Monthly Archives: May 2013

Every little helps…..for our planet!

Monday 20th May 2013: The chief executive of Tesco, Philip Clarke is to launch a major campaign against food waste this week. In the UK, it is estimated that the average family wastes nearly £700 a year by throwing out food they do not eat. Which is a lot of money wasted when many families are struggling as it is with the cost of bills sky high. Moreover there’s a much bigger issue for our planet! As the demand for food and the pressure on the world’s natural resources keeps growing.

Synergy Nutrition: Every little helps.....for our planet!

On reflection, how many you cook a little too much then throw away the extras? Buy 3 for 2 offers and not use them before they go off? Impulse buy things you do not really need? Throw away fruit and vegetables that could still be eaten?
In the past I have written about about conscious eating and how what you choose to consume affects your body’s vibrations. Subsequently what you eat and waste Synergy Nutrition: Every little helps.....for our planet!also impacts the well being of the environment, which itself is a broad topic on its own and extends beyond sustainable farming of crops and animals. Issues such as food security, population explosion, natural resources depletion and global weather pattern all impact the economic and environmental sustainability. Although some of these are out of our control, each one us can be more conscious of our interactions with the environment and ensure we do our bit to keep it as pristine as naturally possible. It won’t be a pretty sight when the planet turns into a massive smelly landfill site. So lets begin now by good food planning, preparation and storage, which will save you money on your food bill too.

• Check the ingredients in your fridge and cupboards, and write a list before shopping.
• Plan what you’ll eat for a few days or the whole week and shopping accordingly.
• When you buy new food from the store, bring older items in your cupboards and fridge to the front.
• If you know you are not going to eat everything, have half and then have seconds if you are still hungry. Leftovers can be cooled, stored in the fridge and used another day.
• Fruit that is just going soft can be made into smoothies or fruit pies. Vegetables that are starting to wilt can also be used up.

-‘Best before’ dates refer to quality rather than food safety. Foods with a ‘best before’ date should be safe to eat after the ‘best before’ date, but they may no longer be at their best.
-‘Use by’ dates refer to safety. Food can be eaten up to the end of this date but not after even if it looks and smells fine. Always follow the storage instructions on the pack.

Tip of the month: Switch to Reusable Shopping Bags
Many people think that throwing food in the landfill is ok. It’s biodegradable after all, so doesn’t create problems. The trouble is, more often than not, the biodegradable food gets wrapped inside a non-biodegradable plastic bag! If the air doesn’t get to the food then it won’t rot down. Worldwide, up to a trillion plastic bags are used and discarded every year—more than a million per minute. Start using re-usable bags made from canvas, woven synthetic fibres, or thick plastics sturdier than plastic or paper bags. Many fashion stockists have started selling eco-friendly bags with trendy colours, designs and prints.

Treat yourself this May to a Wonderful Indian Head Massage

Stress & anger can create tension which shows up as a stiff neck, shoulders, eye strain and can also hair loss. Why not treat yourself this month to a wonderful Indian Head Massage ywhich unknots blockages, calms the spirit and promote relaxation.

Synergy Nutrition-Indian Head Massage

An Indian Head Massage consists of a relaxing shoulder, neck, head and face massage to leave you feeling invigorated.  Stimulate new hair growth, relax your whole body and release pent up anxiety, increase alertness and boost concentration, and balance the chakras in your body all in one session! All you have to do is sit back and relax.

Synergy Nutrition-Indian Head Massage

Strong Healthy Bones

Without our bones we would all be like jelly!! Our bones serve us many functions. They help us move, provide internal structure, protecting our heart, lungs, and brain from injury. In addition they are also a storehouse for vital minerals that help us live.

Synergy Nutrition- Strong Healthy Bones

Bone Mass
Bones are actually living; growing tissue and optimum bone mass is usually attained by age 25. Several factors are thought to influence bone mass: gender, age, body frame size, genetics and ethnicity, and those factors that can be modified, such as hormonal status, physical activity levels, smoking and diet. The interaction of these genetic, hormonal, environmental and nutritional factors influences both the development of bone to peak bone mass at maturity and its subsequent loss.

