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Category: Food & nutrition

Is tinned fish healthy?

August 9th, 2018 by The Hello Doctor Team

If you’re looking for a quick, yummy lunch option, think fish! Just pop open a tin of tuna, spread it on some toast or enjoy it in a salad with veggies.

Tinned sardines, tuna and anchovies are great sources of protein, and packed with brain-boosting Omega-3 fatty acids. Unfortunately, too much tinned fish may wreak havoc on your health. This is mainly because the homes of fish (seas, lakes and oceans) are often filled with pollutants.

These pollutants are found in the fish because of what they eat. For example, one of the worst toxins found in the ocean is called methylmercury and it is often absorbed by algae, which fish commonly eat. Besides this, there are other health reasons why eating too much tinned fish may harm your health. Let’s take a look.

Tinned tuna

According to the Harvard School of Public Health, eating at least 170g of fish (about half a cup) per weak reduces your risk of fatal heart disease by at least 36%. Popping open a tin of tuna is an easy way to up the amount of heart-healthy fish in your diet, but there are risks. Tinned tuna carry different amounts of methylmercury, a neurotoxin. Your body releases mercury slowly from your body over time, but if there is too much, it can accumulate in your body’s tissues. Long-term exposure to mercury may lead to the shakes, difficulty walking, vision problems, memory problems, seizures and numbness in the skin. If mercury is taken in by a baby while breastfeeding or during pregnancy, it may cause brain damage to the baby. Tinned tuna is also high in salt, so limit how much tuna you eat and choose unsalted options.

Nutritional values of one tin: 191 calories, 1g fat, 558mg salt, 42g protein

Tinned sardines

Sardines are teeny, tiny fish, but they pack a punch. They contain Omega-3 fatty acids which helps prevent heart disease, lower blood pressure and reduce the risk of blood clots. Sardines are also a great source of Vitamin B-12, Vitamin D, calcium and important minerals like magnesium, iron and potassium. This tiny fish also has a good amount of protein which helps build healthy muscles and bones. They commonly feed on plankton which means that they don’t have high levels of mercury like other fish who feed on algae instead. It’s important to limit the amount of sardines in your diet as they naturally contain a substance which creates uric acid. Uric acid build-up in the body can bring on kidney and gout issues, particularly if you already have kidney and gout problems.

Nutritional value of one tin: 190 calories, 23g protein, 11g fat, 465mg salt

Tinned anchovies

It’s a common pizza topping, and you can easily find these fishy friends at the shops. Anchovies have a lot of flavour and nutrients. They give your body important vitamins, fats and minerals in each serving. Anchovies are high in protein, Omega-3 fatty acids, and low in mercury. You can add anchovies to a lot of dishes. Enjoy them straight from the tin, in stews, soups and even as a filling in sandwiches. Just be careful about overeating. Anchovies have a high salt content and eating raw anchovies may increase the risk of parasite infections. Anchovies also contain domoic acid, a dangerous toxin which can lead to shellfish poisoning if anchovies are eaten whole.
Nutritional value: 179 calories, 24.6g protein, 8.3g fat, 1650mg salt

Good to know

  • When you have the option, always choose fresh fish instead.
  • To reduce the salt in tinned fish, rinse the fish thoroughly before eating.
  • Choose cooked tinned fish over raw fish to avoid parasitic infections.
  • If you feel symptoms like nausea, vomitting or cramps after eating tinned fish, talk to your doctor immediately.
  • Don’t eat more than one tin of fish every few days to prevent mercury poisoning.

References

Are some fruits healthier than others?

August 9th, 2018 by The Hello Doctor Team

When it comes to the dessert menu, you’re better off with a fruit salad, but while fruits are nutrient-dense snacks, sugar is sugar. Even natural forms of sugar in fruit, can still send your blood-sugar level soaring as much as a triple chocolate mousse!

Here’s a handy guide to get your sugar fixed in the healthiest way possible:

Low-, medium- and high-sugar fruits

All fruits have zero cholesterol and saturated fats, and are low in sodium, keeping your blood pressure balanced. Therefore, the only baddie on your fruit platter or sosatie is sugar. Here is the low-down from your healthiest, to your sweetest options available:

Low sugar content: Blackberries, raspberries, lemon and limes.

Medium sugar content: Peaches, pears, melons, apples, nectarines, apricots, oranges and naartjies.

Highest sugar content: mangoes, pawpaw, grapes, bananas and pineapples.

The good thing about all fruit is that they contain fibre, which keeps you regular while you feed your sweet tooth. Fruit are packed with nutrients too:

  • Purple and red fruits are high in antioxidants
  • Citrus fruits give an immune-boosting punch with Vitamin C
  • Avocados (yes, they are fruit!) contain heart-healthy unsaturated fats.
  • Orange fruit, like apricots, are high in Vitamin A.

