Elizabeth Pattalis Nutritionist

Personal Trainer - Pilates Mat & Reformer - Whole Life

Basic Nutrition – Protein 101

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Protein’s primary function is building, maintaining and repairing muscle. It is however involved in other processes such as immunity, hormone production and it’s needed to make brain neurotransmitters such as serotonin. We often forget, but protein is at the start of the chain when it comes to making brain neurotransmitters, so with mental illness on the rise, don’t forget it starts with the protein you eat.

Protein is one of the three macronutrients (carbs, fat, protein). It’s made up of 20 types of amino acids that bind together in various ways to create different kinds of protein.

The body can make 11 of the 20 amino acids. But for you to function optimally, you need to get the other nine amino acids from food (each amino acid has different functions).

Depending on what amino acids are in each protein, they can be considered complete or incomplete. Complete proteins contain all of the essential amino acids. In contrast, incomplete proteins do not.

As a general rule – complete proteins come from an animal source with the exceptions of a few plant-based sources such as quinoa, buckwheat, soy, hemp and chia seeds.

Types of Protein:

Complete Proteins:

•   Animal protein: meat, fish, poultry, eggs, dairy.

•   Plant proteins: tofu, tempeh, soy milk, edamame, quinoa, buckwheat, hemp seeds, chia seeds.

Incomplete Proteins:

•   Plant proteins: beans, legumes, nuts, seeds, grains (oats, rice, wheat, bulgur.)

Knowing some foods are complete or incomplete proteins is important as it helps understand why variety in the diet is important. Otherwise, you can end up in a deficiency in amino acids if you were to keep eating the same incomplete ones on repeat.

When planning a meal,  aim for about ¼ of your plate to be a protein source. 

If you were following a recipe on a meal plan that I have designed and it said use tuna, you could substitute with another protein from the above list such as eggs. 

Protein tends to help you feel fuller for longer as it takes more energy to digest in comparison to carbs. For this reason, it is useful if you are trying to lose weight to make it a priority to include protein at each meal.

How Much Protein Do You Need?

Guidelines suggest between 0.8 grams to 1.2 grams per kilo of body weight (1).

To calculate quickly, if you weighed 50 kg, then you need about 50 grams of protein.

Generally, people don’t have a problem ensuring they are eating enough protein unless they are on a muscle-building program. In this case, you are ramping up the protein to about 1.8 grams to 2 grams per kilo of body weight.

Example, if you weighed 100kg, and you wanted to put on muscle, you are then aiming at 200 grams of protein. An egg has 6 grams of protein in it. Therefore you can see the challenge. Now, imagine you are vegan, ½ a cup of beans if about 6 grams of protein and your choices are going to be limited when consuming protein. I encourage eating real foods first, but protein powders do have their places, in particular, where you have a goal to meet with muscle building.

Protein Content Of Common Foods:

Content of protein, in grams (2):

  • ½ cup edamame beans: 8
  • 1 egg: 6
  • ½ cup lentils: 9
  • ½ cup cannellini beans: 8
  • 2 tbsp peanut butter: 7
  • ¼ cup nuts: 4 to 6
  • ½ cup bran: 6
  • 100g cod: 21
  • 100g can salmon: 20
  • 120g sirlon cooked: 24
  • 100g chicken cooked: 28
  • 100g tempeh: 19
  • 200g natural low fat yogurt: 5
  • 1 cup milk: 10

For most of us who just want to be healthy, you don’t need to count your protein each day. Keep it simple: ¼ of your plate protein and rotate the type of proteins you are using.

For more information on the amino acid Lysine, read the post here. Lysine is typically one of the amino acids often deficient in vegan and vegetarian diets.

If you would like a personalised meal plan to ensure it meets your nutritional requirements, orders can be made here.

On A Vegan Diet? Eat These Lysine Rich Foods

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Lysine Rich Foods

 

On a vegan diet (or any diet), it isn’t just enough to reach your protein requirements, but it is also essential you are eating enough of each of the different amino acids.

Amino acids are the building blocks of protein. There are 20 amino acids, 11 of which the body can make through the food eaten. The remainder 9 amino acids must consumed via the diet. These 9 amino acids are called Essential Amino Acids.

Lysine is one of those essential amino acids and it is one that is hardest to get through a plant based diet. It is important to ensure you are eating enough, a deficiency may not be notable right away, but in time it can lead to health problems.

