Category Archives: Diet

November 1, 2019

THE TRUTH ABOUT NITRATES.

Why are nitrates in beetroot good for you, but those in bacon bad?

Nitrates are processed by the body in different ways, depending on their source. All nitrates we consume are converted to nitrates in the stomach, where they can be made into two other components.

The nitrates derived from vegetables such as beetroot, spinach and rocket tend to become nitric oxide, which protects cells, regulates heart rhythm and widens blood vessels.

The nitrates derived from processed meats are much more likely to convert into cancer-promoting nitrosamines before or after consumption. Nitrosamines form due to reactions with proteins and iron also found in the meat.

Drinking a small glass of orange juice with your occasional bacon sarnie can help, as vitamin C reduces the formation of nitrosamines.

October 14, 2019

MINERAL MIRACLE.

New evidence suggests that magnesium can help your body to regulate vitamin D levels. Previous studies have shown vitamin D tends to be low when the body’s magnesium supplies are depleted.

Latest research found that the presence of magnesium in the body regulates higher levels of vitamin D (a moderate vitamin D level has been linked to the lower risk of cardiovascular disease).

It is recommended getting magnesium from food sources rather than supplements – try dark leafy greens, whole grains, dark chocolate, nuts, bananas and avocado.

August 19, 2019

WHAT HAPPENS WHEN…WE GO VEGAN.

Hunger games
Come 3pm, it’s likely you have already started reaping the rewards. Vegans tend to have lower blood-sugar levels and a lower risk of type-2 diabetes. Plus, plant protein is linked with improved insulin regulation, meaning you’re less likely to reach for the biscuit tin for a mid afternoon boost.

B wise
Be aware that some nutrients are harder to come by on a vegan diet, such as vitamin B12. It isn’t produced by plants, so the Vegan Society recommends taking a 10mcg supplement daily. Alternatively, get it via fortified cereals and alternative milk products, including soya and almond.

Gut feeling
Without meat and fish, you’ll probably be chowing down on much more fibre than the average omnivore and your stomach will thank you for it. Your gut microbes’ favourite nutrient is dietary fibre, which plant-based foods are packed with. A diet rich in these has been shown to keep weight in check and boost your mood too. 

Shelf life
Loading up on fruit and vegetables will sustain you in the long term, cutting your risk of heart disease by up to 42%. Multiple studies show that vegan diets are also more effective than typical Western ones at lowering cholesterol levels. There’s even evidence to suggest a plant-based diet could help ease arthritis.

Green gains
Building muscle? Vitamin D helps to regulate calcium in the body – a lack of both can lead to issues with bone density and muscle weakness. This can be a risk if you’re cutting out dairy. Regardless of your training goals, make sure you’re getting enough of these nutrients – from pulses, dried fruit and fortified alternative milks.

August 5, 2019

WHEN IS THE BEST TIME OF DAY TO SNACK AND NOT COMPROMISE MY DIET?

First, there is no such thing as ‘ruining your diet’. If you associate certain foods with failure, then this suggests you have some beliefs about food that need to be challenged. 

As for when to snack. Research has found that eating according to your circadian rhythm can affect your body weight, suggesting late night snacking could lead to more weight gain. We don’t know why yet, but high-sugar snacks could interfere with your sleep, as well as the obvious effect on your dental health.

As for daytime snacking? Becoming more in tune with your body’s cues on hunger fullness and thirst – snacking more mindfully – will help. In other words go with your gut.

March 18, 2019

HOW TO EAT MORE FRUIT & VEGETABLES.

We all know we should eat more fruit and vegetables… but we don’t. The key to solving this lies in convenience: if we make it convenient to eat more of the healthy food and we will. Here are some practical tips:

Make them ready-to-eat
After buying your fruit and vegetables, wash, prep and package them. Buy lots of apples, grapes, carrots and bell peppers. Wash the apples and the grapes and put them on display where you can see them or in food containers – all ready to eat. Sliced apples taste great with honey and cinnamon or with peanut butter (watch portion size!). Wash the bell peppers and carrots, peel them, and put in the fridge for a quick and easy grab-a-snack.

Make smoothies
Another very convenient way to get your greens in is to blend them in a smoothie. Bananas can mask the taste of spinach and even broccoli and it makes a cost-effective blend. Blend together an apple, a ripe banana, a handful of spinach and two cups of water and you are pretty much set with your 5-a-day. 

Make it a challenge
Adding vegetables to every meal is a challenge but it can be done – give it a go. You can always add some lettuce to your sandwich or a sliced tomato and cucumber salad with a tablespoon of olive oil will be a great edition to any dinner. Whatever you eat has to come with a vegetable in it – these are the rules. Or challenge yourself to a fruit-a-day. Pick a fruit beforehand and make sure you have it with breakfast or lunch on the following day. 

Make your own toppings
Always buy plain yogurt and make your own fruit toppings for them. Dice apples, bananas, peaches and add some honey to the mix.

Don’t hide them away
Very often we have the best of intentions to eat more fruit and veggies and we buy a lot and stuff the fridge and then… don’t eat them. It becomes an out of sight – out of mind kind of situation. To avoid that, keep the fruit that doesn’t need refrigeration on countertops and tables where you can see them and put the rest in the middle of your fridge, not in the bottom compartments where you won’t see them. The more you see them, the more you’ll want one.

