Now the summer is well and truly in full swing and we are spending more time outdoors, being more active and feeling the heat it is important to stay hydrated.

Signs of dehydration include Headaches, lack of concentration, irritability, high pulse rate, and extreme thirst.

So it is important that we drink enough fluids throughout the day to ensure that we are not getting thirsty.  One should never be thirsty or else we are already in a state of dehydration.

Here are my top ten tips to staying hydrated.

1.       Hydrate in advance – start your day with a big glass of water and ensure that you drink water before you go out in the sun or exercise.  Obviously, you need to drink regularly throughout the day but think ahead.

2.       Avoid too much caffeine – drinks containing caffeine act as a diuretic (make you pee more) and therefore cause you to lose more fluids so make sure that you avoid caffeinated drinks.

3.       Avoid too much alcohol as this can also also act as a diuretic and make you dehydrated.  You could try drinking water between alcoholic drinks.

4.       Keep an eye on the colour of your urine – if it is too dark you are dehydrated.

5.       Eat more fruit as this contains water.

6.       Flavour water naturally with fruit if you don’t like plain water.

7.       Milk and sugar free drinks including teas and herbal teas, coffee and fruit juice contribute to your fluid intake too. However, limit yourself to one glass  150mls of unsweetened fruit juice per day,

8.       Keep a refillable water bottle with you at all times.

9.       Have a liquid breakfast such as a smoothie.

10.   The amount of fluid we need depends on many factors including humidity, temperature of the environment and the amount of exercise we do.  The amount we need can vary from person to person.

How much should I be drinking?

As a guide women should be drinking a minimum of 1600mls a day and men at least 2000mls a day.

Please click on the link to find more detailed information on recommended intake for specific groups including the children and pregnant/lactating women – https://www.bda.uk.com/foodfacts/fluid_water_drinks

If you need further advice and help on any nutrition and hydration issues please contact us at enquiries@eatwellnow.co.uk.

16/04/18 Spring clean the health and wellbeing of your workforce

Are you an employer looking to create a healthier work environment in your workplace?  Perhaps you are an HR manager who is responsible for organising employee perks and benefits?  At Eat Well Now we run workplace nutrition workshops that cover topics such as food and mood, heart health, weight management, how to manage stress/IBS and much more.

Improving the wellbeing of your staff can reduce absence; lead to a more productive workforce; and improve staff morale.  Having fun, interactive events and workshops in your workplace can help foster a positive thinking culture amongst your employees and help with team building.

Debra has recently become accredited to deliver the BDA Work Ready programme so be rest assured that you will be receiving advice which is evidence based by a Registered Dietitian. The BDA work ready programme offers a bespoke nutritional wellness programme tailored to your employees’ needs.

To find out more about the BDA Work Ready programme  and the benefits of improving your employees’ health and wellbeing and please follow this link https://eatwellnow.co.uk/workplace-nutrition-workshop/

You can contact us at enquiries@eatwellnow.co.uk to book an initial meeting or arrange an nutritional needs assessment of your organisation.

 5/06/2017 Very Low Calorie Diets (VLCD) for Type 2 Diabetes

Research on very low calorie diets

The use of very low calorie diets for Type 2 Diabetes hit headlines when researchers at Newcastle University found that a VLCD was effective in reversing Type 2 Diabetes.  Since this initial research another high profile research study has started.  Diabetes UK are working with Professor Roy Taylor at Newcastle University and Professor Mike Lean at the University of Glasgow.  Their research team are looking at the long term effects of an intensive weight management plan that can help put Type 2 Diabetes into remission.

The study by Diabetes UK is called the DIRECT study. For further information on this please click on the link 

What is a very low calorie diet?

A very low calorie diet is defined as a diet with a calorie intake of 1000kcals/day or less. A very low calorie diet will typically involved replacing conventional foods with diet milkshakes, soups or bars.  It is not recommended that you maintain a very low calorie diet for longer than 12 weeks as extreme calorie reduction can lead to nutrition deficiencies and could even lead to heart problems.

Is the diet safe to follow?

Very low calorie diets are regarded as extreme diets and anyone interested in trying the diet should consult their doctor or specialist who can assess its suitability for you.

One issue with very low calorie diets is ensuring you get enough essential vitamins. A dietitian can help you to ensure your nutritional needs are best met whilst following the diet.

What diet is being used in the DIRECT study?

The diet used in DiRECT will last for between 8 and 20 weeks and provide around 800 calories a day. It will consist of four diet soups or shakes per day, providing all essential vitamins and minerals and lots of fluids.

How can I follow a similar diet?

If you are interested in following a similar diet then it is essential that you do so under medical supervision to ensure that it is appropriate for you to follow a VLCD.  It is also essential that you do so under the guidance of a Registered Dietitian.  At Eat Well Now we specialise in weight management issues and diabetes and can provide advice that is tailored to your individual needs.  We can advise on a range of low calorie diets including meal replacement programmes.

