Want to make this your best year yet?

Wanting to change yourself and better yourself is a beautiful and inspiring thing to do. Setting goals is really about changing yourself for the long-term. Goals aren’t short-term, quick-fix things; they are fixed destinations that show the world who you want to become or what you want to achieve.

Yet just because it’s a new year doesn’t mean you or your situations will automatically change for the better. If you know that you constantly break promises to yourself (polls show 88% of resolutions fail within the first month), even though you’re so geared up to make changes on the first of January, it’s time to think, plan and prepare to ensure more chance of success.

Here’s what we consider to be the most important things to actually change your behaviour for a better you:

Pick only one resolution

Sticking to more than one resolution is near impossible for your brain to handle. Instead, analyse everything you’ve thought about to change and pick the one thing that’s most important for you. Motivation gives you an initial spurt of energy to get up and get moving, but it’s just not sustainable. Many resolutions are based on what you think you should be doing, rather than what you really want to be doing. Then, let go of everything else.

Make your goal measurable and realistic

The more specific they are, the better chance you have of succeeding. Resolutions should be clear and focused and require an actual plan of action. Maybe you want to be fitter but how are you going to do it? How many times a week will you exercise? What exercise will you do?

Take baby steps – make it a tiny habit

Now that you’ve picked one resolution, make sure to break down as far as you can, to the simplest task possible. Clearing out your cupboards to start living healthily is not good for you physically or mentally. Creating a drastic shock to your body and lifestyle will only make you crave all of the things you’re trying to leave behind. Find ways to include elements of your intended goal into your life slowly by removing unhealthy items gradually. Set yourself a challenge to complete within 30 days to start with and build it up from there.

Hold yourself accountable for what you want to change

Tell others (who you know will support you) or write it down. This will have a significant impact on your behavior. If you tell some of your friends and family about the new habit you’ve created, you are much more likely to stick to it. Writing it down also makes you more likely to succeed and increases your overall happiness.
Focus on the carrot, not the stick – positive feedback and rewards increase your chance of success
Reward yourself for any progress towards your goal, preferably with something that won’t set back your progress. If you’ve worked hard and lost 5lbs in weight, indulge in some retail therapy or a candlelit bath, as payment, not a piece of chocolate cake.

Realise you may well fail at some point but keep at it

Some people lack belief in themselves and in their potential. In their mind, if they fail, everyone will think negatively of them. We all have times when we eat the wrong foods, but it is important to be aware of your response to this initial failure. At this point, many individuals think, “What the hell, my healthy eating goal is already ruined for the day, I may as well enjoy dessert for lunch!” Instead of responding to this “what the hell” effect, correct the behaviour and make a healthy choice. It’s so much easier when you are aware of your emotional responses. You can achieve anything you set your mind to. Believe in yourself and your abilities and others will, too.

Quick tip

Strong willpower is not a character trait

One very important and comforting last fact is that having strong willpower is not something we’re born with. So just like our bicep muscle has to be trained in order to grow stronger, so does the prefrontal cortex in your brain. The key is to not try to start lifting too heavy too soon.

Do you have any New Year’s resolutions? How are you planning on approaching them? We’d love to hear your thoughts and/or progress in the comments.

HAPPY NEW YEAR 2015
Alison x

Is fructose the real villain?

There is so much confusion around fruit and sugar that I decided to unpick some of the misinformation.

What is sugar?

Sucrose (table sugar) is made up of 50% glucose and 50% fructose. All sugars are made up of different combinations of glucose or glucose plus fructose. Glucose is a very important sugar for us humans and is contained within most foods, and if not included as for example in meat proteins, it is still eventually broken down in our bodies to provide glucose for us to use as energy.

Fructose is sweeter than glucose which is a manufacturers dream in the sweet stakes. Drinks are marketed to us daily, using the useful fact that fructose is from fruit! Checking the facts we know that fruit juice e.g. apple or orange from concentrate, has been stripped of the beneficial fibre and nutrients leaving pure sugar (fructose), primed to rot our teeth, and cause a huge insulin spike. Research shows that the consumption of sugary soft drinks has risen in parallel with obesity statistics. I often wonder how quickly obesity rates would fall if everyone drank water instead of sugary soft drinks.

