the model doctor

Treat your skin to a peel...

Sun, 14 Apr 2013 01:20:57 +0100

Vitamin C is a known antioxidant and photoprotectant, with roles in collagen synthesis, regeneration and wound repair. But do these properties have any impact on our appearance? Well, a study has examined the effect of Vitamin C on skin aging with impressive results. In a group of over 4000 women, it was found that a higher intake of dietary Vitamin C was associated with better skin aging. Those with vitamin-rich diets were found to have fewer signs of visible aging, i.e. wrinkles, dryness and skin thinning. And, this was found to be independent of other factors including: age, race, sun exposure, smoking, weight, or supplement use. I’m off to the grocers now!

Dietary nutrient intakes and skin-aging appearance among middle-aged American women. American Journal of Clinical Nutrition. 2007:86(4);1225-1231

Cherry pie lullaby

Mon, 04 Mar 2013 00:00:00 +0000

Insomnia, shift work, jet lag… there are endless reasons preventing us from getting a good nights sleep. If like me, you would prefer an all-natural nightcap, you’ll be pleased to hear these results from the European Journal of Nutrition. Montgomery cherries are known to contain high levels of phytochemicals including melatonin, the hormone responsible for regulating sleep. In a recent study, researchers at the University of Northumbria investigated whether these cherries could have a beneficial impact on our sleep patterns. Participants drank a 30ml serving of either cherry juice or a placebo, twice a day, for 7 days. They were monitored by urinary sampling (to measure melatonin levels), and actigraphy sensors (to monitor sleep and wake cycles). The impressive results showed that cherry juice not only significantly increased melatonin levels, but also improved the quality and duration of sleep.

So, forget sheep, I’ll be counting out cherries tonight!

Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition. 2011.

Calling all coffee lovers...

Tue, 16 Oct 2012 15:14:18 +0100

If like me, you couldn’t do without your morning latte, you can feel slightly smug this morning when you place your order. A large study, which followed over 88,000 young American women, has found that moderate consumption of both caffeinated and decaffeinated coffee may reduce the risk of developing Type 2 diabetes. Add this to the growing evidence that a diet rich in dairy is also associated with lower rates of diabetes, and it’s a win-win situation. See you in the queue!

Coffee, caffeine, and risk of type 2 diabetes: a prospective cohort study in younger and middle-aged U.S. women. Diabetes Care. 2006; 29(2): 398-403.

Supermodel smoothie!

Tue, 17 Jul 2012 01:28:02 +0100

Here’s what I blended up for breakfast this morning…

- 2 handfuls of fresh spinach

- 1 cup almond milk

- 1 cup blueberries

- 1 small banana

- 1 tsp of wheatgerm

- 1 tsp of seed/nut mix (flax, almonds, brasil nuts and walnuts)

This smoothie is full of delicious nutrients to give you supermodel skin! Blueberries provide one of the highest sources of phytonutrients and antioxidants including vitamin C. This superfruit helps mop up free-radicals, keeping skin smooth, supple and firm. Wheatgerm and almond milk are packed full of vitamin E to boost collagen production and encourage new cell growth and repair. Flaxseed and nuts contain essential fatty acids including omega-3 for youthful, plump skin. And finally…spinach - a nutrient powerhouse of alkalising minerals, antioxidants and energy-rich iron. Not to mention, its vibrant bright green colour helps you feel extra healthy!

Walnuts - the king of all nuts?

Thu, 05 Jul 2012 16:22:13 +0100

Possibly so. But it seems they certainly could be the queen of hearts. A diet rich in nuts has consistently been shown to lower the risk of cardiovascular disease. Walnuts in particular, appear to have a protective role in heart health. Unlike other tree nuts, which are composed mainly of monounsaturated fats, walnuts are high in polyunsaturated fats. This unique fatty acid profile has made them a popular target for further investigation. In a recent review study, researchers looked at 13 trials where participants followed walnut-rich diets. Interestingly, they found that walnut consumption significantly reduced both total cholesterol and LDL (bad) cholesterol levels within the body.

