by Sal Prothero | 05, Sep, 2016 | Blog
8 Health Benefits of Eating More Protein
I love protein! It is one macronutrient that I’m always telling my clients to eat more of. So what does this mean and why do we have to include it at every meal? There are so many reasons as to why you should eat more protein but I’ve limited it to 8:
Improve Your Mood
Protein is needed for your neurotransmitters to function properly. You may be thinking, what are neurotransmitters? They are the brain chemicals that communicate information throughout our brain and body. Examples of these are dopamine and serotonin that calm us and help us to have a positive outlook.
Many people who are lacking in key amino acids/protein start experiencing weakness, moodiness and increased anxiety or signs of depression for this reason. Because protein helps stabilize glucose in your blood, it also prevents mood changes, irritability and cravings that can occur due to fluctuating blood sugar levels.
Improve Your Muscle Mass
Most of us associate protein with increased muscle mass but it’s also necessary for supporting tendon, ligaments and other body tissue. Protein is very important after exercise as it helps repair the damage that can be done from heavy physical activity. It also helps with muscle recovery.
Boosts Metabolism and Increases Fat Burning
The body uses energy (calories) to digest and make use of the nutrients in foods. This is referred to as the thermic effect of food (TEF). Protein has a much higher thermic effect (20-35%) than fat or carbs (5-15%). Protein also increases satiety, keeping you full for longer, therefore, reducing the need to overeat.
Reduce Cravings and Late Night Snacking
Your neurotransmitters pop up again and this is because protein is needed for dopamine which is our ‘reward’ system. Protein also balances blood sugar levels so you don’t get the ‘energy dip’ and reach out for refined carbohydrates or lollies.
Maintain Strong Bones
Yes, we need calcium and other nutrients for strong bones but not many people know that we also need protein. A diet high in protein whole foods can heal broken bones, prevent bone weakness, fractures and even osteoporosis by increasing calcium absorption and helping with bone metabolism.
Healthy Skin, Hair and Nails
Your hair, skin and nails are made of protein so it makes sense to eat protein!
Repair the body after injury
We all get injured some time in our lives. Protein helps your body repair after it has been injured and speeds up recovery. Protein consists of amino acids which are the ‘building blocks’ in our body’s tissues and organs.
Promote Healthy Brain Function and Learning
Your neurotransmitters appear again here. The brain requires a steady supply of protein in order to keep your concentration, focus and energy levels up.
Look out for my 10 high protein foods and a few recipe ideas in a few weeks’ time.
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by Sal Prothero | 29, Aug, 2016 | Blog
My 14 year old daughter has become a vegetarian. She said she would make her own meals but it’s not happening and I’m not making separate dinners for the family. She does not eat a wide range of foods and is possibly nutrient deficient as it is. Being a vegetarian takes careful planning to obtain all the correct nutrients. I was a vegetarian in my 20’s and I ate rubbish – I was not healthy! If your child isn’t fussy, that’s great but be careful with the fussy ones. Having said this, children who eat meat can still end up being nutrient deficient. But first, the best aspects of being a vegetarian – better for the environment and for children who can’t face the thought of an animal killed for our consumption. Also, some would say, better for your health. So which are the most important nutrients that a vegetarian may be lacking in?
Iron – iron rich plant foods are poorly absorbed so eat Vitamin C rich foods at the same time.
| Deficiency Signs | Foods |
| IRON | Poor sleep quality, fatigue, ADHD, poor immunity, impaired cognitive development, anaemia, muscle weakness | Legumes, dark green leafy vegetables, seeds, wheat germ, iron-fortified foods, cashews,almonds, tofu/tempeh, dried fruit,oats, foods fortified with iron |
Eat Vitamin C foods with iron foods – this increases absorption: red capsicum, broccoli, kiwi fruit, lemon, orange.
| Deficiency Signs | Foods |
| ZINC | Impaired growth, immunity, acne, poor appetite, poor would healing | Seeds, cashews, oats, brown rice, legumes, tofu, grains, eggs |
| Deficiency Signs | Foods |
| VITAMIN B12 | Depression, irritability, fatigue, poor concentration, mood swings, anaemia, depression and confusion | Milk, dairy products, eggs, foods fortified with B12 |
| Deficiency Signs | Foods |
| OMEGA 3 | Dry skin, dry hair, poor sleep, poor learning, depression, excessive mood swings, anxiety | Excessive mood swings, anxiety Flaxseeds/linseeds, chia seeds, flaxseed oil, walnuts |
There are other nutrients to consider;
Bone density – Nutrients that are required for bone health include calcium, vitamin D, protein, phosphorus, magnesium, zinc, copper, manganese, vitamin C, vitamin B-12, vitamin K and potassium. That’s a lot of nutrients!
Foods – dairy products, green leafy vegetables, legumes, vegetables, fruit, eggs, grains, nuts, seeds, tahini, mushrooms, Vitamin D fortified foods, sunlight.
Protein – a super important macronutrient. Needed for growth, tissue repair, immune function, making essential hormones and enzymes, neurotransmitter function, maintaining lean muscle mass.
