How To Read Food Labels

Unfortunately, a number of products that are labelled as all natural or healthy are actually highly processed with questionable ingredients.

Below we will discuss four ingredients that emphasise the mislabeling of everyday food products.

Fructose is a natural sugar present mainly in fruit and a handful of vegetables.

In it’s natural form it is fine to consume for most people in small quantities however it can also be found in high fructose corn syrup in soft drinks and sweets.

The concentrated sugar present in these syrups has an extremely high level of fructose which rapidly increases the sugar absorption rate in our bodies. This in turn affects our glycemic index. The index shows how quickly something raises our blood sugar.

Take Away: eat fructose in whole fruits but stay away from ultra processed foods that add high fructose.

Sodium Nitrate should also be avoided when looking at food labels. The controversy of this ingredient started in the 1970’s when reports found that nitrate added to meat products reacted with the amines present and formed potentially carcinogenic properties.

Sodium nitrate and nitrite are extensively used in the food industry as an antioxidant in meats such as bacon, ham, luncheon meats, deli meat, jerky and hotdogs

Take Away: though many evryday meats such as bacon do contain the preservative, alternative nitrate free versions are widely available now

Aspartame is an artificial sweetener used in a variety of foods such as diet soft drinks, yoghurt, ice cream and cereal. Similar to sodium nitrate, there is a strong link with the ingredient having carcinogenic properties as well as disgegulation of blood sugars.

Aspartame has also been linked to neurological, behaviour and cognitive disturbances in humans. The sweetener can elevate the levels of phenylalanine aspartic acid in the brain. The compounds obstruct the synthesis of neurotransmitters (dopamine and serotonin). Inhibiting these regulators subsequently affects our neurophysiological activity resulting in behavioural problems.

Take Away: avoid low calorie / low sugar priocessed foods which often includes this artifical sweetener.

Hydrogenated Oils can lead to increased gut inflammation, high LDL cholesterol and low HDL (good cholesterol). High LDL levels can increase a person’s risk of heart disease and obesity. These type of oils are commonly found in ultra processed food products such as crisps and baked goods.

It is advised to avoid food products where labels contain the word, hydrogenated or partially hydrogenated in front of the oils name. This will identify if there is a trans fat contained in the food.

Take Away: Double check plant based milks which seem healthy but can contain liquid oils.

The Dangers of Seed Oils

Seed oils or polyunsaturated fats have recently gained quite a name for themselves in the health world. Although seed oils have been widely accessible to the public since the 1900’s, the negative impacts and consequences of seed oils have only recently been brought to the attention of the general public.

There are two types of fatty acids found in oils: saturated and unsaturated fats. The key difference is their composition and how their carbon bonds are paired with hydrogen.

Saturated fats are mostly derived from animal products such as meat and dairy. These fats are solid at room temperature. Unsaturated fats are predominantly found in plants. This includes nuts, seed oils and fatty fish. These fats are liquid at room temperature.

Unsaturated fats are split into two categories, monounsaturated fats and polyunsaturated fats. This is dependent on how many pairs of hydrogen atoms they are missing.

Both monounsaturated and polyunsaturated fats are categorised by the foods content of Omega 3, Omega 6 and Omega 9. These are all fatty acids. Whilst Omega 3 is commonly praised for its positive impact on brain and heart health, Omega 6 and Omega 9 do not carry the same reputable benefits.

Seed oils contain a high content of Omega 6 and oxidise easily. This can cause radical damage to cell membranes. This damage targets the mitochrondia which are known as the powerhouse of the cells.

These oxidised fats then get trapped in healthy cell membranes which results in poor cellular function and long term inflammation. In additional they reduce the livers production of glutathione, a major antioxidant that is involved in building and repairing tissue.

Prior to 1800’s, as a population, we would seek our fat from foods that could easily be extracted such as butter, coconut oil and olive oil. The 1800’s was a time of revolutionary industrialisation meaning the world was mass producing and therefore shifting towards new, unfamiliar and most importantly, cheap, sources of fats. This shift led to a substantial increase in processed foods which contained unusually high levels of seed oils.

Recent research suggests seed oil oxidation is linked to increased insulin resistance and poor immune system function so it is important we now limit these.