How much sugar is too much?

The World Health Organization (WHO) recommends that adults limit their total sugar intake to 5% of their total daily calorie intake. That’s around 30g, or six teaspoons of sugar, a day, and includes all sugars. Low-sugar fruits typically have one or fewer teaspoons of sugar per 100g.

Which fruit is best?

Medium-sugar and low-sugar fruit ease the mid-afternoon craving, while high-fibre fruit get a constipated tummy back to work. Hydrating fruit, like watermelons, keep you cool and full on a hot summer day, while high-sugar fruit like bananas are useful for a quick energy boost.

Work out how many grams per 100g of a fruit is sugar. Five grams is around one teaspoon of sugar; any more and you want to add a generous helping of dietary fibre, fat or protein, to smooth out the sugar high. The WHO’s recommended daily allowance for fibre is 25g, 44 to 78g for fat and for protein, 0.8g per kilogram body weight.

  • Lemons and limes are the stars of the low-sugar show with less than 5g per fruit. They also score high on nutrient value, with 74% and 48% of the daily recommended dose of Vitamin C respectively. Their sour taste makes them hard to swallow, so drizzle the juice over a fruit or vegetable salad. An added bonus: acids slow down the release of sugars, staving off a crash.
  • Raspberries, with less than a teaspoon of sugar and almost two teaspoons of dietary fibre, plus 48% of the RDA of Vitamin C in just 100g, are a great choice to add to some full-fat, sugar-free yogurt.
  • Blackberries are low in sugar, high in fibre and pack a Vitamin C punch; 38% of your daily allowance.
  • Avocados stand out with high fibre and low sugar values. It’s also a source of healthy fat, making it a perfect snack to tide you through to supper.
  • Budget options – apples, pears, oranges and naartjies – are good for your pocket and waistline.

If you’re trying to ease hunger, very high-sugar fruits are a no-no. There aren’t many fruits you should avoid, but make sure you lean towards the medium- and low-sugar options. Add fat, protein, more fibre or acids like lemon or lime juice can help avoid sugar-crashes.

References

How artificial flavour leads to obesity

August 3rd, 2018 by The Hello Doctor Team

In a 2011 segment on US current affairs show, 60 Minutes, journalist Morley Safer spoke to flavourists from food technology company Givaudan. The conversation was a damning one, in which the technologists admitted to wanting to develop food flavours that are addictive.

Fast forward to 2013, and New York Times journalist, Michael Moss, releases his expose, Salt Sugar Fats: How the Food Giants Hooked Us, on how the US processed food industry gets consumers to buy its products and keeps them hooked on high fat, high sugar and high salt pre-prepared foods.

It’s 2015, The Doritos Effect, by journalist Mark Schatzker, makes a case for the link between tasty, processed foods and obesity and other lifestyle diseases. The Doritos Effect goes a little further and suggests that as processed food flavours become more intense, whole foods, like fruit and vegetables, become blander.

Nutritional confusion

Schatzker argues that humans have evolved to appreciate tastes produced in fruit and vegetables by chemicals called primary compounds. These are accompanied by secondary compounds, which are the nutritive component in whole foods. Good taste signals to us that a food is nutritious. But processed foods, which are loaded with fat, sugar and salt (which we also crave), taste good, but lack the nutrients that plants do. Schatzker says this has fooled our bodies and we’re now “nutritionally confused”.

A good example of a processed food to which flavouring is added is a locally produced, long shelf-life fruit juice blend. The list of ingredients includes flavouring and added Vitamin C. A closer look reveals that a serving, 250ml, contains virtually no protein or dietary fibre, but five teaspoons of sugar. Five to six teaspoons of sugar is the World Health Organization’s maximum recommended dietary allowance for an adult; we give our kids fruit juice because we think it’s better than a cold drink. Eating a whole serving of each pureed fruit present in the juice provides significantly more fibre, less sugar and less sodium, and in South Africa at least, a good dollop of taste. Also, a low-sugar, high-fibre fruit provides that feeling of fullness and satisfaction or satiety that signals to our body that we can stop eating now.

Feeling full

Processed food, and particularly junk food, taste great, is high in fat, salt and sugar, low in nutrients, and doesn’t leave us with that feeling of fullness. In fact, our appetite almost seems to be bigger, with these foods leaving us wanting more. Nutrition Advance describes this as having a “full stomach with a hungry brain”. We eat more because the taste is delicious, but short-lived, leaving us hankering for more. We pack on the kilos and develop diabetes, heart disease, and even cancer and yet, still want the same kind of food repeatedly.

It gets worse; not only are naturally-occurring flavours now created in a laboratory because they’re cheaper to produce, technologists can also create whole new flavours. In a world that prizes affordable novelty, blueberry cheesecake ice cream is a sure profit spinner, but is significantly nutrition-poor, without a single secondary compound found in an actual blueberry.