Foods – eggs, dairy products, legumes, grains, oats, nuts, seeds, tofu/tempeh, tahini
Please note, this is a simplified version of what a vegetarian child must be eating. If concerned, contact your Nutritional Medicine Practitioner.
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by Sal Prothero | 22, Aug, 2016 | Blog
10 SIGNS YOU MAY HAVE A MAGNESIUM DEFICIENCY
Have you got a twitch in your eyelid or muscles? Are you lacking in energy? These are just a few signs that you may be deficient in magnesium. Magnesium plays a vital role in the human body and is involved in over 300 enzymatic reactions and it is necessary for every major biological process. It is super, super important in energy metabolism. So why would we think we could be deficient in this mineral? Well, here are 11 signs that you could be deficient in magnesium:
- Magnesium and muscle spasms and weakness
- Inadequate magnesium results in being unable to absorb the available calcium effectively, resulting in muscle spasms (calcium causes muscle to contract)
- Too little magnesium ends in too much calcium getting into the cell. With the correct balance, the muscles are happy!
Magnesium and Bone Health
We’re always told how important calcium is for our bone, cartilage and joint health. This is true but it cannot be absorbed without adequate magnesium. Calcium then ends up being unable to enter the cells which results in too much calcium in certain areas such as knees and hips. This is one reason why you may be experiencing aching joints, arthritis and the deterioration of cartilage. When balancing calcium and magnesium, also keep in mind that vitamins K2 and D need to be considered. Magnesium improves calcium and phosphorus absorption and also mineralizes bone, enhancing strength. Vitamin D Absorption: Magnesium is needed for Vitamin D to turn on calcium absorption- this is why it is also important to get enough magnesium when taking Vitamin D (or magnesium levels can become even more depleted).
Magnesium and Cardiovascular Disease
Magnesium has a cardio-protective role in cardiovascular disease. It is well known that a diet rich in magnesium may lower blood pressure, particularly in older individuals. Your heart is the largest muscle in your body. It will have to work harder if your magnesium: calcium ratio is incorrect. Excessive amounts of calcium without the counterbalance of magnesium leads to calcification which can lead to a heart attack and sudden death, for instance. Magnesium and Anxiety & Depression According to the Medical Journal of Australia, depression and anxiety disorders are among the most common illnesses in the community. According to Beyond Blue, in any one year, around 1 million Australian adults have depression, and over 2 million have anxiety. That’s a lot of people. I realise there are many reasons for this increase but a magnesium deficiency is a major factor. Magnesium has been shown to control the activity of the hypothalamic-pituitary adrenocortical (HPA) axis, which is considered to be the main stress response system. This dysregulation contributes to the onset of anxiety if magnesium levels are too low.
Magnesium and Insomnia
Magnesium has a calming effect on the nervous system, muscles and brain. It plays an important role in the health of our neurotransmitters, mainly GABA, that slow the brain and make it easier to get to sleep and stay asleep. Research shows that even a slight magnesium deficiency can prevent our body and brain from settling down at night, preventing restful sleep.
Magnesium and Low Energy
Magnesium is vital for the maintenance of adequate energy levels in your body. It helps with the storage of energy that is used by your cells. Therefore, if you have low magnesium levels, your energy levels will be depleted. Most people think that they have to eat more to have more energy. The opposite is true. The digestive system has to work harder to cope with all the food being thrown at it. You feel even more lethargic so you most likely have a coffee or a cookie for that pick me up. Not only does eating/drinking like this throws your blood sugar off balance but research suggests that people who suffer from blood sugar imbalances are also often deficient in magnesium.
Magnesium and Premenstrual Syndrome (PMS)
There are several causes of PMS. One of them is an excess of prostaglandins which cause muscle contractions in the uterus, resulting in menstrual cramps. Magnesium is great at relieving cramps as it is involved in the regulation of prostaglandin synthesis. Magnesium also promotes muscle relaxation, so it will ease the cramping muscles of the uterus, thereby reducing pain. Research has also shown magnesium to reduce mood and fluid retention at this time. Magnesium and Vitamin B6 are excellent at reducing nervous tension, mood swings, irritability and anxiety. Vitamin B6 is often added to magnesium supplements.
For those suffering from fluid retention, magnesium also helps. Dark chocolate is a decent source of magnesium and there is speculation that cravings for chocolate may be a sign of magnesium deficiency. Only 1 square a day though as too much can be stimulating!
Magnesium and Migraines
People who suffer with recurrent migraines appear to have lower intracellular magnesium levels. Possible reasons for a migraine include increased neuroexcitability with low magnesium and mitochondrial dysfunction. Magnesium functions as a vasodilator and relaxant, preventing spasm and altering neurotransmitter release. It also influences serotonin receptors and inflammatory mediators that may be involved.
Magnesium and Autism Spectrum Disorders (ASD)
Research suggests that ASD sufferers have low levels of magnesium. They also have poor intestinal health – good intestinal health is needed to properly absorb magnesium and other nutrients. Magnesium, together with vitamin B6 has shown to improve their symptoms.
