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Vitamin D is appearing in the news a lot recently, mostly due to deficiency of it. There have been several opinions abounding on what is the correct recommended daily amount of Vitamin D and also what is the best source of vitamin D.

Professor emeritus of biochemistry and biomedical sciences, Anthony Norman is an internationally recognised expert on vitamin D. He says that there is insufficient Vitamin D intake for over half the people of Western Europe and North America.

Professor Norman described his fears about vitamin D lack, saying, “Elsewhere, it is worse. Given that two-thirds of the people are vitamin D-insufficient or deficient. It is clear that merely eating vitamin D-rich foods is not adequate to solve the problem for most adults.”

Vitamin intake is measured in ‘IUs’ (international units) and the daily recommendation fro vitamin D is 200 for people up to 50 years old, 400 for those between 51 and 70, and 600 for those over 70.

Norman wants to up those recommendations considerably. He said: “There is a wide consensus among scientists that the relative daily intake of vitamin D should be increased to 2,000 to 4,000 IU for most adults.”
Norman described how it could be done, saying “A 2000 IU daily intake can be achieved by a combination of sunshine, food, supplements, and possibly even limited tanning exposure.”

There are some very pressing reasons why an increase in the dosage of vitamin D would be beneficial to health, or at least getting the majority of people up to the current RDA. Norman revealed that “Several studies have reported substantial reductions in incidence of breast cancer, colon cancer and type 1 diabetes in association with adequate intake of vitamin D, the positive effect generally occurring within five years of initiation of adequate vitamin D intake.

More and more experts are agreeing that seaweed can be categorized as a superfood. That claim is being supported by investigations that reveal that seaweed, which is a variety of algae, contains more calcium than cheese, more fibre than you will find in prunes and more iron than a sirloin steak. All these comparisons are weight for weight.

Other important vitamins and minerals contained in seaweed are potassium and iodine and it is the sole plant that is a source of vitamin B12. The most recent studies on seaweed revealed that its bioactive substances aid in reducing blood pressure and cholesterol, plus its ability to deal with free radicals that are the cause of cancer.

The American Association for Cancer Research has recently published their initial research that revealed how extracts of seaweed was able to inhibit cancer cell growth that would otherwise lead to lymphoma. They were interested to know the connection between seaweed and cancer reduction on account of the Japanese who eat more seaweed per capita than any other nation and have low cancer rates in their women.

The University of Newcastle conducted research that showed how seaweed fibres (alginates) were responsible for reducing the absorption of fat by the body and could thus be considered a viable weightloss ingredient.

From Newcastle University, research associate in human nutrition, Dr Iain Brownlee said: “We’ve found that by adding these natural fibres to food products, up to 75 per cent of the fat we consume could simply pass through the body – so in theory it could be used to fight obesity. Alginates could be used in place of the fat that gives food its flavour. In tests, people have actually preferred bread with small levels of alginate in it – so it’s not something you have to force yourself to eat.

The occurrence of dementia is continuing to rise and so scientists are looking for a way to prevent and treat it. One of the most natural ways of preventing dementia is blueberries according to results from a new study. This Most recent study confirms what was discovered in a study conducted in 2008, that easting Blueberries improves memory and world list recall.

The study involved 9 elderly people whose average age was 76, all recruited by study leader Dr Krikorian. They were administered a daily dose of wild Blueberry juice, the amount depending on their body weight. The average was about half a litre per day. The control group were a demographically matched and were given a placebo to drink.

Researcher Donal O’Mathuna said about the value of Blueberries that, “Because blueberries are high in antioxidants, which have beneficial health effects, they are being examined in many research projects,” adding that Blueberries are a nutritious and safe food… adding blueberries to a diet rich in fruits and vegetables is warranted.”
Dr Jeremy Spencer, who conducted the study at the University of Reading in 2008 into the effect of Blueberries, discovered that anthocyanins existing in blueberries were responsible for triggering the section of the brain that is concerned with learning and memory.

He said, “Scientists have known of the potential health benefits of diets rich in fresh fruits for a long time. Our research provides scientific evidence to show that blueberries are good for you and supports the idea that a diet-based approach could potentially be used to increase memory capacity. We will be taking these findings to the next level by investigating the effects of diets rich in flavonoids on individuals suffering from cognitive impairment and possibly Alzheimer’s disease.”

The study entitled ‘Blueberry Supplementation Improves Memory in Older Adults‘was published in the Journal of Agricultural and Food Chemistry.

The best thing about blueberries is that generally even avid fruit haters like them- you can bake them in muffins, mix in ice cream and milkshakes to get the fussiest of eaters to enjoy them. An all round super fruit!!

So I have been making myself ‘flapjacks’ of a fashion as in the morning there is not really time at work to have breakfast- and I was ending up not eating until about 11am. These are perfect as I can just eat them as I am setting up for the morning.

I never follow a recipe as such- but the batch I made this week were great- so thought I would see if I could remember what I had done….

I used a 9 x 9in baking tin which I buttered.

The oven was around 170- 180 deg……

I had some apples which needed using up- about 5 which I peeled and chopped then put in a pan with a bit of water and a BIG shake of cinnamon.

