Unfortunately, a good deal of it is distorted, biased, or simply untrue.

Often, the scientists conducting studies on a given food product, or supplement, are employed by the very company which produces the product — how can they possibly be impartial?

At other times, studies are completed in a very short period of time, or are improperly carried out, producing misleading results.

This is why you need to be so careful where you get your health information from, and make sure you always examine claims with a critical eye.

Nutritional Myths To Be Aware Of

Energy Drink

Here are some of the most common nutrition myths which you’re likely to come across.

1. Energy drinks are healthy

Despite the vitamins, amino acids, and other compounds which energy drinks contain, the fact remains that huge amounts of sugar, artificial sweeteners, and caffeine make them a very dubious choice.

Furthermore, the rush they produce can quickly lead to a sharp crash in blood sugar, and energy levels afterwards, making you feel even worse than you did before.

2. Diet soda helps you lose weight

Despite the fact that diet soda’s don’t contain any sugar, they have actually been shown to increase the desire to eat sugary foods.

In fact, some studies suggest diet soda drinkers are actually more likely to be overweight.

Why?

Some studies suggest that when our taste buds sense sweetness, the body expects a calorie load to accompany it. When that doesn’t happen, it may cause us to overeat because we crave the energy rush our body was expecting. (Source - Cheryl Forberg R.D.)

Another suggestion is that artificial sweeteners dull the taste buds, which means you eat more high-flavor, high-calorie foods to satisfy those cravings.

So, stick to water and unsweetened teas, particularly if you want to lose weight.

3. “Natural” foods are healthier for you

The truth is, there is no serious regulation of these claims.

Just about any food manufacturer can use the word natural on their food label, making you think a particular food is healthier for you than something else.

As a general rule, try to choose foods that are close to their natural state, i.e. fresh fruit and veg, raw, unsalted nuts, plain meats, etc… basically foods that haven’t been processed to death.

When choosing packaged foods, go for those that have a short ingredients list, and also foods that contain real ingredients, rather than a list of chemical additives.

4. Chocolate is bad for you

Too much of anything can be bad for us, but a little dark chocolate now and then, is actually healthy.

It contains compounds called flavonoids, which can improve circulation, raise HDL cholesterol (the “good” cholesterol), and stimulate the release of those feel-good endorphins.

The key, though, is to stick with dark chocolate most of the time, which has a higher cocoa content (60% plus), rather than milk or white chocolate, which tend to be little more than sugar and fat.

5. Low fat foods are better for you

Unfortunately, this is a myth that will probably be around for some time yet.

For the most part, I stay clear of “low fat” foods. My reasoning?

Well, I’ve come to believe, like I mentioned above, that foods are better consumed in their natural state, or at least as close to it as possible.

So, when I pick up a tub of margarine, for example, to read the contents list, what do I find? A list of ingredients I cannot pronounce, let alone understand what they are there for. That can’t be a healthy choice, can it?

My personal preference is a very small amount of butter — but, that’s a story for another day!

The truth is that food manufacturers make up for the taste deficiency, which comes from removing the fat in foods, by filling them with sugar and other unnatural additives.

I’d rather take my chances, and eat a little less of a higher fat food, which is closer to its natural form, rather than some lab produced food product.

6. Eating at night leads to weight gain

Truthfully, calories are calories. If you eat more than you burn, you’ll gain weight.

A more likely conclusion is that those calories eaten at night tend to come from junk food, with a very low nutrition profile.

Try to plan all of your snacks and meals, and then stick with your plan, rather than allowing yourself the luxury of random choice in the evenings, when the resolution to eat better is often weaker.

7. Fasting helps clear toxins from your body

Your body does a fine job of clearing toxins on its own.

The liver, kidneys and spleen are designed to help remove harmful substances from our system.

There is actually no credible evidence that fasting helps the body do its job any better than it would otherwise.

Instead, eat plenty of fruits and vegetables, drink lots of water and green tea, take some exercise, and get a few good nights of sleep in a row.

Try to get into the habit of questioning any nutritional claims you hear. Also, keep in mind that the healthiest foods are likely to be the ones that are the least processed.

What’s the biggest nutrition myth you’ve ever heard?

That means, this style of eating may actually be a really great way to help you maintain or lose weight.

