Is Alcohol Fattening?

Posted on March 10, 2023 by Robert Barrington

The ethanol in drinks comes from the fermentation of vegetable sugars and has been present in the human diet for as long as records go back. Consuming alcohol is therefore a natural part of the human diet and energy can be obtained from its consumption. Each gram of ethanol provides 7 kcals and if alcohol is regularly consumed these can contribute significantly to total energy intake. There is a general opinion that alcohol consumption causes weight gain, and there may be some element to truth in this. In particular, food habits associated with alcohol consumption are evidenced to lead to weight gain, particularly carbohydrate consumption. However, the literature consistently shows that those with the highest alcohol consumption have the lowest body weights, and so clearly there are other factors that affect the relationship. Certainly moderate alcohol consumption has been evidenced to provide benefits to the cardiovascular system, something that would not be evident if the alcohol caused weight gain. 

Eat Well, Stay Healthy, Protect Yourself

RdB

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Vitamin D: Supplements, Food or The Sun?

Posted on March 9, 2023 by Robert Barrington

Vitamin D is an important hormone that is metabolised to a number of important metabolites that have a wide range of cellular effects. Obtaining enough vitamin D is important because low levels of vitamin D may damage the immune system, prevent adequate calcium uptake to bone, and may increase the risk of cancer, weight gain and cardiovascular disease. There are three main sources of vitamin D including food, supplements or the sun. Food sources of vitamin D are limited to cod liver oil and mushrooms. Both can be relatively good sources and would prevent a vitamin D deficiency from developing. Supplements are an easy way to get vitamin D, but there is always a risk of consuming too much vitamin D from supplements as the regulation of food vitamin D is not the same as skin produced vitamin D from the sun. The best way to obtain adequate vitamin D is sunlight exposure to the skin. Very large amounts of vitamin D are produced in this way, without the possibility of overdosing on the hormone. 

Eat Well, Stay Healthy, Protect Yourself

RdB

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Cod Liver Oil As A Food Supplement

Posted on March 8, 2023 by Robert Barrington

Cod liver oil is the oil from the livers of the cold water fish species referred to colloquially as cod. Cod liver oils is a totally unique food that is often taken as a supplement for various reasons. Many studies show the anti-inflammatory effects of cod liver oil and it is for this reason that the oil is often taken by those with joint pain such as arthritis. Cod liver oil is rich in vitamin D and vitamin A and is often supplemented with vitamin E in order to protect the delicate long chain fatty acids. These fatty acids include eicosapentaenoic acid and docosahexaenoic acid, two long chain fatty acids that feed into the essential fatty acid pathway in humans and here have significant effects against inflammation. Evidence also shows that docosahexaenoic acid also has particular nervous system activity and is necessary for correct brain functions. Taking cod liver oil as part of a healthy diet has been evidenced to improve health and cod liver oil could be considered a superfood because of the benefits it provides. 

Eat Well, Stay Healthy, Protect Yourself

RdB

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Post-Workout Meal Timing

Posted on March 7, 2023 by Robert Barrington

Following training there are significant metabolic shifts. In particular, protein synthesis increases and fat oxidation is upregulated. This means that there is a requirement for protein to allow the regeneration of skeletal muscle and this requirement remains high for a number of hours post-workout. Consuming protein after a workout is therefore beneficial and commonly this is taken with carbohydrate in order to replenish glycogen stored in the muscle and liver. However, if food is delayed following a workout, then fat oxidation rates can remain elevated, thus higher amounts of fat can be oxidised. Therefore post-workout nutrition is a balance between limiting fat oxidation but regenerating protein and carbohydrate stores, or allowing fat oxidation but perhaps limiting, or at least curtailing, the regeneration of skeletal muscle and glycogen stores. The exact route taken will depend largely on the goals of the individual, and for those trying to reduce body fat, it is recommended that post-workout nutrition is delayed somewhat. 

Eat Well, Stay Healthy, Protect Yourself

RdB

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Boiling Versus Roasting Vegetables

Posted on March 6, 2023 by Robert Barrington

Vegetables are an important source of nutrients and regular consumption of vegetables has been shown to be beneficial to the health. Most vegetables require some form of cooking, as although many vegetables can be eaten raw, their taste and texture improves with cooking. Boiling vegetables is perhaps the most common way to cook vegetables and in general there is nothing wrong with boiling vegetables to cook them. However, care must be taken not to over cook them, and it must be anticipated that some of the nutrients within the vegetables will be lost to the water. A way round this is to roast vegetables in the oven. Roasting holds the advantage that the vegetables will retain their nutrients within and therefore the nutritional content may be improved. Also it is possible to regulate cooking time with roasting and by cooking for longer, on a lower heat, nutrients within the vegetables may be protected from degradation. Adding a small amount of fat to the vegetables may also improve nutrient bioavailability. 

