Deep-fried food will be banned and high-sugar items restricted in schools in England under new plans to “overhaul” school dinners. Under the government’s proposals, fruit will replace “sugar-laden treats” for the majority of the school week, and schools will no longer be allowed to offer unhealthy “grab and go” options like sausage rolls and pizza every day.

The Association of School and College Leaders said it supported improving the quality of school food, but said additional funding to pay for the changes would be “essential”.

The Liberal Democrats said funding for school meals needed to match rising costs, while Reform UK accused the government of “trying to micromanage people’s lives” and the Green Party said cutting unhealthy food from school menus was “welcome and long overdue”.

The Department for Education (DfE) says the changes will mean millions of children will get healthier and more nutritious meals at school each day.

Education Secretary Bridget Phillipson called the changes “the most ambitious overhaul of school food in a generation”. “Every child deserves to have delicious, nutritious food at school that gives them the energy to concentrate, learn and thrive,” she said.

When asked on Radio 5 Live whether schools could manage the changes within their existing budgets, Prime Minister Keir Starmer said: “I think they can”.

Currently, more than one in three, external children leave primary school overweight or obese, while tooth decay from high-sugar diets is the leading cause of hospital admissions for children aged between five and nine, the DfE says.

Under the new rules, sweetened desserts will be limited to once a week, and more fruit, vegetables and wholegrains will need to be added to school dinner menus. These are the first changes to the school food standards in a decade, the government says, after plans to revise them were delayed due to the pandemic. They will apply to primary and secondary schools in England, as part of efforts to improve children’s health and nutrition.

Early Education Minister Olivia Bailey told BBC Breakfast that she hopes the plans will “kickstart a transformation of school food”. She said the government hoped to “reduce sugar, increase fibre, and get rid of some of the really unhealthy foods like deep-fat-fried food”.

Bailey said schools will be told to publish menus online, while stressing that the plans don’t need to cost more: “I don’t think healthier food has to be more expensive food for schools”.

Brad Pearce, national chair of the School Food People, said he welcomed the government’s review of the school food standards, but said they should be “monitored and funded appropriately”.

The government has announced a nine-week consultation on the proposals.

Secondary schools will have a phased approach for some of the changes, to give them enough time to develop recipes, update menus and train staff.

The final school food standards will be announced this September, and come into force from September 2027.

A “robust” enforcement system will also be developed to check schools are following the new standards, including monitoring schools’ compliance.

Previous school food standards introduced in 2015 also included fruit and vegetable requirements, limiting sugar in drinks, and an emphasis on wholegrain foods instead of refined carbohydrates, like white bread or pasta. But some head teachers have raised concerns that these are not always being followed, often due to costs.

Alongside these standards, any child in England whose parents receive Universal Credit will be able to claim free school meals from September 2026, following a change announced last year which the government said would make 500,000 more children eligible.

Over 500 new free breakfast clubs will also open this week, the DfE says.

Funding for these free breakfast clubs has risen from 60p to £1 per pupil, after schools raised concerns around costs.

Last summer, the School Food People called for the government to increase the funding it provides for free school meals to avoid schools having to top up funding from their core budgets.

A 2025 survey of its members suggested the real cost of delivering a meal was approximately £3.45 – roughly 80p more than the £2.61 given to schools to fund free school meals in England.

Tom Middlehurst, from the Association of School and College Leaders, said improving the quality of school food was “something we wholeheartedly support”. He said the changes “must be implemented in a practical way”, including with additional funding to pay for any increased costs.

Munira Wilson, the Liberal Democrats’ education spokesperson, said the government “needs to ensure that free school meals funding matches the rising costs, ensuring every child receives a healthy and filling meal essential for their education”.

“From talking to parents, head teachers and school governors in my constituency, I know that many are worried about the rising cost of food, and in many cases the current funding just isn’t enough, forcing schools to provide smaller portion sizes and poorer quality food,” she said. “The education secretary must urgently address this problem.”

A spokesperson for Reform UK said the plans were “yet another example of the government trying to micromanage people’s lives”.

“Banning foods from school menus won’t solve childhood obesity,” they said. “It just removes choice and adds pressure on already stretched schools. We should be focusing on education, personal responsibility, and ensuring families can afford healthy food, not headline-grabbing bans.”

