The British research conducted at Oxford University studied more than 800,000 men and women who suffered heart attacks between 2002 and 2010. They found that fewer heart attacks occurred in older individuals and, of those that did occur, fewer were fatal than in previous years. This is fantastic news considering that heart disease is currently the number one killer in the Western world.

Researchers believe that improvements in NHS care and better prevention measures have contributed to the decline. However concurrent research from the US suggests that diet may play a part in these impressive results – and if that is not currently the case in the UK then encouraging dietary change could reduce death rates from heart disease even further.

The large scale American study published in the American Journal of Clinical Nutrition demonstrated that older adults who consume just a moderate amount of a the plant chemical family known as flavonoids are less likely to die of heart disease or stroke. The study, conducted on 98,000 U.S. adults with an average age of 70 years, also found that those getting the most flavonoids in their diets were even less likely to die of heart disease or stroke over the next seven years than those who ate the least flavonoids. Over seven years, 2,771 people died of heart disease or stroke. That included 615 deaths in the fifth with the lowest flavonoid intake at the outset, and 515 deaths in the fifth with the highest intake. The research team accounted for other factors such as smoking, exercise habits and weight and concluded that people getting the most flavonoids had an 18 percent lower risk of dying from cardiovascular trouble than those consuming the least flavonoids. Not a massive difference – but certainly clinically significant.

Researchers have focused on flavonoids in this study but it is actually not clear exactly what lowered people’s cardiovascular risks – as flavonoid rich foods also contain many other plant chemicals and nutrients. For example, another recent study linked magnesium-rich foods, which include nuts and dark leafy greens that are also high in flavonoids, to lowered stroke risk. Also – the difference may not be earth shattering but consider it in broader terms if just one compound can reduce risk by 18% then what could ensuring regular consumption of a number of different compounds do for your health?

So how much is enough? In this study, the people with the highest flavonoid intake averaged just over 6 portions of fruits and vegetables per day. The lowest-intake group consumed about 4 per day. Flavonoids are found in a range of plant foods, including many fruits (like berries, citrus and apples) and vegetables (like kale, spinach and broccoli), nuts, soy, dark chocolate, tea and red wine. A half-cup of cooked vegetables or a medium-sized piece of fresh fruit would be examples of 1 serving. Many individuals claim to not be fans of fruit and vegetables, but come on, we can all find something we like and lets face it if it comes to a choice between a daily portion of berries or an early heart attack then is there really a choice to make. Take it step by step and focus on what you do like e.g. are smoothies a way to get in a couple of portions or could you easily add salad to sandwiches or an extra portion of vegetables with dinner? Gradually increase intake and experiment with fruits and vegetables you have never consumed before – there is bound to be something you enjoy. The bottom line is that getting more plant foods in your diet may make a difference in your health and longevity and these findings suggest it may not take a huge diet change – although the more you do the bigger the benefit.

The study published in the British Journal of Cancer found that eating just 50g of processed meat every day increases the risk of pancreatic cancer in men by 19% compared to men who do not eat processed meat at all, but, perhaps more worryingly for men, consuming double this amount risk jumps to 38%, and is a staggering 57% for those eating 150g a day. To put that into perspective, consuming a sausage bap for breakfast (with the usual 2-3 sausages they contain), and a large ham sandwich for lunch could be the fast track to this deadly disease – and who doesn’t know at least one man who enjoys this type of daily diet!

Interestingly – the same study found that red meat consumption does not appear to hold the same risks of pancreatic cancer in women. This could be due to a number of factors including genetics, lifestyle and other dietary factors and more research needs to be done. However, perhaps one key reason is that women would generally tend to consume smaller portions of red meat but are also more likely to tuck into vegetable side dishes. These vegetables contain antioxidant phytonutrients, which may help protect against the adverse effects of the meat. Ketchup does not count boys!

This new research comes on the back of previous studies that have already established a strong link between eating processed meat and increased risk of bowel cancer. Therefore major agencies already recommend limiting overall red meat intake, and more particularly processed meat intake. However, as ever it is important to look at the bigger picture and often it is not necessary to condemn yourself to a life without bacon. Have a little bit of what you fancy but have it with the veggie accompaniments you always try to avoid. A bit of lettuce, tomato and cucumber in your sandwich won’t kill you….but not having it might!

