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Monthly Archives: March 2017

03/16/17

No Bake Energy Bars

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Tweets by @OrlaCWalsh

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Experiment looking at sleep restriction, calorie i

Experiment looking at sleep restriction, calorie intake, energy expenditure & visceral fat

12 healthy individuals completed a 21 day inpatient study comprising 4 days of acclimation, 14 days of experimental sleep restriction (4 hour sleep opportunity) or control sleep (9 hour sleep opportunity) and a 3 day recovery segment.

They regularly measured calorie intake, energy expenditure, body weight, body composition & fat distribution.

With sleep restriction participants consumed more calories, protein & fat intake.

Energy expenditure was the same.

Participants gained significantly more weight when exposed to sleep restriction.

While changes in total body fat did not differ between conditions, abdominal fat increased only during sleep restriction, with significant increases in both subcutaneous (under the skin) & visceral (inside the belly) fat.

There are lots of studies showing the benefit of d

There are lots of studies showing the benefit of drinking coffee (in terms of heart health, liver health and even mortality).

It goes without saying that it doesn't suit everyone. And, lots of people would benefit from drinking more decaf.

But, it's good news for people that enjoy it regularly.

For best results it appears you shouldn't go above 3 cups (of caffeinated anyway) and you should drink your caffeinated coffees in the first half of the day.

If you have sleep issues, anxiety or IBS it's worth trialling no caffeine for a month to see how you feel.

If pregnant, aim for 2 cups or less a day (tea is equivalent to half a coffee) and opt for decaf in coffee shops (contains more caffeine).

Enjoy!

Researchers comducted a study across 30 years. I

Researchers comducted a study across 30 years.

It included more than 68,780 women (ages 30 to 55 years) and more than 41,700 men (ages 40 to 75 years).

All from the US and they didn't have cancer, coronary heart disease and stroke at the start of the study.

They assessed participants' diet using food frequency questionnaires given at the beginning of the study and then every four years.

🥑1serving = half of an avo.

🥑🥑Those who ate an avocado each week had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease.

This study doesnt show cause and effect.

You can't rely 100% on self-reported food studies.

Participants were mostly white nurses and health care professionals. Education impacts health and so does ethnicity. I suppose healthy people tend to eat avocados too. And, wealthier people.

That said, they are super nutritious providing heart healthy fats, an array or nutrients and fibre.

Research suggests that constant yoyo dieting negat

Research suggests that constant yoyo dieting negatively impacts our health.

Studies show that massive calorie deficits can slow our metabolism in the short and long term.

It's frightening how fast bones can thin...

So, as boring as it sounds, working on the basics of healthy eating and your relationship with food will provide you with long lasting benefits.

Major restrictions risk your health in the short and long term. Please don't let anyone tell you that it's the road to health*.

(*sometimes it's used, not that often, for medical reasons)

PCOS should be managed with diet, with or without

PCOS should be managed with diet, with or without medicines and supplements.

I think these stats emphasise that!
(It is not just a condition that may (not will) impact fertility and it doesn't go away after menopause).

Dietary changes don't need to be massive. You actually don't have to cut anything out (you can eat dairy & gluten!). I promise it's not complicated.

What most women come into the clinic wanting is their body to reflect their lifestyle. And, help managing their period, fertility, hair or skin.

Anyway, please go to someone who knows their stuff in this area. It'll save a lot of time, and frustration.

A good place to start is aiming for wholegrain carbs more often than processed, and eating them with plenty of protein, fats and fibre.

Also, put more emphasis on breakfast!

#PCOS

Baked 🍐 and almond Preheat oven to 180 Mix 40g

Baked 🍐 and almond

Preheat oven to 180
Mix 40g oats (4.5g of protein)

with 100ml milk (3.5g in regular, 5g in protein milk)

1 egg (6-9g depending on egg size)

and vanilla extract (almond either).

