Bad Genetics or Not Bad Genetics: Fruit and Vegetables will always be the Answer

High Fruit & Vegetable Intake fights Against Genetic Risk

It was with great heart (pardon the pun) that researchers recently highlighted the need for continued promotion of the benefits of good daily intake of fruits and vegetables to improve health and counteract the potential risk of illness and disease such as heart disease, especially for those that are more genetically susceptible to such health problems.

For myself whose own family has a genetic risk of heart disease, like many in Europe and around the world, the evidence from Canadian researchers centres on the high risk Gene, chromosome 9p21, and that regular daily consumption of 5 or more portions of Fruit and Raw Vegetable could potentially be enough to counteract this very destructive and most common of genetic faults.

Eating more Raw fruit & Vegetables could counteract Genetic faults

The evidence from a study of more than 27,000 people world wide showed that a diet packed with plentiful amounts of fruits and vegetables modified the genes influence and  lowered the risk of potentially fatal heart disease to same levels as those with Low risk genetic variants.

Dr. Sonia Anand, a lead author and professor of medicine and epidemiology at the Michael G. DeGroote School of Medicine at McMaster University emphasised the importance of a good regular intake as part of a healthy diet and lifestyle:

"We found that in people with this high-risk gene who consumed a diet rich in vegetables and fruits, their risk came down to that of people who don't have that gene," 

Going on to highlight the importance of the research and it's significance:

"Despite having a high genetic risk for heart disease, a healthy lifestyle can actually turn off the gene,"

Highlighting of the amount of fruits and vegetables that should be consumed daily as part of a balanced diet and lifestyle to influence health Dr Anand points out:

"We know that despite public health recommendations to eat five or more servings of fruits and vegetables a day, only a minority of people take the advice seriously. Genetic information may be a motivation to help people take the public health recommendation seriously."

Within public health in the UK, it has been drummed into society for some time of the benefits of 'getting your 5-a-day', it's part of official Government Health Recommendations to the British public following evidence and recommendations from the World Health Organization (WHO) to consume 'a minimum' of 400g of Fruit and Vegetables daily to lower the risk of serious health problems such as heart disease, stroke, type 2 diabetes and obesity.

Variety, colour and a minimum 5 portions is all important

The UK Government through the NHS highlights the benefits of there programme as:

• Fruit and vegetables taste delicious and there's so much variety to choose from.
• They're a good source of vitamins and minerals, including Folate, Vitamin C and Potassium.
• They're an excellent source of dietary fibre, which helps maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.
• They can help reduce the risk of Heart Disease, stroke and some cancers.
• Fruit and vegetables contribute to a healthy and balanced diet.

The positive effect and influence of 5 or more portions of Fruits and vegetables on a daily basis was also previously reported from researchers at Oxford University and reported towards the end of 2010, with emphasis on an estimated 33,000 lives being saved each year in the UK alone if everyone followed the dietary Guidelines, such as those discussed above and trumpeted by WHO.

As much as l emphasize the benefits of such an approach and a regular basis to my patients, especially if they are coming from a diet with hardly any Fruits and Vegetables in it, the 5-a-day approach is a sensible start for everyone to help reduce mortality from Heart Disease, Stroke, Cancer and many other chornic illness and disease.

Japanese recommendations aim for 13 -17 portions of Fruit & Veg

But importantly, the approach in other countries around Europe and in other parts of the world are for recommendations for populations to exceed the 5 portions, for instance in Japan, with a low occurrence of heart disease and many cancers, Japanese aim for 13-17 portions of Fruit and Vegetables, and even though they do tend to eat smaller portions it's still a great advance of the 'minimum' requirement of 5 portions in many countries.

That bare minimum portion consumption and resulting health benefits are highlighted in much research and how aiming higher number of portions of Fruits and Vegetables each day is very important to health, lowering risks of heart disease, certain cancers, Diabetes,  high blood pressure and stroke, whilst being very important for our Immune Defences whilst being important for the health of the skin and also for our energy levels and the efficiency of our muscles.

