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The little book of nutrition tips - PMS

December 11th, 2011 | Author: Steve

Female health problems include pre-menstrual syndrome (PMS), poly
cystic ovarian syndrome (PCOS), endometriosis, fibroids, osteoporosis,
symptoms of the menopause and infertility. The aetiology of these
health problems are multi layered and often complicated, however there
are some common underlying causes to all of them including hormonal
imbalances, stress, poor nutrition and lack of nutrients, environmental
oestrogens and poor detoxification.

The symptoms of PMS are varied and effect up to 90% of all women. The
cause is still unknown. Different hypotheses as to the cause of PMS
include hormone imbalance, a lack of essential fatty acids, a lack of B
vitamins, magnesium, chromium, zinc and poor blood sugar control. PMS
has been classified into four categories described below. Unfortunately
many women may not fit neatly into each category and may have a mixture
of these symptoms.

1. PMS-A (anxiety) includes mood swings, irritability, tension and fits
of rage. This is the most common type affecting 40-60% of women. This
may be due to poor liver function, gallstones and poor gut health.
Anxiety can be caused by low serotonin levels therefore eating more
protein; specifically tryptophan is required (5HTP would be a good
supplement). Supporting the liver and the clearance of oestrogens may
also help.

2. PMS-C (cravings) including sugar cravings, headaches and fatigue.
This may be due to magnesium deficiency, pancreas insufficiency or
inflammation. Dark chocolate and green leafy vegetables help increase
magnesium. Eating small regular meals, high in protein and healthy fats
and using fenugeek, R alpha lipoic acid, B3, fish oil, cinnamon, zinc,
B6 and chromium can support the pancreas and reduce inflammation.

3. PMS-D (depression) includes depression, confusion and poor
coordination. This may be due to low levels of the neurotransmitters
serotonin and dopamine due to a lack of protein in the diet. It may
also be due to an imbalance of fatty acids. Taking evening primrose oil
that contains GLA and taking fish oil can help correct this.

4. PMS-H (hyperhydration) includes water retention, breast tenderness,
breast enlargement, abdominal bloating, and weight gain. This may be
due to poor mineral balance and increased aldosterone that causes the
tubules of the kidneys to retain sodium and water. These women need to
use Celtic Sea Salt and alkaline minerals such as potassium and
magnesium orrotate. Diuretcis such as raspberry leaf tea, green tea and
taurine may also help. Doubling the intake of a multivitamin and
mineral for 5 days before your period starts may also be useful.

Many of the symptoms of PMS are also symptoms of poor blood sugar
control and this may be the major contributing factor. First of all
simply follow the blood sugar control advice in my book and then
investigate and try some of things I suggests for water retention and
bloating, headaches or depression. The supplements magnesium, B6 and
evening primrose oil for GLA may be very useful to manage PMS.

To find out what foods and nutrients support your hormonal health Steve
Hines Little book of nutrition tips now is available at

amazon.co.uk/little-book-nutrition-tips/dp/0956670113
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The little book of nutrition tips - Cardiovascular health

December 7th, 2011 | Author: Steve

Heart attacks and cardiovascular disease are one of the biggest killers
in the western world. Improving your cardiovascular health by following
the advice in this section could save your life.

One very well known and widely reported study called The Lyon Diet
Heart Study tested the effectiveness of the Mediterranean diet in a
group of people that had already suffered a heart attack. After 4 years
those who followed the Mediterranean diet had between 50-70% decreased
risk of recurrent heart attack, angina, stroke and death even though
their cholesterol levels did not change. What this means is just
because you have already had a heart attack it is not too late to make
significant changes to your health. It might also suggest that having
high cholesterol is not necessarily the problem it is made out to be,
especially when you have already suffered a heart attack.

Another study introduced the concept of the "poly meal". Seven foods
that are known to reduce cardiovascular disease if consumed together on
a daily basis in a "ploy meal" could reduce heart disease by 75%.