In fact, one of the largest scale studies of its kind conducted by the University of California has found that eating lots of fruits and vegetables (particularly vegetables) is associated with an approximate 50% reduction in the risk of developing pancreatic cancer. The vegetables most strongly associated with increased protection were onions, garlic, beans, yellow vegetables (such as carrots, yams, sweet potatoes, corn and yellow squash), dark leafy vegetables and cruciferous vegetables. Light-green vegetables, tomatoes and tomato products showed weaker protective benefits. Fruits were found to be protective but significantly less so than vegetables, with citrus fruits and citrus juices most protective.

So why should this news convince you or the men in your life to ditch the breakfast bap? The pancreas is an organ in the abdomen that performs two main functions: it makes insulin, a hormone that regulates blood sugar levels, and it makes enzymes, which help break down proteins. Pancreatic cancer affects one in 77 men and one in 79 women. It is not the most common cancer, but it is deadly and frequently only diagnosed at an advanced stage. To help kick that bacon sandwich obsession, just consider that this disease has very poor survival rates killing 80% of sufferers in under a year, and only 5% of patients are still alive five years after diagnosis.

Detecting Pancreatic Cancer
Pancreatic cancer is often very difficult to detect in in its early stages (a key reason for its low survival rates). However as it spreads to other essential organs inside the abdomen, signs and symptoms may include:

• Abdominal pain
• Excessive fat in the faeces (steatorrhea)
• Pale faeces
• Bloating
• Nausea
• Diarrhoea

As ever, this just demonstrates how key it is to get a regular health MOT to help detect such diseases where symptoms may not be present. Early detection in this case really can be a lifesaver, so don’t wait for symptoms to develop before checking your health with a GP and certainly do not wait to have symptoms investigated if they are already present.

Unfortunately, the study discussed above required individuals to adhere to a strict 600 calorie diet made up solely of low starch vegetables and specially formulated drinks, but does it demonstrate what natural healthcare professionals have believed for years – in most individuals, diabetes is not only preventable but completely curable?

A small but growing group of US physicians, including Dr Cass Ingram and Dr Gabriel Cousens, believe wholeheartedly that, like so many other chronic diseases, diabetes (even type 1 diabetes), you simply need to switch on the body’s natural self healing mechanisms and give them a hefty kick start using plenty of nutrients, removing the junk and addressing questionable lifestyle habits. In fact, each of these doctors boldly state that many of their patients’ blood sugar levels improve dramatically on their protocols, not just in months….but in days (3 or 4 to be precise), and that the condition can be eradicated completely in as little as 3 weeks. That’s fighting talk but these practitioners are so confident of their results they are certainly not holding back (and all wrote the book telling you how it is done!).

Too good to be true? Well, as someone who loves to see healthcare boundaries pushed as far as possible and who is convinced of the profound healing powers of the body then no, anything is possible. However, as a realist dealing with individuals in their real lives, with real stresses, commitments, dietary addictions/attachments and psychological barriers to change then very probably. At present the reversal of diabetes involves juicing, detoxification, a plethora of raw food, a vast amount of fibre, a good supply of herbs and supplements and very little in the way of the food diabetics really want to eat (and which contributed to getting many sufferers to that point in the first place). But is that a good reason to dismiss this as just another unrealistic health food fad?

I think not. Approaches like this are not for everyone, but they do offer choices. Some will choose to ignore these findings as they do not suit their lifestyle but that doesn’t make them go away or the hope they represent to those willing to give juicing a go! Even if many individuals would not be prepared to go to the lengths required to reverse this condition, these findings demonstrate the vast, often untapped, capacity of the body to heal given the required resources. More importantly it also highlights that, if we all just took a bit more responsibility for our health and followed more of the guidelines given more of the time and if we didn’t constantly push our bodies to the brink with a desire to have our cake and eat it, chronic debilitating diseases such as diabetes could be a rarity rather than an epidemic.

