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The ultimate nutritionist survival guide to festival fun

The ultimate nutritionist survival guide to festival fun

The ultimate nutritionist survival guide to festival fun

Download free PDF here The ultimate nutritionist survival guide to festival fun

 

Whilst I may now be a well-respected nutritionist, it would be hypocritical to deny that I haven’t done my fair share of partying.  Having lived my teenage years with complete abandon through the 1990’s and drunk my own body weight in cosmopolitans at the Met bar during the early noughties, I will honestly confess to three day benders, raves in open fields and muddy festivals that were just part of the course during this era.  Unlike your ‘clean eating’ millennial’s, I feel fully qualified to impart my forty years of knowledge on the best way to survive the festival season unscathed!

Forget trying to keep up with the young ‘uns!

My first word of advice for anyone over the age of 25 is to forget trying to keep up with the teens. Those lucky buggers can do three days with a rucksack full of booze and get up fresh as a daisy after 2 hours’ sleep, but let me tell you, this just doesn’t work for the rest of us!

So, how do you survive Glastonbury and still look great in a pair of denim hot pants and Hunter wellies?

Preparation is the key

For those ‘clean eating’ disciples, this a time to let yourself go and live in the moment as your search for a green juice and kale salad is likely to fall on deaf ears! The modern health hedonist thrives on burning the candle at both ends whilst still retaining their well-being with dignity and coolness.

Save some space in your luggage for key essentials and that means packing a few food items and supplements to give you the energy to wake up on day two and three, ready for the party ahead! It’s rock and roll after all!

 

Essential festival survival kit

 

 

Best choice of drink

Well this is a difficult one and from experience I can only say that you should stick to one type of drink. I know it’s tough in the throes of the moment but mixing drinks is a sure-fire way to end up with your head down a portaloo or confessing your darkest secrets to some unsuspecting stranger (we have all been there!).

Don’t frontload your fun!  Try watering down the booze as the coolest partygoer stands the test of time and still looks like sparkly into the early hours of the morning.  Add fizzy water to wine or serve your spirits with extra mixers.  If you want to avoid the king of hangovers than my advice is to steer clear of red wine or brown spirits that are high in congeners, which are substances known to intensify the effects of a hangover.

Breakfast

It’s important to eat regularly during the day to soak up the booze and there’s no better way to start than a good breakfast.  Whilst lunch and supper might involve less than healthy food (you may even skip these meals), breakfast is likely to be the only meal you’re going to get to cook or prepare for yourself and is the easiest thing to pack.

Try and avoid the temptation of a greasy bacon and egg sandwich.  Far be it from me to tell you what to eat but whilst this may offer instant gratification you’re more than likely to be left feeling bloated and possibly suffering from a dodgy tummy for a few hours afterwards as your delicate stomach battles with the digestion of excess fats.

If you have access to boiling water then pack plenty of quick cook porridge sachets.  You can boost their nutritional impact by topping with dried fruits that will help to balance blood sugar levels after a heavy night of drinking and dancing.  Adding nuts and seeds will help to boost the prolonged energy supply by adding healthy fats and fibre.

You can also pack hard boiled eggs!  I know this is a bit of effort but they will last a while once cooked.  Eggs contain the amino acid, cysteine that helps the liver to breakdown alcohol.  If you pack rye bread and avocado then teamed with sliced boiled eggs you have the breakfast of champions that will keep you going until lunch.  Eggs and avocado also supply the body with B vitamins that are required to help the body breakdown alcohol and convert food into energy.  This combo also looks pretty sophisticated as a hangover breakfast!

Healthy snacks

It’s not a bad idea to chuck a few healthy snacks into your backpack before you leave the house. The easiest things are dried fruit and nut bars. You can make your own energy balls if you’re feeling particularly prepared. They’re easy to take with you as you venture out into the crowd and can provide a valuable energy source and pick-me-up during your favourite band sets.  Bananas offer a brilliant source of potassium, which is an electrolyte required for fluid balance and nuts are rich in another essential electrolyte, magnesium.

Nuts, seeds and fruit are also easy to pack and can be a great option to fill the gap between meals.

