Detoxing- What? Why? How?

Firstly, why do we detox? It is not just for weight loss as some believe, though this can be an added bonus. So many ‘Detox’ products and programmes are coming out of the woodwork these days and trying to cash in on many people’s desire for a ‘quick fix’ for weight loss. That is not what I’ll be talking about here, as these are both unhealthy and unsuccessful. I will be discussing the importance of detoxing for over-all and long-term health, and how to do it carefully.

The human body is naturally skilled at eliminating waste materials from the body and cleansing the liver, gut, lungs and kidneys of harmful toxins. Unfortunately, many people's elimination systems are becoming overburdened, due to excess red meat, animal fats, fried foods, processed foods, alcohol, smoking, medications, environmental toxins, additives, chemical preservatives etc. These extra toxins in the body lead to the body's detoxification systems slowing down, resulting in symptoms such as constipation, bloating, IBS, fatigue, lowered immune function, eczema, food intolerances, sinus congestion and headaches, to name but a few.

Firstly, and most importantly, detoxing is not about starving yourself. Depriving your body of food is never necessary. Nor is detoxing just about alcohol and the liver. The liver is only one of the body’s elimination systems. Overloading the body with stress and toxins will have an effect on the gut, the lungs, the skin and the kidneys as well.

Detoxing is really just a way of giving your body a rest from the hard work of breaking down heavy foods, chemicals, additives, medications, alcohol and environmental toxins that it is exposed to every day. A lot of these, such as pollution and medications, are difficult to avoid, so reducing the burden on the body is most easily done through reducing certain foods and drinks.

In certain diets and cultures the concept of detoxing is built in, with one or two days a week being devoted to eating 'light' foods, foods that our bodies can break down with little effort, for example fresh vegetables, fruits, brown rice and fish. This works just as well, if not better, than week-long juicing binges once a year. So those are the principles I based my detox on. Fresh, organic fruit and veg, some of them as juices, smaller meals, brown rice and vegetables, seeds and nuts, and plenty of clean, filtered water.

The main elimination organs are the gut, the liver, the kidneys, the skin and the lungs. Include healthy sources of fibre, and drinking plenty of clean, filtered water and herbal teas should support elimination from the gut and kidneys, but what about the others? Exercise plays a large part here. Increasing your heart rate will cause deeper and faster breathing, expelling waste gases from the lungs, and sweating will begin to remove toxins through the skin. Deep breathing activities like Yoga and T'ai Chi are also a good idea.

Dry Skin brushing (using dry exfoliating gloves or similar brushes on skin before showering, brushing as much of the body as possible) will remove dead skin cells, allowing toxins to move out through the skin freely and stimulate the growth of new skin cells.

The liver is the main organ for breaking down waste substances that would otherwise become toxic. Therefore it can be the organ under the most pressure. Some herbs and spices can be helpful for supporting the liver, such as turmeric, dandelion, milk thistle and nettle. Luckily many of these can be found in the form of herbal teas.

You should be aware that detoxing comes with some other side-effects. As the toxins leave your body they must escape form the various organs and tissues they have been stored in and are then released into the blood prior to elimination. Some common symptoms include headaches, diarrhoea, lethargy, and irritability, a bit like with withdrawals from nicotine or other drugs.

The good news is that these rarely last beyond 2 days, and they are a sign that what you are doing is working, so stick with it.

Detox Tips:

Foods/drinks to avoid:

Meat, most dairy foods, eggs, sugar, refined carbohydrate products (bread, biscuits, cakes), fats and oils, high-fat products, fried foods, processed foods, alcohol, fizzy drinks, coffee, tobacco, foods you have/suspect an intolerance to.

Foods/Drinks to include:

Eat less food than normal, 3 small meals ideally

Drink plenty of filtered/mineral water and herbal teas

Eat mostly fruit and vegetables; a variety of raw, cooked and juiced, and organic when possible

Keeping the bowel functioning is essential as it is one of the largest elimination organs. Include fibre from brown rice, quinoa, millet, buckwheat, seeds, nuts, porridge (made with water/dairy-free milk)

• Start each day with a cup of warm water and fresh lemon juice. The liver is the organ most in need of support in our current environment, with our current lifestyle and diet. Starting the day like this will waken up the liver and prepare it for what is to come. It also has a similar effect on the digestive system, so take this warm lemon drink before your breakfast each morning.

• If constipation is an issue it must be dealt with, as proper elimination from the gut is necessary to remove certain toxins. Include the fibre products mentioned above, but if this is not adequate try a teaspoon of Psyllium Husks twice daily just before meals with plenty of water.

