Research Articles
Mood Food – Eat Your Way to Happiness
By Linda Brown
If you could boost your mood, concentration, energy or relaxation simply with what you ate, would you? Well, you can. Mounting evidence suggests that merely what you eat can greatly impact your mental functioning, by providing the nutritional precursors (ingredients) that convert to crucial brain chemicals, or neurotransmitters.
Rev up with a protein breakfast
If you want to start your day with some get up and go, alertness and concentration, then protein is by far your most important breakfast nutrient. Protein foods such as eggs, meat, fish, fowl, whey protein and legumes contain tyrosine. Tyrosine converts to adrenaline, noradrenaline and dopamine, which elevates mood and mental alertness. Tyrosine is also a constituent of thyroid hormone, which is imperative for energy, motivation, metabolism and good mood.
Get eggs - get the Smarts
B complex vitamins are imperative for effective mental function, and are found in nuts, seeds, green leafy vegetables, whole grains, eggs, meat, seafood, and dairy protein. Eggs are a particularly good source of the B vitamin choline, which, with B1 and B5, produces the memory enhancer acetylcholine (Ach). Ach deficiency causes memory and concentration deficit, and maintaining adequate levels keeps the brain sharp.
Chill out with Good Carbs
While protein is required in every meal for a good supply of all necessary brain chemicals, carbohydrates are required for the release of your relaxation juice, serotonin. Carbohydrates cause an insulin release, which causes the amino acid tryptophan (from protein) to cross into the brain. Once in the brain, tryptophan converts to serotonin. Serotonin makes you feel happy, calm, and if you have too much, a little sleepy. It also relieves pain. To get the best effect, base your meals on protein, and limit your carbohydrates through the day when you need to feel alert. Have a small portion of low glycemic starch early evening, such as basmati rice, durum wheat pasta or sweet potato.
Good Mood Food
Finally, tuck into green leafy veges for your best dose of folate, which can prevent depression by maintaining serotonin levels. Fish and fish oil also have powerful antidepressant properties, and are required for optimal cognitive functioning. If, on the other hand you feel consistently crabby, research shows that selenium deficiency may have a part to play. So, grab a handful of brazil nuts and sunflower seeds…ahh!
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The Power of Protein
By Matt
Many people ask us at Vive about protein: how much should I consume, which is the best source, or what's the best supplement for me?
How much protein do we need?
Protein, a molecule made up of amino acids, is utilised in the body to support and maintain muscles, tendons, ligaments, enzymes, immune functions, neurotransmitters, and energy production. Articles recommend daily intake of protein between 0.4g up to 2.5g of protein per kilogram of body weight. In clinic, we see a number of people that consume far too little protein or consume all of their protein at dinner and forget about breakfast or lunch. It is important to consume protein throughout the day (3 -5 meals) to ensure structural repair, maintenance and that energy levels remain balanced.
Prof. Peter Lemon of Kent State University, an industry expert who has done over 15 years research on protein requirements, indicates that individuals leading sedentary lifestyles will require approx. 0.8g per kg of body weight, those regularly involved in endurance exercise will require 1.2 - 1.4 g per kg bodyweight, while those pushing resistance or weight type exercise will need somewhere around 1.7 - 1.8 g per kg of body weight. The Australian RDA is only 0.75g per kg of bodyweight, somewhat short of what any regularly exercising person would require. Using Prof Lemon's finding, the average person, that partakes in some sort of exercise 2 - 3 times per week, would require around 90 - 105 grams of complete protein spread out over 3 - 5 meals each day.
Which is the best form of protein?
Food, and a great variety of it, is always the best way to achieve optimal nutrition. Meat, poultry, fish, dairy, egg (cooked), nuts and seeds are the most complete and bioavailable forms of protein. It is also advisable to complete your protein intake with a little fermented soy (tempeh), whole grains, pulses, and vegetables. Generally, all protein requirements are achieved by combining a range of animal and vegetable proteins at the same meal. If specific or individual requirements do not allow for these varieties, or you are into intensive exercise, it is optimal to check with your local Nutritionist to make sure you are on track.
