Functional Medicine in Practice

Nutri Advanced are delighted to bring you a day of case based training and patient centred functional medicine as presented by the UK IFM Certified Practitioners Group. This exclusive group of 13 UK based practitioners have completed and passed the rigorous examinations set by the Institute for Functional Medicine, and have several years of applying these principles in practice. The group are of multiple different disciplines meaning that they are viewing functional medicine from many different angles giving attendees different experiences and understanding of how the functional medicine model fits into clinical practice.

This event is also available for ROI Health Professionals & Student Health Professionals

If you’re a Student Health Professional you can receive an extra 20% off the standard Early Bird discounted price, please call us on 0800 043 5777 to book your place.

Functional Medicine in Practice – the Reality! Is a recognised IFM Educational Event

The Institute for Functional Medicine recommends this education event for those interested in exploring the application of the Functional Medicine Matrix Model. Through the process of case-based learning, those attending this day-long event will advance their understanding of the foundational tools and resources used by seasoned IFM Certified Practitioners (IFMCP). This clinical and teaching team comprised of Pete Williams, Jo Gamble, and Robyn Puglia will share their decades of knowledge and experience as they model strategies of clinical implementation using the Functional Medicine approach.

TOPICS

8.00-9.00
Registration

9.00- 9.30
Introduction – The Art and Science of the Patient – Clinician Relationship. How to build a successful Functional Medicine Practice.

9.30 – 11.00
Jo Gamble – Case studies exploring the role of detoxification, hormones and the gut.

Case 1. A functional approach to IBD

Case 2. Immune suppressed individual with coeliac disease negative to TTG but genetically positive

Case 3. Endometriosis

11.00- 11.30
Break: Rest the mind, Eat and drink whole foods while you network.

11.30-1.00
Robyn Puglia –Using the Functional Medicine timeline and matrix to approach a complex case. A case study involving chronic fatigue syndrome / ME, methylation, chronic Lyme, hepatic and neurological dysfunction and more!

1.00-2.00
Lunch: Protein dense, good fats and Phytochemical rich carbs.

2.00-3.30
Pete Williams – 3 case studies that showcase Functional Medicine thinking.

Case 1. A rare example where exercise and environment become detrimental to a patient’s health. Exploring the role of movement, genomics, environmental toxins and free radical exposure.

Case 2. Sometimes the best medical interventions are the ones that require friendship, physical touch and the decision to move house. Pete explains the relationship between social isolation, socio-genomics and depression. Can hormones such as Oxytocin and Dopamine be manipulated to help?

Case 3. How an IPhone application changed the health of a stubborn 76year-old. An example of movement medicine, socio-genomics and some targeted nutrition changes.

3.30-4.00
Break: Love your caffeine, fruit and nuts. Great time to share business cards.

4.00-5.00
Expert Discussion Group – “The Clinical pearls of functional medicine in practice” with open floor for questions. Your chance to pick the brains of 7 IFM certified practitioners: Anne Edwards, Sarah Green, Dr Adigo Atabo, Tanya Borowski, Tracey Randell, Alex Manos & Deirdre Nazareth.

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Flaxseed Bread

I had to pop out and get extra eggs for this today .. as “someone ” had them for lunch:) but leaving the flaxseed and almonds to expand for an hour has resulted in a far lighter “loaf”… Flaxseed sandwich bread recipe:

80g ground almonds
250g ground flaxseed
4 eggs
50g coconut fat or organic butter
1 ½ tsp bicarbonate of soda
2 tablespoons lemon juice
1 tsp sea salt
large handful fresh spinach leaves or half a grated courgette

Preheat oven to 170 degrees. Line 23cm loaf or square tin with parchment or coconut fat.
Add all ingredients to a food processor with 100ml water and blend till smooth
Leave to sit for a few minutes (or an hour ideally!) to thicken then blend again.
Put dough into prepared tin and smooth the top with back of a wet spoon. Bake for 45 mins till golden and springy.
Leave to cool, then turn it out and slice lengthways to make flat sandwich bread.
Store the bread in the fridge in a zip-lock bag it makes it last longer, and if you want to freeze it that works too, I normally slice it before freezing first though to make toasting easier!
Faxseed Bread

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What’s Your Gut Instinct?

gut feeling
Do you suffer from some type of digestive disorder; IBS, bloating, constipation, diarrhoea, heartburn, reflux or gas? If the answer is yes, you are not alone, around 50% of the UK population have at least one digestive issue at any one time.