These were:

o Fish
o Garlic
o Vegetables
o Nuts
o Fruit
o Red wine
o Dark chocolate

Another thing to think about is your blood pressure. Reducing your
blood pressure can also significantly reduce the risk of heart attack
and stroke. One thing that is very important for blood pressure is to
control your salt intake. Eat the DASH diet. This is essentially a diet
low in sodium, lower in carbohydrate, higher in protein and essential
fats. It is also higher in vegetables and lower in grains, fruit and
dairy.

Example:

o Meat, poultry and oily fish 2-4 servings a day
o Vegetables 6-8 servings a day
o Fruits 2 servings a day
o Dried beans, seeds and nuts 1-2 servings a day
o Low fat dairy products 0-2 servings a day
o Cereals, grains and pasta 0-2 servings a day
o Fats and oils 4-5 servings a day (mainly unsaturated fats like olive
oil, fish oil, however some saturated fat is allowable)
o 50 grams of fibre a day (a mix of soluble and insoluble)

To find out what foods and nutrients support your heart and to eat to
prevent heart attacks and strokes Steve Hines Little book of nutrition
tips now is available at

amazon.co.uk/little-book-nutrition-tips/dp/0956670113

or watch Steve talk about the book on YouTube here

youtube/embed/7z5uhvLfU_E

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The little book of nutrition tips - Healthy Digestion

November 27th, 2011 | Author: Steve

The saying goes you are what you eat; well you are what you can digest,
absorb and assimilate. Digestion is extremely important. It is popular
to blame food intolerances for poor digestion, and this may be the case
in some people, however it may be just as likely that there is a
bacterial infection, low stomach acid and digestive enzymes or poor gut
micro flora that is contributing to poor digestion. Respected
nutritionist Jeffrey Bland came up with the axiom of the 4 R's when
trying to improve digestion.

R - Remove food sensitivities, parasites, fungus and bad bacteria.

R - Replace nutrients needed for digestion.

R - Re inoculate the bowel with friendly bacteria.

R - Repair the gut with important nutrients.

Always start by removing things from your diet and lifestyle that may
be irritating the gut. Trying to heal the gut or take probiotcs will
otherwise be useless. Remove common food intolerances such as wheat,
dairy, soy or eggs if necessary. If you think you are sensitive to a
food or several foods, remove them from your diet for 2 weeks. If your
symptoms improve you may have a food intolerance, if your symptoms do
not improve it could be something else that is affecting your
digestion.

Something else that may need to be removed from the gut is parasites
and bad bacteria. To test for and remove parasites, fungus and bacteria
is beyond the scope of this article. However there are good foods,
supplements and herbs that help to kill parasites, bad bacteria and
fungus. It is always best to have a stool test done and establish which
agents kill the parasites, bad bacteria or fungus you might be infected
with, otherwise you may be shooting in the dark. Genova Diagnostics
produce a good array of stool tests for parasite infection.

Stress is another major disruption for digestion. Stomach acid
secretion is reduced considerably and it draws blood and energy away
from the bowels and diverts it to the brain and muscles to either run
away or fight. Stress comes in many forms - food intolerances, alcohol,
financial stress, relationship stress, mental emotional stress, poor
blood sugar regulation etc, so learning what is stressing you and how
to manage those stressors is imperative.

Once you have removed all things that are damaging the GI tract it's
time to start replacing things needed for healthy digestion. One of the
most important things you can do is to test your stomach acid levels
and support your stomach with HCL supplements. I explain in my book
exactly how to do this. Other things that need to be replaced are
digestive enzymes, water, fibre and foods that help to stimulate bile
secretions.

Only after you have removed and replaced should you entertain
re-inoculating the bowel with healthy bacteria and use foods and
nutrients that repair the gut.