After party munchies

Depending on the weather and your ability to store food, cold meats and cheese teamed with pitta bread and crackers such as Ryvita (www.ryvita.co.uk) offer a good nutritious meal when you get back to your tent.  You can also pack dips such as hummus or even nut butters and dare I say Nutella (tastes amazing with sliced bananas after a few drinks!).  Canned tuna and pulses can also be used to rustle up a quick nutritious meal after the party if you can navigate the can opener! Pack a few fresh herbs, lemons, extra virgin olive oil, salt and pepper to complete the meal.

Hydrate

It goes without saying that the most important thing after a heavy night is to re-hydrate.  Try packing as much water as possible if you can’t get it at the festival.  Watery fruits are also great for the morning after.  Melons are particularly cool as they have a high-water content and are rich in fruit sugars to balance out blood glucose levels.  Sometimes after drinking, still water just doesn’t hit the mark so try packing fruit and herbal teas, as these can be a little easier to face as can a good old cup of builder’s brew!

For the more refined partygoer, packing fresh herbs and spices can make for an ace hangover cure.  Fresh mint with lemon and a little honey works well.  Mint helps to alleviate bloating and gas.  Another brilliant combination is pouring boiling water over freshly squeezed lemons, ground turmeric, ground ginger and honey.  This spicy combination works well to perk you up and the ginger can help settle delicate tummies.

Try this soothing tea recipe.

Supplements

We’re all aware of the mantra that food should come first but in some cases a supplement can work wonders when you know you’re going to be drinking a lot of booze.  Either an artichoke extract or milk thistle supplement taken before, during and after the festival can help your liver to cope with the excesses of partying.  A good effervescent vitamin C tablet such as Healthspan Ruby Breakfast (£11.95 for 4×20 tablets) can help to replace this vitamin that is also required for the breakdown of alcohol.  A good B vitamin complex may also help as this group is rapidly depleted in the presence of excess alcohol.

My ultimate hangover cure is Dioralyte (https://www.dioralyte.co.uk) as it helps to replace the electrolytes lost through excess sweating and unfortunate instances of overdoing it on the booze! In emergencies take before bead and when you wake up!

My hidden party animal urges you to make having fun top of your list at festivals but there’s no need to suffer the next day.  Make space for a few key foods and supplements that can help to keep you going and ease the pain the next day. Also, importantly, make sure you try to drink wisely and keep in close contact with your fellow partygoers to ensure you stay safe.

 

Food and supplement checklist

 

 

Porridge sachets

Bananas

Avocados

Herbal teas

Honey

Lemons

Ryvita

Nut butter

Extra virgin olive oil

Canned tuna

Canned pulses

Spices (turmeric, ginger)

Effervescent vitamin C tablets (supp)

Milk thistle (supp)

Artichoke extract (supp)

Diorolyte (supp)

Fresh mint

Melons

Dried fruit

Nuts

Seeds

Boiled eggs

Dried fruit and nut bars

 

Download free PDF here The ultimate nutritionist survival guide to festival fun

 

Can we eat our way to good health? Most definitely yes!

Can we eat our way to good health? Most definitely yes!

Current state of health and nutrient intake in the UK (Download as PDF Current state of health in the UK)

Two thirds of the UK population are now classed as being overweight or obese.  It’s well established from research that eating the right foods that lower your BMI can help reduce your risk of developing a whole raft of diseases from heart disease to cancer.   UK Food surveys also show that a significant number of people have low intakes of certain nutrients, which may impact on areas of your health including tiredness and fatigue, poor skin and digestion. 

Fibre intake in the UK is low as is intake of omega 3-rich foods such as oily fish, both of which help protect against heart disease and certain cancers.  Women in particular are shown to have low intakes of certain minerals in their diets including magnesium and iron (nearly quarter of women have inadequate intakes of iron) both of which can impact on energy levels and fatigue. One in five Brits are also at risk of profound vitamin D deficiency according to the National Diet and Nutrition Survey that can impact on bone health which is especially important for the young and older people (research has also linked this vitamin to helping with symptoms of depression).

 Research shows that in some cases, including or removing certain foods from your diet may help to reduce the symptoms and management of certain conditions including high cholesterol, depression, PMS or menopause.

 

Can you heal yourself with food?