A spokesperson for the Green Party said: “Removing unhealthy food from school menus is welcome and long overdue.

“We believe free healthy school meals should be offered to all primary and secondary pupils, not just infants. Real change also means tackling the root causes of the 14% of households facing food insecurity – the cost of living and low pay. Greens also want to see our food and farming system transformed so it prioritises affordable, healthy food with fair wages for growers.”

BBC News has also approached the Conservatives for comment.

Provision of free school meals varies significantly across the UK.

In London, external, and Wales, external, the offer of a universal free school meal has been extended to all primary school children up to Year 6. Although the funding rate for most of England is £2.61, in London schools get a higher rate of £3. In Wales, the rate is £3.40.

In Scotland, external, all children in the first five years of primary school are eligible for free school meals, as well as all children from families receiving the Scottish Child Payment benefit. Parents in Northern Ireland, external, can apply if they receive certain benefits and are below an income threshold of £15,000.

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In today’s fast-paced world, maintaining a healthy diet can often feel like a daunting challenge. With busy schedules, tempting fast foods, and endless fad diets, it’s easy to feel overwhelmed. However, enjoying a healthy diet is not about strict restrictions or depriving yourself of your favorite foods, it’s about creating a sustainable lifestyle that nourishes your body, satisfies your taste buds, and boosts your overall well-being. In fact, when approached mindfully, healthy eating can be not just beneficial, but truly enjoyable.

Understanding the Foundations of a Healthy Diet

A healthy diet begins with balance. This doesn’t mean cutting out entire food groups or obsessively counting calories; rather, it’s about providing your body with a variety of nutrients to support energy, growth, and overall health. The foundation of a nutritious diet includes fruits, vegetables, whole grains, lean proteins, and healthy fats. Each of these components plays a unique role:

>>> Fruits and vegetables are packed with vitamins, minerals, and antioxidants that protect your body from illness and promote glowing skin, strong immunity, and better digestion.

>>> Whole grains like brown rice, oats, and quinoa provide steady energy and fiber, which supports digestive health and helps you feel fuller for longer.

>>> Lean proteins such as fish, poultry, legumes, and tofu are essential for muscle repair, hormone production, and satiety.

>>> Healthy fats from sources like avocados, nuts, seeds, and olive oil help your body absorb nutrients, support brain health, and add flavor to your meals.

>>> Variety is key. Including a wide range of foods ensures you get all the essential nutrients your body needs and keeps your meals interesting and flavorful.

Making Healthy Eating Enjoyable

One of the biggest misconceptions about healthy eating is that it’s boring or bland. On the contrary, a well-planned diet can be a culinary adventure. Here are some tips to make your healthy diet enjoyable:

Experiment with flavors and textures: Incorporate herbs, spices, and natural seasonings like garlic, ginger, turmeric, and fresh herbs to add depth and variety to your meals. Experimenting with textures—crunchy, creamy, or roasted—can also make eating more satisfying.

Embrace seasonal and local produce: Seasonal fruits and vegetables are often fresher, tastier, and more nutritious. Visiting local farmers’ markets not only supports the community but also allows you to explore a variety of flavors that may not be available year-round.

Cook at home whenever possible: Preparing meals at home gives you control over ingredients and cooking methods. It can also become a creative outlet. Trying new recipes or experimenting with international cuisines can make healthy eating a fun and rewarding experience.

Don’t fear treats: A healthy diet doesn’t mean you can never indulge. Allowing yourself an occasional treat, whether it’s dark chocolate, a homemade dessert, or a favorite snack, prevents feelings of restriction and promotes a healthier relationship with food.

Mindful Eating: Savoring Every Bite

Eating isn’t just about nutrition—it’s also an experience. Mindful eating, which involves paying full attention to the flavors, textures, and aromas of your food, can transform mealtime into a moment of joy. Slow down, savor each bite, and listen to your body’s signals of hunger and fullness. This practice not only enhances your enjoyment of food but also prevents overeating and improves digestion.

