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DAY 14 – Is the Paleo Diet healthy?!

Posted by fightthefads on December 14, 2016December 14, 2016

DAY 14 – Is the Paleo Diet healthy?!

Should we all be trying to eat like a caveman?

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Can the ketogenic diet cause any harm? Lets start with the facts: ⚡ A ketogenic diet is restricted in carbohydrates to help bring the body into ketosis – when your body uses up ketones as opposed to glucose, which is its preferred fuel. ⚡ Clinically it is used in children who suffer from epilepsy who had not responded to medications. Children who respond to the diet having complete symptom control. * Note: PROFESSIONAL DIETETIC ADVICE is crucial as this diet is very restrictive and may come with extreme negative effects to growth. For this population the diet is followed for up to two years. ⚡ A non- randomised controlled trial showed that the ketogenic diet may be effective for the management of type 2 diabetes in some people. (Hallberg et al. 2018) However, there are a lot risks associated with the diet. 🥵 1. Gastrointestinal symptoms; Nausea, vomiting, worsening Gastro- oesophageal Reflux, constipation In initial implementation of the diet: low blood sugar, excess ketosis – acidosis 👶 2. Inadequate growth in children ❎ 3. More rare symptoms include: renal stones, increased bruising (Berry – Kravis at al 2000), pancreatitis, hyperlipidemia, decreased bone density – fractures in the long term. Also longer term effects of following the diet are not known yet. Less documented are the potential disordered eating effects this diet may trigger or manifest as a result of food elimination/ restriction. A caveat: There are concerns that as a population we consume too many refined Carbohydrates (chocolate, biscuits etc) which overconsumption aligned with not a balanced diet may have negative impacts on health over the long term. However, our view is that such foods do have a role in our diet and it is important to build a balance in which we are able to enjoy all foods without fear. Summary: If you are worried about the potential harms of this diet you might be right. This diet can be difficult to follow and to stick to. It can be followed with guidance and can have profound effects in certain groups, however we would not recommend that you follow such a restrictive diet. As with everything, it is your choice; Do you.

FTF cooks: Veggie puffs 📍Ingredients X1 Red onion chopped in small pieces X2 Carrot chopped in small pieces X2 Leeks chopped in small pieces Herbs: pepper, smoked paprika, thyme, garlic Index finger slice of feta cheese - pressed down in crumbled with a fork Puff pastry GAEA spread - sun-dried tomato (bought at the airport on a flight back from Greece) 📍Steps 1. Pre-heat the oven to 200C 2. Saute the onion, carrots, leaks and herbs in a wok for 15 minutes until they look a bit colourful 3. Roll out the puff pastry and cut the pastry to equal squares - placing each square on a 'cupcake' tray - you can also use individual cups if you like 4. With a fork prick the dough in random fashion 5. Add a small portion of the sun dried tomato spread in the bottom and over that add the vegetable mix and sprinkle some feta at last Grind some fresh pepper over that 5. Bake for about 15-20 minutes as per your puff pasty instructions 6. Enjoy! This was an impromptu recipe for a tasty starter I decided to make once I knew I had food leftovers and was expecting friends for dinner. One of the things we have opted to do more of at FTF is use everything in our fridge and minimise waste as much as possible. But this recipe is more about the convenience (time) as much as it using up what you have. Let us know if you try them out by tagging #FTFcooks #cooking #pastry #gbbo #inspiration #food #carbs

