<![CDATA[Nicky Anstey RNutr.<br />Registered Nutritionist & Weaning Consultant<br />Mind, Body Wellness Services 01252 706995 - BLOG]]>Mon, 29 Feb 2016 22:12:22 -0800Weebly<![CDATA[Is there more to the health effects of a food than just the nutritional intake? Could the belief towards the food have an independent health effect?]]>Tue, 06 May 2014 14:06:20 GMThttp://www.nickyansteynutritionist.co.uk/blog/is-there-more-to-the-health-effects-of-a-food-than-just-the-nutritional-intake-could-the-belief-towards-the-food-have-an-independent-health-effecthealthy food & unhealthy food beliefsWhat beliefs do you have for the foods you eat?
With my NLP and Hypnotherapy hat on I have asked the question about our beliefs towards foods and how they effect the health of our bodies. 
For example, does the positive beleif that fruits and vegetables have a greater health benefit if we beleive in their health effects, and in contrast do foods perceived in the media as bad for you, like carbs, actually become worse for us because we believe they are worse for us? Afterall a study found a group of people became drunk after drinking several pints of beer, only to find out they were non alcoholic. If our minds have the ability to produce this effect why not another that may effect out health?

Our beliefs towards things have a huge effect on our health, and the wealth of evidence to support this is growing quickly. 
I wrote a blog on my other website www.mind-bodywellness.co.uk highlighting the powerful effect of how our beliefs about stress actually effect our health independent of the stress itself. Basically a study found those in the low stress group who believed stress was bad for health actually had a higher risk of death than those actually in a high stress group but who beleived stress was not a problem on health. Emphasising the suggestion that it's how people perceive stress is more the problem than the stress itself.

This got me thinking about how we perceive and view foods. Would a negative belief about food have an effect on out health irrespective of the actual nutritional and health effects of that food per se?
Hence I wrote this blog, which you can view by clicking on following title: So do beliefs towards foods have as much of an affect on our health as the actual food itself?

<![CDATA[Are you a caterer that needs help implementing the Food Information for Consumers (FIC) Regulations (2014)?]]>Mon, 31 Mar 2014 09:58:34 GMThttp://www.nickyansteynutritionist.co.uk/blog/are-you-a-caterer-that-needs-help-implementing-the-food-information-for-consumers-fic-regulations-2014If you are selling food in any format either pre-packaged or unpackaged such as catering or even on a market stall, you really need to get to grips with these FIC regulations, as they are coming into force in December 2014, this year.

Nutrition Information

Previously unpackaged food did not need to provide the nutrition information or ingredients list unlike pre-packaged food but as of December they will. The nutritional information required by law is based on per 100g or per 100ml of the food and includes the following in this order:

Energy (based in KJ firstly but can list Kcals after this value)

Note that Fibre is no longer required in the main list. However it can be supplemented in an extended list along with monounsaturates, polyunsaturates, polyols, starch, and some vitamins and minerals listed in point 1 of Part A of Annex XIII, and present in significant amounts as defined in point 2 of Part A of Annex XIII of the FIC Regs.

Allergy Information

Additionally now all foods will need to provide allergy information for the main 14 allergens. Pre-packaged foods will need to be labelled in a specific way within the ingredients list, whereas the unpackaged foods such as in a catering establishment will need to be available for any customer who asks for them.

These allergens include:
Milk & dairy
Any cereals containing gluten
Molluscs such as clams, mussels etc
Crustaceans such as prawns, lobster
Celery (and celeriac)
SO2 / Sulphites

There are strict guidelines on how to display these if on pack but if loose but if in a restaurant it is just important that this information is made available and no strict guidelines of how this should be done.

In addition to these main areas, there are other stipulations such as the origin of food, information covering the suitability of vegetarian and vegan food and more.

There could be a lot for you to do, so start looking into it now to ensure you are not breaking the law by the end of the year. If you need help with these Regulations please give me a call and we can discuss how I can help you specifically, depending on your business.

