Vitamin A – Bending The Rules For Anti-Aging Skin

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Andrew who recently got married yesterday is in search of perfect skin before his Scottish wedding in August (yes for his second wedding)!  So of course he asked me to write about it.

In my quest for picture perfect and youthful skin, I shall explore the individual vitamins and minerals to decipher their crucial role in maintaining fresh, perky and dewy skin.

Today, let’s talk vitamin A.  Vitamin A is one of my favourite fat soluble vitamins.  I am currently researching it at my trust with a more noble purpose.  I haven’t stopped talking vitamin A for over two years and yet, today, I wish to explore it with a slightly different perspective.  A very vain perspective, yes, but somebody’s got to do it!

The antioxidant property of vitamin A is found in carotenoids such as beta carotene.  Antioxidants help by preventing or slowing down oxidative damage to cells.  Oxidative damage is caused by substances called free radicals. 

Antioxidants such as beta carotene are key as they work by counteracting or slowing down the damage caused by free radicals.  Vitamin A therefore certainly has a role in maintaining healthy skin.

This may explain why vitamin A is added to your moisturising cream, or other hair and beauty products but do you ensure that you eat it too?  Have you got the right formula between hydration, a regular skin care routine and nutrition?

Vitamin A deficiency is rare in developed countries but do you know what foods contain it?  Did you know that vitamin A found in animal sources such as liver, dairy products and oily fish are known as retinol?  Retinol itself does not contain oxygen quenching properties. 

It’s the carotenoids such as β-carotene that you are after for antioxidant activity.  This is found in dark green, yellow, orange and red vegetables and fruit.

UK recommended nutrient intake (RNI) of vitamin A for men and women are 700 and 600 µg/day respectively.  This is easily achieved by diet alone and supplements are very rarely required in the UK.  For example, one medium sweet potato, cooked with its skin contains 1096 µg.  Half a cup of tinned pumpkin contains 1007 µg; whilst half a cup of cooked carrots contains your entire recommendation for vitamin A.

Other vitamin A rich sources include spinach, fresh or frozen kale, lettuce, red and green peppers.

If you are wondering about fruit, ¼ cup of dried apricot contains 191 µg of vitamin A.  Don’t forget that most margarines in the UK are also fortified with vitamin A.

As you can see, it really is dead easy to meet your daily requirements for vitamin A, but it’s just as easy to overdo it too.  It’s highly advisable to eat a variety of different sources of vitamin A to also reap the benefits of the diverse range of vitamins and minerals found in the varying fruit and vegetables.

The key message, eat a variety of fruit and vegetables and not the same ones every day. 

So the next time you reach for that costly potion of beauty supplies promising you the benefits of vitamin A, take comfort knowing that your body is doing what it needs to simply by eating your antioxidants from your fruit and veg.  Beauty truly can begin from within.

Ah, I am suddenly experiencing the urge for a bright citrusy orange..  This just might be my one health and beauty compromise for the day.

You will also see this article on Anti-Aging Forum.

Is Your Skin Picture Perfect?

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My gorgeous friends Sukanya and Scotsman Andrew got married yesterday (wedding celebration number one).  As a bridesmaid, I was less than pleased to note that my skin was less than picture perfect for the all day event.

Appalled and puzzled I questioned why I had not achieved my glowing status.  Had I not eaten enough fruit and vegetables?  Have I left myself a little bit dehydrated?  Or was it the downgrade from Clarins to the modest Garnier moisturiser?  A grave mistake maybe and yet I am not entirely convinced that this is the problem.  It may be a little bit harsh but I am sending the Garnier pot straight to the bin all the same.

Beauty junkies I think I’ve got it.  As I pulled out all the brushes that I used to transform the bridesmaids yesterday, I prepared them for the weekly clean. 

I may complain that I’ve failed to get the look for less with Garnier, but you know what, I’ve been so busy that I think I’ve forgotten to clean my makeup brushes recently.  Some makeup artists may tell you to clean your brushes as often as you use them, whilst other beauty therapists say weekly.  Either way, I may have been using dirty brushes on pristine skin. 