In addition to their unique phytonutrient properties, lemons are an excellent source of vitamin C, one of the most important antioxidants in nature. Vitamin C is one of the main antioxidants found in food and the primary water-soluble antioxidant in the body. Vitamin C travels through the body neutralising any free radicals with which it comes into contact in the aqueous environments in the body both inside and outside cells. Free radicals can interact with the healthy cells of the body, damaging them and their membranes, and also cause a lot of inflammation, or painful swelling, in the body. This is one of the reasons that vitamin C has been shown to be helpful for reducing some of the symptoms of osteoarthritis and rheumatoid arthritis.

Since free radicals can damage blood vessels and can change cholesterol to make it more likely to build up in artery walls, vitamin C can be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease.

Vitamin C is also vital to the function of a strong immune system. The immune system’s main goal is to protect you from illness, so a little extra vitamin C may be useful in conditions like colds, flus, and recurrent ear infections.

Owing to the multitude of vitamin C’s health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.

Chicken Soup with Lemon & Mint

A bit like the chicken soup you may have eaten as a child when you had a cold. The freshness of the lemon juice really gives it a lovely flavour. The cabbage and peas are optional, and you can add whatever other vegetables you would like.

Serves 4

1 small jointed chicken

2 litres vegetable stock

2 onions, finely chopped

1 bay leaf

4 tbsp paella rice

2 tbsp lemon juice

8 tbsp finely chopped mint

½ cabbage, shredded

Handful of peas

Salt and pepper

Remove the skin and as much of the fat as possible from the chicken. Place in a large pot with the stock, onions and bay leaf. Bring to the boil, cover and cook over a very low heat for 45 minutes. Add the rice, re-cover and cook for another 15 minutes. Remove from the heat and allow to cool. Skim as much fat off the surface as possible. Remove the chicken and tear into bite size pieces, discarding the bones, and return to the pot. Stir in the lemon juice and reheat until hot, stirring in the peas and cabbage until cooked. Turn off the heat, stir through the mint, season to taste then serve immediately.

The findings come from a study published in the journal ‘Neurology’, which found that elderly individuals with high blood levels of vitamins and omega 3 fatty acids had less brain shrinkage and better mental performance than those with higher levels of ‘trans’ fats commonly found in fast food such as cakes, biscuits and fried foods.

Interestingly, researchers looked at the level of specific nutrients in the blood, rather than relying on questionnaires to assess a person’s diet. Blood samples were analysed from 104 healthy individuals with an average age of 87 who had few known risk factors for Alzheimer’s. They found those who had more vitamin B, C, D and E in their blood performed better in tests focused on memory and thinking skills. People with high levels of omega 3 fatty acids also had high scores. The poorest scores were found in people who had more trans fats in their blood.

The researchers also carried out brain scans on some of the participants. They found that individuals with high levels of vitamins and omega 3 in their blood were more likely to have a large brain volume, while those with high levels of trans fat had a smaller brain volume. This is only a very small-scale study and these findings need to be verified and hopefully replicated, as it was also carried out on healthy individuals so it is not clear whether some of these will go on to develop Alzheimer’s. However these findings also come on the back of research conducted last year at Oxford university that found that daily intake of a supplement containing vitamins B6, B12 and folic acid may help reduce memory decline associated with dementia by up to 70% in some individuals.

So what exactly should you be eating to reduce the risk of dementia?

• The Mediterranean diet, high in fruit, vegetables, fish, olive oil and wholegrains….oh yes – and a moderate amount of red wine, has been found to be protective against mental decline.
• Older individual’s who eat 3 portions of oily fish per week, such as sardines, mackerel, salmon, trout and herring appear to be much less likely to develop Alzheimer’s or similar conditions. This is believed to be due to the high content of the omega 3 fatty acids EPA and DHA found in oily fish.
• High antioxidant foods, such as fruits, vegetables and wholegrains help protect the brain from damage and are protective against inflammation, which is associated with dementia. Aim to consume as many different coloured fruits and vegetables per day including red, green, purple, orange, yellow and white.
• Lecithin. Lecithin granules can be purchased from both supermarkets and healthfood shops and contains 2 fatty substance vital for brain function called phosphatidylcholine and phosphatidylserine. It can be sprinkled on breakfast cereal, salads and soups etc. These nutrients are also found in soybeans and egg yolks but very few other food sources.
• Other important nutrients include:
  • Magnesium: whole grains, dried herbs, nuts and seeds, dark chocolate, molasses and whole fresh soy beans (frozen are fine and they taste a lot like peas).
  • Vitamin B6: whole grains, dried herbs and spices, pistachios, seeds, molasses, liver, fish, garlic and pork.
  • Vitamin B12: shellfish, fish, liver, red meat, cheese and eggs.
  • Zinc: Oysters, liver, wheat germ, lean beef, lamb, seeds, peanuts and dark chocolate.