I let these simmer on a low heat for around 20 mins – until really soft, then I blended them with a hand blender…..

While the apples are simmering I got a huge mixing bowl and shoved in about 100g self raising flour, 100g wheat germ (lots of vitamins etc in here) and lots of oats- 200g maybe? I also added a pinch of salt and a pinch of baking powder. Then I chopped some pecans and walnuts (think protein) – probably a good big double handful. With the dry ingredients it really doesn’t matter what you use- you can add fruit, different nuts, the wheatgerm is optional, sometimes I add chocolate…….ok a lot of the time I add chocolate!

Back to the apple blended mix- here it all goes a bit hazy as I tend to just shove in what needs using up! I added a tub of cream cheese- gives it a nice consistency and more protein. About 200g peanut butter – for the same reasons as the cream cheese and the fact that I LOVE it. However if you are not keen on either of these I would just use more butter instead – as I only put in about 2 tablespoons along with the peanut butter and cream cheese. Also added about 100g brown sugar and 2 tablespoons honey.

All this on the hob at a low heat stirring until it’s smooth and warm.

Then mix the oat and apple mixes together – if its too wet add more oats – I think I added a good couple handfuls more. If too dry melt a bit more butter and sugar….

Pat it down into your baking tin and into oven – mine were only in 10-15 mins – just need to be in there until the top is brown. Take out and cut up into bars.

So why are these good – other than because they taste it……

Porridge and oats: these complex carbohydrates are so good for you it hurts! High in vitamin B6 so boosts levels of serotonin, the brains feelgood chemical. Rich in soluble fibre that is proven to lower blood cholesterol, and gives a slow release of energy. A study of 10000 children showed oats for brekkie helped reduce childhood obesity by half. Oats stabilise blood sugar thus boosts concentration. Slow energy release (Low GI) keeps blood sugar level and you feel fuller for longer. Also proven to help weight loss, heart disease, diabetes, reduce blood pressure, fight infection and boost the immune system………..get eating!!

Honey: antibacterial properties help you ward off germs and bugs. Helps relieve indigestion, ulcers and eczema.

Nuts: high in protein and unsaturated fat, reduce risk of heart disease and hypertension.

Wheat germ: very high in protein – around 28% which is more than can be found in most meat products. Has more potassium and iron than any other food source. Also has high amounts of riboflavin, calcium, zinc, magnesium, and vitamins A, B1, B3 and E. Vitamins B1 and 3 are very important in energy levels and maintaining healthy muscles, organs, hair and skin. Vitamin E is a very important antioxidant helpful in preventing the body’s aging process and also to prevent heart disease. Vitamin E also helps to prevent blood clots and is needed to strengthen the body’s immune system.

Convinced yet…….?

Since attending a course on Advanced Sports Nutrition by Matt Lovell recently I have been interested in the effects of vitamin D on the athlete, and the sedentary individual.

One study that I have seen reported that 59% of study subjects had insufficient Vitamin D. In the study designed to test for the levels of Vitamin D in the blood stream, it was also found that nearly 25% of volunteers had serious Vitamin D deficiencies.
 
Not enough Vitamin D leads to reduced muscle strength, more body fat and several other health problems so proper Vitamin D levels are seen as an important indicator of good health. Without the high levels of sun in this country, coupled with the enforced time indoors that many people are forced to endure due to working environment in the modern world, I wonder do we need to supplement?
 
Co-director of the Musculoskeletal Axis of the Research Institute of the MUHC, Dr. Richard Kremer who also led the study said “Vitamin D insufficiency is a risk factor for other diseases,” adding that “Because it is linked to increased body fat, it may affect many different parts of the body. Abnormal levels of Vitamin D are associated with a whole spectrum of diseases, including cancer, osteoporosis and diabetes, as well as cardiovascular and autoimmune disorders.”
 
However as I read further I was amazed at discover that the study subjects were all young and healthy women living in California and as such were in a prime location and age group to be getting plenty of exercise, good diet and exposure to the sun, the trigger for Vitamin D production.
 
Dr. Kremer said “We are not yet sure what is causing Vitamin D insufficiency in this group.” He did suggest that “High levels of Vitamin D could help reduce body fat. Or, fat tissues might absorb or retain Vitamin D, so that people with more fat are likely to also be Vitamin D deficient.”
 
Further studies are being requested to more fully investigate the phenomena discovered.
 
The study received funding from several U.S. and Canadian organizations and the results were published in the Journal of Clinical Endocrinology and Metabolism.
 
I know that I personally thrive on sunlight- so I’ll stick with that as an excuse to get into it regardless!

In a move that shocked dieters across the world, Weight Watchers teamed up with McDonalds. The slimmers group, Weight Watchers that is dedicated to helping people lose weight, has a very strong presence in the West. The foundation of its system is to get Weight Watcher members to observe a calorie intake limit amounting to between 18 to 40 points according to their scale.

The agreement is currently restricted to Australia. The McDonalds meals that Weight Watchers has certified amount to 6.5 points and that include a salad and diet soft drink. The deal between the two multinational companies means that McDonald’s will use the Weight Watchers logo on its tray mats and menu boards and tray mats and for their part Weight Watchers will endorse McDonald’s to its weighty loss membership that totals in the millions.

