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 November.

1.  Broccoli contains cancer-fighting compounds called glucosinolates, but boiling broccoli for 10 minutes can reduce its protective effects by as much as 50%.  Steaming is much less damaging and also preserves more of its Vitamin C too.  Steam cooking is much better for all vegetables, so it is worth investing in a steamer.

 

2.  Did you know that if you cut your roasting vegetables into larger chunks, they absorb less fat and calories?  This is true for potatoes and any other veg that you may roast, as larger pieces have less surface area overall. 

 

3.  Cucumber skin can help improve your skin!  The skin of cucumbers contains minerals such as magnesium, silica and potassium that are essential for your healthy skin.  And the fibre and water it contains is good for you too.  So, don’t peel the skin off and add cucumber to your salad or sandwiches every day.

 

4.  Recent studies have found another benefit to eating a Mediterranean diet rich in olive oil, oily fish and fresh vegetables – you are less likely to get chronic lung diseases than people who live on a diet of processed food and red meat.  If you eat well and protect your lungs as we move into the colder winter months, hopefully you may avoid those coughs and colds.      

 

5.  Swap drinks that contain caffeine (coffee, tea and cola) for herbal or fruit teas and take control of your blood pressure.  Too much caffeine can over-stimulate your body by releasing adrenaline.  Instead, have a cup of Hawthorn or Nettle tea, as these help support both the circulatory and nervous system.  Or try Chamomile or Valerian if you feel stressed to help you relax.

Top Tips for October

1.  Start the day with a bowl of porridge and keep the cold out.  Oats are also a ‘happy food’, as they contain a substance called tryptophan, which the brain converts into serotonin.  And high levels of serotonin in the brain give you that ‘feel good factor’ that should make you smile on the coldest of mornings!

 

2.  Being just 3% dehydrated can actually reduce your mental and physical performance by as much as 10%.  So, keep a bottle of water with you at work and when you are on the move and take regular sips.  Fresh fruit and vegetables contain a lot of water too and can help keep your levels up, as well as providing valuable nutrients and filling fibre.  

 

3.  Nectarines are one of the best sources of beta-carotene, which is why they are such a rich, orange colour.  Beta-carotene helps keeps you skin in good condition and also boosts your immune system.  And we all need some help at this time of year in avoiding winter colds and bugs.

 

4.  Make the most of the autumn berries for an instant health boost.  They are bursting with flavour, juice and antioxidants and are great with live, natural yoghurt as a dessert, in a smoothie or on their own as a snack.  Top your morning breakfast cereal with them to add a natural sweetness and lots of colour.  

 

5.  Recent research has shown that eating a handful of pistachio nuts a day may help lower cholesterol levels and keep your arteries healthy.  Pistachio nuts are rich in lutein, which is believed to help stop cholesterol clogging up arteries.  They are great with cereal or as a snack.

Food for women in their 50’s

There are key foods that can support your health at this time of life, which I have discussed today on BBC Radio Nottingham.  These are my 6 key suggestions for a hormone balancing diet:

1. Eat plenty of fruit and vegetables for their vitamins, minerals, fibre and antioxidants.
   Antioxidants protect against free-radicals, health & ageing and are even more important later in life.
2. Choose complex carbohydrates, as opposed to simple, white carbohydrates, for longer lasting energy & greater health benefits.
3. Eat foods rich in phytoestrogens e.g. pulses (lentils, chickpeas, kidney beans) & soya prods.  Plant oestrogens can have a balancing effect on our hormones.
4. Eat the good fats in oily fish, nuts and seeds and use their oils too – these are all good for the brain, joints and cardiovascular system.  Try to reduce saturated fats in meat and dairy products and trans-fats (found in fried foods and bakery prods).
5. Drink plenty of water and keep caffeine and alcohol levels low in the diet – they over-stimulate the body and can cause loss of nutrients.
6. Avoid sugar as this causes insulin production which can promote fat storage & weight gain.  It also disrupts blood sugar levels and provides empty ‘calories’ of no nutritional value.   

Eat well and be healthy!

Top Tips for September

1.  Top your summer salad with olive oil in place of your normal creamy salad dressing.  You will not only save calories, you will be adding valuable monounsaturated fatty acids to your meal.  Olive oil has been shown to reduce chronic and degenerative diseases in the Mediterranean areas where it is regularly eaten.  So, mix your olive oil with lemon and fresh or dried herbs to create your own individual salad dressing.

 

2.  Everyone knows that red wine has certain health benefits, but this generally comes with loss of willpower too!  However, you can get the antioxidant benefit of red wine by eating red grapes instead.  The antioxidant present in red grapes, resveratrol, is of particular benefit to the cardiovascular system, as it reduces the build up of plaque in arteries. 

 

3.  Sweet potatoes can be baked like an ordinary jacket potato and are delicious! Bake extra and when the second one has cooled, cut into cubes and mix with salad for lunch the next day.  The beautiful colour of sweet potato is due to its carotene pigment, which is a powerful antioxidant.  And despite its name and sweet flavour, studies have shown that these potatoes can actually help stabilise blood sugar levels, not disrupt them like other sweet foods.