Eat Well, Stay Healthy, Protect Yourself

RdB

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Learning to Read Food Labels

Posted on March 3, 2023 by Robert Barrington

The packaging on food usually contains a label which can give some clues as to the health properties of the food. Learning to read these labels, and being able to interpret the information is an important part of remaining healthy. The most obvious information on the label will be the energy content of the food and the proportion of fat, carbohydrate and protein. This is important information if there is a risk that the food may contain high amounts of hidden energy in the form of sugar and fat. Another interesting aspect of food labels are the ingredients. Most whole foods will not have ingredients as the food is a single item, and fruits and vegetables fall into this category. However, processed and mixed foods often contain preservatives and additives such as colourings and flavor enhancers, and the label will identify these ingredients. Lastly there may be information about some of the key vitamins and minerals in the food, and this can be used to identify if the food may provide particular health benefits against specific conditions. 

Eat Well, Stay Healthy, Protect Yourself

RdB

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Cuscuta reflexa (Aftimoon): Anti-Anxiety Herb?

Posted on March 2, 2023 by Robert Barrington

Cuscuta reflexa (Aftimoon) is a plant belonging to the Cuscutaceae family of plants. This family of plants contains the genus of plants belonging to the morning glory group of parasitic plants (Cuscuta). Colloquially the plant is known as Aftimoon in unani (arabic) medicine. The plant grows at high altitudes in mountainous regions and it is used in traditional medicine for a variety of mental disorders including melancholia, schizophrenia, and epilepsy. Evidence suggests that Aftimoon may have some beneficial properties against the development of anxiety. For example, in one study researchers administered Aftimoon extracts to mice and then exposed the mice to experimental conditions designed to cause anxious behaviour. The results of the study showed that the mice that were administered Aftimoon were significantly protected from the development of anxious behaviour compared to control animals who did not receive the herb. Aftimoon may therefore confer anxiolytic properties in animals. 

Eat Well, Stay Healthy, Protect Yourself

RdB

Ara, I., Kalam, M. A., Maqbool, M. and Zehravi, M. 2021. Phytochemical Standardization and Anti-Anxiety (Izterab-e-Nafsani) study of Aftimoon Hindi (Cuscuta reflexa Roxb.) on An Animal Model. CellMed. 11(3): 14-1
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Magnesium Food or Supplements?

Posted on March 1, 2023 by Robert Barrington

Magnesium is an essential mineral needed by humans in gram amounts. In this regard magnesium intake needs to be balanced with calcium and chloride intake in order to maintain correct mineral balance between extracellular and intracellular space. One of the common symptoms of a magnesium deficiency is the development of cramps as magnesium is needed for muscle relaxation. If such cramps occur in cardiac muscle then a heart attack could occur. Generally only a severe magnesium deficiency can cause a heart attack, but studies show that administration of magnesium to patients who have suffered a heart attack can significantly increase their chance of survival. Obtaining high amounts of magnesium in the diet is therefore pivotal to health and generally, green leafy vegetables are a good source of magnesium. If additional magnesium is required, perhaps because calcium intakes are high, then a supplement of magnesium, such as magnesium oxide can be taken to increase total magnesium intake. 

Eat Well, Stay Healthy, Protect Yourself

RdB

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Nuts as a High Energy Food

Posted on February 28, 2023 by Robert Barrington

Nuts are a high energy food. This results from their high fat content, with fat providing 9 kcals per gram. The high energy content of nuts may suggest that nuts are able to cause weight gain if consumed regularly. However, studies show that nuts appear to have the opposite effect. Regular consumption of nuts is associated with weight loss. One reason for this may be that the fat within nuts tends to be polyunsaturated fat, some of which belong to the omega-3 and omega-6 categories of essential fats. Such fats tend to be used for essential functions rather than stored as energy and so the energy may ultimately enter metabolic routes other than adipose tissue. Also the fat in nuts appears not to be well absorbed and a significant amount of it is excreted before absorption. This may relate to the high fibre content of nuts which has been suggested to inhibit the absorption of fat. Eating nuts as part of a healthy diet therefore should be expected to cause any significant weight gain despite the high fat content. 

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RdB

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Exercise and the Immune System

Posted on February 27, 2023 by Robert Barrington

Exercise is an important aspect to health, although it can be a double edged sword. Mild to moderate exercise could be considered synonymous with health because there are clear physiological benefits when exercise is performed. However,. More intense exercise becomes more questionable in terms of its benefits and this relates to the stress caused by the exercise and how the body deals with it. Generally intense exercise causes significant homeostatic disruption, and this leads to detrimental health outcomes if the stress is chronic. One physiological system that is particularly affected by intense exercise is the immune system. Intense exercise can cause a significant stress to the immune system and may decrease its effectiveness. Good nutrition can go some way to attenuating the effects of intense exercise on the immune system because good nutrition can increase the tolerance to stress. This is highly important for athletes as becoming ill can significantly reduce the ability to train with subsequently inhibits progress and fitness.  

Eat Well, Stay Healthy, Protect Yourself

RdB

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