Nutrition & Hydration Week

Nutrition and Hydration Week, is an annual event.

Its objective is to raise awareness about the important role food and drink play in providing health and well-being, including skin health. It is a time to celebrate the improvements in the provisions of nutrition and hydration locally, nationally, and globally.

Why Is Nutrition So Important To Health
Nutrition is derived from food and supplements to provide the nourishment required for overall health and growth physically and mentally.

Lack of nutrition will compromise health and wellbeing,  causing inflammatory skin conditions, promote sickness, serious ill health, even death.

Eating nutritious foods enables people to live healthier, happier, and longer lives. It lowers the risk of serious health issues, such as heart related disease, type 2 diabetes, and obesity.

Healthy eating can aid the reversal of chronic diseases and prevent prolonged health complications. In addition, eating a healthy balanced diet promotes a healthier, clearer, radiant and more youthful skin.

Healthy eating:

• May help prolong life
• Supports skin, teeth, and eyes
• Boosts immune system
• Supports muscles
• Strengthens bones
• Lowers risk of heart disease, type 2 diabetes
• May lower risk of some cancers
• Supports healthy pregnancies and breastfeeding
• Helps the digestive system
• Helps achieve and maintain a healthy weight
• Regulates energy levels
• Supports mental health

A Typical Nutrient Rich Diet
A typical nutrient and mineral rich diet can be obtained by following a balanced diet along with supplements where needed.

Carbohydrates
A lower sugar / Low-Gl diet will support good health, as well as a feeling of overall improved wellbeing physically and mentally. Low-GI whole foods such as fruits, vegetables, whole grains, beans, pulses, oats and healthy fats are ‘Nutrient-rich’. These Low-GI food types are slow-releasing carbohydrates. which release their energy into the blood stream gradually to provide a steady supply of energy.

Simple Swaps

Low-GI
Stevia or eliminate entirely
Brown rice
Wholegrain bread
Wholegrain pasta / Courgetti
Wholegrain rice / Quinoa /Cauliflower rice
Oatcakes
Oat based cereal (no added sugar)
Sweet potato / Root vegetables
Low-GI Fruits
Nuts
Date based treats
Natural based cordials
Home cooked & raw foods

Limit your fruit intake to 2 servings a day – Select Low-GI fruits such as; Lemons & limes, Raspberries, Strawberries, Blackberries, Cherries, Kiwis, Grapefruit, Avocado

Fruits & Vegetables
All fruits are nutrient rich and provide a sweet treat, the only caveat is that some types are extremely High-sugar / High-GI. Ideally limit your fruit intake to 2 servings a day to support a Low Sugar / Low-GI healthy eating plan. Or select Low Sugar / Low-GI fruits such as; Lemons & limes, Raspberries, Strawberries, Blackberries, Cherries, Kiwis, Grapefruit, Avocado.

Eat 5 portions of vegetables and fruits with a variety of colours each day to contribute to a healthy diet, a ‘rainbow diet will ensure you receive the essential combination of nutrients required for normal cell development and healthy bodily functions.

Green leafy vegetables such as: Spinach, Kale and Collards must be included into your daily diet, they are packed full of a variety of nutrients that help support health, to include powerful antioxidant that eliminate free radicals (damaging cell invaders) from your cells, and zinc which contains anti-inflammatory properties.

Eat a variety of orange and yellow vegetables to support overall immunity health. They are rich in Vitamin C and carotenoids, including beta carotene which converts to vitamin A in the body. They are high in antioxidants, a critical factor for collagen synthesis, which are needed for healing.

Raw fruits and vegetables are high in water content, an excellent hydrating food source.

In addition, they provide prebiotics, polyphenols and fibre which support a healthy gut microbiome thus better overall health.

Proteins
Fish, eggs, meats to include chicken, lamb, beef and pork or non-animal foods such as pulses and beans are all rich in protein and can contribute to a healthy balanced diet.

Oily fish such as salmon, mackerel, tuna, and sardines are crucial to include in your daily diet for optimum health and improved mood. Fish oil is an excellent source of omega-3 fatty acids.

Supplements can support a vegetarian diet with the guidance of a GP or Nutritional Therapist.

Red meat is a rich source of iron, zinc and B vitamins, specifically B12 in the diet. Limit portion size and the frequency eaten into the diet, and select grass-fed red meat for a healthier choice where possible. Avoid processed, high in saturated fat meat types to support a healthier diet.

Pulses and beans provide a protein rich source of meat replacement to support a vegetarian diet. In addition, include supplements with the guidance from your GP or a Nutritional Therapist.

Dairy
Dairy produce from cows, sheep, goats, buffalo provide milk, cheese and yogurt food types, which are a good source of energy and protein and contain a wide range of vitamins and minerals, including calcium. These will support bone health, including healthy teeth.