Do I need to supplement protein?
If you have decided to remove animal products from your diet or are into exercise and body building, or have other special dietary requirements, you may find it easier and/or necessary to supplement.
There are many different types of protein supplements such as whey isolate, whey concentrate, casein, egg albumin, soy, rice, carob, or pea protein. The quality, dietary action, and individual suitability of these varies, however whey protein is generally the preferred choice.
Whey Protein Isolate (WPI): Pure WPI generally ranges from 90 - 94% protein. It is chemically and physically isolated from milk and contains practically no lactose or casein. The filtration process of WPI also make it very bioavailable therefore it is very quickly digested and assimilated in the body. WPI will be well utilised within 90 minutes following intake.
Whey Protein Concentrate (WPC): WPC is a little lower in protein than WPI, it contains around 80% complete protein. As WPC is physically removed from milk through a membrane it does contain some lactose and casein. For those with allergies it may be advisable to avoid WPC although it does contain many immunoglobulins. Research clearly confirms WPC as a very useful food for immune support.
Casein: Has a very high content protein and widely used within bodybuilding circles. Casein is a large molecule that is difficult to breakdown and absorb. From a nutrition perspective it is probably the most allergic component in milk and is therefore not recommended by us at Vive. Conversely, as it is broken down slowly it does supply protein for a longer duration (7 hrs) which is why bodybuilders consider it.
Egg Albumin: Egg albumin is a very bioavailable and well balanced protein. It's down side is taste and ability to mix. If you have egg allergies it is best to avoid but otherwise give it a go.
Soy Protien Isolate (SPI): SPI is normally about 80% protein however the amino acid profile (balance of essential amino acids) is not as good as whey or egg. With the research still inconclusive on the safety of soy, I would recommend using soy sparingly.
Rice Protein Concentrate (RPC): RPC is normally about 50% protein. Being a vegetable protein, RPC is not as bioavailable as Whey or Albumin and does fall a little short on its essential amino acid profile.
Carob Protein extract (Vegie protein): 50% protein. One of the newer options for protein supplementation, carob extract has a very low allergy reaction rate and is very bioavailable. It is easily the most recommended vegetable based protein.
Dairy allergy and Whey?
If an individual has a true allergy to whole milk it is best to avoid whey protein and choose either albumin or a carob extract (blending both is best). However, many individuals react to casein and or lactose in milk and therefore can still tolerate whey. Keep to a very high quality "100% pure whey protein isolate", or use one of the quality vegetable based proteins. Keep in mind it is best to first see an experienced nutritionist or environmental doctor if you have any allergies that you think may be an issue.
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Challenging Childhood Behaviour and Food Sensitivity
By Linda Brown ND
It’s easy to identify children that have food allergy or sensitivity by the way they behave contrary to their better personalities. If you have ever witnessed a child at a party who absolutely ‘turns into another person’ you will know what I mean.
Food allergies and sensitivities affect children in a number of different ways; physically, mentally, emotionally and behaviourally. They cause a wide variety of symptoms including ear, nose and throat irritation; frequent infections; skin rashes; fatigue; poor concentration; moodiness; hyperactivity; anxiety; irritability; and bedwetting. Quite often a child who has the ability to be patient seems unable to control their on-edge nerves, leading them to interrupt constantly; throw unusual tantrums or withdraw completely.
Occasionally, behaviour is the only symptom of a food reaction but generally it co-occurs with unhealthy mucous membranes, skin, digestion or immunity.
Food reactions may be caused by allergy (an immune response) or sensitivity (a non-immune inflammation or other reaction). The most common reactants are:
• Additives: colours, flavours and preservatives
• Food Allergens – both IgE (e.g. dust mites, pollen, seafood, peanuts) and IgG (e.g. wheat, dairy, soy, yeast)
• Gluten allergy or sensitivity
• Salicylates
• Amines
• Glutamates
Food Additives – colours, flavours and preservatives
These additives occur mainly in processed foods and cause a variety of symptoms, from tantrums and hyperactivity to lack of attention, asthma and rashes.
