nutritional therapyPosted by Polly Douglas Mon, February 29, 2016 12:19:36
Nutrition in the Work Place
Healthy Working Lives
Most people think that nutrition is
just about weight management, we are used to thinking that nutrition can be
used to balance the weight of the work force.
An overweight work force may have a higher risk of many of the major
health risks we face today, including Diabetes, Heart Disease and Cancer. However, diet can be used to manage more than
just weight, and may benefit a huge number of the work force, not just those
who have weight issues, or specific health concerns.
tiredness are very common complaints which lead to many people taking time off
sick, or under achieving in the work place.
By balancing out the diet and learning some basic dietary rules it is
easy to improve symptoms and increase productivity. By eating a healthy balanced diet you may
also boost your immune system and reduce the number of days taken off sick, for
common seasonal ailments such as colds and allergies.
In the work place,
nutrition advice can be used to balance energy, improve focus and concentration
and reduce the number of days being taken off sick.
As part of the
Scottish NHS initiative, one of the aims of the Healthy Working Lives Award is
to ‘promote the benefits of a balanced diet and facilitate/enable opportunities
for employees to eat more healthily’, please see below for suggestions on how I
can make this easier for you and your company to achieve this.
Polly Douglas Nutrition
Polly Douglas is
a fully qualified nutritional therapist with professional membership to
the British Association of Applied Nutrition and Nutritional Therapy (BANT) and
the Complementary and Natural Healthcare Council (CNHC).
therapy (NT) is an individualised complementary therapy. Clients will have a
unique set of symptoms, medical history and dietary choices. Polly can work out
the best diet, lifestyle improvements and supplements to optimise health
and energy. Food and nutrients are used to help the body heal
itself, trying to focus on underlying causes, rather than specific
symptoms. NT can be used to help support
many health issues and also weight management, stress reduction, energy and
nutritional therapy can be delivered in a more general fashion, targeting
groups and focusing on the most common problem areas within the work place. Please see below the ways in which I can help
you educate your employees, and help improve the wellbeing of your workforce,
and help to reduce the number of sick days they may be taking.
number of one-off seminars can be provided on a number of topics and subjects.
are designed to fit into a lunch break, or as part of a healthy living
information day syllabus. A tasting
table or specific examples of food can be provided, at additional cost.
can include the following, although if there are specific requirements, please
discuss with Polly.
Energise! Based on maintaining energy, basic advice on blood
sugar balance, sleep, exercise and hydration
Stress management- looking at specific foods that can help
support the adrenal glands and help us manage how we react to stressful
Sleep- looking at how the diet and specific foods can effect
sleep patterns, blood sugar balance, lifestyle tips
Immune Boosting- aimed at reducing the risk of seasonal
ailments such as the common cold, and hayfever.
These can be changed to suit the season, eg winter health and summer
Cholesterol and heart health- looking at the risk factors and
how to avoid them, specific foods to help lower and manage cholesterol levels,
lifestyle and dietary tips to reduce the risk of cardio vascular disease.
Good Digestion- gut health is key to good health, and so many
people suffer from IBS (irritable bowel syndrome) and other digestive issues
these days, something that we don’t talk about, but a major reason for taking
sick days and feeling poorly.
Staying healthy- a less specific session, aimed at basic
healthy eating principals, why they are important and tips on making it easier
to stick to.
6 Week Programme
is so much information out there about what is healthy eating, should we eat
low fat? or low sugar foods? what is the best diet? Or people think they eat
healthily, but under investigation, is it a healthy balanced diet?
6 week programme has been developed to give basic healthy eating tips. Based on
a group environment, with topics including blood sugar balance, energy,
emotional eating and portion control as well as healthy meal suggestions and
ideas for better snacks. The 45minute
weekly sessions are informally provided, and the group are encouraged to take
part in games and discussion around the topic.
