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Eating seasonal food

Seasonal food Spring UK

Eating seasonal food is healthy – right? Naturopathic healthy eating ideologies encourage eating fresh seasonal food. Why? Are there any health benefits to eating seasonal produce?

Eating Seasonal Food

Seasonal foods have better nutritional value for our overall health. Is this healthy or ethical only? Eating what’s in season — here’s the lowdown from the Knightsbridge, Chelsea Nutrition Expert.

What is bioavailability?

Nutrient content of foods doesn’t necessarily change but it can be more or less bioavailable. What is the bioavailability of food?
In simple terms, it’s the way our bodies may not benefit from eating the same banana at different times of the year. The nutritional value of the banana might be labelled the same. Bioavailability refers to how nutrients are delivered to feed and heal your body.

Food in Season

Organic food

Non-seasonal produce are foods that are often full of pesticides, waxes, preservatives and other chemicals that are used. Why is our produce pumped full of toxic chemicals these days? Well, it’s so the produce look fresher than it actually is. Seasonal foods also have a much higher antioxidant content than non-seasonal foods.
VERY important side note: eating food in season is delicious! It’s fresh produce that is ripe and ready for consumption!

Organic Food and food intolerance

Eating freshly harvested produce means we’ll be rotating our foods. This helps keep our body from developing intolerances to certain foods.

Spring Detox

This enables us to reap the health benefits of a diverse diet that is naturally detoxifying. For example, in traditional Chinese medicine (TCM), spring is associated with the liver. The liver is one of the body’s primary detoxification organs. Synergistically, spring is also the time when dandelion and other bitter greens are fresh and available. These bitter greens support the liver and its function of cleansing the blood.

Paleo

Our ancestors ate seasonal food because they didn’t have much choice. We, on the other hand, can make informed decisions about what we eat. We can choose to opt out of eating food that isn’t harvested in our current season. Coordinating our diets with the seasons naturally cleanses us. It can help build immunity for the body. Generalised eating plans like the paleolithic diet or paleo diet allude to this. Raw food diets, raw veganism, vegetarianism and even gluten free follow fundamental principles. They might have roots in a way of eating that our ancestors did…

Is Paleo best?

However, the bases for eating a paleo diet in this way, for example, is not 100% accurate. Let’s examine the historical evidence… We’ll look at regional specificities, climate and how there are ever changing updates to these campaigns. We need to appreciate the value of food as medicine. No one prescription is right for all.

Eating Seasonal food

Categorically eliminating whole food groups to improve health (of all human bodies, without exception) in general and quality of life for all, doesn’t make sense. Providing the information your body needs by food does. Find out how personalised nutrition is changing the lives of so many. Taking ownership of our health isn’t easy… BUT it can be Safe. Clinical. Practical. Effective. Nutrition for health and healthy weight loss, really looks at what’s going on and how we can change this simply.

Blood type diet

Eating for our blood type can be positively reinforced by eating seasonably. It’s pretty neat when you think about it. It’s easy to work out.

Sustainable agriculture

Eating foods in season in our area right now, means we’re more likely to be eating local produce that does not require shipping methods. It’s more likely to be grown by local farmers in our community. Sustainable and environmental benefits contribute to our local economy. Also, this way of life reduces the pounds and pounds of produce that are shipped all over the globe every day.

Foods in season

UK – Support your local farmer’s market. Field to Fork eating.

Apricot – Blackcurrant – Strawberry – Tomato – Raspberry

Jersey Royal New potatoes – beetroot
Asparagus – Aubergine – Courgette – Watercress – Spring Onion
Peas – pepper –
Radishes – Sorrel – Spinach- Pak Choi
Runner beans – borad beans – Watercress – Spring onions

Crab – Scallop – Plaice – Sea Trout – Wild

Whiting – Tuna

Beef steaks – Chicken – Sausages – Spring lamb – Pork – Venison

Imported Produce

Apple – Pear – Quince

Imported Produce

Pomegranate

How To Eat Raw Food, Raw Chocolate

EAT – DRINK – TAKE – MAKE

Raw Food Recipes

At Susannah Makram Clinics naturopathic nutrition means care of our whole body. Naturopathic Portfolio:- this might include healthy dinner recipes; gluten free recipes; in the MAKE section. Raw food or raw cacao might be indicated. London Naturopathy and naturopathic nutrition works in our modern lifestyle – and international naturopathic portfolios are made for the business traveller. But it’s got to be practical in modern, busy, stressful lifestyle.

Cacao comes in many forms; powder, butter, nibs and paste, making it an extremely versatile superfood that can be enjoyed in a number of ways:

Blend raw cacao powder into smoothies and shakes
Make your own delicious hot chocolate using raw cacao powder, coconut sugar, vanilla & dairy free milk
Add to dairy free milk for a home-made chocolate milkshake
Add cacao powder to cereal or yoghurt
Sprinkle cacao nibs over fruit salads, desserts, or add to trail mix

Raw Food Diet

A raw food diet might be adventurous. A partially raw food diet my also sound impractical. You may be curious about what food you can eat on a raw food diet. All EAT & DRINK sample menu options as easy to stick to. If you think it is impossible, you might be surprised to hear that any one small change – as long as it is the right change – makes a huge difference. You may get to include raw cacao so let’s find out why and what it is exactly.