There are eight in total to watch out for:

 -     Corn oil

-     Canola (Rapeseed Oil)

-     Cotton seed

-     Soy oils

-     Sunflower oils

-     Safflower oil

-     Grapeseed

-     Rice bran

Grass fed butter, ghee butter or coconut oil can all be used as an alternative to seed oils for cooking as they do not denature at high temperatures and they have an excellent ratio of Omega 3 and Omega 6 fatty acids. Using olive oil in salad dressings, cold, is fine but make sure to use an extra virgin olive oil, ideally that is cold pressed.

Looking to get your current Omega levels tested? Click HERE to see our testing.

Advice on Methylation DNA Testing

When you consume nutrients, you consume a lot of raw material that must be converted into a form the body can use. How does that raw material turn into hormones, neurons, and more? The process is called methylation.

Your DNA is set at birth and determines how your genes work. Methylation is the process which allows these genes to function optimally so understanding your personal methylation pathways is key to optimising your health. Methyl groups act like billions of switches which turn genes on or off, help regulate mood, detoxify hormones, produce energy, and promote healthy aging.

Since the process of methylation can be found throughout the entire body, it makes sense that poor methylation can cause issues. 

Here are some symptoms to watch out for if you suspect you may struggle with poor methylation:

• Nervous system / mood issues

• Gut dysbiosis

• Trouble sleeping

• Fatigue

• Anxiety / Depression

• Blood Pressure

• Fertility

The Methylation Panel we offer can uncover needs for nutritional support such as amino acids, vitamins, and minerals. Knowing this can help guide dietary and lifestyle treatment plans. Additionally, knowing genetic predispositions can help focus supplementation to override potential methylation defects.

The methyl groups that participate in methylation come from a variety of micronutrients in your diet which include folate (B9), vitamin B12, vitamin B6, riboflavin (B2), betaine, choline, and several others. Knowing if you need these vitamins and minerals as supplements is key to managing good health.

The methylation DNA test is done via a simple cheek swab which is painless, quick and easy and your report is valid your whole life because genes do not change!

Having said that knowing your gene variants means you are forewarned and forearmed to deal with certain predispositions when it comes to other nutrients such as magnesium, zinc and glutathionine.

In addition the methylation DNA test will assess neurotransmitter genes meaning we can see how you manage emotions and mood and we can assist in helping you naturally manage emotions if you are genetically predisposed to low mood or mood swings.

If you want to optimise your energy levels or cognitive function, or if you want to investigate mood or sleep challenges and detoxification pathways then this is the test for you.

Gary Brecka, world renowned Human Biologist says ‘We put raw materials into the human body, vitamins, amino acids, proteins and carbohydrates, but what if we cannot convert them into a usable form? This is called methylation. It is the most important process that every human goes through. If you have breaks in your methylation, you need to supplement for their deficiency because when you create a deficiency in the human body, it eventually leads to pathology and disease.”

Read up and order this methylation DNA panel from our UK labs HERE

What is Mould Illness?

The Body Fabulous Functional Medicine team are specialists in supporting patients clear mycotoxins. Have you been exposed to mould and now feeling unwell? Chronic undiagnosed illnesses can sometimes be tracked back to mould exposure, often found in your own home or workplace. Toxic mould exposure is connected to long-term symptoms such as allergies, histamine issues, fatigue, skin rashes, insomnia, memory loss, trouble concentrating and confusion. Mould illness can be the underlying trigger to depression and anxiety and can even lead to muscle cramps, numbness in extremities, light sensitivity and hair loss. Once you have identified if you have a mould illness it is important to eliminate the mould from your environment and treat yourself to clear the mould from your system with a detoxification protocol.

We recommend Great Plains Mould Testing via urine sample which you can order HERE

Fungi are able to grow on almost any surface, especially if the environment is warm and wet. Inner wall materials of buildings, wall paper, fiber glass insulation, ceiling tiles, and gypsum support are all good surfaces for fungi to colonise. These fungi then release mycotoxins into the environment causing symptoms of many different chronic diseases.

