Matt Tallis

Author's Posts

When Sugar Management Goes Off Track: Insulin and Diabetes Carbohydrates

When Sugar Management Goes Off Track: Insulin and Diabetes

When you have consumed a food type containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which enters the blood. As blood sugar levels rise, particular pancreatic cells produce more insulin, a hormone that tells cells to absorb blood sugar for storage or energy. As cells absorb blood sugar, levels in the bloodstream start to fall. This is when other pancreatic cells start making glucagon, a hormone which tells the liver to release stored sugar. This interaction of insulin and glucagon makes sure that cells throughout the body, particularly the brain, have an ongoing supply of blood sugar. For...
What Quantity of Fibre Do I Need? Carbohydrates

What Quantity of Fibre Do I Need?

Adults need a minimum of 20-30 grams of fibre on a daily basis to maintain good health. Most of us consume only 15 grams a day. Fibre is exceptional as, due to its composition, it cannot be broken down into sugar molecules. Hence, it passes through the body without being digested. There are two types of fibre: soluble fibre which dissolves in water and insoluble fibre which by definition does not. Even though neither fibre type nourishes the body, they both promote good health in several ways. (adsbygoogle = window.adsbygoogle || []).push({}); Soluble fibre attaches itself to fatty substances in the intestines, taking...
Where are Carbohydrates to be Found? Carbohydrates

Where are Carbohydrates to be Found?

Carbohydrates are to be found in many foods, like beans, bread, milk, potatoes, popcorn, spaghetti, biscuits and soft drinks. They are available in many forms; the most common and widely consumed forms are fibres, sugars, and starches. Each carbohydrate is basically a sugar molecule, a straightforward union of hydrogen, carbon and oxygen. Fibres and starches are basically sugar molecule chains; some of these contain several hundred sugars. Carbohydrates have traditionally been grouped into two main types. Simple carbohydrates include sugars like fruit sugar (fructose), grape or corn sugar (glucose or dextrose), as well as table sugar...
Protein Types Nutrition

Protein Types

Protein is critical for body maintenance and repair. It assists a fingernail to grow back right through to the healing of pulled muscles. Proteins are amino acids which link together intricately to form chains. The body generates certain amino acid chains. Nonetheless, essential amino acids have to come from your diet. The quality and amount of protein found in animal and plant cells differ a great deal. Amino acids help to break down food and aid digestion. Fish, eggs and meat are considered to have a high level of quality protein. Plant based foods like nuts, pulses and seeds are not considered to have such a high level of...
Water Nutrition

Water

Water is vitally important as it makes up about two-thirds of our body weight and most of the chemical reactions that happen in our cells need water. Water is also needed for our blood to be able to circulate nutrients around the body. Loss of water As the body functions waste products are produced with some being toxic. These toxins are removed from the body through the kidneys in urine, and urine mostly consists of water. Evaporation is also another way in which we lose water, through breathing and sweating. Increases in temperature and activities result in an increase in the amount of water the body loses. In order to maintain a...
Fruit and Vegetables Nutrition

Fruit and Vegetables

Fruit and vegetables are vital for eating and maintaining a healthy diet. The majority of people know that they should be eating 5 portions of fruit and veg a day, but there is still a lot of us who don’t eat enough. Fruit and veg can come fresh, frozen, dried, tinned or juiced Fruit and veg should make up around 1/3 of the food you eat each day, which can be achieved easier than some might think. The following is a brief guide on how to get your 5-a-day into your daily diet. (adsbygoogle = window.adsbygoogle || Importance of fruit and veg Fruit and veg are very good source of many vitamins and minerals and are also very...
Starch Nutrition

Starch

Starchy foods include cereals, pasta, bread and potatoes, and are a very important part of maintaining a healthy diet. Wholegrain ranges should be chosen whenever possible. How much is needed? Around a third of the food that we consume each day is made up of starch, but most people still don’t get enough starch products into their daily diets. Starchy foods represent a good source of energy and are also the main source of a range of nutrients in our diet. Fibre, iron, B vitamins, and calcium are all found in starchy foods. Some believe that starchy foods are fattening and can increase weight, however they contain less than half the...
Salt Nutrition

Salt

On average adults in the UK are having around 9g of salt per day – 3g more than the recommended amount. Statistics show that 85% of men and 69% of women in total eat too much salt each day. Why too much salt is bad Too much salt in your body can lead to blood pressure levels rising. Research has shown that people with high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal levels of blood pressure. The majority of people in the UK are still not fully aware of the damage high amounts of salt can have on the body, and many believe that their daily salt intake is low because of...
Fats Nutrition

Fats

Whatever may be thought about fats, some need to be included in our diet, as it can help the body absorb some vitamins, it’s a source of the essential fatty acids needed that cant be produced by the body and it’s a great source of energy. However too much fat in our diets can lead to an increase in weight due to the body having more energy than it needs. Lower fat alternatives are available and should be considered, but any fatty foods that are chosen should be eaten only occasionally. This is vital for anyone wanting to eat a healthy diet and maintain a healthy weight. Types Fats are split into three main groups – saturated,...
Red Lentil Daal with Sunflower Seeds Detox Diet