To find out how to remove wheat and dairy, what foods they are found
in, what brands and alternative wheat and dairy free products you can
eat; to find out how to kill bad bacteria, fungus and parasites; to
find out what foods, supplements and lifestyle practices best manage
your stress and to find out how to properly repair the gut Steve Hines
Little book of nutrition tips is now available at
amazon.co.uk/little-book-nutrition-tips/dp/0956670113

or watch Steve talk about the book on YouTube here

youtube/embed/7z5uhvLfU_E

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Seven Ways for Women Not to Lose Weight

November 24th, 2011 | Author: Steve

In this article we are going to look for 7 sure fire ways for women not
to lose weight. Some of them will be obvious and some of them will be
contentious but I `ll ask you to reserve judgement until you've read
the whole of the article.

Let's dive in. The surest way over the long term to keep weight on is
to count calories or starve yourself. The whole diet industry is based
on starvation and deprivation diets from the pure silly to the
downright dangerous. The body has built in protective mechanisms to
protect against starvation and any weight lost through these methods is
very rarely fat mass - it is usually lean muscle, bone and water. All
of these tissues are metabolically active (ie they burn calories!) so
reducing them is just dumb! Water loss and particularly bone loss can
be very dangerous in a female and this should be avoided at all costs.

The second best way for you ladies to hold onto those pounds is not to
move. Although vigorous exercise is best even climbing stairs,
gardening, walking to the shops or sex! can burn calories if you do
them enough. Make regular exercise a part of your weekly routine and
throw in some of the above activities and your total calories burned
will rise dramatically.

Next. Another great way for you to lose the battle of the bulge is to
not get enough protein. Many of the ladies I consult with are massively
protein deficient (particularly if they're vegetarian or vegan). Eating
protein speeds up your metabolism and helps release the hormone
glucagon from the pancreas which is a fat burning hormone. If you eat
small amounts of protein, especially meat and fish, your pancreas only
spits out miniscule amounts of this vital fat burning hormone so I
encourage you to up your protein intake if you want to lose those
pounds.

Number four on the list of the top seven ways to stay fat is fat phobia
- I know it sounds like a paradox but you must eat good fats to lose
weight and then eliminate the bad fats. Saturated fats which were once
labelled bad fats are now recognised to be necessary in small amounts,
particularly if sourced from organic animals. The real villains are the
trans fats (or hydrogenated fats) - these are the chemically altered
compounds which are often used to add flavour to foods and extend shelf
life and are very damaging to not only your waist line but also your
cardiovascular health.

The best fats for fat loss and therefore generally the most ignored are
the Essential Fatty Acids, commonly called Omega 3's and Omega 6's.
These hugely important little fats are highly anti-inflammatory and
through other chemical means allow your body to burn more fat for
energy.

Being chronically dehydrated, as most people are, is another sure fire
way to hold onto those pounds. Not only does it mean you don't digest
food very well but it also means you'll become constipated allowing
many of the toxins in your body to be reabsorbed back into the blood
causing liver overload which ultimately leads to you holding onto
excess body fat.

We're nearly there now. Item number six on the list for staying fat is
to eat refined carbohydrates as though they're health foods. Grains,
pasta, rice are all fine for triathletes and marathon runners who do
vast amounts of exercise but for the average 50 kilo female all it does
is cause your body to produce more insulin than normal which will
instantly add inches to your waistline.

The final nail in the coffin for fat loss is not getting enough fibre.
As a population our fibre intake has dropped dramatically in the last
century. This is partly lifestyle determined but it's mainly due to
convenience. Most people eat packaged convenience food that is devoid
of fibre (and vitamins and minerals) in return for convenience and
speed. Fibre slows down the absorption of food which means you feel
fuller for longer - it's also vitally important for bowel health and
protection against a number of cancers!

We've covered a lot here and I know you may be going away with more
answers than questions but I would suggest if weight loss is a goal for
you then try to avoid the seven behaviours I outlined above for a
minimum of four weeks. Then I'm certain you'll be pleasantly surprised
not only by the good news on the scales but also with a reduced waist
size, increased energy and a better outlook on life.
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The devolution of the human race

November 20th, 2011 | Author: Steve

As humans we evolved to dominate this planet through our intelligence,
that intelligence was driven by the rapid expansion of our brains
through nutrition, particularly from omega 3 fats (read good
nutrition). However it seems we are in a very peculiar predicament, one
where it seems we are starting to devolve, particularly in terms of
intelligence for a large part of the human race. I say this as last
week I came across two pieces of moronic idiocy that are beyond belief
and one piece of corporate greed that smacks of the sentiment "I don't
care about your health as long as I make money"!

