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Give up bread for juice

Article By Marion Sauvebois for Swindon Advertiser

Give up this day our daily bread for a juice diet

Give up this day our daily bread for a juice diet

Often followed by, ‘How are you still standing?’ As you can glimpse from those affectionate – well, I choose to think so – yet quite unforgiving nicknames, I was never one to turn away an offering of food, cut out carbohydrates (what would my life be without a daily baguette intake?), shun sugary treats or go wild for the latest diet fad. According to the latest gossip magazines, some celebrities are now devoted clay eaters. What’s next, Playdough straight from the packet?

To be perfectly honest, juicing for me firmly belonged to that diet craze category.

I have been known to make regrettable sacrifices in the name of journalistic research, even giving up my food staples – bread and cheese- for a week-long foray into veganism.

This disastrous experiment tested my sanity, relationship and left me swimming in a state of constant lethargy.

Juice Diet

With this in mind, I was more than a little reluctant when I was offered to detox with the help of Old Town juice bar The Core’s latest juicing programme.

As drastic as giving up meat, fish, bread, dairy and even some types of beer – this is by no means an exhaustive list of what I had to forego during that week from hell– this was not a scratch on excluding all food groups expect fruit and vegetables.

But I’m nothing if completely reckless so I found myself being tempted by this intriguing if barmy detox plan. If anything it would make a good anecdote or cautionary tale, depending on the outcome, at the next dinner party.

Pro’s & Con’s

Trawling through the internet, it was blatant that the cons outweighed the pros. I was never one to worry about my daily sugar intake but I must admit I had never quite considered how loaded with sugar a piece of fruit was until I started looking into juicing. Doing without my five daily (minimum) cups of tea was also a terrifying prospect.

Discussing the benefits of juicing with The Core owner, Kris Talikowski, I realised that cutting out hard food altogether would simply be unthinkable so he suggested the Sustain programme which, as well as four daily bottles of juices and smoothie includes a food bowl in the morning with either granola yogurt and fruit or a scrummy quinoa, peppers and avocado. As he explained, juicing was about detoxing, not starving so complementing my juice fest (as I began referring to it) with nuts, avocado and bananas was allowed. I proceeded to but a kilo of nuts.

Picking up my nut bowl and Calcium kick, Carotene and Blood booster juices and smoothies – to be taken/drank/ingested at 10am, 1pm, 3pm and 7pm, I was nervous. Would I starve? Would my body crash? Would I faint? Would hunger drive me to extremes, like assault any colleague bold enough to approach my desk in my weakened state? These scenarios were highly plausible.

Said colleagues’ reaction did not fill me with confidence. I attracted some perplexed, not to mention alarmed, looks as I laid out my first batch of juices in the office mini-fridge.

But sipping my Calcium kick (a green blend of spinach, cucumber, pear, ginger, apple, avocado, celery and lime) at lunchtime, I was pleasantly surprised.

Day Two

Day two proved similarly smooth. I was suitably sated and not in any need whatsoever of my emergency nut and banana stash. In fact, for someone so used to snacking between meals, I did not feel the urge to indulge. That could well have come from the fact that all my ‘meals’ consisted of sweet drinks and fulfilled all the cravings of my sweet-toothed self.

And I was eating between 10 and 15 portions of fruit and vegetables a day – much more than my too-often missed five–a-day target.

Even the headaches which Kris had warned me about due to caffeine withdrawal did not manifest. I was not only baffled, I was impressed. My energy levels were at an all-time high. I was even in a better mood – which frankly was a relief for my partner who feared a hunger-induced breakdown.

Day Four

By day four, however, I was overcome by a craving for bread. There is only so long you can realistically expect a Frenchwoman to survive without a crispy petit pain.

The novelty effect and initially buzz had worn off somewhat and I missed chewing, of all things. I felt full, there was no question about that and yet I couldn’t reconcile my stomach with the concept of a liquid meal. I knew I was eating but the fact that no hard foods were passing my lips grew increasingly odd. I suppose it was a shock to the system.

And my bread-starved, chewing-denied body was sending me mayday signals.

Day Seven

Sunday, day 7, or D day, was frozen day. I had picked up two days worth of juices on Saturday and immediately slipped Sunday’s bottles in the freezer to ensure they kept fresh. Juice is only considered fresh for a day, before it starts losing some of its nutrients, so freezing minimises the loss to around 5%.

