocrine system leading to overall ill-health and a greater risk to most kinds of disease. Specifically, parabens cause liver damage, weaken the immune system, and cause reproductive issues in both sexes. Parabens pose a special danger to women. There have been samples taken of breast cancer tumors that have found the presence of abnormally high levels of parabens. It turns out that parabens aren't naturally flushed out of the body and instead absorb into deep tissue, where they await their chance to start growing cancer tissue. The official purpose of parabens is to act as a preservative for food and personal care products. But it seems that the costs of using parabens far outweigh any purported preservative benefits. Parabens don't only cause breast cancer, they also cause skin cancer and can even lead to birth defects. Learn how to recognise parabens in skin care products and make sure that you and your family stay far away. Parabens are found in: Eyeshadow Eyeliner Foundation Lip Balm Facial moisturisers Face wash Body wash Deodorants Many, many other products 9. Polyethylene glycol (PEG) Most of us have used at least one type of exfoliating product that contains tiny plastic balls mixed in with the other ingredients. These balls are made of a highly toxic compound called polyethylene glycol that is used by personal care product manufacturers because natural exfoliants like walnut shells are more expensive. PEG is used to penetrate the skin, a function which it performs well, but this toxic substance often brings some nasty friends along for the ride. Batches of polyethylene glycol are frequently contaminated with 1,4-dioxane and ethylene oxide. Both of these substances are dreaded carcinogens that have no place in any skin care product. Interestingly, both 1,4-dioxane and ethylene oxide are easily eliminated from batches of PEG, but for some reason, manufacturers choose to leave them in instead. The result is that this effective skin penetrator delivers carcinogens into your body tissues where they build up over time and lead to cancer. To make matters even worse, PEG beads aren't broken up by even the most advanced sewage filtration systems, meaning that this carcinogenic chemical enters the waterways and finds its way into the bodies of fish and other sea life. If these fish happen to end up on the dinner table, then the polyethylene glycol cycle continues on and on. PEG products should be completely boycotted by any health-conscious individual. Polyethylene glycol is found in: Exfoliants 10. Retinol In popular culture and myth, vampires are supernatural creatures that live forever but are cursed with a debilitating weakness: they burst into flame or melt in the light of day. There's one toxic personal care substance that produces an effect that closely mirrors the hallmarks of vampirism. Retinol, which is a type of vitamin A compound, is designed to reduce wrinkles and other signs of aging through nightly application to the face and neck. Whether or not retinol truly does have anti-aging effects, what's known for certain is that retinol and other vitamin A topical compounds break down in sunlight and become free radicals, which don't only speed up the aging process but also drastically increase your chances of developing skin cancer. Free radicals even damage your DNA, so if you're absolutely determined to use retinol products, make sure to only use them at night and wash your face thoroughly before going out into the sunshine. Some sunscreens have even been found to contain retinol-derived substances, so make sure to avoid these products like the plague. As with all the items on this list, it's probably best to avoid retinol altogether and focus on other ways to diminish the visible effects of aging. Retinol is found in: Anti-aging creams 11. Petroleum Distillates Petroleum distillates are commonly found in mascara products and can expose you to a higher risk of many types of disease. The fact that these toxic substances are manufactured in oil refineries should be your first clue that they might not be safe for human consumption. But when you factor in the CDC's warning (2) that petroleum distillates cause dermatitis, breathing problems, and decreased liver and kidney function, it's obvious that these chemicals are a no-go for anyone that wants to maintain perfect health. To top it off, petroleum distillates are often contaminated during the manufacturing process with various carcinogens. With so many natural ways available to make an effective and alluring mascara, there's no reason to use products that contain petroleum distillates. Petroleum distillates are found in: Mascara 12. Fragrance There couldn't be anything harmful about a simple fragrance, right? In reality, the fragrances used in perfumes, body wash, and moisturisers are usually made up of more than a dozen unnamed chemicals. Fragrance mixes have been shown to cause allergies, dermatitis, reproductive issues, endocrine imbalances, and respiratory distress. If you can't pin down all of the ingredients present in a product, it's probably best to simply make a different choice. All products with the word "fragrance" in the ingredients list should be avoided. Fragrance is found in: Perfume Cologne Body wash Deodorant Moisturiser Many other skin care products 13. Phthalates Even though the use of phthalates has been banned in children's toys in the EU and the state of California, many skin care products still contain this toxic substance. These were often used in products that need to be softer and more flexible, primarily in plastic products