Aspartame: Insights from a Specialist Dietitian
Aspartame what is all the fuss about? As a dietitian with over two and a half decades of experience, I have always prioritized the well-being of my clients and promoted a balanced, healthy diet for each individuals needs, health, likes and dislikes etc. Throughout my career, I have encountered numerous questions about artificial sweeteners, particularly aspartame. In this blog, I would like to share my perspective on aspartame and explain why I prefer to steer clear of artificial sweeteners. What is Aspartame? Aspartame is an artificial sweetener that has been widely used as a sugar substitute in various food and beverage products. It is found in many sugar-free or “diet” options, such as soft drinks, chewing gum, and desserts. Aspartame is a synthetic substance that combines two ingredients: 1. Aspartic acid. This is a nonessential amino acid that occurs naturally in the human body and in food. Amino acids are the building blocks of protein in the body. The body uses aspartic acid to create hormones and to support normal function of the nervous system. Dietary sources include meat, fish, eggs, soybeans, and peanuts. 2. Phenylalanine. This is an essential amino acid that’s naturally present in most protein sources, but the body doesn’t produce it naturally. Humans have to get it from food. The body uses it to make proteins, brain chemicals, and hormones. Sources include lean meats, dairy products, nuts, and seeds. Combining these two ingredients creates a product that is about 200 times as sweet as regular sugar. A small amount can make food taste very sweet. It also provides very few calories. While aspartame is approved for use by regulatory authorities in many countries, its safety and health effects have been a topic of debate and scrutiny. The World Health Organization (WHO) has recently issued a new guideline regarding non-sugar sweeteners (NSS). According to this guideline, the use of NSS is not recommended for weight management or as a means to lower the risk of noncommunicable diseases (NCDs). Based on a thorough review of the available evidence, it has been found that (NSS) do not offer any long-term benefits when it comes to reducing body fat in both adults and children. The review’s findings indicate that prolonged use of NSS may have unintended consequences, including a higher likelihood of developing type 2 diabetes, cardiovascular diseases, and increased mortality rates among adults. Replacing free sugars with non-sugar sweeteners (NSS) may not be effective in achieving long-term weight control. According to Francesco Branca, WHO Director for Nutrition and Food Safety, it is important for individuals to explore alternative methods of reducing their consumption of free sugars. This can include opting for food options that naturally contain sugars, such as fruits, or choosing unsweetened food and beverages. Non-nutritive sweeteners (NSS) are not considered necessary for a balanced diet and do not contribute any significant nutritional value. It is recommended that individuals reduce their overall intake of sweeteners from an early age in order to enhance their overall health and well-being. (WHO 2023) Why I suggest avoidance of Aspartame and others Conclusion: After practicing as a dietitian for 26 years, I have witnessed time and time again patents coming to me with the highest intakes of artificial sweeteners struggling the most with their diet, weight, physical and mental health. Once they start to follow one of my programmes these problems are quickly resolved. (if interested do check out my google and facebook reviews) I am glad I have not wavered when others have challenged me and I have stood by my decision to not recommend artificial sweeteners, including aspartame. While aspartame may be deemed safe for consumption within approved limits, why risk it. We need more ‘high’-quality research to further assess these relationships. I will continue to educate people to prioritize a whole-food, nutrient-dense approach to healthy eating. By choosing natural alternatives and educating clients about the importance of mindful eating and moderation, I believe we can foster a healthier relationship with food that supports long-term well-being. So, what to do next or for anything else.. If you are needing help with your diet and health or anything else… we can assist you with this. Maybe you wish to change your eating habits, stop tracking or need help optimising the foods you eat to assist your mental health or your gut symptoms and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
Mental Health -Exploring the Relationship with Antidepressants and Gut Microbiota