Some of us don’t even realise the extent that digestive problems can have on us. They can be causative or contributing factors to allergies, arthritis, autoimmune disease, rashes, acne, chronic fatigue, mood disorders and weight gain or weight loss resitance. This is why it is so important to maintain a healthy gut at all times, not just to avoid the adverse symptoms that come with poor gut health but also to ensure overall optimal health.
healthy gut

Come along to a free health topic session on gut health with Functional Nutritionist Tanya Borowski and Medical Herbalist Julia Behrens to learn more and receive their guide on how to achieve optimal gut health.

If you are interested in coming along please contact Bea on 01323 833535 to book your FREE session

Date: 5th May 7.00pm

Location: Herstmonceux Intergrative Health Centre, Hailsham Road, Herstmonceux, East Sussex. BN27 4JX.

 

 

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Mushroom Protein or A Cup of Tetley’s?!

I have read two oh so conflicting articles via Facebook posts from friends this morning and it’s really got me fired up! –  Here are the links to both:

http://www.elle.com/beauty/health-fitness/a28600/amanda-chantal-bacon-moon-juice-food-diary/

http://kathleenkerridge.com/2015/01/28/the-upsetting-reality-of-modern-day-poverty/

The first one is an article written by Elle.com about the beautiful life of one Amanda Chantal Bacon, founder of Moon Juice Bar. The article starts “When juggling busy careers and lives, it’s not always easy to find the time to hit the gym or prepare a healthy meal. For inspiration, we’re asking influential women in a variety of industries to share a typical day of eats and fitness, to see just how they balance a healthy lifestyle with their jam-packed schedules”.

Key words that get my attention are “inspirational” & “typical day”….. I think, great, this is exactly what women are looking for, inspiration of how to look after themselves, as well as their family and manage a full time job. I read on…..  Chantal says” “I usually wake up at 6:30am, and start with some Kundalini meditation and a 23-minute breath set—along with a copper cup of silver needle and calendula tea—before my son Rohan wakes.”

My heart begins to sink – I’m in the nutrition industry, and I have no idea what silver needle??? and calendula tea is! So I’m fairly sure my clients don’t either. It gets better (or worse, in fact)…… before 9am she tells us…
“”At 8am, I had a warm, morning chi drink on my way to the school drop off, drunk in the car! It contains more than 25 grams of plant protein, thanks to vanilla mushroom protein and stone ground almond butter, and also has the super endocrine, brain, immunity, and libido- boosting powers of Brain Dust, cordyceps, reishi, maca, and Shilajit resin. I throw ho shou wu and pearl in as part of my beauty regime. I chase it with three quinton shots for mineralization and two lipospheric vitamin B-complex packets for energy.”

Okayyyyyyyyy, if I start talking to my clients or friends about Brain Dust, cordyceps, reishi, maca, and Shilajit resin they’d be out of the door headed for the first pub or cafe for sure feeling they could never live up to these standards! Or that I was living in Middle-Earth!

I feel so passionately about what I do and learn. I want to be able to empower clients and friends with lifestyle tips and recipes that they can realistically integrate into their busy lives to make a difference to their health and well-being. How about:

“Could you set you alarm for half an hour earlier to have 30 minutes to yourself to practice some stretching or yoga techniques, and have a glass of warm lemon water to start your day, rather than go immediately for the caffeine(the caffeine can come – don’t worry – but can we start with the lemon water)”.

Then I might give some breakfast ideas, for example all of us in our small family of 3 are currently enjoying some oats pre-soaked the night before in coconut milk(not too esoteric) and then in the morning add a handful of frozen blueberries, mixed nuts and seeds and I have some ground flaxseed too(as my hormones are changing –  but that’s another post!) –  and use Linwood’s, pre- ground. Or other morning’s scrambled eggs with avocado on a slice of rye toast or my flaxseed sandwich bread – recipe posted previously.

The point is to listen to where people are at, hear them and provide them with ideas that don’t overwhelm them or make them feel inadequate before they even start. I NEVER have time to spirialize a salad for lunch, but I can chop up 4-6 colours of veggies : a pepper, a carrot, a courgette, some celery, some pre- cooked broccoli from last nights dinner and some cauliflower- stick them in a zip lock bag and grab some protein in the form of hummus or a salmon burger that was again last nights dinner.

I don’t profess to be “an influential woman” in this industry, but wow if I was, I’d like to think I’d tell it a different way!:)

So, the second article that contrasted the first so dramatically is linked, it’s the polar opposite end of the spectrum –  and brings us right back down to earth for sure. I’m going to read more about kathleenkerridge .