I am horrified but I may have allowed bacteria and oils from my skin to build up on my brushes.  I’ll never know but ladies, if you’ve got a bit of down time this weekend, then don’t forget to clean your brushes.

How to clean your brushes

There are various products out there today, including spray type makeup cleaners.  I tend to use shampoo, facial cleansers or sometimes even a mild hand wash to clean my brushes.

I apply the cleanser or shampoo directly onto the bristles, and then lather up soapy foam before rinsing thoroughly with water.  Some of my brushes have wooden handles, so I lay them flat on a towel or on my kitchen bench to dry.  If you are in a hurry, I have used a blow dryer to speed up this process.

Cleaning your brushes regularly may also help maintain your skin.  If you are doing all the right things with nutrition and hydration, then don’t forget your weekly clean for your brushes.  Your skin will certainly thank you for it.

On that note, I think I'll go for a clay mask tonight.  How do you clean your brushes?

Is There Enough Weight For Love?

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Image from google

A word of advice.  Before you say ‘I do’, you may wish to sign up to that gym membership too.  You really don’t want to give up on your hunky trainer just yet, for a study from Shanghai published in Public Health Nutrition this month revealed a little shocking bombshell. 

From a total of 342 newlyweds, this study reported an average weight gain of 2.2kg for men and 1.6kg for women.  All within one year of tying the knot too!

What’s worse, dig into those sweets and fats over the late romantic movies and you will be well on your way to gaining weight with every happy bite.

But can you really blame the couples?  Newlyweds have valentines, anniversaries, a newly acquired set of birthdays and ‘oh so lovey’ celebrations after celebrations to get through.  Plus don’t forget somebody’s got to eat and sample the left over cake, wine and champagne.  You cannot possibly let it go to waste, right?

Wrong!  Think back to your single days.  Were you at your slimmest then?  Is this because you always made time for those exercise sessions with your gorgeous personal trainer?  Did you always eat healthy home cooked meals instead of being whisked off to lovely restaurants with your significant other?  And then even if you did eat out, did you usually forgo dessert because you knew there was nobody to share it with?

If this sounds all too familiar then you’ve been living for too long in that love bubble.  You’ve neglected and completely forgotten your better half.  Who you ask?  I am talking about you!   

That’s right - you.  

Think back to where you got your inner inspiration from.  Who made sure you got off that couch and went out for that run even in the rain?  Who rationed your evening meals so that leftovers were exactly that – leftovers and not a second course on your private date for one.  Finally, who made sure you always stopped at the shops and tried on a dress or two to verify that your beautiful bod still fit into that stunning wee dress.  I bet that somebody was still you.

If it’s too late to ditch the partner in crime but you are piling the pounds, then there’s only one thing left to do – book those training sessions with the hunky trainer.  Soon your man will want to follow you and his competition to every single exercise meeting.  Even sooner, you’ll both be exercising together into the old but ‘minus the 2kg thank you very much’ beautiful you.

So hunt out your forgotten gym gear love birds, it’s time to ditch the wedding cake and hit the gym.




What tips have you got for shedding the weight after a gain?

What You Need To Know When Your Baby Has Reflux

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Image by google.

Are you debating about pulling your hair out because your healthy and thriving baby is crying and vomiting yet again?  Don’t worry; you’ll be relieved to know that this may actually be perfectly normal.

Did you know that almost half of babies vomit at least once a day?  One in every five babies may vomit up to 4 times a day.  You may describe these vomits as effortless regurgitation, with earfuls of crying, back arching and ‘spills’ immediately or hours after a feed.

The good news is that almost all babies grow out of these symptoms of reflux completely by 18 months of age.

Remember, gastro-oesophageal reflux (GOR) is a symptom, not a disease. 

So don’t panic if your baby decides to ‘spill’ yet again today.  If you are feeling frustrated after having only just changed your baby into clean clothes, relax, grab a cuppa and read my tips below.

Conservative therapy

Try to remember, that this period of ‘possits’, ‘spills’ and 'vomits' are only temporary and the situation will improve and resolve spontaneously.