Though some think a flawed approach, it's a good start for many

Getting Your Portions

Trying to get your minimum of between 5-10 portions of Fruits and Vegetables daily can hopefully be achieved in many different ways:

• Fresh Fruit and Vegetables: 1 Apple/Pear, handful of Green or Black Grapes, handful of Strawberries, Blackberries, Blueberries on breakfast or as part of home made smoothie, 2 medium sized Plums, 1 Orange or 2 Satsumas, mixed vegetable sticks used for lunch or as a snack with dips such as houmous or Guacamole, Raisins/Apricots/Cranberries/Dates/Figs/ and other dried fruit as snacks or for breakfast as part of Mueseli, hand fulls of Broccoli, Kale of Spinach for lunch or dinner (raw if possible), 3 heaped tablespoons of Green peas or Sweetcorn or cooked Carrots at lunch or dinner
• Cooked Vegetables for Lunch and Dinner: Vegetable curries, chilli, soups, stir-Fry's, Ratatouille, Stews made with as many vegetables as possible, fresh or frozen
• Smoothies: Fresh or frozen smoothies containing mixed berries such as Raspberries, Red currents, Black currents and Blackberries, Bananas, Apples, Grape and Beetroot juice.
• Juices: fresh fruit or vegetable juices, unsweetened and unsalted will always count as 1 Portion

• Beans & Pulses: Kidney beans, lentils, chickpeas and other pulses and legumes will only count as 1 Portion they contain high quality Fibre important for diet, but less of the Vitamins and Minerals you will find in Fruits and Vegetables 

Beneficial Freshly squeezed Juices are Only 1 Portion...no cheating!

As the research highlights, backed up by up to date advice from experts and nutritional advisors, the idea of 5-a-day should be used as the 'bare minimum' standard for our diet on a daily basis to benefit and with many of us, tackle dangerous genetic markers that can influence poor health.

Variety with Fruits and Vegetable intake is the key, not lots of the same kinds of portions all the time, lots of colour, hopefully Organic where we can get and afford it, emphasis on lot's of leafy green vegetables and colourful berries, a good amount of raw portions where we can over too much cooked fruits and vegetables will all in all help improve our diets on a daily basis, improving energy levels and helping to hopefully keep off unwanted weight gain where it is not needed and hopefully long term, especially to those genetically predisposed like myself and many others around the world, to help ward off the spectre of potentially fatal chronic illness and disease as described in the research above.

Nutrition Advice

For more benefits of a well balanced diet, healthier lifestyle and learning how to get more than 5-a-day and how you can incorporate them into your daily diet, come and visit me at the SoOrganic Greenwich Clinic.

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Broccoli. How do you Eat yours!

Now I see and also receive when eating, more than my far share of greyish looking Broccoli on more occasions than l can count sometimes, and as a man of Nutrition, way more than l should.

Recent studies have once again confirmed many of the previous research on Broccoli and it's benefits to health, especially in regards to possible Anti Cancer uses, but importantly, it's not how much we eat of it, when we eat it but more a case of how we cook and prepare Broccoli and what type we choose to eat.

Organic, great, fresh out of the Organic garden or allotment grown by your own fair hand.....even better, but if we cook it for 45 minutes frankly you would be better off going to McDonalds for half a dozen happy meals!

But cooking Broccoli, steaming being best for a very short time, eating some raw, and introducing sprouting broccoli into your diet according to research is the best way to gain all the beneficial nutrients this wonderful cruciferous vegetable of the Kale family.

Steamed, Raw, Spouted. Not overcooked grey mush!

Scientist's form the University of Illinois in the most recent study highlighted the benefit of Broccoli prepared to gain the most out of the vegetable and how the Broccoli is consumed.