Reprogramming your tastebuds

Schatzker suggests making whole foods tastier. Choose fruit and vegetables for taste as well as yield, disease resistance and shelf-life. If plants taste better, or as good as, artificial flavouring, humans will opt for more filling, nutritious food. Nutritionists agree that your taste buds can be trained to dislike foods high in addictive flavours and empty calories. Slowly cutting out processed foods in favour of whole foods, less salt over time, and eating fewer sugary foods allows your senses to fully appreciate the flavours in fruits and vegetables. Eventually, processed foods taste bad, you’ve kicked the habit, and you’re back on the track to health.

References

Battle of the sexes: should your diet be different?

July 30th, 2018 by The Hello Doctor Team

The way you eat could be determined by your gender. According to research, a man’s nutritional needs vary from a woman’s – and age and lifestyle also play roles. When you’re younger, you can process calories more efficiently. As you get older, it’s not that easy!

Both genders will have slight differences in nutritional needs for many reasons. During pregnancy and lactation, the amount of energy a woman needs, increases. As too does the necessity of certain vitamins and minerals to support mom and baby.

Following menopause, older women have a greater risk for osteoporosis and need to pay closer attention to calcium and Vitamin D intake.

Calories

Men typically weigh more than women do, and so their caloric intake is normally much higher. However, regardless of gender, if you want to maintain or lose weight, you must burn more calories than you take in. Also, women tend to be smaller than men and carry less muscle mass than men, and their calorie needs will generally be lower.

Protein

The human body doesn’t need more than 60 grams of protein per day. Too much protein in your diet can lead to calcium loss and osteoporosis in women. This may also result in a greater risk of kidney stones in men. For more protein in your diet, consider adding fish, low-fat dairy products or eggs. Eating most of your protein at night can help repair muscle while you sleep. Protein requirements for men and women are essentially the same.

Carbs

When it comes to carbohydrates, it’s important to fuel your diet with whole grains, beans, fruits and vegetables. You need good carbs to function at your best, no matter your gender. Carbohydrates are also high in fibre. To prevent colon cancer and heart diseases, it’s recommended that men have a higher fibre intake. Be mindful of simple carbs in the form of processed and refined sugars. They don’t give you much in the way of long-term energy.

Fats

Fatty fish like tuna and salmon are great for men and women, giving you a heart-healthy dose of Omega-3. But, some fats are worse than others. The alpha-linolenic acid (ALA) found in vegetable oils like canola and flaxseed may contribute to prostate cancer and should be avoided by men.

The main differences

Although both men and women essentially need the same nutrients and avoid the same unhealthy food, women will benefit specifically from eating foods that are rich in iron, more so when menstruating. Get your fill of iron from fish, meat, poultry and spinach. For better iron absorption, pair your foods with Vitamin C, like orange juice or a few orange slices. Calcium is important for ageing women as it helps lower the risk of osteoporosis. If you’re not a fan of milk products, you can get calcium through dark leafy vegetables, and plant-based sources like soy, rice or almond milk.

Men, on the other hand, need to eat more foods that contain lycopene for good prostate health. You can find lycopene in tomatoes, carrots, leafy greens and watermelons. For younger active men, get enough protein for muscle building.

References

Why raw food isn’t always the best

July 16th, 2018 by The Hello Doctor Team

Raw food has its benefits; often, it’s healthier than processed food. Keep in mind though, not all raw food is created equal.

While eating raw food may be beneficial in getting a dose of important vitamins and minerals without being broken down; not everything can be eaten raw. It all depends on the food and nutrient.

Raw poultry, meat and seafood may come into contact with faecal matter during butchering or harvesting. Fruits and veggies run the risk of being washed in contaminated water. If chickens are infected, they can lay eggs that contain salmonella bacteria.

Alongside salmonella are its fellow bacterial friends E. coli and listeria. These are causes of food poisoning.

Factors that contribute to food poisoning:

  • Undercooked food.
  • Food prepared way in advance.
  • Not reheating food to high enough temperatures to destroy food poisoning bacteria.
  • Cooked food contaminated with food poisoning bacteria.
  • Cross-contamination from raw food to cooked food.
  • Infected food handlers.
  • Leftovers

Types of food preparation

Be constantly mindful when preparing food to prevent contamination and bacterial growth during the process.

Common food techniques

Roast: To cook poultry, meat or veggies in a shallow uncovered pan.

Steam: To cook food over, but not in boiling water.

Grill: Grilling usually involves an open flame or grill pan on a stovetop. The heat source comes from the bottom of the appliance.

Deep fry: Deep-frying involves completely submerging food in hot fat. You end up with food that has a crispy texture while golden brown on the outside and fully cooked inside.

