Why Xmas lunch will be much more exciting in our house this year…

Hooray! For the very first time, I will not be alone in my plant based status on Christmas day. This summer my 14-year-old daughter returned from a Spanish family exchange and declared that she would no longer eat meat. Read on to find out what this means in my opinion…

It is not often I talk about not eating meat and this is mainly because I believe that listening to your body and making your own decisions is the best way to a healthy life and that each one of us is unique and different, furthermore, I am a teacher and have to be very careful how I approach this topic with young people. I didn't really make a conscious decision to stop eating meat, I just couldn't face it one day at the age of 17 and that was that. In these impressionable years I was vaguely aware of an ethical reason to not eat meat and it just felt right not to, but my convictions were not strong enough to lecture anyone and I feel very glad that I haven’t.  

However, since studying nutrition, I understand that eating meat every day is not good for us and multiple reasons for this exist. Firstly, farmers have a living to make and part of developing strong stock, avoiding animals dying off or becoming disease ridden, involves the common practice of using antibiotics and hormones.  Secondly, we eat far too much protein as a nation, I may go as far as to say there is a slight obsession. It is true that those doing a high amount of strength training do have increased protein requirements, however on average men should eat roughly 55g and ladies 45g of protein daily. Yet, according to the National Diet and Nutrition Survey we eat 45-55% more than we need each day. 

There is a myriad of studies to show the huge problems with fad diets that recommend eating meat and cutting out most fruits and vegetables etc. with correlations to certain types of cancer from over consuming processed meat. In addition, most types of meat are quite high in saturated fat and although we need fat, over doing this type of fat is certainly not going to help your chances of vitality and longevity. Therefore, in a nutshell, eating a low amount of organic meat is my recommendation. 

I have not made eating meat a big deal in our household and have avoiding lecturing preferring to answer my children's  questions honestly. I feel that making food habits a way of life is much more important than making a focus that can spiral into a control issue. I have been happy for them to consume meat as I feel that if a young person eliminates meat they must have an understanding of the importance of nutrition and eat a variety of foods. The same goes for adults, how many unhealthy vegetarians do you know? There are plenty out there. It is for that reason I prefer to state that my diet is mainly plant based this helps avoid any labels, and every once in a while I will consume ethically sourced fish. Although I have not eaten meat for 23 years and can not imagine I ever will again. I would never rule out any change as my diet has evolved so much over the years and I continue to learn to listen to my body.

I always find it funny when people see being mainly plant based as restrictive, this is because I probably eat many more foods than most people I know. I absolutely love how and what I eat and its never boring. Anyway, I seem to have found myself going off on a tangent when my intention was to talk about Xmas lunch - typical me!

My love of veggies means that I am always happy to just have a plate of beautifully cooked, roasted and flavoured veggies, however, this year as there is two of us I have decided more effort is needed. Oh, and just in case you are wondering, there is a small piece of beef for the meat-eaters of our household. 

After experimenting and seriously finding nut roast rather boring in the past, I am very excited to have adapted a recipe which even my husband loves! I will be cooking this again and not just for Xmas and the gravy is to die for! The recipes below were inspired by the beautiful blogger Naturally Sassy with my own alternative nutritional twists and additions. If I can add more nutrients you know I will! For the nut roast, I used a small loaf tin and a small square baking tin. I will freeze the baking tin contents for Xmas day (taking out to defrost on Xmas eve and baking in the oven on the day for  approximately 15 minutes until heated through). All of these recipes are gluten-free and vegan options are stated. I will also be adding my usual roasties with rosemary! Merry Xmas x

Nut roast ingredients

to serve 6

half an orange/red peppers - chopped

half a green pepper - chopped 

2 garlic cloves - diced

1 large leek - chopped

1 medium red onion - diced

200g green lentils (boil until softened according to pack instructions - I used puy lentils)

100g ground oats (blend oats until flour like consistency)

200g cashew nuts (place on a baking tray and roast for 5-10 minutes until golden brown)

2 eggs or for a vegan version 2 tbsp chia seeds and 100ml water 

pinch of sea salt or pink Himalayan salt

a little black pepper to season

a tsp of paprika

1 tbsp cider vinegar

2 tbsp nutritional yeast

1-inch piece of smoked and dried chipotle chilli 

2 tbsp tomato purée

a handful of fresh coriander chopped 

3 mushrooms chopped 

Method

In a large pan fry off the peppers, onions, leek and garlic in a little olive oil until sizzling and you can smell the garlic. 