I must admit as I polished off my last smoothie – I saved my favourite, Supergreens, for last, I was more than ready to resumed life as my old carnivore ‘eating machine’ self.

I confess I cheated. The last drop swallowed, I bolted to the door and power-walked to Morrisons for a tiger loaf. At that time of night, it was rather stale and on the hard side but beggars can’t be choosers. It tasted like a little piece of heaven and my stomach grumbled with delight.

In Summary

I must say that this experience made me reassess my preconceptions. Because celebrities all fall over themselves to try some new health regime, does not automatically mean it is a ludicrous craze. Some detox plans are beneficial, if planned sensibly – I would never have been able to do it on my own. But the next time I attempt a juice fest, I will probably cap my intake at two days maximum.

Sustain costs £147 for seven weeks or £21 a day.

To find out more about the programme go to www.thecoreswindon.com or pop in The Core, 4 Devizes Road.

Caroline Peyton, a nutritional therapist at Wood Street Wellbeing answers Marion’s questions about juicing.

Would you recommend juicing?

I would never consider a pure “juice” diet. What people are unaware of is the amount of (natural) sugars – glucose and fructose- that fruit- and to a lesser extent- vegetables contain.

Is it bad for our health?

Let’s be clear- fruit and vegetables are full of wonderful nutrients vital to our health. These are the vitamins and minerals and many “phytonutrients” (plant-based nutrients) that you may hear as names like flavonoids and proanthocyanidins. We know the UK guide is “five a day” (based on advice from the World Health Organization) but in countries like Australia, it is more like nine a day. The WHO recommends a minimum of 400 g of fruit and vegetables each day to lower the risk of serious health problems like heart disease, stroke, type 2 diabetes and obesity. Hence 5 portions of 80g (aiming for 400g a day).

But in the UK we fall far short of this quota. Less than 20% of Brittons eat their five a day.

I can see why juicing is therefore so attractive but it may be detrimental to our health because of the way the body metabolises the sugars and the lack of balance to the meals and lack of fibre.

What would your concerns be about juicing, if any?

Juicing usually removes all the valuable fibre which is essential for bowel health. I am aware that there are modern machines that do retain the fibre (which is a benefit) but as stated previously juices deliver a massive hit of sugar (glucose) into the bloodstream. This is because there is no digestion required and so the sugars are absorbed into the bloodstream rapidly. This can create imbalanced blood sugar levels leading to symptoms like fluctuating energy levels, poor concentration, irritability and even weight gain (the body has to do something with the excess sugar and it will usually try to store it as fat around the abdomen). As a “meal” there is no balance to it as it is pure carbohydrate with no protein and (good) fats. Nutritional therapists encourage their clients to focus on (a rainbow of) vegetables rather than fruit, limiting fruit to a maximum of 2 pieces a day. Consider how many pieces of fruit usually go into one juice!

If people choose to detox what would you recommend they do (alongside or instead of juicing)?

People are unaware that the liver is detoxing all the time. And in order to perform this role it requires vital nutrients like amino acids (from protein foods). So when we juice alone we are not assisting the liver to perform its detoxification role as juices contain no protein.

The best way to cleanse the body is to eat a clean diet- using whole natural foods, perhaps organic vegetables (which will not have been exposed to chemicals in fertilisers and pesticides), protein such as grass fed beef, lamb, wild Alaskan salmon (not farmed), nuts and seeds, organic eggs, pulses, fermented soya (natto, tempeh miso), good fats from oily fish (sardines, mackerel, salmon as above), nuts, seeds, olive oil, coconut oil, avocados. One meal a day could be replaced with a juice but it should always contain protein either as a protein powder, nuts or seeds to balance the meal; and to focus on more vegetables with just a little fruit.

 

Thanks for reading.  Keep your eye out for more articles and Peyton Principles in the media.

Caroline

Caroline Peyton

A little more about me…

Providing expert, personalised, health advice utilising 10 years of nutritional therapy and naturopathy experience with a strong emphasis on digestion and gut health. Zoom or face to face Consultations.

Develop and deliver wellbeing in the workplace workshops.

Helping people live happier, healthier more active lives.