What to avoid:

There are many food favourites we could focus on here but the most conclusive evidence is against the following big offenders. Fill up on the foods above and you may not need to worry about the rest!

• Sugar. A diet low in sugar and refined carbohydrate has been shown to be protective against the development of dementia.
• Trans fats. Found at highest levels in any foods containing ‘hydrogenated’ or ‘partially hydrogenated’ fats. Check your labels!
• Aluminium. There is increasing evidence that aluminium toxicity may be linked to decreasing mental capacity. Those concerned may wish to avoid the use of aluminium cookware and cooking foil

By Suzanne Laurie, Academic Director, Institute of Health Sciences, Nutrition Courses

One area of work for the World Health Organisation is to promote the sensible use of medicines worldwide, as they have long considered the inappropriate use of pharmaceuticals to be a major global problem. Common issues include:

• The use of too many medicines per patient (poly-pharmacy)
• Overuse of antibiotics and injections
• Failure to prescribe in accordance with clinical guidelines
• Inappropriate self-medication

According to WHO, in the developing countries less than 40% of patients are treated according to clinical guidelines. Moreover, less than 60% of children with acute diarrhoea received the oral rehydration therapy most appropriate to treating their condition yet more than 40% receive unnecessary antibiotics. Even more alarming is that only 50-70% of people with pneumonia are treated with appropriate antibiotics, however almost 60% of those with upper respiratory tract infections receive antibiotics inappropriately.

And this is not a problem isolated to developing nations as WHO found that more than 50% of all countries do not implement basic policies to promote rational use of medicines. Of particular concern is the misuse of antibiotics that occurs in all regions with some countries in Europe using 3 times more antibiotics per head of population then other countries with similar disease profiles!

So what are the consequences of incorrect use of medications? Firstly adverse reactions to medication can lead to increased illness and death, with adverse drug reactions ranking among the top ten causes of death in the US. Secondly they are wasteful and use up a significant proportion of healthcare resources – £466 million annually in the UK! Thirdly it is well known that over-use of antibiotics has lead to the dramatic increase of antimicrobial resistance worldwide. Incidents of infection due to the highly resistant bacteria MRSA is becoming increasingly common and costs Europe €900 million annually. Worryingly, while resistance continues to develop to older antibiotics, the development of new antibiotics is stalling. Hence appropriate use of antibiotics is needed now to provide long- term effective treatment for bacterial infections.

Whilst it is important not to place the blame squarely with the medical profession (as a staggering 50% of patients fail to take their medication correctly and many self medicate), WHO has stated that “the use of both diagnostic and treatment guidelines is sub-optimal and could be greatly improved.” Also under fire is the inappropriate and unethical promotion of medicines by pharmaceutical companies. Frighteningly it is becoming increasingly common for healthcare professionals and trainees to get medicine information directly from pharmaceutical companies rather than from accepted and independent clinical guidelines. This can lead to overuse. However direct-to-consumer advertising of prescription medication may also lead to patients pressurising doctors for unnecessary medicines.

