Good Nutrition Advice

For a healthy body and mind

Tag: good nutrition advice (Page 1 of 10)

Creating Healthy Work Habits

Don’t let being in an office stand in the way of eating foods that are good for you. Here’s my guide to creating healthy work habits:

1. Stay hydrated. Bring a big bottle of water to work and fill it up. Make sure you drink from it regularly throughout the day.

2. Be prepared. Make up your healthy snacks in advance. Portion nuts, seeds and dried fruit into little containers or small snack bags.

3. Avoid the dreaded slump. Make sure you include protein with good carbohydrates (wholegrains or fibre-rich fruit and vegetables) to keep your blood sugar stable. Try rice cakes and oatcakes with nut butter or tahini, hummus and veggies.

4. Don’t fuel yourself on caffeine. Too much caffeine can knock your blood sugar out of balance and it can also make your body react as though it is stressed. Bring in your own herbal teas if there are none available at work.

5. If you really struggle to make time to drink water or have something to eat set discreet reminders.

If you find yourself having problems with emotional eating and weight loss, book an appointment with me (sessions are available via Skype and in-person).

Time to Ban Salty Junk Food

Time to Ban Salty Junk Food?

Is it time to ban salty junk food?

As much as 75% of salt consumed in the UK is from restaurants and processed foods, while only 15% is added at the table. Excess salt intake is linked with an increased risk of heart disease, including strokes. This is why a recent study published in BMJ Open is calling for salty foods to be banned, or at least more strongly regulated across Europe and in the UK.

The British Government initially made great progress with salt reduction campaigns, but the study’s author, Professor Francesco Cappuccio believes that progress has stalled and that there is still much more to be done. The scientists carried out a study in Italy involving almost 4,000 participants. Sodium was measured in urine to work out salt consumption. They found that those who had lower skilled jobs had 6.5% more salt in their urine than those in higher paid jobs.

It’s advised that you eat no more than 6g of salt per day – the quantity is much less for children. 5g of additional salt per day is linked to a 24% increased risk of stroke. Serious stuff. I say this so often, but only because it’s true; you are better off preparing food at home where you are in control of the amount of salt, sugar and fat that you put in your food.

It may be time to ban salty junk food…

References:

Call for government to curb the production and sale of cheap salty junk food

Geographic and socioeconomic variation of sodium and potassium intake in Italy: results from the MINISAL-GIRCSI programme


Fiona WilkinsonAbout Fiona

I am a Nutrition and Behavioural Psychologist with an MSc in Clinical Nutrition and a PhD in Mental Health. I specialise in long-term weight loss, disordered eating and binge eating. I run both online and in-person programmes to help you with any weight or eating issues you may have picked up over the years. We’re all different and have different needs so I work very much with you as an individual and together we’ll work out a programme to fit you.

Healthy Weight Loss

Read more about me here…

 

Superfood Seed Buns

Superfood Seed Bun

This week’s star recipe is from Naturally Nourished by Nikki. It is a GF (gluten free) superfood seed bun bread which was originally inspired by Deliciously Ella! It’s a great bread alternative, high in fibre, nutrient dense and holds together really well.

Ingredients:
1 cup almonds
1 cup buckwheat/brown rice flour
1/2 cup pumpkin seeds
1/4 cup sunflower seeds
1/4 cup sesame seeds
2 tbsp chia seeds
3 tbsp psyllium husk (essential)
2 tbsp herbs
600ml water
Salt and pepper

To make the bread, start by pre-heating the oven to 180 degrees. In a food processor, add the almonds and pumpkin seeds and blitz until ground. Once done, add to a large bowl with the rest of the ingredients, mix well and let it sit.

In the meantime, line a tray with baking paper. Once the ‘dough’ is completely absorbed by all of the water, mould into burger buns and add to the baking tray. Pop into the oven and bake for about 30 mins or until lightly brown. (You might need to flip them so that they cook evenly on each side).

Once this is complete, let cool and enjoy.

PS: They taste even better a bit toasted! Check out Naturally Nourished by Nikki for some other great food ideas.

Should I Take a Vitamin Supplement?

Fiona Wilkinson.

I’m often asked about supplements and whether it’s a good idea to take them. One of the main questions I get is: “But if I’m eating a healthy diet should I take a vitamin supplement?” Well, like most things, the answer is, it depends…

Personally, I take a good-quality multi-vitamin and mineral every day along with extra vitamin C, Omega-3, a turmeric supplement, and a women’s glandular supplement. Now you could argue that if you eat well you don’t need these. And up to a point that’s true. However, unfortunately most of us don’t eat ‘perfectly’. We’re human and trying to get all our daily needs from food can be quite a challenge. Then there’s all those other things that are nutrient ‘depleters’ such as alcohol (yes, I’m afraid wine counts here too!), pollution, stress, getting older and so on…

Should I take a Vitamin Supplement?

