Category Archives: Diet

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.

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.

 

February 24, 2017

WHAT’S BETTER: EARLY OR LATE DINNER?

Eating_out

The verdict: eat early.
A new study suggests eating before 7pm, especially if you have high blood pressure. It’s certainly best to avoid having dinner within two hours of your bedtime as your blood pressure won’t drop to a healthy level overnight, increasing the risk of a heart attack.

February 13, 2017

HOW TO BEAT THE SNACK ATTACK #1.

milk

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

Problem – missed breakfast.
When you leave it too long before eating in the morning, your body and brain will be desperate for fuel and you’re likely to grab something unhealthy.

Solution – have a milky drink.
Hold off on the pastry and drink a glass of milk or a skinny latte (around 100 calories) instead. The milk content will take the edge off your hunger, so you can then make a healthier choice based on your head, not just your stomach.

February 1, 2017

WHAT TO EAT WHEN.

regular_meals

9:00am – Coffee
Why do you crave a kick-start cup of coffee in the morning? It’s because the caffeine releases adrenaline – the hormone that makes you feel more alert ­– into your bloodstream. It also boosts blood circulation to your brain, helping improve concentration. Just make sure you eat breakfast first, as drinking it on an empty stomach may overload your central nervous system, making you jittery.

11:00am – Celery
As stress levels and blood pressures rise at work, munch on celery. It contains potassium, known to help lower sodium levels (a sign of high blood pressure and stress). Plus, at six calories per stick, they won’t ruin your appetite.

1:00pm – Mackerel
Need a brain boost in the afternoon? Tuck into a mackerel salad at lunch, packed full of cognitive-enhancing omega-3. Plus, this is a great time to chomp down on some nutritious leaves – your metabolic rate is at its highest, so it’s easier to break down raw foods.

2:00pm – Blueberries
These berries provide a super-healthy sweet hit, and with their low-glycaemic index they’re absorbed slowly, so don’t lead to a sudden sugar level spike. And there’s more good news – research suggests that regularly eating blueberries can lead to a rewriting of the part of your brain that affects short- and long-term memory, as well as boosting attention span.

5:00pm – Beetroot
Off to the gym after work? Studies have revealed that beetroot juice helps your muscles work more efficiently and lowers oxygen uptake. It’s also a vasodilator, which means it opens up blood vessels, allowing oxygenated blood to get to your hard-working muscles.

10:00pm – Cherries
If you’re feeling peckish before bed, snack on a handful of cherries. These contain melatonin – a hormone that induces sleep – so you should have a good night’s rest.

January 23, 2017

WHAT’S BETTER: STARVE OR FEED THE FLU?

fruitveg

The verdict: keep eating.
New research found that when mice had the flu, feeding them up helped them to recover. Your immune system needs fuel to fight viruses, so give it some TLC and eat little and often. Think antioxidant-rich, fruit and veg packed smoothies and soups.

January 13, 2017

WHAT TO EAT TO BEAT THAT COLD!

cold

Diet is the first port of call in the fight to stay healthy, and prevention is better than cure. Here are my top tips to keeping your immune system strong throughout the cold season:

  • Fill up on a rainbow of fresh fruit and veggies so you’re getting all the vitamins you need. Immune-boosting vitamin C is the star of the show here. It’s especially high in kiwis, peppers, kale and leafy greens, citrus fruits, broccoli and berries.
  • Garlic has antibacterial properties and has the antioxidant allicin, which helps counteract the effects of free radicals in the body.
  • Chilli also has antioxidant properties as well as acting like a decongestant.
  • Ginger is a good warmer as well as soothing the stomach.
  • Stay hydrated and eat foods rich in soluble fibre such as avocado, tomatoes and other fresh fruits and veggies, plus insoluble fibre like brown rice and wholegrains.
  • Zinc is another immune system booster. Fresh beef and baked beans are good sources.
January 2, 2017

ARE YOU GETTING ENOUGH VITAMIN D?

sun

With doctors fearing the return of rickets due to low levels of the sunshine vitamin, how can we sun-starved Brits get enough this winter?

How to get more sunshine
Although it’s important to protect yourself in the sun, you need to build up your vitamin D levels with bursts of unprotected sun between April and October to build reserves for the winter. Try getting 10-15 mins of sun exposure to your arms, hands or back, two to three times a week. Longer exposure doesn’t provide additional benefits, so make sure you apply a high SPF afterwards.

Take a supplement
The Department of Health advises those who have low or no exposure to sun, those with darker skin, over 65s and all children aged 6 months to five years to take a vitamin D supplement. In addition, it is recommended that, in winter months, everyone should consider taking a 10 microgram supplement if their diet is unlikely to provide it.

Eat well
Although you might only get a small portion of vitamin D from your diet, it’s still important to eat a mix of foods rich in the stuff, especially during the winter. Top up on oily fish, egg yolk, fortified cereals, red meat and dairy products.

December 23, 2016

HOW MUCH SHOULD YOU EAT?

Portion_Hand

Portion control is key to weight control. But how much is too much? The answer is in the palm of your hand. The best way to judge how much you need of each the food groups is by measuring it in your hand.

Fruit = cupped palms
Small fruit such as berries and grapes can be piled into cupped palms.

Cheese = both thumbs
Protein-rich, but still fairly high in fat, you should only have around 30g of cheese at each serving.

Uncooked pasta & rice = clenched fist
a 75g portion of uncooked pasta provides around 200 calories. Choose wholemeal or brown over white.

Butter = thumb tip
Butter and other spreads (i.e. peanut butter) should be a portion no bigger than a thumb tip. And don’t have more than 2 portions per day.

Vegetables = clenched fist
A clenched fist works out as the 30g you need to eat for one serving. Make sure you go for variety.

White fish = whole hand
White fish, such as haddock and cod, is low fat and lower in calories than meat or oily fish.

Chocolate = index finger
Try to choose darker, high-cocoa content varieties, which contain antioxidants, as an occasional treat.

Meat = palm
Aim to keep a portion of meat to the size of your palm, not including your fingers. Choose lean options, such as steak pr good quality, low-fat beef mince. But don’t eat more than 500g per week.

Oily fish = palm
You should eat around 250g of oily fish, such as mackerel, salmon and tuna, twice a week.

Potato = clenched fist
A baked potato has a round 200 calories and is high in vitamin A. Sweet potato is a healthier option.

Nuts = palm
A great snack option, nuts and seeds are filling and contain important unsaturated fats.