 

 

 

 

 

 

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Eight Tips For Healthy Eating in the New Year!

1. Read the label before buying anything: If artificial precedes another word- get rid of it! (Artificial fillers, sweeteners, preservatives, etc.)

The best indicators of how highly processed a food is can actually be found in the list of ingredients. If what you are buying contains more than 5 ingredients and includes a lot of unfamiliar, unpronounceable items you should reconsider before buying. Limit food choices that contain a food label on a box, packaged in a bag, or plastic wrapper- eat real whole food as often as possible.

2. Shop local: I recommend buying meat from a local butcher (know where your meat comes from), use farmers markets and veg box schemes for your produce and proteins. Riverford and Abel & Cole also do some really lovely delivery schemes.

3. Limit dairy: Most dairy is produced with unethical farming practices and contain a host of chemicals, hormones- if you do consume dairy, opt for organic and farm fresh.

4. Avoid eating out: Instead plan ahead and bring a home-cooked meal or healthy whole food snack with you. Half an avocado and some lemon juice or some chopped up veggies and hummous – it really doesn’t have to be complicated.

5. Toss the refined sugars: (crackers, crisps, pies, scones, biscuits, etc.). Sugar is the most inflammatory thing that we consume and most of us consume far too much. Recent studies showed sugar addiction to be a more powerful stimulator of dopamine reward pathways than cocaine! While it’s hard at first, going through a sugar detox will free you from the need to eat every hour or two to keep blood sugar stable and will give you mastery and control over your food choices since you’re not following cravings. Once you cut it out you’ll notice the beauty of mother natures sweetness such as a handful of berries and some nuts and you’ll find confectionery a thing of the past!

6. Add (raw) apple cider vinegar to your meals throughout the day to aid in digestion

7. Use healthy low-glycemic fruits to satisfy sweet cravings. You can make some delicious desserts in a healthy way to satisfy a sweet craving. Some of your best options are fresh or frozen organic berries, green apples, or a fresh fig.

8. Eat 8-10 servings of vegetables daily: Best bets are cruciferous vegetables, like cabbage, broccoli, cauliflower, and leafy greens. If you don’t like them steamed, broiled or raw, try a green smoothie drink with lots of spinach or kale – it’s delicious! Plants contain phytochemicals and these “chemicals” have so many health benefits: anti-inflammatory, anti-carcinogenic, aid liver detoxification pathways, modulate the gut microbiome…. See too many to mention, but my all time favorite, if I had to name it –broccoli!

Happy 2016
In the very best of health,
Tanya x

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What’s Going On With Hashimotos

As my clinic draws to a close for 2015 – as does my practitioner training with The Hashimoto’s Institute: http://hashimotosinstitute.com
“The mission of the Hashimoto’s Institute is to transform the treatment of Hashimoto’s thyroiditis worldwide through clinician and patient education efforts”.

I am so excited to have built upon my knowledge through Functional Medicine to be able to better apply this model in the UK with my clients. Hashimoto’s is so poorly diagnosed and managed, the answer however is not just to replace a synthetic drug(which actually is most often needed and required to best help lower TSH) with a glandular or supplement alternative – this is just poly green pharmacy!

The approach is to understand the interconnecting web of “whats going on” for that individual client and then by gradually alleviating triggers that fuel vicious cycles of dysfunction healing is better placed to occur. Here are a few areas/triggers that I look for, and provide fuel for that vicious cycle:

Are there nutrient depletions: commonly ferritin/iron(thyroid requires iron to function), B12, Vitamin D and Zinc.
Are there “infections”: most commonly associated with Hashimotos are h.pylori, Epstein Barr, Yersinia and more anecdotally Blastocystis hominis and SIBO.

Are there Food Sensitivities (not the same as an intolerance… but thats a whole other post!) – but a “sensitivity” is an immune response to a nutrient derived “trigger” – common ones in Hashimotos being gliadin (gluten) and casein.

Is there a poor stress response –  that causes adrenal dysfunction too.

There are other areas of the web to unwind and of course this all inter-connects to create a vicious cycle. For example – if a client is low in iron – do you supplement or do you dig deeper to assess “why” are they low in iron….. is the gut absorbing? is there too much dis-harmony within the gastrointestinal tract with SIBO and or dysbiosis that if you supplemented iron you’d simply be proving fuel for the bugs!

I am thrilled to be able work with Hashimotos and hypothyroid clients to best help them unwind the complexity of their own vicious cycle.