Call me on 01252 706995 or nicky@mind-bodywellness.co.uk

<![CDATA[Top Tips to Prevent Diabetes & How to Reverse Diabetes!]]>Mon, 24 Mar 2014 16:08:15 GMThttp://www.nickyansteynutritionist.co.uk/blog/top-tips-to-prevent-diabetes-how-to-reverse-diabetesWent to a great Nutrition meeting with NII in Feb looking at diabetes & the reversal of this disorder with Trudy Deakin and Dr Karl Peters

Prevalence of Diabetes
Worryingly the UK rates of diabetes are the worse in Europe! Currently 3.2 million people in the UK have diabetes and even more worryingly the numbers are rising considerably with 1 in 10 estimated to be diagnosed with the condition by 2030.

This obviously has big health implications for the people who are soon to have diabetes but also a drain on the NHS with these escalating numbers. Current budget for diabetes is £10 billion/year but by 2050 with an estimated 98% rise in diabetes prevalence, this will be at a cost to the UK of £50 billion per year.  This is looking like we are creating a diabetic money pit, which we will never be able to fund.  Very worrying times for the potential patients becoming diabetic but also the government and the UK tax payer as the money has to come from somewhere to pay for this.

Shockingly, 80% of diabetic budget goes on treating avoidable complications. So is it time for us, as in the UK population, to stop blaming everybody and everything else for our health and start to take responsibility for ourselves to prevent this growing epidemic? Afterall, it will be our health and our pockets that will suffer.

I am not suggesting that the government, food industry and health professionals should not be taking this seriously too but at some point we as a nation need to step up and make positive changes for the sake of our own health. This could be in the form of cooking more homemade food so you can control what you eat, eating the right stuff, plus making a positive change to do more activity, even if it is standing whilst you work on the computer instead of sitting all day. Every little bit helps.

What’s disconcerting is that at this moment, 1 million people in the UK have Type 2 diabetes and don’t even know about it yet. Do you have any of the following symptoms, if so get them checked out to prevent further complications and feel better:-

·       passing urine more often than usual, especially at night

·       increased thirst

·       extreme tiredness

·       unexplained weight loss

·       genital itching or regular episodes of thrush

·       slow healing of cuts and wounds

·       blurred vision

Why not check your risk score for diabetes at http://riskscore.diabetes.org.uk/2013.

So what can I do to help prevent diabetes?

Weight loss reduces the risk of Type 2 diabetes, for every 1Kg body weight lost it reduces your risk of diabetes by 16%. In fact a Study looked at the benefits of Intensive lifestyle Interventions (weight loss, Healthy Eating, Physical Activity) versus metformin tablets and found the Intensive lifestyle group had a reduced risk of Type 2 diabetes by 58%, compared to the metformin group who had a reduced risk of 31%. Hence lifestyle is more effective, cheaper, and no need for medication. Surely a bit of focus and effort is worth this increased benefit with no side effects from the drugs?

But note that you do not have to be obese to still have diabetes as it depends on the hidden fat found in your liver also. So just because you don’t believe your overweight , if your liver is fat, you can still be diabetic.

So what foods effect diabetes risk?

Increased risk of diabetes is seen from

·       high saturated fats,

·       red & processed meat (>70g/d),

·       salt,

·       fried potatoes

·       white rice

Whereas the following foods help prevent Type 2 Diabetes:-

·       Wholegrains (these can also help reduce cholesterol by 2-3%, which in turn will help people with diabetes)

·       Low GI foods,

·       Calcium from low fat dairy foods,

·       Green leafy vege,

·       Coffee,

·       Moderate red wine

·       Omega-3 fatty acids (found mainly in fish) beneficial to diabetics

·       Nuts beneficial to diabetics so long as overall calories per day are not increased

·       High cocoa solid chocolate ok for diabetics.

·       Plant sterols helpful to diabetics and the rest of population to help lower

·       Mediterranean Diet

Beneficial Lifestyle factors include:-

1)    US AHEAD study showed that weight loss helped people gain better glycaemic control, which in turn helps with diabetes.