Fruit contains fructose, but also contains fibre and a host of beneficial nutrients. However to stay under the recommended 10 teaspoons of sugar a day (World Health Organisation WHO), it is better to keep your fruit to two pieces a day plus a minimum of 3 portions of vegetables.

There is much hype around sugar and there is no doubt about the evils of the sweet stuff. Consuming sugar causes tooth cavities, and it is an excess of sugar which is the problem. There is not as yet definitive evidence that sugar causes cancer, however some nutrition experts believe strongly that this is so. It is however clear that eating too much sugar can  lead to weight gain and obesity which is strongly suggested to increase the risk of cancer.

As we have discussed in previous posts and community emails Alison and I have both found cutting out sugar for 30 days, helped us not only reduce sugar cravings (in a major way) but also increase our energy levels. Some studies have looked into how sugar (particularly when combined with fat) light up our brains reward system, which makes complete sense when we reflect on Palaeolithic man, sweet foods were rare and synonymous with high energy thus we could gorge on these foods without getting full too quickly (then we wonder why it is so easy to eat the whole packet of biscuits - we are not weak, we are made to do so). 

However it is dangerous to demonise an ingredient as happened to fat. We the consumers demanded low fat foods, as emerging studies including the famous Ancel Keys study 1958 found some evidence to show that eating fat makes us fat, (questionable as some have strongly suggested research cherry picking!) in response to this the food industry reduced the fat and increased the sugar, pulling the wool over our eyes completely.  The truth is, it is the combination of sugar, fat and salt which are used in the food industry to entice us into overeating leading to weight gain, lethargy and obesity. Hence eating naturally and steering away from processed foods will make all the difference to your health and waist line.

Each of us reacts to different foods in various ways. It is part of our journey to find out the best way of eating to suit ourselves ensuring that we consume the nutrients we need to have a healthy long life free from illness and disease.

To lower your sugar intake reduce the usual sugary drinks and snacks. However there may be a few items that contain hidden sugars you were unaware of for example a nutrigrain bar is marketed as a healthy product, however it contains approximately 4tsp of sugar per bar! This is only just less than an average chocolate bar of the same size. As a general rule recommendations are that a food is healthy in terms of sugar levels when they contain 5g per 100g. Check the list I have included to help you lower your sugar levels.

- Low fructose fruits include avocados, lemons. Limes, melons, figs, grapefruit and blueberries.

- Fruits highest in fructose include apples, pears, mangos.

- Low fat or fat free yoghurts can contain 5 teaspoons of sugar per 150g serving. Check the labels and opt for yoghurts with less than 5g of sugar per 100g of product.

- Jars of pasta sauce can contain upwards of 3tsp (13g) of sugar per 100g. Check shop bought sauces they often contain high levels of sugar, e.g. cranberry, salsa, mint sauce.

- Cereals are shockingly high in sugar, frosties and coco pops being two of the highest, however you may be surprised to find the following so called healthy cereals contain high levels of sugar:

* Branflakes 4-5 tsp/20g per 100g

* Special K  3- 4 tsp/17g per 100g

Check your cereals nutritional information - carbohydrates of which sugars, is the sugar content.

I hope you have found some of this information useful. Sugar is such a minefield and manufacturers have kept a theme of adding sugar and fat whilst trying to hide them in various forms to keep us buying products. Please leave a comment if you have a question or if you have found the information of use.

Have a wonderful Christmas enjoying time with your loved ones.

Lots of love and hugs,

Kelly x

Have you had your oats today?

I have always loved eating porridge, it’s such a hot, hearty and wholesome breakfast! I was keen to dig deeper and find out more about the health benefits of this King of Superfoods. Oats have become very popular in recent years too, you’ll find them served everywhere and supermarket shelves are crammed full of oat products (beware the prepackaged sachets of oats with added salt/sugar*). If you need convincing why porridge is the ultimate health food read on…

Boosts energy - porridge oats are high in complex carbohydrates and soluble fibre, which means they release energy slowly. A bowl of porridge should provide all the energy you need until lunchtime.

Helps concentration - the slow releasing complex carbohydrates in oats sustain energy levels, allowing full concentration to be maintained. Complex carbohydrates also stabilise and raise blood sugar levels.

