8 Non-Laxative Ways to… Ahem… Get the Bowels Moving

Do you find it difficult to… ahem… poo?

Does your abdomen feel a little bloated and a tad sluggish?

Do you feel satisfied and happy after a bowel movement or does it feel like there’s still more to come but it just wont pass? Read more of this post


10 Snack and Meal Ideas to Increase Your Calcium Intake

Calcium is an essential nutrient and is necessary for normal bone growth and tooth development.

A large proportion of our population, particularly woman, are not getting enough calcium in their diet. This is a problem because long term calcium deficiency results in the disease osteoporosis. Read more of this post

You Need to Eat More Phytochemicals

I’m sure you’ve all heard of vitamins and minerals, the nutrients found in food essential for good health. What you may not know is that food also contains other chemical components thought to promote health known as phytochemicals and zoochemicals.

So what are these chemical wonders and how can they help me?

Science is continuing to uncover more and more components of food that are physiologically active. This means that they interact with other chemicals or systems in the body and although they are not deemed essential in the diet, they can provide us with significant health benefits.

Studies have shown that diets rich in fruit and vegetables show a reduced risk of cancer, thus fruit and vegetables are thought to contain phytochemicals that block the development of cancer.

Research is still a long way off in terms of fully understanding how these chemicals work and interact with the body, however, because current multi-vitamin and mineral supplements contain little or none of these chemicals, nutritionists always recommend the importance of meeting your bodies needs through a diet rich in fruits, vegetables, seeds, grains, legumes and nuts, instead of swallowing a pill everyday.

Although supplements may be helpful for some individuals to meets certain nutrient requirements, don’t be tempted to take a supplement as a substitute for a healthy diet. Your body will benefit far more from whole fresh foods than a supplement based on limited nutritional knowledge. There is so much about food we have yet to discover.

Here are some great articles on how you can include more vegetables in your diet and reap the benefits of what phytochemicals have to offer.

8 ways to include more vegetables into your day

Cookbook review: Salads and Vegetables

Eat your vegies they’ll make your hair go curly

11 ways to eat more vegetables

10 ways to make vegetables taste good

Flaxseed and Tummy Fat

Although there is no such thing as a quick fix or magic pill for the reduction of body fat, a recent study published by the Journal of Nutrition found that regular consumption of flaxseed showed significant benefits for central obesity (tummy fat).

Flaxseed, also known as linseed, is high in polyunsaturated fats, particularly Omega-3, soluble fibre and also contains many other health promoting properties.

Omega-3 has been shown to provide many health benefits including improved cholesterol levels, reduction in heart disease risk and now it seems it may play a role in helping reduce abdominal fat.

This study found that participants who consumed 30g of flaxseed or walnuts (also high in omega-3) as part of a lifestyle intervention for improving metabolic syndrome, showed a greater tendency to lose weight and an improvement in their central obesity measurements.

Another study conducted in the UK found that switching saturated fat intake (bad fat) to polyunsaturated fat (healthy fat, including omega-3) showed an improvement in fat distribution across the abdomen.

30g of flaxseed a day, as part of a healthy diet, seems like an easy way to gain huge health benefits. Try some flaxseed today.

If you require help and advice on weight loss and improving your health, Kate Freeman Nutrition has a range of online and face-to-face services that can get you on the right track to getting the best out of your body.

Here are a few posts on how to get more omega 3 in your diet:

6 Ways to Include More Omega-3 in Your Diet

Eat Fat to Lose Weight?