Category: Adult

If you are reading this blog it probably means that either you are a vegan or you would like to become one. So for those of you that are new in this subject let me explain from the beginning and whatever you need to know for a vegan diet.

 

What is a vegan diet?

 

A vegan diet is one that does not include any animal product such as meat, eggs and dairy. However, there are various different types of vegan diets. The most common ones are:

 

• Whole food vegan diet: is based on a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds.

 

• Raw food vegan diet: is based on raw fruits, vegetables, nuts, seeds and plant foods cooked at temperature below 48 degrees Celsius.

 

• Junk food vegan diet: is based on mock meats and cheeses, fries, vegan desserts and other heavily vegan foods.

 

What is a healthy vegan diet?

A healthy vegan diet should be similar to a normal diet in terms of macro-nutrients but without any meats or animal products. It should contain appropriate amounts of carbohydrates, proteins and fats. A simple guideline about this is ‘The Vegan Eatwell Guide’ where all the macro-nutrients are divided in 5 main food groups.

These five main food groups include grains, proteins, fruit and vegetables. The Vegan Eatwell Guide is generally a good starting point for any vegan diet. The portions of each respective food group will depend on age, genetic makeup, and physical activity.

 

1. Grains

 

Grains are complex carbohydrates such as bread, pasta, rice, quinoa, couscous, noodles and potatoes. These grains can be split further into two categories: whole and refined grains. Whole grains are more nutritious because they contain more fiber, vitamins and minerals. Therefore, whole grains tend to be a better option than refined (white) grains.

 

2. Proteins

 

All type of vegan milk and products derived from vegan milk are a good source of calcium and proteins. Examples of vegan milk are coconut, soya, rice and almond milk. These type of food are important to be included in our diets as they provide calcium. Lack of calcium absorption can lead to osteoporosis. Osteoporosis is a degenerative bone disease that results in porous, weak, and brittle bones. Other type of protein sources are beans, lentils and nuts.

 

3. Fruit and Vegetables

 

Fruit can be consumed fresh, canned, frozen, dried, pureed, or juiced. Due to the high sugar content of fruits, it is advisable to construct a dietary balance based on age, activity levels, gender and any medical conditions. However, it is advisable for the generic public to have 2 -3 fruits per day.

 

Vegetables can be consumed raw, cooked, dehydrated, canned, whole, juiced, or mashed. Vegetables can also be separated into 5 subcategories including dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. The amount of vegetables that should also be consumed according to age, activity levels, gender and any medical conditions. However, as a general rule it is advisable to eat at least 2 types of vegetables per day.

 

Associated vitamin deficiency in vegan diets

 

A vegan diet can be tricky when it comes to obtain all the micronutrients required by the body. So, unless your meal plan is carefully planned it would be ideal to consider taking supplements. The micronutrients that might be lacking in a vegan diet are:

 

Vitamin B12

If you are vegan you can obtain vitamin B12 from fortified cereal and milk. Vitamin B12 is not naturally found in plant based foods. Vitamin B12 is important for our health as it plays a role in red blood cell formation and for proper function of the nervous system.

 

Iron

You can obtain iron from lentils, beans, tofu, quinoa, fortified cereal, chia seeds and tomatoes. Although these foods contain iron they are not a rich source of iron so it is important to monitor your blood iron levels by regular blood tests. Unfortunately, menstruating women on a vegan diet tend to have higher tendency to suffer from iron deficiency. Therefore, iron supplements might be prescribed by a doctor or a dietitian.

 

Calcium

This micronutrient can be obtained from dark leafy vegetables such as spinach, kale, bok choy, beans, lentils and fortified milk and cereals. Calcium is important for bone health and proper muscle function.

 

Zinc

This can be found in fortified cereals, lentils and tofu. Zinc is important for wound healing and metabolism function. Lack of zinc in your diet can also lead to lack of appetite and nausea.