There are thousands of types of mould but we test for toxigenic moulds. As the name implies, these molds produce mycotoxins that can cause serious health effects. The toxic chemicals found in these types of moulds can be absorbed into the body when one inhales them, eats them, or even touches them.

Many people suffering from mould illness struggle to get a proper diagnosis and investigation.

It’s common to think “my house is clean” it can’t be mould. However, mould comes in many forms and some are not visible to the naked eye.

For most people, toxins get flushed out from the body when eliminating waste.

For some though, the toxic load is so high that it’s too much for the body to eliminate them all efficiently. For others, they may have poor detoxification processes or they may even recycle or reabsorb these mycotoxins back, as the body tries to eliminate them. Genetics plays a huge role in this difference from person to person.

For further support on mould illness please email info@mybodyfabulous.co.uk

Trigeminal Neuralgia

Trigeminal neuralgia is a chronic pain disorder that affects the trigeminal nerve. There are two main types: typical and atypical trigeminal neuralgia. The typical form results in episodes of severe, sudden, shock like pain in one side of the face that lasts for seconds to a few minutes.

Diet Intake
“Pain-safe” foods include brown rice, cooked or dried fruits such as cherries, cranberries, pears and prunes, and cooked vegetables such as artichokes, asparagus, broccoli, chard, lettuce, spinach, beans, squash and sweet potatoes.

Monounsaturated fatty acids should be included in your diet as these are high in essential fatty acids necessary for efficient metabolism thus helps in reducing inflammation. Monounsaturated fats are found in natural foods like nuts and avocados, grape seed oil, ground nut oil, sesame oil, hazelnuts, almonds, cashews and peanuts. Omega 3 fatty acids and Vitamin B are required to strengthen the cranial nerves, including the trigeminal nerve.
The fruits and vegetables that are rich in Omega 3 and Vitamin B are eggs, milk, yogurt, walnuts, flaxseed, pumpkin seeds, brussel sprouts, kale , mint , parsley ,legumes, nuts, whole grains and leafy greens. Vitamin A rich foods would also be beneficial for boosting the immune system so apricots, carrots, cabbage, frozen peas, mango, parsley, tomatoes are great to include.

Foods to avoid
Diet rich in saturated fats and high glycemic index foods stimulate inflammation i.e., excessive saturated fats blocks the body from repairing the damage caused to the nerves in the face. Foods that contain a high proportion of saturated fat are butter, ghee, suet, lard, dairy products (especially cream and cheese), fatty meats as well as prepared foods like microwave meals. Foods that are rich in high glycemic index are soft drinks, white bread/rice, potatoes, beer, cake, commercial cereals etc.
Since the trigeminal nerve and its fibers are responsible for almost all sensations in the face, anything that creates a significant change in the mouth is a potential pain trigger. That includes foods that cause sensations of heat (salsa, chili, and hot sauce), cold (mint), sweetness, and sourness. The sharper the sensation, the more likely the food is to activate signals that set off the pain triggering fibers. Some patients have reported trouble with spices such as cinnamon, ginger, nutmeg, and black pepper. People whose primary trigger zone is the nose may get pain when eating foods with strong odours or from steamy foods.

The effect of diet upon facial pain is individualised, so the things that stimulate one person’s pain may not affect another. Some facial pain patients have said they were able to reduce their pain by reducing or avoiding intake of fatty foods, caffeine (coffee, tea, chocolate and many soft drinks) and aspartame, the artificial sweetener.

Alternative treatments
Alternative treatments for trigeminal neuralgia are similar to those for occipital neuralgia, although there are some differences as the pain of trigeminal neuralgia is in the face rather than the back of the head. Some of these treatments include:
1. Homeopathy has been known to help some patients. Remedies are tailored to the person’s overall constitution and symptoms rather than to specific conditions so it is better to see a qualified homeopath who will take a medical history.
2. Acupuncture may help. A study at Tsurumi University School of Dental Medicine found that five out of 10 trigeminal neuralgia patients were restored to a pain-free state, four had a reduction in pain and the remaining one still had severe pain. They concluded: "meridian acupuncture treatment is useful and can be one therapeutic approach in the management of trigeminal neuralgia."

