Emma has regularly featured in Scottish newspapers, alongside television interviews on STV news and news interviews on Radio Forth. Click below for some of her recent articles.
Click to play STV
Today 2006 (File size 3mb)
Fighting the
bugs is easy sneezy Evening News 25/09/06
Head off migraine by knowing what works Evening News 04/09/06
Get up for the cuppa Evening News 28/08/06
A word of advice from the experts Evening News 17/07/06
Health benefits to give you food for thought Evening News 28/04/06
Shake up eating
habits and cut down on salt Evening News 30/01/06
SAY NO TO
FESTIVE EXTRAS Daily Record 06/12/05
Take pills with
a pinch of salt Evening News 21/11/05
The super fruit
that packs one healthy punch
Evening
News 17/10/05
DON'T BE TOO
DESPERATE TO BE THIN Daily
Record 27/09/05
Why J.Lo's pear
beats Jade's apple Evening News 25/07/05
Good health
begins on inside Evening News 18/07/05
Edinburgh Evening News Mon 25 Sep 2006:
Fighting the bugs is easy sneezy
SARAH HOWDEN
WHO has already fallen prey to this year's winter lurgy? Sore throats, swollen glands, aching muscles, cold and hot flushes, and constantly blocked noses have all been going around lately, catching us off guard.
After all, it's still only September and has been unseasonably mild. As a result, those days when the temperature has dropped have meant that we've been caught napping when it comes to boosting our immune systems for the winter.
The bugs are already here - and there are plenty more of the sniffles, splutters and seemingly endless viral infections to come. Then there's the damage winter does to our skin, leaving us with dry patches, greying complexions, chapped lips and further distressing our hair.
So now is the time to get started on your winter health preparations. Do it now and you might just make it through to next spring with nothing worse than a large dry cleaning bill for your winter coat.
PROTECT YOUR HEALTH
The cold weather is an added stress on our bodies as our immune system has more to fight off, so first and foremost it's crucial to boost it through healthy eating.
A summer of Calipos, Mr Whippy's and barbecues will not stand you in good stead unless changes are made now which will make your body stronger so it can fight the winter stresses.
"Poor nutrition is the number one cause of poor immunity," explains Emma Conroy of Edinburgh Nutrition. "Although your immune system is invisible, its billions of cells are made only from food. Deficiencies of even one nutrient can profoundly reduce the strength of your immune army.
"The way you eat affects how easily that army functions. For example, when your blood is full of sugar after eating sweets there's less room for immune cells. This can leave you 50 per cent more vulnerable to infection for up to five hours."
So what should we eat? Well, three balanced meals a day combining carbohydrates, protein and vegetables is crucial, as is avoiding comfort foods made from refined carbohydrates which reduce our immune cells.
Soups, fresh fruit and vegetables such as avocados which contain lots of vitamin E, as well as potatoes, parsnip, carrot and turnip. And up the garlic levels, as it has anti-viral, anti-bacterial, anti-fungal and anti-oxidant properties.
"Quality protein - such as that found in free-range eggs, oily fish and seafood, game or meat from grass-fed livestock - provides materials needed for making immune cells. It's also rich in zinc, a mineral that is widely deficient yet absolutely essential for immune function. Vegetarians often miss out on zinc, so they should eat plenty of eggs, nuts and seeds," says Emma.
"And stock up on vitamin D found in oily fish, butter, eggs and milk. Vitamin D is being increasingly recognised as a major player in immune function."
Also, make sure you drink water - even though the temperatures have fallen. "It's really important to drink lots of water to help keep the mucus membranes in your nose hydrated as they're your first line of defence and if they get too dry they're a much less effective barrier against infection."
It's also possible to get additional help thanks to herbal remedies which protect against winter colds and flu. Medical herbalist Dee Atkinson of Napiers Herbal Health Care recommends two.
"The first one is organic echinacea tincture, which strengthens the immune system by increasing the number of white blood cells, and helps the body fight off colds and flu," she says.
"The second is a daily supplement of vitamin C."
Emma also recommends Siberian ginseng, ginseng root, Sambucol, cat's claw, pollen and grapefruit seed extract to boost the immune system.
BOOST YOUR ENERGY
Many people will experience a natural decline in energy levels, mood and overall vitality when there's less daylight around, so get the blood pumping and your energy up through exercise.