Yours in health as always,

Tanya

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The Perfect Storm : Hashimotos

Poor gut health can suppress thyroid function and is also part of the “trio” that collide to create the “perfect storm” for Hashimotos to develop:
The trio are:
1) A genetic vulnerability – there are certain gene types that leads an individual to be more susceptible to autoimmune development
2) A trigger/triggers – each person will have their own signs, symptoms and underlying triggers for the development of the condition.
Among the many are:
• Digestive imbalances
• Nutrient depletions
• Infections
• Inflammation
• Adrenal and blood sugar disruptions
• Food sensitivities or intolerances
• Environmental intolerances
3) A permeable Immune Barrier – the most significant of which is the Gastrointestinal Barrier aka leaky gut.

Based on most recent research performed by http://hashimotosinstitute.com

(with whom I am working currently on more specific training to bring to the UK in 2016), here’s a general outline written by Dr Izabella Wentz how she describes the mechanism behind Hashimoto’s hypothyroidism development:

1. “The gut, which is the “home” of our immune system becomes imbalanced, (the early warning signs of autoimmune disease are often gut related, and may include gut distress, acid reflux, bloating, irritable bowel syndrome, diarrhea, constipation). This may also be the beginning stage where fatigue will be seen as the body stops absorbing nutrients properly due to the gut imbalance. The TSH test will likely be normal, but thyroid antibodies will be present, however 99% of the time never run on a standard panel. This is the BEST time to act, work pro-actively with a trained practitioner as it’s so much easier to prevent damage at this point!

2. The immune system starts to attack the thyroid more aggressively (symptoms of anxiety, palpitations, irritability as the damaged thyroid releases hormone into the bloodstream). At this point, thyroid antibodies will likely be detectable, and a slight change in TSH may be seen.

3. The thyroid becomes severely damaged and scarred and can’t produce more hormones, and thus the person becomes hypothyroid (symptoms of hair loss, fatigue, cold intolerance, depression, brain fog, inability to lose weight, a.k.a. the “typical” low thyroid symptoms). At this point, a change in TSH is more likely going to be seen”.

Unfortunately, most people are not diagnosed until about the third stage of Hashimoto’s, that is, if their thyroid problem is uncovered at all!

When we work on at least two of the trio (we can’t do anything about the genes you are born with) – 1) THE TRIGGERS AND 2) GUT HEALTH through lifestyle recommendations to alleviate and reduce triggers  together with restoring barrier integrity we can start to break various vicious cycles of inflammation. It’s not a one pill one fix approach, sure it takes time, BUT it’s proactive and is addressing causes rather than treating the end game!

Yours in health,

Tanya x

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Metabolic Cleanse programmes exclusively to FORM clients

Our 2 week Metabolic Cleanse, doesn’t mean you will be starving and living off celery, it does mean getting rid of foods that cause blood sugar spikes and upset gut health. By the end of the 14 days you’ll be leaner, less bloated and much better informed as to how to take control of your well being.

It does mean you can kick start some weight loss. Yes—14 days is all it takes to activate your body’s natural ability to burn fat and lose weight. We are going to help you break your addiction to sugar, wine and sneaky bits of processed foods.

It does mean you are going to feel happier and more energised, as well as seeing measurable improvements in blood sugar control. You may even notice a lessening of joint pain, asthma, headaches, brain fog, allergies, skin problems, and other bothersome symptoms.

So, If you’re ready to ignite weight loss and reboot your health after maybe a few too many glasses of rose this summer, We would like to invite you to take part in the FORM 14-Day Post Summer Metabolic Detox, run by our Functional Nutritionist Tanya Borowski

The 14-Day Metabolic Cleanse is for YOU if…
Numerous diets have failed and lost weight came back and then some! With the support provided with the program you can be sure you will get the guidance and push you need to follow through.
You’re tired of being food-deprived! A previous participant has called this program a “Detox for Foodies.” With 3 meals and a snack every day, including delicious soups, salads, side dishes and smoothies, you will NOT starve!
You don’t want to be a mathematician and partake in pointless calorie counting. Don’t count, just eat fresh whole foods!
You’re ready to make a lifestyle change that will yield the results you’ve been looking for! Many of the participants that started last year are still following the program…and continue to see dramatic improvements in their weight and health!
Here’s What Your 14-Day Metabolic Cleanse will include:

Kick-off workshop –Saturday 10th 10am:Tanya will share what to expect during the detox and exactly what to do to set yourself up for a successful fortnight.