Pour into a buttered dish - I added tinned pears.

Shake over some flaked almonds (nuts have very little protein you may be surprised to hear)

Bake for 20min.

Eat with yoghurt

(3.5g per 100g, Greek is 7g per 100g unless you choose 0% fat which is 10g per 100g. Skyr and quark higher again - 11.5 g per 100g)

Anyway... protein tutorial there mixed in with a recipe.

So how much protein are you aiming to eat per meal? Your weight in kg divided by 4 is a good estimation. If you're exclusively plant based aim for above that. If you're "older" or "sedentary" aim for nearly twice as much. We don't really know when someone becomes old. We just know it's harder to trigger older and sedentary people's muscles to grow and repair to their maximum. The aim isn't always strength or muscle gains but rather preserving muscle during aging.

To all the student dietitians and nutritionists ou

To all the student dietitians and nutritionists out there... This is the most important thing to remember.

#dietitiansofinstagram

💊 VITAMIN D Nearly everyone needs a vitamin D s

💊 VITAMIN D
Nearly everyone needs a vitamin D supplement between Halloween and Paddy's Day. 10mcg is probably enough. The browner your skin, the more you might need.

💊FOLIC ACID
Nearly all women of child bearing age, even if not sexually active, need to take folic acid (400mcg). Some women may need more (5mg).

💊OMEGA 3
If you don't eat oily fish, you'll probably need an omega 3 supplement. Plant sources provide you with ALA omega 3 which is different to the omega 3 in oily fish (EPA and DHA)

💊VITAMIN B12
If you're following an exclusively plant based diet, you most likely need a vitamin B12 supplement.

This is general guidance. I'm not prescribing anything for you, without knowing you, or chatting about your diet etc...

Obviously there's lots of other reasons for taking supplements. Best make sure to get advice first though.

🍆Things they measure in tests: sperm concentrat

🍆Things they measure in tests: sperm concentration, motility, number of them and how normal they are.

🚭 Smoking

In a large analysis of studies with over 2500 male smokers and non-smokers, smoking was observed to reduce sperm volume, sperm count & mobile sperm.

Sperm concentrations 19% lower in heavy smokers versus non-smokers

🍻 Alcohol

In 2016 meta-analysis involving over 16,000 people, consuming alcohol was associated with a decrease in sperm count & morphology.

🏋🏾‍♂️Excess fat

In a 2021 meta-analysis involving 21 studies with over 13000 participants identified that men classified as obese (BMI) are more likely to have low sperm counts or azoospermia (no sperm).

In another study, the odds of infertility increase by 10% for every 9kg the male was overweight.

🤸‍♂️ Consider wearing lose fitting boxers and jeans to allow the area to remain cool.

💊CoEnzyme Q10 may help with issues around motility. Talk to your fertility specialist before supplementing.

#sperm #fertility

IV nutrition infusions that are currently availabl

IV nutrition infusions that are currently available in retail outlets need to be made unavailable until research behind their benefit in the short and long term, as well as their risk in the short and long term is clear.

The markup of the saline is remarkable. What is available in the hospital setting for mere cents is marked up significantly. As for the nutrients that are offered, supplements are far cheaper and safer, if they are required.

When the oral route is available in healthy individuals, the IV route should not be used. There is a risk with each infusions (unlike drinking a glass of water and taking a supplement) and no clear reward.

The nutrients added tend to be water soluble nutrients. The bulk of which end up in urine very quickly. Some of the other nutrients are created in our body are not considered essential. So why offer them? While the remainder are found in abundance within a varied diet.

If you're feeling low in energy all the time, or have other symptoms that feel far from normal, please book in to see your GP.

Please note there can be too much of a vitamin or mineral in the same way there can be too little of a vitamin or mineral.

🚫 Please be extra vigilant with the infusions that offer potassium. Too much potassium can stop your heart.

Lots of people have poor scientific literacy. It's up to the people who know more in this area to do something.