🔴 Get in touch here ⤵️

Contact https://www.peytonprinciples.com/contact/

🔴 Please make sure you Subscribe ⤵️ to my YouTube Channel

https://www.youtube.com/channel/UCc5U…

🔴 Join my Facebook group ⤵️ IBS RELIEF: Take Back Your Life with Good Gut Health

https://www.facebook.com/groups/68248…

Follow me on Social Media for the latest in Natural Health…

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Supporting Optimum health for all

Snack your way to feeling fantastic

Article By Marion Sauvebois, Swindon Advertiser with Caroline Peyton

Snack your way to feeling fantastic

Credit: Pic by Dave, Swindon Advertiser 21472011

 

MENU: Snack your way to feeling fantastic

“IF you are hungry then have a snack.”

I was expecting to be duly reprimanded for so much as considering scoffing a cereal bar at 4 pm – much too late to be passed off as a sneaky post-lunch dessert and creeping too close to dinner time threatening to spoil my appetite.

And yet nutritional therapist Caroline Peyton was inviting me to indulge (within reason) in a guilt-free afternoon nibble.

The do’s and don’ts drilled into my mind from the cradle had been pure balderdash.

Growing up, if I wasn’t told off for sneaking bread, sweets, biscuits or anything within my limited reach (I had to stack dictionaries on a kitchen chair to reach the snacks shelf – my mother was truly evil) into my room at least once a day, something was wrong.

I may have made short shrift of my stick-thin mother’s advice for years but it does not mean I didn’t believe her. I’ve just never had any self-control and as acts of rebellion go it still did the trick.

Until I met Caroline, I truly perceived snacking of any kind to be a crime against wholesomeness.

All this time I had been healthy without realising it?

Her suggestion of celery and hummus, my snack of choice, left me frankly baffled.

All this time I had been healthy without realising it.

This small victory was short-lived as Caroline proceeded to dissect my diet and get to the bottom of my ever plummeting energy levels.

Ready to conquer the world at 8.30am, I was a sluggish wreck by 11am, craving an early lunch and only able to survive till noon thanks to strategically timed caffeine fixes (around seven daily) and one of my beloved raw fruit and nut bars – for which I had developed a worrisome addiction.

By 2pm, after a lunch of vegetable soup and bread or a ham sandwich, I was taking a ravenous bite of yet another fruit nugget until I crashed again at 4pm. By dinner time I was famished, my brain had turned to mush, and despite the gallons of tea coursing through my body left strangely dehydrated.

I was running ragged and had to resign myself to the fact that I must know nothing about nutrition if an apparently healthy if a tad carbohydrate-heavy diet was reducing me to a zombie-like state.

I needed professional help.

Nutritional therapy takes a natural approach using diet, lifestyle and where required, nutritional supplements, to help the body to achieve and maintain optimum health. It looks beyond the symptoms, to establish the root cause of ailments like poor digestion, toxicity and food and nutrient imbalances and deficiencies.

As daunting as it may sound, it’s all about making simple changes to our diets. And in my case, I had been seeking energy boosts in all the wrong places, although as Caroline kindly pointed she was not in the habit of assigning blame or barking orders. Not once during our consultation did she tut, shake her head or urge me to ‘stop eating this or that’. She simply handed out tips and suggestions, which have all proven to be spot-on since our appointment earlier this year.

First of all, she did a little digging…

First of all, she did a little digging and gathered some interesting (and somewhat crushing facts) about the fruit bars I had been gobbling up.

They were packed with carbs and sugars – natural sugars but sugars nonetheless. Add to this a protein-deficient diet and the perfect storm of caffeine, which incidentally causes dehydration, and you had a recipe for disaster.

“It’s very much about balance,” explained Caroline. “Our bodies try to keep our blood sugar levels within a certain range. What we aim for is a steady release of glucose from our foods throughout the day to help stay on an even keel. But if you choose foods that are carbohydrate-rich and predominantly those high in simple sugars, blood sugar levels may jump too high. Insulin’s role is to assist moving the glucose into cells where it is used for energy but if there is too much glucose in the blood it often tries to store it as fat. And as a consequence blood sugar levels may then start dropping. We might feel tired and lack concentration. You might start craving tea, coffee and stimulants or sugary foods. They will all raise blood sugar levels again so you get this yoyo effect. It can leave you feeling drained of energy.”