The basic idea is that each meal contains around 300 calories, and you eat about six meals each day.

Personally, I’m not into counting calories at all, but I suppose I do fall into this style of eating on a normal day. I prefer to eat small, snack-sized meals most of the day, except for my main meal at night.

My Eating Plan

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When I’m at home, the eating plan I’m most likely to follow looks something like this…

8.30 am breakfast
This is usually porridge, or two eggs, perhaps with a piece of fruit.

11 am snack
One or two pieces of fruit, maybe some cheese and a slice of wholegrain toast.

1 pm lunch
Lunch is normally something like soup, eggs (if I didn’t have them for breakfast), or a sandwich. Sometimes it’s a green salad with tuna or ham.

3.30 pm snack
Nuts or natural yogurt.

5.30 pm dinner
This could be anything at all, but it is normally some meat, poultry or fish with vegetables or a salad, along with some rice, potatoes, or lentils.

8.30 pm snack
This snack depends on what else I’ve eaten that day, but it could be something like natural yogurt, fruit, raw veg and dip, ham and cheese, wholegrain toast or some cereal, and perhaps a little chocolate

I find that since I work from home, and have a small child, who also likes to eat often, this style of eating really works for me.

Would the mini meals style of eating work for you?

Making It Work

I suppose there is a fair bit of planning in it, but it comes pretty naturally after a while. Once you work out what kind of foods you’re most likely to enjoy, then you tend to have them in your fridge or cupboards to eat at all times.

If you work away from home, this style of eating certainly wouldn’t work, unless you are prepared to take all the food you need with you.

If you’d like to try that, I recommend using a snack box to carry your healthy snacks with you.

If you enjoy sitting down to a bigger meal, you can still do that, but just make it one meal a day, and keep the rest smaller in size.

Getting into this eating mentality could also help you to take in fewer calories — but only if you eat until satisfied not stuffed, at each meal (and make healthy choices, of course!).

You need to remember that you will be eating again in a few hours, so there’s no need to pack in as much food as you can, each time you eat.

Take time to notice your hunger levels, and stop eating when you start to feel confortable, i.e. you’re more or less satisfied, but could eat a little more.

You may find the information on the hunger scale helpful in this article.

For other’s though, eating smaller meals can make you feel like your life is ruled by your stomach. What about you…

What is a typically day’s eating like for you? Do you favor smaller or bigger meals? How do you make your eating pattern work for you?

Before you know it, though, you’re onto your third cup of coffee, and feeling as flat as can be. How can you possibly make it through the rest of the day feeling like that?

Maybe you grab something quickly at lunch, without giving it much thought. Then, your afternoon is filled by endless snacking to make up the calorie gap, and boost your energy levels.

That’s certainly not a nice place to be in. However, it’s totally understandable, if you haven’t planned your day’s eating ahead of time.

The worst thing about this trainwreck pattern of eating, is that it contributes to feelings of stress, lethargy, and general poor health. And, you can’t even be bothered to think about eating well in a state like that.

But, you need to…

Start now, and I promise you’ll notice the benefits in your health, energy and stress levels by the end of the week.

So, what can you do to improve your work diet?

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1. Don’t Skip Breakfast

Yes, you probably guessed I was going to say that! But, you have to find a way to make this advice work for you.

Whether it’s getting up 10 minutes earlier, or preparing something the night before, you need to eat breakfast in the morning.

At the very least, you should eat something on your way to work, or when you arrive at work — nuts and fruit are perfect for breakfast on the go.

2. Keep Fruit Handy

If you find it difficult to get enough fruit into your day, one of the best tips I’ve found is to place two or three pieces of fruit out on your desk.

Obviously, the aim is to eat the fruit by the end of the day, not merely admire it!

That’s the best way to guilt your conscious into eating fruit over other unhealthy choices, such as office chocolates, or heading to the vending machine.

3. Get Some Fresh Air

I am so guilty of this one, sitting at my desk a lot of the day, rather than taking a break to go outside for a few minutes.

I’ve found you need to plan going out to make it work, though.

Lunch break is a good time to schedule for a short walk. And, when you plan ahead you’re less likely to keep working away at those deadlines, instead to taking the break you deserve.

Make a date with a friend for a short walk and catch up at the same time, if you find this really difficult to stick with.