The most common food additives that cause behavioural imbalances are:
Colours
• Erythrosine 127 (red)
• Tartrazine 102 (yellow)
• Yellow 107 2G and Sunset Yellow 110
Flavour enhancers
• MSG 621
• 627,631, 635
Preservatives
• Sulphites 220-228 (dried fruit, fruit juice, coconut, processed meats)
• Benzoates 210-213 (syrups, medications, cordial)
• Nitrates 249-252 (processed meats)
For a chart of common additives Click Here.
Our advice is to get a chemical decoder such as "The Chemical Maze" (sold at Vive) and read labels well.
Food Allergy
Food allergens are generally divided into immediate IgE reactions (such as anaphylaxis to peanuts); and IgG reactions (such as bloating with wheat). IgE reactions usually cause a reaction within minutes to an hour (such as wheeze), while IgG reactions crest between 30 minutes and 4 days. IgG reactions are more difficult to identify because multiple foods cause accumulative reactions – in other words they overlap and are often seen a day after the food(s) is consumed. This causes unpredictable symptom patterns.
Gluten allergy can be coeliac disease (zero tolerance of gluten which causes autoimmune destruction of the gut); gluten allergy (whereby IgG and IgA antibodies are released and cause symptoms); and/or gluten sensitivity (which produces irritation without an antibody release). Most often, behavioural symptoms will be accompanied by bloating, bowel irregularity or fatigue.
The easiest way to identify such allergens is to:
a) Consult your Doctor for a RAST (radioallergosorbent) blood test or skin prick test for IgE allergies; plus a test for gluten allergy: TTG (anti-tissue transglutaminase) and anti-gliaden IgA and IgG
b) Consult your naturopath or holistic Medical Practitioner for a blood IgG test;
c) Use kinesiology techniques to identify reactants non –invasively (particularly useful for very young children).
Food Chemical Sensitivity – Salicylates, Amines and Glutamates
Once you have ruled out allergy or eliminated allergens from the diet, it becomes easier to diagnose other food chemical sensitivities. Salicylate, amine, glutamate and additive sensitivities can only be identified by elimination diets (low in that food) followed by a challenge (eating that food and watching for a reaction). These take time and effort, and children with these sensitivities often have allergies as well. This causes many overlapping symptoms. .For a clear picture, diagnose and remove allergies first.
Salicylates, amines and glutamates are naturally occurring components of many foods. People develop sensitivities to them when there is more in the diet than the body can process. This can be a combination of genetics, leaky gut, liver toxicity or overload due to multiple irritants in the diet.
Salicylates are high in foods such as citrus, melon, berries, avocado, sultanas, broccoli, mushrooms, mint, and aspirin. Amines and glutamates are high in tomato, deli meats, chocolate, cheese and canned tuna. One highly reactive glutamate is the flavour enhancer MSG (monosodium glutamate, 621), found in Asian foods, chips, biscuits and many sauces.
Once the dietary challenge identifies the sensitivity you can minimise the offending agent until the symptoms clear, then challenge the foods and slowly re-introduce foods. In the meantime, it’s wise to have a nutritionist or naturopath assess your child’s gut and liver function, and provide nutritional support where necessary.
In essence, my step-by-step filter for detecting and resolving nutrition-related behavioural imbalance is:
1. Avoid food additives. Buy or download a chemical decoder and read numbers on labels. Check out http://www.fedupwithfoodadditives.info/
2. Test for allergies and avoid them
3. Do an elimination – challenge diet for salicylates, amines and glutamates
4. Ongoing parenting support for behavioural management. The Triple P program has been noted to be particularly useful, and is available through the University of Queensland Childhood Allergy Management
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CoEnzymeQ10 – A Nutrient King!
Coenzyme Q10 (CoQ10) is a powerful antioxidant that is required in almost every cell of the body. Produced naturally in the body, CoQ10 is primarily utilised in the mitochondria (the energy factory of the cell) to make energy.