Remember a person can meet their protein requirements, but not meet their amino acid requirements. Eg, a person could meet their protein requirements eating ten cups of brown rice. However, they would not reach their lysine amino acid requirements. Brown rice is not high in lysine.

Why Is Lysine Important?

  • Plays a role in the formation of collagen, a substance important for bones and connective tissues including skin, tendons, and cartilage.
  • It helps the body produce carnitine, which is important for using fat for energy.
  • It helps your body to absorb calcium, zinc and iron.

Deficiences can include fatigue, dizziness, muscle depletion, agitation, lack of concentration, red eyes and osteoporosis.

How much Lysine Do We Need?

An adult needs approximately 38 mg of lysine per 1 kg of body weight. 

Below are some lysine rich foods:

Tempeh:

  • Tempeh is a fermented soy product made from soybeans. It is good for your digestive tract due to the fermentation. It has a nutty taste and can be used in stir fries and salads.
  • 100 grams of tempeh provides about 18.2 grams of protein and 800 mg of lysine (1).

Lentils:

  • Lentils are the quickest legume to cook from dry making them convenient. Add them to curries, soups and stews.
  • 100 grams or 1/2 cup of cooked lentils provides about 7.3 grams protein and 530 mg lysine (2).

Chickpeas:

  • Chickpeas are another versatile legume. They can be used in curries, soups, stews, dips and for snacks. 
  • 136 grams of 1/2 cup cooked chickpeas provides about 6 grams of protein and 400 mg lysine (3).

Quinoa:

  • Quinoa contains all essential amino acids. It is the only grain (but technically a seed) that does, making it a complete protein. It can be used in a variety of ways including for breakfast, in stir fries and in salads.
  • 185 grams or 1 cup of cooked quinoa contains about 8.1 grams of protein and 442 grams of lysine (4).

Rolled Oats:

  • Oats are cheap and easy making them a vegan food staple.
  • 45 grams or 1/2 cup uncooked oats contains about 5.6 grams of protein and 242 mg of lysine (5).

Pumpkin Seeds:

  • Pumpkin seeds are another vegan must. Whilst being a fantastic protein source they are also high in zinc and iron. Pumpkin seeds can be added to smoothies, salads and porridge.
  • 1/4 cup of pumpkin seeds contains about 8 grams of protein and 360 mg of lysine (6).

Soy Milk:

  • Soy milk has slighty nutty taste, it works well with coffee, smoothies and baked goods. It’s often fortified as well with calcium.
  • 1 cup of soy milk is about 7.9 grams of protein and 320 mg of lysine (7).

Pea Protein Powder:

  • Real foods are always better than powders. However, sometimes convenience trumps. Pea protein can be added to smoothies, oats and baked goods.
  • 1 serve is approximately 20 grams of protein and 1600 mg of lysine.

In Summary

It is easy enough to meet your lysine requirements once you understand what foods are better.  Understanding the basics and learning a few easy tips will make putting meals together much easier. 

  • Eat enough calories each day. If you are not eating enough over a day, you’re not going to meet your nutrient targets whether that is protein, or anything else.
  • Consume a variety of foods and include two serves of legumes each day.

Elizabeth is a vegan herself, since 2013. Therefore she lives and breathes plant food. For a consultation to ensure you are doing the right thing for your health, you can book directly online, alternatively contact Elizabeth directly.

The Body’s Natural Cycle – The Moon & Menstrual Cycle

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menstrual cycle lunar phases
 
A women’s menstrual cycle is about the same length as a lunar cycle, around 28 – 29 days. In being in sync with the moon, the light of the full moon triggers ovulation and women would bleed at a new moon.
 
However in the western world today, we have somewhat lost our connection as women to both nature and the moon. We live in a man’s world.
 
Traditionally in many cultures, the moon holds sacred significance to the goddess and the female. Going back into time people lived in the open, amongst the trees, the stars, and the ocean. Today’s culture has become detached from this natural way of living, it has become very much artificial and at a cost to our health.

 

Menstrual Cycle

A woman’s cycle can be thoughts of as two phases:
  • The follicular phase – day 1 (first day of bleeding) to day 14 (ovulation).
  • The luteal phase – day 15 to day 28 (until next bleed).
If we track a woman’s mood, it can be further broken down, into four phases. If we work with these four phases, we can move with the cycles of the moon.
 