A review of the BBC programme “Clean eating dirty secrets”

I really enjoyed watching the BBC programme “ Clean eating dirty secrets.”  See attached link to watch this now on BBC iplayer.

http://www.bbc.co.uk/iplayer/episode/b07r1hnj/clean-eatings-dirty-secrets

It really does highlight the issue of faddy diets and the latest trendy craze on “clean eating.”  This programme highlights the dangers of following such faddy diets that cut out so many types of foods.  There seems to be an increase in so called “wellness professionals” that say they have the knowledge and answers to all your health problems.   Common trendy diet terms include acid/alkaline diets and “clean eating”.  Clean eating gurus promote eating regimes that are based wholly on plant based foods.  There are many wellness bloggers out there that provide advice that has no scientific basis behind it – this is extremely dangerous and such information should be treated with caution.

The whole healthy eating and diet industry is extremely lucrative with many companies/individuals making vast sums of money promoting products/services that are not backed up with any scientific evidence.

Another worry I have with all these trendy fad diets is the potential harm they can cause in the long term with individuals developing very unbalanced diets and possible eating disorders. In the programme they talk about a condition called “ orthorexia” which is when someone suffers from an obsession with eating foods that one considers healthy.  This “clean eating” trend seems to be leading to an increase in the numbers of people suffering from orthorexia.

On the BBC programme I was glad to hear the views from Registered Dietitians putting the facts straight on such faddy diets.  If you are in any way concerned about your diet and want to ensure that you are consuming a healthy well balanced diet always seek advice from a qualified Registered Dietitian.

Diets for Bariatric (Gastric band) Surgery

If you have had bariatric surgery or are considering having surgery it is essential you receive dietary advice from a Registered Dietitian.

The right diet and proper bariatric eating techniques can mean the difference between success and failure. This will ensure that you avoid complications and maximise short and long term weight loss.

It is essential that you do not see gastric band or bypass surgery as a quick fix. There is no such thing as a quick fix when it comes to losing weight. The key is to be sensible and follow a healthy well balanced diet under the guidance of a Dietitian. This will ensure that you achieve and sustain weight loss for the long term.

Your journey

I like to think of losing weight as a journey. When you are considering any journey it all starts with the planning. So with bariatric surgery you will want to consider is this the best option for me? What type of operation is suitable for me? Should I have a gastric band or gastric bypass? What changes will I need to make to my diet? There will be many more questions that come to mind.

Pre-operative diet

If you are planning on having a gastric band or gastric bypass you will need to follow a pre-operative diet and this will be required to shrink your liver. Having an enlarged liver will make it difficult for your surgeon to perform the operation. Your pre-operative diet will be low carbohydrate with plenty of fluids, however you will only need to follow this for 1-2 weeks.

Post Surgery

After surgery you will need to ensure that you follow a detailed baratric surgery eating plan for the first few weeks. This will allow your body to heal and also give you time to work up to normalised eating but with much smaller portions. For the first couple of days after surgery you will be advised to have liquids only and you will gradually work up from clear fluids to normal fluids. For the first 4 weeks you will recommended to have pureed/blended foods such as yoghurts, smoothies, soups, pureed meals. Then after 4 weeks the aim is to increase the ‘solidness’ of your foods so that you are eating soft consistency foods such as mashed potato, fishermans pie, shepherds pie. By approximately 6 weeks you should be back up to a normal diet but be eating much smaller portions.

If you have a gastric band you will be looking at having your first gastric band fill at around 6 weeks after surgery which will add restriction. With gastric bands you will have regular band fills until you reach a point at which you are consuming a good range of types of different foods and be losing weight at a steady rate. I often call this the “sweet spot” and it is the optimum zone to be at with your gastric band. It is essential that you are regularly assessed by a Registered Dietitian to ensure that your diet is well balanced and you are consuming a good range of different foods.

Top ten tips for eating well with a gastric band/bypass

1. Eat healthy well balanced meals and ensure that you include all 5 food groups.
2. Eat regular meals breakfast, lunch and dinner which will also help regulate your appetite.
3. Portion sizes – should be around the size of a teaplate.
4. Drink sufficient fluids at the right times, avoid drinking with meals but drink 30 mins before a meal or 60 minutes after.
5. Don’t snack too much between meals.
6. Eat slowly and chew food well.
7. Ensure that you eat the protein part of your meal first, following by vegetables/salad and then carbohydrates.
8. You may also be recommended to take a multivitamin/mineral supplement (this is essential if you have had a gastric bypass to avoid any nutritional deficiencies).
9. Eat the protein part of your meal first, followed by vegetables/salad and then carbohydrates.
10. Try new foods when you are in a comfortable environment, stress will make eating with the band harder

Problem foods

Some people have found that certain foods can cause a blockage to form above the band leading to vomiting, these are listed below and care should be taken with them.
o Asparagus
o Pineapple
o Rhubarb, cut the strands into small pieces
o Oranges and dried fruit
o Coconut
o Chips
o Popcorn
o Nuts, ok if you chew them well into a paste
o Very soft white bread, pasta

If a food feels like it is stuck try a sip a small amount of warm liquid or (although we don’t normally recommend drinking coke) try taking some sips of coke, the fizzy can help dislodge the food.

