“I see my patterns, and I choose to make changes”.
Louise L. Hay, You can heal your life

This simple healthy eating plan will help to cleanse your digestive system and remove excess acidic toxins from your body, achieving general wellbeing and weight loss.    

Breakfast   Drink a large glass of cooled boiled water each morning with lemon juice.  Ideally 30 minutes before breakfast.  This will get the liver working and is a gentle stimulant for the bowel.

1) 1-2 portions of fruit e.g. Grapefruit, kiwi, pineapple or melon.  2) Organic jumbo oats made with water, or granola. 3) Eggs (scrambled, boiled or poached) with McCambridge brown bread 4) Grilled tomatoes with brown bread.

Avoid caffeine drinks, ideally drink warm water, Pu-Erh or herbal teas.

Lunch 1) Soup – Ideally homemade, with whole meal bread or scone 2) Whole meal pitta with tuna salad 3) Baked potato with salad, fish or beans. 

Evening Meal

1)    Fish or chicken with steamed vegetables

2)    Steamed vegetables with cous cous, quinoa or brown rice.

For flavour use flax oil, lemon juice or herbs

Snacks Vegetables or fruit: raw, steamed, as juices or smoothies.  Always eat fruit separate from other foods.  Soups, Nuts and seeds (avoid peanuts).

Avoid alcohol, sugar, processed food, diet or reduced fat foods.

Reduce red meat and dairy especially full fat milk, cheese and yoghurts

Drinking Water is essential for health and a great cleanser.  Choose filtered or bottled water when possible.   Avoid water for 30 minutes before a meal and one hour after.  The idea of drinking water before the meals is to make sure there is adequate fluid in circulation for your stomach to secret enough acid to digest the food.  If you drink with the meal, you dilute what little already weakened acid there is.  When food is not properly processed in the stomach, you cannot digest it completely as it moves through the gut – causing bloating and other unpleasant symptoms.  The water should be no colder than room temperature, because cold water takes much longer to absorb.  We need to drink 2 litres of water a day – do not count tea, coffee or juices.  In fact, if you really want to boost your energy and hydrate your body fully you should avoid all drinks other than water.

The Wellbeing Clinic recently joined with 5^th Avenue Beauty Salon, Hibernian Court, Longford

Reception 043 3336566

Therapist email edel@thewellbeingclinic.ie

2. Try to be less generous with the size of portion you serve up

3.  Eat slowly so your brain gets the message when your stomach is full

4. Choose naturally lower fat or lower sugar options when available

5. Eat plenty of fruit and egetables – aim for the recommended 5 portions a day

6. Eat only when you are hungry

7. Try to limit your use of salt

8. Never go food shopping when you are hungry

9. Try not to regularly buy foods that you find hard to resist

10. Drink plenty of water

http://www.odlums.ie/index.php?page=gluten-free

Food Intolerance FACTS:
-People suffering with weight problems, stomach complaint, respiratory illnesses or general lethargy may not be aware that they have underlying food intolerance issues. Recent research shows that 1 in 3 people are intolerant to certain foods many go undiscovered for years.

-While most are familiar with health warnings associated with the excessive consumption of foods such as salt, fat and sugar. Many people can have intolerance for food that is regarded as healthy for us.

-Food Intolerance is Different to having an Allergic Reaction to Food: The difference between an allergic reaction to food and food intolerance is that an allergic reaction happens immediately while food intolerance is a delayed reaction

-Martin Healy, has been running the Fitzwilliam Food TEST Clinic in Dublin has specialised in food intolerance for 25 years.
 
-He says that a simple blood test can help establish the intolerance you may have for certain foods, “Some of our clients have spent years and a lot of money trying to overcome problems they assumed were physical or associated with an allergy”.

-How it works:  After a pin prick blood test and an analysis using a sophisticated process that pinpoints a rise in antibodies, this food test can help identify if the problems a person is experiencing are associated with intolerance to certain foods.

-”The intestines of people who suffer with food intolerance can be overrun with toxic bacteria and can represent the key to resolving problems associated with food intolerance” Martin says.

Good General Advice: It is important to increase the presence of friendly bacteria within the gut. Seeking out and consuming a good ‘probiotic’ on a daily basis, in order to boost the number of friendly bacteria in your intestines, is vital,” he says.

-Symptoms of food intolerance may take several days to appear and you can be intolerant to several different food groups at the same time. You may also have a number of symptoms at the same time.