Clearly this work from the World Health Organisation highlights faults within the medical profession particularly regarding the prescription of pharmaceutical drugs. NO profession is infallible but this does emphasise the need for us all to take more responsibility for our own health and to do our own research regarding our health and medications – have any of you ever looked at the leaflet inside your pill box and studied the associated side effects? There are still many individuals under the illusion that their GP has an infinite capacity for information on all drugs and all conditions so will know instantly exactly how to ‘cure’ them. However that is simply not possible as shown by this WHO research, which clearly demonstrates that in some circumstances treatment with medication may actually lead to adverse effects. I truly believe that if we stopped asking the impossible from GPs then they would feel less pressure to provide it and would be able to hold their hands up more when they felt drugs were not necessary or when they really do not have the answer. So make 2012 the year you take charge of your health rather than leaving it in the hands of someone else.

by Moira Browne, Academic Manager, Institute of Health Sciences, Nutrition Courses Ireland

If you would like to read more, please see the following websites:

http://www.who.int/mediacentre/factsheets/fs338/en/index.html

http://www.who.int/medicines/areas/rational_use/en/

http://www.who.int/medicines/areas/policy/world_medicines_situation/WMS_ch14_wRational.pdf

OK – attention grabbing headlines aside, I kid you not and actually this idea is not as crazy as it sounds. It also validates what many alternative healthcare professionals have been saying for years – our bowel flora really do keep us alive. The theory here is simple – this procedure, pioneered by Dr Alisdair MacConnachie from Gartnavel General Hospital in Glasgow, can be used to repopulate the gut with healthy bacteria, which has become unbalanced in some diseases, such as a bacterial infection such as c.difficile. C. difficile infection is often caused by antibiotics wiping out swathes of beneficial bacteria in the gut, giving the surviving C. difficile bacteria room to quickly multiply and produce masses of toxins which lead to diarrhoea. This can be fatal.

It is not difficult to see why the first-choice solution in most hospitals, more antibiotics, does not always work and can lead some patients to developing recurrent infections, not to mention chronic health issues, caused by the devastation the antiobiotics unleash on a large part of their immune system (65% of which is housed in the gut, of which our natural bacteria are perhaps the most important component). Therefore the theory behind faecal transplant is a good one – by quickly adding more bacteria to the bowels, they will compete with C. difficile bacteria and control the infection whilst minimizing damage from inappropriate use of more antibiotics. This is assuming your stool donor houses bacteria you would want to share that is!

Dr MacConnachie has performed just over 20 of the operations since he started in 2003, although the same treatment is also being tested in the US. “Ultimately all the patients I’ve treated, bar one, has got rid of their C. difficile,” he said. Patients are given antibiotics up to the night before the operation, when their medication is swapped for those to control stomach acid. On the morning of the procedure, the donor comes into hospital and produce a sample. A relative is generally used, preferably one who lives with the patient, because living in the same environment and eating the same food means they are more likely to have similar bowel bacteria. About 30g is taken and blitzed in a household blender with some salt water. This is poured through a coffee filter to leave a watery liquid. A tube is inserted up the patient’s nose and down to the stomach and about 30ml of liquid is poured down the tube. Smoothie anyone?!

Dr MacConnachie is keen to point out that this treatment is a last resort (and clearly not for those with a weak stomach) but the results are impressive – there is a reported 90% success rate and many individuals feel better after only a matter of hours – even those with long term debilitating infections. This is great news but lets take a step back. This is definitely an interesting approach and potentially a life changer/saver for some individuals with acute/chronic infections but surely there are a few less icky alternatives that don’t involve ingesting someone else’s digestive waste through your nose? The good news is yes there are and any well trained nutritional therapist or medical herbalist would be able to discuss a number of these with you. However if this new procedure is a first step towards orthodox healthcare professionals moving away from the aggressive use of antiobiotics and looking at using our own bowel flora to fight infection then I for one welcome it with open arms and blender at the ready! Like Dr MacConnachie I can see it may help individuals with many conditions including severe irritable bowel syndrome, diarrhoea and constipation if patients really have exhausted other natural solutions, their condition has become seriously debilitating or an infection is potentially life threatening. For now though I’ll be sticking to the good old probiotic supplements!