You can find detailed guidance by reading the Bariatric Surgery Nutritional Guidelines from the American Society for Metabolic and Bariatric Surgery (ASMBS).
http://asmbs.org/resources/integrated-health-nutritional-guidelines?/newsite07/resources/bgs_final.pdf

Healthy eating for life

In order to change your eating habits and ensure that you losing weight and staying on track it can be helpful to get support. This can be from support groups, friends/family or your Dietitian. Also, you may want to set yourself some goals to achieve to help keep you motivated. Also, it is essential that you reward yourself along the way with non-food treats. You may find it helpful to keep a diary or journal of your weight loss journey to see how you are changing as a person and focus on all the positive changes you are making to your life. If you are struggling with emotional eating you may want to think about what the triggers are and try and avoid these and find some ways of dealing with them. Don’t beat yourself up when you feel that you have had a bad day and not eaten so well. Just put it behind you and move on and start again.

Help and support

Always, reach out for help and support when you need it. Speak to health professionals at your bariatric surgery centre. Ask your Dietitian for ideas on meals to cook to help keep your diet varied and interesting. Join a local support group or set your own up!
And finally, I wish you all the best in your weight loss journey 

If you are based in Exeter or Devon contact Debra at Eat Well Now to book a consultation.

5/07/16 Promotional offer until the end of July – 15% off initial consultations
Debra is back at Eat Well Now after doing a full time professional teaching course and is offering a 15% discount off all initial consultations that are booked before the end of July.   She is available for personal consultations in person/via skype.    As well as doing personal dietary consultations, Debra can also do a full computerised dietary analysis of your current diet which compares your personal intake of nutrients against UK dietary recommendations.  Other services offered include a kitchen cupboard/fridge overhaul to ensure that you are stocked up with a good range of foods to enable you to follow a healthy diet plan, assistance with shopping and supermarket trips to help you understand food labels and make suitable food choices.

If you have any queries please contact Debra via email enquiries@eatwellnow.co.uk or by phone 07780998732.

Geneva – A new WHO guideline recommends adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake. A further reduction to below 5% or roughly 25 grams (6 teaspoons) per day would provide additional health benefits.
Sugar Guideline

Why Health at Work Matters

The Workplace has a big effect on the health of everyone who works there.  It’s also a fantastic place for promoting health to employees.  If people are happy with their working environment, their physical and mental wellbeing will benefit as a result.  And the healthier they are the more productive they are.

Facts and figures

Every year in the UK 200 million days are lost through sickness and absence (CBI)
In 2006/7 13 million days were lost to work related stress, depression and anxiety (HSE)

UK employers are bearing a significant proportion of the wider economic costs of ill health, chronic disease and incapacity (Dame Carol Black, 2008)

How we can help your company

At Eat Well Now we devise programmes on health and wellbeing – these can be tailored to your individual companies’ need. We can help with any stage of the programme from design to evaluation.  See below picture of a recent workshop on diet and nutrition.  Please contact us to discuss your requirements in more detail.

 

 

 

 

 

 

 

 

Personalised Nutrition – What is the right diet for you?

Health concerns such as obesity, diabetes and alzheimers disease are placing an unsustainable burden on our healthcare systems, systems which are based on treating sick people rather than preventing illness.

Personalised health science nutrition has the opportunity to offer a compelling and cost effective solution to many of today’s chronic and acute medical conditions and diseases.

Nutritional genomics, or nutrigenomics, is the study of how foods affect our genes and how individual genetic differences can affect the way we respond to nutrients (and other naturally occurring compounds) in the foods we eat.

The practical application of nutritional genomics for complex chronic disease is an emerging science and the use of nutrigenetic testing to provide dietary advice is not ready for routine dietetics practice.

However nutrigenomics is a fast and emerging science and one which is growing rapidly.

Check out the Horizon Special TV Programme on BBC Iplayer.

In a ground-breaking national experiment – the first of its kind – Dr Chris Van Tulleken and clinical psychologist Professor Tanya Byron, together with Britain’s foremost nutrition and weight loss scientists from Oxford and Cambridge universities, put the latest theory to the test. They’ve selected 75 overweight volunteers from across the UK who will be put on personalised diets to explore three particular causes of overeating: genes, gut hormones, and emotion-related eating.

Can science succeed, where other diets have failed?

Packed full of science tips and general diet advice, the programme offers credible, useful information for everyone.

Viewers at home can also find out which diet might be right for them by trying the online diet test, available from January 12 at bbc.co.uk/rightdiet.

This unique television experiment is led by a team of world class scientists: from Oxford University, Professor of diet and population Susan Jebb, and Professor of behavioural medicine Paul Aveyard; and from Cambridge University, geneticist Dr Giles Yeo; and gut hormone specialist Professor Fiona Gribble.

BBC Horizon Special

 

Here at Eat Well Now we are offering all new clients 15% off their initial consultation for a limited period only.  If you are planning on putting health, diet and lifestyle top off your list for 2015 then ensure you get advice and support from a qualified Dietitian.  We have a number of packages here at Eat Well Now to suit all budgets.  If you would prefer a Skype consultation then this is also an option. Avoid all those fad diets out there , they don’t work in the long term and some of them can be potentially dangerous!  So why wait contact Eat Well Now.