Supplements - The treatment of trigeminal neuralgia can be challenging
1. Vitamin B12 supplementation. This vitamin helps promote healthy nerve function. and in the search for alternatives, vitamin B12 has been found to be a clinically useful pharmacological useful tool for patients with neuropathic pain.
2. Omega 3. To help strengthen nerves and ease inflammation.
3. CBD - Evidence suggests that cannabinoids may prove useful in pain modulation by inhibiting neuronal transmission in pain pathways. Considering the pronounced antinociceptive effects produced by cannabinoids, they may be a promising therapeutic approach for the clinical management of trigeminal neuralgia.

Beating Brain Fog

Brain fog is a frustrating symptom we all feel from time to time but what happens when it becomes a more frequent problem?

It can leave you feeling confused, struggling to focus or put your thoughts into words, but why does it happen?

The answer is brain fog can actually be a symptom of many things including a nutrient deficiency, sleep disorder, bacterial overgrowth from over consumption of sugar, depression, or even a thyroid condition. Other common brain fog causes include eating too much and too often, inactivity, chronic stress, menopause and a poor diet.

Your brain works hard all day long, so feed it well and you can avoid many of these triggers. Reducing sugar in your diet prevents the highs and lows of a daily blood sugar roller coaster and making sure you drink plenty of water avoids fogginess due to dehydration

If you feel brain fog has become a real problem for you then you should adjust your diet to support your body and brain function. Aim for a diet of roughly 50% healthy fat from nuts, avocados, coconut oil, olive oil, wild salmon, organic eggs, and grass-fed meat.

As well as good fats, leafy greens also offer a plethora of fatigue-fighting benefits. They contain nitrates, which improve blood flow throughout the body and can reduce brain fog.

Most greens (like spinach, kale, and collard greens) contain high levels of vitamin C and some iron, so they can help fight fatigue caused by an iron deficiency — a common cause of tiredness and brain fog.

As well as changing your diet, try including regular exercise, reducing alcohol intake and working on good quality sleep. There are many different supplements that can be useful for treating brain fog but as a general rule choose a supplement with a high concentration of DHA (docosahexaenoic acid). Of all the omega-3s, DHA is the most beneficial for your brain.

If you have tried everything above and you are still struggling then it’s time to get some help. Blood testing for nutritional deficiencies and hormonal imbalances is recommended if the brain fog has been there more than 6 months. Time to ditch the fog and live life to the full again!

Making Your Own Bone Broth

Ingredients 
Serves: 8 

• 1.4 Kg beef bones (your butcher can provide you with these or you can purchase from Waitrose - remember you need the marrow - https://www.waitrose.com/ecom/products/waitrose-british-bone-marrow/852154-319916-319917

• 3 carrots, chopped

• 2 stalks celery, chopped

• 1 onion, chopped

• 5 cloves garlic, smashed

• 1 teaspoon whole black peppercorns

• 2 bay leaves

• cold water to cover

• 2 tablespoons apple cider vinegar

• 1 teaspoon Himalayan pink salt

• Method
  Prep: 25min  Cook: 8hr 25min 

  1. Preheat oven to 200 C / Gas 6. Line a baking tray with foil; spread beef bones out on prepared baking tray.

  2. Roast bones in the preheated oven until browned, 25 to 30 minutes.

  3. Place carrots, celery, onion, garlic, peppercorns and bay leaves in a slow cooker. Place roasted bones over vegetables; pour in enough cold water to cover bones. Add apple cider vinegar and salt.

  4. Cook on Low for 8 hours. Pour broth through a fine sieve into a bowl and discard peppercorns and bay leaves, you add can add back in the other softened veggies if you want a thicker soup .

  Great for gut health and healing the digestive tract.

Reversing Type 2 Diabetes With Diet

A diagnosis of Type 2 Diabetes can be very scary but I have worked with so many patients now that I KNOW you can reverse it with the correct diet and some exercise. Don't resign yourself to a lifetime of medication - take control of your diet and get your health back.