Raw Cacao Powder

Susannah recommends raw chocolate bars sweetened with xylitol – for a safe sweet treat or for those with or following:

Gluten free

Low carb diets

Sugar free diets
Insulin resistance
Type 2 Diabetes
Genetic Predisposition to slower Carbohydrate metabolism
Metabolic Balance

The Naturopathic Portfolio is not a diet nor is it a general guide for weight loss or nutrition for fertility or for food for skin and hair health concerns. Nor is it a cure for chronic fatigue. YOUR Naturopathic portfolio is designed as a result of your consultation with Susannah.

Your portfolio is your healthy weight loss lifestyle and personal nutrition to optimise your health and give you your energy back. These include hormonal imbalance, fertility concerns or unexplained infertility, hair and skin health concerns and chronic fatigue.

RAW FOOD & ITS HEALTH IMPLICATIONS ON YOUR GUT MICROBIOME [tweetthis hidden_hashtags=”#guthealth”]#RawFood & its #health implications on your gut #microbiome[/tweetthis]

Fermented Foods Have Increased Nutritional Value In Direct Comparison To The Same Raw Food – Pre-Fermentation

eg. sauerkraut and cabbage

According to researchers at Cornell University, levels of antioxidants and vitamin C in sauerkraut range from 57 to 695 mg—with raw, fermented red cabbage having the highest levels of vitamin C, hitting almost 700 mg per cup.

EAT – DRINK – TAKE – MAKE

3.5 ounces (100 grams) of raw sauerkraut has:

Raw Food Diet

1.5mg Iron
48mg Calcium
.9mg Protein
4.3g Carbohydrates
.21mg Vitamin B6
1.5mg Vitamin K
.17mg Niacin
.03 mg Folic Acid

3.5 ounces (100 grams white cabbage raw) has:
27 Calories
0.5 mg Iron
25 mg Calcium
1.5g Protein
3.6g Carbohydrates
.04mg Niacin
.11g B6
0g Folic Acid

Fast fact -> Did you know that the body also rapidly uses up available vitamin C during infection or stress, suggesting that it plays a critical role in immune system health?

Fermented Foods Are More Digestible & Safer To Eat Than Many Raw Foods

eg. sauerkraut and cabbage – sources of probiotic and prebiotic – dairy free, raw, vegan food, respectively,

Recipe Sauerkraut

SINGLE JAR SAUERKRAUT RECIPE

Cabbage – 1 small to medium – approx 2 ounces
1 Tablespoon medium grain sea salt or non-iodised salt
1 Teaspoon caraway seeds, juniper berries (optional)

Cut the cabbage in half. Cut out the thick core and stem end and compost or discard them.Thinly slice the cabbage into shreds or small pieces (think coleslaw)
Loosely pack the sliced cabbage into a clean, wide mouth glass jars, sprinkling in the salt as well as the caraway seeds and juniper berries (if using) as you fill the jars. It is not necessary to sterilise the jars for lacto-fermented foods. the jars do have to be pristine clean, however. Pack the cabbage, salt and spices down firmly as you add them to the jar. Once the jar is almost full, loosely cover it and let it sit for 2 to 4 hours. During this time the salt should draw enough juice out of the cabbage to completely cover the solid food. If it doesn’t, top the kraut off with a brine made of 1 teaspoon non-iodised salt dissolved in 1 pint filtered or non-chlorinated water.
Pour the salt brine, if necessary, over the cabbage and spices. Gently press down on the cabbage and spices to release any air bubbles and to submerge them in the brine. Cover the jar loosely with a lid. Place the jar on a plate to catch any overflow that may happen once active fermentation gets going. Leave the jars at room temperature for 3 days. During this time, remove the covers at least once a day and check to see that the vegetables are still submerged in the brine (add additional salt brine if necessary). You should start to see some bubbles on top – a sign that fermentation is underway.
By the end of the 3 days, the sauerkraut should have a clean, lightly sour smell and taste. Put the jars in the refrigerator (no need to put plates under them at this stage). Wait at least 5 more days for the flavor of your sauerkraut to develop. This recipe also works well with red cabbage.

Fermented Vegetables – Why? Tangy tasting, mineral rich, nutritionally dense, gut healing to name a few…

Lacto-fermentation is the process that produces traditional dill pickles, kimchi and sauerkraut.

Lactic acid is a natural preservative that inhibits the growth of harmful bacteria.

The “lacto” portion of the term refers to a specific species of bacteria, namely Lactobacillus. Various strains of these bacteria are present on the surface of all plants, especially those growing close to the ground, and are also common to the gastrointestinal tracts, mouths, and vaginas of humans and other animal species.

