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.

Wishing you a healthy and nutritious Christmas!

Today on BBC Radio Nottingham, I was invited into the studio and asked how we can enjoy Christmas foods whilst still eating healthily and watching our waist-line.  This is much easier than it sounds and I certainly don’t intend to miss out on any of the gorgeous Christmas food that is around!  So, here are 3 of my ideas with recipes.

 

1. Serve healthy dips, such as houmous or guacamole, with vegetable sticks, baked sweet potato wedges packed with antioxidants or baked wholemeal pita bread strips that are high in fibre.

 

Houmous dip:

410g tin of organic chickpeas, drained and rinsed

One garlic clove, peeled and crushed

3 tablespoons of tahini (creamed sesame seeds available from health food shops)

Juice of half a lemon

1 tablespoon of olive oil

Black pepper or cayenne pepper to taste

 

Blend all the ingredients in a food processor until smooth.

Cover and chill until required.  This should keep for up to 2 days in the fridge. 

 

Guacamole dip:

Avocado, peeled, stoned and chopped

Spring onion, or small portion of a red onion, finely chopped

Small clove of garlic, peeled and crushed

One tomato, finely chopped

Juice of a small lime or lemon

Fresh coriander, if available

Lightly spice with one of the following if desired: chopped chilli; soya sauce; Tabasco. 

 

Blend all the ingredients in a food processor until smooth.

Alternatively, mash all the ingredients by hand.

Keep in an airtight container and eat on the same day.

 

Baked sweet potato wedges:

Cut a sweet potato into long wedges about 1-2cms thick

Spray or brush with olive oil and bake until crisp on the outside and soft in the middle

 

Crispy pita bread strips

Tear wholemeal pita breads into strips and bake in a hot oven until they are crispy

 

 

2. Serve warm walnuts in place of salted nuts to reduce your salt intake and increase your Omega 3 essential oils.

 

Sesame walnuts

Toss walnuts and sesame seeds in hot olive oil until lightly browned (not burnt)

 

Balsamic walnuts

Cook as for sesame walnuts above, adding some generous splashes of balsamic vinegar at the end and stirring until it sticks to the nuts.  Add a sprinkling of chilli powder for added kick!  

 

 

3.  Make your own healthy mince pies! 

Buy a jar of good quality mincemeat (sugar-free, if possible, from a health food shop) and add a grated eating apple, a small grated carrot, 1-2 tablespoons of sunflower seeds and a teaspoon of mixed spice.  Stir well.  As well as increasing the vitamins and minerals in the mincemeat, this also makes the filling go much further.

Spoon into pastry cases and top with walnut halves or flaked almonds and bake as normal.  Gorgeous!

 

 

Wishing you a very happy Christmas and a healthy 2009.

Top Tips for December

1.  We know it is hard to avoid chocolate at this time of year, but you can make sure you only eat the best for your health.  Dark chocolate high in cocoa solids (70%) is generally lower in sugar and higher in antioxidants than milk chocolate.  This type of chocolate also causes endorphins to be released, which are the feel good hormones.  So it’s no wonder it makes you feel happy – just go easy on the quantity and enjoy!

 

2.  Cranberries are a Christmas superfood!  They are full of Vitamin C, manganese, iron and Vitamin K and have a powerful antioxidant capacity.  They are also good for the urinary system, as they soothe bladder infections and are great for dissolving and preventing kidney stones.  So, eat up your cranberry sauce and use dried cranberries on your breakfast cereal or for snacking.  

 

3.  Enjoy your turkey this Christmas.  Turkey has a great nutritional profile as a lean source of high quality protein.  Turkey is particularly high in the amino acid tryptophan, which is a building block for a brain compound called serotonin.  As serotonin is an inducer of sleep, it’s no wonder we all nod off after our Xmas lunch….

 

4.  If you are going to go nuts this Xmas, make it almonds!  These nuts contain potassium, magnesium, calcium, iron, zinc and Vitamin C and are a good source of the essential unsaturated fats.  Almonds are also rich in flavonoids, which are important for the immune system and may also reduce the risk of many cancers. 

 

5.  Keep those colds at bay this winter.  Zinc, like Vitamin C, can reduce the duration of a cold by up to half if taken when the very first symptoms appear.  And it’s easy to include zinc rich foods in your diet if you know how.  Zinc is found in meat, fish, lentils and pumpkin seeds, so make sure they are regularly in your diet.

 

My ‘Top Trolly Foods’ as discussed on BBC Radio Nottingham

Last week, I was invited into the studio of BBC Radio Nottingham to discuss what are my ‘Top Trolly Foods’ when I visit the supermarket.  The presenter, Fran, and I had great fun touring a ‘virtual supermarket’ as I selected the products I would buy and explained my reasoning behind my choices.

If you missed this, you can see the foods that I recommend on the Heathly Eating Ideas page of my website  http://www.thefoodconsultant.com/healthyeatingideas.htm.  Here you will find nutritious food choices and foods to swap to make meals, such as a cooked breakfast or Sunday lunch, more healthy. 

Take a look today and maybe you could improve your diet, and your health, with just a few small changes.

Top Tips for November.

1.  An apple a day is a good motto.  Apples are a low glycaemic index food and rich in soluble fibre, making them a great energy-boosting snack that will fill you up.  Or, as a healthy dessert, try stewed apples with cinnamon and sultanas.  British apples are now in season, so support local growers and tuck in to one today!

 

2. Go green with your drinks….  Too much caffeine in coffee, tea and cola has been linked with high blood pressure, so when you next need a pick-me-up, try Green Tea instead.  Green Tea is much lower in caffeine and rich in antioxidants to boost your general health too. 

 

3. Get yourself out in the sunshine whenever you can during the short days of winter.  The body produces Vitamin D when the skin is exposed to sunlight, which is why it is known as the ‘sunshine vitamin’.  Vitamin D promotes the absorption of calcium and is needed for strong bones and teeth.  If the weather is short on sunshine, you can also top up your levels by eating more oily fish, such as salmon.

 

4.  Boost your immunity for winter!  Eat plenty of blackcurrants, green leafy veggies, red peppers and citrus fruits – they are all good sources of Vitamin C, which will build up your immunity.  And if you are prone to getting more than your fair share of winter colds, top up your daily Vitamin C levels with a supplement while these infections are around.   

 

5.  Sweet potatoes are in season at the moment and, unlike other starchy vegetables, they can help stabilise blood sugar levels and have actually been classified as an anti-diabetic food because of this.  They also contain a high concentration of carotenoids, which are powerful antioxidants that protect your health and give the sweet potato its glorious colour!