Sardines and plenty of greens = perfect bone-mending food

A client wrote to me today to say he’s just broken a bone in his foot and what should he be eating to help it mend.

Of course he’s already on a whole food, well balanced diet…..he’s one of my clients after all. I’d coached him on upping protein at breakfast, so he now enjoys salmon or eggs based breakfast and when he’s in a rush, he uses a whey=based protein shake with seeds and berries. He’s following my optimal balance plate for lunch 25%-30% is a protein source, 50% is vegetables the rest is a starchy carb or whole grain, he’s found his concentration, focus and energy are now better through the day and he has far fewer cravings when he has a shitty day (his goals ticked).

With these foundations in place, we know he’s in a strong position to help those bones mend, but what else do we need to think about?

Bones are living tissues in a constant cycle of breaking down and re-building and that all needs to work a lot harder when there is a broken bone to mend. Most people think of calcium when it comes to bone, and for sure Calcium is integral to the hydroxyapatite crystals that form the main structure of bone tissue. At birth we only have about 2-3% of our adult calcium stores so dietary intake of calcium is vital, the calcium is accumulated into bone mineral so that we achieve peak bone mass between age 17 and 30; maintaining this through life is vital to healthy bones.

But calcium isn’t a vulnerable mineral in male adult diets, even for someone on a typical British diet (let alone after I’ve got my hands on them) so its unlikely that he need to address his calcium ‘intake’. And by the way, if he did, dairy foods isn’t the only answer, there is more calcium in a cup of cooked butter beans or broccoli than in 30g feta cheese or half a cup of yogurt and a can of sardines contain more calcium than a glass of milk.

What’s much more important is how we are able to use the calcium and this is where vitamin D and magnesium come into their own, which ARE vulnerable nutrients as measured in the Government survey National Diet & Nutrition Survey. The evidence is very solid that vitamin D levels over 75nmol/L optimise bone mineral density…..most people I see have a vitamin D level below 50nmol/L (this is too easy to test if your GP wont, and relatively inexpensive (£20) via City Hospital Birmingham home test http://www.vitamindtest.org.uk/ )

Eating more vegetables and fruit is associated with bone health, part of this is to do with acid alkaline balance, calcium along with magnesium & potassium are the minerals used as a ‘buffer’ of acidity; Eating a plant based diet increases the buffering minerals so less calcium needs to be pulled out of the bones. Vegetables & fruits are also high in vitamin C, vital for collagen hydroxylation.

Vitamin K plays an important role, we have 3 proteins involved in bone health and mineralisation that all rely on this vitamin.  We don’t store vitamin K so dietary intake is vital thorough leafy green vegetables and olive oil.

Finally, whenever there is injury in the body we have inflammation and oxidative stress to contend with, its all part of the healing process, but we can help ensure his body has the right tools for the job, increasing berry fruits, using turmeric, garlic and ginger

So, what’s my advice to my client?

• Continue with optimal healthy plate ratio
• Switch salmon to sardines
• 2 servings of leafy green vegetables a day
• Use my turmeric, garlic & ginger based dressing on vegetables & salads
• Portion of berry fruits each day (vitamin C and bioflavonoids)
• Increase sun exposure (easy for me to say that living in Spain!)
• Check vitamin D levels (we do this routinely in my clinic) and make sure they are approaching 100nmol/L

My approach is always to start with foods and use supplements as a top up: in this case we are going to use a hydrolysed collagen formula to help support collagen, key to his healing, we will also increase vitamin D, he’s already on a solid multi which contains excellent levels of calcium, magnesium and vitamin K. And we will add in some anti-inflammation support via fish oils and a proteolytic enzyme to help boost the healing process and minimise the scar tissue.

Are you lagging in the energy department? Then come to one of my workshops. Find out more https://www.facebook.com/events/346784242089216/ or email clinic@fabulousnutrition.co.uk

Grated horseradish root

Feed Yourself Smarter Tip: Grated frozen Horseradish

Horseradish is part of the brassica group of vegetables, which include broccoli, cabbage, watercress and cauliflower. They all contain allyl Isothiocynate, so what I hear you say? Well, researchers are discovering that this little phytonutrient is a potent inducer of glutathione, one of , if not the most potent and important antioxidant systems in our bodies, early stages in research, but this is also shown to improve lifespan in the animal models they have tested it on (1). Boosting your antioxidant systems helps detoxification pathways and may reduce oxidative damage and therefore part of the aging process.

Horseradish packs one mean punch in the taste department too so you’ll start to see why I like this spicy root so much. The problem is, it can be hard to find fresh horseradish, and when you do, it  it comes in a huge long root you only need a little tiny bit. I’ve found it at Borough Market and more recently at my local Asian Supermarket. So when you do find, the fabfood tip is to grate it and then freeze it immediately; then you just pull out some frozen root to add to your dish. But beware, it can make your eyes water!