Lactobacillus bacteria have the ability to convert sugars into lactic acid. The Lactobacillus strain is so named because it was first studied in milk ferments. These bacteria readily use lactose or other sugars and convert them quickly and easily to lactic acid. However, lacto-fermentation does not necessarily need to involve dairy products.

Health Risks Of Obesity

What is Obesity

In an adult the diagnosis of obesity is most commonly made using BMI levels. These provide a measure to be viewed in parallel with the health risks of obesity. BMI is calculated as weight in kilograms (kg) divided by height in metres squared (m2). Ideal BMI is 18.5 to 24.9 kg/m2. The following classification is advised by NICE:

A BMI of 25-29.9 kg/m2 is overweight.
A BMI of 30-34.9 kg/m2 is obese (Grade I).
A BMI of 35-39.9 kg/m2 is obese (Grade II).
A BMI of ≥40 kg/m2 is obese (Grade III) or morbidly obese, meaning that weight is a real and imminent threat to health.

Waist circumference in men:

<94 cm is defined as low risk.
94 to 102 cm is defined as high risk.
>102 cm is defined as very high risk.

Waist circumference in women:

<80 cm is defined as low risk.
80 to 88 cm is defined as high risk.
>88cm is defined as high risk.

Waist circumference is used in combination with BMI to assess your health risk of obesity [tweetthis]Waist circumference is used in combination with #BMI to assess #health risk of #obesity[/tweetthis]

Obesity and Genetics

Obesity is the result of a complex pathophysiological pathway involving many factors that control adipose tissue metabolism. Cytokines, free fatty acids and insulin all play a part and genetic defects are likely to have a significant effect on the fine balance of this process. Nam H, Ferguson BS, Stephens JM, et al; Impact of obesity on IL-12 family gene expression in insulin responsive tissues. Biochim Biophys Acta. 2013 Jan;1832(1):11-9.

Obesity and Health

KRS2 is one gene that has recently been identified as being implicated in obesity and metabolic rate. DNA sequencing in over 2,000 obese individuals identified multiple mutations of the KRS2 gene, and mutation carriers exhibited severe insulin resistance and a reduced metabolic rate. It may be that modulation of KSR2-mediated effects may have the potential to have therapeutic implications for obesity.
Pearce LR, Atanassova N, Banton MC, et al; KSR2 mutations are associated with obesity, insulin resistance, and impaired cellular fuel oxidation. Cell. 2013 Nov 7;155(4):765-77.

Find Out More…

Living with morbid obesity means living at risk for serious health conditions for both men and women combined where applicable. For example, the health risks of obesity are – in terms of the following diseases:-

Type 2 Diabetes
Hypertension
Myocardial Infarction
Colon Cancer
Angina Pectoris
Gall Bladder Disease
Ovarian cancer
Osteoarthritis
Stroke

Obesity and Health

Obesity increases the risk of breast cancer. It also increases the risk of carcinoma of the endometrium. Polycystic Ovary Syndrome PCOS is usually associated with obesity, as is stress incontinence. Obesity impairs fertility in males and females. Obesity increases the risk of fatty liver, along with other features of the metabolic syndrome. Obesity is an important risk factor in the development of chronic respiratory disorders such as COPD, asthma, obesity hypoventilation syndrome, obstructive sleep apnoea. If the person develops a surgical condition, diagnosis is more difficult and almost every postoperative complication is more frequent, including deep vein thrombosis DVT chest infection and wound dehiscence. Not only is osteoarthritis more common but treatments such as total hip replacements are more likely to be problematical in obesity.

How to get the health benefits of chocolate

Forget eating dark chocolate only. Here’s how to get the health benefits of chocolate. Even if you hate dark chocolate, vegan chocolate or and kind of dairy free chocolate, you’ll love this.

Chocolate lovers need to know how to get the health benefits of chocolate. Chocolate advertised with a high cacao content is advertised as having chocolate health benefits. This is not accurate, however.
Cocoa vs cacao health benefits are not to be ignored. Raw cacao is made by cold press of unroasted cocoa beans. The process keeps the living enzymes in the cocoa and removes the fat (cacao butter). Cocoa looks the same but it’s not. Cocoa powder is raw cacao that’s been roasted at high temperatures. When it’s unfrosted the cocoa bean does not lose its molecular structure so the enzyme content and overall nutritional value is retained.

Easy ways to eat cacao

Look no further than this delicious, creamy shake. Super Protein powder-Brown rice and Cacao
Not only is this easy to make shake delicious, it’s also intensely rich with organic raw cacao blended with the complete amino acid punch of organic brown rice protein for an amazing 2 in 1 plant protein and superfood boost.

How to get the health benefits of chocolate

Health benefits of chocolate

We can’t vouch for regular store bought chocolate anymore. There are over 500 chemicals in consumer chocolate products. So there is a lifetime of chemical analysis still to be done. The next question: does it have to be raw cacao to be healthy?