Sauté: Sautéed foods are cooked in a thin layer of fat over medium-high heat. Foods are cooked until just tender.

Sear: Searing foods gives them a brown, caramelised outside. This is done with minimal amounts of fat over high heat.

Broil: This is similar to grilling, except the heat source comes from the top. Broiling happens very quickly. Watch the food carefully so it doesn’t burn.

Cooked or raw?

Some foods are best eaten raw, to optimise absorption of nutrients.

  • Fruits: But always wash first!
  • Garlic: Some nutrients remain after cooking, but to maximise its protective benefits, it’s best to enjoy garlic raw.
  • Red peppers: Vitamin C in red peppers is unstable in heat. Cooking can cause levels of the nutrient to plummet.
  • Spinach: Cooking spinach breaks down oxalic acid. This helps your body’s absorption of calcium, iron, and magnesium.
  • Onions: The organic sulphur compounds in onions are destroyed by heat. It’s best to eat onions raw to get their blood pressure-lowering and heart-protecting benefits.
  • Broccoli: Boiling reduces the amount of the nutrients absorbed. Steam or bake instead.

Cook these to improve their nutritional value:

  • Tomatoes: Cooked tomatoes bring out more lycopene for peak nutrition, improving your heart health and enhancing neurological response.
  • Broccoli: Enhances carotenoids that improve heart health and reduces inflammation in blood vessels.
  • Carrots: Cook carrots to preserve or improve their nutritional and antioxidant qualities.
  • Pumpkin: Can reduce hypertension and improve eye health.
  • Asparagus: Cooked asparagus has strong antioxidant properties that can protect cells, tissues, and organs by reducing oxidative damage.
  • Mushrooms: Cooked mushrooms are a rich source of quality plant proteins, vitamins, minerals, and antioxidants.

Frozen fruit

Freezing doesn’t significantly reduce the nutritional content of fresh fruit. It may even help preserve some water-soluble vitamins. Choose fruit with no sugar added. Frozen fruit may be just as good as fresh options for a smoothie.

References

Why is nitric oxide important?

July 16th, 2018 by The Hello Doctor Team

Nitric oxide is a molecule that your body produces to help cells communicate with each other. It does this by sending messages to different parts of the body. For many athletes, it’s commonly known as a performance-boosting supplement; just one of its many uses.

This powerful molecule helps reduce recovery time after exercising and injury, increase endurance, and improve the ability to perform and learn.

It also helps:

  • Your immune system fight off bacteria and prevent tumours.
  • Regulate blood pressure by dilating your arteries.
  • Reduce inflammation.
  • Improve sleep quality.
  • Improve bone and joint health.
  • Increase your sensory abilities (i.e. smell).
  • Increase endurance and strength.
  • Assist in gastric motility (movement of nerves and muscles during the digestive process).

Low levels of nitric oxide may lead to a deficiency. Signs of nitric oxide deficiency include fatigue, high blood pressure, depression, insomnia, asthma, anxiety and memory problems.

Boost yourself with nitric oxide

If you’re lacking nitric oxide, don’t worry, there are ways to increase your levels.

1. Eat your veggies

Some vegetables are high in nitrates which help make nitric oxide in your body. So, munching them will help up your nitric oxide levels, and improve your heart health and exercise performance. Nitrate-friendly vegetables include celery, lettuce, watercress, beetroot, spinach, arugula and chervil.

2. Up your antioxidants

Nitric oxide has many benefits but it’s an unstable molecule that can break down fast in the blood stream. So, it constantly needs to be replenished. Antioxidants help  limit the breakdown of nitric oxide by neutralising free radicals (an uncharged molecule). Common antioxidants include Vitamin C, Vitamin E, polyphenols and glutathione. These can be found in dark chocolate, goji berries, cranberries, pecan nuts and kidney beans.

3. Get moving

One of the best ways to increase your nitric oxide levels is to exercise regularly. Weightlifting and running are particularly good. When you exercise, your heart pumps with more pressure to supply enough blood to your muscles. When this happens, your arteries release nitric oxide into your blood.

4. Take supplements

Nitric oxide boosters can help your body make nitric oxide. L-arginine and L-citrulline are the most common ingredients used in these supplements. L-arginine is an essential amino acid (made from the nutrients we ingest). It creates nitric oxide with a process called L-arginine-NO-pathway. During the process, it converts itself into nitric oxide. On the other hand, L-citrulline is a disposable amino acid (made by the body) that helps increase levels of L-arginine in your body, so it can make more nitric oxide.

Good to know 

  • Talk to your doctor before taking nitric oxide supplements or changing your diet.
  • Ingesting any amount of L-citrulline is generally safe, but it’s best to stick to a maximum of 20mg of L-arginine.
  • If you suspect you may have nitric oxide deficiency, talk to your doctor about getting tested.