To feel better in yourself by putting a needle in your arm, consider donating blood 💉

Reposted from @sarahkeoghrd A news headline this

Reposted from @sarahkeoghrd

A news headline this week claimed that “vegetarians have 14% lower risk of cancer than meat eaters”. This prompted people to think that they should give up meat. But when you read the full study, the results don’t quite match the headlines.
.
Do we need to reduce processed red meat to reduce cancer? Yes.
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What about red meat? The World Cancer Research Fund tells us we can safely have up to 500g cooked red meat/week.
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So what did this study show?
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1️⃣ 9% reduction in colon cancer in vegetarians. BUT only in men - the difference was not seen in women.
2️⃣ Reduction in breast cancer BUT once you matched vegetarians & meat eaters for BMI the difference vanished (high BMI is the big predictor of breast cancer & vegetarians generally have a lower weight due to ⬆️fibre).
3️⃣ Cancer is very much a disease of age & the vegetarians in the study were also much younger than the meat eaters. So did they really get less cancer? Would more cancers have turned up as they got older & reached the ages of the meat eaters? We don’t know.
4️⃣ All of the differences between vegetarians & meat eaters & cancer were seen in people who smoked. i.e. once they looked at non-smokers there was little differences in cancer risk between vegetarians & meat eaters.
5️⃣ The vegetarians were better educated, younger, less likely to smoke & had lower body weights. These are all things that reduce cancer risk. Vegetarians also eat more fibre & more fruit & veg which we know also reduce cancer risk.
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Does that mean the study has no value? No, not at all. We know that high levels of red meat, increases cancer risk. But I think that there are lots of things we can do to reduce cancer risk without completing cutting out meat:
✅ Stop smoking
✅ Get your 5-7 servings of fruit & veg a day
✅ Eat whole grains
✅ Mix up your proteins - add fish, beans, lentils, tofu.
✅ Exercise regularly
✅Drink coffee.
.
I think this study has a lot of useful info it but headlines from it are misleading. They could have said “younger people with lower body weights who don’t smoke, eat lots of fruit and veg and have more education get less cancer” & that would have been ok.

I harp on about preserving muscle function as we g

I harp on about preserving muscle function as we get older. I feel a bit stupid for never discussing preserving fat function as we get older.

I mean, the fat isn't just coating our bodies.

Our brain and eyes are fat blobs (obvs super fancy ones).
Our fat is used in communication.
Our fat levels dictate the quality of communication sometimes... (esp when we get too lean).
It has lots of roles.
It's busy. Maybe not as busy as muscle, you could argue, but busy nonetheless.

Our fat plays an important part in human health, in the same way our muscle does.

We talk about how much fat a person may have, and where it's situated. These things are relevant. But how often do we talk about how well a person's fat is working?
Letting our fat tissues function decline with age can put you at greater risk of diseases.

These researchers in Copenhagen looked at the power house of the cells, the mitochondria. When they're working well, the jobs the cell must do can be done better. .

They found that the ability of the mitochondria to produce energy decreases with age. However, a high level of lifelong exercises exerts a powerful compensatory effect. They can produce energy twice as well as people who don't do much exercise.

Also, more exercise meant that the cells produced less waste (free radicals).

And, exercise means you'll probably have more energy producing plants.

I am fascinated by this... And will now go down a rabbit hole....

I also can't believe I've not considered exercising to make my fat healthier before! Fear not fat, I love you, and will consider your health in future more. I want you to live your best life, full to the brim of energy!

When we eat the same foods all the time, we eat th

When we eat the same foods all the time, we eat the same nutrients all the time.

To ensure you take in a variety of nutrients, aim to eat a variety of foods!

Nope, you don't have to go low carb... So, what a

Nope, you don't have to go low carb...