Moving With The Moon Phases

  • Phase 1 – dark moon or no moon – menstrual phase:
    • With no moon and the shedding of the uterus, ie, the bleeding, energy is low. It is natural to want to retreat and stay indoors. It represents winter. The body wants more sleep at this time.
    • This is the time to reflect, to go within. Reflect on the last month and let go of what isn’t serving you.
    • It is about physically cleansing, bleeding, and purging emotionally.
    • To honor this time, spend time alone, don’t plan any events to fall at this time, rest. You may ask your partner to take care of some of the chores, and de-load your workload at this time.
  • Phase 2 – waxing moon – pre-ovulation phase:
    • This is after menstruation has finished and is the lead up to ovulation, spring.  Energy is building up as hormones are rising.
    • The focus now is outward, you are driven, productive and focused.
    • This time is a good period to get onto any challenging work, the ‘big tasks’.
    • With exercise, you may want to go a bit harder, aim for the personal bests at this time.
  • Phase 3 – full moon – ovulation:
    • This is when a woman is fertile. With the full moon, it is summer, energy is high, and it is bright.
    • Energy is still outward but there are more nurturing elements. The time to do any big cleans may be now.
    • This time is about connecting to others, developing relationships and nurturing current relationships. It’s a great time to make a date, or treat yourself to something indulgent like a massage.
  • Phase 4 – waning moon – premenstrual phase:
    • This is when physical and emotional energy starts to decline, the autumn. Energy starts to shift inwards again as the moonlight becomes dark and empty.
    • Creativity can be higher as well as intuition. Perhaps if you have been sitting on the fence on something, now is the time to tune into what you need to do.
    • This is the time for less logical work and more creativity. It’s a time for self-care, to relax, let emotions calm, read a book and have a long bath.
    • With exercise, you may want to opt for gentle yoga practices and leave the high-intensity training to the led up to ovulation.
If you start to become aware of the phases, you can work with it rather than against it. There are positives to every phase.
 
Being in sync with nature is healing to both the body and mind. It is hard today as we do live in a world where a woman is on the go every day. Life seems to support a man in many ways. But it isn’t to say it isn’t possible to make it work for you. Tell your partner what the phases are so then he won’t go planning his boys night on day 1 and expect you to prepare the food. If you have a personal trainer, tell them too, they can plan your harder sessions at ovulation and de-load you at menstruation or the lead-up. If you are doing a diet where you need to take a break, to break a plateau, then have that break at phase 4 when willpower is lowest.
 
If you are having difficulties with a regular cycle and not sure where to start, you may find this article useful on seed cycling. It can help restore a cycle. Alternatively please get in touch for a consultation. 
 
Trust the body’s wisdom. It knows everything you need to know.

 

The Best Way To Detox – A Nutritionists Approach

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Needing to detox is a thing!
 
Sometimes people can have negative connotations with the idea of a detox diet.
 
But it’s not all nonsense. Studies have revealed that exposure to and accumulation of toxins play a significant role in cardiovascular disease, type 2 diabetes, and obesity. In addition one’s dietary intake and environmental influences may have large bearing on the incidence of chronic disease. Therefore it would make sense that a protocol to reduce toxins whilst using food and supplements are used to enhance detoxification in the body (1).
 
However, just like other systems in the body, it sometimes needs some extra love and care.
 
Factors like genetics, chronic stress, unhealthy habits, certain health conditions physical inactivity and a diet high in refined sugars or processed foods contribute to increased production of toxins within the body and a poorer clearance of toxins.
 
Toxins come from everywhere. The body produces them like lactic acid and wastes are made by gut microbes. There are the toxins we ingest such as medication, pesticides, mercury in fish, alcohol or air pollution. Regardless, whatever the toxin, it needs to be processed or a person will get sick.
 
A poor detox program is one that is difficult to implement, low calories, few nutrients and teaches a person nothing. But they are not all like that.

What is a good detox program?

  • It recommends removing highly processed foods and foods which are more likely to cause negative reactions in the body such as dairy, gluten and red meat.
  • It encourages eating foods that help the organs involved in detoxification such as broccoli and cabbage for the liver, or fibre foods for the bowels.
  • It will help reduce the likelihood of a leaky gut and improve the gut microbiome.
  • It will further encourage the eating of foods that are high in antioxidants. This helps reduce oxidative stress and inflammation.
  • It may recommend specific nutrients known to boost liver or kidney function.
  • It will go beyond diet and address lifestyle. Lifestyle choices can support detoxification, the most obvious being exercise or they can hinder it such as poor sleep habits.
  • It will teach the person how to avoid and minimise toxins. For example, in reducing your toxic exposure you would want to be avoiding Teflon nonstick pans and instead opt for stainless steel or glass.