The sessions are designed to fit into a lunch break, to make it easier
for the participants to attend each week. Each week the session will develop
from the previous week and over the 6 weeks, those taking part will develop a
good understanding of what a healthy balanced diet is, and how to go about
providing it for themselves and their families. It is not meant to be a ‘diet club’ there is
no weigh in and no measurements are taken. The group setting is perfect for
creating an on-site support system for each other, during the 6 weeks, and
beyond. Participants may find it easier
to make changes to their dietary habits, if they are not the odd one out.
outcomes of this programme aim to improve energy balance, increase
concentration levels and eliminate the 3pm slump. Some people may also have some weight loss,
and find that they are dealing with stressful situations better than before.
6 week programme could be extended to an 8 week or 12 week programme, where we
would then look at specific health issues in a bit more detail, for example
digestive health, stress management, cholesterol and heart disease, diabetes
and immune boosting. Additional sessions
could be tailored for the group, as required.
you have a number of staff with specific health issues? Are there people who have been struggling
with long term, chronic conditions?
Therapy can be provided on-site, as a one-to-one consultation. Appointments are normally one hour in length,
a comprehensive medical history is taken including a discussion about current
symptoms and problems, followed by an individualized plan of action. This may include dietary changes (e.g.
removing gluten from the diet, or eating more protein), or supplements to help
support the body.
therapy has been shown to help those suffering from chronic stress, chronic
fatigue, digestive issues, cardiovascular health problems, diabetes, skin
issues, allergic conditions, inflammatory diseases (e.g. arthritis) and many
to confidentiality issues it is not possible to deal with individual’s problems
during group sessions. It is not usually
advised to suggest supplements during group sessions due to possible
interactions with medications.
Food and Beverage Providers
you have on site catering facilities?
Would you like to provide more healthy, balanced meals for your
staff? Polly can discuss menu planning
and snack provision with your catering manager or chef.
Douglas works closely with Scott Lister of Sport Link (http://www.sportlink.org.uk/about-us.html) who provide on-site
exercise programmes for employees. Diet
and exercise are key to improved health and wellbeing, so why not make it
really easy for your workforce to access both, on site, by discussing it with
association with Natural Alternative (http://www.natural-alternative.co.uk/health-checks/)
health checks can be carried out, to help your workforce be aware of any health
risks, and giving some tips on how to improve things. A
vital part of any organisations health & wellbeing strategy. Assisting in
improving morale, reducing absenteeism, improving productivity.
per hour (or part of)
6, 8 or 12 week programme
per person (max 15), per
(1 hour or 30min sessions)
handouts, and an individualised plan of action per person
Food and Beverage
each job will be priced
Douglas works independently and is open to discussion on how to help you work
with your employees to help them follow a healthier, more balanced diet. Please get in touch if you would like to
discuss alternative arrangements to those laid out above.
Douglas, Nutritional Therapist 07837 100 642
more information, see www.pollydouglasnutrition.com
more information about the Healthy Working Lives Award: http://www.healthyworkinglives.com/
nutritional therapyPosted by Polly Douglas Mon, February 29, 2016 12:06:16
BREAKFAST, THE BEST MEAL OF THE DAY!
breakfast like a king, lunch like a prince and dinner like a pauper
How many of us fuel our day with coffee and
biscuits, quick fixes that keep us going? No time to sit and eat lunch or
breakfast? We may keep going, but we’re doing nothing for our long term energy
levels or our waist lines.
What and how we eat has an impact on how we
concentrate throughout the day. Starting the day with a nutritious and balanced
breakfast can help us remain alert and less likely to reach for the chocolate
biscuits at 10am.
By combining complex carbohydrates and
protein in your breakfast you give yourself a slow burning, long term energy
release which will see you through to lunch time. Breakfast is often overlooked, or taken
quickly in the car, or in front of your e-mails, but by taking a few minutes to
make sure you eat a good quality breakfast you may find you are more alert
throughout the day and can concentrate better during the afternoon.
Some easy changes to make:
Add ground nuts or seeds to
porridge, avoid sweetening with sugar/honey, use fruit instead.
Granola or muesli with added nuts,
served with natural yogurt and fresh fruit.
Have an egg on wholegrain
toast, no time? A hardboiled egg can be
prepared the night before.