Mental Health As a specialist dietitian, I continually raise awareness about the impact and importance of diet on mental health. The recent Panorama programme regarding the difficulty of antidepressant withdrawal has highlighted the vast numbers of dependants, the need for alternatives, and if possible, avoiding them in the first place. This blog hopes to shed light on the important need and connection between diet and mental well-being exploring the intricate relationship between diet, mental health, antidepressants, and gut microbiota. The Significance of Diet in Mental Health The saying “you are what you eat” holds true when it comes to mental health. We have understood for many years there is a gut-brain axis, and know the complex communication network between the gut and the brain plays a vital role in mental well-being. Numerous pathways have been identified through which diet could plausibly affect mental health. These include modulation of pathways involved in inflammation, oxidative stress, epigenetics, mitochondrial dysfunction, the gut microbiota, tryptophan–kynurenine metabolism, the HPA axis, neurogenesis and BDNF (brain-derived neurotrophic factor), epigenetics, and risks with obesity. Mental Health – The Role of Nutrients We know multiple nutrients have been linked to improved mental health. I have spent the past 15 yrs of my 26 yr career, working with my patients to perfect their diets not only to be optimal for their physical wellbeing but mental health too. One group of well-known and researched nutrients are the omega-3s. These fatty acids can be found in fatty fish, walnuts, and flaxseeds but also consumed by the gallon by people in supplement form as our bodies can’t make them. (YouTube Video). Omega 3’s have good and bad press with research finding that high dose supplementation may cause atrial fibrillation and increase risk of bleeding. Consumed in their natural form is the best option as they have a known potential in reducing symptoms of depression and anxiety when consumed as part of a bigger nutrient selection. If needing a supplement using a plant based option is ideal (see below). Another well-known group of nutrients are B vitamins, found in whole grains, leafy greens, and legumes, are important for brain function and mood regulation. I see hundreds of patients take these in high doses either in singles like high dose B12 or high dose B6 believing “more is better” whilst continuing a poor quality diet. This is not recommended and can actually be at best making expensive urine and at worst cause toxic neuropathy, insomnia, headache, palpitations, anxiety and acne…. Understanding Antidepressants Antidepressant medications are commonly prescribed to manage mental health conditions such as depression and anxiety. Common ones include: citalopram (Cipramil) dapoxetine (Priligy) escitalopram (Cipralex) fluoxetine (Prozac or Oxactin) fluvoxamine (Faverin) paroxetine (Seroxat) sertraline (Lustral) vortioxetine (Brintellix) These medications work by increasing neurotransmitters in the brain, such as serotonin and noradrenaline. Whilst the exact mechanism of how these chemicals affect mood is not fully understood, it is believed that they help to regulate emotions and improve overall well-being. In the UK, around one in seven now take an antidepressant. Globally they have made the pharmaceutical industry billions. When the current generation of drugs was launched 35 years ago, they promised a safe and effective treatment, free from the side effects of older medicines. But have they lived up to those claims? While many people say they have benefited from taking antidepressants. Panorama revealed evidence of some companies trying to conceal concerns about their drugs, following patients who have suffered serious side effects as they continue their fight to be heard. The Panorama programme highlighted they are not a standalone solution and should be used in conjunction with other therapeutic approaches. Diet and Antidepressants: Interactions and Considerations It’s important to remember that what we eat can also play a significant role in how our bodies respond to antidepressant medications if they are taken. Certain foods and supplements can interact with these drugs, potentially reducing their effectiveness or causing unwanted side effects. Therefore, it’s essential for individuals taking antidepressants to be mindful of their diet and speak with their healthcare provider about any potential interactions that may occur. One example Grapefruit, is a nutritious and delicious fruit that is commonly consumed as part of a healthy diet. However, many people are unaware that grapefruit and its juice can interact with certain medications, impacting their effectiveness and potentially causing harmful side effects. Mental Health and Gut Microbiota The gut microbiota, the trillions of microorganisms residing in our digestive tract, have gained significant attention for