Again, I couldn’t see the wood for the trees. The problems were not where I had expected to find them. Even my poor homemade vegetable soup (again more carbohydrates and no proteins in sight) was not helping matters. I was trapped in a sugar-coated vicious circle.

Leaving me to ponder her advice she proceeded to offer practical alternatives. Why not give cashew butter on oatcakes a taste? This may not be everyone’s cup of tea but as a huge fan of peanut butter and oat cakes, it ticked all the right boxes and has become my go-to breakfast.

Pulses and lentils are also now firm diet staples. The yoyo has been wound back for good.

Nutritional therapy does not merely look at the content of our plates but the way in which we physically eat as well as our pace.

For my part, I had suffered from bloating for years. This was swiftly explained by my unladylike tendency to take enormous bites, swallow them at record speed, omitting that all-important step: chewing.

“Your stomach doesn’t have teeth.”

Indeed as Caroline pointed out ‘Your stomach doesn’t have teeth.” Smaller, chewed bites, certainly have remedied this long-term problem. Drinking a glass of water cut with a teaspoon of lemon juice to help increase the acidity in the stomach and create the right digestive environment also fostered a smoother post-meal response.

It may be a cliché but you can eat and even snack yourself healthy.

Needless to say, I cut down my tea intake by more than half and replaced many of my daily soot-black brews with the herbal equivalent. I have the occasional relapse but overall the (parched) dog days are over.

Caroline is a nutritional therapist and naturopath based at Wood Street Wellbeing in Old Town.

To find out more about nutritional therapy or to seek advice visit peytonprinciples.com, call 07730 513303 or email caroline@peytonprinciples.com.

 

Thanks for reading.  Keep your eye out for more articles and Peyton Principles in the media.

 

Caroline

Caroline Peyton

A little more about me…

Providing expert, personalised, health advice utilising 10 years of nutritional therapy and naturopathy experience with a strong emphasis on digestion and gut health. Zoom or face to face Consultations.

Develop and deliver wellbeing in the workplace workshops.

Helping people live happier, healthier more active lives.

🔴 Get in touch here ⤵️

Contact https://www.peytonprinciples.com/contact/

🔴 Please make sure you Subscribe ⤵️ to my YouTube Channel

https://www.youtube.com/channel/UCc5U…

🔴 Join my Facebook group ⤵️ IBS RELIEF: Take Back Your Life with Good Gut Health

https://www.facebook.com/groups/68248…

Follow me on Social Media for the latest in Natural Health…

Facebook   ➡️ https://www.facebook.com/peytonprinci…

Instagram ➡️ https://www.instagram.com/peytonprinc…

Twitter      ➡️ https://twitter.com/carolinepy

LinkedIn  ➡️ https://www.linkedin.com/company/peyt…

Supporting Optimum health for all

5 Steps to Better Joint Health

5 Steps to Better Join Health

5 Steps to Better Joint Health

Caroline Peyton suggests some natural ways to take care of your joints  (Article for Your Healthy Living )

We most commonly accept the age-related “wear and tear” of joints as a natural occurrence, but there are many natural approaches we can take to keep our joints in good order.

Here’s the 5 Steps to Better Joint Health

1 Stay hydrated

Take care to stay well hydrated. Joints contain synovial fluid that lubricates the joint surface and nourishes the cartilage. It acts as a shock absorber and a natural cushioning agent to stop joints rubbing together.

A lack of fluid can lead to damaged cartilage and irritation to the joints, setting off a cascade of inflammation.

Aim to consume eight to 10 glasses of fluid a day and sip over the course of the day. Try to choose hydrating fluids such as water, herbal and fruit teas, or very well diluted cordials. Keep stimulating drinks like tea and coffee to a minimum (two to four cups maximum a day).

It is best to avoid fizzy drinks as many contain phosphoric acid and due to its acidic nature, it may cause calcium to be drawn from the joints and bones.

This is because calcium is alkaline, so it helps to rebalance the blood’s pH. These drinks offer no nutritional value to the body, so aim to keep them as an occasional treat if you find it hard to stay away from them completely.

2 Consume healthy fats

Joint inflammation can be caused by a number of factors. When inflammation occurs it can lead to further degradation of the joint.

There are natural approaches to help dampen down the body’s inflammatory response.

One reason why we are encouraged to eat oily fish (like salmon, mackerel and sardines) is due to the creation of anti-inflammatory messengers from the fats in the fish.

