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Archive for August, 2015

Vegan recipes

Vegan recipes

Being vegan doesn’t equal eating healthy vegan food. Or that you’re a hipster. Vegan food and vegan recipes CAN be packed with micronutrients and macronutrients. Or simply healthy recipe inspiration.

Raw vegan

Raw vegan and vegan recipes or vegan paleo diet can be limiting. Vegan recipes e.g. plant based diets can be a GREAT WAY to INTRODUCE VEGETABLES and FIBRE into a dairy free menu. Whether you are an ethical vegan or trying to eat dairy free and meat free for health reasons, you can get a diverse variety of nutrients in vegan recipes.

RDA for Iron

iron in children

IRON FOR CHILDREN   –  Infants 6-12 months……….11mg RDA FOR IRON Children ages 1-8………….. 7-10mg RDA FOR IRON

Adolescents ages 9-13 years
8mg RDA for Iron

Your IRON NEEDS may be different depending on various health concerns. For example, if you are affected by the following, for your RDA for Iron may be HIGHER. Oesophageal cancer, stomach cancer, colon cancer. GI bleeding from long-term aspirin, ibuprofen, arthritis drug use, peptic ulcers, cirrhosis. If you’re a female menstruating, your iron needs may also be higher.

rda for iron

RDA FOR IRON                                     WOMEN 51+ years………… 8mg RDA for Iron                                                                                                       PREGNANT Females all ages………… 27mg                                                                  RDA for Iron Females ages 14-50 years…………….. 15-18mg RDA for iron


rda for iron

RDA FOR IRON Males 14+ years………………….. 8-11mg RDA for Iron

Iron sources vegan

Organic Soybeans (white, cooked) 86mg or 1/2 cup = 4.4mg
Sesame seeds (roasted and toasted) 28mg or 1oz = 4.2mg
Lentils cooked 99g or 1/2cup = 3.3mg          Spinach cooked 90g or 1/2cup = 3.2mg
Chickpeas cooked 82mg or 1/2cup = 2.4mg     Lima beans large cooked 94g or 1/2cup = 2.3mg
Kidney beans cooked 91g or 1/2cup = 2.2mg     Swiss chard cooked 88g 1/2cup = 2.0mg
Quinoa cooked 93mg or 1/2cup = 1.4mg   Dried apricots 40mg or 1/3cup = 1.0mg
Pumpkin seeds 28g or 1oz = 1.0mg             Kale cooked 100g = 0.9mg
Broccoli cooked 100g = 0.7mg                 Fava beans cooked 100g = 1.5mg
Beets 100g = 0.8mg

Vegan recipes

Vegan recipes

RDA for iron


Not enough iron means red blood cells are fewer and smaller. So, they’re not transporting sufficient O2 where it needs to go. If you suspect that you may be iron deficient, make an appointment with your doctor. He or she will probably look for signs of anemia or anaemia such as pale skin, irregular heartbeat, rapid breathing, capillary refill. They might also do an exam to check for internal bleeding. However, most commonly, iron deficiency is found by doing a blood test that tests for hemoglobin and hematocrit levels.

Heme iron

CAN WE GET A VEGAN RECIPE with heme iron? Heme iron is found in meats, fish, and poultry. This type of iron is in foods that contain hemoglobin. The body absorbs 7-35% of heme iron.

Non heme iron

This is found in plant foods. The body absorbs 2-20% of non-heme iron. The percentage is lower because non-heme iron is more sensitive to other dietary factors that may limit its absorption. You can be inspired by vegan recipes to eat such iron rich plant foods.
One research study showed that by adding just 63mg of vitamin C (the amount in ½ of a bell pepper or 1 small orange) to a meal, iron absorption from plant foods tripled. Vitamin C is an acid, ascorbic acid and acids increase the bioavailability of the iron.

It is possible to eat lots of iron rich plant foods or animal-based foods and still be anemic or anaemic. Often this is because of a weakened digestive system due to celiac disease, inflammatory bowel disease IBS, or other conditions that cause insufficient stomach acid. In these cases, 25-50 mg of daily iron supplementation may be recommended. Always check with your doctor for specific recommendations.

In fact some studies show that vegans consume as much iron as omnivores and sometimes more.

Although iron needs can be met completely with non heme iron it is important to pay attention to all the factors that may affect absorption.     [tweetthis]Iron needs can be met completely on #vegan diets Know factors affecting absorption[/tweetthis]

This is especially the case if someone is iron deficient. While meat protein nearly doubles the absorption of non-heme iron vitamin C is even more effective in increasing absorption.