their influence on mental well-being. Emerging research suggests that imbalances in the gut microbiota, known as dysbiosis, may contribute to mental health disorders. A healthy, diverse gut microbiome is associated with improved mood and cognitive function. Research suggests that the neurochemicals produced by the gut microbiome can have a direct impact on mental health and behaviour. One such example is serotonin, which plays a crucial role as a signalling molecule in the gastrointestinal tract. Enterochromaffin (EC) cells utilize serotonin to activate afferent neurons that transmit signals to the central nervous system, making it an important sensory transducer. Research suggests that the gut is responsible for producing a large portion of the body’s serotonin (over 90%) and roughly half of its dopamine (Berger et al., 2009). Studies conducted on germ-free mice have shown that serum levels of serotonin decrease and tryptophan increase without the presence of gut microbes, further highlighting the important role the gut plays in neurotransmitter production.(Wikoff et al, 2009) The Impact of Diet on Gut Microbiota Diet plays a pivotal role in shaping the composition and diversity of our gut microbiota. A diet rich in fibre, found in fruits, vegetables, whole grains, and legumes, provides nourishment for beneficial bacteria in the gut. On the other hand, diets high in processed foods added sugars, and unhealthy fats can negatively impact the gut microbiota. Mental Health – Probiotics Probiotics, beneficial live bacteria and yeasts, have shown promise in promoting mental well-being. Specific strains of probiotics, such as Lactobacillus and Bifidobacterium, have
Men’s Health: Achieving Well-being Through Diet and Mental Health
Men’s Health Week 12th June – 18th June 23 I am keen to raise awareness about men’s health, particularly in relation to diet and mental well-being as the number of women reaching out far out weigh men – not ideal. “One man in five dies before the age of 65. TOGETHER we can change that” Mens Health Forum 2023 In this blog post, we will explore the important role that diet plays in men’s health, the impact of diet on mental health, and ways to improve overall well-being. Additionally, we will discuss the significance of Men’s Health Week, which takes place from 12th to 18th June 2023. Understanding Men’s Health Men’s health is a topic that often goes overlooked. However, it is crucial to address men’s unique health concerns and promote well-being. Every day in my practice, I treat men in their 20s and up facing the ramifications of high blood pressure, abnormal lipids, gout, obesity, cardiac arrest and strokes. Fortunately, these ailments are manageable when caught on time; unfortunately, if not treated correctly they might have lifelong repercussions for the patient and their families. Men are more prone to certain conditions such as cardiovascular disease, prostate cancer, and mental health issues. By focusing on preventive measures, including a healthy diet and mental health support, we can improve the overall health outcomes for men. The Role of Diet in Men’s Health A well-balanced diet is essential for maintaining good health at any age. For men, specific nutrients play a vital role in supporting various bodily functions and promoting longevity. Including foods rich in lean proteins, whole grains, fruits, and vegetables can provide essential nutrients such as vitamins, minerals, and antioxidants. These nutrients contribute to optimal physical health, help maintain a healthy weight, and reduce the risk of chronic diseases. At 121 Dietitian Our programmes especially the Taster Plus Programme or the Weight Loss for Life are extremely popular in assisting those men wishing to address or prevent diet and health related concerns. Impact of Diet on Mental Health It’s not just physical health that can benefit from a healthy diet; mental well-being is also influenced by what we eat especially important when feeding your gut Microbiome. Research suggests that certain nutrients, such as omega-3 fatty acids, B vitamins, and antioxidants, have a positive impact on brain health and can help reduce the risk of developing mental health conditions. Incorporating foods such as fatty fish, nuts, seeds, whole grains, and dark leafy greens into the diet can support cognitive function and promote emotional well-being. What however if everytime you try to eat healthy to lose weight you trigger of gut symptoms like pain, bloating, wind, cramps, gurgling, diarrhoea, constipation?? Again a common and and most often a simple fix. Our Gut Health and Weight Loss Programme has been an amazing success fixing two major problems while saving you money! Men’s Health Week 12-18 June 2023 Men’s Health Week is an annual event dedicated to raising awareness about