Is Your Waist Circumference Sabotaging Your Immune System?

This week I’m talking about something called Central Adiposity, or the more fancy term being “Belly Fat”.

Why is this important?  

Well, just like high blood pressure, obesity has an inflammatory component which means it can interfere with the immune response and vice versa.

In a review published in the Proceedings of the Nutrition Society (2012), researchers stated:

Obesity, like other states of malnutrition, is known to impair the immune function, altering leukocyte counts as well as cell-mediated immune responses. In addition, evidence has arisen that an altered immune function contributes to the pathogenesis of obesity. 

When we’re carrying extra weight, especially around the middle, it shifts our biology out of balance because fat cells release pro-inflammatory proteins called cytokines.

In other words, fat cells are a living breathing thing. They’re not stagnant that just sit there and do nothing!

They’re actually endocrine cells because of their ability to secrete hormones and influence cells in other parts of the body, that in many cases, can lead to further weight gain.

Sorry, not exactly the rosiest of scenarios but it’s important that I tell it as it is!

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Needing Help With Sugar Cravings?

The other day it was raining ☔️ here in my hometown of Brisbane, so I thought what better way than to experiment in the kitchen!

Now given the majority of shift workers experience “hangry” moments thanks to blood sugar dysregulation as a result of sleep disruption, I wanted to come up with a recipe that would help to keep sugar cravings at bay.

Meet Mr Macadamia Nut Hummus– the perfect sugar craving antidote whether you’re on an early shift, late shift, night shift or heaven forbid a “normal” shift – lol

Macadamia nuts are high in healthy monounsaturated fats to keep you feeling fuller for longer, and are a great source of magnesium, potassium, copper, iron, vitamins B1, B3 & E, phosphorus and zinc.

Chickpeas are packed with gut-friendly fibre which help to stabilise blood sugar levels (and fend off those “hangry” cravings), as well as making them great for insulin-resistant individuals or diabetics. Health conditions which are becoming increasingly common in those who work 24/7.

In addition, chickpeas are a great source of protein and contain minerals such as iron, magnesium, copper and zinc.

What’s in it?

  • 2/3 cup roasted macadamias
  • 1 can chickpeas
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 2 tablespoons water
  • 1 teaspoon minced garlic
  • Handful of parsley

How to make it?

Throw everything into a food processor for 10-15 seconds (I like a chunky consistency), or longer until smooth.

Store in a container to bring into work to have with crackers or veggie sticks and share with workmates (maybe?!) It’s also delicious as a base on sourdough toast topped with eggs, mushrooms and/or roasted tomatoes!

Enjoy,

Audra x

HSW 85: Shift Work and Insulin Resistance

In this podcast episode I go solo and talk about insulin resistance, a condition that has been shown in the research that shift workers are at risk of developing, due to a multitude of factors.

Whilst most of us are aware that the type of food that we eat plays a key role in the regulation of our blood sugar, especially in the development of pre-diabetes and Type 2 Diabetes – as you’re about to learn, sleep disruption and deprivation also play a big role.

Simple French Onion Soup:

A great nourishing snack for night shift.

What’s great about it?

  • Onions are a great source of chromium, which is a trace mineral that helps to stabilise blood sugar by assisting the body to use insulin more effectively.
  • Studies have shown chromium can help to reduce insulin resistance, a condition common in those who experience ongoing sleep deprivation.
  • Soups are a great form of “liquid nutrition” to have during the night as they provide little burden on the digestive tract, thereby reducing the incidence of ‘night shift nausea’ and gut discomfort.
  • Soups are also a great warming and nourishing snack to have whilst on night shift, particularly around  2-4am when experiencing sudden drops in body temperature.

Ingredients

  • 8 brown onions
  • 30g butter
  • 1 table spoon extra virgin olive oil
  • 2 tablespoons fresh thyme leaves
  • 2 tablespoons spelt flour
  • 2 tablespoons Dijon mustard
  • 8 cups beef stock
  • 2 cups filtered water

How to make it!

Place the onions, butter, oil and thyme in a large saucepan over medium heat.  Cover and cook for 35-40 minutes, stirring occasionally, until soft and golden.

Add the flour and cook, stirring, for 2-3 minutes.

Add the mustard, stock and water and allow to simmer for 15 minutes.  Ladle the soup into bowls, and place the remainder into small containers that can be frozen, and taken into work at a later date.  Batch cooking at it’s best!

Note:  Spelt is a variety of wheat so does contain gluten, however is an ancient whole grain that contains  fewer of the hard-to-digest carbohydrates called fructans.

 

References:

Heshmati, J, Omani-Samani, R, Vesali, S, Maroufizadeh, S, Rezaeinejad, M, Razavi, M & Sepidarkish, M 2018, ‘The effects of supplementation with chromium on insulin resistance indices in women with polycystic ovarian syndrome:  A systematic review and meta-analysis of randomized clinical trials’, Hormone and Metabolic Research, vol. 50, no. 3, pp. 193-200.

Jafarpour-Sadegh, F, Montazeri, V, Adili, A, Esfehani, A, Rashidi, M & Pirouzpanah, S 2017, ‘Consumption of fresh yellow onion ameliorates hyperglycemia and insulin resistance in breast cancer patients during doxorubicin-based chemotherapy:  A randomized controlled clinical trial’, Integrative Cancer Therapies, vol. 16, no. 3, pp. 276-289.

HSW 38 – Sugar Cravings and Sleep Deprivation.

Healthy Shift Worker Podcast Episode:

One of the most common struggles I hear from my shift working clients is this ongoing, relentless craving for sugar!

But why is that?  Why are shift workers notorious for craving (and eating) all of the sweet stuff – the highly refined carbohydrates that are neither good for our insides or our waistline?!

Well it all comes back to sleep deprivation, so in this episode I will be shedding the light on how lack of sleep effects our brain function, and how one chemical in particular, which causes us to seek out and eat foods which are high in sugar, is much higher in those who are sleep deprived.

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