Osteoporosis
Weak bones break easily, causing terrible pain. One can lose height and even the ability to stand or walk. The disorder characterised by low bone density and deterioration of bone tissue is termed osteoporosis and women are at a higher risk of due to having smaller bones and the vulnerability of hormone changes and having an early menopause as oestrogen is protective against bone loss. One of the best preventative measures to avoid later in life osteoporotic fractures is to build the strongest bones possible during childhood and adolescence, when approximately 40% of the peak bone mass is laid down.

Bone-tastic tips for strong healthy bones!   Synergy Nutrition

  • Get vitamin D Savvy: This wonderful vitamin is top of my list when it comes to disease prevention and keeping our bones healthy. In children, severe vitamin D deficiency results in inadequate mineralisation of the skeleton causing rickets, whereas in adults, it can lead to osteomalacia. Only a few foods naturally contain appreciable amounts of vitamin D: oily fish, egg yolk, liver and butter. Supplementation of a vitamin D in an oil-based formulation is the easiest way to correct any vitamin D deficiencies and also aids calcium absorption into your bones.
  • Calcium: Approximately 99% of our body’s calcium is deposited in the bones and teeth with the remaining 1% in our body serum. The government recommendation for adults aged 19-50 is 1000 mg of calcium per day and contrary to popular belief, you don’t need to drink your milk in order to get your calcium. There is a school of thought that also shows that milk can be lead to calcium loss from the bones due to its acidifying effects. Eating a varied diet rich in dark leafy greens, fruit, nuts, and seeds will give you plenty of calcium and you’ll gain many other health benefits from these foods in addition. Many individuals believe they are low in calcium so wrongly supplement with poorly absorbed form of calcium. It is better to supplement with vitamin D and magnesium.
  • Magnesium, the second most abundant mineral in your skeleton after calcium, helps strengthen the bony matrix show higher magnesium intake is associated with better bone mineral density. The refining process of grains to white rice and white flour can reduce the magnesium levels by a staggering 85%. Sourdough breads that have a longer fermentation time, beans, nuts and seeds are rich sources of magnesium. Vitamin K2, is a fat-soluble vitamin is essential for bone health. The intestinal tract normally creates adequate vitamin K, but antibiotics and digestive diseases can impair K levels, making dietary sources of the nutrient necessary. Fermented foods such as kefir, aged cheeses, natto and eggs and meat contain vitamin K2.
  • Boron, Selenium, silicon and zinc are additional trace minerals that work in synergy with the bone minerals above. The UK soils are low in these so getting them in the diet through nuts, fish, meat or supplementing with a mineral complex is essential to prevent deficiencies.  Omega 3 polyunsaturated fatty acids have also been found to correlate with greater bone mineral density. If you are following a low calorie intake diet you may be particularly at risk of getting insufficient protein, which is important for optimum bone health. Eggs, salmon, lean meats, beans and legumes helps build and maintain muscle, which protects joints and bones, and even stimulates bone strength when accompanied with weight-bearing activities.

The best milk substitutes
Milk and its affect on bones is a controversial area of debate. The chemistry of milk has changed since the introduction of homogenisation and pasteurisation. The raw milk that was once drunk is different from the milk on the shelves today. Research shows it has acidifying effects and can increase the loss of calcium from bones, which is the opposite of what many of us were taught. You may already be drinking raw milk from goat, sheep or cow which is fine if you can tolerate it. If you want to avoid cow’s milk for health reason’s or if you are intolerant to cow’s milk than there are plenty of alternatives that can be used in place of cow’s milk which can be found at your local health food store or you can make and prepare yourselves at home.
Almond nut milk      Oat milk          Hemp milk             Quinoa milk       Coconut milk

Soya milk is fine for you if you can tolerate it. But this is another area for debate. Rice milk is higher on the glycaemic index (GI) but can be incorporated into foods and drinks to provide sweetness.