References:

Truths and myths about protein

July 16th, 2018 by The Hello Doctor Team

Does protein really bulk you up? Is it true that eating nothing but protein helps you lose weight?

First, let’s understand this substance.

Protein is essential for our bodies. This nutrient helps build and repair muscles, red blood cells, enzymes and other tissues. They’re often called “the building blocks of the body” – for good reason.

So, your body needs protein. But how much, and through which sources?

Let’s separate fact from fiction:

“I can only get protein from meat.”

Untrue. Vegans and vegetarians, rest assured: vegetables contain protein too. Quinoa, chickpeas, tofu, tempeh eggs and cottage cheese are packed with protein.

“If I want muscle, I must eat protein.”

Yes and no. Protein can be eaten in large quantities specifically for the purpose of bulking up. If you’re trying to lose weight, it makes sense to eat more protein which minimises muscle loss, and keeps you feeling fuller for longer. But you can’t only eat protein if you’re trying to build muscle. Exercise works together with protein, says research from Purdue University – specifically aerobic and resistance exercise to help your body preserve the muscle.

“All protein is great!”

Not so fast there. Animal proteins (meat, chicken, and fish) differ from plant proteins. Complete proteins contain all the essential amino acids and these are typically found in all types of meat, fish, milk, dairy and eggs. Then there are plant proteins, which while they contain protein, not all are “bioavailable”. As explained through research from the University of Arkansas, “The fibre in some plant sources of protein may prevent the digestion and absorption of some amino acids.” So, this means if you’re a vegan or vegetarian, you’ll need to combine your veggies with wholegrains to make sure you get all your essential amino acids.

The more protein, the better

Not really. A protein-heavy diet leaves you with an unbalanced diet. Filling up on protein leaves no room for nutrients from fruit and vegetables, heart-healthy fats and wholegrains, all of which helps with digestion and weight loss. Remember, you also need carbs for energy. One of the nastier side-effects of heavy protein intake is constipation. Carbohydrates like fruit, vegetables, grains and cereals, particularly the wholegrain varieties, are the main sources of dietary fibre in the diet. Eliminating these foods will inevitably cause severe constipation, which can lead to diverticulitis, and irritable bowel syndrome.

Eating too much protein causes kidney disease

Not true. Research published in Nutrients journal found that excess protein can only affect your kidneys if you have an existing kidney or liver condition.

Good to know

Dietary guidelines advise that you need approximately 56 grams of protein a day (for the average man), and 46 grams a day (average woman).

References

Supercharge your diet by pairing these foods

July 11th, 2018 by The Hello Doctor Team

Wine and chocolate, burgers and fries…we’re all familiar with pairing food for taste (whether healthy or not). Now here’s something you probably haven’t tried: pairing food for their nutritional value.

Combining certain foods may be more helpful than eating them separately as some nutrients work better side by side.

Food synergy

Food synergy means combining two nutrient-rich foods in one dish to maximise the dietary impact. Certain components in foods and drinks (like minerals, vitamins and phytochemicals, fibre, and fats) interact with each other to boost health benefits. Sometimes, those benefits may include weight loss!

Research from The American Journal of Clinical Nutrition says food synergy consists of food components that must survive digestion when they arrive in the human system. In this way, you can clearly feel the benefits of the different components.

Greet tea and lemon juice

Green tea with lemon improves the health benefits of the tea. Catechins are powerful antioxidants found in green tea. Add a splash of citrus juice from a lemon, lime or grapefruit to your green tea. This reduces the breakdown of its catechins in our digestive system, which makes them even more readily absorbed by the body.

Oats and orange juice

Oats are among the healthiest grains on earth. They’re packed with important vitamins, minerals and antioxidant plant compounds. Oats are well-documented heart helpers. Eating oats and other wholegrain foods with a side of Vitamin C from orange juice can help stabilise cholesterol levels to keep your arteries clear.

Onions and grapes

This combo may sound strange, but they pack a power-punch of health benefits, fighting allergies, cancer, and even combatting weight gain.

According to research, quercetin is a powerful plant-derived antioxidant found in many fruits and vegetables. It’s more concentrated in onions. It’s been shown to offer cardiovascular protection by improving circulation. It also supports erectile function.

Meanwhile, in black and red grapes, you’ll find high doses of catechins, which can help prevent cardiovascular disease, cancer, and neurological disorders, and may even help you lose weight.

An onion and grape combination can prevent blood clots and boost overall heart health. Add slices of red grapes and diced onions to your salad. You can also make chutney out of the combo to complement grilled chicken.