Nut butters, instead of jam on
your toast use peanut or almond butter and half a mashed banana
Our traditional choices of processed cereals
or toast and jam will give us an instant hit of sugar in the morning, raising
our blood sugar and insulin levels. Our
body reacts quickly and soon processes this, turning excess sugar into fat, and
at the same time dropping our blood sugar levels too low, and encouraging us to
eat more carbohydrate rich, sugary foods.
With a dip in sugar levels our energy and concentration also dips and
does nothing for our ability to focus on our daily work.
Polly Douglas is a fully qualified nutritional
therapist offering advice on how to help support your workforce through the
dietary choices they are making. It is
not about changing everything completely, but small, achievable changes can
make a huge difference to how we feel.
Polly can provide seminars or workshops to help explain the changes
needed, or can advise chefs and food providers about changing menus to help
support a healthier, happier workforce.
nutritional therapyPosted by Polly Douglas Thu, January 28, 2016 11:33:36
As a nutritional therapist I am often asked what the
differences are between food allergies and intolerances. The words are often used wrongly, leading to
confusion and misunderstanding, so let me try to set the record straight.
Allergies are fast acting reactions after exposure to an
allergen. These reactions can be anything from skin rashes to swelling of the
tongue and wind pipe, which can be life threatening if not dealt with
quickly. Most people are only allergic
to 1 or 2 foods but even trace amounts of these allergens can cause problems
for those affected. Allergies can be
tested for via the GP, and are known as IgE or anaphylactic reactions. They are long term, and once you have an
allergy you can’t change the immune system, so you must be careful for the rest
of your life. Only 2% of adults and 6-8%
of children in the UK are thought to have food allergies, nuts, eggs, milk,
fish and shellfish are the most common examples.
Intolerances are much more difficult to diagnose or even
realise you have them. Reactions can
take up to 72 hours to occur and multiple foods can be the cause. Intolerances can be outgrown, and over time
food intolerances can change. The reactions
can affect any organ system, often the digestive system and skin, but also mood
and respiratory systems are involved, and even joints and muscles causing
arthritic pain and stiffness. It is
estimated that 45% of the population has at least one food intolerance. Testing for intolerances can be carried out,
but not usually within the NHS, and a cost is usually incurred, going to see a
private practitioner. I would recommend
getting an IgG immunological test carried out, as these have a scientific basis
and studies to back up the efficacy of the results.
Trying to manage suspected food allergies can be difficult
and time consuming, but sometimes can be guessed at (an educated guess) before
going to the expense of a test. Keeping
a food diary, with an extra column to jot down symptoms can be quite
revealing. You need to be quite precise
about writing everything down, including timings, but over a few weeks it may
be possible to see patterns emerging. Jotting down things like bowel movements,
sleep quality, energy levels and obvious symptoms such as itching, or wheezing
may show up links with foods you would not normally suspect. However if these foods are regulars in your
diet (wheat, dairy, eggs are common offenders), it becomes a bit more difficult
to tie the symptoms to the foods.
Often people try giving up the obvious foods, but don’t feel
that it has made any difference to them.
This is common when giving up wheat or dairy foods. As a practitioner I often suggest taking one
or both of these foods out of the diet, but I also use supplements to help the
gut heal, while removing the offending foods, and then slowly re-introducing
them after a 4-6 week period. The supplements can make a big difference at this
stage. Sometimes there is no difference in
symptoms, and I often suggest an allergy test at this point, otherwise the
guessing game can go on for a long time, and it can become very tiring and
difficult to stick to. If people are
seeing an improvement often they decide they don’t want to go back to the
offending foods, or they start to re-introduce them one at a time, and in a
measured way. On day one eat 1 portion
(ie 1 slice of bread), on day 2 eat two portions and on day 3 eat three
portions, keeping a diary and a note on any symptoms or changes in mood
etc. Each of the excluded foods can be
brought back into the diet like this, and then you know which has caused most
problems. It is a little bit like weaning a baby. If you are giving up dairy, re-introduce
cheese, yogurt and milk separately so you can see if one type of the food has a
bigger impact on symptoms than others.