sold in the stores. You might find them in your lotion or used in your daughter’s hair spray. Check the ingredients list to see if there are phthalates in products you have at home. Phthalates area especially insidious because they are often included in fragrances and therefore don't need to be labeled. Phthalates have been linked to reproductive defects in babies whose mothers used products containing these chemicals; young girls experiencing breast development sooner than what is considered normal; an increased risk of breast cancer; endocrine disruption and liver damage. Phthalates can be found in: Perfumes Deodorants Moisturisers Hair spray 14. Nanoparticles In recent years, growing disillusionment with traditional sunscreen chemicals has led many companies to devise new and improved sunblock formulas that are less toxic. This initiative has led to the rise of so-called "nanoparticles", which are increasingly used in sunscreens around the world. Usually consisting of microscopic flecks of zinc oxide and titanium dioxide and applied with sprays, manufacturers advertise that nanoparticle sunscreens don't absorb into your skin, supposedly solving one of the major issues with older sunscreen technologies. However, if inhaled, these nanoparticles can do serious damage to your respiratory system and it's next to impossible to avoid inhaling something that you're spraying all over your body. Since research into nanoparticles is still in its infancy, manufacturers aren't required to label these toxic ingredients in their products. To add insult to injury, it appears that nanoparticles in sunscreens do in fact penetrate the skin. Metal buildups in the body can lead to endocrine disruption, birth defects, and even cancer. Nanoparticles are found in: Sunscreen Bleaching your skin is never a good idea and substances that contain hydroquinone are certain to do some serious damage 15. Hydroquinone Hydroquinone is an ingredient commonly found in skin-lightening products. While less popular in Western countries, skin-lightening is all the rage in Asia, where generations have coveted skin lightness as a sign of nobility. Those that use these products should be warned, however, that hydroquinone can cause an irreversible skin disease called ochronosis that is typified by disfiguring blue-black lesions on the face. This highly-toxic substance is also linked to reproductive issues and cancer. As a further reason why you should never use chemicals to try to lighten your skin, skin-lighteners often contain mercury, a substance which is especially toxic during pregnancy. Bleaching your skin is never a good idea, and substances that contain hydroquinone are certain to do some serious damage to your body. Hydroquinone is found in: Skin Lighteners 16. Silicone-derived Emollients In order to increase the perceived softness of their products, many manufacturers of skin care products misguidedly include silicone-derived emollients in their moisturisers. These toxic chemicals supposedly add a smoother feel to moisturising gels and creams but actually, keep your skin from breathing. This leads to intense skin irritation and can even cause tumors to grow in your skin. Silicone-derived emollients are another example of industrial chemicals that never should have found their way into skin care products. While these dangerous ingredients are usually clearly labeled, they still have a severely negative impact on your health and any product that contains silicone-derived emollients should never be used on your skin. Silicone-derived emollients also don't biodegrade under any circumstances and therefore pose a serious danger to the environment. Silicone-derived emollients are found in: Moisturisers 17. Talc For years and years, talc was used in baby powders and various makeup products. Researchers first started to have suspicions about the safety of talc as a topical product when data emerged about the toxicity of asbestos. Asbestos and talc are very similar in composition, making it reasonable to wonder whether talc may also be a carcinogen. It turns out that talc does lead to cancer. Studies have demonstrated that use of products that contain talc not only causes respiratory problems but even leads to greater likelihood of developing ovarian cancer. Yet, to this day, dozens if not hundreds of products on the market still use talc as a main ingredient. Conscientious consumers should abstain from using talc products even if they are labeled as asbestos-free since even talc on its own has been confirmed to be a form of magnesium silicate, which is a known carcinogen. Talc is found in: Baby powder Deodorant Eye shadow Blush Final Thoughts It is undeniably best practice to discontinue the use of skin care products which contain any of these ingredients. In every case, natural ingredients provide a safe alternative to all the products on this list that still deliver the level of efficacy you may have come to expect from these toxic substances. As public awareness of the dangers of these ingredients grows, many companies are opting to remove them from their products. However, many other companies are staying the course, full speed ahead. For years, they have gotten away with selling their customers unsafe products and see no reason to stop now. That's why it's so important that you carefully examine the ingredients label for any trace of these toxic ingredients. But remember that ingredients labels aren't perfect and many companies have found ways around public distaste for toxic ingredients by relabeling them with seemingly innocuous names. In general, if the labeling of a product doesn't explicitly state that it is free from toxic ingredients, or if there are any ingredients listed on the label that you don't recognise or can't pronounce, that product might be harmful to your health. It's safest to simply choose not to buy a product that you feel might contain toxic ingredients. Have a look at this website which has a huge array of non-toxic beauty products https://theorganicpharmacy.com