Have you tried to modify feeding positions to find out your baby’s preferred feeding posture? 

Do keep your baby’s head elevated by approximately 30 degrees during and after feeds for around 20 to 30 minutes. 

Babies have stiff stomachs and the distance between their stomach and mouth is so short that if you bounce them on your lap immediately after a feed, you may find that you’ll be changing both your own and your baby’s clothes yet again!  

Supine positioning during sleeping is also recommended and may be helpful.

You can also trial smaller, but more frequent feeds.  For example, if your baby is feeding every 3 to 4 hourly, consider changing the feeding schedule to every 2 to 3 hourly. 

Breast milk is the best form of nutrition for your baby.  If you have chosen to breast feed, it is recommended to continue to do so whilst you overcome this period of reflux.

For formula fed babies, a pre-thickened formula may be beneficial in reducing the frequency of visible regurgitation.  This does not however, treat the underlying cause of the reflux.

A study showed that when parents adopted the above conservative therapy approaches, symptoms of reflux improved in more than half the babies without the use of any medications.

In severe cases of reflux with multiple symptoms, cow’s milk protein sensitivity or allergy may be the cause of unexplained crying and vomiting.  It has been suggested that up to 40% of infants with severe reflux or gastro-oesophageal reflux disease (GORD) may suffer from cow’s milk protein allergy.  In this scenario, a 2 to 4 week trial on a cow’s milk protein free formula (for formula fed babies) may be beneficial.  

If your baby is over six months of age, you could also trial a soy based infant formula.  In some occasions where cow’s milk protein allergy is evident this may also be linked with soy allergy/sensitivity.  If the symptoms of reflux and history of vomiting persist even after a change in infant formula, speak to your GP or dietitian for further advice.

Seek medical advice if your baby is experiencing..

Repeated vomiting after every feed

Faltering growth (your baby’s growth is crossing lines on the growth chart)

Feed refusal

And your baby has also been diagnosed with other medical condition(s).

Paleolithic Diet & CrossFit - A Bodybuilder's Winning Combo?

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I admit it – I was full of contempt when Joseph Hoang talked to me about the paleolithic diet experience.  You may also know this diet as the ‘caveman diet’.  I believe it’s taken the world by storm, but seriously; to me - it really is just another low carb and low energy diet..

Yet I’ve met Joe who swears by the diet.  Joe is 31 and is an IT consultant.  He is dedicated to his exercise regime of crossFit workouts and has successfully lost around 18kg since commencing the paleo diet.

How did you hear about the diet?

‘I hit a time in my life when I thought to myself, I need to do something about my body.  I want to look good.  My diet was unhealthy and I ate a lot of rubbish.  Takeaway meals such as Chinese, Lebanese or Indian used to be my usual dinners whilst cheesy crackers and chocolate biscuits were my staple snacks.' 

'I decided to exercise and I joined the gym.  I gave up smoking.  I got introduced to crossFit training and my coach in Australia at the time suggested that I give the paleo diet a go.'

 Your first impressions on the paleo diet

‘Being of Asian background I was worried about the restrictions such as rice, potato and milk.  I gradually took the approach by cutting out one food at a time.  I first cut out all refined sugars so out went the chocolate biscuits.’

‘By this stage I had reached 82kg and I thought it was all muscle.  I was gaining weight but I didn’t worry as I knew that muscle weighed heavier than fat.  I really thought it was all muscle.  Boy did I need a wake up call!’

  

'I commenced the diet in December 2010.  It took me 3 months to lose the weight.  I dropped down to 64kg which is a 22% body weight loss.  My waist used to be 35cm and I reduced this to 28cm.  I am a small guy so these measurements are better suited for me.’

Give me a quick example of what you used to eat like before your dramatic weight loss

Breakfast

‘Hangover food’ like bacon and eggs, a large bread roll with BBQ sauce and mushrooms

Snacks

A whole box of cheesy & salty crackers called ‘Shapes’.  I would then start on a packet of ‘Tim Tams’ (chocolate biscuits in Australia).