Lower iron levels

Tannins found in tea leaves, red grapes, chocolate and coffee block the absorption of iron by about 50% (study here). However, consuming these foods an hour before or an hour after the iron rich meal has no effect on iron absorption. Vegan recipes can be inspiring ways to get more plat based iron rich foods combined with the right amounts of vitamin C.
Phytates are important antioxidants and anti-inflammatory agents found in highest quantities in wheat bran, soybeans, peanuts, pinto beans, kidney beans etc. Phytates bind to non-heme iron and lower its absorption. But soaking, fermenting, sprouting, and cooking all reduce phytate content by 50-75%.
Calcium Supplements & Dairy Foods compete with iron for uptake in your intestinal tract
Zinc and Manganese supplements
Peppermint and Chamomile
Antacids decrease iron absorption because they reduce stomach acid
Whole egg protein

Vegan recipes

OK so now we’re spoiling you. SUBSCRIBE today for our mini nutritional video series!
FOUR ingredients – we’ll be rotating – to our featured vegan recipes. Sound good. Get them now! Fitting for EAT DRINK TAKE MAKE.

How to fix lower back pain

How to fix lower back pain

Here’s how to fix lower back pain by identifying the cause. People ask “how can I relieve back pain at home?” The reality is you may have a serious underlying condition. This needs to be figured out to get the right treatment. Osteopathy should include home care advice and exercises for low back pain.
If you’re safe to treat you’ll get that too. Low back pain affects 8 in 10 of us. It’s frustrating waking up with low back pain for no obvious reason. It affects our mood. how we work, how we move. Symptoms of nonspecific low back pain are most common.

If you’re having lower back pain symptoms without getting the lower back pain relief you deserve to be safe, clinical, practical, effective you need to change your current treatment or exercise routine.
We’ll break these down (keep reading).
The longer we have this ache or a pain, the longer it may take to achieve our peak performance. The longer we hold on to a muscle strain or ligament sprain, the more complex the pain condition gets. THAT’S NOT ALL…

FAST FACT — Back pain is the largest single reported cause of absence from work.
It costs ~ £5 BILLION (or £200 for every employee) in SICKNESS ABSENCE COSTS
Source: Clinical Standards Advisory Group

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In pursuit of enjoying the best retirement? Wish for the costs broken down? It’s simple: this. Consultation and physical examination at Susannah Makram clinics gives you data: options; costs. Compare costs starting with osteopathy today against costs over time vs. you choose to omit osteopathy with Susannah from the equation.

“Change before you have to” Jack Welch

Preventing lower back pain. Checking in to avoid checking out.
Usually, the first thing one in three people suffering with low back pain relate to is the frustration. If only we were told. If only we were warned how much time they would lose. If only they knew they’d have to skip work. As leaders or employers, running a business… Can you imagine? Not being able to work because of low back pain?

How to fix lower back pain

Sometimes we get muscle strains and ligament sprains. They can affect our quality of life. There are differences between the two but both are dealt with very differently from person to person.

We could have the exact same diagnosis or prognosis as the next person but our experience of lower back pain is different. This is why improving our quality of life is one of the these two, depending on you and not depending on your diagnosis.

1) a check up

2) a health journey

Low back pain

There are some warning signs to be aware of. Lower back pain can need urgent medical attention. Know the signs and spare yourself and your family, long lasting, life threatening, or potentially disabling disease or health complications.

Innovative ways to categorise and measure pain are currently being studied. For example, scientists are using computer-assisted technology to develop a novel programme that will capture and quantify pain experiences. Tools such as this will be combined with existing methods to more accurately and consistently measure pain over time and across groups, diseases, and conditions.

What do the busiest people do when they have pain?

Lower back pain

Lower back pain

Here’s what they don’t do: ignore it. If we feel our body is tense, we might get a massage. “What’s the worst that can happen?”


Lower back pain treatment

OPTIONS? READ ON — Your chosen healthcare professional should outline these to you so you can make an informed decision…

Lower back pain treatment

Lower back pain treatment

  • The diversity of pain conditions requires a diversity of research and treatment approaches.
  • According to the National Center for Health Statistics (2006), approximately 76.2 million, one in every four Americans, have suffered from pain that lasts longer than 24 hours and millions more suffer from acute pain.
  • Pain can be a chronic disease, a barrier to cancer treatment, and can occur alongside other diseases and conditions (e.g. depression, post-traumatic stress disorder, traumatic brain injury).
  • Pain affects more Americans than diabetes, heart disease and cancer combined. Pain is cited as the most common reason Americans access the health care system.

Feeling tired all the time or anxious or restless is more common in people experiencing pain e.g. lower back pain. How can we help you feel refreshed and full of energy? 

Low back pain can creep in, where a little tiredness may have been.

Bad sleep quality and quantity can wreck or strengthen our bodies. If sleep can cause such dysfunction to our bodies then what about pain? Checking in for osteopathy before this happens makes sense.