One of the things we do know nowadays is that vitamins and minerals play a huge part in our health, and our ability to age well, and nutrient deficiencies can cause a wide range of diseases. So, my take is: take your daily multi-vitamin and any extras you may need due to your own individual requirements — because you can.

“But isn’t it just expensive wee?”

Oh, I do love this question…! I’m always tempted to say wouldn’t you rather have expensive wee than cheap wee…?! But on a more serious note: your body has a great mechanism for using the nutrients it needs and discarding the rest. Vitamins C and the B vitamins are water soluble. So, yes, to a certain extent you will lose some of these, but the same happens with food too. You know how your wee smells after asparagus? Right… Well, that doesn’t mean you’re wasting your time eating asparagus. You’ll still get the nutrients you need from that too. The price of asparagus compared to even the most expensive supplement? Now that really is expensive wee!

Which brings me on to quality. No, not all multivitamins are created equal. Without blinding you with science I’ll just give you a couple of simple examples starting with calcium. Many brands use calcium carbonate because it is cheap. The only problem with this is you body can’t absorb it. So, taking calcium carbonate in a supplement is bordering on useless. The most absorbable form of calcium is calcium citrate which your body can use. Vitamin E is another example where you need to take it in its natural form to reap the benefits. And finally, most over-the-counter supplements come in large tablet form. Now, to get all those ingredients in one pill means lots of binders and fillers. And, yes, you’ve guessed it — that inhibits absorption too. So, it really is worth buying a decent quality ‘doctors’ supplement.

If you’re not sure what to buy, or exactly what you need to take, you can fill out a mini vitamin and mineral consultation form and I’ll send you a personalised recommendation.

 

 

Porridge with Berry Compote

Porridge with Berry Compote

Sara’s porridge with berry compote ?

This is a true winner and a great kick-start to your day keeping you satisfied for longer.
Oats are loaded with fibre which also helps in lowering levels of bad cholesterol.
Antioxidant-rich berries are a great alternative to loading your morning porridge with table sugar. They are nutrient rich and also low GI keeping your blood glucose levels at bay.

Method for porridge:
1 cup of rolled oats
1 & 1/2 cups of oat milk
Cinnamon to top

1. Simply place your oats in a small saucepan together with your oat milk stirring continuously to create a yummy creamy porridge. This will take around 2-3 mins until the oats are cooked through.

Method for berry compote:
2 cups of frozen/fresh mixed berries
1 tbsp coconut sugar
1 tsp vanilla extract
1/2 tsp cinnamon
2 tbsp water

1. Add all ingredients to a small pan stirring occasionally on a low heat until berries are warm and juices behind to release (3-4 mins)

Simply serve your porridge with a sprinkle of cinnamon and top with your yummy berry compote!


 

Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

Moroccan Lamb Meatballs

Moroccan Lamb Meatballs

Sara Borg.

Moroccan lamb meatballs with a rucola, orange and pecan halloumi salad.

This was dinner that I prepared for a couple of friends last night. It’s a great meal to put together as it doesn’t require much preparation time and will definitely leave your guests satisfied and impressed. The lamb meatballs are packed with flavour from the spices and the salad gives the dish that perfect twist of tanginess from the oranges!

Meatballs recipe: (serves 8) 
1 1/2 kilos lamb mince
1 large onion, chopped finely
2 gloves garlic, chopped finely
2 eggs, beaten
3 tbsp oat bran/oat flour
2 tsp ras el hanout spice
2 tsp ground cumin
2 tsp ground coriander
1 tsp turmeric
1/2 tsp ground chilli
Bunch of fresh mint & parsley, chopped finely

1. Simply combine all the ingredients together and set aside for at least 30mins to marinate. (You can also do this overnight)
2. Roll the mixture into balls and set aside.
3. Heat a large non stick pan with 1 tbsp coconut oil, then add the meatballs and cook for around 7 mins on either side, until browned on the edges but slightly pink in the middle.

For the salad: 
1 bag of rucola (roquette)
2 oranges (juice of half for the dressing, the rest chopped into small pieces)
Handful of goji berries (optional)
1 cup pecans, halved
1 avocado, chopped
1 block halloumi cheese, cut into thick slices
Bunch of fresh mint, chopped

For the dressing: 
4 tbsp olive oil
1 tbsp apple cider vinegar
1 tsp honey
2 tsp dijon mustard

1. Combine all the salad ingredients together.
2. Heat a small non stick pan and grill the halloumi cheese until browned on both sides. Then add to the salad.
3. Pour over the dressing and toss together well.

I served the meatballs with a side of salad, toasted wholemeal pitta, mint yoghurt raita and a glass of wine…remember it’s all about balance!


 

Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

Higher Calcium Intake Reduces Cancer Risk for Women

Higher Calcium Intake Reduces Cancer Risk for Women

Fiona Wilkinson.

Women who have a higher calcium intake than the average may be reducing their risk of colorectal and other digestive cancers.

A seven year review of a large clinical database in the U.S. by the National Cancer Institute has made this link and its findings also apply to men, but not in such a significant way as for women.

