Welcome

Welcome to my blog!

 

I decided to introduce a blog onto my website, as there is often a lot of confusion and controversy about nutrition in the media.  My aim is to provide you with interesting, trustworthy and relevant information on the latest nutrition and health related news. If I have a strong opinion about something, or find some important new information that I want to share with you, I will post this in the News and Views section of this blog for you to read.

As I am often asked what my recommendations are for a healthy diet and lifestyle, I decided to introduce Top Tips for a Healthy Diet as part of my blog.  Each month I will post my Top Tips that are simple for everyone to implement.  I am a great believer in ‘small changes make a big difference’, so take a look each month and introduce some easy, positive changes into your life. You should soon feel the benefit. 

 

Eat well and be healthy!

Best wishes, Vicky  

 

 

 

 

 

 

Top Tips for July

1.  Make those summer salads more interesting by sprinkling a small handful of mixed seeds on top.  This will add the crispness of croutons, but with a lot less calories and fat.  Seeds are an excellent source of essential Omega 3 fatty acids, dietary fibre, magnesium and trace minerals, such as zinc. A variety of seeds should be used to obtain different nutrients and essential fats – try pumpkin, sesame, sunflower seeds and flaxseeds (also known as linseeds). 

2.  It takes time for your body to adapt to eating less.  To stop those hunger pangs returning too soon after a meal, eat slowly, chew your food thoroughly and concentrate on the food you are eating, not the TV!  Your brain is more likely to register that you are full if you take your time.   Make your meal visibly attractive by including different coloured foods, as they represent different nutrients, and give your health a boost at the same time. 

3.  Cut out the salt to help banish a bloated stomach this summer.  Salt raises sodium levels in the body, which is bad for our health, so more water is retained in the body in an attempt to dilute it.  Cut out those salty snacks and ready meals and don’t add salt to food or cooking.  Nature provides adequate levels in the natural foods that we eat.   

4.  Avocados are a superfood, but people avoid them due to their fat content.  However, the majority of the fats they contain are the ‘good’ Omega fats, which our bodies cannot make. Avocados are also bursting with vitamins and minerals, such as Vitamin E, which can improve the condition of your skin and hair. 

5.  Start the day with a cup of warm water and a squeeze of fresh lemon.  This cleanses your gastro-intestinal tract and stimulates you liver at the start of the day.  Cold water can be a shock to the system, so make sure your water is always at room temperature not to upset your digestion.

Summer Smoothies….

 

Having  just returned from holiday, and enjoyed many wonderful summer fruits, I thought I would share with you some of my ideas to make summer smoothies.    

Smoothies are quick to make, transportable and easy to digest.  If you have a blender and some fruit you are ready to go!

Most combinations of fruits work well, so experiment and create your own varieties.  Here are some ideas to get you started ……….. just blend until smooth and creamy.  These all serve 1-2 people.

2 bananas, peeled and roughly chopped
1 mango, peeled, stoned and roughly chopped
Half a pineapple, peeled and chopped

4 peaches, stoned and quartered
2 ripe pears, cored and roughly chopped
1 apple, cored and roughly chopped
120ml of water

2 handfuls of hulled strawberries
1 large or 2 small mangos, stoned and roughly chopped

2 kiwi fruits, peeled and chopped
2 pears, cored and chopped
Add a little water if the mixture is too thick

For a more creamy texture, add plain yoghurt or milk (soya or live, bio yoghurt).

For a nutty, crunchy texture, add whole nuts alongside the fruit to the blender.  Almonds are particularly good.  Seeds, such as pumpkin seeds or ground flaxseeds (linseeds) are also a good addition.

Ice cubes added with the fruit blend to give a thicker, cool consistency.

To make the smoothies more of a meal, pour over some berries (such as blueberries or raspberries), saving a few as a garnish, and eat with a spoon. 

I hope you enjoy these and have a great summer!

Top Tips for May.

1.  We all know there are loads of health benefits to eating fruit and veg.  But did you know they are an excellent source of potassium, a mineral needed by the kidneys to flush excess sodium from the body?  So your 5-a-day may reduce the negative effects of too much sodium in your body, which can range from water retention to high blood pressure.  Another good reason to make sure you hit that target.

 

 2.  Make sure you eat some protein with every meal, including snacks.  This can be in the form of meat, fish, eggs, dairy, seeds or nuts.  Protein takes longer to digest than carbohydrates and slows down the absorption of a meal or snack.  The result is a slower increase in blood sugar, which will help keep you feeling fuller and more energised for longer. 

 

3.  Looking for a healthy snack on the go?  Try a mix of dried fruit and nuts – nutritious and easily transportable too.  Dried fruit is a great way to increase your fibre intake and counts as one of your 5-a-day.  And nuts contain the ‘good’ fats, which can help keep your heart healthy.  Just remember to keep to a small handful to keep the calories down.

 

4.  Beans can help you beat obesity, as confirmed by recent American research.  Beans are high in fibre, low in calories and a good source of protein, making them ideal to include in a balanced diet.  So, tuck into beans on toast, but also try adding other beans (such as kidney, black-eye or aduki beans) to soups, stews and salads.