Otherwise, we’re checking out. Our posture affects our functional health. Don’t have to take time off work — with NO GUARANTEES it will be a happy holiday.

For Healthy Hair

Hair Salon

Susannah sat with STYLENEST to bring us top tips for healthy hair. We all want that ‘just stepped out of the hair salon’ look. We want it 7 days a week. The Sophia Loren blow dry. Katy Perry hairstyles. Nancy Ajram –we want healthy, shiny hair no matter the weather. At destination men’s grooming salon and spa at The Refinery, Mayfair & Knightsbridge Susannah consults.

For Healthy Hair

For healthy hair you just have to know the basics. Hair styling and the environment can really take its toll on our tresses over time. London’s raining days and air pollution are best friends with fringes but frizz and overheating.
Susannah gives away 5 secrets to healthy looking hair all week long. You do not have to spend your weekends fixing hair style disasters. You don’t need to apply vast amounts of product. If you do apply product, make sure you’re applying it properly. Gentlemen, are you listening?

For Healthy Hair

For Healthy Hair

Underlying health conditions need to be addressed for long lasting results. Are you ready to make that investment?  Beauty tips for hair care vary in outcome. Want the whole story — then you’ll get the right care pathway.
Functional naturopathy in London care means testing the cause or causes of your concern. Functional naturopathic nutrition is a journey to health.

As a West End Naturopath Susannah knows our modern lifestyles requires a little help every now and then.
To boost performance, sexual confidence and to help prevent illness.
It’s an investment with the highest possible return. Knowledge is power and your secret weapon for healthy hair, for youthful looks and energy like you had in your teens.

If you suspect underling health problems or simply cannot sustain the healthy head of hair you had not long ago, find to what we can do to help you. Finding out whether or not we’ve inflammation or inflammatory markers triggered by our diet and environment is life changing. Addressing the causes of inflammation and learning how to live an anti-inflammatory lifestyle can dramatically improve your health.

Beauty Tips

Susannah’s beauty tips are for beauty from the inside out at any age that can be passed from generation to generation.
Different types of hair require different types of care but beautiful hair requires care. No matter what. Read Susannah’s top 5 tips for healthy hair here.

Key Thyroid Symptoms

Thyroid Symptoms

THYROID PROBLEMS – overactive thyroid symptoms or underactive thyroid can be overlooked or mismanaged.

TSH IS A HORMONE secreted from the anterior pituitary gland to control THYROID FUNCTION.
Symptoms of thyroid problems are manageable when working with the medical community – at Susannah Makram Clinics .
Optimal THYROID FUNCTION or functional health impacts lifestyle quality.

Hormone Panel

Hormone Panel

The thyroid gland is a vitally important hormonal gland. It plays a major role in:- our metabolism, growth and maturation of our bodies.
WHY DO WE NEED TO KNOW  exactly what’s going on? Because the hormones released affect our body’s overall ability to function. The gland reacts to our environment. Hormones secreted affect how we use the MACRONUTRIENT and MICRONUTRIENTS impacting how we feel, our weight, our energy levels etc.

Thyroid Functional Health

We might be on a seemingly great diet. We’re taking the right supplements and doing everything to take ownership and feel better. However, we’re still not really making any progress. How frustrating if all it took was making small change.

Hypothyroidism – Disorder

Fatigue is a common symptom of an underactive thyroid but it is also a symptom of many other associated conditions. These include adrenal fatigue, food sensitivities and various nutrient deficiencies.
Underactivity in adults often develops gradually. This is why people might not notice symptoms for a while. Possible symptoms can include the following.

General loss of energy and power; Difficulties concentrating or mental slowness
Slowed metabolism; Tiredness; Being overweight
Sensitivity to cold; Slow pulse
Waxy skin thickening and swelling (myxedema)
Dry skin
Deep, hoarse voice
Brittle, dry hair
Loss of sexual desire or potency problems; Sometimes even depression

Hashimoto’s Thyroiditis

A condition called Hashimoto’s thyroiditis is a chronic inflammation of the thyroid. It can also lead to underactivity.
Often people with Hashimoto’s will be started on thyroid hormones but continue to feel tired.

Overactivity of the gland is also called hyperthyroidism. It produces too many hormones. This speeds up energy metabolism. The following symptoms can occur.

Hot flashes; Sweating; Trembling
Weight loss
Hair loss
Nervousness, Hyperactivity; Emotional instability and irritability or fatigue
Insomnia and restlessness
Potency problems
Racing heart

Top Thyroid tests

Top Thyroid tests

Top 6 Thyroid Tests

Here is a comprehensive list to take to your doctor.