 So, it is possible to heal yourself with food?  Yes, absolutely.  Food has the ability to heal and nurture your health and getting your diet at a place of balance is the way to start, from there you can begin to add or remove certain foods according to your health concerns.  Don’t get me wrong, there is no magic food to suddenly cure you of disease and many conditions require medical intervention but diet may certainly help to compliment a treatment or provide a more holistic approach, it’s also just food so why not give it a go.

 

Restrictive diets

There is a growing trend to follow alternative ways of eating that restrict certain foods groups such as paleo and Pegan but do these ways of eating really improve our health and is the approach of cutting out wheat, dairy and sugar make a difference? I don’t believe that cutting out large swathes of foods is the best approach to take unless you are aware of what foods you have to replace them with to still get a balance of nutrients in the diet.  

Too many people embark on highly restrictive, complicated diets and end up suffering nutritionally, whilst diagnosed food intolerances and allergies are relatively rare for some people replacing dairy with calcium-rich alternatives and cutting down on the amount of refined carbs they eat simply makes them feel better and often helps improve digestion which is why we took this approach with the Detox Kitchen Bible cookbook.  Be realistic and be sensible about removing foods from your diet as they have to be replaced with similar foods to maintain a balanced diet. There’s little benefit removing it if it doesn’t cause a problem!”

 

Top tips for taking a food approach to some of the UK’s top health concerns.

 Weight loss

  • Include a mix of healthy fats, protein and  a little wholegrain carb for a balance of nutrients guaranteed to keep you feeling full between meals
  • Mindfulness and intuitive eating can play a key part in maintaining weight so think before you eat!
  • If you are reducing calories then choose high nutrient dense foods
  • Setting realistic goals and avoiding extreme diets are the best approach for lasting results
  • Fill up on veggies at each meal (fresh or frozen)
  • Choose foods with a high water content such as soups, stews and casseroles to increase fullness

Healing foods: aubergine, quinoa, eggs, brown rice, seeds, broccoli, kale

Recipe: Roasted aubergine and pomegranate

 

 

Heart health

  • High fibre diets (especially oats) are effective for reducing cholesterol, weight loss and risk of T2 diabetes
  • Soy foods are shown to be effective at reducing cholesterol
  • Omega 3 fatty acids help to thin the blood, reduce inflammation and increase levels of ‘good’ cholesterol
  • Food high in potassium can help to maintain health blood pressure
  • Plant compounds such as beta-sitosterol found in avocados and olive oil effective at reducing cholesterol
  • High sugar and refined carbs just as damaging if not more so than saturated fat in the diet
  • Antioxidants such as flavanoids and polyphenols affective at reducing free radical damage and reducing inflammation

Healing foods:  Avocados, extra virgin olive oil, almonds, berries, beetroot, edamame, brown rice, salmon

 Recipe:  Salmon, green beans, orange and hazelnut salad

 

 

Women’s health – PMS, Menopause

  • High intake of non-meat iron (pulses, dried fruit) may be effective at reducing symptoms of PMS
  • Limit spicy foods, caffeine and alcohol to help with flushes and night sweats
  • Maintaining steady blood sugar levels is an effective strategy for PMS, PCOS and menopause
  • Ganestien, a compound found in soy foods (especially fermented varieties such as miso) may help reduce hot flushes during the menopause as may other phytoestrogen rich foods such as lentils sprouts.
  • Women suffering with PMS are often seen to have low levels of calcium and affective to treat with calcium and vitamin D supplements 
  • Boost intake of the amino acid, tryptophan to increase serotonin production (along with eating Low GI carbs) – low levels are a result of sensitivity to progesterone during ovulation – affect mood and responsible for PMS cravings

Healing foods:  Edamame beans, miso, pumpkin seeds, lentil sprouts, dried fruit, eggs, turkey, quinoa

RecipeAvocado smash with toasted nuts and seeds

 

 

Skin health  

  • Sufficient intake of zinc may help to regulate the production of sebum
  • Omega 3 fatty acids can help to reduce inflammation and may help with conditions such as psoriasis
  • In the case of eczema and psoriasis, try avoiding foods such as eggs and dairy that are rich in arachidonic acid (a type of omega 6), which promotes inflammation.
  • Eat plenty of brightly coloured fruits and vegetables rich in antioxidants to help fight free radical damage from environmental factors.
  • Eat plenty of foods rich in beta-carotene (orange and green vegetables) as this is converted to vitamin A in the body which is essential for the repair and maintenance of healthy skin.