 

Vitamin D

In a vegan diet, vitamin D can be obtained from fortified cereals and milk. Mushrooms also contain some vitamin D. However, on a vegan diet it’s not enough to this vitamin from food and therefore supplementation is recommended. Another way that you can obtain vitamin D is by exposing your skin to the sun for at least 20 minutes every day without sun block.

 

Other vegan blogs and recipes which you might like:

• Spicy Peanut Tofu
• Vegan Snacks
• Sweet potato and peanut soup

 

If you are already a vegan or planning to become one there are plenty of health benefits from this diet. To mention some a vegan diet provides reduced risk for illnesses such as cardiovascular, diabetes and hypertension. This type of diet, if done correctly, it can also help you to reduce weight. And the last but not least, everybody knows that it is better for animal welfare.

 

I hope you found this blog interesting so let me know in the comments below. If, you would like to change your diet to vegan, we are ready to help you. In addition, if you are already vegan and would like to check if your vegan diet is a well balanced one, simply contact us!

What is anxiety?

Can dehydration be caused by anxiety or vice versa?

What is the link between anxiety and dehydration?

 

Anxiety is a natural response to stress. Normal levels of stress are beneficial for our overall health as this drives you to perform better tasks. However, when the levels of stress reach a high level this may lead to chronic anxiety. Anxiety hits everyone from time to time, for example starting a new job, taking a test, giving a speech or moving to a new place are all normal situations where anxiety kicks in. This ordinary type of anxiety is a feeling that comes and goes and it doesn’t effect you negatively in your life.

On the other hand, if this type of feeling lasts for at least 6 months or more you might have an anxiety disorder. People suffering from anxiety disorders experience an intense feeling of fear all the time. Sometimes this can be debilitating which leads you to stop doing chores or things you enjoy. The American Psychiatric Association reports that women are more likely to suffer from anxiety disorders than men. There are various types of anxiety:

• Panic disorder
• Phobia
• Social anxiety disorder
• Obsessive-compulsive disorder
• Separation anxiety
• Illness anxiety disorder

In addition, there are various mental health illnesses and medical conditions that feature anxiety as part of their symptoms. Some of which are:

• Post-traumatic stress disorder (PTSD)
• Depressive disorders
• Obsessive compulsive disorder (OCD)
• Personality disorders
• Chronic diseases such as chronic obstructive pulmonary disease (COPD)
• Inflammatory conditions such as arthritis
• Substance use disorders
• Chronic pain such as fibromyalgia

What causes chronic anxiety?

Chronic anxiety is an anxiety disorder which alters how you think, feel and even act. The cause of anxiety is not the same for everyone. And unfortunately it is not something that goes away easily. Some common causes of chronic anxiety are:

• Stress
• Heat
• Dehydration
• Emotional trauma
• Financial concerns
• Chronic medical conditions
• Substance or drug abuse
• Genetics

Dehydration

This blog is about anxiety in relation to dehydration. So now we’re having a look at dehydration before we go in detail about their association together. Dehydration is when your body loses water more than you drink. Common causes for dehydration are excessive sweating, vomiting and diarrhea. In this period of time, dehydration is quite common due to this temperature and heatwaves. There are various signs and symptoms for dehydration. These are:

• Fatigue
• Dry mouth
• Increased thirst
• Little urination
• Dry skin
• Constipation
• Dizziness
• Headache
• Low blood pressure
• Rapid heart rate
• Rapid breathing

Dehydration is important to be treated as it can lead to life-threatening complications such as heat exhaustion, heatstroke, seizures, kidney failure and coma.

The link between anxiety and dehydration

In my profession, I encounter people who drinks about 4-5 L per day. This is simply too much water and overhydration simply overload your kidneys to work harder. The strange thing is that these clients experience true sensations of thirst, so the question is this – are you thirsty because your body really needs that large amount of fluids or is it a symptom of anxiety?

Excessive thirst could be a symptom of anxiety due to a lot of factors. Some of these are:

1. Dry mouth

Anxiety may cause a dry mouth which will give the same sensation of thirst. This can happen as anxiety removes fluids from the mouth to send them to the stomach to produce more acid. Therefore, this mechanism can make you feel thirsty when you’re not.