I was watching BBC breakfast earlier in the week when the presenter
stated that scientists (i.e. complete fucking idiots) were suggesting
that we should go back to the old age tradition of eating toast
sandwiches, that's right - two pieces of bread with a piece of toast as
the filling! It was claimed that this provided us with protein and
vitamins and minerals such as iron and only cost 7p per serving. Well
there in lies one of the problems - our insatiable desire for cheap
food. In my opinion after you have paid your tax and NI, paid your rent
or mortgage and your travel expenses to go to work, food should be the
next most important thing that you buy. Good quality food, fresh fruit
and vegetables, meat and fish. Organic if you can afford it. Food
should not be behind nights out, alcohol, cigarettes, iphone, wi-fi and
internet charges, Sky bill etc... on your list of priorities. But that
is another argument for another time.

What these scientists (complete fucking idiots) don't recognise is that
eating that meal will not provide you with the protein your body needs
(most vegetarians realise they need to mix grains with legumes to get a
full spectrum of amino acids), there may be some vitamins and minerals
that may contribute to puny RDA levels but no where near enough to
promote good health, the bread is high GL which will play havoc with
your blood sugar levels, there will be inadequate fibre for human
dietary needs, there are no essential fats in bread and to top it off
you will get a whacking great load of gluten that will damage your
intestines and contribute to IBS, crohn's, autoimmune problems and
other ailments. I won't be following their advice!

The next bit of idiocy that I saw was from the EU bureaucrats in
Brussels who in their wisdom and after three years of investigation
(probably at the cost of the tax payer) found no evidence to prove that
drinking water prevented dehydration. Now companies are banned from
claiming this on their products. Considering that we are made from
60-70% water do we really need to scientifically prove this? Whatever
next, do we need to do scientific studies to prove we need oxygen as
well?

The last thing I read was the story that the manufacturers of aspartame
have changed the name of the product to aminosweet. It is also sold
under names like NutraSweet and Canderel. It is found in over 6,000
foods including soft drinks, chewing gum, diet and diabetic foods and
breakfast cereals. But there are now many adverse health effects such
as neurological disorders, cancers and autoimmune disorders that may be
linked to consuming aspartame. So it seems that re-branding and
re-naming the product is more of a corporate charm offensive to ensure
continue profits and to hell with the people who consume it. I would
urge you to read food labels and avoid the stuff in any of its forms.
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The little book of nutrition tips - Weight loss

November 15th, 2011 | Author: Steve

The little book of nutrition tips-

The nation is getting fatter, just look around you. How many overweight
people are you surrounded by? Being overweight increases your risk of
heart attack, cancer and diabetes. I don't know about you, but I want
to reduce my risk of getting these diseases. Losing weight will be a
big step toward reducing your risk.

Beyond the cosmetic reasons to losing weight, there are numerous health
reasons.

Fat cells act as an endocrine organ that cause all sorts of things to
happen in your body, the fatter you are, the worse these reactions are:
* Fat cells release PAI-1 that promotes angiogenesis, arthrogenesis
and thrombosis (new blood vessel growth seen in cancers, thinning
arteries and blood clots).

* Fat cells release adiponectin that decreases gluconeogenisis (the
conversion of to protein to glucose), and increases glucose uptake.
Excess adiponectin production is associated with insulin resistance
and obesity.

* Fat cells release adipsin that increases the uptake of fatty acids,
increases triglyceride synthesis and transports glucose into fat
cells turning it to fat.

* Fat cells release renin and angiotensin, both of which increase
vascular tone and increase blood pressure.

* Fat cells release inflammatory cytokines TNF alpha, IL-6 and
resistin that promote inflammation.