A good program isn’t a program that is focused on deprivation, it is about adding to your health in conjunction with educating.

Elizabeth’s 6-week detox program involves all of the above. It identifies the foods to avoid, and the foods to eat more of. It is simple but effective in enhancing detoxification within the body. It is a health reset.
Best of all, unlike other detox diets, this kind of cleanse won’t drain your energy levels or leave you feeling worn down. Instead, it offers a boost of energy and vitality, restored motivation and an overall improvement in wellbeing.
 
This program is for the person interested in health care, not a quick fix ‘depriving diet’, for an overnight change in body weight.
 
Get access to this online 6-week detox program today.
 
This is the ultimate health reset, it’s your body’s vacation time to restore. It is 6 weeks – enough time to create new healthy habits and give your body the care it needs for increased vitality.
Online Detox
 

Why Detox – And How To Do It

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why detox - beetroot

Research over the last several decades indicates that the pathology of almost all age-related or chronic diseases is caused by multifactorial elements such as diet, exposure to environmental agents (toxins), and genetic risks. The data suggests that nutrition, as well as lifestyle changes, can modify the pathologies of chronic diseases including those associated with toxic build-up (1).

Toxins come from everywhere – air pollution, plastic packaging, canned goods, pesticides, in our food supply such as mercury in fish, cosmetics, medications, toys, flame retardants, and the list goes on. Some people would argue that levels of individual toxins found in our food and environment are not significant enough to cause harm. Evidence is suggesting otherwise, low doses of toxicity are a concern as are compounded effects of multiple exposures which is the greatest concern.

Toxins like to be stored in fat cells. A person who is overweight potentially will carry high loads of toxins. The body in an attempt to rid of them becomes depleted in antioxidants and this is a contribution to inflammatory states (cardiovascular disease, IBS, arthritic conditions, mental health disorders, etc).

The toxins disrupt the bodies endocrine function i.e. hormone function. They can mimic naturally occurring hormones in the body like estrogen’s, androgens and thyroid hormones. The body ultimately suffers from altered metabolism and hormone imbalances (2).

It isn’t just the liver and kidneys that assist in detoxification. The gut is a major player as well. It is estimated about 25% of detoxification processes are within the gut. A lot of the toxins that enter the body comes from food and if a person has a “leaky gut”, ” these toxins aren’t being detoxified in the gut. Instead, they are entering the body’s bloodstream and potentially produce unwanted symptoms.

Furthermore, if a person has too many of the undesirable microbes in the gut, they will also produce more toxins. Healing the gut, therefore is important, maintaining the integrity of the gut lining and ensuring there is the right balance of good and bad gut bacteria.

If wastes build up in the body, a person gets sick. Toxicity is linked to almost every disease thus it is imperative detoxification is working well.

The key to detox can be summarised into three areas:

  1. Enhance the body’s capacity to detoxify.
  2. Get rid of the wastes effectively
  3. Reduce exposure to toxins.

In enhancing the body’s detox capacity, nutritional intervention has been shown to result in demonstrable improvements in health by lowering the toxicant burden of people (3).

Following some guidelines, a person can improve their bodies detoxification capabilities to help eliminate toxins, wastes and reduce inflammation.

Fantastic foods for detoxification include:

  • Brussel sprouts: Brussel sprouts contain good fibre to promote elimination and they boost liver detoxification increasing enzyme activity (4).
  • Beetroot: Beetroot contains an array for vitamins and minerals for enhanced detoxification. It boosts the key enzyme in the liver and reduces cell damage (5)
  • Chia seeds: Chia seeds are loaded in fibre allowing wastes to be excreted from the body easier. They also are high in antioxidants helping protect the liver.
  • Nuts: Nuts are a nutritionally dense food with an array of nutrients. Particularly rich in antioxidants and fibre they help fight free radicals and keep you regular (6)
  • Green tea: Green tea has numerous demonstrated health effects, including antioxidant functions and enhancement of the detoxification liver enzymes (7)

Eating in a way that supports your body’s detoxification pathways every day is the best way to ensure optimal health. However, no one is perfect all the time. Modern-day life also makes it difficult, toxins cannot be avoided completely. Genetics is another issue. If a person has gene variations in the ones relating to detoxification, they need to be more careful than others.

