You are here >>> Home >> Blog    > Older blog posts > Archived blog posts Metabolic timing  23rd February, 2012 It may sound like a technical term, but metabolic timing is basically just another way of saying “what to eat when”. Timing is everything when it comes to the effective functioning of our bodies and their many processes, including metabolism, digestion and the immune system. Balance, variety and moderation Linked to timing are the appropriate guiding principles to consider when choosing your food for the day, week or season - those of balance, variety and moderation. Balance means making a choice of cleansing and building foods, proteins and carbohydrates, calorie intake and energy expenditure to reflect your individual needs. Variety means making sure that throughout the year, a good range of foods is chosen - choosing seasonal and local foods automatically brings an element of variety over the months. Moderation refers to both the amount of food and the number of ingredients in any one meal. Timing is everything The principle of balance and timing are the most useful yardsticks with metabolic timing. There should be a balanced intake of different kinds of food throughout the day and each week. This includes a balance of fruit and vegetables and a balance of cleansing and building foods. It also includes matching protein and starch intake to the body’s need for protein in the morning and starch in the evening. It is now generally accepted that the metabolism requires protein between the hours of approximately 6am and 2pm, whereas starch metabolism is more effectively accomplished between 4pm and 10pm. A balanced endocrine system (the system of glands which secrete a type of hormone directly into the bloodstream to regulate the body) is reflected in a sharp appetite for breakfast, whereas not feeling hungry in the morning is an indication that you need to rebalance and kick-start your metabolism with protein.   Another tip is to plan the timing of meals. If you allow yourself to eat everything and anything at any time, it will be much more difficult to stabilise an improved eating regime. Limiting mealtimes to several hours apart is also a great incentive for meal-planning, so that each meal contains balanced and nutritive foods. This keeps you feeling satisfied until the next meal and the advantage of allowing your body to make full use of the foods you choose. Substitution If you are trying to change a particular eating or drinking habit, instead of making it a big deal, turn it into an occasion for self-congratulation. For example, by substituting fresh fruit for chocolate, or herbal tea for coffee, you can feel pretty good about yourself (and this ties in with Lent perfectly). Initially, this will need some determination and willpower, so focus on just a few changes at a time! Choosing food When choosing food, especially fresh produce, it is imperative to go for organic. As mentioned above, it is also important (in terms of ensuring intake of a broad spectrum of nutrients) to change your meal plans based on the seasons and what is available locally (the least travelling time will mean that the produce is in the freshest condition). A further consideration is the need to balance concentrated foods with foods that can be used in abundance. For instance, sprouted seeds, baby greens and fresh, green salad vegetables can be used without worrying about the quantity. By contrast, some fruits should be taken in moderation, such as  dried fruits, fresh dates and bananas. As a general principle, concentrated foods - including whole nuts and avocados - should be used sparingly. There will be further factors to consider, of course, depending on your individual circumstances. For example: • arthritis sufferers are usually advised to avoid citrus fruits • people with candida overgrowth are usually advised to avoid dried and very sweet fruits, rejuvelac and sauerkraut until the condition is under control • people with coeliac disease and gluten intolerance may need to avoid cereal grasses, where there is a risk of seed contamination. The circardian rhythm and the immune system That’s right - the time of day could even be an important factor in the risk of contracting and fighting infections! Scientists at Yale University have recently discovered that a protein in the immune system, used by the body to detect infection, is affected by the changes in our chemistry throughout the day. For example, they found that the time that an infection becomes active affects its severity. The production and function of this protein, like so many other physiological processes, is controlled by the body clock and varies throughout the day. In experiments, it was shown that immunisation at the peak of the protein’s activity improved immune response. By contrast, people with sepsis were known to be at greater risk of death between 2am and 6am, coinciding with the protein’s activity.  