I add it to Mackerel, avocado and miso paste for a kick; if you are really brave, then add it to a smoothie – that will certainly wake you up in the morning! It can also be added to any soups when you want that kick.

References: 1) Allyl Isothiocyanate that induces GST and UGT Expression Confers Oxidative Stress Resistance on C. elegans, as Demonstrated by Nematode Biosensor

• Do you wake up feeling un-refreshed?
• Do you have trouble sleeping?
• Do you have energy slumps during the day?
• Do you feel sleepy or tired after meals?
• Do you crave coffee or chocolate in the afternoon?
• Are you too tired for fun and life’s pleasures?

If you want the secrets to more energy and better performance then this workshop is for you!

This is a chance to invest in yourself: your body, your performance, your mental clarity, your wellbeing.

Transforming your way of thinking, eating, behaving and feeling.

By the end of this workshop you will….

• Have a better understanding of the signs and signals from your body relating to energy
• Know what you can do to help restore energy.
• Have experienced foods and drinks that can help kick start your energy pathways
• Have a 3-week energy restoration programme with email support: a take-away tool kit to see your energy soar.

About Angela:

• An expert in personalised nutritional therapy
• Specialist in chronic fatigue, digestive health and stress management
• Part of the nutrition team at award winning integrated Optimum Health Clinic
• Technical advisor and educator for Metametrix Laboratories
• Runs a series of successful education webinars for nutritional clinicians
• Clinical tutor at University of West London

Date: Saturday 20^th April 2013 10.00am – 1.00pm

Soho Kitchen Club

Second Floor 35 D’Arblay street off Wardour St Soho, London W1F 8EY

Cost £99 included tool-kit & refreshments. You can pay via BACs transfer, email clinic@fabulousnutrition.co.uk

Or book directly via EventBrite http://www.eventbrite.com/edit?eid=5736078766&preview=1#preview

Cleanse & Rejuvenate Programme

Angela Walker is a London based Nutritional Therapist with clinics at Triyoga London and Notting Hill. For more information contact Angela Walker at Fabulous Nutrition. www.fabulousnutrition.co.uk.

Red cabbage cooked with red onion and plum - yum!

I’ve started adding fruit to cooked vegetable dishes and I have to say they taste rather lovely! During the summer I was adding lots of fruit into my salads, be they goji berries, strawberries or pears.  As the nights draw in, I’m carrying that over into my cooked vegetable dishes. So next time you’re stir-frying some vegetables or making a vegetable based casserole try adding in a little chopped apple, pear, whole lemon or plum. They add a real zest to the dish and of course with the added colour, that equals more phytonutrients with all their wonderful restorative functions in the body.

The photo is of a red cabbage dish with added plum, but try it with whatever fruits you have to hand. Enjoy!

Fabulous Nutrition is a London based Nutritional Therapy Clinic. For more information contact Angela Walker at Fabulous Nutrition. www.fabulousnutrition.co.uk.

Fast and healthy supper

This literally takes 10 minutes from start to finish, in fact, it’s taken longer to photograph, write up and post. It’s  delicious, a slow release of energy and packed full of fibre & nutrients. It can be recreated with any mixture of vegetables and beans:

Heat olive oil in a pan, add some cumin seeds, saute half a diced onion, add a sliced leek, and a chunk of diced or grated fresh ginger. Cook until soft and then add a handful of chopped spinach leaves and some cooked (or tinned) sweetcorn & black beans from a carton (any other beans or lentils will do). Add a little water and heat through. To season, pour a little of the water from the pan into a dish, mix in with a teaspoon of miso paste and put back in the pan to stir through. Serve.

Fabulous Nutrition is a London based Nutritional Therapy Clinic. For more information contact Angela Walker at Fabulous Nutrition. www.fabulousnutrition.co.uk.

How to Choose Olive Oil – Dr. Weil’s Daily Tip

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Fabulous Nutrition is a London based Nutritional Therapy Clinic offering bespoke nutrition programmes. For more information contact Angela Walker at Fabulous Nutrition. www.fabulousnutrition.co.uk.

A short history of nutrigenomics

If you want to improve your diet contact nutrition expert Angela Walker through the book appointment tab above.

Fabulous Nutrition is a London based Nutritional Therapy Clinic, addressing functional imbalance in the body with bespoke nutrition programmes. Whether you have a diagnosed condition, want to improve digestion problems, lose weight, slow the effects of aging or kick-start a new health regime, Angela Walker at Fabulous Nutrition can help. www.fabulousnutrition.co.uk.