Daily Nourishing Emails:These daily inspirational emails walk you through your detox step-by-step so you can relax and enjoy.

Done-for-You Meal Plan:You’ll eat real, delicious food and receive a 14 day menu plan with accompanying recipes.

Detox Recipe book:Having a healthy shopping list and recipes at your fingertips takes the guess work and mystery out of eating healthy. You’ll see that healthy eating can go hand in hand with a busy life. Your Detox Cookbook includes delicious for every meal as well as being a lovely addition to your recipe book collection post detox.

A Metabolic medical food supplement : UltraClear Plus® pH: 

Formulated to provide enhanced, specialised nutritional support to address metabolic detoxification. Featuring potassium citrate and sesame, this formula helps to promote alkalinization and support liver detoxification function. UltraClear Plus pH also features L-glycine and magnesium sulfate to support Phase II detoxification activities, as well as green tea catechins and mixed carotenoids to provide antioxidant protection against potentially harmful compounds generated during the natural detoxification process. A formula that provides well-rounded nutritional support in conjunction with the 14 day food plan.(rrp £55 incl postage)

You’ll enjoy community support:We’ll all start on the same day. On signing up you’ll receive access to a members only Facebook page to ask questions and share experiences with fellow “detoxers” and over the 14 days have access to a daily on-line Q&A live forum run between 10-11am so you never feel on you own.

 

In the FORM 14 Day Detox, you’re going to enjoy: 

  • Green Drinks – This will boost your energy!
  • Ayurvedic Teas – This will ease digestion and reduce cravings (don’t worry, nothing fancy here – it’s so simple it will astound you!)
  • Superfoods – These will make you feel full as well as provide your body with the nutrients it needs to really hum!
  • Whole fresh foods – This will help your body release toxins and combat internal inflammation

How are the 14 days split up?

Days 1-6 and Days 10-14 will include:

▪ 3 meals a day (meat or vegetarian option) plus an optional snack

Days 7, 8 and 9 are liquid days and will include:

▪ Vegetable juices

▪ Soups

▪ Smoothies

What results will you experience?

  • Reduce your sugar cravings  (in fact you’ll step away from all refined sugars!)
  • See a distinct glow to your skin tone
  • Release excess weight (clothes will fit easily)
  • Boost your energy  (remember what it felt like to wake up rested and not need a coffee in the afternoon?)
  • Have new tools for healthy eating

And just feel great!

Some past clients of Tanya’s comments

“I loved the detox feel great. Enjoyed cooking new recipes loved the smoothie soup am inspired by food again it’s been a long time. Thank you”

“My Skin is better and am sleeping better”

“Although not quite at 14 days, have weighed and measured: 2 kg down, with 3 cm off waist and 1cm off hips – pleased with the results”

Costs:

The Main Event Programme £125 provides:

  • 14 days of medical food: UltraClear Plus® pH
  • Complete 2 week suggested menu plan with recipes (optional)
  • Smoothie / Juice / Soup recipes
  • An introduction workshop with Tanya
  • Facebook private group to share your experiences and ask questions
  • Additional tips and advise further aid detoxification and cleansing

The Totally Pampered Programme £799 provides:

A bespoke meal delivery service in addition to the information outlined above(London only):

  • Lunch, dinner and a snack – Not breakfast as this consists of your medical food and best made at home- it’s dead easy and nourishing, I promise!
  • Delivered to you by 6am each day in a cooler bag to your preferred location
  • Appropriate soups, protein shakes and green juices supplied on the liquid days
Both programmes options are overseen by Functional Nutrition health expert, Tanya Borowski.

This programme is nutritionally balanced and encourages a diverse nutrient dense whole food diet during the 14 days. It is not calorie restricted but certain foods are excluded, while others are encouraged.

To book:

PAMPERED PACKAGE
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Gluten Free Waffles

 

 

 

 

 

 

Gluten Free Waffles
Ingredients
250g gluten free flour ( Doves self raising)
1 teaspoon xanthan gum
50 g sugar or 30g xylitol
1 1/2 teaspoons baking powder
1/2 teaspoon salt
13 fl. oz. almond, bonsoy or coconut milk, at room temperature
7 tablespoons vegetable oil – I use coconut
4 eggs, separated