Garlic and fish

Fish is loaded with Omega-3 fatty acids. These elements are incredibly important for your body and brain as they regulate blood pressure and blood sugar levels. Garlic is the perfect friend to fish as it acts as anti-inflammatory agent. Cooking your fish with garlic will make an impact on your blood chemistry, improving blood-vessel function and helping to reduce inflammation.

Broccoli and tomatoes

According to a University of Illinois study, tomatoes and broccoli are known for their cancer-fighting qualities. These veggies have been found to be better at shrinking prostate tumors when both are part of the daily diet than when they’re eaten alone.

Research has discovered that when tomatoes and cruciferous vegetables like broccoli, cauliflower and cabbage are combined, the cancer-fighting properties of each are enhanced as the carotenoids in tomatoes increase the bioactive components found in the vegetables.

Don’t overcook your veggies as this decreases their nutrient power. It’s best to steam or sauté lightly.

References

How to trick your brain to like healthy food

June 3rd, 2018 by The Hello Doctor Team

It is a sad reality. The foods that we crave the most are, in terms of nutritional value, the worst. Salty chips, chocolates, burgers, pizza, ice cream… the list goes on. In fact, sometimes even the thought of these types of foods can set off the most intense craving.  However, it’s not all in your head…well, actually it is. In fact, it is all in your brain.

[ctt_hbox link=”UHe5m” ]Many of our favourite snacks have been carefully modified and manipulated by manufacturers to contain the perfect combo of sugar, salt, fat, additives and – most importantly – flavouring, designed to make you crave more.[/ctt_hbox]

The science of “wanting more”

You have up to 10,000 taste buds, spread over your tongue, mouth and throat. Each taste bud contains up to 100 taste receptor cells, which send messages to your brain about different substances in food. Your brain receives these messages and gives you “taste”. But you don’t only eat with your mouth. The taste, smell, sound and even the sight of food triggers a cascade of hormonal processes within your body before you’ve had your first bite. As you sample your meal, reward centres in your brain start to light up. The brain then sends out its own messages to get you to have another bite so that it can repeat, or at least maintain, those feelings of reward.

Certain foods, such as sugar, salt, certain types of fat and processed chemicals (e.g. artificial sweeteners) are potent natural reward-drivers. These foods not only light up key areas of the brain but KEEP them alight. This reaction occurs because they trigger the release of key “pleasure” brain chemicals, called neurotransmitters, more so than their healthy counterparts. That explains why it’s hard to resist something like a chip, but quite easy to forgo a carrot stick.

And there you were, thinking it was all about willpower!

Retraining your brain

You aren’t born loving pizza! Rather, your taste preferences change over time thanks to repeated exposure. So, when it comes to wanting to make healthier choices, repeated exposure to healthier options is the obvious solution. There are a few other ways though. The bad news is that you do need some willpower – especially when you start out, but the good news is that you can retrain your brain.

  1. Form new habits

What do you do every day at 3pm? Choose a sugary snack to see you through the rest of the day? Besides giving your brain the rush of sugar, you’re also programming a (bad) habit. Shake up your daily routine and ensure you avoid the afternoon slump by having lunch with protein and fat. Also, choose to snack on nuts and biltong instead of the vending machine to stop any cravings before they hit.

  1. Gradually reduce the amount of processed food you eat

Going cold turkey will likely just frustrate you, so instead of stopping altogether, start adding in more fresh produce at every meal. In other words, add don’t subtract. Because processed food can start to dull your taste buds, the less of it you eat, the less of it you’ll want and the more you’ll start appreciating flavours and textures of healthier options.

  1. Eat healthy foods that you like!

Just because Kale is in the news as the latest superfood doesn’t mean you need to eat it at every meal. Don’t like carrots? No problem! Choose options that are enjoyable to YOU and that you know will satisfy your taste buds.

  1. Chew. Repeat

Don’t inhale your meal. It can take up to 20 minutes after you’ve eaten something for your brain to realise there is something in your belly. Eating too quickly means you’re more likely to overeat before this messaging starts to happen. Focus on your food and be mindful of your eating experience. Soak up the colours, aromas and textures of your meal and let things settle before jumping for desert.

  1. Get some sleep

Poor sleep interrupts your natural circadian rhythm, or your body clock. This in turn, causes a disruption of your hunger hormones. Ghrelin, the hunger hormone, goes up and leptin, the fullness hormone, goes down. This is one reason you have all those cravings after a bad night’s sleep. Ensure you give sleep the priority it deserves and aim for between 7 to 9 hours each night. When you wake up, have a healthy breakfast to get your brain in a healthy mindset for the rest of the day.

References

Which eating plan is best for you?

April 20th, 2018 by The Hello Doctor Team

To find a diet and eating plan that works for you has a lot to do with your body’s unique needs, tolerances and intolerances.

How do you respond to food?

Food tolerance is a digestive system response. Certain foods aren’t able to digest properly in your stomach and you end up with aches and pain. Because of our unique genetic make-up, we all respond to foods in different ways.