With the increase of people intolerant to dairy these days, there are now a wide variety of plant based alternative foods and drinks derived from soya, rice, oat, almond, hazelnut, coconut, quinoa and potato.

It is important to recognise that dairy food and drinks are a good source of nutrients, in particular calcium, and must only be eliminated from your diet where necessary; along with the guidance from your GP or a Nutritional Therapist.

Good Fats
Unsaturated fats, monounsaturated and polyunsaturated fats are obtained from coconut oil, vegetable oils, to include extra virgin olive oil, sunflower, soy, rapeseed; nuts, seeds, avocado and fish.

Snacks
Healthy Snack options such as a selection of nuts and seeds, such as almond, walnut, pecan, brasil, cashew, pistachio, pumpkin, sunflower, and flax seeds provide a good source of protein, healthy fats, fibres, vitamins and minerals such as copper, zinc, vitamin A, C and E which contribute to wellbeing.

Herbs & Spices
There is evidence herbs and spices provide antioxidant, anti-inflammatory, antitumorigenic, anticarcinogenic, glucose and cholesterol lowering activities, as well as properties that affect cognition and mood.

Here are a few that fall into the list of health benefits above. Add into your food or even make a tea from turmeric, ginger, chilli, cinnamon, sage, cayenne pepper, cumin, garlic, fenugreek, rosemary, cardamon, parsley, basil.

Powerful Polyphenols
Powerful polyphenols are not only found in fruit and vegetables rich in red and purple hues to include apples, berries and olives. Other foods rich in polyphenols include cocoa powder, dark chocolate, nuts, soy, cloves and other spices, beans and green tea. Polyphenols protect the body’s tissues against oxidative stress and inflammation and supports a healthy gut microbiome.

Fermented Foods
Fermented foodscontribute to cultivate a healthy diverse gut microbiome. A healthy gut microbiome is the 100 trillion or so bacteria and microorganisms that live in your digestive tract. A healthier microbe strengthens the walls of the intestines, and protect against disease and inflammatory related health conditions. They can help improve digestion, boost immunity, and reduce inflammation, all of which benefit overall health.

Only eat refrigerated sauerkraut, miso and kimchi, pickles in salt, not vinegar. Sugar free probiotic drinks such as kombucha, beet Kvass and apple cider. Cultured products such as live yogurt and of course no added sugar. Sourdough bread is a great bread option, select carefully if you have intolerances.

Click link for healthy recipe ideas ‘Recipes‘.

Water
Water is an integral part of a nutritious diet for many health reasons. Aim to drink 8 glasses of water per day to deliver nutrients to cells, aid your digestive system to flush out toxins from the body, promote cellular hydration for organs to function efficiently, keep joints lubricated, prevent infection, and regulate body temperature.

Click link to read the full article ‘Hydration Health & Skin Benefits.’

Vitamins & Supplements
Vitamin and supplements can provide additional safeguard to achieve a comprehensively healthy diet when used correctly. With decades of intensive farming, depleted soils, and environmental factors there is no safeguard that our produce is as nutritious as we would want.

It is plausible that nutritional supplements are required to meet with today’s demanding lifestyles, especially in people at risk from low vitamin and mineral intakes, highly active people, menstruating women, pregnant and breast-feeding women, vegetarians and vegans, the elderly, slimmer’s, smokers, drinkers and faddy eaters.

The reality is that eating the healthiest diet possible is not always enough for some individuals and one may need to seek advice from your GP or Nutritional Therapist regarding supplement intake.

Viridian Supplements are available at:
Emporium Treatment Clinic.
Visit our SHOP here

Nutritious Meal Planning Tips
Plan your meals ahead of buying your groceries to ensure you have the ingredients you need to prepare your dishes. This also avoids food waste.

Prepare your own meals to know exactly what you are eating.

Make your own fast food – roast a big tray of root vegetables, enough for a few days or a big batch of your favourite dish, and freeze in single portions so they defrost quickly ready to re-heat. Much healthier and cheaper than processed food or a take-out.

Aim to eat 3 meals at regular intervals each day, which will help to regulate the insulin levels and in turn regulate energy levels.

Make your own snacks, tasty protein balls, or mix up a bag of your favourite nuts and seeds.

Keep your water bottle with you to ensure you keep hydrated.

For More Detailed Information Read Our Blogs:

‘Why Are Meal Plans So Important’

‘Meal Planning Step By Step’

In Clinic Support

Here at Emporium Treatment Clinic, Marylebone our team or experts are on hand to help.

Contact Angela for a free chat about any of your concerns.

GP & Nutrition online services are available and face to face services are available in clinic.

Contact: 07930661971

Disclaimer
The information contained in this blog is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking prescribed medication. Food supplements should not be used as a substitute for a varied and balanced diet.

Author: Angela Taffinder the founder of Emporium Treatment Clinic. A practising Aesthetician for 35+ years, holistic and wellbeing advocate and yoga instructor. The creator of Yoga & Vitality.