I would also drink three mochaccinos with whole milk and during the weekends I would drink a 1 litre bottle of fizzy drink per day.

Dinner

A large meal based on meat, rice, bread, potato and veggies.  Often take-aways.

‘At my fattest I was working full-time so I really didn’t have time for exercise.  I was also a smoker so I didn’t have the energy or even the lungs to run!  I was only able to run 200 metres without stopping.  Enough was enough so I quit smoking in 2009.'

What changes did you make first?

‘I joined crossFit, started exercising and cut out the biscuits.  As a result, I lost around 5kg but it was a struggle to lose more.  I had a huge appetite after exercise and really struggled to shift the weight.  I hovered around the high 70s for about a year.  By this stage I was running and swimming.  I even completed two marathons that year but still struggled to shed the extra body fat.  During this time, a friend at work recommended that I cut out carbs from my evening meal.  I tried it and this helped me lose a little bit more body fat.’

‘I then cut out some of my high fat snacks and replaced it with berries, apples, cherry tomatoes and nuts.  For lunch, instead of large sandwiches I chose large chicken salads.  For dinner, I ate roast chicken with steamed vegetables.  Once a week I’d treat myself to my favourite foods such as noodles or absolutely anything I wanted.’

What happened when you transitioned onto the caveman diet?

‘I cut out all of my high fat snacks and ate only fruit or nuts.  I also got inspiration from John Stone Fitness who took photos of his weight loss every day for an entire year.  My photos above are my weekly progress over 3 months.

Was there anything that you could eat on the paleo diet?

‘I did my own version of the diet.  This is how I ate.'

Breakfast

Coffee and 2 x hard boiled eggs

Snacks

Almonds and macadamia nuts.  If I felt naughty I ate cashew nuts, but always plain, never roasted.  I ate these in unlimited quantities, but you get so sick of eating them.  After about 20 nuts you can’t face eating another.  It kept me full until lunch.

Lunch

I ate the same lunch every day!  A small can of flavoured chicken or tuna.  Or fresh roasted chicken with lettuce, tomato and tabbouleh which was based on tomatoes, onions, garlic and parsley prepared with olive oil.

‘I never felt hungry as I always snacked on berries and nuts.’

Dinner

Roast or grilled meat with vegetables such as broccoli or bok choy to name a few.  Potato and sweet corn were not allowed on the diet but I did eat avocado as this was highly recommended.

Dessert

Cup of tea with berries

‘This was the hardest three months of my life but the feeling I had afterwards was amazing.  My stomach felt tight like I had abs all the time.  I felt surreal.  I was eating such an unhealthy diet previously that I didn’t know what being healthy felt like.  This felt amazing!’ 

What was the hardest about the diet?

‘The first two weeks was the hardest as I had a huge energy crash.  I was highly irritable and was sleeping at my desk by 3pm.  My shirt would be untucked and my tie swung behind me the wrong way around.  I also had to cut out yoghurt and milk which I really loved.'

Did you take any multi-vitamins or any other supplements?

‘I took a multivitamin tablet a day.  The diet said that you didn’t need calcium from dairy alone, greens were sufficient.  I don’t recall the diet recommending a calcium supplement and I am not sure if the multivitamin tablet contained calcium.  The diet did not recommend additional supplements but I felt that I needed a vitamin tablet.’

How are you maintaining your weight loss?

‘I maintained the diet but re-introduced carbs.  I eat carbs only in the form of sweet potatoes as it's a low GI food.  I was not keen on pasta and rice as I always noticed that I felt sleepy after eating these.  If I was out with friends and I ate rice, particularly Jasmine rice, then I would be the first to be asleep at the dinner table!  I still have a cheat meal once a week where I still choose to eat rice, pasta and other favourite foods.'

What’s your diet like now?

Breakfast

1 x sweet potato with tuna, chicken or hard boiled egg

Lunch

Avocado and chicken salad with salad greens, tomatoes and another sweet potato

‘I continue to snack on fruit and nuts all day.’

                                                                                         

Dinner

Similar to lunch

‘I eat dinner quite late as I train after work for almost three hours.  Sometimes I feel a little faint during training and hence why I introduced carbs back into my breakfast and lunch.' 

