Vegetable of the Month – Celeriac for September

Eating with the seasons is the best way to nourish your body and to care for the environment. Fruits and vegetables bought out of season have usually traveled a long way and are may have less nutrients as they are picked before they are ripe. Many of us are familiar with the “ripen at home” range in supermarkets, which usually leads to produce going rotten before it ripens.

Solve this problem, support local growers and your health by eating seasonably!

Celeriac is in season from September to April, and is an often-overlooked vegetable.

It is a root vegetable, with a slight nutty flavour. Prepare it by top and tailing with a sharp knife then using a potato peeler to remove the skin. You can boil it (about 20minutes) or roast it (about 40 minutes). I often add it to soups and to mixed roast vegetables e.g. with beetroot and sweet potato.

Health Benefitsceleriac

Celeriac is nutrient rich (as most vegetables are!), and therefore confers a lot of health benefits. The extraordinary quantity if vitamin K and presence of calcium and phosphorous in Celeriac helps to maintain bone density and prevent osteoporosis. Celeriac also has a lot of Vitamin B6, which prevents nerve damage and aids communication among nerve cells. For these reasons, it is thought to be beneficial for those suffering with Parkinson’s disease. Vitamin C, and other antioxidants, helps to maintain a healthy immune system, enabling us to heal wounds efficiently and to fight off infection. Celeriac contains both soluble and insoluble fibre, which promote a healthy digestive system and to control blood sugar.

Have you tried Celeriac before? Why not give it a go?

With warmth,

Caroline x

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Blood tests, hypothyroidism and vitamin D

I’ve recently got back from a fabulous holiday in Costa Rica, Central America. I am super lucky to be able to go there; I have amazing family and friends there, it’s beautiful, very biodiverse, the people are delightful and you can walk into a lab like a highstreet shop and order any blood test you like.

I know that this is quite a privileged thing to be able to do, and I wouldn’t advise that you do it unless you know how to interpret the results or have a doctor who can help you with it (I also saw an endocrinologist while I was there).

In the UK getting your own blood tests done isn’t possible. Here your GP has to order the blood tests, which means they first have to think that the tests are worth ordering and that the NHS should spend money on them. Even then, the lab tech running the tests can decide not to bother if they don’t think it’s relevant (I’m not kidding, this has happened twice with my Husband’s tumour markers!). It’s therefore quite uncommon for vitamin deficiency tests to be run, for example.  We also don’t get the full thyroid panel, or levels of antibodies. This lack of monitoring can make it hard to determine whether the changes you are making to your lifestyle and diet are having a positive effect on your hypothyroidism.

I can walk you through the diet and lifestyle changes you need to help your thyroid in a safe and systematic way, that’s unique for you! Click HERE

So I went with a plan. I wanted to know whether the vitamin supplements I have been taking are A) having an effect on my vitamin levels (i.e. being assimilated properly) and B) whether I should continue to take them.

I try not to take vitamins unless I really need to. In a lot of cases it’s unclear what a high dose of some vitamins can do, and there has been a fair amount of bad press out there. On the other hand, we know our bodies need certain vitamins, and for hypothyroid people, vitamin deficiencies are common and often undermine the health changes you’re making. For me Vitamin D is an important one – many hypothyroid people assimilate vitamin D poorly, yet it has such a huge role in moderation our immune systems. We don’t really get it from our food, and in the UK, getting it through sun exposure can be challenging.  Personally, I take a high dose Vitamin D3 supplement. In doing so, I need to watch my calcium levels as these can drop. SO I was curious to see what my test results showed.

Interestingly, despite this high dose supplement, my vitamin D levels were right on the boundary of being deficient. This means one of two things 1) that my VitD levels without the high dose supplements are ridiculously low or 2) that the supplement isn’t being assimilated. I don’t know which is the answer, though I do know that I start to feel tired, lethargic and brain-foggy when I skip my Vit D for a few days.

Luckily my blood work showed perfect Calcium levels, so no worries there.

Of course I had anti-thyroid antibodies, as you’d expect with Hashimoto’s Thyroiditis, and my white blood cells were slightly low – again common with my thyroid condition.

So, I’m sticking with the Vitamin D supplements and continuing to eat right and be well!  I’ll be back on the calcium-rich bone broth ASAP!

Caroline x

Vegetable of the Month – Beetroot for July

Eating with the seasons is the best way to nourish your body and to care for the environment. Fruits and vegetables bought out of season have usually traveled a long way and are may have less nutrients as they are picked before they are ripe. Many of us are familiar with the “ripen at home” range in supermarkets, which usually leads to produce going rotten before the ripen.