 

4.  We all know that skipping breakfast is bad for us, but what you eat at the start of the day is just as important.  Sugary breakfast cereals and white toast cause a rapid rise in blood sugar levels, which is generally followed by a crash that will have you reaching for another snack.  Sugar-free and wholegrain cereals, and wholemeal toast, will provide you with longer-lasting energy to see you through the morning. 

 

 5. For a refreshing summery drink, swap your sugary fruit drink with fruit juice and sparkling mineral water mixed in the ratio 1:1.  If you chose a 100% fruit juice, such as cranberry or pomegranate, you will give yourself a shot of powerful cancer-fighting anthocyanidins.  So … mix, stick in a cocktail umbrella and enjoy as an end of summer cocktail in the garden!

The importance of water, as discussed on BBC Radio Nottingham

Why do we need water?

Water is essential for the maintenance of optimum health and efficiency in all the body’s systems. For example, nerves do not transmit messages efficiently if they are not properly hydrated, hormone secretion is hindered and insufficient acid and digestive enzymes are secreted into the intestinal tract to break down food.  Water helps the entire gut work more efficiently, helping prevent constipation, irritable bowel symptoms & many other related diseases.

 

If the circulation is lacking in volume due to dehydration, it does not deliver oxygen, nutrients and other essential substances to the tissues effectively. Poor circulation to the kidneys means that toxins are less readily removed from the system. Dehydration jeopardizes all of the most basic processes in the body.  Even mild dehydration can provoke problems with a diverse array of symptoms including headache, fatigue, loss of appetite, heat intolerance, light-headedness, dry mouth and eyes and lack of concentration.

Water also hydrates the skin, which can help combat skin disorders such as eczema, psoriasis, dry skin, wrinkles & spots.

 

How much water do we need?

Ideally, we need to consume between 1.5 and 2 litres of water per day or, for average day-to-day needs, we should aim to consume 30 mls of water for each kilogramme of our body weight.  Exercising and hot weather increases water loss and water consumption should be increased accordingly.  It is preferable to drink water that is filtered or bottled to remove as many contaminants as possible.

 

Drinking Water and Weight Loss

Water is a natural appetite suppressant, so developing a good water drinking habit can be a long-term aid in achieving and maintaining a healthy weight.  It’s also important to remember that when the body is dehydrated, fat cells get “rubbery” and cannot be easily metabolized. This means that it’s harder to lose fat when you don’t drink enough water.

 

Tips for Increasing Water Intake

•  You are naturally thirsty (dehydrated) in the morning, so re-hydrate and help your body flush out the toxins it has been processing all night by drinking a glass of water first thing.
• Drinking a mug of hot water with lemon before breakfast will help cleanse your system.
• If you are cold, drink warm water with a slice of fresh ginger instead of coffee & tea.
• Don’t wait until you’re thirsty to have a drink – you are already dehydrated if you feel thirsty.
• Set a timer to remind yourself to establish a habit of drinking water
• Keep a large bottle of water with you at work and a smaller one with you when you are out.
• If you drink a lot of coffee, tea, or sodas with caffeine, you’ll need to drink a few extra glasses of water to compensate for these diuretic beverages.
• Add lemon or lime to water to tone your liver and add flavour.
• Drink water near to body temperature.  Very cold water can over-stimulate the kidneys.
• Spread your water intake throughout the day & drink most of your quota before 6p.m.
• Try herbal teas in place of tea or coffee.  These count towards your daily requirement.
• Drink before you eat – you may be thirsty rather than hungry!

Top Tips for August

1.  Beware of trans-fats.  These fats are formed during food processing when liquid fats are turned into solid fats to prolong the shelf life of the product and recent research has found that trans-fats may be more damaging to arteries than saturated fats.  They are found in many processed foods, such as ready meals, and are often referred to as ‘hydrogenated fats’.  Look out for them and avoid them.    

 

2.  Eating protein with a meal can make you feel full for longer.  This is because protein takes longer to digest than carbohydrate and this slows down the digestion of the entire meal, as food stays in your stomach longer and is absorbed at a slower rate. For this reason, a jacket potato and salad can fill you up more by adding some cottage cheese or baked beans. 

 

3.  Prolonged stress can make you fat! Stress releases adrenaline, which in turn increases your blood glucose to help you cope with the stressful ‘emergency’, such as running away.  If this excess glucose is not used up by an increase in activity, the glucose is removed from the blood and stored as fat.  So, keep an eye on your stress levels and make time to relax.

 

4.  Avoid artificial sugar substitutes, as these are synthetic chemical compounds that our bodies have not been designed to eat and are now being linked to a number of long-term health problems, including cancer.  They also maintain that sweet tooth and the cravings that this can bring.  It is far better to gradually wean yourself off sugar and only buy products that are sweetened with natural ingredients, like fruit juice.

 

5.  Do you find it difficult to eat breakfast, but know what an important meal it is?  Try drinking it instead!  Smoothies are a great alternative and can be made at home just by liquidising soft fruits in a processor or with a hand blender. You keep all the goodness and fibre and it’s portable too!  Just chill the smoothie and take to work in a thermos flask.

See my previous post on Summer Smoothies for some different ideas.

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!