Professor of Nutrition at the University, Dr. Elizabeth Jeffery, noted from the study results of the significance of preparation and consumption to Broccoli's anti-cancer benefits:

"Broccoli, prepared correctly, is an extremely potent cancer-fighting agent -- three to five servings a week are enough to have an effect. To get broccoli's benefits, though, the enzyme myrosinase has to be present; if it's not there, sulforaphane, broccoli's cancer-preventive and anti-inflammatory component, doesn't form"  

The findings of the study suggest quickly boiled/blanched Broccoli or steamed Broccoli, combined with sprouting Broccoli proves to be the best combination to provide possible anti cancer benefits....almost twice as powerful when teamed together than taken separately.

The enzyme Myrosinase is present in Broccoli, and excessive over cooking that is so common with Broccoli of all types, can destroy the this enzyme which helps to form the beneficial anti-inflammatory, possible anti-cancer component Sulforaphane.

Broccoli powder, used in supplement form and consumed by many health conscious individuals around the planet does not contain Myrosinase, so any possible health benefits might be misguided by those taking the supplement.

Sprouted Broccoli, quick, easy to grow and highly Nutritious

Broccoli sprouts, prepared like you would prepare mustard cress and other sprouting beans beneficial for health, does contain the beneficial enzyme Myrosinase, so when taken with lightly cooked or steamed Broccoli, or with the Broccoli powder in supplement form, the affect together would potentially produce those beneficial qualities that gives Broccoli it's important and very significant Anti-Cancer label.

The study at the University of Illinois produced a small pilot study that gave healthy men meals of broccoli spouts alone, broccoli powder alone, or a meal of a combination of the two. 

The levels of the important anti-cancer component, Sulforaphane metabolites were then measured in blood and urine from the study subjects to search for biomarkers of the component and see how the various combinations of meals equated to possible benefit.

Blood plasma and urine outputs after 3 hours from meal time producing interesting results for the team:

"There was almost a twofold increase in sulforaphane absorption when sprouts and powder were eaten together. It changed the way the subjects metabolized the powder. We saw plasma and urine metabolites much earlier and at much higher levels than when either was eaten alone," 

With the precursor Myrosinase present in the Broccoli sprouts able to produce the beneficial Sulforaphane, and from the precursor present in the Broccoli powder, they were able to highlight the benefits of not only a meal that contained fresh, organic broccoli, raw or steamed lightly, teamed with broccoli sprouts on top...... but also from the use in our diets of other sprouting seeds that produce a similar affect to the Broccoli as they to also contain Sulforaphane...seeds such as mustard, radishes, arugula, and wasabi, other wise known as japanese Horseradish. 

"Steaming broccoli for two to four minutes is the perfect way to protect both the enzyme and the vegetable's nutrients," 

Journal Reference:

1. Jenna Cramer, Elizabeth Jeffery. Sulforaphane Absorption and Excretion Following Ingestion of a Semi-Purified Broccoli Powder Rich in Glucoraphanin and Broccoli Sprouts in Healthy Men. Nutrition and Cancer, 2011; : 1 DOI: 10.1080/01635581.2011.523495

Sprouting Seeds: Get your own

As a child l vividly remember times at nursery and primary school producing plastic trays full of mustard seeds to be taken home, watered, left in the light and see what happens. Loan behold, 3-4 days later...there was some lovely mustard cress for my sandwiches to make with my mom!

Simple, but affective, these teachers of the late 70's and early 80's must have picked up some useful knowledge at University....the making of sprouted, organic, healthy, nutritious life being one!

And it can still be done today, and is done by many around world with some sprouting seeds of various varieties, light, water and a tray some system, tiered tray or simple jar to place these beneficial seeds in ready for growing.

For further information on seeds, beans, trays, growing and producing, try: 

www.ukjuicers.com/SproutingSeeds
www.avogel.co.uk/shop/products/biosnacky/largegerminator.php

Tiered Growing trays for spouted beans a useful addition to any kitchen

Nutrition Advice

For more benefits of a well balanced diet, healthier lifestyle and the potential of Broccoli and other vegetables, come and visit me at my clinic and see what positive changes maybe suitable for you.