Solve this problem, support local growers and your health by eating seasonably!

Beetroot is a purple root vegetable, and relative of spinach, that many of us will have only ever eaten cooked and preserved in vinegar. There is a whole lot more to Beetroot! I can be eaten cooked or raw (as in juices and smoothies) and in sweet or savoury dishes.

I love to roast beetroot slowly in the oven (about 2 hours), then add it to a variety of dishes and salads. I also always eat the leaves. It’s important to get fresh beetroot, with crisp, fresh leaves. They can be wilted slightly and eaten like spinach.

Health Benefitsbeetroot 2

Beetroot is particularly high in Manganese – vital for bones, blood clotting, brain function and more – and folate, a B vitamin used for cell division and DNA formation (hence is necessity during pregnancy). The pigments that make beetroot red/purple are water soluble and provide both antioxidant and anti-inflammatory role capabilities.

Beetroot’s fibre and wealth of antioxidants increase antioxidants in the body and promote the growth of white blood cells – making it and ideal go-to food when your immune system needs a bit of a boost.

Beetroot also contains a high proportion of the amino acid glutathione, which is used in the healing and maintenance of our digestive tract. Beetroot is therefore particularly useful if you have suffer from digestive issues and suspect leaky gut (intestinal hyper permeability).

What’s your favourite way to eat beetroot? Let me know!

Caroline x

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Living with Chronic Fatigue Syndrome CFS/ME

I was diagnosed with Chronic Fatigue Syndrome in 2010 after I had been virtually housebound for nearly a year. At the time of diagnosis, and to this day, I felt like it was an unnecessary  and useless label. The diagnosis didn’t come with any kind of treatment plan, medication or even advice. It simply came with a “we don’t know much about it, but you’ll probably have this for life”. I was sent on my way believing that that was my lot. Thanks Doctor.

Chronic Fatigue Syndrome does more then it says on the tin – and that’s why many CFS suffers are fed up with this vague and dismissible name. CFS/ME is a complex chronic illness that manifests differently among it’s victims and involves not only debilitating fatigue, but also chronic pain, irritable bowel syndrome (IBS), brain fog, weight loss, fibromyalgia, headaches, nausea, insomnia, muscle weakness and more.  woman-506120_1920

The causes of Chronic Fatigue Syndrome are still debated, despite it being reported for more than 200 years. It’s likely that there are several triggers, and that a unique mix of factors trigger each individual’s illness.

In addition to viruses as the cause e.g. Epstein Barr, a recent review proposes a disruption of gut microbiota as a possible cause (Navaneetharaja et al. 2016). Our gut microbiome is so important for our long-term health this proposal doesn’t surprise me at all, and it fits with my experience. Because our gut microbes are so important, whether they are disrupted by a pathogenic virus, poor diet, stress or something else, the knock-on effects can be far reaching.  CFS has also been proposed as an autoimmune disease triggered by gut dysbiosis and disruption of the lining of the gastrointestinal tract (Navaneetharaja et al. 2016).

It’s easy to think that the virus that I caught in Costa Rica in 2009 was the culprit, as many studies show connections between CFS and various viruses, but in reality the virus I caught was the straw that broke the camel’s back. My CFS had been simmering away for a long time – I believe since my mid teens.

For me, I believe my immune system has been operating sub-optimally for a long time. I believe that my CFS is a result of gut dysbiosis and autoimmunity.  I know that when I look after my gut and acknowledge my diagnosed autoimmune disease (Hashimoto’s thyroiditis) my symptoms improve. It’s common to collect autoimmune diseases if you don’t catch them early and work at reducing inflammation.

For years I’d had periods of inexplicable exhaustion. As a child I’d happily curl up anywhere and go to sleep. In the summer holidays I remember systematically sleeping in until 11:30am and being shocked by how tired I was, but I simply couldn’t wake up earlier. I’ve never been sporty or energetic and I know I should be in bed at 9pm. I have been constantly cajoled, pestered and teased into doing things – going for walks, staying up late, going to the pub – when my body is crying out for sleep. At university, during my undergraduate, I had one day of SCUBA diving each week in the winter. I’d suffer severe headaches afterwards and I’d be exhausted the next day, barely able to walk to my lectures. In my early 20s I’d wonder if I’d be able to walk to and from town – just a 20 minute walk – but I was unsure of my strength. I remember catching a cold and being in bed for days, and then unable to walk faster than an 80yr old with a Zimmer frame. It was ridiculous and I remember marvelling at my lack of strength.  Each of these episodes passed and, once they had, I continued on with normal life – after all, all the doctors I saw told me I was normal.