Hydration and Its Role in a Healthy Diet

Often overlooked, hydration is a critical component of a healthy diet. Water supports digestion, nutrient absorption, skin health, and energy levels. While the exact amount needed varies by individual, aiming for at least 6–8 glasses a day is a good starting point. Infusing water with slices of fruit, cucumber, or herbs can make hydration more enjoyable and flavorful.

The Social and Emotional Benefits

A healthy diet isn’t just about physical health—it also has social and emotional benefits. Sharing meals with family or friends fosters connection and joy. Cooking together, trying new recipes, or having themed dinner nights can turn healthy eating into a social activity rather than a solitary task. Furthermore, consistently nourishing your body can improve mood, reduce stress, and increase overall life satisfaction.

Overcoming Common Challenges

>>> Transitioning to a healthy diet can come with challenges, but small, consistent steps are more sustainable than drastic changes. Here’s how to tackle common obstacles:

>>> Time constraints: Meal prepping and planning can save time during the week. Simple, wholesome recipes with minimal ingredients can be just as satisfying.

>>> Cravings for unhealthy foods: Instead of completely eliminating indulgences, find healthier alternatives. For example, swap chips for air-popped popcorn or ice cream for frozen yogurt with fresh berries.

>>> Lack of motivation: Focus on the benefits of healthy eating rather than viewing it as a chore. Notice how your energy, mood, and sleep improve, and use these positive changes as motivation to continue.

Long-Term Perspective

The key to enjoying a healthy diet lies in a long-term perspective. Fad diets or extreme restrictions may provide short-term results, but they are rarely sustainable. Instead, focus on cultivating habits that are flexible, enjoyable, and nourishing. Celebrate progress, not perfection, and remember that a healthy diet is a lifestyle, not a temporary solution.

Enjoying a Healthy Diet

Enjoying a healthy diet is about more than just following a set of rules, it’s about embracing a lifestyle that nourishes your body, delights your senses, and uplifts your spirit. By focusing on balance, variety, and mindful eating, you can create meals that are both nutritious and pleasurable. Experiment with flavors, savor every bite, stay hydrated, and remember to allow yourself occasional treats. Over time, these habits will not only improve your physical health but also enhance your overall well-being, turning healthy eating from a task into a source of joy.

Healthy eating is a journey, and like any journey, it’s most enjoyable when approached with curiosity, creativity, and compassion for yourself. So, take your fork in hand, fill your plate with color and variety, and enjoy the delicious adventure of a healthy diet, one bite at a time.

The post Enjoying a Healthy Diet: A Journey to Wellness and Joy appeared first on Promoting Health.

Choose the Right Venue
The first step to enjoying afternoon tea is to choose the right venue. Look for a place that has a relaxing atmosphere and is known for its tea and treats. Many hotels, cafes, and restaurants offer afternoon tea, so do your research and find the one that best suits your taste and budget.

Dress for the Occasion
Afternoon tea is a sophisticated affair, so make sure to dress appropriately. This doesn’t mean you have to wear a ball gown or a suit, but it’s always nice to dress up a bit. Women can wear a pretty dress or skirt, while men can wear a collared shirt and trousers.

Take Your Time
Afternoon tea is meant to be a leisurely affair, so take your time and enjoy the experience. Don’t rush through your tea and treats, but savor each sip and bite. Take the time to chat with your companions and soak in the ambiance of the venue.

Try Different Teas
Part of the fun of afternoon tea is trying different types of tea. Most venues offer a variety of teas, from classic black tea to herbal and fruit infusions. Don’t be afraid to ask the server for recommendations or to try something new. You might discover a new favorite!

Indulge in the Treats
Afternoon tea wouldn’t be complete without the treats. Most venues serve a selection of sandwiches, scones, and pastries. Take the time to indulge in each one, but don’t feel like you have to finish everything. Afternoon tea is meant to be a treat, so don’t worry about counting calories or watching your waistline.

Relax and Unwind
Finally, the most important part of enjoying afternoon tea is to relax and unwind. Take the opportunity to escape from the stresses of daily life and enjoy some quality time with friends or family. Let yourself be pampered and enjoy the luxurious experience.