By Suzanne Laurie, Academic Director of The Institue of Health Sciences, Nutrition Courses Dublin

Sesame seeds are one of the best sources of calcium available (just ¼ teaspoon of dark tahini paste provides over 30% of your daily calcium needs), whilst also being high in magnesium, copper, zinc, vitamin E and the B vitamins. Tahini also contains a veritable treasure trove of amino acids (the building blocks of protein), dietary fibre and essential fats (omega 3 and 6). As if this is not reason enough to tuck in they also contain a group of phytonutrients (nutrients found only in plants) called phytosterols which are renowned for their cholesterol lowering effects. Sesame seeds contain the highest levels of all other commonly eaten nuts or seeds.

Tahini is often blended with other ingredients to make humous, sauces, dressings, dips and spreads as well as in sweet dishes. It can be purchased from good health food shops. Try these recipes below.

Tahini Sauce

This versatile sauce is great served over fish or vegetables (gently warm it first) or even as a marinade for chicken wings. Super easy to prepare, you can make it thicker to use as a dip or follow the recipe below to use as a sauce. Can be kept in the fridge for 3 days but bring to room temperature to serve.

For 4 portions

1 – 2 garlic cloves

3 tablespoons tahini paste

Juice of 1 lemon

Water

Salt (or alternative) and pepper to taste

Crush the garlic cloves with a pinch of salt and put in a small mixing bowl. Whisk in the tahini followed by the lemon juice. Slowly add water whilst whisking until you have the consistency similar to double cream and then season to taste.

This recipe makes a great light lunch or healthy vegetarian tapas. Teaming chickpeas with tahini is a classic Arabian combination and has become very popular in the form of humous – think of this as a bit like humous but deconstructed! Will keep in the fridge for 3 days.

For 4-6

10 Romaine lettuce leaves

200g dried chickpeas, soaked overnight (or 1 large jar of chickpeas drained)

A good handful of fresh flat leaf parsley, finely chopped

2 tbsp tahini (dark or light)

2 cloves garlic, finely chopped

Juice of ½ lemon

Salt & pepper, to taste

If using dried chickpeas, put the soaked chickpeas into a saucepan with plenty of water (do not add salt as this causes the chickpeas to go hard) & boil until soft (if you need to add more water, make sure you add boiling water – chickpeas should never come off the boil) – this may take 45 minutes to a couple of hours – then drain.

Wash the lettuce leaves (keep them whole), pat dry and put in the fridge wrapped in a tea towel for an hour.

Mix the rest of the ingredients together (bring to room temperature if you will be putting in the fridge for later), put into the lettuce leaves, wrap up & enjoy!

The Insitute of Health Sciences offer a range of Nutrition courses in Ireland

It may sound like something straight out of a bad science fiction movie but I kid you not, scientists have indeed discovered a second ‘brain’ in the human body. Where?… right there in your digestive system! We have known for a while now that the gut houses certain elements of the nervous system, such as brain chemicals known to influence mood, but this exciting new research has established that the gut actually has a completely separate and independent nervous system that exists without control by the human brain. So what does all this mean?

Consider for a moment what happens to your gut when you are rushed or stressed. Many of us experience butterflies, but others will suffer badly with diarrhoea or nausea. These symptoms are your gut ‘brain’ sending messages to your brain which can directly affect your behaviour. In other words it would seem that the gut can influence how you feel and think. This knowledge has positive implications on improving our understanding and treatment of a range of neurological conditions such as Parkinson’s, depression and autism, all of which can manifest in associated digestive symptoms. In fact some researchers have suggested for a long time that one of the main causative factors in the development of autism is a poorly functioning gut.

We have a tendancy in the West to want to compartmentalise our body and consider every organ and system as a separate entity, however research like this demonstrates just how interlinked our organs all are. And considering the gut as a second brain is not such a big leap of faith when you consider what we have known for a long time now – that nearly 95% of the bodies ‘happy’ neurotransmitter serotonin is produced in the gut. Therefore problems in the gut that reduce serotonin production, may lead to depression and other similar disorders. Now we know that there is a whole other brain lurking somewhere in the intestines it is not too hard to see how a disorder of the digestive track such as IBS, which is commonly diagnosed if no named disease is found to account for digestive symptoms, can lead to neurological disorders. IBS affects nearly 20% of British people but because no cause can be found, many individuals suffer in silence with little or no help as they are led to believe it is all in their mind. This new found gut –brain connection proves it actually is….but not in the way we previously thought!