"Exercise in the winter will improve mood and sleep patterns, but more importantly it will improve your circulation," says personal trainer Will Sturgeon, of Will Power at the Balmoral Hotel. "So blue hands and blue feet can be helped."
Will advocates three 30-minute cardiovascular sessions a week to beat those winter blues, but you don't have to hit the gym unless you really want to. "Exercise releases endorphins and adrenalin and it's this which picks up your mood so I would advise going outside in the morning - just dress appropriately and go and do something fun, like go for a walk or go skiing, especially in a group environment."
And if you still aren't convinced, Will has some words of advice. "It's been proven that women can gain up to 15 pounds in the winter period which isn't the best news, but it's also been proven that the glycemic responses - the way you process food - is influenced by seasons so winter is the perfect opportunity to kick start a weight loss programme especially as you don't overheat."
PROTECT YOUR SKIN
Winter brings extreme conditions outdoors or indoors, and whether you're walking in the icy wind, battling with the snow, sitting in front of a burning fire or warming up with the central heating, your skin suffers.
"Skin is very vulnerable during the winter mainly due to the change in temperature," explains Louise Caithness of Zest Health and Beauty. "Moving between indoors and outdoors and the extreme temperature changes cause the skin in the first instance to become very dehydrated.
"The biggest problem during the winter is dehydrated skin, and when the skin's moisture levels are low it can become more sensitive too."
But thankfully we can protect our skin against dry, dull, chapped skin. "Just as you change wardrobes in winter, your skin also needs to wear products that are more suitable to winter skin. Intensive products such as Clarins Total Double Serum and ESPA Intensive Bio Complex are perfect for giving the skin a much needed boost."
Decleor also has a winter specific serum and oil to ward off winter nasties. The new nutri-delice ultra nourishing cream (£37, John Lewis) soothes fragile skin and rehydrates. And men can benefit from the Le Creme Des Hommes (£24.50, John Lewis), an oil-free aftershave balm to soothe and calm the skin.
DON'T FORGET YOUR HAIR
"AUTUMN and winter can spell disaster for your hair, the seasonal changes in temperature and weather can result in dry, frizzy damaged locks if you don't take extra steps to care for it," admits Sonya Williams, creative director of Leith Street hair salon be-ba-boom. "It's not just the weather, central heating can play havoc making it dry and full of static.
"When your hair's shorter, it's not as exposed but you should still take time out to add protein in with good-quality products. Longer hair gets more damaged as it's older and more exposed to the elements so it's essential to look after it."
Intensive conditioner is also a must. "Intensive conditioning is the key, not only will you protect it from the damage caused by styling but you'll weather proof it! Pamper your hair with a weekly hot oil treatment or hair masque."
Sonya recommends Sebastian Laminates Masque (£16.75, be-ba-boom) as the ultimate winter hair tamer but Umberto Giannini dazzling shine shampoo stands out from the crowd (£3.99, Boots) and dazzling shine million dollar locks conditioner (£3.99, Boots) also protects, nourishes and gives hair that all-important shine.
De-frizz hair with Mark Hill's De-frizz polish (£6.99, Boots) which is infused with vitamin E for protection and seals in shine.
And lastly, don't over-style. Ditch the daily hair drying session, cut down on the hair straightening or tonging and don't over process those locks.
Edinburgh Evening News Mon 4 Sep 2006:
Head off migraine by knowing what works
HEALTHY LIVING
SARAH HOWDEN
HEADACHES are, quite literally, a pain. Your head throbs and your temples pound. Your eyes ache and, if you're unlucky, the piercing pain will shoot through them. And then there's the nausea . . .
Headaches are surprisingly common. A survey by Headache UK revealed that more than 6.6 million people throughout the country report moderate headache-related disability, and 3000 people suffer debilitating headache conditions, impacting upon work and social life. Twice as many women suffer from migraines, with one in eight people suffering from an average of 13 migraines every year.
So it comes as no surprise that the World Health Organisation now classifies headache as a major health disorder, rating migraine among the 20 most disabling lifetime conditions, and costing the UK over £1 billion every year.
Ann Turner, director of the Migraine Action Association, says: "Migraine attacks can be extremely debilitating, lasting up to three days, and because they often strike without warning you can feel that the condition is controlling your life. However, there is a wide network of support available to empower people to control the condition including their family, GP, pharmacist, complementary practitioner and patient support group."
While there is no cure for a migraine, there are a range of triggers which cause the severe headache, including cheese, chocolate, red wine or a lack of food. Generally, however, a migraine is caused by factors which can be tolerated individually, but not together.