Add all the rest of the ingredients to the pan - adding the eggs as the very last ingredient. Then add the mixture to the loaf tin or baking tin (already lined with greaseproof paper). Place foil on the top of the tin/s and bake at a preheated oven 200 degrees celsius for 30 minutes and then take the foil off the top and bake for a further 30 minutes. 

Mushroom gravy 

serves 2-4

3-4 mushrooms

2 or 3 shallots

2 tbsp butter/coconut oil

1 tbsp cornflour

1 tbsp of tamari

1 tsp of miso (I use clear spring organic) mixed with 300 ml of boiling water for stock

You will need two pans. One is used to fry off the mushrooms and shallots in 1 tbsp of butter/coconut oil. 

The other is used for the base of the sauce. Firstly melt the butter then add cornflour (best if mixed with a little water first), followed by the miso stock and tamari, bring to the boil then lower the heat and add the mushrooms and shallots. Let this cool and blend before adding back to the pan to heat just before serving.

PassionAtely roasted Xmas veggies

serves 4 - 5

1 cauliflower head broken into florets

4 small cloves of garlic diced

4 parsnips chopped

3 or 4 handfuls of Brussels sprouts

pink Himalayan/sea salt to season

a drizzle of sesame seed oil or cold pressed oil of choice

• place all ingredients in a  baking tray and roast in a preheated oven at 220 degrees celsius for 10-15 minutes until nicely browned.

Vegan mash

serves 4

One large sweet potato peeled and chopped

2 tbsp of coconut cream (I use blue dragon) or vegan butter

season if required 

• Place in a pan and cover well with water - bring to the boil and cook until softened (approximately 10 minutes) drain the water and then add the coconut cream or butter, mashing just before serving.

Enjoy!

Lots of love and health for 2016,

Kelly x

kelly@passionatenutrition.co.uk

Facebook: passion8nutrition

further information on the topics discussed:

http://www.bbc.co.uk/guides/z8899j6

http://www.soilassociation.org/antibiotics

http://www.soilassociation.org/whatisorganic/organicanimals

http://www.naturallysassy.co.uk/recipes/the-ultimate-veggie-christmas-meal

Book:

The china study by T Colin Campbell

Is a calorie simply a measurement of energy?

A calorie is a measurement of energy, therefore it makes sense that we need to balance energy in, which is food and drink with energy out which is activity/exercise. This is a fact, however, it has become a dangerous rule. The reason being this is simple and most people understand it. The complication comes because different types of foods are processed in the body in very different ways.

So why is the energy balance rule a dangerous tool?

Let's say you had a choice of eating a packet of sweets totalling 300 calories or the alternative of a wholemeal wrap with hummus and salad also containing 300 calories.

Sweet effects on your body…
A sugary snack or drink causes a spike in your blood sugar. The high insulin level leads to a surge of hormones, increasing inflammation, fat storage (tummy) and high blood pressure. All these effects also cause you to lose the ability to feel full, appetite to increase and quite soon leaving you wanting more sugar.

Then you have the effects of fructose, as it goes straight to the liver to be metabolised (as does alcohol). It is then converted to fat (hence the fat around the middle and the rise in fatty liver disease). Add to this, that most of these products contain no fibre or nutrients to help the body. This is why many experts call them anti-nutrients,

The problem is that if you consume a high amount of anti-nutrients, eating a beautiful piece of fruit will not appeal it will seem bland and boring. The unnatural sweetness has further effects on the taste buds - although you can certainly reverse these by making changes.

The healthy effects…

Here you have a range of different nutrients, vitamins and minerals that will benefit your body, prevent illness, contribute to healthy skin, antioxidation (anti ageing). Also the more fibre a food contains, the fewer calories used or those that are, are slowly absorbed. Very little insulin spike would take place and a full tummy feeling is triggered from brain signals.

