Category Archives: Diet

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.

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.