Category Archives: Diet

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.

November 21, 2016

WHAT’S BEST? GUACAMOLE VS HOUMOUS.

Goucamole&Hummus

The verdict: Guacamole
The reason: If you’re just looking to curb your calories, then guacamole is your best dip, boasting 64 calories in 4 tbsp (compared to 100 for houmous).

Both are high in nutritional value though, with vitamin C and heart-protecting niacin in guacamole, and folate and zinc in houmous.

September 26, 2016

FOOD TO BOOST YOUR MOOD.

Beat_Stress

Get the sleep you need
Salmon, like halibut and tuna, is packed with vitamin B6, which is needed to make the sleep-inducing hormone melatonin. Also try: kale, bananas, whole grains, peanuts, soya beans.

Stop stress
Carbs help the brain make serotonin – a chemical responsible for maintaining mood balance. Opt for complex carbs, such as oats, as these won’t add to your stress-induced blood sugar spike like refined carbs do. Also try: blueberries, dark chocolate.

Alleviate anxiety
The high levels of vitamin C in oranges will lower blood pressure, as well as suppressing presence of the stress hormone cortisol in your system. Also try: asparagus, milk, turkey.

Lift a low mood
Curcumin, found in turmeric, has potent anti-inflammatory and antioxidant properties, making it an antidote to wear and tear, and a mood booster. Also try: lentils, crab, Brazil nuts.

Boost energy
Spinach leaves are high in magnesium and iron, both key in energy production. Squeeze over lemon juice to help absorb the iron. Also try: pumpkin seeds, sweet potato, almonds.

Chill out
Adding chilli to your meal could help curb your anger and put you in a better mood. Your body reacts to the chemical capsaicin – which makes chillies hot – by releasing endorphins, helping you to cool down. Also try: kiwis, barley, peanuts.

 

August 26, 2016

THE SECRET SUPERFRUIT.

Pineapple

Pineapples are loaded with nutrients and powerful enzymes that will benefit your health no end. The real star of the show is the enzyme bromelain, which this tropical fruit is full of.

It has powerful anti-inflammatory benefits that can have an effect on reducing arthritis and healing time from sports injuries, wounds and stings.

Bromelain can also lessen hay fever symptoms, increase the absorption of antibiotics, reduce blood clotting and some studies have shown it can even help in controlling the growth of tumours.

It also gives the metabolism a short-term boost by speeding up digestion.

Pineapple is fibre-rich, so great for digestion, and high in vitamin C, essential for a healthy immune system.

It’s a good source of thiamine, copper – essential for healthy blood cells – and potassium, which helps control blood pressure.

Don’t overdo it though, it’s quite a high-sugar fruit.

August 15, 2016

HEALTH CURES: LINSEEDS.

Linseeds

Beat constipation
Linseeds – also called flaxseeds – are full of fibre, minerals and vitamins, and soothe the lining of the intestines – all of which makes them great for constipation. Soak a teaspoon in water overnight and drink the next morning to get your digestive system moving.

July 25, 2016

CLASSIC DIET TRUTHS… FACT OR FICTION?

Scales

Grapefruit helps you to lose weight
It was once believed that grapefruit contained fat-busting enzymes, but the truth is in it’s ability to reduce levels of the hormone insulin in our blood. This, in turn, causes us to feel less hungry and we are therefore more likely to eat fewer calories.

Spicy foods speed up your metabolism
Research has proven that eating spicy foods, such as chilli sauce and hot mustard, with your meal can increase your metabolism and therefore increase the number of calories you burn. This small metabolisim-boosting effect may be useful when losing weight, but only as part of an overall mix of weight-loss efforts. Strength training (i.e. lunges, squats and exercising your biceps and triceps) can increase your metabolism by 15%.

Missing meals helps you to shed pounds
Not true. When we miss a meal our bodies go into primitive survival mode and cleverly slow the rate at which we burn calories. Skipping a meal also makes you feel hungrier at the next one, so you’re more likely to eat more to compensate for the meal you did not have. Eat three balanced meals a day, plus healthy snacks in between, to keep your metabolism and appetite steady.

Separating proteins and carbohydrates makes you slimmer
Not so. Our bodies are perfectly capable of digesting the nutrients in a mixed meal. However, research shows that we naturally eat less when we eat just one type of food per meal, because we get bored so stop eating sooner. As a result, people who follow ‘food-combining’ diets where they separate protein from carbs often tend to lose weight successfully.

July 15, 2016

HEALTH CURES: GINGER.

Ginger

Bust a headache
Ginger has anti-inflammatory properties and is a traditional remedy for headaches – especially migraines, because it can also help nausea. Grate about a teaspoon of fresh ginger, pour boiling water over it, leave to infuse for 10 minutes, then drink.

June 24, 2016

SALT CONSUMPTION ON THE DECREASE, BUT THERE’S STILL A WAY TO GO.

salt shaker

It has been revealed that the average salt consumption by adults has dropped by almost 1g in the last decade. This is an encouraging result, as high levels of salt can cause blood pressure to rise, which in turn can increase the possibility of strokes and other health issues.

However, despite this good news, adults are still eating about 8g per day which is over the recommended amount of 6g for good health. Most of the salt being consumed is in the foods we buy, and the reduction may be as a result of pressure on the industry to minimise salt levels.

How can you reduce your salt intake?

  • Compare the labels on packaging, you’ll be surprised at how much salt you can cut this way
  • Go for reduced salt meats, such as unsmoked back bacon. Cured meats and fish tend to be high in salt content, so buy these less often.
  • Buy tinned vegetables without added salt
  • Tomato based sauces are often lower in salt than ready-made pasta sauces
  • Eat healthier snacks as opposed to crisps or crackers, or check the labels to choose those lowest in salt.