These fats are known as EPA and DHA. The body is unable to make these fats so they must be obtained from the diet. The optimum intake is two to three portions a week, which most people do not achieve.

Fish oil supplements are very popular now, but rather than focus on the omega-3 fats, look for products containing good levels of EPA and DHA.

Make sure to take advice from a nutrition professional as supplements should not be taken by people on certain medications.

Whilst there are fats that send out anti-inflammatory messages, there are also fats that can create pro-inflammatory messages in the body. These typically come from animal fats.

We all require the ability to create some inflammation when there is a need to heal (after an injury for example). However the ratio of inflammatory fats is too high in the typical Western diet. Therefore, take a look at your diet and assess whether you are consuming sufficient anti-inflammatory fats and not too many pro-inflammatory fats. It is all about the balance.

3 Try a turmeric supplement

A relatively new but popular supplement for joints is turmeric.

However, when looking at supplements it is the active compound curcumin that has the anti-inflammatory effect in the body. It blocks the inflammatory pathway and research has shown it to have many beneficial effects in the body.

The compound, Curcumin, is poorly absorbed from the gut into the bloodstream. Unless you choose a well formulated supplement, most of the curcumin may be excreted from the body.

Curcumin is fat-soluble. It needs to be taken with a meal containing fat and ideally choose an advanced formula that delivers the curcumin in a lipid formula.

4 Apply castor oil packs

The use of castor oil packs applied to a sore or swollen joint can be extremely therapeutic.

Castor oil has been used since the time of the ancient Egyptians (1500BC) and it is believed to help lessen inflammation and associated pain. It is a favourite of mine in clinic as the feedback from clients is always so positive.

Simply purchase unbleached linen and natural castor oil. Soak folded linen (cut to size) with the oil, place on the joint, cover with some clingfilm (in case of oil leakage) and a towel. Then place a hot water bottle on top and leave in place for half an hour. Repeat twice a week. The linen can be kept in a container in a fridge and used up to 30 times.

5 Take a look at your diet

Gout tends to be associated with the big toe only but in fact it can occur in any joint. It is a build-up of uric acid crystals which are extremely painful in an acute situation. Some people may be more prone to a higher uric acid level in the body and may be unaware that these crystals may collect in various joints. Uric acid is created from purines in food. If you feel this may be a problem for you, it is best to avoid purine-rich protein foods like sardines, mackerel, mussels, anchovy, herring, organ meat, pâté and liver. Limit intake of medium purine foods like beef, bacon, lamb and pork. And also limit fruit due to the acid content particularly citrus fruit, strawberries and rhubarb. Tannic acid from tea is also considered to be problematic.

Poor Digestion…

Poor digestion is not commonly associated with excess uric acid but it is definitely a factor to be considered. Stomach acid is required to break down proteins and a lack of stomach acid may hinder this important digestive step. It can result in a greater level of uric acid circulating in the blood stream. It is important to seek guidance from a properly qualified naturopath or nutritional therapist who can advise on the appropriate steps to support good digestion. Hydration (as already discussed) is also important with regards to the clearance of uric acid.

Caroline Peyton is a naturopath with clinics in Swindon, Cirencester and Kempsford. She also offers consultations via Zoom and Skype. For more details, visit www.peytonprinciples.com

Thanks for reading…

Caroline Peyton

Caroline Peyton

A little more about me…

Providing expert, personalised, health advice utilising 10 years of nutritional therapy and naturopathy experience with a strong emphasis on digestion and gut health. Zoom or face to face Consultations.

Develop and deliver wellbeing in the workplace workshops.

Helping people live happier, healthier more active lives.

🔴 Get in touch here ⤵️

Contact https://www.peytonprinciples.com/contact/

🔴 Please make sure you Subscribe ⤵️ to my YouTube Channel

https://www.youtube.com/channel/UCc5U…

🔴 Join my Facebook group ⤵️ IBS RELIEF: Take Back Your Life with Good Gut Health

https://www.facebook.com/groups/68248…

Follow me on Social Media for the latest in Natural Health…

Facebook   ➡️ https://www.facebook.com/peytonprinci…

Instagram ➡️ https://www.instagram.com/peytonprinc…

Twitter      ➡️ https://twitter.com/carolinepy

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Supporting Optimum health for all