Consuming vegetables reduce inflammation in the body and will support the liver and other organs in the body.

Hopefully, I have explained simply why a calorie from one food is not the same as another as far as our bodies are concerned. If you have any questions, or I can help in any way please get in touch.

lots of love and health,

Kelly

Joie de vivre: 10 ways to gracefully ward off a cold

Joie de vivre: 10 ways to gracefully ward off a cold: 10 ways to gracefully ward off a cold If you haven't felt a cold coming on you can guarantee you know at least a handful of people ...

10 ways to gracefully ward off a cold

10 ways to gracefully ward off a cold

If you haven't felt a cold coming on you can guarantee you know at least a handful of people who are coughing and spluttering and or suffering with sore throats, fevers and any other number of cold or flu symptoms!

Tis is the season for the relentless virus… 

If you have been fortunate enough to be unaffected. It may be that you will begin to notice the descriptive and visual catch it, bin it, kill it campaigns along with potentially unnerving advertisements for the flu jab. Read on so you are equipped to steer clear!

I see a cold as a warning, it is always an opportunity to listen to your body. A strong immune system can fight and prevent a cold from becoming anything more serious or long term. If you are finding a cold hard to shift, this can be a huge sign to stop and listen. Your immunity needs help, or in most cases you need to rest!

I try to avoid being alarmist, but many people view reoccurring colds or infections as something that is not too serious. The reality is your immunity is letting you know it is weak, leaving you open to more serious cell damage which could lead to many types of cancer.

So what can you do?

The very best way forward is to make your body strong and provide your immune system with the ability to repel infection. This can be achieved by following a healthy diet, which is low in sugar and processed foods and high in fibre which will feed your good bacteria enabling a strong gut health. However, we know that stress depletes many helpful nutrients, therefore rest and self care are crucial to improving health. Believe me I know in our present time this is sometimes easier said than done, even more reason to recognise the signals our bodies are giving us. 

It is very rare I suffer with a cold and they definitely don't stick around for long. I will share with you 10 ways to prevent or brush off colds and flu with a few myth busters that may surprise you. Most of these treatments are safe for everyone, however if you are pregnant, breastfeeding or under medications, I advise that you check with your doctor before trying any of these. 

1. Vitamin D Being deficient in vitamin D increases our risk of flu. Therefore as it is more difficult to get the doses of vitamin D we need in the winter months, taking cod liver oil or another Vitamin D supplement at this time can have a protective affect. 

2. Elderberry juice can inhibit the growth of the flu virus.

3. Anthocyanin, the flavonoids found in cherries, black rice, all berries, aubergine skin will help strengthen your immunity.

4. Echinacea has been suggested to quickly fight off a cold. This herb works with your white blood cells to combat unwanted viral infections. I have used this in the past and it has been extremely effective, however it is not to be taken all year round.

5. Zinc - At the first sign of a cold taking a zinc supplement or eating foods high in zinc can significantly support a quick recovery. These include: garlic, oysters, sesame seeds, pumpkin seed, pine nuts, cashews, sunflower seeds, edamame, chickpeas, beef, kidney/black beans, shitaki mushrooms, tahini, kale

6. Vitamin C is definitely protective for our immunity when consumed as food, however there is no evidence to show vitamin C supplementation improves/prevents or even shortens cold or flu symptoms. Therefore eat foods high in vitamin C, whilst avoiding vitamin C supplements. These include: citrus fruits, kiwi, strawberries, kale, Spinach (or other greens), peppers, sprouts etc.

7. Avoid cough syrups! Not only do they usually contain high amounts of sugar, but they prevent coughing (have I gone mad you say?) You actually do need to cough to clear the mucus, and all of that lovely stuff!

8. Avoid chicken soup! Choose a vegetable soup, with lots of garlic and veggies which include zinc and vitamin C. Animal protein is harder to digest and when you are ill you must try to rest your body as much as possible. 

9. Avoid anti nutrients, as these just reduce the effect or even the amount of beneficial nutrients working in your body, suppressing your immune system. These include high sugar or highly processed foods, white flour and white bread.