4. Bring Healthy Supplies

My Snack Box

This point is really a follow on from point two, but more specific.

Whether you make up your own snack box, or order one from a company like Lollihop in the US, or Graze in the UK, having healthy food in front of you all of the time is going to help you make the right choices when you feel peckish between meals.

It makes total sense that if you have healthier options nearby, you are going to increase your chance of eating better.

Here are a few snack suggestions:

• Small bag of nuts and seeds
• Small box of mixed bean salad
• Small bag of wholegrain breakfast cereal
• In the fridge you could have some raw veg, hummus, hard boiled eggs, cottage cheese, or some lean meat.

5. Cut Back On Coffee

There’s nothing wrong with one or two cups of coffee each day. But, if you are drinking too much of it, or you add lots of sugar each time, you need to keep an eye on your intake.

Green tea may not seem very appealing when you’re used to drinking coffee, but give it a go for a couple of weeks, and see how much better you feel.

Don’t forget to drink some water each time you have a caffeinated drink, too.

I’m using a GoodLife bottle at present, and absolutely love it. It’s BPA free, which means it is much healthier than drinking from a plastic bottle.

Anyway, my point is, get yourself a water bottle to carry around, so that you stay well hydrated throughout the day — no excuses!

What tips would you share for eating healthier at work?

Some people believe that to live a healthy life, you have to spend lots of money. Perhaps you think that organic food, for example, is always going to be unaffordable for your family.

Well, I’d like to show you just a few of ways you can start living a healthy lifestyle on the cheap.


1. Diet

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I remember when I was growing up, being told what I ate had nothing to do with my health. My acne was due to genetics. The fever I caught was because of a virus. And, eczema is incurable.

Nowadays, we know this isn’t the full truth, just like we know choosing organic over conventional food does make a difference. The problem is, how can you afford organic foods, when the economy isn’t doing so well?

Here are a few things I did to adopt a healthier lifestyle, despite living on just one income:

1. Build personal relationships with farmers
By buying direct from the source, not only are you getting fresher produce, you are also cutting profits the middlemen (like supermarkets) will make from you.

The easiest way to find your local farmer, is to visit a farmer’s market.

If you have the time, why not take two or three days off to WWOOF, and get to know where you are getting your food.

2. Buy in bulk
Another option is to buy fresh produce in bulk.

Perhaps you could organize the purchase with a group of friends to gain leverage when negotiating prices.

I personally love to preserve vegetables, for example drying tomatoes and pickling cucumbers, so I often buy these items in bulk.

The same is true for meat.  You can buy half a cow and save hundreds over each year.

It takes my family of four just under 3 months to finish half a cow. We even bought a freezer to store the meat, and were able to save more than what we spent on electricity, and the freezer in less than 18 months.

If you’re interested, check out this book, Whole Beast Butchery, for more information.

3. Grow your own
If you really want to take it to another level, you can grow your own food.

I have a reasonable sized backyard, which I converted into an edible garden. But, if you live in an apartment, you can still grow your own food.

Check out the open project, Window Farms.

2. Exercise

Unless you’re planning on serious body building, I suggest ditching your gym membership.

Not only will you save money, you will also save time and fuel driving to and from the gym.

As an alternative, do body weight exercises at home, to help sculpt your body. Exercises like lunges, push ups, pull ups, and squats are just some exercises you can do in the comfort of your own living room.

If body weight exercises aren’t your thing, go for a walk or a jog around town. A stroll for one hour a week could halve your chance of developing heart disease.

3. Mind

Your mental health has a huge impact on your physical health.

For example, research has actually shown that stress can affect your brain. Not only does stress restrict brain cell growth, it can even destroy cells. This is because when you are stressed, your brain produces a hormone called “cortisol.”

Cortisol’s primary function is to increase blood sugar and suppress the immune system. In the short term, that’s a good thing, because it acts to restore homeostasis (balance to your body).

In the long term, however, it causes physical harm, like damaging cells in the hippocampus — the part of the brain responsible for learning.

And yes, because it causes your blood sugar to increase, stress can also make you gain weight. No wonder people who are stressed are unable to lose weight!

So, what can you do to reduce your stress levels? Here are a few tips:

1. Get ample sleep
How much sleep you need only you can say. But, if you feel tried 4 hours after waking up, then you are likely to be sleep deprived.