It is also a relaxing and enjoyable tradition that can have positive effects on mental health. Taking a break from the stresses of everyday life to enjoy a warm beverage, delicious treats, and good company can help reduce stress, improve mood, and promote a sense of well-being. There are many potential benefits of enjoying afternoon tea for mental health. For example:

Promotes relaxation: Taking a break from work or other responsibilities to enjoy a cup of tea and a snack can help reduce stress and promote relaxation. The act of slowing down and savoring the moment can help calm the mind and ease tension.

Social connection: Sharing afternoon tea with others can provide an opportunity for social connection and support. Spending time with loved ones, friends, or colleagues can help combat feelings of loneliness and isolation, which can contribute to poor mental health.

Mindful eating: The act of savoring each bite and being present in the moment during afternoon tea can help promote mindful eating. This can help individuals develop a more positive relationship with food and reduce emotional eating, which can improve mental health.

Self-care: Taking time out of a busy schedule to enjoy afternoon tea can be an act of self-care. It can be a way to prioritize one’s own needs and well-being, which can have positive effects on mental health.

Overall, enjoying afternoon tea can be a small but meaningful way to support mental health and well-being. It is a wonderful way to relax and unwind on a day out, and by choosing the right venue, taking your time, trying different teas, indulging in the treats, and most importantly, relaxing and unwinding, you’ll have a truly enjoyable and memorable experience.

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Despite the string of appeals encouraging Britons to watch their food intake over the past three decades, researchers found that diets in the UK, in keeping with the global trend, have become only marginally more healthy than they were in 1990.

The team of researchers from Tufts University in Boston, Massachusetts said they hope their findings would prompt governments to act more decisively in cleaning up their populations’ diets.

The study used the Alternative Healthy Eating Index, which ranks different diets from different cultures on a scale of 0 to 10. The lower end of that scale represents heavy consumption of sugar and processed meats, while the top end would be an ideal balance of fruits, vegetables, legumes, nuts and whole grains.

The researchers recorded an average global score in 2018 of 40.3 — a meagre 1.5 points higher than it was in 1990.

Diets in Britain also improved by just 1.5 points. Despite now eating more vegeables and nuts than we used to, we are simultaneously consuming more red meat, sugary drinks and salt.

Older adults were found to sustain more healthy diets than younger ones, and women tended to eat more healthily than men.

Lower scorers included Latin America and the Carribbean, respectively earning 30.3 points, while diets in South Asia reached up to 45.7.

It is thought that just one per cent of the world’s population has a diet that scores higher than 50 out of 100.

Poor diet is the globe’s leading cause of illness, responsible for just over a quarter of early deaths, the researchers noted in the journal Nature Food.

The researchers hope next to look into how different aspects of poor diet contribute to the onset of disease worldwide.

The team also plans to model the effects of different policies aimed at improving diet in the US and beyond.

Dr Dariush Mozaffarian, who led the research, said: “We found that both too few healthy foods and too many unhealthy foods were contributing to global challenges in achieving recommended dietary quality.

“This suggests that policies that incentivise and reward more healthy foods, such as in healthcare, employer wellness programmes, government nutrition programmes, and agricultural policies, may have a substantial impact on improving nutrition in the United States and around the world.”

The post British Diets Only Slightly Healthier than in 1990 appeared first on Promoting Health.

Eating well while you are pregnant can help ensure that you and your baby receive the required amount of nutrients you need to stay healthy and for the baby to grow.

Tips to help you balance your diet
1. Choose snack foods that will provide extra minerals. Especially iron, calcium and folate. These are needed for the growth of the baby and to prevent neural tube defects. It is best to have a balance of foods containing protein (meat and alternatives), carbohydrates (breads and cereals), fruit, vegetables and milk, even when snacking.

2. Eat at least two pieces of fruit and five serves of vegetables each day.

3. Eat plenty of fibre-rich foods such as oats, legumes and pulses (beans, peas and lentils), grains, seeds, fruit and vegetables.

4. When choosing starchy foods such as potatoes, bread, rice and pasta, use wholegrain and low glycaemic index (low GI) foods where possible. These foods are more slowly absorbed which provides you with energy for longer. They also have good health benefits.

5. Choose low and reduced fat foods. Beware of the higher sugar content of some of these and avoid increasing your energy intake.

6. Eat a variety of foods that will provide important fats; fish, nuts, lean meats and polyunsaturated and monounsaturated oils and margarines in moderation.