Can help maintain weight loss - porridge oats are 100 per cent natural, with no added sugar, salt or additives, and are naturally low in calories. An average bowl of porridge made with water contains 171 calories.

Reduces diabetes risk slowly - digested foods such as porridge might cut the risk of developing non-insulin dependent diabetes by absorbing sugar from the gut and cutting the need for large quantities of insulin to be released.

Fights heart disease - many studies have shown that eating fibre-rich food such as porridge reduces the risk of heart disease.

Lowers cholesterol - porridge is rich in soluble fibre, which has been shown to lower blood cholesterol. High cholesterol occurs when fat builds up and constricts the arteries, reducing blood flow to the heart. Eating oats can improve blood flow and bind to cholesterol in the gut, aiding its removal from the body.

Fights cancer - oats are rich in the antioxidant vitamin E, which protects the body from the damaging free radicals that can cause cancer. A diet high in soluble fibre foods such as porridge oats might also help reduce the chances of developing bowel, colon and breast cancer.

Cuts childhood obesity - studies on children have also suggested the traditional Scots breakfast dish can also help children to keep obesity at bay. Youngsters who eat oats regularly are 50 per cent less likely to be overweight, one study of 10,000 children found.

Beats depression -porridge is high in Vitamin B6, which promotes the brain chemical serotonin. High levels of serotonin are associated with feelings of well-being and also aid relaxation and restful sleep. During the dark winter months levels of serotonin can fall, which can lead to the depressive condition Seasonal Affective Disorder.

Reduces blood pressure - a daily serving of oats can improve blood pressure control and reduce the need for anti-hypertensive medication, according to U.S. researchers.

Compared with other whole grains, oats have one of the highest concentrations of protein (boosting the immune system), calcium (strong bones), iron, magnesium, zinc, copper, manganese, thiamin, folate, and vitamin E on a per gram basis. They also score the highest on the satiety index!

How to make perfect porridge (serves 1)

• 50 g oats (or ¾ of a cup)porridge oats
• 250mls (or 1 cup) milk (try unsweetened almond/soya milk) or water, or a mixture of the two
• Pinch of salt (optional)

Method

Put the oats in a saucepan, pour in the milk or water. Bring to the boil and simmer for 4-5 minutes, stirring from time to time and watching carefully that it doesn’t stick to the bottom of the pan. Or you can try this in a microwave - mix in a large microwave proof bowl, then microwave on High for 5 minutes, stirring halfway through. Leave to stand for 2 minutes before eating. This can be served with milk/cream or a little honey or maple syrup, though I don’t add any sugar. Toppings are very personal, my favourite is definitely cinnamon, flaxseed and berries!

Mix it up

Sprinkle with grated nutmeg/cinnamon or a mixed spice combination of cinnamon, coriander seed, nutmeg, caraway, ginger and cloves.
Mix in a handful of dried apricots and plenty of ground ginger.
Stir in stewed apple/plum/rhubarb.
Add nuts/seeds/mixed berries /chopped satsuma peel/coconut.  
Melt in peanut butter, then add flaxseeds and sliced banana.
Stir in sunflower seeds, walnuts and grated apple/pear.
Add chopped medjool dates and roasted hazelnuts.

Of course your morning oats don’t have to be the hot variety, you’ll find  fantastic recipes for choocy porridge, morning berry banana oat smoothie and berry and coconut oil porridge in the breakfast section of our blog recipes. These are super quick to make by blending the ingredients together until smooth, then sealing in an airtight container and refrigerating overnight - allowing the oats to become digestible (great for healthy bacteria in the gut!). We’ve had some great reviews about these, so give them a try!

Happy cooking

Alison x

* 50g pot of Quaker Oat So Simple contains 11.2 g sugar and 0.11g salt

Is gluten making you fat or worse?

I have been interested in the protein known as gluten (present in bread to improve elasticity, structure and give bread an over all better texture) since I researched the topic at university, particularly as around the same time one of my best friends was diagnosed with coeliac disease.

The autoimmune disorder is characterised by damaged lining of the small intestine. It was already known to ancient Greeks as κοιλιακός (keeleeakoss) i.e. disease of the abdominal cavity hence the name coeliac (Sestak k., Fortgang L 2013). Coeliac disease is much more than an intolerance, if gluten is consumed by a coeliac the patient will without doubt be unable to absorb nutrients and become seriously ill. However recent American studies have suggested that consuming gluten when there is any sensitivity to the protein, will result in potential fatal illness/disease in the longterm future. 