So eat regularly and avoid sugary snacks. Drink plenty of water and cut down on caffeine and alcohol. Get fresh air everyday, take regular breaks from work and, if possible, exercise each day and get a good night's rest. Your head will thank you for it.
But, most importantly, don't suffer in silence. Identify your headache type and learn how to conquer the pain fast.
Here's how to work out what type you have, how to spot your triggers and what is the best treatment available.
TENSION
Pressure behind the eyes, muscle strain in the neck, dull and aching pain means one thing - tension. It's the most common type of headache, affecting 50 per cent of us every month, and is caused by muscles tensing behind the temples and in the neck. The key is to relax, unwind and lower the stress levels to reduce the amount of tension headaches. And for the majority of sufferers, tension headaches get better on their own and no treatment is required. A simple painkiller such as aspirin or paracetamol will do the trick.
TRY: Syndol capsules (£4.99, Boots); Boots Ibuprofen caplets (£3.79); or 4Head (£5.99, Boots) applied directly to the head to soothe pain without pills.
CLUSTER
According to Ouch, the organisation for the understanding of cluster headaches, they are "an excruciatingly painful disorder in which patients suffer from headaches which only affect one side of the head and are accompanied by reddening and tearing of the eye, drooping of the eyelid, constriction of the pupil, blockage or running of the nose, and facial sweating or flushing."
It's likened to a stabbing pain and a cluster headache usually lasts 45-90 minutes, ending as abruptly as it starts. Thankfully, however, it affects only around one per cent of the population.
Over-the-counter painkillers won't help but prescription medications such as Sumatriptan or inhaling pure oxygen do work.
MIGRAINE
Intense pain, nausea, blurred vision and blind spots? Pain at one side of the head and stiff neck? It's most likely a migraine which affects 15 per cent of us, lasting from four to 72 hours.
Hormones, physical stress, emotional stress and diet can all trigger an attack but thankfully regular painkillers can help. Try painkillers that include codeine and paracetamol.
However, if you suffer from migraines regularly you will need to see your doctor who can prescribe medication such as seratonin antagonists.
TRY: Imigran Recovery (£7.99, Boots) which is fast-acting and starts to work within 30 minutes; Solpadeine Migraine (£4.99, Boots) which contains codeine and ibuprofen.
Food for thought for sufferers
JENNY McNEELY had been incapacitated by migraines for more than ten years.
The 27-year-old researcher from Stockbridge would be struck without warning, rendering her sick and off work for up to two days.
At the moment Jenny is trying alternative therapy through Emma Conroy at Edinburgh Nutrition, who has advised her to cut carbohydrates in favour of protein and healthy fats.
Nutritionist and dietician Emma also prescribed a herbal supplement and a high-strength multi-nutrient containing vitamins and minerals said to prevent migraines.
And so far, Jenny says it's been working. She says: "She didn't go down the usual route of telling me to cut out chocolate, alcohol - the usual things. It's such early days but I've been taking the supplements and not had a migraine since."
• Migraine Awareness Week runs until Saturday. For more information go to www.migraine.org.uk. Contact Edinburgh Nutrition on 0131-557 2921 or visit www.edinburghnutrition.com
Back to top
Edinburgh Evening News Mon 28 Aug 2006:
Get up for the cuppa
SANDRA DICK AND ALISON BURNS
IT kick-starts our sluggish mornings, soothes when we need comfort and refreshes when we're parched. No wonder we're a nation of tea jennies who can barely get through our day without several steaming mugs of the hot stuff.
But now the humble cuppa has emerged as much more than just something we sip when munching on a HobNob biscuit while we ponder the latest Sudoku quiz.
For wave after wave of research has revealed that traditional teas - and their herbal infusion cousins - could well be the answer to many of our troublesome health woes, from high blood pressure to flabby midriff, from helping to ease the misery of a booze-fuelled hangover to helping protect against cancer.
Now the latest research is claiming that tea is even better for us than the health experts' favourite tipple: once thought to dehydrate us, tea has now emerged as every bit as hydrating as a glass of pure, unadulterated water. Indeed, with its health-enhancing properties and antioxidants called flavonoids - which protect not just against cancer, but heart disease, thrombosis and stokes - tea has suddenly overtaken Adam's ale as a much healthier option. In fact, drinking three cups of tea a day has around the same antioxidant power as munching six apples.