If you feel you need extra detox support check out Elizabeth’s Detox 6 Week Program,

it is your health reset, the foundation to better health. 

Alternatively, if you’d like to read more on detoxification read the post here. on the signs of poor liver detoxification. 

The Consequences Of Dieting To Lose Weight

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It can be tempting to cut calories very low when trying to lose weight, especially if you have been trying for a long time. However, the consequences of dieting to lose weight can be dangerous.

Metabolic damage, food obsession, rebound weight, depression are just a small few of the nasty side effects from dieting. In addition, numerous studies tell us dieters end up putting the weight back on and more.

Minnesota starvation experiment

Photo Credit: https://www.apa.org/monitor/2013/10/hunger

The Minnesota Starvation Experiment is a well-known study which illustrates some of these negative health effects dieting can cause. This is not a once off result, subsequent research into eating disorders further demonstrates these wanted side effects.

Background Into The Minnesota Experiment

In November 1944 the study commenced. Men for 3 months in a standardisation period received 3200 calories of food. This was followed by 6 months of semi-starvation in which they received 1800 calories of food. The next and last three months were a nutritional rehabilitation period in which they were gradually refed.

During the study, the men were expected to live as they normally would and to walk 35 km a week and burn 3000 calories per day.

In the 6 month semi-starvation period, the men lost about 25% of their body weight. By the end of this 6 months and by the end of the rehabilitation period, the men experienced dramatic physical, social and mental changes. 

In 2003 18 or the 36 participants were interviewed. The long term effects of this starvation experiment are interesting, to say the least.

Food Obsession

One participant described the eating rituals men developed. Some people diluted their food in water to make it seem like more. Others would put a little food in their mouth and hold it in their mouth for a long time to savor it. Some meals could take two hours to consume when normally it would have been over in a matter of minutes. Chewing gum, coffee and tea consumption increased dramatically in the experiment as well. Many of the men started collecting cookbooks and one reported to owning nearly 100 by the time the experiment was over.

Food became the main topic of conversation and day time dreams. Concentration on other activities non-food related became difficult as food preoccupied their thoughts instead. One man interviewed in 2003 commenting on the food obsession said, “if you went to a movie, you weren’t particularly interested in the love scenes, but you noticed every time they ate and what they ate”.

The obsession was so great that three of the men ended up changing careers becoming professional chefs after the experiment.

Binge Eating

During the refed period many men started binge eating. They could no longer control their appetites and were more or less eating continuously. 

3 months post refeed period some men were consuming 6000 calories on most days and on the weekends close to 10000 calories per day. 5 months later some still reported to no longer being able to feel satisfied eating despite eating abnormally large amounts of food.

One man reported that after the starvation period it was “no better”, “partially because there was not a noticeable relief from feelings of hunger”. Another man described the next year as a “year-long cavity” that needed to be filled. Another after the experiment had to be taken to hospital due to get his stomach pumped because “he overdid it”. 

Not all men completed the study.  Two volunteers broke diet; one stopped at various shops for sundaes and malted later stole food and another admitted to chewing excessive amounts of food and eating food scraps from garbage cans.  Both also suffered severe psychological distress during the semistarvation period, resulting in brief stays in a psychiatric ward.

Psychological and Neurological Changes

During the experiment, the men reported anger outbursts, depression, anxiety and mood swings, and. They experienced fatigue, dizziness and lack of coordination, They lost interest in sex and their relationships began suffering. They also withdrew from social interaction preferring to be alone.

Physically the men looked gaunt, lost strength and lost stamina. They lost hair and experienced muscle soreness. Internal physiological changes were also apparent with lower body temperature, decreased heart rate, decreased respiration rate and the metabolic rate dropped 40% than prior to the experiment. 

Take Home Message

Dieting can be incredibly damaging. Food fixation, mental decline, and negative physiological changes occur as the body tries to preserve energy. The drive for food and survival goes into full swing. 

If you want to lose weight you do need to change your food and lifestyle habits. It’s not easy when you have a history of dieting due to the changes described but it is definitely possible to lose fat and free your mind of food. There is a healthy way to approach it. If you’d like to lose fat the healthy way consultations can be booked online. 

You may also download your free guide and get healthy weight food and your body. Learn how to keep weight off in a sustainable method. 

References:

Baker, D., Keramidas, N. (2013). The psychology of hunger. Monitor on Psychology, 44(9), 66-66.