men’s health issues and encouraging men to prioritize their well-being. This week provides an excellent opportunity to highlight the importance of preventive measures, regular health screenings, and healthy lifestyle choices. By participating in Men’s Health Week, we can collectively work towards better health outcomes for men. Tips for Improving Men’s Health Through Diet Improving men’s health through diet requires adopting a balanced and sustainable approach. Here are some practical tips to help men make healthier choices: Incorporating Exercise and Lifestyle Changes A well-rounded approach to men’s health includes not only a healthy diet but also regular physical activity and positive lifestyle changes. Engaging in exercises that combine cardiovascular activity, strength training, and flexibility can help maintain a healthy weight, improve cardiovascular health, and boost mood. Additionally, getting enough sleep, managing stress levels, and maintaining social connections are vital components of a healthy lifestyle. Seeking Professional Help While adopting a healthy diet and making lifestyle changes are crucial, it’s essential for men to seek professional help when needed. Dietitians can provide personalized guidance based on individual health concerns. Their expertise can help address specific dietary needs, manage mental health challenges, and provide support on the journey to improved well-being. Addressing Mental Health Challenges Men’s mental health is a significant aspect of overall well-being. It’s important to recognize and address mental health challenges such as stress, anxiety, and depression. Seeking professional help, engaging in stress management techniques like meditation and exercise, and building a support network of friends and family are effective strategies for managing mental health. Remember, it’s okay to reach out and ask for help when needed. Breaking the Stigma There is still a stigma surrounding men’s health, particularly when it comes to discussing emotions and seeking support. It’s essential to challenge these stereotypes and encourage open conversations about men’s health concerns. By creating safe spaces for dialogue and providing resources, we can empower men to prioritize their health and well-being without fear or judgment. Conclusion Men’s health is a multifaceted subject that encompasses physical, mental, and emotional well-being. By paying attention to diet, mental health, and overall lifestyle choices, men can take proactive steps towards a healthier and more fulfilling life. As we approach Men’s Health Week from 12th to 18th June 2023, let us come together to raise awareness, challenge stereotypes, and support men in their journey towards improved health and happiness. FAQs So, what to do next or for anything else.. If you are needing help with your diet and health or anything else… we can assist you with this. Maybe you wish to change your eating habits, stop tracking or need help optimising the foods you eat to assist your mental health or your gut symptoms and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link
The Negative Impact of Ultra-Processed Foods on Your Health
Ultra-processed foods and what you need to know. In today’s fast-paced world, convenience often takes precedence over nutrition and that happens to us all. Unfortunaltey ultra-processed foods have become a staple in many people’s diets, offering quick and easy solutions for busy lifestyles. These foods can have detrimental effects on our health and well-being. As a dietitian with 26 years of experience, I have witnessed the growing consumption of ultra-processed foods and its impact on individuals. In this blog, we will explore the negatives of ultra-processed foods and understand why they should be minimized in our diets. Ultra-Processed foods – what are they? The NOVA food classification system, developed by researchers from University of São Paulo in Brazil, is where the phrase ‘ultra-processed foods’ originates from. The food products are classified into four groups depending on the extent of processing they have undergone during their manufacturing: Unprocessed or minimally processed foods are those that have undergone minimal or no alteration and contain no added ingredients. This includes fruits, vegetables, milk, fish, pulses, eggs, nuts and seeds in their natural state. 2. Processed ingredients Processed ingredients are used to enhance the flavour of certain foods, such as salt, sugar and oils. These ingredients are usually not consumed by themselves, but rather combined with other foods for added flavour. 3. Processed foods Processed foods are food items which are derived from groups 1 and 2, and modified in a way that one can replicate at home. Examples of such foods include making jams, pickles, canned fruits, veggies, making breads, cheeses. 