Which could be very good news for Lynn Cooper, who launched Edinburgh's first teahouse with son Jonathan last year. A second outlet of Chai Teahouse - licensed with a range of tea-based cocktails on the menu alongside 82 blends of tea - opened in Merchant Street last month, giving tea drinkers the chance to indulge in rare and unusual brews, including aromatic floral infusions which unravel to reveal a perfect bloom, all while keeping their health in check.
"There has been a lot of research which seems to say that tea is high in antioxidants and is a good protector against cancer and liver diseases," agrees Lynn. "Oolong teas, for example, are rich in polyphenols - the antioxidants which help keep cholesterol quite low.
"Oolong is also very popular with people trying to lose weight - it's an appetite suppressant - and also enhances the function of enzymes which can dissolve fatty acids. In other words, it can get the metabolism moving."
If that sounds too good to be true - and Lynn is keen to stress her teahouses do not make any guarantees - she can personally vouch for the healing properties of her latest China Vine pick-me-up.
"It's not a true tea - all teas come from the leaves of the plant Camellia sinensis, the differences in taste depend on where it's grown, when it's picked and how it's handled," she explains. "Rather, this is from a mountain plant called ampelopsis grossadentat. It has been drunk for 100 years, it's sweet and thin in flavour, cool in character.
"And I can assure you it's very good if you've got a hangover!"
As well as dispelling the effects of a night of overindulgence, the brew can also help reduce blood pressure and blood fat, as well as protect the liver, Lynn adds.
But you don't have to opt for the extremely exotic teas to feel the health benefits - an everyday cuppa from the supermarket shelves is still naturally rich in antioxidants and contains Vitamin B, the vitamin often used to help ease the negative signs of stress.
And the aromatic herbal, floral and gently spiced teas instantly raise the spirits not unlike an aromatherapy session, adds Lynn.
The healing powers of tea is far from modern mumbo jumbo - when tea first went on sale in Britain in 1657 it was advertised as a cure for apoplexy, catarrh, colic, consumption, drowsiness, epilepsy, gallstones, lethargy, migraine, paralysis and vertigo.
And diet and food expert Emma Conroy, of Edinburgh Nutrition, believes modern drinkers should not underestimate the power that lurks in our teapot.
"The most significant health benefit of tea is its high levels of antioxidants," she says. "These are the good guys that mop up free radicals that promote ageing and cancer by damaging DNA.
"Free radicals also oxidise cholesterol, and it is in this form that cholesterol is associated with heart disease. Studies comparing the effects of drinking tea and water have found that subjects had less oxidised cholesterol in their blood after a cup of tea than after a glass of water."
Tea also has a host of other health benefits, she adds, from helping our teeth to boosting our immune system.
"Tea plants are often grown in mineral-rich soils and provide significant amounts of fluoride," she explains. "Green tea - and white to an even greater extent - has been found to possess immune boosting properties, acting against bacteria, fungi and viruses. Toothpastes with the extracts showed increased anti-viral and anti-bacterial effects. Studies have also shown green tea boosts metabolism and helps weight loss. It does have a slight effect, but it's not a magic slimming aid and you need to drink quite a lot of it!"
According to Emma, we should aim for a few cups of tea a day, bearing in mind the presence of caffeine and opting for caffeine-free alternatives if our brew is particularly often and strong.
"If you're cutting down on caffeine or want a bedtime cup of tea that won't keep you awake, try rooibos tea, or red bush, which is available from supermarkets and health food shops," adds Emma. "It's delicious, like normal tea but better, and has all the antioxidants without the caffeine.
"Remember, the longer tea is brewing, the more caffeine you're getting, whereas the antioxidants are present in normal strength tea. Don't reuse the teabag - the antioxidants will have been used up in the first brewing, and don't add sweeteners or sugar."
According to the Tea Council we collectively drain 165 million cups of tea a day - working out at roughly 40 per cent of the nation's total fluid intake. The average daily consumption of three cups a day provides nine per cent of the daily requirement of Vitamin B, 25 per cent of Vitamin B2, six per cent of Vitamin B6 and ten per cent of folic acid.
Dr Carrie Ruxton, principal researcher for the Tea Council, says there's no longer any excuse not to take regular tea breaks. "There is now overwhelming evidence that drinking tea every day can be beneficial to heart health," she explains. "Our bodies need antioxidants to help fight off free radicals and tea provides the most abundant source in the UK diet."