10. Include more of these foods daily to boost your immunity against all illness and disease: 

peas, tomatoes, greens, chlorella, black beans, quinoa and wild rice.

Lots of love and health,

Kelly x

Are you up for the October sugar challenge?

We have heard of ‘go sober for october’ and ‘stoptober’, which are all public health challenges to improve our health. However, you may not smoke and although you may have the odd alcoholic drink don't see it as a huge problem. So what can you do to join in the public health movement, in addition to increasing your energy levels, slow down ageing and reduce the risk of illness and disease?

‘Those who consume the least sugar globally, live the longest’ Raymond Francis 2011

There are many factors to health and I write about many of them, yet sugar is something that I have written and campaigned for in an education setting most. You do not have to be a scientist to know that sugar is bad for you, and now that Jamie Oliver (love Jamie!) is working his magic to increase awareness and campaign, we are all a lot more clear on the danger of consuming too much of the white stuff.

Consuming sugar causes a spike of insulin and put very simply too much insulin in the body is a major factor in cause of overweight, general inflammation leading to ageing, illness and disease, including heart disease and many types of cancer.

You may be thinking that reducing sugar and giving up free sugars may be too difficult to contemplate, however I hope you feel your health and that of your children is worth a 30 day trial. I did this same challenge last year and although the first week was the most difficult I have never had the sugar cravings I had pre challenge. These are some of the benefits you can expect after a few weeks of cutting out free sugars:

1. Reduces the brain fog - your brain just works better!

2. Improves energy levels - unexpected huge improvement in energy - no more crashes!

3. Improved moods - stabilised blood sugars resulting in reduced mood swings.

4. Helps your healthy gut bacteria to grow and to decrease the risk of illness and disease. 

What are free sugars?

‘Free sugars’ are those sugars added into foods by manufacturers or ourselves, including in tea, coffee, sugary drinks in addition to sugars naturally present in honey, syrups and fruit juices. This does not include whole foods which include natural sugars e.g. fruit or lactose (the natural sugar found in milk).

How much total sugar can I consume within the 30 day challenge?

The World Health Organisation recommend a total of 50g for an average adult of healthy weight. For the purpose of this challenge we will cut as many free sugars as possible, this means no adding sugar to beverages and no sugary drinks. The aim is for you to consume no more than 50g of total sugars per day.

How can I make sure I stay within the limits for the 30 days?

The best way is to download the myfitnesspal app or something similar and input your food and drink each day for 30 days. Alternatively you can check the labels of foods and the internet for fresh fruits and vegetables. Choose foods that have no more than 5g per 100g of sugar per product.

Join me and find out more about the dangers of consuming sugar

If you want more detail on free sugars, natural sugars and dangers of fructose you can find a link to my previous blog posts and information from Jamie Oliver’s sugar rush campaign, at the end of this article. I recommend you do this when you are deciding wether to take up the october sugar challenge. 

Enjoy the journey,

lots of love and health

Kelly x

Further information:

Is fructose the real villain? (December 2013)

http://www.joiedevivrefood.blogspot.co.uk/search?updated-min=2014-01-01T00:00:00-08:00&updated-max=2015-01-01T00:00:00-08:00&max-results=10

What do the healthy eating guidelines mean for you? (all about carbs and sugar)

http://www.joiedevivrefood.blogspot.co.uk

Information from Jamie Oliver’s sugar rush campaign

http://www.jamieoliver.com/sugar-rush/#EfZpWZvGoFMdHr8e.97

recommended books:

I quit sugar by Sarah Wilson

Sweet Nothing - Why I gave up sugar and how you can too by Nicole Mowbray

podcast:

The sugar podcast

who to follow:

Dr Aseem Malhotra

http://passionatenutrition.co.uk/are-you-up-for-the-october-sugar-challenge/

The importance of fibre and the danger of long term low carb diets

In my opinion fibre is an unspoken hero and is central to many of our health issues today… 

In my last post I imparted information from the new UK health recommendations, based on scientific evidence from the Scientific Advisory Committee on Nutrition (SACN). The last post was focused on carbohydrates and free sugars, therefore as promised this post will describe not only the importance of fibre but also how we can achieve the recommendations. 