Kalm, L. M., & Semba, R. D. (2005). They starved so that others could be fed: Remembering Ancel Keys and the Minnesota Experiment. Journal of Nutrition, 135, 1347-1352.

DUTCH Test – The Most Comprehensive & Informative Hormonal Test

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The DUTCH test, which uses dried urine, is the simplest, and informative test for anyone who suspects they might have a hormone problem. The test is done four times in a day, and the strips of dried urine are then used to give you a complete hormone panel, including metabolites.

Testing 4 times a day is important as hormones fluctuate during the day, it allows for a more complete picture of what is going on for you. Cortisol, for example, one of the hormones the test checks for, if this was low in the morning and then high at night, then you’re likely to be suffering insomnia, foggy brain in the morning and so on. If you just got a blood test, you’d only be capturing that one time which perhaps could be normal if you happened to do it at midday.

The test also captures metabolites which you don’t get in a blood test. These metabolites are extremely valuable for you to know. If you had a blood test and was told you are estrogen dominant, a common phrase, that would make you think you have too much estrogen. But it doesn’t tell you why. With the DUTCH it captures the estrogen metabolites eg 2-OH-E1. By looking at these metabolites you can determine if you have a problem with a sluggish liver and in what phase of liver clearance. Phase 1 and Phase 2 liver clearance requires different treatment approaches.

An example of the test is below. This test tells the practitioner that the patient is suffering from estrogen dominance and that their phase 1 liver detoxification needs support. This patient was treated with DIM and then retested, estrogen now has improved. But you would not want to give the patient DIM if there Phase 2 is the actual problem, you would then cause more estrogen to circulate through the body. The example illustrates why you cannot just guess. Guess wrong and you’re now suffering more. 

Dutch

As a health practitioner, I regularly use the DUCTH test with my clients. My advice tends to usually be, get your diet almost right first and then we can determine if you have a hormonal problem that needs to extra support. 

Hormones it tests for include:

  • Free Cortisone
  • Creatinine
  • Free cortisol
  • Total cortisol
  • Estrogen, progesterone and testosterone levels
  • Estrogen metabolites
  • Progesterone metabolites
  • Testosterone metabolites
  • Androgen metabolites
  • DHEAs
  • Melatonin

Plus markers including dopamine, serotonin (soon about to be phased out), norepinephrine, MMA (for B12 status), Xanthurenate (for B6 status) and Pyroglutamate (for glutathione status). These markers help with hormone metabolism/detoxification. 

If you’d like more information or would like to get tested please contact me for a consultation. Bookings can be made online or contact me directly for appointments outside of what is available. 

Stress Symptoms – How It Affects Your Body

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Modern day life has people saying I’m busy and stressed too often. It is not a badge of honor to be busy all the time. Stress is both physical and emotional. It can detrimental to your health and should be taken seriously. Stress shuts down many parts of the body. The below statement sums it up perfectly. 

“A significant part of the damage is due to norepinephrine (adrenaline), which has a function to redirect the body’s resources away from maintenance, regeneration, and reproduction and towards systems that require active movement”.

Norepinephrine protects the body in a fight or flight situation. The body is not designed to be constantly releasing stress hormones day after day.

Consequences of this include digestive issues, inflammation, irregular menstrual cycles, infertility, sleeplessness, low libido, increased abdominal fat, depression, impaired disease resistance, and addictions. 

Stress is the silent killer. Don’t be complacent and say it is part of the job, or it’s modern day life. We need to deal with it and manage our stress levels appropriately by taking time out to look after ourselves. No job, no amount of money and no one is worth you dying for.  Chronic health conditions don’t happen overnight, it takes years to develop an illness such as heart disease, diabetes, adrenal fatigue and so forth. Prevention is always better than cure, do something before you must make time for yourself. 

Reflect on your current situation. There needs to be a nice happy medium between stress and the sweeter things in life that bring contentment. 

Here are some tips to manage stress:

  • limit alcohol and caffeine.
  • exercise. If you are chronically stressed consider gentle forms of exercise like yoga or pilates are best.
  • get quality sleep each night with regular sleep and wake hours. Have a sleep routine.
  • limit technology two hours before bed to encourage melatonin synthesis (our sleep hormone). 
  • limit time spent with emotionally draining people.
  • play with your pets.
  • spend time in nature, walk barefoot on the grass or sand.
  • eat a balanced diet that supports healthy brain function. 