2)    In addition to diet, exercise is very beneficial, particularly resistance & aerobic exercise for people with diabetes Type 2

3)    Lower blood pressure

Did you know now that there is a good chance you can reverse diabetes?

There is good evidence now showing that the majority of patients with diabetes can now reverse this using Very low calorie diets (VLCD) of 600kcal/day for 8 weeks but its probably best to use a nutritionally complete formula over an 8 week period when aiming to reverse diabetes to prevent malnourishment as obtaining these few calories from diet alone is unlikely to provide the full range of micronutrients and nutrients needed for good health.

Additional note, 1 egg per day is fine for the normal population but if diabetic it may be best to reduce this due to cholesterol content. As we know dietary cholesterol is pretty insignificant to the general population’s health as generally removed by the body but diabetics maybe more sensitive.

Gestational Diabetes
In addition to Type 1 and Type 2 diabetes, there is also one developed by some women during pregnancy called Gestational diabetes and this is seen at 20-28 weeks gestation in 3.5% of pregnant women in the UK. Sadly, If you had gestational diabetes you are at increased risk of diabetes later in life. But you can prevent this if you take action now!

<![CDATA[Another Top Tip to encourage your fussy eatersĀ ]]>Fri, 14 Mar 2014 10:18:22 GMThttp://www.nickyansteynutritionist.co.uk/blog/another-top-tip-to-encourage-your-fussy-eatersFollowing on from the previous blog on Top Tips for weaning and preventing fussy eaters, I heard this conversation this morning,,,

Daddy: Alfie do you want toast this morning?
Alfie: No Daddy
Daddy: What about spiderman toast?
Alfie: Yes please

Many parents know this trick of renaming foods that their little eaters don't think they want to eat to gain their interest. 
I was just the same. My parents still laugh when remembering that they had to give traditional meals an exotice name like Shepherds pie would be renamed moussaka; I would then have 2 helpings.

So start thinking about what makes your little ones tick (as sure you are aware of) and then tap into this and get creative with your meal options by renaming your meals. It worked for Alfie and I, so maybe it will help your little fussy eaters too.

Love to hear your ideas too. Please drop me a message/comment.
<![CDATA[Top 10 Tips to prevent your weaning baby becoming a fussy eater]]>Tue, 11 Mar 2014 16:25:19 GMThttp://www.nickyansteynutritionist.co.uk/blog/top-10-tips-to-prevent-your-weaning-baby-becoming-a-fussy-eater"Blueberry pancakes anyone?"
This is what days off are all about.
Alfie enjoyed the measuring out, getting messy, mixing it together and of course the eating!!
Setting a good, positive, relationship with food early on is essential for our childrens' health now and for the future. And fun!!
What our children see us eat and hear what we say about food will install their beliefs about food too. If they see you avoiding of mocking food it will cast doubt in their mind and will be nervous about trying it.

When observing friends with their children it's amazing how quick they are to project their own views onto a situation. One friend would constantly feed her weaning baby snacks throughout the day and then wonder why he wasn't hungry at mealtimes. She would also reiterate over and over in front of her baby when weaning "what a bad eater he was" and if she gave him something to eat and he played with it, she would say "Oh you don't like that do you?" and then remove it and give him the snacks he liked.

From an outsider you may be thinking that is ridiculous, how is he ever going to learn to try new foods? And you would be right in many respects but when you are in that situation and close to the problem, sense often flies out of the window for fear of your child going hungry and not growing and you just become focused on getting any food they will eat into them. This sadly is counter productive and plays into their psyche that by behaving this way gets them what they want, when they want it and with lots of attention. WIn-win-win for them and lose-lose-lose for the parents.

My poor son on the other hand doesn't have the luxury of being pampered like that. He has always eaten what we eat as soon as he was weaned virtually, even if I cooked his in a separate pot so that I could add some ingredients to ours that contained things slightly saltier or chilli hot, his food would always look like ours. He was introduced to spices from 7 months with regular curries but without the chilli and now loves trying new foods and so we can be pretty relaxed when we go anywhere for food that he will eat what is on offer.