The official definition of dietary fibre within Europe has been recently adapted to incorporate further types of fibre within foods. If you would like further information please visit British Nutrition Foundation (BNF), online (see references for link).

The science is strong in terms of dietary fibre, and we now know that increasing fibre reduces heart disease and related problems, incidence of stroke, colorectal cancer and type 2 diabetes. I am sure that you are aware that these diseases are huge killers in the UK, hence the importance of these recommendations. Moreover, a low fibre intake is associated with constipation and gut issues, with a high fibre diet supporting the reduction of cholesterol and being overweight.

A familiar story…

Health professionals appreciate the challenge, as the 30g a day adult guidance is not reflected in the average UK diet. Achieving this will require a change of diet for many of us. In my unwavering opinion it is time for us to wake up and view the statistics of disease and unnecessary pain that so many are going through, which is for the most part related to our diet. 

Forgive my tangent here, but I think this may be familiar to many of you. I was sitting waiting for a friend in a public area and overheard a conversation (as one does) between a poor suffering lady and her companion. This lady was listing all of her problems that were auto immune and heart issues, and so it went on. The symptoms were being relayed as a matter of fact, that these were part of growing older. I felt so sad for her - this is not right, we do not have to suffer. There needs to be a revolution of change! Food is medicine, how will you incorporate this into your life and that of your close ones?

Dietary fibre recommendations

Fibre intake should be approximate 15g per day for age 2 to 5 years, 20g per day - 5 to 11 years, 25 g per day - 11 to 16 years and 30g for 16 years and above (these figures are based on the european  definition of fibre - Association of official analytical chemists - for more information see references).

Why is low carb an issue?

The low carbohydrate, high fat diet has been found to be extremely effective in weight loss in the short term, particularly in morbidly obese individuals, however in the long term there are health risks to be considered. This is due to a low carbohydrate diet generally comprising of a minimal amount of foods which contain fibre. As discussed in former paragraphs, this increases the risk of many health issues over the long term.

How can I increase my fibre and meet these recommendations?

In meeting these recommendations a person will reduce their risk of the health problems as noted above, with many other benefits such as increased energy, clear skin and more. The following are ways to achieve a high fibre diet in a healthy way. If you would like further guidance and a way to incorporate healthy habits for life please go to www.passionatenutrition.co.uk .

• an average daily consumption of 8 portions of fruits and vegetables
• consume more fruits and vegetables in a daily smoothie - use more veggies/berries than other fruits (www.passionatenutrtion.co.uk)
• consume sweet potatoes with skins
• choose wholemeal options for breads or pasta
• oats are an excellent source of fibre - include a few times a week 
• make your meals from scratch including vegetables e.g. chilli, soups, curries e.t.c.
• include nuts and seeds as a daily snack or added to smoothies, salads e.t.c.

I hope this will help you increase your fibre intake and live a long healthy life! As always if you have any questions please comment or get in touch.

Love and health

Kelly x

References

• http://www.nutrition.org.uk/nutritionscience/nutrients/dietary-fibre.html?start=3o 

• The full SACN report is available at: https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/445503/SACN_Carbohydrates_and_Health.pdf

• Supporting documents: https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/445512/Supporting_Documents.zip

For the love of the open water

The first time I did an open-water swim was late summer 2013 - 500 metres around the lake at Ellerton, North Yorkshire. Having struggled into my neoprene wetsuit (no mean feat!) I headed to the jetty. Pausing at the edge, I knew the longer I hesitated, the harder it would be to take the plunge. So, within a matter of seconds I went for it! The sun was shining and the water was calm (athough I had to try hard not to think about the fish and other wildlife lurking beneath me!). I can honestly say I have never looked back! Swimming in the open air is a rejuvenating and exhilarating experience both physically and mentally.

Fear when faced, can bring huge rewards, it makes us stronger and more self confident. It pushes us to escape the mundane and be the best we can be!.

Open-water swimming is a lifetime sport that has all the health benefits of indoor swimming, such as developing cardiovascular fitness and muscle strength, as well as improving flexibility, coordination and boosting energy levels. It is an excellent activity for weight control and stamina building. Because swimming does not impact on the joints like running and similar exercises, it is good for people with back or joint problems who may not be comfortable with land based exercise.

