Yearly Archives: 2017

June 2, 2017

SUGAR ALTERNATIVES.

Sugar increases our risk of diabetes, heart disease and cancer. New guidelines advise cutting our intake to 6 teaspoons a day (25-30g). A can of fizzy drink contains about 9 teaspoons!

And, while sugars are found naturally in fruits, veg and milk, it’s the added sugars – sucrose, syrups, fructose and fructose corn syrup – that do most damage to our health.

Sugars with lower glycaemic index (GI) are metabolised slower, helping you to avoid sudden spikes and dips in blood sugar.

Here is a lowdown of the pros and cons of the alternatives:

Stevia: GI = 0
This is low in fructose and almost calorie free. However, it’s a lot sweeter than sugar and can leave a bitter aftertaste.

Xylitol: GI = 7
Naturally present in fruit and veg, it’s one of the most popular low GI alternatives. It has fewer calories and can prevent tooth decay. However, like fibre it’s not fully digestible, so can cause bloating.

Honey: GI = 30 (raw)
Raw and Manuka honey contain antioxidants and have antimicrobial benefits. Raw honey has a much lower GI than processed. Avoid processed honey as it can contain up to 53% fructose.

Agave nectar: GI = 30-40
This has a relatively low GI. It’s reputation as a healthy sweetener has been questioned however. It’s high in fructose – containing up to 70% – which is higher than demonised high-fructose corn syrup.

Coconut sugar: GI = 35
Contains iron, zinc, calcium, potassium and inulin, which may slow glucose absorption. It’s calorie content is similar to sugar’s.

Maple syrup: GI = 54
This contains manganese, iron and calcium and has a lower fructose level than honey, so is easier to digest. However, it is often highly processed with high GI.

May 24, 2017

HOW TO BEAT THE SNACK ATTACK #4.

Here’s how to kill off unhealthy cravings whenever they hit…

Problem – early evening.
If you haven’t eaten since lunch, you’ll be genuinely hungry, so waiting for dinner to cook can make you particularly prone to unhealthy snacking.

Solution – chew gum.
To help you last without raiding the fridge, try sugar-free minty gum. Alternatively, drink a large glass of water, which should curb your hunger for up to half an hour.

May 1, 2017

HOW TO FIND YOUR OFF-SWITCH.

Finding that perfect work-life balance isn’t easy. Here are some tips to help you take it down a gear or two…

  1. Take regular breaks
    Throughout the day you want to aim to take a break every 90 minutes. Get up and stretch, go and talk to someone, eat something, focus your eyes on something else.
  1. Unwind from work
    Establish an unwinding routine at the end of a working day. During the last half an hour, make a to-do list for the next day and clear your desk. Your mind and body will start to anticipate winding down.
  1. Turn off the telly
    If you’re mentally tired, sitting and watching tv is probably the least effective way to unwind. Get away from the screen and find somewhere you feel comfortable, happy and relaxed.
  1. Change your commute
    People who drive to and from work are the most stressed and least able to concentrate. Public transport has been found to be better for stress levels, because it provides time to socialise or read, although cycling or walking are better.
  1. Book in socialising
    Regularly timetable events such a cooking a meal or seeing friends, because if it’s in your diary it’s more likely to happen. Spending time with friends or doing things you enjoy can reduce stress hormones and help to distract you from work worries and pressures.
  1. Ration technology
    Switch off your phone after work or disable emails. The daily bombardment from texts, emails and social media causes ‘decision fatigue’. Limit yourself to checking emails three times a day, rather than as and when they come in.
April 10, 2017

HOW TO BEAT THE SNACK ATTACK #3.

salmon

Here’s how to kill off unhealthy cravings whenever they hit…

Problem – afternoon slump.
It’s normal to feel a bit sleepy around 2-4pm because this is the time we get a natural dip in our 24-hour biological clock. But the problem is that the sleepiness can lead to sugar cravings, because we are unconsciously looking to lift our energy levels.

Solution – low-carb lunch.
Eating a lunch that’s not too carb heavy can minimise the post-lunch dip. You can also beat an afternoon sugar craving with a handful of nuts or seeds rich in good fat and contain a chemical that stimulates the release of an appetite-suppressing hormone.

April 3, 2017

JUST 60 MINUTES.

Pedometer

This amount of moderate activity daily could cancel out the negative impact of being desk-bound for eight plus hours a day with little activity. Whether you get it in one hit or in smaller chunks doesn’t seem to make any difference. So get moving!

March 13, 2017

HOW TO BEAT THE SNACK ATTACK #2.

Egg

Here’s how to kill off unhealthy cravings whenever they hit…

Problem – elevenses.
Dipping blood sugar levels at 10:30-11am can leave you distracted, grumpy and reaching for the biscuit tin.

Solution – choose your breakfast wisely.
Think about switching to a breakfast that releases energy more slowly, like porridge or eggs, which will keep your blood-sugar levels steadier for longer.

March 1, 2017

THE TRUTH ABOUT PROTEIN.

protein_powder

The word ‘Protein’ stamped on packaging is a sure-fire way to make a sale, as the nutrient has been marketed as the answer to getting a strong, lean physique.

And protein shakes are considered the ultimate post-workout accessory. But how much should we really be eating?

Protein provides the building blocks for everything from muscles to skin and hair, so there’s no doubt it’s vital.

When you exercise, you beak down muscle and need protein to rebuild it, especially if you’re doing resistance training.

How much you need depends on how often and hard you work out, the type of exercise you do, your size…It’s far from an exact science.

If you take the average woman who goes to the gym, whether she’s doing cardio or weights, it’s believed 1–1.2g of protein per kg body weight a day is enough. Compared with 0.8kg per kg body weight for the average person who doesn’t wok out.

Most people achieve this easily. Often people forget things like bread and pasta contain protein. There’s nearly 6kg in 100g of wholewheat pasta, for example. Other sources include red meat, poultry, fish, cheese and eggs.