 

2. Excessive Urination

During periods of anxiety you may tend to urinate more frequently throughout the day. Therefore, this will cause water loss from your body. The increasing fluid requirements will cause you to feel thirsty.

 

3. Excessive sweating

Anxiety can cause you to sweat a lot both during the day and the night.

 

4. Breathing through your mouth

Anxiety may cause mouth breathing unknowingly. This will cause a dry mouth which in turn gives you a feeling of thirst.

On the other hand, if you are dehydrated this also gives a feeling of anxiety. This is because when you are dehydrated you may experience the same symptoms one feels with anxiety. Some of these symptoms common for dehydration and anxiety are:

• Dizziness
• Headaches/ migraines
• Muscle fatigue
• Weakness
• Increased heart rate

Since, anxiety and dehydration gives the same symptoms it can leave you confused which is which. Therefore, it is important to be mindful and be aware of your diet and stress levels. As a dietitian, I would recommend that if you experience any symptoms of the common symptoms mentioned above first thing to do is to drink a glass of water. If after a few minutes you start to feel better than it is dehydration. If, your symptoms persists it is probable that you are experiencing anxiety symptoms. Anxiety symptoms can be soothed by breathing techniques, use of lavender, some relaxing music and diet.

Diet play an important role to control your anxiety. Start by being mindful of what you are eating. Try to include fruit and vegetables. Make sure that you are eating and drinking enough throughout the day. In addition, some specific foods which may help are chamomile and oily fish. Also, it would be ideal if you stay away from coffee, soft drinks and alcohol for a while as these may increase your anxiety symptoms. If, you are unsure about the best diet for anxiety please speak to a dietitian.

If, you would like to receive more nutrition information and recipes please subscribe to our website. In addition, if you would like more healthy recipes with low calorific intake I encourage you to order our recipe book. Let me know what you think in the comments below.

Is there an association between stress and weight gain?

Is cortisol, a by product of stress, responsible for weight gain?

Let’s see what the scientific evidence is!

 

Stress

 

Stress is defined as any type of change that causes physical, emotional or psychological tension in your body. In everyday life, everyone experiences stress which can be short term or long term. A certain level of stress on a daily basis its ok but a higher level of stress for a long period of time might have a health impact on your body. Some of the common signs and symptoms for prolonged stress are:

• Mood swings
• Gastrointestinal disorders
• Sleeping problems
• Headaches
• Frequent colds
• Feeling tired & low energy
• Muscle tension, especially the neck and shoulders
• Increased heartbeat
• Decreased sex drive
• Anxiety and depression

It is important to understand how stress is affecting your physical and mental health. However, it is also important to recognize how your mental health might be affecting your stress level. In fact, studies show that psychosocial stress was associated with greater weight gain both in men and women. During long periods of stress the cortisol level increases which are associated with abdominal obesity.

What is cortisol?

 

Cortisol is a stress hormone produced by the body when the brain perceive a stimulus of the thread. This leads to a fight or flight response which immediately produce a high heart rate and increase energy requirements. As soon as this happens our body will stop insulin production so that it prevents any available glucose from being stored. In addition, high cortisol levels will be produced in order to use the available glucose and glycogen stores for energy.

 

Ways on how cortisol induce weight gain

 

1. Increased appetite

The above mentioned available glucose during prolonged stress periods increases the appetite for high calorific foods. In fact, this studyshows that women eat more calories and sweets when they are exposed to stress.

 

2. Increased hunger

When we eat, our body produces insulin which helps the glucose from food to be used by our cells. However, during prolonged stress levels the body’s metabolic pathways changes with the result that not enough insulin is produced. In turn this will lead to high glucose levels in the blood. Since the body cells will not be able to use the available glucose, they will continue signaling the need for food to the brain. Therefore, your body will keep telling you that you are hungry.