7. Eat breakfast.

8. Try not to eat fried foods or consume foods that are high in fat and sugar.

Drinking alcohol is not recommended during pregnancy, and no drinking is the safest option. Where possible, cut down on caffeine and drink plenty of water. Tap water is best as it also contains important nutrients such as fluoride for your health and also the baby.

There are certain foods to avoid during pregnancy. Please speak to your dietitian, doctor or midwife for advice before changing your diet.

Guide to a Balanced Diet During Pregnancy Source: Roslyn Giglia Dietitian

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Carbohydrates-Fiber=Net Carbohydrates aka Blood Sugar!
To figure out how many grams of sugar a certain food will break down to, simply calculate net carbohydrates by subtracting fiber from total carbohydrates. Net carbs is the part of the carbohydrate that is digested and converted into blood sugar. Our bodies will use this glucose for energy or store as fat if there is excess.

For example, if you take a ½ cup of oats, that’s 27g total carbohydrates – 4 grams of fiber = 23 net carbs. That means 23g of net carbs will be converted to glucose.

How Fiber Aids in Weight Loss:
smoothie with fiber
Nets carbs, aka glucose, in excess causes weight gain. Fat loss can only happen in the absence of glucose because your body will always choose to burn the glucose in your bloodstream first before it burns any stored fat for fuel. In other words, you burn fat in between meals once you’ve burned through all the glucose in your bloodstream. For example, this can happen when you’re sleeping, when you wake up and you’re in a fasted state, during a tough workout, or if you’re keeping net carbs low it can even happen between lunch and dinner.

If weight loss is a goal for you, lowering your net carbs can help. You don’t need to eliminate carbs completely, but you want to keep net carbs low enough to give your body a chance to burn its own fat for fuel at different points throughout a 24 hour period. Of course, it’s not a one size fits all model and the amount of net carbs someone needs varies. But, if you really want to jumpstart weight loss quickly, I recommend tracking your net carbs for a week and get familiar with different foods that may be helping or hurting your net carb and fiber goals. The apps My Fitness Pal or Cronometer makes it easy to track net carbs. Obviously it varies from client to client, but keeping net carbs at or below 50g per day and perhaps even 75g if you’re doing high intensity exercise/lifting or tons of cardio is a range that I’ve seen facilitate speedy weight loss. Check out my fav low net carb/high fiber foods at the bottom!

All the Reasons Our Bodies LOVE Fiber:
Fiber acts as a prebiotic feeding your good gut bacteria and promoting proliferation which is the growth of good bacteria in the gut (happy gut=happy bodies and minds)

Fiber aids in detoxification – fiber is like a ball of double sided sticky tape attracting toxins and bad cholesterol particles in your body and leading them through the digestive track and out of the body through elimination.

Fiber slows the absorption of glucose (aka your blood sugar) keeping your energy levels, hunger, and mood more steady.

Studies link high fiber diets to longevity.

Fiber boosts your metabolism since it takes your body more energy to digest meals that include fiber allowing you to burn more calories just by adding fiber to your plate. The process of burning calories through digestion is called thermogenesis.

Fiber adds bulk to your food without adding calories making you feel fuller longer and keeping cravings for sugar and processed carbs at bay. Meanwhile it also can double your cholecystokinin production and increase Peptide YY, hormones related to appetite control and satiety.

Helps protect the colon lining by the production of short chain fatty acids called butyrate, which reduces the risk of inflammation and inflammatory diseases like IBS, cancer, and heart disease.

How Much Fiber Do I Need?
Women should aim for 25 – 35 grams per day according to the Institute of Medicine.

I know that sounds like a lot considering many of us are lucky to get 15g, but it is possible with the right foods and hydration! With proper hydration, fiber will not bloat you or constipate you. Increase your fiber consumption slowly and drink plenty of water to avoid any constipation or bloating.