• Try in include organic fruit and veg when possible, to avoid toxins from pesticides and industrial farming. If organic is not available or is too expensive then go for locally grown, in-season produce. If it doesn’t have to travel across oceans or be preserved for months at a time, then it will naturally be exposed to less chemicals.

• Rest and relax. Eat only when calm and unhurried. Chew slowly and finish eating before you are stuffed. Don’t embark on a detox unless you can properly wind down for the duration of it. Include ten minutes of mindfulness or meditation each day.

As I have mentioned many times, detoxing is not suitable for many people and should only be continued for more than 2 days if under the supervision of a nutrition/health professional.

You should not detox if you are:

Pregnant or nursing

Suffering from a serious illness

Highly stressed or going through a busy/emotional time

Diabetic

Underweight, convalescing or debilitated.

Detoxing is also not suitable for elderly people or children unless closely supervised.

Cauliflower-Crust Pizza

This alternative pizza base is great for people who are following a low-carb, gluten-free or wheat-free diet. You can have all your tasty toppings, and additional vegetables in the base, instead of those grains that might not agree with you. Here's the ingredients I used, but toppings can be added or taken away depending on your preferences. I went for vegetarian toppings, but there's nothing stopping you putting on some chorizo or salami to make it even tastier. 

Ingredients: 
Medium head of Cauliflower, grated
1 large egg, lightly beaten
120g shredded mozzarella cheese
salt and freshly pepper
Tomato Pureé
3/4 cherry tomatoes, sliced
2 cloves garlic, sliced
1 onion, large slices
Half Red Pepper, diced
Watercress/Spinach, finely chopped 

Directions:
Grate the cauliflower into a large bowl. Microwave for 7-8 minutes, until soft, and allow to cool completely. 

Add the egg and about half of the grated mozzarella to the cauliflower and mix together. Spread the mixture on to a lined baking tray, and spread out to a about 20cm in diameter, and about 1cm thick. Pat down until the mixture is tight, but try not to spread it too thin, or else it will be impossible to separate from the grease-proof paper. Bake for 10-15 minutes, or until golden. 

     

Then it's  time to add your toppings. Tomato pureé first, then the rest of the mozzarella. Layer on your favourite toppings and return to the oven for 10-15 minutes until the cheese is melted and bubbly. 

                                       

       

  
 
                   

















I topped mine with the chopped watercress and then cut it in half as I was forced to share. The result is a light, crunchy base with all the same flavours on top as your favourite pizza. A quick and easy recipe to please the whole family, while sneaking in some extra vegetables without fussy eaters noticing! 

Smart Snacking

From what I have found from talking to clients, most people manage well with choosing healthy breakfasts, lunches and dinners, but it’s those hours in between meals when the damage can happen. Out and about when hunger strikes with nothing to eat except a bag of crisps or a pre-made sandwich? That’s the moment when all our great planning and dedication can go right out the window. There are just far too many tasty snacks on those shelves, and even when you think you’re making a healthy choice, very often there’s really no way of knowing what you’re eating. 

The only sure fire way to combat this common pitfall is to plan in advance and have your snacks with you. Boring, I know, but definitely worth it in the long run. The other important rule with snacking, and meals in general, is that you should eat something small every 2-3 hours in order to keep hunger at bay and reduce the temptation to reach for those quick fixes. If you make sure to include protein in your snacks, you will avoid the blood sugar crashes that cause the hunger, mood swings and dizziness that send you running for a sugary treat.

So here are a few of my favourites; all tasty and easy to carry with you, and all protein-rich and satisfying.

OATCAKES AND NUT BUTTER:

Nut butters come in all shapes and sizes, but very often they can be laced with sugar and additives. It is always better to choose an organic Nut Butter where the nuts are the only ingredient. Meridian make delicious butters from Cashews, Hazelnuts, Almonds and Peanuts, and are available in all good health stores. Naturally high in protein, some of this on 2 or 3 oatcakes or rice cakes will keep you feeling fuller for much longer than that bag of crisps. Spreading nut butter onto your apple slices is also an easy way to include protein to the quickest of snacks.

 

HUMMUS AND RICE CAKES/CELERY/CRACKERS/CUCUMBER/CARROTS

I’ll dip anything in hummus really. Dipping lots of crudités-style vegetables into it is a sneaky way of getting more veg, while also adding in some protein. Hummus’ main ingredient is chickpeas, which are one of the best plant-based sources of protein. Again, go for the hummus with the least ingredients. Like most things, it is becoming more and more processed as it becomes more popular.