* Fat cells release molecules that control hunger such as leptin.
Leptin tells your brain you are full, but too much leptin in
circulation can lead to leptin resistance.

* Fat cells convert testosterone to oestrogen. This is not good if
you are a man, one of the side effects is you start asking your
girlfriend if your butt looks big in your jeans!

In my book "The little book of nutrition tips" I outline 10 tips for
weight management and discuss 10 foods that have fat burning potential.
I will share some of these tips with you now...
* Never go on a calorie controlled diet. This affects your metabolism
and puts you into a state of starvation. When you come off the diet
you will store fat and energy in case your body thinks it will
starve again in the future.

* Don't be scared of eating healthy fats, they won't make you fat.
They will actually make you lose fat by improving insulin
sensitivity and controlling chemicals in the brain that control
appetite.

* Exercise daily. Exercise burns calories, builds muscle and
increases your metabolism. For every kilo of muscle you add to your
body you burn an extra 100 calories at rest.

3 of my top 10 fat burning foods include...
* Hot chilli peppers contain nutrients that help increase metabolism.

* Tea of any colour, especially green tea has been shown to increase
fat loss.

* Tahini - sesame seed lignans enhance fat burning by increasing
liver enzymes that breakdown fats.

To find out more about weight loss Steve Hines Little book of nutrition
tips now is available at
amazon.co.uk/little-book-nutrition-tips/dp/0956670113 or
watch Steve talk about the book on YouTube here
youtu.be/7z5uhvLfU_E

This would make a great Christmas present for someone you love.
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Weight loss news - flax seeds

October 30th, 2011 | Author: Steve

flax seeds for weight loss-

Here is some great weight loss news. A Danish study has recently been
published suggesting that the fibre found in flax seeds help to
suppress appetite. Participants who ate the flax seeds felt more
satisfied and full after eating and their body released less insulin.

Remember that insulin is the fat storage hormone - normal levels are
good, but if you produce too much insulin from eating too much
carbohydrate it drives the conversion of carbohydrate to fat.

What this study doesn't say is that flax seeds help you lose weight,
but you can put 2 and 2 together - if you have better appetite control
and lower levels of insulin after eating this can only be good for your
body composition.

Another great thing about flax seeds is that they are full of something
called lignans. Now these dietary lignans are very powerful anticancer
nutrients that may help to protect against breast and prostate cancer.
They do this by raising something called sex hormone binding globulin
otherwise known as SHBG. They may also play a role in PCOS as SHBG is
often out of whack in this condition too.

Flax seeds also contain omega 3 alpha linolenic acid which is an
essential omega 3. Although it doesn't convert well to the other types
of omega 3 called EPA and DHA, which are found in fish and fish oils,
it's still an important fat to eat. However I'm not a great fan of flax
seed oil so stick with eating 2-3 tablespoons of ground flax seeds
daily. You can mix them with cinnamon and xylitol and sprinkle over
fresh berries, you can grind them with other seeds and mix into
porridge or add to muesli or you can chuck them into a smoothie with
some fruit and veg - you are bound by your own imagination.

Buy them whole, store them in the fridge and grind them directly before
eating so the fats in the seeds don't go rancid.
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The little book of nutrition tips - Detoxification

October 25th, 2011 | Author: Steve

Unfortunately we live in a toxic world; there have been thousands of
tons of chemicals released into our environment including heavy metals,
plastics, pesticides, industrial chemicals, dioxins, phthalates, and
xenoestrogens. One hundred percent of new born babies that have been
tested have shown positive for traces of rocket fuel, dioxins, DDT and
other chemicals in their umbilical cords. Rates of cancer are on the
rise with many cancers being attributed to chemical toxicity.

Detoxification is a body wide process involving the skin, kidneys,
lungs and liver. Most of this work is carried out by the liver and the
liver and bowel work closely to clean and detoxify your body. Once the
gut is healed, the liver needs to be supported to do its job of getting
rid of all these chemicals we are exposed to.