The facts
Fancy a refreshing cuppa? The tea you sip could well do more for your body than simply raise your spirits and quench your thirst.
Here is the pick of the crop available at Chai Teahouse in Merchant Street - and what they can do to help you.
• Vine Tea: The hangover cure tea derived from a plant which is known for its anti-inflammatory and disinfecting properties. Also known for detoxification, easing pain, reducing swelling, decreasing blood pressure, enhancing immunity and protecting the liver. As if that's not enough, also said to improve sleep and prolong life.
• White Downy Silvery Needle (Baihao Yinzhen): Not cheap at £6 for a brew, the white tea is the highest quality and exceptionally rare. The tea has high concentrations of antioxidants that help fight against cancer-causing radicals and heart disease.
• Mint infusion: Particularly good if you are watching your caffeine intake - it has none. Drink it after meals as the oils stimulate the flow of bile to the stomach and help relieve gas pains. Additionally, it has been reported and written that mint sweetens the breath and calms the digestive system, plus it helps heartburn, stomach ache and nausea.
• Yunnan Black Golden Tips: One of best black teas from China has high concentrations of flavonoids said to reduce the clotting of arteries.
Back to top
Edinburgh Evening News Mon 17 Jul 2006:
A word of advice from the experts
SARAH HOWDEN
WALK into any health food store and chances are you'll be instantly bombarded with a huge array of supplements promising to make you younger, healthier, calmer, brainier and even slimmer.
But with so many on offer, which ones should we trust?
"It's very difficult," admits John McKee, manager of Hanover Health Foods, and chairman of the national association of health stores.
Yet while he's all for supplementing diets with pills, research last year discovered that four in ten GPs believe patients take too many supplements in ignorance of potentially serious side effects.
And one of the GPs surveyed said: "If you have a healthy, balanced diet you shouldn't need to be popping extra supplements."
Despite that, the vitamin and supplements business is worth £300m a year in the UK.
But John stresses: "These are substances which have very high levels of biological activity and it's important to get the right advice."
Here's our guide to the best supplements.
"Trials supplementing Omega 3 fatty acids have shown terrific results for children, especially those with learning or behavioural difficulties," says Emma Conroy of Edinburgh Nutrition.
"Many babies, children and young adults have 'starving brains' as they are just not getting enough essential fats from their diets, and learning or behavioural difficulties can be symptoms of that deficiency. If your child isn't eating oily fish two to three times a week, it's a good idea to supplement."
TRY: Efalex Chewies wild berry blast chewable capsules, £4.49 for 30; Boots chewable calcium and vitamin D vanilla flavour, £7.99 for 250 tablets; Boots chewable A-Z multivitamins and minerals with prebiotics and lutein, £1.99 for 30 tablets.
"Studies show ginkgo biloba extracts improve blood flow by regulating the tone and elasticity of blood vessels," says GMTV nutritionist Amanda Ursell. "This brings extra oxygen to the brain, which helps sharpen concentration."
TRY: Holland and Barrett Ginkgo Biloba, £24.99 for 240 tablets; Actimind, £9.99 for 30.
While pills that block absorption of fats, or digestion of carbohydrates aren't advisable, there are some supplements that can be used as an additional weight-loss tool.
"Hydroxycitric Acid and chromium do have genuine merit and are valid parts of an overall programme," Emma says.
She also recommends improved levels of vitamin B which helps hair, skin and nails.
TRY: Holland and Barrett Hydrolysed Collagen Tablets, £19.99 for 180 tablets; Wassen Silica-OK, £15 for 90 tablets; Napiers Antioxidant formula, £9.60 for 30 tablets.
"Your immune system is like a vast, sophisticated army, and it need lots of equipment," says Emma. "I'd advise taking at least a good multi-nutrient every day, plus 1-3g Vitamin C."
TRY: Multibionta probiotic multivitamin, £11.25 for 90 tablets; Holland and Barrett vitamin C-1000 with Bioflavanoids, £4.59 for 60 tablets; Napiers Echinacea capsules, 90 for £9.40.
"I'd recommend a good quality B-complex with 50mcg B12 and biotin, 400mcg folic acid and 50mg of all the other B vitamins," says Emma. "The extra B vitamins help boost energy, counteract fatigue and are beneficial to the nervous and immune systems."
John adds: "Rhodiola calms and elevates mood."
