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New, healthy regime: Jan 14

Publish date: 23/01/2014

Hello everyone, welcome to this afternoons live chat. Today Dr Sarah Schenker is on hand to answer your questions around dieting and detox for the new year!

chinchee asked:

What is the recommended length for each detox programme and what is the interval between each cycle? 

Dr Sarah Schenker answered:

There is no official guidance on this as detoxing is a 'made up' term and all regimes are different. It is much more sensible to eat as healthily as you can all the time. If you have a few days of unhealthy eating or binging, go back to eating properly (3 regular balanced meals) cut out snacks, drink plenty of water, eat plenty of veg and exercise. 

AXA PPP healthcare asked:

We've had a question from Facebook:

What healthy ‘snacks’ would you recommend to eat during low points during the day to keep your energy levels up?

Dr Sarah Schenker answered:

Its best to stay away from any sugary foods or refined carbohydrate, as although they might satisfy an instant craving, they can make you feel hungry and tired again soon after. First make sure you really do need a snack, many adults confuse mild thirst with hunger and a large glass of water can help you feel refreshed and revived as being slightly dehydrated can sap your energy levels. If you do think you need to eat something then choose a few handfuls of unsalted nuts or a slice or wholegrain toast with peanut butter or mashed avocado, try some hummus or avocado dip with veg sticks, a couple of rye or wholegrain crackers topped with cheese or smoked salmon, or try a high protein yogurt mixed with a handful of berries and almonds. All these snacks are low GI (release their energy slowly) so they wont cause a sugar spike and then a dip and the high protein content helps to make you feel satisfied and fuller for longer.

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AXA PPP healthcare asked:

A question from Twitter:

What's the best way to suppress appetite at nite time?

Dr Sarah Schenker answered:

Feeling hungry during the night is more likely to be a bad habbit rather than a genuine hunger, especially if you have eaten properly during the day. You can combat it by choosing high protein and wholegrain foods for your evening meal and then resist any further snacking. The protein and wholegrains will help fill you up and make you feel fuller for longer and then by not eating anything else, your body will start to get used to going through until the next morning and your appetite will regulate itself. If you snack through the evening, you are causing the release of hormones like insulin, that can create a false feeling of hunger. The first week or so will be hard, but you will quickly get used to it so preserve. Good choices for evening meals are beef chilli with kidney beans and brown Basmati rice, salmon or tuna steaks with sweet potato and green beans, chicken and veg stir fry with wholegrain noodles or a chicken and lentil casserole with plenty of veg.

mazgod asked:

hello

ive had bells palsy year ago and now still half of my face is mostly paralysed and not moving much.. still have pain where the inflamed nerve is.. what do you suggest please, my face is asymmetric at the moment and when smiling my eye closes and when blinking corner of my lips lifting.. its very upsetting and no hope that this will improve

Dr Sarah Schenker answered:

I'm afraid there is little a change of diet can do to help this particular problem, but one thing it can help with is to lessen the inflammation which in turn might help. Although diet can't stop inflammation, there are certain things we can eat which reduces it - include up to 4 portions of oily fish in your diet per week - salmon, trout, herrings, mackerel, sardines and fresh tuna all count. Also plenty of brightly coloured fruit and veg - these contain substances called flavonoids which can reduce inflammation, think of berries, peppers, melon, mangoes, butternut squash, figs, carrots. An occasional glass of red wine and a few squares of dark chocolate could also help - but don't overdo these last two!

 
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