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Anxiety disorders have been suggested to affect ne

Anxiety disorders have been suggested to affect nearly 1 in 3 adults at some point in their lives.

What nutrients may help?

Eating enough

- omega 3 fats (DHA found in oily fish may be worth focusing on)

- tryptophan (🧀 🍗🍳🍣🥛 sunflower seeds, peanuts, pumpkin seeds, sesame seeds, soya beans and turkey)

- reducing caffeine intake

The lack of good studies in this area is frustrating. Diet can help manage symptoms such as gut upset. However, it may also be able to help manage anxiety. Time, and better studies, will tell.

I generally don't post on a topic until there's good evidence. But as this general guidance is unlikely to do any harm, and may do some good, I decided to post it.

💩 All 3 can help 💩 ➡️ Kiwis are Low FOD

💩 All 3 can help 💩
➡️ Kiwis are Low FODMAP (fermentable carbs)
➡️ 🥝 good at softening stool and bulking it. Also offer up vitamin C. Do you eat the skins?
➡️ Prunes provide insoluble and soluble fibre. They also draw water into the gut. This pushes the stool along (a bit like flushing the 🚽)
➡️ Psyllium is high in soluble fibre, just like chia. Generally tolerated well. Some people experience bloating with it.

Study by Chey et al., 2021.

🚽 Knees higher than your hips 🚽 Lean slightl

🚽 Knees higher than your hips
🚽 Lean slightly forward and put your elbows on your knees
🚽 Don't suck in your belly
🚽 Straighten your spine

The best way to get into this better position is to put a footstool under your feet, especially if you're not very tall or leggy.
Make sure your feet are flat on the stool.
Breathe in, then as you breathe out, say the word ‘ooo’ with your throat.

There's often more fibre in a slice of bread. Surp

There's often more fibre in a slice of bread. Surprising?

🍚 Firstly, I love rice and eat it often.
🍚 I eat white when I don't have time to make brown rice. You know yourself.
🍚 The low fibre aspect can be handy. e.g. ideal before matches, great when you're sick etc...

➡️ Nonetheless it's lower in fibre.

E.g.

Basmati rice 1 gram in 100g (serving suggestion often 60g so less than 1 gram per serve)
Brown basmati rice 3 grams in 100g (serving suggestion often 60g)

White pasta 2 to 3 grams per 100g (serving suggestion often 75g)
Brown pasta 3 to 4 grams per 100g (serving suggestion often 75g)

White bread 1 gram per slice (2 gram in 2 slices)
Brown bread 2 to 3 grams per slice (4 to 6 gram in 2 slices)

Now we need about 25 to 35 grams of fibre each day. 80%of us don't eat enough.

This isn't saying don't eat rice! But perhaps, if you're trying to up your fibre game, it's relevant. And if it's not relevant, it may just simply be interesting!

Research suggests that 🍗 We eat more meat & m

Research suggests that

🍗 We eat more meat & meat products on Sat & Sun,
🍞 Carbohydrate & alcohol on Fri & Sat,
🍽 Most fuel / calories on Fri, Sat & Sun
🍷 Less alcohol on a Mon

✖ This may not reflect you at all!

🎼Craig David's inspo for his next song...

➡️ I rarely get people to keep food diaries. Therefore, that's not what I'm getting at.

✔But I do wonder how our body would function if we were a touch more consistent & predictable.

#mood As seen on @deisedietitian insta page

#mood

As seen on @deisedietitian insta page

Lactose Intolerance There are 3 types: 1. Hered

Lactose Intolerance

There are 3 types:
1. Hereditary -
This means that lactose intolerance runs in your family.
This is very rare.
Dietary change = no lactose in diet.

2. Primary -
Not that common in Ireland. More common in Africa and Asia.
Dietary change = less lactose in diet

3. Secondary -
A temporary and resolves eventually.
Dietary change = less lactose until your gut heals.
E.g. you're diagnosed with coeliac disease and after a while your gut heals and you can tolerate lactose again.

Diagnosis is often confirmed by a hydrogen breath test. This is performed in hospital gastroenterology departments.

🥛Drinkimg milk with meals rather than on its own may help reduce symptoms.
🥛 Spread your intake out across the day.
🧀 Yoghurt and cheese are often tolerated really well.
🥛Try the lactose free varieties in the shops to enjoy dairy (milk, yoghurt) without symptoms.

Lactase enzymes are also available and can be used when lactose free options are not available.

Yoghurt options (as requested!): lots of brands available including Arla, Rachel's, Muller, Tesco and Activia.

You may be able to tolerate live and Greek Yoghurt better as well as skyr and quark. Hope that helps.

Research suggests that whey is better than soya, b

Research suggests that whey is better than soya, but soya is better than casein at stimulating muscles to grow and repair.