2. Practice deep breathing
Deep breathing is another very effective way to improve your brain function. When you breath deeply, you relax and allow more oxygen into the blood, increasing blood flow to the brain, and therefore making your brain sharper and more active.

3. Exercise
Studies have shown that moving your body regularly also lowers stress, and can help to fight off depression.

And, the best thing is, all of these don’t cost a single penny!

1. Christmas Snack Ideas

I really enjoyed writing this article, as it contains some of my favorite snack suggestions. I’ve included options like smoked salmon bites, feta and olives with baked tortilla chips (yum!), and apricot canapes.

What are your favorite healthy holiday snacks?

6 Heart Healthy Holiday Snack Ideas — ”Christmas and New Year brings lots of opportunity to get together with friends and loved ones, which usually means plenty of eating opportunities. When food is constantly within reach, it can be difficult to say no, and very often it’s the snacking, which causes us to take in way too many calories at this time of year. So, rather than serving up the usual potato chips and chocolate…”

2. Christmas Menu Ideas

This is an article from last year, but I thought it was worth sharing with you once again.

Healthy Christmas Menu Ideas — ”If you are hosting a get-together this Christmas holiday, you won’t want to be spending every single second slogging over a hot stove, right? Well, I’ve got some easy, healthy Christmas menu suggestions to help you get organized, and fast! I’ve included a few Mediterranean-style suggestions along with the…”

3. Avoiding Weight Gain

Gaining too much weight over the holiday season can be an area of great concern, so I’m sharing this article with you once again.

5 Ways To Avoid Holiday Weight Gain — ”Let’s face it, it’s very easy to add a few extra pounds during the Christmas celebrations with so much food and drink surrounding you. In addition to this, the festive spirit tends to erode whatever discipline you maintained throughout the rest of the year. Fortunately, the holiday season doesn’t have to…”

4. Look After Yourself

When we get really busy, our health can start to take a backseat. Here are some ways to put your health first this year.

3 Smart Ways To Look After Your Heart Health This Holiday Season — ”Perhaps you’re already bracing yourself for the inevitable weight gain of the holiday season. It’s true most of us will spend a lot of our Christmas holidays eating too much food, and sitting around more than we should. If this is a regular cycle for you, why not challenge yourself to break that bad habit…”

5 Ways To Manage Stress During The Holiday Season — “The Holidays are a joyful time of year, but even the most enjoyable holiday season can be stressful at times. Last minute gift buying, entertaining friends and family, and the travel associated with this time of year, can get a bit overwhelming. While a little stress can actually be good for you, it’s important not to let these…”

7 Health Questions To Ask Before The New Year — ”We can all get a bit carried away at this time of year, with the hectic preparations to be made in time for Christmas. As a result, looking after our health can take a backseat. If you have heart disease, it’s wise to keep a check on your health year-round. Simply taking time to notice if you just don’t feel right really pays off…”

5. Seasonal Affective Disorder

At this time of year, many people begin to experience episodes of depression known as seasonal affective disorder. Here are some tips to help you deal with SAD.

Dealing With Seasonal Affective Disorder At The Holidays — ”The holidays are supposed to be a time of joy and happiness, where we spend quality time with friends and family members. However, this isn’t the case for everyone. For some people, the lack of sunlight and the reduced hours of daylight, can lead to a form of depression, called Seasonal Affective Disorder…”

Thank You For Being Awesome!

I’d like to take this opportunity to say a huge THANK YOU! to all my readers on Dietriffic throughout 2011.

You have been truly awesome, and each one of you make my job here all the more worthwhile.

I am so thankful to those of you who regularly send messages and leave comments. But also, for those of you who say very little, and are simply present, reading on a regular basis… thank you one and all!

We haven’t had much snow here in Northern Ireland this year, but below is a shot from last Christmas of our wee homeland

Winter In Northern Ireland

I wish you a very healthy and happy Christmas and New Year wherever you are in the world!

Childbirth and parenting has presented me with decisions I had neither thought of before, or even knew existed. It has been the biggest learning curve of my life, thus far.

And, I’ve been challenged over and over again by these decisions.

In our day and age an enormous range of interventions are available to us, and I have been forced to consider which of these are actually necessary for my baby.

Is The Vitamin K Injection Necessary?