Iodine deficiency has been labelled by the World Health Organisation as “the world’s most prevalent, yet easily preventable, cause of brain damage”. Recent initiatives have done much to eradicate this damaging deficiency from third world countries through iodizing salt. Here in the U.K, as many as 70% of us are thought to be iodine deficient. This may be due to that fact that the U.K. does not make it compulsory for its salt manufacturers to subscribe to the ionizing programme that has been so effective in other parts of the world. Despite this, there is no good reason why we cannot easily meet our iodine quota with a healthy, balanced diet. What it does and why we are deficient Iodine's main function is to enable the thyroid to produce hormones that control numerous essential functions within the body, including the synthesis of amino acids, regulation of digestive enzymes, and proper skeletal and central nervous system development. Iodine also plays a critical role in brain development and even a small deficiency in pregnant women can have serious consequences for the unborn child. It is thought likely that one of the main reasons we are becoming more iodine deficient is the decline in consumption of milk. There are many good health reasons for people to turn away from drinking milk, but as with any major dietary change, there is a certain amount of ‘swings and roundabouts’ going on here. If you decide to cut milk from your diet, it is important to be aware of any nutritional shortfalls that will have to be made up elsewhere in your diet. The foremost of these shortfalls is probably iodine, 50% of which can be found in a glass of milk. In her book The Iodine Crisis, Lynne Farrow argues that iodine deficiency is contributing to the increase in complex, chronic illnesses that we are seeing today: “Over the last 40 years, iodine levels have declined over 50 percent. The consequences of this decline are severe - including epidemic increases in illnesses of the breast, thyroid, ovaries, uterus and prostate.....Breast cancer rates have risen since the 1970's as iodine consumption decreased and anti-iodine bromine exposure increased...As far back as 1899, the world's best-selling medical textbook, the Merck Manual, cited iodine as the most used substance for tumours...”. Lynne Farrow goes on to explain that “you can't get enough iodine from iodized salt because you can't be sure if you're actually getting iodine - how much or what kind ...When ingested, only 10% of the iodine in salt is absorbable.” Our bodies require 0.14mg of iodine per day to keep working properly. Signs and Symptoms of an Iodine Deficiency Here are some common symptoms of an iodine deficiency. If you think that you may be affected, you should consult your doctor or registered nutritional therapist to have your levels thoroughly and reliably tested. You should also consider including some of the foods listed below in your diet in order to take control of your own nutritional well-being. Dry mouth Dry, cracked or flaky skin Trouble concentrating Muscle pain Digestive issues A swelling at the front of the neck Sudden weight gain Unexplained fatigue Heavy periods Hypothyroidism How to meet your iodine quota Our bodies require 0.14mg of iodine per day to keep working properly. The best natural sources of iodine are sea vegetables and oily fish. Unpasteurized dairy products also contain good levels of iodine. Some of the top-rated foods are: Dried Kelp - 1 sheet can contain anywhere between 10% and 2000% of your rda (recommended daily allowance). Please check the packaging before buying and remember that excessive iodine consumption can have its own health complications. Cod - 120g = 100% rda Natural Yoghurt - 1 cup = 50% rda Eggs - 1 large egg = 24% rda Corn - 1 cup = 18% rda Tuna - 85g can = 11% rda Lima beans - 1 cup = 10% rda Should you supplement? If you are chronically ill and not getting better, it is certainly worth being tested for iodine deficiency. Numerous conditions have been reversed by supplementing with iodine, including thyroid issues, ovarian cysts, fibrocystic breast conditions, breast lumps, allergies, fatigue, high blood pressure, high cholesterol, heart palpitations, depression, Type 2 diabetes and more. However it is important to seek the advice of an iodine-literate practitioner who is fully versed in iodine testing and supplementing. In The iodine Crisis, Lynne recommends going to the website www.BreastCancerChoices.org/IPractitioners, which is updated regularly, to find an appropriate practitioner. Conclusion It is all well and good obtaining our daily quota of iodine from food, and perhaps even iodised salt. However, iodine-literate practitioners believe it is important to supplement in the case of iodine deficiency. The increase, since the late 1970's, of bromine-related chemicals in products has resulted in exposure to a man-made additive that is causing iodine depletion in human populations. The good news - if iodine deficiency is at the root cause of your health problems, addressing this deficiency may well go a long way to restoring health and vitality back into your life.