Swimming in natural environments also avoids the chlorinated water together with the general dullness of ploughing up and down in a straight line in indoor swimming pools.

I have even caught the competitive bug and have taken part in a swim at Bamburgh as part of a sprint triathlon (yes, really!) as well as the one and two mile races in Lake Windermere. 

Whilst I’m glad I’ve done these, open water swimming is best taken at a steady pace, so that the tranquillity and serenity permeates your body with a ''good to be alive’’ feeling.

Of course there are some safety issues to consider when swimming outside:

Avoid swimming alone especially in a new location.

Consider wearing a wetsuit to provide warmth and aid buoyancy. They are compulsory at most organised venues when the water temperature is below 14 degrees.

Beyond keeping warm the biggest issue among beginners is anxiety. Diving into a dark, cold lake can be intimidating. As panic is often the result of perceived shortage of breath, this can be avoided by exhaling deeply, as well as allowing water to seep into your wetsuit slowly to avoid the shock of a sudden drop in temperature.

I would recommend that if you're  considering outdoor swimming, you start when the water is at its warmest, so that you become acclimatised. The website wildswim.com lists places near you and notes advice from local swimmers.

Swimming in open water is something else. It doesn’t demand that you’re particularly well-conditioned before you start. Rather, it helps you to reflect and work through any psychological or emotional issues and to get in touch with your body. The water encourages a journey inward, tapping into your inner strength and yielding to a need greater than your own.

So what are you waiting for? Find some water and get moving... the water might be freezing, but it’s lovely!

Namaste

Alison x

Sources:

http://www.express.co.uk/life-style/health/511493/Open-water-swimming-good-for-body

http://www.existing2living.com/8-reasons-why-fear-is-good-for-you/

http://www.express.co.uk/life-style/health/511493/Open-water-swimming-good-for-body

http://www.strel-swimming.com/

http://www.telegraph.co.uk/comment/personal-view/11325401/Why-open-water-swimming-is-the-trend-of-2015.html

What do the new UK healthy eating guidelines mean for you?

There have been recent changes in the UK dietary recommendations reported in the media. I find myself confused by some of the messaging attached to what seems like a jumble of statistics and percentages, so in this post I will share the important changes to sugars, what they mean and why they have been made.

The Scientific Advisory Committee on Nutrition (SACN) have released a report to the government, basing all of their recommendations on strong scientific evidence. The UK Department of Health has adopted this dietary guidance for carbohydrates, sugars and fibre. This is great news because it is being officially recognised that reducing free sugars* and increasing fibre can reduce our risk significantly for many types of cancers , heart disease, diabetes, obesity etc.

https://www.gov.uk/government/publications/sacn-carbohydrates-and-health-report

Carbohydrates - 50% total dietary energy

The amount of carbohydrates we can consume has been increased. The report stated that diets higher in ‘total carbohydrate’ and links to weight gain were not supported by the evidence. However the most important changes are to the sugar and fibre guidance within total carbohydrates. 

No more than 5% of total dietary energy should come from free sugars…

The SACN review reported that higher consumption of sugar, food and drinks containing sugars resulted in tooth decay, increase in type 2 diabetes as well as weight gain in children and adults. This is most likely not new information for you, but we can celebrate this being included in national guidance as a step forward in our understanding of nutrition.

So what is 5% and what are free sugars? 

If you are an adult female this will mean that you should be consuming no more than 80-90 calories or 20-25g of free sugars (approximately 30g or 6 teaspoons) adult males and 18g  or just less than 4 teaspoons for children). ‘Free sugars’ are defined as those sugars added into foods by manufacturers or ourselves, including in tea, coffee, sugary drinks in addition to sugars naturally present in honey, syrups and fruit juices. This does not include whole foods which include natural sugars e.g. fruit or lactose (the natural sugar found in milk).

*”all monosaccharides and disaccharides added to foods by the manufacturer, cook, or consumer, plus sugars naturally present in honey, syrups, and fruit juices”.