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Local Business, Key workers & Students 35% off.

Full Consultations, Drop in sessions & Home Visits

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Royal Greenwich
London
SE10 9JB
020 8305 5357

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Diet of Choice: I shall Try the Blood Type Diet.....What about You!

If it’s Good Enough for Cliff Then Surely it’s Good enough for me?

A Young One with the right idea

For an alternative approach to the festive period and beyond, consider following in the footsteps of the former boy wonder of British pop music, Mr rainy Wimbledon sing-a-long himself, Sir Cliff Richard.

No, l don’t mean make a record aiming for yet another Christmas number 1, l was thinking more of the great man’s approach to his diet and fitness, who for a man pushing 70, seems to have taken on board the concept of the Blood Type dieting and food choices with the desired affect of making him look as well as a man half his age.

Created by naturopath Dr Peter D’Adamo, the Blood Type diet is designed for individual blood groups that highlight foods that may react badly with certain individuals more than others due to blood type, and for those foods to be eliminated leading to greater control of weight and a more healthier outlook, short term and long.

Be happy in food, be happy in body

It is also believed that levels of Stomach acidity and digestive enzymes needed to break food down for digestion and absorption are also linked with your blood type, as is the idea that blood types evolved at different stages throughout history, and that because of this, it’s the foods of our ancestors that should play a big part in our food choices of today.

The Living Doll himself, Cliff, along with many other celebrities is a convert to this nutritional way of thinking, him, like others highlighting the great energy levels and feeling of wellness.

Cliff is Blood type A, points to his adverse foods of red meat, wheat, dairy, potatoes tomatoes, mangoes and papaya, whilst being able to eat good sources of lean protein such as fish, chicken and that lovely Christmas Turkey, as well as some carbohydrates such as Organic brown/brown basmati rice.

Blood Type A: believed to have emerged from the age when Hunter-gatherer days were at an end from around 15,000 BC, and is the second most common Blood Type in the UK.

Foods to stick to for the Festive period and beyond if thinking of this approach include:

No dairy or red meat, but plenty of Yoga

• Chicken or Turkey, great at Christmas but all year round also
• Less red meat such as lamb, beef, duck, goose, pork, veal, game
• The quality lean meat of Turkey is perfect for Blood Type A
• Wild cold water fish such as Salmon, mackerel, sardines and trout are a great option, with lean protein and a good source of minerals as well as a abundance of beneficial Omega 3 fatty Acids
• Try and keep clear of too much smoked fish, as well as highly salted fish such as anchovy, and also fish such as plaice and haddock…..not so many visits to the fish and chip shop then!
• Avoid a majority of dairy products from cows milk, cheese and butter, but could include some amounts of feta, mozzarella, ricotta, goat’s cheese and goat’s milk in moderation
• Nuts such as Brazil nuts and cashews, seeds, cereals, wholemeal pasta, brown or wild rice are on the eat list
• Plenty of fruit and vegetables, during the Christmas period, cabbage, sweet potatoes
• Eggs, poached or boiled in moderation

• Calming exercises such as yoga and Tai chi maybe highly beneficial in reducing stress for Blood Type A

Vicky The Viking had a Varied diet too!

Blood Type B: A rare blood group, Type B has the least of all the dietary restrictions, with our well travelled ancestors from around 10,000 BC with Nordic routes being exposed to a variety of foods and diets as they moved around and that variety is reflected in the choices available:

• Variety and choice, but avoid processed foods and too much salt
• Variety of meat, beef, lamb and the Christmas Turkey
• Lots of choice with fish, but wild, cold water fish such as salmon, trout and mackerel are good options, again with good mineral source and Omega 3 fatty Acids
• Most dairy products are fine, but again, all in moderation as too much rich cheese and dairy products can produce increased acidity that plays a role in Gout formation in men
• Nuts, seeds, cereals such as oats, quinoa, spelt, wild and brown rice, along with wholemeal or Buckwheat flour and pasta are a good option
• Legumes such as lentils, chickpeas, black and kidney beans
• Wide variety and choice of Fruit and vegetables, Organic where possible, well washed on all occasions. Plenty of beneficial Pomegranate in stores this time of year so make full use of this fantastic fruit
• Mental exercises such as hiking and swimming like our active, well travelled ancestral thinkers maybe beneficial to Blood type B

Catch it if you can, keep fit at the same time!