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The final straw

I got seriously ill in 2009, at the end of my PhD. I’d had several quite stressful years during my PhD, but I’d loved my work and was passionate about producing high quality science. I’d worked hard in a very toxic system with no support. I had my ideas and data stolen, suffered abuse of power, manipulation and sexual harassment – things that are rife in academia. No-one had my back. I didn’t have an academic champion or mentor until it was far too late. This stress during my PhD was definitely a huge contributor to my poor health – and a big factor in distancing myself from academia. But it wasn’t the sole cause of my CFS. Many people unhelpfully told me I’d made myself ill by working too hard. While several studies link perfectionism and CFS (as reviewed by Kempke et al. 2015) this isn’t the full story.

What it CFS feels like

The fatigue is like no other. A total exhaustion that stops you from being able to lift your head off of the pillow, from moving your legs to get out of bed, from standing while the kettle boils or from being able to speak. It prevents you from functioning and makes you pause and question the necessity of every action. The brain fog that goes along with it is nothing short of terrifying. I could no longer rely on my brain. I couldn’t recall dates, times, facts or even names of close friends. I couldn’t problem solve. I couldn’t hold a conversation because I couldn’t follow it or remember what had been said or what I had already asked. It was humiliating and scary. I had terrible IBS and, despite eating three or more main meals in a day, I kept loosing weight. I ate and napped. That was it.

I went from being a competent, independent and reasonably intelligent woman to someone who couldn’t communicate with her friends, didn’t have the energy to read and couldn’t walk to the end of the road. I was by myself all day while my husband was at work. I was lonely and down. I needed to be cared for. I needed someone to shop, cook and clean for me, and my husband became my carer.

broccoli-952532__180Slowly I made myself better by focussing on me and allowing myself to put my health first. I took advice, I listened to my body and I learned to let go of anger. I changed my diet, even though my diet was healthy, and my approach to life. I radically reduced carbohydrates and I cut out gluten. I prioritised my sleep and I stopped using chemicals in my home and on my body.

It took time, but I returned to “normal” – at least I was no longer chronically fatigued and ill. I was different though, but in a good way.

I have to keep on top of it, especially since I also have Hashimoto’s thyroiditis, which shares many of the same symptoms as CFS. When I let my diet slip or if I pack too much in (which is a constant tendency),  I know I’ll pay the price.  It’s all about balance.

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Do you suffer from CFS or another debilitating illness? I’d love to hear your story.

I’ll be posting soon about the changes I made that helped me get my energy back, so FOLLOW my blog to make sure you don’t miss out.

Want to start feeling better right now? Check out my Reboot  I’ve packed all my best tips on how to get your health back on track in just 4 short weeks. This online package allows you to find your foundation of good health. It guides you through changes that will have long-lasting effects on your symptoms and overall health in a safe and manageable way.  It’s a great start towards taking control of your health and reaching goals!

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All the best,

Caroline

 

Love your microbes

I heard Tim Spector’s talk at the College of Medicine’s “Food. Food the forgotten medicine pictureThe forgotten medicine” conference earlier this month. He is mad about gut microbes and health, and has written a book about it The Diet Myth.

We are covered in microbes – single-celled organisms that are invisible to the human eye and the oldest form of life on Earth. These micro-organisms live on us and in us – with a wealth residing in our digestive tracts. Each of us has a unique gut microbial blueprint – passed, in part, onto us by our mother during a natural birth, but dependent upon our genetic make-up (Goodrich et al. 2014). When we are healthy our microbes are diverse and abundant, and responsible for immune system development and long-term health (Romero et al. 2014).

99% of our microbes are beneficial. 

These “friendly gut microbes”, if you will, enable us to breathe, to digest our food, manage our weight, regulate our immune system and resist disease (Stearns at el. 2011).

Altered gut microbial diversity, or dysbiosis, plays a role in chronic and systemic disease, such as obesity, cardiovascular disease, diabetes, IBS, Ulcerative colitis and Crohn’s disease (Kinross et al. 2014), autoimmune disease e.g. rheumatoid arthritis, MS, Hashimoto’s thyroiditis, Grave’s diseases (Amy et al. 2013) and cancer (Schwabe and Jobin 2013).

It’s therefore worrying that we have grown-up being afraid of “germs” and systematically kill-off these life-giving, protective microbes with hand sanitiser, bleach, antibiotics. We can also cause dysbiosis through infection, lifestyle and diet.