-Only a small number of foods cause an allergic reaction, while a much broader amount of foods cause intolerance.

The top 5 foods that most people may have intolerance to are:

1. Dairy
2. Wheat
3. Citrus Fruits
4. Beef
5. Eggs

People with underlying conditions such as Ulcerative Colitis may also develop food intolerances to:

6. Nuts – Peanuts / Cashew / Hazel and Brazil Nuts
7. Coffee
8. Onions
9. Broccoli and Lentils
10. Chilli 

-The most common foods that cause an allergic reaction however are shellfish, eggs and peanuts.

Martin Healy’s Case Study
PATIENT CASE STUDY: For Dubliner, Lou Sotiriadis, was expecting her baby, Saul, and her complementary/beauty therapy business was doing well.  However Lou noticed that she began to get eczema on her right hand. While this is an irritant and something that needs to be treated, it had major implications for Lou. As an accomplished beauty therapist, she spends her day doing treatments and her hands must be in perfect condition. She had a food intolerance test and discovered she was intolerant to eggs and dairy products. Once she stopped eating these foods the eczema disappeared.

Researchers from University College London recently found compelling evidence for the first time to link food intolerances and serious illness.

-The Food Intolerance Test costs €255 and the client will have a full report and recommendation within 14 days after providing a small supply of blood.

-Clients outside Dublin avail of this service through a number of quality pharmacies throughout the country.

-The tiny blood sample can be collected in the comfort of your own home.Collecting the drop of blood is very simple.

- The patient is supplied with an easy to use test kit (similar to a diabetic pinprick test) with full instructions.

-It is important to eat a broad range of foods, especially the foods you specifically want to have investigated, before taking the test. Do not eat any food which has already caused a severe reaction without first getting a medical opinion.

www.martinhealy.com  06.04.10

Watch this space to keep up to date on the move.

• Coeliac disease
• Irritable Bowel Syndrome
• Oesophagitus
• Hernia

Digestive Disorders

Coeliac disease

Coeliac disease is an autoimmune disease which is triggered by the protein gluten found in wheat, barley and rye. Coeliac disease affects the lining of the small intestine.The gut is covered in millions of tiny tube-shaped growths called villi, which increase the surface area and help absorb nutrients.

If you have coeliac disease any gluten that you eat is attacked by your immune system. This causes inflammation and flattens the villi, making it difficult to absorb nutrients. Untreated coeliac disease can lead to diarrhoea, vitamin and mineral deficiencies, anaemia and osteoporosis. It can be controlled by a strict gluten-free diet.

The Coeliac Society of Ireland
Tel: 00 353 (0) 90 64 98379
www.coeliac.ie

A Gluten Free Food List is available from the Coeliac Society of Ireland.

Irritable Bowel Syndrome

Irritable Bowel syndrome is a chronic disorder that affects the digestive system. It causes painful spasms, these can result in trapped wind and can lead to severe pain. Things that help are anti-spasmodic medicines, peppermint products.and a diet high in soluble fibre (fruits, vegetables, oat bran, barley, seed husks, flax seed, dried beans, lentils, peas, soya milk and soya products). Managing stress can be a key element which includes exercise and finding ways to relax.

Oesophagitus and Diverticular disease

Oesophagitus is an inflammation of the oesophagus, the tube that connects your throat to the stomach. It is caused by repeated incidents of gastric reflux.

Diverticular disease occurs lower down the digestive system in the colon. Over the years small pouches called diverticula can develop on the side of the large intestine and this can cause problems.

The key to treating diverticular disease and reducing your risk of developing the condition is to eat 18 to 30 g of fibre a day. Eating five portions of fruit and veg will help, as well as eating high fibre foods like whole grain cereals, wholemeal bread, pasta and beans.

Other conditions:

(Inguinal) Hernia

The definition of a hernia is where the contents of one cavity moves into another cavity through a weakness in the enclosing tissues. There are lots of different types of hernia. Treatment may involve surgery where the protruding tissue is pushed back and the surrounding muscles then strengthened by synthetic mesh.

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Programme 5: Useful Information

Healthpromotion.ie

Clare Dowling
Web: claredowling.co.uk

Pilates:
University of Limerick
Arena Sports Centre
Castletroy
Limerick

Location Details:
Limerick City Youth Service
Glentworth St
Limerick
0036361 412444