Raw, unprocessed cocoa beans are among the HIGHEST SCORING ORAC foods that have been tested

ORAC is an abbreviation for Oxygen Radical Absorbance Capacity and was developed by the National Institutes of Health in Baltimore.

Chocolate Benefits Health but ALWAYS READ THE LABEL.

A 100 gram bar of dark chocolate with 70-85% cocoa contains

11 grams of fibre
67% of the RDA for Iron
58% of the RDA for Magnesium
89% of the RDA for Copper
98% of the RDA for Manganese
It also has plenty of potassium, phosphorus, zinc and selenium

Quality dark chocolate is: rich in Fibre, Iron, Magnesium, Copper, Manganese & a few other minerals. Add a kick of unprocessed, top quality amino acids to that and you’e got Super Protein powder-Brown rice and Cacao

How to get the health benefits of chocolate start with rule number one, ALWAYS READ THE LABEL

Added sugars

Rule of Thumb – Less than 5g per 100g is low, more than 15g per 100g is high

Anything ending in ‘os’ is also sugar e.g. glucose, sucrose, fructose, lactose, maltose) – are all forms of sugar. As are honey, agave, molasses and syrups like corn and rice syrup.

Fast Fact -> If you’re unsure whether your chocolate is raw or not, look for the word ‘cacao’ rather than ‘cocoa’ on the ingredients label. Like in this product read cacao Super Protein powder-Brown rice and Cacao
Dark chocolate can also reduce insulin resistance, which is another common risk factor for many diseases like heart disease and diabetes

STRIVE FOR QUALITY IN CONTENT

Chocolate Benefits Heath

Find out more about quality dark chocolate and antioxidants here

French Way To Eat

We know what we eat is important. What about how we eat — does this impact our health? Can the way we eat impact our healthy weight loss goals?

FACT: Healthy weight loss — even the way we’re eating has an impact. [tweetthis twitter_handles=”#nutritiontips”]Even when it comes down to weight loss, the way we are eating has an impact. [/tweetthis]
Sick and tired of having an app or device telling us far we’ve come or how limited or movement or breathing is? Technology isn’t answering OUR BODY’S NEEDS. We’ve got to take ownership. In our modern instalife our eyes are bigger than ever. So, it’s not easy. We’ve got to use this lifestyle, however. It’s the biggest vehicle for this change.

1. The French Way to Eat to absorb More Nutrients and Energy From Your Food

Chewing our food properly breaks it down from large particles into smaller particles. It’s these smaller particles that are more easily digested.

Small particles make for easier digestion and nutrient absorption. Pathogens – bacteria and parasites – don’t often forcibly invade or take over our digestive system. Instead they are opportunistic organisms. So basically they’re able to flourish when there is undigested food or excessive waste products for them to feed upon. Pathogens can then multiply out of control, excreting their own waste products and damage the walls of our intestine. Leaky gut can result. It’s a serious problem where partially digested foods, fungi, bacteria and parasites enter into the bloodstream. This can cause a wide range of adverse effects to your health.

French way to eat

Chew your food properly! The first stage of digestion starts in the mouth. Without complete coating in saliva it is unlikely that proper carbohydrate digestion will occur.

Recent research presented at the 2013 Institute of Food Technologists Annual Meeting and Food Expo in Chicago showed, in fact, that when participants chewed almonds longer, the smaller particles were better and more quickly absorbed by the body.

Fast Fact! Chewing your food properly means chewing up to 32 times per bite of food on average

How Are You Eating?

Choosing certain food affects our health but even after those greens – that surely can’t be bad for me… Why am I still feeling bloated and tired and generally not on form? Is this you?

2. The French Way to Eat to Turn Your Digestive System into Your Personal Powerhouse

Simply changing the way that you eat can improve your slumped energy levels & symptoms of (chronic) fatigue.

Saliva contains digestive enzymes. So the longer you chew, the more time these enzymes have to start breaking down your food. This makes digestion easier on your stomach and small intestine. One of these enzymes is lingual lipase, an enzyme that helps break down fats, for example.

French Way To Eat

The chewing process predigests your food into small pieces. This partially liquefies it, making it easier to digest. Digestion is actually a very demanding task for your body. It requires a great deal of energy that can be expended on other things, equally, throughout the day.

You feel more refreshed, calm and alert as a result of not overloading Your Personal Energy Powerhouse! – Your Digestive System. thanks you, your body thanks you. You are hearing that look younger but even better, you feel it!

3. The French Way to Eat: Don’t Let It Linger

When large particles of improperly chewed food enter your stomach, they may remain undigested when they enter your intestines.

The right environment is necessary to avoid excess bacteria lingering in your intestines. Bad bacteria here will begin to break the larger food pieces down. In other words they will start to putrefy, potentially leading to gas and bloating, diarrhoea, constipation, abdominal pain, cramping and other digestive problems.

Fast fact! It takes time (generally about 20 minutes) for your brain to signal to your stomach that you’re full! [tweetthis twitter_handles=”#weightlosstips”]It takes about 20 mins for your brain to signal to your stomach that you’re full[/tweetthis]

4. The French Way to Eat: Enjoy and Taste Your Food

At consultation the “glazed” look is common. It is the one that comes over a patient asked about their ‘typical’, day-to-day diet or even what they ate a movement ago!