TRY: Boots Sustained Release Vitamin B Complex, £6.55 for 90 tablets; Holland and Barrett Vitamin B Complex, £4.99 for 50 tablets.
Emma says: "Women experiencing fertility problems and then taking a multi-nutrient are twice as likely to go on to conceive."
TRY: Boots folic acid tablets, £2.45 for 56 tablets; Sanatogen Pronatal Tablets, £4.55 for 30 tablets; Boots Multivitamins, Minerals & Ginseng Capsules, £4.85 for 60 tablets.
Even healthy eaters need a helping hand
WORKING as a nutritionist and dietician, 30-year-old Emma Conroy of Abbeyhill is an expert in all things healthy when it comes to our food.
But even Emma, who owns Edinburgh Nutrition, admits that we all need a helping hand - even with the healthiest of diets.
"We live in a very, very un-natural world now with environmental chemicals and pollution and there's just so many things that increase our need for supplements.
"I thought I ate a healthy, balanced diet so had no need for supplements, but in my job, and the research that you do, you learn otherwise. The more I learned about nutrient depletion in foods the more I realised how important supplements are."
• For an appointment with Emma Conroy of Edinburgh Nutrition telephone 0131-557 2921 or log on to www.edinburghnutrition.com.
Back to top
Edinburgh Evening News Mon 24 Apr 2006:
Health benefits to give you food for thought
SARAH HOWDEN
IT seems pretty unassuming. The humble tomato is a staple in our kitchen. We slice it on salads, grill it with bacon, chop it up and blanche it for sauces and, if we're adventurous enough, we may even stuff it.
It also comes sun-dried, pureed, bottled and tinned. But let's face it, a tomato is hardly a sexy culinary option and it's rarely our first choice of food.
So, who would have thought the tomato could go super? Tesco has launched a new British-grown "super tomato" which is claimed to ward off cancer because it contains high levels of an antioxidant called lycopene.
The chemical, which gives the fruit its red colour, has been proven to cut the risk of five cancers - prostate, breast, bowel, lung and skin - as well as slowing down the signs of ageing. And all of this for just £1.89.
But the "super tomato" is not alone in its life saving properties, and health benefits galore can be found in the fruit and veg available in your local supermarket.
It seems, therefore, you can eat yourself fit. We take a look at the superfruits and veg that stave off disease and hold back the years.
ASPARAGUS
Why: "It's one of the best sources of folic acid, and also contains vitamins A and C and glutathione, an important antioxidant," says nutritionist Emma Conroy of Edinburgh Nutrition.
Effective against: Alzh-eimer's disease and various cancers.
AVOCADO
Why: "It contains an excellent source of natural vitamin E which helps prevent heart disease because it keeps fats from oxidising," says Emma. "It also recycles vitamin C another important antioxidant vitamin."
Effective against: "Vitamin E has a major impact on cardiovascular risk, but because it has such powerful effects it should not be taken by anyone already on medication such as warfarin or asprin, unless advised by their doctor," Emma warns.
BLUEBERRIES
Why: Berries are bursting with antioxidants including vitamin C and anthocyanin, which is important for a healthy immune system and short-term memory. Just half a cup a day keeps the mind perky.
Effective against: "Eye diseases associated with oxidative damage, including macular degeneration, glaucoma and cataracts," says Emma. "They're also good for cholesterol." Blueberries may also protect against heart disease and cancers.
BROCCOLI
Why: The slightly bitter flavour of broccoli and its cousins sprouts, cabbage and cauliflower is down to isothiocyanates and glucosinolates, chemicals which interfere with cancer progression and help deactivate oestrogens associated with hormonal cancers. "All dark-green vegetables are a good source of fibre, antioxidants and folic acid," adds Edinburgh-based nutritionist, Amanda Johnson.
Broccoli is also a great source of phytochemicals, as Emma explains: "Phytochemicals, especially indole-3-carbinol, lower the risk of cancer and studies have found I3C supplements are as effective as Tamoxifen.
"Also, during digestion the compounds in broccoli get converted into ITCs which appear to cut the risk of cancer."
Effective against: Most cancers, but in particular hormonal cancers.
CARROTS
Why: Eating a carrot a day can do more than help you see in the dark, it can help fight skin cancer due to the alpha and beta carotene which collects in the fat layers of the skin and reflects ultraviolet radiation.
"The body also converts beta-carotene into vitamin A which is essential for sight," adds Emma.