Directions
1 Preheat and prepare your waffle iron according to the manufacturer’s directions.
2 In a large bowl, place the flour, xanthan gum, sugar, baking powder, baking soda and salt, and whisk to combine well. Place the milk, oil and egg yolks in a separate small bowl or measuring cup and whisk to combine well. Create a well in the center of the dry ingredients and pour in the wet ingredients. Mix to combine well. The mixture will be relatively thick.
3 In a separate bowl with a hand mixer or in the bowl of your stand mixer fitted with the whisk attachment, whip the egg whites into soft peaks. Fold the beaten egg whites gently into the large bowl of batter until only a few white streaks remain.
4 Spoon about 3/4 to 1 cup of batter into your prepared waffle iron (more or less depending upon the size and shape of your iron), and spread the batter into an even layer, stopping about 1/4 inch from the edge of the iron. Close the lid and cook until steam stop escaping from the waffle iron, between 4 and 5 minutes, depending again upon the capacity of your waffle iron. Remove the waffle from the iron and serve immediately. Repeat with the remaining batter.

Serve with:

Blueberries(frozen works just as well this time of year) whizzed in a blender to form a “coulis”

Organic double cream whisked or coconut milk can stored in fridge for 24 hours forms a thick cream too for dairy free.

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TO JUICE OR NOT TO JUICE…..?

 

Juice is not equivalent to fruit. In fact, juice is a far less healthy option than a real piece of fresh fruit. Despite the fact that freshly-squeezed juice has a health halo and is marketed as natural, nutritious and fat-free (thanks to the growing number of juice bars everywhere), juice is increasingly coming under fire for its significant content of fruit sugars and the fact that it’s so easy to over consume.

Yes, you can eat more fruit depending on your age and activity but there’s no need to overdo fruit if you’re not burning it off. Fruit has a different nutrition profile to vegetables, having more natural fructose sugar and kilojoules (calories) than vegetables but less fibre, fewer minerals and fewer natural protective phytochemicals too.

What’s the problem with fruit juice?

Fruit is changed when it gets blended or pulverised into juice. It’s no longer equivalent to whole fresh fruit and here are seven reasons why not:

1. Its intact whole cell structure has been broken down so no chewing is needed – you just swallow it down. It’s no longer a whole food.

2. The natural sugars in juice (mostly fructose with some sucrose) are absorbed more quickly into the bloodstream than those in whole fruit so it’s similar to a soft drink. See point 5.

3. There’s little fibre, which normally acts as a natural brake to overdoing it. Ponder this: you can drink a glass of apple juice in a minute but you can’t chomp your way through three or four whole apples which is what went into that glass.

If you’ve ever juiced your own, you know that it takes a lot of fruit to make a single glass of juice and you throw away a lot of fibre. I have a citrus press and when oranges are in season, we buy a case and use them to squeeze fresh juice (once a year is fine). I now know that I use three small or two large oranges to obtain ONE half glass of juice. So one orange yields around a quarter of a glass of juice, which is 70mL.

4. Drink juice and you won’t feel as full. Drinking just isn’t as satisfying as eating the same amount of kilojoules (calories) in food. It’s called ‘liquid calories’ and there’s mounting evidence4,5,6 to connect them to the obesity epidemic. Put simply, fluids pass into our bodies more rapidly than food.

A 2013 study reported that while some fruits were protective (apples and berries), drinking fruit (in the form of juice) actually increased the risk of developing type 2 diabetes.

5. At anywhere from 6 to 14 per cent sugars, juice has as much sugar as classic fizzy drinks and cordials. Even those labelled “100% fruit juice” still have 11 per cent fructose (natural fruit sugar) and water. Think of them as drinks with all the sugar but none of the fibre. Vegetable-fruit combos have fewer sugars (e.g., orange juice with kale and spinach)

6. Many – but not all – juices are acidic (e.g., orange, grapefruit and pineapple juices – one reason why they’re so refreshing), so sipping one over the day can increase your risk of dental erosion.

7. Juices are not low kilojoule (calorie) drinks. One 250ml (8oz) glass of freshly-squeezed orange juice contains 365 kJ (87 calories) and is the equivalent of two oranges. However, it has a fraction of the fibre and twice the quantity of sugars.

A 250ml glass of orange juice has 20g of sugars and 365kJ VS 1 orange that will yield just 8g of sugar and 175kJ. The orange has 2.4g of lovely fibre against the juice at 0.5g.

Bottom line: Forget juice. Eat fruit 

Think of juice as ‘liquid calories’ that don’t satiate, are all too easy to over-consume and don’t pack in the fibre of whole fruit. Yes it’s healthy (in small doses) and has a divine flavour but it’s still high in natural sugars and ranks on a par with soft drink. Sip with caution. And eat a piece of whole fruit with a glass of water. Or dilute your juice with water or ice.

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