‘Diet soda intake and risk of incident metabolic syndrome and type 2 diabetes in the multi-ethnic study of atherosclerosis’

A recent study has found that diet soft drink intake is associated with an increased risk of developing type 2 diabetes. Over 6,500 people aged 45 to 84 years took part in the study, which was conducted over several years.

Diet soft drink consumption was associated with a 36% greater risk of developing metabolic syndrome and a 67% greater risk in developing type 2 diabetes. High fasting glucose (blood sugar levels) were also found to be increased by the diet soft drink consumption.

Artificially sweetened beverages such as diet soft drink have often wrongly been considered benign due to contributing no energy or nutrients to the diet. Little is known about the long term effects of artificial sweetener intake, although studies have shown sweeteners such as aspartame to have cancer causing properties in animal studies.

Diabetics and those trying to make “the healthier choice” are often drawn to diet soft drinks for their lack of sugar. This study proves that this is not a safer option, and that soft drink should be avoided to reduce the risk of diabetes and the metabolic syndrome developing.

Nettleton et al 2009, Cardiovascular and Metabolic Risk, vol. 32, no. 4, pp. 688-694.

This meal is very high in protein so is beneficial for weight loss. Adding some other steamed vegetables such as broccoli, Brussels sprouts and beans can help to make this a complete meal.

Ingredients:

  • 250g lean lamb mince (preferably organic)
  • I onion, finely chopped
  • I tbsp chopped fresh coriander
  • 1 tbsp chopped fresh parsley
  • ½ tsp ground coriander seeds
  • ¼ tsp chilli powder
  • Sea salt and pepper to taste

Chickpea mash

  • 1tbsp extra virgin olive oil
  • 2 garlic cloves, chopped
  • 1 can chickpeas, drained and rinsed well
  • 50ml rice, oat or Bonsoy milk
  • Pepper
  • 2tbsp chopped coriander

Directions:

  1. Put the lamb, onions, herbs, spices, salt and pepper in a food processor. Process until thoroughly combined. If you do not have a food processor, chop ingredients as finely as you can and mix thoroughly.
  2. Divide the mixture into 8 portions, and using wet hands shape each portion into a sausage shape around a wooden skewer (you must soak wooden skewers in water for at least 2 hours prior to use to prevent burning). Cover and chill in the refrigerator for 30 minutes.
  3. Preheat a griddling pan or barbecue (or heavy based saucepan) and brush with a little oil. Cook the skewers, turning occasionally, for 10 minutes or until browned on all sides and cooked through.
  4. For the chickpea mash, heat the oil in saucepan and gently fry garlic for 2 minutes. Add the chickpeas and milk and heat through for a few minutes. Transfer into a food processor or blender and process until smooth. Season to taste with sea salt and pepper and stir through fresh coriander.
  5. Serve the koftas with mash and steamed green veggies on the side.

A recent study has found that drinking water is independently associated with weight loss. In the study, dieting overweight women were studied for 12 months to determine their water, food and other beverage intake and compare to their weight loss.

The average amount of water required is 1.5L a day, which can be increased to 2L when exercising. As well as assisting with weight loss water is needed for every cell in your body to function effectively as well as removal of toxins from the body, so increase your water intake today!

Source: Obesity 2008

Ingredients:

  • Spice mix, combined in small bowl:
  • 1 tsp cayenne pepper
  • 2 tsp ground black pepper
  • 1½ tbsp paprika
  • 1½ tbsp ground ginger
  • 1 tbsp turmeric
  • 2 tbsp ground cinnamon
  • 1kg of lamb, trimmed and cut into chunks
  • 2 large onions, grated (or chopped fine)
  • I large yellow sweet potato, cut into chunks
  • 2 tbsp extra virgin olive oil
  • 2 tbsp coconut oil or ghee
  • 3 cloves garlic, crushed
  • 3 large cans chopped tomatoes
  • 100g organic dried apricots, cut in half
  • 50g organic raisins
  • 100g sliced almonds
  • 1 tsp saffron threads, soaked in cold water
  • 500ml lamb stock (or vegetable stock)
  • 1 tsp honey
  • 2 tbsp celery leaves, roughly chopped
  • 2 tbsp flat leaf parsley, roughly chopped

Directions:

  1. Place the lamb in a large bowl and toss together with half of the spice mix. Cover and leave overnight in the fridge.
  2. Preheat oven to 150 degrees celcius
    Heat 1 tbsp olive oil and 1 tbsp of other oil in a large tagine or other casserole dish.
  3. Add the grated or chopped onion and the remaining spice mix and cook over a gentle heat for 10 minutes so that the onions are soft but not colored. Add the crushed garlic for the final 3 minutes.
  4. In a separate frying pan, heat the remaining oil and brown the cubes of lamb on all sides ,then add the browned meat to the casserole dish.
    De-glaze the frying pan with ½ cup of water and add these juices to the casserole dish.
  5. Add the remaining tomato juice, chopped tomatoes, sweet potato, apricots, raisins, almonds, saffron, lamb stock, celery leaves and honey to the casserole dish.
    Bring to the boil, cover with a fitted lid, place in the oven and cook for 2-2½ hours or until the meat is meltingly tender.
  6. Sprinkle the chopped parsley on top and serve with brown rice or quinoa.