Other protein powders haven't been tested to the same level. They don't have as much leucine as the others so unlikely to stimulate muscles to the same degree.

But this is more relevant for the aging population rather than younger people. The older and less fit you are, the harder your muscles are to stimulate to their max.

Reposted from @edible_evidence .

Who knew there was more than one whey when it came to protein supplements 😏.
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Complete proteins contain all the essential amino acids (these can’t be made in the body). So complete proteins are usually more beneficial for muscle growth than incomplete proteins as they lack one or more essential amino acid.
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*Remember protein supplement are just that, supplements, not meal replacements. Not everyone needs them but for those with higher protein needs or for convenience they can come in handy. Check @wetestyoutrust (Informed Sport) for batch tested options to guarantee no extra nasties sneakily added.
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#protein #dietitian #nutrition #sportsnutrition #performancenutrition #proteinsupplements #soy #whey #casein #collagen #sportssupplements #sportsdietitian #ni

WHOLEGRAINS provide carbohydrate, vitamins, minera

WHOLEGRAINS provide carbohydrate, vitamins, minerals and fibre. They also provide some protein.

Reminder:

Carbs are not bad for you.

They feed your brain.

They fuel movement.

They are tasty.

Want to learn more about lactose intolerance?

Want to learn more about lactose intolerance?

🥛Lactose is the naturally occurring sugar found in dairy. In order to be digested and absorbed into the body, it needs to be broken down by an enzyme called lactase.
We all have different amounts of lactase in our gut. Some people have more, some have less.

🥛While symptoms can vary from person to person, the most common symptoms of lactose intolerance include a bloated stomach, cramps, excess gas, diarrhea and nausea. It’s important you visit your GP if you think you might be lactose intolerant.

🥛A general rule is the more fluid the dairy is, the more lactose it may contain. So some people may have no issues eating some butter, cream or hard cheese which are typically lower in lactose, but may get symptoms when they drink milk, which contains more lactose.

🥛The good news is there are lactose free dairy options widely available now. Lactose free cow’s milk is made with normal cow’s milk but has the enzyme lactase added. This breaks down the lactose in milk for you, making it easier to digest and helping to avoid unpleasant symptoms.

• Because it’s made from normal cow’s milk, it tastes the same and has the nutritional benefits of cow’s milk too – such as calcium, protein and vitamin B12.

• Lactose intolerance is very different to a dairy allergy, which occurs when the immune system reacts to the protein in cow’s milk. If you have a cow’s milk allergy you need to cut out all dairy, but if you’re intolerant to lactose, you can continue to consume as much dairy as your body can tolerate.

#AD #lactosefree #lactosefreemilk

SWIPE LEFT for my favourite recipes! As you can s

SWIPE LEFT for my favourite recipes!

As you can see, they’re all quick, uncomplicated, tasty, nutritious recipes using only a handful of ingredients. Perfect options for those living busy but healthy lifestyles, if I do say so myself 😁

🍳 Eggs are a healthy, affordable, versatile option that can be enjoyed at any time of day. Don’t forget, they’re fab just as they are!

🥚🥚Simple Snack: 2 boiled eggs.

A high protein snack naturally providing selenium, iodine, phosphorus, vitamin D and B vitamins, vitamin B2, biotin, vitamin B12, folate and vitamin B5. And… just 140 calories! All that for less than a Euro… take that protein bar!!

For more egg-tastic options, or to learn how to boil an egg, check out @bordbia website 👉
www.bordbia.ie/eggs-crack-on for a super selection of delicious recipes.

#🥚 #🍳 #Ad #recipes

This was a 2 year, cluster randomised controlled t

This was a 2 year, cluster randomised controlled trial. It linked up with 60 residential aged care facilities housing 7195 older adults in Australia.

Dairy provides more than calcium.

It's the matrix of nutrients within dairy that work together as a bone building team that make it so effective at improving and maintaining bone health.

Such a simple, affordable, achievable example of how you could positively benefit the bones of those living in long term residential care.

A “serving” was defined as 250 mL of milk, 200 g of yoghurt, and 40 g of cheese.

Lactose-free options were provided to those that wanted the benefits of dairy but were lactose intolerant.

Obviously, vitamin D is important. The older we are, the more we're indoors, the more we need a vitamin D supplement.

Examples of how to put this in place;
☕ Milky coffees
🥛 Hot chocolate, ovaltine or horlicks before bed.
🥘 Making soup on half milk, half stock
🍮 Milky puddings like rice pudding, semolina or custard.
🍚 Porridge made on milk rather than water.
🍊 Yoghurt & fruit as snacks.
🍌 Smoothies made on milk rather than juice.

🍳Time to unscramble some myths about eggs! I th

🍳Time to unscramble some myths about eggs! I think a good place to start is cholesterol.

