Summer 2016

Lifestyle is both the cause and prevention of chronic disease –
it is also capable of the reversal
(Mark Hyman)
It’s a good time of year to really cut back on the carbs and choose instead lovely salads, fruity water (above) to replace alcohol and homemade ice creams made from ingredients such as full fat greek yoghurt, mango and mint. Remember that small changes all add up to make a real difference and you can then enjoy the summer feeling lighter and more energetic!
Avocado eaters tend to weigh less than avocado avoiders
Cloves are a natural insect repellent
As you will know, nutritional therapy is holistic, so we always take into account emotional as well as physical health.
According to Niki Gratrix, the effect of unresolved emotional trauma from childhood on health across a lifetime is possibly the most under-exposed risk factor for all major chronic health conditions in the world today. Huge studies by the CDC and Kaiser Permanente starting with 17,500 adults in the mid 1990s confirm stunning statistics.

 The studies showed that 67% of all adults had experienced at least 1 ACE (Adverse Childhood Events). Of those, 80% had experienced more than one ACE.
Having a high level of ACEs are correlated with a dramatic increase in the risk of developing 7 of the top 10 causes of death.
If you have 4 or more ACEs – your relative risk of Chronic Obstructive Pulmonary Disorder (COPD) is 2.5 times higher versus people with 0 ACEs, hepatitis risk is 2.5 times higher, depression 4.5 times higher, cancer is 2.5 times higher, diabetes is 1.6 times higher, a stroke is 2.6 times higher and being suicidal is 12 times higher.
8 or more ACEs triple risk of lung cancer, and increase the risk 3.5 times of ischemic heart disease.
A person with 6 or more ACEs has a reduced lifespan of 20 years.
ACE’s include:

 Parents separating or divorce
Physical, sexual, or emotional abuse
Physical and emotional neglect
Mental illness in the family 
Substance abuse 
Death of an important family member
Difficult or traumatic birth
Racism, homophobia etc
 Factors which make us more likely to be impacted by ACEs:

There are certain factors that can make it more likely that an adverse childhood experience will traumatize us with lasting effects on our physical and mental well-being. These include:

1. Being a Highly Sensitive Person –  Some people are naturally more emotionally sensitive and aware. They are often “empaths” who can easily feel other people’s feelings and read emotional energy in a room. Their nervous system is therefore more acutely sensitive, which in turn can result in a deeper impact from ACEs.
2. Having one ACE can help  – having a low level of ACEs can actually help you deal better with another one – people with no ACEs at all, or very high ACE’s may have the most adverse reactions to an ACE.
3. No outside support – If, during childhood there was no outside support, or the ACEs we faced were even a family “secret,” research shows the impact is worse for the child. Research shows just having one reliable adult to speak to about their experience can help a child bounce back from an ACE.
4. How your store your memories of an event, your ability to reframe the meaning and even your beliefs about emotional stress itself will affect how an ACE impacts your health and well-being.
Here’s a link to calculating your ACE score:
You are welcome to bring your findings with you to your next consultation if you feel it will benefit your nutritional therapy
I have increasingly been seeing various benefits from using organic apple cider vinegar and have been using it more and more for myself and my family, as well as suggesting it to some of you where appropriate. Some people take one to two teaspoons a day, mixed in a glass of water (possibly sweetened with a little maple syrup to make it more palatable), before meals or in the morning, and report benefits from doing so. It also makes a lovely salad dressing with extra virgin olive oil. The risk of taking small amounts of (diluted) organic apple cider vinegar is low, and research suggests it may have some real health benefits.
Vinegar is said to be anti-glycemic and has a beneficial effect on blood sugar levels.  
One study found that vinegar treatment improved insulin sensitivity in 19 percent of individuals with type 2 diabetes and 34 percent of those with pre-diabetes.
Yet another study found taking two tablespoons of apple cider vinegar before bed lowered blood sugar levels in people with type 2 diabetes by up to 6 percent by the morning.
Heart Health
Vinegar supports heart health in multiple ways.  
One study on rats found their blood pressure could be lowered by the acetic acid in vinegar.
Vinegar has also been found to decrease triglyceride levels and VLDL levels (the damaging form of cholesterol) in animal studies.
Weight Loss
Vinegar may help you lose weight, as it appears to have an anti-obesity effect by increasing satiety and reducing the total amount of food consumed.
For instance, when volunteers consumed a small amount of vinegar along with a high-carb meal they consumed less food for the remainder of the day. The reduction equated to about 200 to 275 calories a day – an amount that would result in a monthly weight loss of up to 1.5 pounds.
Sinus Congestion
Apple cider vinegar helps to break up and reduce mucous in your body, helping to clear your sinuses. It also has antibacterial properties, making it useful for infections. 
Sore Throat
The antibacterial properties in apple cider vinegar may be useful for sore throats as well. Gargle with a mixture of about one-third cup of apple cider vinegar mixed with warm water as needed.
Digestion and Acid Reflux
Acid reflux typically results from having too little acid in your stomach. You can easily improve the acid content of your stomach by taking one tablespoon of raw unfiltered apple cider vinegar in a large glass of water daily. The pectin in apple cider vinegar may also help to soothe intestinal spasms. 
Topical application of apple cider vinegar may help remove warts, likely because of the high levels of acetic acid it contains. You can try soaking a cotton ball in vinegar and applying it to the wart, covered, overnight.
• Arthritis Arthritis pain is partially caused by metabolic waste that is stored in connective tissues. The pectin, acetic acid, and malic acid in apple cider vinegar help absorb toxins and flush them out of the body. When consumed, apple cider vinegar reduces the pain and stiffness of arthritis by dissolving the acid crystals that build up in the joints. Once it is processed, apple cider vinegar leaves behind an alkaline residue that helps balance the body’s pH.
Natural Cleaning
Vinegar is one of the best natural cleaning agents there is, and this is largely due to its antimicrobial properties.
Weed Killer
Vinegar is very effective at controlling weeds!
Fruit and Veggie Wash
Vinegar is one of the best natural agents for removing certain pesticides and bacteria from your fresh produce. Try a solution of 10 percent vinegar to 90 percent water as a bath to briefly soak produce. Just place your veggies or fruit in the solution, swish them around, and rinse thoroughly (don’t use this process on fragile fruits like berries since they could be damaged in the process or soak up too much vinegar through their porous skins).
If you would like to try the multi purpose apple cider vinegar then this is a good choice.
For natural and organic skincare, including sun creams, visit Vanessa’s Choice
and you can like/follow on