Have a meatless day once a week
See if you can make a meal just using some vegetables. You can have a vegetarian bean curry or bake sliced tomatoes with an aubergine and some feta cheese in foil.  A vegetable-based dinner can taste great. Pick a day a week and make it “meatless”. 

Get creative:

  • Use mashed avocado instead of mayonnaise on sandwiches. 
  • Mash cauliflower in with your potatoes.
  • Use lettuce instead of bread: you can make ground pork baskets with lettuce or have it instead of a wrap for your diced grilled chicken. 
  • Frozen vegetables are extremely convenient and will go nicely with pasta and frittatas.
  • Make apple crisps: 1) slice apples thinly 2) spread them out into one layer on a baking sheet 3) sprinkle one side of the apples with cinnamon and honey 4) bake in the oven at 200F (90ºC) degrees for 2.5 hours.
January 14, 2019

ARE NON-DAIRY MILKS GOOD FOR US?

Sales of milk alternatives are booming worldwide. Here’s what you need to know about their nutritional value and supposed health benefits.

Alternative milks are popular with those who can’t tolerate the lactose in cow’s milk, as well as those who don’t eat animal products. They’re also gaining popularity with mainstream consumers, perhaps due to a perception that plant-based milk is healthier than dairy. But how much truth is there to this?

In the case of almond milk, we know that almonds are very good for us. They’re packed with vitamin E and calcium, as well as having the same benefits of all other nuts – healthy fats, fibre and protein. However most almond milks are mainly water, with an average almond content of just 2-4%!

The same goes for other milks, such as oat or other nut-based milks; the original ingredient is wholesome, but by the time it’s processed into milk there may be little of that benefit left. Often the benefits, calcium or vitamins for example, are added back in after. Some plant-based milk can also contain added sugar, which we may not immediately know from the packaging.

Although little research has been carried out into the nutritional benefits of plant-based milks, soy milk has proved to be the best alternative to dairy. This is because soy has the highest content of protein among the alterative milks.

For those who can’t tolerate dairy, protein is easily obtainable from other sources, but calcium can be an issue. People who are lactose intolerant should look for non-dairy milks that have added calcium. So, while they are useful, plant-based milks shouldn’t be thought of as an equivalent to dairy, nutritionally they are different foods.

It should also be noted that there is evidence to suggest some real benefits of eating dairy, if we can. Intake of milk and dairy products has been associated with reduced risk of childhood obesity, and in adults, was shown to improve body composition and facilitate weight loss during energy restriction. Other benefits include a reduced risk of cardiovascular disease, a beneficial effect on bone mineral density and a reduced risk of some cancers.

As in many areas of nutrition, the take-out message seems to be ‘everything in moderation’. If we like the taste of plank milk, it can be nice to enjoy from time to time. But we should probably try to mix it up with dairy to achieve a healthy balance.

Source: Measuring the Benefits of Non-Dairy Milks by Niki Bezzant

December 3, 2018

FITNESS TIP #6.

You can’t outrun a bad diet

Don’t think that you’ll be able to make up for a bad diet through exercise. Vital nutrients are important for your body to deliver its optimal performance – it’s not always just a case of calories in, calories out. You’ll need to change your diet to reap the full benefits of exercise.

November 2, 2018

FITNESS TIP #5.

Eat carbs

A pre-workout snack can make a difference in your performance. Carbs are a main source of energy and limiting them might not be a good idea if you exercise. Chose wholegrain carbs with a protein, such as wholegrain toast and unrefined peanut butter.

October 17, 2018

NUTS: THE NEXT GENERATION

Nuts are obviously a healthy snack choice but activated nuts? They’re a game changer…

Activated nuts or seeds have been soaked for a period of time in water and slowly dehydrated at a very low temperature again, to make them shelf-stable. It turns out, this soaking process in water creates a whole family of biochemical reactions, mimicking the correct and favourable season for a seed to germinate.

It sounds pretty complicated but to sum up, soaking and activating a nut means the nutrients contained in it are being unlocked and made available, plus it makes them easier to digest.

The food becomes a powerful and concentrated source of immediately available energy and vitality. You can soak nuts yourself at home to activate them.

September 17, 2018

BRAIN FOOD.

There’s some promising evidence that suggests a heart-healthy Mediterranean-style diet could cut your risk of developing problems with memory and thinking.

The diet is balanced with an emphasis on fruit, vegetables, legumes and fish, with limited consumption of meat, sugar and saturated fat.

Try the MIND way of eating. This diet, developed to help brain function, combines the Mediterranean diet and the blood pressure-lowering DASH diet. It’s packed with vitamin E, which may protect against plaques in the brain; omega 3, which could improve brain cells’ ability to communicate; and vitamin B, to help prevent memory loss.

Base your meals on these to give your brain the nutrients it needs:

  • Green leafy vegetables, such as spinach and kale
  • Other veg, such as red peppers, squash, carrots and broccoli
  • Nuts
  • Berries
  • Beans, lentils and soybeans
  • Wholegrains
  • Seafood
  • Poultry
  • Olive oil – in fact studies have suggested that the antioxidant found in olive oil could reduce plaque formation that is a characteristic of Alzheimer’s.