If your health is suffering from the consequences of stress a nutritionist can help. It isn’t a one consult fix as it takes time to get your body back into balance and heal. A nutritionist will do a thorough case history and put together a health protocol for you to follow with regular follow-ups. The number of follow-ups depends on the severity of your condition. Please get in touch for bookings or enquiries. 

The Role Of Nutrition In Musculoskeletal Health and Pain

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Inflammation and injury or illness go hand in hand. Acute inflammation is easy to identify, it expresses as redness, swelling, and heat. This is a healthy immune response designed to heal the wound or fight the infection.diet and joint pain

Chronic inflammation often goes unnoticed as it spreads throughout the body with no visible signs, damaging organs and causing many diseases. It is usually when disease strikes that a person becomes aware something is wrong. Similar to acute inflammation, chronic inflammation is the result of an immune response. However, in chronic inflammation, the immune system is triggered persistently. This can continue for months and years. This inflammation does not just fight infection it begins to injury normal tissue including our joints.

When constant chronic inflammation is paired up with a pro-inflammatory diet, it can aggravate disease including conditions like osteoarthritis and autoimmune diseases such as rheumatoid arthritis, psoriasis, endometriosis,  Systemic lupus erythematosus, and inflammatory bowel disease.

We eat for a healthy heart, heathy brain, healthy brain, and a healthy digestive system. Our muscles and joints are no different. We can eat for our musculoskeletal health. By addressing the key points listed below you can not only improve or prevent pain and degeneration, but you will also be reducing your risk of cardiovascular disease, diabetes, and cancer.

Body Weight Management

It is important to lose weight if you are overweight. Too much body fat puts more pressure on the joints contributing to more pain. Further to this, the chronic inflammation that comes with obesity and/or insulin resistance contributes to joint deterioration. As mentioned earlier, any chronic inflammation can cause the immune system to start interfering with healthy body tissue.

Limit Sugar

Increased insulin levels will typically dramatically worsen pain. Limit all sugars including fruit juices, soft drinks, sweets, pastries, and refined products such as white bread.

Reduce Unhealthy Fats

Reduce your intake of omega 6 polyunsaturated fat and saturated fats: eating too many foods that contain these fats can increase pain and inflammation. Omega 6 fats are found in red meat, vegetable oils, margarine and nuts. Saturated fats are found in dairy products, biscuits, cakes, and other processed foods.

Eat Healthy Fats

Eat more omega 3 polyunsaturated fats which can lower inflammation. Omega 3s decrease inflammation, joint pain, swelling and stiffness and are natural pain reducers. Omega 3 fats can be found in fatty fish such as sardines, herring, fresh tuna, salmon and trout. Other healthy fats include olive oil, olives and avocado.

Eat Foods Rich in Antioxidants

Eat a colourful diet. Fruits with the highest antioxidant content include blueberries, strawberries, cranberries, acai, and goji berries. Vegetables with the highest antioxidant content include artichokes, spinach, kale, red cabbage, and beetroot.

Additional Anti Inflammatory Foods

Garlic has been demonstrated to work similarly to NSAID pain medications (like Ibuprofen) by downregulating pathways that lead to inflammation. Onions are another food which has an anti-inflammatory effect. They contain a compound called quercetin which helps stabilise the cells that release histamine, creating an anti-inflammatory effect

Try Avoiding Nightshade Vegetables

Nightshade vegetables like tomatoes, potatoes, and eggplant may trigger arthritis and pain conditions in some people. Keeping a food diary and tracking symptoms may be helpful.

Avoid Aspartame

 The artificial sweetener found in some diet soft drinks and many sugar-free foods is part of a chemical group called excitotoxins, which activate neurons that can increase your sensitivity to pain.

Avoid Additives

Food additives such as monosodium glutamate (MSG) often cause trouble for pain for people. MSG is an excitatory neurotransmitter that may stimulate pain receptors

Address Nutritional Deficiencies

Cartilage loss in knees, a feature of osteoarthritis, is associated with vitamin D deficiency. If you are struggling with joint pain due to osteoarthritis, get your vitamin D levels tested.

Sulfur plays a very important role in joint and cartilage formation. Inadequate levels impair joint repair and degenerate faster. Sulfur-rich foods include cauliflower, kale, cabbage, brussel sprouts, onions, and garlic.

Identify Food Sensitivities

Migraines and joint pain can be a symptom of food intolerances. The problem with food intolerances is that they may occur immediately or hours later, and in some cases a few days later. Therefore it can be difficult to notice a connection. It may be worth considering either a stool test or food intolerance test or under the guidance of a nutritionist a food elimination diet.