COCONUT YOGHURT, BERRIES AND SEEDS

I discovered this tasty treat when I began cutting out dairy last year. I really missed yoghurts for a snack, and then I found COYO. It comes in a couple of different flavours, including pineapple and mixed berry, but I like to get the natural one and add in my own berries. Unfortunately, coconut yoghurt is lower in protein than it’s dairy counterparts, but add in some mixed ground seeds or flaked almonds (both high in protein) to make you feel fuller for longer.

NAKD BARS

These are a great treat if you’re out and about and don’t want to have to start digging little jars of hummus and tubs of crackers from the bottom of your handbag, a lá Mary Poppins. They come in a variety of flavours, and can be found sold singly in all good health stores, but so far I have only managed to find the 4-pack in Tesco, which is much better value. They have the protein built in with their seed and nut-rich mixture and are much more filling and tasty than they look. However, due to the high content of dried fruits in most of them, they can be quite high in natural sugars, so may not be great for anyone on a low GI diet, but as an occasional treat don’t worry about this too much. You could be eating a lot worse!

SMOOTHIES

Now that summer is here, making a smoothie in the morning and bringing it with you to work to sip on during the day is becoming increasingly more appealing. We all know the basics of smoothie making, but don’t forget about that all-important protein! You don’t find much protein in fruit alone unfortunately, so I like to include avocado, coconut oil and chia seeds to my smoothies, and leave out the yoghurt/ice-cream! The avocado and oil add the smooth texture you’re looking for.

KALE CRISPS

When you’re really craving a savoury snack these guys go a long way to filling that void. Kale is probably the most nutrient-dense of all the leafy greens and, as someone who wouldn’t be a huge fan of cabbage or broccoli, I find the taste of kale much nicer. To make the crisps, you tear the leaves into crisp-sized pieces and place in a bowl. Add a little olive oil and rub the pieces of kale together until they are coated with the oil. Space the chips out on a baking tray and sprinkle with sea salt. Bake in the oven for about 10 minutes until they are crispy. You can also add other spices, such as turmeric or paprika, to liven them up. Kale has a good amount of protein already, but you can add even more by tossing the leaves in sesame seeds or toasting some walnuts alongside them.

                                          

LENTIL CHIPS

Another handy one for when you’re out and about. Pop into health food store, or Tesco I think, and you’ll find these tasty crisps made from lentil flour. They come in a variety of tasty flavours and are also naturally gluten and wheat free so handy for those with intolerances who want a crisp alternative. They also do a Hummus version made from chickpea flour.

CUCUMBER ROLLS

Simply slice the cucumber in half, scoop out the middle with a spoon and add in your filing. I like to add sun-dried tomato pesto and a bit of tuna or chicken for protein. You could also fill with hummus, or smoked mackerel, or avocado, or feta cheese, or peppers and sweetcorn…the list is endless. Then close the cucumber back up like a sandwich and snack away!

                                           

I’m sure there’s many more I’m forgetting but I think that’s enough to get you started. Hope you enjoy them and if you try any of them out be sure to let me know what you think.

Happy Snacking! 

Juicing- Is it worth the hype?

So I promised I would share my thoughts on juicing. Here they are.

I don’t know what brought about the hype. Maybe it’s all of the health stores and juice bars popping up offering pre-made juice detoxes, maybe it’s the celebrity approval, or maybe everyone’s eyes are finally being opened to the benefits of clean living, but somehow all everyone can talk about this year is juicing.

I first heard about juicing in my first year in college, when we received a talk and demonstration on how to juice your own fruit and veg. it appealed to me immediately because, as I’ve mentioned before, I was never a big fan of vegetables, and the idea of being able to throw so many of them into a juice and get most of the benefits of eating them seemed a lot more appealing. I discovered pretty quickly though that juicing can be tricky. There’s a lot of waste, a fair bit of mess, and a large amount of produce is needed to get a decent amount of juice. Which brings me to my first tip: a good juicer is essential. My first was a fancy one, but it unfortunately met an untimely end when attacked by an un-removed plum stone. Since then, lack of funds has resulted in me using a cheaper juicer, and the waste has almost doubled.

For those of you who don’t know, juicers work by whipping out the skin and pulp and squeezing out all the juice. (no, those aren't the technical terms). The waste I mentioned before is the fibre, the parts of the fruit or vegetable that contain no juice. This is what differentiates juices from smoothies, which have no waste-all the parts of the fruit are just blended together. This bugged me initially when I started juicing, as I am always looking for ways to increase fibre in the diet, and here I was whipping it all out and throwing it in the bin, so I do like to alternate between smoothies and juices for this reason. I like to think that those people more fortunate than me who may have a garden or vegetable plot may use their juice waste for composting, but right now my apartment is not compatible with such luxuries.