Blood Type O: The most common blood group in the UK, the Hunter gatherers of 50,000BC, survived on high protein, meat based diets, low in carbs, high in fish, but low in dairy. The cave man diet to some, slow metabolism that breaks down food slowly, the catching of your food was of extreme importance to keep fit and active. Food choices include:

 

• Organic, free range red meat and poultry, though with less emphasis on pork, and pork based products such as overly processed and salted meats
• Regular consumption of wild, cold water fish such as salmon, trout, mackerel and herring
• Goat’s cheese and milk is ideal as it was with our ancestors, cows milk and cheese is not. Again, Everything in moderation.
• Almonds, hazelnuts, walnuts, pecans and macadamia in moderation but avoid Brazil nuts, cashews, chestnuts, sunflower and poppy seeds.
• Legumes and pulses occasionally for good protein source, but as a replacement to meat or fish
• Oats, quinoa, rye, buckwheat, spelt and brown and wild rice in moderation, but avoid wheat and wheat products
• A variety of certain fruits and vegetables in essential with a high protein, low carbohydrate diet. So while their will be plenty of Turkey, cut down on the potatoes, as well as cauliflower, cabbage, and the christmas Brussels sprouts, but increase Kale, spinach and broccoli, all are great steamed for Christmas dinner with a chilli and Turkey gravy broth
• 3 servings of fruit per day, such as plums, prunes and figs, great during the festive season, high in vitamins and fibre, with grapefruit and most berries in moderation to add variety and beneficial polyphenol antioxidants
• Exercise for Blood Type O should follow the role set by those hunter-gatherer ancestors, with more vigorous aerobic exercise such running in the parkland, hills, mountains or along the beach that help with such a slower metabolism.

 The Blood type diet: Theory or fact or just plain commonsense?

One size does not fit all, everyone is different

Finding the right foods for each individual is the most important aspect when thinking about diet and health, the concept of Functional medicine, that we all are individuals with different tastes and likes, as well as dislikes, and that is never more reflected in food choice and how foods affect us, and also how various health promoting diets will affect each individual differently.

The original Young one, the Bachelor Boy himself Cliff Richard, has found the food he likes and dislikes and a programme that suits his lifestyle. He is remember, a multi millionaire, does not work much, houses in the sun, personal trainers, home gyms, good food, good ideas, good medicine that all go in making him look as great as he does for his age.

This concept of almost endless wealth and time off in sunny climes is not one many of us can comprehend, so whether the Blood Type diet is solely the great indicator for his good health will be open to question, but what isn’t is the concept of being aware of foods that we like and don’t like, foods that we react to negatively with sluggishness, feeling bloated, tiredness, feeling anxious, stressed or hyperactive and how if we can see what foods we react badly too, we can eliminate them or control better how and when we have them.

As has been pointed out, keeping a diary of foods or taking a picture with a camera phone when out eating or at functions and seeing how you feel after eating such foods can quickly highlight if you do have issues with certain foods and provide you with the option of change should you feel this might be beneficial.

Keep it well balanced and Enjoy

Good balanced diet, leaving out foods that make you feel not how you want to feel, doing the right exercise and activity that suits you, not just because a friend or colleague may be doing it, getting the right amount of sleep within the family and working environment that is right and happy for you then maybe we all don’t have to sell millions of Christmas Number 1’s to look good at Sir Cliff’s age.

Merry Christmas and Good, Happy Health to all.