This  information has already lead to some interesting new treatments being trialled such as implanting a pacemaker in the vagus nerve (the main nerve supplying the digestive track) to reduce symptoms of migraine, Alzheimer’s and tinnitus. It will be interesting to follow the results in the coming years.

As most people now know, the gut houses a significant amount of friendly bacteria (more bacteria in fact than cells in our body) and these also appear to be part of the gut brain, as research is now indicating that they may have a significant influence on our emotional wellbeing. Just how influential they are in the manifestation of disease is still to be determined however we do know that these friendly bacteria are constantly in communication with the brain. So how do we keep this communication line working effectively and keep our second brain sharp? Here are a few tips:

• Decrease stress levels
• Meditate: research shows that meditation can help relax the gut
• Reduce alcohol consumption
• Increase fruit and vegetables
• Remember one man’s meat is another man’s poison so listen to your gut and eat foods that you feel nourish you
• Reduce processed foods and sugars which can create a breeding ground for pathogenic bacteria and as a result reduce beneficial bacteria. In other words keep the good guys high and the not so good low through healthy eating.
• Eat fermented foods such as sauerkraut, fermented soya, miso and live yogurt
• Consider a daily probiotic supplement

Interesting links if you would like to read more

• www.scientificamerican.com
• Michael Gershon ‘The Second Brain’ research and book
• www.functionalmedicine.com spotlight on: Gut, Brain, Skin Theory

The Institute of Health Sciences, Ireland’s Top educational provider of Nutrition Courses in Ireland

We have a confusing relationship with the Brussels sprout. Most people I know claim not to like them, certainly don’t go out of their way to buy them but then once a year, simply because it is traditional, they insist on adding them to their favourite meal of the year because Christmas simply wouldn’t be Christmas without the lowly Brussels sprout. I think the major problem is that no-one really knows what to do with them. Now I love Brussels sprouts, but not when they emerge as soggy little spheres from a gruelling 30 minutes in boiling water. Not only does this render them tasteless but also removes much of the health benefits they once contained. And these are not just generic ‘they contain a few vitamins and minerals’ health benefits. No – the Brussels sprout is a veritable powerhouse of nutrition that should be part of everyone’s diet. So if the recipes below don’t convince you (but I am sure they will!), then the following information should.

Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fibre, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E, copper and calcium. In addition to these nutrients, Brussels sprouts contain numerous disease-fighting phytochemicals.

It is this vast array of nutrients that give Brussels sprouts their specific diseases fighting abilities. Along with other cruciferous vegetables (cabbage, cauliflower, broccoli and greens), they offer substantial protection against cancer. This is largely related to a phytonutrient family called glucosinolates found in cruciferous vegetables. Glucosinolates are the chemical starting points for a variety of cancer-protective substances produced in our bodies. Recent research demonstrates that Brussels sprouts contain more than any other vegetable.

Sprouts also have special cholesterol-lowering benefits, particularly if steamed. The fibre they contain binding together with cholesterol in your digestive tract making it easier for bile acids to be excreted. If this doesn’t convince you then perhaps the fact that they protect and stimulate the immune system and are great detoxifiers will convince you to pile them on your plate this Christmas!

Try this with your turkey on Christmas Day!!

Serves 6

500g Brussels sprouts

350g pumpkin, cut into 2cm dice

200g chestnuts

6 garlic cloves, unpeeled

¼ tsp cumin seeds

¼ tsp ground allspice

3 tbsp olive oil

Salt and pepper, to taste

Preheat oven to 180^¡C

Using a small sharp knife, score a cross in the base of each chestnut shell, drop in boiling water and boil for 6-8 minutes, remove pan from the heat. Using a slotted spoon, remove a few at a time and remove the outer shell with a knife and peel off the inner skin.

Trim the Brussels sprouts and half them. Combine in a bowl with the olive oil, pumpkin, cumin seeds, allspice, salt and pepper. Spread the mixture out in a shallow layer on a baking tray and bake for ½ hour. Add the garlic and chestnuts and carefully stir to combine, place back in the oven for about 30 minutes more and serve.