Copper is another micronutrient that plays a vital role in many areas of your body. As with all minerals, our bodies cannot produce copper, so we have to source it form the earth. What it does and why we are deficient Copper has many important functions, but the most essential is that it triggers the release of iron, which is converted into haemoglobin. This is the substance that carries oxygen around the body. Without sufficient levels of bioavailable copper, iron can remain in its stored form, causing many health conditions, including anaemia. It is often thought that anaemia is the consequence of an iron deficiency. However, it can be due to a copper / iron dysregulation. For iron to be bioavailable, it needs copper, it needs a protein called ceruloplasmin and it needs an enzyme called ferroxidase that oxidizes toxic ferrous iron to its non toxic ferric form. In this case, taking an iron supplement could lead to iron toxicity and actually cause more damage to the body. It is therefore very important that you have your doctor check your copper levels before accepting a prescription for an iron supplement. Another important function of copper is in the production of collagen and elastin. Collagen and elastin are essential for healthy skin, bones, joints and connective tissues. Copper has a role in over 50 enzymatic processes in our body that help to keep our immune systems ticking over. You can also find it working away in your nervous system, cardiovascular system, digestive system, and just about every other part of the body. If that isn't enough, copper facilitates the production of ATP, which is the body's main fuel source. It also aids brain function, balances the thyroid, helps growth in children, reduces arthritic symptoms and prevents various neurodegenerative diseases. Signs and symptoms of a copper deficiency There are many symptoms that could point towards a copper deficiency and for this reason, it is always best to speak to your GP if you think that you may be one of the many who fall into this group. A blood test will let you know for sure but here are some symptoms that can be a warning sign: Anaemia Fatigue Joint pain Hair loss Stunted growth in children Sore muscles Brittle bones Sudden weight loss Inflammation Unexplained bruises Despite all its essential functions, the amount of copper that we actually need is tiny: only 1.2mg per day. How to meet your copper quota Despite all its essential functions, the amount of copper that we actually need is tiny: only 1.2mg per day. Too much can be toxic and so it is not a good idea to automatically reach for copper supplements without consulting a healthcare practitioner. Even if you find that you are falling short, it should be perfectly possible to meet your copper needs by including a few more of the right foods in your diet. Here are some of the best food-based sources of copper*: Beef liver - 14g (about half a slice) = 100% of rda (recommended daily allowance) Dark chocolate - 1 bar (112g) = 70% of rda Shitake mushrooms - 5 mushrooms = 45% of rda Sesame seeds - 28g = 35% of rda Cashew nuts - 1 cup (28g) = 30% of rda Chickpeas - 1 cup (240g) = 21% of rda Lentils - 1 cup (198g) = 25% of rda Avocado - 1 230g fruit = 20% of rda *Source: http://nutritiondata.self.com Copper Supplements Copper is abundant in many food sources and I always advise clients to start there when seeking to remedy a deficiency. Other ways of increasing copper levels include: Maca Root (Peru sourced) - Rich in copper, containing 85% of your RDI. It is also rich in iron, manganese and calcium. Ground into a powder, 1 to 3 tablespoons of maca can be sprinkled into smoothies or trail mix. Food sourced vitamin C - (Believed to increase the protein molecule ceruloplasmin - necessary for the transport of copper around the body. Free, unbound copper in its metallic form (as opposed to dietary copper which is bound to ceruloplasmin) causes free radical damage to cells, DNA, proteins and lipids in the blood. Conclusion In terms of diet and health, copper has been either ignored or targeted as dangerous by mainstream doctors and many health care practitioners. Conversely, iron consumption and supplementation continue to be pushed despite excess iron in the body known to weaken the body, speed aging, aid the spread of viruses and cause cancer. Foods are fortified with iron, many multi-vitamins and minerals contain iron, GMOs are designed to provide iron and increase iron levels, iron in excess is toxic and yet greater daily dietary iron intake is encouraged. Copper has important metabolic and antioxidant effects and helps neutralize the damaging effects of iron. With many known healing properties, copper may be the very mineral your body needs in its endeavours to achieve better health. Please consult your healthcare provider before undertaking any course of supplements.