If you don’t remember your food, your food will find it harder to work for you. To lose weight healthily, optimise energy levels and stabilise levels of hormones, essential nutrients, and blood sugar etc. you need your food to work for you. Make sure you have what you eat covered in your EAT DRINK TAKE MAKE.

Genetics of Stubborn Belly Fat

Belly Fat Stubborn

At Susannah Makram Clinics we test for 13 genes impacting metabolism and exercise. Isn’t it frustrating exercising and dieting but never losing weight – the stubborn belly fat?

Healthy weight loss requires knowledge found in our GENES.
This DNA test provides specific information regarding fat distribution so we can burn stubborn belly fat with the right changes to our diet,

Stubborn body fat and body mass index BMI in particular have genes or SNPs we’re interested in. Do they hold the key to your successful healthy weight loss?

Let’s not waste more time on the wrong diet. In fact, stop dieting. These genes all meet stringent criteria for utility in genetic screening tests. Start losing stubborn fat like belly fat.

Fat Gene

Lose Belly Fat

What’s the right percentage of carbs, fat, protein for us to lose weight?

What genetics are involved to get rid of stubborn belly fat?

Your test results may tell you the personalised answers you need to achieve your healthy weight loss goals.

All genes tested meet the following stringent criteria for utility in genetic screening tests:

Fat Gene

Have proven biological function. Many of the genetic variations in the test panel produce a change in the amino acid structure of the protein and change theactivity of the protein. Other variations in the panel affect transcription factors in DNA-based communications.
Have a plausible biological role in weight management. For example, some of the gene variations produce a change in the amount of fat absorbed from a meal or alter carbohydrate metabolism that has a direct correlation to stubborn belly fat.
Have evidence from clinical studies, that individuals with different genotypes have a differential response to either certain diets or different levels of physical activity.

Weight Loss

Weight Management Genetic Testing has been all over the news in the US – The Today Show, The Wall Street Journal, CBS Morning News – In America they are calling it personalised medicine

We are calling it boundary breaking functional medicine at Susannah Makram Clinics because we know who this test will work for and why so there is no time wasting and false hope

The DNA test for healthy weight loss

Fat Gene

Genetic testing

Who is the right candidate? Find out here

How to eat healthy take out

How to eat healthy take out in London. As well as London most healthy food names are in Denmark. If you enjoy a healthy lunch for takeout we proved all the hacks for all the dietary requirements here. If we’re missing yours ask us for it here.

So, here’s the the round up! How to eat healthy takeout for lunch. lunch ideas in the city of London are easy! Here are options from Susannah to your PA. For gluten free or dairy free; meat free; low cal or paleo –we’re here! No time to look at nutrition labels. We do it for you! READ ON….

Healthy Lunch London City

Corporate wellness doesn’t account for feeling a little overweight, tired , bloated and looking like it. Reach YOUR performance peak. HOW?
Nutrition makes up for 80% of lifestyle changes impacting our health & wellbeing.
What’s your health story ? Are you susceptible to back pain?

how to eat healthy takeout

EAT DRINK TAKE MAKE

We always read the fine print. Susannah reads the label so you do not have to. We don’t live in a spa – although, that’s a nice thought isn’t it?

Healthy Lunch London City. Regular updates, menus change! Contact us pr@susannahmakram.com

The Ultimate Guide: healthy lunch London City – top 4 nutritious lunch items to grab across the road

It’s a jungle of chains out there. Take a first step.

Is your digestive system overworked? Nutritious Beverages to give your overworked digestive system a rest

Raw Press CITRUS (Immune booster Vitamin C infusion)
Imbibery Cashew Mylk (blood sugar stabiliser)
Nosh Raw Smoothie Coconut, Banana & Acai Berry 250ml (anti-aging, antioxidant delivering)
Press LONDON GARDEN2 (nature’s anti-inflammatory, skin food)

Want to learn more about these guys Follow us!

Healthy lunch London city – Nutritious snack foods to grab on-the-go that are Gluten Free – Vegan – Vegetarian

Gluten free Snacks

Impossible? Think again.