Chocolate is good for you! In a recent review, it was discovered that cocoa (or cacao in the raw form) was protective against cardiovascular disease.

Cacao is very high in polyphenyls, especially catechins. Green tea also contains this phytonutrient, which has reputed antioxidant activity. Unlike the catechins in green tea, those in cocoa are much more bio-available, which means that they are more easily used by the body.

Raw cacao is much higher in antioxidants, as opposed to cocoa, the roasted version you find in regular chocolate and drinking chocolate, which has lost some of it’s antioxidant effect.

Raw cacao powder and raw chocolate is available at organic markets or health food shops. Don’t despair if you can’t get a hold of any, regular chocolate still contains some of these antioxidants, but go for the dark chocolate with a high percentage of cocoa. Yum!

Inflammopharmacology, 2010.

High prevalence of vitamin D deficiency in young children in a highly sunny humid country: a global health problem

A recent study has found that young children who live in a sunny climate are still at risk of vitamin D deficiency. In the study, 650 children under the age of 16 were evaluated fro vitamin D levels, sun exposure and dietary intake. Vitamin D deficiency was resent inn over 65% of children, mainly due to inadequate sun exposure and poor dietary intake. Vitamin D is essential for calcium absorption, immune system function, thyroid health and it modulates insulin secretion. A vitamin D deficiency is associated with poor bone growth and structure, increased fracture risk, muscle wasting, autoimmune disease and hypothyroidism.

This study highlights the importance of sunlight to our health, as the main source of vitamin D production in the body is from the UV rays of the sun. The increasing use of UV sunscreens and the discouragement of sun exposure may therefore be as beneficial as once thought, as without sunlight we cannot achieve a balanced state of health.

Moderation is the key to sun exposure. You should aim to get at least 10 minutes of unprotected sunlight a day, in the middle of the day according to studies.

Other sources of vitamin D are cod liver oil, deep sea fish, egg yolk and seaweeds.

Bener et al, Minerva Pediatrica, vol. 61, no.1, pp. 15-22

Lycopene, an antioxidant found in high amounts in cooked tomato and tomato products such as tomato paste and canned tomatoes has been found have a protective role in cardiovascular disease. A review of both animal and human trials has found evidence that lycopene helps prevent cardiovascular disease, probably due to its ability to reduce oxidative damage.

Lycopene is more well known for its role in the prevention of an enlarged protate (benign prostatic hyperplasia), but it is now clear that it has other protective roles in the body also.

NOTE: Lycopene is the most bioavailable when consumed cooked in oil.

Riccioni et al 2008, Eur Rev Med Pharmacol Sci, vol. 12(3), pp183-90.

Why not add a slice of lemon to your green tea? A recent study has found that certain substances can dramatically alter the absorption of catechins from green tea. Catechins are the phytochemicals responsible for the beneficial effects of green tea, including antioxidant, antiageing, cardiovascular protection and blood sugar regulation.

The regular absorption rate for catechins in just 20%, however when vitamin C or lemon juice was added to the green tea before consuption it increased absorption of catechins by up tp 90%. For best results, try for 3 cups of green tea with at least the juice of half a lemon a day.

NOTE: green tea should not be consumed at the same time as meals containing iron as tannins inhibit the absorption of iron.

Green et al 2007; Mol Nutr Food Res, 51(9), pp1152-62.

A recent study has found an association between trans-fat intake, waist circumference and glycosylated haemoglobin. Waist circumference is a measure of obesity and glycosylated heamoglobin is a diabetes marker.

This study shows that even a small amount of trans fat intake can increase the risk of obesity and diabetes. Trans fats are found in margarine, vegetable shortening, processed cakes, biscuits and deep fried food.

Yamada et al 2009 ‘Association of trans fatty acid intake with metabolic risk factors among free-living young Japanese women’, Asia Pacific Journal of Clinical Nutrition, vol. 18, no. 3, pp. 359-

A recent study has found the enzyme bromelain to have potent anticancer properties, proving to be highly antiinflammatory, antithrombotic and antineoplastic.

Bromelain is found in pineapple, in especially high concentrations in the stem.

Bromelain has potent immune stimulating function and may help to reduce the growth of cancers.

Pineapple is also high in the antioxidant vitamin C, but don’t forget to eat the stem!

Chobotova et al 2009, Cancer Letters.

Katherine
Download our cycle tracking guide!
This field is for validation purposes and should be left unchanged.
Mind Shift Img2.png

Share This

Select your desired option below to share a direct link to this page.
Your friends or family will thank you later.

Share Bg@2x