Effective against: As well as skin cancer, carrots also protect against wrinkles and premature skin ageing.
ORANGES
Why: Rich in vitamin C and water-soluble antioxidants, they help protect lung tissue.
Effective against: lung cancer particularly, and most cancers.
POMEGRANATE
Why: Containing 40 per cent of an adult's daily vitamin C requirement in one pomegranate, it has more antioxidants, vitamins and minerals that help fight disease and premature ageing than any other substance.
Emma Conroy explains: "Pome-granates contain lots of powerful antioxidants.
"These protect our cells from free-radical damage."
Effective against: The pomegranate, according to Emma, helps prevent cells being damaged by "mopping up" free radicals, which is why it can help prevent cancer, heart-disease, stroke and arthritis.
RASPBERRIES
Why: "Raspberries contain the highest levels of ellagic acid - this is produced by the plant to protect its fruit from infection and spoiling so we get antioxidant, antiviral and antibacterial benefits from eating them," Emma explains.
Effective against: Heart disease and various cancers
SPINACH
Why: Spinach has plenty of B vitamins for energy release. "It's a high in folic acid, the world's most common vitamin deficiency," adds Emma. "Spinach also contains lutein which protects cholesterol from oxidative damage." It also provides antioxidant vitamins C and E, beta-carotene and calcium.
Effective against: In addition to cancers, spinach can help prevent spina bifida, conjoined twins and cervical dysplasia.
• Emma Conroy is a dietician and nutritionist at Edinburgh Nutrition. For more information please telephone 0131-557 2921.
Edinburgh Evening News Mon
30 Jan 2006:
Shake up eating habits and cut down on salt
BREAD
1. Warburtons white toastie bread: 0.5g of salt per slice, eight per cent of overall daily allowance.
2. Kingsmill square white medium-sliced bread: 0.49g salt per slice, eight per cent of overall daily allowance.
3. Hovis wholemeal medium sliced brown bread: 0.5g salt per slice, eight per cent of overall daily allowance.
4. Hovis Best of Both bread: 0.5g salt per slice, eight per cent of overall daily allowance.
5. Sainsbury's Basics medium sliced white bread: 0.4g per slice, five per cent of overall daily allowance.
• Emma Conroy, of Edinburgh Nutrition, says: "These figures are moderate really, and if you aren't overdoing it with the bread intake or combining these breads with cereals or tinned soups then these particular ones are fine."
READY-MADE MEALS
1. Marks & Spencer mashed potato topped cottage pie: 1.5g per 190g serving, 25 per cent of overall daily allowance.
2. Quorn vegetarian bangers: 0.8g per banger, 12 per cent of overall daily allowance.
3. Morrisons macaroni cheese: 1.5g per 300g serving, 25 per cent of overall daily allowance.
4. Ross tomato and vegetable pasta bake: 5.2g of salt per 300g serving, 88 per cent of overall daily allowance.
5. Marks & Spencer shepherdess pie: 1.9g per 200g serving, 32 per cent of overall daily allowance.
Emma says: "These are all far, far too much. The general rule is that if it's processed it contains lots of salt to compensate for lack of fresh flavours."
TINNED PULSES, PASTAS AND VEG
1. Heinz baked beans: 1.5g salt per 200g can, 25 per cent of overall daily allowance.
2. HP Healthy baked beans: 1.5g per 200g can, 25 per cent of overall daily allowance
3. Heinz Alphabetti pasta shapes: 1g per 200g can, 17 per cent of overall daily allowance.
Emma says: "The beans contain a lot of salt so always opt for reduced ones as they taste the same."
SOUPS
1. Baxters French onion soup: 2g of salt per tin, 32 per cent of overall daily allowance.
2. Baxters butternut squash and red pepper soup: 3g of salt per tin, 50 per cent of overall daily allowance.
3. Heinz chicken and vegetable big soup: 3g salt per tin, 50 per cent of overall daily allowance.
4. Sainsbury's cream of tomato soup: 4g salt per tin, 67 per cent of overall daily allowance.
Emma says: "These are way too much, especially the tomato soup. Soups are quite simple to make at home and will be much healthier."
Back to top
Daily Record 6 December 2005:
SAY NO TO FESTIVE EXTRAS
EMMA Conroy of Edinburgh Nutrition said: "Like any time of year, making food choices based on calories isn't particularly useful. Pay attention to your body, not the numbers on food packaging. Go for quality food rather than processed, industrialised food
Edinburgh Evening News Mon
21 Nov 2005:
Take pills with a pinch of salt
But Emma Conroy, a nutritionist with
Edinburgh Nutrition, insists that it's worse to be deficient in vitamins than
to take too many.