Anyway before I go any further, I’m sure you’re asking, why bother juicing at all? Can I not eat a few apples and grab an orange juice in the shop? Here are some of the benefits.

Raw fruit juice increases our energy.

The body converts consumed foods into juice so it can be absorbed. Juicing before consuming saves the body energy, resulting in increased energy levels.

Juicing delivers more soluble fibre, faster, than whole fruits.

Whole fruits are great to eat because they have lots of insoluble fibre which helps with digestion. But as a complement to the fresh fruits and vegetables needed daily, freshly juiced fruit is packed with soluble fibre-that's the kind of fibre that's been shown to lower cholesterol.

Juicing helps with digestion and absorption of nutrients.

Juice is easier to for human bodies to digest than whole fruit, which allows for quick absorption of high-quality nutrients. When you ingest the fibre with the nutrients, the digestive process begins. You may get 10% - 30% of the nutrients extracted when the bulk passes through the intestines and colon during digestion.

When you drink the juice without fibre before any digestion begins, you may get 90% plus of the nutrients absorbed through the intestinal wall. This is one of the important benefits to juicing for health.

Please note...fibre is incredibly important, it's just not good to mix juicing and fibre when you are trying to get the most out of available plant nutrients.

Raw fruit juice has more nutrition than store-bought counterparts.

Fresh juice contains greater nutritional values (vitamins, minerals, and other nutritional compounds, such as enzymes and flavonoids) than canned or bottled counterparts, which have been cooked (pasteurized) to keep them on the shelves longer. Cooking can cause the loss of up to 97 percent of water-soluble vitamins (B vitamins and C), and up to 40 percent of the fat-soluble vitamins (A,D, E, and K).

Homemade juice has increased antioxidant, antiviral, and anticancer properties.

A study comparing commercial apple juice with freshly juiced apples found that fresh, raw juice had more antiviral compounds than the store-bought versions. Another study found that fresh, raw apple juice and berry juice (especially raspberries and blackberries) has more ellagic acid, a potent anticancer and antioxidant compound that is stripped from juice when it's been processed.

Juicing helps to rid the body of toxins.

Fresh fruits contain ample glutathione, a small protein composed of 3 amino acids, manufactured in the cells, which aid in the detoxification of heavy metals such as lead, as well as the elimination of pesticides and solvents. Processed fruit juices do not. To derive the greatest benefit from foods, humans should consume them in their freshest forms.

Fresh juice can help with weight loss.

Raw food juicing is a phenomenal way to reach the goal of ingesting 60 percent of total calories from raw foods. Diets containing a high percentage (up to 60 percent of calories) of uncooked foods are associated with significant weight loss and lowering of blood pressure in overweight individuals.

Now, on that note, there are many famous ‘juicers’ and celebrity promoters that are making a lot of money based on the ‘juicing for weight-loss’ angle. While I agree that detoxing has a place for those who need it, long periods of consuming only juices can be very damaging for the body, and in terms of weight loss, is really only a quick fix. The shock to the body when you start eating again will result in the pounds pilling back on in no time. If you’re thinking about taking up juicing it should be to supplement a healthy diet, not replace it.

A few more tips before you get started.

•   Where possible, choose organic fruit and vegetables for your juices. You don’t want your juice to be full of the harmful pesticides used on many non-organic types.
•  ALWAYS wash your juicer immediately after use. Fruit flies swarming around your kitchen countertop and bin is not going to make your juice very appealing.
•  You lose about 10% of the nutrients in your juice per day, so just make what you can drink, or else consider freezing excess juice in glass jars, being sure to leave enough room at the top for the juice to expand when frozen.
•  If you’re not sure yet whether juicing is for you, consider borrowing a juicer off a friend and giving it a go for a few weeks first. Juicers can be expensive and you don’t want it going to waste if you discover you don’t have the time to juice at the minute.
•  Be adventurous with your ingredients. This is an opportunity to ingest things that would never normally pass your lips. There are numerous websites that will give you some basic recipes to get started, and if you’re not a big fan of the flavour at the end, I find throwing ginger and lime into any juice will immediately improve the taste.

Here’s a very simple recipe to get you started. Happy juicing.

• 2 apples
• 1 slice of lemon
• 2 inch slice of cucumber
• 1 stick of celery
•  1 carrot
•  1 handful of spinach
•  1 inch piece of ginger 

What to expect from your Nutritional Therapy consultation.

Nutritional Therapy is a holistic approach to wellness, meaning that I will look at you as a whole person, not just the symptoms you are currently presenting with. Not only will I assess your diet, I will also look at your current symptoms, medical and life history, and potential emotional and lifestyle factors, including stress and trauma, in an attempt to get a full picture of your current health status and possible risk factors for illness.