 Recent information has suggested a link between gluten and an inability to conceive. The friend mentioned above, who inspired my interest in gluten, had huge issues with falling pregnant and to my knowledge, gluten was not a suggested factor. It was only after giving birth to three children that she/doctors discovered the coeliac. Could she have had a gluten autoimmune sensitivity all the time which worsened into coeliac? Is there is a possibility? The reality at the moment is we just don't know. The most recent scientific studies are suggesting that there is more to gluten than just the coeliac end of the spectrum, in other words there are people who do not have clinical representations of coeliac, but do have gluten sensitivity. 

Unfortunately, tests in the UK are not sophisticated enough to detect different types of gluten sensitivity. If new information is to be believed, there may be one in four of us with gluten sensitivity which may result in either problems in the brain, muscle/joint issues and or diseases related to inability to absorb nutrients, resulting in disease or illness.

In my general diet, I consume low amounts of food that contain gluten during the week. I have found that I have higher energy levels and have been able to stabilise my weight and blood sugars by reducing gluten and carbohydrates. However, after consuming gluten as a weekend treat or a birthday cake etc. I find myself feeling lethargic and low in energy. Recent information has suggested that consuming gluten may affect us internally for up to 6 months afterwards (only for those who have a potential gluten disorder/sensitivity). 

Reading around gluten recently has also led me to a protein named casein which is found in milk. There are indications that 70% of coeliac patients have the same sensitivity to dairy because of the structural similarities of casein and gluten (food for thought).

In order to write this about personal experience I decided to challenge myself to cut gluten completely for 21 days. I certainly struggled at the weekend at first, however I was relieved to know I could have wine! I also had salted peanuts as my junk food treat (not good to have too much of!). But the point is, I made sure I did not feel deprived. Although I thought I did not have much gluten, there were certain foods I was unsure of, so I cut out most starchy carbohydrates too. Therefore my self-experiment results could be due to the low carbohydrate rather than the gluten (however when I start to slowly introduce in a week’s time I will be able to gauge this). Anyway, five days in my foggy brain had cleared and I was feeling sharper… a real plus although I have to admit I just added more work to the mix! I was generally feeling higher in energy. What is more, on day ten I decided to step on the scales (I do not as a rule weigh myself very often, however I have been stable for a number of years (give or take a pound or two). I was shocked to find I had dropped 4 pound in weight! Again, I emphasise, I can not be sure that this is due to the gluten, although there is a school of thought, that if you drop weight quickly when you cut gluten you are more likely to have a gluten sensitivity.

So what does that mean for us? My opinion on this is we can get to know what our bodies need by how we feel. If you feel low in energy, mood etc, a good way to start is to cut out fructose, gluten and dairy for 21 days and record how you feel. You will feel withdrawal, so having plenty of healthy foods and snacks with you will help e.g. unsalted nuts, seeds, boiled eggs and drink lots of water and herbal teas.  After the 21 days, start to introduce a piece of fruit each day and again record how you feel, gradually reintroducing dairy and after a few weeks a slice of bread/small portion of pasta. You will know then how your body feels and if you have a sensitivity to any of the three potential offenders.

Information and tips:

1. Good and bad gluten - there is more than one type of gluten. The gluten that is bad for some of us is found in wheat, barley, spelt and rye. 
2. Avoid highly processed gluten free food, they are generally high on the glyceamic index so cause weight gain and can include a lot of sugar!
3. Drink lots of water.
4. If it feels to extreme to cut out all offending foods at once, start with one for 21 days, and then depending on how you feel carry on with the others later.
5. Eat lots of meat, fish and vegetables - add chilli, garlic and spices to make your meals more interesting. Soups and stews are very filling.
6. If you need lose weight to reach a healthy weight for you, then the most effective way is to reduce starchy carbohydrates. The amount depends on activity levels.

November GIVEAWAY

Joiedevivrefood is offering you the opportunity to enter a prize draw to win a traditional wicker gourmet food hamper full of quality healthy products that will keep you looking and feeling your best.