 

5.  Stuck for a healthy dessert?  Go for frozen yoghurt or sorbet to replace ice cream – it’s lower in fat and calories, but tastes just as good!  You can even make your own versions by making smoothies or fresh juices and freezing them in individual pots.  Or freeze them in ice lolly moulds – you’ll enjoy them as much as the kids this summer!

Can a diet pill really help you lose weight?

It is hard to have missed the launch of the new diet pill, Alli, this week as there has been a lot of media coverage about it.  This is hardly surprising given the alarming rising rates of obesity in the country.   But can losing weight be as simple as taking a pill?

 

Alli works by inhibiting fat absorption and is known to produce a number of unpleasant side effects, which can include gas, diarrhoea and loss of control of bowel movements. That alone may be quite embarrassing, but Alli also produces other less obvious side effects, such as inhibiting the absorption of vitamins D and E (these vitamins are fat soluble and need fat to be present for absorption).  Alli can also block the absorption of essential fats, which are very important for the health of the cardiovascular system and brain function, to name just two important functions.

 

In my opinion, losing weight, and more importantly keeping weight off, is best achieved by eating a healthy, low glycaemic (GI) diet, having sensible portion sizes and taking regular exercise.  Diets high in sugar and white processed carbohydrates are the underlying reason for a lot of weight gain in this country.  In these instances, changing to a low GI diet stabalises blood sugar levels, which reduces feelings of hunger and cravings, meaning you can eat satisfying meals and feel full for longer.

 

Try these simple food swaps today and see for yourself:

 

·        Eat a no-added sugar breakfast cereal, preferably based on oats

·        Buy wholemeal bread instead of white

·        Use whole grain brown rice and quinoa in place of white rice

·        Enjoy wholewheat pasta and noodles

·        Reduce potatoes, but increase other vegetables

·        Avoid all sugary foods and processed, white carbohydrates

 

To me this seems so much more enjoyable and satisfying than eating a diet pill……and you don’t need to worry about unpleasant side effects and leaving the house!

Top Tips for April.

1.  Do you eat the recommended 3 daily portions of wholegrains?  They are packed with fibre, vitamins, minerals and antioxidants and can help reduce your risk of chronic diseases, such as heart disease, stroke, diabetes and cancer.  Wholegrains can also assist in weight control too by filling you up.  Wholegrains are unrefined cereal grains, such as oats, wholemeal bread, brown rice and wholewheat pasta.

 

2.  Fizzy, sugary drinks aren’t just bad for our waistline and teeth.  Experts now believe they can increase your risk of heart disease – and with as little as one drink a day.  As heart disease is still the UK’s biggest killer, cut out the sugar and the fizz and head towards a longer, healthier life.

 

3.  Love nuts but fancy something different?  Try nut butters instead.  There is much more to nut butters than your standard peanut butter – try the much more glamorous-sounding almond or cashew nut butters instead.  They are great spread on toast or crackers and are a great source of Vitamin E, which is good for your skin.  They are available in your local health food shop or some supermarkets.

 

4. The average meal time for British families lasts less than 15 minutes, according to a recent study.  Eating slowly and thoroughly chewing your food allows enough time for your stomach to signal to your brain that it is full and will help avoid overeating.  It’s also better for your digestion too.

 

5.  Eat a rainbow of different coloured foods each day.  Brightly coloured fruit and veg are rich in antioxidants that give them their specific colour, so it is good to eat a variety of different colours each day.  Antioxidants can slow down the aging process and protect us against diseases, such as cancer.  And the different colours look much more appetising too.

 

 

 

Top Tips for March.

1.  There are two types of fibre and you need both of them in your diet.  Insoluble fibre is found in wholegrains and vegetables and soluble fibre is found in fruit, oats and beans.  Both types of fibre fill you up and help digestion, but soluble fibre can help control cholesterol levels, as it binds with some of the cholesterol and fat in food. 

 

2.  Give your Sunday roast a healthy makeover!  Remove the calorific skin and any visible fat from the meat, replace traditional roast potatoes with mini jacket potatoes and add extra vegetables to your plate to fill you up.  Choose different coloured vegetables and you will get a broader range of nutrients with your dinner too.

 

3.  A pot of fruit yoghurt can contain up to 6 teaspoons of sugar.  Instead, chop or blend fresh fruit into live, natural bio-yoghurt for a sugar-free alternative with much more flavour and less calories.  The probiotic bacteria in the yoghurt will support your digestive system too.     

 

4.  Fizzy drinks get their fizz from a substance called phosphoric acid.  The body uses calcium to neutralise this acid so that it doesn’t damage us, but the calcium is taken from our bones.  So, over time, this can lead to weakened bones and an increased risk of osteoporosis.  Instead, try diluting fresh fruit juice with sparkling water and protect your bones for later in life.