Taking Action

It can be overwhelming knowing where to start. Some medications interfere with nutrient absorption and they can interact with supplements. A number of people self prescribe supplements but are essentially throwing money away taking nutrients in the incorrect dosages and forms for any benefits. A clinical nutritionist can take a look at your diet and lifestyle to help people with arthritis and pain conditions. A nutritionist makes the most of people’s diets so they feel better, which in turn can help them move more. Minimising further deterioration and prevention of diseases is an area that nutritionist have expertise in.

In the meantime, the best eating advice is to follow a balanced diet that includes lots of fruits, vegetables, and whole grains, whilst getting in some daily movement.

For tailored nutrition plans please get in touch for a consultation. Elizabeth also works in clinics alongside experienced physiotherapists and chiropractors enabling better outcomes for her patients. 

How To Cook Tofu

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Tofu is made of soybean curd. Being a soy product it contains isoflavones, plant-based compounds with estrogenic activity that may potentially reduce the risk of breast and prostate cancers, heart disease and osteoporosis (1). In addition to this, it is a good source of protein and is low in fat. Being animal protein free it is often used in vegan cooking. 

One of the best things about tofu is that it is versatile. Tofu is bland and will take on the tastes that you cook it with. The key to tofu tasting good is choosing the right type of tofu for what you are cooking. I know myself, pre-vegan days, I tried tofu and hated it. It was soft, mushy and tasteless. Now I know better!

Whatever the tofu type, you need to drain it and remove the water. Watery tofu won’t absorb a marinade or get crispy in a frying pan. To drain it, slice the block and place the slices in a single layer on a paper towel-lined baking sheet. Top tofu with more paper towels and then a heavy object. Let sit for 30 minutes or longer. 

To Bake Tofu

For this method of cooking the firm type of tofu is best. You’ll cut the tofu up in blocks and soak it in a marinade. I tend to use soy, tamari and coconut aminos when I flavour tofu. Soak it in the marinade for about 30 minutes. Then transfer it onto a tray lined with baking paper and put in a hot oven which has been preheated at about 180 C.  If you would like the tofu to be crispy the trick is to lightly toss the tofu in cornstarch prior to putting in the oven. You can also do this cornstarch trick when pan frying tofu.

To Saute Tofu

You’re pretty much doing the above but instead adding the tofu on a frying pan. The tofu only needs a few minutes on each side before it is cooked. I find with the small amount of oil I use in the pan that there is no need for cornstarch, it will be crispy enough.

How To Use Soft Or Silken Tofu

This type of tofu is the most watery. You’ll still want to drain and press it.  It is less rigid than the firm tofu and can be pureed and added to smoothies, desserts (mousse recipe below), soups, dips and more for creaminess. Vegans for a scrambled egg (see recipe below) alternative often use it. I enjoy this and will add turmeric for the yellow effect. If you have a recipe you want to make dairy free you also consider using this tofu. 

Tofu Chocolate Mousse Recipe

Tofu mousse

Ingredients

100 grams roughly chopped dark chocolate (I used dairy free)

340 grams silken tofu, drained

1 tbsp maple syrup

1 tsp vanilla (optional)

Method

  1. Melt the chocolate in the microwave in 30-second intervals, stirring each time, until the chocolate is melted. Allow to cool at room temperature.
  2. Place the tofu, maple syrup and vanilla in a food processor and blend until smooth. Add the chocolate and blend until combined.
  3. Scoop the mixture into 3 ramekins and refrigerate for 60 minutes or longer
  4. To serve, garnish with your choice of toppings. Ideas include raspberries, blackberries, cacao nibs, and shredded coconut.

This mousse is rich, velvety smooth, creamy, and unbelievably easy. It is vegan, gluten-free, egg-free and dairy-free. Perfect as a snack or even as an indulgent breakfast. I love it. You really can’t taste it is tofu.

Tofu Scramble Recipe

tofu scramble

Ingredients

100 grams firm tofu

1/4 tsp turmeric powder

Salt & pepper to taste

Method

  1. Chop the tofu and use a fork to crumble it into bite-sized pieces.
  2. Add some olive oil to a frying pan and when it’s hot, add the tofu and the rest of the ingredients. Stir until well combined and cook over medium heat for 5 to 10 minutes.
  3. Serve with vegetables or on toast for breakfast or a light meal.