 

3. Increased belly fat

Abdominal fat has more cortisol receptors and therefore this hormone is able to transport and store more fat in this area. Evidence also shows that people who are under stress burn less calories than non-stressed individuals. This means that due to high cortisol levels our body is able to metabolize fat at a slower rate.

 

How to manage stress levels and diet

 

Although some situations of stressful situations are inevitable we can try to manage it. Here are some strategies for maintaining your stress levels under your control:

1. Exercise

As everybody knows exercise is beneficial for weight loss, proper immune system function, mental health, feeling energized and promotes better sleep. During exercise the feel good hormones are produced in our body, known as endorphins. These help to reduce stress. According to the WHO , we should opt for 30 minutes of exercise every day. With that said I would suggest that it is best to aim for a low – moderate intensity exercise beacuse high intensity levels of exercise can increase cortisol levels.

 

2. Meditation

Meditation is a mind and body practice with a known history of increasing calmness, physical relaxation, mental health, reduces stress and enhance your overall wellbeing. Therefore, as meditation helps you to calm down it decrease your cortisol levels and will also help you to improve your sleep quality.

 

3. Enough sleep

Sleep is important for a person’s health and wellbeing as its process affects your physical and mental function. It also affects good immunity performance and how our metabolism work. If you are not sleeping enough this will increase your cortisol levels and increase cravings for sugary foods.

 

4. Good diet

A healthy well balanced diet is essential to keep our gut happy. By now, evidence show that our gut is our ‘second brain.’ In fact, the gut produces 90% of serotonin, a hormone which is responsible for feeling positive and cheerful. In addition, a well-balanced diet including plenty of fruit, vegetables and omega-3 promotes reduction of cortisol production and therefore stress relief.

Conclusion

As it can be concluded, it is important that if you want to lose weight you keep your stress levels in check. Apart for losing weight for aesthetics reasons, managing high stress levels are also important to prevent health complications. If you follow the strategies advised for managing stress is not enough please consult a doctor or a healthcare professional.

 

What are food labels?

Food labels are important information found on each food product as these also provide instructions to consumers. In addition, from the manufacturer’s side a food label is important as it helps his product to stand out. In fact, 85% of consumers reports that their decision to buy a food product depends on the information found on the food product. This information helps you make informed choices when buying foods for you and your family. A food label will contain information such as:

1. The food product

All food labels must have the name of the product. I think this is the obvious information as you cannot but a product not knowing what’s inside it. In addition, you cannot buy a packet saying that it contains biscuits and then when you open it you find pasta! This is a guarantee that the product is what we think it is.

 

2. Manufacturer’s details

These details include where the product was made. This information is important so that if you have a complaint you can contact the manufacturer directly. In addition, this information is extremely important for people suffering from any food allergies or diet related conditions. In certain cases, the food label won’t be clear enough for example a person suffering from coeliac disease may be extremely sensitive to gluten and the normal threshold will still make that person ill. Therefore, the manufacturer needs to be contacted to clarify the exact content of gluten in the product.

3. Nutrition information

In this section, we find product-specific information such as the serving size, amount of calories and nutrient information at the main or top section. At the bottom section, there is the % daily values and the number of calories used for general nutrition advice. These are highlighted in the nutrition label below.

4. Ingredients

On all food labels the ingredients of the food product must be listed according to quantity. So, the first ingredient in the ingredient list is the most abundant while the last ingredient listed is the least abundant. In addition, the allergens must be highlighted bold in this section for example milk, nuts and fish.

5. Expiry date

Each product has a different shelf-life which would have been determined by a set of experiments in the laboratory. This is important for HACCP and food safety. In other words, it is important for the consumer to consume food which is safe and of good quality. A product can have either ‘use by’ or ‘best before.’ What is the difference?

The phrase ‘use by’ means that the food product must be consumed till that date. If, the product is consumed after that date it is probable that it will make you feel sick due to bacterial growth and other pathogens. These type of products are usually milk and dairy products.

On the other hand, the ‘best before’ means that the quality of the product is at its best before that date. If, you consume that product after that date it will not make you sick but it would have changed its taste or crispiness for example crisps.