  1. TSH (Thyroid Stimulating Hormone)
  2. Thyroid peroxidase antibodies (TPO Antibodies) 
  3. Thyroglobulin Antibodies (TG Antibodies)
  4. Thyroid Ultrasound 
  5. Free T3 
  6. Free T41 or Free T4

You can ask for tests for Hashimoto’s and hypothyroidism. Request a copy of your thyroid labs. Then you can see them and ensure they are interpreted correctly.

TSH is a pituitary hormone. TSH responds to low/high amounts of circulating thyroid hormone. This is in advanced cases of Hashimoto’s and primary hypothyroidism. In the case of Graves’ disease the TSH will be low. People with Hashimoto’s and central hypothyroidism may have a normal reading on this test.

Thyroid peroxidase antibodies (TPO Antibodies) and Thyroglobulin Antibodies (TG Antibodies)
Most people with Hashimoto’s will have an elevation of one or both of these antibodies. These antibodies are often elevated for decades before a change in TSH is seen. People with Graves’ disease and thyroid cancer may also have an elevation in thyroid antibodies including TPO & TG, as well as TSH receptor antibodies.

Thyroid Ultrasound-
A small percentage of people may have Hashimoto’s. However, they may not have thyroid antibodies detectible in the blood. Doing a thyroid ultrasound will help your physician determine a diagnosis.

Free T3 & Free T4
These tests measure the levels of active thyroid hormone circulating in the body. When TSH is informal range but free T3 and T4 levels are low, this may lead your doctor might suspect central hypothyroidism (a rare type of hypothyroidism).

Scalp Psoriasis Treatment


Psoriasis in any form can leave you feeling stressed, frustrated and oftentimes ashamed. Covering up psoriasis can be a challenge. Psoriasis is not the only skin flaking scalp condition. Three of the most common scalp conditions tend to cause flaking. These are psoriasis, eczema and seborrheic dermatitis.
It’s difficult in the City where we tend to wear darker shades of suit in when most publicly exposed. I see scalp psoriasis in naturopathy clinic in Knightsbridge typically with CEOs travelling. In Mayfair and Harley Street naturopathy clinics I’m seeing more males in the City struggling to keep scalp psoriasis at bay.

Scalp Psoriasis in The City

Scalp Psoriasis in The City

Psoriasis is a non-contagious, auto-immune condition. It is characterised by skin redness and irritation. Plaque psoriasis is the most common presentation.
Scalp psoriasis treatment needs to be managed using a complete care system. This is because scalp psoriasis affects about 50% of psoriasis sufferers. The thick plaques can extend down from the hairline to the forehead.

Scalp Psoriasis Treatment

Scalp Psoriasis Treatment

Scalp Psoriasis

Scalp psoriasis can be uncomfortable, if extremely itching. At Susannah Makram clinics we have found, more commonly, there to be a stigma and embarrassment surrounding flaking and skin scales. Changing hair styles regularly, to hide extreme dandruff, becomes a ways of life. Psoriasis tends to be a chronic problem, lasting many years, unless it is treated using a functional approach In The Four Phases.

Scalp Psoriasis Treatment

For employers:

Approximately 60% of psoriasis patients missed an average of 26 days of work a year due to their illness. This study demonstrated that income and employment were negatively impacted among patients with severe psoriasis. This was in comparison with mild psoriasis.

2-3% of the total population have psoriasis. This is according to the World Psoriasis Day consortium.       [tweetthis]2-3% Total population have psoriasis, according to the World Psoriasis Day consortium.[/tweetthis]

Studies show 10-30% of people with psoriasis also develop psoriatic arthritis. Psoriasis is the most prevalent autoimmune disease in the U.S.

Do you think you might have it? Scalp psoriasis may not cause any symptoms at all so it’s easily missed. If it is itching, it is the most extreme. It often fluctuates in severity and extent.

The good news is psoriasis adapts to treatments quickly. There are a variety of internal and external paradoxical factors contributing to the clinical course of this disease. Like many skin conditions, therefore, it is not very well understood. So although psoriasis is commonly encountered, it is a challenge for conventional medicine alone.
A functional approach investigates this complex nature of the disease to find out WHAT is causing the symptoms – WHY do you have it NOW? What caused your psoriasis in the first place might not be what is causing the flare ups today.

Normally, T cells travel throughout the body to detect and fight off foreign substances. The foreign substances come from viruses or bacteria. If you have psoriasis, however, the T cells attack healthy skin cells by mistake. This is the same action happening to heal a wound or fight an infection. Autoimmune diseases generally respond well to an anti-inflammatory diet. Anti inflammatory diets work best once bad bacteria in the gut are killed off.

Read more about Scalp Psoriasis treatment and FAQs HERE.

Safe, clinical, practical and effective.

Call  020 7060 3181