Functional Medicine practices form the basis of my integrative approach, using food, lifestyle recommendations, and an individually tailored supplement programme to help your body efficiently function to its optimum ability.

When you book an appointment I will send you a comprehensive questionnaire and a three-day food diary to complete. Returning this to me in advance of your consultation allows me to reflect on how each of your body systems is working (e.g. digestive, immune, endocrine, detoxification) and where the root causes of your issues may lie. As this takes a few days to complete and analyse appointments will always be made at least a week in advance of when you first make contact. 

At your first consultation I will take a detailed personal and medical history, which alongside the information gathered from the pre-appointment questionnaire, allows me to create a fully individualised food and lifestyle protocol based on your current needs. This may include dietary adjustments, suggestions for dietary support, lifestyle changes, supplemental recommendations and possibly functional testing if I think more information is required. This first consultation usually takes approximately an hour and a half.

Before leaving your first consultation we will set a date for your follow-up consultation, usually 4-6 weeks later. This time is ideal as it allows you time to adjust to the changes and begin to notice improvements. However, more frequent follow-up meetings are possible if you would prefer more support. A minimum of two follow-up consultations is ideal, and more can be arranged if we both feel it necessary. Follow-up consultations last about one hour.

I should also point out at this stage that it is not necessary for you to already have severe symptoms or diagnoses for you to benefit from Nutritional Therapy. Many clients attend simply to ensure they are making the right choices and receive extra advice or suggestions for healthy eating and a balanced lifestyle. It is my intention to help you achieve the maximum possible level of health, regardless of your current age or health status, to help you live life to the full.

All information provided in these consultations is strictly confidential.

Please contact me by phone or e-mail if you wish to make an appointment or if you require more information about services and prices. 

A little bit about me.

I think, like many in this particular field, my interest in nutrition began in earnest only when I encountered health difficulties of my own. For me, weight gain was a persistent challenge, but the numerous health problems that accompanied my increasing weight began to compromise my well being, both physically and mentally. Despite always having an interest in nutrition, unhealthy habits, born during my college years, began to take hold and spiraled in the following years. I joined Weight Watchers in September 2008 and within 2 years I had lost almost 4 stone and reached my goal weight, where I have stayed, for the most part, for over 3 years now. The programme had given me a platform to take control of my eating again, and refueled my interest in nutrition. I had seen the effect from both sides: the damaging side effects of a poor diet, and the therapeutic benefits of positive food choices.

With a renewed concern for my own health, and the health of others in similar situations, I began studying Nutrition and Health Coaching part-time in the Irish Institute of Nutrition and Health, Bray in 2010. This one year course gave us an insight into what is in our food, how it used by the body, and how best to advise people about general dietary and lifestyle requirements. Having completed this first year I quickly decided that I wanted to study further and began the two-year Diploma in Nutritional Therapy. The course now involved detailed study of Anatomy, Physiology and Pathophysiology. We worked our way through each of the body’s systems, the diseases and dysfunctions associated with them, and the benefits of nutritional intervention in their optimum performance. In the final year we completed almost 40 hours of Clinical Practice in the setting of the college clinic under the observation of our lecturers. This gave us the opportunity to practice assessing clients based on their current health status and diet, and create individualised nutrition and lifestyle recommendations, as well as developing our confidence as therapists, coaches and counsellors.

In my final year I completed an academic dissertation based on the impact of diet and lifestyle on the symptoms associated with ADHD in children. This interesting topic linked my new passion with my ‘day job’, that of a Primary School Teacher. I have been teaching for almost 7 years and get great satisfaction from my job, however I cannot help but notice that the number of children with behavioural, academic and psychological difficulties is growing steadily, and comes at a great cost, both emotionally and financially, to the families and schools involved. It was incredibly interesting to explore these issues for my dissertation and analyse the current research in the area with regard to causative factors and the possible role of nutrition in the management of these conditions.

As I set out on the road to establishing myself as a practitioner it is almost unavoidable that the areas I will eventually specialise in will be that of weight management and children’s nutrition, as these are the areas in which I have most personal experience. However, Nutritional Therapy is a holistic approach to wellness, which has been repeatedly shown to support the health of all major body systems, (skeletal, muscular, nervous, respiratory, cardiovascular, digestive, excretory, endocrine, immune, reproductive, skin, hair and nails) and I look forward to utilising my knowledge and experience to assist others in obtaining optimum health and helping my clients to manage the wide range of symptoms that can benefit from nutritional intervention.