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One of these choices I have been debating recently, is whether the vitamin K injection, given to babies shortly after birth, is in fact needed.

The intramuscular injection is given to prevent haemorrhagic disease of the newborn (HDN). However, this disease in itself is actually very rare.

Haemorrhagic Disease of the Newborn

There is certainly a risk, for a very small proportion of babies, that they will suffer from the disease. And yes, this is a dangerous condition, where internal bleeding occurs in the brain and other organs, leading to serious injury, or even death.

According to a study by Von Kries and Hanawa, the risk of a baby who is not given vitamin K developing HDN is between 1 in 10,000 and 1 in 25,000.

An infant is said to be at an increased risk of HDN:

• If the mother was taking anticonvulsants or anticoagulants during her pregnancy.
• If there is a family history of liver disease.
• If the birth was difficult, including the use of a vacuum extractor, forceps or a c-section.
• If the baby is premature.
• If the baby is low birth weight.
• If the baby shows signs of bruising.
• If there was premature clamping of the umbilical cord.

If any of these factors applies, it is certainly wise to give serious consideration to having the vitamin K injection.

However, those babies who are born without undue trauma, are at the lowest risk of developing haemorrhagic disease.

Of course, there are no guarantees either way, and it is certainly difficult to know exactly what level of trauma an infant has, or has not, experienced.

Unfortunately however, the current shotgun approach, where every baby is given the injection, may not be the best option for your baby, if none of the above factors apply to you, or your birthing experience.

I broached the topic of the vitamin K injection with my midwife last week, and was given the usual speal, all of which I had already read elsewhere.

She said medical professionals are required to make their recommendations based on the Department of Health Guidelines. That all babies are born with low levels of vitamin K, therefore they need this injection to prevent haemorrhagic disease, which can cause serious complications.

She also told me there are low levels of vitamin K in breastmilk, so if I choose to give vitamin K orally rather than intramuscularly, my baby would need three doses of oral vitamin K.

On top of that, the baby may spit it out, so we have no way of knowing how much of the vitamin they have actually ingested.

I believe, however, there are other considerations we need to think about in terms of the vitamin K injection and the newborn baby…

Vitamin K Injections and Cancer

Many of those opposed to the vitamin K injection link it with childhood cancer.

Some actually state that the risk of healthy babies developing cancer as a result of being given the vitamin K injection may be higher than the risk of developing the haemorrhagic disease, which the injection is to protect against.

There were studies which supported this theory in the past, however it appears there is currently no clear consensus on this, and these studies have since been disproven.

To be honest, this argument is pretty far down my list of reasons to query the injection at this point.

Babies Have Low Levels of Vitamin K

Far from seeing this as a bad thing, I find myself questioning exactly why do babies have low vitamin K levels?

When we say babies have low levels, what is this in relation to? If all babies have low levels (and they do), then why are we comparing their levels to that of adults, as if that is the norm for the infant?

Perhaps babies are meant to have this low level in their early days of life.

I am certainly not convinced that this low level is a pathological condition, which needs to be “treated” with an injection.

When discussing this topic, midwife Sara Wickham, states,

Babies also have large heads relative to adults, but this is not perceived as pathological. This is deemed a good thing, because the human brain needs to be large at birth. Why is the fact that relative vitamin K levels differ between newborn and adult perceived as pathological?

I think this is a very good point.

Breastmilk Has Low Levels Of Vitamin K

Health professionals frequently mention this fact. But once again, I am forced to question the idea of “low levels.”

If breastmilk has low levels of vitamin K, what is this in comparison to? If you are comparing it to formula or cow’s milk, that is a poor argument, in my opinion.

If you believe, like I do, that breastmilk is indeed designed to meet all the nutritional needs of your baby exactly as it should (as long as the mother is well nourished), then you will disagree than it is a poor substitute at providing any of the required nutrients, when compared to that of formula milk or cow’s milk.

It is entirely possible that, like iron, vitamin K is biologically more available to the baby from breastmilk, and so such high levels are not necessary.

Surely you are asking yourself, if babies have low levels of vitamin K, and breastmilk is also low in vitamin K, then perhaps it isn’t a good idea to put large doses into their tiny bodies moments after birth.