Anti obesity campaign groups are infuriated with the move.

They say it will encourage people to eat more of the fast food instead of more nutritious foods or lead them to eat the more fatty varieties on McDonald’s menu. From the Australian Obesity Policy Coalition, senior advisor, Jane Martin said “It’s all about sales really,” and that “It implies this food is healthy … when often it is high in fat and salt.” Director of business for Weight Watchers in Australia and New Zealand, Chris Stirk, encouragingly said that it is “part of our philosophy that you can enjoy life … while still achieving your weight-loss goals”.

One dieter, Rachel May had this to say: “I can’t imagine that the meals endorsed by Weight Watchers will be very filling but people who miss McDonald’s will give the company a lot of business”, she said.

Why should you bother eating fruit and veg?…..

They are very rich in vitamins and minerals, which makes them filled with antioxidants. It is these that help your body fight diseases like cancer.

Tomato is one of the richest vegetable in antioxidants, which makes its popularity even bigger. Its benefits for our health do not stop when it is consumed raw. Yes- tomato ketchup is practically a health food!! No joke! The process used to make ketcup increases the anti- caner abilities!

 lycopene found in tomatoes is resistant to pretty much all cooking methods, so no matter how hard you try to nuke it- tomato power still stays!!.

In fact, the lycopene molecule is only released when the tomato is double boiled. In other words, in order to gain as much as you can from the lycopene you have to put the tomato through the double boiling process. It helps neutralize the free radicals of the cancer cells and that is why it is considered a significant aid in the cancer treatments.

And this is not all. Even the healthy people can benefit from lycopene because it decreases the risk of getting cancer and heart disease.

Another good way to do it is to mix the tomato with corn or some corn oil. From this combination of the antioxidants from the tomatoes and the ones in corn oil is released the largest amount of lycopene.

So thats why you need to eat your fruit and veg, the tomato is just one example!!

This is the recently published list of all the disorders that a banana a day can help overcome!! Pretty impressive really!

So Bananaman really had it right! There are so many benefits of fresh fruit and veg that often get swept under the mat especially at snack time when the biscuit tin seems to be calling….

So do you eat yours? And do you insist that your family get theirs? May be worth a trip to the local grocers..

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. 

PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood. 

Anemia : High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia. 

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.  

Brain Power: 200 students at a Twickenham (Middlesex) school ( England  ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. 

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. 

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. 
Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. 

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness 

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. 

Nerves: Bananas are high in B vitamins that help calm the nervous system. 

Overweight and at work? Studies at the   Institute  of   Psychology  inAustria found pressure at work leads to gorging on comfort food like chocolate and chips.. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.. 

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases.. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. 

Temperature control: Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In   Thailand  , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature. 

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan. 

Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal. 

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance.. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack. 

Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%! 

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

Artichokes or more precisely artichoke leaf extract has been found to be great at keeping cholesterol levels down. The artichoke leaf extract is made from the leaves found at the stem of the artichoke plant itself. The majority of people only eat the heart of these vegetables and leave the leaves aside, yet research reveals that they are the best part of it.
 
ALE has been utlised by herbalists as a means to enable the liver to cleanse itself by keeping the bile circulating efficiently. However as a powerful antioxidant, ALE can also be used as a way to detox the body by rejuvenating the diet.
 
Other health areas that ALE has been known to be very beneficial are with gastrointestinal disorders, digestive problems, abdominal pain, indigestion, gas, nausea, acid reflux disease and vomiting. Additionally, ALE keeps the gallbladder in top working order.
 
 
Dr. Rafe Bundy, one of the doctors involved in the study said that reducing cholesterol levels can, “Reduce the risk of developing cardiovascular disease. Our research investigated whether ALE could be beneficial to otherwise healthy people who had raised levels of cholesterol but were not yet at a stage where they needed standard medical intervention.”

Anyone got any good recipes?

Research has revealed that many of the most popular breakfast cereals contain more sugar than a doughnut. Other cereals have been found to contain more salt than in crisps. The top brands include Kellogg’s Frosties which contained 11.1g of sugar for every 30g serving. The doughnut had 8.6g of sugar; considerably less.
 
Nestle also came under fire for their Nestle Cookie Crisp and Honey Cheerios that contained 10.59g and 8g respectively. All the measurements were before any milk or additional sugar had been added. And these products are specifically geared at children.
 
As for the excessive salt amounts, Kellogg’s Corn Flakes contained more salt in a 30g serving than did a packet of Walker’s ready-salted crisps. Well most people will consume more like 60g in their morning bowl so thats 2 bags of crisps for breakfast- good start!

The Which magazine conducted an investigation into the nutrition of the major breakfast cereals and concluded that nearly all of them provided “poor nutrition.” No pulling the wool over their eyes is there?

Currently nearly a third of all youngsters in the UK are over weight, which adds more concern about the value of the average breakfast cereal. Another example of how demand that society puts in for food products is ilterally going to cripple us!!

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