My Favourite Sources of High Fiber Lower Carb Foods:
Because I like to maintain my weight and keep my blood sugar, hunger levels, and mood balanced, it won’t surprise you that I like low net carb sources of fiber! Here are a few winners to consider adding to your plate:

Broccoli – 2.5 grams fiber and 3 net carbs in ½ cups of cooked chopped broccoli

Celery – 3.2 grams of fibers and 1.8 net carbs for 5 medium stalks

Cauliflower – 1.4 grams fiber and 1.1 net carbs for ½ cup cooked and chopped

Cabbage – 2 grams of fiber and 3.2 net carbs for 1 cup of chopped raw cabbage

Artichoke – 1.5 grams of fiber and 1.6 net carbs for 1 artichoke heart

Cucumber – 1.6 grams of fiber and 3.4 net carbs for 1 cup of chopped cucumber

Asparagus – 2.1 grams of fiber and 2.2 net carbs for 7 medium cooked spears

Brussel sprouts – 5.8 grams of fiber and 9.9 net carbs for 1 cup of cooked brussel sprouts

Green Beans – 2 grams of fiber and 2.9 net carbs for ½ cup cooked green beans

Eggplant – 1.25 grams of fiber and 3 net carbs for ½ cup cooked

Bell peppers – 2.4 grams fiber and 4.6 net carbs for one medium raw bell pepper

Leafy greens like spinach and kale – 0.7 grams of fibers and 0.4 net carbs for 1 cup of raw spinach, 0.6 grams of fibers and 0.8 net carbs for 1 cup of raw kale

Zucchini – 1 gram of fiber for 1.6 net carbs for one small zucchini

Cinnamon – 1.4 grams of fiber and .7 net carbs for 1 tsp

Avocado – 7.8 grams of fibers and 2.1 net carbs for ½ cup of mashed avo

Cacao nibs – 4.5 grams of fibers and 0.5 net carbs for 1 tablespoon of cacao nibs

Coconut – 0.8 grams of fibers and 0.4 net carbs for 1 tablespoon of coconut flakes

Tahini or sesame seeds – 1.4 grams of fiber for 1.8 net carbs for 1 tablespoon of tahini

Chia seeds – 3.4 grams of fibers and 0.8 net carbs for 1 tablespoon of chia seeds

Ground flax seeds – 1.5 grams of fibers and 0.5 net carbs for 1 tablespoon of ground flax

Acacia fiber – 6 grams of fiber and 0 net carbs for one tablespoon of acacia fiber

Almonds – 1.5 grams of fibers and 1.1 net carbs for 10 almonds

Lentils – 2.9 grams of fibers and 7.1 net carbs for ¼ cup of cooked lentils

Chickpeas – 3.1 grams of fibers and 8.1 net carbs for ¼ cup of cooked chickpeas

Black beans – 4.5 grams of fiber and 6.7 net carbs for ¼ cup of cooked black beans

Up your fiber intake and see how it positively effects your appetite, health and even skin!

xx, Katie

The post Why You Need To Be Adding Fiber At Every Meal appeared first on Promoting Health.

2. Eat for your Gut Microbiome
The Science: Did you know 95% of serotonin, our “feel good” neurotransmitter, is produced in our guts?[4] Yep, that’s right. It’s produced in your gut, not your brain. This is why many people consider our guts the “second brain.”[5] Many studies suggest gut bacteria play a big role in determining mood, anxiety levels, and depression.[6][7] The gut and brain are in constant communication, so when we’re talking about mental health and mood, it’s important to consider our food choices and the health of our guts.

3. Limit or remove caffeine
The Science: Caffeine lowers our threshold to cope with stress, which means we have a weakened ability to deal with the daily stressors of our lives. As innocent as our daily lattes may seem it can trigger anxiety for some people, as it induces cortisol, our fight or flight hormone, essentially tells your body there is danger and stress even when there is not.

4. Get more quality sleep
The Science: Anxiety and the quality of our sleep are deeply connected. There’s evidence to suggest, syncing our sleep schedule to our circadian rhythm, AKA sleeping when it is dark and rising when it is light, can help naturally calm the bodies sympathetic nervous system. Sleep deprivation is also strongly correlated to declines in cognitive function, mood, and decision making. If the goal is to have a restorative, restful sleep, it is important to factor in bed-time, number of hours, and quality.