Killing-off or not looking after our microbiome has long-term health consequences. In children, for example, taking antibiotics between 0 and 2years old is linked to increased chance of childhood obesity, growth impairment and allergies (Cox and Blaser 2014). We’ve likely all had antibiotics, and kids are given them routinely because of the plethora of infections they tend to get. If you must have antibiotics, you can buffer the effects by using a good probiotic and ensuring a diet and lifestyle that promotes the re-establishment of a healthy microbiome.

coral 3Our gut microbiome can be thought of as an ecosystem – a biological community of organisms that interact with one another and respond to the physical environment.. A high biodiversity of organisms, relative to climate, is characteristic of a healthy ecosystem – be it a coral reef, tropical rainforest, lake, field, desert or our guts. A high diversity of organisms ensures that each niche, or need, is fulfilled and gives back to the system. As such, an ecosystem is more resilient to short term environmental change and stresses, and therefore less susceptible to disease. Optimal climate is necessary for maintaining a healthy ecosystem.

 

The same is true for our guts.  To ensure optimal health, we need to nurture our gut microbiome by providing a favourable environment for the long-term (Xu and Knight 2015). In general, this means a whole foods diet including a diverse range of vegetables – including the pre-biotic containing ones such as Jerusalem Artichoke which help to provide the food for our microbes. The phytonutrients found in plants are irreplaceable and essential for good health – make sure you eat a high diversity of vegetables. Include some nuts and seeds, fish (for your omega 3 essential fatty acids) and whole grains and dairy. Limit red meat.

burger-1140824_1920A diet high in processed food is high in sugar, trans fats, saturated fat, additives and refined carbohydrates and is undeniably bad for your health, and your microbiome.  A bad diet can can drop your gut microbial diversity by 40%, which of course compromises your health and sets you up for disease.

Want to know what your gut is doing? It can be really useful if you have a chronic illness. I had mine done by a naturopathic doctor when I was diagnosed with Chronic Fatigue Syndrome.  It certainly helped me understand my health and take control of my health.  Though it seems like you need a referral by a doctor, which can be very difficult to get, visit www.mapmygut.com to find out what’s going on with you’re microbiome.

In the mean time, look after your microbiome!

Email caroline@flourishwellness.co.uk to book a FREE discovery session to talk about your health how diet and lifestyle changes can help.

Did you see my post about inflammation and your health? Have a read HERE.

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Chronic Fatigue- diagnosis to remission

Sometimes I can’t quite believe that I was pretty much housebound for 18 months in my twenties. Other times it seems all too close for comfort. The lack of recognition and respect Chronic Fatigue Syndrome patients receive still astounds me.

For me, like many, it was a long road to a very unsatisfactory diagnosis. For over a decade I told GPs that I was exhausted and not able to keep up with my peers. I told them I felt unwell and that I was worried. I told them I was not depressed. I told them that I was sleeping 12hours a day and was still exhausted. I told them I had to rest for days after exerting myself and that I lacked concentration and motivation. At each and every appointment I was told that my symptoms were vague and non-specific and therefore there was nothing to be done. I was told I needed to socialise less (at a point during my degree that I was a hermit), to get more sleep (more than 12hrs a day?) and that I was probably depressed (maybe, but chicken or egg?).

And so I lived in this state of exhaustion. I resigned myself to it. I thought it was just  the way I am. But I could never fathom how people could just get up and do things, how they could achieve so much. Where did they get the energy? Why couldn’t I do everything? Why wasn’t I “normal”?

Things came to a head when I was writing up my PhD thesis. I’d moved to Costa Rica to write up (well, why not!?) and, within a week of being there, I contracted a really bad stomach virus. I didn’t eat anything apart from watery rice for two weeks. I lost a lot of weight and I simply never recovered my energy.

I was extremely ill. I couldn’t shuffle across the apartment without stopping to rest. I couldn’t stand in the kitchen long enough to boil the kettle. I couldn’t hold my arms above my head for long enough to wash my hair. I had to have a nap after a conversation. I had irritable bowel syndrome. I ached all over – in both muscles and joints. I couldn’t concentrate for more than a nano-second and my memory was atrocious. I was constantly hungry and loosing weight rapidly. One day the world went black and I temporarily lost my vision.

I went from doctor to doctor and had test after test. I gave countless vials of blood and saw a seemingly infinite array of “specialists”, but none could offer me any viable explanation. All told me I was “normal”.

I soon learned that being “normal” in the medical world simply means that the test needed to detect what is wrong hasn’t been discovered yet.  Unfortunately, it seems that most doctors tend to listen more to the lab data than to their patients. Either that or they are unwilling to collaborate and problem-solve with the patient.

I wrote my PhD thesis and planned my wedding – I’m not sure whether this was tenacity or stubbornness, maybe a bit of both. I knew that, like most, my PhD was a huge stressor, and had been for sometime. I knew that I wouldn’t start to get better until I could put it behind me. My decision to persevere and finish my thesis was met with a lot of eyebrow raises and head shaking, but I knew having it hanging over me would be worse in the long run. That was my decision.