The total cancer risk decreased in women as their calcium intake increased, but that was not the case in men who got no overall benefit.

For digestive cancers — particularly colon cancer — the increased calcium seemed to protect both men and women equally.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

 

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away

Eating Apples May Help Prevent Heart Disease

Eating Apples May Help Prevent Heart Disease

An Apple a Day Keeps the Cardiologist Away!

Munching on a Granny Smith or a Golden Delicious or two every day could cut your risk of heart disease and stroke by up to 40%!  And you only need to eat 150g — an apple and a half — to get the maximum benefits.

Cardiovascular disease (CVD) and stroke are the leading causes of death worldwide, but eating antioxidant-rich fruit and vegetables help combat harmful but naturally occurring free radicals which may contribute to heart disease.

The study included 451,681 participants without CVD and who were not taking medication for high blood pressure. Some 18% of participants consumed fruit daily and 6.3% never ate any.

The average amount of fruit eaten by the daily consumers was 1.5 portions, around 150g in weight. The researchers found that compared to people who never ate fruit, those who ate fruit daily cut their CVD risks by 25-40%.  As the frequency of fruit consumption went up, the risk of CVD went down. The researchers also found that people who consumed fruit more often had significantly lower blood pressure (BP).

The findings were presented at the European Society of Cardiology meeting in Barcelona, Spain, in September.

 

Reduce Your Risk of Developing Alzheimer's

Reduce Your Risk of Developing Alzheimer’s

Did you know that research has looked at whether different dietary patterns can protect you and reduce your risk of developing Alzheimer’s?

A study of over 2,000 people over the age of 65 (without dementia) followed for four years, has shown that those who have higher intakes of salad, nuts, fish, tomatoes, cruciferous vegetables, fruits and dark and green leafy vegetables and lower intakes of dairy products, red meat, organ meat and butter have a strongly associated lower risk of Alzheimer’s.

Having good levels of antioxidants is also important in reducing the risk of Alzheimer’s disease. Research has shown a 30% drop in dementia risk among regular fruit and vegetable eaters so the recommendation is to ‘eat a rainbow’ and include as many different coloured fruit and vegetables in your diet as each colour will give you different antioxidants.

Research has also looked at the use of antioxidant supplements in reducing the risk of Alzheimer’s. One study showed that a combination of vitamin E (400ius) and vitamin C (500mg) helped to reduce the risk and it is also known that taking antioxidant supplements can reduce the deterioration rate of Alzheimer’s in people who have already been diagnosed.

 

 

Coconut Almond Berry Cake 2

Coconut, Almond and Berry Cake

By Sara Borg.

Ingredients:

  • 200g ground almonds
  • 1/2 cup Organic coconut flour
  • 2tsp Baking powder
  • 1/4 tsp salt
  • 120g Coconut oil, melted
  • 100g Coconut palm sugar
  • 100g Pure Honey
  • 1tsp Vanilla extract
  • 4 Eggs
  • 1/2 cup Milk
  • 1 & 1/2 cup of mixed berries (frozen also work well but allow to thaw thoroughly beforehand)

For the coconut cream frosting:

  • 1x 400ml Full fat Coconut milk/Coconut cream
  • 2 cups of mixed berries (fresh berries work better than frozen)
  • 1 cup Flaked almonds

Method for coconut cream frosting:

  1. Chill your coconut cream or coconut milk in the fridge overnight the day before you’re planning on making the cake.
  2. Be careful not to shake the can as this will encourage the cream and liquid to mix together.
  3. The following day, chill a metal bowl in the fridge or freezer.
  4. Take out the can from the fridge being careful not to tip it. Remove the lid and take out the cream from the top which should have hardened and seperated from the liquid. You can use the remaining liquid for smoothies.
  5. Place the hardened cream into your chilled bowl and mix with a handheld mixer until a creamy consistency forms. I like to keep mine plain and simple for this recipe as the sweetness of the cake is just enough, however, if desired you may add 1/2 a tsp of vanilla extract, raw cacoa, cinammon or honey for added sweetness.

Method for Coconut, Almond and Berry cake:

  1. Preheat the oven to 170c and line a medium sized cake tin with parchment paper.
  2. Combine the ground almonds, coconut flour, baking powder and salt together.
  3. Pour the melted coconut oil,coconut sugar and honey into your food mixer and whisk on a medium power until well combined and a creamy texture forms.
  4. Start by adding the eggs one at a time into the butter mixture, followed by the vanilla extract and milk.
  5. Now add the flour mixture gradually into the butter mixture until a cake batter forms.
  6. Fold in your berries and pour the mixture into your cake tin.
  7. Bake for approximately 30-35 mins or until a skewer comes out clean when inserted into the centre.
  8. Allow to cool. This is essential as being a very moist cake it will crack easily. Lastly, top with coconut cream (this can also be done a day later), mixed berries and toasted flaked almonds.
  9. Keep refridgerated for 2-3 days (if it lasts that long!)

 

Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

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