May 17, 2020

5 food cravings conquered

common food cravings
most commonly craved foods
chocolate
Admin
4 min
5 food cravings conquered
What you crave: Choclate What you need: Magnesium Chocolate is one of the worlds most commonly craved foods and, while you may feel as though you are...

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What you crave: Choclate

What you need: Magnesium

Chocolate is one of the world’s most commonly craved foods and, while you may feel as though you are addicted to the sweet treat, it is believed that what many of us are craving when we are hankering after some chocolate is in fact the mineral magnesium.

To help ease chocolate cravings, make sure that you are getting enough magnesium in your daily diet through healthy sources such as nuts, seeds and pulses. Also, when those chocolate cravings strike, try switching to 85 per cent dark chocolate. Although chocolate can be high in fat, dark chocolate also has plenty of health benefits due to its abundance of antioxidants. Some of the reported health benefits include its ability to slow down muscle ageing, fight disease, prevent wrinkles, boost brain health and prevent heart disease. If dark chocolate doesn’t hit the spot, try snacking on medjool dates, which are rich in magnesium and a natural solution to sugar cravings.

What you crave:  Pasta and bread

What you need: Serotonin

Research has found that eating carbohydrates stimulates the brain’s production of serotonin – the happy hormone. This may be why many of us crave stodgy ‘comfort’ foods such as pasta and bread when we are feeling blue.

Healthy food swaps: Sweet potatoes, lentils, beans

To get a healthy fix of carbs (minus the blood sugar crashes and energy slumps) opt for nutritious and low GI carbohydrates which will release a steady supply of energy and keep you feeling full for longer. Good sources of complex carbohydrates include beans, lentils, oats and sweet potatoes. As well as switching your carbohydrate sources, you can also reduce cravings by boosting your serotonin levels through exercise and mood-boosting activities. Try using uplifting essential oils such as neroli and lemon which also stimulate the production of serotonin in the brain.

What you crave: Sugar

What you need: Chromium

We are all tempted by sugary treats and desserts from time to time. However, if you find yourself experiencing regular, intense cravings for sugar, this could be a symptom of low levels of the mineral chromium in your diet.

Healthy swap: Grape juice, whole grains, apples

To maintain normal blood sugar levels throughout the day and keep those cravings at bay, try to snack on foods rich in the mineral chromium. Apples and whole grains are good sources of chromium and can also provide healthier solutions to sugar cravings. Snack on apple slices or porridge sweetened with honey or dried fruit next time you are tempted to indulge. Try also replacing your sugary carbonated drink with a glass of antioxidant-rich grape juice, which is also a great source of chromium.

What you crave: Burgers

What you need: Iron

Craving burgers, sausages or steak? Intense and frequent cravings for red meat could be a sign that you are deficient in iron – an essential mineral which is required for the production of healthy red blood cells.

Healthy swap: Lean meat, fish, pulses, nuts

Unless you are opposed to eating meat for ethical reasons, craving meat is not necessarily a bad thing, so long as you make healthy choices. Rather than filling up on highly processed and fatty sources of meat such as burgers, opt for quality lean meat such as chicken or turkey. Alternatively, oily fish is a good source of iron and contains many other health-boosting nutrients such as omega-3 fatty acids. For those who wish to refrain from eating meat, vegan sources of iron such as beans, lentils and nuts can help to ease your cravings.

What you crave: Salty snacks

What you need: To relax

You may think that your cravings for savoury snacks are simply based on how good they taste, but research suggests your salt cravings could in fact be a symptom of stress. Research from the University of Cincinnati has shown that the sodium in salt blunts the body's natural responses to stress by inhibiting stress hormones, meaning that your cravings for salty foods could be your body’s attempt to deal with stress.

Healthy swap: Popcorn, baked potato, edamame beans

The best way to overcome stress-induced salt cravings is of course to find a healthier way to deal with stress. Experiment with different relaxation techniques, such as exercise, meditation or aromatherapy, to find one that works for you. If you are still craving salty snacks, opt for those rich in nutrients and low in fat (such as lightly salted popcorn) for a healthier option. As potassium can help to reduce the harmful effects of sodium on blood pressure and the heart, choose foods which are rich in potassium too, such as salted edamame beans or a lightly seasoned baked potato.

Please also read the following:

Top 5 most addictive foods

Top 10 worst fat traps

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Jun 20, 2021

Medical device companies: how to prepare for Brexit

medicaldevices
supplychain
Brexit
Compliance
Ed Ball
6 min
Ed Ball, Senior Associate at RQM+ , explains how medical device companies can prepare for post-Brexit compliance

Over the last decade, medical device businesses have been no strangers to regulatory changes and new compliance requirements. Companies with devices in the EU market have been working hard to achieve conformity with the requirements of the EU Medical Device Regulation 2017/745 (MDR) and In Vitro Diagnostic Regulation 2017/746 (IVDR), but the UK’s exit from the EU, effective as of 1st January 2021, demands yet another change: to comply with the new UK regulatory regime.

The Medicines and Medical Devices Act passed into law on 11 February 2021 does just that; it enables the UK to build its own regulatory system, although when this new framework will be fully in place is not yet known.