Lactose intolerance

Normally, when you eat something that contains lactose, an enzyme in the small intestine called lactase, breaks it down into simpler sugar forms of glucose and galactose. Being lactose-intolerant means that you can’t digest a sugar (lactose) that’s found in dairy products and milk. This intolerance may give you bloating, abdominal pain, gas and diarrhoea. If you’re on a lactose-intolerance diet you need organic fermented dairy to can improve the digestibility of lactose, protein and fats in milk.

  • Kefir is a probiotic drink that’s similar to yoghurt. It contains essential amino acids, vitamins and minerals. Vitamin K2 stands out with this drink as it specifically helps calcium to metabolise.
  • Foods rich in Vitamin K will help with your metabolism and regulate your hormones. Get your fill of leafy green veggies, Brussels sprouts, cabbage and cucumbers.
  • Drink goat milk which has lower concentrations of lactose.
  • Eat calcium-rich foods, like broccoli, sardines and cooked kale.
  • Add bone broth to your diet to help fight food intolerances, improve your joint health and boost the immune system.

Gluten sensitivity

Gluten is a protein found in wheat, barley and rye. Gluten sensitivity causes bloating and diarrhoea. This happens because the body can’t digest or break down the protein. When your body’s immune system overreacts to gluten in food, the reaction damages tiny hair-like substances, called villi that line the small intestine. These hairs absorb minerals, vitamins and other nutrients from the foods you eat. Once these are damaged, it’s difficult for your body to absorb enough nutrients.

  • Avoid the main culprits of wheat products like breads, pastas, crackers, couscous, wheat bran, veggie burgers (if they’re not specified to be gluten-free) some seasonings, salad dressings and spice mixes.
  • Eat gluten-free foods like fruit and vegetables, legumes, nuts, beans, dairy products, lean beef, chicken, rice, potatoes and seeds.
  • Cook your own homemade meals so you can eat as close to gluten-free as possible.
  • Read food labels to avoid products that contain gluten.

Diabetic diet

When you’re diabetic you need to pay attention to food choices, especially the carbohydrates you eat. Sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose during digestion. You need fruit, vegetables, wholegrains, legumes and low-fat dairy products.

  • Fibre-rich foods moderate how your body digests and controls blood sugar levels. Choose nuts, fruit, vegetables, legumes, wholewheat flour and wheat bran.
  • Fish is a good alternative to high-fat meats. Omega -3 fatty acids in salmon, mackerel, tuna and sardines promote heart health, and lower blood fats called triglycerides.
  • Eat the good fats. Foods with beneficial fats like monounsaturated and polyunsaturated fats can help lower your cholesterol levels. Have walnuts, pecans, almonds, avocados and olives. Start cooking with peanut, canola and olive oils. All fats are high in calories, so use in moderation.

Cardiovascular diseases

Here, it’s important to boost your heart health. If you have high blood pressure, cholesterol and other heart diseases, you need nutrient-rich foods. Include wholegrains, lean poultry, fish for good fats to reduce blood pressure, and fibre-soluble foods like oats, beans and berries to help lower your cholesterol levels.

Avoid saturated fats, trans fats and excessive salt and sugar. Too much salt raises your blood pressure and makes your heart work harder to pump it.

  • Substitute salt with spices and herbs.
  • Choose baked foods over fried foods.
  • Avoid sugar-laden foods and drinks.

References:

10 teas to make you feel better

March 7th, 2018 by The Hello Doctor Team

Before you rush off to the pharmacy for medication, try tea for a health boost.

Detox buddy

Kombucha tea has become very popular in recent times. Some of its health benefits include its ability to help remove toxins from your body. It also helps with digestion and absorbing your food better.

Anti-ageing assistance

Good news, Rooibos drinkers! Scientists from the Nelson Mandela Metropolitan University discovered that Rooibos may also contain anti-ageing properties which can decrease the rate at which age-related disease develop. They found that when you age, the natural process of fat distribution in your body begins, moving fat deposits to places you don’t want it to go – like your stomach and thighs. Rooibos tea was found to preserve healthy, fat tissue, and partially restore the function of aged cells. So, drink up.

Relaxer

Can’t sleep? Always stressed? Turn to a cup of chamomile. Researchers found that chamomile has ingredients that can induce sleep. Chamomile is also said to help with an upset stomach. Sip a cup an hour before bed.

The all-rounder

Green tea has been around for thousands of years and Asian cultures have long used it to boost their health. Green tea does have caffeine although it’s a “milder” source than coffee. It’s said to help with digestion after eating, warding off cancer and heart disease thanks to its antioxidants, and lowering your risk of cardiovascular disease. And there’s more! It can even boost your bone strength.

Bloat beater

Gassy after a meal? Beat the bloat with peppermint tea. It’s been found to be good for nausea too. Sip a cup of soothing peppermint tea after a meal to make everything settle the way it should. Peppermint tea is also said to have some “antiallergenic potential” – meaning, it may be able to help with symptoms of irritable bowel syndrome.

Immune booster

Want to give your health an all-over boost? Keep ginger tea in your cupboard. Or even better, make your own with fresh ginger. Ginger has a whole bunch of health benefits, from fighting off nausea and vomitting, reducing stomach bloat, and relieving inflammation in your joints, to improving blood circulation. Some research shows that it can even help with menstrual pain.

Tea doctor

Feel a cold coming on? Got the sniffles and you can’t make it to the pharmacy? Echinacea tea is often used and prescribed as a natural alternative. It’s said to be able to boost your immune system, fight off colds and infections and even help remedy ear infections. If you tend to get these types of illnesses often, add a cup or two of Echinacea tea to your daily diet.

Good to know (before you rush for a cup):

  • Herbal tea, in general, has less caffeine than coffee. But be sure to check the ingredients list if you’re trying to cut down on caffeine.
  • Loose leaf tea is “healthier” than a tea bag as it contains more of the tea’s original nutrition. It is also usually fresher than the tea bag.
  • Try not to add milk and sugar to your health teas. They’re best sipped in their original form.

References:

Here’s why you aren’t losing weight

March 7th, 2018 by The Hello Doctor Team

You’ve been meal prepping like a pro and diligently sticking to your workout routines, so why hasn’t the scale moved an inch? Eating healthy and exercising may be the dynamic duo that helps with weight loss, but common weight loss mistakes may be preventing you from reaching your goals.

Find a balance in your workout routine

With weight loss, you lose muscle and fat. But the amount of either is affected by your exercise routine. Not exercising at all, or exercising too little will decrease the amount of muscle mass you lose and lower your metabolic rate. On the other hand, exercising too much and forcing your body to lose more calories, might damage your adrenal hormones (regulates stress response) which may lead to stress. If in doubt, try to alternate an intense cardio-day with a strength-training day. Rest one day a week, and do a slow stretching workout like yoga once a week.

Don’t underestimate weightlifting

If you’re only doing cardio, without lifting any weights, this could be why you’re not seeing any results. Studies have shown that weightlifting is one of the most effective exercises for weight loss, gaining muscle and increasing metabolic rate. What’s more, it also boosts belly fat loss. An exercise routine that combines aerobic exercise and weightlifting would be the most effective.

Don’t go low-fat

Reaching for foods with a low-fat label might seem like a good choice, but this could be the reason you might binge-eat later in the day. Low-fat options won’t make you as full as full-fat options and worse, many of these products are laden with sugar to improve their taste! Skip the low-fat foods and choose minimally processed foods and those with good fats like avocado, almonds, olives and fish instead.

Stock up on protein

If you’re aiming to lose weight then protein is your best friend.  Protein helps to increase feelings of fullness, decrease your calorie intake, increase your metabolic rate and protect your muscles during weight loss. Choose high-protein foods like eggs, white meats like chicken and fish and legumes like beans.  Remember not to overdo it though; too much protein can lead to the excess getting stored as fat. Men should have approximately 56g per day and women should have 46g.

Mind what you eat – even the snacks

The weight loss rule is, you need to burn more calories than you’re eating to lose weight. Instead of just counting your intake to make sure you aren’t having too much, you should be checking that your diet is balanced. Furthermore, one of the biggest calorie traps is big portions – just because something is healthy. Foods like nuts and cheese are good for you, but if you have it in large amounts, your calorie intake will skyrocket. On the other hand, decreasing your calorie intake too much may lead to muscle loss and slow down your metabolism.

Fibre up your diet

All types of fibre helps with weight loss, but research shows that a soluble fibre called viscose is especially helpful, as it reduces your appetite by forming a gel that holds water. The gel moves through your digestive tract and makes you feel full. It reduces your appetite and calorie intake, so when your fibre intake is high, fewer calories from other foods in mixed meals aren’t absorbed. Try doubling your intake with high-fibre foods like wholegrain bread or rice, beans, jacket potatoes and bran based cereal.

Good to know

  • Don’t focus on the scale weight as it’s only a measure of weight change. It’s also influenced by things like fluid fluctuations and how much food remains in your system.
  • Measuring your waist with a tape measure and taking monthly pictures of yourself is far more effective. Remember, you may be losing fat but gaining muscle which is heavier. The good news: muscle is leaner than fat!
  • Add healthy fats in your meals. They help to keep you feeling full, which curbs overeating. Choose oily fish, dairy products and seeds.
  • Keep sipping from your water bottle; water helps you burn calories and decrease your food intake.

References:

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