Raw Press Cafe Baked Sweet Potato With Herb Oil and Coconut Yoghurt
Planet Organic LoveRaw Cacao and Maca Bar
Good Life eatery Sport’s Bites
Pret Dairy Free Coconut Yoghurt Pot

Where To Find Healthy Lunch Options in the City

Nutritious lunch to grab on-the-go – Vegan & under 490 Calories

Tibits Mexican Quinoa Bowl
Zizzi VEGAN Lentil ragu
Pret Falafel Mezze
The Good Life Eatery Warm Bowl Quinoa Baked sweet potato falafel

Nutritious lunch to grab on-the-go – Vegan, Gluten Free & under 500 Calories

Crussh Organic Medium Armenian Daal and Crussh 5 a day wheat free
The Good Life Eatery Vegan Walnut Mince, Jacket Sweet Potato, Mashed Avocado, Chipotle Cashew Cream with a Mixed Green Salad
Zizzi VEGAN GF pizza
Daylesford Organic Rainbow taboulleh – avocado on walnut & summer squash toasts, sriracha mayonnaise, beetroot relish

Nutritious lunch to grab on-the-go – Vegetarian & under 415 Calories

EAT Chile non carne very big
Raw Press cafe Baked Sweet Potatoes with Herb Butter and Coconut yoghurt with Kale Balsamic salad
Crussh Free Range Egg Mayo and Mustard Cress
Marks and Spencer avocado salad sandwich

Healthy Lunch London City

Nutritious lunch to grab on-the-go – High Protein & under 510 Calories

Daylesford Organic Whole Body Organic Protein Bowl
Wagamama Warm Chicken Salad
Tossed Own Large Salad, Tuna, Egg, Spinach, Broccoli, Spring Onion, Peas, balsamic vinaigrette
Itsu Mixed Sashimi

Nutritious lunch to grab on-the-go High Protein and under 350 Calories

Pod Food Pod Hot and Skinny Piri Piri Chicken
Core Collective Baked Salmon Fillet
Itsu Salad Chicken and Avocado
Crussh Zero Noodle with Ginger teriyaki Chicken

Gluten free Wraps, Salads & Sandwiches London

Joe and The Juice Sandwiches
7/8 Salads at Fait Maison
The Good Life Eatery Wrappers Delight and Juana Burrito?
5/6 Salads at L’Eto

Nothing from the corporate lunchbox is advised without consideration of individual health.

What would YOU do if you got ENERGY back? Subscribe for the unique 4 part mini series.

Stress Test Questionnaire

Stress and Sick

Chronic stress can have debilitating consequences on our mind and our body.
DID YOU KNOW? Our body is hard-wired to react to stress in ways that actually protect us. It’s our natural stress response. It works for us against threats from predators and other aggressors.

Our body’s stress-response system is usually self-limiting. Once a perceived threat has passed, hormone levels return to normal.
As adrenaline and cortisol levels drop, our heart rate and blood pressure return to baseline levels, and other systems resume their regular activities. Increased cortisol levels commonly challenge those with high stress jobs that go on to suffer with metabolic syndrome. You can work out the likelihood and prevent this if you take ownership at the right time.

Chronic Stress

When stressors are always present, we constantly feel under attack. That fight-or-flight reaction? It stays turned on.The long-term activation of the stress-response system — and the subsequent overexposure to cortisol and other stress hormones — can disrupt almost all your body’s processes. This puts you at increased risk of numerous health problems.

Your levels of stress – how do they add up?
Take this stress test and add up your scores. The results at the end are a guide. [tweetthis]The 60 second #stress test – add up your scores. The results at the end are a guide.[/tweetthis]

Stress Test

YOUR AGE:

Under 45 years [1]
45–54 years [3]
55–64 years [2]
Over 64 years [2]

Weight and Stress

Body Mass Index **

Lower than 25 kg/m2 [1]
25–30 kg/m2 [2]
Higher than 30 kg/m2 [3]

BMI Calculator

Divide your weight in kilograms (kg) by your height in metres (m) then divide the answer by your height again to get your BMI. [tweetthis hidden_hashtags=”#weightloss #nutrition”]How to work out your #BMI [/tweetthis]

Fat and Stress

Waist circumference measured below the ribs (usually at the level of the navel)

MEN

Less than 94 cm [1]
94–102 cm [2]
More than 102 cm [3]

WOMEN

Less than 80 cm [1]

Stress Management
80–88 cm [2]
More than 88 cm [3]

Stress Test

Have you ever taken medication for high blood pressure on regular basis?

No
Yes [1]

Have you ever been found to have high blood glucose (eg in a health examination, during an illness, during pregnancy)?

No
Yes [1]

Have any of the members of your immediate family or other relatives been diagnosed with diabetes (type 1 or type 2)?

No
Yes: grandparent, aunt, uncle or first cousin (but no own parent, brother, sister or child) [2]
Yes: parent, brother, sister or own child [3]

Stress Test Score – to checklist Below

0 = Never/Rarely

1 = Occasionally/Slightly

2 = Moderate in Intensity or Frequency

3 =Intense/Severe or Frequent

✓ My ability to handle stress or pressure has decreased.

✓ I am less productive at work.

✓ I seem to have decreased in cognitive ability. I don’t think as clearly as I used to.

✓ My thinking is confused when hurried or under pressure.

✓ I tend to avoid emotional situations.

✓ I tend to shake or am nervous when under pressure.

✓ I suffer from nervous stomach indigestion when tense.

✓ I have many unexplained fears/anxieties.

✓ My sex drive is noticeably less than it used to be.

✓ I get lightheaded or dizzy when rising rapidly from a sitting or lying position.

✓ I have feelings of greying or blacking out.