Intense or extended physical exercise, malignancy, tissue healing, and a range of processes within the cardiovascular system deplete the body’s supply of CoQ10. For example; periodontal disease requires large amounts of energy for healing and is related to CoQ10 deficiency. Multiple trials confirm the benefits of supplementing CoQ10 in periodontal disease.
CoQ10 protects cell tissue from damage caused by free radicals. Free radicals are caused by factors such as environmental toxins, infections, and intense exercise.
CoQ10 plays a very important role in the cardiovascular system by reducing blood pressure (nitric oxide production) and also by supporting cardiac muscle function.
A side effect of certain cholesterol medications (statin), inhibits the bodies natural production of CoQ10, therefore supplementation is advised.
Clinical trials utilising CoQ10 have produced favourable results in breast cancer. When combined with other antioxidants and essential fatty acids in breast cancer treatment, CoQ10 was shown to:
• Impede tumour growth
• Reduce pain associated with the condition
• Cause partial remission
Numerous disease processes, linked to low levels of CoQ10, can benefit from CoQ10 supplementation. These include, cardiovascular disease, Parkinson's disease, muscular dystrophy, fibromyalgia, male infertility, diabetes mellitus, acquired immunodeficiency syndrome (AIDS), asthma, thyroid disorders, and accelerated signs of photo aging.
CoQ10 supplementation has proven safe and effective but for best results it is important to check with a knowledgeable health care practitioner. Please check with us prior to supplementing CoQ10 as some pharmaceutical medications interact.
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House Hold Cleaners...Cleaning What?
A number of chemicals used in almost all cleaning products are thought to pose health risks upon inhalation or contact. There is alarming evidence that these cause malfunction to important organ systems in the body, such as the liver, kidney and nervous system.
Of these, phenols are continually cited as a major concern. Phenols are predominantly used to give that chemically clean smell and are thought to contribute to conditions affecting the central nervous system, cardiovcascular system, renal system and the liver.
Other health risks include chlorine, ammonia, ethanol, and cresol. Diethylene glycol, a component of window cleaner, compromises nervous system function specifically. Perchloroethylene, used in spot removers, has been linked to liver and kidney damage while butyl cellosolve, a constituent in most all-purpose cleaners, is damaging to bone marrow, the nervous system, kidney and liver function.
Apart from their individual actions, these chemicals also tend to react when mixed or used together, like bleach and ammonia. Any product containing calcium or sodium hypochlorite should not be used in conjunction with ammonias, drain cleaners, or other acids. When combined, these chemicals form chloramines which cause reactions such as coughing, wheezing, chest pain, shortness of breath, nausea, and mucous membrane irritation. Exposure to chlorine gas (produced when chlorine and acids are mixed) will cause this reaction, even in very small quantities.
So when looking at house hold cleaners, if it smells clean and sterile it most probably will contain a number of these chemical, most notably phenols. Cleaners that contain natural fragrance such as Myrtle, Lavender, or Citrus are recommended as safe alternatives.
We have a large range of natural cleaning products that are free from nasty chemicals and are environmentally friendly, such as Natural Instinct, Eco, Ecover, Ecologic, and Enviroclean. These products are particularly useful with grey water systems, where waste water is applied to our gardens.
Happy Cleaning
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Magnesium
Dietary intake of magnesium in the West has declined to less than half of those recorded 100 years ago, and is still falling. Furthermore many scientists believe that the amount of magnesium required for optimum health has been underestimated in the past, and now new research suggests that even small shortfalls in magnesium intake can seriously impair day to day energy levels.
Magnesium plays a number of roles in the body, being required for more than 325 enzymatic reactions, including those involved in the synthesis of fat, protein and nucleic acids, neurological activity, muscular contraction and relaxation, cardiac activity and bone metabolism. Even more important is magnesium’s pivotal role in both anaerobic and aerobic energy production, particularly in the metabolism of adenosine triphosphate (ATP), the ‘energy currency’ of the body. The synthesis of ATP requires magnesium-dependent enzymes called ‘ATPases’. These enzymes have to work extremely hard: the average human can store no more than about 3oz of ATP, yet during strenuous exercise the rate of turnover of ATP is phenomenal, with as much as 15kgs of ATP per hour being broken down and reformed (from adenosine diphosphate and phosphate)!