However I am not saying he is perfect by any means. He is still a child (3.5 years) when they are learning to push boundaries, so if he decides not to eat something then we subtly encourage him without making it a big deal. This can be quite tricky to keep calm when you have made a lovely meal and he says "Don't like that" (this is a common theme when we have a roast, which I used to do as a kid too, as I hated roasts when young even though mum was a good cook) but it's vital not to make it an issue and prevent giving attention for the negative behaviour of eating i.e. being fussy. I then tell him "that's fine but this is all that's on offer". I then leave it on the side or in the fridge to heat up if he decides he is hungry later. He then tries to negotiate what he wants to eat after we have finished but it's so important to stand firm and the next meal he eats whatever is on offer as pretty hungry.

So my Top Tips:
1) You are the parent and so you are in control of what your weaning child eats
2) Give them a variety of foods to keep trying and even if they seem not to like it, it is important to keep reintroducing it as can take up to 7-10 times before a young child likes a food and this increases with age. So start introducing strong flavours early on as will have a better chance of liking it in the long run.
3) Praise them when they are eating well, and praise others around for eating well. Never chastise your child over food.
4) Never force a child to eat everything on their plate as important that they can listen to their satiety switch (the bodies mechanism to say they have had enough, and they are full. 
5) Stay calm! Never make an issue around them not eating it. Just state the conditions i.e. "If you're not hungry then you don't have to eat it but this is all there is until the next mealtime, so up to you?" and carry on with your meal. 
6) Follow up your conditions and don't back down! 
7) Don't be tempted to give children lots of snacks between meals, especially if they are poor eaters at mealtimes.
8) Children test boundaries so they may suddenly develop fussy tendencies when previously been a good eater. If you continue offering a wide variety of food and stay calm but with set boundaries around food, then they will come back to being good eaters.
9) Try and make mealtimes a social event with as many of the family around the table as possible, chatting about everyone's day. Great way to set up social skills and quality time to catch up with each others news.
10) Food challenges. When friends are around challenge the children to close their eyes and try new foods. Make it a game and fun activity. But be careful of allergies with other children.

Remember even if you are having to be tough, they will thank you in the long run as being a fussy eater will effect your whole family and them later on in life.

Fussy eater cooking
Blueberry pancakes anyone?
<![CDATA[Gout on the increase]]>Wed, 19 Feb 2014 16:43:22 GMThttp://www.nickyansteynutritionist.co.uk/blog/gout-on-the-increaseGout is Back!!

Gout used to be known as the “King of Diseases”, and sadly is on a rapid rise in the UK increasing by two-thirds since 1997-2012.

So what is gout?

Gout is a type of arthritis that affects the joints and is caused by a build up of uric acid excreted by the kidney, which produces sodium urate crystals that can form clumps in the joints causing severe pain. Before the pain starts you may see reddening of the skin and little white lumps just under the skin, the pain then can start up to 10-12 days after that.

The UK’s rise has been put down to the increasing obesity rates, high blood pressure and a rich diet of red meat, seafood and alcohol.

If you have a diet high in the following, it may be worth balancing it with a few more other foods to help alleviate this build up of uric acid:
  • Red meat, particularly kidneys, liver, veal and venison
  • Seafood, particularly mackerel, sardines, herring, mussels and scallops
  • Plant foods like red kidney beans, lentils, spinach and asparagus. Even yeast based foods like marmite and quorn.
  • Alcohol including beer, stout, whisky and vodka
So how to avoid it?

It is important to be a healthy weight, so losing weight can help as well as a balanced diet, low alcohol intake and regular exercise in order to help reduce the chances of getting gout.

If you think you have got gout use an ice pack on sore, red skin & see doctor for medication to help with immediate symptoms as these can be excruciating. Then it’s time for a change in lifestyle to prevent a repeat occurrence and get it under control.

Any help in this area please give me a call to discuss.