5. Move your body
The Science: There is a lot of science to back up the idea that exercise improves cognitive health and sleep quality, while decreasing stress and anxiety symptoms. [22]A Princeton Study, suggests that consistent exercise may increase the number of new neurons in charge of releasing the neurotransmitter GABA in our brains, which is known for its calming affect over the mind and body. [23] In addition, when you exercise it stimulates the release of proteins called neurotrophics or growth factors, which help build new connections in the brain and new nerve development in the hippocampus, the part of our brain that helps manage mood.

Another consideration is that our brains do not fully recognize the difference between the stress our ancestors went through, like running from a bear, and modern day stress like a stressful email. When stressful situations happen our bodies release cortisol, adrenaline, and insulin. Our blood if flooded with sugar and fat storage hormones that give us nervous energy or anxiety. Historically this energy would have been put to good use to run away from the bear but today we are sitting with all this pent up energy. In order to complete the stress cycle you have to release this energy so your body knows it safe and okay to relax. [25]

The post 5 Ways to Naturally Overcome Anxiety appeared first on Promoting Health.

Researchers estimate our ancestors ate close to a 1-1 Omega 6 to Omega 3 ratio. On average we eat closer to a 25 to 1 ratio. Reducing Omega 6 intake while seeking sources rich in Omega 3 is shown to improve cognitive function and decrease risk of obesity and neurodegenerative diseases.

Decreasing Omega 6 can be done by avoiding industrial seed oils commonly used in restaurants, baked goods, fried foods, and prepared grocery items like salad dressings.

The Science on Omega-3 (EPA + DHA) Supplementation and Reducing Omega 6 consumption

If you do not like fish or aren’t eating it on a regular basis there may be a case for supplementing with fish oil. Talk with your doctor before supplementing.

One study found, taking a daily omega 3 supplement of 1320 milligrams EPA and 880 milligrams DHA (for 26 weeks) increased executive function in the brain by 26% over the placebo group. Furthermore, the omega 3 supplement group had an increase in gray and white matter in the brain which points to a healthy, optimally functioning brain – creating faster, more efficient pathways and connections for data.

Children with lower intakes of omega-6 show better executive functioning than children with high intakes of omega-6.

Attention has been shown to improve in children with ADHD with Omega-3 supplementation.

For whole food sources of Omega-3, eat wild salmon, sardines, herring, mackerel, pasture raised eggs, and grass-fed beef. If these aren’t a part of your regular diet consider consulting with a doctor and adding in a fish, krill, or algae oil to meet your Omega-3 needs.

ALA (alpha-linolenic acid) is another form of Omega-3 that comes in the form of nuts and seeds. I like to add a tablespoon of chia or flax to my smoothie or add some walnuts on top of a salad or in a pesto sauce.

MONOUNSATURATED FAT
Protects the brain and helps support faster neurotransmission.

Sources rich in monounsaturated fat include avocados, avocado oil, extra virgin olive oil, salmon, grass-fed beef, macadamia nuts, hazelnuts, pecans, pumpkin seeds, and sesame seeds.

SATURATED FAT
Despite the bad reputation saturated fat normally gets, you’d be hard pressed to find any compelling evidence to suggest that saturated fat is bad for us. They are a part of pretty much every fat naturally occurring in the wild. Come to think of it, I haven’t found a natural fat that doesn’t contain saturated fat.

If your lipid levels are high or you are an ApoE4 gene carrier you may want to rely more on monounsaturated fats and eat smaller portions of saturated fats. Talk to your Functional Medicine Doctor if this is the case.

Foods rich in saturated fat include: full-fat dairy, grass-fed beef, chicken, pork, coconut, olives, avocado, almonds and EVOO

HEALTHY FATS
You may have noticed that most healthy fats contain a combo of polyunsaturated, monounsaturated and saturated fat. And that’s a good thing! We need all three. Here’s my go-to list of healthy fats and a few fun facts.

Extra Virgin Olive Oil (EVOO) – choose EVOO’s with a grassy, peppery taste instead of a greasy and bland taste. Strong tasting (spicy even) EVOO is a sign of higher oleocanthal content – which means more anti-inflammatory and better for your brain and body!

Oleocanthal is a phenol in EVOO that has potent, anti-inflammatory properties similar to the inflammation reducing effects of IB profen. EVOO consumption is also correlated to lower rates of Alzheimer’s disease and decreased buildup of amyloid plaque in the brain. EVOO is also a great source of Vitamin E which is anti-aging for fatty organs such as your brain.