Healing foods:  Kale, butternut squash, mango, salmon, dried figs, berries, prawns, seeds

Recipe: Cajun chicken with avocado salad and mango salsa

 

 

Tiredness and fatigue

  • Low intake of iron responsible for fatigue (23% of women have low intakes in the UK)
  • Low levels of magnesium and B vitamins may also result in tiredness and fatigue
  • Migraine sufferers faced with fatigue – reducing intake of tyramine foods (red wine, pickled foods, chocolate) and increasing vitamin B2 (mackerel, eggs, mushrooms) can help
  • Low levels of magnesium may lead to insomnia, which can impact on tiredness.
  • Combine foods high in vitamin C with iron-rich foods to boost absorption.

Healing foods: Brown rice, pumpkin seeds, chickpeas, cashew nuts, mushrooms, almonds, mackerel, egg

Recipe: Beetroot falafel

 

You can find more information on health and recipes to help health the body in the new edition of the Detox Kitchen Bible.

Download as PDF (Current state of health in the UK)

Top ten tips to beat a hangover

Top ten tips to beat a hangover

How to cure a hangover:  the good, the bad and the ugly (Download as a PDF how-to-cure-a-hangover_website)

It’s that time of year again when many of us wake up after a busy social event muttering those fateful words, “I am never drinking again”.   Even healthy nutritionists like myself have had to deal with some real corkers!  As the festive season looms closer and your diary fills up, it’s a good time to think about some of the good and more infamous hangover cures that may help to relieve your symptoms the next day.

What is a hangover?

 When you drink alcohol, it gets broken down in the liver to a compound called acetaldehyde, which is a toxic compound that contributes to the feelings associated with a hangover.   Obviously, the more you drink the greater the buildup of toxin and hence worse hangover. The main symptoms of a hangover include headaches from the dilation of blood vessels, dehydration from the increased need to urinate, nausea and stomach aches from the increased acidity.  Sleep also plays a major part in the severity of your hangover and the less you get the worse you will feel across the day. 

Try and prep your liver

 If you know December is going to be a whirlwind of parties, then try and be good to your liver when you’re not out on the town.  Try classic herbal remedies such as milk thistle (try Healthspan, 30 tablets for 12.95) or artichoke extract (try Healthspan, 120 tablets for £8.95) that have been traditionally used to support your liver health. 

Eating healthily at all other times is obviously a good idea too and foods such as bitter green vegetables and globe artichokes have been shown to improve bile flow (helping to remove toxins more efficiently) and help with the detoxification process (1).  Beetroot has also been traditionally associated with liver health by way of a plant compound called betaine (2).  Regardless of their potential to promote liver health, brightly colored fruits and vegetables make a valued addition to the diet and help by reducing the damage cause by excess free radicals as well as adding fibre and micronutrients to the diet.

Hangover cures

There are very few hangover cures that will generally work and in reality the only way to prevent one is to stay sober, which is not much fun during the party season.  Try and make sure you eat before you go out and try and keep hydrated by alternating water with alcoholic drinks.  If all else fails, try the tips below, which are some of the best, the worst and downright ugly of hangover cures.

The good 

  1. Rehydrate

Dehydration can leave you feeling tired, irritable, dizzy and generally not well especially when partnered with a drop in electrolytes that may occur after a heavy session.  Drink plenty of fluids the next day but try and avoid very sugary drinks as this can affect blood sugar levels leaving you feeling even more sluggish.  You could also try adding in an electrolyte sachet to help rebalance your system and replace nutrients commonly depleted by alcohol including magnesium, potassium, calcium and B vitamins.

  1. Go Long!

Try opting for drinks made with soda water or low calorie mixers as these will help to dilute the alcohol and give you a longer lasting drink.  Go for single shots of spirits or small glasses of white or rose wine to top up.