For the first article in my series on vitamins and minerals, it seems appropriate that I begin with one of the most essential, yet one of the most overlooked, of all our nutrients: magnesium. This micronutrient plays a vital role in the proper functioning of every organ in the body and is involved in over 300 chemical processes. Magnesium is readily found in many common foods yet, despite its ease of access, around 70% of us in the U.K. are thought to be magnesium deficient. That means that over two thirds of us are not eating enough magnesium-rich foods to support our bodies' essential functions. What it does and why we are deficient As stated above, magnesium plays an important role in over 300 chemical processes, including regulating the heartbeat, helping brain cells to communicate with each other, strengthening bones, regulating blood glucose, regulating the nervous system and muscle function. So it really is a wonder-mineral, however more and more of us are becoming deficient and the reasons are becoming apparent. As with any mineral, magnesium is found within the earth and so has to be taken in through the food we eat. Modern agriculture methods are causing soil depletion, which means that there are less minerals for crops to absorb as they grow. Additionally, rising digestive disorders and drugs such antibiotics can damage our ability to absorb the magnesium that we do ingest, meaning that we need more than even, just at the time when our natural sources are giving us less. It has also recently been discovered that magnesium is critical in the activation of nerve channels that are involved in synaptic plasticity. This basically means that magnesium is essential for learning and memory Symptoms and Effects of Magnesium Deficiency: How can you tell if you are magnesium deficient? Because of the wide variety of jobs that magnesium is responsible for, a correspondingly wide array of symptoms can accompany a deficiency. These include: Insomnia Migraines Twitching and spasms Mood Swings Increased PMS Muscle cramps Erectile dysfunction Restless leg syndrome Anxiety These symptoms, while already distressing enough, can actually be a warning of a more serious underlying condition, brought on or contributed to by the magnesium deficiency, including: Kidney and liver damage Multiple sclerosis (M.S.) Glaucoma Alzheimer's disease High blood pressure Stroke Coronary heart disease Osteoporosis Asthma Metabolic syndrome The best way to test for a magnesium deficiency is to ask your doctor to perform a blood test. This will give you a pretty reliable result. Be sure to let them know of any symptoms you may be experiencing when at your appointment. How to meet your magnesium quota The NHS in the U.K. recommends that men take 300mg of magnesium daily, while for women the level is 270mg. A good starting point for achieving this is with your food. Despite the issue of soil depletion, there are still plenty of delicious foods that provide a good source of magnesium. Here is a selection of ingredients to include in your diet: Spinach: 1 cup = 157mg Swiss Chard: 1 cup = 150mg Black Beans: 1 cup: 120mg Almonds: 1/4 cup: 96mg Cashews: 1/4 cup: 91mg Dark chocolate: 28g: 64mg 1 Avocado: 39mg 1 Banana: 37mg Broccoli: 1 cup: 32mg Brussels sprouts: 1 cup: 32mg Supplementing magnesium As you can see from the sample sources above, it shouldn't be too difficult to achieve your quota of magnesium from food sources. However, there may be times when this is not feasible and supplements may be your next choice. Similar to vitamin C, excess magnesium is easily flushed out of the body in urine and toxicity is usually not an issue. Mild side effects, such as nausea, cramping or diarrhoea may occur in the case of over ingestion so you should always stick to the recommended dosage where possible. Some of the most effective forms of magnesium supplements are: Magnesium Citrate - easily absorbed and good for constipation as it has a slight laxative effect. Magnesium Taurate - good for people with cardiovascular issues, easily absorbed and has no laxative properties. Magnesium Glycinate - one of the most bio-available and absorbable forms of magnesium. This is also one of the safest options available. Magnesium Chloride - is best for detoxing cells and tissues. Chloride (not chorine) aids kidney function and can boost sluggish metabolism. Magnesium Carbonate - this is a good choice for people suffering from indigestion and acid reflux as it contains antacid properties. Magnesium L-threonate - this is a form of magnesium that can boost cognitive abilities. It provides a form of magnesium that effectively crosses the blood-brain barrier and positively affects synapses. Some of the worst forms of magnesium are: Magnesium Oxide - poor absorption. Magnesium Sulphate - good for constipation but easy to overdose. Magnesium Glutamate and Magnesium Aspartate - can be neurotoxic. Please check back next week, when I will be taking a look at another vital micronutrient: copper.

