I find there are two types of people who come to see me for nutritional advice: one is the type of person who wants to change everything right away and the other doesn’t want to change anything but still wants results. Neither is necessarily ideal as I like people to make changes gradually. We are all creatures of habit and we sometimes need to adopt new habits one at a time in order for them to stick. 

One habit I try to get both personalities to adopt early on is the addition of herbs and spices to their foods. These not only add flavour and colour to dishes but also an abundance of nutritional properties. Adding a pinch of turmeric to rice or scrambled egg, for example, can help support liver detoxification and aid in reducing inflammation, or throwing some chopped fresh parsley on to your meals will provide nature’s own little multi-nutrient. This is something that everyone can do, so if the thought of making drastic changes to your diet  unsettles you then start off by adding something in rather than taking something away. 

By Lynda McFarland, Athlone Nutrition Clinic

The Importance of Good Digestion

Irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), ulcers, constipation, heartburn, diarrhoea, bloating, gas, tiredness after eating, burping, bad breath and discomfort have all become very common conditions and unfortunately, they are conditions that greatly affect the sufferer’s quality of life. Digestion should occur without any of the above issues, these are all signs that something is amiss.

In addition to the obvious digestive ailments, there are a number of other health problems that can be linked back to poor digestion: food intolerances, skin conditions, low energy, lowered immunity, bacterial and fungal conditions, arthritis, asthma, depression, children’s behavioural issues (autism, ADHD) etc. Whenever a client presents with one or more of these health concerns, I will always look at how their digestive system is working.

Contrary to what a lot of people think, a huge amount can be done to improve or treat digestive problems. The great thing about the human body is that it has an amazing ability to heal, it wants to get better – it just needs the right support.

Get to know your body – find out how your digestive system works:

Digestion begins in the mouth and ends at the anus with an approximate 20 foot tube in between. Each organ along the way – the stomach, the pancreas, the liver, the gallbladder etc – all contribute greatly towards efficient digestion and absorption of nutrients. Food molecules are broken down into smaller ones – proteins into amino acids, carbohydrates into simple sugars, and fats into fatty acids and glycerol – so they can pass into the bloodstream and be used to create new cells and energy in the body. This means every cell, organ and system in the body is made from and run on nutrients so how can anybody ever say that the food we eat has nothing to do with our overall health or a specific health condition?

Enjoying our food:

We have to enjoy our food. If it is nutritious and tastes great, then we have a win-win situation. I always tell my clients that a vital part of the digestive process is hunger and a desire to eat the food in front of us. Smelling and tasting food promotes the flow of saliva and, in turn, sufficient saliva will help the food travel to the stomach. Therefore, preparing great tasting food is an important part of digestion and something that always brings a smile to my clients faces! Something that always troubles me is people with digestive or health issues eating foods that they believe to be nutritious but bring them no satisfaction. An example of this is a client who had low energy and so, decided to juice large amounts of broccoli to drink first thing in the morning. This created problems for a number of reasons: she was drinking it back quickly because she really wasn’t enjoying it and so, she was bypassing an important part of the digestive process; secondly, raw cruciferous vegetables such as broccoli can lower thyroid function, lowering energy levels further in a person who already has an under-functioning thyroid; thirdly, the thyroid, which controls temperature in the body, is particularly sensitive in the morning and coupled with living in a cold, damp climate such as Ireland, a cold drink in the morning can leave a person feeling chilly and depleted. Imagine how happy she was when I suggested a warming cup of ginger tea followed by some scrambled egg and sourdough toast. In such an instance, it is paramount that we listen to our bodies and enjoy our food. This woman could have even improved the flavour and nutritional properties of her juice if she had included a variety of veg and a little fruit to sweeten along with plenty of ginger to warm her up.

The Stomach and the Acid Issue:

Hydrochloric acid (HCL or stomach acid) is very much misunderstood. It is essential for sterilization in the stomach and dealing with any harmful bacteria in our food as well as greatly aiding in the proper absorption of proteins, fats and minerals. Sufficient HCL in the stomach is required for the pyloric sphincter to open and push food along to the next stage of digestion: the duodenum in the small intestine. However, low stomach acid or HCL can have similar symptoms to excess stomach acid and therefore can often be mistreated. This is because someone with low stomach acid may not have enough acid to push the food along to the next stage of digestion and reflux can occur. It is now coming to light that low stomach acid may be far more prevalent than excess stomach acid, and people who are taking medications and antacids may be actually worsening their digestive problems. A simple test someone can try at home when they experience acid reflux is to be take a good squeeze of lemon juice or a dessertspoon of apple cider vinegar in a little water, if this helps it can indicate low stomach acid. A poor diet is one that can promote acid reflux so following a healthy eating plan can really help also.

Enzymes and Bile:

Digestive enzymes – amylase for digesting carbohydrates, protease for proteins and lipase for fats – are secreted by the pancreas in the small intestine to further breakdown the food. In addition to lipase, bile, which is produced in the liver but stored and secreted by the gallbladder, works on the breakdown of fats in the body. Our livers need to be healthy to produce adequate bile.

The Final Stage:

Approximately 5-6 hours after the food was eaten, it reaches the colon or large intestine. This is where the water is removed from the food and what remains is the fibre, which along with bacteria and cells produces a stool. This large intestine is populated with trillions of bacteria which have an immense role in immune function, so much so that immune function and digestive health have a very close relationship. It is estimated that approximately 70% of the immune system resides in the digestive system. If we over-use antibiotics which kill the good as well as the bad bacteria, we can be prone to lowered immune function, allergies, intolerances and the countless digestive and health issues outlined at the beginning of this article.