WHO 2015

Examples of amount of free sugars contained within food products:

• 1 can of coke 33g
• 30g bowl of bought standard chocolate cereal 12g
• 1 average milk chocolate bar  23g
• 1 medium glass of fresh orange 24g

You can check your food label by looking at the amount of carbohydrates of which sugars per 100g, then calculating how many grams of sugar is in the serving size e.g. 10g of sugar per 100g would mean in a serving of 50g there would be 5g of sugar.

I hope this has helped you understand the first of the UK dietary recommendations. I will be following this post with a further post on the changes to fibre recommendations, then with fat and protein. 

As always, please do not hesitate to ask or comment if you have any questions. 

Love and health

Kelly x

Notes:

The new recommendation values for total carbohydrates, sugars and starches are made in the

context of an energy intake that is appropriate to maintain a healthy weight (SACN, 2011) and are 

in relation to the average population intake for the age groups from 2 years upwards.

References

ï         The full SACN report is available at: https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/445503/SACN_Carbohydrates_and_Health.pdf

ï         Supporting documents: https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/445512/Supporting_Documents.zip

10 simple swaps to help you take control of your wellness

Choosing healthier foods can be easier than you may think. By changing just a few eating habits and making small changes you can look better, feel better and slim down too!

Add more vegetables to your life

Experiment with some of the many simple ways to do this to help maximise your nutrition. 

• grate a carrot, courgette or pureed cauliflower or swede/turnip/celeriac to any savoury sauces, soup or casserole
• add extra sides of greens to every main meal
• add a handful of leafy greens (spinach, chard, kale, parsley or broccoli) to your smoothies 

Replace white sugar with natural sweeteners

Stay away from refined sugar in drinks, on cereals and in recipes, use natural sweeteners such as rice malt syrup, raw honey, pure maple syrup or coconut sugar.. Even better, experiment by adding less sugar than recipes suggest, it will be better for you and will taste just as sweet. 

Eat fresh fruit instead of juice

Skip the glass of orange juice and eat a fresh orange instead. As well as extra fibre, fruit sugars are less damaging to teeth when they’re contained within the whole fruit.

Try plant based milks instead of cow’s milk

Dairy can be a trigger for an upset stomach. Substitute with a nut milk such as almond, coconut or soya (see our previous post ‘Make your own nut milk’), or make milk from hemp seeds. 

Swap fruit juices/fizzy drinks for soda water

Drinking just one can of soft drink a day increases your risk of diabetes by 22%. Try soda water with ice and a lime slice to significantly reduce the sugar content from liquids.

Use Greek yoghurt instead of milk

Replace milk on your granola with Greek yoghurt (see the recipe for 'Extremely tasty granola' in our breakfast recipes)

Bake sweet potatoes instead of chips

Sweet potatoes are full of beta carotene, which converts into vitamin A in your body.

Slice into wedges, toss with olive oil and sprinkle with sea salt. Place on a baking tray and roast at 200 degrees (gas mark for 15-20 minutes or until lightly browned. Sweet potatoes can also be used as a mash for fish/cottage pie, baked whole or made into crisps.

Try frozen fruits instead of ice-cream

Freeze and blitz one or more different kinds of fruits such as banana or pineapple adding cacao, coconut water or nuts. Banana gives a lovely low fat creamy texture.

Drink infused water instead of fruit juice

Put half strawberries and mint or sliced orange and cucumber in a jug and chill for 3-4 hours. Enjoy the fruity flavour without the calories.

Use almonds instead of breadcrumbs

Ground almonds are perfect for coating chicken or binding meatballs or burgers, while roughly chopped almonds can be sprinkled over gratin. Almonds will boost your zinc, fibre and iron levels. 

Let us know of any healthy food swaps you have made.

Namaste

Alison x

Sources:

http://www.buzzfeed.com/emofly/food-swaps-for-healthier-snacking#.vf1Nax4r2

http://www.waitrose.com/home/inspiration/waitrose_lovelife/healthy-swaps.html

http://www.huffingtonpost.com/2015/01/15/healthy-food-swaps-so-easy-so-nice_n_6472010.html

http://www.nhs.uk/Livewell/loseweight/Pages/Healthyfoodswaps.aspx

Have you forgotten food is medicine?