"I see people who are taking vitamins a
lot, and I don't tend to see people who are overdosing - in fact I'm more
likely to see people who are deficient."
Edinburgh
Evening News Mon 17 Oct 2005:
The super fruit that packs one healthy punch
"The pomegranate is a traditional
symbol of fertility and rebirth - think of Persephone in the underworld, eating
the seeds of the 'jewel of winter'," explains food expert Emma Conroy, of
Edinburgh Nutrition. "This legendary association with fertility is reflected
in the abundance of its seeds, which contain significant levels of
phytoestrogens (plant-oestrogens).
"Like other darkly pigmented plant
foods, such as brambles, blackcurrants, blueberries, red grapes, red onions,
plums and cranberries, pomegranates contain lots of powerful antioxidants.
These protect our cells from free-radical damage just as they did for the plant
which made them.
"In humans, signs of free-radical
damage manifest as brown age spots, wrinkles, water-retention and infections.
We do make our own antioxidants, but have evolved to expect a significant
amount to come from our diet."
According to Emma, the pomegranate helps prevent cells being damaged by "mopping up" free radicals, which is why it can help prevent cancer, heart-disease, stroke and arthritis.
Back to top
Daily Record 27
September 2005:
DON'T BE TOO DESPERATE TO BE THIN
Emma Conroy, of Edinburgh Nutrition, said: "Nutrition is fundamentally involved in every stage of skin development, and because it's renewed quite quickly - every 20 days - the change is dramatic and you can see quite quickly if someone has drastically changed their diet."
According
to Emma, the signs of an excessive slimmer are literally written all over her
face. She said: "Acne is a classic sign of zinc deficiency, and this shows
that people are on restricted diets or are avoiding meat and fish."Dry
skin is a sign of low essential fats. Essential fats are there to waterproof
each cell, and if each cell isn't waterproof then it becomes dry, inflexible
and therefore wrinkly. So, diet junkies will sometimes suffer from this
EAT YOURSELF BEAUTIFUL
LIMIT alcohol, caffeine and chemical additives such as those found in coke, and saturated fats and eat plenty of fresh fruit and vegetables.
Nutritionist Emma said: "These have anti-oxidant properties which are anti-ageing and prevent free radical damage and DNA damage within the cell."
There goes Renee's Atkins diet, then.
For essential fats, try to eat seeds, nuts and oily fish as often as possible. This, according to Emma, is the easiest way to ward off dryness and premature wrinkles.
But, the most crucial thing is to get as much zinc as possible.
She said:"It's so important for your skin. "For
weight loss that benefits both body and face, it should be done at a steady
pace over a sensible period of time."
Edinburgh Evening News Mon
25 Jul 2005:
Why J.Lo's pear beats Jade's apple
Emma Conroy, of Edinburgh Nutrition agrees.
"Body shape is actually a powerful indicator of health, more so than
weight. If you are a classic pear shape, evolution has designed you to survive
food shortages.
"For apples, abdominal fat in both men and women is strongly associated with heart-disease and diabetes, however this fat is much more metabolically active, and can be shed relatively easily."
Edinburgh Evening News Mon 18 Jul 2005:
Good health begins on inside for those
who can stomach it
"Diseases and conditions of the digestive tract are one of the nation's biggest causes of death," says Alison Hesketh, director of the Digestive Disorders Foundation. "Yet, because of taboos, ignorance and embarrassment, many people are left isolated and suffering in silence from illnesses that could be treated."
Emma Conroy of Edinburgh Nutrition agrees. "So-called normal digestion is not healthy digestion," she says. "Watch a few commercial breaks, and it seems perfectly normal to have constipation, diarrhoea, heartburn and to leave the bathroom reeking. These are symptoms of digestive systems struggling to cope, and we ignore them at our peril."
As detailed on ThridAge.com:
"The pomegranate is a traditional symbol of fertility and rebirth -- think of Persephone in the underworld, eating the seeds of the 'jewel winter,'" explains food expert Emma Conroy, of Edinburgh Nutrition. "This legendary association with fertility is reflected in the abundance of its seeds, which contain significant levels of phytoestrogens (plant-estrogens).