🥚Our body needs cholesterol. It’s needed to make hormones and digestive fluids. Like most things, it’s a goldilocks scenario. We don’t want too much, we don’t want too little, we want an amount that is just right.

🥚 It is true that some foods contain more cholesterol than others, such as eggs. However, it has become clear that certain saturated fats (not all!) and a type of fat called trans fat (e.g. margarines, bakery & fried foods) have a much bigger impact on blood cholesterol levels than the cholesterol we eat through eggs.

🥚What’s more, eating ‘cholesterol lowering foods’ is just as important, if not more important, than focusing on eating less ‘cholesterol raising foods’.

🥚How many eggs can you eat per day, or per week? Well, there’s actually no set limit for the general population as they are a nutritious food. As with all nourishing foods, not just eggs, we are seeking to eat them for all their wonderful nutrients, but it’s not advisable to survive solely on them. The problem with eating too much of anything, is that you don’t leave room for other foods offering up a different array of nutrients.

🍳Long story short, continue to enjoy eating good quality eggs as part of a colourful, varied diet!

#eggs #🥚 #ad #🍳 #crackon

Soluble fibre aka fermentable fibre It dissolves

Soluble fibre aka fermentable fibre
It dissolves in water and forms gel in the gut.
Can help manage blood sugar levels.

Insoluble fibre aka partially fermented fibre.
Also helps you feel fuller for longer.

Ya know me, LOVE a good stat. Dietitians and Nutr

Ya know me, LOVE a good stat.

Dietitians and Nutritionists often harp on about wholegrain versions of things because they contain more nutrients. A lot more. Naturally.

Also, 80% of us don't eat enough fibre. Switching to wholegrains more often will help bump up your intake.

What's more, the risk of heart disease, stroke & type 2 diabetes may be up to 30 % lower if you eat wholegrains as part of your healthy lifestyle.

Hungry? 🍽 Whether it’s breakfast, lunch, di

Hungry?

🍽 Whether it’s breakfast, lunch, dinner or a snack, you want to feel full and stay full. So, what’s the hunger-zapping ingredient? You’ve heard me say it before, and I’ll continue to say it … protein!

👨‍🍳By eating adequate protein at meal times, you’ll be more satisfied between meals, reducing the need to reach for quick acting but short lasting energy from high sugar foods.

👩🏾‍🍳When it comes to protein, we want to meet our requirements each day, but we also want to eat enough at each of our meals. Often people eat plenty at dinner, lunch can be hit or miss, while breakfast as well as snacks often fall short.

👩‍🔬Together with @bordbia I’m helping shine a light on all the nutrients within Irish eggs.

🍳 High in protein, selenium, iodine, vitamin D, vitamin B2, biotin and vitamin B12, as well as being a source of phosphorus, folate and vitamin B5, they’re a wonderfully nutritious, naturally sugar free, affordable option.

🍞 2 slices of brown toast with 1 sachet of butter and jam is a tasty option. However, trading the jam for 2 eggs provides more protein, vitamins and minerals as well as less sugar, making it an everyday, any-time-of-day option for busy, health-conscious people.

🥚 Why look out for the Bord Bia Quality Mark? It tells you that your eggs are produced to the highest Bord Bia Quality standards and verified at every stage.

#eggs #protein #Ad #crackon #🍳 #protein

Vitamin C Vitamin C is an antioxidant vitamin th

Vitamin C

Vitamin C is an antioxidant vitamin that plays an important role in immune function.

Since the 1930s, vitamin C has been proposed for treating respiratory infections. It became particularly popular in the 1970s when it was suggested to prevent and treat the common cold. Lots of trials have been completed since.

A review from 2013 which included 29 trials and over 11,000 people stated that vitamin C
supplementation had no effect on the incidence of the common cold in the general public. Review of 5 trials and nearly 600 participants showed that a vitamin C supplement halved the risk of the common cold in athletes.

However, regular supplement had a modest and consistent effect in reducing the duration of common cold symptoms, with results being higher in children. This is based off results from 31
studies with nearly 10,000 episodes of common cold.The trials within this review didn’t support taking vitamin C once you got a cold as it didn’t impact duration or severity.

Like all supplements, and despite being a water soluble vitamin, vitamin C is not healthy in large doses. As fruit and vegetables are such great sources, it may be beneficial to focus on eating your 7 a day instead. For example, requirements are easily met if you eat red peppers.

20, 951 men and women. They used food frequency qu

20, 951 men and women. They used food frequency questionnaires. Sure, let's delve no further into this one... it's too lovely 😍

#happyfriday

If there are any nutrition myths you would like me

If there are any nutrition myths you would like me to bust please comment below. 👇

There's so much nonsense out there. It's doing my head in. 😀

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