  1. Don’t drink on an empty stomach

This is a classic mistake, especially if you’re going straight out after work.  Drinking on an empty stomach can kame you much more sensitive to the effects of alcohol and is often a recipe for disaster.  Alcohol also acts as an appetite stimulant so you’re more like to end up tucking heavily into the buffet or queuing up in MC Donalds on your way home. Try eating something nourishing before you go out that has a good source of protein and fat to help keep you feeling full and soaking up some of the booze.

  1. Eggs for breakfast

Try something light in the morning that will help to get your blood sugar levels back up and bring a little closer to feeling yourself again.  Something like eggs on toast is a great option as these nutritional powerhouses contain a good source of the amino acid,  cysteine that helps to breakdown acetaldehyde in the liver.

  1. Avoid brown drinks

Conjeners are more concentrated in darker coloured alcohol drinks.  These compounds are a toxic byproduct of the fermentation process and are often added for taste and appearance.   Brown spirits and red wine contain a higher amount of congeners than lighter coloured drinks and can make hangovers more intense the next day

The bad

  1. coffee

If you can tolerate it then sure have a coffee.  However, slugging back high caffeine drinks can leave you a bit jittery especially if you do so on an empty stomach.  This can be a disaster if your stomach is feeling particularly sensitive.  Try ginger tea for nausea or peppermint, caraway and fennel to relieve any bloating.

  1. Energy drinks

However bad you feel try and steer clear of energy drinks.  These are often loaded with sugar that will further upset blood sugar levels and the stimulants such as caffeine and taurine are likely to increase spasms in the bowel, which is not great for a delicate gut.  Caffeine can also increase anxiety and suppress appetite, which is last thing you need when food is required to get you blood sugar leves back up.

  1. The greasy fry-up

 Some people swear by a good old greasy fry-up after a big session but this may not be your best option.  Heavy, fatty foods take a while to digest and can be hard going on sensitive stomachs, whilst also increasing the chances of indigestion and heart burn.  These stodgy types of foods will also leave you feeling sluggish across the day, only adding to your lack of vitality.

The ugly

  1. The Prarie Oyster 

This is not for the faint hearted and its recipe goes back to the early 1920’s (think Sally Bowls in the movie, Caberet).  Combine tomato juice, raw egg, tabasco, Worcestershire sauce, salt and pepper then enjoy?

  1. Pickled plums (Umeboshi)

 These taste both salty and sour.  Umeboshi are traditionally viewed as a hangover remedy in Japan given their supposed ability to help relieve nausea, dizziness and fatigue. These are definitely an acquired taste and not sure they’re really what you would want to be eating with a sensitive stomach and nausea but feel free to try!

 

Hangover tonic

Try this Hangover Tonic the next morning to get your blood sugar levels back up and replace the vitamin and minerals depleted by alcohol.

Green vegetables like kale help increase bile flow through the liver to remove toxins effectively.  Cucumbers and lettuce are great foods to help hydrate the body after a boozy night and the fruit sugars in pears can help to raise low blood sugar to help you feel yourself again. 

Serves 2

 1/2 cucumber

3 kale leaves (take soft leaves off the stem)

1 small handful coriander

1 lime (juice only)

1 head Romaine lettuce

2 pears

Method

  1. Chop ingredients and blend high for 30 seconds
  2. Lay muslin over a bowl, pour in juice then grab the four corners of cloth and squeeze out the juice

There’s no reason to be a fun sponge during the seasonal festivities and often a hangover is just the price you pay.  It’s important to make sure that you drink sensibly and within the recommended number of units.  For more information go to www.drinkaware.co.uk 

Download as a PDF how-to-cure-a-hangover_website

 

 References 

  1. https://www.ncbi.nlm.nih.gov/pubmed/22010973
  2. http://ajcn.nutrition.org/content/80/3/539.full#sec-4

 

 

 

 

 

Linguini with crab and chilli

Linguini with crab and chilli

A quick supper idea that reaps the benefits of shellfish

 

Although I regularly preach about the benefits of choosing unprocessed carbohydrates, sometimes nothing quite beats a large bowl of white pasta, especially when teamed with one of my favourite ingredients, crab.  I’ve never been against including carbohydrates in the diet and as an active person I find them invaluable.  I also love food and enjoy eating a wide variety of different foods in my diet, which is a way of eating I fully endorse and a good strategy for gleaning everything your body requires.