The transition to the UK’s new regulatory regime officially began on the 1st of January 2021, and with it a series of deadlines and phases that medical device manufacturers exporting to GB and Northern Ireland would do well to take close notice of. During the transition period, the UK Medical Devices Regulations (UK MDR) 2002, not to be confused with the EU MDR, will continue to apply in England, Scotland and Wales, whilst CE marked medical devices will still be accepted up to 30th June 2023.

The conformity assessment processes defined in the UK MDR 2002 (as amended) will require that medical devices carry the UKCA mark for entry in the GB market or the UKNI mark for entry in Northern Ireland (where the devices are not CE marked for the EU). In Northern Ireland, where the rules for placing a device on the market differ, the EU MDR and IVDR will apply in 2021 and 2022 respectively, in line with the EU’s implementation timeline. 

This easing-in period of transition is valuable time that should be used productively by manufacturers to ensure that they get up to speed, keep up with relevant updates and prepare strategies and product portfolio for the next phase. To do this, businesses should make sure they consider the following areas as they assess their strategy for UK market access:

Potential Overlap with EU MDR and IVDR
Medical device manufacturers have been working to implement measures to ensure they comply with EU MDR and IVDR for quite some time. The experience, processes and objective evidence that they have gathered in these efforts are certain to be of use when applying for UKCA marking. 

Rigorous Planning
Product portfolios and new product pipelines should be evaluated against both overall compliance risk and commercial and strategic value. By identifying the regulatory compliance status for each product for the UK market and the efforts required to maintain that compliance, manufacturers can plan to use the grace period up to June 2023 to complete their activities. These plans should also be evaluated in consideration of the commercial importance of the individual products to help prioritise the workload. This may well result in the decision to discontinue certain products in the UK or to introduce new products on the UK market ahead of other markets.

Engage with Approved Bodies
This activity cannot take place too soon; as of the 1st of January 2021, UK organisations that were acting as EU Notified Bodies have become Approved Bodies in the UK, while EU Notified Bodies are no longer able to provide conformity assessments under the UK regulations. As there are currently only three UK Approved Bodies offering this service, there is a very real risk that latecomers will struggle to find a UK Approved Body to carry out the conformity assessment required to attain their UKCA mark in time.

Authorised Representatives
Just as EU Notified Bodies are no longer relevant to pursuing UK certifications, UK-based Authorised Representatives are no longer valid when CE marking against the MDR or IVDR. Manufacturers using UK-based EU Authorised Representatives must switch to an EU-based Authorised Representative.

For the UK market, the role of the EU Authorised Representative is also no longer applicable. Non-UK manufacturers must have a UK-based Responsible Person (UKRP), which is equivalent to the EU Authorised Representative in terms of roles and responsibilities. Only one UKRP may be appointed, unlike EU Authorised Representatives, and they must have a registered place of business in the UK in order to register with the MHRA. Approved Bodies may be able to provide details of organisations acting as UKRPs and once this role has been assigned it will be critical for manufacturers to determine exact procedures for managing documentation and that clear communication channels are established. 

Labelling and Import/Export
New UK regulations require that medical devices bear a UKCA mark in addition to the name and address of the UKRP for non-UK based manufacturers. Manufacturers who use the same products/packs for the EU and UK markets will need to consider the impact of adding more content to their labels in terms of usability for the supply chain and end-users. 

While CE marking and certificates will continue to be recognised by the UK until June 2023, import/export administration is likely to change and become more burdensome. Manufacturers using separate products for GB (UKCA) and the EU and Northern Ireland (CE marked) will need to plan for how to ensure that the CE marked product is not shipped to GB post June 2023. Ensuring that processes and resources are in place to deal with developing situations will help manufacturers hit the ground running.

Clinical Investigations
Many businesses will find that clinical investigations are carried out across multiple sites, some of which are outside the UK. In these instances, manufacturers will do well to have a plan for implementation and management of investigations, in compliance with local requirements. It is likely that the MHRA will also continue to update their requirements for clinical trials in the UK.

Data Protection and Standards
New tensions are emerging between the EU and the UK concerning UK data protection rules and the EU’s General Data Protection Regulation (GDPR), suggesting that maintaining ‘equivalency’ may involve a number of different phases.

Compliance with applicable standards also requires close attention; the list of designated standards for medical devices issued by the UK’s Department for Health and Social Care is based on the list of harmonised standards published in the Official Journal of the EU, which in turn are harmonised to the MDD, AIMDD and IVDD. More recently published standards, however, have not been harmonised to the latter European directives and are thus not in the UK’s designated list, despite being considered state of the art. It would be prudent for manufacturers to monitor the state-of-the-art standards and apply where applicable, rather than rely on superseded and outdated standards.

As the UK moves into a new regulatory regime, medical device manufacturers who have already invested time and resources to comply with EU MDR and IVDR can use this to attain their UKCA mark. However, a dynamic compliance environment combined with the new onus relating to export policies means that close attention needs to be paid on numerous fronts. Keeping pace with this changing environment will ensure that manufacturers face the future with confidence and do not lose important space on their markets.

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