Red Lentil Daal with Sunflower Seeds

For 4 servings 2 onions - chopped 2 tbsp or 30ml of water or vegetable stock 2-3 crushed garlic cloves 1 tsp turmeric 1 tsp cumin seeds 2 tsp ground coriander 350g (12oz) red lentils 125g (4oz) sunflower seeds 2 pints of water 2 tbsp (30ml) oil Salt to taste Handful of finely chopped fresh coriander. Brown the chopped onions in the oil. Cook for a few minutes. Then add garlic and spices, cook for another minute. Add lentils and water, bring to boil. Cover the pan, simmer for 20 minutes or so...
Dried Fruit Muesli Detox Diet

Dried Fruit Muesli

For 4 servings 200g (7oz) porridge oats (use millet flakes if sensitive to gluten) 2 tbsp (30ml) oat bran 60g (2oz) chopped dates 60g (2oz) raisins 60g (2oz) ground flaxseeds 60g (2oz) chopped dried apricots Place all the ingredients in a bowl and mix together. Serve with sesame, rice, or almond milk.
Carrot and Apple Detoxifier Detox Diet

Carrot and Apple Detoxifier

This detoxifying juice is great for the skin and is excellent for lowering blood pressure. Celery and carrots are powerful diuretics which help relieve fluid retention. For 4 servings 4 quartered apples 6 carrots 4 sticks of celery Blend the above ingredients together and drink straight away.
Broccoli and Bean Soup Detox Diet

Broccoli and Bean Soup

This may not sound like a usual combination. However, it tastes lovely. The mild flavored flagellate beans as well as the potatoes render the soup creamy in texture. Broccoli is a highly nutritious vegetable, full of iron, folic acid and cancer combating phytochemicals. For 4 servings 4 sliced spring onions, sliced A crushed clove of garlic 2 tea spoons of mild curry powder 1.5 litres or 2.5 pints of vegetable stock A medium chopped potato 50g or 1lb of broccoli florets 400g or a 14oz can of drained flageolet beans Put the onions, curry powder and garlic in a pan with a quarter of a pint of the stock. Bring to...
Vitamin K Vitamins

Vitamin K

This vitamin enables blood to clot and stops the body from haemorrhaging so is known for its coagulating properties. Another function for this vitamin is to bind calcium to the protein in the body especially in bones.  This stops a decline in bone density and strength.  Those deficient in vitamin K are at risk from osteoporosis – a high risk of bones fracturing in the elderly and post-menopausal women. This vitamin also reduces calcium build up in arteries so lowers the risk of a heart attack. Vitamin K can be found in: Dark green leaf vegetables e.g. spinach, kale, broccoli, chard Liver Cauliflower Olives ...
Vitamin E Vitamins

Vitamin E

This vitamin occurs naturally in the body and is topped-up with what we eat. It plays an important part in maintaining cells, the maintenance of a healthy heart, helps blood to clot and circulation. It is also a powerful antioxidant that neutralises free radicals in the body which cause tissue and cell damage. In its natural form Vitamin E is oil.  It is well known for its anti-ageing effects, hence it is often used in skincare products and cosmetics because of its antioxidant properties. The vitamin works well by being applied onto skin directly as well as being ingested. Vitamin E can be found in: Vegetable oil and...
Vitamin D Vitamins

Vitamin D

This vitamin comes in several different forms and essentially helps the absorption of calcium and other vitamins and minerals in the blood. It also helps tooth and bone formation so prevents osteoporosis.  It also aids muscle and nerve function. This vitamin is present in many food types and in supplements however another source is the sun.  Direct contact with natural sunlight can greatly boost the production of Vitamin D in the body, whilst making sure that precautions are taken not to get burnt. Vitamin D can be found in: Dairy products (milk, butter, egg yolks) Tuna and sardines Liver Cod liver oil Leafy...
Vitamin C Vitamins

Vitamin C

Vitamin C is also known as ascorbic acid and is not produced by the body so it has to be ingested in the food we eat.  This vitamin is necessary to complete different chemical reactions in the body. For example, providing energy to cells and sending information through the nervous system. It is needed for the manufacture of collagen in the body which builds bone, tendons, cartilage and ligaments. Iron is better absorbed by the body with vitamin C and it helps keeps cholesterol levels down. This vitamin also acts as an antioxidant and boosts the immune system. Vitamin C can be found in the following foods: Fresh and raw fruit...
Vitamin B12 Cobalamin Vitamins

Vitamin B12 Cobalamin

Vitamin B12 works with folic acid to produce healthy red blood cells, boosts brain function and keeps the nervous system healthy. Vitamin B12 can be found in: Meat Milk and milk products Eggs Cheese Chicken Fish
Vitamin B9 Folate Vitamins

Vitamin B9 Folate

This vitamin is called folate when found naturally in foods but when it has been manufactured for use in multivitamin supplements it is called folic acid. Folate is vital for the production and maintenance of new cells especially during pregnancy and infancy when cell growth is rapid.  Children and adults need folic acid to produce red blood cells and to prevent anaemia. During early pregnancy having adequate folate levels can prevent birth defects as well as having babies with a low birth-weight or are premature. Vitamin B9 can be found in: Leafy greens such as spinach and turnip greens Broccoli Asparagus ...
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