Both humans and bacteria go through a 24-hour routine on a daily basis, known as the circardian rhythm. The scientists at Yale University have found a direct molecular link between circardian rhythms and the immune system. ~ The SS Team   TIMING GUIDELINES Breakfast: This should be a nourishing protein meal, the main meal of the day, but it can still be quite a light meal. Lunch: Again, a protein- rich meal. Supper: Should be the lightest meal of the day. Go nuts! 15th March, 2012 Nuts are a highly underrated health food, not to mention a quick and easy snack on the go! The key is picking the right nuts and, of course, avoiding processed nuts covered in salt or sugar and containing harmful additives and preservatives. Nutrition Generally speaking, nuts are rich in protein and are a good source of vitamins, minerals and antioxidants. In particular, they are very rich in beneficial oils; a small number of carefully selected, high quality organic nuts gives a valuable source of oils to provide essential fatty acids, such as Omega 3 and Omega 6 oils. To ease digestion and for maximum nutritional benefit, whole nuts should be reconstituted with lengthy soaking, sprouted for a few hours and then eaten whole, in small quantities. Eating them dry from the packet is not recommended, because (unless very fresh) unsoaked nuts and seeds are dehydrated and very concentrated, giving the pancreas a hard time if too many are eaten in one day. The water used for soaking should be discarded, because it contains chemicals. For some nuts and beans (e.g. almonds and kidney beans), these chemicals can be harmful. It is also worth noting that not all nuts and seeds can be reconstituted, including oil-rich Brazil nuts. Having said that, and although when ready-shelled Brazil nuts are hazardous because they are often badly chipped, in the shell they are both delicious and useful, particularly as they contain selenium. Choosing your nuts Wherever possible, choose nuts that are still in their shell as this protects their inner coat from damage. It is equally important to eat them direct from their shell. When nuts have lost some of their thin inner skin, exposing part of the white flesh, this means that the air is already reacting with the oils in the nuts and they are in the process of becoming rancid. Rancid fat is a known carcinogen. The two exceptions to this rule are almonds and hazelnuts, because it is possible to buy good quality organic almonds and hazelnuts which have recently been harvested. Always check the packet before buying. If a few nuts have small chips, they should be discarded onto the compost heap - the worms will recycle them and they won’t be wasted! Having chosen good quality, organic nuts, they should be reconstituted as mentioned above. This is particularly important with almonds - the easiest nuts to digest! Ideally, they should be soaked overnight, the water discarded in the morning and then soaked for a further 12 hours (the second soak water also being discarded). Easy protein on the go! Half a dozen almonds can be added to your morning protein breakfast or chewed thoroughly on their own as a quick and healthy source of protein on the go, when there just isn’t time to sit down and eat. It should take you about 20 minutes to chew each small handful  of 6-7 almonds, to give yourself a chance to digest them properly. Nut milks You may be surprised to hear that nuts and seeds can be made into milks, which is great news for those with a dairy allergy or lactose intolerance. You can buy these milks in most health stores now, but if you feel the inclination, you can also make them at home - it’s easy! Simply: • Take the required quantity of almonds, hazelnuts, pumpkin seeds or sesame seeds and first soak them as described above. • Once soaked and the water has been discarded, put them into a blender with an equal volume of spring water and blend thoroughly. • Strain through a fine sieve.   • Put the fibre back into the blender with more water, blend and strain again. You’ll now have a delicious milk that is ready to drink immediately as it is, or it can be sweetened with a little honey! A great combination with a nutrients-fortified meal replacement or protein powder! A few words of caution! We do not recommend the frequent use of some nuts - for example, cashew nuts, because they are subjected to extreme heat treatment in order to extract them from their shells. This means that they are dead, in terms of beneficial enzymes, before they even reach the shops, let alone your blender! Peanuts are another type to avoid, because they are highly acid-forming and particularly indigestible. Think twice about any nut that cannot be bought in its shell - pine kernels, for example, are usually obviously rancid. It is also important to remember that nuts are such a rich, concentrated food that moderation is key - a little goes a long way! Good quality, organic nuts - well chewed - are an excellent source of fats and, for that reason, are not needed in large quantities. By contrast, nut milks, when taken fresh, are more easily digestible and make a great pick-me-up! ~ The SS Team   What is gluten and why is it a problem for some people? 