Food of the future? 🥤What is Huel? 🥤Huel is a liquid meal replacement – the idea being that if you consume 2000 calories of huel per day you can meet all of your macronutrient and micronutrient requirements (2000 calories would be 4 sachets mixed with water). Huel is not marketed to be used as a weight loss tool. Instead, Huel’s reports its target audience to be people who want to eat a healthy diet but struggle to find the time to buy, prepare and cook nutritious food within their busy schedules. 🥤We asked what your thoughts were about Huel and there were some common pros and cons, which we have summarised along with some of our thoughts! 👍🏻Pros 🥤You told us: 'Huel is a healthier, but just as handy, alternative to traditional convenience foods such as supermarket meal deals or takeaways.' Our thoughts: Compared to other meal replacement products out there, Huel does contain a higher proportion of 'natural' foods, listing oat flour, pea protein, rice protein and flaxseed as the first listed ingredients. Additionally in terms of nutrition; it is high in fibre, protein, has a low glycaemic index and low free sugar content. So looking at it form this point of view, Huel would be a ‘healthier’ alternative to a high saturated fat, high sugar ready meal or a takeaway. 🥤Some people said their reasons for using Huel were the fact that is its vegan, vegetarian , and free from soya and lactose – and finding ‘ready to eat options that tick all of the above boxes can be difficult. Comment below if you would want us to pin point more vegan, veg and soya and lacto free meal ideas. 👎🏻Cons 🥤Some of you had concerns around a product that is marketed as ‘perfectly balanced’, and the idea that this may fuel orthorexic tendencies around food. It’s true that there is no such thing as a perfect diet and trying to achieve one may lead to anxiety and fear of foods. (*Orthorexia refers to an unhealthy obsession with eating “pure” food ) 🥤Our thoughts: Whilst Huel is not marketed as a weight loss tool – many of you on Instagram reported to have tried the product as a diet with the aim of reducing calorie intake to loose weight. Cntd 👇🏻

⠀⠀⠀⠀⠀⠀⠀⠀⠀ FOOD ADDITION PART ONE: VEGETABLES ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why are they good? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈Fibre to boost gut health ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈Vitamins and minerals to ensure you’re meeting the recommended requirements each day to prevent deficiencies ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈Antioxidants and other compounds that have health protecting effects ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈Try to include at least two portions of veg at dinner and lunch. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈1 portion = 80g (have a look at our story for examples of portion sizes of vegetables) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈Lots of people find heaping piles of vegetables on their plate makes their meal taste “ bland” and making vegetables exciting often needs more time and effort in the kitchen which a lot of us don’t have! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈So as part of this food addition series we wanted to include some EASY and CHEAP ways of making vegetables more exciting- this is were VEGETARIAN CURRYS come in very handy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈Vegetarian curries are a great way of increasing your vegetable intake, and they taste delicious. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌈We made this and separated into four portions ate one and froze three! (94p per portion!)

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Recipe ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔪 1 sliced medium onion 🥕1 sliced carrot 🍶2 tbsp sunflower/peanut/ olive oil 🌶1 red chilli 🔸2 thumb sized pieces of ginger 🥄5 cloves garlic 🥄 1 tsp curry powder 🥄 1 tsp turmeric 🍠2 diced sweet potato 🥄4 heap teaspoon ground almond 🌳½ cauliflower broken into florets 🥫1 can coconut milk 🌱150 frozen peas 🍋juice ½ lemon 🌿handful fresh coriander

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ PART 3: Vegetables ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Method ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣Cook the chopped onion and carrot over a low heat for 15-20mins with the lid off season with salt. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣Once the onion and carrot has softened add the chilli, garlic, ginger and spices – cook for five minutes ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣Add the sweet potato and ground almonds – mix well ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣Turn up the eat and add 500ml water and the sultanas ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5️⃣Turn down the heat and simmer for 10- 15 minutes with the lid off ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6️⃣Add the cauliflower and coconut milk and simmer for another 10-15 minutes with the lid on ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7️⃣Add lemon juice and chopped coriander and serve! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #recipes #vegetarianrecipes #onepotmeal #healthyfood #nutrition #sweetpotato #curry