It also appears the studies showing breastmilk to have inadequate vitamin K levels, were carried out many years ago, at a time when babies were separated from their mothers, and feeds were timed and scheduled.

This will, without a doubt, have effected the quality of a mother’s breastmilk.

Midwife, Sara Wickham, states,

The research which first suggested that breastmilk was relatively low in vitamin K was carried out at a time when women were told to restrict the number of feeds, apply limits to the time the baby spent on each breast and, in some areas, to express colostrum without giving this to the baby. The net result of this was a reduction in the amounts of fat-rich colostrum and hindmilk which babies were receiving. Vitamin K is fat-soluble, and so is found mostly in colostrum and hindmilk, which puts an entirely different perspective on whether breastmilk is truly low in vitamin K or not.

It makes complete sense that if you are feeding on demand, and babies are allowed to completely finish one breast before being offered the other, this will allow them to receive optimum amounts of vitamin K to meet their needs.

 Natural Third Stage Of Birth

The third stage of birth is when the placenta comes away from the body.

If you wish to avoid the vitamin K injection, planning for this physiological third stage of birth is important.

A natural third stage will mean waiting for the placenta to be delivered, without an injection to speed this process up. This can take around 20 minutes to one hour.

Ultimately, this means that cord clamping is delayed until it has stopped pulsating, which ensures your baby gets an optimal level of oxygen, blood volume, red blood cells, stem cells, and immune cells, shifted over from the placenta.

Delaying clamping of the umbilical cord reduces your babies risk of haemorrhagic disease.

What You Can Do

The reality is that many of us don’t have optimal diets, so perhaps there is a need to help nature along a little.

And, there are a number of actions you can take to boost your babies vitamin K levels naturally, if you decide not to give the injection.

Oral Vitamin K

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Vitamin K Drops
If you choose to give vitamin K to your baby orally, the baby will need to have three doses of the drops over a number of weeks.

Oral vitamin K is nontoxic, and there is no known danger of overdosing, or your baby having a bad reaction as a result of supplementing.

Vitamin K In The Diet
It is also possible to increase your babies vitamin K levels naturally, if you are breastfeeding, by increasing your own vitamin K levels through supplements, and a healthy diet.

One study actually found no cases of low vitamin K levels in breastfed infants whose mothers had been given supplements, as opposed to infants who had been given 1 or 2 doses of oral vitamin K.

At a result, some health professionals recommend that mothers who are adequately supplementing with vitamin K, and are breastfeeding, do not need to give their baby any additional vitamin K shots or drops. This is not the standard advice, however.

The main problem I see with this is knowing when your vitamin K levels are “optimal.”

If you intend to breastfeed, you should make sure your diet is rich in foods that are high in vitamin K throughout your pregnancy, but particularly in the later weeks.

Some of the main vitamin K rich foods are:

• Collard Greens
• Spinach
• Salad Greens
• Kale
• Broccoli
• Brussels Sprouts
• Cabbage
• Asparagus
• Okra
• Green Beans
• Lentils
• Beans and soy beans
• Eggs
• Lower amounts are found in fruits like berries

Vitamin K Supplements
You may also want to consider taking a vitamin K supplement, which is suitable for pregnant and lactating mothers. This supplementation needs to be continued for the first three months after the birth of your baby.

On a personal note, I am certain I will not be giving my baby the vitamin K injection when it arrives in February, as long as the birth goes to plan.

I am also absolutely certain of the necessity to eat a healthy diet, rich in vitamin K sources, and I intend to start taking a supplement which contains vitamin K, as a way to boost the vitamin K content of the breastmilk.

There is so much to discuss in the topic. It’s complicated, and a bit controversial. And, I know I am merely skimming the surface of it in the article.

But, I feel it is important for mums to at least be aware of the alternative options, rather than blindly following the advice of health professionals, who often fail to tell you about all the options out there.

Remember, it is our duty as parents to make choices based on what is best for our babies. Don’t expect a health professional to do that for you.

In my experience they are usually far too busy to consider each as an individual. That is completely up to you!

What are your thoughts on the need for the vitamin K injection after babies are born?

This condition is more common in parts of the world which have long winter nights.

And, as with other forms of depression, it occurs more often in women than in men.

The following infographic was commissioned by First Choice. I felt it was extremely helpful, and wanted to share it with you here on Dietriffic.