2nd April, 2012 Walking around any major supermarket or health food store these days, you will see a wide range of products proudly displaying the “GF” (gluten free) logo. It is becoming more and more common for people to seek out gluten free foods, but why? And what exactly is gluten? What is gluten? Gluten is a naturally-occurring protein composite (a fusion of gliadin and glutenin) found in wheat, rye, oats, spelt, kamut, triticale, barley and all foods containing these. It is usually used in foods because it provides elasticity (e.g. to breads or pastries), as well as a chewy quality. It is often “hidden” in foods (i.e. as an ingredient within an ingredient), which means that those adversely affected by it or voluntarily seeking to avoid it (as part of a cleanse and detox regime, for example) should read food labels carefully and familiarise themselves with ingredients that are common sources of gluten, such as malt extract and maltodextrin.  How can gluten affect you? Coeliac disease One of the most serious ways that gluten can affect a person is by causing an immune system (allergic) reaction. For example, as occurs with those with celiac disease. Coeliac disease (spelled “celiac” in some countries and also known as gluten enteropathy) is a form of auto-immune disease that is often caused by an intolerance to gliadin - see above. It is believed to be a hereditary condition (most likely aggravated by environmental factors) and, unfortunately, is permanent. Another mooted cause of a predisposition to autoimmune disease is a condition sometimes referred to as leaky gut syndrome. Primary symptoms of coeliac disease include blood in the stool, debilitating abdominal pain, dermatitis herpetiformis (a skin condition), bloating, constipation, flatulence, diarrhea, nausea, fatigue, joint pains, severe weight loss, recurrent mouth ulcers and iron deficiency anaemia. However, these tend to vary from person to person. The immune response is triggered by the ingestion of, or exposure to, gluten and can lead to severe and irreversible damage to the lining of the small intestine. What can then result is the weakening of the immune system, as essential vitamins, minerals and other nutrients fail to be properly absorbed. Several factors can overload or weaken the immune system, and food allergies or intolerances to gluten, dairy products or artificial additives are prime offenders. Another factor to bear in mind is that, as we get older, our immune system  becomes even more prone to malfunction. This leads to a greater risk of excess inflammation, auto-immune diseases and infections.  Gluten sensitivity Even if you do not suffer from full blown coeliac disease, you may have a sensitivity to gluten, which is characterised by the presence of anti-gliadin antibodies and an inflammatory reaction in the small intestine. Unlike coeliac disease, a gluten sensitivity is unlikely to present many obvious (or at least definitive) symptoms, i.e. the condition is sub-clinical or “hidden”. While some of the same symptoms as coeliac disease may be present, such as bloating, abdominal pain and flatulence, these are relatively vague, making it particularly difficult to diagnose. Therefore, the primary difference between coeliac disease and gluten sensitivity is the severity of the reaction to gluten. Gluten free grains If you are looking for gluten free options, you can eat brown rice, corn, quinoa, amaranth and millet. These grains are increasingly available in supermarkets and health food stores and are versatile and tasty! You can also buy rice flakes and cook them like porridge if you are looking for breakfast alternatives - see further below. Gluten free breakfast meal and snack ideas It can be a challenge for anyone on a restricted diet to keep it varied and interesting. More importantly, it can be difficult to ensure that you are receiving the broad spectrum of vitamins, minerals and other nutrients that your body requires on a daily basis. However, there are an ever-increasing number of gluten free options out there and gluten free breakfasts and snacks needn’t be boring! For instance, try a gluten free muesli, which can be enjoyed with soy, rice, almond or