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ PART 1: VIT + MIN SUPPS ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Yesterday we did a poll and found out 34% of you take a vitamin supplement. Over the past few weeks we’ve written a number of posts highlighting that in some specific instances it is necessary to supplement certain vitamins and mineral and we wanted to give you a simple supplement guide. Then this week the BBC documentary presented by the brilliant @gilesyeo highlighted some important points about the use of ‘multivitamin and mineral supplements’ so we’ve also summarised some key points below and in part 3 we’ve highlighted some situation in which you may need to consider taking a supplement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ WHAT YOU NEED TO KNOW ABOUT MULTI VITAMIN AND MINERAL TABLETS ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️These are the pills you can buy over the counter that contain a wide range of different vitamins and minerals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Bottom line: You will only benefit from taking a supplement pill if you are deficient in whichever vitamin or mineral you are supplementing ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Key points: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️It’s important to say first that we need a certain amount of each vitamin and mineral each day to prevent deficiency. A deficiency occurs when body stores of the specific vitamin and mineral are too low for certain functions to be carried out. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️You will only benefit from taking a supplement pill if you are deficient in whichever vitamin or mineral you are supplementing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️For example, a deficiency in iron may lead to problems with cognitive development in children. If a child who has low iron levels takes an iron supplement, this will boost iron levels and support their cognitive development. There will be no “ extra” cognitive benefits if a child who has normal iron levels takes the supplement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Supplement companies are aware of this, so they use clever slogans on their products. For example: “this iron supplement contributes to normal cognitive function in children”. By law they cannot say “this iron supplement improves cognitive development” as this will not be the case for everyone who may purchase the supplement, only the people who are deficient CNTD BELOW 📸 @paulfuentes_design #vitamins

PART 2: VIT+MIN SUPPS ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Confused about vitamin and mineral supplements? Should you be taking them? Which ones? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Over the past few weeks we’ve written a number of posts highlighting that in some specific instances it is necessary to supplement certain vitamins and minerals and we wanted to give you a simple supplement guide. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Then this week the BBC documentary presented by the brilliant @gilesyeo highlighted some important points about the use of ‘multivitamin and mineral supplements’ so we’ve summarised these in part one and in part three we talk about some instances when vitamin and mineral supplements may be needed ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #supplements #deficiency #vitamins #minerals #health #nutrtion #dietitian #vitaminpills 📸 @paulfuentes_design

⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ PART 3 : VIT+MIN SUPPS ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ OK, but how do I know if I’m deficient? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Data from the National Diet and Nutrition Survey shows that the UK POPULATION IN GENERAL (when groups with higher requirements/ illnesses are excluded) are meeting their vitamin and mineral requirements from diet alone. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The exceptions are: ⭐️Iron deficiency in 9% of teenage girls and 5% of adult women ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Low folate levels in 90% of women of childbearing age ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Low vitamin D status was present in all age groups ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️Low levels of A and C, as well as D, have been found in children ages 6 months to 5 years ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️It is important to note if you fit into one of these categories, it doesn’t mean you need to start supplementing – consult with your GP first ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ When should you consider taking a supplement? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️VIT D FOR EVERYONE ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Everybody aged >1yr in the UK should be taking 10mcg vitamin D /day (<1 year 8-10mcg/day) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Breastfed babies breastfed are recommended a daily vitamin D supplement from birth, whether or not mum is taking a supplement containing vitamin D herself ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Babies who are having more than 500ml (about a pint) of infant formula a day don’t need to be given vitamin supplements. This is because the formula is fortified with vitamin D and other nutrients. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️FOLIC ACID IN PREGNANCY ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Women trying to conceive should take 400mg folic acid prior to pregnancy and into the first 12 weeks of pregnancy to prevent neural tube defects in children (this is likely to still be the recommendation even with the future plans to fortify flour with folic acid) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️B12 FOR VEGANS/VEGETARIANS ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Vegans/ Vegetarians should consider taking a B12 supplement as B12 does not occur naturally in plant-based foods. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️CHILDREN ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The Department of Health recommends that all children aged 6 months to 5 years are given vitamin supplements containing vitamins A, C and D every day ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you suspect you may be suffering from a deficiency consult your GP 📸 @paulfuentes_design

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