So, what are healthful steps?
🔴 Add in fats
🔴 Add in proteins
🔴 Add in fibre
🔴 Add in anti-inflammatory foods

✅ Interestingly, I often reccomend supplements too. 💊 The supplements that are recommended are tailored to the person, and their symptoms.

#pcos

🍞 is super handy, insanely tasty & incredibly v

🍞 is super handy, insanely tasty & incredibly versatile.

🍞If you're thinking, it doesn't bloat me, then don't fret. It doesn't bloat most people. 😁

🍞 Why might it bloat you? To discover that you may need to do some research. Experimentation is required! Each test tells us something.

🍞 Why consider all these different breads? Because not all bread will bloat you. Knowing which ones you tolerate is fab info to have as it means this staple can remain a staple!

Suggested trials...

👨🏼‍⚕️ Soda bread (may be better, or not)
👨🏼‍⚕️ Gluten free but wheat containing bread (wheat v gluten)
👨🏼‍⚕️ Sliced pan - white or wholemeal (bran v no bran)
👨🏼‍⚕️ Sliced pan toasted (different texture)
👨🏼‍⚕️ Yeast risen bread (may be better, or not)
👨🏼‍⚕️ Sourdough (thank you bacteria)
👨🏼‍⚕️ Unrisen bread e.g. pita, wrap (may be easier?)
👨🏼‍⚕️ Breads made from different grains e.g. spelt, rye, corn, oat (is it the flour)
👨🏼‍⚕️Spelt sourdough (low in fermentable carbs).

Also, don't forget to chew your food well, sit up tall when eating & avoid distractions! You may be bloating as you're eating on the hop.

PS it may e.g the filling that's bloating you...

Sound complicated? Then visit a Dietitian who can figure this out for you. E.g. me or @edible_evidence 😁

Yes that’s right - 8 slices of bread. I want to

Yes that’s right - 8 slices of bread.

I want to share this again because there’s so much misinformation floating around out there about carbs.
.
A golden principle is to never prescribe anything less than, what is equivalent to the carbohydrates in 8 slices of bread. Anything less than this and the body begins to break down muscle for energy.
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These recommendations are for someone who is laying in a bed.
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Now imagine someone who is moving about in the world.
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Your body is no different.
In fact, your body likely needs more!!
.
The next time you hear that carbs are “bad” - ask yourself is this rooted in science or is this another fearmongering message from diet culture?
I would bet that it’s the latter.
.
It’s ok to eat more than an open faced sandwich.
It’s ok to eat carbs for more than 1 meal.
It’s ok if most of what you ate today was carbs.
It’s ok. It’s ok. It’s ok.

Reposted from @laura.iu

A 2016 study investigated the effects of eating 30

A 2016 study investigated the effects of eating 30g of sunflower seeds every day on blood sugar and cholesterol levels in people with type 2 diabetes.

The researchers found that regularly eating sunflower seeds improved blood sugar levels and raised HDL "good" cholesterol.

As they're delicious, this doesn't sound hard! 😁

Life throws a lot at people, and it can be a real

Life throws a lot at people, and it can be a real challenge to balance it all at once. When it comes to food, understanding the best way to fuel your body can be overwhelming. My mission has always been to help, and to keep it simple.

@greenfarmfinefoods asked me to come up with a protein packed recipe that was quick & simple to make, tasty and nutritious as part of their Get Real campaign. They sent me their Chilli & Garlic Chicken Breast Fillets to make my life much easier.

My family is super hangry at 5:45pm... so I'm really against the clock. Using these fillets was a game changer. Dinner was on the table by 6pm 🙂

#Ad #GreenFarmGetReal

Lactose Intolerance does not mean you need to foll

Lactose Intolerance does not mean you need to follow a dairy free diet.

In fact, you can enjoy most cheese and include a little yoghurt and milk.

Lactose free milks and yoghurts are available to buy in most shops now.

Everyone's threshold for milk and yoghurt is different. So some people with lactose intolerance can have more, some people can tolerate less.

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