Back in Australia, newly married and with my doctorate (cum laude) secured, I was unable to leave the house. My GP finally stuck a label on what I had: Chronic Fatigue Syndrome. She told me there was no cure and that I would likely have it for the rest of my life – that there was nothing I could do.

For me, that meant no career, no kids, virtually no social life and that my new husband would be my carer. Clearly something had to change.

I read and researched CFS, and a friend recommended a local naturopathic doctor. Finally someone who listened to me, who didn’t tell me I was imagining my symptoms or that I was depressed. He is ordered tests and diagnosed me with dysbiosis and intestinal permeability – things that many doctors still deny the existence of despite a wealth of evidence. Together we looked at my diet and lifestyle and I began to make changes. It was slow, and it was hard, but I stuck at it. I designed my own diet, one that suited my needs and took my various nutrient deficiencies into account.

Slowly, I began to get better.

I also took a long hard look at my life, and where, and to whom, I was loosing energy. I realised I wasn’t good at looking after myself and I usually put myself last.

What’s most interesting is that my pre-CFS diet wasn’t “bad”. I’ve always eaten vegetables, nuts and pulses. I hardly ever ate fast or processed foods. I always cooked from scratch and kept myself hydrated. Clearly, a “normal” diet was not ideal for my body and was not going to promote healing and health.

I learned that doctors don’t always know best. That you are the expert of your experience and no-one should try to diminish it. Once you have found someone who will work with you, instead of dictating to you, you’re onto a good thing.

Had I not been told I was “normal” 10 years earlier, maybe the autoimmune storm that seems to be my body’s default status now wouldn’t be raging quite so hard.

After a post-doc in the USA, having a couple of kids and caring for my husband through cancer, I am now help others take control of their health as a Health and Nutrition Coach. I help people with chronic inflammation reduce and eliminate symptoms associated with thyroid disease, type 2 diabetes, inflammatory bowel disease, irritable bowel syndrome and CFS, and weight management through cancer. I always encourage people to discuss our work with their doctor. But it’s amazing how many doctors refuse to listen and instead belittle the huge steps these people are making in taking control of their health.C_14

Symptoms of Hypothyroidism

Sleep has always been an important part of my life, and I’ve been able to sleep in some pretty spectacular situations – from a sun-warmed stone on a mountain top to the bouncing bow of a boat in the cold, driving rain. In hindsight, my ability  – or need- to nod off was probably a symptom of my thyroid disease.

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Recently I have met a lot of people with hypothyroidism, or suspect they have it despite their blood work being normal. Many of these people have a long list of symptoms that they have never associated with their thyroid condition and have lived with them for years. They are are used to feeling less than optimal and easily put these, often non-specific, symptoms down to age or lack of sleep.

But what if you could feel better? What if you could get rid of those aches and pains?  Today I want to give you a more comprehensive list (but by no means exhaustive) of the symptoms you may experience with hypothyroidism – there may be more than you may realise.

Chronic symptoms of hypothyroidism can be reduced or eliminated through changes in eating habits and lifestyle.

I’m walking proof of this. I have gone from being bedridden, aching all over and barely able to move to, on the whole, being fully functional!  I still get the odd flare-up, but there is usually a clear cause, such as over working, catching a horrible bug or letting my sugar consumption creep up. When this happens I know I have to go back to basics and “Reboot“, to get back on track. And it works.

If you have hypothyroidism, particularly Hashimoto’s thyroiditis, and suffer from chronic symptoms it’s important you know that they are an indication that your body is not functioning at it’s best. You have those symptoms for a reason.

Masking symptoms with pain killers and supplements without addressing the cause can compromise your long-term health.

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If you have these symptoms please know that you can feel better. It may take time. It may take effort, but it is possible! With no help or guidance from medical doctors as to how to manage my diagnoses (first CFS and then Hashimoto’s thyroiditis), just a prescription for Thyroxine, for a long time I thought I was going to be virtually house-bound for the rest of my life. Thank goodness I took control of my health and made the necessary changes to feel better.

I read and researched. I used my background in Immunology to understand the science behind my disease, then I listened to my body and used my knowledge of nutrition to heal and get as healthy as possible.

Here is a list of some of the symptoms you may have, even if you’re taking thyroxine. How many of these do you have?