Real Patient Account:

I went to see Amie in December 2017 as I was struggling to lose weight with my own efforts. At that point I was 3.5 stone over my healthy weight. I was very tired all the time, with very little energy, not sleeping well and generally feeling very low and run down. Amie’s screening process picked up that my blood sugars were too high and she advised me to see my GP for a possible diagnosis of type 2 diabetes. She explained that many of the foods I was eating were spiking my blood sugars, but reassured me that type 2 diabetes is fully reversible with diet.

I was officially diagnosed soon after Christmas, with two HbA1c readings - one at 72, which is pretty high, and then another soon after at 62! It was a shock, but I was determined to improve the situation. In fact, the second reading, which was only 2 weeks after the first, showed a good drop already as the changes to my diet had started the moment I left Amie’s clinic. I knew just how serious diabetes is and wanted to turn things around as quickly as possible. Amie advised me to eat unprocessed, organic, food and gave me many ideas for healthy, satisfying, meals and snacks within her very comprehensive report. She also advised on some supplements to help improve my insulin sensitivity and digestion.

Within a few days I started to feel better, in fact after just 5 days I felt amazing, with more energy than I’d experienced for years. I no longer suffered from food cravings, whereas before I was constantly hungry and snacking all day long. I decided to get a blood glucose meter so I could check roughly how I was doing with certain meals  – I started testing myself about a month after changing my diet and was delighted to see nearly normal blood sugar levels. By that time I had also lost a stone in weight! For exercise I upped my daily walk with my dog to twice a day to increase my step count – I now intend to add some strength training into the mix as I continue my weight loss regime. 

Just under four months after my first appointment with Amie I had my HbA1c blood test taken again – it was 42, which means I have reversed my diabetes, and am in fact only just within the lowest level that pre-diabetes begins – my diabetes nurse is delighted with me! I have now lost 30 pounds with around 20 more pounds to go before achieving a healthy weight and I expect my next HbA1c to be even lower as my day-to-day blood testings are showing normal levels. My blood pressure, which was high, has now also normalised. All this has been achieved with diet and gentle exercise. I will never go back to my old habits as I haven’t felt this well for years, and have no intention of letting my diabetes return!

What Are The Best Supplements For Depression

My top 7 natural supplements for depression: 

1. Omega-3 Fatty Acids.  New research has confirmed the positive effects of EPA on mood, even more so than DHA, as it provides a natural balance to omega-6 arachidonic acid. Lamberts or Eskimo are my favourite brands.

2. Probiotics. It is crucial to keep your bowels in good shape because your brain is only as healthy as your gut. The nerve cells in our gut manufacture 80 to 90% of our body’s serotonin, the neurotransmitter we need to balance mood. That’s more than our brain makes. The gut is in constant communication with the brain, sending it information that most definitely affects your mood. Good brands include Optibac and Bio-Kult.

3. Vitamin B-12. Bestselling author Mark Hyman, MD, calls Folate, vitamin B-6, and vitamin B-12 the “mighty methylators for mental health.” He mentions a remarkable study in the American Journal of Psychiatry that found that 27% of severely depressed women over the age of 65 were deficient in B-12. I recommend professional strength B Complex from Lamberts

4. Turmeric (Curcuma longa).  Used for thousands of years in Chinese and Indian medicine to treat a variety of ailments. Turmeric is your brain’s best friend because of its ability to produce antioxidants and reduce inflammation, which then protect our precious mitochondria, the tiny organelles in our cells that generate chemical energy in the form of ATP (adenosine triphosphate). Again I prefer the Lamberts professional range.

5. Vitamin D. A deficiency in vitamin D will feel very much like depression. Lots of studies have found a close association between depression and vitamin D deficiencies. And as many as three-quarters of UK teens and adults are deficient. This one is so important that again, I suggest the professional dose of 4000IU from Lamberts.

6. Magnesium. Up to half of the UK today don’t get enough of magnesium because stress, caffeine, sugar and alcohol all deplete it. Unless you eat lots of seaweed and green beans, it’s wise to bulk up on magnesium because it is considered to be the most powerful relaxation mineral that exists. Solgar do an excellent magnesium supplement.

7. Melatonin. Anyone who has ever experienced insomnia knows about melatonin. It helps us get to sleep and regulates the sleep-wake cycle naturally without the use of sleeping pills.