White flour in the UK is actually fortified with nutrients such as iron, calcium and B vitamins so whilst they lack the fibre, which is the main benefit of choosing unprocessed varieties, they still offer something nutritious to the diet. White carbohydrates do effect blood sugar levels more aggressively than their high-fibre counterparts, but this effect is counteracted by teaming them up with a source of fat, protein and other high-fibre foods such as vegetables.

This dish is one of my favorites as I love crab.  Shellfish such as crab are a lean source of protein and rich in vitamin B12 and zinc, which makes them a great food choice for men as zinc plays a key role in the male reproductive system.  This dish is also a very good source of iron, which is required to maintain healthy red blood cell production and also a rich source of magnesium and potassium that are both associated with good heart health.

Crab is not an ingredient that makes a regular appearance in most peoples weekly shop but is readily available in most supermarkets as well as your local fishmonger.  If you can’t find crab then this dish also works really well with prawns.

 

Linguini with crab and chilli

Serves 2

Nutrition per serving

485 calories, 16.8g fat, 2.3g sat fat, 55.4g carbs, 4g sugar, 25.9g protein, 2g salt, 4.5g fibre

 

Ingredients

 

150g dried linguini

2 tbsp extra virgin olive oil

2 garlic cloves, crushed

1/2  lemon, juiced

1 lime, juiced

150g white crab meat

1 tbsp coriander, finely chopped

1 red chilli, finely chopped

2 spring onions, finely chopped

Sea salt

Black pepper

 

Method

 

  1. Bring a large saucepan of water to the boil.  Add the linguini and simmer gently for about 12 minutes until tender then drain.
  2. Heat the oil in a large, deep-sided frying pan over a medium heat.  Add the garlic and cook gently for about 1-2 minutes, carful not to burn.  If the garlic starts to colour then turn the heat down.
  3. Remove the pan from the hob and stir in the pasta.  Add the citrus juices and stir to combine.
  4. Add the crab,  coriander, chilli and spring onions then combine well.
  5. Season well and serve.

 

Download recipe as a PDF linguini-with-crab-and-chilli

 

Raw cacao and cashew nut milk

Raw cacao and cashew nut milk

Raw cacao and cashew nut milk

Serves 2

This milk is an absolute luxury and a great alternative to traditional sugar-laden chocolate milkshakes. It can taste a little watery to first timers and its richness relies on the amount of raw cacao powder you add (I love the lightness of it). The milk is dairy-free which is great news for vegans, those intolerant to lactose or children with a dairy allergy.

Not only does this drink taste great it’s loaded with magnesium (a single serving provides over half the recommended daily intake for adults). UK food surveys have shown that average intakes of this mineral are below the the recommended daily intake and especially in women, eleven percent of whom have very low intakes.

Magnesium is required for hundreds of chemical reactions in the body and is especially important for healthy bones, muscle and nervous system. Low intakes are associated with depression, anxiety and insomnia. Studies have also shown low levels of magnesium as being associated with symptoms of PMS.

Aside from cashew nuts, other magnesium-rich foods include seeds, dried fruit, dark green leafy vegetables, fish (especially halibut) and pulses (lentils and beans).

Given the quantity of nuts this milk it’s quite high in calories so serve as a sweet treat. However, this also means it makes a healthy nourishing snack for those lucky souls trying to gain weight! I often have this as a post-training snack or after a long event as it contains a source of carbs and protein (magnesium is a muscle relaxer so may also help with any cramping).

Ingredients

150g raw cashew nuts
800ml water
3 level tablespoons raw cacao powder
1-2 tbsp honey (or maple syrup if vegan)
Vanilla pod
1 pinch sea salt

Method

1. Soak cashews in water for 3 hours (you could soak overnight before bedtime).

2. Drain cashews and add to the blender with water.

3. Add remaining ingredients and blend for a minute on high or until completely smooth.

4. Store for a few days in a glass bottle or serve immediately (best served really chilled)

If you can’t find raw cacao powder then try using a good quality cocoa powder.