Joiedevivre gourmet food hamper

Hamper contents:

Linwoods Milled Organic Flaxseed
Aspalll Organic Cyder Vinegar
The Merchant Gourmet Ready to Eat Red & White Quinoa
Natco Turmeric Powder
Natco  Popping Corn
Sainsbury’s Rough Oatcakes

How do you enter?

Entering is easy. Simply complete one of the following:

a)    Send out the following tweet “Joiedevivrefood November Giveaway http://joiedevivrefood.blogspot.co.uk/ #joiedevivrefoodcompetition”

b)    Subscribe by email to our blog joiedevivrefood.blogspot.co.uk

c)     Write a comment on one of our posts

When does the opportunity to enter end?

It ends at 00:00 on 30 November 2014

Terms and Conditions

Only one entry per person will be accepted.
The winner will only be notified if they win the hamper, which will be dispatched by a representative of Joiedevivrefood.
Entrants must be at least 18 years of age.
All qualifying entrants will be placed in a free prize draw.
The winner will be notified within 28 days of the draw taking place.
There is no cash alternative to the prize.
The judges' decision is final and no correspondence will be entered into.
No responsibility can be accepted for entries which are not properly received due to communications beyond our control.
Open to UK residents only.

Good luck!

Are you worthy?

Do you self sabotage?

Do you feel undeserving of an amazing happy life? 

It is the usual, the voices in your head are asking “am I doing enough?’ ‘am I good enough?’  ‘am I a good mother, wife, friend, employee, pet owner? The list goes on!

Self love is quite a taboo subject in the UK. If you mention it you are either judged to be big headed or a hippy! I discussed this topic with my students this week and they laughed, how silly to talk about loving or liking yourself (goodness me what a crime!). I think it is really sad that young (and older) people can not talk about their self esteem freely. It has taken me a long time to accept, love and respect myself and although there are days when this can slip (we all have our bad days). I know I have worked at my self love, and will not be giving it up for my old ways of thinking and feeling.

Emotional eating is something most of us do to some extent, however for many it is a huge psychological issue. Food can be used as a crutch, a comfort, a release or to numb real feelings.

Being aware of your own triggers for emotional eating is a huge help to overcoming them. As a self confessed emotional eater, I have found that making sure I sleep at least 7/8 hours a night and keeping my blood sugars level has been crucial to my success. If I am tired and or wired, that is a recipe for disaster. However there is much more to eating for the numbing of real feelings.

It is for the most part NOT about discipline, if it was this easy we could discuss working on techniques and sticking to rules etc. There is of course an element of discipline in all overindulgence, however before we even exercise the will power muscle, an awareness of self sabotaging is required. 

If you have lost weight and then gained it again, you have probably felt like I did in the past. Self hatred is self limiting and absolutely useless. Remember that you are working against a society that makes it much easier to be overweight, food manufacturers who are making money out of your bad habits developed over a life time - but it really isn't personal, for the most part they just don’t have your health as one of their priorities. You should though.

Focus on developing a new habit each week/ten days. It is worth writing down small goals e.g. clean my teeth if I want the packet of crisps after 6pm, or eat an apple before bed instead of reaching for the chocolate every day for a week (record how you feel). These small goals are specific, measurable and have timing attached.

Try these tips to reach all of your goals, wether it be losing weight or feeling happier.

Tips:

• Do not make it easy to snack on high sugar snacks - do not have them in the house (lose the excuse that your partner or the kids need them in - you will be improving everyones health).
• Sleep at least 7 to 8 hours every night, if you find this difficult search the internet for helpful tips or get in touch ak.joiedevivre@gmail.com.
• Track what you are eating and when - note how you feel. Awareness is key (myfitnesspal is a good app or just use pen and paper).
• Exercise - even if it is just a brisk walk or some stretches in your home. Do something every day.
• Be kind to yourself - you are a good person, forgive yourself. It is amazing that we would never talk to others in the nasty way we can sometimes do to ourselves.
• Kamal the respected author of ‘love yourself like your life depends on it’ describes his illness and how repeating the mantra ‘I love myself’ was a major factor in him getting better.
• Make a decision today to change your story - do not believe the old victim stories you may have told yourself. You deserve the best. You are bloody amazing!!!!!

Enjoy life, you are worth it, you are good enough and you are doing enough.

Kelly x