  • Palpitations
  • Fatigue
  • Slow speech
  • Slow movements
  • Brain fog/confusion/forgetfulness
  • Liver tenderness
  • Insomnia (yes, even with hypothyroidism)
  • Hypoglycaemia
  • Muscle and joint stiffness
  • Fibromyalgia
  • Pins and needles
  • Puffy, itchy, scratchy eyes
  • Puffy hands and feet
  • Cold extremities/ low basal body temperature
  • Irritable Bowel Syndrome (IBS)
  • Tinnitus/hearing problems
  • Restless legs
  • Hair loss
  • Eczema/ dry skin
  • Migraines
  • Blurred vision
  • Anxiety
  • Mood swings
  • Inability to cope with stress

I had more than 75% of these symptoms and I was misdiagnosed for 5 years. Now I live largely symptom free!

Get in touch to hear how we can work together to improve your health and get rid of your symptoms.

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If you have some of these symptoms and haven’t got a hypothyroidism diagnosis, then it’s advisable to talk to your doctor. These symptoms don’t mean you DO have hypothyroidism and are not meant for diagnostic purposes. If you are at all concerned about your health, then make an appointment to see your doctor.

I am happy to help you make positive dietary and lifestyle changes alongside your medical doctor.

Take control of your health and feel better!

With warmth,

Caroline x

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P.P.S. Interested in health coaching but not sure what to expect? Have  read of THIS page or send me an email HERE.  You can have a FREE Discovery Session with no obligation to sign-up for coaching. Remember, I can coach you no matter where in the world you are!

Fat is not the problem

For years heart surgeons, doctors, the government – anyone you can think of – have advised us against eating fat. It has been drummed into us that saturated fat is particularly bad, and that if we eat a lot of it we will get fat and also develop heart disease. Eating too much fat was considered the primary cause of heart disease, the theory being that high fat results in high blood cholesterol, which clogs arteries.  The advice was to switch to a low-fat diet, and take statins.

Now doctors, even heart surgeons, are admitting they were wrong.

There is NO link between saturated fat intake and heart disease, even in patients who already have coronary artery disease (Puaschitz et al. 2015)!

Heart disease is not about fat, its about inflammation.

With the advice to cut dietary fats came a boom in obesity, diabetes and other metabolic syndromes. Low-fat products flooded the market and we all felt virtuous when we consumed them. But what were, and are, we consuming? In an attempt to make these products appealing in the absence of flavoursome fat, low-fat foods are usually laden with sugar and additives. And this is a big part of the problem – these substances cause inflammation and don’t fill us up like fats do (so we often go back for more).

Inflammation is the underlying cause of chronic disease. It is a normal, natural and vital part of our immune system – we need inflammation to protect us from harmful bacteria, viruses, toxins and to seal our wounds. It needs to be activated quickly, contained locally and suppressed effectively – otherwise it becomes harmful. It is designed to be short-lived so that it doesn’t go on to harm our own body. When it is not short lived, and becomes chronic, we become diseased.

Our Western diets are largely based on refined carbohydrates e.g. white flour and sugar, and too much of the wrong fatty acids, plus we are surrounded by new and synthetic chemicals, that can also trigger the inflammation response.

Reduce Chronic Inflammation and feel better

Cutting fats from our diet robs us of vital nutrition and usually leads to an increase of foods and substances that are detrimental to our health, like processed low-fat foods.  We need fat for vital body processes. Here are some examples:

  • Blood cell formation
  • Hormone production
  • Vitamin transport (some are only soluble in fat)
  • Protection of nerves and conduction of nerve impulses
  • Cholesterol (yep, we need cholesterol – it carries vital fats and vitamins around our body and helps produce hormones)

Some fats, such as Omega-3 (an essential fatty acid) are vital to our health and need to be taken in through our diet. Omega-3 essential fatty acids are extremely beneficial for optimal brain function and in preventing disease like cancer, heart disease and arthritis. You’ll therefore be compromising your health if you avoid this form of fat!

Omega-6 is another essential fatty acid, but unlike omega-3, we tend to over consume it because it is present in high quantities in many processed foods. Over consuming this fatty acid causes inflammation – which is what we want to avoid!

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What fats should you eat? 

Of course, what your body needs is entirely unique, and so, therefore, are the types and amounts of fats you need (read more about my health philosophy HERE), but in general it is all about balance – or regain balance if you are currently unwell. Yes, have some saturated fat in your diet, but ensure it is from a good healthy source – butter and coconut oil are good options – and don’t go mad with it. Ensure you only cook to a high heat with oils that are stable at high temperatures (i.e. saturated fats; coconut oil, butter, lard). My preference is coconut oil as I can’t tolerate dairy due to my Hashimoto’s Thyroiditis. Use olive and nut oils on salads and generally where you are not using a high heat.