Overview of the liver's function

The liver is the largest internal organ in the human body and it is
often the most overworked. It weighs approximately 1.4kg and filters
about 1.5 litres of blood every minute. The liver has five primary
roles in maintaining health:
* Digestion

* Blood filtration

* Detoxification

* Cholesterol synthesis

* Metabolism

The liver and bowel are integral to the process of detoxifying toxic
compounds. There are two enzymatic pathways of detoxification in the
liver - phase 1 or the P450 pathway and the phase 2 pathways.

The phase 1 pathway is a set of enzymes that reside inside the liver
cells. As blood is filtered through the liver cells these enzymes
chemically transform compounds to a less toxic form, making them
water-soluble, or converting them into a more toxic form. Making a
toxin water-soluble allows it to be directly excreted by the kidneys,
whereas the more toxic compounds are ready to be processed by the phase
2 enzymes.

Phase 1 enzymes require a host of nutrients, vitamins and minerals. For
each molecule of a toxin metabolised it produces a free radical, thus
there is a great demand for antioxidants as a by-product of phase 1
detoxification. The main antioxidant required for phase 1
detoxification is glutathione, which itself requires support from
selenium and vitamin E.

The metabolites from phase 1 are then shunted through the 6 different
pathways of phase 2 detoxification. Each phase 2 pathway works best at
detoxifying certain chemicals, but there is considerable overlap in
activity among the enzymes. During phase 2, toxins are attached or
conjugated to certain nutrients and amino acids thus enabling the liver
to turn drugs, hormones and various toxins into substances that can be
excreted.

The six pathways include:

1. Glutathione conjugation accounts which accounts for approximately
60% of the phase 2 enzymatic activities. This is where toxins are bound
to the antioxidant glutathione before being excreted by the kidneys.

2. Amino acid conjugation requires several amino acids including
glycine, taurine, glutamine, arginine, and ornithine.

3. The sulphation pathway binds toxins to sulphurous compounds and
clears the steroid hormones oestrogen, testosterone and thyroid
hormones.

4. The glucuronidation pathway joins glucuronic acid to toxins.

5. Methylation involves conjugating methyl groups to toxins.

6. The Acetylation pathway joins toxins such as sulpha drugs to a
molecule of acetyl-CoA.

One of the main routes of elimination for these processed toxins and
hormones is through the bile. Gallstones prevent the liver eliminating
bile and may be attributed to high fat, low fibre diets and alcohol
consumption.

In the bowels the bile is bound up with dietary fibre and eliminated in
the stool. Enzymes in the bowel called beta glucuronidase produced by
unfriendly bacteria are capable of breaking the "old" or processed
hormones and toxins from dietary fibre making them available to be
reabsorbed or be "re-cycled" increasing toxicity.

Also consider that it is well known that alcohol and the pill depletes
folic acid and, along with diuretic compounds such as caffeine or
diuretic drugs, make you pass more urine. This increases the loss of
water-soluble vitamins. It is also important to consider that alcohol,
tannins in tea, phytates in grains and sugar also affect nutrient
absorption in the gut.

To find out what foods and nutrients supper phase 1 and 2
detoxification in the liver, what foods stimulate bile flow and what
foods and supplements support healthy gut bacteria and normal transit
time Steve Hines Little book of nutrition tips now is available at The
little book of nutrition tips-

amazon.co.uk/little-book-nutrition-tips/dp/0956670113

or watch Steve talk about the book on YouTube here

youtube/embed/7z5uhvLfU_E

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3 tips for dealing with the pace of modern day life

October 20th, 2011 | Author: Steve

3 tips for dealing with the pace of modern day life Video blog.

Implement these 3 simple tips for a healthier life...

youtube/embed/n8IW2BDm0B0

Steve Hines is an expert Nutritional Therapist and can be consulted in
London
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Reading bootcamps makes the news...

October 12th, 2011 | Author: Steve

getreading.co.uk/business/s/2100263_business_profile_peak_xv
_fitness
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