Have we forgotten how amazing our bodies are, how we can do so much with what we have already? Do we need all the gadgets, the processed quick foods, the chemicals, many of the pharmaceutical drugs?

Yes I have to agree gadgets and convenience foods make life so much easier, and we definitely have a need for medicinal drugs, but has it all gone a bit too far? I have heard experts say that we are living in a world with an eating disorder and I am inclined to agree for the most part. It is too easy to live in ignorant bliss, for example if you eat a Mars bar today there will not be evidence of damage to the body, the same the next day and the next. If you don't drink enough water for a day or 2 or even 3 … then your body will adapt as it is a sophisticated machine, particularly if you have good genes, the damage will take time. However, at some point there will be evidence of that damage and it may be a heart attack, a rash e.t.c. At which point you are thinking why is this happening to me? Consuming high sugar, alcohol or a diet high in processed foods over time will most likely manifest into diabetes, cancer, arthritis or other auto immune illnesses. There are so many conditions linked to how we fuel our bodies and take care of ourselves i.e. what we eat and drink, how much physiological stress and the amount of sleep we have.

It is usually when we look back historically that we can fathom or analyse changes in attitudes, so how did we go from the ancient Egyptians using natural foods, herbs and spices (e.g. figs, grapes and ochre were thought to be a cure for diarrhoea) to depending on pharmaceutical drugs and ignoring the natural foods we can consume daily to improve or sustain our health? 

One of the most influential doctors of his time was Claude Galen (130-200AD), who taught that natural substances provided from the environment could be used to heal. Using Hippocrates teachings and his own findings, he produced 22 volumes of medicinal teachings. These practices attracted many followers and continued for over a thousand years. Leading in to the 18th century there was a strong held belief that disease was caused by evil spirits and superstitious practices such as wearing amulets, using bits of human skulls or parts of frogs used to ward off plagues and such. Modern medicine was beginning to surface, and by the 18th century people could buy over the counter remedies. Although there were still those who advocated and provided books of home help treatments, including bleeding oneself and applying cow dung. Then of course Louis Pasteur (1822-1895) shaped our understanding of infectious disease, which was a significant advancement in curing and restoring wellbeing for so many, resulting in scientists searching for ways to battle numerous types of bacteria. Herein we find ourselves too dependent on antibiotics with bacterial resistance a major worry. So, in my view you could certainly argue that these treatments were the start of looking outside of ones resources and finding a cure, therefore leading to an attitude of looking for a drug/treatment rather than thinking about health as a lifestyle.

Remember that being overweight is mostly a build up of toxins, this is why fuelling in the best way for you is going to reduce risk of so many illnesses and diseases, not to mention improve your energy levels.You deserve to live free from illness, to have the body you want, to feel comfortable and to feel vibrant. The first thing you can do for you is to learn to listen to your body. You are unique and at the risk of repeating myself, please remember that what is right for a friend may not be good for you. Food and specific ways of eating are extremely emotive topics and there are strong opinions when it comes to eating meat not eating meat, paleo and vegan diets e.t.c. Steer clear of tight dietary labels where possible, and definitely avoid any plans which encourage eating junk foods whilst counting calories and not advocating eating more fruit and vegetables!

Today think about how special your body is and how you can practise self care by consuming lots of vegetables (smoothies/salads) and water, have an early night and starting a short meditation/mindfulness practice. You will be amazed how by just stopping and taking stock of these things and taking small actions will revitalise and help you achieve everything you need to.

3 tips for longevity and reducing risks of illness and disease:

1. Eat a mainly plant based diet - aim for half of your plate to be vegetables with a rainbow of colours (lots of greens!). The antioxidants present in fruits and vegetables will reduce free radical damage in the body.
2. Drink more water - this is different for everyone and dependent on the weather of course. Aim for approximately 2 litres of water a day (herbal teas are included in this).
3. Clear the junk from your cupboards - you know what I mean…

Lots of love and health,

Kelly x

Sources

Books: 

• Micronutrients in disease Kedar N. Prasad 2010
• The Antibiotic Paradox Stuart B Levy 2002