Ensure you are getting your Omega-3 fatty acids from oily fish (well sourced)  as well as from nuts and seeds (Chia is particularly good – I always include this in my Omega-3 Super seed mix and sprinkle on breakfasts, soups, casseroles etc). You will not get fat from eating nuts and seeds as part of a whole foods, balanced diet (i.e. not based on processed foods). The additional minerals and fibre you will gain from adding nuts and seeds will help you feel even better.

Avoid packaged, processed foods, which are often high in trans-fats (usually artificially created to promote shelf life), refined flour and sugar.

Consult a doctor before making major changes to your diet, particularly if you have a chronic conditions. Remember you are the expert of your body.  You can read some scientific articles about fats and heart disease HERE and HERE.

Want to decrease your chronic inflammation in a safe and sustainable way?  Make a great start by completing The Reboot!  The Reboot is an online health coaching package designed to help you get your energy back, take control of your health and embrace your life in just 4 weeks. Click HERE  and HERE for more information.

Think you might want something more personal? Get in touch HERE for a FREE no obligation Discovery Session to learn how I could help you.

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Be well,

Caroline x

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How much sugar?

Sugar has been in the news a lot recently, and maybe you are sick of people talking about it. Maybe you don’t want to feel guilty for that glass of coke or that extra slice of cake, and fair enough – it’s your choice. But what if it is seriously affecting your, and your family’s, longterm health?

It’s easy to listen to the news and think that sugar is a “fat” person problem, or that you don’t drink sugary, carbonated drinks, so you’re ok. But unfortunately that’s not the case.  Sugar, in any form (fruit sugars, honey, maple syrup, corn syrup..), is potentially harmful – yep, you read that right, but hear me out.

Sugar types

The negative effects of sugar are numerous and far reaching – to the point that it was recommended by scientists years ago that it be regulated like tobacco and alcohol. The effects are that serious. It is that toxic.

I know that when I’m having an autoimmune flare-up – fatigued, headachy, joint ache, big puffy eyes (all because of my thyroid disease), the first thing I need to do is check the amount of sugar in my diet. And I generally don’t eat much sugar at all.

Sugar causes:

  • Metabolic Syndrome: diabetes, hypertension, liver problems, cardiovascular disease and non-alcohol fatty liver (Read more HERE).
  • Fat stores – when consumed in high doses, fructose overwhelms your liver’s ability to process it, so it gets stored as fat to stop it harming your body.
  • Hormonal mayhem – For a start, fructose suppresses gut hormones that tell you you are full (leading to over eating). Secondly, glucose causes your body to flood with insulin (a growth hormone), which is good and normal, but over stimulus can lead to insulin resistance and type 2 diabetes. If you have a condition that involves the endocrine system e.g. thyroid disease, then you need to have a think about sugar.
  • “Bad” gut micro flora bloom, leaving you bloated, sluggish and unable to digest food properly.
  • Tooth decay
  • Cancer risk and poor prognosis (read HERE).
  • Chronic Inflammation – all those underlying, background symptoms -aches and pains, arthritis, headaches – may relate back to sugar.

So, am I suggesting you never eat anything sweet again, including fruit? No.

I am suggesting that you take a look at how much of each sugar type you currently eat and whether the risks are worth it. Learn how much your body can tolerate and chose the types you consume wisely.

Of course I’m not telling you to stop eating fruit, just don’t under estimate it’s sugar content – always go for the whole fruit, which includes fibre and water to help your body deal with the sugar, rather than juices or dried fruit.

What should you do? Here are some absolute basics:

  1. Stop drinking soft drinks, fruit juices and squash/cordial – swap for tea, vegetable juice or water with lemon or lime.
  2. Start checking labels. Anything with more than 5% sugar is not a good option.
  3. Get in the kitchen – Clear out your cupboards and start cooking.  Get rid of your packaged, processed food. Buy fruit, vegetables, nuts, pulses and lean meat. You don’t need to be a master chef to put together a quick and healthy meal.
  4. Stop buying low fat foods – fat is not bad. Sugar is bad, and sugar gets turned into fat. Low fat foods are full of sugar.

Confused or don’t know where to start? Send me an EMAIL.

Or start The Reboot and start feeling better fast!

Flyer for webWe have made big changes as a family. I want to reduce the chances of more Cancer in my family and to keep my Hashimoto’s disease under control.

Sugar is at a minimum. We eat some fruit each day and have dark chocolate or homemade granola or muffins as a treat every now and then. It is difficult and sometimes we have to Reboot.