Now, thats got me wondering - do chocolate fudge nut brownies count….? :)

Effects of walnut consumption on blood lipids and other cardiovascular risk factors: a meta-analysis and systematic review. American Journal of Clinical Nutrition. 2009: 90(1); 56-63

Anyone for a beet burger?

Wed, 20 Jun 2012 19:42:45 +0100

The Rowett Institute of Nutrition and Health in Scotland is investigating the health benefits of adding beetroot to burgers. It is known that when we eat meat, it undergoes a process called “oxidation” in our stomach. This oxidation process transforms the fat into potentially toxic substances before our bodies absorb it. These “bad fats” have been linked with a number of conditions including heart disease and cancer. It is thought an antioxidant-rich vegetable (they chose beetroot for its appearance and taste) may be able to inhibit the oxidation process and reduce our absorption of “bad fats”. If so, this simple measure could have BIG public health implications. The study is currently underway – I’ll keep you posted…

http://www.abdn.ac.uk/rowett/news/1469/

Sunday afternoon pancakes :)

Sun, 17 Jun 2012 16:59:24 +0100

My recipe: Orgran buckwheat pancake mix, almond milk and a egg. Nice and simple!

I first discovered buckwheat whilst modelling in NYC – it’s part of the rhubarb plant family and a great high-fibre, high-protein alternative to plain wheat flour. The Orgran company has a great range of products that are gluten-free, dairy-free, egg-free and vegan. They also have a number of environmental policies and initiatives to help protect the environment and reduce their carbon footprint :)

Almond milk is lovely and creamy and packed with vitamins E and A – great for healthy skin and eyes. If you have a sweet tooth like me, you can have it sweetened with a little agave syrup. Yum!

A blissful brew...

Sun, 17 Jun 2012 14:27:29 +0100

They say there’s nothing like a cup of tea to fix a multitude of woes. Well, it seems there may be some truth in that after a study has shown that green tea may have a beneficial effect on our mental health. The community-based project, which focused on an elderly Japanese population, found a high consumption of green tea was significantly associated with a lower rate of depressive symptoms. A perfect excuse to pop the kettle on…

Green tea consumption is associated with depressive symptoms in the elderly. American Journal of Clinical Nutrition. 2009; 90(6):1615-1622

Good things come to those who wait (...10mins!)

Wed, 13 Jun 2012 23:33:43 +0100

Garlic has long been heralded as a healthy herb. However, researchers have found that if it is cooked immediately after preparation, it may loose some of it’s protective properties. Indeed, a study has found that 1-minute of microwaving, or 45-minutes of oven roasting can completely block garlic’s “anti-cancer” activity. Remarkably though, they found that this “anti-cancer” activity was retained if, after being chopped or crushed, the garlic was allowed to stand for 10 minutes before being heated. It is thought this 10 minute “standing period” allows the cells to open up and the enzymes inside to react, ultimately producing the crucial cancer-fighting compounds.

Chopping and Cooking Affect Garlic’s Anti-Cancer Activity. www.sciencedaily.com/releases/1998/11/981117075803.htm

Breakfast today: oats, apple, dates, goji berries, a sprinkle of...

Tue, 12 Jun 2012 17:29:00 +0100

Breakfast today: oats, apple, dates, goji berries, a sprinkle of cinnamon and a cup of tea!

A healthy start to a busy day :)

Yoga - just what the doctor ordered?

Fri, 08 Jun 2012 20:46:06 +0100

In our ever-busy lives, stress and anxiety can seem like everyday enemies. However, in the long-term, these feelings can damage our health and well-being, so finding ways to tackle them is vital. Yoga has been practised for centuries as a form of relaxation, and one recent study has looked more closely at it’s therapeutic benefits. Researchers reviewed multiple trials addressing the effects of yoga on stress and anxiety with encouraging results. In over 70% of the trials, a significant decrease in stress and/or anxiety was noted after a yoga regimen was started. I’m off to work on my sun salutation!

The effects of yoga on anxiety and stress. Alternative Medicine Review. 2012; 17(1):21-35