coconut milk for those also going dairy free. Whatever milk you do choose, make sure it is gluten free. You can add chopped fresh fruit, grated apple or an organic superfoods blend for an extra nutrients hit and boost in taste! Another option is to go for two pieces of toast made from gluten free bread. Possible toppings include avocado, hummus, tahini, almond butter, gluten free baked beans or nut butter with banana. Alternatively, if you are short on time, bored of your usual breakfast / snack options or just haven’t gotten round to going to the shop, opt for a quick and easy gluten free meal replacement or protein shake, which has been fortified with nutrients. Having one of these in the cupboard means that there is never an excuse to miss a meal, go hungry or compromise on nutrient intake! Share your gluten free experiences, tips and questions with us on Facebook, Twitter and Google+! ~ The SS Team DID YOU KNOW? Quinoa was one of the staple foods of the Incas and grows traditionally in the South American Andes. Quinoa has the highest protein content of any grain (although, strictly speaking, it is a seed) and is a rich source of calcium, iron, B vitamins, phosphorus and vitamin E. You can find whole quinoa or quinoa flakes in stores. Amaranth is an ancient grain consumed by the Aztecs. It is high in protein, particularly the amino acid lysine, which is deficient in most grains. Amaranth is also high in calcium, magnesium, silicon and vitamin C. You can find puffed amaranth in stores that you can use as a breakfast cereal. DID YOU KNOW? About Specialist Supplements   >> Home >> Why Specialist Supplements? >> Why “food form” is so important >> What people say about us >> Contact us >> Terms and Conditions >> Health blog   Customer help centre   >> Products catalogue >> What’s new? >> Best sellers >> Free product catalogue >> Customer feedback  >> Health information pages >> Sitemap.xml >> Sitemap.html Quality and security   >> Manufactured in the United Kingdom under quality assured GMP (Good Manufacturing Practice) standards >> SecurityMetrics for PCI compliance, QSA, IDS, Penetration Testing, Forensics and Vulnerability Assessment >> 30-day money back guarantee on first purchases © Specialist Supplements Ltd 2011 All rights reserved Asthma and dairy 3rd May, 2012 It’s Asthma Awareness Week! Did you know that an incredible 5.3 million people in the UK are affected by asthma? It’s a chronic and debilitating condition that involves the muscles around the walls of the airways contracting when an affected person comes into contact with an irritant (or asthma trigger). The lining of the airways becomes inflamed and starts to swell, making it difficult to breathe. But how many of those suffering with asthma have discovered the link with dairy and have decided to make their lives easier by going diary-free? How can dairy affect asthma? Mucous-forming Dairy products are mucous-forming and can constrict the bronchial passageways. What’s more, they tend to be very high in fat, which may worsen inflammation. This is why many people notice that, after eating dairy products, their noses andr sinuses are congested, they feel the need to cough or they wheeze or can't breath very easily. Therefore, when more mucous accumulates in the lungs than can be expelled, asthma attacks can be triggered. Undiagnosed dairy allergy However, it’s not just this propensity for creating excess phlegm that can trigger an asthma attack or aggravate the condition. There is mounting evidence to suggest that dairy may actually worsen asthma in many cases because of an undiagnosed milk allergy. It seems that, by eliminating dairy products (which are very common allergens) from the diets of adult and child asthma sufferers, many may be able to significantly improve their condition. It is estimated by experts that as many as 50 - 60% of school children may be allergic to milk, although the vast majority remain undiagnosed. Similarly, it is believed that up to half of all infants may be sensitive to cows' milk. Dairy allergies are not always easy to identify and symptoms can manifest in a number of ways and even change throughout a person’s life. This can lead physicians and sufferers to believe that the allergy has been outgrown, when in reality, it has simply moved to a different part of the body and/or changed in nature. For example, symptoms of an underlying milk allergy may manifest in infancy as eczema. This may remain later on in childhood or adulthood, or may change. A child who has suffered with milk-associated asthma might then go on to have severe acne as a teenager. An underlying milk allergy also commonly manifests as bronchitis, sinusitis, autoimmune disorders, recurring colds, ear infections and even behavioural problems. Go dairy