Although the stats below are from the UK, the overall message is still relevant. For example, the prevalence of seasonal affective disorder in America is said to range from 1.4 percent in Florida, to 9.7 percent in New Hampshire.

If you suffer from seasonal depression, or you suspect that you may, do talk to your doctor, or other mental health care professional about prevention methods.

There are lots of options available for treatment, and it’s certainly not something you should suffer with alone.

Remember, by starting treatment during the fall or early winter, it can be really effective in reducing the symptoms of seasonal affective disorder.

Do you suffer from seasonal affective disorder? What methods of treatment have helped you to cope?

You may have heard of it, but what is spirulina?

Scientifically speaking, it is a one-celled organism, which belongs to the cyanobacteria family.

In simpler terms, it is a blue-green algae, which is a rich source of protein, vitamins, minerals, carotenoids, and antioxidants. Specifically, B vitamins, beta-carotene, vitamin E, manganese, copper and zinc.

Historians suggest that the use of spirulina actually goes way back.

So, is there any evidence that it’s good for us?

Well, there are a number of studies discussing the benefits of spirulina. Here are just two of them…

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Spirulina And Diabetes

One study, designed to evaluate spirulina’s effect on lipids and glucose within the blood, looked at 25 people with type 2 diabetes. They were randomly chosen to receive spirulina for a two month period.

Towards the end of the study, participants were pleasantly surprised to find a substantial lowering of their blood glucose levels.

Not only did spirulina drastically improve their state of health, it was able to significantly establish a more long-term regulation of their diabetes.

Think about that, one food having the power to create such an amazing effect on the body.

Along with these promising results, triglyceride levels were also significantly lowered within the same study.

With cardiovascular disease being a mass killer today, this seems like something everybody should want to incorporate into their diet.

Spirulina And Kidney Damage

A second study investigated the nephroprotective (kidney protective) role of spirulina, against CsA-induced nephrotoxicity in rats.

In other words, the study aimed to see how effective spirulina was in rats who had been infected with cyclosporine.

Researchers found that pretreatment with spirulina safeguarded the rats from kidney damage.

This study further demonstrates that the antioxidant nature of spirulina is real, and extremely effective, in protecting against oxidative stress.

Sounds like a pretty awesome food to us!

It’s important to understand that within nature, there are foods and substances which parallel western medicine, and can combat disease successfully.

Finding these foods, and implementing them into our diets, is important for long-term good health.

Be well and stay healthy!

Melanie Adds…

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Spirulina is available to purchase as powder, crystal flakes, or tablets from most health food store.

The flakes are probably the easiest way to add spirulina to your meals, since they can be sprinkled into smoothies, or onto salads, pasta, or even popcorn.

They can also be blended into dips, soups and sauces.

Have you tried spirulina? What did you think of it?

Friendship could be defined as the friendly feelings or disposition we have towards another person. The very definition of a friend suggests positive vibes.

I suppose it is a word which suggests a supportive and uplifting bond.

So, what has this got to do with our eating habits?

Well, I was thinking about the relationship that many people have with food, and it is certainly not a healthy one.

You’ve probably never compared the two, but imagine if the relationship you have with your best friend was similar to your relationship with food — perhaps you could see that it was time to rekindle a healthier friendship with food?

3 Ways To A Healthier Relationship With Food

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1. Don’t Criticize

Think of how you speak of your closest friends. For the most part, you probably say nice things to them, try to encourage and uplift them, and show your love to them where possible.

What would it mean if you were constantly criticizing them? Time for news friends, perhaps?

If you are constantly bashing the food you eat, perhaps you need to reevaluate exactly what you are eating. Then, find foods which you can be proud of eating, rather than feeling wracked with guilt over your choices.

Here are a few ideas for healthy meals:

• Quick healthy breakfast ideas
• Healthy snack ideas
• Healthy lunch ideas
• Healthy dinner ideas

Remember, the food you eat sustains your very being. Don’t allow negativity to creep into this area of your life, also.

Eating should be a positive experience.

2. Pay Attention

Have you ever been chatting to someone on the phone, but you keep getting interrupted by them talking to someone else on the other end? It’s extremely annoying!

The constant distraction can leave you feeling unappreciated, as if you aren’t important enough to focus on for a mere 5 minutes.