✓ I am chronically fatigued; a tiredness that is not usually relieved by sleep.

✓ I feel unwell much of the time.

✓ I notice that my ankles are swollen — the swelling is worse in the evening.

✓ I usually need to lie down or rest after sessions of psychological or emotional pressure/stress.

✓ My muscles sometimes feel weaker than they should.

✓ My hands and legs get restless — experience meaningless body movements.

✓ I have become allergic or have increased frequency/severity of allergic reactions.

✓ When I scratch my skin a white line remains for a minute or more.

✓ Small, irregular dark brown spots have appeared on my forehead, face, neck and shoulders.

✓ I sometimes feel weak all over.

✓ I have unexplained and frequent headaches.

✓ I am frequently cold.

✓ I have a decreased tolerance for cold.

✓ I have low blood pressure.

✓ I often become hungry, confused, shaky or somewhat paralyzed under stress.

✓ I have lost weight without reason while feeling very tired and listless.

✓ I have feelings of hopelessness and despair.

✓ I have decreased tolerance. People irritate me more.

✓ The lymph nodes in my neck are frequently swollen (I get swollen glands on my neck).

✓ I have times of nausea and vomiting for no apparent reason.

✓ I am easily fatigued

✓ I often have to force myself in order to keep going.

✓ Everything seems like a chore

✓ I have difficulty getting up in the morning (don’t really wake up until about 10:00am

✓ I suddenly run out of energy

✓ I usually feel much better and fully awake after the noon

meal

✓ I often have an afternoon low between 3:00-5:00pm

✓ I get low on energy, moody or foggy if I do not eat

regularly

✓ I usually feel my best after 6:00pm

✓ I am often tired at 9:00-10:00 pm, but resist going to

bed

✓ I like to sleep late in the morning

✓ My best, most refreshing sleep often comes between

7:00-9:00am

✓ I often do my best work late at night (early in the

morning).

✓ If I don’t go to bed by 11:00pm, I get a second burst of

energy around 11:00pm, often lasting until 1:00-2:00am

RESULTS

TOTAL SCORE:

45-65… It is unlikely that you experience significant amounts of stress to impact your lifestyle or health at present

65-90… It is unlikely that the stress you experience is negatively impacting your health at present

90-150… The stress you experience may be having serious negative health implications

150+… It is likely that the stress you experience is having serious negative health implications

Health Conditions associated with Chronic Stress

Type 2 diabetes – Adrenal Fatigue Syndrome – infertility – Autoimmune diseases – Depression – Anxiety Disorders – Digestive problems -Heart disease – Sleep problems – Weight gain – Memory and concentration impairment

How to find the UNDERLYING issues that PREDISPOSE us to chronic illness.

What or why are they TRIGGERED by PROLONGED periods of STRESS?

How do we nip it in the bud BEFORE we’re sick?

IN THE FOUR PHASES

Consultation is Key
Physical Exam is Key
Special Investigations may include blood pressure average reading, adrenal stress test, blood sugar readings, blood work
Naturopathic Portfolio HOW is stress affecting our health? Do we require special investigations? One type of stress management doesn’t work for every body. If working in a high stress job is affecting our health but we can’t check out into a spa then we need to know what to do to prevent chronic illness.

Stress Benefits

Stress benefits

Can stress be a good thing? What’s the best stress management? Stressed out has negative connotations in every language.

Being stressed, however, is arguably the most universally acceptable response to modern day living and some may even say stress benefits them.

Can stress ever be a good thing?

Stress can help you:

Perform better
Grow stronger
Feel more motivated….

…Under the right conditions & as long as you’re careful to differentiate between the good and the bad.

GOOD STRESS VS BAD STRESS

Let’s look at the Research

In studies on rats, they found that significant, but brief stressful events caused stem cells in their brains to proliferate into new nerve cells that, when mature two weeks later, improved the rats’ mental performance. Berkeley researchers noted: “You always think about stress as a really bad thing, but it’s not,” said Daniela Kaufer, associate professor of integrative biology at the University of California, Berkeley. “Some amounts of stress are good to push you just to the level of optimal alertness, behavioural and cognitive performance.”

Key points about Good Stress:

Good stress, “eustress,” from the Latin prefix “eu-” meaning “good” or “beneficial.”
It is proven that these short periods of stress may help improve brain function and learning as they trigger the “fight or flight” response ingrained in all humans that allows us to learn, grow and achieve more quickly
This type of stress isn’t associated with the type of damage that long-term periods of negative stress can do
“Good” stress tends to occur in short-term bursts of motivation that challenge one to achieve more expansive goals
Unable to control the outcome of negative situations? This is when good stress can help one accomplish their goals, whether facing a tight deadline at work, getting ready for a test or preparing for a speech.
Even if one’s stressors are things to be excited about, they may still experience temporary periods of acute stress that help propel them forward and enable them to overcome obstacles.

BAD STRESS HAS A NEGATIVE IMPACT ON YOUR HEALTH

How Do You Know When Stress is “Good” or “Bad”?