In recent years, nutritional deficiencies have become endemic in our society. Changes in the quality of our food and food production methods have meant that our food does not provide the same nutritional benefits that it did generations ago. As a result, many people are turning to pills and capsules to make up the deficit. But are these, often synthetic forms, as good as the original sources they mimic. Over the next few weeks, I am going to be explaining the roles of individual vitamins and minerals in our bodies and discussing how effective the various supplement forms are. Today however, I'm going to start with a general overview of why vitamins and minerals (micronutrients) are so important. The function of vitamins and minerals Vitamins and minerals play an essential role in the body's ability to function properly. Some of these (vitamins D, K and B3) are made within the body, but others have to be sourced in our food (for example Vitamin C). Vitamins are easily broken down by processes such as heat or acid, meaning that they can often be lost when foods are cooked, or processed. Minerals play an equally important role in numerous processes within the body, but are more robust and will not break down when cooked, making them easier to find in the correct sources. Our bodies do not produce any minerals and so they all need to be obtained in food. Minerals fall into two categories: macrominerals, such as calcium and magnesium, that the body requires more than 100mg of per day, and trace minerals, such as copper and iron, that the body requires tiny amounts of. Despite their minimal quantities, trace minerals play numerous vital roles within the body and a long-term deficiency can have devastating consequences on health. Vitamins and minerals exist in an intricate balance within the body and having too much of one can be as problematic as having a deficiency. It is important to know that every vitamin and mineral has an effect on other vitamins and minerals. For example, too much zinc depletes copper, too much vitamin D drives down potassium and excess iron depletes vitamin C and zinc. The best way to maintain your levels of essential vitamins and minerals is to eat a healthy and varied diet. Identifying and treating a vitamin or mineral deficiency There are so many vitamins and minerals, each with their own role to play within the body, that there is also a huge variety of symptoms resulting from a deficiency, many of which overlap with each other. This can make it difficult to identify exactly which vitamin and mineral deficiency is responsible for the often debilitating symptoms. The most reliable way to ascertain a deficiency is to identify some general symptoms and then perform a test, either with your GP, or with a qualified nutritional therapist. Over the next few articles, we will look at warning signs and symptoms of some of the most common deficiencies, such as magnesium, vitamin D and iodine. If you do find that you have a deficiency, just about every nutrient you can think of is available in a pill or capsule form from your local supermarket or health food shop. The problem is that these often synthetic forms are not always ideal for the body. Vitamin C in the form of Ascorbic acid, for example, disrupts copper absorption in the gut Additionally, many synthetic vitamins go through a chemical manufacturing process using harsh chemicals. The best way to maintain optimal levels of essential vitamins and minerals is to eat a healthy and varied diet. However, with the increase in chemically sprayed and processed foods, supplementing is becoming more necessary and there will always be times and situations when deficiencies will arise, even for the conscientious eater. The good news is that many of the nutrients we are lacking can be supplemented in whole food form. For example, one of the best sources of vitamins A and D is good old cod-liver oil, while bee pollen (pictured here) is a wonderful natural source of B vitamins (no pun intended). Please check back next week, when I will start to look at the roles of individual vitamins and minerals, starting with one of the most important, yet most overlooked nutrients: magnesium.

As you may already know, sugar is one of the most destructive ingredients in our diet today, despite having no nutritional value and contributing to numerous chronic illnesses, including obesity, heart-disease and diabetes. When you crave sugar, it is a sign that your body is out of balance. You may be suffering from nutritional deficiencies and these deficiencies cannot be remedied with junk. Sweets and chocolate may provide a very short-term relief from the symptoms, but this is only temporary and is not getting at the root of the problem. If you are thinking about cutting out sugar, one of your first questions may be 'what will I replace it with?' Here is a list of 9 foods that will help get you started. 1. Avocado The healthy fats in avocado help to keep you feeling full and and support energy levels, so avoiding the crashes that send you reaching for the chocolate. This versatile food can be eaten alone as a snack, or used to dress up a salad, burger, or basically anything else. 2. Flax Seeds Flax is a wonderful source of natural fibre, which helps to detoxify the body and prevent hunger. Add ground flax seeds to smoothies, sprinkle over oatmeal, or add to your favourite homemade energy ball 3. Coconut Oil Coconut oil is a special kind of fat that contains what’s called medium-chain fatty acids. These fatty acids are an easy source of energy for the body and can help curb your cravings when eaten regularly. Try using it as your cooking oil, or adding some to tea or coffee. 4. Cinnamon This versatile spice is a wonderful way to fight your sugar cravings. It helps to regulate blood sugar levels, preventing energy spikes and crashes, and it also fights bacteria in the gut that can lead to imbalances and sugar cravings. Try it in porridge or in your favorite savory dishes. 5. Grapefruit The phytochemicals in this citrus fruit help to regulate blood sugar levels in the body naturally and has been shown to aid in weight loss. Try adding wedges of grapefruit to your salads or eating half on it’s own as a snack. Consult your GP if you are taking any prescription drugs as grapefruit can have a negative effect on these in certain cases. 6. Wild Salmon Wild salmon is one of the best sources of Omega-3 fatty acid, which helps to reduce sugar cravings. Try roasting salmon with fresh lemon and dill for a simple, classic dinner. 7. Whole Grains The complex carbohydrates in whole grains are digested slowly by the body, reducing the impact on blood sugar levels. They’re also high in fibre, B-vitamins, and chromium - all important for eliminating sugar cravings. Try eating a bowl of oatmeal for breakfast, adding cooked quinoa to soups or salads, or including some brown rice as a side dish. 8. Broccoli Broccoli is one of the most chromium-rich foods, meaning that it naturally balances blood sugar levels and prevents sugar spikes and crashes that cause most of our cravings. Broccoli tastes best lightly steamed but is also a wonderfully filling ingredient in a curry or stew. 9. Nutritional Yeast Nutritional yeast is an excellent source of B-vitamins and chromium that, as we’ve already seen, aids in blood sugar regulation and reduced sugar cravings. You can pick up some at any health food shop and it can be sprinkled on just about any savoury dish to add a nutty, slightly cheesy flavour. Are you serious about cutting the sugar? My new 6-week programme will help you build a new, healthier lifestyle that will have you looking and feeling your very best. You can find out more on my programmes page.