Your last words before we bid you farewell?

‘It was the best thing I did.  At first it was one of the hardest 2 weeks during the crash, but then it all came together.  The satisfaction of securing tight abs made it totally worthwhile!   I’ve made it to the top 30 for crossFit and I have also made it on TV last week.  If you'd like to watch the clip where I am exercising then check out this video on 'The Box UK' on Ramp Training

  

The purple impression

Thank you so much Joe for sharing your inspiring story with us today.  The positive changes for Joe are that he stopped smoking and he is exercising successfully at a competitive level considering that he never exercised previously.  He is also eating fruit and vegetables which are a valuable source of vitamins, minerals and anti-oxidants.  


I have recommended that Joe introduces carbs pre-exercise in the form of smoothies, fruit and yoghurt or in another format that is easy to digest and is acceptable for him.  This could help improve performance and avoid the ‘dives in energy’ that he has experienced previously.   


As he trains for up to 2-3 hours per each exercise session, he may benefit from a sports drink during training to replace electrolytes and provide additional energy.

The diet over a short period of time has clearly been helpful in reaching Joe's weight loss goals.  Joe was insightful and was able to recognise when he needed to increase his energy intake through carbohydrates to meet the high demands of his exercise routine.  


I still feel that Joe can reach peak performance if he increased his intake of carbohydrates pre and post training.  


What do you think?  

Part Two - Interview With A Marathon Runner

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In part two of the marathon series, Shaun Cleghorn tells us about his journey through a marathon.  He is 39, a cost manager, has a delightful sense of humour and is the proud father of a beautiful little girl.

‘Awesome! He’s married to a dietitian.' I remind myself. 'So will he have the perfect diet..’ I wonder. ‘Or will he surprise me through this interview process..’  Surprisingly, through-out the line of questioning, he was funny, warm, honest and just himself.  ‘Ah, this is going to be good,’ me thinks and ‘yes, you don’t want to miss Shaun's words of wisdom.’

What inspires you to run?

‘It’s a combination of things; to keep fit, watch my weight and generally stay healthy.  It also appeals to my competitive nature and I enjoy pushing myself.’

In your opinion, how important is food in relation to performance?

‘I wouldn't say I place a lot of emphasis on food to improve my performance. However, I am very conscious before I run or play any sport that I have eaten correctly and what I have or haven't eaten won't negatively affect my performance.’

Is there any food or drink that can increase your speed?

‘Again I don't think there is anything that I think makes me go faster but I find that if I haven't eaten properly or hydrated well beforehand then I won't be as fast as I could be.’

How do you eat during training?

‘For breakfast I'll have a bowl of muesli and the only thing I'll vary is the number of bowls I have. This is my most important meal and can't leave the house without it.'

Why is breakfast so important to you?

‘It kickstarts my metabolism and also sets me up for the day. If I start out healthy and structured I’m more likely to follow that behaviour through for the rest of the day.'

What do you eat for lunch and dinner?

‘For lunch I'll have either pasta or a noodle salad or a whole wheat baguette.  In addition, I may also have some fruit or a nut / dried fruit snack.’

‘For supper it really depends on how well stocked the fridge is. Generally it involves chicken, fish, pasta, vegetables and occasionally red meat. This is followed by a yoghurt and sometimes chocolate.  I tend to get quite a sweet tooth when I'm training.  There are obviously occasions when I eat out, in which case I don't tend to worry too much about what I eat.’

Have you ever felt any pressure when eating out?

‘The way I look at it is I try and eat healthily when I can but I’m not obsessive about it.  I realise that one’s lifestyle is not conducive to doing this 100% of the time and I suppose going out is a kind of ‘reward’.  I’m more conscious of doing a workout beforehand to earn the credits rather than burn it off afterwards!  The more I exercise the easier I find it to eat healthier.'

What’s your favourite recipe?

‘I don't have a favourite and I like most things cooked well. For me the enjoyments from food come from the occasion and the company you are sharing it with.’

Well said, so what did you eat the night before the ‘big day’?