Studies have shown that EVOO has the power to block an enzyme called fatty acid synthase which creates fat in the body, so it could potentially even help you lose fat. EVOO is also rich in monounsaturated fat, which can also aid in weight loss, while also protecting the health of your blood vessels and liver.

Nuts/seeds – choose organic and store in the fridge as they are prone to mold.

Nuts and seeds can be easy to overconsume which is why I generally don’t use them as a snack but more often to complete a meal as a salad topping or a tablespoon or 2 in my smoothie.

Coconut (oil, MCT Oil, butter, milk, cream, flakes, flour)

Dark Chocolate and Cacao/Cacao Nibs

I like 80% or higher dark chocolate. The higher the better for me, because its less sugary and more satisfying to eat less of. When buying your chocolate bar should only have three ingredients (cocao powder, cocao butter, and a sweetener, sometimes vanilla). Avoid Dutch processing/alkali and emulsifiers.

Fatty fish like salmon, mackerel, herring, oysters and sardines

Avocado + Avocado Oil

Grass-fed butter + full fat grass-fed dairy in moderation (dairy is rich in fat soluble vitamins so if you consume dairy make sure its full fat so you’re absorbing those vitamins!)

Grass-fed Animals have a better omega 6 to omega 3 ratios than that of conventional, grain-fed animals.

Eggs with yolk!

FATS TO AVOID
Industrial Seed/Vegetable Oils: Canola oil (or Rapeseed Oil), Sunflower oil, Safflower oil, Cottonseed oil, Grape seed oil, Corn oil, Peanut, Soybean oil, Vegetable oil

The chemical processing of these oils causes oxidation making them highly inflammatory to the body. The heating, deodorizing and bleaching make them more shelf stable and great for big food companies, but not so great for our bodies. Furthermore, these oils are high in Omega 6, making it hard to achieve an optimal Omega 6 to Omega 3 ratio.

These oils are commonly found in packaged foods like chips, crackers, desserts, breads, salad dressings, fast food and more.

Eliminate Trans Fats – usually listed as “hydrogenated” or “partially hydrogenated” on an ingredient label. There are small amounts of trans fats in animal products but this is negligible.

Consumption of trans fats is known to promote inflammation in the body, and has been linked to insulin resistance, heart disease, overall brain shrinkage, Alzheimer’s disease, and overall increased risk of death (by any kind) by 34%. Scary!!!

Good News! Singapore has followed the lead of other countries and has announced that they will be banning partially hydrogenated trans fats: https://www.straitstimes.com/singapore/health/moh-to-ban-partially-hydrogenated-oils-7-things-to-know-about-trans-fat

It’s scary to think you could be making a “healthy” choice by buying a store-made pesto or salad dressing, but then its made with canola oil or regular olive oil instead of EVOO or perhaps a store bought hummus made with sunflower oil. Unfortunately these oils are way cheaper and more shelf stable so most packaged foods contain them. Practice reading ingredient labels, and when in doubt, make dressings and fat sauces at home. Perhaps try my favorite pesto sauce or spicy, ginger peanut sauce.

SMOKE POINTS
You’re likely familiar with smoke points of different oils – which is the heat at which an oil begins to smoke and oxidize. We don’t want this. Oxidation results in harmful free radicals that cause inflammation in the body. To avoid oxidizing oils cook at lower heats or choose oils with higher smoke point when appropriate. Also store your oils in a dark place with the lid screwed on tight to avoid oxidation.

HEALTHY COOKING FATS
++ TEMPERATURES THEY CAN HEAT TO BEFORE OXIDATION OCCURS:
Coconut Oil – 365F/185C

Ghee – 480F/248C

Grass-Fed Butter – 350F/176C

Avocado Oil – 520F/271C

Algae Oil – 480F/248C

EVOO (Extra Virgin Olive Oil) – 350F/176C

Refined Olive Oil – 425F/218C

Almond Oil, Walnut Oil, Flaxseed Oil should never be heated and instead used as a finishing oil or salad dressing.

Hope this was helpful! xx Katie

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