As a nutritional therapist, I often get asked about sugar substitutes. So, in response to this common query, here is a list of some of the most common forms of sweeteners and their potential impacts on your health. Honey Honey has a lot of health benefits in many respects. It contains amino acids, electrolytes, antioxidants, and antimicrobial compounds that can support your health. If you want to reap these benefits, it is important to opt for raw honey, rather than a processed variety. Honey can help with symptoms of allergies, through building up your natural immunity over time. On the other hand, whichever way you cut it, honey is sugar. It's naturally occurring sugar, but it still affects your body in the same way in terms of blood sugar spikes and crashes. Dates Dates are a popular feature of many paleo or natural sugar-free bars and protein balls, because they are naturally very sweet. They are the most nutritionally beneficial, containing minerals like selenium, copper, potassium and magnesium, as well as providing fibre, which slows down potential sugar spikes in your bloodstream. Medjool dates are a fixture in many trendy recipe books. However dates, too, raise blood sugar levels and can trigger insulin releases. Maple syrup Maple syrup is one of the best sugar substitutes, in terms of nutrition benefits (if indeed you need to use any), because it contains 24 different antioxidants, which help to fight against cell-damaging free radicals. While studies show maple syrup does not spike your blood sugar levels as much, it is still wise to use sparingly. You’ll want grade A (lighter in flavour) or B (nutritionally better and with a more intense flavour). Look for genuine maple syrups as maple 'flavoured' syrups are not the same thing. Coconut sugar Coconut sugar has become very popular lately and lends a lovely caramel flavour to your food. It is ideal for baking with and causes less of a spike than regular sugar, but it is still sugar, so use sparingly. Palmyra Jaggery It is fairly likely that you have never come across this sugar substitute, but it is the crystalised nectar collected from the flower of the Palmyra palm. You use it exactly as you would sugar, and often you can reduce the amount needed by up to a half. It’s packed with B vitamins and has a much lower GL than table sugar. Brown rice syrup This has found its way into ‘healthy’ recipes and is made from fermented, cooked rice. Despite its apparent healthy credentials, brown rice syrup causes an almost identical sugar spike to regular sugar and is highly processed during the manufacturing process, and so is not at all suitable as a healthy option. Agave syrup Agave syrup derives from cactus, in fact the syrup actually comes from the pulp of the leaf. Agave syrup is very highly processed and is mostly fructose, which needs to be processed by the liver, causing more stress for an already over-worked organ. Fructose is more harmful for you than glucose. Agave syrup, also known as nectar, is very similar to the (deservedly) demonised high fructose corn syrup, that is a major contributor to the obesity epidemic in the U.K. I do not advise that you use this sweetener as part of a healthy diet. Stevia Stevia is another natural sweetener, derived from the leaves of the Stevia rebaudiana plant. There are a number of different types of stevia, and ideally you want full, green leaf stevia that has not been cut with other sweeteners. Pure stevia does not cause spikes and crashes in blood sugar levels, thus avoiding an energy roller coaster. Xylitol Xylitol is a common sweetener in the U.K, often under brand names such as Total Sweet, or Xyla. Xylitol is a sugar alcohol. It’s slightly sweeter than sugar, meaning you can use less of it, has fewer calories and (the important part) 75% less carbohydrate, so the spikes and crashes in blood sugar levels are lower than you would expect to see, compared to a comparable amount of standard table sugar. Xylitol is the same stuff that is used in sugar free chewing gum, thanks to its antibacterial properties. The downside is that it is very highly processed, and some people can be sensitive to large amounts and may find their stools a little loose, or else can suffer from bloating, if they eat too much. Note as well that it is highly toxic for dogs. Artificial sweeteners (like aspartame and saccharin) People often turn to artificial sweeteners in a bid to cut calories. I strongly advise against this for a number of reasons, but I’ll mention two of the main ones here: Research into some artificial sweeteners has shown a correlation with cancer (weak, perhaps, and refuted by the food industry, but personally I’m not taking any chances). Secondly, multiple nutritional studies have strongly shown that weight gain/ loss has little to do with calories in and out but what happens hormonally inside the body – how much insulin your body makes (insulin being