Food intolerances can be battled, and it may be that you can
tolerate a small amount of the offending food, but not eat it all of the time.
There is a balance to be found between missing out on your favourite foods and
having your symptoms, it is amazing how quickly you can learn to listen to your
body and manage things much better, once you have worked out what it is you are
Polly Douglas is a nutritional therapist working in
Edinburgh and Bridge of Allan. She can
be contacted on 07837 100 642 if you would like to discuss symptoms or food
intolerance testing. www.pollydouglasnutrition.com
nutritional therapyPosted by Polly Douglas Wed, March 07, 2012 13:07:01
Why do we eat food?
There are many answers to this question, ‘it’s sociable’, ‘it’s a
comfort’, ‘because I’m hungry’…The basic biological reason that we eat food is
to give our body and brain the energy and building blocks needed to survive and
carry on functioning. Within our body
there are hundreds of thousands of enzyme driven chemical reactions going on,
to maintain the internal environment and keep it stable and balanced, so that
it works as efficiently as possible.
This internal balance is homeostasis, and the body struggles to maintain
homeostasis at all costs. Every time we
eat or drink the internal chemistry of our body is changed slightly, so the homeostasis
is upset. Enzymes, hormones, buffers and other biochemicals start to work, to
get the balance back.
When we eat a delicious doughnut with our mid morning
coffee, we do many things to our internal chemistry. First we add a lot of sugar and highly
processed carbohydrates into our stomach, along with caffeine, water, proteins
and fats. Our body needs to break these
down the fats and proteins to make the essential building blocks for our
survival, but also it needs to keep our brain fed, so the sugar is absorbed
quickly through the stomach wall, and directly into the blood stream. Glucose has high priority, it is one of the
few things that can pass the blood brain barrier and it is the only thing the
brain can use as fuel. This sudden
increase in glucose in our blood, forces the pancreas to produce insulin, which
is a hormone needed to allow the sugar in the blood, into the body cells, so
that it can be used as a fuel source. The
insulin tells the cells to open the door, a sugar delivery is coming.
Once the insulin has been produced, it removes the
sugar from the blood, which is either used by the cells and burnt for energy,
or if there is too much of it, it will be converted to glycogen in the muscles
and liver or fat and stored for times of famine. If we have had a highly sugary meal, we will
produce a large amount of insulin, which will quickly remove the sugar from the
blood, and will leave us feeling hungry again, very quickly. If the brain gets the message that the sugar
in our blood is below optimum it sends out hunger messages which encourages us
to eat something again. What usually
happens is we feel hungry quickly and feel we need to grab something quick to
satisfy us. This is often a biscuit,
chocolate bar, fruit or bag of crisps, again these are all carbohydrate based
snacks and therefore break down to sugars in the body, sending the cycle of
high blood sugar, insulin, low blood sugar off again. Our bodies are regularly treated this way
3,4,5,6 times each day, giving our internal homeostasis a really hard time, and
can lead to upset hormone balances, enzyme malfunction, inability to process
the sugar properly and weight gain.
A diet filled with processed, quick and easy options
is usually high in fat and particularly high in carbohydrates and low in
protein. The best way to slow down the
quick release of sugars into the blood stream is to ingest some protein rich
food at the same time as the carbohydrates.
Also making the carbohydrate more complex and slower releasing will help
reduce the speed in which the sugars are released, this means choosing brown or
wholemeal options, bread, pasta, rice etc.
Protein rich foods include low fat meat, poultry, fish, eggs, pulses,
legumes, quinoa, dairy foods, tofu and quorn.
Having a little bit of protein with each meal, complex carbohydrates and
increasing the vegetable portion of our meals helps us to feel fuller for
longer and is the best way to keep our blood sugars regulated which helps us to
loose weight, regulate our energy levels and helps to regulate hormones too.
Eating small meals regularly and not missing meals is
also important. Three meals per day plus
2 snacks, each with protein is recommended.