Well, many of us do the very same at mealtimes, by watching TV, surfing the net, or doing something else while we are eating.

This takes our attention away from the food that is in front of us.

Remember, by paying attention to what you eat, you create an more engaging experience, which reduces your chance of overeating, and leads to a more satisfying meal.

3. Make Time

I was appaled listening to my local radio station yesterday, as an MP tried to justify his plate of fries for lunch, because of his “extremely busy schedule.”

Now, I’m not saying you can’t ever eat fries, but I found it rather irritating that he wouldn’t take responsibility for his food choices, and blamed being busy, and even his dear wife’s cooking.

We are all busy, but we must make time for our own health. It should certainly not be seen as an optional extra.

As I listened to this MP, what Edward Stanley said immediately came to mind,

Those who think they have not time for bodily exercise will sooner or later have to find time for illness.

This can also be related to what you eat. If you don’t make the time now to eat well, you will pay for it somehow in the future. And, that “future” could be sooner than you think!

Have you ever found yourself staying longer than you intended at a friend’s house, neglecting other things which need to be done, simply because you were enjoying their company so much?

While it is true that cooking healthy meals can be time-consuming, the effort is worthwhile in the long-run, just as it is to spend time with our friends.

Think of how much healthier you would feel if you consistantly ate well. Less time spent feeling lethargic, and having to take time off work due to sickness — that means more productivity in all areas of your life.

Don’t forget to take 15 minutes to sit down, taste and enjoy what you are eating at each main meal, too.

Like I mentioned above, paying attention to what you eat leads to a more satisfying meal. And, as you would give your full attention to a friend who needs your advice, giving mealtimes your undivided attention will help you to feel more rewarded and satisfied.

What ways do you maintain a healthy relationship with food?

Coffee hasn’t had an easy ride in the health and fitness world, with some even linking it to a number of diseases.

However, when you take a closer look at the facts, it really isn’t bad.

Coffee is in fact, an excellent source of certain health boosting phytonutrients, such as caffeic acid, chlorogenic acid and ferulic acid.

Benefits of Coffee

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Let’s take a look at five impressive health benefits of coffee.

1. Antioxidant Protection

Free radicals are nasty substances which can cause cancer, diabetes and accelerate the ageing process.

Fortunately though, you can protect yourself from free radicals, and minimize the damage they cause, by eating or drinking antioxidants.

Antioxidants can be found in various plant based foods and drinks. And, coffee is no exception to this, with caffeic acid, chlorogenic acid and ferulic acid all being potent antioxidants

2. Cancer Protection

Coffee was once linked with cancer, but now studies show that cancer protection is one of the many health benefits of coffee.

These cancer fighting effects are mainly due to the caffeic acid and chlorogenic acid found in coffee, with research showning that both these nutrients have anti-cancer properties.

3. Diabetes Protection

Drinking coffee is also though to protect against diabetes.

The caffeic acid reduces blood glucose levels, whilst the chlorogenic acid in coffee inhibits the release of glycogen (stored glucose) from the liver.

This helps to keeps your blood glucose levels low.

4. Heart Disease Protection

Caffeic acid may also help to protect the heart by preventing atherosclerosis (a condition where hard plaques form in your artery walls, which can stop blood getting to the heart).

Caffeic acid may also help to reduce blood levels of low density lipoprotein, or LDL cholesterol.

These effects ensure that there is always a good supply of blood and oxygen to and from your heart.

5. Improved Weight Loss

Coffee is probably the last thing which springs to mind when you think of weight loss. However, it may actually help you to shed a few pounds.

There is some evidence indicating that coffee contributes to weight loss by increasing thermogenesis, which is one way the body burns up the excess calories.

You will often hear green tea lauded for its health benefits. And, whilst this praise is perfectly justified, that doesn’t mean coffee should be ignored either.

Enjoying a cup of coffee each morning will not only give you a kick to start the day, but it might just be beneficial to your long-term health, too.

Mel adds: While coffee does appear to offer many health benefits, this should not be interpreted as an incentive to increase your daily coffee intake.

I recommend drinking no more than one to two cups per day.

Remember, other drinks contain nutrients which coffee does not. And, if you add sugar and cream to your coffee, you will also be taking in a lot of unnecessary calories.

How many cups of coffee do you drink each day?