Magnesium and asthma
Magnesium relaxes the bronchial cells. It decreases intracellular calcium by blocking its entry and its release and activates sodium-calcium pumps. It also reduces inflammatory mediators which are known to affect sufferers of asthma.
Other Mineral Deficiencies
By using magnesium externally, or trans dermally (meaning “across the skin”) the body can absorb what is needed without absorbing too much. It is similar to soaking in an epsom salt bath or in the ocean.
Other reasons for a magnesium deficiency
Diet plays a big part. Too much coffee, soft drinks, salt, sugar and alcohol stop magnesium being absorbed. Stress plays a big part. RELAX! Medications play a big part. Check with your doctor and/or healthcare practitioner if your medications are interfering with magnesium absorption. To properly absorb magnesium, we need a lot of it in our diet, plus enough vitamin B6 vitamin D and selenium. Most of us don’t get enough of it in our diets so we need to take a supplement. magnesium metabolises and absorbs other nutrients such as calcium, potassium, zinc, vitamins B1 and B6 and vitamins C and D. I’ve often wondered why so many people in Australia are deficient in Vitamin D with so much sunshine. So if you’re low in magnesium, all these other nutrients can’t be absorbed or metabolised.
Topical Magnesium
Another way is magnesium oil which you spray on the skin. The body easily absorbs it. However, you may experience a tingling/itchy sensation.
Supplement
A supplement is a great way of topping up your magnesium levels quickly. How do you get more magnesium? In Australia the Recommended Daily Intake (RDI) is 420 mg/day for adult men, 320 mg/day for adult women (NHMRC 2015).
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by Sal Prothero | 15, Aug, 2016 | Blog
Do you suffer from sinusitis? You could have a histamine intolerance. Histamine is an amine that is produced as part of a local immune response to cause inflammation. It also performs several important functions in the bowel and acts as a neurotransmitter or chemical messenger that carries signals from one nerve to another. You might be most familiar with histamine as it relates to the immune system. If you’ve suffered from seasonal allergies or food allergies, you may have noticed that antihistamine medications like Zytrec, Allegra or Benedryl provide quick relief of your symptoms. This is because histamine’s role in the body is to cause an immediate inflammatory response. It serves as a red flag in your immune system, notifying your body of any potential attackers. Histamine causes your blood vessels to swell, or dilate, so that your white blood cells can quickly find and attack the infection or problem. The histamine build up is what gives you a headache and leaves you feeling flushed, itchy and miserable. This is part of the body’s natural immune response, but if you don’t break down histamine properly, you could develop what we call histamine intolerance. The main cause of histamine intolerance is an impairment of enzyme function. Another cause is an IgE mediated allergic reaction. Typical symptoms of histamine intolerance include gastrointestinal disorders, sneezing, headache, rhinorrhea (runny nose) and congestion of the nose. Histamine is released on stimulation. It can cause vasodilation, increased vascular permeability and mucus secretion. Foods that contain a high amount of histamine are:
- Aged cheese
- Sauerkraut
- Wine (red wine in particular)
- Processed meat
Other histamine containing foods include some fish, some vegetables and foods such as citrus fruit, nuts and chocolate have the capacity to release histamine. If you think you have any of these symptoms, you may be histamine intolerant and try eliminating these foods. If this all sounds too much, you can get a test done via my clinic to determine which foods you may be intolerant to.
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by Sal Prothero | 08, Aug, 2016 | Blog
Low levels of omega-3 polyunsaturated fatty acids (PUFA) have been linked to depression and suicide as well as cardiovascular and inflammatory disorders. These omega-3 fatty acids include eicosapentaeoic acid (EPA) and docosahexaenoic acid (DHA). In the past, DHA was usually associated with relieving depression but recent research indicates that EPA is more effective. The research suggests that the administration of EPA, rather than DHA, is responsible for the beneficial effects of omega-3 PUFA intake as therapeutic agents in patients with depressive disorders. It is surprising as DHA is a major structural component of neuronal membranes, therefore, I would assume that increasing DHA would have more beneficial effects on brain function, rather than EPA. So what does all this mean for you? Increasing your intake of oily fish, for example, salmon, sardines, mackerel, herring is beneficial but you also need to eat other foods. These include flaxseed, extra virgin olive oil, walnuts, nuts, chia seeds and avocado.
To obtain this wonderful omega-3 fatty acid from plant sources, we must rely on the conversion of alpha-linolenic acid (ALA) from plants to supply EPA and DPA. Unfortunately, this process is inefficient as the enzymes involved for this conversion become disrupted. Conversion can also be slowed by genetics, age, health status and a poor diet with a high intake of omega-6 fatty acids.
Deficiencies of zinc, magnesium, vitamins B3, B6 and C can also inhibit the process. If all this sounds too complicated . To put it simply, if you are a vegetarian or vegan, or if you don’t consume enough of these foods, if you have health issues or are pregnant/lactating, you may be lacking in EPA and DHA. The best option for you is to take a good quality fish oil or a vegan algae supplement.
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