Giving the body slow release, regular meals will reduce the occurrence
of peaks and troughs in blood sugar and insulin levels, reducing the hunger
pangs and decreasing the chances of us grabbing for the nearest quick snack to
fulfil our needs.
Women who suffer from PMS or infertility and anyone
who has depression, insomnia, low blood pressure, headaches and cravings (to
name a few) may benefit from balancing blood sugar levels, and not only will
their weight regulate, but some of their symptoms may be alleviated too.
Suggestions for meals:
Boiled or Poached egg with a slice of wholemeal toast
Porridge with seeds and berries
Chicken and brown rice soup
Lentil soup with rye bread
Salad with chicken/egg/tuna and some oatcakes
Brown bread roll/sandwich with plenty of
tuna/ham/cheese/egg and a side salad
Fresh fish/poultry with vegetables and new potatoes
Chicken or lentil curry with brown rice
Mixed vegetable tortilla with salad
Dried fruit and nuts
Oatcakes/ryvita/rice cakes/crackers with hummus/olive
made with yogurt & fruit
nutritional therapyPosted by Polly Douglas Sun, January 15, 2012 11:18:44
I have decided to start a detox today, after Christmas I feel a bit bloated and 'unclean' far too many pork products, sugary treats and alcohol, and definately not enough fresh air and vegetables!! I also feel a bit low and tired so i hope that giving myself a spring clean, and a kick up the backside I will feel a bit better to tackle the rest of this busy year.
The first week is not too bad, cutting down on wheat, dairy, sugar and caffeine. Most of this i try to do anyway, although over christmas i have been much less strict! The hardest bit will be cutting out alcohol. I am not a heavy drinker by any means but I do enjoy a glass of wine or a G&T, and I will miss it over the next few weeks. I also need to increse my vegetable intake, especially green, orange and yellow coloured ones, so lots of soups and stews, stir fries and salads I think. I also need to increase my fluid intake, so lots of water and herbal teas-especially detox type ones (nettle, dandelion, fennel, mint etc). The purpose of this is to reduce the toxins going in to my body and to get it prepared for next week, which is a more hard going...
This week I am taking some supplements to help eliminate toxins, support my digestive system and help my liver to detox. it is important when you are detoxing to have all the excretory systems in your body working well, so that any toxins being released, are eliminated, and not circulated around, and re-absorbed. It is a little bit like stirring up a fish tank to get rid of the left over food, and fish poo, but not turning on the filters, it all floats about for a while then settles back down.
I'll keep you posted, and let you know how I'm getting on. Next week things get much more difficult!
nutritional therapyPosted by Polly Douglas Wed, November 23, 2011 12:39:47
Meal with a Message - Food to Support the Liver
November 2011 The Inn at Kippen
The evening started with a demonstration of
juicing. I produced a carrot, apple,
fennel and beetroot juice for the 12 assembled guests, and then after tasting
the juice they took their seats.
I continued the evening with a brief introduction as
to why the meal had been focussed around liver support, how the liver works and
why it is so important to support it so that it can function optimally. There
was also some information about the juice and the starter, explaining why these
foods had been selected and which nutrients were being supplied, relating this
back to the liver function.
The juice contains many potent antioxidants including
betacarotene, vitamin C, betacyanin and coumarins all of which help to mop up
free radicals and other intermediary products produced by the liver.
The starter was a chicken
terrine with savoy cabbage, leeks and tarragon served with a piccalilli and oat
cakes. Chicken is a good low fat
source of protein, and the cruciferous vegetables served with it (cabbage,
cauliflower, kohlrabi) have liver supporting and anti cancer properties. The other vegetables contain further useful
elements such as sulphur, a range of B vitamins and further antioxidants, all
of which are essential for a healthy liver function.
The main course was a Thai broth with salmon and rice noodles. Again salmon is a good source of protein,
with the added benefit of being a good source of omega 3 oils, which are anti
inflammatory and essential to health generally.
The broth was hot and tangy with chilli, lemon grass, coriander and
ginger. Mussels added a source of zinc
and the brown rice noodles added B vitamins and slow releasing carbohydrate to
the meal. Extra antioxidants, vitamins
and fibre were added with red peppers, pak choi and fennel.