‘I had a large bowl of pasta with a simple light tomato sauce. I was quite bloated afterwards but felt fine by the next morning. Throughout the day I ensured I was well hydrated.’

Tell me about breakfast on the day.

'In the morning I had a bowl of cereal (what else!) and about 1/2 litre of water. About half an hour before the start I had a bottle of Lucozade Sport.'

Do you take any supplements?

‘I didn't this time but in the past I have taken anti oxidants to help with my immune system as it tends to become less resistant when I'm training hard.’

Interesting, tell me more about the antioxidants?  Did anybody recommend it?

‘I didn’t get any specific advice from anyone but did do a bit of research. Not specifically aware of the products but used Zinc and Vitamin C to boost my immune system and Vitamin B to help with muscle repair.'

‘I didn’t mention it before but for this marathon I had a Lucozade recovery drink.  This had 25g of carbs to help rebuild lost glycogen stores.  I also had an ice bath after every long training session which helped ease muscle stiffness.’

Do you count your carbohydrates during training?

‘I did have a diet drawn up for me by my personal dietitian to increase my carbohydrate intake.  I found it quite difficult to maintain it as I had to eat a lot more than I normally do. When not in heavy training I try to maintain a balanced diet and let the carbs take care of themselves.’

How much carbs were you aiming for per day?

‘I was aiming for about 550-600g carbs per day which was based on 3 main meals a day as well as a mid-morning and mid-afternoon snack. I struggled a bit to follow it during the day as it made me feel quite full and I really felt like I was eating too much.’

What are your top three advice to other runners?

‘Stay well hydrated before, during and after your run.

Ensure your carbs intake is sufficient for the type of running you are doing.

Practice your race day fuelling strategy during training so you know what works for you.’

Finally, how long did it take you to complete the marathon?

‘I finished it in 3 hrs 54mins which was slower than I had intended but probably reflective of the amount of training that I did. I didn't run for any charity as I had a ballot place. This was my second marathon and I hope to do some more in the future, provided that I can set aside enough time for proper training.’

Purple Impression

Thank you so much to Shaun who has just inspired me to consider running a marathon next year!  He makes it sound effortless and 'do-able' don’t you think?   

What’s Going On The BBQ Tomorrow – Stuffed Salmon

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You’re thinking what I’m thinking....or dreaming..  Let’s take advantage of this sizzling weather and relax with friends over a BBQ.  Sound good?  I think so.  So what are we cooking?

Did I hear someone say salmon?  Fantastic choice.  I do love salmon.  There’s simply something about its coral and rose coloured flesh that always makes my belly shimmy in joy. 

Why salmon?

Along with other fatty fish, it’s rich in omega-3 polyunsaturated fats of course!  These essential fatty acids have been well documented for their heart protective role.   

What’s more is that an Australian study in Nutrients implied that omega-3s may play a role in appetite suppression and a shift in metabolism for the accretion of lean body tissue.  Obviously we need long-term and well controlled studies to confirm these effects but it certainly is food for thought.

Don’t forget that PUFA rich diets can lower your levels of plasma triacylglycerols and cholesterol too.  This does not mean loading up your plate with PUFA rich oils.  Instead, trade in your saturated fats from butter, baking, processed foods and takeaway meals for nuts, fish, walnuts, soybeans, DHA fortified margarine and canola oil to name a few.

Stuffed salmon

But that’s certainly enough geek talk for now.  Here’s a great suggestion for a BBQ.

Last summer, a wonderful French lady I know picked up a large fresh salmon from a fishmonger.  She then proceeded to fill the centre with sliced onions, carrots and tomatoes.  We dressed the salmon with lemon juice, freshly cracked black pepper and dried herbs. 

After wrapping it in aluminium foil, pop it in the oven or on a blazing hot BBQ for a remarkably regal feast.

Believe me; your guests will be blown away by this exquisite meal.  While that’s cooking, escape the heat for some fresh air with my Spanish Sangria.

Have a wonderful weekend everybody!  Please don’t hesitate to share your favourite salmon recipes below.  I love hearing from you.