Bad Stress is a chronic state
Short-term stressors provoke the mind and body to positive action whilst Chronic Stress or Bad Stress is so damaging is that, when you trigger the “fight or flight” mode mentioned above – your body undergoes a host of physiological changes
Physiological changes occur to your:
Immune system
Reproductive system
Excretory and digestive systems – all of which are **designed to help you respond to short-term stress

As a Naturopath Susannah sees the active consequences of stress a lot in practice because Naturopathic medicine is a distinct health care profession. We emphasise prevention, management and optimal health through the use of therapeutic methods and naturally occurring substances that encourage our unique inherent self-healing process. The naturopathic ethos underpins osteopathy thus. The practice of naturopathic medicine includes modern and traditional, scientific and empirical methods.

At Susannah Makram Clinics we can carry out the Adrenal Stress Test to correctly identify between the “good” stress and the “bad” stress. Your Functional nutrition is as unique as your DNA. What does that mean exactly?

Lifestyle Nutrition

Whether stress benefits us depends HUGELY on our nutrition and our environment. We can’t always change the latter but we can certainly change the former.

The easier we make this transition for you the more likely you are to follow it and achieve your goals for healthy:

(i) weight loss (ii) skin and hair (iii) body that performs optimally

We can use functional testingz to identify trends in health. So we can optimise health and deliver care pathways. We offer our clients choices, involving you in every step of their health journey.

Find out if you have stress benefits. Or could you be suffering from a chronic stress related illness? Take our stress questionnaire here

Why I do Surgical Observation

Learning For Health

Surgical observation is good practice for physical therapy practitioners – the osteopath, chiropractor, physiotherapist – working in an integrative way as a team is the difference between a chiropractor and an osteopath? What is the difference between an osteopath and a physio?

Observation

Why I do surgical observation boils down to 4 simple things that distinguish the way I work from other physical therapists.

Anatomy Safe, Clinical, Practical, Effective
Tissue Health is dynamic Safe, Clinical, Practical, Effective
Gut Health is dynamic Safe, Clinical, Practical, Effective
Functional Medicine Safe, Clinical, Practical, Effective

– Anatomy – Structure Governs Function – Osteopathic Principle in practice

Guess what? The human body is not a textbook. Guess what else? A live human body with live tissue structures is unique.

– Functional healthcare

Personalised Nutrition

Functional Medicine incorporates the latest in genetic science, systems biology, and understanding of how environmental and lifestyle factors influence the emergence and progression of disease. At Susannah Makram Clinics we use this model in our Naturopathic approach to nutrition as prescription

Functional Medicine addresses the underlying causes of disease, using a systems-oriented approach and engaging both patient and practitioner in a therapeutic partnership.

Susannah Makram believes in knowing the right treatment that is best for the patient at every step. This begins by booking a consultation with Susannah to find out the factor or factors influencing your complaint.

Doctor comes from the Latin Docere which means to teach and this is applied throughout Susannah’s time with patients during the ongoing treatment or treatment. Consistent reassessment in order to confirm or reject a diagnosis and offer a prognosis based on the decision made by the patient to progress with treatment requires clear and effective communication between the patient and Susannah.

– Tissue Repair & Gut Health – Health is more than the absence of disease

An MRI scan or CT scan or an x-ray do not expose the integrity of tissues inside and outside of joint capsules to the degree that an endoscopic surgical procedure can.

At Susannah Makram Clinics we carry out consultations and a physical exam and any special testing to include:

Orthopaedic testing. Cranial and peripheral nerve function assessment. Blood pressure, pulse, and further special testing related to gut health. We carry out saliva or buccal swab testing if this is the accurate and convenient way to capture data by testing.

Capturing genetic material for use in healthy weight loss for stubborn fat or weight gain using The Obesity Gene Map Blood work is sent for when necessary to produce accurate results. These are sent back to Susannah and used to help personalise your treatment for your complete care. Skin prick testing for food allergies, testing for hormonal imbalances and food intolerance test may also be recommended for this purpose.

Functional Health

Naturopaths use a holistic approach and recognise that health is more than the absence of disease. Naturopathic nutrition is a type of nutritional therapy that relies on the background of your practitioner. Osteopaths are highly competent healthcare professionals, recognised by the NHS as fully qualified to diagnose and treat independently.

Functional care address the WHY. WHY are you unwell? this is what needs to treated in order that you are able to take ownership of your health. Otherwise, what tends to happen unfortunately, is that a lot of effort is made but results are the same.

Good gut health relies on an environment that is conducive to nutrient absorption. pH levels must be optimal and structural obstructions or lesions in the lining of the gut must be pinpointed and their cause revealed in order that the Susannah Makram Naturopathic Nutritional Portfolio for you is safe, clinical, practical and effective. In the Four Phases.

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BAD STRESS HAS A NEGATIVE IMPACT ON YOUR HEALTH

How Do You Know When Stress is “Good” or “Bad”?

Lifestyle Nutrition

Learning For Health

Observation

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