Dessert was a poached
pear with chocolate and coconut sauce.
It was so yummy, I forgot to take a photo before I started eating!
The pear was poached in a light syrup with
orange, cloves and cinnamon, which is known to help balance blood sugar levels.
A stuffing of nuts and dried fruit with spices added a little protein to the
dish and gave it an exotic spicy flavour. The chocolate and coconut sauce was
full of antioxidants and good fats which the body can burn as fuel.
The meal was finished off with a selection of Pukka
teas, tailored to the evening, either cleanse, detox or three ginger.
All the food served was wheat and dairy free. Organic wine was served with the meal, in
order to reduce toxic load on the liver!
The evening was light hearted and relaxed, with
opportunity to ask questions and discuss the food served, and food in general.
I thoroughly enjoyed the evening, good company and
fantastic food, supplied by John and Laurie from the Inn at
Kippen. A big thank you to the Chefs and
staff at the Inn and especially to
those of you who attended, I hope you enjoyed the evening too, but please send
me your feed back so that I can improve for next time.
I hope to do some further events in a similar mode,
perhaps a weight management one for the New Year? Let me know what you think.
nutritional therapyPosted by Polly Douglas Wed, October 26, 2011 14:45:36
Tips to avoid feeling
bloated and hungover
So Christmas is almost upon us once more, I know I
can’t believe it either. All the
planning, organising of diaries, shopping and food to think about, it’s no
wonder we go back to work after the festivities feeling that our clothes don’t
fit quite so well and we haven’t got quite so much energy as we used to
have. We all over indulge at Christmas
time, and that is part of the fun and excitement of the season, but it doesn’t
have to mean that we feel tired and bloated and our hangovers take longer and
longer to shift. The key to feeling
healthier throughout the festive season is to getting your liver in tip top
shape before the over indulging starts, and keep looking after it in between rich
feasts and alcohol fuelled parties.
The liver is the power house to our detoxification
system. All ‘toxins’ that we consume,
including medications, foods, drugs, alcohol etc, put on our skin and breathe in, pass through our liver to be
converted into harmless waste products which can be safely excreted from our
bodies. This happens in two stages, the
first phase breaks down the toxins, which can make them into even more harmful
intermediary by-products, and then the second phase sticks them together again
to make them into new harmless substances.
The trouble is that quite often phase one works more quickly than phase
two, so the toxic intermediate substances don’t get stuck together quickly
enough, and they get back into the blood stream and circulate around the body,
giving us less energy, headaches, nausea etc.
Does this sound familiar following a big night out?
The liver relies on hundreds of different enzymes
(biochemicals which breakdown specific toxins) to carry out its job. The enzymes require many different co-factors
to carry out their job successfully, if the co-factors are missing the toxins
don’t get broken down efficiently, or the correct bits aren’t there to stick
them back together again, either way, the detox pathways can’t work properly
and therefore we feel lousy. This may
all seem a little bit complex, but hopefully it will make the upcoming advice
make more sense.
These co-factors aren’t anything that you haven’t
heard of, they are basically protein and vitamins & minerals, specific ones
carry our specific jobs within the liver.
If we prepare for the increased work that our livers will be doing over
the festive period by increasing our co-factors and getting ourselves ‘cleaned
up’ now, hopefully we will get through the festivities in better shape too. There may be other factors affecting our
liver function, underlying health issues and medications being major ones. However eating foods rich in vitamins and
minerals will not affect these, taking supplements with very high concentrations
may have side effects, and medical advice should be sought before starting to
So, which co-factors are the most important and how do
we increase our intake? First of all
protein is important, so we should be eating small amounts of protein rich
foods 3-5 times per day. Protein at
breakfast is an excellent way to start the day and helps to give the liver an
all day round source of one of its major co-factors, needed in both phases of
liver function. Protein coming from red
meat and processed meat products (bacon, sausages) are difficult for our
digestive system to get at and can form more of the toxic intermediaries, so
plant based protein sources are gentler on the liver as a general rule of
thumb. B vitamins are essential for many
functions in the body, especially liver function. Most of the B vitamins can be found in green
leafy vegetables, whole grains and other vegetables, however vitamin B12 can
only be found in animal based products. Sulphur is one
of the key components in phase 2, it can be found in eggs, garlic and green
As well as giving the liver the basic ingredients to
do its job, we should also protect it from any extra toxins or intermediaries
which slip through the net, so we need to have plenty of antioxidants. The main antioxidants are Vitamins A, C &
E, selenium and zinc. These will boost
your immune system, keep your heart healthy and improve your skin as well as protecting
your liver. All fruits and vegetables
contain antioxidants, betacarotene is a precursor to vitamin A and is found in
orange/yellow vegetables in particular.