It is hard to live a low-sugar life, because it’s become the norm to consume a lot of sugar on a daily basis. It’s normal for kids to have sugary snacks throughout the day, and to top-up on sugar-fill fruit juices or squash. In fact, if you “deprive” your child of these tasty, toxic, treats you are considered slightly strange and probably a bit mean. I try to make it as easy for my kids as possible, and am usually ready with a healthier alternative, but it takes planning and motivation.

I think it’s worth it – I’m sticking at it for our long term health.

Are you on a low-sugar eating plan? How has it benefited you?

7 things you should know if you take thyroxine (T4)

Today I booked myself another blood test to check whether the thyroxine (levothyroxine, T4) dose I am on is keeping my other thyroid-related hormones within normal range. I have Hashimoto’s Thyroiditis – a chronic autoimmune condition that, if left untreated, can be a serious problem.

Each time I collect my thyroxine from the chemist he tells me not to have it with milk. I then tell him that I’m dairy intolerant so it’s not an issue. Recently I started wondering what it was about the milk that was a problem. And, are there other things we should be aware of that we aren’t routinely told?

Whether you have Hashimoto’s thyroiditis or another form of hypothyroidism, you need your thyroxine to be working so you feel your best and stay healthy long-term. This is important stuff!

This week I went back to the original scientific literature to check a few things out. Here are some of the things you need to know if you take thyroxine:

  1. Most people on thyroxine have Hashimoto’s Thyroiditis (Davis et al, 2015) – an autoimmune disease that will not go away. It seems that many people on thyroxine don’t really know why they are on it. If that’s you, don’t panic, just book an appointment with your doctor to check it out. Your doctor will explain the medical reasons behind you taking thyroxine and whether or not it is an autoimmune condition, and together you can take control of your health from there.
  2. Thyroxine (T4) is the hormone our thyroid is struggling to produce when we are hypothyroid. It comes in several different forms, but the most common (especially in the UK) is tablet form of synthetic T4, commonly known as Levothyroxine.
  3. Many things affect how well Levothyroxine works in replacing your natural T4 supply.  For example, whether the dose is right, if we take it regularly and whether it interacts with other things that may stop it being absorbed properly into our body.
  4. Levothyroxine guidelines recommend taking on an empty stomach first thing in the morning. This is supported by Bach-Huynh et al. (2009), who also recommend fasting for 1 hour afterwards, and highlight that it can take up to 4 hours for levothyroxine to be absorbed. The idea behind fasting is to maximise the chance of it being absorbed without something we eat interfering.  Do you wait an hour to eat after taking thyroxine? 
  5. Common “morning” foods and habits that can reduce your thyroxine absorption include coffee, soy, grapefruit juice, high fibre foods (e.g. bran, granola and wholemeal bread) and multivitamins that contain calcium and iron (Andrade 2013).
  6. Levothyroxine needs high stomach acidity to be properly absorbed (Centanni et al. 2006) – something people with Hashimoto’s Thyroiditis usually lack!
  7. Levothyroxine can lead to dairy intolerance as it inhibits lactase production (the enzyme needed to breakdown milk sugar). Unsurprisingly therefore, 79% of people with Hashimoto’s in one study were found to be lactose intolerant (Asik et al. 2014). Lactose is often used to “fill” thyroxine tablets, so if you’re concerned about this talk to your doctor about possible alternatives. I’m not sure if this was what my chemist was referring to – I haven’t come across any other milk-related problems with taking levothyroxine, apart from maybe that calcium reduces absorption, have you?

How do you know if your thyroxine is working?

If you keep going back to the doctor and get a higher dose of thyroxine, you may be doing something that is stopping it from working properly, and perhaps you should discuss this with your doctor on your next visit.  Otherwise, try a few things. 1)  do a Symptom check (I am a BIG advocate of this and use it regularly with my clients – it reminds us that we are experts of our own body and only we know how we feel). If you’re having the tell-tale hypothyroid symptoms of fatigue, aches and pains, brain fog etc, then it’s likely you need to review your thyroxine dose or the way you take it. 2) get a blood test and discuss with your doctor whether your hormone levels are within normal range.

Other factors can affect the dose of thyroxine you need, like life-stage and weight, so  make sure you get checked periodically. Also, be aware that you can be within “normal” range and still feel rubbish – that is where point 1 comes in and you will probably need to consider dietary and lifestyle changes to reduce your symptoms. Give me a shout HERE if that’s you!

Do you have a “must-know” fact about thyroxine (preferably backed up by science)?  Let us all know by commenting below.

Remember, if you have ANY concerns about your health or questions about why you are on thyroxine, please discuss this with your doctor (not google).

Don’t forget to share and like this post especially if you know someone who could benefit!

Be well!

Caroline x