4. Ultra-Processed foods Ultra-processed foods usually contain more than five components and ingredients that aren’t common in home cooking. These can include preservatives, emulsifiers, sweeteners, synthetic colours & flavours. Due to their additives, these food items are able to maintain their shelf life for an extended period of time. Examples of Ultra-Processed Foods Ultra-processed foods include ham, sausages, frozen waffles, nuggets, crisps, pizza, mass-produced bread, breakfast cereals, biscuits, carbonated drinks, fruit-flavoured yogurts, instant soups, icecreams and frozen desserts Unprocessed or minimally processed foods Fruit, vegetables, eggs, meat and grains. Processed culinary ingredients Sugar, salt, butter, lard, oils, vinegar Processed foods Freshly made, unpackaged bread, tinned fruits and vegetables, salted nuts, ham, bacon, tinned fish and cheese So why worry about Ultra-Processed Foods? Research on Ultra-Processed Foods Studies from the University of Sao Paulo in Brazil have found that excessive UPF intake (more than 56.8 per cent of the diet) increases the risk of type 2 diabetes, cardiovascular disease and cancer. In 2019, a study published in The BMJ found that people who ate a lot of UPFs (more than four servings a day) were at a 62 per cent greater risk of premature death from all causes than those with a low consumption. For each individual serving of UPF, the risk of death increased by 18 per cent. Conclusion While ultra-processed foods offer convenience and ease, it is important to recognize their negative impact on our health. As a dietitian, I encourage individuals to prioritize whole, minimally processed foods in their diets. By focusing on fresh fruits, vegetables, lean proteins, whole grains, and healthy fats, we can optimize our nutrient intake, support overall well-being, and reduce the risk of chronic diseases. Remember, small changes in our dietary choices can have a significant impact on our health in the long run. So, what to do next or for anything else.. If you are needing help with your diet and health, wanting to reduce Ultra Processed foods in your diet or anything else… we can assist you with this. Maybe you wish to change your eating habits, stop tracking or need help optimising the foods you eat and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
The Pros and Cons of a Vegan Diet: Is It Healthy?
Vegan Diet -Is this healthy? I get asked this question a lot! As a dietitian with extensive experience in helping individuals improve their diet and overall health, I understand the exponential interest in veganism. According to Stats of 2023, There Are Approximately 88 Million Vegans in the World. (The VOU) Since there were over 8 billion people in the world, that’s around 1.1%. So what is a vegan diet? Vegan diets exclude all animal products and focuses on plant-based foods. While this dietary approach offers several potential benefits, it also comes with some challenges. In this blog post, we will explore the pros and cons of a vegan diet and discuss its overall impact on health. The Pros of a Vegan Diet Increased Intake of Nutrient-Dense Foods:A well-planned vegan diet will ensure a wide range of plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds are consumed. These foods are super as they are rich in vitamins, minerals, antioxidants, and dietary fibre, which are essential for overall health and disease prevention. Lower Risk of Chronic Diseases:Numerous studies suggest that a vegan diet may reduce the risk of chronic conditions such as heart disease, high blood pressure, type 2 diabetes, and certain types of cancer. This can be attributed to the higher intake of plant-based foods and the avoidance of potentially harmful components found in processed animal products, such as saturated fats, salts, nitrates etc. Weight Management:Many individuals adopt a vegan diet for weight management purposes. Plant-based diets tend to be lower in calories and saturated fats, making them beneficial for weight loss and weight maintenance. Additionally, the high fibre content in plant foods promotes feelings of fullness and aids in appetite control. Environmental Sustainability:The production of animal-based foods contributes significantly to greenhouse gas emissions, deforestation, and water pollution. By adopting a vegan lifestyle, individuals can reduce their carbon footprint and contribute to the preservation of natural resources. The Cons of a Vegan Diet Nutritional Deficiencies:While a well-planned vegan diet can meet all nutrient requirements, certain nutrients may require special attention. These include vitamin B12, iron, calcium, omega-3 fatty acids, zinc, and iodine. Vegans must ensure they obtain these nutrients through fortified foods, supplements, or carefully selected plant-based