Pre-formed Vitamin A is found in liver and whole milk. Vitamin C is found in fruit and vegetables
generally. Vitamin E is found in oils,
seeds & oily fish. Selenium and zinc
is found in highest concentrations in Brazil nuts and oysters respectively.
As you can see fruits
and vegetables are mentioned quite regularly above, they supply the body with
minerals, vitamins, enzymes, antioxidants, natural fibre and water. You should
eat a wide variety of colours to get all of the different nutrients you need.
Aim to eat one salad a day in addition to a dark green vegetable with dinner
such as broccoli, spinach, kale or Swiss chard to up your vegetable and fiber
intake. Try making smoothies with fruit and natural yoghurt to increase fruit
It’s not so
difficult is it? I wouldn’t be doing my
job properly if I didn’t say that you should be monitoring your alcohol
consumption and 2 glasses of wine per night is much easier for your liver to
cope with than 2 bottles on Christmas day, but we all know we’ll have days like
that. Drink plenty of water or
herb/fruit teas to flush out excess toxins, caffeine and fizzy drinks may seem
like the answer, but they just add to the toxins circulating through your
system so avoid them if possible.
See if you can
increase your intake of vitamin B and sulphur rich foods over the next 2 months
and you will be surprised about the improvements you will feel in many aspects
of your health and well being, and you never know, you might not get such a
sore head on new years day!
Polly Douglas is a qualified nutritional therapist and
a member of The British
Association for Applied Nutrition and Nutritional Therapy (BANT). She will be carrying out
nutritional therapy sessions on a one-to-one basis, or for families needing
some advice on healthier eating, or more specific health issues, across Central Scotland. She can also offer food allergy testing, hair
mineral analysis testing and many other tests which can help to give more
specific information about what is happening within the body e.g. stool tests
to check for parasites, or digestive inefficiencies and hormone screening for
PMS or fertility issues. Find her at www.facebook.com/pollydouglasnutrition.
lean meat, poultry, fish, shellfish, eggs, legumes,
beans, nuts, seeds, soya, tofu, tempeh, quinoa, whey, hemp, quorn
B Vitamins (B2,
B3 & folic acid)
asparagus, mushrooms, eggs, wholegrains (oats, brown rice etc), avocado, nuts
and seeds, dark green leafy vegetables, beans and pulses
cauliflower, cabbage, peppers, bananas, squash, broccoli, asparagus, lentils,
red kidney beans, Brussels sprouts, onions, nuts and seeds
eggs, shrimp, cottage cheese, milk, turkey, chicken, cheese
Garlic, onions, cabbage, eggs, legumes, whole
grains, Brussels sprouts
watercress, cabbage, squash, sweet potatoes, tomatoes, pumpkin, mango,
broccoli, apricots, tangerines, asparagus
watercress, cabbage, broccoli, cauliflower, strawberries, lemons, kiwi fruit,
melons, oranges, grapefruit, limes, tomatoes
oil, sunflower seeds, sesame seeds, other seeds, nuts and beans, wheat-germ,
sardines, sweet potato
Brazil nuts, molasses, mushrooms, herring, cottage
cheese, cabbage, cod, chicken
other seafood), ginger root, lamb, pecan nuts, haddock, rye, oats, almonds,