 

5.  When you are eating out, order your food first.  You are less likely to be influenced by what others choose…. and we all know how easy it is to be swayed!  So, resist the temptation to overindulge and be sure to get your healthy order in first.  Then you can be the one influencing everyone else’s choice..…..

 

Are two bowls of cereal a day the key to losing weight?

This week, the papers have been reporting a new study which shows how eating two bowls of cereal a day (for breakfast and lunch) can lead to weight loss.

 

I am not disputing the research results, but is this really the best way to lose weight?

 

The main benefit of this study, as far as I can see, is that it encourages people to eat breakfast.  This has been shown to be beneficial to weight loss in many studies, but people still skip breakfast when dieting as they think they are saving calories.  However, when you miss breakfast, you tend to eat more over the whole day as your body tries to recoup the lost calories and energy later in the day by making you hungrier.

 

There are a number of problems, in my view, with eating a bowl of cereal for breakfast and lunch.  Firstly, it reduces variety in the diet and the different nutrients that you can get from eating a varied diet.  Secondly, processed breakfast cereals can be high in sugar and salt, which are not good for your long term health.  Also, this is not a sustainable, long-term way to eat. After a while, surely, it will become boring and repetitive.

 

So, I’m afraid if you want to lose weight, I believe the best approach is still to eat a low fat, low sugar, healthy diet and maybe reduce your portion size. It works every time!

Top Tips for February.

1.  Blueberries, blackberries and red grapes are excellent sources of antioxidants and Vitamin C, which strengthen the immune system.  They are also packed with quercetin, which can help keep the winter blues at bay.  Quercetin also fuels brain function, so have a bowl of berries or red grapes next time you feel your brain power needs a boost.

 

2.  Feeling nutty?!  Brazil nuts are an excellent source of selenium and just four nuts provides your recommended daily intake.  Selenium can help protect your body from chronic diseases, such as cancer.  And like all nuts, they are also rich in unsaturated fats that can help reduce risk of heart disease.   So there is your excuse to go nutty today…..

 

3.  Keep your water intake up, even though the sun may have gone for now.  Dehydration can result in lack of energy and headaches, not to mention constipation and other digestive problems.  Water is a natural appetite suppressant too, with zero calories, so always drink a glass of water before you eat – you may be thirsty rather than hungry.

 

4.  Need something sweet to finish off a meal?  Stay away from high calorie, sugary desserts and cook some fruit instead.  Most people know how to bake an apple, but did you know you can poach pears or grill bananas for a hot, sweet desert?  Low in calories, and much more nutritious, they will make a good choice.

  

5.  Feel the power of ginger!  Ginger dilates the veins in your body’s extremities and not only warms you up, but improves the circulation and stimulates your heartbeat.  It also has an anti-coagulant effect, keeping your blood thin too.  Add it to your cooking and drink it in a warming cup of lemon and ginger tea.  Perfect for this time of year.

 

The Food Consultant joins Susu Organic.

This month I have become the Nutritional Therapist expert for Susu Organic.

 

Susu Organic aims to have the best green, organic, sustainable, recycling and eco companies in the UK in one directory.  And it is getting bigger all the time.

 

So, if you are looking for a comprehensive guide for all things ethical, green and organic, take a look at www.susuorganic.co.uk.   I think you will find something you like!

 

Top Tips for January

1. Eat three meals a day.

Your body needs a regular supply of food and missing meals can lead to cravings later in the day.  Never miss a meal, especially breakfast! Your body needs energy after fasting all night, as your blood sugar is at its lowest, and without breakfast you will only tend to eat more later in the day.  

 

2. Replace refined, white carbohydrates with complex carbs.

White carbohydrates are low in nutrients and may disrupt blood sugar levels, making you hungrier. Replace white carbohydrates with brown varieties e.g. wholemeal bread and pasta, brown rice and wholegrain cereals.  These contain more vitamins and minerals and filling fibre.

 

3. Add protein to each meal and snack (e.g. fish; nuts; seeds; pulses & grains).

As protein takes longer to digest, you will feel full for longer. So, add some tuna or cottage cheese to a jacket potato and salad.  And 2-3 almonds eaten with an apple as a snack is much more filling than an apple alone. 

 

4.  Don’t be fat phobic and eat essential fats.

Not all fats are bad – there are good fats found in foods like nuts, seeds and oily fish. The body needs these essential fats (Omega 3 & 6) to function efficiently and recent research has shown that these may even help with weight loss. However, avoid saturated fat in meat and cheese and trans-fats in processed foods.  

 

5.  Avoid sugar and artificial sweeteners.

Sugar and sweet foods can cause blood sugar to peak and then plummet, making you soon crave more.  Excess sugar is stored in fat cells, particularly around the abdomen in women.  Low fat products are often full of sugar in place of fat, so check all labels carefully.  Artificial sweeteners are chemical products, not natural to our bodies, and can maintain a sweet tooth.

 

6. Avoid salty and processed foods.

These are often the same thing!  Salt causes loss of valuable minerals from your body and can cause water retention and bloating.  Use herbs, garlic and lemon to flavour food instead.