the fat storage hormone that also sabotages fat burning). Recent research suggests that these artificial sweeteners may actually increase blood sugar (and therefore insulin) levels more than normal sugar. So really, where is the upside? My advice is to avoid these sweeteners and go for one of the other options given here. However… The very best scenario of all is that you try to wean yourself off sweeteners of any kind as most food contains natural sweetness that you become more attuned to when you cut out artificial sugar. If you continue to eat sweet things, your taste buds will always want sweet things. It’s as simple as that. If you need a sugar fix, find it in real, natural foods. It’s also worth considering not only phasing out sugar, but also checking the labels on convenience foods to see where sugar has been added. If your diet has traditionally been quite high in sugar, the first few weeks can be a little tricky as your body (and brain and taste buds) starts to adjust – but bear with it. If you would really like to start cutting sugar from you diet, why not try this free 48-hour sugar detox?

Continuing on the theme of the thyroid, this blog discusses the link between your gut and two of the most common autoimmune thyroid dysfunctions: Hashimoto's and Graves disease. Autoimmunity involves your body confusing your own tissue with pathogens and other outside invaders, causing it to attack itself. What causes autoimmune disease of the thyroid? According to doctor Alessio Fasano (world renowned medical doctor, gastroenterologist and researcher), we now understand the mechanics in the body that lead to a 'leaky gut', considered to be one of the primary triggers for all autoimmune disease. Leaky gut occurs when the tight junctions in the lining of your gastrointestinal tract (specifically your small intestine) become bigger, allowing particles not intended to be outside the GI tract to escape into your bloodstream. Toxins, microbes and partially digested food particles travelling around the body cause the immune system to go on high alert, in order to neutralise these 'threats'. Unfortunately, when your gut is leaky, these threats keep coming, putting your body in a state of chronic ongoing inflammation. As the immune system becomes more and more stressed, it begins to attack your own tissue by mistake, putting you on the path to one or more autoimmune diseases. Mistaken Identity: Gluten and the Thyroid According to Tom O'Bryon (internationally renowned speaker and educator on gluten-associated disorders), gluten sensitivity is becoming more and more common. In fact, he goes as far as stating that it is the most common trigger responsible for opening up the gateway in the development of autoimmune disease. If you believe that you may be suffering from an autoimmune issue or thyroid problems, you may benefit from my Restore Your Gut Health programme. Visit the programme page to learn what a healthy gut can do for you. Gluten is one of the main causes of leaky gut in people with a thyroid issue and autoimmune disease. This is not limited to those with Celiac disease, but includes anyone with gluten sensitivity. Gluten proteins, once in the small intestine, activate zonulin production. Zonulin is a chemical that signals the tight junctions of the gut wall to open. The more zonulin the body produces, the more permeable (leaky) the gut becomes. Unfortunately the gluten that causes your gut to become leaky is more likely to lead to the development of autoimmune thyroid disease, due to its structural similarity to thyroid tissue. Every time your body is exposed to a (perceived) threat, your immune system memorises the molecular structure and protein sequence of the threat (toxin, pathogen and/or undigested food particle) in order to recognise it in the future. However, when there are very similar look alike molecules, the immune system can be fooled into attacking that, even when the lookalike molecules are actually your body's own tissue, causing autoimmune disease. In the case of the thyroid, both casein (dairy) and gluten proteins (likely to be rampant in your bloodstream, thanks to your leaky gut) put the thyroid at risk of rogue autoimmune attacks. These attacks can lead to either autoimmune hypothyroidism (Hashimoto's) causing your metabolic processes to slow down, or autoimmune hyperthyroidism (Grave's disease), causing your thyroid to overproduce its hormones and sending your metabolism into overdrive. This molecular mimicry phenomenon also impacts thyroid function in people who have non-autoimmune thyroid disease. Understanding the possible root causes of a problem is the first step to resolving it. If leaky gut is indeed the cause of your thyroid disease, closing the tight junctions, reducing inflammation, strengthening the immune system in your gut and replenishing your good bacteria will go a long way to restoring your overall health.