In a very tightly controlled three-month US study carried out last year, the effects of magnesium depletion on exercise performance in 10 women were observed. In the first month, the women received a magnesium-deficient diet (112mgs per day), which was supplemented with 200mgs per day of magnesium to bring the total magnesium content up to the RDA of 310mgs per day. In the second month, the supplement was withdrawn to make the diet magnesium-deficient, but in the third month it was reintroduced to replenish magnesium levels.
At the end of each month, the women were asked to cycle at increasing intensities until they reached 80% of their maximum heart rate, at which time a large number of measurements were taken, including blood tests, ECG and respiratory gas analysis. The researchers found that, for a given workload, peak oxygen uptake, total and cumulative net oxygen utilisation and heart rate all increased significantly during the period of magnesium restriction, with the amount of the increase directly related to the extent of magnesium depletion. In plain English, a magnesium deficiency reduced metabolic efficiency, increasing the oxygen consumption and heart rate required to perform work – exactly what any individual doesn’t want!
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Organic Food - Clean Food
By Linda Brown
Organic food has recently been an issue of focus in the media, leaving us to wonder what the facts on organic food really are, beyond comparing two random tomatoes on advertorial telly. Numerous local and international published studies are providing mounting evidence that organic food is safer to eat, more nutritious and more environmentally sustainable than conventional produce.
Why Organic?
Organic food is produced without the use of chemicals, such as pesticides, herbicides, fungicides, and fertilizers. It is produced without ionizing radiation, antibiotics, growth hormones, and is non-genetically modified. Organic farming produces naturally fertile, nutrient rich soil; which increases the nutritional density of the food and produces a clean, chemical free food. As organic farming does not contaminate the land, water supply or wildlife, there is evidence that it protects and sustains the environment. Furthermore, organic farming is more energy efficient.
Is it better for me? How?
1. Nutrient density. Organic food has been found to be significantly higher in many nutrients, such as calcium, magnesium, zinc, copper, manganese, iron, flavonoids, antioxidants, selenium and vitamin C. Multiple reviews of over 75 studies that compares the nutritional content of organic food Vs non-organic food reveal that Organic food had:
• Higher protein quality
• 27% more vitamin C
• 5-20% higher mineral levels for all but two minerals
• 21-300% more iron
• 29% more Magnesium
• 19-58.5% more antioxidants
2. Protection against toxicity. Organic food is not contaminated with toxins that are used in conventionally produced agriculture, such as benzene, toluene, organophosphates, mercury and lead. Consumer reports over the last 10 years have concluded that organic food has consistently minimal or non-existent pesticide residue. (Refer to the Biological Farmers of Australia for Australian organic food requirements).
This is particularly important for pregnant mothers and infants. Research purports that pesticides cause cumulative multigenerational harm to human health, as pesticides are passed through both the placenta and breast milk. Children are at higher risk of toxicity than adults due to their high metabolisms and relatively low body weight. The National Academy of Sciences (US) studies purports that one out of four developmental and behavioural problems in children may be linked to genetic and environmental factors, including exposure to lead, mercury and organophosphate pesticides.
Human studies indicate:
• Pesticide exposure can be a causative factor in birth defects, allergies, immunotoxicity, neurotoxicity and cancer in both individuals and their offspring
• Pesticide exposure can cause fatigue, headaches and nausea.
• An organic diet provides an immediate, significant protection against exposure to neurotoxic organophosphate pesticides
• Children who eat primarily organic food have been shown to have significantly lower organophosphorus levels (the conventional group had six times the concentration)
And apparently, according to a Swiss university (and possibly many consumers), it simply tastes better.
This article contains cumulative data from over 100 studies.
For more information you can browse:
www.ota.com
www.qlif.org/
www.organicts.com/
www.foodnews.org/
www.eisc.ca/pesticide_moratorium.html
http://www.bfa.com.au/
www.whfoods.com
www.nasaa.com.au
www.nasaa.com.au
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi