This month’s case study is 40 year old ‘Suzanne’ who came to the Clinic for a New Year detox!

For the past year I had generally been feeling lethargic, my skin was dull, I felt bloated a lot of the time and I was gaining weight. I knew my diet could be better but never really got around to changing it. I worked long hours and often got home late so the last thing I wanted to do was prepare time consuming meals. A colleague at work had recently been to see a nutritionist at the Dr Marilyn Glenville Clinic who changed her diet and she was like a new person! I decided that a New Year meant a new me and I was the only person who could make the changes. I was fed up never feeling 100% healthy so I picked up the phone and booked my first appointment.

 

I spoke to a very helpful receptionist at the Dr Marilyn Glenville Clinic who explained how the clinic works and what I could expect from my first consultation. She sent a comprehensive questionnaire for me to complete and return for the nutritionist to review before meeting me.  I felt like a hypochondriac as I was going through underlining symptoms that I frequently suffered with – lack of energy, lack lustre skin, irritability, mood swings and bloating. It sounded like I was falling apart!

 

I met with the nutritionist 2 weeks later and she went through my questionnaire with me. It was very reassuring to see that she had already been through my questionnaire before meeting with me. We both agreed that the main purpose of my consultation was to generally improve my diet and I suppose give me an MOT! She explained that by addressing one key area, it can have an overall positive impact on all health aspects.   

 

The nutritionist was quite concerned by the quantity of caffeine and sugar I was consuming and the lack of fresh foods. I knew my caffeine intake had increased over the years because as my work load became heavier and I became more fatigued, the caffeine would help me through the day! The sugary biscuits and chocolate had become a daily ‘fix’ which I suppose I was addicted to. I did eat a lot of packaged foods due to lack of time. Because I was putting on weight I was choosing the low calorie/fat range of meals because I thought this was healthy. The nutritionist explained that these ‘so called’ healthy foods are in fact not at all healthy because they contain unnatural ingredients like artificial sweeteners and additives. She recommended that I try to cook from the raw ingredients as much as possible but fully appreciated the pressures of modern day living. If I was to buy packaged food like jars of curry ‘ sauce’ or soups to always read the ingredients. She said that if there were ingredients which were unidentifiable then I shouldn’t eat it! One thing that really made sense was try to think about how we evolved as a human being and this was to eat fresh, unadulterated foods – not processed foods with artificial ingredients.

 

She explained that fresh, healthy food doesn’t have to be time consuming. There are always short cuts and she gave me lots of helpful tips so I could incorporate these changes easily into my lifestyle.  

 

The nutritionist asked me to try and avoid sugar until my next appointment and reduce my coffee intake. I thought this would be incredibly hard, but after the first couple of days adjusting, it was easier than I imagined. I used some lovely herbal teas and a great coffee substitute which did in fact taste quite similar to the real thing! I snacked on oatcakes and hummus and organic dried fruit and nuts. She even gave me a simple recipe for homemade fruit and nut bars which were so easy and tasted amazing! I was eating more soups and salads with fish and beans for lunch and similar for the evening. It was so easy to put peppers, courgettes, onions and garlic into a roasting dish with olive oil and stick some salmon on top to cook in the oven. This took me the same time as it did to wait for a packaged meal to cook and it was so much cheaper, plus tasted nicer!  

  

The nutritionist explained that it’s not just about our diet when we think about detoxing – we also need to think about the products we use on our body and in our homes because many of the ingredients are highly toxic. She recommended an excellent range of natural skincare products from shampoo and body moisturiser to natural makeup. All of these natural products had been approved by Dr Marilyn Glenville.

 

I suppose I never really thought about the impact of makeup and certainly not household products on my health. The nutritionist told me about parabens (preservatives) and sodium lauryl sulphate (foaming agent) which have been linked to cancer. She explained that deodorant containing aluminium has specifically been linked to breast cancer which really worried me because I had a strong family history. The nutritionist recommended I use a natural deodorant stone which contained no harsh chemicals or perfumes and was potassium based. I was a little nervous about using this but I must say it worked as well as my usual roll on deodorant. The rose oil for my face was particularly nourishing and had a wonderful natural scent.

 

I had a follow up consultation in 8 weeks so the nutritionist could see how I was getting on with my new eating plan and new products. I told her that within a week of starring on the programme I was feeling less bloated, particularly from around my face which a lot of people commented on and by the 4^th week, my skin felt brighter and the dark circles under my eyes were fading. I had definitely lost weight without even trying and I actually had managed to give up coffee altogether which I never imagined would be possible! I had so much more energy and this helped me to feel more motivated to prepare and cook lovely meals. I can’t believe how I lived on packaged foods for so long!

 

I was won over by the natural skin and homecare products and bought some of the gift packs for my friends. I’m definitely converted and would never go back to using anything with harsh chemicals. It has definitely taught me to read labels – not just on food but on what I’m using on my skin and in the house.

 

I am so pleased that I decided to book the consultation. I usually suffer with the ‘January blues’ and dread the first few months and now I feel motivated and ready for the year ahead. My colleagues and friends have noticed such a difference in me too. Thank you so much to my nutritionist and all the team at The Dr Marilyn Glenville Clinic for their help and support and for changing not just my health but my attitude and awareness.

 

Marilyn’s Comment

 

Suzanne has come on such a long way from when she first came to the clinic. Her diet had gone from containing highly processed foods, lots of caffeine and sugar and very little fresh foods. She now eats well and enjoys it and feels the health benefits by doing so. This is such a rewarding story because unless she had taken the initiative to book the appointment she would probably still be feeling sluggish, demotivated and have dull skin. Suzanne is now a different person, not just in her health but in her attitude to what she puts in her body and on her body!

 

 

If you would like to find out more about our clinics and the products mentioned, then please see the Resources Page.

 

A new study from Harvard School of Public Health and Brigham and Women’s Hospital has found that women can dramatically reduce their chances of dying earlier by adopting simple diet lifestyle rules.

 

The key to a healthier and longer life is to eat healthily, exercise regularly, stop smoking and manage your weight.  The study shows that the more of these habits a woman adopts the lower her risk of diseases such as cancer and heart disease. Breaking each of these rules can increase the risk of cancer three fold; the risk of heart disease eight fold and the risk of dying young from any cause four fold. The research also indicated that more than half of women who die young could have lived longer if they took better care of their health.

 

Lifestyle studies in the past were often based on men but this one, published in the British Medical Journal, looked at the diet and lifestyle of 80,000 women aged between 34 and 59, who were healthy at the start of the research. Over the next 25 years around 9,000 women died – about 4,500 from cancer and 1,790 from heart disease. The study showed that being overweight increased the risk of death by 18 percent and being obese by 67 percent. Smoking up to 14 cigarettes a day increased the risk of death by 94 percent and smoking more than this had more than a two fold increase. Having one alcohol drink a day decreased the risk but more than this saw it increase.

 

Eating five portions of fruit and vegetable a day, one serving of nuts and cereal a day – and red meat less than twice a month – cut the risk of early death by 35 per cent. Women who exercised for up to two hours a week reduced the risk of death by 16 percent but this increased to 23 per cent if they exercised up to 3.5 hours a week.

 

This research proves without a doubt that simple diet and lifestyle changes can have a massive impact on reducing the risk of dying early.

The 16^th century English poet Thomas Tusser quite rightly urged us all to make ‘good cheer’ at Christmas time because it ‘comes but once a year.’ The problem is that five hundred or so years later the great majority of us aren’t facing an uncertain future and possibly starvation in the New Year so there really isn’t the same justification for eating about 6,000 calories in one day – which is what the average person is estimated to eat on Christmas Day.

In addition, what was once a one or two day holiday has now become a four week festival of parties and celebrations and with so much tempting food and alcohol on offer it’s incredibly hard to keep weight gain at bay. According to the British Nutrition Foundation most people put on around five pounds or two kilograms over the Christmas period which isn’t surprising when you consider that you only need to eat an extra 3,500 calories to put on one pound and just an extra sausage roll, glass of wine and mince pie a day can make your daily calorie allowance shoot up, and the winter pounds pile on.

 

And it isn’t just the tempting festive food and parties on offer that can cause diet and weight problems. Winter weight gain when the days get shorter and the nights longer isn’t just a myth; it’s a reality and statistics show that even people who don’t celebrate Christmas are likely to gain between three and four pounds during the winter months, despite their best efforts. There are lots of reasons for this, but cold is at the top of the list. When temperatures drop, we stay inside. Our metabolism slows to a crawl and we pack on the pounds. Fat is a great insulator and it really does a great job of keeping us warm. Before the days of central heating a few extra pounds could mean the difference between life and death. But the good news is that there are ways to avoid the seemingly inevitable winter weight gain and the even better news is that they don’t have to spoil your enjoyment during the party season. If you follow my simple ten point survival plan below you can still have a great time, without feeling hungry or deprived and without piling on the pounds.

 

1) Keep active

Go outside, even when it’s freezing. Bundle up and jog around the block or start a snowball fight with the kids. The sunlight will refresh your mind and the activity will boost your metabolism (fat burning) and put you in a better mood, making it easier to turn down those leftover sweets. If time is short, try to take a walk during your lunch hour. Even half an hour of fresh air and exercise a day can help boost your mood and stop you reaching for the biscuit tin.

 

Now is also a great time to take up a new sport or activity, like dancing, yoga, or rambling.  If it’s just too cold to do anything outside, consider swimming. Many leisure centres and gyms have heated indoor pools. Swimming is also one of the best ways to burn energy; it consumes more calories per hour than running and cycling.   And don’t forget to do some toning. Strength training is essential for maintaining a revved metabolism when temperatures drop, so aim for at least 20 minutes two to three days a week.

 

2) Don’t go to a party hungry                                                                      Use high-fibre fruits and vegetables to fill up before you go to a party. Eat a bunch of baby carrots, a big salad, or an apple, for example, to curb your desire for empty party-food calories. When we eat outside the home, studies suggest that we may take in 40% more calories than we would otherwise. So much of our eating is not related to hunger. The more variety of foods available at a meal, the more likely you are to eat more food and if you’re feeling nervous or bored at a party you are even more likely to eat without thinking. So when you are at a party, move away from the buffet table and focus your energy on what the party is all about – the other peope there.

3) Lay off the booze                                                                                     It’ll be tempting to guzzle spiked eggnog, brandy and good wine during the holidays, but don’t. Alcohol is loaded with empty calories and slows down your metabolism. So many parties involve drinking it is so easy to take in a lot of calories without even realising it. Limit yourself to just one drink a day if you must and if you find you have drunk more be sure to drink a glass of water after each alcoholic beverage to help pace yourself and to dilute calories. Even better still substitue alcohol with fresh fruit juice. Not only are juices and smoothies highly nutritious and good for your digestion but they are colourful and fun as well. The combinations can be endless – to get you going try adding some fresh ginger or a handful of parsely and mint to basic juice ingredients like apples, carrot and bananas.

 

4) Make your Christmas meal a healthy one

Many women tell me that they are good at making healthy food choices in the run up to Christmas day but then when it comes to Christmas lunch they over eat and find it hard to regain the discipline in the days and weeks after. To avoid this be sure to plan ahead so your Christmas meal is nutritious. For example, you could start with something light, like a grapefruit which is low in calories and top it with some digestion boosting cinnamon or ginger. Avoid duck and goose which are fatty birds and go for lean chicken and turkey, if you must eat meat. (Bear in mind that the fat tends to be nearer the skin so remove it before eating.) Instead of sausage stuffing, try chestnut stuffing which is lower in fat and higher in nutrients, like potassium. Even better why not break tradition and go for a portion of omega 3 salmon on Christmas day. If you are vegetarian then go for tasty tofu or nut specials. Cut down on creamed potatoes and serve roasted vegetables instead, such as parsnips, leeks, turnips and onions. If you toss lightly in olive oil and add some garlic cloves and bake until tender there is no need to add in butter. Make sure you have plenty of green vegetables too, like Brussel sprouts or if you don’t like them chose broccoli, green beans or asparagus. 

 

As far as Christmas pudding is concerned consider a no added sugar version where the sweetness comes from the dried fruit and use home made custard, sweetened with maple syrup instead of cream. Alternatively, you could just have some fresh fruit salad with an organic, live yogurt instead.  Or make a tasty apple pie made with eating apples (rather than cooking apples so they don’t need sweetening) and raisins and topped with a wholemeal crust. 

 

You should leave the Christmas lunch or dinner table feeling satisfied not stuffed. Christmas day shouldn’t be a day you look back on with regret because it led to a bout of overeating and with a few simple changes and a little forward planning that Christmas day bloated feeling can easily be avoided.

 

5) But don’t forget to have a little of what you fancy

Wintertime is chock-full of sweets, pies and chocolates of all kinds. It’ll be nearly impossible to avoid them all, so don’t. Have a few – but only a few – treats to satisfy your cravings because if you don’t you may end up feeling deprived and resentful and are more likely to comfort eat or binge. If you’re exercising, the extra calories won’t make a huge difference. When you’re faced with a big holiday dinner, don’t deny yourself; it’ll just drive you crazy. Instead, load your plate with good quality protein and vegetables.

 

6) Eat slowly

This rule applies at any time of the year but it is especially important during the winter months when the temptation to overeat is so strong. If you eat slowly and really chew your food not only will your digestion improve but also you will have a better idea of when you’ve eaten enough so you can stop eating when you are full. Put your knife and fork down after every bite and really savour your food. If you finish a meal and still feel hungry wait twenty minutes before eating more as this is the amount of time your brain needs to register when you are full.

 

7) Don’t starve yourself or skip meals

If you starve yourself or skip meals this will lead to blood sugar imbalances which can trigger food cravings so every day, make sure you have a healthy breakfast followed by a mid morning snack, lunch, a mid afternoon snack and supper. Don’t leave more than a few hours between meals and snacks. For example, you could have a boiled egg and fruit juice or a bowl of porridge in the morning to keep you going, followed by a mid morning snack of fruit and a handful of nuts and seeds, followed by a nutritious salad sandwich on wholemeal bread for lunch, followed by a mid afternoon bowl of vegetable soup, followed by a light supper of grilled fish, brown rich and vegetables.

 

8) Don’t eat late

If you like to eat very little in the day to save calories for your evening meal you could be making a big mistake as far as your waistline is concerned. It’s far easier for your body to digest food and burn off calories during the day, rather than in the evening when all you are likely to do is go to sleep for eight or so hours. So try to avoid eating after 8 pm if you can and notice how flatter your stomach and how much lighter and more energetic you feel in the morning.

 

9) Choose your nibbles carefully

It’s not always easy to tell which snacks are high in sugar and calories because they are often so small and easy to pick up and eat without thinking but a couple of sausage rolls and cheese balls and the calories soon mount up. If you are the person providing the snacks put out healthy ones. Figs are a good source of potassium, iron, magnesium and calcium as well as being low in fat and high in fibre and dates are a good source of potassium too. Unsalted nuts provide zinc, calcium and essential fats and a cheese and pineapple stick is a tasty and nutritious alternative to sausage rolls or breadsticks.

 

If you aren’t responsible for the snacks, steer clear of anything that’s been deep-fried, such as crispy wontons or battered prawns. Opt for the salads, dips like hummus and tzatziki, crudités and breadsticks. If canapés or nibbles are constantly being offered to you while you’re chatting, avoid the temptation by keeping your hands full. A napkin in one hand and a glass of water in the other should do the trick. Choose your accompaniments for cheese carefully. Chunks of French bread and butter or a handful of cream crackers will double the calories. Instead, go for water biscuits, crisp breads or breadsticks – and fill up on the grapes, celery and fruit. If you’re tempted by the cheeseboard, cheddar, stilton, goat’s cheese and red leicester are better choices than brie, camembert and edam.

 

10) Give yourself the gift of health

Enjoy yourself on Christmas day and Boxing Day without going overboard but try not to let the big meals and festive food buffets continue after that. Keeping the celebrations to a couple of days makes it much more of a treat because if you let the good times drag on and on you may find that you simply can’t bear the sight of another mince pie or sausage roll. And when it comes to Christmas presents ask for or give yourself and others something health related. Gifts like gym memberships, spa breaks, activity days, aromatherapy or massage treatments, healthy recipe books or workout gear will help you and those you care about keep their New Year Resolutions to stay healthy.