free! So, if you or your child suffer from asthma, consider eliminating dairy from your diet. If you are concerned about maintaining optimal nutrition (e.g., calcium intake), don’t! There are a number of alternative sources which (in many cases) are even superior to dairy - it just takes a bit of thought and careful meal planning. Taking the specific example of calcium, there are a number of excellent plant-based sources, such as kelp, quinoa, spinach, soy products, wheatgrass, collards, kale, hemp seeds, Swiss chard, lettuces, rhubarb, mustard and turnip greens and broccoli - all incredibly high in calcium. In fact, kelp has the highest natural concentration of calcium of ANY food - 10 times more than milk! Plant-based calcium is also easier for the body to absorb and utilise than the calcium contained in dairy products. What’s more, these natural superfoods also tend to be high in beneficial dietary fibre, high quality plant protein, antioxidants, vitamins, minerals and other essential nutrients. By contrast, dairy products tend to contain high levels of saturated fat, cholesterol, allergenic proteins, lactose sugar and, in many, traces of contamination. ~ The SS Team   Are you at risk for diabetes? 10th May, 2012 Some people are at higher risk than others for developing diabetes - especially if there is a history of the condition in their family. These easy tips can help you to stay healthy and reduce your chances of developing diabetes. Tip #1: Stay active! Regular exercise is recognised as an effective way of decreasing your risk of developing diabetes in 4 key ways: 1. it helps to control your blood pressure 2. it helps to control your cholesterol levels 3. it encourages weight loss  4. and it helps your body to handle insulin better. So, make sure that you get your body moving, your blood pumping and your breathing going every day, even if just for as little as 15 minutes - although a 30 minute aerobic workout is ideal: swimming, walking, running, step aerobics, jumping rope or even team sports. Find something you enjoy and arrange your schedule so that you have time to exercise each day. Your work out should form part of your routine and, of course, be adapted to your current health and condition: do not exhaust yourself with a demanding workout if you are out of shape. Work up to it gradually and consult your doctor first, if necessary. Tip #2: Build those muscles! Building muscles means that your body has more space to store glucose, not to mention that exercise helps you to regulate the glucose level in your blood by using it for energy. Tip #3: Eat high-fibre foods A diet rich in high quality dietary fibre can support the process of digestion, support healthy cholesterol levels, help to give you energy and support weight loss. Most importantly in the context of diabetes, it can also help to regulate blood sugar levels, because foods rich in soluble fiber are digested slowly, which means that their nutrients (such as glucose) are absorbed at a slower rate. Good sources of beneficial fibre include psyllium husks, fruits, vegetables and whole grains. Tip #5: Eat whole grains Whole grains are a great addition to any diet because they are higher in nutrients and will raise your blood glucose less than their refined counterparts. What’s more, unlike refined grains, they can support a healthy heart and help you to maintain a healthy weight. The reason for this nutritional disparity between refined carbohydrates and whole grains is the processing of them - whole grains contain an outer bran layer, a middle endosperm and inner germ. By contrast, refined grains are stripped of everything (including protein and many key nutrients), save for the endosperm. In addition, because they are less processed, whole grains have a lower glycemic index value than refined grains. Tip #6: Keep your weight under control and eat a balanced diet According to Diabetes.co.uk, the UK is the “fattest” country in Europe and the number of obese adults is forecast to rise by a startling 73% over the next 20 years to 26 million people, resulting in more than a million extra cases of type 2 diabetes, heart disease and cancer. The link between type 2 diabetes and being overweight or obese, leading a sedentary lifestyle and eating an unhealthy diet are firmly established. It is important to take positive steps to manage your weight  by staying active, eating a balanced diet and adopting a healthy lifestyle. Adopt these simple habits and encourage your family to make these positive changes with you to do all you can to prevent, or better manage, diabetes. ~ The SS Team   According to a study by Harvard researchers in 1999, you can reduce your chances of getting Type 2 diabetes by up to 50% if you get sufficient exercise! DID YOU KNOW?