(adapted from Fearne Cotton’s recipe)
Great for breakfast (spread with almond butter) or for a mid afternoon snack
100g coconut oil, at room temperature, plus extra for greasing
70g coconut sugar
3 medium eggs, beaten
2 very ripe bananas, peeled and mashed with a fork
3 tbsp almond milk
150g wholegrain spelt flour, sifted
2½ tsp mixed spice or cinnamon
½ tsp fine sea salt
2 tsp baking powder
60g pecans, roughly chopped
20g chia seeds
  • Preheat the oven to 180C/160C fan/350F/gas 4. Grease a 1kg (10cm x 20cm) loaf tin and line the base and sides with baking parchment.
  • Place the coconut oil and sugar in a large bowl and cream together until light and fluffy. Then beat in the eggs by hand or with an electric hand-held mixer, a little at a time, followed by the mashed bananas and almond milk, mixing until well combined.
  • Combine the remaining ingredients in a separate bowl. Gradually fold the dry ingredients into the coconut oil and sugar mixture until it just comes together. Don’t over-mix as it will make the banana bread tough.
  • Transfer the mixture to the lined loaf tin and bake for about 50 minutes, or until a skewer inserted in the middle of the loaf comes out clean. If the top is browning too quickly, cover it with foil. Remove from the oven and let it cool in the tin for 10 minutes, then turn it out on to a wire rack to cool completely.
  • The cake is best eaten the day it’s made, but it will keep for up to 3 days in an airtight container and it can be frozen for up to 2 months.
My latest recommendation is Cook Happy, Cook Healthy by Ferne Cotton
(click on image to view book on Amazon)
Unlike some other books by celebrities that supposedly contain “healthy” recipes, this one actually does.
We loved the banana bread (recipe above) though I drastically reduced the coconut sugar (and it still tasted sweet). The Quick and Easy Quinoa Bowl was nice, as were the courgette fritters and the breakfast muffins. I haven’t done any of the cakes but the chocolate cake on the cover looks like it would make a great birthday cake!


Just a reminder that 48 hours notice should be given for cancellations in order to avoid a charge
Also, as some of you know, Saturdays have been extremely booked up recently with a waiting list currently of around six weeks. If you have a Saturday consultation booked and know in advance you will need to cancel, then please could you give as much notice as is possible so that I can offer your appointment time to someone else.
Thank you

If you know someone who might find this newsletter interesting, please forward it to them.