sources to prevent deficiencies. Limited Food Choices:Following a vegan diet may limit food choices, especially when dining out or in social settings. It requires individuals to be mindful and creative in meal planning to ensure a varied and balanced diet. Some people may find it challenging to adapt to this dietary change, particularly if they are accustomed to consuming animal products regularly. Potential Social Isolation:Veganism is still relatively less common in some societies, and this can lead to feelings of social isolation or difficulties in finding suitable food options when eating out or attending social events. Building a support network and learning how to navigate social situations are crucial for maintaining a vegan lifestyle without feeling isolated. Potential Nutrient Overload:Although a vegan diet can be highly nutritious, it is possible to consume excessive amounts of processed vegan foods, such as vegan meat substitutes, desserts, and snacks. These products may be high in added sugars, unhealthy fats, and sodium. It is important to prioritize whole, unprocessed plant foods to ensure optimal health benefits. Is a Vegan Diet Healthy? When appropriately planned, a vegan diet can provide all the necessary nutrients for good health and may offer numerous benefits. However, it is crucial to pay attention to nutrient adequacy, especially for nutrients that are more challenging to obtain from plant-based sources. Working with a registered dietitian experienced in vegan diets can help ensure a balanced and nutritionally complete approach. Conclusion A vegan diet can be a healthy and sustainable dietary choice, offering benefits such as increased nutrient intake, reduced risk of chronic diseases, and positive environmental impact. However, careful planning is essential to address potential nutrient deficiencies and maintain a balanced diet. So, what to do next or for anything else.. If you are needing help with your diet and health, wanting to commence a vegan diet or anything else… we can assist you with this. Maybe you wish to change your eating habits, stop tracking or need help optimising the foods you eat and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
The Downside of Calorie Counting: Focusing on Long-Term Health and the Role of Anti-Inflammatory Foods
Calorie Counting – In my decades of experience as a dietitian, I’ve seen many diets come and go. A popular one that never seems to go out of favour is calorie counting. This is continueally promoted as the ultimate solution to weight loss and better health and I see it every day pushed by companies, PTs etc wanting to sell you a plan. For some this is right up their street, others maybe a useful starting point and for the rest a numerical nightmare leading them into a bad relationship with food. I have observed time and time again that focusing on counting calories can be detrimental to our well-being and you can see more about this in my YouTube video or click on the image below. As this is typically the time of year when panic sets in advance of the summer holidays and crash diets are underway I thought I would return to this topic. In this blog, we will explore why calorie counting is not always recommended and how focusing on anti-inflammatory foods and the correct ratios can promote long-term health and longevity. Conclusion While calorie counting may offer short-term benefits in weight management, it often neglects the importance of nutritional quantity and quality, individual variation, and psychological well-being for the long-term. A good example is to take a low kcal cake bar, it may be 100 calories, but it fails to offer any nutritional value instead likely highly processed with a long list of ingredients and inflammatory. A bowl of berries with natural dairy topping – yoghurt/cream however may have more calories but also provides essential nutrients like calcium, vitamin C, polyphenols and fiber making this a better choice for a dessert for your body. Enjoying good quality choices ensures you are physcially and mentally optimised. As an expert dietitian, I am passionate about getting this right for you for life and I teach that long-term health and longevity are best achieved by focusing on anti-inflammatory foods and adopting a holistic approach to nutrition. By emphasizing whole, nutrient-dense foods, flexibility, kindness to ourselves and considering the broader aspects of well-being, we can relax around foods and enjoy a healthier and more fulfilling life. So, what to do next or for anything else.. If you are needing help with your diet and health, activity, sports performance we can assist you with this. Maybe you wish to change your eating habits, stop tracking or need help optimising the foods you eat and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