Conclusion:

Look after your digestion and you may be surprised what other health issues clear up as a result!

Warm wishes,

Lynda

• Very simply: 2 tbsps extra virgin olive oil, 1 tbsp lemon juice/balsamic vinegar/apple cider vinegar, sea-salt & black pepper.

Or add in:

• chopped fresh herbs – parsley/coriander/basil/dill etc.
• crushed garlic
• ground cumin
• pinch of chilli
• grated ginger
• honey and wholegrain mustard

Examples:

• 2 tbsps extra virgin olive oil, 1 tbsp lemon juice, 1 clove crushed garlic, chopped fresh herbs, sea-salt & black pepper.
• 2 tbsps extra virgin olive oil, 1 tbsp lemon juice, 1 level tsp ground cumin & pinch of chilli.
• 2 tbsps extra virgin olive oil, 1 tbsp apple cider vinegar, sea-salt & black pepper.
• 2 tbsps extra virgin olive oil, 1 tbsp balsamic vinegar, 1 clove crushed garlic, sea-salt & black pepper.

A few ideas:

Firstly, Make Your Own curry powder: 1 tsp cumin, 1 tsp coriander, 1 tsp turmeric, ¼ tsp paprika, ¼ tsp fenugreek & pinch of ground cloves or use a shop-bought medium/hot curry powder – depending on preference.

Next saute 1 chopped onion, 2 sliced cloves of garlic, 1″ peeled and sliced ginger and half a small red chilli in 1 tbsp coconut oil or butter.

Then add in one of the following combinations:

• 1 tbsp curry powder, half a tin of coconut milk and 1 tin chopped tomatoes or 400ml passata. Season well.
• 1 tbsp curry powder, one tin of coconut milk and 3 tbsps of creme fraiche.
• 1 tbsp curry powder, 1 cup of stock and 3 tbsps of creme fraiche or cream.

Some nice curry dishes:

• Lamb, Peas and Coriander.
• Chick-pea and Spinach.
• Chicken, Spinach and Coriander.
• Butternut Squash, Peas and Broccoli.
• Butter-beans, Potato and Coriander.

For pastas, lasagnes, moussaka, pizzas etc.

Sauté 1 medium finely chopped onion and 2 cloves crushed garlic in 1 tbsp butter for a couple of minutes until softened. Add in a tin of chopped fresh tomatoes and 1 tsp brown sugar/honey and simmer for 15 minutes. Add in some chopped fresh basil leaves or 1 tsp of dried basil and 1 tsp of dried oregano. Season well with sea-salt & black pepper.

• Cheese on Toast: Lightly toast 2 slices of sourdough bread (available from most farmer’s markets and some supermarkets & bakeries). Butter them and top with a few slices of hard goat’s cheese (or other) before placing under a hot grill until browned. Serve with some spicy chutney and a mixed leaf and beetroot salad dressed with a mixture of 2 tbsps of extra virgin olive oil, 1 tbsp of balsamic vinegar and 1 clove of crushed garlic. 
• Herby-Spicy Scrambled Eggs on Toast: Melt a little butter on a pan and break in 1-2 eggs; add a pinch of sea-salt, turmeric and cayenne pepper. Mix/scrambled with a wooden spoon until cooked, transfer to a plate and serve with some chopped parsley, some buttered sourdough or sprouted bread and a nice mixed salad. 
• Spicy Beans on Toast: Heat a small tin of beans in a pot and stir in half tsp of hot curry powder and a pinch of turmeric. Serve with 2 slices of toasted and buttered sourdough bread and a mixed leaf salad as above.
• Smoked Mackerel Salad: Heat a piece of smoked mackerel (from supermarkets) under a grill. Serve with a large mixed salad comprised of green leaves (rocket, watercress, baby spinach), grated raw beetroot (or chopped cooked beetroot), cucumber slices, red onion rings, toasted pumpkin seeds and a dressing made from 2 tbsps extra virgin olive oil, 1 tbsp lemon juice and some chopped fresh herbs such as parsley and dill.
• Hummus & Salad Pitta: Toast a wholemeal pitta bread, cut open when slightly cooled, butter each side and fill with mixed leaves, red onion, avocado and any other salad veggies along with 2 tbsps of good quality hummus. Marks & Spencers do a great one made with EV olive oil or you can Make Your Own – see recipes. The addition of a couple of falafels (good ones  also available from M&S) cut in half would make this extra satisfying.
• Paula’s Soup…maybe 10 minutes for this one (my friend Paula had the ingenious idea of using hummus as a sort of stock for a very quick soup): Into 750ml of boiling sea-salted water, add 2 cups of chopped veggies (carrots, onion, broccoli, sweet potato etc) and stir in 3-4 tbsps of hummus. This is great to eat as soon as the veg are softened. Season if need be. Serve with some toasted and buttered sourdough bread and a couple of slices of good quality turkey.
• Cheese, Chutney & Bread – This will always be one of my favourite things in the world to eat. Butter some sourdough bread and top with slices of hard or soft goat’s cheese or manchego (raw sheep’s cheese) and some spicy chutney. Serve with a mixed leaf salad or even a simple cucumber salad dressed with EV olive oil and apple cider vinegar. Oatcakes can also be used in place of the bread.